What the F is happening to my hair?

We chat with Gillian Goddard, an endocrinologist and author of Hot Flash, to understand the hormonal connections — and how to best care for your midlife hair

So we all know the deal by now: Menopause, and the years leading up to it during perimenopause, can wreak havoc on our moods, our bodies, and even our sleep, resulting in mood swings and brain fog, weight gain and skin changes, and feeling perpetually exhausted.  But did you know that these hormone fluctuations can also cause the changes we notice in our hair during midlife? 

Yep.  That’s right.  If you’re noticing hair changes as a middle-aged woman, then you are probably experiencing yet another menopausal symptom, one that can be upsetting to women during an already challenging season of life.  However distressing hair changes may be, we are here to let you know that a) you’re not alone; and b) there are steps you can take to combat the seemingly never-ending bad hair days.

How Does Hair Change in Midlife?

During menopause and the years leading up to it, women may experience the following types of hair changes:

·        Dry, brittle hair

·        Hair loss (known as “alopecia”)

·        A dry, flaky scalp

·        Increased facial hair

The few midlife gray hairs you were expecting may be the least of your hair worries (at least we can color grays!).  Dealing with hair texture changes and hair loss can be more challenging to accept and manage, but you’re definitely not alone. In fact, a 2022 study found that 200 out of 200 women participating had menopausal hair loss.

Likewise, according to The New York Times, “About half of menopausal women notice accelerated hair loss and changes in texture at this life stage” and that “the hormonal changes are believed to contribute to changes in hair growth and texture as well as in scalp texture.”

Why Does Hair Change in Midlife?

The hormonal shifts that occur during menopause and the years leading up to it are to blame for these hair changes, namely the dip in estrogen levels.  Gillian Goddard, a writer and endocrinologist based in New York, is author of  Hot Flash, a weekly newsletter from Emily Oster’s Parent Data website Many of Goddard’s patients are women in midlife who are experiencing these hair changes, including increased shedding and volume loss, changes in texture (typically dryer, more brittle hair), and scalp changes (i.e. a dryer, itchier scalp).  She points out that not only are estrogen levels lower during menopause but that testosterone levels are simultaneously higher – which can lead to those unwanted chin hairs and “peach fuzz” on our faces. 

According to Healthline, hair loss during menopause is the result of a hormonal imbalance.  “Specifically, it’s related to a lowered production of estrogen and progesterone.  These hormones help hair grow faster and stay on the head for longer periods of time.  When the levels of estrogen and progesterone drop, hair grows more slowly and becomes thinner.  A decrease in these hormones also triggers an increase in the production of androgens, or a group of male hormones.  Androgens shrink hair follicles, resulting in hair loss on the head.” 

How Do Women React to Hair Changes?

In addition to hot flashes and night sweats, hair loss can be one of the most distressing menopausal symptoms that Goddard’s patients experience.  Hair loss can “cause a lot of emotional distress”, and all the physical changes during menopause can be “very triggering for women,” stated Goddard.  When we look different, we may feel different and assume that we are being perceived differently as well. 

How to Manage these Changes and Keep Hair Healthy

The good news is that there are ways that we can manage these changes and keep our hair as healthy as possible.  Goddard encourages women to be proactive by asking their doctors to check vitamin levels, and perhaps making an appointment with a dermatologist for scalp issues.  A topical treatment, such as Rogaine, or an oral treatment, such as minoxidil, may be prescribed to combat hair loss.  Goddard also stresses to be nice to your hair by not over washing, over styling, or overprocessing.  Washing your hair less and minimizing the use of chemicals and heat can all help.  “Time is of the essence,” states Dr. Emma Guttman-Yassky, chair of the dermatology department at the Icahn School of Medicine at Mount Sinai whose research focuses on alopecia.  “The first thing you should do when you notice hair loss or changes in scalp texture is to ask a dermatologist for a full examination and blood work to tease out whether the changes are hormonal or if there are other confounding factors.”

And don’t forget to take your vitamins!  If you are curious whether you have deficiencies, be sure to make an appointment with your doctor to have blood work done.  “Diet is essential in mitigating these effects [thinning hair and hair loss] by providing the necessary nutrients for hair growth and health.”  Incorporating protein; omega-3 and omega-6 fatty acids; complex carbohydrates; vitamins C, D, A, and B-complex; minerals like Zinc, iron, and copper; polyphenols; and phytoestrogens can all help.  Although supplements and food choices can both assist in keeping your hair healthy, sometimes a more direct approach is best, such as hormone replacement therapy or another type of medication, based on the severity of symptoms. 

To recap, consider this your arsenal to achieving your best mid-life hair life:

• Minimize over washing: try to wash just a few times a week

• Minimize over styling: limit product use

• Minimize over processing: limit using chemicals on your hair and color your hair minimally

• Avoid direct heat on your hair: try airdrying your hair instead of blow drying.

• Try using natural oils on your hair: Argan oil, Jamaican black castor oil, and even olive oil

• Use quality products to avoid buildup and to keep hair as healthy as possible

• Include plenty of vitamins and proteins in your diet

• Consider taking supplements (especially iron, zinc, and vitamins D and B)

• Stay hydrated, which will improve blood circulation and nourish hair follicles

• Consider having your blood work done to check for deficiencies

• Consider hormone replacement therapy

• Be gentle – with your hair and with yourself! 

And don’t forget about good old genes and giving yourself some grace: often these symptoms are hereditary, so although you can do your best to combat them, you may not ever be able to change them. 

Michelle Hansford is a writer, editor and proud mom of two boys, Caleb and Sam, and her dopey coonhound, Scout. She and her husband live on the South Shore, where they frequent hockey rinks, soccer fields, and baseball fields, depending on the season. In addition to being her boys’ biggest fan, Michelle enjoys exercising, reading and cooking.  Michelle is also an OG Mama Beast and led Mama Beasts South before taking her workouts online. She regularly contributes to Mama Beasts, covering health, fitness and beauty. Watch for her new blog coming soon!