For many women, wearing their hair a particular way is a key element of their self-identity. It can help women continue to feel young even as their skin thins and sags and weight creeps up. Unfortunately, hair follicles are rather sensitive to the aging process.That’s why the combination of getting older and hair loss is a double whammy.

Hair loss may be one of the first symptoms of perimenopause that women notice. It can be disheartening to see clumps of hair at the shower drain every morning. And then it’s downright depressing to try to style your hair when it’s just not there like you’re used to.

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Menopause hair loss is absolutely a real experience. Like many of the symptoms of midlife—increasing belly fat, brain fog, anxiety—you are not just imagining things.  Making sure you’re well informed with what’s happening in your body and when is a good first step to taking good care of your health.

Start with learning the difference between menopause and perimenopause. These words don’t mean the same thing!

Wait? Haven’t I experienced hair loss like this before?

Many women experience thickening of their hair when they are pregnant. This boost for your mane is driven by the hormonal changes of pregnancy. Rising levels of estrogen spur on the hair follicles to be their healthiest and most efficient. With so much extra estrogen swirling around your system, your hair reaps the benefits.

And the result? A luscious mane of thick, gorgeous hair.

Unfortunately, nearly all women who experience the fantastic shampoo-model hair of pregnancy also know the dreaded reality. It’s not long-lasting. As soon as estrogen levels return to pre-pregnancy levels, hair loss is fast and furious.

It can be frightening to see just how much hair can be lost in a relatively short amount of time. That’s the power of your hormones!

Menopause, Hormones, and Hair Loss

Declining levels of estrogen during perimenopause can be one component of menopause hair loss. Just like post-pregnancy, as estrogen declines during your 40s, your hair follicles respond by becoming more sluggish and less productive. That means that some hair loss is definitely tied to the hormonal changes of menopause.

As your hormone levels stabilize post-menopause, you will most likely stop losing your hair. If you don’t, be sure to mention it to your health care provider so she can run some extra tests.

Why am I losing more hair than my girlfriends?

Does it seem strange that, even though your girlfriends are also in their 40s and going through perimenopause, you’re losing way more hair than they are. That’s because most cases of hair loss in women are genetic, just as with men. The difference, however, is that women tend to notice the hair loss in conjunction with other changes of perimenopause.

Every woman experiences the hormonal changes of midlife that mark perimenopause differently. That means hair loss is also individualized. Just because you are all in perimenopause doesn’t mean that you will all suffer hair loss to the same degree. Some of your friends may not even have hair loss as a menopause symptom.

Curious about other menopause symptoms and if they’re normal or not?

Click here to read the Top 10 Perimenopause Questions to find out!

Hair Loss and Genetics

Female pattern hair loss is a medical condition that is spurred on by genetics. In some women, hair loss is fairly minimal and can be made less noticeable by changing hairstyle. Other women have genes that prompt more severe hair loss, and it is noticeable particularly at the part and on the top of the scalp. This hair loss is harder to disguise by styling.

So while the hair loss may be tied more closely to genetics than to the changing hormone levels of midlife, it’s not necessarily perimenopause that is causing the hair loss. It’s more about the timing of ageing hair follicles slowing down at the same time other hormone fluctuations are happening.

Confusing? A little bit! Hormones definitely have a role to play in menopause hair loss, but genetics upstages them.

Is there anything I can do to prevent or slow menopause hair loss?

Yes! The first thing to do is get your iron levels checked!

Iron deficiency can also play a role in hair loss. Ensuring that your iron levels are adequate is a good idea for a host of reasons. Not only will having enough iron give you the energy levels you need to make it through your day with plenty of energy, but you can do it looking good with a full head of hair, too!

Does what I eat affect menopause hair loss?

It can! While eating the perfect diet cannot prevent menopause hair loss—remember, the hair thinning is more likely due to genetics and age than hormones, your diet can help. Eating a diet rich in protein is necessary to stimulate hair growth. Additionally, vitamins A and C offer the optimal nutrients to support hair growth.

This means eating things like berries, spinach, sweet potatoes, and sweet peppers. The fresh, vital nutrients in these foods provide the nutrients your body needs to stimulate hair follicles. Click here for a full list of foods to eat to help support lush, full hair.

Conversely, if your diet is lacking in protein or Vitamins A, C, or E, that could be contributing to your menopause hair loss. Give your diet a second look to make sure you’re eating plenty of produce to get these vital nutrients into your system. Other dietary changes for perimenopause can support your whole body health.

What about supplements or treatments for hair loss? Do they work?

There are a wide variety of supplements available that claim to help prevent or reverse hair loss. While many of their claims are not approved by the FDA, self-reported user results are positive. Biotin is a B vitamin that contributes to hair growth (and skin and nails).  It is advisable to check with your doctor before taking any type of supplement for any reason, especially if you have known thyroid issues.

There are topical hair growth stimulators that have good success rates. Minoxidil is the best known and best tested. It works extremely well to help increase the size of hair follicles so that hair continues to grow thickly. The downside of minoxidil is that it is a daily treatment, and it only works effectively when you are using it. That means if you stop using it, you’ll likely notice hair thinning or hair loss again.

If you like the idea of having more Biotin to plump up your hair but don’t want to take a daily supplement, there are Biotin shampoos available. They claim to create optimal scalp conditions for growing thicker hair.

Good news for women in perimenopause!

The more you can pay attention to your hormone balance now, the less likely you’ll be to experience menopause hair loss. Why?

Physical and emotional stress are contributors for female hair loss. By learning to balance your life and manage your stress in a healthy way, you can help stave off menopause hair loss. Even better, you’ll likely be less apt to suffer from other unpleasant perimenopause symptoms, too. Give any of my nine ways to lower cortisol naturally a try!

Stress busting activities like high intensity interval training workouts can help keep your body well balanced from the inside out. Just ensure that you are varying high intensity workouts with rest days to provide your body appropriate recovery time.

Also, making sure that you get enough quality sleep is important for managing stress in midlife. The better rested your body is, the more efficiently it can work. This includes creating optimal conditions for your hair follicles. While you can’t control your genetics, you can control your lifestyle stress that affects your hair growth.

Seeking out support groups of other women in midlife is another way to manage midlife stress. Finding women who are also experiencing menopause hair loss can give you a sense of reassurance and community. If you have social anxiety, meditation in menopause can help soothe your nervous system.

Should I tell my doctor about my menopause hair loss?

Yes! Do make sure you tell your doctor about your thinning hair. Hair loss can be a symptom of a serious medical condition, not just your naturally lowering hormones. It’s a good idea to let your physician know so she can rule out issues like hypothyroidism or autoimmune disorders like lupus.

Also, some medications may accelerate hair loss. If you have noticed a rapid uptick in hair loss and have recently started a new medication, there may be a link. Let your doctor know and be sure to ask if the hair loss could be a symptom of your medication.

Menopause hair loss can seem like just one more annoying symptom that comes along with being a midlife woman. Because a woman’s identity is often on display through her hair, losing hair during perimenopause is a clear outward sign of aging. For this reason, menopause hair loss is particularly disheartening.

Ensuring that your diet is nutrient-dense and that you are getting adequate stress-busting exercise and sleep is a self-compassionate way to support your body. And when your body is well nourished with food, exercise, and rest, you can be at your best.

The Well Balanced Women blog is for educational purposes only and is not medical advice. Please discuss your health issues with a licensed medical practitioner.