La ménopause et ses effets sur les cheveux

Menopause and its effects on hair

Menopause, this essential stage in every woman's life, is often associated with symptoms such as hot flashes, mood swings and sleep problems. However, what many don't know is the impact of this hormonal transition on the health of our hair. If you've noticed changes in the texture, density, or growth of your hair during menopause, you're not alone. Let's find out together how menopause influences the health of our hair and how to remedy it.

Why does menopause affect our hair?

Menopause causes a decrease in estrogen and progesterone, two essential female hormones. These hormonal changes can result in dryness of the scalp, loss of density and reduced hair growth. Additionally, with age, collagen production decreases, which can make hair more fragile.

Types of hair changes in menopause

  • Loss of density: It is not uncommon for women to notice a thinning of their hair during menopause.

  • Dryness: Hair can become drier and more brittle due to the decrease in natural oils.

  • Changing Texture: Straight hair may become wavy or vice versa.

  • Slower growth: The speed of hair growth may slow down.

Nutritional Deficiencies

The quality of our hair often reflects our overall health, and a balanced diet plays a crucial role in maintaining healthy hair. During menopause, the body goes through many changes, and some women may also face nutritional deficiencies that can impact the health of their hair.

1. Common deficiencies during menopause

  • Iron: Iron deficiency can lead to anemia, one of the symptoms of which is hair loss. It is one of the most common deficiencies among postmenopausal women.

  • Vitamin D: It plays an essential role in hair growth. A deficiency can lead to hair loss or slower growth.

  • Zinc: Essential for tissue growth and repair, zinc deficiency can lead to hair loss.

  • Protein: Hair is mainly made up of protein. A deficiency can therefore make hair weak, brittle or lead to hair loss.

2. How to prevent these deficiencies?

  • Eat a balanced diet: Eat iron-rich foods like spinach, lentils, and red meat. For vitamin D, consider fatty fish like salmon, herring or sardines. Pumpkin seeds and nuts are excellent sources of zinc. And don't forget protein, found in meat, eggs, dairy products, legumes, etc.

  • Dietary supplements: If you suspect a deficiency, talk to your doctor. He or she can recommend supplements tailored to your needs.

  • Regular check-ups: Have your vitamin D levels, iron levels and other important indicators checked regularly.

3. The benefits of good nutrition

Aside from the obvious benefit for your hair, a balanced diet and avoiding deficiencies can have a positive impact on your overall well-being during menopause. This can help better manage other symptoms like fatigue, mood swings, and weight gain.

Stress, Emotional Factors and Hair During Menopause

Menopause is often accompanied by a whirlwind of emotions, largely due to hormonal fluctuations. The emotional impact of this transition can be heavy, leading to stress, anxiety and sometimes depression. These emotional factors not only impact our mental well-being, but they can also affect the health of our hair.

1. The impact of stress on hair

When we are stressed, our body produces hormones such as cortisol. In excess, cortisol can disrupt the hair growth cycle, potentially leading to telogen effluvium, a temporary condition where hair falls out prematurely. Additionally, stress can reduce blood circulation to the scalp, depriving hair follicles of the nutrients they need.

2. Manage stress for hair health

  • Relaxation techniques: Practices like yoga, meditation and deep breathing can help reduce stress levels.

  • Physical exercise: Regular activity can be a great way to relieve stress, in addition to stimulating blood circulation and improving the supply of nutrients to the scalp.

  • Sleep: Make sure you get plenty of sleep, as restful sleep is essential for managing stress and supporting overall health.

  • Talk about it: Consider talking to a mental health professional or joining a menopausal women's support group.

3. Emotional transition

The transition to menopause can be experienced as a period of mourning for some women, marking the end of fertility. This can lead to feelings of loss, sadness, or anxiety about the future and aging. For others, it is a time of freedom and rebirth. It is essential to recognize and accept these emotions, and to seek support if necessary.

How to take care of your hair during menopause?

  • Balanced diet: A diet rich in proteins, vitamins and minerals can promote the health of your hair. Consider foods rich in biotin, vitamin E, iron and omega-3.

  • Hydration: Use hydrating shampoos and conditioners. Also consider nourishing hair masks.

  • Reduce heat: Limit the use of hair dryers, straighteners and curlers.

  • Scalp massage: This can stimulate blood circulation and promote hair growth.

  • See a dermatologist: If you are concerned about excessive hair loss, it may be helpful to see a specialist.


Menopause is a time of transition and change, including for your hair. Although this may be a cause for concern, remember that you are not alone in going through this stage. By taking proactive steps, consulting with experts and adopting a suitable hair routine, you can maintain the health and beauty of your hair through menopause and beyond.

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