Perimenopause and Hair Health: Your Guide to Maintaining Growth and Strength
Q: I’ve noticed my hair thinning and becoming more brittle as I approach menopause. Is this normal?
A: Yes, hair thinning, dryness, and slower growth are common during perimenopause, the transitional stage before menopause. Hormonal changes, particularly the decline in estrogen and progesterone, impact hair health, making strands weaker, more prone to shedding, and slower to grow. However, with the right hair care routine, you can maintain thickness, prevent excessive shedding, and promote healthy hair growth.
Understanding How Perimenopause Affects Hair Growth
Q: What exactly happens to my hair during perimenopause?
A: Perimenopause is marked by fluctuations in hormone levels, particularly a drop in estrogen and progesterone, which play a major role in hair growth and retention. As these hormones decline:
✔ Hair follicles shrink, leading to thinner strands
✔ Hair growth slows down significantly
✔ Shedding increases, resulting in reduced volume
✔ Scalp becomes drier due to decreased oil production
✔ Frizz and brittleness become more noticeable
At the same time, testosterone levels may remain stable or increase slightly, causing some women to notice thinner hair on their scalp and increased facial hair growth.
Can Hair Still Grow During Perimenopause?
Q: Is hair loss permanent, or can I regrow my hair?
A: The good news is that hair growth is still possible during perimenopause, but it requires adjusting your hair care routine to focus on nourishment, hydration, and scalp health. While hormonal changes can’t be reversed, the right diet, lifestyle, and professional treatments can support stronger, fuller hair.
Best Strategies for Hair Health and Growth During Perimenopause
1. Strengthen Hair from Within with Proper Nutrition
Q: What should I eat to support hair growth during perimenopause?
A: Hair thrives on key nutrients that promote strength, hydration, and regrowth. Focus on:
✔ Protein-Rich Foods – Eggs, fish, lean meats, and plant-based proteins strengthen hair strands.
✔ Iron & Zinc – Found in spinach, lentils, and shellfish, these minerals support hair follicle function.
✔ Omega-3 Fatty Acids – Salmon, flaxseeds, and walnuts help maintain scalp hydration.
✔ Biotin & B Vitamins – Avocados, nuts, and eggs support keratin production.
Tip: If you're struggling with shedding, consider iron and vitamin D supplements, as deficiencies are common in perimenopausal women.
2. Hydrate and Protect Hair from Dryness
Q: My hair feels drier than ever. How can I restore moisture?
A: Declining estrogen levels reduce natural oil production, leading to drier, more fragile hair. Combat this by:
✔ Using sulfate-free, hydrating shampoos to avoid stripping moisture.
✔ Deep conditioning weekly with treatments that contain hyaluronic acid, honey, or aloe vera.
✔ Sealing moisture with lightweight oils like argan, jojoba, or castor oil.
Tip: Avoid over-washing, as shampooing too often can strip away the little natural oil your scalp produces.
3. Reduce Shedding with Scalp Massages and Hair Growth Treatments
Q: My hair seems to be shedding more. What can I do to prevent this?
A: Scalp health is crucial for preventing shedding and encouraging new growth.
✔ Massage your scalp 3-5 minutes daily to stimulate blood flow and encourage growth.
✔ Use scalp treatments with peppermint oil, rosemary oil, and caffeine, which improve circulation.
✔ Consider low-level laser therapy (LLLT) or microneedling treatments to rejuvenate follicles.
Tip: If shedding becomes excessive, consult a specialist to check for underlying issues like thyroid imbalances or androgenetic alopecia.
4. Adjust Styling Techniques to Prevent Breakage
Q: My hair is more fragile now. Should I change how I style it?
A: Yes, because hair becomes more brittle during perimenopause, gentle styling is essential.
✔ Limit heat styling – If using heat tools, always apply a heat protectant and keep the temperature below 350°F.
✔ Opt for protective styles – Low-tension styles like loose braids, silk wraps, and wigs prevent breakage.
✔ Trim hair every 8-10 weeks – Removing split ends prevents progressive breakage.
Tip: Switch to a silk pillowcase and satin scrunchies to prevent friction and minimize breakage.
5. Consider Professional Treatments for Hair Strength and Volume
Q: What salon treatments can help keep my hair healthy during perimenopause?
A: At The Press Room Salon, we offer specialized treatments to support hair health and regrowth during perimenopause.
✔ Hydration & Protein Treatments – Strengthens weak strands and restores moisture balance.
✔ Scalp Detox & Exfoliation – Removes buildup and promotes a healthy environment for growth.
✔ Microlink or Tape-In Extensions – For women experiencing thinning, extensions can add natural-looking volume without causing damage.
✔ Low-Tension Sew-Ins – Protective styling options that allow natural hair to thrive while maintaining fullness.
Tip: Regular professional trims and deep conditioning can make a huge difference in the look and feel of your hair.
Can Hair Health Be Restored After Perimenopause?
Q: Is it too late to reverse hair thinning once menopause starts?
A: While hormonal shifts are permanent, hair can still be nourished, strengthened, and regrown with the right regimen. Many women find success in:
✔ Medical treatments like PRP (platelet-rich plasma) therapy to encourage regrowth.
✔ Hormone replacement therapy (HRT) or natural supplements to support hair health.
✔ Regular salon treatments and a well-balanced hair routine to maintain density and shine.
Final Thoughts: Taking Control of Hair Health During Perimenopause
While hormonal changes can impact hair thickness, texture, and growth, the right approach can minimize shedding, restore moisture, and maintain strong, healthy strands.
At The Press Room Salon, we understand how perimenopause affects hair, and we provide personalized treatments and expert guidance to help you navigate this transition with confidence.
If you’re experiencing thinning, dryness, or slow hair growth, let us create a customized hair care plan designed specifically for your needs.
Book a consultation today and start your journey to healthier, fuller hair.