Stress Awareness month in the US aims to raise awareness of the detrimental effects of stress on physical and mental health. Stress is the second biggest cause of hair loss after genetics, but many people do not make the connection because the process can take several months to manifest. Hair loss can have significant emotional consequences, affecting self-esteem and confidence, and leading to feelings of self-consciousness and social withdrawal. The anxiety associated with hair loss can create a cycle where worrying exacerbates the problem.
Normal hair growth follows a programmed life cycle consisting of growth, transition, rest, and shedding phases. It is common to lose 80-100 hairs a day as part of this cycle. Telogen effluvium is the type of hair loss most associated with stress, occurring when traumatic events or ongoing stress push follicles into the resting phase without new hair growth. This type of hair loss typically presents as hair loss on the top of the scalp, premature greying, increased breakage, and changes in hair texture due to hormonal and nutrient imbalances.
Dealing with stress-related hair loss includes reducing stress levels through relaxation techniques and maintaining a healthy scalp. Cleansing the scalp thoroughly, promoting blood flow, and avoiding irritating ingredients like sodium lauryl sulfates are important. Gently massaging the scalp while washing, avoiding over-washing, and minimizing tension on hair follicles with protective hairstyles can also help. Handling hair gently, avoiding excessive heat and chemical treatments, and using heat protectant and leave-in treatments can prevent further damage.
Taking an inside-out approach to hair health involves eating a healthy, balanced diet rich in protein and iron to support proper hair growth. Protein provides essential building blocks for hair growth, while iron-rich foods like leafy vegetables, lentils, and liver can prevent hair loss associated with low iron levels. Supplements formulated to increase hair thickness and health may also be beneficial. A healthy diet can support a healthy immune system, repair damaged cells, and reduce elevated cortisol levels, ultimately reducing stress levels.
In addition to following a healthy diet, reducing stress levels, and maintaining a healthy scalp, it is important to be gentle with hair while it is experiencing changes. Avoiding harsh brushing or combing, minimizing breakage and damage, and choosing hairstyles that do not pull on hair follicles are key. Making small lifestyle changes, like using gentle haircare products and being mindful of styling practices, can go a long way in promoting healthy hair growth and minimizing stress-related hair loss.
