Category: Menopause

Menopause brings a host of hormonal changes, and one of the most noticeable can be how it affects your hair. Thinning, dryness, and changes in texture are common, but you don’t have to accept these changes without a fight.

Here are 10 tips to help you maintain strong, healthy hair during and after menopause.

1. Eat a Nutrient-Rich Diet

A well-balanced diet rich in vitamins and minerals is crucial for hair health. Focus on foods high in omega-3 fatty acids, iron, zinc, and biotin, like salmon, leafy greens, nuts, and eggs.

These nutrients support hair follicles and promote growth, giving your hair more resilience. Check out our list of the best healthy fats!

2. Stay Hydrated

Hormonal shifts during menopause can cause dryness, not just in your skin but also in your hair. Drinking plenty of water keeps your scalp and hair hydrated from within.

Staying hydrated helps your hair maintain elasticity and prevents breakage. Here are the best tips for drinking more water every day!

3. Use a Gentle, Sulfate-Free Shampoo

Shampoos with harsh sulfates can strip your hair of its natural oils, leaving it dry and brittle. Opt for sulfate-free formulas that gently cleanse while preserving moisture.

Look for shampoos that contain natural oils or hydrating ingredients like aloe vera.

4. Incorporate Scalp Massages

Regular scalp massages increase blood circulation, which can stimulate hair follicles and encourage growth. Use your fingertips to gently massage your scalp for a few minutes each day or when shampooing.

You can also apply a nourishing oil, like coconut or argan oil, to boost hydration.

5. Minimize Heat Styling

Heat styling tools like blow dryers, curling irons, and straighteners can weaken your hair, making it more prone to breakage. Try to air-dry your hair whenever possible or use heat-protectant sprays if you must style with heat.

Embrace your hair’s natural texture to give it a break from damage.

6. Use Deep Conditioning Treatments

Hormonal changes can leave your hair feeling drier and less manageable. Incorporate a deep conditioning treatment or hair mask once a week to restore moisture and improve elasticity.

Look for masks with ingredients like keratin, argan oil, or shea butter to strengthen and nourish your hair.

7. Avoid Tight Hairstyles

Wearing your hair in tight ponytails, braids, or buns can put stress on the hair follicles, leading to breakage and even hair loss. Choose looser styles that are gentler on your scalp and hair.

Switching up your hairstyles frequently can also help prevent stress-related hair damage.

8. Get Regular Trims

Trimming your hair every 6-8 weeks can help prevent split ends and keep your hair looking healthy. As hair becomes more fragile during menopause, regular trims remove damaged ends and give your hair a fresher, fuller appearance.

Talk to your stylist about cuts that add volume if thinning is a concern.

9. Consider Topical Treatments

Minoxidil and other topical treatments can be effective for managing menopause-related hair thinning. These treatments can stimulate hair growth and slow down hair loss when used consistently.

Consult with a healthcare professional to determine the best option for you and monitor for any side effects.

10. Manage Stress Levels

Stress can exacerbate hair loss and other menopausal symptoms. Practice stress-reducing activities like yoga, meditation, or daily walks to keep your cortisol levels in check.

Lower stress levels can help maintain hormonal balance, which is crucial for keeping your hair healthy. Use these tips to reduce stress in your daily life.

As the most common symptom of perimenopause and menopause, hot flashes have become the nemesis of women everywhere. While medical options can help, there are also natural remedies to try!

The most common symptoms of a hot flash include:

• A sudden feeling of warmth spreading through your upper body and face
• A flushed appearance with red, blotchy skin
• Rapid heartbeat
• Sweating (especially on your upper body)
• A chilled feeling as the hot flash lets up

Hot flashes are bothersome and can be very disruptive to a woman’s life. But before rushing off to look for a prescription (that may or may not be good for you in the long run), let’s take a look at the best natural remedies for hot flashes.

1. Exercise

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Tip number one: exercise! (Is there anything exercise doesn’t help? The answer is no!)

Women who exercise regularly report much lower frequencies and intensity of hot flashes. In a study published in The Journal of Physiology, women who undertook a gym-based exercise program for 16 weeks experienced less severe symptoms from their hot flashes.

In a separate study published in Maturitas, women who did strength training three times a week experienced almost a 50 percent reduction in hot flashes after 15 weeks!

Need help getting started? Try one of the following workouts:

• Strength Training for Women Over 50: 11 Best Moves
• Need Low-Impact? Here’s Your 10 Minute Workout to Burn Calories
• The 10 Best Chair Exercises For Seniors

2. Eat the Right Foods

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There are foods that ease hot flash symptoms and those that aggravate them. The good news is the right foods will better your health in so many other ways, too!

Here are the best foods to help prevent hot flashes:

Fruits and Vegetables

All fruits and vegetables are good, but especially those with Vitamin C and E, which are antioxidants and help reduce inflammation in your body. In addition, they support the adrenal gland functions that promote hormone production, like estrogen, which ultimately helps subdue hot flashes.

Whole Grains

Whole grains like brown rice and oatmeal are rich in fiber, which absorbs water, keeping your stools soft and your system moving! When the system is clear, the hot flashes are fewer.

Healthy Fats

Research suggests foods high in omega-3 fatty acids may help relieve night sweats.

An additional study published in the Archives of Pharmacy Practice found that omega-3 supplements combined with vitamin E reduced hot flashes.

Foods that are high in omega-3 fatty acids include:

• Sardines
• Salmon
• Anchovies
• Flaxseeds
• Avocados
• Chia and hemp seeds

Soy Products

Some research suggests that soy contains compounds called genistein and daidzein that can help control hot flashes.

Some soy products to try include:

• Tofu
• Soybeans
• Edamame
• Soy milk
• Tempeh

Phytoestrogen-Rich Foods

Phytoestrogens (also known as dietary estrogens) are naturally occurring compounds found in plants. When you eat foods rich in phytoestrogen, it may have a similar effect to estrogen produced by the body. This can help keep your hormones in balance during menopause and reduce hot flashes.

Some common foods that contain phytoestrogens include:

• Berries
• Oats
• Carrots 
• Apples
• Walnuts
• Almonds
• Sesame seeds
• Flaxseeds
• Sunflower seeds
• Lentils
• Wheat
• Dried beans

3. Cut Out Foods that Make Symptoms Worse

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Yep, unfortunately, some foods can exacerbate hot flash symptoms.

Here are the main culprits to try and cut back on:

Spicy Food

When you eat spicy food, your core body temperature actually rises, and some people even sweat a bit. If you are already dealing with hot flashes, you don’t need one more reason to sweat! Eat spicy food rarely and in small doses, drinking lots of water along with it.

Caffeine

Caffeine can make you moody and tired, and can increase your hot flashes. Be careful if you are consuming copious amounts of coffee or other caffeinated beverages!

Start by tapering it down to just a small amount in the morning, and, if necessary, take a week or two to cut it out completely and see what happens.

Processed Sugar

This bad boy makes your own blood sugar rise and fall quickly, which plays with the heat regulation in your body. One sure-fire way to have night sweats is to eat a sweet, sugary dessert right before bed. It’s important to cut back on sugar as much as possible!

Alcohol

Since alcohol metabolizes in a similar manner to processed sugar, you are going to have more trouble with hot flashes, night sweats, and sleep overall. Try to drink in moderation, or save it for special occasions if you’re constantly plagued with hot flashes.

4. Try Herbal Supplements and Oils

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Herbal supplements and essential oils are great options if you’re looking to stay away from prescription meds. That said, it is still best to consult with your doctor prior to starting a supplement or oil routine.

Here are the best herbal supplements and oils for hot flashes, according to experts and research:

Dong Quai

Dong Quai is a root grown in the cold, damp mountains of Korea, Japan, and China. Also called the “female ginseng”, Dong Quai has been used for over a thousand years as a spice, tonic, and medicine.

Though studies showing implications for human health are few, Dong Quai is said to be helpful for everything from bone health to decreasing depression, lowering blood sugar, and, yes, decreasing the symptoms of menopause, including hot flashes!

Black Cohosh

Native Americans get the credit for discovering this amazing plant that helps relieve menstrual cramps and menopausal symptoms such as hot flashes, irritability, mood swings, and sleep disturbances.

Some research shows it might also help improve sleep quality, reduce hormonal imbalances tied to diabetes or fibroids, and even help women with fertility prior to menopause.

Clary Sage

Some studies have shown that sage reduces both frequency and intensity of night sweats and hot flashes. It is believed that clary sage has estrogen-like compounds that help balance the hormones in your body. A few drops of clary sage on the back of your neck or all over your feet, and you might just cool down those hot flashes!

Peppermint Oil

Peppermint can also be used to reduce the discomfort of hot flashes. Apply the same way as clary sage or add a few drops to water in a misting bottle and use it to mist your face. Bonus: the smell will be amazing!

5. Reduce Stress

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It can be tough to reduce stress altogether, but practicing relaxation techniques may help reduce the frequency and severity of hot flashes. Moreover, anxiety and stress levels have also been associated with more hot flashes.

Some effective ways to reduce stress and promote relaxation include:

• Yoga
• Walking
• Meditation
• Speaking with a therapist
• Breathing exercises
• Getting a massage

6. Make Small Lifestyle Changes

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If your hot flashes tend to strike at random, here are some everyday lifestyle tips that can help:

• Dress in layers and remove them as needed when a hot flash hits.
• Carry a portable fan to use during a hot flash.
• Keep your bedroom cool at night, and dress in loose-fitting clothes.
• Increase your water intake to make up for the loss you experience during hot flashes and night sweats.

7. Stop Smoking

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Easier said than done, but it could make all the difference! (And the benefits extend far beyond less frequent hot flashes.)

Research suggests that people who quit smoking were less likely to have hot flashes over seven years. If they did occur, they were less severe and frequent than those who smoked.

This was especially true for those who had quit smoking at least five years before menopause began.

Perimenopause—the transition time leading up to menopause—is a gradual process. Your hormones begin to fluctuate to prepare your body for the end of menstruation, and it can begin anywhere from your early 30s to your late 40s.

As your estrogen levels rise and fall, symptoms of perimenopause will come and go—which explains why you might be dealing with unexpected symptoms one week and feel like your normal self the next. 

So, is menopause approaching?

Let’s explore the 9 common perimenopause signs that your body may be signaling to you.

Note: If you are experiencing many of these symptoms, it’s best to contact your doctor, who can help you determine if perimenopause is the suspected cause.

1. Your Periods Are All Over the Place

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Menopause—typically diagnosed after you’ve gone 12 months without a period—can occur in your 40s or 50s, but the average age is 51 for women in the United States. 

For many women, menopausal weight gain is a real issue. Fortunately, It’s normal! But with the right diet, lifestyle, and menopause supplements, it doesn’t have to be.

Here, we’ll take a look at the reasons for menopausal weight gain, followed by the best nutrients for weight management during menopause. (All are available as dietary supplements!)

Be sure to consult your healthcare provider before starting a supplement regimen.

What Causes Menopause Weight Gain?

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Factors that contribute to menopause weight gain include: 

• Hormones
• Age
• Genetics
• Lifestyle (active vs. sedentary)

A change in metabolism is one of the biggest culprits. During menopause, the loss of estrogen and progesterone that occurs creates metabolic changes in the body, including decreased muscle mass. This leads to fewer calories burned, which means the potential for more body fat.

Can Menopause Weight Gain Change Your Body Shape?

It is common for menopausal weight gain to affect your body shape. Research shows that weight gain during menopause can cause significant shifts in body composition. You are also more likely to gain belly fat, leading some women to transition from a pear-shaped figure to an apple-shaped figure.

The good news? You can get rid of it! Along with a healthy diet and staying active, we’ve rounded up the seven best supplements to try if menopause is causing weight gain.

1. Vitamin D

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Mounting studies show that vitamin D can aid in weight loss. Research has found that those with higher body fat tend to have lower blood levels of vitamin D compared with those of a healthier weight. These are the most common vitamin D deficiency signs.

Vitamin D comes with an array of other benefits, including: 

• Keeping your immune system healthy
• Maintaining strong bones and teeth
• Helping your body absorb calcium and phosphorus
• A decreased risk of colorectal and bladder cancer

It is recommended for people 50 to 70 years old to get 15 micrograms daily (600 IU) daily, and those over 70 should get 20 micrograms daily (800 IU). Some may take 5,000 IU or more daily, depending on deficiency levels and how their bodies absorb vitamin D.

2. Calcium

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Calcium is known as the bone health super vitamin! With age (and menopause) comes the breaking down of bone tissue faster than it can be built, which makes this mineral vital for maintaining the normal functioning of muscles and nerves.

Because menopause leads to increased bone loss, menopausal women are more at risk of developing osteoporosis. But there’s good news: research suggests that higher calcium intake, in addition to vitamin D, may be associated with lower body weight and better metabolic health.

The daily recommended calcium intake for women over 50 years of age is 1,200 milligrams.

3. Magnesium

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Do you suffer from leg cramps, fatigue, migraines, sleep issues, weakness, nausea, or loss of appetite? If you have one or more of these symptoms, you could be suffering from magnesium deficiency.

During menopause, magnesium helps keep your bones strong and combats your increased risk of osteoporosis. It can also improve sleep, support heart health, and reduce your risk of depression. 

Three of the most common types of magnesium taken as supplements include:  

• Magnesium Glycinate: Helps with high blood pressure, type 2 diabetes, migraines, bone health, serotonin levels, and depression
• Magnesium Oxide: Can be used for heartburn, sour stomach, acid indigestion, and constipation 
• Magnesium Citrate: Commonly used as a short-term laxative 

Research shows that higher magnesium intake helps better control insulin resistance and glucose blood levels—two factors that can contribute to weight gain. 

The recommended daily magnesium intake for women over 50 years of age is 320 milligrams.

4. B Vitamins

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B vitamins are water-soluble, incredibly powerful, and full of health benefits—especially during menopause!

For menopausal women, studies have shown great benefits from vitamin B intake. Here are some of the findings: 

• Vitamins B6 and B12 may help support cognitive function, decrease your risk of dementia, and improve bone mineral density.
• Vitamin B6 may lower the risk of depression in older adults, including those going through menopause.
• Vitamin B9 (also known as folate) may help reduce the frequency and severity of hot flashes. 

As for menopausal weight gain? Some studies suggest adequate vitamin B12 levels may be associated with a lower risk of weight gain and obesity.

The daily recommended B12 intake for women over 50 is 2.4 micrograms.

5. Collagen

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Collagen makes up about 30 percent of your total body protein and 70 to 80 percent of your skin. It supports skin elasticity while keeping it supple and firm while also making your nails strong and shiny.  

Unfortunately, your skin loses about 30 percent of its collagen during the first five years of menopause. Taking a collagen supplement is a great way to counter this loss.

And here’s the kicker: collagen may help relieve joint pain (thus keeping you more active) while helping you feel fuller and eat less—two essential ways to improve weight loss.

Your daily collagen intake ranges from 2.5 grams to 15 grams, depending on your supplement. It is important to pay careful attention to the instructions and recommendations on your supplement label. 

6. Omega-3s

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Omega-3 fatty acids are important for regulating blood clotting and inflammation. They have been shown to help prevent heart disease and stroke and may help control lupus, eczema, and rheumatoid arthritis.

They are also thought to help with menopause! Some research suggests they may reduce the symptoms of major depressive disorders and hot flashes in menopausal women. It also suggests that fish oil, a type of omega-3 supplement, may also burn fat and help with weight loss—thus helping with menopausal weight gain.

The recommended daily omega-3 intake for women is 1.1 grams (1100 milligrams).

7. Vitamin C

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Vitamin C may be the most well-known supplement people take—and for good reason!

Some of the benefits provided by vitamin C include: 

• Boosting your immune system and energy levels
• Reducing inflammation
• Decreasing the severity of cold symptoms
• Supporting brain cell functions
• Reducing the risk of cardiovascular disease

Vitamin C is water-soluble (meaning your body uses the amount it needs and rids itself of any excess through urine) and aids in collagen production. Moreover, those who are deficient in vitamin C may be more resistant to fat loss!