10 Preventive Tips That Work for Hair Loss in Menopause

What Causes Hair Fall During Menopause?

Hormonal shift is the primary cause of menopause-related hair issues.

• During menopause, hormonal fluctuations and the ageing process impact the hair follicle. This occurs mainly due to a sudden drop in oestrogen and progesterone levels in the body. This causes variation in the hair growth cycle, leading to thinning, shedding and loss of texture.
• When oestrogen and progesterone decrease, the androgens (male hormones - testosterone and dihydrotestosterone) increase. These hormones shrink the hair follicles, causing the hair to become thinner and finer.

Don’t Let Menopause Steal Your Shine

Hair loss can be a daunting experience. It can impact your self-esteem and confidence, as hair is associated with youth, beauty and vitality. So, losing it can make you feel you have lost a part of yourself.

Remember, you are not alone! Recent evidence states that around 50% of women experience hair-related issues during menopausal transition.

After struggling with her own severe menopause symptoms and doing years of research, Ellen Dolgen resolved to share what she learned from experts and her own trial and error. Her mission is to help women master menopause in all areas of their lives.

Many remedies and treatments are available to manage hair loss during menopause. Let’s explore some of the remedies and treatment options you can try.

1. Nutrient-rich Balanced Diet: A Wholesome Approach

A balanced diet rich in vitamins and minerals plays a crucial role in maintaining healthy hair, hair follicles and scalp. Include foods rich in vitamins and minerals, like,

• Vitamin D: It maintains the health of the hair follicle.
• Iron: It prevents hair loss due to iron deficiency anaemia.
• Zinc: It supports hair growth and repair.
• Biotin: It strengthens hair and prevents breakage. 

Food to include in your diet that helps nourish hair follicles and support hair growth are:

• Green leafy vegetables like spinach, kale and arugula are rich in iron, folate, vitamin C and A. They help in hair regrowth and keep them moisturised.
• Nuts like cashews, almonds and walnuts, as well as seeds like sunflowers and pumpkin, are rich in omega-3 fatty acids, zinc and biotin. These improve hair growth, density and shine.
• Lean proteins such as lentils, beans, Greek yoghurt, eggs, fish and chicken breast improve the strength, elasticity and flexibility of the hair.

2. Hormone Replacement Therapy: A Potential Solution

Hormonal replacement therapy is a unique way in which your body is supplemented with hormones that it cannot produce anymore.

HRT helps restore the balance of oestrogen and progesterone. It also helps manage symptoms of menopause, including hair loss.

Even though HRT is the most commonly used treatment during menopause, it might not be suitable for all.

There are various HRTs available. Some examples are,

• Progesterone-only therapy (tablets, injections, vaginal creams and gel)
• Oestrogen-only therapy (tablets, patches)
• Combined therapy (combined oral pills, patches)

There are certain pros and cons you should consider, and consult a healthcare professional before starting HRT.

Pros of HRT

• Provides Symptom Relief: It is effective in reducing hot flashes, vaginal dryness, night sweats, sleep disturbance and mood swings.
• Maintaining Bone Health:  Bone density is maintained by increasing the level of oestrogen in the body. This reduces the risk of osteoporosis in postmenopausal women.
• Improves Skin Health: Oestrogen helps maintain skin elasticity and hydration. HRT restores oestrogen levels, which improves skin texture and reduces wrinkles and dryness.

Cons of HRT

• Increased Risk of Certain Cancer: Long-term exposure to oestrogen and progesterone during HRT can lead to cancer of the breast, endometrium or ovary.
• Weight Gain: Some women experience weight gain and fat deposition during HRT.
• Common Side Effects: Women undergoing HRT experience bloating, nausea, headache, and breast tenderness.

3. Topical Treatment for Hair Regrowth: A Targeted Approach

Topical applicants will provide results for women experiencing menopause-related hair thinning. 

• Minoxidil (rogaine) stimulates hair follicles, increases blood circulation to the scalp and promotes new hair growth.
• Hair serums or treatments, which include biotin, peptides and caffeine, promote scalp circulation and improve hair health.
• PRP (platelet-rich plasma) therapy is a procedure that involves drawing an individual’s blood and processing it to concentrate platelets. This plasma is injected into the affected areas. PRP stimulates hair follicles and promotes regrowth.

4. Scalp Care and Massage Techniques: A Foundation for Healthy Hair 

The scalp is a foundation for healthy hair. It secretes oil and has its own microbiome, which conditions hair and skin and protects it from infection. This can be disrupted by stress, pollution, and product buildup, which can lead to dandruff, itching, and hair loss. Therefore, regular scalp care can help get rid of dandruff, excessive oiliness, pollution and product buildup.

Regular scalp massage increases blood circulation and nourishes hair follicles. Oils such as rosemary, peppermint, lavender and sesame have anti-inflammatory properties and can stimulate hair growth by improving blood flow to the scalp. 

Hair packs made of gooseberry, false daisy, hibiscus and sesame seeds powder can help improve scalp health and the texture of hair.

Scalp massage Techniques: 

• Be gentle; use the tips of the fingers to massage the scalp in a circular motion. You can either do a dry massage or use oils. You can either do a dry massage or use oils. Massaging of pressure points like temples, crown and head helps relieve tension and improve blood flow to the scalp.
• While applying oil, double boil the required amount of oil, divide your hair into sections and apply oil section by section on the scalp. Apply the rest of the oil to the hair strands.
• Consistency is key; for best results, massage the scalp regularly.

To learn more about the Ayurvedic scalp care routine, click here.

5. Managing Stress: A Holistic Approach 

Stress increases the cortisol levels in your body which hampers production of oestrogen and progesterone. This leads to hair fall. 

During the menopausal transition, most of the women undergo stress because of hormonal changes and life transitions.

Practices like yoga, meditation and mindfulness help reduce stress and maintain healthy hair. Relaxation techniques improve overall well-being and hair health.

6. Herbal Remedies: Harnessing the Power of Nature

Befriend herbal remedies and supplements as they can help bring back the hormonal balance and improve hair health during menopause.

• Ashwagandha: A well-known Ayurveda herb that reduces stress. It also corrects hormonal imbalance.
• Gooseberry (Amla): It is an excellent rejuvenative herb. It not only promotes hair growth but also improves overall health.
• Saw Palmetto: It helps reduce the conversion of testosterone into its more potent form. This helps minimise hair loss.
• Black Cohosh: This herb improves hair density by protecting the hair follicles.

Do you want to know how Ayurveda can help manage hormonal imbalances? You’re just one tap away.

7. Gentle Hair Care Practices: Protecting Your Strands

Gentle hair care practices can help minimise further hair damage and hair thinning,

• Avoid harsh chemical treatments that weaken the hair strands.
• Minimise heat styling, as it can lead to hair breakage.
• Use sulphate-free shampoos and nourishing conditioners that hydrate and protect the hair.
• Leave-in treatments strengthen the hair and prevent split ends. They also nourish and protect fragile hair strands.
• Avoid tight hairstyles like braids and high ponytails, as they cause constant tension and pull on the hair follicles. This can weaken the hair roots and cause hair loss.

8. Omega-3 Fatty Acids: A Secret Ingredient

Omega-3 fatty acids are an excellent source of healthy fats. They help reduce inflammation in your body. It reduces scalp irritation, nourishes hair follicles and promotes hair growth. Therefore, it prevents hair fall and thinning.

Food that you can include in your diet which are rich in omega-3 fatty acids are:

• Soybeans
• Flax Seeds
• Caviar 
• Tuna 
• Squid 
• Mussels 
• Salmon
• Oysters
• Sardines 

9. Low-Level Laser Therapy (LLLT): A Modern Approach

Low-level laser therapy is a unique and non-invasive approach that uses low-intensity red light or infrared light. It is administered using laser combs or caps. 

It stimulates hair follicles, improves blood circulation to the scalp, and promotes hair regrowth. It improves hair density and thickness.

LLLT is also beneficial in androgenic alopecia, alopecia areata and chemotherapy-induced hair loss.

10. Patience and Realistic Expectations: Embrace the Changes

Always remember that even though many of these treatments can help combat hair loss, some degree of hair thinning during menopause is natural. Adopt a holistic approach to improve hair health. By combining diet, lifestyle changes, and appropriate treatments, you can manage hair loss and maintain healthy, vibrant hair. Do not expect instant results. Patience is key! You will start seeing gradual improvement once you focus on maintaining overall health as part of your hair care regimen.

Trusted Care, Expected Results at Nivra Health

Here’s what our client says;

Our community of empowered women, who were willing to take a step towards self-care have always  enjoyed the experience with us. The one-on-one yoga sessions, trying personalised unique recipes, and constant support from health coaches have showed significant changes in both my physical and mental well-being. 

Ending on a Good Note

Hair thinning during menopause can be a frustrating experience, but adopting a multi-faceted approach like diet, lifestyle, stress management, hormone balancing, and appropriate treatments can help promote hair health. It is necessary to be proactive and consult a healthcare professional for personalised advice and treatment options. Download the Nirva App now.