Holding On to My Hair: How I Addressed Hair Loss and Regained Volume During Perimenopause

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I started finding hair everywhere. In the shower, in my brush, on my clothes, on my pillow. Clumps of it. The volume of hair I was losing was alarming. When I looked in the mirror, I could see my scalp through my hair in a way I had never seen before. My hair was thinning noticeably, and it was happening fast. Hair has always been a big part of how I see myself. I have thick, voluminous hair. Or I did. Watching it disappear was devastating. I thought I was going to end up bald. I thought this was another way my body was betraying me during perimenopause. I felt like I was losing myself piece by piece. My body was changing. My face was changing. My hair was disappearing. What was going to be left of me? But then I realized that hair loss during perimenopause is a recognized symptom that can actually be addressed. And I didn't have to accept it as inevitable.

What Was Happening

The hair loss was primarily telogen effluvium, a form of hair loss triggered by stress and hormonal changes. The hormonal fluctuations of perimenopause were pushing my hair follicles into the telogen (resting) phase prematurely. Hair that should have been actively growing was falling out.

I was also dealing with androgenetic alopecia, or pattern hair loss related to hormonal sensitivity. The changing hormonal balance of perimenopause, particularly the relatively higher level of androgens compared to estrogen, was triggering hair loss in specific areas, particularly at my crown and part line.

I was losing hair not just on my head but everywhere. My eyebrows were thinning. The hair on my body seemed to be changing too. Everything was becoming thinner and finer.

The hair loss was correlated with my overall perimenopause symptoms. When my stress and anxiety were high, my hair loss increased. When I wasn't sleeping well, my hair loss increased. When I wasn't eating well, my hair loss increased. Everything was connected.

I started to become obsessed with the hair loss. Every time I showered I would look at how much hair was in the drain. Every time I brushed my hair I would count the hairs that came out. I became hyperaware of any situation where I might lose hair. I would avoid situations where my hair might get wet or where I might have to brush it. My anxiety about the hair loss was actually making the hair loss worse.

The Turning Point

My turning point came when I went to a dermatologist who specializes in hair loss. She examined my scalp closely and took a detailed history. She explained the different types of hair loss happening simultaneously and told me that while this was real and concerning, it was also treatable.

She said that the telogen effluvium would likely resolve as my perimenopause progressed and my hormones stabilized. But the pattern hair loss might need specific treatment. She recommended a multi-pronged approach: managing my hormones through HRT, addressing nutritional deficiencies, using topical treatments, and managing my stress.

Most importantly, she gave me hope. She said that if I addressed this comprehensively, I would see regrowth. It wouldn't happen overnight, but it would happen.

What I Actually Did

I created a comprehensive hair health plan. First, I made sure my HRT was optimized. My dermatologist consulted with my gynecologist to make sure my hormone replacement was supporting hair health as well as overall perimenopause symptom management.

Second, I got comprehensive bloodwork to check for nutritional deficiencies that could be contributing to hair loss. I was deficient in iron, vitamin D, and B vitamins. I started supplementing these vitamins and minerals specifically for hair health.

Third, I started using topical minoxidil (Rogaine) on my scalp, particularly in areas where I was experiencing the most hair loss. This is an evidence-based treatment for pattern hair loss. I used it twice daily.

Fourth, I worked with a nutritionist to create a diet that supported hair health. I increased my intake of protein because hair is made of protein. I made sure I was getting enough zinc, iron, and other minerals that support hair growth. I started taking a high-quality hair supplement with biotin, collagen, and other supportive ingredients.

Fifth, I changed my hair care practices. I stopped blow drying my hair as much. I used gentler hair products. I stopped pulling my hair back tightly. I used a silk pillowcase to reduce friction on my hair while sleeping. These small changes added up.

Sixth, I addressed my stress and anxiety aggressively, because the stress was definitely contributing to the hair loss. I increased my meditation practice. I worked with my therapist on anxiety management. I prioritized sleep. As my overall stress decreased, my hair loss decreased.

Seventh, I was patient. Hair growth is slow. A single hair cycle takes months. I couldn't expect to see regrowth for at least three to four months. But I stayed committed to the plan.

Eighth, I tracked my hair loss and my hair health to see if my interventions were working. I was looking for early signs of improvement, even if full regrowth would take longer. Were fewer hairs falling out? Was my hair feeling thicker? Was the rate of loss slowing? These small improvements kept me motivated.

What Happened

After about two months of consistent treatment, I noticed that I was losing less hair. Not much less, but noticeably less. After three months, I could see new hairs growing in, little short hairs at my hairline. After six months, my hair volume had returned to something close to normal. It wasn't exactly the same as before perimenopause, but it was back to a place where I felt good about my hair again.

The pattern hair loss has been more persistent than the telogen effluvium, but the minoxidil treatment is helping. I've seen significant regrowth in the areas where I was thinning the most.

Most importantly, my obsession with the hair loss ended. Once I started seeing improvement, I was able to relax about it. I stopped checking the drain every time I showered. I stopped being anxious about situations where I might lose hair. I was able to live my life normally again.

What I Learned

The biggest lesson I learned is that hair loss during perimenopause is real and significant, but it's also treatable. You don't have to just accept it and hope it gets better on its own.

Understand that hair loss during perimenopause often has multiple causes happening simultaneously. Address all of them: hormonal, nutritional, stress-related, and dermatological.

Work with a dermatologist who specializes in hair loss. They can identify what type of hair loss you're experiencing and recommend appropriate treatment.

Recognize that hair loss is often a sign that other systems in your body need attention too. Nutritional deficiencies, hormonal imbalance, and stress all contribute to hair loss. Addressing these things will improve not just your hair but your overall health.

Be patient with the process. Hair growth takes time. But if you stay committed to the interventions, you will see improvement.

Most importantly, know that your hair can grow back. This isn't permanent. This is a symptom of perimenopause, and like other symptoms, it can be managed and resolved.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.