Healthy hair during menopause

Dear MHI reader,

As women enter menopause, several physical changes begin to unfold, some expected, others less talked about. One common concern that often catches many off guard is hair thinning or loss. This change, though natural, can feel distressing and even impact one’s self-esteem. It’s primarily driven by hormonal shifts, especially the reduction in oestrogen and progesterone, which play a role in hair growth and strength.

When these hormones decline, the hair’s growth cycle can be disrupted, leading to more noticeable shedding, weaker strands, and slower regrowth. However, understanding the link between menopause and hair health is the first step towards managing it with care and confidence.

Let’s break it down.

Practical Ways to Support Hair Health During Menopause

To nurture your hair through this transition, consider these evidence-based tips:

Eat for your hair: 

Prioritise a nutrient-rich diet including:

1. Lean proteins (like eggs, beans, and oily fish)
2. Iron and zinc (found in leafy greens and seeds)
3. Biotin and vitamins A, C, D, and E for growth and strength

Be gentle with your strands:

4. Use sulphate-free, moisturising shampoos and conditioners
5. Avoid excessive heat styling or tight hairstyles that stress the roots
6. Let hair air dry when possible, to minimise breakage

Care for your scalp:

7. Regular scalp massages with oils like rosemary or coconut can improve blood flow
8. Consider using serums that support follicle health and hydration

Check underlying conditions:

9. Thyroid disorders or iron deficiency, both common in midlife, can contribute to hair changes
10. It’s wise to speak with your GP if hair loss feels excessive or sudden

Supporting Yourself Through the Transition

Menopause marks a new chapter, and while hair changes can be one of its more visible signs, they don’t define your beauty or vitality. With consistent care, informed choices, and a bit of patience, you can maintain healthy, resilient hair.

If you’re struggling with menopausal changes and would like professional support, our experts are here to guide you through it.

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