Combating Age-Related Hair Thinning in Women Over 60
Hair thinning and loss is a common problem many women face as they enter their postmenopausal years. Fluctuating hormones, stress, medications, and other factors contribute to hair becoming finer, more brittle, and prone to shedding. This can take a huge emotional toll and leave women feeling self-conscious and less confident. While significant hair loss is often viewed as just a natural part of aging, there are solutions available to help support fuller, healthier hair growth after 60.
Understanding Hair Changes from Aging and Menopause
Hair growth slows as we get older, and individual strands become finer. Hair loss escalates for women around menopause for several reasons:
- Declining estrogen disrupts the hair growth cycle.
- Lower collagen production contributes to weaker hair.
- Increased sensitivity to DHT hormones can miniaturize follicles.
- Higher stress hormone levels can exacerbate shedding.
- Nutritional deficiencies and medical problems take a toll.
Genetics also play a key role. If your mother or grandmother experienced significant thinning hair, you’re more likely to follow a similar pattern.
Diffuse shedding all over the head is typical, often with more marked thinning at the crown and temples. You may lose anywhere from 50-100 hairs per day vs. a normal 25-50 hairs for a healthy scalp.
Medical Causes of Hair Loss to Rule Out
Before proceeding with cosmetic treatments for age-related hair thinning, it’s important to rule out any underlying medical conditions causing excessive shedding. Speak to your doctor if you notice sudden, patchy, or localized hair loss.
Some medical causes of hair loss to check for include:
- Thyroid disorders - Both hypothyroidism and hyperthyroidism can trigger hair loss.
- Autoimmune diseases - Lupus and alopecia areata cause patchy loss.
- Iron or vitamin deficiency - Common nutritional gaps, especially in postmenopausal women.
- Fungal infection - Scalp ringworm causes brittle, breaking hairs.
- Skin conditions - Eczema, psoriasis, seborrheic dermatitis.
- Medications - Blood thinners, antidepressants, cholesterol drugs.
- Medical treatments - Chemotherapy, radiation, surgery.
Testing can identify any underlying factors to target, in addition to pursuing cosmetic hair restoration options.
Lifestyle Tips for Healthier Hair After 60
While aging itself inevitably changes our hair, proactive steps can help encourage regrowth and minimize shedding associated with menopause. Try incorporating more of these lifestyle recommendations:
Manage Stress
High cortisol from chronic stress can negatively impact the hair growth cycle. Activities like meditation, yoga, deep breathing, and nature walks help lower stress hormone levels for healthier hair retention.
Quit Smoking
Smoking restricts blood flow and nutrients to the scalp. Quitting improves circulation for stronger hair and may help with postmenopausal thinning.
Get Enough Quality Sleep
Lack of sleep raises cortisol and throws off hormone balance. Aim for 7-9 hours per night for optimal hair health.
Be Gentle Styling
Avoid tight hairstyles that pull on the scalp. Brush hair gently with a wide-tooth comb. Limit heat styling tools that weaken hair over time.
Massage Your Scalp
Use fingertips to massage the scalp and increase blood flow. Or try a purpose-made scalp massager brush.
Stay Active
Regular exercise benefits hair by lowering stress hormones, improving circulation, and enhancing growth hormone levels.
Targeting Nutrition to Support Hair Growth
Nutrient deficiencies often accumulate with age and can take a toll on hair. Increasing intake of key vitamins, minerals, and compounds provides building blocks for stronger hair:
Protein
Hair is primarily made of a protein called keratin, so getting adequate dietary protein is crucial. Consume lean meats, fish, eggs, beans, nuts, and dairy daily.
Iron
Iron carries oxygen to follicles. Spinach, red meat, lentils, and fortified cereals can help avoid low iron stores.
Zinc
Zinc benefits hair tissue growth and repair. Oysters, nuts, red meat, and poultry offer zinc.
Vitamin D
Vitamin D regulates hair cycles. Get tested, as deficiency is common in older adults. Take supplements if needed.
Omega-3 Fatty Acids
Omega-3s promote scalp health and hair shine. Include salmon, walnuts, chia seeds, and flax in your diet.
Biotin
Biotin or vitamin B7 aids keratin infrastructure. Yeast, eggs, organ meats, nuts and seeds provide biotin.
Antioxidants
Antioxidants fight damage from free radicals that age hair. Berries, tomatoes, leafy greens, and nuts pack antioxidants.
The Use of Supplements for Thinning Hair
Specialized oral supplements provide concentrated doses of vital nutrients, botanicals, and compounds to nourish hair from within. Research shows certain ingredients hold promise for improving hair growth, thickness, and reducing excessive shedding.
B Vitamins
The B vitamin complex supports healthy follicles and melanin production. Look for supplements with biotin, B12, folic acid, and B6.
Vitamin D
Many older women are deficient in the “sunshine vitamin.” Supplementing D helps regulate hair cycles.
Vitamin C
Vitamin C aids collagen formation and iron absorption for thicker hair.
Iron
Iron supplements help treat or prevent iron-deficiency hair loss.
Zinc and Selenium
These trace minerals boost hair follicle health and thyroid function.
Saw Palmetto
This herb may counteract hair loss related to DHT hormone conversion.
Pumpkin Seed Oil
Contains zinc and plant sterols that may block DHT’s effects on follicles.
Fo-Ti
Used in traditional Chinese medicine to reverse graying and thinning hair.
Amino Acids
Keratin is made of amino acids. Lysine, cysteine and arginine are common hair supplement additions.
Natural Dihydrotestosterone (DHT) Blockers
DHT is a byproduct of testosterone that can miniaturize sensitive hair follicles, accelerating shedding in those genetically prone. DHT blockers may help preserve hair in women over 60 experiencing androgenetic alopecia or female pattern baldness. Options include:
Saw Palmetto
Derived from a palm plant, saw palmetto is used for urinary symptoms in men due to DHT blocking effects. It may also reduce hair loss from DHT.
Pumpkin Seed Oil
Contains linole
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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