Hair loss due to stress : how to stop it ?

Do you spend your days juggling work deadlines, family obligations, and daily unexpected events? Rest assured, you are not alone—many of us experience stress creeping into our lives… and unfortunately, our hair is one of the first to suffer! Yes, stress can literally make your hair fall out! This phenomenon is more common than you might think and can quickly become an additional source of anxiety, which in turn worsens hair loss (a vicious cycle).

Fortunately, all is not lost. There are solutions to break this downward spiral and reverse the trend! In this article, we will explore the main strategies to protect your hair from the harmful effects of stress.

Why does stress cause hair loss ?

Stress : a natural response of your body

Stress, whether occasional or chronic, is a survival reaction programmed into our bodies. When a stressful situation arises, your body enters “alert mode”. It releases hormones such as cortisol and adrenaline to mobilize your resources: increasing your heart rate, sharpening your focus, and preparing you to react quickly. This is a completely normal and useful response… in the short term.

However, when this state of stress persists and becomes chronic, these same hormones, continuously released, can start disrupting various bodily functions, including hair growth.

Cortisol, for example, increases inflammation in the body, which can affect the health of hair follicles. Adrenaline, on the other hand, promotes blood vessel constriction, reducing the supply of nutrients and oxygen to the scalp. The result? Your hair enters a resting phase (telogen phase) prematurely before eventually falling out.

This biological cascade, although invisible, has very visible consequences on your hair. It’s no coincidence that periods of intense stress—such as moving, an exam, or a breakup—often coincide with a noticeable increase in hair loss. Fortunately, once stress is managed, these effects are often reversible.

Stress-related hair loss : different types

There are three main types of stress-related hair loss:

1. Telogen Effluvium: This is the most common form. Stress pushes the follicles into a premature resting phase (telogen phase), leading to diffuse and temporary hair loss.
2. Alopecia Areata: In some cases, stress can trigger an autoimmune response in which the body attacks its own follicles, causing patchy hair loss.
3. Trichotillomania: A rarer condition where stress leads to an unconscious urge to pull out one's hair.

Good news : hair loss is often reversible !

Unlike androgenetic alopecia, stress-induced hair loss is generally temporary. Once the underlying cause is identified and addressed, your hair can grow back!

How to slow down stress-related hair loss ?

Initially, the goal is to slow down—or at least reduce—hair loss. The key is to regain control, as reversing the trend overnight is unfortunately impossible. To achieve this, adopting a few essential principles is necessary:

Identify and manage the source of stress

The first step is to identify what triggers your stress. Is it related to your job, lifestyle, or personal issues? This is probably the most important step, as clearly identifying the source(s) of your stress will allow you to take targeted and effective measures.

Of course, it’s not always easy to completely “eliminate” stress, especially in modern life. However, you can manage stress daily or at least minimize its impact on your health. How? For example, by practicing meditation or conscious breathing (techniques that calm the mind and reduce cortisol levels), getting enough sleep, exercising, spending quality time with family or friends… Anything that brings joy into your daily life will help neutralize some of your stress. The effect may seem small in a single day, but over weeks or months, it can work wonders!

Adopt a nutrient-rich diet

Your hair, like the rest of your body, depends on what you eat. During periods of stress, your body depletes its reserves to cope with pressure, often at the expense of essential nutrients for hair health. To slow down hair loss, it is crucial to rebalance your diet by prioritizing foods rich in vitamins, minerals, and essential fatty acids:

Boost your protein intake

Hair is primarily composed of keratin, a protein. To promote its growth, focus on protein-rich foods such as eggs, lean meats, fish, and legumes.

Increase your Iron and zinc levels

These minerals are essential for hair health. Iron helps oxygenate hair follicles, while zinc supports cell repair and strengthens roots. You can find them in significant amounts in spinach, lentils, seafood (such as oysters), and pumpkin seeds.

Don't neglect B vitamins

Biotin (Vitamin B8) is particularly known for its benefits on hair. It stimulates keratin production and supports hair growth. Include nuts, bananas, and whole grains in your diet to reap its benefits.

Incorporate Omega-3s

These essential fatty acids nourish the scalp and prevent dryness, a factor that can weaken hair. Salmon, nuts, flaxseeds, and canola oil are your best allies to ensure a sufficient intake.

Stay hydrated

Dehydration can also affect your hair, making it brittle and dull. Drink at least 1.5 liters of water per day to keep your follicles hydrated and healthy.

A varied and balanced diet is not a cure-all, but it provides a solid foundation for slowing down hair loss and promoting regrowth. Day after day, week after week, your hair will regain its strength!

Solutions to reverse the trend

After identifying and managing your stress sources and adopting healthy habits for overall well-being (including a balanced diet, sufficient sleep, and regular physical activity), it's time to tackle the problem locally!

Change your hair care routine

Your hair needs proper care, especially during stressful periods:

• Use gentle and strengthening shampoos: Avoid harsh products that irritate the scalp and weaken your hair.
• Practice scalp massages: This stimulates blood circulation and improves nutrient delivery to follicles.
• Avoid aggressive treatments: No bleaching, straightening, or overly tight hairstyles.

Explore natural treatments

Several natural remedies can benefit hair health:

• Castor oil: Applied as a mask, it strengthens hair and promotes regrowth.
• Onion juice: Rich in sulfur, it stimulates hair follicles.
• Green tea infusions: Applied to the scalp, they soothe and encourage hair growth.

Consider medical treatments

If hair loss persists, consult a specialist. They may recommend solutions such as:

• Minoxidil: A topical treatment that stimulates hair regrowth.
• PRP (Platelet-Rich Plasma): A technique that involves injecting your own plasma to nourish follicles.
• Dietary supplements: Such as biotin, B vitamins, and hair-nourishing complexes.

Protect your scalp

A healthy scalp is the foundation of strong and resilient hair. To protect it, it’s essential to shield it from external aggressions that can weaken hair follicles.

The sun, for example, can dry out the scalp and damage hair. To minimize UV effects, wear a hat or use protective sprays designed for sun exposure.

As for pollution, it deposits harmful particles on your scalp, which can clog pores and weaken roots. A gentle and regular rinse helps eliminate these impurities and maintain a healthy environment for your hair.

Consult a specialist if in doubt

If hair loss persists or worsens, do not hesitate to consult a dermatologist or hair specialist. Early evaluation can make all the difference!

Hair transplant : a last resort ?

In cases where stress-related hair loss becomes chronic or irreversible, a hair transplant may be considered. This procedure restores a dense and natural-looking hairline, even after significant hair loss. However, it should be reserved for situations where other treatments have not produced the desired results.

Key takeaways

Stress and hair loss form an unfortunate duo, but they are not inseparable! The key to stopping hair loss lies in a holistic approach: managing emotions, adopting a healthy lifestyle, maintaining a gentle hair care routine, and, if necessary, exploring specific treatments.