How to Prevent Stress-induced Hair Loss

Sometimes, physical or emotional stress can lead to hair loss, which is a primary concern for most people and a process that any person would like to reverse. However, because the hair growth cycle is so long, people will usually begin to lose their hair a few weeks or months after a stressful event, and this process can continue for many months. there. Fortunately, hair usually grows back once the source of stress has been eliminated, and there are many things you can do to help with this process. Refer to Step 1 below to learn about stress relief and proper hair care to minimize hair loss.

Table of Contents

Learn about Stress Hair Loss

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Get familiar with the different types of stress hair loss. There are three main types of stress-related hair loss:

Telogen effluvium: For telogen hair loss, stress can cause some hair follicles to enter a resting phase, causing hair to stop growing. A few months later, the hair attached to the affected hair follicle will begin to fall out, and the hair will fall out more than usual. This is possibly the most common stress-induced hair loss.
Alopecia areata: For alopecia areata, the body’s immune system suddenly attacks the hair follicles and causes hair loss, sometimes in large quantities. This hair loss can have many causes, and stress is one of them.
Trichotillomania: This is a completely different condition from the two above, as it involves the person’s fondness of pulling at one’s own hair, whether on the head, eyebrows or in other places. other on the body. Patients use this habit as a way to cope with stress, anxiety, depression, loneliness, or depression. ^{[1] X Trusted Source Mayo Clinic Go to Source}

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Go to the doctor for a specific diagnosis. The relationship between different types of hair loss and stress has not been well studied.

While in some cases, stress is the direct cause of hair loss, in many other cases stress is the trigger that makes your hair loss worse. And sometimes, hair loss will stress you out, not the other way around.
Although most hair loss conditions will not require medical attention, however, there are many cases where hair loss is not the result of stress (as you might think), but is actually a sign of hair loss. of potentially more serious problems. Therefore, it is more important to see a doctor than to diagnose yourself.
Some serious medical conditions that can cause hair loss include hypothyroidism, autoimmune conditions such as lupus, and polycystic ovary syndrome (PCOS). If you have hypothyroidism or PCOS, there are many treatments you can choose from to help your hair grow back. However, for hair loss related to an autoimmune disease, your hair will never grow back. ^{[2] X Research Source}

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Be aware that hair will usually grow back on its own. If your hair loss is really caused by stress, you should focus on treatments that help reduce or eliminate stress.

Once the stress has been removed, your hair will grow back on its own without the need for medication or other treatments. ^{[3] X Research Sources}
It is important that you be patient. The hair growth cycle is usually quite slow, and you may have to wait a few months before you can notice significant improvement.
Just do your best to avoid feeling stressed in the process, as doing so will only make things worse. You should trust the hair follicle’s ability to regenerate hair and only then will you no longer need to worry.

Reduce Physical and Mental Stress

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Get enough sleep. Lack of sleep can contribute to physical and mental stress, especially if the lack of sleep is persistent. It can affect your nutrition, work productivity and overall mood, and in turn, can lead to stress or anxiety causing hair loss.

Improve sleep by forming a regular sleep routine – this means waking up and going to bed at the same time every day. You should try to get at least 7-8 hours of sleep every night.
Avoid doing anything overly stimulating before bed. Don’t watch horror movies or TV shows, stay away from light from computer and phone screens, and don’t exercise or eat anything. Instead, you can read a book or soak in a hot tub before bed.

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Have a healthy diet. Eating healthy will provide more energy to the body, allowing the body to better cope with stress. Nutrition also contributes to increasing hair strength, minimizing hair loss.

Eat at least three meals a day. Never skip breakfast, because breakfast will help your metabolism work and help you avoid cravings for unhealthy snacks before lunchtime.
Stay away from processed foods, which are high in sugar and trans fatty acids. Instead, eat plenty of vegetables, whole grains, lean protein, and foods high in monounsaturated fats, such as avocados, fatty fish, beans, and pecans.
Boost your intake of essential vitamins and minerals that contribute to hair growth and improve your overall health, such as vitamins A, B, C and E, zinc, selenium and magnesium. Omega-3 fatty acids are also very beneficial because they help improve your scalp health.

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Exercise more. Exercise is extremely beneficial in relieving mental stress. When you exercise, your body releases endorphins – also known as happiness hormones – which help you feel calmer and more relaxed.

You can choose the type of exercise you enjoy – when it comes to stress relief, find an activity you enjoy, whether it’s running, rowing, cycling, dancing. or mountain climbing. You can do anything that gets your heart rate up and puts a smile on your face.
In addition, you should also add yoga or meditation to your weekly routine, as studies have shown that they have the ability to effectively reduce stress. Alternatively, you can practice meditation at home or at your desk – anywhere where you can separate yourself from the hustle and bustle of the world for a few minutes and just focus on clearing your mind. .

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Go see a therapist. Over time, emotional stress can get pretty bad if you suppress your emotions and avoid discussing the source of your stress. So, seeing a therapist to talk about your concerns can be quite helpful and help you reduce stress.

If you don’t like going to a therapist, at least be open with friends you trust or your family. Don’t hesitate to make them someone you can confide in – they’ll be more than happy to share it with you.
Even if talking can’t relieve stress, it can help you change your perspective and give you a more positive outlook. Sharing with friends and family can also help you realize that you have strong support around you and that you don’t have to deal with stress alone.

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Allow the body time to recover from this important physiological change. Important physiological changes – such as surgery, car accident, illness or birth – can be quite traumatic to your body, even if your mind is completely unaffected. . This is also the reason why people often notice that they begin to lose their hair 3-6 months after the physiological change.

When this happens, it’s important to remember that everything happened. There is nothing you can do to change the effects of physiological trauma after it has occurred.
So the only solution is to allow the body time to recover. Hair loss is not permanent, so once your body has recovered from the stressful event, your hair should start to grow back.

Promotes Healthy Hair Growth

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Eat lots of protein. Your hair is made up mainly of protein, so increasing the amount of protein in your daily diet is essential for healthy hair. If you don’t get enough protein, your body will stop supplying protein to your hair so it can focus on other body functions.

When your hair doesn’t have enough protein, it stops growing. And as a result, when your existing hair ends its growth cycle and falls out (a process known as catagen), your hair will look less than usual.
Don’t worry, though – once you get enough protein through your diet, your hair will start to grow back and quickly become thicker.
The best sources of protein include fish (such as tuna, salmon, and halibut), white poultry (such as regular chicken and turkey), eggs, dairy products (such as such as milk, cheese and yogurt), beans (such as red kidney beans, white beans, lima beans and black beans) and beef, veal, pork and tofu. ^{[4] X Research Sources}

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Increase vitamin B intake and reduce vitamin A intake. B vitamins are essential for the growth of healthy hair, so if you don’t get the required amount of vitamin B, your hair will suffer. On the other hand, too much vitamin A can also cause hair loss, so you also need to minimize your vitamin A intake.

Dietary vitamin B deficiency is common, but it can cause problems for some people. To boost your vitamin B intake, you should eat plenty of fish and lean meats, starchy vegetables, and non-citrus fruits.
To reduce vitamin A intake, limit your intake of supplements or medications that contain vitamin A. Remember that the recommended daily intake of vitamin A (for people over the age of four) is 5000 IU. ^{[2] X Research Source}

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Avoid low-calorie diets. Low-calorie diets often eliminate many of the vitamins, nutrients, and healthy fats needed for the body to function and maintain healthy hair growth.

In addition, rapid weight loss (as a result of a low-calorie diet) can cause severe physical stress on the body, and can cause hair loss.
It’s important to eat healthy and this means giving your body the energy it needs. If you’re trying to lose weight, you can do it by following a healthier, more nutrient-dense diet and by exercising regularly.
Try to lose weight slowly and steadily instead of starving yourself to lose weight fast. The safest and most manageable goal is to lose 0.5 – 1 kg per week.
Many foods that are high in fat and high in calories are actually good for your health and provide you with the nutrients you need. Legumes, avocados and fatty fish are all foods rich in monounsaturated fats, but they are also very healthy and you should include them in your daily diet.

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Take good care of your hair. Taking good care of your hair will contribute to improving the overall health of your hair, making it stronger and less likely to fall out.

Start by using the right shampoo and conditioner for your hair type. Dry hair will need products that boost moisture, while oily or thin hair should use more gentle products.
Avoid hair care products that contain a lot of chemicals. You should avoid shampoos containing sulfates or parabens and should use products with natural and organic ingredients.
In addition, you should also avoid washing your hair too often, as this can strip the hair of its natural oils, leaving them dry, frizzy and brittle. For most hair types, you should only wash your hair every two or three days.
Nourish your hair more by going to the salon for a treatment that will help add moisture and shine to your hair, or by using a homemade hair mask. Oils such as coconut oil, argan oil and almond oil can optimally improve the condition of the hair, leaving it softer and shinier.
Trim your hair every 6-8 weeks to maintain its beauty. This will help get rid of split ends and make your hair look better. ^{[5] X Research Sources}

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Do not style your hair too much. Regularly styling your hair is one of the biggest problems affecting the health of your hair. Today, women often prefer to blow-dry, straighten, and curl their hair with heat styling tools. They wreak havoc on hair health.

Limit the use of styling devices. You should let your hair dry naturally, style it using a little mousse, or curl it through a method that doesn’t use heat, such as a curling iron.
Avoid playing with your hair too much, for example twisting, pulling, or removing split ends. You should also be careful when tying your hair in a ponytail – tying your hair too tightly can cause hair loss (partial alopecia). Do not tie your hair as often as possible (especially at night) and only wear a low, loose ponytail or braid. You should also not brush your hair too often.
Be careful when using hair dyes, as they can quickly dry, damage and over-process your hair. Each hair dye should be spaced as long as possible, and think carefully before you proceed to dye your hair in a method that involves bleaching your hair. You should consider using a natural hair dye technique, such as henna, which dyes your hair but also nourishes it.

Advice

Checking for and minimizing the social, emotional, and work pressures that are weighing on your shoulders, as well as the pressure you are placing on others, can help you reduce stress.
Massage not only helps relieve muscle tension, but it also promotes blood circulation in the body and relieves mental and emotional stress.
Journaling will allow you to express the frustrations you’ve been holding back.

Warning

Women between the ages of 30 and 60 may experience chronic telogen effluvium alopecia, which changes over time. It can affect the entire scalp but will not cause baldness. This is also a self-limiting medical condition.

Steps

Learn about Stress Hair Loss

Reduce Physical and Mental Stress

Promotes Healthy Hair Growth

Advice

Warning

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