How to Have Healthy Hair During Perimenopause and Menopause

The Early Years


Remember the anticipation you first felt when you were about to start your period? Think back years ago….it was touch and go in your teen years before you started. Waiting….waiting… and then it finally hit! Was it all the hype that you thought it would be? Certainly not! That time of month came around oh too quickly and you just wanted it to go away! Fast forward about 40 years and here you are about to end that dastardly cycle (no pun intended). Let’s start there.

The Beginning of Perimenopause

This is the transition phase that normally begins 4-8 years before you are in the menopause phase. The first change that you may notice is the length of time between periods. Up to this point you have been fairly accurate as to when you will get your period. During perimenopause it can sometimes be a guessing game.

There are several changes that you may notice but of course we are here to talk about changes in your beautiful locks and how to keep them luscious! Hair is sometimes thought of as an extension of one’s identity. For women hair is personal and public so if it is looked upon negatively it can affect a woman. Your hair is changing all the time and it does change during perimenopause.

It may look like forces are against you and here are some reasons why:

  • Male hormone levels increase causing hair shafts to decrease therefore causing less volume
  • Male hormone levels stunt growth and thin the hair
  • Estrogen levels decrease and lead to dryness and breakage
  • Androgen levels increase
  • Anemia
  • Thyroid dysfunction
  • Stress
  • Poor nutritional choices
  • Genetics

Don’t fret because if you understand how to reverse some of these causes then you can rest easy!

Understanding Perimenopause and Hair Health

Is it too late for my hair now that I have entered this stage? No, absolutely not! If you recognize a difference in your hair during perimenopause start doing something about it now. Even if you don’t see a difference but you suspect perimenopause is the culprit go ahead and try some new habits. Consulting with your doctor can also be a goldmine of information for you.

Maintaining Healthy Hair During Perimenopause

As we age, our bodies go through many changes, including changes in our hair. During perimenopause, our hair may become thinner, drier, and more brittle. However, there are several things we can do to maintain healthy hair during this time.

Nutrition for Hair Health

Eating a well-balanced diet is essential for maintaining healthy hair. During perimenopause, it is especially important to make sure we are getting enough protein, vitamins, and minerals. Some of the nutrients that are particularly important for hair health include:

  • Protein: Our hair is made up of a protein called keratin, so it is important to make sure we are getting enough protein in our diet. Good sources of protein include lean meats, fish, eggs, and beans.
  • Vitamin D: Vitamin D is important for hair growth and can be found in fatty fish, egg yolks, and fortified foods.
  • Iron: Iron is important for healthy hair growth, and a deficiency in iron can lead to hair loss. Good sources of iron include red meat, spinach, and lentils.

Hair Care Routine

In addition to a healthy diet, our hair care routine can also play a role in maintaining healthy hair during perimenopause. Here are some tips for a healthy hair care routine:

  • Wash your hair regularly: Washing your hair regularly can help keep your scalp clean and healthy. However, be careful not to over-wash, as this can strip your hair of its natural oils.
  • Use a gentle shampoo and conditioner: Look for a gentle shampoo and conditioner that is free of harsh chemicals. Avoid using hot water, as this can dry out your hair.
  • Avoid heat styling: Heat styling tools like flat irons and curling irons can damage your hair and make it more brittle. Try to avoid using these tools as much as possible, or use them on a low heat setting.

Medical Treatments and Supplements

If you are experiencing significant hair loss or other hair problems during perimenopause, there are several medical treatments and supplements that may help. These include:

  • Minoxidil: Minoxidil is a medication that is used to treat hair loss. It is applied topically to the scalp and can help stimulate hair growth.
  • Hormone replacement therapy: Hormone replacement therapy (HRT) can help balance hormone levels in the body, which can improve hair health. However, HRT is not appropriate for everyone and should be discussed with a healthcare provider.
  • Supplements: There are several supplements that may help improve hair health, including biotin, zinc, and omega-3 fatty acids. However, it is important to talk to a healthcare provider before starting any new supplements.

Understanding Menopause and Hair Health

Effects of Menopause on Hair

Much like perimenopause our body undergoes various hormonal changes, and menopause is one of the most significant changes that occur in women. Menopause is the time when a woman’s menstrual cycle stops, and her reproductive capacity declines. During this time, the levels of estrogen and progesterone hormones in the body decrease, leading to several changes, including hair loss and thinning.

Hair growth has three phases: anagen, catagen, and telogen. During the anagen phase, hair grows actively, while during the telogen phase, hair rests and falls out naturally. Estrogen hormone helps to prolong the anagen phase, leading to thicker and healthier hair. However, during menopause, the levels of estrogen hormone decrease, leading to shorter anagen phases and longer telogen phases, resulting in hair thinning and hair loss.

All is not Loss

Don’t look at menopause as a death sentence to your aging air. It’s not difficult but does take some readjusting to your life. To maintain healthy hair during menopause, it is essential to maintain a healthy lifestyle, eat a balanced diet, and manage stress levels more than it ever was before! Additionally, using hair care products that contain natural ingredients and avoiding harsh chemicals can also help to improve hair health.

Remember These Key Takeaways

  • Menopause can impact the health of your hair, causing it to become thinner and more brittle.
  • Decreased estrogen levels can cause hair follicles to shrink and lead to dryness and breakage.
  • Maintaining a healthy diet, managing stress, and using gentle hair care products can help promote healthy hair during menopause.

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