The Nutritional Institute

TOTAL SPORTS NUTRITION - October/November 2014

Sporty people are exposed to environmental factors, like sun and chlorine, that dry and deplete your hair. Rachel Jesson tells you which foods will nourish your hair.

When we are exercising, the one thing we don’t seem to fuss over is our hair. In terms of looks, food and workout gear seem far more important, but perhaps it’s time to spend a few minutes a day with our locks to transform neglected tendrils into healthy, shiny and vibrant hair. Within this article, I have listed basic food ingredients that you might never have thought about to replenish your hair. And if the foods are a few days beyond their sell-by-date, your scalp will still be thanking you for it, even though your stomach might not.     

Hair growth at a root level is a living part of your body and is fed by the blood stream. A variety of nutritional deficiencies have been found that can impact hair growth and the two most prevalent, but rectifiable, deficiencies are B-vitamins and iodine: 

We are often vitamin-B deficient due to the increased ingestion of processed foods, over cooking of vegetables (it is a water soluble vitamin) and a lack of raw leafy vegetables in the diet. The B-vitamins that do make it into the body are often diverted to assist in the assimilation of refined carbohydrates.

A number of years ago, farmers in the Great Lakes region were having trouble with the wool growth of their sheep. It was discovered that the soil was iodine deficient, so the grass the sheep were eating lacked this mineral. The farmers added supplementary iodine into their feeds and the quantity and quality of the wool improved substantially. The same principle applies to the dairy that we consume. Our cows were once raised on lush green grass that was rich in both iodine (which is needed for thyroid function) and the oil CLA (which assists in fat assimilation). These minerals no longer exist in adequate quantities in commercially pasteurised diary, so we need to find them from other sources. This simple and rational thinking regarding diet can greatly improve both our health and our hair.  

Have you read the ingredients on the back of your shampoo bottle lately? Most commercially available hair products contain nasty parabens, sodium lauryl sulphate, chemicals and preservatives. These are not healthy ingredients to use on a regular basis and may result in dry hair, irritation of your scalp, and damaging the environment once those chemicals have entered our water courses. 

When shopping for hair products, look out for gentle plant-based products that will improve the quality of your hair and scalp and one that is eco-friendly. If it’s friendly for the environment, it is friendly for you. You will find a large selection at most health stores, which you can experiment with until you have found the best one that suits your hair type. 

Once you have made your discovery, open up your fridge at home and get creative with the ingredients below: 

Home Hair Remedies 

• Egg treatments can be applied once a month. The yolk is rich in fats and proteins that moisturise your hair. The white contains enzymes that remove unwanted oils. So for normal hair, use the whole raw egg. For oily hair, use only egg whites and for dry brittle hair, use only the yolks. Create half a cup of a mixture and apply it to clean, damp hair. Leave it on for 20 minutes and rinse with cool water, then shampoo your hair.
• Lemon juice and olive oil combinations are great for itchy scalps caused by stress, sport, poor diet, pollution and climate. The acidity of the lemon rids the scalp of loose dry flakes, while the olive oil moisturises the newly exposed skin. Mix 2 tbsp lemon juice, 2 tbsp olive oil and 2 tbsp water. Massage this mixture into damp hair. Leave it in for 20 minutes, rinse and then shampoo your hair.
• Flat beer adds body to limp or fine hair due to the generous supply of yeast. Mix 1/2 cup flat beer together with a whole raw egg and a tsp olive oil. Mix well and apply it to clean, damp hair. Leave in for 20 minutes and rinse with cool water. 
• Honey is a natural humectant that attracts and locks in moisture after you have been training in the sun for too long. Mix 1/2 cup honey, 2 tbsp egg yolks or avocado and 2 tbsp olive oil. Massage into clean, damp hair and leave it on for 20 minutes. Rinse with warm water. 
• Avocado contains light and moist oil and the proteins help to smooth and nourish hair - perfect for athletes with dry hair. Mash half an avocado with 2 tbsp sour cream, yoghurt or egg yolks. Massage it into clean, damp hair and leave it in for 20 minutes, before rinsing with water.

Yoghurt Hair Mask

• 1 cup probiotic yoghurt
• 2 tbsp raw honey
• 4 tbsp olive oil
• A couple of Vit E gel capsules

Mix it all up and apply to your hair. Leave in for 30 minutes and cover with a shower cap, then rinse.