Natural Treatments for Menopause Hair Loss

Causes of Menopause Hair Loss

“Never ignore your roots, your home, or your hair.” — Dolly Parton (American singer, songwriter, and actress)

Menopause hair loss can occur due to various reasons. Some of the most common causes are:

A. Hormonal Changes

Menopause is characterised by hormonal changes throughout your body. There is a decline in estrogen and progesterone. This slows your hair growth and increases hair shedding.

Increased levels of androgens (male hormones) can shrink your hair follicles, particularly the ones on your scalp, which leads to hair thinning.

B. Stress and Lifestyle Factors

Stress exacerbates hormonal imbalances in your body, thus increasing your hair loss.

Poor nutrition, especially during menopause, can impact your hair health.

Poor lifestyle habits like irregular sleep cycles and meal times can contribute to your hair loss.

C. Other Contributing Factors

Some other factors that can increase your hair loss are:

Genetics:

Genetics can also determine hair loss or patterns of hair loss.

Scalp conditions or inflammation:

Scalp infections and inflammatory conditions like alopecia.

Side effects of medications:

Some medications have hair loss as a side effect. E.g.:- antihypertensives, antidepressants, anticonvulsants.

Symptoms of Menopause: Hair Loss

Menopause hair loss can present different symptoms. Your hair loss occurs slowly; it can take time for the changes to be noticeable. Your part may become wider, your ponytail might look thinner, and your hair can look flatter and lustreless in appearance.

Some of the most common symptoms of menopause hair loss are as follows:

• Gradual thinning of hair on your scalp.
• A wider part line or a more visible scalp.
• Increased hair shedding during washing or brushing.

Natural Treatments for Menopause Hair Loss

Menopause hair loss can be distressing, but there is some good news. It is not very difficult to manage, and you can easily reduce it on your own.

A. Nutrition for Hair Health

Your hair needs nutrition to stay healthy in a way that is similar to your body. Make sure you include the following foods in your routine:

Protein-Rich Foods

• Your hair is primarily made of keratin, a dead protein. A lack of protein in your diet can also cause hair loss. Ensure adequate protein intake to support your hair structure, texture, and follicles.

Sources: Eggs, lean meats, lentils, quinoa, soy, soy products, and dairy.

Iron and Zinc

• A deficiency of iron and zinc is very common among Indian women. It prevents your hair from weakening and helps boost your hair growth.

Sources: Spinach, beans, nuts, seeds, shellfish, legumes, quinoa, broccoli, tofu, liver, organ meats, and fortified cereals.

Biotin (Vitamin B7)

• Biotin has recently gained a lot of popularity as a supplement when it comes to maintaining your hair's health. It works by strengthening hair and promoting growth in your hair.

Sources: Eggs, legumes, nuts, seeds, liver, almonds, mushrooms, yeast, avocados, sweet potatoes, and bananas.

Omega-3 Fatty Acids

• Healthy fats like omega-3 fatty acids play a role in the production of hormones that are beneficial for your hair as well as your skin. It reduces inflammation and improves your scalp health.

Sources: Salmon, walnuts, chia seeds, sardines, and flaxseeds.

Vitamin D

• Vitamin D is widely known for its importance in bone health. But do you know that it is also beneficial for your hair's health? It supports the production of new hair follicles, which stimulates new hair growth, increasing the overall thickness of our hair. In fact, deficiency of Vitamin D is responsible for alopecia according to this review.

Sources: Fatty fish, mushrooms, fortified foods, Egg yolk, Fortified cereals or sunlight exposure.

Antioxidant-Rich Foods

• Antioxidants stop the oxidation process to protect your hair against the harmful effects that time can have, combined with environmental factors on your hair. Foods that contain antioxidants can help prevent and fight damage to your hair.

Sources: Berries, leafy greens, dark chocolate, kale, red cabbage, and green tea.

B. Scalp Care

For healthy hair growth, it is essential to have a healthy scalp. To maintain a healthy scalp, some tips are given below:

Regular Scalp Massage

• It improves blood circulation, which in turn helps to boost the supply of oxygen to your hair follicles. This helps to stimulate your hair growth.
• Use your fingertips or a scalp massager for 5–10 minutes daily. Massage in gentle circular motions.

Aloe Vera

• Aloe vera is calming and soothing in nature. It soothes your scalp, cleans and moisturises dry and damaged hair, and can also boost your hair growth.
• Apply pure aloe vera gel to your scalp or gel from aloe vera leaves after removing the yellow liquid, and leave for 30 minutes before rinsing.

Essential Oils

Oils provide necessary hydration to your hair. Some very beneficial oils for your hair are:

• Rosemary Oil: It stimulates your hair follicles. Rosemary essential oil supports circulation, which nourishes your hair follicles. In fact, in a research study, it has been proven that rosemary oil shows better results for hair growth than minoxidil (one of the most recommended treatments for hair loss disorders).  
• Lavender Oil: It reduces inflammation, is antifungal, and promotes relaxation. It not only prevents hair loss but also promotes hair regrowth.

How to Use: Essential oils are too strong to be used alone. Mix a few drops with a carrier oil (like coconut or jojoba oil) and massage into your scalp in a gentle circular motion.

Apple Cider Vinegar Rinse

• It balances your scalp pH, is antimicrobial, and removes product buildup and debris that can clog your hair follicles, hampering hair growth. This boosts healthy hair growth.

How to Use: Mix 1–2 tablespoons of apple cider vinegar with water and use this as an after-rinse.

C. Natural Supplements

• There are many natural supplements that can boost your hair's health. Some of these are:

Saw Palmetto

• Saw palmetto is an alternative remedy used to treat hair loss. It’s a plant with small berries that Native Americans have used as medicine and food for hundreds of years.
• It reduces the effects of DHT (a hormone which is linked to hair loss).
• It is available as capsules or topical treatments.

Collagen Supplements

• Collagen is a protein that strengthens, supports, and provides structure to your bones and muscles, blood vessels, and organs. Collagen is well known for its benefits for skin health. But it also boosts your scalp elasticity and strengthens your hair structure.

Evening Primrose Oil

• It contains gamma-linolenic acid (GLA), which supports hair health. The evening primrose is known as the night willow herb. Evening primrose oil (EPO) is also known for its hormone-balancing, anti-inflammatory, and antioxidant properties, apart from managing your hair health.

D. Hair Care Practices

Hair care practices can play an integral role in how your hair looks. Some hair care practices that you can add to your routine are:

Gentle Shampooing

• It is essential to choose shampoo according to your hair type. For example, if you have dry hair, strong shampoos can make it dry. However, strong shampoos can be more suitable if you have oily hair. Gentle shampoos can not remove oil and debris buildup.
• Use sulfate-free shampoos to prevent dryness and breakage if you have dry hair.
• Look for products that contain biotin, keratin, or niacin.

Avoid Heat Styling

• Avoid heat styling as much as possible. However, if it is necessary, then use a heat protectant spray or cream to protect your hair.
• Minimise blow drying, straightening, or curling to reduce damage.
• While blow drying, use a cool setting to avoid damage.

Wide-Tooth Comb

• Wide-tooth combs can help prevent breakage while detangling your hair.
• Start detangling your hair from the ends to above.

Moisturise and Condition

• Like your skin, even your hair needs moisture and hydration.
• Use leave-in conditioners or hair masks to maintain hydration in your hair.
• After shampooing, use conditioners according to your needs, such as volume-boosting conditioners if your hair lacks volume or smoothening conditioners if your hair is frizzy.

E. Stress Management

Stress can disturb your body's hormonal levels. Due to this, there can be an increase in your hair fall as your hormonal levels fluctuate a lot during menopause. Here are some simple ways you can manage your stress.

Yoga and Meditation

Yoga and meditation are some of the best methods for stress reduction.

Some benefits of yoga are as follows:

• It alleviates stress, which, if not managed, can exacerbate your hair loss.
• Some yoga poses, like shirshasana (headstand), can boost blood circulation to your head, boosting hair growth.

Some benefits of meditation are:

• Meditation helps to calm your mind, reduce stress and anxiety, and boost your sleep health. All of these together help to improve your hair health, including hair growth.

Adequate Sleep

• Quality sleep is crucial for hormonal balance in your body. Sleep is crucial in the process of repair and regeneration of your hair follicles. Sleep deprivation can exacerbate hair loss.
• Aim for at least 7–9 hours of quality sleep to promote hormone regulation in your body.

Exercise Regularly

• Exercise improves hormonal regulation and boosts overall health.
• It improves circulation and reduces your cortisol levels, which helps to reduce stress.
• All of these factors promote healthy hair growth and the prevention of hair loss.

Prevention Tips

Hair loss and fall can be prevented to some extent with proper care at the personal level. Some easy tips that you can add to your routine are as follows:

Hydration

• Drink enough water (at least 3-4 litres) daily to keep your hair hydrated and moisturised. Lack of hydration can cause your hair to become dry and brittle, and cause breakage. It can also cause hormonal imbalances as your body cannot produce hormones without water.

Regular Trims

• Regular trims help to prevent split ends, reduce stress, and keep your hair manageable, which prevents breakage and maintains healthier-looking hair.

Avoid Harsh Chemicals

• Avoid strong and harsh dyes, bleach, and chemical treatments. If you want to treat your hair, it is necessary to do so under professional guidance.

When to See a Doctor

Hair loss is typically not a cause of concern and can be managed on your own. But sometimes, it can cause severe issues.

It is necessary to see a doctor:

• If your hair loss is severe or sudden.
• There are other symptoms like fatigue, weight changes, or scalp irritation.
• If your hair loss is too extreme and is causing a receding hairline or patches on your head.  

Sudden and severe hair loss can indicate any underlying health conditions. Consult a dermatologist or endocrinologist to rule out underlying conditions like thyroid disorders or alopecia.

Wrapping Up

Hair loss during menopause is a natural and normal occurrence, but with proper strategies, you can easily manage this. Nutrient-rich diets, good scalp care, stress management and lifestyle adjustments play a crucial role in making your hair healthier and fuller. For severe hair loss, it is important to seek professional advice. You can connect with our Nirva team of healthcare experts for personalized treatment. For more info on hair care, you can refer to this blog.