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Menopause Hair Loss

hair fall

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Menopause is a natural biological process characterized by a decline in the production of estrogen and progesterone hormones. While menopause is often associated with hot flashes, mood swings, and weight gain, many women also experience hair loss during this time. We explore the link between menopause and hair loss and what women can do to manage it.

Menopause Hair Loss

Women facing menopause, 12 months of amenorrhea after the final menstrual period, often suffer from hair and skin disorders due to hormonal changes. (1) Hair loss in women around menopause is common. Forty percent of women may experience hair thinning or hair loss to some degree around menopause. While women reluctantly accept that menopause is an inevitable period of their life, coming to grips with its consequences, particularly with female hair loss because of menopause, can be extremely tough. Hair loss is one of the earliest and more gloomy signs of menopause a woman notices, and it may have a profound impact on her sense of femininity and self-esteem.

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Does Menopause Cause Hair Loss?

The short answer is a yes, that menopause can cause hair loss. The hormonal changes during menopause can affect the hair growth cycle and lead to a condition known as female pattern hair loss (FPHL). FPHL is the most prominent cause of hair loss in women and is characterized by thinning hair on the top and front of the scalp.

Estrogen plays a crucial role in hair growth by promoting the anagen or growth phase of the hair cycle. During menopause, estrogen levels in the body decrease, which can cause the hair follicles to shrink and produce thinner, weaker hair. Additionally, the androgen hormones, typically in women’s lower levels, can become more prominent during menopause and contribute to hair loss.

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Hormone Imbalance And Hair Loss

As women near the menopause phase of life, hair growth slows, and their hair can lose its healthy glow. Starting at perimenopause in their 40s, women may see the effects of menopause on hair, such as thinning or graying of hair and hair loss. It was previously believed hair loss due to menopause resulted from low estrogen levels. But new research indicates that hair loss in elderly women is likely because of reduced levels of progesterone and estrogen, causing hair follicles to lean and hair to fall.

Hot flashes, mood swings, fatigue, and low libido are symptoms commonly associated with menopause. Research studies also link menopause to female hair loss. According to the NAMS (North American Menopause Society), noticeable baldness or androgenetic alopecia happens in roughly half of all women by age 50, confirming hair loss during menopause.

The fact that baldness is a widespread problem you share with several other women does not make it much easier to handle. Several studies show that the emotional effects of hair loss are more pronounced in women than in men, resulting in lousy self-esteem and stress.

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Other factors contributing to hair loss during menopause include stress, poor nutrition, genetics, and certain medications. As various nutrients play an essential role in the production of hormones and impact the structure, growth, and upkeep of hair, nutrition support for women during menopause can help prevent hair loss. (2)

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Managing Menopausal Hair Loss

While menopausal hair loss can be frustrating and concerning, there are steps that women can take to manage it. Here are a few tips:

  • Eat a balanced, healthy diet: A diet rich in protein, vitamins, and minerals can help support hair growth.
  • Manage stress: Stress can contribute to hair loss, so finding ways to manage stress, such as through exercise or relaxation techniques, may help.
  • Consider hormone replacement therapy (HRT): HRT can help alleviate menopausal symptoms, including hair loss, by restoring estrogen levels in the body. However, discussing HRT’s potential risks and benefits with a healthcare provider before starting is important.
  • Use gentle hair care products: Many shampoos and styling products can damage hair and make it more prone to breakage. Using gentle, sulfate-free products may help.

Consider hair loss treatments: Several treatments are available for hair loss, including topical minoxidil and oral medications. However, these treatments may only be effective for some and can have side effects.

Hair loss treatment with nutrition

Hair loss is a stressful experience for both men and women. In men, genetic hair loss is the major problem affecting up to 50% of men by the age of 50; however, in women, the major cause of hair loss is nutrition affecting 30% of women before the age of 50. (3) The risk of nutritional disturbances is especially high during menopause when vitamin and trace element deficiencies can occur due to lifestyle and natural events of aging with hormonal disturbances. (4)

A 2002 study found that persistent hair shedding and reduced hair volume can be due to depleted iron stores and a suboptimal intake of the essential amino acid l-lysine. (3) Another study in 2013 also reported that chronic hair loss in females is associated with low serum ferritin and vitamin D levels, as disease severity increased with decreasing levels of these nutrients. (5)

Additionally, a review in 2006 stated that menopause is often accompanied by degenerative processes and atrophic changes of the skin triggered due to estrogen lack. Therefore, certain micronutrients with antioxidant properties (vitamins B, C, E, Beta carotene, and minerals) may be useful in preventing and/or treating the physiopathological effects of oxygen stress in menopausic and post-menopausic women. (6)

Following nutrition guidelines are suggested for women facing menopause to prevent hair loss:

1. Protein: Proteins containing Sulphur amino acids: cysteine, and methionine are essential for hair growth, while L-lysine is responsible for hair shape, volume, and keeping hair in the skin integument. Proteins should be taken at 0.9 g/kg of body mass per day and provide 10-15% of the energy value of the diet. Sources: Above mentioned amino acids are found in cottage cheese, yogurt, fish, meat, poultry, legume seeds, seeds, nuts, and grain products. Additional sources of these amino acids are eggs, and one can consume 2-3 eggs per week. (2)

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2. Fat: Fats are important for hormone synthesis and keep hair in skin integument. Low consumption of linoleic and linolenic acids and long-chain polyunsaturated fatty acids can cause a decrease in hair hydration and even lead to their loss. Fats should provide 25-35% of the energy value of the diet. Sources: Omega-3 polyunsaturated fatty acids (EPA and DHA) are found in fish, flax seeds, walnuts, and wheat sprouts. Omega-6 polyunsaturated fatty acids are found in plant oils and should be taken in moderation for better upkeep of hair. (2)

3. Carbohydrates: Carbohydrates can also influence the state of hair, as consumption of highly processed foods, rich in simple sugars, can cause excess hair loss. (7) The diet should contain complex carbohydrates with a low glycemic index. Carbohydrates should form 50-70% of the energy value of the diet. Sources: Complex carbohydrates with low glycemic load are found in full-grain bread, grits, rice, wholemeal pasta, vegetables, and fruit. (2)

 
4. Micronutrients:

i. Vitamins: Vitamins such as C, D, A, E, and B complexes play an important role in proper hair growth and prevent hair fall. (2)

ii. Minerals: Minerals and trace elements such as zinc, iron, copper, selenium, silicon, magnesium, and calcium are necessary for hair building and growth. (2) One study in 2007 emphasizes that calcium play a significant role in keeping hair in a proper state, whereas women in the peri-menopause period are particularly susceptible to its deficiency (8).

Therefore, balanced and appropriate multivitamin and mineral supplementation are justified. (4)

5. Polyphenols (Antioxidants): Polyphenols, the most abundant antioxidants in the diet, help nourish hair and stimulate hair follicle growth. Sources: Vegetables, fruits, grains, seeds, lentils, spices, red wine, green tea, and cocoa. (2)

 

Other female hair loss tips

If follicles get the essential stimulation and nutrients in the body, it may stabilize hair loss during menopause and strengthen existing hair growth. This is why it’s important to nourish thinning hair follicles with the perfect nutrients, such as marine extracts, vitamins like B vitamins like Biotin and Niacin, and minerals like Zinc, to encourage hair growth during menopause. A proper diet as mentioned above,  nourishing, gentle shampoos are the best tips for how to take care of menopause-related hair loss.

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Research in women’s hair loss around menopause

Hair loss is a stressful experience for both men and women. In men, genetic hair loss is the major problem affecting up to 50% of men by the age of 50; however, in women, the major cause of hair loss is nutrition affecting 30% of women before the age of 50. (3) The risk of nutritional disturbances is especially high during menopause when vitamin and trace element deficiencies can occur due to lifestyle and natural aging events with hormonal disturbances. (4)
 
A 2002 study found that persistent hair shedding and reduced hair volume can be due to depleted iron stores and a suboptimal intake of the essential amino acid l-lysine. (3) Another study in 2013 also reported that chronic hair loss in females is associated with low serum ferritin and vitamin D levels, as disease severity increased with decreasing levels of these nutrients. (5)
 
Additionally, a review in 2006 stated that menopause is often accompanied by degenerative processes and atrophic changes of the skin triggered due to estrogen lack. Therefore, certain micronutrients with antioxidant properties (vitamins B, C, E, Beta carotene, and minerals) may be useful in preventing and/or treating the physiopathological effects of oxygen stress in menopausal and post-menopausal women. (6)
 

Summary

Menopausal hair loss is a common and natural part of aging. While it can be concerning, there are steps that women can take to manage it. By eating a healthy diet, managing stress, considering hormone replacement therapy, using gentle hair care products, and considering hair loss treatments, women can help support healthy hair growth during and after menopause.
 

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