Oily dandruff affects the appearance of much more negative than dry. Adhesive skin particles do not slip from the hair, even under mechanical action.
Often the cause of this dandruff becomes seborrheic dermatitis. The scalp is inflamed due to exposure to pathogenic fungi and increased secretion of sebum. At the same time, the active work of the sebaceous glands leads to more vigorous activity of the fungus. Therefore, to create an unfavorable for the development of the disease environment, it is necessary to reduce the oily skin.
To reduce the work of the sebaceous glands, you need:
- Reduce consumption of sugar and other "fast" carbohydrates. Their significant amount in the diet leads to hormonal jumps that can disrupt the metabolism, including lead to an increased secretion of sebum. In addition, the use of sugar can increase inflammation.
- Limit the use of spicy and salty foods that activate the sebaceous glands.
- Increase fiber intake through vegetables and cereals. In problems with the skin is often to blame for violations of the gastrointestinal tract. Fiber in itself has almost no nutritional value, but acts as a “janitor” for the intestines, cleansing its walls. For the improvement of the digestive tract can be added to the diet and dairy products.
- Drink more water. Oily skin is often a response to general dehydration. A person with average height and weight is recommended to drink 2 liters of fluid per day, the rate should be adjusted during exercise or when the temperature in the room or on the street increases.
- Exclude products containing yeast - beer, bread, pastries. This measure can be tried as an experimental one, since there are two polarly different theories. One of them recommends such products to combat dandruff, the other prohibits. In favor of the second theory, there is an argument according to which yeast leads to the growth of a fungus.
- Reduce fat intake. According to the standards of the World Health Organization, they should be 25% of the diet or just over 1 oz. per 1 kg of weight. Below this norm should not be lowered either, since positive results leads to a balanced diet.
To successfully combat oily dandruff, it will be helpful to include products containing some vitamins in the diet:
- Vitamin B6. Contained in fish and some of its by-products, for example, pollock or cod liver, walnuts, carrots, bananas, avocados, chicken, turkey, spinach.
- Vitamin PP. There is in cabbage and tomatoes, cheese, dates, peanuts and liver.
- Zinc. You can fill the need with meat, poultry, seafood, garlic, ginger, beets. Foods that contain this vitamin should be consumed deliberately, since an overdose of zinc has a toxic effect.
- Vitamin A. Can be found in the liver, fish oil, butter, cottage cheese, egg yolks.
All these tips fit perfectly into the basic recommendations of nutrition for adherents of a healthy lifestyle.
Dry Dandruff Diet
Dry dandruff is usually not associated with increased release of fat. However, for such a manifestation of dermatological diseases suitable recommendations designed to deal with oily dandruff. These tips will have a tonic effect on the body.
In addition, to combat dry dandruff and restore the fat balance of the scalp, you can enter into the diet foods rich in Omega-6 polyunsaturated fatty acids. They are found in red fish, vegetable oils - peanut, olive, flax, and rapeseed. They are better to replace part of the animal fat, so as not to go beyond the framework of a balanced combination of proteins, fats and carbohydrates.
An effective way to overcome dryness will be to avoid large quantities of coffee and from smoking. These habits dehydrate the body and constrict blood vessels that nourish the body, including the skin with oxygen and nutrients.
A balanced diet can stop the occurrence of dandruff and eliminate several factors that lead to "snow on the hair." Proper diet will reduce stress, strengthen the immune system. Following to these recommendations will improve not only a condition of skin, but also the general health.
General nutritional advice for dandruff
The body needs to be cleaned regularly, because people tend to eat a lot of what is not very useful. Many products contain an excess of sugar or cholesterol, it is they that provoke the development of seborrhea and are eliminated during cleansing procedures. The main recommendations with regards to nutrition are:
- Eating healthy and healthy foods. Inclusion in the diet more fresh fruits and vegetables, vitamins. Restriction of the use of prohibited foods: fatty, sweet, flour.
- Regularity of nutrition. It is important to eat at least 4 times a day in small portions.
- The quality of food consumed. The diet should include enough protein, fat and carbohydrates.
In addition, in order to avoid the development of unpleasant diseases and ailments caused by food, it is very important to lead a healthy lifestyle and play sports. And also more stay in the fresh air and under the sun's rays, because they provide the body with vitamin D, strengthen hair and help make the skin of the face more elastic. It is useful to make hair masks and wash your hair with self-made decoctions based on natural ingredients: nettle, tea rose, eggs.
Term diet
Seborrhea is treated with special shampoos and therapeutic nutrition. The duration of a balanced diet is at least 3 weeks. If you do not comply with it and periodically "break", the result will not be. Dietary nutrition for dandruff should be accompanied by sufficient fluid intake - at least 2 liters per day. It is useful to drink herbal diuretic decoctions, compotes of dried fruit and rosehips. These drinks help cleanse the body of toxins and cholesterol deposits, thereby stopping the manifestations of seborrhea and eliminating the causes of its occurrence.
What to eat?
To reduce the functioning of the sebaceous glands, the following foods should be included in the diet:
- liver,
- any kinds of cabbage
- cucumbers, potatoes,
- milk and dairy products,
- porridges, especially “Hercules”,
- river and sea fish,
- nuts and dried fruits.
What can not eat?
Food, which should be limited in the diet or completely abandon it for a period of diet:
Chocolate and sweets provoke the development of a fungal infection.sweets (chocolate, cakes, cookies),
There are also many allergen products that should not be used for dandruff, because they can cause hair and skin problems. The main ones are:
- honey,
- oranges and lemons,
- some berries - strawberry, raspberry,
- chicken eggs,
- goat milk,
- legumes.
Diet with seborrhea
It is no secret that the health of the hair begins from the inside. Seborrhea, or dandruff, is also a clear sign of internal breakdowns in the body. Moreover, seborrhea is still not so much a hair problem as a skin problem. Often, dandruff is combined with other skin manifestations, such as acne (acne), peeling, etc., which is proof of the above. In most cases, the internal cause of dandruff are diseases of the gastrointestinal tract, or hormonal disorders. Correction of the diet is a necessary step towards eliminating these problems. Of course, the best medical examination would be to help identify an internal problem and determine further treatment. For example, if you have an infection in the intestinal microflora, you may be prescribed antibiotic therapy. With endocrine disorders - hormonal. But without a diet you, in any case, can not do.
What can not?
Dandruff Diet implies, first of all, the minimum consumption of sugar. Excess sugar, firstly, stimulates the reproduction of pathogenic microflora in the intestines, secondly, disrupts the normal production of insulin, which, at best, leads to hormonal jumps, at worst - to diabetes. Hormonal disorders and problems with the intestines, as described above, are the main cause of dandruff.
It should be remembered that sugar is contained not only in sweets and cakes, but also in semi-finished products (ready-made cereals, for example), store sauces (ketchup, mayonnaise), sweet drinks. Optimally, as the main source of sugars, leave fruit in the diet. But they should also be eaten in moderation.
The next item is fat. Completely refuse fat in the diet, of course, impossible. But their wrong balance can lead to metabolic disorders and sebaceous glands. Diet with seborrhea implies the predominance of essential fatty acids - oleic, linoleic, linolenic and arachidonic. These acids are found in nuts, fish, liquid vegetable oils, olives. Saturated fatty acids can be consumed in limited quantities. Optimally, if their source is animal products (meat, milk, cheese). Trans fats would be better to be eliminated altogether, but, unfortunately, they are contained in small quantities in dairy products necessary for humans. Therefore, we exclude chips, margarine, french fries, popcorn, ready-made meat products (frozen meatballs, etc.), purchased confectionery products, as well as cheeses and oils without cholesterol (as a rule, contain trans fats).
Also, when seborrhea should limit the consumption of tonic foods and beverages - tea, coffee, chocolate, spices, and salt. Tonic substances activate the sebaceous glands. In principle, these products can be consumed, but in moderation. Tea and coffee should be weak.
The foundation dandruff diets - dairy products and vegetables. Unsweetened fruits (avocados, green apples, citrus fruits, etc.) are also helpful. Positively the activity of the sebaceous glands is influenced by products with a high content of zinc, vitamins B6 and PP - fish, nuts, cheese, liver, cereals.
Fermented milk products deserve special attention. Bifidobacteria and lactobacilli contained in kefir, yogurt, cottage cheese normalize the intestinal microflora, which has a beneficial effect on the scalp. Also beneficial bacteria are found in sauerkraut. Eating vegetables rich in fiber (cabbage, cucumbers, radishes, etc.), as well as grain bread and cereals (rice, buckwheat, corn) also helps cleanse and heal the intestines.
As I wrote above, it is very important to maintain a balance of fat in the diet. The predominance of natural unsaturated fatty acids in food has a positive effect on the composition of the sebaceous secretions and the activity of the sebaceous glands. Saturated fat in the daily diet should be no more than a third of the total.
For the health of the scalp is very important to observe the water balance in the body. So drink water. For an adult, the rate of water consumed per day is 40 g per 1 kg of weight. Approximately half of this amount should be ingested in the finished form, that is, directly as water. If your body weight is 60 kg, then you should drink 1.2 liters of water per day.
If you follow the above food recommendations, as well as combine them with a healthy lifestyle and external care for the scalp, it is highly likely that you will soon forget about dandruff. If diet with seborrhea It did not help you, perhaps your body has more serious problems (for example, immune ones). In this case, it will be helpful to have a face-to-face consultation with a dermatologist. Good luck!
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What is missing in the body and how to fill?
Any dermatological diseases is a cry for help of the bodyfaced with a particular problem. It may be an allergic reaction to a certain product or to chemical medications, especially to a long course of antibiotics, it may also be a shortage of a group of vital vitamins and trace elements.
That's why so it is important to comply with the regime balanced nutrition for seborrhea, on which both health and beauty of a person depends, especially this is relevant during treatment.
So, the lack of any useful substances can cause seborrhea?
If in the body not enough vitamin Eon which the strength of bones and the health of skin, nails, hair, vitamin of youth and energy depend, it is expressed in the formation of dry dandruff.
With a lack of vitamins F and A, fatty seborrhea is formed. A small or insufficient amount of biotin and B vitamins in the body affects the formation of dandruff of a mixed type.
In order to cope with the problem, you just need to fill the gap in valuable substances and saturate the body with the trace elements that it needs. To replenish vitamin E, it is enough to take fish oil for two weeks, and balance will be restored.
If before taking this product was problematic because of its specific taste, now there are fish oil capsules that are absolutely tasteless, do not have a repulsive odor, but at the same time have all the necessary vitamins for health and beauty.
ABOUT vitamin F Many, for sure, have never heard, but in vain: this is essential elementstructuring cellular tissue responsible for the functioning of many body systems, including metabolic processes that affect the condition of hair and skin. Vitamin is a mixture fatty acids: Omega3, Omega6 and others.
The benefits of vitamin scientists found out in the distant 20s of the last century, when, during an experiment on rats, doctors received unique information: animals that vitamin was added to food and water, showed greater activity than those who took the usual feed, and, moreover, the level of active healthy life of experimental animals almost doubled.
Vitamin F is found in marine fish fats. That is why the Eskimos, who, although they live in the most difficult conditions and do not have qualified medical care, as a rule, do not observe such diseases that are global in the civilized world, such as cardiovascular and thrombosis.
But f is contained not only in fatty fish but and in vegetable oils (olive, flaxseed, sunflower).
Vitamins of group B and biotin can be obtained from greens, protein foods, beans. BUT necessary, both for hair and for youthand, also for vision A, carotene is in abundance in simple carrots. It is only to drink a glass of carrot juice a day, and seborrhea will subside.
Approximate diet for seborrhea
So, what do you need to eat if the hair struck dandruff? To cope with the disease will help the use of such health products as chicken and beef liver, lettuce, cabbage and broccoli, which can be boiled with soup or stewed.
Butter, dairy and dairy products also included in the category of dietary, appropriate for seborrhea, they saturate the body with calcium and a group of other equally important elements, creating a powerful shield of the immune system that protects the body from outside threats.
It is very useful to eat porridgeand especially muesli in the morning.This is the best complex of health, energizing for a long time. In addition, the elements contained in oatmeal can prevent skin flaking.
Carrots, nuts, fish, cucumbers, potatoes - all these products are not only valid for dandruff, but also necessary.
And now let's make a diet menu for the weeksuitable in the fight against the problem of flaking of the scalp.
What products should I give up?
The main product, the use of which is necessary to minimize, if you want to get rid of dandruff, is sugar. Frequent overeating of sweets or the addition of a large amount of this product to tea at each meal can lead to increased inflammation in the body. Thus, the peeling of the skin of the head is enhanced, which leads to the appearance of white flakes, which are the most unpleasant manifestation of dandruff.
It is possible that by itself, the exclusion of sugar and sugary foods from the diet will not lead to visible results in the fight against dandruff. However, such a solution will definitely be beneficial for general health. Such a diet can normalize the functioning of many organs, improve the condition of the skin and hair. Therefore, perhaps, such a dermatological problem will not be as urgent as before.
Despite the fact that yeast and products based on them are considered useful for the recovery of skin and hair, in the case of dandruff, they have the opposite effect. Since the substances contained in them provoke the active growth of fungi, and dandruff is just one of them, the abundant use of bread, kvass, beer, wine, etc., may entail an intensification of the problem. Yeast is not recommended to be completely excluded from the diet, since they have a positive effect on the health of the body, but it is still worth controlling their amount in the consumed food.
Be careful with fatty foods. It has no benefit to the body as a whole, and may also contribute to the enhancement of dandruff. An exception is the consumption of healthy fats containing omega-3 and omega-6 fatty acids. These substances help to maintain the health of the skin and hair, so that they can cope with many dermatological ailments. Among the products that contain such healthy fats are the following: tuna, salmon, various vegetable oils, eggs, nuts and avocados. As for the presence of unhealthy fats, these are fatty meats and dairy products - butter, cream, etc.
What should be included in the diet?
The basis of the health of the scalp and hair is the presence of a sufficient amount of zinc in the body. This element allows you to cope with such a problem as dandruff. That is why a large number of anti-dandruff cosmetics contain it. A balanced daily diet allows you to optimize zinc consumption, thereby eliminating the need to purchase expensive vitamin complexes with its content. The main sources of zinc are nuts and whole grains. It is also present in oysters, crabs and pumpkin seeds. Therefore, their presence in food should be increased.
Virtually every healthy diet involves eating large quantities of fruits and vegetables, both fresh and processed. Proper nutrition with dandruff is no exception. The presence of a large amount of vitamins and trace elements can significantly improve the condition of the whole body, including skin and hair. This result has a positive effect on the problem. However, there is one nuance that is important to take into account. Many fruits contain sugar, the harm of which was discussed earlier. Therefore, these products should be consumed less.
Equally beneficial would be an increase in the amount of protein consumed. This element is involved in all metabolic processes in the body, contributing to their normal flow. Thus, it helps to significantly improve the condition of the skin, strengthen hair. The consequence of this is a reduction in the manifestations of dandruff.
Competent selection of products and normalization of the diet are integral parts of a healthy lifestyle.
If there are any failures in the body, you should first pay attention to your diet. The appearance of dandruff is no exception. Having identified this problem, do not rush to seek advice from a dermatologist or buy expensive shampoos. Perhaps its solution lies in the diet.
You do not like dandruff - consume less sugar!
Most Russians consume too much sugar. Reduction can reduce inflammation by minimizing the appearance of white flakes.
Sugar and simple carbohydrates can increase inflammation in our bodies, so it makes sense that a dandruff diet is based on low-sugar foods, foods enriched with antioxidants can help control the development of dandruff.
Diets high in sugar, processed foods, and "bad" fats lead to the production of the hormone insulin, which in turn stimulates hormonal surges that can cause skin problems. In general, limiting fatty foods, fried foods, refined sugars, processed foods, and gluten, can reduce skin flaking.
So far, the effect of sugar on dandruff has not been clinically studied, but there is no doubt that limiting sugar intake is beneficial in any case.
Fruits and vegetables at the center of dandruff diet
Adding more fruits and vegetables to your diet is another good way to fight dandruff, as they supply the body with fiber.
The standard diet of modern developed countries is low in fiber and high in foods with high amounts of sugar, salt and fat. Such a diet contributes to poor digestion, which can lead to many problems, including skin problems such as dandruff. To help your skin, you need to eat a lot of vegetables and fruits, both raw and cooked.
Some people advocate raw foods, but this, of course, is overkill, and it is better not to engage in such experiments on oneself. In fact, cooking vegetables can help "release" some of the essential nutrients that will allow your body to better absorb them.
What products will benefit?
Diet for seborrhea of the scalp should be complete. It is correct to make a diet, which is also rich in vitamins - the basis of success in the fight against seborrhea. You should eat more foods that contain large amounts of vitamin A - meat, eggs, liver, butter. Vitamin A is very useful for the condition of hair and skin, and also normalizes the regeneration of skin cells.
Scalp seborrhea
Vitamin E, which is found in various nuts, hips, oatmeal, yachting, is extremely important for the body - the use of these products will help to normalize the production of subcutaneous fat, as well as normalize the process of skin renewal.
The use of fresh vegetables and fruits will be of great benefit - they have a lot of useful fiber, minerals and beta-carotene. The substances and trace elements contained in these products as a result of oxidative processes lead to the formation of group A vitamins.
In addition, nutrition for seborrhea should include foods rich in vitamins of group C, B1, B2, B3:
- currant,
- cabbage of different varieties,
- citrus,
- Pine nuts,
- liver chickens,
- buckwheat,
- walnuts,
- egg,
- mushrooms,
- cottage cheese.
A large amount of vitamin B3 contains peas, beans, wheat, chicken meat, corn, some types of nuts - all this helps to normalize the proper functioning of the digestive tract, as well as restore the state of the nervous system.
Seborrhea can occur when there is a lack of copper and zinc in the human body - to compensate for the lack of these elements, you can include in the diet liver, various nuts, cheese, pasta. Pine nuts, many types of cheeses, barley, oatmeal, buckwheat, pork and lamb are rich in zinc.
Vitamins for seborrhea of the scalp
An important role in the fight against seborrhea is the volume of fluid consumed - about 2 liters a day should be drunk. For these purposes, you can use self-prepared juices and water without gas - drinking plenty of water helps to remove harmful substances from the body, and also helps in the recovery and growth of new skin cells.
Eating fish, especially cooked in baked form or in a double boiler, has an important role in the treatment of seborrhea - fish contains a large amount of omega-3 acids, which are necessary for the growth of new skin cells. Do not forget about the various fruit jelly and aspic dishes - such food helps to saturate the body with gelatin, which has a regenerating effect on the skin.
Biotin and Zinc Dandruff
Zinc, an important mineral for human health, and biotin, a vitamin, can also fight dandruff.
Zinc-based dandruff soap and shampoos, as well as zinc dietary supplements, help reduce dandruff outbreaks. Studies have shown that children with low levels of biotin, as a rule, are more likely to have seborrheic dermatitis or dandruff.
Food sources of biotin include eggs, yogurt, tomatoes, carrots. Zinc-rich foods include oysters, crabs, and pumpkin seeds. Peanuts and dark chocolate (bitter) also have high levels of both of these nutrients.
Denial of responsibility: The information provided in this article about nutrition for dandruff is intended only to inform readers and can not be a substitute for consultation with a professional medical professional.
How is dandruff related to nutrition?
Dandruff (seborrhea) is a syndrome caused by disorders in the sebaceous glands and changes in the chemical composition of sebum. The causes most often are changes in metabolism, problems of the endocrine, nervous and digestive systems, improper care of the scalp, reduced immunity, vitamin deficiencies or a fungal disease. Often you can find a whole range of such reasons.
For example, it is worth drinking a course of vitamins, as we note the improvement in health, skin quality, growth of nails and hair. But it is better not to allow the shortage of necessary elements, but to introduce the use of useful products into the habit.
Products that are recommended to include in the diet with seborrhea
The appearance of dandruff depends on the condition of the body, which means that treatment can be made more effective if you include products that have the necessary vitamins and trace elements. So, what is recommended to add to the diet with seborrhea?
Protein products (eggs, chicken, meat, fish, legumes, cottage cheese) - the cells of our body are constantly updated, and protein serves as a building material for them. With his lack of hair grows slowly, and the skin becomes thin, sensitive, problematic.
Zinc (nuts, seeds) - controls sebum production, improves skin quality and hair growth. In addition, zinc is involved in protein synthesis.
Vitamins of group B (fish, cod and pollock liver, turkey, spinach, avocado, nuts, carrots, bananas, cereals, black bread) - regulate the activity of the sebaceous glands in dry skin, make hair shiny and accelerate their growth.
PP Vitamins (potatoes, carrots, tomatoes, chicken, meat, beef liver, cereals, legumes, cheese, eggs) - create hormones, affect metabolism, participate in oxidative and reducing processes.
Omega-3 fatty acids (tuna, salmon, walnuts, beans, beans, flax seeds) - protect against dry skin, characteristic of dry dandruff.
Cellulose (wheat and oat bran, buckwheat, lentils, rice) - cleanses the body and helps remove harmful substances.
Sample menu a day might look like this:
- for breakfast, boiled egg and oatmeal,
- for lunch a salad of tomato and spinach leaves, fish with baked potatoes,
- for dinner cottage cheese casserole.
You can also eat a banana, carrot, a handful of nuts, or a black bread sandwich with cod liver throughout the day.
In addition, do not forget about enough liquid - an adult should drink at least 2 liters of water a day.
Products to be excluded
In the fight against dandruff, you need not only to help the body with healthy products, but also try to avoid harmful ones. It is recommended to refrain from:
- sugar, chocolate and other sweets,
- yeast (contained not only in baking, but also in beer, kvass),
- salty, spicy, fatty foods,
- canned food
- fried and smoked dishes,
- alcohol
- strong coffee and tea.
These products enhance the work of the sebaceous glands, cause fermentation in the intestines, create favorable conditions for the development of fungus.
Proper nutrition is not a short-term diet. To achieve a positive result and save it you need to monitor the diet on an ongoing basis. You should not expect rapid changes - the body needs about a month to restructure.
Products whose use may be harmful
Products from tobacco and alcohol cause peeling of the skin, so when seborrhea should forget about this product. In addition, no less dangerous for the body and foods high in fat, pastries, fried foods. Of course, many people are very accustomed to such a diet and it will be difficult for them to refuse these products, but using such food brings nothing but harm to the body. The appearance of dandruff is nothing but the body's response to the use of harmful products.
Nutrition for seborrhea of the scalp
Declared war seborrhea? Give up on tobacco, cakes, do not eat in catering establishments, if possible, change the pastry to dried fruit. The first time with a radical change in diet, you will feel uncomfortable, but after a few weeks you will see a positive result from such actions. In addition to health, the rejection of harmful food will give you a charge of vigor and strength - you will feel younger, your appearance will change both externally and from the inside.
Diet terms
To notice the positive effect of a balanced diet, be patient with at least a month - only after this time you will see changes in your body. Do not forget to drink plenty of fluids during the diet period - this helps speed up the removal of harmful substances and normalize metabolic processes.
It is quite possible to return the health of the scalp without going to the doctors, however, in order to achieve this you need to try very well - force yourself to change, adjust your daily life schedule, and then besides gaining good health you can always find time for work and communication with family and friends.
