Alopecia areata is an autoimmune condition where the immune system mistakenly attacks hair follicles, leading to inflammation and hair loss. When you have this condition, your hair often becomes more fragile, so it’s important to protect it.
Consider avoiding these five things when you have alopecia areata to prevent further hair loss:
Your hair routine is especially important when managing alopecia areata. The skin on your scalp may already be sensitive, and certain products and hairstyles can cause further damage. As you care for your hair, try to avoid the following that may contribute to hair loss:
- Products with harsh chemicals: Avoid products that contain strong chemicals like sulfates, alcohol, or added fragrances. These ingredients can irritate the scalp and other sensitive areas affected by alopecia areata, such as the skin around your eyebrows or beard. Look for mild, fragrance-free products designed for sensitive skin or thinning hair.
- Tight hairstyles: Styles that pull tightly or create tension on your scalp, like slicked-back ponytails, buns, cornrows, or snug headbands, can lead to more shedding. Opt for loose, comfortable styles that don’t tug at your hair.
- Excessive heat: High temperature from blow dryers, straighteners, curling wands, or eyelash curlers can worsen hair loss. Consider letting your hair air dry. If you do use heat, use the lowest setting and a safe heat protectant when possible.
- Aggressive brushing or grooming: Tugging at your hair with brushes and combs can cause hair to fall out more easily. Use a soft-bristle brush and a wide-tooth comb, and take your time, especially around areas that already feel sparse or irritated.
Alopecia areata causes skin inflammation. Many things, including diet, can further influence skin inflammation. Some foods help reduce inflammation and support a healthy immune system. Others may trigger inflammation and potentially worsen alopecia areata symptoms. Foods linked to increased inflammation include:
- Sugary foods and drinks: Foods high in added sugars, such as candy, sodas, and baked goods, can cause inflammatory responses that may stress your immune system.
- Fast foods and heavily processed snacks: Fast foods and ultra-processed foods, such as French fries and packaged chips, can trigger inflammation.
- Refined grains: These include white bread, white rice, pasta, and many packaged snacks made with white flour, which can raise your blood sugar quickly and contribute to inflammation.
- Certain types of meats: Beef, pork, and lamb contain compounds that some people’s immune systems react to, leading to increased inflammation.
- Gluten: If you’re sensitive to gluten or have celiac disease, you may already try to avoid gluten. Doing that can also help with your alopecia areata. A gluten-free diet may help with hair regrowth in people with celiac disease and alopecia areata.
Pay attention to how your body feels after eating foods known to trigger inflammation. If you notice that certain foods worsen your symptoms, it may be helpful to adjust your diet.
For many people with alopecia areata, stress can trigger flare-ups or worsen hair loss. Stress raises cortisol, a hormone that can interfere with how hair follicles work and affect hair growth.
It’s common to notice new patches of hair loss after a stressful time. Since hair loss can be emotional, it can create a frustrating cycle: stress causes hair loss, and hair loss leads to more stress.
Reducing stress may help break that cycle and decrease how often you have flare-ups. Here are some stress-relieving techniques that many people find helpful:
- Meditation: Just a few minutes of meditation and quiet time per day can help calm your mind and lower stress.
- Yoga or light exercise: Physical activity, such as yoga or a short walk, can help relieve stress and boost your mood.
- Slow, deep breaths: Breathing exercises, like deep breathing and 4-7-8 breathing, can help your body relax and are easy to do anytime, anywhere.
- Proper sleep: Consistent, quality sleep helps your body better handle stress and supports overall immune system health.
- Activities you enjoy: Hobbies, creative projects, or anything that brings you joy can distract you from stress.
- A conversation: You could talk to a friend, family member, counselor, or support group. Sharing your feelings can help you feel more supported and less alone. The National Alopecia Areata Foundation offers support programs, resources, and community groups to help you connect with others who understand what you’re experiencing.
If you’re living with alopecia areata, sun protection becomes even more important. Hair helps protect your scalp and face from the sun’s harmful ultraviolet (UV) rays. Without that protection, your skin is more exposed and can burn easily, which increases your risk of long-term damage and skin cancer.
You can protect yourself by taking a few steps:
- Wear a wig or wide-brimmed hat: This helps cover your scalp and face when outdoors.
- Use sunscreen on exposed areas: Apply a broad-spectrum sunscreen with SPF 30 or higher to your scalp and any other areas with hair loss. Reapply every two hours, especially if you’re sweating or swimming.
- Avoid peak sun hours: Try to limit time outdoors between 10 a.m. and 4 p.m. when the sun’s rays are strongest, or make sure you’re well-protected during these times.
Many people with alopecia areata have lower levels of vitamin D compared to those without the condition. There’s also a link between low vitamin D and more severe hair loss.
Vitamin D helps support the growth and function of hair follicles. Some research suggests that vitamin D treatments might help with hair regrowth, but there’s not enough solid proof yet to say that vitamin D alone can treat hair loss. Even if vitamin D could help, taking too much of it through supplements could be harmful.
That said, if you’re living with alopecia areata, it’s worth talking to your healthcare provider about checking your vitamin D levels. If your test results show a deficiency, the provider may recommend vitamin D supplements. They may also recommend boosting dietary vitamin D intake through foods like fatty fish and mushrooms.
If you’re experiencing sudden or unusual hair loss, consult a healthcare provider like a dermatologist (a doctor specialized in conditions of the skin, hair, and nails). Alopecia areata can look similar to other types of hair loss. Getting the right diagnosis is important to ensure you receive the correct treatment.
You should also see a healthcare provider if your hair loss is getting worse, spreading to new areas, or changing in pattern. Alopecia areata can cause changes to your nails, like pitting, ridges, or brittleness, so be sure to discuss these symptoms as well.
If the emotional impact of hair loss feels overwhelming, don’t hesitate to ask for support. This may mean speaking with a counselor, joining a support group, or reaching out to someone who understands what you’re experiencing.
When you have alopecia areata, knowing what to avoid can help you manage the condition.
Steer clear of harsh chemicals and tight hairstyles to prevent further hair loss. Try to limit foods that may cause inflammation. Find ways to manage stress, since it can trigger flare-ups. Protect your scalp from the sun with hats or sunscreen, and make sure your vitamin D levels don’t get too low.
