Managing Stress to Prevent Hair Loss: Tips and Scientific Insights by Laila Lawson
Introduction
Most individuals can attest to experiencing or knowing someone who has had hair loss. Apparent signs of hair loss can vary but include sparse hair in the front of the head, a lack of fullness when hair is held in an updo style, an abnormal amount of shredding (greater than 50-100 strands per day), etc. While there are underlying conditions that can genetically cause an individual to lose their hair, new studies have shone light on another factor: stress.
What scientific causes hair loss due to stress?
Hair growth proceeds in three stages. The first phase, anagen, is when the hair strand pushes through the skin. This is followed by catagen, where hair growth stops, and the base of the strand shrinks. Lastly, in the telogen phase —also known as the rest stage–the hair falls out. The stem cells within the hair follicle can reset this hair growth cycle.
Recently, a team of Harvard researchers studied the mechanism linking stress and hair loss. The study found that cortisol, a stress hormone produced by the adrenal gland prevents the dermal papilla (a group of cells located at the bottom of the hair follicle) from secreting an important molecule (Gas6) that directly activates the stem cells that reset the growth cycle.
What factors trigger the “stress hormone” cortisol?
Elements that contribute to stress are poor diet (vitamin deficiency), mental health, hormone imbalance, disease, or infection. High stress can raise cortisol levels, disrupting the hair growth cycle and causing premature/excessive shedding. It can also weaken the immune system, leading to scalp issues that worsen hair loss.
Some of the most common stress-related hair loss conditions are:
Telogen effluvium. Immense stress causes hair follicles to stop growing and rest. A few months later, the hair may start falling out when brushing or washing it. The stress of giving birth can result in this hair condition.
Areata alopecia. Many factors have been cited to cause areata alopecia including severe stress. The immune system mistakenly attacks hair follicles, leading to hair loss.
Trichotillomania. A strong urge to pull hair from eyebrows, scalp or other body area. Individuals proceed to such pulling to cope with stress, boredom or frustration.
How to avoid or treat stress-related hair loss?
If an individual is experiencing hair loss, they must be consulted by a board-certified dermatologist who can provide the proper diagnosis and treatment of the situation. These physicians have in-depth knowledge of all things skin, hair, and nails.
From there, be sure to inform your trusted cosmetologist so they are up to date on the fragility of your hair and can provide appropriate, safe treatments during your visits. Ajia Minnis Cruz Lanham, licensed natural hair specialist, instructor, and owner/founder of Thrive Hair Bar says “As soon as you notice hair loss you should communicate with your team. That’s your doctor and your stylist. The sooner we’re able to address the hair loss, the higher your chances are of retaining as much hair as possible and, hopefully even reversing the hair loss.”
Other proactive measures an individual can take to prevent or improve hair loss is to better their dieting (incorporating more foods with iron, zinc, and vitamin D). To decrease stress and anxiety—try meditation, and yoga and get around 7-9 hours of sleep a night. In regards to hormone imbalance (such as PCOS or thyroid disorder), it is important to avoid or limit excessive processed sugars and dairy, as they can trigger inflammation and disrupt insulin levels, leading to hormonal imbalances. Incorporating healthy fats, nuts, and foods rich in omega-3 (e.g. salmon and flaxseed) can support hormone production.
References
Aguh, C. U. (2024, June 20). Hair loss in black women: Tips from an expert. Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/hair-loss-in-black-women-tips-from-an-expert
Guo, E. L., & Katta, R. (n.d.). Diet and hair loss: Effects of nutrient deficiency and supplement use - PMC. Dermatology Practical & Conceptual, 7(1). https://doi.org/10.5826/dpc.0701a01
Hair loss: Diagnosis and treatment. (n.d.). American Academy of Dermatology Association. Retrieved February 9, 2025, from https://www.aad.org/public/diseases/hair-loss/treatment/diagnosis-treat
Hair loss in Black women: Here’s how dermatologists help. (n.d.). American Academy of Dermatology Association. Retrieved February 9, 2025, from https://www.aad.org/public/diseases/hair-loss/insider/hair-loss-black-women
Hall-Flavin, D. K. (n.d.). Can stress make you lose your hair? Mayo Clinic. Retrieved February 9, 2025, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/expert-answers/stress-and-hair-loss/faq-20057820
How stress causes hair loss. (2021, April 12). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/how-stress-causes-hair-loss