Menopausal Hair Changes: How Menopause Affects Hair Health

Menopause is a huge period of life and it brings along with it a lot of changes. From physical symptoms to menopause anxiety and even skin changes, it can be a testing time for most women.

This article will deep dive into menopausal hair. Many of us have a deep, emotional connection with our hair and it’s a source of self-identity and expression. So, when we experience hair changes, it can be challenging for us to deal with.

With that in mind, let’s take a look at menopausal hair: how it changes, why, and what you can do about it.

Recap: what exactly is menopause?

We’ll begin by looking at the basics of menopause: what exactly is it?

Menopause is the phase after perimenopause, and is diagnosed when you haven’t had a period (or vaginal bleeding and spotting) for at least 12 months.

Menopause happens because of a drastic change to hormone levels, marking the end of fertility.

Causes of menopausal hair changes

As with so many menopause symptoms, a significant reason why hair changes take place during menopause is all down to the declining levels of oestrogen.

Your hair does depend on oestrogen (as well as other hormones) and it plays a role in the growth cycle of your hair. It also influences the health of your scalp and follicles, as well as helps to produce the natural oils that will keep your hair smooth.

How does my hair change in menopause?

We now know how important oestrogen is. It impacts a whole bunch of things, including our hair, skin, weight, mental health and physical wellbeing.

So, as oestrogen levels decline during menopause and the hair is impacted, you might see:

• Hair loss and thinning
• Dry and straw-like hair
• A loss of density
• Changes to texture

Hair loss and thinning in menopause

If you’ve noticed many more strands of hair in your plughole, I promise you’re not alone.

A study in 2022 found that, of the 200 women that took part in this study, 200 of them had menopausal hair loss. Yep, you read that right. 100% of the participants experienced menopausal hair loss.

As your oestrogen levels decline, the hair growth cycle is impacted, making the growth stage a much narrower period and delaying the phase when your hair will regrow.

As you get older, your hair follicles will get smaller. The result is thinner, finer strands of hair to fit out of them, which contributes to a loss of density.

How to manage hair loss and thinning in menopause

First thing’s first: everyone’s hair is different, and everyone’s hair regrowth journey is different.

What works for some might not work for others and the turnaround time for seeing progress will vary from person to person. As with most natural remedies when it comes to menopause, it’s all about consistency.

Menopause hair loss: diet

Make sure you’re nourishing your body with foods that fight hair loss.

You should make sure your diet includes a good amount of whole grains, vegetables and fruits. Don’t forget to include mono-saturated oils (olive oil, for example and sesame oil.)

Make sure you’re consuming foods like:

• Fatty fish: particularly salmon and tuna
• Nuts (almonds and walnuts in particular)
• Flaxseed oil
• Vitamin C: Oranges

Finishing the day with a mug of green tea, too, helps to promote hair regrowth during menopause.

Menopause hair loss: medical options

If you’re looking for a medical solution to hair loss in menopause, there are options.

Minoxidil, for example, is an over-the-counter medication used for hair growth. This can come in foam form which you can then apply to a dry scalp. Minoxidil works by improving blood flow to the scalp and extending the growth stage for each hair follicle.

Though you can get minoxidil over the counter, I’d highly recommend speaking to a healthcare professional about your options. It’s better to be safe and ensure the medication is completely suitable for you.

Menopause hair loss: hair care

Another method to avoid hair loss and hair thinning in menopause is to go au natural. Give your hair a break from straighteners or curling tongs and hairdryers. If this isn’t a possibility, please make sure you’re using a heat protection spray if you’ve seen evidence of menopause hair loss to shield your hair from damage caused by extreme heat.

When it comes to hair dye, it truly would be beneficial to give your hair a break from the harsh chemicals. But I totally understand that this might be something you’re not willing to do. Personally, I’d rather jump into a bed of fire than go grey. So, make use of softer, less damaging products. Aveda in-salon hair colours are gentle.

Finally, reduce the number of times you’re washing your hair weekly. Give your hair a chance to build up essential oils (which we know aren’t as frequent visitors during menopause!) before washing them out. Everyone’s hair is different, so there’s no set rule, but experiment by extending hair wash day as far as you can without your hair becoming too greasy.

Make sure, too, that you’re using a sulfate-free shampoo and good conditioner when washing your hair. Sulfates strip away your natural oils, leaving your hair brittle and straw-like, which we’re already battling against due to the fall in oestrogen.

The conditioner that works best for you might take a little bit of trial and error. That said, the best ingredients for hair loss in a conditioner are:

• Coconut oil
• Olive oil
• Tea tree oil
• Argan oil
• Biotin
• Rice water
• Rosemary

Dry hair in menopause

You may have noticed that, during menopause, your skin has become dry and itchy. This can be the case for your scalp and hair, too.

When it comes to a healthy scalp, sebum is really important. It’s what lubricates your scalp. Without it, you’re left with dry skin, dandruff and a flaky scalp. When oestrogen levels lower, less sebum is produced. Naturally, that means your hair becomes dry, brittle and more likely to break.

How to manage dry hair in menopause

You’ll find that some of the recommendations to combat hair loss are similar to how you can battle against dry hair in menopause. So, you’re killing two birds with one stone! (Or, repairing multiple follicles with one method.)

Dry hair in menopause: use hydrating products

If menopausal hair is drying yours out, make sure you’re using products that are designed to hydrate. You can purchase shampoos and conditioners that specialise in hydration.

Then, add some serum or oil – again, specialising in hydration – for that extra moisture.

Dry hair in menopause: cut down on heat

If you’re looking for hair regrowth during menopause or to hydrate your hair, it’s important to limit the amount of heat you’re applying to the hair as much as possible. Give your hair a break from the straighteners and curling irons and avoid the damage they create.

Before drying your hair with a hairdryer, generously spray some high quality heat protection from your roots to your ends.

Dry hair in menopause: get your hair cut regularly

Regular hair cuts will do your hair the world of good during menopause, especially if you’re seeing split ends and dry hair.

Regular trims will remove split ends and leave your hair feeling healthy and well-maintained. Plus, who doesn’t love a bit of self-care and me time at the salon?

Dry hair in menopause: diet

As with most menopause symptoms – from weight loss to hot flushes – nutrition and a carefully curated diet can help relieve them.

Of course, you want to make sure you’re consuming lots of water to hydrate both your skin and your hair. You should also incorporate the following into your diet:

• Foods rich in vitamin A: cheese, oily fish, milk, yoghurt, mango, apricots, spinach, carrots, sweet potatoes and red peppers Vitamin A is often overlooked, but is a superhero in her own right. Vitamin A speeds up the regeneration and synthesis process in a cell, allowing the growth of healthy hair in menopause. It’s also super hydrating and stops your hair from becoming brittle.
• Foods rich in vitamin B5: nuts, eggs, brown rice and liver Vitamin B5 is a nurse for dry hair, working to transform brittleness into a vision of shine and health. Not to mention it helps promote growth and healing of your hair.

Changes in hair texture in menopause

During menopause, you might find your hair feels more wiry. You might also see that your hair is now curling in certain places, even if you’ve always had straight hair.

Again, it’s down to the hormones. A change of hormones can adjust the shape of some of your hair follicles, which could, in turn, change the texture.

If you’re experiencing coarse and wiry hair in menopause, it’s likely due to the lower sebum levels. Sebum levels contribute towards making sure your hair is in a healthy PH acidic range. That acidity is there to keep your hair cuticle cells laying flush against each other.

When the sebum levels decrease, the PH balance is off skew because it’s less acidic. Then, the cuticle cells lift and separate from each other, which results in your hair looking dull and dry.

How to manage hair texture changes in menopause

While a change in hair texture might happen in menopause, there are things you can do to keep your hair healthy.

Use a conditioning hair mask every week

Hair masks are created to deeply condition and provide moisture, so it’s a great tool for dry and brittle hair, too.

Conditioning hair masks are great hydration tools, prevent breakages and reduces frizz.

Aim to apply a hair mask once a week. Different masks are good for different things. For example, you could get a hair mask for frizzy hair, damaged hair, or bleached hair.

Hair texture changes in menopause: diet

Omega-3 fatty acids are excellent for anti-inflammatory properties. They contribute towards improving your hair’s density, volume and diameter, leaving your hair feeling fuller and less dull.

Omega-3 fatty acids are nourishing wizards, working their magic on your hair follicles, promoting healthy hair regrowth.

Foods that are high in omega-3 fatty acids include:

• Mackerel
• Salmon
• Oysters
• Sardines
• Anchovies
• Chia and flaxseed
• Soybeans
• Walnuts

You should also incorporate more protein into your diet. At the core, hair is primarily made up of protein – keratin to be specific.

Does protein thicken hair? Yes! As your oestrogen levels decrease, the speed of hair growth reduces and your hair becomes thinner. Protein can help reverse that.

Eggs, fatty fish, beans and meat are all great sources of protein for hair health.

Menopausal hair in a nutshell

Just like skin, your hair will likely change as you age. However, menopause can do a number on your hair’s health. Ageing hair doesn’t necessarily correlate with unhealthy hair. So, despite your hair going through a transformation, you can ensure it’s a positive one.

Whether your hair is dry and brittle, struggling to grow, or has lost its shine and texture, there are ways to combat menopausal hair.

One thing that crops up with all hair concerns in menopause? Nutrition. Don’t underestimate the importance of a solid diet, eating strategically for better hair health.