How to Deal with Hair Loss after Menopause?

More than half of women over 50 years old will experience thinning hair after menopause, according to recent research published in the journal Menopause. Knowing the reasons behind hair loss during menopause will help you better manage hair loss.

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How to Deal with Hair Loss after Menopause?
6 Min Read February 28th, 2024

If you are a female, you could relate to hair loss in your mid-40s quite well. Your hair won't appear as full, shiny, and glossy as it used to be in your 20s and early 30s. It will lessen in volume and shine. 

Amidst several factors, one of the main reasons why women go through immense hair loss in their mid-age is the hormonal imbalances due to menopause. If we were to consider data, approximately 40% of females experience hair loss during menopause. Of them, around 2/3rds will experience hair loss throughout the scalp. For the remaining, it would mainly be in the front or the area surrounding the temples. Hair loss is one thing, but what is more challenging is to deal with the same. That's what we will discuss here.

Before we get any further, I would like to introduce myself. I have been in the medical field for a long. During my stint as a health care provider, I came across how unaware most women were about menopause and its related symptoms. This urged me to create Simply Menopause, through which I could connect to women globally. You can visit my website to read the articles I wroteNow, let's get started. 

Why Does Menopause Result in Hair Loss? 

As per research, one of the main reasons for hair loss in menopause is reduced estrogen and progesterone production. They aren't just reproductive hormones but contribute to several body functions, including effective hair growth. These hormones facilitate faster hair growth and help the hair stay on your head longer. 

A dip in the hormone levels lessens hair growth, making them thin. Low estrogen and progesterone also spike in androgens, mostly known as a male hormone. High androgen levels also contribute to hair loss on your head. In some, due to the effects of high androgen, hair growth could occur on the face, specifically on the chin. 

Menopause isn't the only reason responsible for hair loss. There are other factors also, like nutritional deficiencies, increased stress, and underlying health issues like anemia, thyroid, or genetic predisposition. So, if you are experiencing immense hair loss in your mid-40s, don't ignore it by thinking it's just the play of hormones. Consult your healthcare provider as soon as possible. 

Many women often ask me how they will know their hair loss is severe. These are the signs to watch out for: 

  • Increased hair fall daily
  • Increased hair breakage
  • The scalp is visible through the hair 
  • The ponytails are getting smaller 
  • Noticeable patches of thin or missing hair on your head 

5 Effective Ways to Manage Hair Loss in Menopause

Many patients often ask me about the key to healthy hair. I advise them to stay rejuvenated, eat healthy, and maintain a proper lifestyle. Here is an elaboration of some things to do for healthy hair. 

1. Eat Healthy 

When you eat well, it boosts your hair growth immensely. Protein is vital for keeping your hair healthy and strong. So ensure that your diet contains significant proportions of protein. 

When you do not eat sufficient amounts of proteins, it results in brittle, weak, and dry hair. Foods that are good protein sources include red meat, eggs, and fatty fish such as herring, mackerel, salmon, etc. 

Besides these, other foods would help keep your hair in good shape. Berries have vitamin C, which stimulates collagen production and is essential in lessening hair breakage and brittleness. 

Vegetables like spinach have essential nutrients such as Vitamin A, Vitamin C, folate, and iron, which facilitates hair growth. Sweet potatoes have beta-carotene, which gets converted into Vitamin A by the body, thus linked to hair growth. 

Vitamin E also helps maintain your hair, and avocado is one of the best sources. The power of green tea in helping to keep your hair strong and healthy and preventing hair loss isn't unknown. The essential nutrients like Vitamin B, Vitamin C, theanine, and antioxidants that it contains give it this property. 

There are some foods that you must avoid that could worsen hair loss. Some that top the list include sugary foods, carbonated beverages, alcohol, and refined carbs. So, if binge eating is your thing, it's time you consider getting rid of this unhealthy habit. 

2. Lessen Stress 

Stress in menopause, due to hormonal imbalances, isn't uncommon. Chronic stress affects your overall health and may even be responsible for hair loss. 

That's why the onus lies on you to make a conscious effort to lessen anxiety, especially at that phase of life when your hormones are all over the place. Breathing and relaxation techniques are considered great remedies for lessening stress. 

3. Exercise Well 

When I say that exercising well helps in proper hair growth, some women take my words by surprise. There is truth to the fact, also proven through studies. Exercise improves the oxygen supply and blood circulation to the hair cells. 

This benefits the hair follicles and lengthens the hair's growth phase. Talking about exercises that help in hair growth, the ones that need to be mentioned first are cardios like swimming, cycling, jogging, etc. The next on the list is yoga, which effectively stimulates blood circulation to your scalp. This, in turn, helps your hair grow well. 

We must take advantage of neck exercises, which have been proven to boost hair growth. This is because it stimulates blood circulation to your scalp, helping your hair grow well. 

4. Stay Hydrated 

Your hair follicles get the essential nutrients to remain healthy when you meet your recommended water intake. This prevents specific scalp issues like itchiness, dryness, dandruff, brittleness of the hair, and even split ends. Drink at least eight glasses of water every day. That's the recommended intake. So try adhering to this number. Dehydration deters hair growth since our hair feeds on moisture to grow, lest it gets brittle and even break. 

5. Follow Proper Hair Care Procedures 

Caring for your hair is of utmost importance. Wash your hair often. This helps to keep your scalp clean and healthy. Shampoo your hair thrice a week, and use a mild one to avoid hair damage. 

Another effective remedy is massaging your hair with coconut oil, as it moisturizes your hair, improves blood flow, facilitates regrowth, and prevents breakage. Olive oil also boosts your scalp health, strengthens the hair follicles, and effectively repairs damaged hair. 

Go easy on your hair and avoid tight braids or ponytails as it intensifies damage. Refrain from using straightening or curling irons as it maximizes the possibility of hair breakage. Avoid chemical treatments as they damage your scalp and hair in the long run. 


Q. What impact does menopause have on pubic hair? 

We mainly discussed the hair on your head throughout this article. However, it is essential to know that a reduction in estrogen levels prevents pubic hair from growing as well. Thus, many women may often experience pubic hair loss after menopause

Q. Will Hormone replacement therapy help for hair loss in menopause? 

HRT (Hormone replacement therapy) has helped in lessening several menopausal symptoms like hot flashes, sleep problems, etc. Many have mentioned its effectiveness in managing hair loss issues. To get the maximum benefits of HRT, talk to your doctor. He will help you with the kind of therapy best suited for you and the correct dosage. 

Q. What are the various treatment procedures for replacing lost hair? 

There are several procedures, like laser treatment, microneedling, and hair transplant, that people may opt for, especially in the case of severe hair loss. Before making a decision, seek a medical expert's consultation and learn of the side effects they may come with. 

Role of Hormones, Diet, and Stress Management

The hormonal fluctuations will impact your hair more if you aren't careful in maintaining it. Choosing your diet wisely, maintaining a good exercise regime, and keeping stress to the minimum will help your hair from early aging or breakage. If you have hair problems for a long time, do not ignore them. Consulting the doctor will help prevent the issues from aggravating. 

Many people resort to taking OTCs and supplements for hair loss. If you wish to take them, ask a health care provider's advice before you do the same. 

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About the Author

Dr. Pike is a senior physician administrator and board-certified emergency room doctor actively working in northern California.

LTC News Contributor Karen Pike

Karen Pike

Contributor since February 28th, 2024

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