How to Prevent Hair Loss

Co-authored by Courtney Foster and Eric McClure

Last Updated: September 29, 2022 Approved

There are a lot of potential reasons that people lose hair, but unfortunately, it’s usually genetic. If your body is going to lose all of its hair naturally, there isn’t much you can do outside of getting a hair transplant. However, there are actually a ton of ways that we often damage our hair without even realizing it, and you may be able to curb the rate at which you lose your hair depending on why it’s falling out. In some instances, you may even be able to prevent the hair loss entirely!

1

Try supplements.

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If you've been diagnosed with a nutrient deficiency by a doctor, taking supplements may help correct the deficiency and prevent further hair loss.^{[1]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} If you're worried your hair loss is caused by a deficiency but you're not sure, talk to your doctor. They can do a blood test to see if you're deficient.^{[2]
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Courtney Foster
Certified Hair Loss Practitioner

Expert Interview. 9 December 2019.} If you are, they can tell you which supplements to take.

2

Skip the tight ponytails or braids.

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Tight hairstyles put stress on your hair that can cause it to fall out. While the occasional ponytail probably isn’t going to do any serious damage, tying your hair back every day or keeping it tightly braided will certainly lead to hair loss over time. Opt for looser hairstyles whenever possible, and avoid tying your elastic bands too tightly. You won’t see the benefits today, but your hair will thank you in the future!^{[3]
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Courtney Foster
Certified Hair Loss Practitioner

Expert Interview. 9 December 2019.}
- If you’re noticing the hair in the front of your head is thinning or falling out and you often braid your hair or wear tight ponytails or pigtails, this is probably the main source of your problem.^{[4]
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3

Minimize your hair’s exposure to heat.

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High heat can wear your hair down and weaken it enough to fall out. Heat strips your hair of the proteins that keep it strong. Over time, constant heating can turn hair brittle, which may cause hair loss that would not have occurred otherwise. Avoid using a flatiron whenever possible, use the coolest setting on your hair dryer, and skip the sauna if your hair is a little thin. If you need the heat on the hair dryer, keep it at least 8 inches (20 cm) away from your hair and move it constantly to keep heat from building up.^{[5]
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PubMed Central
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- Using hot rollers or getting a perm is uniquely bad when it comes to hair loss since it combines high levels of heat with hair pulling.^{[6]
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  Courtney Foster
  Certified Hair Loss Practitioner
  
  Expert Interview. 9 December 2019.}

4

Avoid hair dyes and color treatments.

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These products put a lot of stress on your hair and scalp. If you want the best shot at a full head of hair later on, keep your natural hair color. There are some whacky ingredients in certain hair dyes and coloring formulas, and it’s hard to know how your hair will react to a given product or ingredient. There have even been cases where people have experienced massive and immediate hair loss due to an allergy to an ingredient, so skip the dye jobs if you can.^{[7]
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- If you have a professional stylist putting highlights in every year or so, it’s probably not a big deal. But frequent use of hair coloring chemicals increases the chances that you accidentally do some serious damage.^{[8]
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  Courtney Foster
  Certified Hair Loss Practitioner
  
  Expert Interview. 9 December 2019.}
- Bleaching is especially harmful for your hair, since it strips the nutrients in your hair and scalp. If you do dye your hair, either skip the bleach or choose a color that doesn’t require it in the first place.^{[9]
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5

Relax in your spare time.

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Stress can have a huge impact on your hair, so self-care is a must. This is one of those stereotypes that has some truth to it—if you’re under a lot of stress, your hair can fall out. It’s especially problematic if you’re under stress every day. If you’re having a hard time at school or work, set aside time when you get home to do something you enjoy. Take a bath, read a good book, or pursue something you’re passionate about. The more stress you can relieve, the slower your hair will fall out.^{[10]
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Courtney Foster
Certified Hair Loss Practitioner

Expert Interview. 9 December 2019.}
- The other problem with stress and hair loss is that it’s a compounding problem. You lose hair when you’re stressed, and realizing that your hair is falling out can make you even more stressed.
- Emotional distress will also cause hair loss. If you’re dealing with depression or some other kind of mood disorder, getting some help should relieve the hair loss.^{[11]
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6

Get more sleep.

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Not getting enough rest might make your hair fall out faster. If you aren’t sleeping at least 8 hours a night, your hair is going to be more likely to fall out earlier than it otherwise would.^{[12]
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PubMed Central
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Go to source} It’s unclear how closely sleep and hair loss are related, but it looks like the stress you put on your body by not getting enough shut-eye leads to hair loss.^{[13]
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- Sleep hygiene also plays a big role in this. Aim to go to bed and wake up at the same time, keep the temperature cool at night, and make sleep a priority!

7

Eat a healthy, balanced diet.

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If you aren’t getting the nutrients you need, it can lead to hair loss. There are a ton of different minerals and nutrients that keep your hair strong. However, you can normally get everything you need from eating healthily. Unless you have an underlying medical condition causing a deficiency, eating a balanced diet should keep the hair on your head happy and strong.^{[14]
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PubMed Central
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- The common culprits for hair loss when it comes to nutritional deficiencies are protein, iron, zinc, and biotin.^{[15]
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  Harvard Medical School
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- Biotin is especially popular when it comes to the supplements, but unless you’re deficient, your body won’t even be able to process the extra biotin and you won’t see any additional growth.^{[16]
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- This may not have a huge impact if you’re already getting the vitamins and nutrients your body needs, but it’s worth giving this one a shot anyway since there are no downsides to a healthy diet.^{[17]
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- Improving your diet isn’t going to totally negate your hair loss if it’s genetic, but it certainly won’t hurt. What’s the worst that happens? You end up feeling better and more energetic? It’s a win-win no matter what the outcome is.

8

Curb your alcohol consumption.

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Heavy alcohol use will cause hair to fall out over time. It’s unclear why heavy drinkers tend to lose hair—it could be that alcohol throws your hormones out of whack, or it may simply be that heavy drinkers tend to engage in behaviors that lead to hair loss. Regardless of the reason, there’s some solid evidence that cutting back on the alcohol will keep your hair from falling out if you’re a heavy drinker.^{[18]
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PubMed Central
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- A glass of wine with dinner is totally fine, but if you’re polishing off a 6-pack every night, it’s going to do damage to your hair.
- Hair loss is one of the big side effects of long-term alcohol abuse and liver disease.^{[19]
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  National Health Service (UK)
  Public healthcare system of the UK
  
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9

Stop smoking.

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Aside for the fact that it’s bad for you, smoking can harm your hair. It appears that smokers tend to experience more frontal hair loss than non-smokers, so putting the butts down may help your hairline recover over time.^{[20]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

Go to source} If you’re active smoker, talk to your doctor about quitting or try nicotine replacement therapy.^{[21]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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- The hair loss from smoking appears to be less dramatic than the hair loss from heavy alcohol use. However, drinking too much and smoking are both bad for you, so quitting is still going to be a smart move.^{[22]
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10

Use Rogaine to slow the rate of hair loss.

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If you are starting to lose hair, Rogaine can help curb future hair loss. There isn’t much you can do about hereditary hair loss. However, if you start using minoxidil (Rogaine) once the hereditary hair loss starts, you can put a serious dent in its future progression.^{[23]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine

Go to source} It’s pretty easy to use, too. You typically just apply the it directly to your scalp and leave it in for 2-4 hours.^{[24]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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- Rogaine is over-the-counter these days, but your doctor may be able to prescribe you a stronger formula if you check with them first.
- While it’s mainly marketed towards men, women can use Rogaine as well.

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Question

If experiencing hair loss, what are some of the ways to control it?

Courtney Foster
Certified Hair Loss Practitioner
Courtney Foster is a Licensed Cosmetologist, Certified Hair Loss Practitioner, and Cosmetology Educator based out of New York City. Courtney runs Courtney Foster Beauty, LLC and her work has been featured on The Wendy Williams Show, Good Morning America, The Today Show, The Late Show with David Letterman, and in East/West Magazine. She received her Cosmetology License from the State of New York after training at the Empire Beauty School - Manhattan.

Courtney Foster

Certified Hair Loss Practitioner

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How can I get my hair to be long, silky, and soft?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Eat a well-balanced diet that includes quality protein, healthy fats, and green leafy vegetables. Wash your hair every third day. Apply olive or coconut oil hair treatment masks before washing it. You can leave the olive oil treatment overnight. Exercise and trim your hair every 6 to 8 weeks to keep it healthy and strong.

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Question

What medication can I take to stop hair loss if I am a young woman?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

Some women are prescribed the same medications that men take including finasteride and minoxidil. Talk to your doctor.

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Tips

Hair extensions and weaves might pull on your hair a bit and accelerate hair loss in the future. However, if a professional puts them in carefully and you don’t wear them for too long, you’re probably not preventing any hair loss if you skip the extension or weave.^{[25]
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American Academy of Dermatology
Professional organization made of over 20,000 certified dermatologists

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