Content

• To step
• Part 1 of 3: Stress-related hair loss
• Part 2 of 3: Reducing emotional and physical stress
• Part 3 of 3: Stimulating healthy hair growth
• Tips
• Warnings

Sometimes emotional or physical stress can lead to hair loss, something that is of serious concern to most people, something they would most like to reverse. However, people don't start losing hair until weeks or months after a stressful event, which can occur for several more months due to the length of the hair growth cycle. Fortunately, the hair will grow back on its own as soon as you no longer suffer from stress, but there are also a number of things you can do to get through the process better. Start with the first step to find out how you can relieve stress and how to properly care for your hair to reduce hair loss.

To step

Part 1 of 3: Stress-related hair loss

1. Familiarize yourself with the different types of stress-related hair loss. The three main types of stress-related hair loss are as follows:
   • Telogen effluvium: With telogen effluvium, stress causes the hair follicles to temporarily stop growing hair. After several months, the hair that comes out of these hair follicles may suddenly fall out in greater amounts than normal. This is possibly the most common type of stress-related hair loss.
   • Alopecia areata: With alopecia areata, the hair roots are diseased, causing tufts of hair to fall out. Several factors can cause this type of hair loss and stress is suspected to be one of them.
   • Trichotillomania: This condition is very different from the previous two as it is the person causing the loss, be it scalp hair, eyebrows or other hair. People usually develop this condition as a way of coping with stress, anxiety, depression, loneliness, or boredom.
2. Visit a doctor to make a diagnosis. With any type of hair loss, the link between hair loss and stress is somewhat unclear.
   • While stress is sometimes the direct cause of hair loss, it can also be an indirect cause if you already have a condition that gets worse as a result of stress. Hair loss can also cause stress instead of the other way around.
   • While most cases of hair loss do not require significant medical attention, hair loss is not always the result of stress (as you may have thought), but a symptom of a more serious underlying problem. That is why it is important to consult a doctor instead of making the diagnosis yourself.
   • Some of the more serious conditions that can lead to hair loss are hypothyroidism, autoimmune diseases such as lupus and polycystic ovary syndrome (PCOS). For hypothyroidism and PCOS, there are treatments available that can contribute to hair regrowth. With autoimmune-related hair loss, the loss is often permanent.
3. Hair usually grows back on its own. If hair loss is caused by stress, then treatment should focus largely on minimizing or eliminating stress.
   • Once you are no longer suffering from stress, your hair should grow back on its own without the need for medication or other treatments.
   • Patience is important. The hair growth cycle takes time and it can take several months to see significant improvement.
   • Just do your best to avoid getting stressed out by the whole situation, as that will only make things worse. Have faith in your follicles' ability to grow new hair and it will all be fine.

Part 2 of 3: Reducing emotional and physical stress

1. Get plenty of sleep. Sleep deprivation can contribute to both mental and physical stress, especially if the sleep problems persist for a longer period of time. It can negatively affect your diet, your performance at work and your mood in general, which in turn can lead to stress or anxiety-related hair loss.
   • Improve your sleep by sticking to standard sleep times, which means that you go to bed and get up at the same time every day. You should try to get at least seven to eight hours of sleep every night.
   • Avoid doing overly stimulating things before going to bed. Do not watch TV shows or scary movies, stay away from the bright screen of your laptop or phone, do not exercise or eat. Instead, take a warm bath or read a book.
2. Stick to a healthy diet. Healthy eating gives your body more energy so that it can deal with stress better. A healthy diet also contributes to the health of your hair, making it less likely to fall out.
   • Eat at least three well-balanced meals a day. Breakfast every morning to prevent binge eating and unhealthy eating later in the day.
   • Stay away from sweets and foods containing trans fats. Instead, eat more fruits, vegetables, whole grains, protein foods, and foods high in unsaturated fats such as avocado, fatty fish, nuts and olives.
   • Increase your intake of certain vitamins and minerals that contribute to healthy hair growth and general health. Think of vitamins A, B, C and E, zinc, selenium and magnesium. Omega-3 fats can also make a positive contribution as they improve the health of your scalp.
3. Exercise more. Exercise can be very good for helping to relieve emotional stress. When you exercise, your body releases endorphins - also known in English as "happy hormones" - which can help you feel calmer and relax.
   • What kind of sport you do is up to you - when it comes to relieving stress, try to find something you enjoy, be it running, rowing, cycling or dancing. As long as it gets your heart rate up and puts a smile on your face.
   • Also try to take weekly yoga or meditation classes, as these have been proven to reduce stress levels. What you can also do is practice meditating - at home, at your desk, or anywhere else where you are able to shut yourself off completely from the world for a moment and focus on clearing your mind.
4. See a therapist. Emotional stress can get much worse over time if you pile up your feelings and don't talk about the causes of your stress. Seeing a therapist to talk about your anxiety issues can be very relieving and works wonders when it comes to relieving stress.
   • If you don't like talking to a therapist, at least do so with a close friend or family member you trust. Don't be afraid to burden them with your worries - they will happily lend a listening ear.
   • Even if talking about it won't change the cause of your stress, it can still help you see everything from a different perspective. Talking to friends and family can also make you realize that there are people you can count on and that you won't have to deal with that stress on your own.
5. Give your body time to recover from a major physiological change. Major physiological changes - such as surgery, a car accident, illness, or childbirth - can be very traumatic to your body, even if you feel fine mentally. That is why people often only notice after three to six months after such a physiological change that their hair starts to fall out.
   • When this starts, it is important to know that the damage has already been done. There is little you can do to reverse the effects of a traumatic event after it has already happened.
   • That is why giving your body recovery time is the only solution. Hair loss is not permanent, so once your body has recovered from that stressful event, your hair will grow back.
6. Check your medications. There are several drugs that can stimulate hair loss, making stress-related hair loss worse.
   • Among these drugs, a common drug is blood thinners and blood pressure tablets (beta blockers). Other medications that also affect are methotrexate (for rheumatic disorders), lithium (for bipolar disorders), and a number of nonsteroidal anti-inflammatory drugs.
   • If you use one of these medications and you suspect that they have a negative effect on your hair, visit your doctor and ask if smaller doses or a switch to a different type of medication are possible.

Part 3 of 3: Stimulating healthy hair growth

1. Eat enough protein. Your hair is mostly protein, so a high-protein diet is essential for healthy hair. If you don't consume enough, your body can stop the supply of protein to your hair and use it for your body's most essential functions.
   • If your hair isn't getting enough protein, it will stop growing. As a result, when your current hair reaches the end of the growth cycle and falls out naturally (in a process called the catagen phase), it may seem like you have less hair than normal.
   • Don't worry though - once you carefully put enough protein in your diet, your hair will start growing again and feeling thicker in no time.
   • The best protein sources include fish (such as tuna, salmon, and halibut), white meat (such as turkey and chicken), eggs, dairy products (such as milk, cheese, and yogurt), beans (such as kidney beans, white beans, lima beans, and black beans), and beef. , veal, pork and tofu.
2. Increase your intake of vitamin B and decrease your intake of vitamin B. Vitamin B is necessary for healthy hair growth, so if you don't get enough of it on a daily basis, it can have a negative impact on your hair. On the other hand, a surplus of vitamin A can trigger hair loss, so you should reduce that intake.
   • A lack of vitamin B in a diet is uncommon, but it can be a problem for some people. To naturally increase your vitamin B intake, eat more fish and lean meat, starchy vegetables and fruits other than citrus fruits.
   • To reduce your vitamin A intake, try cutting back on supplements or medications that contain vitamin A. Remember, the Recommended Dietary Allowance (RDA) of Vitamin A is 5000 IU.
3. Avoid a diet that is low in calories. A diet that is low in calories often lacks many of the vitamins, nutrients and healthy fats your body needs to function normally and maintain healthy hair growth.
   • In addition, rapid weight loss (as a result of a low-calorie diet) can be serious physical stress to the body, which in turn can cause hair loss.
   • It is important to eat healthy and that means that you provide your body with all the necessary fuels. So if you're trying to lose weight, you need to make healthier choices and exercise regularly.
   • Try to lose weight slowly and steadily instead of trying to lose as much weight as possible as quickly as possible by not eating anything. A safe, enforceable goal is to lose one pound to one kilogram per week.
   • Many foods rich in fat and calories are actually very good for you, given you make the right choices. Foods such as nuts, avocado and fatty fish are all high in unsaturated fats, are very healthy and should be part of a balanced diet.
4. Take good care of your hair. Proper care of your hair will contribute to the overall health of your hair so that it will be stronger and less prone to shedding.
   • Start by using a shampoo and hair conditioner suitable for your hair type. Dry hair will need richer and moisturizing products, while greasy or very thin hair will need lighter products made for regular use.
   • Avoid using hair products that contain too many chemicals. Shampoo containing sulfates or parabens should be avoided, but more natural, organic ingredients should be used.
   • You should also avoid washing your hair too often, as this can strip away natural oils, making it dry, brittle and more brittle. Every two to three days is appropriate for most hair types.
   • Nourish your hair even better by getting hydration and shine treatments at a beauty salon or simply by making a natural hair mask at home. Oils such as coconut oil, argan oil and almond oil can greatly improve hair condition as it makes hair silky smooth.
   • Take good care of your hair by going to the hairdresser every six to eight weeks. This way you get rid of split ends and your hair will feel good and of course your hairstyle will look beautiful again.
5. Don't overdo your hair. Doing too much to your hair can be very bad for your hair. Women today are obsessed with blow drying, straightening and curling by using heated styling tools. Those tools can greatly deteriorate your hair condition.
   • Try to minimize the use of styling tools. Experiment with drying your hair naturally, scrunching your hair using a little hair mousse or curling your hair without heat, using rollers for example.
   • Do not play too much with your hair, for example by breaking off split ends. Also be careful with ponytails - making them too tight can cause hair loss (traction alopecia). Wear loose hair as often as possible (especially at night) and experiment with loose, low ponytails and braids. Also, don't comb your hair too often.
   • Be careful when dyeing your hair as dye can dry out, damage and burn your hair. Wait as long as possible before getting your hair dyed again and think carefully before deciding to treat your hair with bleach. Consider a more natural hair coloring method, such as henna. While henna colors your hair, it also nourishes your hair.

Tips

• By reducing the social, emotional, and professional demands you are placed on, as well as the ones you impose on others, you can control your stress levels.
• A massage not only relieves your muscles of tension, but also promotes blood flow in your body and helps reduce emotional and mental stress.
• Keeping a diary allows you to express frustration through writing.

Warnings

• Women in their thirties and sixties may experience long-lasting telogen effluvium, which can fluctuate over the years. It affects the entire scalp but does not cause complete baldness. It is also a condition that can go away on its own.