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Menopause is a physiological process that all women go through. From age to symptoms, menopause looks different for everyone – but it often involves hair loss or thinning.
According to some studies, approximately 50% of women over 50 experience some form of hair loss during menopause. This can vary from minor thinning at the crown and parting, to patches of more noticeable hair loss.
Menopausal hair loss can be a sensitive subject, but there’s no reason to suffer in silence. The hormonal changes you’re experiencing – particularly the drop in oestrogen – can’t be avoided, but there are ways to treat and manage the increased hair fall and hair thinning that can result.
WHAT DOES MENOPAUSAL HAIR LOSS LOOK LIKE?
Every woman’s hair reacts differently to the hormonal changes that occur before, during, and after menopause. However, there are some symptoms that are more common than others.
- Texture changes – It’s common to experience a loss or gain in volume or complete changes in texture. Hair may also feel more coarse and brittle as it loses elasticity. This can leave your hair more fragile and prone to breakage if not handled with care.
- Thinning and hair loss – Follicles transition into their shedding phase quicker during menopause due to a drop in oestrogen production. You may notice more hair is left on your hairbrush after brushing, in the shower drain after washing, or on your towel after drying.
- Scalp changes – Some of the most commonly reported scalp issues during menopause include dryness, thinning skin, increased sebum production, itching and irritation. Existing scalp conditions such as psoriasis and dandruff may be worsened.
9 TIPS TO TREAT MENOPAUSAL HAIR LOSS
While it isn’t possible to entirely prevent menopausal hair loss, there are steps you can take to alleviate it. Take back control of your self-confidence with our nine tips for combatting menopausal hair loss.
1. Switch to gentle shampoos
A regular cleansing routine is the foundation of any healthy hair journey. Washing regularly with special attention to the scalp helps to prevent dry skin build-up. Throughout menopause, choose a gentle, sulphate-free shampoo that’s formulated to be less harsh on thinning hair, and try to avoid daily washing.
Harsh ingredients and vigorous scrubbing can strip the scalp of its natural oils and cause irritation. Instead, look out for products that contain biotin, keratin, and vitamins. These are formulated to strengthen and nourish to give your hair the best chance at healthy regrowth.
2. Invest in scalp care
Scalp health is key to hair growth – but many people forget to pay attention to this vital area. Keeping your follicles in tip-top shape is the best way to reduce hair loss and thinning, and encourage regrowth. Occasional scalp scrubs or exfoliating treatments can help to remove excess build-up of dead skin cells and sebum, helping your scalp to breathe and preventing dandruff, which can worsen hair loss. Exfoliation is also useful if you suffer from excess oil production during menopause. Look out for natural ingredients like salt and sugar, or opt for gentle AHA-based chemical exfoliants.
Massaging oils into the scalp can also help to boost circulation and provide a moisture surge, which can encourage follicles to remain in their growth phase for longer. Nourishing oils like argan or coconut offer a layer of protection to your freshly washed scalp. Learn more about the benefits of scalp care rituals in our 9-Day Detox Guide.
3. Turn down the temperature on heated styling tools
As we’ve already discussed, hair can become more brittle, fragile, and prone to damage during menopause. Gentle handling and styling are essential to preserve a healthy look and feel.
If you love to heat style, you don’t need to give up your straightener or curler for good. Instead, adjust the temperature to suit your hair’s new needs. This means using the Variable Temperature Controls to turn the heat down.
The Original Iron is the ideal tool for keeping your confidence up during menopause. Its 11 temperature settings put you in control, while Revive Mode™ vibrates the plates at 8,000 times per minute to deliver sleek, straight, healthy results at a lower heat.
To discover the perfect heat for your menopausal hair journey, try the CLOUD NINE Temperature Calculator.
4. Eat a diet rich in vitamins and protein
Nutrition plays a leading role in hair health at every age and life stage, but it’s even more significant during menopause. Enjoy a varied diet full of hair-friendly nutrients. The top ones to prioritise are:
- Protein – 80-90% of the hair is made up of keratin. We should be aiming for about 0.8g per kg of body weight per day – for women, that’s about a palm-sized amount per meal. Opt for low-fat protein options like nuts, beans and pulses, eggs, and lean meats.
- Omega 3 fatty acids – Fatty acids are key to keeping your scalp and hair hydrated and nourished with natural oil production. Load up on kale, sprouts, oily fish, nuts, and seeds.
- Water – We all know staying hydrated is essential for keeping our body healthy. However, it’s also a vital building block of healthy hair. Sip on water throughout the day and get extra liquid from soups, smoothies, fresh fruit, and herbal tea.
- Vitamins A to K – Add colour to every meal with fruit, vegetables, grain and seeds packed with vitamins and minerals that promote healthy skin and hair.
For more information on how nutrition impacts hair loss and growth, check out this guide.
5. Take supplements for hair health
If you’re struggling to get all the nutrients, vitamins and minerals you need to keep your hair nourished, full and shiny from the food you eat, supplements may be a good option for you.
We recommend checking with your doctor before taking supplements, but some common ones that are associated with maintaining healthy hair growth are:
- Collagen – Most people’s natural collagen production begins to decline around the age of 25, and reaches about 50% of its original rate by the age of 50. This impacts the strength and quality of the hair produced.
- Iron – Iron is crucial for hair growth. Almost 30% of the global female population suffers from anaemia. Iron supplements are often the most convenient way to make sure you’re getting enough.
- Calcium and Vitamin D – When oestrogen production drops, the body requires more dietary calcium and vitamin D, not only to keep bones strong but to promote healthy hair growth.
6. Reduce stress
Stress doesn’t just make your mind feel busy and your body tense. It can also impact your hair health – especially during menopause, when hormonal fluctuations are already contributing to significant changes in the body.
One of the most effective ways to tackle this is to take some time to relax and de-stress. This could be through yoga, breathing exercises and meditation, or simply indulging in your hobbies.
Exercise is another proven way to reduce stress as it releases endorphins. Additionally, getting your heart pumping also improves your blood flow, which as we’ve mentioned, is great for promoting hair growth.
7. Use a silk pillowcase
With your hair already in a more fragile and delicate state, excess heat and friction are not what you need.
Instead, invest in some 100% natural silk pillowcases. Real silk absorbs less moisture and retains less heat than other materials such as cotton and polyester. This means that when you lay your head on it to sleep, more of your hair’s natural moisture is retained, and your hair stays cool, preventing dehydration.
Silk pillowcases and hair accessories also reduce friction against your hair, preventing breakage and frizz – especially when your hair is already struggling for moisture. Shop the CLOUD NINE Silk Pillowcase for a luxurious sleep experience.
8. Experiment with wigs or extensions
However well we care for our hair and general health, the hormonal changes of menopause cannot be prevented. That often means some hair loss and thinning are unavoidable.
If your hair loss is getting you down, wigs and hair extensions may offer a confidence boost while you wait for regrowth. Today, there is a variety of natural human hair and synthetic hair wigs and extensions available in a range of colours and textures, so you can choose one that matches your own hair, or experiment with a new look. Some human hair pieces can even be styled with your favourite heated styling tools, like the CLOUD NINE Original Iron.
For more tips on choosing, styling, and caring for wigs and hair extensions, read our 9 Tried and Tested Wig and Extension Tips. If wigs and extensions aren’t your thing, try 9 Volumising Tips For Thin Hair to find the perfect styling advice to give thinner hair a boost.
9. Seek medical and topical treatments
If your menopausal hair loss is becoming a serious concern, and doesn’t seem to respond to dietary and lifestyle changes, styling routine upgrades, or supplements, you may want to seek medical advice and solutions.
Minoxidil is an increasingly popular topical hair loss treatment for both men and women. It works by increasing scalp blood flow to stimulate the hair follicles to enter and stay in the growth phase. Consult your doctor or pharmacist to discover whether this could be an option for you.
Another common menopause treatment is hormone replacement therapy – also known as HRT. This can alleviate many of the physical symptoms of menopause, including hair loss and thinning. While these treatments are not guaranteed to work for everyone, they can help. Your doctor can advise you on the best course of action.
You’re not alone in your experience of menopausal hair loss. While it can feel isolating and frustrating, it doesn’t have to be the end of healthy hair. Your hair may never return to the texture, thickness and pattern it was before menopause, but you have the opportunity to embrace the change.
That being said, it’s completely normal to feel insecure or stressed out by changes to your hair. Don’t suffer in silence – open up to the important people in your life, from friends and family to your doctor. There’s no shame in seeking support.
Menopausal hair loss can be temporary, but the regrowth process is unpredictable and can take many years. We encourage women suffering from menopausal hair loss and thinning to embrace their own journey, avoid comparing their experience with that of others, and be patient with their hair.
If you’re struggling with hormonal hair loss and thinning that isn’t menopause related, our guide to hormonal hair loss might help.
