How to stop hair fall during perimenopause

Have you noticed more hair in your brush, shower, or on your pillow lately? If you are going through perimenopause, you may also notice that your hair feels thinner or that your part looks wider.

Hair changes during perimenopause can be frustrating. But you are not alone. Hormone changes during this stage of life can affect the hair growth cycle and may lead to more shedding or thinning.

The good news is that there are steps you can take to protect your hair and find out what may be causing the change.

Why Does Hair Fall During Perimenopause?

Perimenopause is the time when your body starts moving toward menopause. Hormone levels can change during this time, and these changes may affect your hair.

Estrogen and progesterone levels may fall, while the effects of other hormones can become more noticeable. This can cause some women to notice changes in hair thickness and growth.

Other things can also play a role, including:

• Stress

• Poor sleep

• Changes in diet

• Low iron levels

• Thyroid problems

• Certain medications

• Family history of hair loss

• Excessive heat or chemical treatments

Because there can be more than one cause, it is important to look at the whole picture.

How to Stop Hair Fall During Perimenopause

You may not be able to stop every strand of hair from falling. Hair naturally sheds as part of its growth cycle. However, you can take steps to support healthier hair and reduce avoidable damage.

1. Eat for Healthy Hair

Your hair needs nutrients to grow. Try to eat a balanced diet with enough protein, fruits, vegetables, whole grains, and healthy fats.

Good sources of protein include:

• Eggs

• Fish

• Chicken

• Beans

• Lentils

• Greek yogurt

• Nuts and seeds

Iron and other nutrients also matter. If you think you may have a deficiency, talk with your doctor before taking supplements. Taking too much of certain vitamins or minerals can actually cause problems.

2. Be Gentle With Your Hair

Hair that is already thinning can be easier to damage. Simple changes to your hair routine can help protect it.

Try to:

• Use a gentle shampoo and conditioner.

• Avoid very tight ponytails and braids.

• Limit frequent use of hot styling tools.

• Avoid pulling or brushing your hair roughly.

• Be careful with chemical treatments.

• Use a wide-tooth comb when your hair is wet.

These steps will not treat the root cause of hormonal hair loss, but they can help prevent additional breakage.

3. Manage Stress

Perimenopause can bring many changes at once. Hormone changes, poor sleep, work, family responsibilities, and daily stress can all take a toll.

High stress can also trigger a type of temporary hair shedding called telogen effluvium.

Making time for healthy stress management may help your overall well-being.

You can try:

• Walking

• Gentle exercise

• Yoga

• Meditation

• Deep breathing

• Getting enough sleep

• Spending time with friends and family

You do not need to make huge changes. Even small daily habits can help.

4. Check for Other Causes of Hair Loss

It is easy to assume that all hair loss during perimenopause is caused by hormones. But that is not always the case.

A doctor or qualified hair and scalp professional can help look for other possible causes.

You may want to ask about testing if you have other symptoms or if your hair loss is significant. Depending on your situation, your healthcare provider may check things such as iron levels or thyroid function.

Finding the cause is an important first step.

5. Learn About Hair Loss Treatments

There are treatments that may help some women with thinning hair. One commonly used option is topical minoxidil.

Minoxidil may help slow hair loss and encourage hair growth in some people. It does not work for every type of hair loss, and results usually require continued use.

A healthcare professional can help you decide if it is appropriate for you.

Other treatments may be available depending on the cause and pattern of your hair loss. This is why getting a proper evaluation is so important.

When Should You Get Help?

Hair shedding can be normal, but sudden or severe hair loss should not be ignored.

Consider getting a professional evaluation if you notice:

• Sudden or rapid hair loss

• Bald spots

• A quickly widening part

• Significant thinning at the crown

• Scalp itching, pain, redness, or scaling

• Hair loss that continues for several months

• Other new or unusual symptoms

Early evaluation may help identify the cause and give you more treatment options.

Take Care of Your Hair During Perimenopause

Hair changes can be one more thing to deal with during an already busy stage of life. But thinning hair does not mean you have to simply accept it without looking for answers.

Start by taking care of your scalp, eating a balanced diet, protecting your hair from damage, and managing stress. Most importantly, find out what is causing your hair loss before choosing a treatment.

If you are experiencing hair fall during perimenopause, you deserve answers that are based on your individual hair and scalp needs.

At New Look Institute, we are experts on hair and scalp health, with a strong focus on understanding the causes of hair thinning and hair loss. We believe that every person deserves a personalized approach to their hair concerns. If you are noticing hair fall during perimenopause in San Jose or the surrounding Bay Area, contact New Look Institute to schedule a complimentary consultation and learn more about your options.