Hair loss and menopause: what you need to know

Hair thinning, dry hair, changes in hair structure, dull and lifeless hair… Many women struggle with these problems in their menopausal years. When oestrogen and progesterone levels fluctuate and drop during perimenopause, this can result in relatively high levels of testosterone. A predominance of the male sex hormone testosterone can cause hair loss (or male pattern baldness in men). 

Oestrogen also plays an important role when it comes to strong and healthy hair. The lower your oestrogen levels, the greater the chance that your hair will become dry, lifeless or change in structure. 

So, hormonal imbalance and hair loss are indeed related. But there are also other factors that can chip away at hair quality. During the menopausal transition, women are more sensitive to stress and thyroid dysfunction. This, too, can cause your hair to become thinner. Other factors include iron deficiency anaemia (which can be caused heavy menstrual blood loss), a lack of nutrients, certain medications for depression, high blood pressure or high cholesterol. If you experience hair loss, it’s important to see your doctor to determine if the hair changes are menopause related. 

The menopausal transition can also be accompanied by a host of other symptoms, such as hot flashes, sleep problems and mood swings. 

Many women notice changes to their hair during perimenopause, such as a loss of hair density on the crown and forehead, or changes in hair texture and quality. About 50 percent of women report excessive facial hair growth after menopause. 

However, this stage of life is incredibly variable as far as what symptoms women experience, and to what degree women experience them. For some women, hair loss may commence before perimenopause and for others as late as postmenopause. You should also bear in mind that nearly everyone has some hair loss with ageing, so it cannot be prevented entirely. The good news is that with some minor changes to your lifestyle and diet habits, you can keep a full head of hair longer.  

Nutrients are the building blocks for healthy hair growth, providing your locks with the nourishment they crave. Make sure your daily diet includes fruits and vegetables of different colours. It should also be balanced and rich in fats, proteins and carbohydrates. Some other things to keep in mind: 

• Iron, Vitamin D, selenium, Vitamin B12 and Vitamin B6 have been proven to contribute to hair health. Vitamin C promotes iron absorption. In short, eat plenty of fruit and vegetables, whole grains, nuts, seeds, legumes and meat (meat contains heme iron, a form of iron that is easier for us to absorb than the iron in plants). If necessary, complement any dietary deficiencies with supplements, and keep in mind that supplements take time to work their magic. 
• Zinc is a key building block for healthy hair. Zinc acts as an antioxidant, nourishing the hair follicles and protecting hair from damage caused by high levels of androgens (male hormones). Zinc can be found in nuts and seeds (such as pumpkin seeds, hemp seeds and cashews), oysters, meat and grain products. Again, if your diet is lacking in nutrients, you might benefit from a supplement. 
• Sulphur is also an important building block. Sulphur plays a role in the production of keratin, the protein that forms the foundation of the hair. Sulphur-rich foods include kale, broccoli and asparagus.