Hi, I'm Dr. Bianca!


I’m a menopausal woman. I write about what it's like to get through the hormonal transition we’ve come to know as menopause. My intent is to help us all age together in the best and healthiest way possible. Let’s not suffer in silence. Let’s normalize the conversation. 


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Menopause is a natural phase in a woman's life that marks the end of her reproductive years and hair loss during menopause transition has been a taboo topic.

Alongside various hormonal changes, many women experience hair loss or thinning during this period.

While it can be distressing, understanding the causes and implementing effective management strategies can help alleviate concerns.

In this article, we will delve into the causes of hair loss during menopause, discuss its effects, and provide practical tips for managing and promoting healthy hair growth. Let's embark on this journey to reclaiming confidence!

Understanding Hair Loss During Menopause

the hormonal rollercoaster

During menopause, hormonal fluctuations become more prominent.

The decrease in estrogen and progesterone levels can disrupt the hair growth cycle, leading to hair thinning and shedding.

Additionally, an increase in androgen hormones, such as testosterone, can further contribute to hair loss.

These hormonal imbalances impact the hair follicles, resulting in reduced hair density and quality.

Genetic Predisposition: The Role of Family HistorY

Genetics play a crucial role in hair loss during menopause.

If your family has a history of female pattern baldness, you may have a higher likelihood of experiencing hair loss.

Understanding your genetic predisposition can help manage expectations and guide your approach to hair care.

age related changes: embracing the natural process

As we age, our bodies go through natural changes, including a decrease in the rate of hair growth.

The hair follicles become smaller and produce thinner strands of hair.

These age-related changes, combined with the hormonal shifts during menopause, can contribute to noticeable hair loss.

The Effects of Hair Loss During Menopause

Hair loss during menopause can have significant emotional and psychological effect on us.

It can affect our self-esteem, body image, and overall well-being.

We may experience feelings of self-consciousness, leading to a loss of confidence and social withdrawal. 

Understanding the effects of hair loss is essential in seeking appropriate management strategies and promoting self-care.

emotional impact: Navigating the journey

Hair loss can evoke ranges of emotions, including frustration, sadness, and anxiety.

It's crucial to acknowledge and address these feelings to maintain a positive mindset throughout the journey. 

It is also important to feel these feelings and to come from a space of non-judgement.

Seeking support from loved ones or professional counseling, such as a therapist, can help navigate the emotional challenges associated with hair loss during menopause.

self confidence and body image: embracing change

Hair is often associated with femininity and beauty.

Therefore, experiencing hair loss can significantly impact self-confidence and body image.

Embracing the changes by exploring different hairstyles, headscarves, extensions or hair pieces can empower us to feel more confident during this transitional phase.

Effective Management Strategies For Hair Loss During Menopause

Consult a Healthcare professional: Expert guidance

If you're concerned about hair loss during menopause, consulting a healthcare professional (dermatologist, endocrinologist or functional medicine practitioner) specializing in hair and scalp health is essential.

They can evaluate your specific situation, consider any underlying medical conditions, and provide personalized recommendations for managing hair loss effectively.

A more holistic approach to treatment can also be found by consulting with an Acupuncturist or Herbalist. 

using Hormone Replacement Therapy (HRT) or Bioidenticals for hair loss during menopause

Hormone replacement therapy, or HRT, involves supplementing the body with estrogen and progesterone to alleviate menopausal symptoms.

It can potentially help reduce hair loss and promote hair regrowth.

However, HRT is not suitable for everyone, especially for anyone with a current or genetic predisposition to breast cancer. Therefore, it's crucial to discuss the potential benefits and risks with your healthcare provider.

Another option besides conventional HRT is bioidentical hormones. 

Bioidentical hormones are hormone therapy medications that are structurally identical to the hormones naturally produced in the human body.

They are derived from plant sources and can be customized to match an individual's specific hormonal needs.

Topical Treatments

Topical treatments such as minoxidil or other hair growth serums, can be effective in nourishing the scalp and stimulating hair follicles.

These products are typically applied directly to the scalp and can help promote hair regrowth.

Three herbs to use topically that are known to encourage hair growth are: 

  • Rosemary: Rosemary is believed to stimulate hair follicles and improve circulation in the scalp, which can contribute to hair growth. It can be used as an infused oil or incorporated into homemade hair rinses.

  • Lavender: Lavender has soothing and calming properties, and it may help promote hair growth by reducing stress and improving blood circulation. It can be used as an essential oil in combination with carrier oils or added to hair care products.

  • Saw Palmetto: Saw palmetto extract is derived from the berries of the saw palmetto plant and is known for its potential to inhibit the enzyme that converts testosterone to dihydrotestosterone (DHT). DHT is believed to contribute to hair loss, so using saw palmetto topically may help prevent hair thinning.

  • Dietary modifications: Nourishing from within 

    A well-balanced diet plays a crucial role in promoting healthy hair growth.

    During menopause, it's essential to focus on nutrient-rich foods that support hair health. 

    Consider incorporating the following into your diet:

  • Protein: Opt for lean sources of protein like poultry, fish, beans, and legumes. Protein is a building block for healthy hair.
  • Iron: Include iron-rich foods such as leafy green vegetables, lean meats, and fortified cereals. Iron deficiency can contribute to hair loss.
  • Omega-3 Fatty Acids: Consume fatty fish like salmon, mackerel, or take fish oil supplements. Omega-3 fatty acids nourish the scalp and support hair growth.
  • Vitamin E: Incorporate foods like almonds, sunflower seeds, and spinach into your meals. Vitamin E has antioxidant properties that promote healthy hair follicles.
  • Biotin: Foods like eggs, nuts, and whole grains are rich in biotin, a vitamin that supports hair health.
  • Stress Management: Prioritizing self care

    Stress can exacerbate hair loss during menopause.

    Implementing stress management techniques is crucial for promoting overall well-being and hair health.

    Consider incorporating the following practices into your daily routine:

    • Regular Exercise: Engage in activities you enjoy, such as walking, yoga, or swimming, to reduce stress levels.
    • Meditation and Deep Breathing: Practice mindfulness and deep breathing exercises to calm the mind and reduce stress.
    • Adequate Sleep: Aim for 7-8 hours of quality sleep each night to rejuvenate your body and promote overall well-being.
    • Self-Care Activities: Engage in activities that bring you joy and relaxation, such as reading, taking baths, or spending time in nature.

    Gentle Hair Care Practice: "Handle With Care"

    Adopting gentle hair care practices can minimize further hair damage and promote healthier hair growth.

    Consider the following tips:

    • Avoid Harsh Chemicals: Opt for sulfate-free and mild shampoos and conditioners to prevent stripping natural oils from the scalp.
    • Avoid Heat Styling: Limit the use of heat styling tools like flat irons and curling irons, as excessive heat can damage hair.
    • Air-Dry or Use Low Heat: Allow your hair to air-dry whenever possible or use the lowest heat setting on your blow dryer.
    • Avoid Tight Hairstyles: Refrain from wearing tight hairstyles that pull on the hair follicles, as it can lead to breakage.
    • Use Wide-Toothed Combs: Opt for wide-toothed combs or brushes with soft bristles to minimize hair breakage.
    Hair Care Herbal Scalp Recipe

    Seek Support: Connect With Others

    Joining support groups or online communities can provide a sense of belonging and support during this challenging time.

    Connecting with others who are experiencing or have experienced hair loss during menopause can be supportive and uplifting.

    Sharing experiences, tips, and emotional support can make the journey more manageable.


    In conclusion, hair loss during menopause is a common concern that can have significant emotional and psychological effects on women. 

    Understanding the causes, effects, and effective management strategies is crucial for navigating this transitional phase with confidence. 

    By seeking professional guidance, exploring hormone replacement therapy or topical treatments, making dietary modifications, managing stress, and adopting gentle hair care practices, women can promote healthy hair growth and regain a sense of empowerment.

    Remember, you're not alone in this journey. 

    Connect with others, prioritize self-care, and embrace the changes with grace and resilience. 

    With the right approach, you can navigate hair loss during menopause and emerge stronger, more beautiful, and more confident than ever before.

    Hair Loss During Menopause: Causes, Effects, and Management



    May 20, 2023


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    Dr. Bianca Beldini

    I’m your Doctor of Physical Therapy, Acupuncturist, Master Dry Needler, and Triathlon and Running Coach. I’ve been in the health, wellness and fitness industry for over 25 years, and I’m here to help you reach your optimal health.