Sometimes, emotional or physical stress can cause hair loss, which is a serious condition, and is expected to be reversible, for most people. However, due to the length of the hair growth cycle, hair loss often occurs weeks or months after a stressful incident, and can continue for months to come. Fortunately, hair usually grows back on its own once the stressor is removed. In addition, several things can also be done to help the hair growth process. Start reading Step 1 below to learn how to relieve stress and take care of your hair, to reduce the effects of hair loss.
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Part 1 of 3: Understanding Hair Loss Due to Stress
Step 1. Learn about the different types of hair loss conditions caused by stress
There are three main types of stress-induced hair loss:
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Telogen effluvium:
In this condition, stress causes a number of hair follicles to enter a resting phase, so that hair growth stops. A few months later, the hair from that follicle can suddenly begin to fall out, more than usual. This condition is probably the most common of the various types of hair loss due to stress.
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Alopecia areata:
In this condition, the immune system attacks the hair follicles, causing hair to fall out, sometimes in large numbers at once. There are several factors that cause alopecia areata, and stress is thought to be one of them.
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Trichotillomania (Trichotillomania):
This condition is very different from the two previous conditions, because trichotillomania is a condition when a person compulsively pulls his own hair, whether hair on the head, eyebrows, or other parts of the body. This condition usually occurs as a method of dealing with stress, anxiety, depression, loneliness, or boredom.
Step 2. Check with a doctor to confirm the diagnosis
With all types of hair loss, the exact relationship between hair loss and stress is unclear.
- While stress is sometimes the direct cause of hair loss, in other cases, stress exacerbates already existing hair loss. In some cases, hair loss causes stress, rather than the other way around.
- Most cases of hair loss do not require serious medical treatment. However, in some cases, hair loss is not caused by stress (contrary to what you might think), but rather a symptom of a more serious problem. Therefore, it is important to see a doctor, rather than making a self-diagnosis.
- Some of the more serious conditions that can cause hair loss include hypothyroidism, autoimmune diseases such as lupus, and polycystic ovary syndrome (PCOS). In cases of hypothyroidism and PCOS, there are several treatment options that can be done to help hair grow back. However, in cases of autoimmune disease, hair loss is often permanent baldness.
Step 3. Know that hair usually grows back on its own
If hair loss is caused by stress, the main treatment that should be done is to minimize or eliminate the cause of stress.
- Once it is no longer stressed, the hair should grow back on its own without any treatment or other treatment.
- The most important thing is to be patient. The hair growth cycle takes time, so it may take a few months for meaningful recovery to appear.
- Just try not to stress about the condition of hair loss, because stress will only make things worse. Trust the hair follicle's ability to renew your hair, and all will be well.
Part 2 of 3: Reducing Emotional and Physical Stress
Step 1. Get enough sleep
Lack of sleep can increase physical and mental stress, especially if it lasts a long time. Lack of sleep can interfere with eating patterns, work ability, and overall mood, which in turn can lead to hair loss due to stress or anxiety.
- Correct sleep disturbances by establishing a regular sleep pattern-that is, getting up and going to bed at the same time each day. Try to get at least 7-8 hours of sleep every night.
- Do not do things that are too stimulating before bed. Don't watch horror movies or TV shows, stay away from bright computer and cell phone screens, and don't exercise or eat anything. Instead, read a book or take a hot bath.
Step 2. Live a healthy diet
Eating healthy makes the body have more energy, so it is better able to cope with stress. A healthy diet also increases hair strength, thereby reducing the chances of hair loss.
- Eat a nutritionally balanced diet at least three times a day. Never skip breakfast, as it fuels your metabolism in the morning and helps prevent cravings for an unhealthy snack before lunch.
- Avoid processed, sugary, and high-trans fat foods. Instead, eat more fruits, vegetables, whole grains, lean protein, and foods rich in monounsaturated fats, such as avocados, oily fish, nuts, and olives.
- Increase your intake of certain vitamins and minerals that are important for hair growth and overall body health, such as B vitamins, vitamin A, vitamin C, vitamin E, zinc, selenium, and magnesium. It's also good to increase your intake of omega-3 fatty acids, as they can help improve scalp health.
Step 3. Increase exercise
Exercise can be very helpful in relieving emotional stress. When you exercise, your body releases endorphins, also known as happy hormones, that help you feel calmer and more relaxed.
- Do whatever exercise you enjoy-in terms of stress relief, try to find a sport you enjoy, whether it's running, rowing, cycling, dancing, or rock climbing; anything that gets your heart rate up and makes you happy.
- Also, include a yoga or meditation class into your weekly routine, as yoga and meditation have been shown to be effective in reducing stress. Alternatively, meditation can also be done at home or at work-anywhere you can isolate yourself from the world and focus on clearing your mind for a few minutes.
Step 4. Visit a therapist
Emotional stress can get worse over time if you keep your feelings in check and don't want to talk about the source of your stress. Therefore, discussing emotional issues with a therapist can be very restorative and reduce stress.
- If you don't want to talk to a therapist, at least talk to a friend or family member you trust. Don't be afraid to burden them with your worries-they will be happy to listen to you.
- Even if talking about the problem won't change the situation, it can help change your perspective, as well as provide a new perspective. Talking to friends and family can also help you realize that you have a strong support system, and you don't have to deal with stress alone.
Step 5. Allow time for the body to recuperate after major physiological changes
Major physiological changes, such as a surgical operation, a car accident, illness, or childbirth, can be very traumatic for the body, even if you are mentally okay. That is why people often experience hair loss 3-6 months after major physical changes.
- When hair begins to fall out, remember that the damage has already been done. There is not much that can be done to reverse the effects of a traumatic event after it has occurred.
- Therefore, the only solution is to give the body time to recover. Hair loss that occurs is not permanent. So, once the body recovers from a stressful incident, hair will begin to grow back.
Step 6. Find out about the medications you are currently taking
There are a number of medications that can cause hair loss, thereby making hair loss worse due to stress.
- The most common types of medications that trigger hair loss include blood thinners and blood pressure medications (beta-blockers). Other medications that can also trigger hair loss include methotrexate (to treat rheumatism), lithium (to treat bipolar disorder), and several types of nonsteroidal anti-inflammatory drugs.
- If you are taking any of these medications and suspect a side effect on your hair, talk to your doctor about reducing your dose or changing medications.
Part 3 of 3: Supports Hair Growth
Step 1. Eat enough protein
Hair is mostly made up of protein. So, consuming lots of protein is important for healthy hair. If protein intake is lacking, the body can stop the supply of protein to the hair to be used in many other, much more important bodily functions.
- If the hair does not get enough protein, hair growth stops. As a result, when existing hair reaches the end of its growth cycle and naturally falls out (in a process called catagen), it can appear as if you have less hair.
- But don't worry – once your protein intake is increased, your hair will start to grow back and soon feel thicker.
- Good sources of protein include fish (tuna, salmon, halibut), white meat from poultry (turkey, chicken), eggs, dairy products (milk, cheese, yogurt), nuts (red beans, white beans, peanuts). kratok, black beans), beef, veal, pork, and tofu.
Step 2. Increase your intake of B vitamins, and reduce your intake of vitamin A
B vitamins are important for hair growth. So, if the intake of B vitamins is lacking, the hair can also be affected. On the other hand, excessive intake of vitamin A can trigger hair loss. So, vitamin A intake may need to be reduced.
- Deficiency of B vitamins is rare, especially in the United States, but it can occur in some people. To naturally increase your intake of B vitamins, eat more fish, lean meats, starchy vegetables, and fruits other than oranges.
- To reduce your intake of vitamin A, stop taking all supplements or medications that contain vitamin A. Remember, the recommended daily intake of vitamin A (for all people aged 4 years and over) is 5,000 IU.
Step 3. Avoid a low-calorie diet
Low-calorie diets often don't provide many of the vitamins, nutrients, and healthy fats your body needs to function properly and maintain healthy hair growth.
- In addition, rapid weight loss (as a result of following a low-calorie diet) causes great physical stress on the body, which can lead to hair loss.
- It is important to eat healthy, which means providing all the nutrients your body needs. If you want to lose weight, do it by living a more nutritious and healthy diet, and exercising regularly.
- Lose weight slowly and gradually, instead of drastically all at once with starvation tactics. A safe and reasonable weight loss target is 0.5-1 kg per week.
- There are many high-calorie and high-fat foods that are actually very good for the body, as long as they are chosen properly. Foods such as nuts, avocados, and oily fish are rich in monounsaturated fats, but are very healthy and should be part of a balanced diet.
Step 4. Take good care of your hair
Taking good care of your hair improves the overall health of your hair, making it stronger and less prone to breakage.
- Start by using a shampoo and conditioner that suits your hair type. Dry hair requires richer super-moisturizing products, while oily or very fine hair requires lighter products designed for regular use.
- Do not use hair care products that contain too many chemicals. Do not use shampoos that contain sulfates or parabens. Instead, use a shampoo made from natural and organic.
- Don't wash your hair too often, as this can strip your hair of its natural oils, making it dry, brittle, and prone to breakage. Every 2-3 days is a shampooing schedule that is suitable for most hair types.
- Take further care of your hair by getting moisture and shine treatments at the nearest salon, or making natural hair masks at home. A variety of oils, such as coconut, argan, and almond, can greatly help improve the condition of the hair, making it smooth and soft.
- Keep your hair in good condition by cutting your hair every 6-8 weeks. A haircut can remove split ends, and help hair feel and look good.
Step 5. Don't overdo your hair
Too much hair styling is one of the big problems in terms of hair health. Today, women are obsessed with blow-drying, as well as straightening and curling hair with heat styling tools. This type of tool damages hair.
- Minimize the use of hair styling tools. Experiment with different methods, such as letting your hair dry naturally, giving your hair a bouncy look by using a little hair mousse, or curling your hair without using heat, for example with hair rollers.
- Don't play with your hair too often, such as twisting, pulling, or breaking split ends. Also, be careful when tying your hair in a ponytail - too tight a knot can cause hair loss (traction alopecia). Let your hair down (especially at night) as often as possible. Experiment with hairstyles like low ponytails and different types of braids. Don't brush your hair too often.
- Be careful using hair polish, as it can quickly dry out, damage and over-affect your hair. Allow as long as possible between hair dyes, and consider carefully before deciding to use a hair dye that contains bleach. Consider using a more natural hair polish, such as henna, which not only colors but also nourishes the hair.
Tips
- Examining and reducing the social, emotional, and professional demands that are made of you, as well as those that you demand of others, can help reduce stress.
- Massage not only relieves muscle tension, it also increases blood flow throughout the body, and helps reduce emotional and mental stress.
- Journaling allows you to channel pent-up annoyances.
