Habits Causing Hair Loss: What to Watch Out For

Hair shedding is natural—most people lose 50–100 hairs daily. But certain habits can accelerate this process, leading to visible thinning or bald patches. Below, we outline key “habits causing hair loss,” backed by research and expert guidance. Understanding these factors empowers you to make changes that support healthier hair growth.

1. Poor Nutritional Choices

Micronutrient deficiencies can trigger or worsen hair loss. According to Almohanna et al. (2019), vitamins and minerals play pivotal roles in the hair growth cycle:

• Iron deficiency
  • Iron is essential for hemoglobin and oxygen delivery to hair follicles.
  • Low ferritin levels associate with telogen effluvium (diffuse shedding).

• Vitamin D deficiency
  • Vitamin D receptors help regulate hair follicle cycling.
  • Studies link low blood levels to alopecia areata and thinning.

• Zinc and biotin shortfalls
  • Zinc supports DNA and protein synthesis in follicles.
  • Though biotin deficiency is rare, it’s crucial for keratin infrastructure.

• Protein and calorie insufficiency
  • Crash diets or overly restrictive eating disrupt the anagen (growth) phase.
  • Severe undernutrition can cause diffuse telogen effluvium.

Tips to improve nutrition:
• Eat a balanced diet rich in lean proteins, leafy greens, nuts, seeds, and whole grains.
• Consider a basic multivitamin if dietary gaps exist—discuss dosage with your doctor.
• Get routine blood tests to check iron, vitamin D, and zinc levels.

2. Traction and Tight Hairstyles

Repeated tension on hair strands can lead to traction alopecia, especially common in certain styling traditions. In a 2007 cohort study, Khumalo et al. found:

• Tight braids, cornrows, weaves, and ponytails
  • These styles place constant stress on hair roots.
  • Over months or years, they cause follicle damage and scarring.

• Hair extensions and micro-braids
  • Excess weight from extensions intensifies pull.
  • Micro-braids multiply stress points across the scalp.

Prevention strategies:
• Opt for looser, scalp-friendly styles.
• Limit the use of extensions and give your hair regular breaks.
• Avoid hairstyles that require daily re-tightening.

3. Overuse of Chemicals and Heat

Frequent chemical and heat treatments weaken hair structure, making it brittle and more prone to breakage:

• Chemical relaxers, perms, and color treatments
  • Harsh chemicals can strip protective oils and disrupt keratin bonds.
  • Scalp irritation or burns from improper application may harm follicles.

• Daily heat styling (blow-drying, flat irons, curling wands)
  • High temperatures evaporate hair’s water content and damage cuticles.
  • Repeated use without heat protectant products accelerates split ends.

Best practices:
• Space out chemical treatments—aim for at least 8–12 weeks between sessions.
• Use heat tools on the lowest effective setting and always apply a thermal protectant.
• Air-dry hair when possible and choose no-heat styling methods.

4. Inadequate Scalp and Hair Care

Certain grooming routines can inadvertently contribute to hair loss:

• Over-washing or under-washing
  • Daily shampooing can strip natural oils, weakening strands.
  • Infrequent washing allows buildup of oils, sweat, and debris, potentially clogging follicles.

• Aggressive brushing and towel-drying
  • Wet hair is more elastic but also more fragile—vigorous brushing causes breakage.
  • Rubbing hair roughly with a towel can roughen the cuticle and snap strands.

Smart grooming tips:
• Wash hair 2–3 times per week with a gentle, sulfate-free shampoo.
• Use a wide-tooth comb or detangling brush, starting from the ends.
• Pat hair dry with a soft microfiber towel or cotton T-shirt.

5. Lifestyle and Environmental Factors

Beyond direct hair care, daily life habits influence hair health:

• Chronic stress
  • High cortisol levels can shift hairs into the shedding (telogen) phase.
  • Stress-related hair loss may appear 3–6 months after a major life event.

• Smoking
  • Toxins in smoke damage blood vessels, reducing nutrient delivery to follicles.
  • Studies link smoking with premature graying and hair thinning.

• Excessive alcohol consumption
  • Alcohol interferes with absorption of key nutrients (e.g., zinc, biotin).
  • Heavy drinking can trigger telogen effluvium.

• Lack of sleep and sedentary behavior
  • Poor sleep disrupts hormone balance essential for follicle regeneration.
  • Regular exercise improves blood flow, supporting healthy scalp circulation.

Tips for a healthier lifestyle:
• Adopt stress-reduction techniques: meditation, yoga, deep breathing.
• Aim for 7–9 hours of quality sleep per night.
• Exercise at least 150 minutes weekly, per public health guidelines.
• Limit alcohol and quit smoking—seek professional support if needed.

6. Medications and Underlying Health Conditions

Some drugs and illnesses can cause diffuse hair shedding or patchy loss:

• Medications
  • Certain blood thinners, beta-blockers, retinoids, and chemotherapy agents are known to cause alopecia.
  • EASL clinical practice guidelines (2018) note that liver disease treatments (e.g., interferon-based therapies) may trigger hair loss.

• Thyroid disorders, autoimmune diseases, and scalp infections
  • Hypothyroidism and hyperthyroidism disrupt hair cycling.
  • Autoimmune conditions like alopecia areata cause well-defined bald patches.
  • Fungal infections (tinea capitis) lead to localized hair breakage.

What you can do:
• Review your medication list with your healthcare provider.
• Treat underlying medical conditions promptly.
• For persistent or patchy loss, consider a free, online symptom check for Alopecia Areata to gauge whether additional evaluation is needed.

7. When to Seek Professional Advice

While small amounts of shedding are normal, see a doctor if you experience:

• Sudden or significant hair loss over weeks to months
• Bald patches, scalp redness, itching, or scaling
• Signs of nutritional deficiency (unexplained weight loss, fatigue)
• Any other symptoms suggesting a serious condition

A healthcare professional can:

• Order blood tests (iron studies, thyroid function, vitamin levels)
• Evaluate for scalp disorders or fungal infections
• Discuss prescription treatments (e.g., minoxidil, finasteride) if appropriate
• Refer you to a dermatologist or trichologist for specialized care

Conclusion

Identifying and modifying “habits causing hair loss” is a proactive step toward healthier, fuller hair. Key takeaways:

• Prioritize balanced nutrition and correct deficiencies.
• Avoid tight hairstyles and harsh chemical/heat treatments.
• Cultivate a stress-managed, active lifestyle with good sleep hygiene.
• Maintain gentle scalp and hair care routines.
• Address underlying medical issues and discuss medications with your doctor.

If you’re concerned about excessive shedding or patchy loss, don’t hesitate—speak to a doctor about your symptoms. Early evaluation and intervention can make a significant difference in preserving your hair health.