In This ArticleView AllIn This ArticleWhy Hair Goes Gray5 Ways to Prevent Gray HairThe Bottom Line
In This ArticleView All
View All
In This Article
Why Hair Goes Gray
5 Ways to Prevent Gray Hair
The Bottom Line
From Helen Mirren and Jane Fonda to George Clooney and Anderson Cooper, many people look distinguished with and embrace their gray hair. But what if you’re not ready to go gray just yet? Is there a way to prevent it?
Good news! Researchers are learning that it might be possible to not only prevent going gray but evenreverse gray hairthrough healthy lifestyle habits.
Healthy-Aging Meal Plans
As each strand grows, all hair goes through a cycle of regeneration and then death, and the cycle continues again and again throughout the lifespan as long as your hair follicles remain active. (If they flip “off” and go dormant, that’s when balding occurs.) As hair follicles encounter stressors and age, they can begin to produce less color in each phase. Our genes partially determine when we begin to gray. In fact, theLibrary of Congresssays our chance of going gray, on average, increases 10% to 20% every decade after age 30.
Hair is initially white, and as it is produced, the body adds natural color in the form of melanin. There are two types of hair pigments:
These combine to make the many hair hues you see on yourself and others, say, strawberry blonde, golden brown or black.
Best Foods for Healthy Aging
Getty Images / Brooke Schaal Photography
While the genetic aspect of our hair-graying process is out of our hands (thanks, Mom and Dad), a few simple lifestyle shifts can help you hold on to your hued hair longer, experts say.
“A healthy diet and lifestyle is not only good for your overall well-being but also for your skin and hair health,” says Lain.
Study up on scientifically proven strategies to prevent or slow the graying process.
Squelch the Stress
A 2020 study in theInternational Journal of Trichologyfound that oxidative stress (an imbalance of antioxidants and free radicals in the body that can trigger cell and tissue damage and accelerated aging) is linked to premature graying.
Smoking is a key factor in the oxidative stress equation and is correlated with premature graying in all age groups. (TheCenters for Disease Control and Prevention (CDC)has a wide variety of smoking cessation resources to help jump-start the process if you or a loved one could use some help kicking the habit.)
Over time, chronic stress of any kindcan lead to chronic inflammation, which may flip off those melanin-making cells while shortening the hair growth cycle, according to a 2018Annals of Dermatologystudy.
Practicingscience-backed ways to relieve stresslike yoga or going outside often can be a great way to begin to lessen your stress levels.
Adjust Your Diet
On a related note, what you eat can be pro-inflammatory or anti-inflammatory, says Upton.
“Eating a diet that can help tamp down inflammation may help protect the cells responsible for your hair’s pigment. A diet that is rich in added sugars, processed foods and saturated fat is known to be pro-inflammatory,” says Upton. “A plant-based eating plan that’s low in added sugar and light on high-fat animal proteins is considered anti-inflammatory.”
With that in mind, Upton suggests that her inflammation-savvy clientseat more antioxidant-rich fruits and veggies, which “can help neutralize the reactions that negatively impact the cells that are responsible for maintaining the pigment in your hair follicles,” says Upton.
Some of the best options include:
If possible, limit these pro-inflammatory foods and drinks:
Anti-Inflammatory Meal Plan for Beginners
Get Enough of These Vitamins and Minerals
Certain vitamin and mineral shortfalls can also contribute to graying hair, says Lain. “Ensure you have an adequate level of vitamin D3 and vitamin B12, since deficiencies in either of these may accelerate graying,” explains Lain.
Other important micronutrients for healthy hair include vitamin E, vitamin A, zinc, iron, copper, selenium and magnesium.
While supplements can fill in the gaps, we’re strong believers that food can be the best Rx. The best sources of these healthy hair nutrients include:
Protect Your Locks from the Elements
Banning bleaches, using a wide-toothed comb (rather than a brush, especially on wet hair), limiting high-heat styling tools and washing less frequently can all help your hair stay stronger longer.
Stay Up to Date with Your Check-Ups
Some autoimmune and thyroid-related disorders can be related to premature graying, according to a 2018 review in theInternational Journal of Trichology. Be sure to keep up with your yearly physicals and check in with our primary care practitioner if anything feels “off” internally, or book an appointment with your dermatologist if you notice any big changes in the vitality of your skin or hair.
While there is no guarantee you will prevent or reverse your gray hairs, there are several lifestyle habits that can affect your hair health. In any event, even if your grays are stubborn and insist on showing up, the lifestyle changes presented here will still do your body and mind good, come gray hairs or not.
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