How to Prevent Hair Loss and Thinning During the Menopause

Menopause is a natural lifestage for women. During this time, the body goes through several physical changes to adjust to declining hormone levels, particularly oestrogen. As hormone levels drop, it can cause a variety of symptoms, like hot flushes, night sweats, mood changes, and vaginal dryness.

Hair loss is another common symptom of menopause. Although hair loss tends to be more noticeable in men, women going through the menopause transition can find their hair becomes thinner and more brittle. As oestrogen and progesterone levels fall, it can trigger a rise in male hormones called androgens which cause the hair follicles to shrink, resulting in hair loss.

Hormone changes during menopause can impact your confidence, self-esteem, and quality of life. In this guide, we’ll explore some of the common causes of hair loss in menopause, the signs and symptoms to look out for, and what treatments for menopause are available.

The most common cause of hair loss during menopause is changes in hormone levels. However, there are lots of factors that can contribute to thinning hair or hair loss when you’re going through menopause.

Hair loss during menopause can present in several ways and not all women will experience significant hair loss like men, with the severity varying from person to person.

Menopausal hair loss symptoms can be:

• increased hair shedding
• thinning at the crown or along the hairline
• changes in hair texture or scalp health
• a widening parting

Hair loss during menopause can manifest as diffuse thinning, a type of hair loss that affects the scalp evenly. A common type is telogen effluvium, caused by lots of hair follicles entering their resting phase, causing hair to fall out across the scalp. It can also cause your parting to widen.

What are the early signs of menopausal hair loss?

Some of the early signs of menopausal hair loss can include:

• noticeable amounts of hair falling out during washing
• your hair brush filling with loose hair more quickly than it used to
• your hair not growing as long as it used to
• a receding hair line
• hair that feels drier and more brittle

You should see a doctor if you are concerned about hair loss or if you experience sudden hair loss, so they can determine if menopause or something else is causing your hair to thin or fall out.

Not everyone will experience hair loss during menopause but if you do there are treatments and lifestyle changes you can try to limit its impact.

Topical solutions

The main topical solution available for female hair loss is a hair lotion or shampoo that contains minoxidil. At Superdrug Online Doctor, we can provide hair loss treatments for women including Regaine, the main minoxidil-containing brand in the UK.

Regaine has been shown to stabilise hair loss in 88% of people after 48 weeks and 55 to 59% of women report regrowth after 8 months of Regaine treatment.

Hormone replacement therapy (HRT)

As menopausal hair loss is caused by a drop in oestrogen levels, hormone replacement therapy may help by restoring hormonal balance.

However, HRT may not work for everyone experiencing hair loss, and in some cases, can make hair loss worse. It is important to discuss your symptoms with your doctor so they can help find the best treatment option for you.

You can request HRT online from Superdrug Online Doctor. We offer a wide range of HRT treatment options to suit your needs.

Nutrition

A healthy diet is an important factor in hair health and your menopause transition. It’s important to focus on nutrient-dense whole foods to ensure you’re getting all of the vitamins and minerals your body needs.

Some of the foods you should consider including in your diet are:

• leafy green vegetables, such as spinach, kale, and broccoli
• nuts
• oily fish, like salmon, sardines, herring, and mackerel
• eggs
• beans

These foods will provide a range of nutrients to support hair health, including iron, healthy fats, and protein. It’s also important to aim to drink 6 to 8 glasses of water per day to keep your hair hydrated.

If you’re not getting everything your hair needs through your diet, you could consider a nutritional supplement, like Nourkrin.

Lifestyle changes

Keeping a good lifestyle regime is essential for reducing hair loss during the menopause. Some of the things you can try include:

• reducing stress by practicing relaxation methods, like yoga, meditation, and breathing exercises
• exercising regularly to help reduce stress, which can contribute to hair loss, and help you maintain a healthy weight
• following a good sleep routine by going to bed and waking up at the same time each day and ensuring your room is cool, clean, and quiet to promote good sleep and keep your hormones balanced

Caring for your hair

If your hair is thinning, it will need a little more ‘TLC’ to prevent further damage. For example, we recommend:

✗ avoiding harsh styling techniques such as tight braids, buns, or cornrows which put strain on the hair follicles and can lead to permanent damage

✓ washing your hair 2 to 3 times per week max and using lukewarm water and gentle, moisturising products

✓ allowing your hair to air dry naturally, but if you do need to use a hairdryer, choose a low speed and heat setting

✓ only brushing your hair once a day with a soft-bristle brush or a wide-toothed comb, working from the bottom of your hair up to avoid ripping out delicate strands

Hair loss during perimenopause is likely caused by the hormone changes taking place in the body. There are some natural remedies that may help prevent or reduce hair loss during this stage.

Natural oils

Massaging natural oils like rosemary and peppermint into the scalp could help promote hair growth and condition the remaining hair. A 2015 study found that rosemary oil significantly increased hair count after 6 months, similar to minoxidil 2%.

Further research also shows that an oleogel containing 10% rosemary oil had similar hair growth effects to minoxidil 2% after 6 weeks treatment.

Massage

Massaging the scalp during perimenopause may help with hair loss by increasing blood flow to the hair follicles and promoting hair growth.

Research shows that scalp massages in women with chemotherapy-induced alopecia significantly improved hair growth compared to a control group.

There are several ways you can massage your scalp, including:

• traditional scalp massage using your fingertips
• massage while hair washing
• brushes and massage tools
• scalp massage with essential oils

Diet

Eating a healthy balanced diet is one of the best ways to promote hair growth. Focus on a balanced diet that is rich in:

• protein – crucial for making keratin, the main component in hair, choose lean meats, beans and legumes, tofu, and fish
• iron – helps carry oxygen to the hair follicles and is essential for hair growth, sources include lean red meat, green leafy vegetables, and fish
• vitamin D – supports hair follicle function, consider a supplement containing 10mcg per day
• biotin – found in eggs, nuts, and whole grains and has roles in hair growth
• omega-3 fatty acids – a type of healthy fat found in oily fish that nourishes the scalp and promotes healthy hair

Supplements

Alongside a diet that promotes healthy hair, there are certain nutritional supplements that may give your hair an extra boost, like:

• biotin
• keratin
• collagen
• vitamin D
• vitamin C

Although supplements are commonly used to manage conditions like thinning hair and hair loss, the scientific evidence for their effectiveness is mixed.

Declining hormone levels during menopause can cause a range of symptoms, including hot flushes, mood swings, and vaginal dryness, but it is also linked to hair loss.

At Superdrug Online Doctor, our HRT service allows you to order HRT treatment to manage your symptoms. If you’re looking for a hair loss treatment, you can request Nourkrin supplements and Regaine for women quickly and conveniently from us.

Will my hair grow back after menopause?

It’s very likely. Although some menopause hair loss may be permanent, many women find their hair grows back or that their hair loss slows down or stabilises over time.

What is the best HRT for hair loss?

Oestrogen-based HRT is thought to be most beneficial for menopause hair loss. This can be combined with progesterone to restore hormone balance which may also reduce hair loss further. You can request HRT online from Superdrug Online Doctor.

What vitamins are good to take for menopause hair loss?

Eating a healthy balanced diet is the best way to support yourself during the menopause. Additionally, daily supplements that contain biotin, keratin, iron, and vitamin D may support hair health.

Why is my hair dry and brittle during menopause?

Oestrogen stimulates the production of sebum, the body’s natural oil, that helps keep your hair and scalp hydrated and lubricated. During menopause, decreasing levels of oestrogen can reduce the production of sebum, causing your hair to become dry and brittle.