Diet and exercise can help menopausal hair loss

diet and exercise can help menopausal hair loss

Author: Stephanie Moore, AIT

Diet and exercise can help menopausal hair loss and there are steps that can be taken to ensure optimum hair health at any age if you are worried about it thinning. In this article, trichologist, Stephanie Moore, AIT explains how.   

Hair is made out of a sulphur rich protein called keratin; therefore the best thing you can do for your hair is to provide it with the basic building blocks it needs by eating a balanced diet with plenty of protein. Meat, poultry, fish and eggs are excellent protein sources; vegetarians need to pay particular attention to their protein intake and additional protein supplements can help if you feel you are lacking.

We do need some fat in our diets to transport specific vitamins and to keep us warm, with essential fatty acids such as Omega 3’s found in nuts and oily fish an excellent source. Reducing ‘bad’ fats, sugar intake and your body mass index to a healthy level through a good diet and exercise can also help reduce the progression of female pattern hair loss (FPHL); an increase in BMI and insulin resistance can increase testosterone levels that makes FPHL worse.

Exercise has additional benefits as each individual hair follicle has its own blood supply so adequate exercise will increase the blood circulation and adequate flow of nutrients to each hair follicle for optimum growth. Gentle exercise and relaxation can increase serotonin levels to bring you some much needed zen! Life can be stressful… we all know this! Stress can cause internal inflammation and free radicals, lowering the immune system and depleting the nutrients that we eat. Including a good quality Vitamin B complex supplement, alongside a diet rich in anti-oxidants like Vitamin C and green tea can help your hair too.

Green tea has many alleged superfood properties, from reducing cholesterol and blood pressure to inhibiting testosterone. A natural supplement that is commonly used to treat anxiety, depression, premenstrual dysphoric disorder and circulating androgens and in my opinion promotes hair growth, is myo-inositol, which has also been shown in studies to be effective in reducing cholesterol, blood pressure and insulin sensitivity (which are all contributing factors to female pattern hair loss). Evening primrose oil is another supplement that is traditionally taken to rebalance hormones in menopause and may also offer some assistance to the hair. As with a lot of natural supplements, more research is often needed to support their effectiveness and quantities needed for optimum results.

Related articles:

Thinning hair during menopause – give your hair some TLC

Hair loss during menopause – the final straw?

Can hormones cause female pattern hair loss (FPHL) and is it permanent?


Stephanie Moore, AIT is a qualified Trichologist and can be contacted via her website at:

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