1.1 It all starts with a healthy gut.

Most people underestimate it and so did I.

I wasn't eating clean, I was having carby meals and sugar daily and completely overlooked the link between gut health and my scalp condition. You can't expect to be healing unless you take your gut health seriously.

Once I understood certain foods were triggering bad flares, I took my diet seriously and here is what I learned:

1.2 The foods I cut out

You don’t need to cut everything out all at once.

The most important thing is to listen to your body and figure our your own triggers.

For me, these were the foods I noticed were making things worse:

- Processed snacks & sugary cereals
- Refined sugar (it hides everywhere…)
- White bread & pasta (gluten)
- Dairy (I removed milk, but still tolerate yogurt)
- Fried foods
- Processed meats
- Coffee
- Energy drinks
- Anything “instant” (like packaged noodles)
- Spicy food

It wasn’t about being strict or perfect just about tuning in and seeing what made my symptoms flare up.

Becoming more aware of my own personal triggers was one of the biggest turning points in my healing journey.

Everything changed once I started listening to my body instead of fighting it.

1.3 What foods I added instead

Adding healing foods was just as important for me as cutting things out.

Once I removed some of the more obvious triggers, I started focusing on what could actually nourish and support my body from within.

That’s when things slowly started shifting.

You don’t have to eat perfectly just start noticing what makes you feel better.

I included more natural omega 3's which are great for reducing inflammation.

- Olive oil, avocado, sardines, fish and flaxseeds.

I also focused on eating more fiber to help restore my gut microbiome.

- seasonal veggies, berries and wholemeal rice and quinoa for carbs,

For protein, I made an effort to be careful where I sourced my meats from.

- Picked organic or grass fed meat from the butcher over cheap supermarket meat was worth it. (and also eating it moderately, 1-2 per week, not everyday) I eat eggs and yoghurt to get more protein as well.

- Higher quality, tastes better and doesn't have any disrupting chemicals or antibiotics.

As for the sweet snacks, we all have cravings, but I swapped out the sugar for :
- Raw honey & dates (which don't raise your glycemic index as much)

As for the drinks, I never drank much coffee but made sure to have more calming herbal teas (like chamomile or verbena) which are great for digestion too.

1.4 The supplements

I see supplements as a complement to a healthy balanced diet, they won't outweigh a poor diet but they can definitely help rebalance your gut.

Here are the 3 supplements I added to complement my diet :

1. Turmeric (Curcumin) with black pepper for anti - inflammation

2. Omega-3 Fatty Acids (Fish Oil or Algae Oil) to support my skin health

3. Probiotics (Gut Support) I did add probiotics to help rebalance my gut, especially after years of unhealthy eating.

I tried a few more herbal supplements that helped but they were a bit hard to find so if you're interested message me and I can share the in-depth version for you.

In saying that, there is no " miracle diet", it's about being more conscious of what you put in your body. Not being perfect.

And diet most definitely cannot solely heal a disease but it can put you on the right path to heal.

Just focus on real, whole foods that give your body nutrients and feed a healthy gut.

2.1 Reducing stress and bad habits

I’ve never been a smoker or much of a drinker, but while digging into all this, I kept coming across how both can really stress the body and add to inflammation even in small doses.

I'm not saying you can never drink or smoke but keep in mind it's most definitely not contributing positively to your condition, at least for me it wasn't.

Scalp conditions and inflammation are triggered by stress, and it can come in so many forms. So the more sources that cause stress you can cut out, the better.

2.2 The most underrated life hack

Believe it or not, what made the biggest difference for me though, was sleep.

I used to push through tiredness, stay up late, scroll in bed.. get 4h-5h hours of sleep and call it a day.

Now sleep is a very important part of my healing routine.

Slowing down, getting enough rest, giving my body time to reset.

Lack of sleep is a form of stress, you may not be mentally aware of it but your body is keeping score.

2.3 Cleaning Up Your Products

One of the biggest wake-up calls for me was realising how many products I was using that were actually making things worse. I went down the rabbit hole researching ingredients and what I found was wild.

A lot of shampoos, conditioners, and styling products (even the expensive ones) are full of harsh chemicals that can strip your scalp, disrupt your skin barrier, or trigger more inflammation.

I slowly replaced everything with cleaner, more minimal formulas, and felt a difference in my scalp (defintiely less dry).

Less is more. Know what’s in your products.

🧪 Ingredients I try to avoid:

• Sulfates (SLS, SLES) – can strip your scalp’s natural oils
• Parabens – suspected endocrine disruptors
• Fragrance / Parfum – often a mix of allergens
• Alcohols (like denatured alcohol) – very drying
• Formaldehyde-releasers (DMDM hydantoin, etc.) – found in some shampoos
• Coal tar, synthetic dyes, PEGs, phthalates – linked to irritation or hormone disruption
  
  I use the Yuka app or the EWG Skin Deep database to scan or search the products you already have. You’ll be surprised how much stuff sneaks in.

Small swaps go a long way.

2.4 The Do's & Don'ts

The little habits add up. Here’s what I learned (and wish I knew sooner)

DO'S

✔ Be gentle with your scalp - especially when it’s flared

✔ Use lukewarm water when washing your hair (too hot = more dryness)

✔ Wash your pillowcases and hats often (bacteria builds up fast)

✔ Use clean hands when applying any product

✔ Stick to soft, natural fabrics if your scalp is sensitive

DON’TS

✘ Don’t sleep with wet hair - it can trap moisture and irritate the scalp

✘ Don’t keep your scalp covered all day - give it time to breathe, skip the caps and beanies when you can

✘ Don’t scrub harshly when washing - it's tempting but this only makes inflammation worse

✘ Don’t over-wash - more isn’t better, it can strip your scalp of the oils needed to protect it

✘ Don’t ignore product buildup - even “clean” products can leave residue over time

✘ I don’t rely only on medicated shampoos or steroid creams - I experienced too many side effects over the years (eve started losing my hair)

3.1 The game changer

For someone who's tried every type of product available, and any DIY tips I could get my hands on. I never thought adding natural oil masks to my scalp care would help me heal.

Nimà oil proved me wrong, my sister convinced me to try leaving the oil she formulated overnight and I could not believe how much better my scalp felt the next day.

This was when we knew our formula worked. So here's what I do:

Step 01 - Apply oil

I apply the oil directly onto my scalp, focusing on irritated and itchy areas.

Avoid applying on wet hair.

Step 02 - Massage oil with fingertips

I massage the oil everywhere on my roots, I find brushes too harsh so hands do the job.

Step 03 - Let it rest for 2h or overnight for best results

This part is intuitive, if your scalp is feeling super irritated and dandruff is booming, an overnight mask is your best option.

At the beginning I would do an overnight oil mask 1 -2x per week depending on how bad it was.

Now, I use it as part of my routine but more to keep the symptoms at bay. So whenever I feel my dandruff creeping back, I let it sit for at least 2 hours.


Pro tip: If you sleep with it, place a towel on your pillow so you don’t end up with oil stains.

Step 04 - Wash it off

Rinse under lukewarm water (not too hot) with a gentle shampoo.

I stay away from medicated shampoos and prefer natural, chemical-free hair products.

No need to scrub harshly. I always wash my hair twice when following my routine to make sure all the oil is out.

Please remember: we’re all different. Just like with food or stress, it’s about listening to your body that’s how you’ll learn what works best for you.

Waking up after the shower, feeling healed and dandruff-free, is honestly one of the best feelings.