Has your hair lost volume and do your strands feel more fragile and brittle? Thinning hair is one of the least talked about changes during menopause, but one that many women experience silently. This phenomenon can be frustrating and difficult to accept.  

To help you clear your doubts, here we will explain what it is, what are the reasons behind this process and what measures you can take to strengthen your hair. 

Factors that cause thinning hair 

There are several factors, both internal and external, that play a role in thinning hair. 

Influence of hormonal changes on hair health  

Hormonal changes during menopause cause hair changes. The reduction in oestrogen weakens the follicles, while the increase in testosterone accelerates hair loss, especially in the central area ⁽¹⁾. 

Loss of density and volume reflects follicle aging. Apart from genetics, hormonal changes influence its weakening, leading many women to seek effective solutions ^(1,2). 

Factors contributing to hair loss and thinning hair  

External factors that typically affect scalp health are ⁽³⁾: 

Strategies to strengthen hair during menopause 

Fortunately, there are effective solutions to counteract thinning hair. It is possible to strengthen it and improve its appearance with a few modifications to your hair care routine and eating habits. 

Essential vitamins and nutrients for hair growth 

A balanced diet rich in hair vitamins helps to combat the problem. A, C, D, E and B-complex supplements strengthen follicles and promote growth. 

Zinc and iron are also necessary for healthy dermal tissue and prevention of hair loss. If your diet is deficient in these nutrients, supplements can be an excellent alternative. Be sure to consult a specialist for guidance on proper dosages ^(4,5). 

Recommended hair treatments and natural options 

There are lotions and serums that stimulate blood circulation in the affected area. Such products promote growth and reduce hair loss. Minoxidil is an effective treatment for alopecia, but should be used under medical supervision. 

If you prefer natural options, essential oils of rosemary, peppermint or lavender can strengthen follicles. These solutions, which are rich in nourishing and antioxidant properties, can improve hair health ^(3,5,6). 

Care to minimize thinning hair 

In addition to external treatments, be sure to adopt a care routine that minimizes damage. Avoid excessive use of harsh products that can irritate the scalp or damage the follicle. Opt for gentle shampoos and nourishing conditioners that help maintain moisture. 

Hairstyles for mature women should also be chosen with care. While hair may become thinner with age, you don't need to forgo sleek styles. Looks that don't pull the hair or subject it to excessive stress will help prevent thinning. Also, avoid frequent use of heat tools. If you can't do without them, apply a heat protectant before styling ^(4,5. 

When to consult a specialist 

Although thinning hair is usually common during menopause, there are cases in which the reduction of hair volume is excessive or persistent. Pay attention to abundant hair loss or if it becomes too thin. Similarly, if the process does not improve with home treatments or changes in routine, it may be necessary to seek specialized help. 

A dermatologist or trichologist will be able to assess your situation on an individual basis. Occasionally, hormonal imbalances often require additional medical treatments. A professional can offer other recommendations, identify the causes of dandruff, if any, or any other condition that is affecting your hair health ^(3,5,6). 

In summary, thinning hair during menopause is a natural phenomenon that occurs due to hormonal changes, but there are also multiple factors that can aggravate the problem. With a balanced diet, the use of appropriate treatments and a respectful care routine, it is possible to strengthen your mane. Menopause is an opportunity to reinvent yourself and prioritize your well-being. With the right care, your mane can be a sign of your newfound strength, vitality, empowerment and self-care. 

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