The average woman has roughly 100,000 hairs on her head, 50-100 of which shed naturally every day. However, the hormonal changes that a woman’s body goes through during menopause can lead to hair thinning or loss for up to 75 percent of women. Luckily, your hair should grow back between six months to two years after menopause, but in the meantime here are some easy steps you can take to help reduce menopausal hair loss.

1. Nurture your hair. Since a dry scalp – caused by lack of estrogen production during menopause – is likely to exacerbate hair loss, it’s important to use a moisturizing shampoo and conditioner. Choose products that are specially formulated for dry or damaged hair and will increase your hair’s elasticity, like the intensely moisturizing Alterna Caviar Anti Aging Volume Shampoo and Conditioner Duo.

To further nourish your hair, incorporate a weekly hair mask into your routine, like Phyto Phytodensium Anti-Aging Mask. This mask contains grape seed, black currant and wheat germ oils to protect and moisturize your hair, as well as a botanical protein complex to increase your hair’s strength and elasticity.

• DIY home treatment: Egg and olive oil hair mask

Try this home recipe from HealthRecipes.com for a mask that’ll help restore your hair’s natural oils.

• Combine two eggs with 4 tbsp. of olive oil and mix. Then, spread the mixture through your hair, and seal it on your head with plastic wrap. Rinse thoroughly after 10 minutes.

2. Give your hair a rest. Let hair do its natural thing during menopause, and take a break from hair dyes, hair dryers and straighteners, which can potentially damage more sensitive locks. Try skipping a day between hair washes to allow your hair to build up its natural oils, which will keep your follicles strong. Always allow your hair to dry naturally, and avoid tight hairstyles like buns or braids.
3. Hydrate your body. Staying hydrated during menopause not only keeps your skin and hair healthy; it also improves blood circulation, which keeps follicles nourished, making hair less likely to fall out. Doctors recommend drinking 8-10 glasses of water a day.

Some fruits and vegetables can also hydrate your body while providing hair-healthy nutrition, so reach for water-packed snacks like watermelon, papaya, cucumber or celery.

4. Modify your diet. Maintaining a diet full of vitamins and minerals will keep your skin and hair healthy during menopause. Pack your plate full of protein, omega-3 fatty acids (like flaxseed/linseed oil, canola oil, fish oil, pumpkin seeds, sunflower seeds), iron and vitamins A and C to promote healthy, thick locks.
• Some key hair nutrients

Deficiencies in the essential nutrients listed below can damage your hair in the following ways:

• Zinc: hair loss
• Omega-3 fatty acids: dry scalp and hair
• Biotin: brittle hair
• Protein: brittle hair and loss of color

• Top 10 foods for your hair

According to WebMD, these 10 healthy foods are chock full of vitamins and minerals that support healthy hair growth and a well-nourished scalp:

1. Salmon: Omega-3 fatty acids, protein, vitamin B-12 and iron
2. Dark green vegetables: Vitamins A and C
3. Beans/lentils: Protein, iron, zinc and biotin
4. Nuts: Omega-3 fatty acids, zinc and selenium
5. Poultry: Protein and iron
6. Eggs: Protein, biotin and vitamin B-12
7. Whole grains: Zinc, iron and B vitamins
8. Oysters: Zinc
9. Low-fat dairy products: Calcium and protein
10. Carrots: Vitamin A
5. Add supplements. Even if you’re already following a healthy diet, a daily multi-vitamin or mineral supplement can help replenish key nutrients to your body during menopause, especially those that stimulate hair growth – like biotin, flax oil, primrose oil and zinc. Herbal supplements like green tea extract can also help reduce hair loss.

To revitalize your hair follicles, try Viviscal Hair Nourishment System - Maximum Strength, a supplement that promotes nourished, thick hair. To be safe, always consult with your doctor before adding supplements to your daily routine.

6. Keep stress levels low. To minimize hair loss, it’s crucial to keep your stress levels low during menopause, so introduce activities into your routine like yoga, meditation, deep-breathing techniques or exercise.

Giving yourself regular scalp massages during menopause can not only reduce stress, but also promote blood circulation and hair growth. To help replenish your natural oils, treat yourself to a weekly scalp massage with products that contain essential oils like rosemary, sage or carrot seed oil. If you don’t have time for a full massage, lather up with Phyto Phytonectar Ultra-Nourishing Oil Treatment, a pre-shampoo treatment for uber-dry hair that contains essential oils to moisturize and refresh your locks.

Although hair loss is one of the many side effects of menopause, it doesn’t have to be a constant source of distress. Follow these six tips to reshape your hair care habits, improve your diet, let go of stress and, ultimately, reduce hair loss during menopause.

See also:

The Ultimate Guide to Healthy Hair

Women’s Hair Loss: A Common Problem

A Deeper Understanding of Women's Hair Loss: Causes and Treatments for Thinning Hair