How menopause affects your hair (and what you can do about it)

As we move through our 40s and 50s, our bodies begin to change in ways we might not expect. One of those changes, often linked to menopause, is hair loss. It can be unsettling to notice thinning hair or more shedding than usual, but understanding the reasons behind it can help us feel empowered and take steps to manage it effectively.

In this article, we'll dive into why menopause causes hair loss, explore whether hair can grow back, and look at some vitamins that may help combat hair loss during menopause.

Why does menopause cause hair loss?

Menopause triggers a significant hormonal shift in the body. The levels of oestrogen and progesterone, hormones that play a crucial role in hair growth, begin to decline. This hormonal imbalance can lead to hair thinning and loss.

Hormonal changes

Oestrogen and progesterone help hair grow faster and stay on the head longer. When these hormone levels drop, hair growth slows down, and hair becomes thinner. Simultaneously, the levels of androgens (male hormones) increase. Androgens can shrink hair follicles, leading to hair loss on the scalp.

Stress and menopause

Menopause can be a stressful period, both physically and emotionally. Stress is known to exacerbate hair loss. The combination of hormonal changes and increased stress levels can lead to more noticeable hair thinning and shedding.

Will hair loss from menopause grow back?

The question many women have is whether the hair lost during menopause will grow back. The answer is not straightforward and depends on several factors.

Temporary vs. permanent hair loss

Hair loss due to hormonal changes during menopause can be temporary for some women. Once the body adjusts to the new hormonal levels, hair growth may resume. However, for others, the hair loss can be more permanent, especially if there is a genetic predisposition to hair thinning or baldness.

Treatment options

There are various treatment options available that can help stimulate hair growth during and after menopause. These include:

1. Topical treatments: Products like minoxidil can be applied to the scalp to encourage hair growth.
2. Hormone Replacement Therapy (HRT): HRT can help balance hormone levels, potentially reducing hair loss.
3. Laser therapy: Low-level laser therapy (LLLT) can stimulate hair follicles and promote growth.

Vitamins for hair loss during menopause

A balanced diet rich in essential vitamins and minerals is crucial for healthy hair. Here are some vitamins that can help combat hair loss during menopause:

Vitamin D

Vitamin D plays a vital role in the creation of new hair follicles. A deficiency in this vitamin can lead to hair thinning and loss. Spending time in sunlight and consuming foods like fatty fish, fortified dairy products, and egg yolks can help maintain adequate vitamin D levels.

Biotin

Biotin, also known as vitamin B7, is essential for hair health. It helps strengthen hair and nails. Biotin-rich foods include eggs, nuts, seeds, and certain vegetables like sweet potatoes.

Vitamin E

Vitamin E is an antioxidant that helps reduce oxidative stress on the scalp, which can contribute to hair loss. Foods rich in vitamin E include nuts, seeds, spinach, and broccoli.

Iron

Iron deficiency is a common cause of hair loss. Iron helps red blood cells carry oxygen to your cells, including hair follicles. Foods high in iron include red meat, spinach, and lentils.

Omega-3 fatty acids

Omega-3 fatty acids nourish the hair and support thickening. They can be found in fatty fish, flaxseeds, and walnuts.

Lifestyle changes to support hair health

In addition to vitamins, certain lifestyle changes can help support hair health during menopause:

Healthy diet

A balanced diet rich in proteins, vitamins, and minerals is essential for maintaining healthy hair. Avoid crash diets or restrictive eating patterns that can deprive your hair of necessary nutrients.

Regular exercise

Exercise helps reduce stress and promotes overall well-being, which can indirectly benefit hair health. Aim for at least 30 minutes of moderate exercise most days of the week.

Stress management

Managing stress through techniques like yoga, meditation, or deep breathing exercises can help reduce hair loss. Chronic stress can disrupt the hair growth cycle, leading to more hair shedding.

Proper hair care

Avoid harsh hair treatments and heat styling, as they can damage hair and lead to breakage. Use gentle shampoos and conditioners, and consider using a wide-toothed comb to reduce breakage.

When to see a doctor

If you are experiencing significant hair loss during menopause, it’s essential to consult with a healthcare provider. They can help determine the underlying cause and recommend appropriate treatments.

Possible medical conditions

Sometimes, hair loss during menopause can be a sign of an underlying medical condition such as thyroid issues or anemia. A doctor can perform tests to rule out these possibilities.

Professional treatments

A dermatologist or a trichologist (a specialist in hair and scalp health) can offer professional treatments that may not be available over the counter. These treatments could include prescription medications, specialised shampoos, or in-office procedures like platelet-rich plasma (PRP) therapy.

Menopause is a challenging phase that brings about various changes, including hair loss. While this can be distressing, understanding the causes and exploring treatment options can help manage the condition effectively. Incorporating essential vitamins into your diet, making lifestyle changes, and seeking professional advice when needed can all contribute to healthier hair during and after menopause.

By taking proactive steps, you can help ensure that your hair remains as healthy and vibrant as possible during this transitional period.