Why Hair Changes During Menopause

Your Hair Knew Before You Did: Why Hair Changes During Menopause

By Deborah Maguire, Registered Trichologist

Your ponytail feels thinner in your hand. There's more hair in the shower drain than there used to be. Your parting looks wider when you catch your reflection in the mirror.

And somewhere deep down, you're wondering: "Is this just me?"

Let me tell you something important:

your hair often signals menopause before any other symptom appears.

As a registered trichologist who works with women every single day, I see this pattern constantly. And no, you're not imagining it. You're not being overly sensitive. You're being observant.

The Emotional Reality Nobody Talks About

Before we dive into the science, I want to acknowledge something that often gets dismissed: the emotional impact of watching your hair change without your permission.

Hair isn't superficial.

It's deeply personal.

How we wear our hair is part of how we express ourselves to the world our personality, our confidence, our identity.

When it changes dramatically, it can genuinely feel like losing a piece of who we are.

Your feelings about these changes are completely valid. This isn't about vanity. This is about feeling like yourself.

But here's the empowering part: understanding what's happening gives you back control. Knowledge is power, and with that power comes a clear roadmap to support your hair through this transition.

What's Really Happening: Oestrogen and Your Hair

To understand what's happening to your hair during menopause, you need to understand oestrogen's role.

Think of oestrogen as your hair's personal bodyguard.

Oestrogen:

• Extends the growth phase of your hair cycle (keeping each strand growing for longer)

• Keeps follicles plump, healthy, and productive

• Protects against more aggressive androgens

When oestrogen drops during menopause, it's like removing that bodyguard.

DHT (dihydrotestosterone) testosterone's more aggressive cousin moves in uninvited like an unwelcome houseguest.

DHT shrinks hair follicles and shortens the growth phase. The result?

Hair that's thinner, shorter, and grows more slowly than it used to.

It's not that your hair has "given up" it's that it's working with different hormonal conditions now.

The Three Phases of Menopause

(And What Each Means for Your Hair)

Menopause isn't just one moment it's a journey with three distinct phases.

Understanding which phase you're in helps you know what to expect and how to respond.

Perimenopause (Typically 40s-50s): The Hormonal Rollercoaster

This is when hormones start to fluctuate dramatically.

Oestrogen and progesterone don't just slowly decline they swing wildly up and down like a rollercoaster.

What this means for your hair:

• Some days feel completely normal

• Other days bring major shedding episodes

• You might notice more hair in your brush one week, then it seems fine the next

• This unpredictable pattern is your hair responding to those hormonal surges and dips

This fluctuation triggers what we call telogen effluvium temporary, diffuse shedding that can feel alarming but is actually your follicles reacting to the hormonal chaos.

Menopause (Around Age 51): The Moment

Menopause itself isn't a long phase it's a specific moment in time.

You've officially reached menopause when you've gone 12 consecutive months without a period.

At this point, oestrogen levels stay consistently lower rather than swinging up and down.

What this means for your hair:

• You may notice thinning at the crown

• Your parting line might look sparser

• Overall volume and density may decrease

• Hair texture can change (becoming finer or dryer)

This is when many women start to see a combination of general shedding and female pattern hair loss (thinning at the crown and parting while the hairline stays intact).

Post-Menopause (Late 50s Onwards): The New Normal

By your late 50s and beyond, hormone levels have settled at their new, lower baseline. Your body has found its new rhythm.

What this means for your hair:

• Gradual thinning becomes more noticeable over time

• Hair may grow more slowly than it used to

• Individual strands may be finer in diameter

• The changes are more consistent and predictable

This is your hair's "new normal." Understanding this helps you set realistic expectations and find the right long-term support strategies.

The Three Types of Menopause Hair Loss

Not all hair loss looks the same. Understanding which type you're experiencing helps you choose the most effective approach.

1. Female Pattern Hair Loss (Androgenic Alopecia)

This is the classic pattern: thinning at the crown and along the parting line, while the hairline at the front typically stays intact.

The statistics:

• 30-40% of women experience this by age 50

• By age 70, this increases to 50%

• That means 1 in 3 women will experience this

You are far from alone.

2. Telogen Effluvium (TE)

This is sudden, diffuse shedding where a larger number of hairs shift prematurely into the resting and shedding phase.

You might notice:

• More hair in your brush than usual

• Clumps in the shower drain

• Your ponytail feeling noticeably thinner

• Hair coming away when you run your fingers through it

Common triggers:

• Hormonal fluctuations of perimenopause

• Starting or stopping hormonal contraception

• Stress and elevated cortisol

• Poor sleep

• Significant life changes

While telogen effluvium is typically temporary, it can recur often during perimenopause when hormones are constantly fluctuating. Around 10-15% of women experience chronic TE lasting longer than six months.

3. Frontal Fibrosing Alopecia (Less Common)

This affects 1-5% of women and causes gradual recession of the front hairline and temples, sometimes with eyebrow thinning.

It's caused by a combination of hormonal change, immune imbalance, and inflammation. The immune system mistakenly targets certain follicles.

If you notice a receding hairline or shiny skin at the front of your scalp, seek trichological advice promptly.

Early intervention makes a significant difference with this condition.

Why Your Hairdresser Notices Before You Do

Here's something fascinating: hair loss happens gradually, then suddenly.

You could be losing 100-150 hairs daily (above the normal 50-100 range) before you consciously notice your ponytail feels different.

This is because the changes start subtly:

• Slightly slower growth rate

• Each strand a bit finer in diameter

• A little more shedding (but not dramatically so)

Your hairdresser sees your hair from angles you don't particularly the crown and back of your head. They're trained to assess density, texture changes, and growth patterns. So they often pick up on early changes before you're fully aware of them.

Understanding this timeline helps you act early, before the changes become more pronounced.

The Timeline That Changes Everything

Here's the insight that fundamentally changes how you approach hair changes during menopause:

The hair you see on your head today was programmed 3-6 months ago.

Let me explain what this means practically.

Hair grows in three-phase cycles:

• Growth Phase (Anagen): Active growth lasting 2-7 years

• Transition Phase (Catagen): Short phase where follicle detaches from blood supply

• Resting Phase (Telogen): Hair rests 2-4 months before shedding

When you experience a stressor hormonal changes, nutritional deficiency, illness, emotional stress your hair doesn't respond immediately. It takes 2-4 months for that stress to push hairs into the shedding phase.

Conversely, when you start making positive changes, you won't see results overnight.

Improving your nutrition, taking targeted supplements, managing stress, caring for your scalp all of these interventions take time to show up in your hair.

This is why patience is essential.

It's also why starting interventions NOW matters for your hair six months from now.

Think of it like planting seeds you won't see blooms tomorrow, but with consistent care, they will come.

What you do today shows up in your hair next spring.

What You Can Do Right Now

Understanding what's happening is the first step. Taking action is the second. Here are three foundational strategies you can implement immediately:

1. Feed Your Follicles

Every strand of hair has its own bulb its own micro-organ reaching into your bloodstream for nutrients.

During menopause, your hair and skin are last in line to be fed.

Your body prioritises vital organs first.

Unless you're eating an abundance of essential nutrients, your hair gets the leftovers.

Start with:

• Protein at every meal (palm-sized portion, 25-30g)

• Iron paired with vitamin C (lemon on spinach, peppers in salads)

• Omega-3 fatty acids (fatty fish, walnuts, flaxseed)

Nutrition is one of the most powerful tools you have to support your hair during menopause.

2. Massage Your Scalp Weekly

Just 5 minutes of scalp massage with your fingertips increases blood flow by up to 300%.

More blood flow means:

• More oxygen reaching your follicles

• More nutrients delivered to the hair bulb

• Better waste removal

• Lower stress (massage reduces cortisol)

When to do it:

• While shampooing

• Before bed with rosemary oil (diluted in carrier oil)

• During your weekly scalp care ritual

Consistency matters more than duration. Even 2-3 minutes several times a week makes a difference.

3. Protect Your Sleep

Poor sleep disrupts hormone balance, increases cortisol, and shortens the hair growth phase.

Try the 10-3-2-1 Rule:

• 10 hours before bed: No caffeine

• 3 hours before bed: No food or alcohol

• 2 hours before bed: No work

• 1 hour before bed: No screens

Why this works: Melatonin isn't just for sleep it's also a hair growth regulator. Blue light from screens delays melatonin production.

When you protect your sleep, you directly support your hair's ability to repair and grow.

From Worry to Empowerment

Here's what I want you to take away:

You're not imagining these changes. Your hair is responding to real, significant hormonal shifts.

You're not being vain. Your feelings are valid. Hair is tied to identity and confidence.

You're not alone. Millions of women are experiencing exactly what you're going through.

And most importantly: You're not powerless.

You now understand:

• What's causing these changes (declining oestrogen, DHT sensitivity)

• The three phases of menopause and how each affects hair

• Why your hair responds slowly (the 3-6 month timeline)

• Three practical strategies to start today

This isn't about turning back time. Your hair at 50, 60, or 70 won't look exactly like it did at 25—and that's okay.

The goal is strong, healthy hair that makes YOU feel confident and like yourself. That's entirely achievable.

What's Coming Next

In my next article, I'll dive deep into the food-hair connection the specific nutrients your hair is begging for during menopause and exactly how to get them.

We'll cover:

• The 4 non-negotiable nutrients

• The blood sugar connection that affects hair growth

• Simple meal templates you can use immediately

• Why most women are deficient (and how to fix it)

Until then, remember: What you do now shows up in your hair in 3-6 months.

Start small. Stay consistent. Trust the process.

You've got this

About Deborah Maguire

Deborah Maguire is a registered trichologist specialising in hormonal hair loss in women. As the founder of Seed and Soul, she helps women understand and support their hair through menopause with evidence-based guidance rooted in science and delivered with empathy.

Want more support? Follow Seed and Soul for practical, science-backed advice on menopause hair health, nutrition, and wellbeing.

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