THE HIDDEN CONNECTION BETWEEN CHRONIC STRESS AND HAIR HEALTH PLUS THE STEPS TO TAKE TO REGAIN YOUR CROWN
I’ve had super thick, curly hair as soon as I came out of the womb in 1990. All the way up until around 2022, and then things began to change. Working as a community pharmacist in the height of COVID really did a number on my health and my overall wellness but how I noticed truly was my hair changing. More strands here in the brush, more strands there in the sink, falling like leaves from the trees in the fall season. Not even just that, I was literally pulling my own hair out to the point where I had bald spots in my head. My brush and even my hands started to show evidence of the weight that I was carrying and the chronic stress that I was experiencing.
Our hair is more than a culmination of proteins and fibers. It is our crown. It is an extension of our energy. Many different religions and cultures see hair as sacred and keep it growing out of respect for God. And like the story in the Bible of Samson getting his hair cut and losing his power and strength. So hair often tells a story or holds energy for us and when we experience chronic stress it not only affects our mind and body, it also affects the health of our strands. This blog post will help to reveal the hidden connection between chronic stress and hair health while providing actionable steps towards restoration.
THE SCIENCE BEHIND IT ALL
So first of all, what defines chronic stress? We all experience quick bouts of stress like a stressful moment at work or having to confront someone about something. These are acute stresses and these moments bring about temporary physiological triggers that the body recovers from soon after the event is over. When stress lingers and is experienced on a consistent basis, especially if the stress is held in the body and not expressed, it becomes chronic... and a problem.
Chronic stress affects our overall wellness and vitality by keeping us wired in a sympathetic state of fight-or-flight raising cortisol levels and wreaking havoc in the body. Prolonged elevated levels of cortisol in the body can lead to heart problems, a weakened immune system, issues with sleeping and even weight changes. When it comes to our hair, there are even more reasons for stress causing hair shedding, thinning or loss. Let’s discuss them here in more detail.
Disruption of hair growth cycle
Our hair grows in a natural cycle that has three phases: growth, transition and resting. Chronic stress can disrupt this cycle by keeping the hair follicle stem cells in a resting phase for quite a while without regenerating tissue. In the resting phase, hairs shed more easily. Cortisol is responsible for this disruption and as stated earlier, chronic stress often leads to elevated levels of this stress hormone.
Hormones Gone Wild
When we are in stressful situations, our bodies release stress hormones such as cortisol and adrenaline to prepare us to run or fight for our lives but often times we aren’t being chased. So these hormones stay elevated in the body and affect our beautiful crowns in a few ways. First, high levels of cortisol can reduce length of the growth phase as stated but also can suppress necessary proteins and nutrients that are critical for the growth of our hair. Chronic stress can lead to elevated androgen levels especially women which can cause hair to appear shorter and more fine. If that’s not enough, chronic stress can also cause excess production of sebum or oil by stimulating sebaceous glands which clogs our precious hair follicles and can lead to breakouts or alopecia at some point.
What’s The Priority?
If your body is experiencing a state of chronic stress, eventually your body will start to prioritize vital organs over things like hair growth as it seems like it is in “survival mode.” There are certain nutrients needed for strong, healthy hair and the body will use them up for organs when in a state of stress for long periods of time not leaving much for the hair. Low iron levels can weaken hair and increase shedding. Deficiency of B vitamins like biotin from stress contribute to weaker hair and slower growth. Stress can also affect the synthesis of key proteins and our hair is mainly made up of keratin, a protein.
Compromised Scalp Health
Our hair can only be as healthy as the scalp it grows from and chronic stress can greatly impact the health of the scalp. First, chronic stress causes inflammation throughout the entire body including the scalp which can lead to damage of our hair follicles. And as stated earlier, cortisol can lead to overproduction of oil or sebum which clogs follicles and affects hair growth and thickness. When in a sympathetic state our blood vessels get narrow due to vasoconstriction and this reduces blood flow to the scalp. And why does that matter? Blood carries oxygen and key nutrients to hair follicles stimulating them, so when that is impaired so its hair growth. Chronic stress also increases oxidative stress in the body thanks to increased free radicals which damages cells in the hair follicles leading to fragile strands.
Changes in Behavior
Imagine how you feel when you are in a state of chronic stress. I can only guess that your healthy habits and self-care decline for a bit or you develop poor habits and behaviors that can directly or indirectly affect the health of your hair. I personally experienced what is known as trichotillomania which is hair pulling brought on by stress that can result in hair loss. I’ll never forget sitting in class taking tests all while making a bird’s nest beside me and my friend and hair stylist telling me about bald spots in my hair. My mom still pops my hand if I touch the back of my hair and I’m in my 30s lol. So it’s a tough habit to break. But prolonged states of stress can also lead to poor self-care and self-neglect. We lose desire or motivation to care for ourselves let alone our hair which can lead to hair thinning and breakage. Sleep may not seem like it matters when it comes to hair but poor sleep affects our ability to heal or repair during the night which can disrupt hair follicle regeneration.
As you can see, there are many ways that stress and the hormones associated with elevated levels of stress impact the health of our hair. But how do we know if it’s stress related or something else causing our hair to shed?
IS IT REALLY STRESS?
When we start to see excessive hair in our brushes, combs, or the bathroom floor it can be concerning. I know I was like ummm wtf is happening to me? So how would you be able to tell if the hair loss experienced is coming from stress or something else? There are some key indicators that can help to distinguish this:
When did it start? Hair loss derived from stress usually starts after a major stressful life event that impacts your overall wellness. We lose around 50-100 strands a day naturally but when affected by chronic stress it can increase.
Shedding that happens gradually. Since stress can disrupt the hair cycle which takes around 3 to 6 months, hair shedding or loss from stress is usually gradual.
There’s no pattern. Hair sheds evenly from all over the scalp instead of a definitive pattern like around the edges.
Always consult with your doctor or healthcare provider if you feel like it may be another underlying issue!
REGAINING YOUR CROWN
Now that we know how stress causes hair thinning and loss, let’s focus on how we can work to reduce stress in order to restore healthy hair.
Stress Management
Cultivating mindfulness practices such as meditations, deep breathing or simply just the act of being present in the moment can often bring about calmness and promote feelings of inner peace. Deep breathing is probably the easiest way to activate your parasympathetic nervous system These are free practices that can be tried any time you need. The practice of yoga has also been an amazing stress reducer for me. I loved it so much I got certified as a yoga teacher earlier this year. Yoga Nidra especially is great for intense relaxation and sleep.
Nourish Yourself
Prioritizing whole foods in your diet can ensure you get a wide variety of nutrients needed to restore your hair to health. Include more iron-rich foods in your diet like spinach, lentils and eggs to improve hair strength. Also increase your intake of protein in order to improve synthesis of proteins necessary for hair growth such as keratin. Omega 3 fatty acids help reduce inflammation, prevent dry hair and nourish the hair follicles so increasing levels via supplements or foods like fish, nuts and flaxseeds.
Care for your scalp
Our scalp creates the foundation to where our hair comes from so it makes sense to adopt healthy hair practices. Adopting hair rituals can combine self-care and scalp care which can improve hair health as well as our overall health. Nightly scalp massages can improve blood flow to the scalp as well as promote connection and tranquility. Using clean hair care products that don’t add harmful substances to our bodies and further impact hair growth.
See a professional
If you have tried these things with no relief, I recommend seeking professional support. See a doctor to rule out any other underlying health conditions that may be contributing to hair loss or shedding. You can also see a dermatologist or trichologist that specializes in hair and scalp health. If all else still fails, talking to a therapist or a health coach can help support you through tough emotional times and help to create a stress reduction plan.
YOUR NEXT STEPS
If you are experiencing hair loss or thinning due to stress, it’s possible to restore the health of your hair holistically by addressing stress and tackling it. Take small, consistent steps such as fueling body with better foods, meditating for 5 minutes in the morning or a quick yoga flow to work towards stress reduction and replenishing strands from the inside out. These practices may seem simple but they can help give the power needed to nourish and rebuild.
If you have ever experienced hair loss or excessive shedding or thinning due to stress, how did you overcome? If you have not, which steps will you take today for your overall wellness and hair health?
REFERENCES
Borysenko, J. (2008). Minding the body, mending the mind by Joan Z. Borysenko. Recorded Books.
Lau, J. (2021, March 9). Researchers discover how chronic stress leads to hair loss. Harvard Gazette. https://news.harvard.edu/gazette/story/2021/03/researchers-discover-how-chronic-stress-leads-to-hair-loss/
McDougall, S. (2023, October). The Safe & Trusted Online Pharmacy. The Independent Pharmacy. https://www.theindependentpharmacy.co.uk/hair-loss/guides/how-do-i-know-if-my-hair-loss-is-stress-related
Ryle, J. (2018, November 4). The joy of locks. John Ryle. https://johnryle.com/?article=the-joy-of-locks