Mar 28, 2024

Hair loss and menopause: causes and solutions

Dr.-Sebastian-Podlipnik

Menopause is a completely natural process that all women will experience at some point in their lives. When it occurs, very diverse changes are experienced.

One of the most common symptoms, but one that few people talk about, is the loss of hair density , something experienced by up to 26-50% of women with menopause .

Hair loss and menopause statistics

In my consultation , I have met women who were going through this situation and who did not know what to do to get their hair back. Therefore, in this article I want to give you some indications to improve this situation.

What is menopause?

Menopause is a normal biological process that ends menstrual cycles and occurs when the ovaries begin to produce less estrogen and progesterone, thus decreasing fertility, until they stop producing them completely.

During this period of time, numerous physical and hormonal changes are experienced, as well as some symptoms such as: hot flashes, mood swings, insomnia or exhaustion.

Hair lightening is another consequence of menopause. Unlike men who experience alopecia concentrated in the frontal area and crown, in women there is a general thinning of the hair , in a more diffuse way, with greater intensity in the upper area of ​​the scalp .

Why does hair loss occur during menopause?

Research suggests that hair loss during menopause is the result of a hormonal imbalance due to decreased production of estrogen and progesterone.

When estrogen and progesterone levels drop, hair grows more slowly and becomes much finer . Furthermore, in some cases telogen effluvium can be triggered by these sudden hormonal changes.

On the other hand, the decrease in these hormones also causes an increase in the production of androgens , a group of male hormones that shrink hair follicles, causing hair loss.

What should I do if I notice excessive hair thinning during menopause?

Without a doubt, the first thing you have to do is visit a dermatologist for a personalized assessment of your specific situation.

In the case of women going through menopause, the cause of hair loss is almost always related to hormonal changes . However, there are many other factors that can contribute to hair loss during menopause , such as: stress, nutritional deficiencies, lack of physical exercise or insomnia problems.

However, it is important to note first that diagnostic blood tests can help rule out other causes of hair loss, such as thyroid problems. Therefore, it is interesting to do them when you reach menopause and experience hair loss.

Other tips to reduce hair loss during menopause

🧘 Do yoga and breathing to reduce stress level

Sustained stress can produce an abnormal increase in the levels of some hormones such as cortisol. High levels of this hormone can worsen hair loss due to stress and cause hair thinning .

However, doing yoga and other respiratory relaxation methods or exercise is especially effective in combating menopause symptoms and reducing stress.

🏋️‍♀️ Improve your cardiovascular capacity by doing sports

Exercise is a fundamental part of a healthy lifestyle. Including it in our daily routine allows us to improve our cardiovascular capacity and reduce stress levels .

This, in turn, will improve the blood supply of nutrients to the scalp, providing it with the vitamins and minerals it needs to generate strong, healthy hair during menopause .

🍏 Feed yourself with the nutrients you really need

Make sure you include an adequate amount of whole grains, fruits and vegetables at each meal . It is also important to incorporate monounsaturated oils, such as olive and sesame oil, into your diet. Essential fatty acids also play a crucial role in maintaining hair health during menopause .

Including a specific nutritional supplement in your diet can help you improve the situation of hair weakening and loss.

😴 Give the importance it deserves to your hours of sleep

A characteristic symptom during menopause is insomnia. Lack of sleep is also another common cause of hair loss that can aggravate the problem.

Acts such as going to sleep and waking up at the same time, avoiding caffeine in the afternoon and evening, exercising regularly, avoiding heavy meals and drinks at night, having a relaxation routine before bed, maintaining a cool temperature in the bedroom or getting enough sun during the day, can help improve your sleep quality and reduce menopause symptoms .

Be aware to find a solution

With menopause come physical changes due to the important hormonal changes that occur. One of them is hair thinning.

Being aware of these changes is the first step. If you want to find a solution, I recommend going to your dermatologist for a proper diagnosis and following the healthy living advice that I have left you in this article.

Medicine continues to investigate the hormonal changes that occur during menopause in search of new therapeutic targets to improve and prevent hair loss in women .

Mar 28, 2024
Dr.-Sebastian-Podlipnik