As the air begins to turn crisp with the changing season, I can’t help but notice the familiar struggles with my hair. My once smooth locks are now plagued with dryness, frizz and a general lack of shine. With every tug of a brush, my frustration grows. Like many, I’ve tried various products and routines, but a tried-and-true hair routine often feels elusive. After all, the same routine won’t work for everyone because there are so many factors—environment, hair type, and even diet.

But here’s what I’ve learned: starting with the basics and experimenting with home remedies can make all the difference. Here’s a deep dive into what can bring your hair back to life, from nourishing shampoos to the unexpected benefits of beer.

If you’re feeling the same seasonal struggle, the first step in creating a hair routine that works for you is choosing the right shampoo and conditioner. Every hair type—whether straight, wavy, curly, or coiled—has unique needs, and finding products that suit yours can set the foundation for healthy hair. Hydrating shampoos are ideal for dry or frizzy hair, while volumizing formulas can help thin hair appear thicker. It’s all about what your hair needs to thrive. Once you’ve got the basics down, consider layering in other remedies to get that extra bit of shine and manageability.

Beer Rinse: Unconventional Yet Popular Choice?

Beer as a hair treatment? It may sound unusual, but beer has been used as a rinse for years due to its potential conditioning effects. Though clinical evidence on its hair benefits is limited, beer contains several nutrients including calcium, protein, selenium, and vitamins D and E which are beneficial for overall health. According to Dr. Ryan Welter, founder and CEO of Regeneris Medspa & Cosmetic Surgery and the New England Center for Hair Restoration, based in Massachusetts, told Fox News Digital, "Beer doesn’t directly stimulate hair growth, but when applied as a rinse, it may provide a conditioning effect by binding to the protein structure of the hair strands, giving them a temporary boost in smoothness and shine."

How to Add Beer to Your Hair Routine

Frequency

If you want to give beer a try, you can incorporate it into your hair-washing routine. It’s best to do so in moderation, perhaps once a week as overuse could lead to dryness due to its alcohol content.

Application

After shampooing, pour a cup of flat, room-temperature beer through your hair. Let it sit for about five minutes to allow the beer’s proteins to bind with your hair.

Rinse

Finish with a quick rinse to remove excess beer without washing away the conditioning effect.

While the idea of beer as a hair rinse might seem quirky, many people swear by its ability to bring out natural shine and tame frizz- though it’s best suited for occasional use.

DIY Remedies for Healthy Hair

While store-bought products offer excellent support, at-home remedies have proven benefits that are worth exploring. Many people incorporate natural ingredients to nourish their hair- think coconut oil for moisture, avocado for shine and even aloe vera for scalp health. One remedy I recently encountered was surprising but intriguing: beer.

For those not quite sold on beer, several other natural ingredients can work wonders. Essential oils like rosemary, lavender, and peppermint are popular choices. According to Dr. Brooke Jeffy, a board-certified dermatologist from Scottsdale, Arizona, previously told Fox News Digital, these oils are believed to help promote hair growth by stimulating the scalp and improving circulation.

For an alcohol-free alternative to beer try an apple cider vinegar rinse. Mixing one part apple cider vinegar with three parts water and using it as a rinse can remove buildup on the scalp, leaving your hair shiny and fresh. This mixture’s acidity helps balance the scalp’s pH and prevents excessive oil production, perfect for those struggling with greasy roots.

How Often to Wash and Oil your Hair?

Finding the right balance in your wash routine is essential. Washing too frequently can strip the hair of natural oils, leading to dryness, while infrequent washing can result in oil buildup. According to Dr. Welter, it’s essential to monitor your scalp’s health—if it’s too oily, you might experience greasiness or even acne on the scalp, while an overly dry scalp can cause flakiness and dandruff. Adjust your washing schedule based on how your scalp feels, whether it’s once a week or every few days.

Are there Any Downsides of Using Beer for Haircare?

While beer has its benefits, it’s crucial to remember the potential drawbacks. The alcohol content in beer can dry out hair, leading to increased frizz. Additionally, too much protein from beer or other protein-rich treatments can make hair feel gritty or stiff, so it’s essential to use these remedies sparingly. Dr. Welter advises monitoring your hair’s texture and moisture levels to avoid a counterproductive effect.

Every hair type is unique, and what works wonders for one person may not suit another. A little trial and error is often part of the process. Start with a solid foundation by choosing the right shampoo and conditioner, then gradually add in one or two at-home treatments, like beer or essential oils, to see how they work for you. Adjust your wash schedule according to your scalp’s needs, and give your hair the chance to find its natural balance.

Long winters and lack of sunlight has renewed attention on vitamin D deficiency, a condition closely linked to bone health and overall well-being. Health data show that the problem is far more widespread than many realize, with potential consequences that range from brittle bones to mood changes.

Vitamin D and Its Role in the Body

Vitamin D plays a crucial role in helping the body absorb calcium, an essential mineral for strong bones and teeth. Without enough vitamin D, calcium absorption drops, weakening bone structure over time. This increases the risk of fractures, particularly among older adults.

Beyond bone metabolism, vitamin D also supports muscle function and contributes to a healthy immune response. Researchers have also explored its influence on mental well-being, as vitamin D receptors are present in several areas of the brain.

Deficiency Affects a Large Section of Adults

According to figures from the Robert Koch Institute, around 30 percent of adults in Germany have insufficient vitamin D levels. This is striking, given that the vitamin is produced by the body when skin is exposed to sunlight.

Experts point to modern lifestyles as a key reason. Many people spend most of their day indoors, often working in offices with little exposure to natural light. Seasonal factors also play a role, as sunlight is weaker and less frequent during autumn and winter months. In such conditions, relying on sunlight alone is often not enough to maintain healthy vitamin D levels.

Can Diet Help Fill the Gap?

Food can support vitamin D intake, although it usually provides smaller amounts compared to sunlight. Fatty fish are among the best dietary sources. Salmon, herring, eel, tuna, and pike perch contain relatively high levels of the vitamin and are often recommended for people at risk of deficiency.

Other animal-based options include eggs, liver, beef, and butter. For those who avoid animal products, plant-based sources can contribute modest amounts. Mushrooms, spinach, kale, broccoli, and Brussels sprouts are commonly mentioned. Some fruits such as avocados, kiwis, oranges, bananas, and figs are also included in vitamin D-friendly diets, though their contribution is limited.

Read: Vitamin D Supplements Under Scrutiny As It Fails Safety Test

Because many of these foods are eaten infrequently, especially fish, diet alone often fails to correct a deficiency.

Symptoms Linked to Low Vitamin D Levels

Vitamin D deficiency can show up in different ways. Many people report persistent fatigue, low mood, or depressive symptoms. While studies support a connection, researchers note that the exact biological pathways are still being studied.

Physical signs are often related to bone health. Weakened bones can increase the risk of fractures and cause general bone pain. Digestive issues and reduced tolerance to certain foods have also been reported in some cases. A deficiency is usually confirmed through a blood test ordered by a doctor.

When Too Much Becomes Harmful

While deficiency is common, excessive vitamin D intake can also pose risks. Health experts stress that overdoses do not occur through sunlight or normal diets, but through high-dose supplements taken over time.

Too much vitamin D can raise calcium levels in the blood, a condition known as hypercalcemia. This may lead to kidney damage, heart rhythm problems, and calcification of blood vessels. Individual risk varies depending on factors such as body weight, metabolism, and alcohol consumption, making medical guidance essential before supplement use.

On World Cancer Day 2026, we at Health and Me is focussing on the most common cancer among women in India. Breast Cancer, which accounts for over 216,000 new cases every year, as per the 2022 data. This means, 28.2 per cent of female cancers are attributed to breast cancer. What is more tragic is that one woman is diagnosed with breast cancer every four minutes, and one dies every eight minutes in the country.

While, we all know that finding a lump is the red flag, there are other signs that women often miss that delays their detection. Health experts are increasingly warning that this narrow understanding may be delaying early diagnosis for many patients. New medical insights suggest that several lesser-known changes in breast tissue, skin and nipple appearance may signal cancer but often go unnoticed or get dismissed as harmless hormonal changes.

Read: More Than A Diagnosis: Cancer Survivors Share The Small Wins That Helped Them Heal

Breast Cancer Is Not Just A Lump

Data from a consumer survey commissioned by The Ohio State University Comprehensive Cancer Center shows that 93 percent of adults identify a lump as a symptom of breast cancer. But fewer than half are aware of several other warning signs that could appear much earlier.

Experts warn that this knowledge gap can be risky because not all breast cancers form lumps that are easily felt. Breast medical oncologist Ashley Pariser explains that screening mammography remains the most effective tool for detecting breast cancer at its earliest and most treatable stages. She adds that being familiar with the normal look and feel of one’s breast tissue helps people detect subtle changes faster and seek timely medical care.

Pariser notes that many breast changes can occur due to aging or childbirth. Still, she stresses that breast cancer can present in multiple ways, making it important for individuals to report unusual symptoms without delay.

Signs That Should Not Be Ignored

According to Dr Kanchan Kaur, Oncoplastic Breast Surgery Specialist, structural changes in the breast are among the most overlooked early warning signs. She highlights that while lumps are common indicators, deformations in breast shape such as flattening, indentation or dimpling should not be ignored.

Read: AI Detects More Breast Cancer Cases in Landmark Swedish Study

Dr Kaur also points out that an unusual increase or decrease in breast size, particularly when it affects only one breast, and sudden changes in breast symmetry may signal an underlying issue. She advises that these signs warrant clinical evaluation even if they appear painless or gradual.

Another concerning sign is skin texture change. She explains that a reddish, pitted texture resembling the surface of an orange or a marble-like area under the skin can indicate deeper tissue abnormalities. Any area of the breast that looks or feels noticeably different from surrounding tissue should be assessed by a doctor.

Nipple Changes Can Be Early Red Flags

Both research findings and clinical observations highlight nipple changes as key indicators that are often missed. Survey results from Ohio State University show that only about one-third of respondents recognized nipple inversion or retraction as a symptom of breast cancer.

Dr Kaur notes that nipples can provide early clues about breast disease. Symptoms such as newly inverted nipples, dimpling around the nipple, scaly red rashes, burning or itching, and ulceration should prompt medical attention.

Read: Oncologists Warns Of The Cancer Rising Among Women in India

Clear or bloody nipple discharge that is unrelated to pregnancy or breastfeeding is another warning sign. While discharge can occur due to benign causes, experts recommend prompt evaluation to rule out cancer.

Specialists at Moffitt Cancer Center caution that symptoms such as breast tenderness, swelling or changes in fullness are often mistaken for routine hormonal fluctuations. Because these symptoms frequently overlap with premenstrual changes, many women delay consulting a specialist.

Experts from the center advise that persistent breast pain, swelling or unusual fullness that does not resolve within a few days should be medically evaluated. They emphasize that sudden nipple inversion, discharge or skin texture changes require immediate attention.

Cancer trends in India are changing rapidly, driven by lifestyle patterns, environmental exposure, infections, and limited access to early healthcare in some regions. According to Dr Puneet Gupta, Chairman of Oncology Services at Asian Hospital, understanding early warning signs and adopting preventive habits can significantly improve survival outcomes.

“Cancer patterns in India are the results of multiple factors ranging from lifestyle, environmental exposure, infections and access to timely care,” Dr Gupta explained, adding that early symptoms can appear months or even years before the disease reaches advanced stages.

Breast Cancer: The Most Common Cancer In Women

Dr Gupta noted that breast cancer is frequently seen in women, especially after the age of 40. He highlighted that the disease often develops silently and without pain.

He explained that warning signs may include lumps in the breast or under the arm, changes in breast shape, skin dimpling, inward turning of the nipple, or unusual discharge. “Do not ignore these changes,” he cautioned. Regular self-examination, along with timely imaging tests such as mammography, ultrasound, or MRI, can help detect breast cancer early.

Cervical Cancer: Strongly Linked To HPV Infection

Cervical cancer mainly affects women between 30 and 60 years. Dr Gupta emphasised that HPV infection remains the leading risk factor. Early symptoms can include abnormal vaginal bleeding, bleeding after intercourse, or persistent pelvic pain, although early stages often remain symptom-free.

He stressed that routine Pap smear screening and HPV vaccination play a crucial role in prevention and early diagnosis.

Lung Cancer: Rising Risk Beyond Smoking

While lung cancer remains more common in men, Dr Gupta pointed out that cases among women are rising as well. Smoking is the primary cause, but exposure to fine particulate air pollution (PM2.5) also contributes to the risk.

He warned that persistent cough, chest pain, breathing difficulty, unexplained weight loss, or coughing blood require immediate medical evaluation, particularly in people with a history of tobacco use.

Oral Cancer: A Major Concern In India

Oral cancer remains widespread due to tobacco, gutka, areca nut consumption, and HPV infection. Dr Gupta explained that long-lasting mouth ulcers, red or white patches inside the mouth, jaw stiffness, or swallowing difficulty are early red flags. Regular dental and oral examinations can help detect early cancerous changes.

Colorectal Cancer: Lifestyle-Linked Risks

According to Dr Gupta, colorectal cancer is increasingly being diagnosed in adults around 40 years of age. Sedentary lifestyles, low-fiber diets, and excessive red meat intake are major contributing factors.

He said symptoms such as blood in stool, persistent bowel habit changes, abdominal pain, or unexplained anaemia should not be overlooked. Early screening and genetic testing in high-risk individuals can significantly improve outcomes.

Stomach Cancer: Often Shows Subtle Symptoms

Dr Gupta explained that stomach cancer may initially present as indigestion, early fullness, nausea, or unexplained weight loss. It is often associated with long-term Helicobacter pylori infection, smoking, and salt-heavy diets. Persistent digestive discomfort warrants medical attention.

Prostate Cancer: Common But Often Slow Growing

Prostate cancer typically affects men above 50 and usually progresses gradually. Dr Gupta noted that difficulty urinating and frequent nighttime urination are common early symptoms. Regular check-ups help detect the disease before complications arise.

Esophageal Cancer: Linked To Lifestyle And Nutrition

Tobacco use, alcohol consumption, poor nutrition, and iron deficiency increase the risk of esophageal cancer. Dr Gupta advised that swallowing difficulty, chest discomfort, or unexplained weight loss should prompt evaluation through tests like endoscopy or barium swallow.

Ovarian Cancer: Often Missed Due To Vague Symptoms

Dr Gupta explained that ovarian cancer frequently goes undetected due to non-specific symptoms such as bloating, abdominal discomfort, or early satiety. Women with persistent symptoms, particularly those with a family history of breast or ovarian cancer, should seek medical evaluation.

Liver Cancer: Screening Is Crucial For High-Risk Groups

Liver cancer often develops in individuals with chronic liver disease. Symptoms such as jaundice, abdominal swelling, or persistent pain usually appear late. Dr Gupta stressed that hepatitis vaccination and screening among high-risk groups are vital for prevention.

Lifestyle Changes And Screening Can Reduce Risk

Dr Gupta emphasized that although cancer cannot be completely prevented, a significant proportion of cases are linked to modifiable risk factors. Avoiding tobacco, maintaining a healthy weight, consuming balanced nutrition, managing stress, and staying physically active can lower risk.

He added that vaccinations against HPV and hepatitis further reduce cancer risk, while regular screening helps detect cancers at pre-cancer or early stages. “Education, prevention and early detection make the difference between late-stage disease and long-term survival,” Dr Gupta concluded.