It’s an unsettling feeling when you see a layer of hair covering your shower floor after you’ve bathed. Or maybe you notice a wider-than-normal part when you’re blowdrying, or that your brush is filling up with stray strands faster than usual.
Some loss of hair is nothing to fret about. During the usual cycle of hair growth, there’s a stage at which strands shed naturally, making way for new ones to grow. “During a normal hair cycle, 90% of the strands are in the growing phase and about 10% are in a shedding phase,” explains board-certified dermatologist Mona Gohara, M.D., an associate clinical professor of dermatology at Yale School of Medicine. “The normal amount of hair loss is about 50 to 100 hairs a day. If you see lost hair expanding beyond that, it’s probably not normal.”
Your first step when you notice unusual or dramatic hair loss should be to see your primary care doctor, says Dr. Gohara—they can run lab tests to determine whether the cause is a metabolic one such as a vitamin deficiency, a thyroid problem, or an autoimmune issue.
Your hormones could also be playing a role. During perimenopause and throughout the menopause transition, many women will see their hair start to thin and lose volume; research shows that this is due, at least in part, to a downward shift in levels of estrogen and progesterone, which slows hair’s growth process. “Hair loss during this time can understandably be uncomfortable and embarrassing, and it can have a significant effect on a woman’s self-esteem, confidence, and quality of life,” says Jessica Shepherd, M.D., a gynecologist and menopause expert and the author of Generation M. “Since women spend 40% of their lives in the postmenopausal phase, it’s imperative that more research go into exploring the causes of and the treatments for hair loss.”
Once metabolic causes are eliminated, “you try and peel the onion a bit more. Usually there’s some inciting agent that makes the shedding outpace the growth,” says Dr. Gohara, adding that this may be a medication with hair loss as a side effect or even the use of certain haircare products.
If you’ve ruled out your general health and your medication regimen as causes, consider the below three common lifestyle factors that could be behind your shedding.
Get to the root of your hair loss
How’s your stress level?
“When we see that hair shedding is outpacing growth, the first thing I’ll ask is, Have you had a stressful event?” says Dr. Gohara. “It could be physiological stress, like going through general anesthesia, or emotional stress like the loss of a loved one or a job. When your stress level is up, your hair cycle gets out of whack.”
Try this: Easing stress has head-to-toe benefits, so it’s smart to find ways to feel calmer and more in control as much as humanly possible. Stress-related hair loss often resolves within months, but check in with a doctor if you’re not noticing your hair filling in again after that amount of time.
How’s your hairdo?
The way you treat your hair impacts your hair health. Tight hairstyles like ponytails, braids, and buns can damage hair follicles over time, leading to breakage or traction alopecia, says Dr. Gohara. Excessive use of heat tools, chemical treatments, and harsh products with sulfates or alcohol can weaken your strands.
Try this: Consider looser hairstyles, and be mindful of how often you use dyes and relaxers, as some ingredients can worsen scalp health or lead to hair breakage, says Dr. Shepherd. Limit heat or use lower settings (always apply a heat protectant), and choose moisturizing, sulfate-free products.
How’s your diet?
Healthy hair starts from within. “Drastic elimination diets and dramatic changes in weight are a very common cause of telogen effluvium, which is hair shedding that’s faster than growth,” says Dr. Gohara. “This can also happen if your diet is deficient in vitamin D, folate, iron, or vitamin B12.”
Try this: A physician can test your blood to figure out whether you’re deficient in key nutrients. The best way to make sure you’re covered: Eat a variety of nourishing foods, including ones that deliver fiber and protein along with healthy-hair essentials such as omega-3s, biotin, and vitamins like C and E, says Dr. Gohara.
Minoxidil must-knows
If natural fixes haven’t slowed the shedding, it may be time to talk to your doctor about regrowth medication. A hair loss specialist can help you determine your best option, but here’s what to know about minoxidil, a very popular one:
1. Minoxidil is available as a topical med and as an oral one. “Topical minoxidil is a great starting point—it’s over-the-counter, easy to apply, and effective for many users,” says Dr. Gohara. “On the other hand, oral minoxidil is a full-court-press option that is generally more effective. Both are great, so it depends on your preference.”
2. Topical minoxidil will lead hair to grow wherever it is applied, so be careful to avoid getting it where you don’t wish to have hair (nobody wants accidental sideburns!). Dr. Gohara recommends applying it in the morning so it will have time to dry fully and won’t get smeared on your pillow and potentially cause unwanted facial-hair growth. If you prefer night application, wearing a bonnet or a head wrap can help prevent pillow transfer.
3. Stick to the recommended dose—more isn’t better, and too much could lead to irritation or side effects, Dr. Gohara says. Always wash your hands thoroughly after application to avoid spreading the product to unintended areas. Follow package instructions or your doc’s guidance; using minoxidil on areas it’s not intended for, such as eyebrows, hasn’t been FDA-approved and can lead to unpredictable results.
4. Your hair may fall out again if you stop using the product. “Minoxidil works by extending the hair’s growth phase, so if you stop using it, any hair that regrew as a result of the treatment may be shed, especially if your underlying cause of hair loss [say, if it’s genetic] persists,” explains Dr. Gohara. “However, hair whose growth wasn’t reliant on minoxidil—say, if it regrew where hair was lost due to styling—won’t fall out.”