All you need to know about menopausal hair loss
“The menopause is probably the least glamorous topic imaginable, and this is interesting because it is one of the very few topics to which cling some shreds and remnants of taboo. A serious mention of menopause is usually met with uneasy silence; a sheering reference to it is usually met with relieved sniggers. Both the silence and the sniggers are fairly sure indications of taboo.”-Ursula K. Le Guin
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As if hot flashes, mood swings, vaginal dryness, and weight gain were not enough, a significant number of women suffer from hair thinning because of menopause.
During your menopause journey, it can be hard to find something to laugh about at times. However, laughter is the best medicine around, and having a little giggle every day can boost your mood and frame of mind.
The following quote reflects the humorous point of view about this natural period of life: “Wouldn’t it be amazing if we burned as many calories with a hot flash as we did doing a 5-minute run.?”
The current piece will provide all the essential information any woman in their 40s, 50s, and beyond needs when it comes to hair thinning or hair loss. The post will explain why hair loss happens during perimenopause and menopause, how common is it, and what are the symptoms to watch out for. The article will also include tips, advice, and solutions to aging hair, as well as treatment options.
Is it common to lose head hair during menopause?
Along with hot flashes, mood changes, and sleep problems, some women experience thinning hair. Hair loss during menopause is not a sign that something is medically wrong, but it can be startling to many women.
The various symptoms of perimenopause and menopause affect each woman differently. Some women may experience more extreme hair loss known as female pattern hair loss (FPHL); some lucky women may not experience hair changes at all.
It is estimated that among postmenopausal women, as many as two-thirds, if not more, suffer hair thinning, hair loss, or bald spots.
While it is a clever idea to check with your doctor to make sure that you do not have another issue that is causing your hair loss, menopause hair loss is a natural part of aging.
Psychological Impact
It is a fact that as we get older, many of us notice our hair begins thinning or falling out more than it used to. And while hair loss is a natural part of aging, it can leave us feeling self-conscious, old, and anxious that the shedding may get worse.
Hair loss in women has a greater impact than hair loss does on men, because it is less socially acceptable for them. Alopecia can severely affect a woman’s emotional well-being and quality of life. Such a change in your appearance can be understandably distressing.
Most of us can relate to the lack of confidence associated with a ‘bad hair day.’ Many women find that menopause-associated hair loss damages their confidence.
Dr Aarty Narayan Denning, who specializes in cosmetic medicine, says: “We live in an age of easy image sharing and broadcasting, with the side-effect that our appearance is exposed to judgment. Even though hair loss is not life-threatening and considered cosmetic in many cases, the effects on patients’ quality of life are real.”
The connection between menopause and hair loss
Hair loss during menopause is mostly attributed to changes in hormones. This type of hair loss occurs when levels of estrogen and progesterone (female hormones) fall during menopause.
When we are younger, these female hormones help to extend the growing phase of the hair cycle, allowing your hair to grow more quickly and for longer periods of time.
As these hormone levels drop, hair may begin to grow more slowly and become thinner. Since your hair is growing more slowly, it is not able to replace the hair that is shed as a normal part of the hair growth cycle.
Over time, the decrease in estrogen and progesterone causes an increase in the activity of male hormones (called androgens) that the body makes. Androgens cause the hair follicles on the head to shrink, which leads to hair loss. These are the same hormones that are responsible for increased (and unwanted) facial hair growth in menopausal women.
Other factors that may contribute to hair loss during menopause include a genetic predisposition, high levels of stress, nutritional deficiencies, and some medications.
Hair loss or hair thinning can occur during perimenopause as well (the period leading to menopause, which can last several years), and can be as dramatic as menopausal hair loss. During the menopausal transition, fluctuating hormones can cause some of the same symptoms typically associated with menopause.
However, there are plenty of ways that you can prevent, improve, treat, and disguise the appearance of menopausal hair thinning and hair loss.
Symptoms and signs to look out for
Because we lose hair every day regardless of age or health, it can be difficult to tell when actual hair loss begins.
Very commonly, the volume and condition of the hair appear to worsen, with some women noticing that hair does not grow as much as previously.
Eventually, the signs are more noticeable. Hair loss tends to be subtler in women than in men. Whereas men see pronounced areas of thinning in a classic horseshoe shape, women will experience menopausal hair loss as all-over thinning. The thinning can occur on the front, sides, or top of the head. Hair may also fall out in large clumps during brushing and showering.
Here are the most common signs:
- Seeing more hair fall out daily either on your brush, on the floor, in showers, on your pillows, or in the sink
- Widening part
- Increased scalp show-through (especially near the hairline or part)
- Seeing noticeable patches of thinner or missing hair, including a part on the top of your head that gets wider
- Having smaller ponytails
- Hair looks limp and is more difficult to style
- Seeing hair breaks off
What can I do?
Solutions for aging hair
- A healthy, varied diet
Dietitians have helped patients resolve several issues they have faced with their hair simply by using the power of nutrition.
Explains registered dietitian Cornell: “A lot of people don’t realize that their hair is actually a visual representation of how we’re taking care of ourselves from the inside…what we are eating, what supplements we’re taking or not taking, everything that we’re doing to take care from the inside out.”
A healthy, varied diet is a contributing factor to a healthy body. Make sure you are eating a plant-based diet with the nutrients that help promote strong, healthy hair growth. Here is a list of nutrients doe healthy hair during menopause:
- Protein
Keratin is a protein and is the building block of your hair, and whilst it is not directly found in food, its production is directly affected by how much protein is in your diet. A lack of protein in your diet can have a lasting impact on your hair health, especially during perimenopause.
Include protein-rich foods in your diets such as red meat, beans, fish, eggs, and milk, as well as vegetables such as kale and asparagus.
- Vitamin C
Vitamin C not only can help promote healthy hair growth, but it can also stimulate regrowth after hair loss. Eat plenty of citric fruits such as orange, kiwi, lemon, grapefruit, and vegetables such as broccoli, cauliflower, and Brussel sprouts.
- Vitamin A
Another wonder vitamin, Vitamin A can increase the speed of cell regeneration and synthesis. Good sources of vitamin A include cheese, eggs, oily fish, milk, and yogurt.
- Fats
It is agreed that you need healthy fats in your diet. If you are looking for healthy fats to include in your diet, oily fish can be an excellent source, as well as nuts, flax seeds, and olive oil.
- Niacin
Also known as Vitamin B3, is the little-known solution to hair woes and can be an excellent addition when promoting healthy hair during menopause. It influences hair growth as it can improve blood circulation to the scalp, which in turn brings oxygen and other nutrients to your hair follicles. Vitamin B3 is naturally found in foods like liver, beef, poultry, eggs, dairy products, fish, nuts, seeds, legumes, and avocados.
- Pentagenic Acid or Vitamin B5
Vitamin B5 promotes hair growth and can help with issues like dandruff or itchy skin. Good sources of this vitamin include egg yolk, fish, beef, brewer’s yeast, liver, pork, sweet potatoes, and tomatoes.
- Iron
An iron deficiency can often be the cause of hair loss and therefore during menopause is essential to consume enough iron in your diet. Iron-rich foods include organ meats, soybeans, dried apricots, lentils, dark chocolate, spinach, and oysters.
- Vitamin B12
Vitamin B12 helps promote healthy blood flow as it helps in the production of red blood cells., which are responsible –among other things- for carrying oxygen to your hair follicles and maintaining your hair color. Foods containing high levels of Vitamin B12 include meats, fish, eggs, and dairy products. Women who eat a vegetarian or vegan diet should consider adding a Vitamin B12 supplement.
- Folates
Folate is another B vitamin that plays a key role in maintaining healthy hair during menopause. It is naturally included in certain foods, including green peas, white beans, eggs, cod, and liver.
- Zinc
Many experts believe that zinc deficiency can lead to the breakdown of the protein structures in your hair follicle, which can lead to hair loss. Foods such as oysters, nuts, eggs, chickpeas, sweet potato, and spinach are packed with zinc and can be great for getting healthy hair during menopause.
Getting nutrients for food is best, but talk to your doctor about supplementation if you think you have a vitamin or mineral deficiency.
- Stay hydrated with water throughout the day
- Reduce stress levels.
Stress can also contribute to menopausal hair loss, which is why it is important to keep your stress levels in check. Exercising, m meditating, and other healthy, stress-relieving activities can help to fight menopausal symptoms.
- Be gentle with your hair.
Avoid pulling your hair back into a tight ponytail, updo, or braid or in any way pulling or twisting on the hair. With your hair growing more slowly, it is important to take care of the hair you already have. That means being extra gentle with hot tools and dyes. Additionally, over-styling over-processing can cause hair to break off.
- Avoid products with harsh chemicals
As we age, our hair becomes finer and more delicate. It is essential to choose products that will not harm the integrity of our hair. Instead, look for gentle hair products with natural ingredients. Seek out quality products that specifically target aging hair.
- Wear a hat outside
To protect the hair and scalp from harsh sunlight. Use UV protection styling products.
- Think twice about coloring or bleaching your hair
It may be time to go grey and keep your hair natural as much as possible.
- Switch to a more flattering hairstyle
If you are experiencing menopausal hair thinning, it is likely that the same haircut that has always worked for you may not look so good anymore. Hairstylists often recommend that women with menopause hair loss try a shorter haircut, which can easily add volume and texture to thinning hair.
- Consider medication or options for treatment
For more extreme hair loss, consult with your doctor on prescription remedies like Minoxidil (Rogaine). It is a topical solution to increase hair growth. It takes several months to take effect and must be used on an ongoing basis, or hair loss will return.
Antiandrogen drugs like spironolactone are sometimes prescribed for both hair loss or excess hair of the face and body. These drugs are usually given in conjunction with a topical treatment like minoxidil.
LED light therapies (low-energy laser light) stimulate hair growth to help fight thinning hair. Laser therapy is best carried out by a hairdresser or therapist with experience and training on these devices. The long-term effectiveness is unknown.
Consider surgery. If you feel like you have tried everything, yet nothing has worked, surgery may be an option. Hair transplants and scalp reduction are two procedures that can provide a permanent improvement to your hair. Know that these surgeries can be expensive and painful, and are associated with infection and scarring risks. Be sure to weigh all your options before you go this route.
Final Thoughts
While hair loss is not itself dangerous, women with hair loss tend to be terribly upset by the changes to their appearance.
Adjusting to permanent hair thinning is challenging for most women. Menopausal hair loss can be upsetting and cause anxiety but is not usually a sign of an underlying medical disorder unless accompanied by other symptoms.
Improving general and nutritional health may help slow loss. There are cosmetic options and medical treatments for improving the appearance of hair. However, sometimes owning your condition can be very empowering.