Does Stress Cause Hair Loss? Managing Stress for Fuller Hair

In the fast-paced world we live in, stress has become an almost inevitable part of our lives. While we often associate stress with its impact on our mental well-being, it's important to recognize its profound influence on our physical health, including our hair. 

The connection between stress and hair health is a significant one, as heightened stress levels can contribute to hair thinning and loss. In this article, we'll explore the role of stress in hair health, understand how stress affects our hair, and discuss effective strategies to manage stress for stronger, fuller locks.

Stress and hair loss are intertwined, and once you understand the connection, you can work on reducing your stress and achieving happier, healthier hair.

Understanding the Stress-Hair Loss Connection

Stress triggers a physiological response known as the "fight or flight" response, releasing stress hormones such as cortisol into our bloodstream. When stress becomes chronic, these hormones can disrupt the normal hair growth cycle, pushing hair follicles prematurely into the resting phase (telogen) and ultimately leading to hair shedding and thinning. This condition is known as telogen effluvium. Understanding this connection is the first step toward addressing stress-related hair concerns.

Stress can cause hair loss, but what’s the science behind it?

The Science Behind How Stress Affects Hair Health

Does stress cause hair loss?

Yes.

But the condition, called “telogen effluvium,” is a reversible condition caused by stress that disrupts the natural hair growth cycle. During the anagen (growth) phase, hair strands are actively growing. In the telogen phase, they rest before eventually falling out to make room for new hair. Chronic stress can lead to a larger number of hair follicles entering the telogen phase simultaneously, resulting in noticeable hair shedding and a decrease in hair density.

Once you notice the signs and symptoms of stress-induced hair loss, you can begin working to relieve them.

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Signs and Symptoms of Stress-Induced Hair Loss

Stress and hair loss are linked through telogen effluvium, which causes hair loss, but there are acute and chronic versions of telogen effluvium.

What’s the difference?

Acute: Acute telogen effluvium often lasts for 2 - 3 months and will resolve once you get rid of the main stressors that you’re experiencing. But as long as the condition lasts for less than six months, it can be considered an acute form of telogen effluvium.

Chronic: If your stress is chronic, the condition will last for more than six months and can impact the entire scalp.

Note: Telogen effluvium is different than alopecia and stress. Alopecia can come in many forms, with alopecia areata being a disease that impacts your hair follicles and androgenic alopecia being considered male or female pattern baldness.

Symptoms of stress hair loss are obvious:

1. Increase in hair loss. You may notice that more hairs come off the brush or comb when you brush your hair. If you have to clean your drain more often or you notice an increase in hair follicles on your pillow, these are all symptoms of hair thinning from stress.
2. Grab a hand mirror or use your phone to see your scalp. A thinning scalp is a major sign of stress-induced hair loss.
3. Your hair is dry and falls out easily.

One thing that is misunderstood and so important is that people with telogen effluvium still have healthy scalps. If you have a rash on your scalp, it burns, itches or flakes, your hair loss is likely not linked to stress.

Lifestyle Changes to Reduce Stress and Support Healthy Hair

Does stress cause hair loss? Yes, and if you want to reduce your stress, you’ll need to make some mindful lifestyle changes, such as:

• Sleep for at least seven hours per night.
• Avoid diets that are extreme and starve your body and hair from the vitamins and minerals it needs.
• Exercise more often. Studies link exercise with a reduction in stress and the negative side effects of stress.

Your diet is crucial to your overall health and well-being. If you want to reduce stress, start with a healthy diet.

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Dietary and Nutritional Approaches to Combatting Stress and Hair Thinning

Stress and hair loss are interconnected, but your diet may also be part of the problem. If you’re stressed, you may not be eating well, and the unhealthy foods you eat can exacerbate stress, creating a vicious cycle.

The great news is that you can also use your diet to break that cycle. 

Address Nutrient Deficiencies 

Nutrient deficiencies can contribute to stress, anxiety, irritability, depression and hair loss. The cells in your hair follicles are among the most rapidly dividing in your body, so nutrient deficiencies can lead to hair fall and poor growth.

Some of the most common deficiencies that can contribute to stress and hair loss include:

• Iron: One of the most common causes of hair loss due to stress and nutrient deficiencies. In fact, iron is the most common nutrient deficiency in the world.Studieshave shown that people with hair loss typically have lower iron levels. 
• Vitamin D: Another important vitamin related to hair follicle health and stress management. Research has shown that people with hair loss conditions tend to have low vitamin D levels. Taking supplements for this essential vitamin can help promote hair regrowth. 
• Zinc: An essential mineral that affects protein synthesis and cell division, both of which are related to hair growth. 

These are the most common nutrient deficiencies related to stress and hair loss, but other nutrients – like vitamin B12, copper, biotin, riboflavin and folate – can also contribute to both stress and hair loss.

A quality multivitamin may help address minor deficiencies, but consider getting a nutrient deficiency test from your doctor to see if further supplementation is needed.

Eat More Protein 

Protein is essential to hair growth. If you’re not consuming enough of it, you may experience stress and hair fall. 

Hair is very sensitive to deficiencies in both calories and protein. So, if you’re the type of person who doesn’t eat when they’re stressed or eats less protein during stressful periods, this may be why you’re experiencing stress balding.

Focus on consuming enough food and enough protein to encourage regrowth and a more balanced state of mind.

Stress Management Techniques for Healthier Hair

Mindfulness and Meditation

Practicing mindfulness and meditation can help lower stress hormones and promote relaxation. Dedicate a few minutes each day to deep breathing, meditation, or yoga to create a sense of calm and reduce stress's impact on your hair.

Regular Exercise

Engaging in regular physical activity not only benefits your body but also has a positive impact on your mental well-being. Exercise releases endorphins, which are natural mood boosters that counteract the effects of stress.

Balanced Diet

Proper nutrition is crucial for both hair health and stress management. Consuming a well-balanced diet rich in vitamins, minerals, and antioxidants can support hair growth and reduce the impact of stress on your hair.

Adequate Sleep

Prioritize quality sleep to allow your body to recover from the day's stressors. Sleep is essential for cellular repair and growth, which includes the hair follicles.

Stress-Relief Activities

Engage in activities that bring joy and relaxation, whether it's reading, spending time in nature, or pursuing hobbies. These activities can help shift your focus away from stressors and promote overall well-being.

Yoga Poses for Scalp Health and Hair Growth

Yoga can help alleviate stress, and that alone can help kickstart your hair growth. But there are also certain poses you can focus on to promote scalp and hair health, including:

• Downward-facing dog
• Camel pose
• Should stand
• Standing forward bend
• Diamond pose
• Rabbit pose

All of these poses encourage blood flow to the scalp, which can help promote hair growth. At the same time, yoga will help you de-stress. 

Breathing Exercises

The simple act of breathing can help with stress management. Practicing breathing exercises will help you not only feel better but also promote hair regrowth.

Breathing exercises lower your heart rate, improve sleep and alleviate stress – all of which can help promote healthy hair growth.

Seeking Professional Support: Therapy and Counseling for Stress-Related Hair Issues

If stress continues to take a toll on your hair health, consider seeking support from a healthcare professional or therapist. They can provide guidance on managing stress and offer coping strategies tailored to your needs.