19F increased shedding + thinner hair after perm. looking for advice to help regrowth and recovery

Hi everyone,

I’m 19F and I’ve been dealing with increased hair shedding and a noticeable loss in density over the past few months. I’m trying to figure out what I can do to help my hair recover and support regrowth.

What I’ve noticed:

• more hair shedding when brushing, washing, and on my pillow
• clumps of hair coming out in the shower when detangling
• ponytail feels thinner, especially at the sides
• more visible scalp at the crown/top compared to before
• overall my hair feels less dense than it used to

Background:

• naturally thick straight black hair
• naturally oily scalp
• got a perm around 4 months ago
• use Head & Shoulders shampoo
• currently wash about once a week
• diet includes protein and vegetables
• sleep around 12–7/8am
• some stress but nothing extreme

I’m mainly looking for advice on how to help my hair recover and support regrowth, such as:

• how often I should be washing
• what kind of products or routine changes help recovery
• what to avoid while my hair is in this state
• anything that helped others regrow density after similar issues

I’m not looking for a diagnosis, just guidance on how to improve my situation and support regrowth early.

Thanksss!!!