How stress can affect hair loss and what to do about it

Telogen effluvium is a reactive hair loss and is most commonly associated with stress. It occurs when an internal disturbance sends more hairs into the resting phase than usual. This can also be caused by nutritional deficiencies, such as low iron, or low levels of vitamin B12, vitamin D or zinc.

Signs to look out for include:

• Your hair is finer than it used to be
• Your scalp is more visible
• Your ponytail is thinner
• Your hair doesn’t grow as long as it once did
• You are losing many short hairs

How does stress affect hair?

Stress can impact the hair in a variety of ways. The stress hormone, cortisol, can increase daily hair fall and may worsen existing hair diameter changes. Stress can additionally impact your scalp, triggering itching and flaking of the skin (dandruff). Stress is also a known trigger for alopecia areata.

Stress-related hair loss often manifests as thinning on the top of the scalp, although in more extreme cases it can also affect eyebrows or body hair. As well as hair loss, premature greying and increased breakage are common, as are significant changes in texture. “Stress can affect the production of hormones and nutrients necessary for healthy hair growth, resulting in changes in hair texture,” explains Gaboardi. “This may manifest as dry, brittle hair or an increase in frizz.”

How to deal with hair loss?

The good news is that stress-related hair loss is usually temporary and can often be addressed with lifestyle changes. As well as reducing your stress levels via extended relaxation rituals, maintaining a healthy scalp is vital, as it will encourage healthy hair growth. Aside from thorough cleansing to remove any product build-up or residue, using a product that promotes blood flow to the scalp is a good idea. “Avoid over-washing, as this can strip the scalp of natural oils and lead to dryness and irritation,” says Gaboardi. “Gently massage your scalp while washing to improve circulation and promote hair growth.”

Gently does it

Being gentle with your hair while it’s experiencing change is important, so as not to exacerbate any thinning. It goes without saying that excessive heat and chemical treatments aren’t a good idea, but try and opt for protective hairstyles too. “Opt for hairstyles that minimise tension on the hair follicles, such as loose braids, buns or ponytails,” advises Gaboardi. “Avoid tight hairstyles and hair accessories that pull on the hair, and handle your hair with care to minimise breakage and damage. Avoid vigorous towel drying and harsh brushing or combing, especially when the hair is wet and more prone to breakage.”

Take an inside-out approach

Eating the right things will also go a long way towards laying the foundation for optimal hair growth and reducing stress-related hair loss. A healthy, balanced diet will help to support the immune system, repair damaged cells and even lower raised cortisol levels. Getting enough protein in your diet is essential, as it provides the building blocks for proper hair growth: meat, tofu, eggs, beans, grains, nuts and fish are all good protein sources. Some studies suggest that telogen effluvium can also be connected to low levels of iron, so include iron-rich foods like leafy vegetables, lentils and liver in your diet where you can.