About hair loss from stress
Hair loss from stress, also known as telogen effluvium, can be quite distressing. Stress can trigger a disruption in the hair growth cycle, causing more hair follicles to enter the resting (telogen) phase prematurely. This can result in increased shedding and noticeable thinning of the hair.
While the exact mechanisms behind stress-induced hair loss aren’t fully understood, it’s believed that stress hormones like cortisol may play a role in disrupting the hair growth cycle. Additionally, stress can also lead to behaviors like pulling or twisting hair, further exacerbating the issue.
Managing stress is essential for preventing and minimizing hair loss. Techniques like relaxation exercises, mindfulness, regular exercise, and seeking support from friends, family, or a therapist can all help reduce stress levels. Additionally, maintaining a healthy lifestyle with a balanced diet rich in nutrients that support hair health, such as vitamins A, C, D, and E, as well as iron and protein, can also be beneficial.
If you’re experiencing significant hair loss due to stress, it’s a good idea to consult with a healthcare professional or dermatologist. They can help determine the underlying cause of your hair loss and recommend appropriate treatment options, which may include lifestyle changes, stress management techniques, or medical interventions.
Types of stress-related hair loss
Telogen effluvium
Telligent effluvium is the excessive hair shedding of resting (telogen) hair. In a typical person’s scalp, 85% of hairTrusted Source is anagen, while 15% is telogen. Some stressors induce 70% of anagen hair into telogen, leading to hair loss.
According to the American Academy of Dermatology (AAD), telogen effluvium or excessive hair shedding is common among people who experience extreme stress. Common stressors include:
- excessive weight loss
- giving birth
- major life stressors, such as job loss, divorce, death
- high fever
- recovering from an illness
- stopping taking birth control pills
Other inducing factors include:
- systemic diseases
- major surgeries
- drugs
- nutritional deficiencies
This shedding usually occurs 3 months Trusted Source after the stressors. It is usually self-limiting and lasts for about 6 months. Chronic telogen effluvium exceeds 6 months.
Alopecia aerate
Alopecia aerate involves the body’s immune system attacking the hair follicles in the anagen phase, which forces them to the catagen phase. Because the stem cells in the follicles are not destroyed, the hair follicles continue to regenerate and continue cycling.
Clinically, it presents as small bald patches on the scalp or around the body and may lead to total loss of scalp or body hair.
Environmental triggers play a significant role in its development. Some also consider stressful life events as significant factors that trigger the condition. There is evidence to show that genetic factors may also play a role in the development of alopecia aerate.
Trichotillomania
Trichotillomania, or hair-pulling disorder, involves repeatedly pulling hair anywhere on the body. It is part of obsessive-compulsive disorder (OCD). A person with trichotillomania uses their hands, tweezers, or other devices to pull their hair.
The exact cause of trichotillomania remains unknown, but many people report the occurrence Trusted Source of a stressful event before the hair-pulling behavior. It may act as a person’s coping mechanism to stress and anxiety.
What you can do
There are a number of things that you can do to reduce hair loss and encourage new growth.
Diet and nutrition
Eating a balanced, nutritious diet of whole foods is necessary for the health of your body — and your hair.
While it’s important to include all of the essential vitamins in a healthy diet, there are some that may be vital to hair growth:
- Vitamin C.This vitamins essential for building collagen, the skin’s connective tissue that is found in hair follicles. Foods that contain vitamin C include citrus fruits, broccoli, bell peppers, and strawberries.
- Vitamin B. This complex of many vitamins promotes a healthy metabolism, as well as healthy skin and hair. B vitamins can be found in foods like dark leafy greens, beans, nuts, and avocados.
- Vitamin E.This vitamin contains potent antioxidants, which can contribute to a healthy scalp. Foods rich in vitamin E include sunflower seeds, spinach, olive oil, broccoli, and shrimp.
If you aren’t getting enough of these nutrients in your diet, talk to your doctor about supplements. They can discuss your options and recommend the best dosage for you. You should never add nutritional supplements to your routine without your doctor’s supervision.
Keeping properly hydrated is also essential to overall good health. Every cell in your body relies on water to function properly.
Men should aim for 15 1/2 cups of water per day, and women should aim for 11 1/2 cups per day. That amount can come from food, water, and other beverages. A reasonable goal is to drink 8 glasses of water per day, and allow the rest to come from your diet and other beverages.
Stress management
Learning how to effectively manage your stress levels may help you reduce your risk for further hair loss. Of course, this is often easier said than done.
You may have to try several different stress-management techniques before you find what works for you.
Popular ways to reduce stress:
- Exercise. Exercise is a great way to eliminate stress. Try taking a light daily walk, signing up for a dance class, or doing some yard work.
- Hobbies. Occupying yourself with something that you enjoy doing can be a great way to combat stress. Consider doing volunteer work, joining your local community theater group, planting a garden, or starting an art project.
- Writing. Try taking a few minutes each day to write about your feelings, and the things that cause you stress. Reviewing the daily items that trigger your stress may help you to discover ways of coping with it.
- Breathing and meditation. Meditation and breathing exercises are great ways to allow yourself to focus on the present moment. You may also wish to try techniques that combine meditation with physical exercise, like yoga or tai chi.