How I Dealt with Perimenopausal Hair Loss

Lynne on February 3, 2025

I first noticed my hair shedding in my late thirties but shrugged it off, assuming it was normal. Even as I carried on with my usual routine—coloring my hair regularly and switching shampoos almost daily—I didn’t think much of it. However, it wasn’t until friends and family began commenting on the thinning at the top and crown of my head that I truly started to worry. I became conscious, almost overly sensitive, about my scalp showing through and the overall look of my hair. This experience prompted me to dig deeper into what was happening to my hair and, eventually, led me to discover more about how perimenopausal changes can affect its health and growth.

Below, I’m sharing the steps and strategies that helped me cope with and manage perimenopausal hair loss. If you’re in a similar situation, I hope my story will let you know you’re not alone—and that there are options available to help you navigate this transition.

1. Accepting and Understanding the Changes

Perimenopause can be a disorienting time. Hormone fluctuations affect everything from mood to metabolism, and hair growth is certainly not spared. Learning the underlying reason why my hair was thinning—primarily due to decreased estrogen levels—helped me feel less powerless. Instead of viewing it as my body “turning on me,” I began to see it as a natural transition.

Educating myself: I read articles, consulted with my doctor, and talked to friends who had experienced similar changes. Knowing that hair thinning is common during perimenopause helped me let go of the shame or frustration I initially felt.
Embracing help from experts: Consulting a dermatologist or trichologist (a hair and scalp specialist) can offer more targeted insights, including scalp health evaluations, dietary recommendations, and topical treatments.

2. Adjusting My Hair Care Routine

I realized that my hair needed more gentle treatment than it used to, so I made a few simple changes to my daily regimen.

Using gentle products: I switched to sulfate-free shampoos and nourishing conditioners specifically formulated for thinning hair. These products tend to be kinder to sensitive scalps and help keep the strands hydrated.
Avoiding harsh styling: I reduced blow-drying on high heat and cut back on tight hairstyles that pull on the scalp. Treating hair more gently helped minimize breakage and stress on my follicles.
Scalp massages: A little extra pampering goes a long way. Massaging the scalp can improve blood circulation, potentially supporting healthier hair follicles.

3. Looking at My Diet and Supplements

During perimenopause, my body’s nutritional requirements shifted. I found that tweaking my diet and adding a couple of key supplements made a difference in both my overall energy and hair health.

Increasing protein intake: Hair is made up of protein, so including adequate protein (beans, eggs, lean meat, fish, and nuts) became a priority.
Omega-3 and omega-6 fatty acids: I found that these healthy fats (from fish oil or flaxseed) helped improve the look and feel of my hair over time.
Vitamins and minerals: After consulting with my doctor, I added supplements containing biotin, zinc, vitamin D, and iron. Of course, it’s always wise to check with a healthcare professional before adding any new supplements.

4. Managing Stress and Improving Lifestyle

Stress can exacerbate many perimenopausal symptoms, including hair loss. Learning to better manage stress became an essential part of my routine.

Regular exercise: Finding an activity I enjoy—like brisk walking, yoga, or gentle cycling—helped me lower stress levels and improve circulation.
Mindfulness and relaxation: Simple breathing exercises, journaling, or short meditation sessions helped me stay centered. Lowering cortisol levels can indirectly support hair health.
Prioritizing sleep: I made it a goal to get 7–8 hours of quality sleep each night. A regular bedtime routine also helped me reduce nighttime restlessness, which often accompanies perimenopause.

5. Exploring Medical Treatments

When lifestyle changes weren’t enough to fully address my concerns, I discussed medical options with my healthcare provider.

Topical treatments: Some over-the-counter topical solutions (like minoxidil) have been shown to support hair regrowth or slow hair loss in some women.
Hormone replacement therapy (HRT): In certain cases, HRT can help balance hormones and reduce perimenopausal symptoms, including hair thinning. However, it’s not for everyone, and the decision should involve a thorough conversation with a doctor about risks and benefits.
Low-level laser therapy: Devices like laser caps or combs use low-level lasers to stimulate hair follicles and might contribute to healthier hair growth in some individuals.

6. Focusing on Self-Confidence and Overall Well-Being

One of the most important parts of my journey was realizing that thinning hair didn’t have to define how I felt about myself. While I took practical steps to nurture regrowth, I also worked on nurturing my confidence.

Experimenting with hairstyles: Consulting a stylist who understands thinner hair can be a game-changer. Layers, gentle highlights, and strategic cuts can create an illusion of fuller hair.
Accessorizing: Pretty headbands, scarves, or hair clips can draw attention away from thinning areas and let you showcase your personal style.
Self-kindness: Reminding myself that my body was going through a natural transition helped me focus on overall well-being rather than fixating on what I had lost.

Reflecting on the Journey

Perimenopause is a significant life stage that brings both challenges and opportunities to grow. While my thinning hair initially felt like a loss of identity, I’ve come to realize it’s just one part of a much bigger picture. By making intentional changes to my hair care routine, diet, and stress management practices—and by seeking professional advice—I’ve found a balance that works for me.

I still have days where I wish for the thick hair of my youth, but I’ve learned that adapting is part of the journey. The key was becoming informed, embracing help where needed, and remembering that beauty and health are intertwined with how we care for ourselves—inside and out.

Disclaimer: The strategies I’ve shared come from personal experience and should not replace professional medical advice. If you’re experiencing severe or rapid hair loss, it’s important to consult a healthcare professional or specialist for personalized guidance.