Swimming and Hair Thinning in Perimenopause: A Helpful Pairing
Discover how swimming can help with hair thinning in perimenopause by reducing stress hormones and supporting overall hormonal balance.
Hair Thinning in the Perimenopause Years
Noticing more hair in the brush or a thinner ponytail is a common and frustrating part of perimenopause. Estrogen and progesterone help keep hair in the active growth phase. As these hormones decline during perimenopause, the hair cycle shortens. Hair sheds faster and regrows more slowly. At the same time, cortisol, the stress hormone, rises when the body is under pressure, and elevated cortisol directly disrupts the hair growth cycle. The result is hair that looks and feels thinner than it used to. While no exercise will fully replace lost hormones, physical activity that consistently lowers stress and supports overall health can make a real difference to how the body manages this transition.
Why Swimming Is Worth Considering
Swimming is a full-body, low-impact workout that is especially kind to joints and muscles at a time when both can feel more sensitive. But what makes it particularly relevant for hair thinning is its effect on stress. Swimming has a meditative quality. The rhythm of strokes, the sound of water, and the focus required to breathe properly all pull attention away from daily worries. Studies have shown that aerobic exercise in water lowers cortisol and raises endorphins reliably. Lower cortisol over time means less disruption to the hair follicle cycle. Swimming also supports cardiovascular health, which improves circulation throughout the body, including to the scalp. While the scalp is not submerged during most strokes, better overall blood flow means follicles receive more of the oxygen and nutrients they need.
Managing Chlorine and Hair Health
One practical concern about swimming is chlorine exposure. Chlorine strips natural oils from hair and can cause dryness and breakage, which makes thinning look worse. But this is manageable with a few simple steps. Wet your hair with fresh water before getting in the pool. Hair that is already saturated absorbs less chlorine. Wear a swim cap if you swim frequently. After each session, rinse thoroughly with fresh water and use a moisturizing, sulfate-free conditioner. A leave-in conditioner or hair oil applied before swimming adds a protective layer. These steps make regular swimming very compatible with caring for thinning hair. For outdoor swimmers, UV protection for hair is also worth considering, as sun exposure adds to dryness.
What Research Shows About Exercise and Hair Loss
Research does not yet have large clinical trials on swimming specifically for menopausal hair thinning. But the underlying science is solid. A 2019 review in Dermatology and Therapy confirmed that psychological stress is a well-established trigger for telogen effluvium, the type of hair loss most common during perimenopause. Exercise is one of the most reliably studied ways to reduce perceived stress and lower cortisol. Aerobic exercise also improves insulin sensitivity. This matters because insulin resistance, which becomes more common during perimenopause, can elevate androgens and contribute to androgenic hair thinning. By improving how the body handles blood sugar, regular aerobic activity like swimming may reduce one of the hormonal contributors to hair loss.
Building a Swimming Routine You Will Actually Keep
You do not need to swim laps at competition speed to benefit. Even gentle water movement for 30 minutes, two to three times per week, provides enough aerobic stimulus to lower stress hormones over time. If you are new to lap swimming, try alternating strokes, breaststroke and backstroke are easier on the neck and shoulders than freestyle. Many community pools offer adult beginner swim lessons or aqua fitness classes, which are excellent if you are not confident in the water. Aqua aerobics counts too. The water resistance still builds cardiovascular fitness and muscle tone. Set a simple goal for the first month, such as two sessions per week, before increasing frequency. Consistency over months is what drives hormonal changes, not the intensity of any single session.
Tracking Your Progress Over Time
Hair changes are gradual, and it is easy to lose motivation when results are not immediate. Keeping a log of your swimming sessions alongside notes about how you feel physically and emotionally helps you see patterns across weeks. PeriPlan lets you log workouts and track symptoms including hair changes so you can look back and see whether things are shifting over time. Pairing workout logs with notes on sleep, energy, and stress gives a fuller picture. You might notice that on weeks you swim regularly, your mood and energy are better, even before hair changes become visible. That kind of feedback loop makes it easier to stay consistent with a habit that takes time to show physical results.
Related reading
Get your personalized daily plan
Track symptoms, match workouts to your day type, and build a routine that adapts with you through every phase of perimenopause.