Menopause & Hair Loss: Prevention & Hair Growth Tips

Let's be honest: People don't talk about menopause enough. The lack of open communication can make you feel alone in common issues such as hot flashes, skin changes, sleep troubles, and hair loss during menopause.

Because, yes, menopause hair loss is very real, very important, and very common—but many women experience this struggle without understanding the direct link between hormones and hair growth.

Hair loss that may happen during menopause is not triggered by one single factor, though hormones do play a significant role. This kind of hair loss is multifactoral and complex—one of the many reasons it can be so frustrating.

When someone enters menopause, their estrogen and progesterone levels start to vary and eventually decline. "Studies have shown that decreases in these two hormones contribute to hair loss because they play a role in hair growth and the duration of time that the hair stays in the growth or anagen phase," biomedical doctor, hair expert, and founder of hair care brand Alodia Isfahan Chambers-Harris, Ph.D., tells mbg.

For most women, menopause related hair loss will look very similarly to female pattern hair loss. And in general, women tend to experience thinning all over, rather than loss in spots or patches (although that’s certainly not abnormal). 

No matter who you are, hair naturally thins with age. And some loss is likely permanent. This is completely normal and a part of life for so many of folks. It's OK!

Hair loss that's triggered by hormone changes (or the stress associated with those hormone changes) you may see some regrowth once the body is able to find balance again. However, it may not be as full as before, because again: hair loss with age is natural.

Menopause can be a stressful time—not knowing what's going to come next, bodily changes, not to mention riding the wave of shifting hormones day in and day out. 

What's more, stress and hair loss are linked regardless of menopause-related hormone shifts. In fact, stress hair loss has its own name: telogen effluvium1. 

"As we age, there is reduced hair density and a weakening or thinning of the hair shaft," dermatology nurse practitioner Jodi LoGerfo, Ph.D., tells mbg. What's more, research shows that hair growth slows with age2, until at some point, follicles stop growing hair altogether. 

In other words: Gradually losing your strands and experiencing thinning is entirely normal with age, whether you have yet to begin or if you've ended the most intense season of menopause. 

This one is very situational but certainly worth noting for now or for future reference. "Any imbalance in the body can trigger diffuse hair loss," certified trichologist Penny James once told mbg, including undergoing an operation. 

"Surgery can bring on diffuse hair loss, [which may] only last for three months, then correct itself," James explains (However, for some folks it may take up to 12 months we should note). Not only can the stress of surgery trigger hair loss, but anesthesia, postoperative medications, and increased metabolic needs of nutrients like protein, zinc, and biotin post-surgery can contribute to this, board-certified dermatologist Keira Barr, M.D., previously noted.

If your scalp is dry or irritated, you'll have much more difficulty combating hair loss. One way to ensure your scalp stays hydrated and balanced is to limit your washes to every other day (or every few days if you choose). 

You generally don't want to go over a week without washing the hair, especially if you use styling products. If you pass seven days, the buildup can become so tacky that you'll need to use a scalp detoxifying product like a scalp scrub or chemical exfoliant treatment to clear it out. 

However, some people swear by a daily cleanse—and that's OK. If this is the case, just be sure to opt for a gentle shampoo that is not stripping and replenishes hydration in the scalp rather than an astringent formula. 

Eating a balanced diet is important in general, but what you consume also plays a role in your hormone health and thus may contribute to hair loss. There are plenty of foods that can help support healthy hormones as well as ones to consider limiting. In general, work on crafting balanced plates of whole and natural foods when possible. 

One common struggle for anyone going through menopause is falling asleep and staying asleep. So it's easier said than done to prioritize sleep, but it's critically important for your hormonal health. 

Say you're already experiencing a bit of hair loss or thinning during menopause, perimenopause, or really any time in your life—you'll want to focus on regrowth, which may take some targeted treatment. 

Earlier we discussed putting your scalp care first—and picking up a hair growth serum is a great place to start. When you're searching, keep an eye out for rosemary oil. This ingredient works wonders to stimulate the scalp and thus, promote growth. 

In fact, a 2015 randomized comparative trial found that rosemary essential oil was just as effective5 as minoxidil (the active ingredient in many commercial hair-growth products) for reversing hair loss caused by androgens—also known as male- or female-pattern baldness—after six months. 

You may be familiar with LED light therapy for aging skin and easing acne, but did you know it can help with hair growth as well? As indicated by one research review, the remedy can promote hair growth in men and women6 by helping hair follicles enter the anagen phase.

Chambers-Harris also recommends looking intro microneedling. This is an in-office procedure where a dermatologist or certified aesthetician uses a tool to prick the skin with tiny, sterilized needles. 

Another low-lift tip: Practice scalp massage. While you're in the shower washing your hair or after applying a scalp serum, go in with your fingertips (not your nails) and gently massage each area of your scalp. The results? Not only instant relaxation but also potential growth. 

While hair loss during menopause is certainly normal and expected, it's still worth it to visit an expert. A dermatologist or trichologist can help you pinpoint additional triggers you may be facing as well as put together a scalp and hair care routine that's customized for your needs. 

Once you've put together your scalp care routine, evaluated lifestyle factors that may be contributing to hair loss, and visited an expert (if you choose to), it will inevitably take a few months to see growth.