Davina McCall’s menopause tips for fabulous hair

Hair can feel drier, finer, or less full during perimenopause and menopause, and some women notice increased shedding. In this extract from Menopausing, Davina McCall and hairdresser Michael Douglas share their practical tips for caring for thinning menopause hair.

Michael’s midlife hair masterclass

Why can hair change during perimenopause and menopause?

As we get older, our cell production slows down and our cells are reproduced from their previous version. I read a brilliant analogy in a scientific paper that explains this: it’s a bit like when you make a photocopy. The first time you photocopy an image it’s crisp and clear, but when you photocopy a photocopy again and again it’s not the same. And that’s essentially how our cells age.

In addition, the quality and amount of hair you have deteriorates as the follicle (which anchors each hair into the skin) starts to get older. It stops producing colour, so you can get more greys and the hair itself becomes thinner.

Hormones

Hormones play an enormous role in the health of our hair throughout our lives. To break it down into really simple terms, our hair goes through a long growing phase and a shedding phase. In the shedding phase, you might run your fingers through your hair and a few strands come loose, or you maybe notice hair collecting in the bottom of the shower.

But the fall in oestrogen during perimenopause and menopause can throw this all off balance. That drop in oestrogen slows down that growing phase and ramps up the shedding phase so you get more hair loss and less growth.

With oestrogen in retreat, it means androgens that are usually suppressed become more prominent, and these changing hormone levels may affect genetically susceptible hair follicles. Your hair will grow, but it will be much finer.

Your genes 

Female pattern baldness, where the crown area is usually affected, is a hereditary condition in which the growing phase is shorter. It can happen at any age, but is most common after menopause. These hormone changes also affect the length of the growing phase.

Diet

The slowing down of the growing phase is largely related to hormones, but it’s also connected to health and diet. Your hair is pretty low down the priority list when it comes to getting all the vitamins and nutrients from your diet. Your muscles, bones, teeth, eyes and skin get first dibs, so if you aren’t eating a balanced diet, then your hair won’t get what it needs.

What helps thinning hair during menopause?

If you’re in menopause, going through a shedding phase and your diet isn’t great, your hair is going to be suffering. Here are some options on how to get your hair back to its best.

See a doctor about your hormones

Putting the oestrogen back will help to re-establish the growing and shedding phase. You need to stick with it, though, as you won’t see a massive improvement in your hair overnight. Hair grows on average a centimetre each month, so you need to be patient and give it at least 4–6 months before you see the real effects of HRT.

Don’t ever underestimate the power of a healthy diet

We are so bloody busy fitting everything in that we often forget to re-fuel and eat properly. Our hair type is genetic, so you can’t make fine hair grow back thicker, or curly hair grow straight. But protein is a wonderful way to make your hair grow better. The amount required varies according to body size, age, health, and activity. Vitamin D and Iron can also help the growing phase. However, supplements should generally be considered when a deficiency or insufficient intake has been identified.

Give your hair some quick oomph

A couple of clip-in hair extensions can really help create the appearance of thicker, fuller hair. Root touch-up sprays are good to put on any patchy areas as a tiny bit of powdered colour.

Look after your scalp

The scalp is super-important – it’s the fertile seed bed to grow a good head of hair. If you are suffering from hair loss you could try using a scalp exfoliation treatment, which cleans the scalp and helps to prepare the follicles to grow hair. Be sure to go to a specialist for this.

If you have female pattern hair loss, then at-home treatments with the ingredient minoxidil may slow female pattern hair loss and partially restore growth for some women. Benefits usually take at least six months to assess and only last while treatment continues. However, it won’t make thin hair thicker, because that’s down to your genes.

Give your hair some TLC

If you blow-dry, curl or straighten your hair regularly, use products such as hair protection cream or blow-dry spray on wet hair before you get to work.

Less is more when it comes to straightening; people use irons way too much, dragging them through the same section three or four times. It’s better to do it once, slowly, with some product on to protect the hair.

While you’re at it, have a look at the brushes you are using. Brushes have a shelf life, so if they are looking a bit tired and broken, replace them.

Don’t let your age define your ‘do’

I really don’t buy into the idea that your hair needs to look a certain way once you reach a certain age. You are never too old for the style you want. What you want is the best possible version of you.

A medical note on menopause hair loss

Hair thinning in midlife isn’t always caused by menopause. Genetics, ageing, stress, illness, rapid weight loss, iron deficiency, thyroid conditions, medicines, and scalp disorders can all play a part.

HRT isn’t recommended specifically as a hair-loss treatment, and evidence that it reliably prevents shedding or regrows hair is limited. Topical minoxidil may help some women with female pattern hair loss, but it can take at least six months to assess the effect and must usually be continued to maintain any benefit. Speak to a GP, pharmacist, or dermatologist before starting treatment.

See a healthcare professional if your hair loss is sudden or patchy, your scalp is painful, itchy, red, or scaly, or you develop facial hair, acne, or unusual menstrual changes.

For more information, read our medically reviewed guide to menopause hair loss, its causes, and the treatments that may help.

Extracted from Menopausing by Davina McCall, published by HQ.

Photo: Mark Hayman

For more information about midlife hair changes and what do to about it head here