Have you ever run your fingers through your hair and noticed more shedding than usual? If you're a mom, you might remember the postpartum phase. That sinking feeling makes you wonder, "Is this normal?"
I remember sitting in my hairdresser's chair after a friend confided in me about her sudden hair loss. I couldn’t help but ask, “Should I be worried?” My hairdresser’s calm reassurance helped a little, but my curiosity (and let’s be honest, a bit of worry) had already kicked in.
So, what’s actually going on? How much hair loss is normal, when should we be concerned, and most importantly—what can we do about it?
Why Does Hair Thin During Menopause?
If you’re approaching or going through perimenopause or menopause, you might be surprised to learn that 20-60% of women experience hair loss before hitting 60. And maybe it’s just me being a little vain, but having healthy, beautiful hair matters. So, when should we be concerned?
It’s normal to lose about 70-100 hairs per day—more than that over a prolonged period could be a sign of an underlying issue.
The biggest culprit? Hormones. As estrogen and progesterone levels drop, your hair’s growth cycle gets disrupted:
Hormonal Shifts: Less estrogen and progesterone mean slower hair growth.
Androgen Sensitivity: Hair follicles become more sensitive to testosterone, which can lead to thinning.
Possible Symptoms:
Thinning at the hairline
Increased shedding
Unwanted facial hair (thanks, testosterone!)
Beyond Hormones: Other Causes of Hair Loss
While hormones play a big role, they’re not the only factor. Here are some other common triggers:
Genetics: A significant factor in hair thinning and loss, especially if there's a family history.
Nutritional Deficiencies: Low levels of protein, iron, vitamin D and C, zinc, and biotin can weaken hair.
Thyroid Issues: Both hypothyroidism and hyperthyroidism can contribute.
Chronic Stress: High cortisol levels push hair follicles into a shedding phase.
Blood Sugar Imbalances: Insulin resistance has been linked to hair thinning.
Medications: Some common prescriptions—like those for blood pressure or depression—can trigger hair loss.
Hair Products & Styling: Harsh chemicals, frequent heat styling, and tight hairstyles can weaken strands over time.
Nourishing Your Hair from the Inside Out
Many people jump straight to supplements, but too much of a good thing can be harmful. I’ve heard of people ending up in the hospital from over-supplementing!
Here’s the truth: Your best defense is a nutrient-rich diet. Whole foods provide vitamins and minerals in a way your body can absorb more effectively than any pill.
Key Nutrients for Strong, Healthy Hair
Collagen: The Building Blocks
Since hair is mostly protein, getting enough is crucial. Top sources:
✔ Eggs
✔ Lean meats
✔ Fish
✔ Collagen-rich bone broth
Iron: Oxygen for Your Hair Follicles
Iron helps transport oxygen to your follicles, keeping them strong. Add these to your plate:
✔ Lean red meat
✔ Spinach
✔ Lentils
Vitamin D & Omega-3: The Power Duo
Low vitamin D levels can contribute to hair thinning, and omega-3s reduce inflammation that can disrupt growth.
Vitamin D Sources:
✔ Fatty fish (salmon, mackerel)
✔ Mushrooms
✔ Fortified dairy
✔ Check your levels first!
Omega-3 Sources:
✔ Salmon, sardines, herring
✔ Chia seeds, walnuts
✔ Consider a supplement if you don’t eat fish
Zinc & Biotin: Scalp and Hair Support
✔ Zinc: Critical for scalp health (pumpkin seeds, chickpeas, shellfish)
✔ Biotin: Found in most diets, but great sources include eggs, nuts, and seeds
Vitamin C: The Collagen Booster
Helps with collagen production and iron absorption. Load up on:
✔ Citrus fruits
✔ Kiwis
✔ Bell peppers
Holistic Approaches to Support Hair Health After 40
Tackling hair loss requires a holistic approach—not just a quick fix. Here’s what can help:
1. Medical Treatments
Minoxidil: A topical treatment proven to promote hair regrowth.
Nutrafol: A supplement with supportive ingredients for hair health.
Ketoconazole Shampoo: Helps with scalp health and hair retention.
2. Lifestyle Changes
Scalp Massage: Boosts blood flow and stimulates follicles.
Gentle Hair Care: Avoid excessive washing, brushing, tight ponytails, and harsh clips.
Essential Oils: Rosemary and peppermint oil may support growth.
Stress Reduction: Try yoga, meditation, or deep breathing to lower cortisol levels.
Exercise: Improves circulation to the scalp and helps balance hormones.
Quality Sleep: Supports overall hair regeneration.
Adaptogenic Herbs: Ashwagandha may help with stress-related hair loss.
Pro Tip: Food First, Supplements Second
Before rushing to buy supplements, focus on:
✔ A nutrient-rich diet
✔ Getting bloodwork to check for deficiencies
✔ Consulting with a healthcare professional before starting new supplements
✔ Seeing a dermatologist if hair loss persists
When to Seek Help
If you're experiencing persistent or excessive hair shedding, it’s time to dig deeper. Recommended tests:
✔ Complete Hormone Panel – Estrogen, progesterone, testosterone
✔ Thyroid Function Test – TSH, T3, T4 levels
✔ Vitamin & Mineral Levels – Iron, vitamin D, zinc, biotin
Final Thoughts: You're Not Alone
Hair loss can be frustrating, but you have options. Your hair health reflects your overall well-being, and with the right nutrition, lifestyle shifts, and targeted treatments, many women see significant improvements.
Ready to Take Control of Your Hair Health?
I’d love to help you navigate this journey. Every woman deserves to feel confident and vibrant, no matter her age or hair challenges. Let’s create a personalized plan that works for you!
Book a free consultation today and start your path to healthier, fuller hair and a thriving YOU.
Disclaimer: This article is for educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. If you are experiencing significant hair loss or other health concerns, please consult with a healthcare provider or dermatologist for personalized guidance.
References:
Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The role of vitamins and minerals in hair loss: A review. Dermatology and Therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
Guo EL, Katta R. Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatol Pract Concept. 2017 Jan 31;7(1):1-10. doi: 10.5826/dpc.0701a01. PMID: 28243487; PMCID: PMC5315033.
Rinaldi F, Trink A, Mondadori G, Giuliani G, Pinto D. The Menopausal Transition: Is the Hair Follicle "Going through Menopause"? Biomedicines. 2023 Nov 14;11(11):3041. doi: 10.3390/biomedicines11113041. PMID: 38002043; PMCID: PMC10669803.
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