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How to Reverse Thinning Hair After Menopause

Article Content
Johannah Gregg
Medically Reviewed byJohannah GreggDNP FNP-CRead Bio
Written ByWinona Editorial Team

Hair health plays a significant role in self-image and overall well-being, yet it's an aspect of health that often gets overlooked until noticeable changes occur. One such change that many women experience during their lifetime is hair thinning or loss during the menopause transition. 

As hair naturally becomes finer with age, hormonal changes during the menopause transition can further exacerbate this situation, leading to significant thinning or even loss of hair. Understanding these changes and learning how to manage them effectively is vital for maintaining not just hair health but also overall self-esteem and confidence.

Understanding the Hair Growth Cycle

To comprehend the complexities of hair thinning during the menopause transition, it’s helpful to have a basic understanding of the hair growth cycle. It consists of three phases: anagen, catagen, and telogen.

During the anagen phase, which lasts several years, hair follicles are actively producing new cells that form the hair shaft. The catagen phase is a transitional period that lasts a few weeks, where the hair follicle shrinks and detaches from the dermal papilla. 

In the telogen phase, or the resting phase, the hair follicle remains inactive for approximately three months. After this period, the hair strand falls out and a new one begins to grow, marking the start of the anagen phase once again.

The balance of these phases determines the overall health and density of hair. Factors that disrupt this balance, such as nutritional deficiencies, stress, or hormonal changes, can lead to variations in hair thickness and coverage.

The Menopause Transition and Its Impact on Hair

The menopause transition is a period of significant hormonal changes, marking the end of the reproductive years. It includes perimenopause (the time leading up to menopause), menopause (the point at which a woman has not had a menstrual period for 12 consecutive months), and postmenopause (the years following menopause).

As a woman progresses through the menopause transition, the ovaries significantly reduce their production of estrogen and progesterone, two hormones vital for hair health. 

Certified Family Nurse Practitioner and Hormone Therapy Specialist Johannah Gregg notes that menopause marks a decline of thyroid function, which can also have an effect. 

These shifts in hormonal balance affect various physiological processes, including disrupting the hair growth cycle

Reduced levels of these hormones can lead to an extended telogen phase and a shortened anagen phase. This disruption manifests as increased hair shedding and slower growth, resulting in overall hair thinning. Fortunately, there are ways to address and potentially reverse hair thinning associated with menopause. 

Addressing Thinning Hair: Approaches and Treatments

While hair thinning during the menopause transition may be a common occurrence, it's not an inevitable fate. A multi-faceted approach that includes lifestyle modifications and bioidentical HRT can help manage and potentially reverse hair thinning.


Consuming nutrient-dense foods rich in vitamins, minerals, and antioxidants can support the hair growth cycle.

For instance, vitamins A and C are essential for the production of sebum, the scalp's natural oil, which helps keep hair moisturized and healthy. Foods rich in these vitamins include sweet potatoes, spinach, bell peppers, and citrus fruits.

In addition, B vitamins, like biotin, niacin (vitamin B3), and vitamin b12, play a critical role in hair growth. They are involved in the creation of red blood cells, which transport oxygen and nutrients to the scalp and hair follicles. Lean meats, fish, whole grains, and leafy green vegetables are excellent sources of B vitamins.

Protein is another essential nutrient for hair health. Hair is primarily composed of a protein called keratin, and a deficiency can lead to hair loss. Incorporating protein-rich foods like eggs, lean meat, and legumes can support keratin production and promote hair growth.

Zinc, iron, and selenium are also essential minerals for hair health and play an important role in the growth and repair of hair follicles. Foods rich in these minerals include shellfish, legumes, nuts, and seeds.

Regular Exercise

Regularly engaging in physical activities can enhance circulation throughout the body, including the scalp. Improved circulation ensures that a sufficient amount of oxygen and vital nutrients reach the scalp, which nourishes the hair follicles and supports healthy hair growth.

There are various forms of exercise that can be beneficial for hair health. Aerobic exercises, like brisk walking, running, or cycling, can enhance heart rate, improve blood flow, and stimulate hair growth. Swimming is another excellent aerobic exercise that works the entire body, boosting overall circulation.

Strength training exercises, including weight lifting and resistance training, can also contribute to better circulation and hair health. Moreover, they help maintain a balanced hormonal environment by reducing the levels of cortisol (a stress hormone known to negatively impact hair growth) and improving insulin sensitivity.

Yoga, known for its stress-relieving properties, can be particularly beneficial. Because stress is a significant factor that contributes to hair thinning, yoga's emphasis on mindfulness and relaxation can help indirectly promote healthier hair.

Additionally, regular exercise contributes to better sleep, a critical aspect of overall health and well-being, including hair health. Good quality sleep helps in the repair and regeneration of cells, including those of the hair follicles.

Lastly, it's important to remember that consistency is key when it comes to exercise. Regular, moderate-intensity exercise is generally more beneficial for overall health and hair health than occasional high-intensity workouts. A healthcare professional or a fitness expert can help devise an exercise regime that suits individual preferences, needs, and capabilities.

Bioidentical Hormone Replacement Therapy

In addition to lifestyle modifications, bioidentical hormone replacement therapy can play a critical role in addressing hair thinning during the menopause transition. This therapy involves the use of hormones that are identical in chemical structure to those produced naturally in the body. By restoring hormonal balance, bioidentical HRT can help mitigate the impacts of the menopause transition on the hair growth cycle, potentially slowing or even reversing hair thinning.

Bioidentical HRT can be administered in various forms, including pills, patches, or injections. Transdermal delivery methods, including patches and creams, are non-invasive and generally well-tolerated.

It's worth noting that not all hormone replacement therapies are the same. Traditional HRT typically involves synthetic hormones, which, while similar to natural hormones, are not identical in structure. These synthetic hormones can bind to hormone receptors and activate certain processes, but being that they’re not a perfect fit, they come with their own list of caveats.

In contrast, bioidentical hormones are identical in structure to those naturally produced by the body, making them potentially more well-tolerated than their synthetic counterparts.

It's essential to discuss any treatment plan, including bioidentical HRT, with a healthcare professional to ensure it's appropriate and tailored to individual needs. This discussion should include an exploration of the potential benefits of estrogen replacement, progesterone replacement, and DHEA supplementation, all of which can contribute to the restoration of hair health.


The journey through menopause is unique, with various challenges and symptoms that can include hair thinning. By understanding the biological and physiological processes involved, women can mitigate some of these challenges and maintain hair health and vitality. 

It's important to remember that hormones play a critical role in hair health, and their fluctuation during menopause can significantly impact the hair growth cycle. However, through lifestyle modifications like a balanced diet and regular exercise, along with targeted interventions like bioidentical HRT, it's possible to manage and potentially reverse hair thinning associated with menopause. 

With a comprehensive approach that includes self-care, professional guidance, and a bit of patience, maintaining hair health during and after menopause can be a manageable and even empowering part of a woman’s menopausal wellness journey.

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