From sleep disruptions to hot flashes, the changes and symptoms we experience prior to and during menopause are confusing at best. There are numerous other symptoms, varying at an individual level, which may not be as monumental as hot flashes but are definitely something that catches many menopausal women off guard. Among these surprises, one of the most notable is the way these hormonal changes affect hair.

Many women experience hair loss, thinning, and breakage during menopause. While it’s normal to lose a certain amount of hair every day (about 100-200 strands), you may notice your hair is significantly more damaged and that it’s falling out at an above average rate. However, what usually happens is that the hair isn’t falling out, but rather breaking along the strand, thus making it appear thinner. These changes are most likely due to the lowering levels of estrogen and progesterone and increased testosterone production.

But with proper care, you can curtail the effects. Follow these tips to minimize hair thinning, breakage, and loss and maintain healthy hair during menopause.


  • Check your meds first


Various medications include hair loss or thinning as a side effect. So if you are taking medications and notice significant hair loss, there’s a possibility that it’s not actually a symptom of menopause. If you suspect that your meds are the culprit, even if hair loss is not listed as a side effect, talk to your doctor about it first. They might be able to suggest an alternative drug which suits you better.



  • Eat for hair health


Beautiful, healthy hair starts with a diverse diet which gives us all the nutrients and minerals we need. Essential minerals such as iron, zinc, and magnesium, and vitamins A, B, C, and E are known to help strengthen hair roots. With stronger roots, not only the falling out is minimized, but hair thinning and damage as well. Make sure you eat plenty of fruits and vegetables, get Omega-3 fatty acids from fatty fish, nuts, and seeds, and eat healthy protein with every meal.

Source: Basically, a diet optimal for hair health is just a healthy and balanced diet that you need in order to control all other symptoms of menopause and boost your wellbeing. To stay on the right track, make sure you include these 7 foods that help fight hair loss.  


  • Add supplements


Here’s the thing: there’s no proven magical supplement aimed at hair growth and regeneration. If the label says the supplement targets hair health specifically, you’ll find on the back that the ingredients are just those minerals and vitamins you need to get in your diet. Only, these supplements are likely to be more expensive because they seem to target a specific issue, one that people are hopeful to solve.

If you can’t get all the nutrients and minerals through diet, a daily multivitamin or a mineral supplement will help you replenish anything you’re missing out on. Essential fatty acids, vitamin B6 and folic acid can help restore hair growth, so taking them in the form of supplements can be helpful.



  • Drink plenty of water


Again, there’s no magical formula. Your body simply needs plenty of hydration to function properly, and if you don’t get enough water daily, the symptoms of dehydration show on your skin, nails, and hair as well. Avoid sugary drinks and aim for pure water – you might need a bit more of it now to fight the symptoms of menopause.



  • Don’t put unnecessary stress on your hair


Treat your hair carefully to avoid drying and breakage. Excessive styling, heat, and exposure to chemicals found in perms and dyes are known to put stress on hair and it will likely sabotage all your efforts to keep your hair as strong and healthy as possible. Try to keep it natural and find the hairstyle you’ll love but which is kind to your hair.



  • Reduce stress


It’s well known that stress throws our hormones off balance, setting off a string of symptoms, one of which is hair loss. Menopause is a crucial time to manage stress levels and preserve balance so that it doesn’t wreak havoc on your hormones, which are already going through a tough time.

The best way to manage stress is through an active lifestyle. Regular exercise has been proven to reduce menopausal symptoms such as hot flashes and its benefits on your body are holistic, so healthy hair comes as a natural part of a fit, balanced lifestyle.


Lastly, make sure you nourish your hair with gentle shampoos and conditioners, but keep in mind that at the end of the day, it’s all about a healthy lifestyle. By taking care of your physical, mental, and emotional health, you will be able to get through menopause with more ease and minimize its difficult symptoms – including the effects these changes have on hair.

Author's Bio: 

Biologist by day, writer by night, and a huge geek. My fields of expertise could be summed up to health, fitness and nutrition-related topics. My interests are on the other hand wide and ever-evolving.