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7 Secrets to Great Looking Hair in Your Menopause and Beyond

August 10, 2022 4 min read


Menopause is a stage of life and development every woman has to go through, it is a natural biological process that involves a lot of physical changes due to hormonal fluctuations in the body. Apart from the major signs of menopause, and the cessation of menstruation, there are other signs and symptoms like hot flashes, mood swings, insomnia, and hair loss.

Women entering menopause or who are already in menopause can experience significant changes to their hair due to the reduction in the production of the hormones estrogen and progesterone. Even though not having to deal with PMS can be a relief to most women, hair loss or change to the hair can be stressful as it can make you self-conscious about how your hair looks, but this is no cause for worry or alarm.

If you’re approaching menopause and you’re worried about how it will affect your looks or hair, you don’t have to worry, there are steps you can take and new habits you can adopt to counter the effects of menopause, prevent hair loss, and improve the quality of your hair. In this article, we’re going to explore some lifestyle changes and advice you can implement to take care of your hair and mitigate the effects of menopause on your hair. And the earlier you start the better. Keep reading and follow these tips to keep your hair strong, healthy, and beautiful during menopause.

Woman with Grey Hair

Changes You May Experience In Perimenopause and Menopause

The changes that come with menopause don’t happen suddenly, they happen gradually in a phase known as perimenopause. This period is around eight to ten years when your hormone levels rise and fall. You can call it the preparation for the great decline. This also means you have ample time to adopt some lifestyle changes in preparation for the change that’s coming. In this period, the major hormonal changes that occur in your body are a reduction in the production of estrogen and progesterone and an increase in the production of testosterone. This change can lead to the following changes to your hair:

  • Thinning
  • Dry, Dull Strands
  • Texture Changes
  • Scalp Sensitivity

Tips For Keeping Your Hair Healthy During Perimenopause and Menopause

Reduce Stress

Since the major change that happens in perimenopause and menopause is hormonal, you should do everything you can to prevent a hormonal imbalance. A good way to do this is to practice stress reduction through regular exercise. You can effectively reduce your stress levels and avoid mood swings and anxiety by engaging in yoga, meditation, and breathing relaxation methods. Get as much rest as you can and make necessary changes to your life and work to make sure you reduce your stress. Stress can make a lot of things go from bad to worse, so stress reduction as you enter menopause is very important in remaining healthy and boosting the appearance of your hair.


This again relates to maintaining a hormonal balance. Regular exercise can keep your mood swings in check, help you sleep, and help you maintain a healthy weight. All these things can contribute to healthy hair growth and keep your hormones balanced. You don’t have to engage in difficult or strenuous exercise sessions. You can simply take a walk or run, go out in the sun, and just make sure you get your body moving. You cannot adopt a sedentary lifestyle at this stage, you have to get your body moving.

Menopause Diet

Eat Well

Eating a balanced low-fat diet is very important for healthy living. It is even more important as you enter menopause, this is because supplying your body with essential vitamins and minerals can encourage healthy hair growth. Incorporate whole grains, fruits, and vegetables in every meal you eat. Listed below are nutrients you need to keep your hair healthy during perimenopause and menopause:

  • Omega 3 fatty acids and amino acids - Seeds, nuts, beans
  • Protein and iron - Chicken, eggs, fish, liver, whole grains, beans, lentils, nuts
  • Vitamins A and C: Dark green vegetables and carrots
  • Fats
  • Niacin
  • Pantothenic Acid: Egg yolk, fish, beef, liver, sweet potatoes, tomatoes.
  • Vitamin B12
  • Folic acid - Spinach, kale, broccoli
  • Zinc - Whole grains, chocolate, nuts
  • Vitamin E - Avocadoes, nuts, seeds, olive oil
  • Calcium - Low-fat dairy products, e.g. yogurt or skimmed milk

Stay Hydrated

    Keeping your body hydrated is crucial when it comes to keeping it in top shape. The amount of water our body needs varies from person to person, but as a rule of thumb, you should aim to drink eight 8-ounce glasses of water every day. Favour water over juices, sodas, or drinks that contain too much sugar.

    Keep It Natural

    Your hair at this stage is more fragile, meaning you should be careful what you introduce to it in the form of styling tools. It’s good practice to stay away from heat-styling tools like hair dryers and straightening irons. Be careful with extensions to prevent your hair from breaking, drying, or falling out. It’s best not to dye your hair at this stage, but if you have to, use an all-natural hair colour. The point is, your hair is now different from when you were young, so be careful how you take care of it and style it. Handle your hair with care.

    Incorporate Scalp Care Into Your Routine

    Taking care of your scalp is essential to having healthy hair. This is more true when you are approaching menopause. Keep your scalp clean, reduce build-up, and massage your scalp from time to time to increase blood circulation.

    Discuss Your Medications With Your Doctor

    Some medications can promote hair loss or cause significant changes to your hair. If you’re currently on any type of medication and you think it’s affecting your hair in any way, you should discuss with your doctor and maybe find an alternative that won’t have any effect on your hair.

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