Stress can be an everyday part of our life and one of the less known effects of stress is its contribution to hair loss. This can affect self-esteem and confidence. It is important to understand the connection and address any underlying causes or medical conditions to protect hair health.  

Hair Loss

It is a common problem, 50% of women experience some hair loss in their lifetime whereas 60% of males deal with hair loss. The hair shedding or loss presents differently in men and women. In males, the hairline recedes and in females the parting widens as the hair becomes thinner, leading to thinning of hair everywhere. 

It can occur due to genetics, age, scalp inflammation dryness, and nutrient deficiencies. Hair loss has been associated with chronic stress as well. Hair growth occurs in a few stages. In the growth phase strands of hair push through the skin, in the catgen phase hair stops growing and the telogen phase is where hair falls and new hair grows. 

Hair loss and stress

A common form of hair loss is androgenetic alopecia or male/female pattern hair loss. The cause of alopecia is the way the body processes testosterone causing the hair follicles to shrink and produce thinner hair. This is part of aging however research has shown that stress, particularly when chronic, can cause this process to accelerate. The hair loss doesn’t occur due to stress itself, however, the constant stress interrupts the hair growth cycle. 

Other stress-related hair loss conditions

Alopecia areata is a type of hair loss entirely triggered by stress. The state of anxiety and stress can trigger an autoimmune response which can lead to patchy hair loss across the body. Traction alopecia is the condition where we tend to pull out our own hair when tense or anxious. 

Telogen effluvium has a variety of factors but commonly its stress stress-related, whether physical or physiological stress. Hair fall can be from all across the scalp so hair thins without patches. Hair loss related to stress isn’t permanent hair loss and is often reversed when the stressor has been recovered.  

Managing stress to prevent hair loss

Managing stress is crucial for maintaining hair health. There are some ways to reduce and prevent hair loss and treatments to promote hair regrowth. 

Exercise is an effective way to combat stress. Physical activity releases endorphins which are natural stress relievers. It further improves blood circulation which can benefit your scalp and hair follicles. A brisk walk, yoga, or strength training as regular exercise are important ways to support health and fitness. 

Maintaining a balanced diet is essential for both managing stress and hair health. The diet should include foods rich in vitamins, minerals, and proteins along with leafy greens, nuts, seeds, and lean meat. The nutrients we gain from what we eat are vital in maintaining strong, healthy hair and can help counteract the effects of stress-related nutritional deficiencies. 

There are various mindfulness practices such as meditation, deep breathing, and yoga which can reduce stress levels. It helps to calm the mind and reduce cortisol production, the stress hormones that contribute to hair loss. Including this practice in the daily routine can have an impact on overall well-being. 

Sleep is a crucial component of stress management. The lack of sleep can elevate cortisol levels, which elevate stress and further contribute to hair loss. Sufficient quality sleep of 7-9 hours, can help the body to repair and regenerate and support both mental and physical health. 

Stress can sometimes become overwhelming and when it leads to hair loss, seeking professional support is essential. A health professional can provide counseling or therapy to help manage stress and address any underlying issues. 

How to encourage hair growth

Hair regrowth can take its time, as the hair goes throw various phases. There are several vitamins that can help support the hair growth and hair health. Scalp massages help boost blood flow and circulation to the scalp and hair and also will help relieve some stress.

Individuals may have to treat the stress and hair loss separately. To treat hair loss, consult with a health professional to see which hair regrowth options would suit you best.

Consult a doctor

How stress causes hair loss | National Institutes of Health (NIH)

Burden of Hair Loss: Stress and the Underestimated Psychosocial Impact of Telogen Effluvium and Androgenetic Alopecia – Journal of Investigative Dermatology