Is Pilates Good for Hair Thinning During Perimenopause?
Hair thinning during perimenopause can feel distressing. Find out how Pilates helps by lowering cortisol, improving circulation, and supporting the hormonal balance hair follicles need to thrive.
Why Hair Thins During Perimenopause
Hair thinning is one of the more distressing symptoms of perimenopause, affecting many women from their mid-40s onward. Falling oestrogen means less of its protective effect on hair follicles, and androgens like testosterone become relatively more dominant, which can shorten the hair growth cycle. Elevated cortisol from chronic stress is another major driver, pushing follicles into a resting phase prematurely. Poor circulation to the scalp, nutritional deficiencies, and thyroid changes can all compound the problem.
Pilates and Cortisol: A Key Link
Of the lifestyle factors that contribute to hair thinning, chronically high cortisol is one of the most significant and most modifiable. Cortisol disrupts the hair growth cycle by pushing follicles out of the active growing phase and into the shedding phase too early. Pilates consistently lowers cortisol through its combination of controlled movement, focused breathing, and the mental engagement that keeps the mind present rather than anxious. Regular practice over weeks to months creates a measurable reduction in baseline stress levels.
Circulation and Scalp Health
Exercise that increases blood flow supports the delivery of oxygen and nutrients to hair follicles, which depend on good circulation to function well. Pilates, while lower intensity than cardio, still meaningfully improves circulatory health over time, particularly in the neck and upper body through exercises that engage the cervical and thoracic spine. Some Pilates sequences include gentle inversions or forward folds that briefly increase circulation to the head. This is not the primary benefit of Pilates for hair, but it is a contributing factor.
Hormonal Balance Through Stress Reduction
When the body is chronically stressed, cortisol competes with and suppresses the production of sex hormones including oestrogen and progesterone. This hormonal interference makes the hormonal shifts of perimenopause worse, including the effects on hair. Pilates breaks this cycle by reducing the stress load on the hypothalamic-pituitary-adrenal axis. This does not replace hormones, but it creates a more favourable environment for the body's remaining hormonal resources to be distributed effectively.
What Pilates Cannot Do
It is important to be realistic. Pilates will not directly reverse hair loss caused by genetics, thyroid dysfunction, or significant hormonal deficiency. These causes require specific medical investigation and treatment. What Pilates can do is address the stress and circulatory factors that worsen hair thinning and slow recovery. It works best as part of a broader approach that includes nutritional support, particularly adequate protein, iron, and zinc, and medical review for any underlying causes.
How to Incorporate Pilates Consistently
Two to three Pilates sessions per week is enough to see meaningful stress reduction benefits over six to eight weeks. Mat Pilates at home is accessible and costs nothing beyond a mat. If you track symptoms in an app, noting hair shedding alongside exercise patterns can help you see whether there is a correlation. Consistency is more important than session length. Even 20 minutes of deliberate, breathing-led Pilates three times a week creates a real physiological shift over time.
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