Hello Everyone,
Changes to the hair in perimenopause and menopause are one of the most common and distressing concerns that I hear from my patients at this time of life.  Hair can become very thin, dry, brittle and slow to grow.  During this time, estrogen and progesterone levels naturally drop, causing hair to grow more slowly and become thinner.  Testosterone can become the dominant hormone, which makes the hair follicles smaller.  Hair loss can also occur due to severe stress, illness, nutrient deficiencies and certain medications.  Below are my top foundational recommendations for these concerns: 
1.  Eat a nutrient dense diet:  Vitamins A, B, C, D, E, Zinc, Selenium, Iron, Biotin, Protein and Essential Fatty Acids are the most important nutrients for healthy hair growth and these can largely be obtained from the diet.  Include dark leafy greens, berries, sweet potatoes, eggs, avocado, olive oil, fatty fish, nuts and seeds, whole grains, beans and lentils.  
2.  Get your Vitamin D and Iron levels checked:  Vitamin D is a very common nutrient deficiency and is harder to get from the diet.  Iron deficiency can contribute to hair loss but iron should not be taken as a dietary supplement unless blood levels are low.  This is more common in menstruating women. 
3.  Reduce the frequency of hair washing.  All shampoos, even mild ones, are drying to the hair.  Your natural scalp oils are needed to moisturize hair.  
4.  Apply a hair oil 1-2 times per week.  For deep moisture, apply a hair oil to the hair and scalp, massaging it in.  Let it sit for a minimum of 30 minutes up to overnight, and then shampoo and condition.  
5.  Minimize hair processing and styling treatments that damage the hair.  Bleaching, perms, relaxers, hair dyes and heat styling can cause brittle, dry hair.  Ask your hair stylist how to limit damage to your hair. 
6.  Drink mineral rich herbal teas such as nettle leaf, horsetail, red raspberry leaf and oat straw.
7.  Consider taking Biotin 5,000 to 8,000 mcg daily.  Biotin is one of the B vitamins and can help with hair growth if you have a deficiency.  In one study, 39% of women with hair loss had a biotin deficiency.  It is a safe nutrient to try for most types of hair loss and I carry it in my office and in my online store Fullscript. 
8.  See me to get your hormones checked and discuss how to balance hormones to set the stage for hair growth.  There are great options for those already on hormone replacement therapy and those who are not. 

I look forward to seeing you soon!