For the last twenty years, I’ve heard countless midlife women say how they used to have such thick hair when they were younger. Women often say it with a sad tone behind it. Being Latina, we take pride in luscious, long hair. I had fullness, but my goal was always length. Tape-in extensions gave me the length I could never accomplish on my own and I love them for that.
About a year ago, I started noticing thinning around my temples when I styled my hair pulled back. Hot flashes magnified the thinning and I started using root cover not just to cover my gray, but honestly to fill in those areas too. I was satisfied with that workaround.
Then, at my hair appointment a couple of weeks ago, it became undeniable. Before getting my new set of tape-in extensions, I could see clearly that my density had decreased significantly over the last two to three years. I have always had thick hair. And now I have noticeably less of it.
Here’s what’s interesting though. As a licensed hairstylist, I’ve heard women describe hormonal hair loss for years. Thinner ponytails. Wider parts. Hair that just isn’t what it used to be. I listened and I sympathized. And now here I am in that same conversation.
I wasn’t alarmed. Fully aware of my personal hair loss journey, I was ready to understand it. If hormonal hair loss has you worried, let’s talk about what’s actually happening and what you can do about it.
How Much Hair Loss is Normal?
You may be in full alarm mode if you are seeing signs of hair loss. I want us to focus on educating ourselves first and foremost. Let’s begin by understanding how much hair loss is actually normal.
According to the American Academy of Dermatology, it is entirely normal to shed anywhere from 50 to 100 strands of hair per day. A healthy scalp goes through a natural shedding process daily. You are not technically losing hair. The shedding phase is a continuous renewal cycle.
In real time, about 85% to 90% of your hair is in the anagen, or growth phase. The remaining 10% to 15% is in the telogen, or resting and shedding phase. This is what we see when we brush or wash our hair. We are clearing out the strands that have naturally reached the end of their resting cycle to make room for new growth.
It is also normal for women to experience increased shedding when wearing their hair pulled back on a frequent basis. Increased shedding is common after surgery, childbirth, high fever illness, or certain medical treatments like chemotherapy.
For women who wear more permanent extensions like weaves or tape-ins, hair is either tightly bound or trapped for anywhere from 6 to 8 weeks. Since daily shedding has nowhere to go, it is normal to release anywhere from 3,000 to 6,000 strands when extensions are taken down or braids are unraveled. That is the average for styles maintained for 6 to 8 weeks, and that number can increase the longer you wait between services. But what happens when you notice that heavy volume of shedding coming straight from the scalp without any protective styles or extensions? That is when we have to talk about hormonal hair loss. For me, this shift became noticeable this year in the thick of perimenopause.
What Perimenopause Is Actually Doing to Your Hair
In midlife, perimenopause spikes hair shedding from 200 to 300 hairs a day due to low estrogen levels. When estrogen is high, it keeps hair in the anagen, or growth, phase. Safe to say that low estrogen shortens the hair’s life span. When estrogen drops, androgens (male hormones) take over, causing follicles to shrink and produce weaker strands of hair.
Low estrogen also affects scalp collagen and the blood flow roots need to receive vital oxygen. Some women will experience textural changes too, like drier, more brittle hair.
Here’s the good news. Hormonal hair loss during the perimenopause phase does not translate to baldness. It manifests as diffuse thinning, most commonly seen as a widening center part, thinner temples, and less ponytail density. All things I experienced this past year.
Here’s How I’m Addressing Hormonal Hair Loss
Talking To My Endocrinologist
Hormonal hair loss at this stage of my life needs proper addressing. Before going on an online shopping spree purchasing supplements for hair growth, I went straight to the doctor most informed about my hormonal health. While discussing supplementation and medication options, the topic of bloodwork came up. A full panel would allow us to see my levels of iron (typically a hidden culprit), thyroid, and testosterone, all of which impact hair health.
Support My Nutrition
Healthy hair thrives on protein. When protein is low, the body prioritizes vital muscle function over hair growth. Optimizing protein intake in midlife is essential across the board, anywhere from 1.0 to 1.2 grams per kilogram of body weight daily (higher if you’re highly active). You can learn more about protein needs from Stanford Lifestyle Medicine. I will continue to prioritize my protein intake for my overall well-being.
I’m also adding Saw Palmetto and Pumpkin Seed Oil to my supplement regimen. Both botanicals are known to act as DHT blockers – remember those androgens that shorten hair’s lifespan? These help block them. Yes please.
Proper Hair Care
One of the best things I can do for my hair is help strengthen and nourish it. Kerastase Genesis Strengthening Fondant Renforcateur Shampoo and Conditioner are now part of my hair care routine. These products provide intense nourishment and hydration, gently cleanse the scalp, reduce hair fall, and work well for weak or damaged hair. The product will not necessarily solve thinning hair. It assists in keeping the hair I do have as healthy and strong as possible.
To temporarily improve the look of thinning temples, I love using Loreal Paris Magic Root Cover Up in Medium Brown. When you spray it in designated areas (widening parts, thinning temples, crown), it helps create the illusion of fuller hair. A great bonus, it covers up grays too. A little bit of product goes a long way.
As I mentioned earlier, I do wear tape-in extensions. Truthfully, I’m grateful to still wear them in this season of my life. This summer I shortened my length a bit, and I’m also committing to more timely maintenance between extension services.
What I’m Considering Next
After checking in with my endocrinologist and discussing the results of my bloodwork, I will have a conversation about utilizing Minoxidil, also known as “Rogaine for Women.” Minoxidil is the active ingredient in Rogaine, a widely known hair loss solution since the late 80s. The medication can be applied topically in foam or liquid form and must be used every day. For those who do not prefer the topical option, oral medication is available to take daily. Many women have had success with continued use. However, consistency is key. Skipping applications or a daily dose can reverse any progress. I want to make the right choice in a way that is sustainable and good for my body.
This Is Not the End of Your Hair Story
With the ongoing changes we go through in midlife, what feels sudden is often a hormonal shift that has been happening over time. Proper education, helpful tools, mindful nutrition, and the right support from your doctor can help you stay grounded. Perhaps you are experiencing hair loss in real time. Your hair story is not over. Do not be alarmed. Seek medical advice from your healthcare practitioner. May I also say, even though your hair is not the same, you can still give it the attention it deserves. You can still look and feel beautiful.
This is one part of my journey, not the whole story. I’ll be back soon with an update on bloodwork and where I land with minoxidil. If you’re navigating hormonal hair loss too, I’d love to hear what’s worked for you in the comments.
Are you feeling like your attention or focus have been slipping? You may want to check out Forgetful, Foggy, and Frustrated? What Perimenopause Is Doing to Your Brain.
Disclaimer: I am not a medical professional. The information in this post is based on my personal experience and research, and is shared for educational purposes only. Please consult your doctor or a licensed healthcare provider before making any changes to your health, supplement, or medication routine.
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