Is your hair falling out like crazy? Do you wake up with strands on your pillow? If so, you’re not alone. More than 50 percent of women are struggling with hair loss. About 80 percent of men experience this issue by age 80. From stress to poor nutrition, hair loss can be caused by numerous different factors. Some people are more prone than others because of their genetics. This condition affects over 35 million men and 21 million women in the U.S alone.

The good news is that you can stop hair loss naturally. Follow these steps to stimulate hair growth:

Step 1: Eat More Protein

Protein is an essential component of your hair, skin, and nails. Along with iron, it strengthens hair follicles and promotes hair growth. A low protein diet can lead to hair loss, brittle nails, and dull skin. To stop hair loss, increase your protein intake. Eat lean red meat, eggs, low fat dairy, dark green vegetables, and fish. Beans and whole grains contain protein too, but in smaller amounts.

Step 2: Load Up on Iron

Studies show that iron deficiency is often the culprit behind hair loss. Researchers have found that most people struggling with this condition have too little iron in their bloodstream. A diet rich in iron can stop alopecia and regrow lost hair. To get more iron into your diet, take supplements and consume oysters, sweet potatoes, lentils, leafy greens, and lean meat.

Step 3: Change Your Eating Habits

Bad eating habits may cause hair loss and affect overall health. Certain foods, especially those high in protein, magnesium, and B-complex vitamins, can make your hair grow faster and keep it from falling. Make sure your diet provides essential fatty acids, folic acid, vitamin B12, and biotin. Cut back on processed foods and fill your plate with salmon, tuna, almonds, poultry, bananas, spinach, and kale. Eggs are packed with protein and B vitamins, so add them on your menu.

Step 4: Use Essential Oils

Argan oil, sesame oil, almond oil, and other essential oils nourish your scalp and accelerate hair growth. Some also increase circulation in the scalp, which helps stop hair loss. Simply add a few drops in the palms of your hands, massage your scalp, and rinse off 10-15 minutes later. You can also mix essential oils with shampoos or conditioners, and then wash your hair.