A Simple Guide to Health
By: Ashley Mora
March 2020
March 2026
This guide will help you take control of your hair health, from understanding your hair
type and lifestyle influences to establishing routines, choosing oils and masks, and
building a ritual that nourishes both your hair and your confidence. Answering each
question throughout the guide will help you understand your hair. By the end, you’ll have
the tools and knowledge to create your healthiest, most beautiful hair yet. Hair is more
than just strands on our head since it’s a reflection of our health, lifestyle, and self-care
habits. For many women, achieving healthy, strong, and beautiful hair can feel like a
constant struggle, with conflicting advice from social media, and misleading beauty
products that make the journey even more confusing. No matter the obstacle, proper
hair care is directly correlated to genetics, overall health, and daily physical maintenance.
Introduction
Genetics determine our hair density and the thickness of each strand; however, only
about 60% of hair loss is hereditary.
If your hair is naturally thick with thick strands, I recommend a hydrating shampoo and
conditioner. If your hair is thick but the strands are fine, use a regular or volumizing
shampoo and a volumizing conditioner.
If your hair has average density and thick strands, try a volumizing shampoo with a
hydrating conditioner.
If you have thin hair and fine strands, use a volumizing shampoo and conditioner.
Unless your hair is mostly bleached blonde, stay away from keratin protein in your
shampoo and conditioner. Excess protein in the hair can cause brittleness and breakage,
which leads to split ends.
What’s your hair type?
Stay away from brands that constantly change their packaging and frequently promote
“new and improved formulas.” Companies such as Pantene and Tresemmé are examples
of brands to avoid, as their ingredients have been linked to scalp issues such as irritation
and even hair thinning. SheaMoisture, Eva NYC, and Attitude are generally safer options.
The remaining 40% of hair loss is based on lifestyle. Your diet can either harm or nourish
the locks on your head.
Make sure you have a shampoo and conditioner that work best for your hair type. It’s a
good idea to change brands once you finish a product to give your hair and scalp a
healthy change in the types of ingredients your body absorbs.
To prevent dry ends, apply conditioner to the ponytail area of your hair before
shampooing. Avoid using conditioner directly on your scalp, as it can cause oil buildup
and make your hair greasy faster. It’s also important to note that it’s unhealthy to leave
your hair dirty for more than 30 hours. Genetically, some women produce more sebum
than others and need to wash their hair daily. The colder the shower water, the better!
Women with naturally drier hair can usually go two to three days without washing—that’s
the only exception. Many people believe the myth that “oil training” is good for the hair,
but this simply isn’t true. Leaving a dirty scalp for two days or more can lead to oil
buildup that clogs pores, causing flaking and excessive shedding.
No matter where you live, I recommend using a shower head filter, which can be
purchased anywhere. Replace it at least twice a year.
A weekly hair mask is ideal, even if you prefer to keep your hair short. A mask ensures
hydration for your ends, strengthens strands, adds shine, and reduces frizz. A simple,
universal DIY mask can be made by blending one avocado and one whole egg with a little
water for stronger, shinier hair.
A leave-in spray for your hair is just as essential as lotion for your skin. The best natural
option is made by boiling rosemary and saving the cooled water in a spray bottle for daily
use.
Are you using the right products?
The simple fact is this: the cleaner your diet and the more consistently you drink the
right amount of water for your body weight, the healthier your hair will be.All humans naturally secrete oil from the pores of their skin, called sebum. This natural
oil lubricates both our hair and body, keeping us moisturized. Sebum production is
influenced by the foods we eat. With this basic fact in mind, it’s easy to imagine how
different diets produce different types of oils in our bodies.
“Clean” sebum is produced when the body receives simple, whole ingredients that meet
basic nutritional needs such as healthy carbohydrates, adequate protein, and vitamins
from fruits and vegetables. “Poor” sebum, on the other hand, is created from diets high in
sugar, overly processed foods, and low hydration.
The excess or “dirty” oil produced by a poor diet can contribute to balding, frizz, and
weak strands that break easily, leading to split ends. Many women also experience itchy,
smelly scalps and breakouts as a result. Simply cooking your meals with
easy-to-pronounce ingredients and limiting fast food runs to once a week can
dramatically improve both your hair and overall health.
Exercising for at least 20 minutes per day allows your pores to detoxify body fat through
sweat. The sweat released from your scalp also helps regulate pH balance, preventing dry
scalp and dandruff. While everyone can have different body goals, be sure to use both
weight lifting and cardio exercises for the healthiest results.
Can you remove oil from your diet?
The fundamentals of hair care are universal and can become a beautiful ritual that helps
you build a healthier connection with yourself.
Women naturally carry more stress, simply because our brains are wired differently than
men’s. It’s important to note that the more time and consistency you dedicate to your
hair, the better your results will be.
Since there are 24 hours in a day, everyone can find at least 30 minutes—morning or
night—to care for their hair. The first step is to detangle. Start at the ends and slowly
work your way up with a brush that has flexible bristles. Depending on your hair’s
thickness and length, this process can take anywhere from five to twenty minutes.
If you’re tight on time, a quick scalp massage to break up any sweat or oil before washing
is ideal.If you do have extra time, start by massaging oil into your scalp. The general rule is to
massage for three to ten minutes, then let the oil sit on your scalp for about 30 minutes,
but no longer than two hours. Make sure to thoroughly cleanse your scalp by
shampooing twice or more, if necessary. The type of oil you use should depend on your
hair goals.
Can you dedicate more “me time”?
If you’re like most women who want to grow their hair as long and thick as possible, I
recommend castor oil. This special oil contains amino acids that promote hair growth.
With consistent use (two to three times per week) you can start to see results within two
months. Since castor oil works with your natural hair cycle, you won’t lose your progress
with occasional missed treatments.
Avoid store-bought “hair growth” products, as many of them contain ingredients that
disrupt your hair cycle, causing excessive shedding. The chemicals in these formulas can
also be absorbed into your body and may weaken your immune system.
For women who prefer shorter styles and aren’t focused on hair growth but struggle with
an itchy scalp, tea tree oil is a great option. Its antifungal properties help soothe
irritation, and pairing it with a shampoo that contains zinc can enhance results. Finally,
try to avoid washing your hair right before bed since going to sleep with a damp scalp
traps moisture, which can lead to odor and dandruff.
If you’re a lucky woman (or have become healthier) and already have long hair with a
healthy scalp, you can alternate between rosemary oil, argan oil, or almond oil. Stay away
from coconut oil because of its fine viscosity. Since coconut oil is so thin, it can become
trapped in the hair and cause an unpleasant smell. Instead, use coconut oil on your skin
to help fade scars or hyperpigmentation.
What’s the right oil for you?
Styling is encouraged … just do it safely. Heatless styling methods are always preferred
and highly recommended as part of a self-care ritual. There are many videos on quick
styling with bobby pins, clips or special silk rods that you can explore.
If you choose not to use heat tools, make sure your scalp is completely dry before putting
on a hat or tying your hair up.If you use a blow dryer, always apply a heat protectant. Ideally, you shouldn’t blow-dry
more than three times a week. However, if daily styling works best for you, make sure to
get a trim at least six to eight times a year. When blow-drying your hair, always use a
heat protectant and try not to use the blow dryer more than three times a week.
There’s no product that can repair a split end, the only remedy is a healthy trim. Even if
you rarely use styling tools, you should still get a trim at least four times a year. Split ends
are caused not only by heat but also by a lack of hydration, improper detangling, or
combing wet hair, which is when hair is at its most fragile state.
Ponytails should only be worn once a week and for no more than eight hours at a time.
Constantly wearing your hair in a tight bun or ponytail can cause traction alopecia, a
condition that’s becoming increasingly common among women. This type of hair loss can
become permanent if not addressed early. Those who suffer from it often experience
thinning around the hairline, hair breakage, scalp sensitivity, and redness.
If this sounds like you, try switching to headbands, soft hair clips, or loose styles secured
with bobby pins. Keep styling products to a minimum, as most tend to dry out the hair
and create buildup that makes your hair feel dirty more quickly.