Why Does My Hair Thin Out During Menopause?

Hair thinning is a common concern for many women especially during menopause. This change can be distressing, but understanding the underlying causes can help in managing and mitigating its effects.

Understanding The Normal Hair Cycle

Your scalp typically has around 100,000 hairs, each going through its own cycle:

  1. Anagen Phase (Growth): This phase lasts several years, during which the hair grows. Most of the hairs on your head are in this phase.
  2. Catagen Phase (Transition): A few weeks long, this is a brief phase where hair growth stops.
  3. Telogen Phase (Resting and Shedding): Lasting several months, this phase involves hair resting and eventually shedding, with up to 100 hairs falling out daily.

At any given time, different hairs are in different phases of this cycle.

How Perimenopause Affects Your Hair

During menopause, the body produces less estrogen, a hormone that supports hair growth. With lower estrogen levels, the growth phase of hair becomes shorter, leading to thinner hair. This thinning is usually noticeable around the front hairline, sides, and top of the head. Although more hair may shed, complete baldness is rare.

Additionally, estrogen affects sebum (scalp oil) production, so less estrogen can result in a drier scalp and hair.

Coping with Hair Changes

Here are some tips for managing menopausal hair changes:

Sulfate-Free Shampoos

Sulfate-free shampoos are less harsh on the hair and scalp. Sulfates, which are common in many shampoos, can strip away natural oils, leaving hair dry and brittle. By switching to sulfate-free options, you can help preserve your scalp’s natural moisture and reduce irritation.

You may also make your own shampoo at home using all-natural ingredient. Check the 5 Homemade Shampoo for Hair Regrowth: Recipes & Tips

Deep Conditioning

Deep conditioning treatments are designed to be more intensive than regular conditioners. They help to improve the texture and moisture of your hair by penetrating deeper into the hair shaft. Using a deep conditioner once a week can help combat the dryness and brittleness that often accompany menopausal hair changes.

Reduce Heat and Chemicals

Excessive heat from styling tools like blow dryers, straighteners, and curling irons can damage hair, making it more prone to breakage. Similarly, harsh chemical treatments such as perms, relaxers, and frequent hair dyeing can weaken hair structure. Limiting the use of these tools and opting for heat protectant sprays when you do style your hair can help maintain its health​​.

Air Dry

Allowing your hair to air dry instead of using a blow dryer can minimize heat damage. If you find that blow drying irritates your scalp, air drying can be a gentler alternative. For best results, gently pat your hair with a towel to remove excess water, then let it dry naturally​.

Safe Hair Dye

If you choose to dye your hair, opt for products that are less likely to cause irritation. Look for dyes that are labeled as hypoallergenic or designed for sensitive scalps. If you have a history of skin irritation or allergies, it’s essential to do a patch test before using any new hair dye. Additionally, consider using semi-permanent dyes, which are less damaging than permanent dyes​.

Additional Tips

  • Scalp Care: Treat your scalp with as much care as your hair. Using gentle, moisturizing shampoos and avoiding products that cause dryness or irritation can help maintain a healthy scalp environment.
  • Balanced Diet: A diet rich in essential vitamins and minerals supports overall hair health. Nutrients like biotin, vitamin D, zinc, and iron are particularly important for hair growth and strength. Including a variety of fruits, vegetables, lean proteins, and healthy fats in your diet can contribute to healthier hair.
  • Regular Trims: Regular hair trims can help reduce split ends and breakage, keeping your hair looking healthier and fuller​.

For those experiencing hair loss or thinning, over-the-counter minoxidil (2%) can help by extending the hair growth phase. Initial shedding may occur, but this is normal, and noticeable results typically appear after six months of consistent use.

For cosmetic cover-ups, options include camouflage powders and hair coverings like scarves and wigs.

Some women embrace the changes in their hair, taking inspiration from celebrities who sport diverse hairstyles. It’s important to note that “alopecia” is a general medical term for hair loss and doesn’t indicate a specific type.

Other Hair Loss Conditions

While hair thinning is common during menopause, certain patterns can signal other conditions:

  • Telogen Effluvium: Increased overall shedding due to physical or emotional stress. Hair typically regrows over time.
  • Androgenetic Alopecia: Female pattern hair loss, where the top of the scalp thins, and the part widens. The front hairline usually remains intact.
  • Frontal Fibrosing Alopecia: The hairline recedes, exposing more forehead skin, sometimes affecting eyebrows.
  • Central Centrifugal Cicatricial Alopecia: Thinning or lack of hair growth on the crown, often with itching or burning.

Each type of hair loss requires specific treatment, so it’s crucial to consult a healthcare provider for personalized advice.

Understanding these changes and knowing how to manage them can significantly enhance your quality of life during menopause. If you’re concerned about your hair, don’t hesitate to reach out to your doctor for guidance and support.

5 Homemade Shampoo for Hair Regrowth: Recipes & Tips

Creating your own shampoo at home can be a fun and natural way to take care of your hair. While there isn’t extensive research on homemade shampoos, some ingredients have been shown to benefit hair health. Here are a few DIY shampoo recipes and tips to help you get started.

1. Green Tea and Honey Boost Shampoo

This recipe is great for promoting hair growth and fighting dandruff. Green tea can help reduce dandruff, which can cause hair loss, and honey is an excellent moisturizer for dry hair.


  • 2 tbsp. honey
  • 1 tsp. olive oil
  • ½ cup green tea
  • ¼ cup castile soap
  • 1 tsp. lime juice or aloe vera
  • 5–10 drops of peppermint and lavender essential oils


  1. Brew green tea from leaves or tea bags.
  2. Combine the green tea with the other ingredients and mix well.

For those dealing with dandruff, it’s important to be cautious with homemade shampoos. Ingredients like olive oil can sometimes worsen dandruff.

2. CocoMint Herbal Bliss Shampoo

Experience the refreshing and nourishing benefits of CocoMint Herbal Bliss Shampoo. Made with natural ingredients like coconut milk, castile soap, and a blend of essential oils, this DIY shampoo promotes healthy hair growth while soothing your scalp.


  • 2/3 Cup Coconut Milk
  • 2/3 Cup Castile Liquid Soap
  • 1 Tablespoon Vitamin E Oil
  • 1 Tablespoon Olive Oil
  • 10 Drops Rosemary Essential Oil
  • 10 Drops Lavender Essential Oil
  • 10 Drops Tea Tree Essential Oil


  1. Combine all the ingredients in a bottle.
  2. Shake bottle well to mix ingredients.
  3. Massage product gently into scalp.
  4. Leave in hair for at least 5 minutes then rinse well.
  5. Use daily for shampooing hair.

3. Carrot and Maple Shampoo

This recipe leverages the benefits of carrot seed oil, which has antifungal properties and stimulates hair growth, and maple syrup, which has antibacterial properties and nourishes hair.


  • 15 drops carrot seed essential oil
  • 15 drops castor oil
  • 3 tbsp. maple syrup
  • ½ cup castile soap


  1. Combine all ingredients until smooth.

4. Herb & Silk Natural Shampoo

Herb & Silk Natural Shampoo features coconut milk for moisturizing, castile soap for gentle cleansing, and optional olive oil for dry hair. Essential oils like lavender, rosemary, ylang-ylang, and tea tree offer soothing, antimicrobial, and conditioning benefits, promoting overall scalp health and hair growth.


  • ¼ cup Coconut Milk (Can be replaced with water)
  • ¼ cup Castile Soap
  • ½ teaspoon Virgin Olive Oil (optional, for dry hair)
  • 10 drops Lavender Essential Oil
  • 10 drops Rosemary Essential Oil
  • 10 drops Ylang-ylang Essential Oil
  • 10 drops Tea Tree Oil


  1. In a container, mix ¼ cup of coconut milk and ¼ cup of castile soap until smooth.
  2. Add ½ teaspoon of virgin olive oil if you have dry hair (skip if your hair is greasy).
  3. Thoroughly mix the ingredients, then transfer the mixture into a shampoo container.
  4. Add 10 drops each of lavender, ylang-ylang, rosemary, and tea tree essential oils to the container.
  5. Mix the solution well.

5. Aloe Vera Shampoo

Perfect for dry and brittle hair, this aloe vera recipe helps balance the scalp’s pH level and soothes irritation with almond oil.


  • ½ cup castile soap
  • ½ cup water
  • ⅓ cup aloe vera
  • 4 tbsp. almond oil


  1. Combine all ingredients and mix well.

Safety Tips

Switching to homemade shampoo can be beneficial, but there are a few things to keep in mind:

  • Adjustment Period: Your hair might take some time to adjust to the new ingredients. Be patient and give it time.
  • Hair and Scalp Conditions: If you have existing hair or scalp issues, consult a dermatologist before making changes to your routine. Homemade shampoos might not be formulated by experts, so they could unintentionally cause harm.
  • pH Levels: Be cautious of the pH level in your DIY shampoos. Ingredients like castile soap have a high pH and might not be suitable for color-treated hair or conditions like seborrheic dermatitis.

Patch Test

Before using any new ingredient, do a patch test on your inner arm. If there’s no reaction, it’s likely safe for you to use.


Making homemade shampoo can be simple, cost-effective, and beneficial for your hair. However, the evidence supporting DIY shampoos is mostly anecdotal. Always consult with your dermatologist if you have any concerns or pre-existing conditions. With the right approach, you can enjoy the natural benefits of homemade hair care.

5 Essential Nutrients to Combat Menopausal Hair Loss

Menopausal hair loss, while less discussed, stands as one of the most impactful symptoms women experience during menopause. As estrogen levels plummet, many women notice their once lustrous locks thinning, weakening, or falling out, leading to distress and a loss of self-esteem. However, the connection between nutrition and hair health offers a beacon of hope. In this blog, we share information about the specific role nutrients play in combating menopausal hair loss, illuminating a path forward for those seeking to reclaim their hair’s vitality.

The science of hair growth is intricate, influenced by genetics, hormonal balance, and nutritional status. During menopause, the decrease in estrogen and progesterone, alongside an increase in androgens, can disrupt the hair growth cycle, leading to hair thinning and loss. Yet, amidst this hormonal upheaval, nutrition emerges as a powerful tool. A targeted intake of essential nutrients can not only mitigate hair loss but also foster a conducive environment for hair regeneration and strength.

In the quest for hair health, five nutrients stand out as pillars. These nutrients collectively support various facets of hair health, from enhancing blood flow to the scalp and fostering new follicle growth, to reducing inflammation and strengthening the hair shaft. By understanding and incorporating these nutrients into the diet, women can begin a journey towards healthier, more resilient hair during menopause.

Let’s dive into the world of nutrition-based hair care solutions that promise to revitalize and strengthen your hair during menopause.

1. Iron

Iron plays a crucial role in hair health by supporting healthy blood flow to the scalp, which is vital for hair growth and strength. Iron deficiency can lead to hair loss, making it important for menopausal women to include iron-rich foods in their diets. It’s also beneficial to consume vitamin C-rich foods alongside iron-rich foods to enhance iron absorption.

  • Recommended Intake: The recommended dietary allowance (RDA) for iron for postmenopausal women is about 8 mg per day. However, needs may vary, especially if a woman is iron deficient. It’s important to check with a healthcare provider before taking supplements, as excessive iron can be harmful.
  • Sources: Lean meats, spinach, lentils, and fortified cereals.

2. Vitamin D

Vitamin D is linked to the production of new hair follicles and may help in creating a healthier scalp environment for hair to grow. Low levels of vitamin D have been associated with hair loss, making it essential to maintain adequate levels, especially during menopause.

  • Recommended Intake: The RDA for vitamin D is 600 IU (15 mcg) per day for women up to age 70 and 800 IU (20 mcg) per day for women over 70. Some experts suggest higher intakes (1,000 to 2,000 IU per day) may be beneficial for overall health and to support hair health.
  • Sources: Sun exposure, fatty fish, fortified foods, and supplements.

3. Omega-3 Fatty Acids

Omega-3 fatty acids are known for their anti-inflammatory properties, which can help counteract hair loss by improving scalp health and promoting hair growth. Incorporating foods rich in Omega-3 fatty acids into your diet can help improve hair density and diameter.

  • Recommended Intake: There is no established RDA for omega-3s, but a general recommendation is to consume at least two servings of fatty fish per week, equivalent to about 250-500 mg of EPA and DHA per day.
  • Sources: Fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts.

4. Zinc

Zinc is vital for hair tissue growth and repair and helps keep the oil glands around the follicles working properly. Zinc deficiency can lead to hair loss, which makes it crucial to ensure you’re getting enough of this nutrient.

  • Recommended Intake: The RDA for zinc is 8 mg per day for women. Intake should not exceed 40 mg per day from all sources unless supervised by a healthcare professional, as high doses can lead to adverse effects.
  • Sources: Beef, pumpkin seeds, lentils, and chickpea

5. Biotin (Vitamin B7)

Biotin is often touted for its hair health benefits, including improved hair growth and strength. It’s a part of the vitamin B complex and helps in the production of keratin, a protein that makes up hair. While biotin deficiency is rare, ensuring adequate intake can support hair health.

  • Recommended Intake: The adequate intake (AI) for biotin is 30 mcg per day for adults. While biotin deficiency is rare, some may choose to take supplements to support hair health.
  • Sources: Eggs, almonds, sweet potatoes, and avocados.

In addition to these nutrients, staying hydrated and maintaining a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can support overall health and, by extension, hair health. If you’re experiencing significant hair loss during menopause, it’s also a good idea to consult with a healthcare provider to rule out other underlying conditions and discuss potential treatments.

Can Menopause Lead to Hair Loss? Exploring the Facts

The Connection Between Menopause and Hair Loss

Menopause shakes things up in our bodies, especially with our hormones. Estrogen and progesterone, our hair’s best friends, take a dip. This gives androgens, the male hormones, a chance to mess with our hair follicles, making our hair thinner and grow slower. It’s like a hormonal tug-of-war, and unfortunately, our hair gets caught in the middle.

For some of us, this means our hair starts thinning out, especially on the top of our heads. It’s called female pattern hair loss (FPHL), and it’s pretty common during menopause. But don’t worry, we’re going to talk about how to handle it.

Other Factors Contributing to Hair Loss During Menopause

It’s not just hormones that play a role in hair loss due to menopause. Our diet, stress levels, and even our thyroid can join the party:

  • Nutrition: If we’re not getting enough iron, vitamin D, or protein, our hair might start to thin out.
  • Stress: Menopause can be stressful, and stress can lead to hair loss. Finding ways to relax is key.
  • Thyroid Issues: Sometimes, our thyroid gets out of whack during menopause, which can also lead to hair loss.

Identifying Menopausal Hair Loss

If you’re wondering whether your hair loss is due to menopause, keep an eye out for these signs:

  • Your part might get wider.
  • You might see more hair on your pillow, in the shower, or on your brush.
  • Your hair might feel thinner overall, especially at the crown and hairline.

It’s important to know that menopausal hair loss looks different from other types of hair loss, so keep an eye on these specific signs.

Managing and Treating Hair Loss During Menopause

The good news is there are ways to manage hair loss due to menopause:

  • Hormone Replacement Therapy (HRT): This can help balance out our hormones and might help with hair loss.
  • Topical Treatments: Products like minoxidil can stimulate hair growth.
  • Lifestyle Changes: Eating right, managing stress, and taking care of our hair can all make a difference.

Prevention Strategies

Preventing hair loss during menopause is all about taking care of ourselves:

  • Eat Well: A diet rich in nutrients can support hair health.
  • Manage Stress: Finding ways to relax can help keep our hair healthy.
  • Stay Active: Exercise can improve our overall health, including our hair.

When to See a Doctor

If your hair loss is severe or you’re worried about it, it’s a good idea to talk to a doctor. They can help figure out what’s going on and suggest the best treatment.


Menopause is a big change, but it doesn’t have to mean saying goodbye to our beautiful hair. By understanding what causes hair loss due to menopause and taking steps to manage it, we can keep our locks looking lovely. So, let’s embrace this new phase of life with confidence and a great hair care routine!

Thinning Hair in Menopause? Not Anymore! Insider Tips for Ageless Volume!

In this blog, we’ll talk about a topic that’s close to our hearts (and our heads!)—hair thinning during menopause. You know, that moment when you realize your ponytail isn’t as plump as it used to be, or when the bathroom drain becomes your worst enemy. It’s not just you, my friend. Many of us riding the menopause rollercoaster notice our locks losing their lushness.

The Root of the Matter

First things first, why does our hair play this disappearing act as we wave goodbye to our menstrual cycle? The primary reason behind hair thinning or loss during menopause is the decrease in estrogen and progesterone levels. These hormones play a crucial role in promoting hair growth and keeping the hair in its growing phase for a longer duration. As their levels decline, hair grows more slowly and becomes thinner. Additionally, this hormonal imbalance can lead to an increase in androgens (male hormones), which can shrink hair follicles, resulting in hair loss.

Another factor is the body’s sensitivity to these hormonal changes. Some women may have follicles that are more sensitive to androgens, which can make the hair loss more pronounced. The hair follicles react to these hormonal shifts by shortening the hair growth phase and lengthening the resting phase of the hair cycle, leading to hair thinning and an overall reduction in hair volume.

Furthermore, other factors may exacerbate hair loss during menopause. These can include stress, nutritional deficiencies, and certain medical conditions. It’s essential to approach this issue holistically, understanding that it’s not just a physical change but one that can also carry emotional weight, impacting a woman’s self-perception and confidence.

While hair loss during menopause is a common challenge, it’s important to recognize it as a natural part of aging. Consulting healthcare professionals, considering lifestyle adjustments, and exploring treatment options can help manage this transition and support overall well-being during this significant life stage.

Do All Women Encounter Hair Thinning During Menopause?

You see, some women might notice their hair doesn’t feel as thick as it used to be, finding a few extra strands on their brush or in the shower. For others, the change might be so subtle that it’s hardly noticeable. And then, there are those who sail through menopause without their hair batting an eyelid.

It all boils down to a mix of factors—genetics, lifestyle, and how our bodies dance with the hormonal shifts that menopause brings into the rhythm of our lives. Estrogen and progesterone levels, which have been our hair’s backstage supporters, take a dip during menopause. For some, this change takes center stage and leads to thinner hair. But for others, it’s like a quiet note in a symphony, there but not quite stealing the show.

So, if you or someone you know is stepping into this phase and wondering about the whole hair affair, remember—it’s a journey of discovery. Some paths might have a few more twists and turns, but that’s the beauty of our menopause melody. It’s unique, it’s ours, and it’s a testament to the remarkable, diverse tapestry of women’s experiences.

Turning the Tide on Tresses

How do we combat this follicular fiasco? Here are some mane-saving tips that I’ve gathered from my own experience and from chatting with our sisterhood of menopausal mavens:

  1. Nourish to Flourish: Your hair is what you eat, darling. Load up on protein, iron, and vitamins. Think of it as fertilizing your hair garden. Foods like salmon, spinach, and nuts are not just tasty; they’re your hair’s best friends.
  2. Gentle Does It: Treat your hair like the delicate silk it is. Avoid harsh treatments, say no to high heat, and if you’re coloring, consider softer, less aggressive options. And when you’re combing through those locks, pretend you’re brushing the hair of a unicorn—gently, lovingly.
  3. Get to the Root: Sometimes, we need a little extra help. Topical treatments with minoxidil can be like sending in the cavalry. But remember, consult with your healthcare magician (a.k.a. doctor) before starting any new treatment.
  4. Stress Less: Easier said than done, I know. But stress is like the arch-nemesis of hair. Find your zen. Yoga, meditation, or just laughing with friends can be your hair’s knight in shining armor.
  5. Embrace and Accessorize: And here’s the thing, if your hair insists on being a bit shy, own it, love it. Accessories aren’t just for fashion; they’re for fun and flair. Scarves, hats, funky headbands—make them your trademark.

Natural Hair Care Treatments for Thinning Hair

A Blend of Science and Mother Nature

When it starts to feel more like autumn leaves than luscious branches, it’s time to turn to our best ally, nature, backed by our trusty sidekick, science.

1. Massage Your Way to Thickness

Nothing beats a good scalp massage for relaxation, right? But did you know it’s also a scientifically-backed method to combat hair thinning? Gentle, daily scalp massages are not just soothing; they enhance blood flow to the scalp. A study stated that regular scalp massages might increase hair thickness by stretching the cells of hair follicles, stimulating them to produce thicker hair. So, get those fingers moving!

2. Essential Oils: The Essence of Hair Vitality

Essential oils aren’t just for making your room smell divine. They’re also potent allies in the battle against hair thinning. A study in the Archives of Dermatology showcased how a blend of essential oils, including rosemary, lavender, thyme, and cedarwood, improved hair growth in alopecia areata patients when massaged into the scalp daily. Remember to mix these oils with a carrier oil like jojoba or coconut oil to avoid irritation!

3. The Power of Pumpkin Seed Oil

Pumpkin season isn’t just for lattes; it’s also for your hair! A study published in Evidence-Based Complementary and Alternative Medicine suggested that pumpkin seed oil might improve hair count and hair thickness in men with hair loss. It’s believed the oil blocks the action of 5-alpha-reductase, an enzyme that converts testosterone to dihydrotestosterone (DHT), a key contributor to baldness.

4. Aloe Vera: Your Scalp’s Best Friend

Aloe vera is the cool breeze on a hot summer day for your scalp. Known for its soothing and anti-inflammatory properties, aloe vera can help calm an irritated scalp and provide a healthy environment for hair to flourish. It also helps clean up sebum, an oil that can clog follicles and hinder hair growth.

5. Biotin-Rich Foods: Nature’s Hair Strengtheners

Biotin, or Vitamin B7, is like the fairy godmother for your hair. Foods rich in biotin, such as nuts, seeds, and eggs, can help strengthen hair and improve its thickness. A review in the Journal of Clinical and Aesthetic Dermatology highlighted the role of biotin in hair and nail health, so it’s worth incorporating these goodies into your diet.

Remember, lovely beings, while these natural remedies are backed by science, everyone’s journey is unique. What works wonders for one may be just pleasant for another. So, treat these options as part of a loving exploration of your hair care journey. Patience, persistence, and a dash of scientific curiosity will be your best guides.

So here’s to us, the fabulous, the fearless, and the slightly fluffy-haired. We’ve got this!

Battling Brittle Hair: Can Nutritional Adjustments Restore Your Locks During Menopause?

The hormonal changes that occur during menopause have a profound impact on various aspects of a woman’s health and appearance, including her hair. The reduction in estrogen levels can lead to a lack of moisture and nutrients reaching the hair follicles, resulting in dry, brittle strands. This change can be disheartening, as lustrous locks give way to hair that is prone to breakage and lacks its former vitality. It affects more than just a woman’s physical appearance. It permeates various aspects of her life, impacting her emotional health, self-esteem, lifestyle choices, and potentially indicating underlying health concerns.

Below are some of the ways in which brittle hair can affect a woman:

  • Self-Esteem and Confidence: Brittle hair, which often looks dull and lifeless and is prone to breakage, can negatively impact a woman’s self-esteem and confidence. Many women associate healthy, vibrant hair with beauty and femininity, and facing issues with hair health can make them feel less attractive and self-assured. This can lead to social withdrawal, anxiety, and depression as women may avoid social interactions to escape judgment or comments about their appearance.
  • Emotional Stress: Dealing with brittle hair can be emotionally stressful. The constant struggle to manage and improve the hair’s condition, coupled with unsatisfactory results, can lead to frustration and emotional distress which is harmful to overall health, potentially exacerbating the problem and leading to further hair and health issues.
  • Time and Financial Investment: Women with brittle hair may find themselves investing significant time and money in efforts to restore their hair’s health. This can include purchasing specialized hair care products, treatments, and visiting hair specialists. The financial burden and time investment can add to the stress and anxiety experienced, impacting overall quality of life.
  • Impact on Lifestyle Choices: Brittle hair may influence a woman’s lifestyle choices, including her hairstyle, clothing, and activities. She may avoid certain hairstyles, outdoor activities, or situations to prevent further damage to her hair or to conceal its condition. This limitation can impact her freedom, enjoyment of life, and overall happiness.
  • Health Concerns: Brittle hair can also be a sign of underlying health issues, including nutritional deficiencies or hormonal imbalances. Women may be concerned about their overall health and well-being. This concern can lead to further emotional distress and prompt the need for medical consultation and intervention.

Understanding the extensive impact of brittle hair on various facets of a woman’s life, it’s time to shift our focus to the initial step in tackling and controlling this concern: examining our dietary habits. Often, the journey to robust and resilient hair begins with nourishing our bodies from within, laying a solid foundation for external health and beauty. A well-balanced diet rich in essential vitamins, minerals, and other nutrients provides the building blocks for robust, resilient hair. Conversely, nutritional deficiencies can exacerbate hair problems, leading to increased brittleness, breakage, and loss. Understanding the nutritional needs of your hair is a vital step in combating the hair issues that arise during menopause.

So, what are the key nutrients that contribute to hair health, and how can you ensure your diet is rich in them?

Biotin, also known as vitamin B7, is renowned for its role in promoting healthy hair, skin, and nails. Foods rich in biotin include eggs, almonds, and sweet potatoes. Vitamin E, a potent antioxidant, helps combat oxidative stress that can damage hair follicles. Sources of vitamin E include nuts, seeds, and leafy green vegetables. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, nourish the hair, support hair thickening, and reduce inflammation that can lead to hair loss.

Adding these nutrients into your diet can make a significant difference in the health and texture of your hair. Opt for a colorful, varied diet packed with fresh fruits, vegetables, lean proteins, and healthy fats to provide a rich supply of hair-nourishing nutrients. Stay hydrated by drinking plenty of water, which helps to keep both your body and your hair adequately moisturized.

Beyond nutritional adjustments, adopting a gentle hair care routine can help manage and mitigate brittleness.

Opt for sulfate-free shampoos and conditioners, which are gentler on your hair and scalp. Limit the use of heat-styling tools, and avoid harsh chemical treatments that can weaken your hair. Regular trims can help prevent split ends and breakage, keeping your hair looking healthy and vibrant.

Hydration is not just about drinking water; it’s also about ensuring your hair retains moisture. Use gentle leave-in conditioners or hair masks to provide extra hydration and protection to your locks. Protect your hair from excessive sun exposure, which can further dry out and damage your strands, by wearing hats or using organic and gentle hair products with UV protection.

When should you seek the advice of a health professional?

Losing a few hair strands daily is a common occurrence. As per the American Academy of Dermatologists, it’s normal to lose between 50 and 100 hair strands daily. However, should you observe an amount exceeding that, or encounter more substantial clumps of hair in your brush or swirling down the drain than usual, maybe it’s time to consult your doctor. Seeking a professional evaluation can provide clarity and peace of mind regarding your hair’s condition.

Another sign to watch out for is if the brittleness is accompanied by other unusual symptoms. If you’re experiencing issues such as unexplained fatigue, skin problems, or changes in weight alongside brittle hair, these could be indicators of a more serious health condition that requires a doctor’s intervention.

If you’ve made dietary changes, adjusted your hair care routine, and tried over-the-counter remedies without any improvement, it’s time to consult a healthcare professional. Persistent brittleness despite your best efforts could be a sign that a more comprehensive medical evaluation and treatment plan are necessary.

Consult a healthcare provider, nutritionist, or a trichologist (a specialist in hair and scalp issues) for personalized recommendations and assessments. A professional can help identify any underlying issues contributing to hair brittleness and recommend targeted treatments and interventions.


  • “The Role of Vitamins and Minerals in Hair Loss: A Review.” Dermatology and Therapy. Link
  • “Omega-3 fatty acids for nutrition and medicine: considering microalgae oil as a vegetarian source of EPA and DHA.” Current Diabetes Reviews. Link

Can Rosemary Oil Help in Hair Growth?

Ever heard about the magic of rosemary oil for hair? This isn’t just your regular kitchen herb. Rosemary oil, rooted deep in history, is quite the champ for boosting hair growth and tackling thinning spots.

Does this stuff actually work, though?

John Horton’s Health Essentials podcast recently talked about rosemary oil for hair growth, not the cooking kind. Dr. Shilpi Khetarpal, a Cleveland Clinic dermatologist, was on the show to chat about this interesting topic. She said hair is a big deal, culturally and personally, and it’s a common concern in her practice, especially in our online world.

They discussed a 2015 study that compared rosemary oil to 2% minoxidil (Rogaine). The results were promising, but you got to be consistent with using it. They recommend applying it to your scalp every day, though some people might not like the oily feeling.

Dr. Khetarpal explained that rosemary oil, from the actual plant, has a bunch of good properties. It can help with tissue repair, cell turnover, and even scalp circulation. This increased blood flow can feed your hair follicles and lead to healthier hair. Plus, rosemary oil’s anti-inflammatory and antioxidant properties can help fight hair loss and promote growth.

If you’re thinking about trying rosemary oil, Dr. Khetarpal has some tips. Get a pure, fragrance-free version and do a patch test first. There are a bunch of commercial products with rosemary oil, but choose a reputable brand. How you apply it depends on your hair type, but a small amount (about a teaspoon) should be enough for your whole scalp. For best results, use it two to three times a week for at least six months.

What happens if you put rosemary oil in your hair?

Well, the oil itself can be a bit of a buzzkill for your hairdo. If you’ve got thin or fine hair or not a ton of it, using rosemary oil might leave your locks looking all greasy and weighed down. Not a good look, right? If that’s your jam, try slathering this stuff on as a pre-shampoo treatment, but only on days when you’re planning to use a clarifying shampoo.

So, how often should you get cozy with rosemary oil in your hair?

If you’re battling the itchiness from dandruff, mix the oil with some other stuff and slap it on your scalp three to four times a week. Give your noggin a 20-minute massage, then wash it all out with shampoo.

Now, if you’re one of those fine-haired peeps or your scalp’s got a thing for producing extra oil, you might want to use rosemary oil as a scalp treat once a week. Just remember to wash it out pronto to dodge the greasy look.

Can you snooze with rosemary oil in your hair?

Nope, that’s a no-go, according to our expert. Leaving any oil hanging out on your scalp all night can mess with your scalp’s little ecosystem, causing itchiness and redness. And guess what? This rule applies to all oils, not just rosemary.

So, how should you actually use rosemary oil for your hair?

  • Well, don’t just go dumping it straight on your head. Start slow – like once or twice a week.
  • Mix about five drops of rosemary essential oil with a friendly carrier oil like coconut or jojoba.
  • Give your scalp a little love for five to ten minutes, then rinse it out. Diluting the pure stuff helps tone down its power and keeps your skin from getting all cranky.
  • If you’re feeling adventurous, you can blend rosemary oil with other essential oils.
  • Or, if you’re a lazy genius, just toss some in your regular shampoo or conditioner and get the benefits while you wash.

DIY Rosemary Oil Recipe using Fresh Rosemary

DIY Rosemary Oil for Hair Growth


  • 1/2 cup of castor oil
  • 1/2 cup of coconut oil
  • 1/2 cup of fresh rosemary sprigs


  1. Wash the rosemary sprigs thoroughly under tap water to ensure they’re free from any contaminants. Gently dab them with a dry cloth.
  2. Finely dice the rosemary to bring out its fragrant essence.
  3. In a saucepan, combine the coconut and castor oil, then mix in the diced rosemary.
  4. Warm the mixture on a low flame, allowing it to infuse for roughly 30 minutes. Make sure to stir now and then to avoid the rosemary from adhering to the pan’s base.
  5. Once done, set the saucepan aside and give the oil some time to cool down.
  6. Position a fine sieve over a pristine container or jar. Gradually pour the oil, ensuring the rosemary remnants are trapped by the sieve.
  7. Gently press the rosemary against the sieve using a spoon or your fingers to squeeze out any lingering oil.
  8. Dispose of the residual rosemary and pour the purified rosemary oil into a sterile, tinted glass container for keeping.
  9. To maintain the oil’s efficacy, store the container in a shaded, chilly spot.

And if you’re not into DIY mode, no sweat. There are plenty of hair products out there that already have rosemary oil in the mix. So, go ahead, pamper those locks!

Hair Today, Gone Tomorrow? Tackling Menopausal Hair Challenges Head-On

Menopause and Your Hair

You know how menopause brings a bunch of changes? Well, one of them might be playing tricks on your hair. Some women might notice their hair getting a bit thin, while others might spot some new growth in places they didn’t expect. It’s all thanks to those hormonal roller coasters we ride during menopause.

Spotting the Signs and Getting Help

So, if you’re seeing more hair on your brush or maybe some patches that aren’t as full as they used to be, it’s a good idea to chat with a dermatologist. They’re like hair detectives and will run some tests – maybe take a little blood, have a closer look at your scalp, or even take a tiny sample. They’ll figure out what’s up. There are treatments out there, from meds to more advanced stuff like hair transplants.

Looking Out for Your Locks

Now, while we can’t fight our genes or hit pause on aging, we can be kind to our hair. Maybe rethink that super tight ponytail or reconsider those harsh chemicals. And you know how they say, “you are what you eat”? Well, a balanced diet does wonders for your hair too. Oh, and if you’re thinking about quitting smoking, here’s another reason: your hair will thank you.

The Bright Side

Losing hair can feel pretty rough, emotionally speaking. But remember, it’s not just you, and there’s help out there. The sooner you seek it, the better the chances of slowing down the hair loss or even turning things around. So, chin up and know there are experts ready to help you out.

Nutrition and Hair Health

A balanced diet plays a pivotal role in maintaining the health of your hair, especially during menopause. Consuming the right nutrients can potentially reduce hair thinning and loss. Here are some dietary recommendations:

  1. Protein: Hair is primarily made of protein, so it’s essential to consume enough protein in your diet. Foods like fish, poultry, lean meats, and eggs are excellent sources.
  2. Iron: Iron deficiency can lead to hair loss. Incorporate iron-rich foods like spinach, kale, and fortified cereals into your meals.
  3. Omega-3 fatty acids: These fats promote hair growth and can be found in fatty fish like salmon and mackerel, as well as flaxseeds and walnuts.
  4. Vitamin E: This vitamin supports a healthy scalp. Nuts, especially almonds, are a great source of Vitamin E.
  5. Biotin: Biotin deficiencies can lead to thinning hair. To ensure you’re getting enough, include foods like whole grains, liver, egg yolk, soy flour, and yeast in your diet.

A well-rounded diet not only benefits your hair but also your overall health. If you’re considering making significant changes to your diet, it’s always a good idea to consult with a nutritionist or healthcare professional.

Shedding Light on Menopause and Hair Loss

Many believe that hair loss or pattern baldness is a challenge solely faced by men. In reality, various factors, including the hormonal fluctuations associated with stages such as perimenopause and menopause, can trigger hair loss in women too. Aside from these stages of life, other underlying medical conditions, certain medications, and even high-stress episodes can contribute to hair thinning or loss. However, the most common culprit remains female pattern baldness, a genetically and hormonally driven condition that progressively affects a substantial number of women.

This hair loss often becomes noticeable during perimenopause and menopause, when hormonal changes are at their peak. The condition is primarily marked by a slow, steady thinning of hair, predominantly on the crown of the scalp.

Understanding Thinning Hair

Thinning hair manifests as a reduced density of hair predominantly on the crown of the scalp. Women often first become aware of this condition when they notice a widening of their hair parting or if their hair begins to feel more delicate and wispy. Over time, this reduction in hair density continues, making the scalp more visible. In severe cases, the crown may even exhibit a complete absence of hair, leaving a noticeable bald spot.

Taking Action

When dealing with hair loss, time is of paramount importance. Many hair disorders are time-sensitive, meaning the sooner you identify and address the issue, the better your chances of mitigating the impact. Therefore, if you begin to observe signs of hair loss, it’s advisable to promptly consult a hair specialist, such as a dermatologist.

Some Practical Advice

It’s crucial to treat your hair with care and gentleness. Reducing the frequency of washing your hair can help maintain its natural oils and strength. Additionally, avoid hairstyles that pull on the roots, like tight braids, or wearing constrictive headgear. Be careful about the products you apply on your hair, steering clear of those containing harsh chemicals that could potentially aggravate hair loss.

In an article on the American Academy of Dermatology Association (AADA) website, it’s highlighted that dermatologists often employ multiple hair-loss treatments concurrently to achieve the best outcomes for women. For FPHL, various treatment options are listed. Here are some of them:

  • Topical Minoxidil: An FDA-approved treatment for hair loss in women, topical minoxidil (often sold under the brand name Rogaine) can be effective. However, it may take months to see visible results.
  • At-home Laser Treatments: The FDA has green-lighted devices like laser combs, helmets, and similar tools, all of which can be obtained without a prescription, for home-based hair loss treatment. These gadgets discharge a mild laser light that might stimulate hair regrowth. Some studies indicate their effectiveness for FPHL, but just like minoxidil and other medications, consistent use of these laser tools is essential for visible results. Long-term safety and effectiveness are still under examination.
  • Platelet-rich Plasma Therapy: Leveraging a component from your blood, this therapy involves drawing your blood, processing it to isolate platelets, and then injecting these treated platelets back into your scalp. The expectation is that the platelets can activate cells to foster hair growth. Though initial studies are promising, more extensive research is needed to confirm its efficacy and safety in treating FPHL.
  • Stem Cell Treatment: Currently, the use of stem cells to combat FPHL is still experimental. As with platelet-rich plasma therapy, extensive studies are required to ascertain the safety and effectiveness of stem cells in treating FPHL.
  • Dietary Supplements: Various supplements, like biotin and folic acid, are marketed as hair boosters. However, results from studies on these supplements have been inconsistent. While many studies found no positive effects on hair, one research piece noted that a combination of specific omega-3 fatty acids, omega-6 fatty acids, and antioxidants given to 120 healthy women resulted in denser hair and reduced hair loss over a six-month period. Further studies are needed for a conclusive recommendation. Before consuming any hair growth supplements, it’s wise to consult a dermatologist, as some supplements can interfere with medications.
  • Hair Growth Shampoos: These specialized shampoos usually serve one of two purposes: (1) Enhance hair moisture, giving hair a fuller appearance; and (2) Reduce hair breakage, which can decrease the thinning effect. However, it’s worth noting that while these shampoos might offer the above benefits, they don’t have the capability to foster new hair growth or halt the progression of hair loss.
  • Natural Remedies: Some women opt for natural solutions such as saw palmetto, ginseng, or rosemary oil. The efficacy of these remedies isn’t as well-established as other treatments, so it’s crucial to manage expectations and perhaps discuss with a healthcare provider.

As reported by the Mayo Clinic News Network, understanding the causes, recognizing the signs, and taking timely action can be the key to managing hair loss effectively. With a bit of care and attention, you can protect your hair’s health and vitality.

Say Goodbye to Hair Shedding Woes

Menopause can be a wild ride, and one of the less pleasant aspects is hair thinning. But fear not! There’s a delicious way to tackle this issue. By incorporating some tasty foods into your diet, you can nourish your locks and promote thicker, healthier hair during this transformative phase. So, let’s dig in and discover these fabulous foods that will have your hair saying, “Hello, gorgeous!”

  1. Eggs – The Hair Superheroes: Who knew that those humble eggs sitting in your fridge could be hair superheroes? Packed with protein and biotin, eggs provide the building blocks for strong, luscious hair. Whip up some scrambled eggs, enjoy a veggie omelet, or simply go for a perfectly boiled egg. Your hair will thank you!
  2. Go Nuts for Nuts: When it comes to healthy hair, nuts are your nutty buddies! Almonds, walnuts, and Brazil nuts are rich in omega-3 fatty acids, vitamin E, and zinc. These nutrients work together to nourish your scalp, strengthen your hair follicles, and keep those strands looking fabulous. Snack on a handful of mixed nuts or sprinkle them over your salads and yogurt.
  3. Spinach – Popeye’s Secret for Gorgeous Hair: Remember how Popeye would gobble down his spinach for extra strength? Well, he knew a thing or two about promoting healthy hair too! Spinach is loaded with iron, vitamins A and C, and folate – all essential for maintaining hair health. Toss some fresh spinach into your salads, whip up a green smoothie, or sauté it as a tasty side dish.
  4. Berrylicious Beauty Boosters: Berries aren’t just a sweet treat; they’re also a fantastic way to enhance hair health! Blueberries, strawberries, and raspberries are packed with antioxidants that help protect your hair follicles from damage. Plus, they’re rich in vitamin C, which aids in collagen production and strengthens your hair. Enjoy a bowl of mixed berries as a refreshing snack or add them to your morning cereal or yogurt.
  5. Fish – Dive into Hair-Boosting Goodness: Time to make friends with the fishes! Fatty fish like salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which nourish your scalp and promote hair growth. They also provide vitamin D, which plays a role in hair follicle health. So, fire up the grill and savor a delicious fish dish for dinner.
  6. Greek Yogurt – Creamy Goodness for Gorgeous Hair: Greek yogurt isn’t just a tasty treat; it’s a powerhouse for your hair too! Packed with protein, vitamin B5 (pantothenic acid), and vitamin D, Greek yogurt helps strengthen your hair follicles and promote healthy growth. Enjoy it on its own, or top it with your favorite fruits and a sprinkle of nuts for a hair-loving snack.

Who says you can’t have your cake and eat it too? When it comes to hair health during menopause, these delectable foods can make a real difference. Incorporate eggs, nuts, spinach, berries, fish, and Greek yogurt into your diet, and watch your locks transform into a crown of lusciousness. So, grab that shopping list, head to the grocery store, and let your taste buds and hair follicles rejoice in this flavorful journey to thicker, healthier hair during menopause.

Bon appétit and happy hair days ahead!

Understanding and Managing Hair Loss During Menopause

As women, we go through a myriad of biological changes throughout our lifetime. Menopause, one of the significant phases of a woman’s life, is accompanied by several symptoms that can often be overwhelming. Among the numerous changes women face during this time, hair loss, although not as frequently discussed, is a common phenomenon.

The Biology Behind Menopause and Hair Loss

Hair loss or thinning during menopause is primarily attributed to hormonal changes. Hair growth is heavily influenced by hormones, and a decrease in estrogen and progesterone can lead to slower hair growth and thinner strands. Additionally, menopause causes an increase in androgens, a group of male hormones, which can shrink hair follicles, leading to hair loss.

Recognizing Hair Loss During Menopause

The first step in managing menopausal hair loss is recognizing it. Hair loss during menopause typically presents as a general thinning across the entire scalp rather than localized bald spots. You may notice more hair than usual in your brush, on your pillow, or in the drain after showering. The hair itself may also feel less dense and look less voluminous.

How to Manage Menopausal Hair Loss

Understanding that hair loss during menopause is a common occurrence can be reassuring, but that doesn’t mean you have to simply accept it. There are several steps you can take to manage hair loss and promote hair health during menopause:

  1. Balanced Diet: Eating a balanced diet rich in vitamins and minerals can help to support hair health. Specifically, nutrients like iron, vitamin D, B-vitamins, and omega-3 fatty acids are known to contribute to healthy hair.
  2. Regular Exercise: Regular physical activity can help to regulate hormones and promote overall health, which can positively affect your hair’s health.
  3. Avoid Damaging Hair Practices: Try to avoid hairstyles that pull tightly on the hair, excessive use of heat styling tools, and harsh chemical treatments that can damage the hair and lead to breakage.
  4. Gentle Hair Care Routine: Use a gentle, volumizing shampoo and a moisturizing conditioner to nourish your hair. Consider using a wide-toothed comb to prevent breakage.
  5. Stress Management: High levels of stress can contribute to hair loss. Techniques such as mindfulness, meditation, yoga, and deep breathing can help manage stress levels.
  6. Consult a Healthcare Professional: If you are finding your hair loss difficult to manage, it might be worth consulting a healthcare professional. They can provide personalized advice and may recommend treatments such as minoxidil (Rogaine), hormone replacement therapy, or other treatments as appropriate.

Embracing Change

Though hair loss during menopause can be unsettling, it’s essential to remember that menopause is a natural part of life – a transition, not a disease. In many ways, it’s a testament to our strength and resilience as women. However, it’s also important to remember that you’re not alone in this journey. Reach out to health professionals and support groups, who can provide you with valuable resources and reassurance.

Every woman’s experience with menopause is unique. Be patient with yourself, listen to your body, and seek support when needed. Remember, your worth is not defined by your hair or any physical change you go through during this transition. You are more than your menopause. You are a woman of wisdom, experience, and beauty – and nothing can take that away.