- 21st November 2025
Every winter in Delhi–NCR, I see the same complaint again and again: “Doctor, my hair fall has suddenly increased,” “I see more hair on the pillow and bathroom floor,” or “My ponytail looks thinner than it did before Diwali.” Most people immediately blame shampoo, oil, or water. Very few realise that winter itself, plus the way we live in Delhi during these months, is a major trigger for hair fall.
There are three big players in this story: vitamin D deficiency, air pollution, and cold stress. Along with them come some invisible partners – poor blood flow to the scalp, oxidative stress from smog, hot showers, tight winter caps, crash dieting after festivals, and disturbed sleep. All of these together can push more hairs from the growing phase (anagen) into the shedding phase (telogen), leading to a pattern called telogen effluvium – sudden, diffuse hair fall.
A) First, What Is Normal Hair Fall – And What Is Not?
Before blaming winter, it is important to understand what is actually normal. Human hair does not grow in a straight line; it follows a cycle:
- Anagen (growth phase): Hair is actively growing. This phase can last several years.
- Catagen (transition phase): Short in-between stage where growth slows and the follicle shrinks.
- Telogen (resting/shedding phase): Hair is released and falls out, making space for new growth.
On any given day, it is considered normal to lose around 50–100 hairs as part of this cycle. During certain seasons, including early winter and post-monsoon, some people may notice a temporary increase. This is still within a physiological range if:
- The hair fall is diffuse (from all over the scalp, not just one patch).
- There are no clearly visible bald patches forming suddenly.
- The shedding improves within 2–3 months once triggers are corrected.
But winter in Delhi often does something more than this “normal seasonal shedding”. It adds systemic stress – nutritional, environmental, and thermal – that can push a larger percentage of hairs into the telogen phase. The result: heavy hair fall in bunches, visible thinning of the ponytail, and increased hair on comb, pillow, and bathroom floor.
B) How Delhi Winter Attacks Your Hair: Big Picture View
To understand why hair fall spikes in Delhi–NCR winters, let’s look at the main factors side by side.
Delhi Winter Hair Fall – Key Triggers At a Glance
Now let us unpack the three core issues – vitamin D, pollution, and cold stress – one by one.
C) Vitamin D: When Low Sunlight Turns Your Scalp into a Weak Soil
Vitamin D is often called the “sunshine vitamin,” but for hair it is more like the quality of the soil in which your follicles are rooted. Adequate vitamin D levels support:
- Normal hair cycle (smooth transition between growth and rest phases).
- Proper functioning of hair follicle stem cells.
- Immune balance around the hair root (less inflammatory hair loss).
In Delhi–NCR winters, three things happen together:
- Shorter days and weaker sunlight: The angle of the sun changes; UVB exposure drops.
- Smog blocks sunlight: Dense pollution acts like a filter, reducing vitamin D–producing UV rays.
- People avoid going out: Because of cold and poor AQI, outdoor time reduces sharply.
As a result, many adults enter winter with already borderline vitamin D levels and then drop further. This deficiency does not cause overnight baldness, but it can significantly increase hair shedding over weeks to months, especially when combined with other stresses like illness, crash dieting, or strong medications.
Clinically, I see a clear pattern: people with low vitamin D plus ferritin (iron stores) often report increased hair fall in winter, even if their thyroid is normal. When we correct their overall nutrition and lifestyle (and when needed, supplement under guidance), the hair cycle stabilises over time.
D) Pollution and Smog: How Delhi’s Air Damages Hair and Scalp
Delhi’s winter air is not just cold; it is heavy with fine particles (PM2.5, PM10), industrial pollutants, vehicular emissions, and smoke from various sources. These tiny particles are small enough to settle on your scalp and hair shaft. Over time, they cause:
- Oxidative stress: Pollutants generate free radicals that damage the hair cuticle and the scalp surface.
- Scalp irritation and inflammation: This can show up as itching, redness, or dandruff-like flaking.
- Weaker hair shafts: Hair becomes dull, rough, and more prone to breakage when combing or washing.
- Clogged follicles: Oil, sweat, and particulate matter mix with styling products to block pores, affecting follicle health.
Many people think “dandruff increased in winter” and immediately start using anti-dandruff shampoos aggressively. In reality, a large part of what they see is a combination of dry scalp + pollution-induced irritation + sometimes true dandruff (seborrheic dermatitis). If they also scratch or use very harsh products, the hair roots suffer further trauma, again pushing more hair into shedding.
Office-goers who travel by bike or open vehicles, and those who walk near main roads, are particularly exposed. Even if you cover your hair with a scarf or cap, scalp sweat and trapped pollutants can still irritate the roots if the scalp is not cleaned gently and regularly.
E) Cold Stress: What Low Temperatures Do to Scalp Blood Flow
When the body is exposed to cold, it naturally tries to conserve heat for vital organs. One way it does this is through vasoconstriction – blood vessels in the skin and extremities narrow down. This is why your hands and feet feel colder in winter.
The scalp is also skin. Persistent cold exposure can mean:
- Relatively reduced blood flow to hair follicles.
- Slower delivery of oxygen and nutrients to the hair root.
- Greater sensitivity to any existing nutritional or hormonal deficiencies.
On top of this, some of our coping mechanisms worsen the problem:
- Very hot showers: They feel relaxing but damage the hair cuticle, strip natural oils, and make hair more breakable.
- Tight caps or helmets: Constant pressure plus sweat can irritate the scalp and slightly restrict local circulation.
- Blow-drying at high heat: Rapid drying with hot air further dehydrates already stressed hair strands.
This combination creates a “cold stress cocktail”: less scalp circulation, more mechanical pressure, and more thermal damage – all acting on hair that is already experiencing vitamin D deficiency and pollution load.
F) Winter Lifestyle in Delhi: How Food, Water, and Sleep Add to Hair Fall
Winter is also the season of festivals, weddings, late nights, heavy food, and low water intake. For hair, this becomes another silent attack. Typical patterns I see in Delhi–NCR adults include:
- More sweets and refined carbs (gajjak, rewri, halwa, bakery items) – increasing inflammation and blood sugar spikes.
- Less fresh fruits and raw salads – reducing vitamin C, antioxidants, and micronutrients vital for hair.
- Low water intake – many people drink barely 1–1.5 litres a day in winter.
- Disturbed sleep due to late-night work, screens, or social events.
- Crash dieting after festivals – sudden calorie cuts without proper protein and micronutrients.
Hair is not essential for survival, so in periods of stress, illness, or nutritional compromise, the body will always prioritise vital organs over hair. That is why hair fall is often one of the earliest visible signs that your internal lifestyle is not in harmony.
G) When Should You Investigate Hair Fall? Basic Tests for Delhi Winters
Not every episode of winter hair fall needs an immediate panel of tests. However, if your hair fall is heavy, persistent beyond 2–3 months, or associated with fatigue, weight change, mood changes, or menstrual issues, then blood tests can give useful answers. As a general physician, I usually look at hair fall as a full-body signal, not just a cosmetic concern.
Some situations where I strongly consider testing:
- Hair fall has been significant for more than 8–12 weeks.
- You also feel tired, low on energy, or sleepy most of the day.
- You notice brittle nails or very dry skin along with hair fall.
- There is a family history of thyroid disorders or autoimmune issues.
- Women have irregular periods, facial hair, or sudden weight gain.
- You recently had fever, infection, surgery, crash dieting, or severe stress.
In such cases, the following tests are commonly considered (under medical guidance):
Useful Baseline Tests for Unexplained Hair Fall
You do not have to “chase aggressive treatments” just because you have hair fall in winter. The idea is to identify whether there is a correctable deficiency or thyroid/metabolic issue in the background, and then combine medical treatment (if needed) with structured lifestyle changes.
H) Daily Scalp Care in Smog Season: Clean, Calm, and Gentle
Because of pollution and cold, many Delhi residents swing between two extremes: either washing hair very rarely (“it will get more dry”) or scrubbing it too frequently with harsh shampoos. For winter hair fall, the scalp needs to be clean but not stripped, protected but not suffocated.
1) How Often Should You Wash Your Hair in Delhi Winter?
- For most adults with normal scalp, 2–3 times a week is adequate.
- If you travel daily in heavy pollution or sweat a lot, you may need alternate-day gentle washing.
- If you have very dry, curly hair, you may wash less often but still need regular scalp cleansing.
2) Ideal Water Temperature
- Use lukewarm water, not very hot.
- Extremely hot water feels good in winter but damages cuticle and dries the scalp.
3) Shampoo and Conditioner Basics
- Choose a mild, sulphate-balanced shampoo suitable for frequent use.
- Focus shampoo on the scalp, not the entire length of hair.
- Use conditioner mainly on the mid-length and ends, not on the scalp.
- Avoid very heavy, sticky oils or products that trap dust and smog particles.
4) Drying and Combing Habits
- Gently pat dry with a soft towel; do not aggressively rub wet hair.
- Use a wide-tooth comb and start detangling from the ends, moving upward.
- Avoid tying hair very tight when wet; the root is more vulnerable then.
- Limit high-heat blow-drying; prefer cool or medium setting if needed.
Remember, the goal of scalp care in smog season is to reduce the load of pollutants, sweat, and product residue without adding extra irritation or trauma. Consistency is far more important than using many “special” products at once.
I) Winter Nutrition for Stronger Hair: Indian Plate Approach
No shampoo can fully compensate for a plate that is low in protein, iron, vitamin D, vitamin B12, and healthy fats. In Delhi–NCR, I commonly see patients whose diet is high in refined carbs, sweets, and tea, but low in protein and micronutrients. Winter amplifies these gaps.
Here is a practical way to think about food for hair: instead of chasing “superfoods,” build a balanced Indian thali that quietly covers your key nutrients most days of the week.
Key Nutrients for Hair and Easy Everyday Sources
You do not need to eat perfectly every day. The goal is that across the week, your breakfast, lunch, and dinner regularly include:
- At least one solid protein source in each main meal (dal, curd, paneer, egg, fish, sprouts etc.).
- Green leafy vegetables 3–4 times a week.
- Nuts or seeds (almonds, walnuts, flax, chia) most days in measured portions.
- Seasonal fruits for vitamin C and antioxidants.
- Whole grains instead of only refined flour and white rice.
Many Delhi adults with hair fall eat far less protein than they think. If your plate is mostly roti, rice, and potato-based sabzi, hair is often the first place where the deficiency appears over time.
J) Hydration, Stress, and Sleep: The Silent Hair Breakers in Winter
Hair health is not just vitamins and shampoos. In Delhi winters, three often ignored factors quietly damage hair: low water intake, chronic stress, and poor sleep.
1) Hydration
Most adults in winter drink water only when they feel thirsty. But thirst is a delayed signal, and indoor heated environments increase fluid loss through breathing and skin.
- Aim for roughly 1.8–2.2 litres per day for most adults, unless restricted for medical reasons.
- Use warm or room-temperature water if plain cold water is unappealing.
- Spread intake through the day; do not drink all at once.
2) Stress
Work pressure, financial worries, health anxiety, and sleep deprivation can all trigger or worsen telogen effluvium. In many patients, the hair fall they see today is actually linked to stress from 2–3 months ago.
- Set a fixed “no-screen” cut-off time at night.
- Use simple relaxation like deep breathing, light stretching, or short walks indoors.
- Do not constantly pull and check hair in the mirror; this increases anxiety and physical trauma to hair.
3) Sleep
Hair follicles respond to hormonal signals that follow a daily rhythm. Chronic sleep debt disrupts this rhythm and can indirectly worsen hair shedding. Winter late-nights plus early-morning work make the situation worse.
- Target 7–8 hours of quality sleep whenever possible.
- Keep your bedroom cool–comfortable, dark, and quiet.
- Reduce heavy meals and strong tea/coffee near bedtime.
K) A Simple 7-Day Winter Hair Routine for Delhi–NCR
Let us now put everything into a simple routine you can actually follow in Delhi–NCR. Think of this as a 7-day reset. You do not need perfection. You just need to repeat this pattern as much as possible through the winter months.
How to Use This Plan
Day 1 to Day 7 are not rigid weekdays. You can start on any day. The idea is to create a sustainable rhythm for your scalp, diet, and lifestyle in Delhi winter.
Day 1 – Reset and Observe
- Click a clear photo of your hairline and ponytail (or overall density) in good light.
- Start a simple note on your phone: “Hair diary – winter”. Add today’s shedding pattern briefly.
- Drink at least 1.8–2.0 litres of water spread through the day.
- Make dinner lighter and earlier than usual (before 8:30 pm) and sleep on time.
Day 2 – Scalp Care + Protein Check
- Wash hair with lukewarm water and a mild shampoo; focus on cleansing the scalp.
- Use conditioner on the mid-lengths and ends only.
- Check your meals: did you have a clear protein source in breakfast, lunch, and dinner?
- If you commute in smog, plan a loose scarf or cap that does not press too tightly on the scalp.
Day 3 – Vitamin and Sunlight Focus
- Include at least one green leafy vegetable (palak, methi, sarson, etc.) in any main meal.
- Add a seasonal fruit rich in vitamin C (amla, orange, guava) during the day.
- If AQI and conditions allow, take 10–15 minutes of mild sunlight on face and arms during late morning or early afternoon.
- Limit yourself to two cups of tea/coffee total today.
Day 4 – Stress, Sleep, and Screen Reset
- Fix a no-screen cut-off time at least 45–60 minutes before bed.
- Do 5–10 minutes of deep breathing or gentle stretching in the evening.
- Focus on 7–8 hours of sleep tonight, even if it means saying no to late-night scrolling.
- Notice if your hair pulling and checking behaviour is adding extra mechanical stress to hair.
Day 5 – Gentle Oil + Scalp Hygiene
- If your scalp is not very oily, apply a light oil massage (few drops) 30–40 minutes before washing. Do not drench the scalp.
- Wash with lukewarm water and a mild shampoo; avoid scratching the scalp with nails.
- Use a wide-tooth comb after hair is partially air-dried.
- Keep blow-dryer on cool or medium if you must use it.
Day 6 – Food and Fluid Audit
- Honestly review your last 5–6 days: did most main meals include protein + vegetables?
- Reduce extra sweets, fried snacks, and sugar-laden desserts today.
- Hit your water target again: around 1.8–2.2 litres unless restricted.
- Add a small handful of mixed nuts and seeds (almonds, walnuts, flax, chia) if not contraindicated.
Day 7 – Review and Decide
- Compare your hair photo and diary from Day 1 to now. Shedding may not vanish, but you will see patterns.
- Note down how many days you followed the plan at least 70–80 percent.
- If shedding is improving, continue the same pattern for the next 3–4 weeks.
- If shedding is severe or associated with other symptoms, plan to discuss tests and treatment with your doctor.
L) Quick “Do More / Avoid” List for Delhi Winter Hair
Things to Do More Often
- Eat protein in every main meal (dal, curd, paneer, eggs, fish, sprouts).
- Include green leafy vegetables 3–4 times a week.
- Use lukewarm water for head wash, not boiling hot.
- Keep a wide-tooth comb as your default comb.
- Drink adequate water even if you do not feel thirsty.
- Take short sunlight breaks when AQI and weather safely permit.
- Sleep 7–8 hours regularly, with a fixed bedtime.
- Wash scalp regularly while keeping products gentle and minimal.
Things to Avoid (As Much As Possible)
- Very hot showers directly on the scalp.
- Tight ponytails, tight buns, or tight caps for long durations.
- Frequent colouring, strong chemicals, or harsh treatments during peak winter shedding.
- Crash diets after festivals or weddings.
- Sleeping with heavy oil on scalp for multiple nights without washing.
- Excessive shampoo switching every few days in panic.
- Constantly pulling and checking hair throughout the day.
M) When Winter Hair Fall Needs a Doctor’s Opinion
Seasonal shedding is common, but some patterns should not be ignored. You do not have to wait for complete baldness to seek help.
- Hair fall continues to be heavy beyond 3 months, despite improving diet and routine.
- You see clear widening of hair parting or visible thinning at the crown or hairline.
- There are round or patchy hairless areas on the scalp, beard, or eyebrows.
- Hair fall is accompanied by severe fatigue, weight change, or menstrual irregularities.
- You have a known thyroid, autoimmune, or hormonal condition and hair loss has suddenly worsened.
- There is intense scalp itching, burning, or pain with visible redness or scaling.
- You recently had a major illness, surgery, or emotional shock and hair fall has suddenly spiked after a few months.
In these situations, targeted evaluation and treatment are important. Winter might have unmasked the problem, but the root cause may be nutritional, hormonal, autoimmune, or related to chronic illnesses. A structured plan is much more effective than trying random home remedies one after another.
N) How Long Before You See Improvement?
One of the most important pieces of counselling I give my patients is about timelines. Hair fall often starts gradually, but once you notice it, it feels very dramatic. Correcting the underlying causes and seeing visible improvement takes time.
- Once triggers are corrected, hair shedding usually starts to stabilise in 4–8 weeks.
- New growth and density changes may take 3–6 months to become clearly visible.
- If there is a strong deficiency (vitamin D, B12, iron) or thyroid issue, improvement follows after those are corrected and maintained.
- Randomly starting and stopping multiple products often delays results instead of speeding them up.
Winter hair fall is therefore best managed not as a one-time emergency, but as part of a longer-term hair and health strategy — especially in a city like Delhi with chronic pollution and variable sun exposure.
If you feel your hair fall is not improving or is linked to other health issues, you can book a personalised consultation with me at https://hplix.in/HPE12868-1. Together, we can look at your reports, diet, lifestyle, and medications, and build a realistic plan that fits your life in Delhi–NCR.
