Top Tips for Maintaining Thick Hair and Regrowing Thinning Locks

Thinning hair can feel frustrating, but there are proven strategies—both holistic and scientifically supported—that can help maintain thickness and even promote regrowth. Here’s a deep dive into the best practices and treatments to consider.

And I know what you all are thinking: you've seen my hair. Based on my survey of the evidence, my clinical practice, in some personal experience with some of the more anecdotal success stories from people trying health hacks on social media, here are the things I wish I knew earlier.

1️⃣ Scalp Care: The Foundation of Healthy Hair

• Occipital Release & Scalp Massage: as an osteopath, I think that this is one of the most underrated drivers of hair loss and the most unappreciated form of treatment. If the muscles in the back of the neck get tight and the scalp gets restricted, this limits blood flow--and as you will see a lot of of these treatments below are targeted toward restoring adequate blood flow. Regularly massaging the scalp, including occipital release (targeting the back of the head), improves blood circulation to hair follicles. You can buy these silicone double lacrosse ball device for $15-$20 on Amazon to be used for occipital release. Better blood flow delivers more nutrients and oxygen, encouraging growth.

• Manual Techniques: Use your fingertips or a scalp massager for at least 5-10 minutes a day to stimulate the scalp. This is similar to the old wives tale about women brushing their hair 50 times in each direction before bed. Some still think that this is bad advice, but it may be reasonable to stimulate the scalp.

2️⃣ Topical Treatments for Hair Regrowth

• Rogaine (Minoxidil) Foam: Clinically proven to stimulate hair follicles and promote growth. Apply consistently as directed—usually once or twice daily. This is the same for men and women.

• Topical Castor Oil: Rich in ricinoleic acid and omega-6 fatty acids, castor oil can improve scalp hydration and may help with hair density when massaged into the scalp.

• Topical Caffeine: Caffeine-infused serums or shampoos may help block DHT (a hormone linked to hair thinning) and stimulate hair follicles.

• Topical Rosemary Oil: Research suggests rosemary oil can promote hair growth by improving circulation and reducing inflammation. Mix a few drops with a carrier oil and apply to the scalp.

3️⃣ Microneedling for Scalp Health

• Microneedling/Rollers: For those of you that have tried topical treatments before and suggested they are not very effective, I think that this could be the missing link that a lot of people are not using. Using a dermaroller (0.5mm-1.5mm needles) on the scalp may enhance absorption of topical treatments and stimulate collagen production, which can strengthen hair follicles. Ensure you sterilize tools before and after use.

4️⃣ Nutritional Support

• Key Vitamins & Minerals: Nutrients like biotin, zinc, vitamin D, and iron are essential for hair growth. Consider a high-quality multivitamin or targeted hair-support supplement.

• Protein-Rich Foods: Hair is primarily made of protein (keratin), so a diet rich in lean meats, fish, eggs, legumes, and nuts can provide building blocks for healthy hair.

  
  

5️⃣ Best Shampoos and Frequency

• Shampoos: Opt for gentle, sulfate-free shampoos formulated to support hair growth, such as those containing biotin, caffeine, or ketoconazole. Avoid shampoos with harsh chemicals or heavy silicones.

• Washing Frequency: Shampoo 2-3 times a week to maintain scalp cleanliness without stripping natural oils. Overwashing can cause dryness and irritation, while underwashing can lead to buildup that clogs hair follicles.

6️⃣ Lifestyle Tweaks

• Stress Management: In a way, let's come back to upper neck, muscle tightness, and scalp restriction. Chronic stress can trigger hair thinning. Techniques like mindfulness, yoga, or breathwork help reduce stress hormones that affect hair growth.

• Limit Heat Styling & Harsh Treatments: Excessive heat, bleaching, or tight hairstyles can damage hair shafts and contribute to breakage. Ladies, no tight ponytail for now. Gentlemen, go ahead and take it down to a buzz cut (that will limit tension, and you will not have to style it with any product.) Opt for low-heat styling and gentle, nourishing products.

  
  

🔍 Pro Tips

✅ Be consistent—most treatments require several months to show visible results.

✅ Combine topical treatments with scalp massage for enhanced absorption.

✅ Consult your doctor or dermatologist if hair thinning is sudden or severe.

With a thoughtful combination of scalp care, topical treatments, proper nutrition, and stress management, you can support thicker, healthier hair and potentially even regrow thinning areas.