Preventing Hair Loss Due to Stress & Nutrient Deficiency

Preventing Hair Loss Due to Stress

We are living in stressful times, and this can really impact our health and overall well-being in many ways. One of them being hair loss. Pregnancy, chronic illness, injuries, relationship troubles, financial concerns, poor diet, surgery, antidepressant medicines, and even jet lag are all examples of stressful events that can cause hair loss.

There is normally a three-month gap between the stressful event or time period and the onset of hair loss. The good news is that stress-induced hair loss is usually only temporary.

So, if you're losing hair due to stress, the best thing you can do is keep calm, eat well, and try not to get too worked up. To counteract stress and protect your hair, consider these suggestions:

1. Exercise:

Any stressful event releases the chemical cortisol into your body. Cortisol can put your body into fight or flight mode and elevated stress levels can interrupt smooth functioning of a variety of systems in your body. Every session of exercise releases dopamine and serotonin to counteract the effects of cortisol in your body. Hence, regular exercise greatly helps in the management of stress and its impacts. To begin, physical activity can help you sleep better. Improved sleep also equates to better stress management. Exercise improves overall mood as well. When your body feels good, your mind often follows. Running, swimming, dancing, cycling, or working out should all be included in your daily regimen. You can still find alternative ways to move throughout your day if you don't have time for a regular fitness regime. Try these tips:

  • Ride your bike to the store instead of driving.
  • Instead of taking the elevator, take the steps.
  • Park as far away from the entrance as possible.
  • Hand-wash your car if possible.
  • Clean your house.
  • Take a walk during your lunch hour.

2. Sleep

Sleep deprivation can induce stress and lead to a vicious cycle of anxiety and insomnia. Better sleeping patterns are beneficial. This applies to your everyday routine as well as the way you arrange your bedroom. Habits that may be beneficial include:

  • Get some fresh air.
  • Closer to bedtime, limit your intake of alcohol and caffeine.
  • Make a sleeping schedule for yourself.
  • 30-60 minutes before going to bed, don't look at your electronics.
  • Before going to bed, try meditation or other types of relaxation.

3. Aromatherapy

Aromatherapy can be a natural stress reliever. In order to enhance health and well-being, the practise entails breathing the aroma of essential oils extracted from plants. Lavender essential oil and Geranium essential oil are effective in relieving stress and anxiety.

4. Yoga

This is a type of exercise that can also be used as a form of meditation. Yoga comes in a variety of forms. Slow exercise, stretching, and deep breathing are the most effective for reducing anxiety and tension.

5. Meditation

There's a reason it's been around for almost 5,000 years. Many people find meditation to be beneficial and effective. It can help with stress, anxiety, and chronic pain while also improving sleep, energy, and mood. In order to meditate:
You'll need to find a peaceful spot to meditate:

  • Relax and unwind (sitting or lying down).
  • Concentrate on a single word, phrase, object, or perhaps your breathing.
  • Allow your thoughts to come and go without judging them.

6. Take several deep breaths

You activate your body's natural relaxation ability when you practise deep breathing. This induces a deeper level of relaxation, which can alter how your body reacts to stress. It increases the amount of oxygen sent to your brain and relaxes the area of your neurological system that controls your ability to relax.

7. Make connections with people

Spend time with people who are optimistic, perhaps a friend or family member who will listen to you. It is a natural way to calm you and lower your stress. When you connect with people in person, your body releases a hormone that stops your fight-or-flight response. You tend to relax. Isolating yourself can make stress worse.

Preventing hairloss due to nutrient deficiency

While preventing and treating hair loss, many people ignore an essential factor: our food and lifestyle. It is equally important to provide nourishment internally as it is externally. We may pamper our hair with oil massages and hair masks, but if the right nutrients are not provided, hair loss issues will still persist.

Listed below are nine nutrients and nutrient-rich foods that are known to keep your hair healthy and may even help control hair loss when consumed on a daily basis. You'll notice a difference if you eat these foods for hair regrowth every day. As a clean beauty platform, we would of course advocate for plant-based sources of these nutrients or sources that are not harmful to our friends in the animal kingdom. The article below however, gives you vegan, vegetarian and animal-based options to combat hair loss.

  • Protein

Keratin is a protein found in hair follicles. Protein rich foods include eggs, nuts, beans and peas, fish, low-fat dairy products, chicken, and turkey.

  • Vitamin A

Vitamin A is made up of retinoids, which have been demonstrated to speed up hair growth. This vitamin may also aid in sebum production, allowing the scalp to be healthier and maintain more hairs.
Fill your plate with vitamin A-rich foods like sweet potatoes, sweet peppers, and spinach, to name a few.

  • Multivitamins: B, C, Iron, Selenium & Zinc

These are essential for cell turnover in the hair development and retention process. Your doctor can prescribe you daily multivitamins, which can be found in most grocery stores and pharmacy chains.

  • Vitamin D

Vitamin D stimulates hair follicles, both new and old. New hair development can be inhibited when you don't have enough vitamin D in your system.
Sunbathing is the most common way people obtain vitamin D. Your vitamin D levels might be depleted if you don't spend enough time in the sun or use too much sunscreen. Spend 15 minutes on a sunny day walking around your area. Have cereals, milk, and orange juice that are fortified with vitamin D as a source of the nutrient. In fact, vegan and vegetarian diets are known to be deficient in vitamin D, so you may need to take supplements. Your doctor can check blood levels of vitamin D and decide the dose of supplementation. Your doctor can test your vitamin D levels in your blood and determine the appropriate dose of supplements.

  • Biotin

Biotin, often known as vitamin H or B7, aids in the synthesis of fatty acids in the body. This process is crucial to the hair's life cycle, and if you don't have enough of it, you can lose your hair. Consult your doctor about taking three to five milligrams every day.

  • Omega-3

Omega-3 is an essential fatty acid that plays an important role in the maintenance of the cardiovascular system and tissue maintenance. Omega-3 can be found in fish oil supplements. Fish oil supplements are extracted from food sources high in omega-3, and deliver two potent fatty acids for the body. These are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Vegan sources can also be found in Flaxseed.