Oh those darned hormones! They get us every time, don't they? First it's puberty, then pregnancy, post-partum, then the whole pre- and post-menopause thing... and they all affect our hair!
During these trying times, we can see issues from scalp acne and oily/dry scalp, to hair thinning and hair loss. It can be very trying! Nothing quite compares to pre-menopausal hair issues though...
During pre-menopause, many women experience hair thinning. Estrogen and progesterone levels, which support hair growth and density, begin to fluctuate and decline. This hormonal shift can shorten the hair growth phase (called the "anagen" phase) and increase hair shedding. Additionally, the relative increase in androgens (male hormones, which we all have) can shrink hair follicles, leading to thinner, weaker hair. These changes can be distressing, but they are a normal part of the pre-menopausal transition – although tough and (hopefully) temporary if we support our body properly.
Besides hormonal fluctuations, other factors contribute to hair thinning during pre-menopause: Stress levels often rise during this period due to the physical and emotional adjustments the body goes through, which can exacerbate hair loss. Nutritional deficiencies, such as a lack of iron, vitamin D, or biotin, can also play a role in weakening hair too.
Will hair grow back after?
Hair thinning during pre-menopause can be a significant concern, and whether it returns to its previous fullness after this transition varies among women. For some, hair may regrow once hormone levels stabilize post-menopause – but it's a period of time in a woman's life that can span over 10 years. Estrogen and progesterone levels drop during pre-menopause, but if they *balance out (see below), hair growth can improve. Maintaining a healthy lifestyle, including a balanced diet rich in vitamins and minerals, can support this regrowth.
However, for others, hair thinning may persist even after pre-menopause. Androgenic alopecia, or female pattern hair loss, can continue due to the higher relative levels of androgens (a group of hormones that play a key role in hair growth and development, such as testosterone and its derivative, dihydrotestosterone or DHT). Additionally, age-related factors like reduced circulation and decreased nutrient absorption can affect hair regrowth.
*Balancing estrogen and progesterone levels after peri-menopause involves a combination of lifestyle changes, dietary adjustments, and medical interventions. Regular exercise and stress management techniques like meditation can help regulate hormones, while maintaining a healthy weight is crucial. Incorporating phytoestrogen-rich foods (such as flaxseeds and soybeans), healthy fats (from avocados, nuts, and fatty fish), and nutrient-rich foods (like leafy greens and lean proteins) supports hormonal health. Medical options include hormone replacement therapy (HRT) and bioidentical hormone therapy, which should be discussed with a healthcare provider due to potential risks. Herbal supplements, like black cohosh and evening primrose oil, may also help but require professional consultation. Regular medical check-ups to monitor hormone levels and overall health are essential for tailored and effective treatment.
Here are our OBLOOM top 10 tips to help promote hair growth and prevent drastic hair thinning during the pre-menopausal period:
Increase your proteins! Hair is primarily composed of protein, so consuming adequate amounts is crucial. Include lean meats, poultry, fish, eggs, dairy, legumes, seeds and nuts in your diet, to support hair strength and growth.
Eating more proteins doesn't have to result in eating more food, taking in more calories, or eating meat – if you're not into it. It just means that you may want to reduce your intake of carbs somewhat (less breads, crackers, popcorn and cereals) and replace them with healthy snacks and lean protein choices like avocado and eggs in a salad, for example.
Get those Omega-3's in you! Omega-3 fatty acids deeply nourish hair follicles, promote hair thickness, and reduce inflammation. Good sources include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, chia seeds, and walnuts.
We realize some of the foods we mentioned aren't common and may have you thinking, "What? I can't eat that?" but remember that even a couple of tablespoons of chia seeds in a cup of yogurt can help you get all the Omega 3-s you need.
How's your iron? Iron deficiency is a common cause of hair thinning. When was the last time you had your iron checked?
Include iron-rich foods like spinach, lentils, beans, and fortified cereals in your diet. Pair these with vitamin C-rich foods to enhance iron absorption – even a small shot of orange juice (or a slice of oranges) can help.
If you're not sure how your iron levels are doing, simply ask your healthcare practitioner for some updated bloodwork that includes this easy check-up. Many women's hair thinning issues develop due to iron deficiencies and even iron changes in their blood.
Biotin is KING for hair support! Biotin (vitamin B7) is essential for healthy hair growth! It's a must! Foods high in biotin include eggs, almonds, sweet potatoes, spinach, and avocados. Biotin supplements can also be considered if dietary intake is insufficient – we highly recommend them as getting your 30-100 mcg/day in a diet may not often be enough during pre-menopausal times.
Did you see our blog post (and recipe!) on the benefits of pumpkin seeds for hair loss?
We think you will love this chocolate bark recipe using pumpkin seeds!
Check it out [HERE].
Yes, vitamin D is another super-important one:
Vitamin D plays a role in hair follicle cycling. Spend time in the sun and include vitamin D-rich foods like fatty fish, fortified dairy products, and egg yolks in your diet. If you don't spend at least 10 minutes per day in the sunshine, then add a vitamin D supplement – they're oil droplets, so often just a few drops are all you need.
Vitamin E – but get the good kind
Vitamin E is a powerful antioxidant that helps protect hair follicles from damage. Include nuts, seeds, spinach, and avocados in your diet. Vitamin E supplements are everywhere and are often a part of a multivitamin supplement. Just make sure you are taking a good quality multi because often the inexpensive, dollar store type supplements have too many fillers to make a difference and be properly absorbed by the body.
Consider collagen Collagen provides amino acids that are essential for hair strength and elasticity. Bone broth, chicken skin, and fish skin are natural sources, but collagen supplements can also be effective and are even available in vegan options, like marine collagen supplements. They may not taste great, but they pack a punch that will help you see the difference in your hair and your skin too!
Bonus Tip:
Mind the products that touch your scalp!
You may find that your hair needs change during pre-menopause as it's going through such a big transition: your scalp may be itchier, more sensitive, more dry or even oilier – and it may even change pattern from straight to wavy (or vice-versa).
While your body concentrates on going through a big hormonal change that affects your mood, sleep, and digestive process (which can affect everything from your weight to the look of your skin and hair), you must ease the process as much as possible. Therefore, switching to kinder and gentler hair cleansers and deep conditioning treatments is a must, especially at a time when your hair follicles may be weaker and will not stand a harsh shampoo, for example.
We recommend our Dry Hair Bundle, which includes our gentle Bi-Phase shampoo and conditioner, our Hydrate & Shine leave-in conditioner to smooth and soften your hair as well as to protect it while boosting shine, and a bonus sample of our Hair Oil Elixir to further protect your hair from the elements and tame frizz.
Using gentler hair products during pre-menopause, together with caring for your body from the inside, will help in your battle to keep your hair healthy during this challenging time. This holistic hair and body approach is the healthiest for any woman.
Maintaining a balanced diet, managing stress, use kinder products that touch your scalp, and seeking professional advice can help mitigate the effects of pre-menopause and support healthier hair during this transitional phase. Let's get you through it!
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