Reverse Thinning Hair After Menopause: Effective Solutions and Prevention

Last updated 07.10.2023 | by Sabrina Johnson | 5 Minutes Read

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Menopause comes with numerous changes for women, both external and internal. Along with hot flashes, night sweats, mood swings, and insomnia, women also face hair thinning during this transition period.

Hair thinning occurs during menopause due to a hormonal imbalance, specifically because of the reduced production of progesterone and estrogen. Since these hormones help with hair growth, their lowered presence leads to more hair fall among women.

While there’s a decrease in these hormones as a woman ages, however there is an increase in the production of a group of male sex hormones known as androgens which can cause the growth of facial hair for women. This is why certain menopausal women experience the growth of lighter, fine hair on their faces as they age.

In this article, we will be discussing how to reverse thinning hair after menopause and the steps you can take to control hair loss during and after the transition.

What Are the Symptoms of Menopausal Hair Loss

Hair loss begins sometime during perimenopause, and the initial signs of hair loss during this period could include:

  • Hair breakage occurs more often.
  • Finding strands of hair on one’s clothes, pillows, or around the house.
  • Hair getting collected in the shower drain.
  • Hair getting stuck between the bristles of a hairbrush.

The symptoms of hair loss during menopause could begin gradually, and women may notice the following:

  • Their ponytails look thinner.
  • Their hair partition becoming wider.
  • The hair appearing lackluster and not as shiny as it once did.

A receding hairline or thin patches of hair on the scalp become more visible after these initial symptoms have set in. In addition to experiencing hair loss on the head, women could also experience less hair growth on their other body parts, such as their armpits, arms, and legs.

Many women witness their eyelashes and eyebrows getting thinner during menopause. The growth of pubic hair also reduces during this time of transition.

How to Reverse Thinning Hair After Menopause

How to Reverse Thinning Hair After Menopause

There are certain steps that women can take to deal with hair thinning after menopause. Some of those methods are as follows:

Maintain a Healthy Diet

Hormonal imbalance is often linked to the diet we follow. Women who experience hair loss during and after menopause need to consume a well-balanced diet. Here are the elements that need to be a part of your meals and daily life:

  • Fats: Nuts, fatty fish, plant oils, and soybean.
  • Protein: Beans, dairy products, lean meats, and nuts.
  • Minerals: Cheese, leafy greens, berries, yogurt, and starchy veggies.
  • Vitamins: Chicken, salmon, tomatoes, citrus fruits, red peppers, egg yolk, carrots, and red meat.

Reduce Stress Levels

Numerous reasons lead to elevated stress levels in menopausal women. In addition, many women go through anxiety and depression during this time. There is the added stress of aging and physical changes.

By controlling one’s stress levels, one can also control hair fall to a certain extent. Identify the triggers and attempt to bring them under control. Women can also try relaxation techniques for this purpose, such as yoga, meditation, and massages.

Stay Hydrated

Keeping yourself hydrated is necessary throughout your life, but even more so as you go through menopause. Ensure your solid water intake daily and stay away from sugary and carbonated beverages.

Focus on More Movement

Exercising is necessary for improving blood circulation and keeping your muscles toned. However, those aren’t the only reasons for menopausal women to exercise, as indulging in more movement also helps in dealing with other symptoms of menopause, such as mood swings, bloating, insomnia, and stress.

Talk to Your Doctor

If hair loss is becoming a major issue for you during and post-menopause, then discussing it with your doctor is vital. Chances are that some of the medicines you consume could be contributing to your hair loss.

Your doctor can help in switching up your medicines and perhaps aid you by discussing other methods of control and prevention, such as laser treatment, micro-needling, and hair transplant.


1. Does menopause cause hair thinning?

Yes, menopause does cause hair thinning.

2. Why does hair thinning occur during menopause?

One of the main reasons for hair thinning to occur during menopause is due to the reduced production of estrogen and progesterone.

3. What are the symptoms of hair thinning during menopause?

The symptoms of hair thinning during menopause include hair breakage occurring too often, the visibility of more hair in the shower drain, and finding strands of hair on the pillow or around the house.

4. Is stress related to hair loss during menopause?

Yes, stress is one of the factors related to hair loss during menopause.

5. Can having a balanced diet help with hair thinning during menopause?

Yes, having a balanced diet does help with hair thinning during menopause.


Experiencing hair loss during menopause is common in most women, with the primary reason being the fluctuations in hormonal levels. The hair thinning that begins during perimenopause continues into menopause and afterward as well.

Therefore, in order to deal with hair loss during this crucial period of transition, there are several steps that women can take to prevent and control hair thinning.

Loss of hair can often also occur due to other serious reasons, such as anemia, thyroid, or stress, which is why it’s imperative to visit a healthcare provider to determine the cause and get the required treatment.



  • Sabrina Johnson

    Meet Sabrina Johnson, a compassionate author and a seasoned expert in Obstetrics and Gynecology. She is a driving force behind Simply Menopause, where her extensive medical knowledge and empathetic nature come together to empower women in their menopausal journey. Sabrina offers culturally sensitive guidance and support through her approachable writing, making her a trusted friend on the path to menopause wellness.