How to reduce hairfall in 1 month
How to
Reduce Hair Fall
In 1 Month
"Your hair is a reflection of your inner health"
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Hi, I'm Simrun Chopra
I'm a nutritionist, wellness coach, and founder of Nurrish. I know what it feels like to battle hair fall while juggling a busy life β no gym, a small baby, chronic back pain, PCOS, and postpartum depression.
I reversed my own hair fall not with expensive products, but with targeted nutrition. That's what Nurrish is built on: evidence-based deep health. And it works.
π¬ Chat With Us on WhatsAppWhat's Actually Happening
When Hair Falls Out?
Hair is made of a protein called keratin, produced in follicles in the outer layer of skin. The average adult scalp holds 100,000β150,000 hairs and naturally sheds up to 100 per day. Seeing a few hairs on your brush is completely normal β understanding when it becomes a problem is the first step.
At any given time, about 90% of your hair is actively growing. Each follicle moves through three distinct phases β and knowing these phases helps you understand why timing your nutrition matters so much.
The active growth phase. Your hair grows about 15cm per year during this window.
Lasts 2β8 yearsA brief transition β the follicle detaches from blood supply and shrinks.
Lasts 2β3 weeksThe resting and shedding phase. When disrupted by stress or deficiency, more hairs enter at once β causing visible loss.
Lasts 2β3 monthsThe Most Common Types of Hair Loss
Hair loss (alopecia) takes many forms. For women, the most frequent are:
Androgenic Alopecia
Female pattern hair loss β diffuse thinning across the scalp, widening parting, most visible at the crown. Genetic but manageable.
Telogen Effluvium
Temporary shedding triggered by nutritional shock, crash diets, illness, or stress. The most common β and the most fixable.
Alopecia Areata
Autoimmune β patchy loss. Can resolve on its own, but needs medical attention if spreading.
Traction Alopecia
From tight hairstyles, repeated heat styling, or chemical treatments. Preventable and often reversible when caught early.
This ebook focuses on Telogen Effluvium and nutritional thinning β the most common forms of hair fall in women and the ones that respond fastest to dietary and lifestyle changes. If you suspect a hormonal or medical cause, reach out to us for personalised guidance.
It's Never Just One Thing
Instagram will tell you it's your shampoo. The truth is: hair fall is almost always multi-factorial. One shampoo or one supplement cannot solve a problem with multiple roots.
Low Protein
Hair is 95% keratin β a protein. When intake is too low, your body deprioritises follicles in favour of vital organs.
Nutrient Deficiencies
Iron, Vitamin D, B12, Zinc, and Biotin are the most common culprits. Often undetected for years.
Hormonal Imbalances
PCOS, thyroid disorders, menopause, prolactin imbalance β all disrupt the hair growth cycle significantly.
Chronic Stress
Cortisol spikes push follicles prematurely into the shedding phase. The effect is delayed by 2β3 months β making it hard to trace.
Dehydration
Your scalp needs hydration for healthy circulation and nutrient delivery. Most people are chronically under-hydrated.
Medications
Certain medications for blood pressure, thyroid, anxiety, and contraceptives can trigger hair loss as a side effect.
Environment
Hard water, pollution, UV exposure, and excessive heat styling all accumulate over time to weaken the hair shaft.
Genetics
Family history is real β but it influences the rate and pattern of loss, not your ability to slow it down through nutrition.
Hair Products & Styling
Harsh chemicals, tight braids, heat tools without protection β each damages the shaft and follicle over time.
The Hair Pull Test β
Do This Today
Before starting the programme, establish your baseline. Redo the test at Day 14 and Day 30 to measure your actual progress.
How to Perform It
What Your Result Means
Also watch for: sudden increase in hair on your pillow or shower drain, visible scalp through hair, noticeably thinner ponytail. Underlying health conditions like thyroid disorders, PCOS, and hormonal shifts are key contributors β seek medical advice if suspected.
The 4-Week Road Map
Each week builds on the last. Consistency is the strategy β not perfection.
- Do the Hair Pull Test today and record your number
- Begin hitting 1g protein per kg body weight every day
- Start Omega-3 supplement (300β500 mg) with breakfast
- Drink 3 litres of water daily β add the Citrus Infused Water each morning
- Book your blood tests: Vitamin D, B12, Iron/Ferritin, Thyroid
- Start supplements based on your test results (with doctor's guidance)
- Add dark leafy greens β spinach or kale β at least 3Γ this week with lime
- Introduce Sim's Super Seed Mix every morning (1 tsp in 100ml water)
- Reduce packaged foods, deep-fried items, and alcohol
- Redo the Hair Pull Test on Day 14 β compare to Day 1
- Continue protein + Omega-3 + supplements without skipping
- Add zinc-rich foods daily: pumpkin seeds, sesame, whole grains, mushrooms
- Add a 10-minute daily stress-reduction practice (walk, breathe, stretch)
- Check sleep quality β poor sleep raises cortisol which accelerates shedding
- Keep the infused water ritual going every morning
- Redo the Hair Pull Test β compare to Day 1 and Day 14
- Review your supplement routine β are you consistent?
- Add collagen-supporting Vitamin C foods: citrus, capsicum, amla
- Audit your hair care routine β reduce heat, switch to wide-tooth comb on wet hair
- Book a consultation if you haven't seen improvement β we can help find the root cause
Step 1 β Protein:
The Building Block of Hair
Hair is made of 95% keratin β a protein. When your body doesn't get enough, it prioritises vital organs first. Hair follicles are deprioritised. Shedding accelerates. Protein isn't optional; it's foundational.
But it's more nuanced than just "eat more protein." There are three layers:
Quantity
Aim for 1g of protein per kg of body weight per day. Need to lose more than 10kg? Start at 0.8g/kg.
Quality
Not all proteins are equal. Vegetarian sources can miss essential amino acids. Combine them to complete the profile.
Absorption
Some foods (most nuts) have only 50β60% digestibility. Poor gut health reduces absorption further.
Best Vegetarian Sources β Highest Digestibility First
π‘ Pro tip: Add a cup of homemade curd with lunch and dinner. It's the single easiest way to increase daily protein without cooking anything extra.
β οΈ If you have high uric acid, high creatinine, kidney issues, or are on dialysis β protein quantities change significantly. Please consult your doctor.
Step 2 β Hydration:
Your Scalp's Lifeline
Dehydration affects scalp circulation, nutrient delivery to follicles, and overall hair texture. Most women are chronically under-hydrated and don't realise it.
Target 3 litres daily
Drink until your urine is pale yellow or clear. This is your hydration benchmark β not a fixed number for everyone.
Sim's Citrus Infused Hydration Water
Slices of lemon, orange, cucumber, and mint in a 1L jug overnight. Packed with Omega-3 supporting antioxidants. Drink across the day. Get the full recipe β
What doesn't count
Coffee, packaged juices, and alcohol are dehydrating β they don't count toward your 3L target. If you drink them, add extra water to compensate.
Step 3 β Test & Fix
Nutritional Deficiencies
Deficiencies are one of the most under-diagnosed causes of hair fall β and one of the most fixable. Get these blood tests done in Week 1:
| Test | Why It Matters for Hair | Action if Low |
|---|---|---|
| Vitamin D | Regulates the hair follicle cycle. Deficiency disrupts anagen (growth) phase. | Supplement + sun |
| Vitamin B12 | Essential for DNA synthesis in follicle cells. Low B12 = slow growth and thinning. Especially common in vegetarians. | Supplement daily |
| Iron / Serum Ferritin | Carries oxygen to follicles. Even borderline low ferritin causes significant shedding β often before anaemia shows. | Iron + Vitamin C |
| Thyroid (TSH, T3, T4) | Both hypo and hyperthyroidism directly disrupt the hair cycle. Top cause of diffuse hair loss in women. | Medical treatment |
| Zinc | Supports follicle repair and oil gland function. Low zinc = hair thinning, slow regrowth. | Food + supplement |
Always consult your doctor before supplementing β more is not always better, and some nutrients compete for absorption (e.g. iron and calcium). If your blood work looks "normal" but hair fall continues, reach out to us β we can help read beyond the numbers.
Step 4 β Omega-3:
Sim's Non-Negotiable
If there's one supplement that consistently delivers results for hair, it's Omega-3. It reduces scalp inflammation, improves the anagen phase, and benefits your heart, brain, and hormones simultaneously.
You need this especially if you don't eat fatty fish (salmon, sardines, mackerel) at least 3 times per week.
Take with or after breakfast for best absorption. Start at 300mg if not consulting personally.
Alpha-Linolenic Acid
Found in flaxseeds and walnuts. The body only partially converts it to the active forms below.
Eicosapentaenoic Acid
Directly reduces scalp inflammation and supports follicle cycling. Key for reducing shedding.
Docosahexaenoic Acid
Supports cell membrane integrity. Key for hair density, strength, and overall scalp health.
Vegetarian Option
Choose algae-based Omega-3 β it provides EPA and DHA directly, without the fish. Just as effective.
β οΈ Always buy from the brand's official website to avoid counterfeit supplements. Non-veg: look for krill oil or small-fish sourced, ideally burp-free. Veg: algae-based. Otherwise, a reputable pharmacy works fine.
Step 5 β Dietary Changes
This Month
Small, consistent dietary shifts compound powerfully over 30 days. These are the daily habits that accelerate your results:
1 cup cut salad at lunch & dinner
Fresh vegetables provide essential vitamins, fibre, and antioxidants. This one habit alone significantly improves nutrient diversity.
Dark leafy greens 3Γ per week
Spinach and kale are rich in iron, Vitamin A, folate, and calcium. Always pair with a squeeze of lime to triple iron absorption.
Zinc-rich foods daily
Pumpkin seeds, sesame seeds, whole grains, mushrooms, and spinach. A small handful of pumpkin seeds as a daily snack is enough.
Sim's Super Seed Mix β every morning
1 tsp ground seed powder blended in 100ml water, first thing in the morning. Provides Omega-3, antioxidants, and anti-inflammatory compounds that directly support scalp health. Get the recipe β
Vitamin A foods daily
Sweet potatoes, carrots, pumpkin, spinach, apricots, and liver. Absorbed better with a small amount of fat β add a drizzle of ghee or olive oil.
Reduce the saboteurs
Deep-fried foods cause inflammation that worsens scalp health. Packaged foods are high in additives that disrupt hormones. Smoking and alcohol deplete the nutrients your follicles need most.
What Our Clients Say
I have seen tremendous changes since I started the programme, especially from month two. Hairfall has drastically reduced and hair quality has improved a lot. I feel like I'm nourishing the body with all the right ingredients so it's able to do its job properly.
β Nurrish Client, Programme Month 1.5
β Visible shedding reduction in 6 weeks"I'm really grateful for my nutritionists who have my back all the time and believe that I can do this more than me."
π¬ I Want Results Like ThisYour 5 Steps β Starting Today
Everything you need to start is already in this ebook. No expensive treatments. No gimmicks. Just consistent nutrition.
Protein
1g per kg body weight, every day. Add homemade curd to each meal. Focus on high-digestibility sources.
Hydration
3 litres daily. Start with Sim's Citrus Infused Water every morning before anything else.
Test & Supplement
Get Vitamin D, B12, Iron/Ferritin, and Thyroid tested this week. Supplement based on results with your doctor's guidance.
Omega-3
300β500 mg EPA+DHA daily. Take with breakfast. Choose krill/small fish or algae-based if vegetarian.
Diet Changes
Daily: salad with lunch and dinner, Sim's Super Seed Mix, zinc-rich foods. 3Γ weekly: dark leafy greens. Cut deep-fried, packaged foods and alcohol.
π After 1 Month β Redo the Hair Pull Test
β
Hair fall at normal levels? Fantastic β keep your new habits going.
π Reduced but not normal? You're on the right track. Stay consistent for another month.
β οΈ No change? Your hair loss may be driven by deeper hormonal or medical causes. Book a consultation with us β we'll find the root cause.
Want to Go Deeper?
We've Got a Programme for You.
If nutrition alone hasn't solved your hair fall β or if you want a personalised, fully supported plan β Nurrish has a dedicated Hair Revival Programme built around your specific deficiencies, hormones, and lifestyle.
Hair Revival Programme
A root-cause focused nutrition programme for hair fall, thinning, and scalp health. Includes 1:1 nutritionist check-ins, weekly plan updates, and supplement guidance. Learn more β
Private Diet Coaching
Sim is your personal nutritionist. Premium personalised plans covering weight, hormones, hair, skin, gut, and more. View programmes β
PCOS Management
Dedicated programme for PCOS β addresses the hormonal root causes that drive both weight gain and hair loss simultaneously.
REBOOT β 100 Days
The ultimate weight loss and body transformation bundle. 100 days, structured in phases, with full nutritionist support throughout.
"Your hair is a reflection of your inner health."
Start with nourishment. The results will follow.
Disclaimer: The information in this ebook is for general informational purposes only and does not constitute medical advice. Every individual is unique β always consult a qualified healthcare professional before making decisions based on this content. Results may vary. Programs are not refundable and not transferrable. Prices exclusive of taxes. Β© Nurrish by Simrun Chopra. All rights reserved.
