Lack of sleep isn’t the only thing sapping your energy. Little things you do (and don’t do) can exhaust you both mentally and physically, which can make getting through your day a chore. Here, experts reveal common bad habits that can make you feel tired, plus simple lifestyle tweaks that will put the pep back in your step.

1. You skip exercise when you’re tired
Skipping your workout to save energy actually works against you. In a University of Georgia study, sedentary but otherwise healthy adults who began exercising lightly three days a week for as little as 20 minutes at a time reported feeling less fatigued and more energized after six weeks. Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time you’re tempted to crash on the couch, at least go for a brisk walk—you won’t regret it.

2. You don’t drink enough water
Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels, says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends.

3. You’re not consuming enough iron
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. “It makes you tired because less oxygen travels to the muscles and cells,” says Goodson. Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson. Note: an iron deficiency may be due to an underlying health problem, so if you’re experiencing these symptoms of iron deficiency, you should visit your doc.

4. You’re a perfectionist
Striving to be perfect—which, let’s face it, is impossible—makes you work much harder and longer than necessary, says Irene S. Levine, PhD, professor of psychiatry at the New York University School of Medicine. “You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end, there is no sense of self-satisfaction.” Levine recommends setting a time limit for yourself on your projects, and taking care to obey it. In time, you’ll realize that the extra time you were taking wasn’t actually improving your work.

5. You make mountains out of molehills
If you assume that you’re about to get fired when your boss calls you into an unexpected meeting, or you’re too afraid to ride your bike because you worry you’ll get into an accident, then you’re guilty of “catastrophizing,” or expecting that the worst-case scenario will always occur. This anxiety can paralyze you and make you mentally exhausted, says Levine. When you catch yourself having these thoughts, take a deep breath and ask yourself how likely it is that the worst really will happen. Getting outdoors, meditating, exercising, or sharing your concerns with a friend may help you better cope and become more realistic.

6. You skip breakfast
The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you’ll feel sluggish. “Eating breakfast is like starting a fire in your body by kickstarting your metabolism,” Goodson says. Goodson recommends a breakfast that includes whole grains, lean protein, and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat Greek yogurt.

7. You live on junk food
Foods loaded with sugar and simple carbs (like the ones you’ll find in a box or at the drive-thru window) rank high on the glycemic index (GI), an indicator of how rapidly carbohydrates increase blood sugar. Constant blood sugar spikes followed by sharp drops cause fatigue over the course of the day, says Goodson. Keep blood sugar steady by having a lean protein along with a whole grain at every meal, says Goodson. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.

8. You have trouble saying ‘no’
People-pleasing often comes at the expense of your own energy and happiness. To make matters worse, it can make you resentful and angry over time. So whether it’s your kid’s coach asking you to bake cookies for her soccer team or your boss seeing if you can work on a Saturday, you don’t have to say yes. Train yourself to say ‘no’ out loud, suggests Susan Albers, a licensed clinical psychologist with Cleveland Clinic and author of Eat.Q.: Unlock the Weight-Loss Power of Emotional Intelligence. “Try it alone in your car,” she says. “Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it.”

9. You have a messy office
A cluttered desk mentally exhausts you by restricting your ability to focus and limits your brain’s ability to process information, according to a Princeton University study. “At the end of each day, make sure your work and personal items are organized and put away,” suggests Lombardo. “It will help you have a positive start to your day the next morning.” If your office needs major reorganizing, avoid becoming totally overwhelmed by taking it one step at a time: start by tidying what you can see, then move through your desk and cabinets drawer by drawer.

10. You work through vacation
Checking your email when you should be relaxing by the pool puts you at risk of burnout, says Lombardo. Unplugging and allowing yourself to truly unwind allows your mind and body to rejuvenate and return to the office stronger. “When you truly take breaks, you will be more creative, productive, and effective when you return,” says Lombardo.

11. You have a glass of wine (or two) before bed
A nightcap sounds like a good way to unwind before falling asleep, but it can easily backfire. Alcohol initially depresses the central nervous system, producing a sedative effect, says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, P.C., in New York City. “But it ultimately sabotages sleep maintenance.” Alcohol creates a rebound effect as it’s metabolized, which creates an abrupt surge in the adrenaline system, he says. This is why you’re more likely to wake up in the middle of the night after you’ve been drinking. Dr. Towfigh recommends stopping all alcohol three to four hours before bedtime.

12. You check e-mails at bedtime
The glaring light of a tablet, smartphone, or your computer’s backlit screen can throw off your body’s natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles, says Dr. Towfigh. Sensitivity to the digital glow of tech toys can vary from person to person, but in general it’s a good idea to avoid all technology for one to two hours before bedtime, he says. Can’t avoid checking your device before your head hits the pillow? Then hold it at least 14 inches away from your face to reduce the risk of sleep interference.

13. You rely on caffeine to get through the day
Starting your morning with a java jolt is no big deal—in fact, studies show that up to three daily cups of coffee is good for you—but using caffeine improperly can seriously disrupt your sleep-wake cycle, says Dr. Towfigh. Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates, he explains. A study published in the Journal of Clinical Sleep Medicine revealed that consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine.
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14. You stay up late on weekends
Burning the midnight oil on Saturday night and then sleeping in Sunday morning leads to difficulty falling asleep Sunday night—and a sleep-deprived Monday morning, says Dr. Towfigh. Since staying in can cramp your social life, try to wake up close to your normal time the following morning, and then take a power nap in the afternoon. “Napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired,” he says.

The passing of time brings about many physical changes, and hair isn’t exempt from its effects. As we mature, tress texture, color, volume and shine tend to shift and fade—but those transformations needn’t be traumatic. Hair color, quantity and quality can be preserved by taking certain styling steps while following basic healthy-living tips. Our experts weigh in on the biology of hair aging.

Cause and Effect

“There are three main reasons for why hair aging occurs,” says Kenneth Vigue, Redavid director of marketing and education. The first and most common encompasses internal factors, including genes, diet and medication. Menopause is a contributor to women’s hair transformation starting in their forties, as the sex hormones that stimulate follicle-fiber growth tend to dwindle. Over time, fibers become thinner, often falling out and no longer regenerating. “Family history can’t be altered, and genetics also play a role when it comes to pigment,” says Cherry Petenbrink, CLICS creative director and Olivia Garden artistic director. “If one or both parents turned gray early in life, chances are you’ll follow that same pattern.” The second cause consists of environmental factors, including exposure to chemicals, pollution, salt and sun. “People with active lifestyles often find themselves in environments that promote hair aging, particularly come summer,” says Vigue. “That ranges from the photoaging effects and molecular breakdown caused by excessive UV damage to salt and chlorine buildup.” Finally, mechanical factors play their part in the tress-aging process. “Years of wear and tear caused by thermal tools like blowdryers and styling irons, in addition to the overuse of chemicals found in straightening treatments or perms, can lead to less youthful-looking hair,” says Petenbrink.

Signs of Aging Strands

Graying

Whether you were in your twenties or forties when you spotted your first gray strand, loss of saturation is an inevitable fact of life. Melanocyte cells that infuse hair with color eventually stop producing pigment. Stress on the sympathetic nervous system, poor nutrition and a deficit of essential vitamins and minerals can all hasten this process, but the bottom line is melanin doesn’t generate forever. Most studies agree on the rule of fifties: Half the population will have fifty percent gray hair by age fifty.

Thinning/Texture

“Hair gets thinner as you get older, and its texture can also change,” says Sonya Dove, Wella Professionals global artist. That’s because shorter follicle life cycles stop replacing old strands with new ones as people hit their forties and fifties. Thinning patterns vary, with men experiencing more male-pattern baldness around hairlines and crowns, and women tending to see uniform loss around the scalp. Fiber diameters also alter, growing larger for the first few decades before steadily decreasing in size, which can lead to loss of volume or even a change in existing curl patterns.

Dryness

Excessive oil production may be a marker of puberty, but when most of us hit middle age, both skin and hair begin to tend toward dryness. This is due to shifting hormones that slow down sebum production. Natural oils keep strands looking smooth, which means loss of moisture may result in the unwanted appearance of flyaways and frizz.

Combating Hair Aging

Luckily, there are solutions to the hair-aging problem. “I like to start my graying clients with a demipermanent hair color,” says Petenbrink. “That covers fifty percent or less and blends fifty percent and higher without changing hair’s structure.” Scalp health is an essential prerequisite to shiny, voluminous-looking tresses, so opt for products containing ingredients that increase blood flow while nixing impurities. “Cedarwood oil boasts those qualities naturally, and is phenomenal for cleansing scalps and hair so they can thrive and breathe,” says Vigue. “Certain oils, including orchid oil, can also smooth down cuticles to infuse luster and tame flyaways.” And while it may be easier said than done, making healthy lifestyle choices can help hair—and bodies—look and feel their best. “Attempt to keep stress to a minimum and eat a good diet rich in protein, iron, vitamins and minerals,” says Dove. Cheers to many years of youthful-looking strands.

This section is for the "Follically Challenged".  There are so many conversations and articles on the topic and I want make sure you are getting good information. 

This month's article is from
News - Medical
Life Sciences
 
Low-level laser treatment can
stimulate hair follicles
​and hair growth, expert finds

​A world-renowned hair loss expert from Chula has discovered that low-level laser treatment can stimulate hair follicles and hair growth. Guaranteed by a world-class award, this treatment for thinning hair and hair loss can deliver results in 24 weeks.

Thinning hair, hair loss, and baldness can sabotage the self-confidence and quality of life of people of all genders and ages. Those who suffer these problems struggle to find the right treatments, like changing shampoos, cutting their hair short, taking supplements, avoid using chemicals on the scalp, etc., to no avail. One of the reasons for the failure is not tackling the problem at its root cause, especially in the case of genetic hair thinning, and hair loss.
​
Assoc. Prof. Ratchathorn Panchaprateep, M.D., Head of the Hair and Scalp Center, Chulalongkorn Memorial Hospital, Thai Red Cross Society and lecturer of the Division of Dermatology, Department of Medicine, Faculty of Medicine, Chulalongkorn University, in her research on "Proteomic Analysis in Derma Papilla from Male Androgenetic Alopecia after Treatment with Low-Level Laser Therapy" that received an award from the International Society of Hair Restoration Surgery (ISHRS) proves that the use of low-level laser therapy can stimulate the scalp and hair growth in 24 weeks.

Warning signs of "unusual hair loss"

"Normally, you can lose some hair when shampooing, blow-drying, or combing every day. However, if you encounter unusual hair loss during the day, e.g. during meals or walking around at work, that is another sign of abnormality, and you should see a hair-and-scalp specialist. Men have short hair, and it's hard to notice hair loss during the day. You should pay attention right after you wake up to see if there is any hair on the pillow."

For men, thinning hair, and hereditary hair loss usually starts in the front and recedes into an M-shaped hairline. Some develop a bald patch in the crown that gradually spreads out. For women, thinning tends to start at where the hair parts, and gradually worsen as time passes.

"Hair thinning and genetic hair loss are different from thinning hair caused by an abnormal immune system (Alopecia Areata) that causes round patches of hair loss the size of a 10-baht coin," Assoc. Dr. Ratchathorn, M.D. added.

Cause of thinning hair, hair loss, and baldness

Assoc. Prof. Dr. Ratchathorn revealed that, statistically, up to 40 percent of Thai people have thinning hair, hair loss, and baldness problems. The number is on the upward trends every year, with the current environment -; stress, weather conditions, and bad diet. Hair problems and baldness can occur in both females and males, but in the latter, the problem starts at a young age and the conditions are more severe than in females. The main causes of hair and scalp problems are as follows:

1. Genetics – Outstanding genes from the father or mother with thinning hair, or scalp problems;
2. During puberty, the male hormone testosterone will stick to the hair follicles, causing both the follicles and the hair to become thinner, and fall off easily;
3. Environmental factors such as stress, sunlight, malnutrition, vitamin deficiency, etc., can also be the culprit. Nowadays, hereditary hair loss is increasingly found in younger people.

Low-level laser therapy – a new alternative to restore life to your hair

Currently, there are three popular treatments for genetic hair loss: Taking Finasteride medication to stop testosterone from sticking to the hair follicles and to slow down hair loss; applying Minoxidil topically and continuously to the scalp to plump up and thicken the hair, and hair transplant surgery by transplanting the hair from the denser area. This method is suitable for severe and advanced cases. The advantage of this method is that the hair will last a lifetime, and can be permed, dyed, and washed. People with hair transplants can engage in any sports activities with confidence.

Recently, low-level laser therapy -; a new treatment that is effective with fast results became available. There are two types:

1. Laser cap or comb – the accessories that emit red laser light 'Low-level laser therapy (LLLT)' to gently stimulates hair follicle cells. Suitable for those who have thinning hair in the initial to moderate stage, this device is portable and can be used at home. Using this device continuously for 15 minutes a day will strengthen the hair and hair follicles, as well as generate new and thicker hair growth. However, patients should consult the doctor for directions on use, and device type.
2. Low-level laser adapted from the laser used for hair removal. It is a low-energy laser to stimulate the hair follicles all over the scalp.

"This low-level laser therapy is suitable for patients with an early stage of hair loss i.e. with mild to moderate symptoms, but not suitable for those in an advanced stage, or already have baldness. Patients should undergo the therapy continuously at least 5 – 10 times, every two weeks. They will start to see the result after the 5th treatment. Clearer results can be seen after three months. Patients will have new growth of stronger hair," Assoc. Prof. Dr. Ratchathorn said.

This is the first research in Asia to confirm the efficacy of low-level laser therapy for genetic hair loss, making Assoc. Prof. Dr. Ratchathorn the first Thai female doctor to win the highest Platinum Follicle Award 2019 from the International Society of Hair Restoration Surgery (ISHRS) for her professional excellence and research on hair.
​
"Even though genetic hair loss cannot be cured, the current treatment can extend the hair's life and scalp health. Most important is to keep your body strong with a healthy diet especially protein, get enough sleep and avoid stress," Assoc. Prof. Dr. Ratchathorn concluded.

​Hairdressers in parts of the UK are reporting clients having new allergic reactions, like rashes and burns, to hair dye after contracting coronavirus.

Scientists at Imperial College London are now researching how the disease could be reprogramming our immune system, in a similar way to other illnesses.

The trade body that represents hairdressers and beauticians is warning professionals to carry out additional patch tests to avoid facing legal action.

Gemma suffered a reaction to a patch test despite using the same hair dye for years. She had also recovered from a previous Covid infection. Her salon says it has seen four clients with the same issue since it began compulsory patch tests for all clients.
​
Reporter: Frankie McCamley

Fresh hair color doesn't have to equal irritation.

Walking out of a salon with fresh highlights and a burning scalp is, unfortunately, more common than you’d think. And for those of us blessed with hair that’s quick to grow back, this every-six-week two-for-one deal can become more painful than blissful. However, it doesn’t have to be. We tapped Stephanie Brown, master hair colorist at IGK Soho, for her top tips to prevent and treat a scalp that’s easily irritated by hair dye.

Embrace the oil

According to Brown, if you’re heading to the salon for a single process, the easiest way to avoid mild scalp irritation couldn’t be easier, and starts before you leave the house. “Don’t wash your hair before getting it colored,” she advises. “The hair’s natural oils can help to protect your scalp and hair.”

Be honest with your colorist 

Having a conversation with your colorist and letting him or her know about your sensitivity to hair color is key—then they can dig into their toolkit. Brown says she usually adds Care & Comfort or Sweet’n Low when she’s mixing color for a client who’s sensitive to dye. “These have pH buffers to help neutralize some of the ammonia to cause less irritation to the scalp,” she explains.

Side note: Does Sweet’n Low even work?

According to cosmetic chemist Kelly Dobos, “cream of tartar, aka potassium bitartrate, is one of the ingredients in Sweet’N Low. It has a low pH buffer, while saccharin [another main ingredient in it] also has an acidic pH. Because of these properties, it is believed that the addition of artificial sweeteners helps neutralize some of the ammonia used in hair color and mitigate irritation.” 

Ask for a patch test 

“If you get very irritated, you may have an allergy and should do a patch test first,” says Brown. “I will sometimes suggest taking a Benadryl before getting color if a client is irritated by color, especially those with platinum hair.”

Do your salon research

If you know you’re allergic to these artificial hair dyes, look for salons near you that use organic hair color—Brown says these are usually gentler on the scalp.

Be picky about your shampoo and conditioner

The work doesn’t stop after your appointment is over; what you use in the shower makes just as big of a difference in your scalp’s health and irritation. Brown says we should be using pH balanced shampoos and moisturizing conditioners.

Treat your scalp at home

Thanks to the recent influx of scalp-centric products, sensitive scalps around the world have so many options at their disposal. A tried-and-true favorite? IGK Trust Issues ($29), a formula Brown relies on for her own scalp. Aside from using patented hydrogel time-release technology to moisturize both while you use it and over time, it’s also infused with natural astringents like apple cider vinegar to rebalance the scalp.

Go au naturale

If you’re after a cleaner approach, Brown says ingredients you likely have in your pantry can help soothe, too. “An apple cider vinegar or chamomile tea rinse works well,” she says, advising to leave it on for a few minutes before rinsing out. “You can also do an oil, like coconut, avocado or hemp seed, and leave it on for 10-30 minutes, then shampoo out.”