Sarah Tabatabaei, Class of 2023
At some point in our lives, the vast majority of us will experience hair loss due to an array of causes. Roughly 50 percent of women and 70 percent of men experience thinning or pattern baldness (Baxter 2020). Abnormal shedding is classified as when an average of more than 50-100 strands are lost daily, causing notable thinning at specifically the hairline or the scalp crown. For women, in particular, stress is one of the primary reasons for early thinning, where upwards of 100 strands are shed daily (Kumar et al., 2018). Unlike many other culprits for hair thinning, such as genetics, autoimmune diseases, medications, and nutritional deficiencies, one can utilize some promising habits and practices to treat stress-induced hair loss.
Before understanding treatment options, distinctions between different types of hair loss must be made. Types of hair loss are often categorized by the disruption of a follicle's normal behavior within the follicle cycle (Husney 2020). Our hair undergoes a dynamic process where follicles are in a constant cycle of growing, shedding, and resting (Baxter 2020). The first phase of the cycle is the anagen, where follicles develop a new shaft and experience growth for 2 to 6 years. Following anagen is an intermediate stage referred to as catagen. During catagen, the follicle transitions between the anagen and the telogen phase. The telogen stage is classified as a resting stage that lasts nearly 3-4 months. Hair is more susceptible to falling during telogen, which, in excess, can result in notable "shedding." Afterward, the cycle is complete, follicles regrow, and the cycle repeats (Husney 2020).
As opposed to inherited hair loss such as androgenetic alopecia, where the anagen/growth cycle becomes shorter and shorter, telogen effluvium classifies reversible stress or circumstantial hair loss (Husney 2020). Telogen effluvium is characterized by an increase in follicle number that prematurely enters the telogen phase resulting in an observable hair loss. Stress-induced hair loss is categorized under telogen effluvium in addition to nutritional deficiencies and tentative hormone changes (Husney 2020).
Increases in mental and physical stress raise bodily cortisol levels, our primary stress hormone. Increases in cortisol as a response to traumatic events or extended periods of stress (chronic or mild) causes hair follicles to prematurely enter the resting phase/telogen, which results in thinning (Hadshiew 2014). While there are many universal treatment options suggested for hair loss such as supplementation, minoxidil, and hair products (made with biotin, keratin, caffeine, and oils like rosemary and spearmint), treatment for stress-related hair loss should begin at a broader level to reduce the stress experienced by the body in its entirety.
Reducing stress through mindful practices and habits may be the most promising step in a hair regrowth journey. Many lifestyle changes can reduce physical and emotional stress to combat stress-induced hair loss. Exercise, proper diet, and sleep are essential for maintaining low cortisol levels and thus preventing follicles from prematurely entering telogen. Exercising or simply moving your body for a minimum of 30 minutes a day can substantially reduce cortisol levels alone ("Exercising to Relax" 2020). Particularly, exercises like yoga, PiYo, dancing, or Tai Chi are proven to reduce stress-hormone levels significantly compared to other forms of activity (Jackson 2013). Regular exercise is also primarily associated with emotional resilience in response to acute stress and can also be viewed as a mindful experience that improves the overall quality of life (Childs 2014). Beneficial practices like meditation ease psychological stresses like anxiety, depression, and pain (Corliss 2014). Emotional stress can be subverted by creating time for daily mindful practices such as meditations, journaling, or participating in anything you find enjoyable. The act of simply engaging in a hobby is a relaxation technique in itself that can contribute towards overall bodily stress reduction.
A well-rounded diet is crucial to providing our bodies with the vitamins and nutrition required for our hair to retain its strength and continue growth. Crash dieting or dramatically restricting your calorie intake is proven to result in hair loss. Extreme dietary restrictions result in a lack of "essential nutrients, like protein, fatty acids, and zinc." (Weeks 2019). In addition to protein, calcium, zinc, and iron deficiencies, excess consumption of processed sugars, high-glycemic foods, and vitamin A is proven to cause hair loss and thinning.
Reducing stimulant intake may also be a substantial step in reducing stress if caffeine often prevents you from receiving the recommended hours of daily sleep. Simply maintaining circadian rhythm and a consistent sleeping schedule lowers cortisol levels that will prompt both your mind and body to feel at rest ("10 Ways to Deal with Stress-Induced Hair Loss" 2020). For those with chronic stress or anxieties, it is recommended to speak with a healthcare provider about potential medications, therapies, and other treatment options to reduce stress.
Our hair is never stagnant, and neither are we. Improving hair growth to treat or prevent stress-induced thinning begins with curating habits and lifestyle changes that commit ourselves to reducing stress at the source -- our bodies.
Work Cited:
"10 Ways to Deal with Stress-Induced Hair Loss." Riverchase Dermatology, 23 Nov. 2020, www.riverchasedermatology.com/blog/10-ways-to-deal-with-stress-induced-hair-loss/.
Baxter, Hannah. "Hair Loss and Stress: How They're Linked, & Ways to Treat It." Coveteur, 10 Nov. 2021, coveteur.com/2020/06/25/stress-hair-loss/.
Childs, Emma, and Harriet de Wit. "Regular Exercise Is Associated with Emotional Resilience to Acute Stress in Healthy Adults." Frontiers in Physiology, Frontiers Media S.A., 1 May 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/.
Corliss, Julie. "Mindfulness Meditation May Ease Anxiety, Mental Stress." Harvard Health, 8 Jan. 2014, www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967.
"Exercising to Relax - Harvard Health Publishing." Harvard Health, 7 July 2020, www.health.harvard.edu/staying-healthy/exercising-to-relax.
Gpointstudio. “Young Woman Brushing Hair in Front of a Mirror.” Freepik, 2019.
Hadshiew, Ina M., et al. "Burden of Hair Loss: Stress and the Underestimated Psychosocial Impact of Telogen Effluvium and Androgenetic Alopecia." The Journal of Investigative Dermatology, U.S. National Library of Medicine, 2004, pubmed.ncbi.nlm.nih.gov/15304082/.
Jackson, Erica M. "Stress Relief: The Role of Exercise in Stress Management: ACSM's Health & Fitness Journal." LWW, vol. 17, no. 3, 2013.
journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx.
Kumar, M. Ashwin Shravan, et al. "Hair Fall Due to Stress Factors." Drug Invention Today, vol. 10, no. 2, 2018.
Husney, Adam, et. al. "Types of Hair Loss." Types of Hair Loss | Michigan Medicine, 17 July 2020, www.uofmhealth.org/health-library/ug2799.
Weeks, Taylor. "3 Ways Food Can Contribute to Hair Loss." WebMD, www.webmd.com/connect-to-care/hair-loss/ways-food-can-contribute-to-hair-loss.
Before understanding treatment options, distinctions between different types of hair loss must be made. Types of hair loss are often categorized by the disruption of a follicle's normal behavior within the follicle cycle (Husney 2020). Our hair undergoes a dynamic process where follicles are in a constant cycle of growing, shedding, and resting (Baxter 2020). The first phase of the cycle is the anagen, where follicles develop a new shaft and experience growth for 2 to 6 years. Following anagen is an intermediate stage referred to as catagen. During catagen, the follicle transitions between the anagen and the telogen phase. The telogen stage is classified as a resting stage that lasts nearly 3-4 months. Hair is more susceptible to falling during telogen, which, in excess, can result in notable "shedding." Afterward, the cycle is complete, follicles regrow, and the cycle repeats (Husney 2020).
As opposed to inherited hair loss such as androgenetic alopecia, where the anagen/growth cycle becomes shorter and shorter, telogen effluvium classifies reversible stress or circumstantial hair loss (Husney 2020). Telogen effluvium is characterized by an increase in follicle number that prematurely enters the telogen phase resulting in an observable hair loss. Stress-induced hair loss is categorized under telogen effluvium in addition to nutritional deficiencies and tentative hormone changes (Husney 2020).
Increases in mental and physical stress raise bodily cortisol levels, our primary stress hormone. Increases in cortisol as a response to traumatic events or extended periods of stress (chronic or mild) causes hair follicles to prematurely enter the resting phase/telogen, which results in thinning (Hadshiew 2014). While there are many universal treatment options suggested for hair loss such as supplementation, minoxidil, and hair products (made with biotin, keratin, caffeine, and oils like rosemary and spearmint), treatment for stress-related hair loss should begin at a broader level to reduce the stress experienced by the body in its entirety.
Reducing stress through mindful practices and habits may be the most promising step in a hair regrowth journey. Many lifestyle changes can reduce physical and emotional stress to combat stress-induced hair loss. Exercise, proper diet, and sleep are essential for maintaining low cortisol levels and thus preventing follicles from prematurely entering telogen. Exercising or simply moving your body for a minimum of 30 minutes a day can substantially reduce cortisol levels alone ("Exercising to Relax" 2020). Particularly, exercises like yoga, PiYo, dancing, or Tai Chi are proven to reduce stress-hormone levels significantly compared to other forms of activity (Jackson 2013). Regular exercise is also primarily associated with emotional resilience in response to acute stress and can also be viewed as a mindful experience that improves the overall quality of life (Childs 2014). Beneficial practices like meditation ease psychological stresses like anxiety, depression, and pain (Corliss 2014). Emotional stress can be subverted by creating time for daily mindful practices such as meditations, journaling, or participating in anything you find enjoyable. The act of simply engaging in a hobby is a relaxation technique in itself that can contribute towards overall bodily stress reduction.
A well-rounded diet is crucial to providing our bodies with the vitamins and nutrition required for our hair to retain its strength and continue growth. Crash dieting or dramatically restricting your calorie intake is proven to result in hair loss. Extreme dietary restrictions result in a lack of "essential nutrients, like protein, fatty acids, and zinc." (Weeks 2019). In addition to protein, calcium, zinc, and iron deficiencies, excess consumption of processed sugars, high-glycemic foods, and vitamin A is proven to cause hair loss and thinning.
Reducing stimulant intake may also be a substantial step in reducing stress if caffeine often prevents you from receiving the recommended hours of daily sleep. Simply maintaining circadian rhythm and a consistent sleeping schedule lowers cortisol levels that will prompt both your mind and body to feel at rest ("10 Ways to Deal with Stress-Induced Hair Loss" 2020). For those with chronic stress or anxieties, it is recommended to speak with a healthcare provider about potential medications, therapies, and other treatment options to reduce stress.
Our hair is never stagnant, and neither are we. Improving hair growth to treat or prevent stress-induced thinning begins with curating habits and lifestyle changes that commit ourselves to reducing stress at the source -- our bodies.
Work Cited:
"10 Ways to Deal with Stress-Induced Hair Loss." Riverchase Dermatology, 23 Nov. 2020, www.riverchasedermatology.com/blog/10-ways-to-deal-with-stress-induced-hair-loss/.
Baxter, Hannah. "Hair Loss and Stress: How They're Linked, & Ways to Treat It." Coveteur, 10 Nov. 2021, coveteur.com/2020/06/25/stress-hair-loss/.
Childs, Emma, and Harriet de Wit. "Regular Exercise Is Associated with Emotional Resilience to Acute Stress in Healthy Adults." Frontiers in Physiology, Frontiers Media S.A., 1 May 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452/.
Corliss, Julie. "Mindfulness Meditation May Ease Anxiety, Mental Stress." Harvard Health, 8 Jan. 2014, www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967.
"Exercising to Relax - Harvard Health Publishing." Harvard Health, 7 July 2020, www.health.harvard.edu/staying-healthy/exercising-to-relax.
Gpointstudio. “Young Woman Brushing Hair in Front of a Mirror.” Freepik, 2019.
Hadshiew, Ina M., et al. "Burden of Hair Loss: Stress and the Underestimated Psychosocial Impact of Telogen Effluvium and Androgenetic Alopecia." The Journal of Investigative Dermatology, U.S. National Library of Medicine, 2004, pubmed.ncbi.nlm.nih.gov/15304082/.
Jackson, Erica M. "Stress Relief: The Role of Exercise in Stress Management: ACSM's Health & Fitness Journal." LWW, vol. 17, no. 3, 2013.
journals.lww.com/acsm-healthfitness/fulltext/2013/05000/stress_relief__the_role_of_exercise_in_stress.6.aspx.
Kumar, M. Ashwin Shravan, et al. "Hair Fall Due to Stress Factors." Drug Invention Today, vol. 10, no. 2, 2018.
Husney, Adam, et. al. "Types of Hair Loss." Types of Hair Loss | Michigan Medicine, 17 July 2020, www.uofmhealth.org/health-library/ug2799.
Weeks, Taylor. "3 Ways Food Can Contribute to Hair Loss." WebMD, www.webmd.com/connect-to-care/hair-loss/ways-food-can-contribute-to-hair-loss.
Proudly powered by Weebly