Stress and Hair: Managing Stress and How to Regain Stress-Related Hair Loss?

Have you ever wondered how stress affects your hair?

While most of us are familiar with the psychological and emotional perspectives of stress, its impact on our hair is barely discussed. Yet, emerging research and studies has enlightened the role that stress plays in hair loss and overall hair health. By understanding the connection between stress and hair loss, we can explore effective methods for managing and reducing stress and preserving our healthy hair.

Does stress cause hair loss?

Yes, stress can contribute to hair loss. When the body is under stress, it can disrupt the normal hair growth cycle, leading to increased shedding or premature hair loss. This type of hair loss, known as telogen effluvium, is often temporary and reversible once the underlying stressor is addressed.

However, chronic stress can contribute to conditions such as alopecia areata, where the immune system attacks hair follicles, resulting in patchy hair loss. Managing stress through techniques such as relaxation, exercise, and mindfulness can help minimize its impact on hair health.

Do you know?

According to a study, stress causes premature grey hair by affecting the cells that regenerate hair pigment.

Hair colour is determined by melanin, a pigment produced by melanocytes within the hair follicles. Melanocytes transfer melanin to the keratinocytes that form the hair strand, giving it colour. As we age, the production of melanin naturally decreases, leading to grey hair. However, stress can accelerate this process through several mechanisms.

Types of hair loss according to stress levels

TELOGEN EFFLUVIUM- In the case of telogen effluvium, major amount of stress results in a considerable portion of hair follicles to enter a resting phase.

Growing hairs are considered to be in the “anagen” phase, while hairs that are resting are in the “telogen” phase signifying that they have stopped growing but will stay on the scalp for a few more months before falling out. People with telogen effluvium have more hairs move from the anagen phase into the telogen phase.

Affected hairs may suddenly fall out while combing or washing your hair within a few months. In many cases, treatment is not necessary, and hair usually grows back once the stress decreases.

TRICHOTILLOMANIA- Trichotillomania is an irresistible urge or disorder to pull out hair from your scalp, eyelashes, eyebrows or other areas of your body. Symptoms include compulsive hair pulling and hair loss, such as bald patches on the scalp.Hair pulling can be a way of dealing with negative or uncomfortable feelings, such as stress, tension, loneliness, boredom or frustration.

ALOPECIA AREATA. Abrupt hair loss beginning with one or more overlapping circular bald spots. There are many causes of alopecia areata, possibly including severe stress. In this condition, the body's immune system attacks the hair follicles — causing hair loss. Alopecia areata treatment may address any underlying conditions and includes topical scalp medication.

How to regain stress-related hair loss

Manage Stress Levels

Mindfulness and Meditation: Practice mindfulness techniques and meditation to reduce stress levels and promote overall well-being.

Exercise Regularly: Engage in physical activities such as yoga, jogging, or swimming to reduce stress hormones and improve circulation.

Adequate Sleep: Ensure you get enough restful sleep, as it is crucial for stress management and overall health.

Healthy Diet

Balanced Nutrition: Consume a well-balanced diet rich in vitamins and minerals. Focus on foods high in vitamins A, C, D, and E, as well as iron, zinc, and omega-3 fatty acids.

Hydration: An abundant supply of water to keep your body and scalp hydrated.

Scalp Care

Regular Scalp Massage: Gently massage your scalp to improve blood circulation, which can promote hair growth.

Use Gentle Hair Products: Choose mild shampoos and conditioners that do not strip your hair of its natural oils.

Medical and Natural Treatments

Supplements: Consider taking supplements that promote hair growth, such as biotin, folic acid, and fish oil, after consulting with a healthcare provider.

Topical Treatments: Products containing minoxidil can help increase hair growth. Essential oils like rosemary and peppermint oil can also be beneficial when massaged into the scalp.

Professional Help

Consult a Dermatologist: If hair loss persists, seek advice from a dermatologist who can recommend appropriate treatments or medications.

Therapy and Counseling: Talking to a mental health professional can help address underlying stress and anxiety issues, promoting overall mental well-being.

How to manage stress?

Effectively managing stress is crucial for maintaining overall well-being and preventing various health issues, including hair loss. In today's fast-paced world, learning how to manage stress can significantly improve your quality of life. Managing stress involves adopting strategies and practices that help reduce stress levels and enhance your ability to cope with daily challenges.

1. Meditation: Meditation techniques like transcendental meditation or guided meditation involves focusing your attention on the present moment without judgment. Regular meditation can reduce stress, anxiety, and symptoms of depression.

2. Deep Breathing and Physical Exercises: Deep breathing exercises, such as diaphragmatic breathing, belly breathing and alternative nose breathing (nadi shodhana), can activate the body's relaxation response, leading to a decrease in stress hormones like cortisol.

While engaging in regular physical activity, such as walking, jogging, or yoga, can help reduce stress levels by releasing endorphins, the body's natural stress-relievers.

3. Healthy Lifestyle Choices: Maintaining a healthy lifestyle, including eating a balanced diet, getting adequate sleep, and limiting alcohol and caffeine intake, can support your body's ability to cope with stress.

4. Social Support: Connecting with friends, family, or support groups can provide emotional support and practical assistance during times of stress. It is believed that having strong social support networks can reduce the negative effects of stress.

5. Time Management: Effective time management techniques, such as prioritizing tasks, setting realistic goals, and breaking tasks into smaller steps, can help reduce feelings of overwhelm and stress.

6. Seeking Professional Help: If stress becomes overwhelming or persists despite self-help strategies, seeking support from a mental health professional such as a therapist or counsellor can provide additional coping tools and support.

Conclusion

Recognizing and managing stress is key to maintaining healthy hair. By adopting effective stress management techniques, such as mindfulness practices and healthy lifestyle choices, individuals can minimize the risk of stress-related hair loss and promote hair regrowth. Prioritizing stress management not only benefits hair health but also enhances overall well-being.