Everyday Habits That Could Be Thinning Your Hair

Seeing a few extra strands of hair in the sink or on your brush can be worrying. While losing some hair daily is completely normal, certain habits in our routine can unknowingly contribute to increased shedding or breakage. This guide will investigate the common daily practices that might be influencing your hair’s health and what you can do about them.

The Truth About Hair Shedding

Before we dive into specific habits, it’s important to understand the hair growth cycle. Your hair goes through phases of growth, transition, and rest. The final phase is the shedding phase (exogen), where the old hair falls out to make way for a new one. It is perfectly normal to lose between 50 and 100 hairs each day as part of this natural cycle.

However, when you notice a significant increase in shedding, thinning patches, or more breakage than usual, it might be time to examine your daily routines. Certain actions can disrupt the hair cycle or physically damage the hair shaft, leading to what appears to be significant hair loss.

Habits That Can Influence Hair Loss

Many factors contribute to hair health, from genetics to hormones. But our daily actions play a surprisingly large role. Here are some of the most common habits that could be causing your hair to fall out or break.

1. Aggressive Washing and Drying

How you wash your hair matters just as much as what you wash it with. Several common shower habits can weaken your hair over time.

• Using Hot Water: Scalding hot water can strip your scalp and hair of their natural, protective oils. This dehydration can leave hair brittle and your scalp irritated, potentially disrupting healthy follicle function. Try washing your hair with lukewarm water instead.
• Harsh Shampoos: Many shampoos contain strong detergents like sodium lauryl sulfate (SLS), which create a rich lather but can be overly drying. If you have a sensitive scalp or dry hair, consider switching to a sulfate-free shampoo to cleanse more gently.
• Rough Towel Drying: Vigorously rubbing your hair with a coarse towel creates friction that can lift the hair cuticle and cause significant breakage, especially when your hair is at its most vulnerable state: wet. Instead, gently squeeze the excess water out and pat it dry with a soft microfiber towel or an old cotton t-shirt.

2. Tight Hairstyles and Constant Tension

That sleek, tight ponytail or stylish bun might look great, but it could be putting your hair follicles under serious strain. Hairstyles that constantly pull on the hair can lead to a condition called traction alopecia.

This type of hair loss is caused by prolonged or repetitive tension on the hair root. Over time, this tension can damage the follicle so much that it stops producing hair altogether.

Hairstyles to be mindful of include:

• Very tight ponytails or buns
• Cornrows or tight braids
• Hair extensions or weaves that are too heavy or improperly installed

To avoid this, try to vary your hairstyle. Wear your hair down when possible, opt for looser styles, and use soft hair ties like scrunchies instead of tight elastic bands.

3. Overuse of Heat Styling Tools

Blow dryers, flat irons, and curling wands are essential for many, but excessive heat is one of the biggest culprits behind hair damage. High temperatures break down the hydrogen bonds in your hair, altering its protein structure and stripping away moisture. This leads to dry, brittle hair that is extremely prone to snapping off.

To minimize heat damage:

• Always Use a Heat Protectant: This is non-negotiable. A good heat protectant spray creates a barrier between your hair and the hot tool. Look for products like the TRESemmé Thermal Creations Heat Tamer Spray or the CHI 44 Iron Guard.
• Lower the Temperature: You rarely need the highest heat setting. For most hair types, a medium setting is more than enough to achieve the desired style without scorching your strands.
• Limit Frequency: Try to reduce the number of times you use heat styling tools each week. Embrace your natural texture on some days to give your hair a much-needed break.

4. Nutritional Gaps in Your Diet

Your hair is made of protein, and its health is a direct reflection of your internal health. A diet lacking in essential vitamins and minerals can quickly manifest as thinning hair or increased shedding. This is a “habit” related to what you consistently eat or don’t eat.

Key nutrients for hair health include:

• Iron: An iron deficiency (anemia) is a major cause of hair loss, particularly in women. You can find iron in red meat, spinach, lentils, and fortified cereals.
• Protein: Since hair is primarily protein, not getting enough can cause your hair growth to slow or stop. Ensure you’re eating enough lean meats, eggs, dairy, and legumes.
• Zinc: This mineral plays a crucial role in hair tissue growth and repair. Oysters, beef, pumpkin seeds, and lentils are excellent sources.
• Biotin (Vitamin B7): While biotin deficiency is rare, it is strongly linked to hair loss. It’s found in eggs, nuts, and whole grains.

Crash dieting or sudden, significant weight loss can also shock your system and trigger a temporary form of hair loss called telogen effluvium.

5. Unmanaged Chronic Stress

Stress isn’t just a mental burden; it has very real physical effects. High levels of chronic stress can push a large number of hair follicles into the resting (telogen) phase of the growth cycle. A few months later, you may notice a sudden and significant increase in shedding.

Incorporating stress-management habits into your daily life can help. This could be as simple as a 10-minute daily meditation, a walk in nature, regular exercise, or ensuring you get enough quality sleep.

Frequently Asked Questions

How can I tell if my hair loss is normal or something to worry about? Losing up to 100 hairs a day is normal. You should be concerned if you notice sudden bald patches, a much wider part, a visibly thinner ponytail, or if you are losing hair in clumps. If this happens, it is best to consult a doctor or dermatologist.

Can hair grow back after being damaged by these habits? In most cases, yes. Hair lost due to breakage from heat or rough handling will continue to grow from the root. Hair loss from traction alopecia can be reversed if the tight hairstyles are stopped before the follicle is permanently scarred. Hair loss from nutritional deficiencies or stress usually resolves once the underlying issue is addressed.

What is the single best thing I can do for my hair health today? Be gentle. Whether you’re washing, drying, brushing, or styling, treating your hair with a gentle touch is the simplest and most effective habit you can adopt immediately to reduce breakage and support long-term hair health.