All women can look forward to experiencing menopause, which is a natural biological process where the body tries to adjust fluctuating hormone levels. While hot flashes are the most common and well-known symptom during menopause, hair loss is another common symptom. Unlike men, who get noticeable bald spots, women are more likely to find hair thinning on the front, sides, or top of the head. Additionally, hair could also fall out in large clumps when brushing and showering. Menopause and hair loss might be inevitable for some women, but preventing hair loss is also possible at this stage of life as well. Continue reading to learn more.
The hair cycle and hair follicle structure are highly affected by various hormones, such as androgens (1). Hormones can affect not only hair growth but hair loss as well. While some hormones promote hair growth, others can prevent hair from growing.
For instance, testosterone causes hair to grow on the body but interferes with hair growth on the scalp. Also, another hormone, progesterone, decreases testosterone production and prevents testosterone from converting to DHT, a form that supports hair follicles. As such, hormone levels have a major impact on the hair cycle and common hair conditions.
Research suggests that there is a connection between menopause and falling estrogen levels. Specifically, ovarian follicle depletion occurs with menopause. During menopause, women generally experience either a sudden or gradual decline in the hormones estrogen and progesterone. Both hormones help to lengthen the growth phase of the hair, boost circulation, and counter the negative effects of testosterone. While testosterone production declines as well, it is not to the same extent as estrogen and progesterone. Hair loss tends to result due to this imbalance. Female pattern hair loss and frontal fibrosing alopecia have both been associated with perimenopause and postmenopause, with a reduction in anagen hairs in postmenopausal women (2).
Furthermore, menopause can also coincide with age-related hair loss, since with age, circulation declines throughout the body. Consequently, hair follicles lack an adequate supply of oxygen, nutrients, and growth factors necessary to produce strong, healthy hair.
It varies how women experience menopause-related hair loss. Some may have minimal hair loss. Others could see dramatic hair loss in the short term, that self-corrects over the next year or two when regrowth begins. Still, for other women, hair loss is persistent.
Hormonal fluctuations during menopause impact the hair follicles, resulting in occurrences such as thinning, loss of volume, and changes in hair texture (3). For instance, hair thinning may be more diffused, usually concentrated on the crown of the scalp, while maintaining the frontal hairline. However, the extent of transformations can vary considerably from person to person.
To distinguish hair loss caused by menopause from hair loss caused by other factors such as stress or nutrient deficiency, it’s crucial to pay attention to the symptoms. Research suggests that hair loss due to menopause is typically more gradual, and occurs slowly over several years. Furthermore, you may experience a diminished size of hair strands, plus a slight increase in the rate of shedding.
Still, it’s best to see your doctor if you are experiencing noticeable hair loss to identify the cause. Your doctor may recommend a scalp biopsy, for instance. This can identify if menopause-related hormonal changes are responsible for hair follicle shrinkage, which can result in hair loss. Furthermore, this procedure can help determine or rule out any skin conditions that may be causing hair loss.
Adrenal fatigue is a condition where the body is unable to keep up with long-term stress, resulting in various nonspecific symptoms such as mood changes, irregular menses, premature menopause, and unexplained hair loss that is diffuse. Stress triggers the release of high levels of the hormone cortisol. Also, the body produces more cortisol during menopause because of hormonal fluctuations. Over time, when stress persists, the adrenal glands can become fatigued, struggling to produce the necessary amounts of cortisol.
The adrenals also produce reproductive hormones, but when stressed, they won't focus on producing estrogen and progesterone. Instead, they will focus on cortisol production. Because cortisol uses some of the same precursors as these reproductive hormones, this can lead to hormone dysregulation.
Likewise, during menopause, to compensate for the drop in estrogen production, the adrenal glands produce the hormone androstenedione, which can be converted into estrone and estradiol, both forms of estrogen. Here, the adrenals also play a key role, though they are vulnerable to stress.
This is how, with adrenal fatigue and menopause, the hormone circuit of the NeuroEndoMetabolic (NEM) Stress Response becomes dysregulated, which can worsen menopause symptoms such as hair loss. As such, fixing your adrenal health and controlling stress levels may have a positive effect on your hairline.
Over time, for most women, excess shedding during menopause will decrease. However, particular factors can cause results to vary, including genetics, diet, stress, and the timing of treatment. In that vein, it’s best to identify whether the source of your hair loss is menopause early on and start addressing it right away. Results in hair regrowth will not happen overnight, so be patient. While reversing thinning hair during menopause is not possible, you can stimulate new hair growth and be proactive in preserving the hair that remains.
Experts suggest that there is no sure way to prevent hair loss connected to menopause. Still, you can slow down or stop hair loss, and in many instances, regrow your hair. These include:
As discussed above, stress can throw your hormones out of balance. As a result, diminished estrogen production has the potential to impact hair loss and can also lead to more serious symptoms including anxiety, mood swings, and depression. Some effective ways to help manage stress can include breathing relaxation techniques, yoga, exercise, getting enough sleep, eating a healthy diet, avoiding environmental stressors like pollution and toxic chemicals, and working to change your attitude towards stressors.
A healthy lifestyle isn’t complete without exercise. Not only can exercise help to build your strength and reduce stress, but it can also prevent other symptoms of menopause, such as insomnia, mood swings, and weight gain. These symptoms are factors that play a role in maintaining hormonal balance, which, in turn, promotes healthy hair growth. In that vein, select an exercise that fits your personal needs and preferences. Adrenal Fatigue sufferers should consider gentle exercises that can help the health of the adrenals. Additionally, aim to get regular exercise, three to four times a week, for about 30-40 minutes, or 150 minutes of exercise per week.
Your best defense against hair loss is to eat a balanced, low-fat diet. With every meal, aim to include an adequate amount of whole grains, fruits, and vegetables. Include monounsaturated oils in your diet, including olive oil and sesame oil. Also, drinking green tea regularly and taking vitamin B6 and folic acid supplements could help restore hair growth.
Furthermore, be sure to add essential fatty acids to your diet as well. They play a vital role in maintaining hair health. Foods such as salmon, tuna, flaxseed oil, walnuts, and almonds provide these fatty acids.
A properly functioning body needs to be adequately hydrated. Stay away from juices and sodas that are packed with sugar. Overall health and your level of physical activity could help determine the amount of water you need. The general rule is to ensure that you aim to drink eight 8-ounce glasses of water per day.
Avoid heating hair tools that can cause drying and breakage, including hair dryers and straightening irons. Also, avoid weakening your hair with extensions that can cause early hair loss. Opt for all-natural hair color when choosing hair dye to avoid compromising your scalp and hair health with artificial hair dyes. Additionally, use a nourishing conditioner when washing your hair to maintain a healthy scalp and promote healthy hair growth.
To remedy hair loss related to menopause, create the right conditions to prevent more loss and promote hair growth.
Avoid harsh chemicals and gently rub your scalp when washing your hair. Avoid hairstyles that can rip or damage hair.
Avoid chronic stress by meditating, practicing deep breathing, and exercising. Also, following a healthy diet that is rich in omega-3 essential fatty acids and B vitamins will provide the right that will provide the building blocks for hair growth.
Some medications can change the activity of hormones on the scalp and promote regrowth of scalp hair. These include minoxidil (Rogaine), finasteride (Propecia), and spironolactone. Minoxidil, for instance, works by increasing blood flow to the scalp and hair follicles. You must follow the instructions that come with these medications, as abrupt changes in hormonal function can occur at the scalp level.
This form of therapy could be beneficial for women with hair loss. Specifically, it involves the use of lasers to decrease inflammation and stimulate hair growth. Furthermore, some research suggests that light therapy can help enhance hair density and thickness.
This involves the use of a person’s blood cells to stimulate growth in the scalp. The process involves a small amount of blood being drawn, and spun in a centrifuge, concentrating the platelets. The platelets are then injected into several areas of the scalp to stimulate the hair follicles.
This form of hormone replacement therapy may help some women experiencing menopause hair loss and improve hair growth. Hormone replacement therapy mimics the role of the ovaries. As such, it releases the same constant hormones that the body once did naturally.
Hair transplant involves a surgical procedure that harvests sections of hair from thicker areas of your scalp (along with roots and skin) and transplanting them to areas of the scalp where your hair is thinning.
The connection between menopause and hair loss goes back to hormonal imbalances that affect hair growth. A drop in estrogen and progesterone levels during menopause causes hair loss. However, thinning hair doesn't have to remain that way. You may not be able to prevent menopause hair loss, but you can slow it down and take steps to regrow your hair.
Reach out to our team at +1 (626) 571-1234 if you are struggling with menopause and hair loss and would like meaningful solutions for improving your diet, developing a healthier lifestyle, and avoiding stress.
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Grymowicz, Monika, et al. “Hormonal Effects on Hair Follicles.” International Journal of Molecular Sciences, vol. 21, no. 15, 2020, p. 5342. PubMed, https://pubmed.ncbi.nlm.nih.gov/32731328/.
Kamp, Erin, et al. “Menopause, Skin and Common Dermatoses. Part 1: Hair Disorders.” Clinical and Experimental Dermatology, vol. 47, no. 12, 2022, pp. 2110-2116. Oxford Academic, https://academic.oup.com/ced/article/47/12/2110/6966259.
Rinaldi, Fabio, et al. “The Menopausal Transition: Is the Hair Follicle ‘Going through Menopause’?” Biomedicines, vol. 11, no. 11, 2023. MDPI, https://www.mdpi.com/2227-9059/11/11/3041.
Hormonal changes contributes to hair loss during menopause. You can't prevent hair loss, but you can slow it down by eating healthy, reducing stress, exercising, staying hydrated, and sticking with natural haircare products and styling methods.
