Preventing Hair Loss During Menopause

Causes of Hair Loss During Menopause

The exact cause of your hair loss can be difficult to pinpoint, but several triggers could be the cause:

• Hormone changes - oestrogen decline and androgen increases

• Diminished hair growth cycle

• Increased shedding

• Stress

• Thyroid disorders

• Nutrition

• Individual susceptibility

Finding the Cause

With so many potential causes of hair loss, finding the reason behind why you may be losing your hair might seem like an impossible task, but a simple blood test can help.

A home blood test can track fluctuating hormone levels related to hair loss, such as oestrogen, LH, FSH and testosterone, revealing the cause, and giving you the tools you need to find a treatment, whether that’s hormone replacement therapy (HRT) or hair loss treatment.

Our menopause blood test kit is designed to help you keep track of your health after menopause – including muscle and bone health, heart health and hormones that could be affecting your mood, sleep and energy.

"Hair loss, irrespective of menopausal status, is often something people really worry about. Some simple blood tests can really quickly identify a possible cause and sometimes some really easy fixes!"

Dr Thom Philips

Preventing Hair Loss

Hair loss in women going through menopause is almost always caused by hormonal changes. However, there are other contributing factors. Here, we explore some of the things you can do to help limit or prevent hair loss during this important life stage.

1. Nutrition and Diet

Eating a healthy, balanced diet containing the essential nutrients your body needs can promote healthy hair growth and prevent loss. Iron deficiency can cause hair loss^[1], so it’s important to incorporate iron-rich foods into your diet such as lean red meat, spinach, kale, and eggs.

Healthy fats are also key for healthy hair, so choose foods like avocados, fatty fish, and nuts and seeds. The key is balance – eating too much or too little of certain nutrients is counterproductive for your health.

2. Hormone Replacement Therapy (HRT)

Combined HRT may help to treat hair loss during menopause. Taking oestrogen and progesterone may help to balance hormone levels and manage menopause symptoms such as hair loss, hot flushes, and night sweats.

If you are taking oestrogen-only HRT and experiencing hair loss, this could be a side effect of your treatment^[2]. Therefore, it is important to discuss HRT with your doctor or nurse to find out which type is best for you.

3. Topical Treatments

There are topical treatments available for female pattern hair loss such as Minoxidil foam, also known as Regain®, which can be bought over the counter at pharmacies. Although it’s not fully understood how it works, minoxidil solution is believed to increase blood flow and oxygen to the blood vessels in the scalp and revitalise shrunken hair follicles, promoting hair growth^[3].

Other topical treatments include caffeine shampoos that are designed to stimulate hair growth. However, there isn’t any substantial clinical evidence that caffeine shampoo works to prevent hair loss in the long-term.

4. Stress Management

Stress can result in you losing your hair^[4], although this is usually temporary and can be treated. During menopause, oestrogen levels decline which can affect your mood and mental wellbeing. For example, you might experience mood swings, depression, or anxiety, all of which may increase your risk of hair loss.

You can manage stress through a variety of mechanisms and activities such as yoga, Pilates, meditation, and other breathing techniques. Finding hobbies and activities you enjoy or exercising regularly can also reduce your stress levels.

5. Gentle Hair Care Practices

Hair care is critical for preventing hair damage and loss. Using heat tools such as hairdryers, straighteners, and styling tongs can cause hair to dry out and break. Extensions and other styling methods can also weaken hair and cause early hair loss.

If you like to dye your hair, make simple changes by choosing an all-natural hair colour product that doesn’t include damaging artificial chemicals. You can also protect your hair and scalp from the sun by wearing a hat or a swimming cap when swimming to stop chlorine-causing hair breakage.

6. Hydration

Drinking plenty of water each day helps your body perform necessary functions, including promoting hair growth and stopping it from becoming dry and brittle. Water is essential for blood flow, and your hair follicles rely on an adequate blood supply to deliver the nutrients needed to keep your hair healthy.

How much water you need to drink in a day depends on several factors including your exercise intensity, health, and even the environmental temperature. However, most people should aim to drink 8 glasses of water or 1.5 to 2 litres per day^[5].

7. Supplements

No single vitamin or mineral can treat or prevent hair loss, but there are some that may be beneficial, such as:

• Biotin

  Some research suggests that biotin deficiency is associated with hair loss in 38% of women^[6]. So, biotin supplements may be useful if your levels are low.

• Vitamin A

  A fat-soluble micronutrient that’s essential for healthy skin and hair, and is involved in regulating hair follicle stem cells and the hair cycle^[7].

• Vitamin C

  A potent antioxidant that’s important for the production of collagen and for preventing iron deficiency^[8], a common cause of hair loss.

• Iron

  Iron deficiency is common in women with hair loss^[9] because it can directly affect the function of your hair follicles. Taking iron supplements or incorporating iron-rich foods into your diet may help, but it’s important to get the balance right as too much iron can also cause hair loss^[10].

• Zinc

  Low zinc levels cause weakened hair follicles which can lead to hair loss, but it is also involved in regulating hormones such as oestrogen and testosterone, where imbalances may lead to hair falling out.

8. Exercise regularly

Exercise is important, especially during menopause because it can control some of the symptoms you’re experiencing including mood swings, weight gain, hot flashes, sleep issues, and low self-esteem.

Regular physical activity may also contribute to keeping your hormones balanced and improving blood flow, which could be important for promoting healthy hair growth.

9. Speak to a professional

If you are worried about hair loss during menopause, you should speak to your doctor or nurse for further advice. They can check to see if any of the medications you are taking or any lifestyle habits may be contributing to or causing your hair loss. They may also be able to offer advice or suitable treatments

Recognising Symptoms of Hair Loss

Hair loss during menopause can present itself in several ways, commonly thinning hair and complete hair loss. While some women experience gradual thinning, particularly around the hairline and crown, others experience more severe and noticeable loss.

Thinning hair is not the same as hair loss. When your hair thins, it loses its width, so each strand becomes finer which may mean you can see your scalp. Hair loss, however, is rarer during menopause and usually affects small areas of the scalp.

As well as thinning hair, some women report changes in the texture or appearance of their hair during menopause. For example, once thick, bouncy hair may start to become brittle or flat. You may even notice that your hair doesn’t style as easily as it once did.

The Psychological Impact of Menopausal Hair Loss

Hair loss or thinning can deeply affect your self-esteem and confidence, leading to feelings of insecurity and self-consciousness. Hair is often closely linked to self-identity, so appearance changes can impact your confidence, making daily tasks and social situations challenging.

Coping with the Emotional Challenges of Hair Loss

If you are struggling with the emotional challenges of menopausal hair loss, there are several things you can do to help:

1. Seek support

   Friends, family, and support groups can help you come to terms with hair loss and help you feel less isolated. Support networks can also share tips about how to cope and prevent further hair loss.

2. Explore hairstyle options

   There are plenty of ways you can boost your confidence, whether that’s with a new hairstyle or accessories. Discuss what options are available with a stylist who is experienced with thinning hair to help you discover flattering cuts and treatments.

3. Try self-care

   Investing time in a new beaty or wellness routine can help you focus on self-care and boost your mood.

4. Be patient

   Hair loss is usually temporary, and so it is important to try and be patient when waiting for it to regrow. However, it’s important to remember it may grow back with a different colour or texture – try to embrace the new you.

5. Get professional help if needed

   If you’re really struggling to come to terms with hair loss or hair changes, speak to your doctor about mental health services or find out about wigs and hairpieces that may help boost your confidence.

Can Hair Loss Be Reversed?

For many women, hair loss from menopause is reversible in time, but your hair may be different or it may take a while for it to regrow. How well your hair grows back can depend on several factors, including your diet, stress levels, treatments, and genetics.

Summary

Hair loss or hair thinning after menopause is a common but often distressing experience that’s caused by hormonal changes and can affect your hair’s texture, volume, appearance, and colour.

Although you may not always be able to prevent it, there are certain things you can do to help prevent further loss and manage the symptoms. A balanced diet, rich in essential vitamins and minerals may support hair health and growth while gentle hair care practices can limit further damage. Over the counter treatments and talking about hair loss can help to boost your self esteem. A combination of approaches can help you feel more confident and support healthy hair during this important life transition.