Having grown up and built my career in beauty salons—first with my father and later in my own—I’ve seen countless loyal clients over the years. Watching them grow as they watch me do the same, I’ve realized how much time leaves its mark, especially on our hair. Whether it’s graying or thinning, the passage of time is evident. Hormonal changes are inevitable, and both women in perimenopause and men in andropause face specific hair challenges that call for an adapted care routine. These stages often bring noticeable changes like thinning, reduced density, and accelerated graying. Fortunately, there are strategies you can implement to maintain healthy, vibrant hair during this phase of life.

What Happens to Hair During Perimenopause and Andropause?

Perimenopause in women and andropause in men are marked by hormonal fluctuations, particularly in estrogen and testosterone, which directly impact hair health. These changes can lead to:

• Thinning hair: Reduced hormone production affects the follicle's ability to produce strong hair strands.
  
• Loss of density: Hair loss is common in both women and men, resulting in thinner or balding areas.
• Accelerated graying: Hormonal shifts can speed up the appearance of gray hair.

Adjusting your hair care routine is crucial during these stages, as each phase comes with unique needs. Here’s how to adapt your routine for optimal results.

Choose the Right Products

Opt for products designed to strengthen hair and combat density loss. Look for key ingredients like biotin, collagen, keratin, and nutrient-rich oils such as argan or castor oil. These help improve elasticity and shine—essentials during this stage. Shampoos and conditioners that promote hair growth can also stimulate follicles.

Use Strengthening, Revitalizing, and Anti-Aging Treatments

Incorporate specific treatments to reinforce hair from the roots. Protein masks and keratin-based treatments can repair damage and improve the structure of weakened hair. Additionally, consider products that protect against external aggressors like pollution and heat.

Prioritize a Balanced Diet

What you eat has a direct impact on your hair's health. A diet rich in lean proteins, antioxidants, vitamins, and minerals is key to promoting stronger, healthier hair. Omega-3-rich foods like salmon and walnuts improve hydration and shine.
Ensure you're getting enough B vitamins like biotin, along with minerals like zinc and iron, which are essential for preventing thinning hair.

Consider Helpful Supplements

Supplements can address nutritional deficiencies that affect hair health. The most recommended include:

• Biotin: Strengthens hair and nails.
• Collagen: Promotes elasticity and hair strength.
• Omega-3 fatty acids: Enhances hydration and scalp health.
• Vitamin D and Zinc: Support cellular regeneration for healthier hair.

Always consult a healthcare professional before adding any supplements to your routine to ensure they meet your specific needs.

Scalp Massage for Circulation and Growth

Scalp massage is a powerful tool for boosting blood circulation and stimulating hair growth. Spend five minutes daily gently massaging your scalp with your fingertips in circular motions. Enhance the massage with essential oils like rosemary or peppermint, known for their revitalizing properties.

When massaging, avoid pulling or disrupting the hair; instead, focus on applying pressure to thoroughly massage the scalp itself, where the follicles reside.

Once every two weeks, incorporate a scalp exfoliator to remove dead cells and residue, freeing the follicles to promote healthier growth. After exfoliating, apply a product like Minoxidil or a scalp renewal lotion for added benefits.

Recommended Haircuts and Styles

The right haircut can help conceal volume loss while maintaining a fresh, modern look.

For Women:

• Soft layers: Add texture and volume to fine hair, making it appear fuller.
• Bob or lob (long bob): Shoulder-length cuts or slightly longer styles create the illusion of density and are flattering and easy to maintain.
• Textured bangs: Help disguise a wide forehead or receding hairline while adding a youthful touch.

For Men:

• Textured cuts: Add volume and body to thinning or fine hair.
• Medium-length styles: Leaving some length on top allows for versatile styling that enhances the look of thickness.
• Short, defined cuts: Classic styles like the crew cut or fade offer a clean, modern appearance that masks thinning areas.

Healthy Habits for Strong, Shiny Hair

Beyond products and cuts, certain habits can improve hair health during perimenopause and andropause:

• Limit heat styling: Minimize the use of blow dryers, straighteners, and curling irons to avoid further damaging weakened hair. Always apply a heat protectant if using hot tools.
• Protect from the sun: UV rays can damage hair, so wear a hat or use UV-protection products when outdoors for extended periods.
• Avoid tight hairstyles: Pulling hair too tightly can weaken follicles and increase hair loss.

While hormonal changes during perimenopause and andropause are inevitable, there are plenty of ways to adapt and maintain healthy, vibrant hair. By combining the right products, a balanced diet, supplements, and lifestyle adjustments, you can enjoy strong, revitalized hair that reflects confidence and style in this new phase of life. Remember to consult with experts—both your stylist and medical professionals—to navigate this stage feeling and looking your best.