Premature greying of hair is becoming a common concern among adults today. Many people notice grey or white strands appearing earlier than expected, often in their twenties or thirties. While hair greying is a natural part of aging, early greying can be influenced by lifestyle, nutrition, and overall health.

The good news is that, in many cases, premature greying can be slowed down by adopting healthy habits and proper hair care practices.

What Is Premature Greying of Hair?

Premature greying refers to the loss of natural hair color at an early age. Hair color is determined by a pigment called melanin. When melanin production decreases, hair gradually turns grey or white. This process may occur faster due to internal or external factors.

Common Causes of Premature Greying

Several factors may contribute to early greying of hair, including:

• Genetic predisposition
• Nutritional deficiencies, especially iron and Vitamin B12
• Hormonal imbalance, such as thyroid-related issues
• Chronic stress
• Smoking and unhealthy lifestyle habits
• Frequent use of chemical-based hair products

Identifying these factors can help in managing hair health more effectively.

Role of Nutrition in Maintaining Hair Color

A balanced diet plays a vital role in overall hair health. Hair follicles require adequate nutrients to support normal pigment production.

Important nutrients include:

• Protein: supports hair structure
• Iron: helps oxygen supply to hair roots
• Vitamin B12 and folate: support cell function
• Copper and zinc: assist in melanin formation
• Antioxidants: protect hair cells from damage

Foods such as leafy vegetables, eggs, fish, nuts, seeds, fruits, and whole grains are commonly included in a hair-friendly diet.

Natural Hair Care Practices

Natural remedies are often used as supportive care for hair maintenance. While results vary from person to person, these practices may help improve scalp health.

Amla and Coconut Oil

Amla is traditionally used in hair care due to its antioxidant properties.

Usage:
Amla powder mixed with coconut oil can be gently applied to the scalp once or twice a week.

Curry Leaves Infused Oil

Curry leaves are commonly used in traditional hair routines.

Usage:
Curry leaves boiled in coconut oil can be cooled and applied to the scalp regularly.

Black Tea Rinse

Black tea is sometimes used as a natural hair rinse to improve hair appearance.

Usage:
Cooled black tea may be used as a final rinse after shampooing once a week.

Lifestyle Habits That Support Healthy Hair

Healthy daily habits contribute significantly to hair condition:

• Maintain regular sleep patterns
• Manage stress through relaxation techniques
• Avoid smoking
• Limit heat styling and harsh chemicals
• Use gentle, sulfate-free hair products

Consistency in lifestyle choices can positively affect hair quality over time.

 

When to Seek Professional Advice

If premature greying is accompanied by other symptoms such as excessive hair fall, fatigue, or weakness, consulting a healthcare professional may be helpful. Basic health evaluations can identify possible nutritional or hormonal issues.

 

Premature greying of hair can be influenced by genetics, nutrition, and lifestyle factors. While it may not always be completely preventable, adopting a balanced diet, practicing gentle hair care, and maintaining a healthy lifestyle may help slow down the process.

Taking care of overall health is the most reliable way to support long-term hair wellness.

 

How to Slow Down Premature Greying of Hair Naturally

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Calcium is essential for strong bones, healthy teeth, muscle function, and nerve signaling. While milk is often considered the best calcium source, one glass a day is not enough to meet your body’s daily requirement.

If you want to improve bone health naturally, here are five calcium-rich foods that contain as much—or even more—calcium than milk, along with tips on how to absorb it better.

How Much Calcium Does the Body Need Daily?

Most adults need approximately 1,200 to 1,500 mg of calcium per day. One glass of cow’s milk provides around 300 mg, which means additional dietary sources are necessary.

 Important: Calcium absorption depends heavily on vitamin D. Regular sunlight exposure supports vitamin D production. Avoid taking calcium supplements without medical advice.

Top 5 Foods That Provide More Calcium than Milk

1. Yogurt (Curd)

Yogurt is a highly absorbable calcium source.
✔ Calcium content: 300+ mg per cup
✔ Also supports gut health due to natural probiotics

You can enjoy yogurt with fruits, oats, or raw vegetables for a healthy snack.

2. Small Fish Eaten With Bones

Small fish consumed whole are one of the most natural calcium sources.
✔ Calcium content: 300 mg or more per 100 grams

The soft edible bones are rich in minerals and are easily absorbed by the body.

3. Firm Tofu

Firm tofu is an excellent plant-based calcium source, especially for vegetarians and vegans.
✔ Calcium content: Often higher than milk per cup

Tofu is made from soybeans and also provides protein and essential nutrients.

4. Parmesan Cheese (Hard Cheese)

Hard cheeses contain concentrated calcium.
✔ Parmesan cheese is one of the richest natural sources

Even small amounts can significantly boost daily calcium intake, making it suitable for children and adults alike.

5. Calcium-Fortified Plant Milk

Natural plant milk is low in calcium, but fortified versions are nutritionally enhanced.
✔ Fortified soy or almond milk provides calcium close to cow’s milk

This is a good option for people with lactose intolerance or dairy allergies.

Other Natural Sources of Calcium

These foods may not be as concentrated but help meet daily needs:

• Almonds
• Chia seeds
• Soybeans
• Lentils and beans
• Cabbage and leafy green vegetables

A varied diet ensures balanced nutrient intake.

Tips to Improve Calcium Absorption

• Get 15–30 minutes of sunlight daily
• Avoid excessive caffeine and salt
• Pair calcium foods with vitamin-D-rich meals
• Do not rely on supplements without professional advice

Milk alone cannot meet your daily calcium needs. Including a mix of dairy, fish, plant-based foods, and fortified products is the healthiest way to maintain strong bones naturally.

Balanced nutrition and consistency are key to long-term bone health.

5 Foods with More Calcium than Milk (Best Natural Sources for Strong Bones)

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Common Winter Eye Problems

Dry eyes and burning sensation, Redness and irritation, Watery eyes due to cold wind, Increased eye strain (especially with heaters and screens)

Effective Eye Care Tips for Winter

1. Protect Your Eyes Outdoors

• Wear sunglasses to protect against cold wind, dust, and UV rays.

• Use protective glasses if traveling by bike or in dusty areas.

2. Prevent Dry Eyes

• Blink frequently, especially when using mobile phones or computers.

• Use preservative-free artificial tear drops if needed (consult a doctor before regular use).

• Avoid direct exposure to heaters, blowers, or AC airflow.

3. Maintain Proper Hydration

• Drink sufficient water daily to keep eyes naturally lubricated.

• Include fluids such as warm water, soups, and herbal teas.

4. Follow a Healthy Diet for Eye Health
Include foods rich in:

• Vitamin A: Carrots, pumpkin, sweet potato

• Omega-3 fatty acids: Fish, flaxseed, walnuts

• Vitamin C & E: Citrus fruits, almonds, spinach

5. Practice Good Eye Hygiene

• Wash hands before touching your eyes.

• Avoid rubbing eyes, as winter dryness increases irritation.

• Clean eye makeup brushes regularly and avoid sharing cosmetics.

6. Manage Screen Time

• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

• Adjust screen brightness and maintain proper distance.

7. Get Adequate Sleep

• Lack of sleep worsens dryness and eye fatigue.

• Aim for 7–8 hours of quality sleep.

When to See an Eye Doctor

• Persistent redness or pain

• Blurred vision

• Excessive watering or discharge

• Severe dryness not relieved by basic care

Eye Care for Winter

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Hair fall has become a common problem for both men and women today. Unhealthy eating habits, stress, pollution, and improper hair care are some of the main reasons behind excessive hair loss. The good news is that hair fall can be reduced naturally by following a few simple and consistent practices.

🍀Eat a Healthy and Balanced Diet

Healthy hair starts from within. Your hair needs proper nutrition to stay strong and grow well.
Protein, iron, vitamins, and minerals play a vital role in preventing hair fall.

·         Eggs, lentils, yogurt – rich in protein

·         Spinach, beetroot, dates – good sources of iron

·         Amla, oranges, lemons – rich in Vitamin C

·         Walnuts, flaxseeds – contain Omega-3 fatty acids

Drinking enough water is also essential to keep hair hydrated.

🍀 Oil Your Hair Regularly

Regular oil massage improves blood circulation in the scalp and strengthens hair roots.

·         Use coconut oil, almond oil, or castor oil

·         Massage gently 2–3 times a week

·         Leave the oil on for at least one hour before washing

🍀Use Natural Hair Masks

Applying natural hair masks once a week can greatly reduce hair fall.

·         Aloe vera gel: Soothes the scalp and reduces hair loss

·         Onion juice: Helps promote new hair growth

·         Egg and yogurt mask: Strengthens hair and adds shine

🍀Reduce Stress

Stress is one of the major causes of hair fall.

·         Practice yoga or meditation

·         Get 7–8 hours of quality sleep daily

🍀Avoid Harmful Hair Practices

·         Do not wash hair too frequently

·         Avoid hot water for hair washing

·         Limit the use of heat tools and chemical treatments

🍀Be Consistent and Patient

Natural remedies take time to show results. With regular care, improvement can usually be seen within 6–8 weeks.

🏥When to See a Doctor

If hair fall is sudden, excessive, or accompanied by itching, pain, or bald patches, it is best to consult a doctor.

 

Natural Ways to Stop Hair Fall

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Burning sensations, tingling (pins and needles), or numbness in the hands and feet are usually symptoms of nerve-related complications. These issues arise when there is damage or pressure on the nerves responsible for sensation.

Common Causes of Nerve-Related Symptoms

1. Diabetic Neuropathy

One of the most common causes is diabetic neuropathy, which occurs when uncontrolled diabetes damages the nerves. This is why people with diabetes often experience tingling, numbness, or burning in their limbs.

2. Cervical or Lumbar Spondylosis

When the bones in the neck or lower back degenerate, they may press on nearby nerves, leading to numbness, weakness, or pain in the hands or legs.

3. Carpal Tunnel Syndrome

This occurs when the median nerve in the wrist is compressed, causing tingling, pain, or numbness in the hand. It's more common in people with thyroid issues or diabetes.

4. Sciatica

Pressure on the sciatic nerve, which runs from the lower back down the legs, can cause pain, burning, or numbness in the buttocks, thighs, and legs.

5. Vitamin Deficiencies

Lack of Vitamin B1, B6, B12, or folic acid can lead to nerve damage and similar symptoms.

Other Contributing Factors

Besides nerve disorders, these sensations can also result from:

• Anemia (low hemoglobin levels)

• Poor blood circulation

• Electrolyte imbalances (lack of essential minerals)

• Dehydration

• Thyroid disorders

• Chronic kidney or liver diseases

• Nerve inflammation or stroke

Recommended Medical Tests

If these symptoms appear, doctors may recommend tests such as:

• Blood sugar levels

• Hemoglobin count

• Vitamin B12 and folic acid levels

• Creatinine (for kidney function)

• Thyroid function tests

• Nerve Conduction Study (NCS) to evaluate nerve health

Treatment & Management

1. Control Underlying Conditions

• Manage diabetes to prevent further nerve damage

• Treat anemia and correct vitamin deficiencies

2. Physiotherapy

If nerves are compressed, physiotherapy may help. Effective therapies include:

• Ultrasound therapy

• Interferential therapy (IFT)

• Cervical or lumbar traction

• Microwave diathermy or shortwave diathermy

3. Nerve-Strengthening Exercises

• Perform gentle stretching and strengthening exercises for the hands, legs, neck, and back

• Avoid staying in the same position for extended periods

• Walk for 30 minutes daily to improve circulation

4. Supplements

Your doctor may prescribe Vitamin B-complex or neurotropic vitamin supplements to help reduce nerve pain.

Healthy Lifestyle for Nerve Health

• Drink 2.5 to 3 liters of water daily

• Eat a balanced diet rich in:

  • Leafy greens, fruits, lentils, and nuts

  • Foods high in calcium and B vitamins: eggs, milk, fish, liver, bananas, almonds

If symptoms persist or worsen, it’s important to consult a neurologist for further evaluation and personalized treatment.

What Causes Burning, Tingling, or Numbness in the Hands and Feet?

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Sources of Vitamin "C" (Ascorbic Acid) and Skin Care

Vitamin C is found primarily in fruits and vegetables. Good sources include:

• Citrus fruits (oranges, lemons, limes, grapefruits)
• Berries (strawberries, blackcurrants, raspberries)
• Kiwi
• Papaya
• Mango
• Pineapple
• Guava
• Bell peppers (especially red peppers)
• Broccoli
• Brussels sprouts
• Spinach and other leafy greens
• Tomatoes

Cooking can reduce vitamin C content, so raw or lightly cooked sources are best.

 

Vitamin C Deficiency Disease:

 The main disease caused by vitamin C deficiency is scurvy.

Scurvy Symptoms:

• Fatigue and weakness
• Swollen, bleeding gums
• Loose teeth
• Joint pain
• Bruising easily
• Dry, scaly skin
• Poor wound healing
• Anemia

Scurvy is rare in modern times in developed countries, but can occur with very poor nutrition or in people with restrictive diets.

✼❋Vitamin C is a popular and effective ingredient in skincare because of its antioxidant, brightening, and collagen-boosting properties. Here’s how it helps and how to use it in your skincare routine:

 

Benefits of Vitamin C for Skin:

1. Brightens Skin Tone: Helps reduce dullness and even out skin tone.
2. Fades Hyperpigmentation: Reduces dark spots, acne scars, and sunspots.
3. Boosts Collagen Production: Improves skin elasticity and reduces fine lines and wrinkles.
4. Protects Against Sun Damage: Neutralizes free radicals caused by UV exposure (but it’s not a sunscreen).
5. Improves Hydration: Some vitamin C products are formulated with hydrating ingredients.

                         

How to Use Vitamin C in Skincare:

• Form: Look for serums with L-ascorbic acid (most potent), or gentler forms like sodium ascorbyl phosphate.
• Concentration: Start with 10–15%; sensitive skin might prefer lower strengths.
• When to Use: Apply in the morning after cleansing and before moisturizing and sunscreen.
• Storage: Vitamin C is unstable—choose dark or opaque bottles, and store away from heat and light.

  

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Daily Hair Care Tips

• Avoid excessive heat: Minimize use of flat irons, curlers, and blow dryers. Always use a heat protectant.

• Use a mild shampoo: Choose sulfate-free shampoos that suit your hair type.

• Don't overwash: 2–3 times a week is enough for most people. Washing too often strips natural oils.

• Condition regularly: Use a conditioner after shampooing to maintain moisture balance.

• Avoid tight hairstyles: Ponytails, buns, or braids that are too tight can cause traction alopecia.

Nutrition for Hair Health

Your hair reflects your internal health. Make sure to get:

• Protein: Eggs, chicken, lentils, tofu — hair is made of keratin, a protein.

• Biotin (Vitamin B7): Found in eggs, nuts, seeds, and sweet potatoes.

• Zinc & Iron: Found in spinach, pumpkin seeds, red meat (in moderation), and legumes.

• Omega-3 fatty acids: Found in fatty fish like salmon, flax seeds, and walnuts.

• Vitamin D: Sunlight, fortified foods, or a supplement if you're deficient.

• Vitamin E: Almonds, sunflower seeds, and avocados.

• Vitamin D3 : Essential if you're low on D, which is linked to hair thinning.

Supplements for Hair Growth

Always consult a doctor before starting any supplement, but here are commonly recommended ones:

Supplement	Benefits
Biotin	Supports keratin production, strengthens hair
Viviscal	Marine-based supplement known for promoting hair growth
Nutrafol	Clinically tested, supports hair health and stress response
Collagen peptides	Help strengthen hair and improve scalp elasticity
Zinc + Iron	Reduces hair fall if you're deficient
Vitamin D3	Essential if you're low on D, which is linked to hair thinning

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Reduce Hair Fall Naturally

• Scalp massage: Increases blood flow to hair follicles — use coconut or castor oil.

• Onion juice: Apply to scalp, leave for 15–30 minutes weekly — rich in sulfur.

• Aloe vera: Calms an irritated scalp and promotes healthy hair follicles.

• Avoid stress: Chronic stress can trigger hair fall (try meditation, sleep, and exercise).

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When to See a Doctor

If you have sudden or severe hair fall, or see bald patches, consult a dermatologist. Conditions like alopecia areata, thyroid issues, or hormonal imbalances (like PCOS) could be the cause.

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