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By Julia Rymut;

Stress and Hair Loss: A Double Dose of Anxiety

It’s difficult to be under stress and hair loss can make it even worse. Find out how stress affects hair loss and what you can do about it.

Brush and a large lock of fallen hairWe have all had days when stress makes us feel like pulling our hair out, but can stress actually cause hair loss? The (perhaps surprising) answer is yes, stress and hair loss are linked. Medical experts cite extreme stress as the cause of two different forms of hair loss: telogen effluvium and alopecia areata. To understand how stress can affect your hair, it is helpful to know how hair grows.

How Hair Grows

Hair grows from the hair follicles just under your skin’s surface. Your soft tresses are composed of the same protein (keratin) that your nails are. The follicles produce live keratin cells, but the hair you see is composed of dead keratin cells.

Each follicle has a life cycle of its own, which is divided into three periods: anagen, catagen, and telogen. The anagen stage is the growth stage and it can last from two to six years. The catagen stage is a two or three week transitional period between the growth stage and the resting stage. The telogen stage is the resting period, which lasts eight to twelve weeks. At the end of the resting period, your old hairs are shed and new hair replaces them as the growth cycle starts.

The majority of your scalp follicles are growing hair at the same time, but the rate of growth can be affected by your health, your age, and your stress levels.

It is normal to lose some hair every day. The average adult has over 100,000 strands of hair on their scalp and it is common to lose around a 100 strands a day. Don’t worry about some hair loss, unless it is excessive or you begin to notice that your hair looks noticeably thinner.

Stress and Hair Loss: How are they related?

One-time Stressful Events

Chances are if you are suffering from telogen effluvium hair loss you will have some idea of the source of the stress. This condition with the tongue-twisting name is directly linked to a serious one-time stressful event such as surgery, injury, or sickness.

When the body experiences a stressful event such as injury, surgery, or illness it responds by targeting all its energy to recovering from the problem, rather than growing hair, nails, and so on. Many hair follicles enter into a resting stage prematurely and hair from the resting follicles begins to fall out at a noticeable rate two to three months after the initial problem. You might notice big handfuls in your brush or comb, or on the floor.

This type of stress related hair loss is certainly alarming, but there is no cause for concern. You can’t go bald from telogen effluvium hair loss, although on some days it may seem like you might. Experts assure us that hair lost from this form of stress will return in six to nine months, likely just as thick and healthy as ever.

Chronic Stress

Hair loss from the stress of a one time health problem does not need treatment, but the stress-related hair loss caused by alopecia areata frequently does need treatment. Alopecia areata is believed to be caused by chronic stress as well as genetic factors and is itself quite stressful and distressful.

Alopecia areata is an inflammatory disease–your immune system on overdrive. Hair growth is stopped when white cells (the body’s disease fighters) mistakenly attack the hair follicles. The affected hairs begin falling out shortly after the growth stops. Round bald spots occur with alopecia and some unfortunate patients may become entirely bald. Medical treatments help some people, but not all alopecia patients.

Will my Hair Ever Grow Back?

Fortunately, in both telogen effluvium and alopecia areata the hair follicles are not damaged; they are simply dormant.

It is rare for telogen effluvium to lead to permanently thinner hair.

In alopecia areata, your hair may return on its own after a period of several months. Sometimes hair re-grows in alopecia areata only to fall out once more. It is not unusual for alopecia areata patients to experience several cycles of hair loss and re-growth. The returning hair maybe thinner, finer, and even a different color than previously. While this cycle of hair re-growth is frustrating, it is a sign that the hair follicles are still working.

Stress and hair loss are linked. If you are suffering from hair loss caused by stress you can take heart that it is likely not a permanent condition. Remember that stressing over the problem can just make matters worse. Instead of fretting, take simple steps towards a healthier lifestyle and you may find that stress-induced hair loss eases on its own.

Filed Under: Stress & Health, Stress Articles Tagged With: stress and health

By Julia Rymut;

Stress Acne: Reduce Inflammation for Prevention and Treatment

Stress acne is a symptom of a taxed immune system. To clear your skin, reduce inflammation through diet and other natural methods.

Like the rest of your body, your skin’s health can be affected by your stress level.  If you suffer from stress acne, you have undoubtedly discovered this for yourself.  Pimples seem to pop up overnight when you feel yourself overwhelmed.  Topical acne treatments may control your symptoms, but they can’t cure the problem.  This kind of acne is more than skin deep and preventing or curing it must be holistic–centered on your whole system, rather than merely targeting symptoms.

Stress and your Immune System

High Stress = Excess Inflammation

Inflammation is the primary physical cause of acne, although excess skin oil also plays a role.  Stress affects your health by causing inflammation throughout your body.

Stressed business womanWhen you are under stress, your body secretes stress hormones, including cortisol.  Cortisol and the other stress hormones travel through your blood stream signaling your blood vessels to dilate and your blood pressure to rise.  These changes prepare you to meet the stress and they are called the “fight or flight” response.

Unfortunately, our modern day stresses are generally long-term and cannot be dealt with through fighting or fleeing.  Chronic stress means that your stress hormones will be nearly continuously released.  One effect of continual stress hormones is that your immune system never shuts down.  It acts as if you are under continual attack from outside invaders (for example bacteria or viruses).  This immune system “overdrive” is inflammation and is a typical result of chronic stress.

Your immune system helps your body fight unwanted invaders, but too much response, inflammation, does not help your body deal with stress.

  • Inflammation of the blood vessels and arteries contributes to hardening of the arteries and heart disease.
  • Inflammation of the digestive tract contributes to digestive problems and inflammation of the air ways contributes to asthma and other respiratory problems.
  • Inflammation of the skin results in stress acne and other stress-induced skin conditions like hives and psoriasis.

Diet for Stress Acne:  Reduce Inflammation

The link between stress and inflammation is complex and yet to be clearly understood.  However, researchers have determined that diet plays a role in the inflammation process.  The Western diet, which is generally rich in refined sugars and other processed foods has been linked to increased inflammation and to acne.

Foods with refined sugars are high on the glycemic index; in others words, they trigger your body’s insulin (blood sugar) level to quickly rise.  A high insulin level puts your immune system on alert, triggering the inflammation response.

A diet rich in complex carbohydrates and omega-3 fatty acids can help you avoid this pitfall and improve your overall health.   Avoid refined sugars and stay away from junk food.  Eat whole grains and foods rich in omega-3 fatty acids, such as cold-water fish (salmon, herring, and trout), nuts and flaxseed.  Getting adequate lean protein will help keep your blood sugar levels balanced.

Chocolate and Acne??

The connection between a poor diet and acne gives some credence to the notion that certain foods cause acne.  Over the years, various foods, including chocolate and milk have been linked with acne.  Researchers are certain that coca, the main ingredient in chocolate, does not cause acne; however, the extra ingredients of that chocolate bar–refined sugar and milk, may cause a problem.

Refined sugar helps trigger the immune response, leading to inflammation.  Milk also seems to lead to inflammation in some people.  Casein the protein found in dairy products produces an allergic response in many people; the immune system reacts by trying to fight the perceived toxin and excess inflammation is produced.  The hormones in milk have also been linked to acne.

Traditional Chinese Medicine

Chinese traditional medicine also recognizes the connection between diet and acne, as well as between the emotions and acne.  Emotional strain or improper diet can lead to the stagnation of qi, the vital life force (energy) flowing through your body.  Chinese practitioners recommend eating cleansing foods and keeping well-hydrated to help promote the flow of qi.  Cleansing foods include: watermelon, squash, pear, broccoli, cucumber, winter melon, cabbage, celery, beet tops, dandelions, seaweed, aloe vera, carrot tops, cherries, papaya, persimmons, buckwheat, brown rice, millet, and mung beans.

Another Chinese remedy: pearl powder.  Pearl powder is made from sea pearls is used on the skin to promote skin health.

Sunlight for Stress Acne

In recent years laser light treatments have proven useful in treating acne.  This success does not surprise naturopathic healers who have long advocated sunlight for acne.  Exposure to sunlight is necessary for your body to produce vitamin D, which is vital for calcium absorption and also plays a role in fighting inflammation.

Experts say that fifteen minutes of sun exposure before you put on any sunscreen is healthy, not harmful.  Try to get the morning sun; the atmosphere offers the most protection against harmful ultraviolet rays in the morning.   A little sun can ease depression, and stress and give you healthier skin; it can even lower your blood pressure.  Just remember not to over do it; sunburning is not healthy for your skin or the rest of your body.

So if you have stress acne explore the many alternative ways to treat it.  Don’t assume that acne must be a fact of life.  Eliminating stress acne means you have one less stress to cope with.

Filed Under: Stress & Health, Stress Articles, Stress Resources Tagged With: acne, stress and health

By Julia Rymut;

Improving your Sleep and Relaxation Naturally

Woman needing sleep and stress relief

There are many ways to improve your sleep and relaxation that are natural and healthy. Obviously, the first step to alleviate your stress related insomnia is to reduce stress. But once you can’t sleep, try these ideas to get your rest and feel refreshed.

Nine Ways to Get to Sleep

  1. Pretend you are sleeping. When you have sleep problems, remain lying down with your eyes closed. Pay particular attention to the wonderful night noises and give thanks for being awake and blessed with experiencing the night.

    Do you Listen to the ‘Experts’?

    Many experts advise getting up when you can’t sleep and doing some quiet activity. “There’s no point in tossing and turning,” they say.

    I have found this advise to be silly and this tip is the exact opposite. Experiment. See which works for you.

    Staying down is directly opposite advice that many specialists give, but in the morning, I find that I was not really as awake as I thought. I was actually dosing off and on all night and by staying down, I could take advantage of my little naps. I have also observed this in other people when they say “I was awake all night”.

    If you get up, you are definitely not sleeping and will be tired in the morning. Try pretending you are asleep and see if you can grab a few winks.

  2. Woman needing sleep and stress relief

  3. Intend to tire your body. If you must get out of bed, do it with the intention of tiring your body for rest.

    Working at night is fine if you enjoy it, but with insomnia, your goal should be sleep and relaxation. Don’t get to work on your to-do list, and don’t get sucked into a movie you have always wanted to watch. Your purpose is to tire your body and get back to bed. Do a quiet activity only until you can sleep again.
  4. Keep a pen and paper next to the bed. When your mind is racing or creativity is flowing, keep a pen and paper next to the bed in an easily reachable place. If you have a “to do” thought, write it down, but keep your eyes closed. Do not turn on the light. Stay sleepy but write down your thought and erase it from your mind.

    When creativity is flowing, and a great story idea or poem scrolls through your head, write it down too. If possible, write it down in the dark and make an effort to lie back down right away and go to sleep. Try not to fully awaken.
  5. Child’s Pose. This advice for sleep and relaxation was born when I was pregnant and insomnia because my belly was too big. Lie in your bed in the yoga pose “child’s pose” until you fall asleep. This pose never fails.

    There is one caution: this method is only for very fit people. When you fall asleep in child’s pose, your circulation to your legs is cut off. Eventually you wake up slightly and roll over, but your legs tingle and burn as the circulation returns. If you have circulation problems, don’t try this technique.
  6. Homeopathy. Homeopathy works great for improving your sleep and relaxation. Hyland’s makes an excellent sleep remedy called Calms Forte (affiliate link).

    Homeopathy is based on the idea of “like cures like.” When you take a remedy of a plant which can cause symptoms like insomnia, it will cure insomnia. In Western medicine, this a bit similar to how vaccines work, but with homeopathy the doses are incredibly minute, so dilute that they are almost nonexistent. Homeopathy is safe and very effective.

    You can find Calms Forte at most health food stores that sell homeopathy.
  7. Drink warm milk. Milk has calcium which can help you sleep and relaxation. Plus grandmothers have been advising this for years. I find it works well. Try adding a little vanilla extract for flavor. You may find this better than teas because it doesn’t make you pee right away.
  8. Herbal remedies. There are many herbal remedies, teas, supplements and tinctures which can help your sleep and relaxation. Try chamomile, catnip, hops, kava kava, valerian or passionflower. If you don’t know what to try first, go to the health food store and see which remedy pops out to you. Often your intuition is the best guide.
  9. Melatonin. Melatonin is a hormone which naturally occurs in your body. This remedy is particularly suggested when your sleep problems are due to a disruption in your regular sleep schedule. If you have worked late or have jet lag, try melatonin. Take the supplement 30 minutes before bed.
  10. Ignore your mind. Sometimes your thoughts are so busy marching around in your head that you can’t sleep or relax.

    Practice ignoring them.

    Notice when your thoughts take you to your typical story, the same old dialogue, your regular worries. When you see this pattern direct your attention back to the quiet of the night.

    Notice how your feet feel. You can not be able to simultaneously feel your body and fret. It is likely that you will have to repeat this over and over, just like teaching a child, but eventually, you will become more skilled at keeping your thoughts quiet.

Filed Under: Stress & Health, Stress Relief Tips Tagged With: insomnia, stress and health, stress relief, stressors

By Julia Rymut;

Good Sleep and Stress Relief with Aromatherapy

Having a good sleep and stress relief are both possible with aromatherapy. Essential oils are excellent and soothing the nervous system. Find out which oils are best to start with and have a great sleep.

Insomnia is the poster child of aromatherapy.

Lavender bundleIf any condition has been studied and restudied to see the affects of essential oils, it is insomnia, and the oil of the day is lavender.

However, as effective as lavender is to promote a good night’s sleep, there are many other oils which can be equally beneficial to relieving sleep disorders.

Why Can’t you Sleep?

The first factor to look at with sleep disorders is the root cause of the insomnia.

Can the cause be corrected by a behavioral change (eating earlier in the day, reducing alcohol or caffeine consumption, etc.)?

Are your sleep problems resulting from a physiological imbalance? Physiological imbalances may include decreased melatonin production, a natural result of aging, excessive stress, depression, long term use of some medications, chronic pain, etc.

If there is a cause below the insomnia, then it is always best to address that cause in addition to the insomnia.

To begin, assess your daily routines and make any behavioral changes which make sleep as easy as possible. Exercise, eat early in the evening, avoid stimulants, etc. Make everything in your bedroom ready to suggest sleep, so put away any work, business materials or anything that stimulates your mind.

Want Excellent Sleep and Stress Relief?

Choose one of the following oils and give it a try. If it doesn’t give you relief, then try the next one. Aromatherapy gives quick results, so suffering night after night, hoping that an oil will work will not usually change the results. Each body is different so you may need to find the oil especially suited to you.

  • Lavender. Lavender is the first oil to try for both sleep and stress relief. It has been used for centuries for insomnia. Try putting a few drops on a tissue next to your pillow and see if your sleep improves.
  • Chamomile. Chamomile has been used for a long time to soothe children. It is calming and relaxing and combats depression and stress.
  • Jasmine. Jasmine is technically an “absolute” and not an essential oil. Interestingly, the flowers must be picked at night for maximum fragrance. Jasmine is used for anxiety, depression and insomnia, as well as just because it smells nice.
  • Melissa. Melissa has been used to heal the heart or the emotions. It is calming and uplifting and balances the emotions. If you can’t sleep because your heart is aching, give Melissa a try.
  • Valerian. Valerian is widely recognized as a mild sedative and sleep-aid, including by the German Commission E, a German government regulatory agency that has studied herbs for efficacy and safety. For many nervous conditions, you can try valerian.
  • Peace & Calming blend. This is a marvelous blend which smells delicious (it contains tangerine) and both uplifts and calms. I diffuse this blend in my massage room before giving a massage to create a restful environment. This blend is often used with overactive pets and children because it is so lovely and effective. Rub a drop or two on your arms and chest and smell it as you sleep.
  • Dream Catcher blend. This blend helps open you for creative dreams while inhibiting negative ones. I would try this blend if my sleep was not satisfying. Use Dream Catcher to stimulate creativity while sleeping.

How to Use Essential Oils to Improve Sleep and Stress Relief

There are several ways to use these oils to improve your sleep and stress relief. You can inhale the aroma by putting a drop on a tissue near your bed, or using a diffuser. Any way you can enjoy the scent will bring the relaxing effects to your body. Inhalation is most recommended for emotional support.

You can also use the oils topically. Rub a drop or two on your palms and then rub it on your arms. You can put a drop on your chest so that you smell it during the night. If you want the benefits of the oil, but you don’t want to smell it, rub some on the soles of your feet. The oils can penetrate your skin and soothe your nerves.

Aromatherapy can be used for emotional, spiritual and physical relief of all your stress symptoms. You can use them everyday for many common tasks. Anytime you inhale the oils, you receive the benefits of them.

Filed Under: Stress & Health, Stress Relief Tips Tagged With: aromatherapy, essential oils, insomnia

By Julia Rymut;

Does Stress Cause Gray Hair?

There are many stories about premature graying under stress, but is there a direct link? Does stress cause gray hair? Experts disagree but there are many ways stress can contribute to it.

Tyler Cymet a scientist from Sinai Hospital (Baltimore) has studied the connection between gray hair and stress. Cymet agrees with other experts that the old myth of going gray overnight is indeed a myth, but he parts company with experts who believe gray hair is determined strictly by our genes.

What causes Gray Hair?

Woman with Natural Gray HairThe cells that produce hair pigment (melanin) die with age, causing our hair to turn gray or white. Gray hair still has some melanin, while white hair has no pigment at all. Cymet believes that long-term stress may hasten this normal aging process. Stress makes hair shed more quickly than normal, causing pigment cells to wear out more rapidly than they would otherwise.

Cymet even thinks that the stress of modern living is making most people go grayer sooner than might have a generation ago. He estimates that people now go gray five years earlier than people did in 1970.

Why does Stress Cause Gray Hair?

There are many theories about how stress and gray hair are related. Some suggest that chronic free radical damage contributes. Stress hormones can cause inflammation and this increases free radicals, unstable molecules that damage cells. It could be that free radicals decrease the melanin production.

Eastern healing systems have a somewhat different perspective on stress-related gray hair, than the traditional Western medical approach. In Chinese traditional medicine premature gray hair is considered related to an imbalance in the kidneys and the blood. One of the main concepts of Chinese traditional medicine is the concept of qi-energy that flows through your entire body. Stagnation of qi can lead to kidney and blood problems.

While Chinese traditional medicine offers no medicine to reverse gray hair, it is thought that strengthening the blood and kidneys may stop premature graying. Black strap molasses, black sesame seeds, nettles, Hijiki seaweed, wheat grass, and chlorophyll are given to strengthen to the blood and kidneys.

If you are considering increasing your seaweeds as one of your gray hair solutions, exercise caution. Seaweed contains high amounts of iodine; iodine is necessary for thyroid health, but too much can lead to thyroid problems (one symptom of which is premature graying). Sometimes it’s hard to win!

Ayurvedic medicine, practiced for five millennium in India, also sees premature graying as an imbalance. Various Ayurvedic herbal remedies are recommended for this imbalance as well.

If your hair is already turning gray from stress, what do you do? Stress-related gray hair solutions has some tips for you.

Filed Under: Stress & Health, Stress Articles Tagged With: stress and health

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