When you enter menopause, you may experience a variety of symptoms in addition to the loss of menstruation. These include a loss of energy, difficulty sleeping and even thinning hair. While hair loss may be a natural part of getting older, consuming certain nutrients can help maintain the health of your locks. Ask your doctor about adding supplements or making changes to your diet to help you hold onto and maintain the hair you have.
Avoid Caffeine
Caffeinated beverages can often do more harm to your body than good. They can disrupt your sleep, cause your energy levels to fluctuate and may even lead to hair loss. The high levels of sugar found in sodas and flavored coffee drinks can also be detrimental to your hair growth. Try to limit or even eliminate these drinks, and opt instead for water or decaffeinated teas, as these will keep your body hydrated without causing harm to your hair's growth.
Eat Foods With Iron
An iron deficiency can lead to thinning hair in women, particularly in your suffer from anemia. Foods like liver, whole grains, dark green vegetables, eggs and raisins are healthy sources of this essential nutrient, and adding them to your diet can help boost your iron levels and promote hair growth. If you do not wish to eat these foods, you can also take iron in the form of a supplement. The University of Maryland Medical Center recommends 18mg a day for women between the ages of 19 and 50 years, and 8mg a day for those 51 and older.
Add Biotin
Biotin helps your body metabolize fat, protein and carbohydrates, and women who are deficient in this vitamin may experience hair loss. If you are not getting enough biotin, your body will have trouble processing and absorbing a variety of nutrients, the loss of which can lead to balding over time. According to the Huntington College of Health Sciences, this vitamin also helps maintain the strength, texture and function of your hair, and the recommended daily amount is 500 to 1000mcg.
Considerations
Consuming a variety of foods that are rich in nutrients but low in fat may also help combat hair loss in addition to any weight gain you may experience when entering menopause. However, do not make any changes to your diet without first consulting with your health care provider. Certain vitamins and minerals can interact with medications and decrease your body's ability to absorb them. See a doctor if you notice sudden, unexplained hair loss.
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