Hair Loss in Perimenopause: What’s Happening & What Helps
- Kirsten
- Apr 18
- 3 min read
Hair loss is one of the more unexpected and distressing symptoms of perimenopause. You brush your hair and notice more strands left behind. Your ponytail feels thinner. Your parting looks wider. It’s frustrating, but most importantly, you’re not alone. Hair loss in midlife is incredibly common, and while it can be upsetting, there are steps you can take to support healthier hair growth and regain confidence.
Why Does Hair Loss Happen in Perimenopause?
Hormonal shifts play a major role in hair thinning and shedding. As oestrogen and progesterone decline, hair growth slows, and individual strands become finer. Meanwhile, increased sensitivity to androgens can lead to hair loss at the temples, crown, or general thinning across the scalp.
Other contributing factors include:
• Stress & Cortisol – Chronic stress can push more hair follicles into a ‘resting’ phase, leading to increased shedding.
• Nutrient Deficiencies – Low levels of iron, vitamin D, or biotin can impact hair strength and growth.
• Thyroid Issues – Undiagnosed thyroid imbalances can accelerate hair thinning.
• Lifestyle Factors – Poor sleep, crash diets, and excessive heat styling can worsen hair loss.
The Emotional Toll of Hair Loss
Hair is tied to identity, femininity, and self-expression. Losing it can feel deeply personal and impact self-esteem, confidence, and mental health. If you’re struggling emotionally, know that your feelings are completely valid.
Tips for Coping:
• Talk About It – Sharing your concerns with a friend, partner, or menopause wellness consultant can help ease the emotional burden.
• Experiment with Hairstyles – Working with a hairstylist to adjust your cut or colour can add volume and boost confidence.
• Practice Self-Compassion – Hair loss doesn’t define you. Small acts of self-care can help shift your focus to what you do love about yourself.
How to Support Hair Growth in Perimenopause
While reversing hair loss completely may not always be possible, making targeted changes can improve hair health and slow thinning.
1. Nourish from the Inside Out
• Prioritise protein-rich foods like eggs, lean meats, and legumes to support hair structure.
• Include healthy fats (avocados, nuts, and olive oil) to nourish hair follicles.
• Consider supplements like iron, biotin, and omega-3s if needed.
2. Choose Gentle Hair Care
• Avoid harsh sulfates and parabens in shampoos.
• Use a silk pillowcase to reduce friction and breakage.
• Reduce heat styling and opt for air-drying when possible.
3. Manage Stress Levels
• Try meditation, yoga, or breathwork to lower cortisol levels.
• Make time for activities that bring joy, whether it’s reading, crafting, or being in nature.
• Prioritise sleep, your hair (and body) will thank you.
4. Explore Topical & Professional Treatments
• Scalp massages with rosemary oil can improve circulation and encourage growth.
• Low-level laser therapy (LLLT) has shown promise in stimulating hair follicles.
• Speak to a trichologist or menopause specialist for personalised advice.
Your Free Healthy Hair Checklist
Use this simple checklist to keep your hair strong, healthy, and supported through perimenopause:
Daily Hair Health Habits:
• Eat protein at every meal to nourish hair follicles.
• Drink plenty of water to keep hair hydrated from within.
• Avoid tight hairstyles that put stress on the scalp.
• Use a soft bristle brush or wide-tooth comb to prevent breakage.
Weekly Hair Care:
• Give yourself a scalp massage with rosemary or castor oil to stimulate circulation.
• Use a deep conditioning treatment to add moisture and strength.
• Switch to a silk pillowcase to minimise friction and split ends.
Lifestyle Support:
• Reduce stress with mindfulness or a hobby that brings you joy.
• Get your iron, vitamin D, and B12 levels checked if you’re experiencing excess shedding.
• Consider a Menopause Wellness Session for personalised guidance on hair and hormone balance.
Final Thoughts
Hair loss during perimenopause can be distressing, but there are steps you can take to nourish your hair, support regrowth, and feel confident again. Whether it’s adjusting your diet, trying new hair care techniques, or seeking professional advice, small changes can make a big difference.
If you need extra support, our Menopause Wellness Sessions provide personalised advice on hormone balance, hair health, and overall well-being. Book a session today and start feeling like you again.
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