*Content reviewed by HotPause Health Medical Advisor & Board-Certified Dermatologist Dr. Marisa Chapman

Menopause and Hair Loss: Understanding and Managing Thinning Hair

Menopause is a significant phase in every woman’s life, marked by the end of menstrual cycles and a natural decline in reproductive hormones. One of the distressing symptoms associated with menopause is thinning hair or hair loss. Dermatology expert, Dr. Marisa Chapman explains how this change can greatly affect self-esteem and emotional well-being. This is why it is crucial to understand the underlying triggers and explore effective management strategies. This article explains the connection between menopause and hair loss, offering insights and solutions for those experiencing thinning hair during this transitional period.

Understanding Hair Loss During Menopause

The primary cause of hair loss during menopause is the decrease in estrogen and progesterone levels. These hormones typically help hair grow faster and stay on the head longer, before eventually shedding. As hormone levels decline, hair grows more slowly and can become thinner and dryer. Additionally, the relative increase in androgen (a male hormone) can lead to hair follicles shrinking, contributing to hair loss and decreased hair density on the scalp.

Other Contributing Factors

• Nutritional deficiencies: Lack of essential nutrients can exacerbate hair loss
• Stress: Emotional stress during menopause can also impact hair health and growth cycles.
• Other health issues: Thyroid disorders, and other autoimmune diseases can contribute to hair loss. The health of the scalp itself can also affect hair growth.

Managing Thinning Hair During Menopause

Hormone Replacement Therapy (HRT)

• For some women, HRT can help mitigate menopause symptoms, including hair loss [1], by stabilizing hormone levels. It’s important to discuss the benefits and risks with a healthcare provider, as HRT isn’t suitable for everyone.

Nutritional Support

• Protein-rich diet: Hair is made of protein, making adequate protein intake essential for hair health.
• Iron, zinc, and vitamin D: These nutrients are vital for hair growth and strength. Consider incorporating foods like lean meats, nuts, seeds, and leafy greens into your diet or discussing supplementation with a healthcare provider.
• Omega-3 fatty acids: Found in fish, walnuts, and flaxseeds, omega-3s can help maintain scalp health.

Scalp Care and Hair Products

• Gentle hair care: Use a soft brush and avoid tight hairstyles that can pull on the hair. Choose mild shampoos and conditioners designed for thinning hair.
• Avoid high heat: Minimize the use of blow dryers, flat irons, and curling irons, which can damage hair.
• Volumizing products: These can temporarily add volume to your hair, making it appear fuller.

Lifestyle Modifications

• Stress reduction: Engage in stress-relieving activities such as exercise, meditation, or hobbies.
• Quit smoking: Smoking can exacerbate hair loss by reducing blood flow to the scalp.

Medical Treatments

• Topical Minoxidil (Rogaine): This over-the-counter treatment can help stimulate hair growth, or prevent further shedding, in most women.
• Oral Minoxidil: Traditionally used to treat high blood pressure, oral minoxidil has also been found to stimulate hair growth. While not its primary indication, low-dose oral minoxidil can be prescribed off-label for hair loss, including that associated with menopause. Studies and clinical experience suggest that it can be effective for some women, offering an alternative for those who may not respond to topical treatments, or prefer an oral medication. However, it’s crucial to discuss the potential benefits and risks with a healthcare provider, as oral minoxidil can have side effects and may not be suitable for everyone.
• Platelet-rich plasma (PRP) therapy: A newer treatment involving injections of your own platelets into the scalp to stimulate hair growth. Studies have shown this to be a beneficial treatment for some women. However, more research is needed on its efficacy for menopause-related hair loss. [2]
• Laser therapy: Low-level laser devices, available over-the-counter, might promote hair growth for some individuals. Ask your healthcare provider which devices they recommend.

Alternative Therapies

• Essential oils: Some studies suggest that massaging the scalp with certain essential oils, like rosemary and peppermint, can promote hair growth. Always dilute essential oils with a carrier oil and perform a patch test before widespread use.

Conclusion

Menopause-related hair loss can be a challenging symptom to navigate, impacting not just physical appearance but emotional health as well. While hormonal changes play a significant role, a comprehensive approach that includes dietary adjustments, scalp care, stress management, and possibly medical treatments can help manage thinning hair. It’s essential to consult with healthcare and hair care professionals to explore the most effective strategies tailored to your specific situation, ensuring you navigate this transition with confidence and support.

References:

1. Endo, Yujiro MSc Life Sciencea; Obayashi, Yuko MSc Agricultureb; Murakoshi, Michiaki PhDb; Saito, Juichiro MD, PhDc,d; Ueki, Rie MD, PhDe,f,*. Clinical and phototrichogrammatic evaluation of estradiol replacement therapy on hair growth in postmenopausal Japanese women with female pattern hair loss: a pilot study. International Journal of Women’s Dermatology 9(4):p e109, December 2023. | DOI: 10.1097/JW9.0000000000000109
2. Paichitrojjana A, Paichitrojjana A. Platelet Rich Plasma and Its Use in Hair Regrowth: A Review. Drug Des Devel Ther. 2022;16:635-645 https://doi.org/10.2147/DDDT.S356858