Tips for managing hair and nail changes in menopause
Diet to help menopause hair problems
What you consume can affect your hair. Deficiencies in certain vitamins and minerals can cause hair loss during menopause and impact its quality.
Protein: supports hair growth. Eat more: legumes (beans, lentils, peas, peanuts, soybeans), chicken, red meats, cottage cheese, yoghurt, tofu, almonds, fish,
Seeds: plant-based protein, full of essential fatty acids: sesame, pumpkin, sunflower and flax.
Iron: carries oxygen in the blood helping hair follicle cell growth. Eat more: leafy greens, legumes, eggs and dried fruit.
Zinc: too much or too little has been linked with hair loss. Eat more: chicken, egg yolk, pumpkin seeds, cashews and spinach.
Biotin: a B vitamin that may help healthy hair. Eat more: almonds, nuts, legumes, eggs and whole grains.
Omega-3 deficiency may be linked to menopause hair issues. Eat more SMASH: salmon, mackerel, anchovies, sardines and halibut. Milled linseeds and pumpkin seeds.
Vitamin A: helps improve hair condition: found in broccoli, kale, spinach and Brussels sprouts.
Vitamin B12: deficiency linked to hair loss. Eat more: chicken, shellfish, salmon and eggs.
Vitamin D: may help create new hair follicles. Found in a limited number of foods, eat more: eggs, oily fish, fortified cereals and spreads.
Vitamin E: helps blood circulation for follicles. Eat more: Nuts, seeds, oil and avocado.
Turmeric: inhibits an enzyme that causes hair follicles to die. Use as a powder, or grate fresh roots into stews, curries, chilli, scrambled eggs, omelettes, soups and smoothies or add it to herbal teas.
Vitamins for healthy nails
Lubrication, nourishment & hydration are key. Tackle potential deficiencies in key vitamin, mineral and food groups to help improve both hair & nail health in menopause.
Vitamin B complex (biotin) deficiency causes ridges. Eat more: cauliflower, pulses, legumes, sweet potato, peanuts, bananas, and eggs.
Isoflavines may boost depleting oestrogen levels. Eat more: nuts, milled linseed, seeds, lentils, and wholegrains such as oats and barley.
Lack of Calcium causes dry, brittle nails. Eat more: dairy, beans (kidney, cannellini and good old baked beans) and green vegetables.
Magnesium helps the body to absorb and retain calcium. Eat more: spinach, green beans, pumpkin and sunflower seeds, cashews and almonds.
Omega-3 deficiency results in cracking nails. Eat more: avocado, anchovies, tuna, sardines, salmon, pumpkin and sesame seeds, walnuts – well in fact just about all nuts, especially almonds.
Low levels of Folic Acid can mean hanging nails. Eat more: broccoli, spinach, peanuts, asparagus, oranges and bananas.
Getting enough Protein in your diet helps keratin production. Eat more: seafood, lean red meat, chicken and eggs.
Iron, when levels are low, you can end up with ridged, flaking, brittle nails. Eat more: seafood, fortified cereals, beans and lentils
Water and herbal tea, please
Brittle nails may be a sign that your body needs more water, less coffee, and fewer fizzy drinks. Nail beds and cuticles are more likely to crack if your body is dehydrated.
Stress Reduction
Hair loss is exacerbated by stress. Hormone imbalance can cause hair loss, which is stressful and that stress may cause more loss, a classic vicious circle. Find your own stress relief: deep breathing, exercise or yoga to help reduce stress levels.
Exercise for your follicles
Reduces stress, improves sleep and helps with blood circulation, which in turn benefits hair follicles. Stretching poses in yoga are great for de-stressing, getting your head below your heart, and helping blood to get to the scalp. Aerobic exercise that reduces stress can help in any plan to deal with hair loss. Get some inspiration by watching our workout video
For more information about products and tips about caring for menopause hair see our hair-raising posts about hair and nails!
A nail soak
Take time at the end of the day to massage brittle nails and cuticles with soothing oils. Massage improves blood circulation, making nails stronger, healthier and possibly longer. The occasional soak in warmed oils may help: try almond, argon, vitamin E or coconut oil. And give your cuticles some love and attention with products including Burt’s Bees Lemon Cuticle Crème, CND Solaroil or Revitalize Cuticle Oil.
Nails fit for the job
Keeping nails short and filed means they are less likely to snap, snag and crack (often at the most inopportune moment!) as you carry out day-to-day tasks.
