Perimenopause often begins earlier than many women expect, sometimes in the late 30’s or early 40’s. For some, one of the very first noticeable changes isn’t hot flushes or irregular periods, but their hair. You might spot strands in the brush, less volume at the roots or a texture that feels different. It can be subtle at first but it’s real.
Hair loss during perimenopause can feel especially confusing because symptoms tend to fluctuate. One month your hair feels normal, the next, it seems thinner, drier and harder to style. These shifts are driven by changing hormone levels and because perimenopause is a transition rather than a single moment, the changes can feel unpredictable. The good news is early awareness makes a real difference. Understanding that perimenopause may be the root cause allows you to take proactive steps like adjusting your haircare routine, supporting scalp health and seeking professional advice before concerns progress.
At Rush Hair, we specialise in supporting clients through hair transitions at every stage of life, whether you’re noticing the first subtle changes or navigating more significant thinning, our expert stylists are here to help you feel informed, reassured and confident in your hair again.
What Is Perimenopause and How Can It Affect Hair?
Perimenopause is the phase before menopause when the body begins transitioning out of its reproductive years. During this time, your hormones don’t simply switch off, they start to fluctuate.
Rather than a sudden drop, hormones such as oestrogen often rise and fall unpredictably. One month levels may seem relatively stable and the next they may dip or spike. These shifts can influence many areas of the body and hair is commonly one of them. As oestrogen plays a supportive role in keeping hair in its growth phase, inconsistent levels may affect how long strands stay growing before they shed. The inconsistency can sometimes disrupt the natural hair growth cycle, hair may spend less time in the active growth stage and move more quickly into shedding, or new growth may appear finer than before. Thinning around the hairline or parting is often noticed first, although it can vary from person to person.
It’s important to remember that perimenopause does not affect everyone in the same way. Changes may be subtle or more noticeable, temporary or long-lasting. Understanding that fluctuating hormones, rather than a single dramatic shift are often behind these changes can make the experience feel less alarming and more manageable.
Early Signs of Perimenopause Hair Loss
One of the most empowering things you can do during perimenopause is learn to recognise hair changes early. As hormonal shifts are gradual and often inconsistent, the signs can be subtle at first, easy to dismiss as stress, seasonal shredding or a change in products. Tuning into those early differences allows you to respond before thinning becomes more noticeable.
You may begin to see slightly more hair on your brush or shower drain than usual. Your ponytail might feel a little smaller or your parting may appear wider in certain lighting. Some women notice that their hair doesn’t seem to grow as long as it once did or that it feels finer and softer through the ends.
It is important to look for patterns rather than one-off days. Hormonal fluctuations mean things may improve and dip again, so taking a photo every few weeks in the same lighting can help you spot gradual shifts more clearly. Paying attention to changes in shedding, density, texture and growth over time gives you a fuller picture.
Early awareness doesn’t mean expecting the worst, it simply means staying informed. If you notice consistent changes, small adjustments to your haircare routine, diet or styling approach, alongside professional advice can make a meaningful difference. The earlier you respond, the more options you have to support healthy-looking hair.
Visual and Texture Changes to Look Out For
One common sign to look for is a widening parting. You might notice that your scalp is slightly more visible than it used to be, particularly under bright lighting. Similarly, reduced volume at the crown can make hair appear flatter or less dense, even if overall length hasn’t changed. Texture shifts are also frequent, hair may feel finer, softer or less substantial through the mid-lengths and ends. You might find it doesn’t hold styles as well as it once did, or that it feels less full when you gather it into a ponytail.
Increased shedding during washing or styling can be another early cue. While some daily shedding is completely normal, a noticeable rise in the amount of hair left in the shower drain or brush may signal that your growth cycle is being affected by hormonal changes. These signs may seem minor, but if you’re noticing a combination it could point to perimenopausal hair changes. Recognising these shifts early allows you to adapt your care routine and seek professional guidance if needed, helping you support your hair the transition with confidence.
Tracking Hair Changes Over Time
Noticing changes in your hair during perimenopause is helpful but it’s important that awareness doesn’t turn into worry. Hair naturally sheds and shifts throughout the year and perimenopausal changes are often gradual rather than sudden. In most cases, hair thinning linked to hormonal fluctuation happens over time. You may see small differences month to month rather than dramatic loss overnight.
Simple tracking methods can help you stay informed without becoming fixated. Taking a photo of your parting or crown every 4-6 weeks, in the same lighting and angle, can give you a realistic comparison over time. Keeping brief notes about increased shedding during washing and styling can also highlight patterns. And regular stylist check-ins are invaluable; an experienced professional can often spot density or texture changes objectively and offer reassurance and practical adjustments.
By observing gently and consistently, you create space to respond early if needed, whether that means tweaking your haircare routine, adjusting your cut for more volume or seeking further advice. Awareness is about empowerment, not perfection. Small, steady changes are far more common than sudden loss and recognising that can help you approach this transition with calm confidence.
Managing Perimenopause Hair Loss
Managing perimenopausal hair changes doesn’t have to be complicated. Small, consistent adjustments can help maintain hair health, support volume and boost confidence during the transition. Gentle hair handling is a great starting point. Avoid harsh brushing, tight hairstyles or excessive heat styling, all of which can contribute to breakage and making thinning hair more noticeable. Using a wide-tooth comb on damp hair and patting rather than rubbing hair dry can make a real difference over time.
Scalp-focused care can also help. Massaging the scalp for a few minutes daily encourages circulation, while keeping the scalp clean and nourished creates an optimal environment for hair growth. Treatments or serums designed to support scalp health may add extra resilience to fine strands.
A stylist experienced in hair transitions can recommend cuts and styles that create the appearance of fuller hair, suggest targeted treatments and monitor changes over time. If shedding increases noticeably or if you’re unsure where the changes are typical, consulting a trichologist or dermatologist can provide reassurance and personalised guidance.
Styling Confidence During Perimenopause
Managing perimenopausal hair changes is not just about maintaining hair health, it’s also about using styling strategically to protect and enhance your look from the earliest signs of thinning.
Strategic Trims That Support Thinning Hair
When hair starts to thin during perimenopause, the goal of a trim isn’t simply to shorten it, it’s about creating shape, structure and movement that enhances fullness. Strategic trims can make hair appear thicker and more balanced by removing weight in the right places and encouraging natural lift at the roots.
Reshaping layers around the crown or framing the face can restore volume and help strands fall more evenly, preventing flatness that can make thinning more noticeable. Light texturising at the ends can also add movement, giving hair a sense of body and bounce without compromising length.
By focusing on shape and structure rather than just cutting hair shorter, you can maintain style versatility while supporting a naturally fuller, healthier-looking appearance. Regular trims, guided by a stylist familiar with hair transitions often make a subtle but significant difference in both confidence and hair manageability.
Rethinking Your Parting and Finish
Small adjustments to your parting and styling direction can have a big impact on the appearance of thinning hair. Switching your part slightly, even just a few millimetres can lift roots and create the illusion of fuller volume at the crown. Experimenting with a side part instead of a middle part or alternating directions occasionally helps prevent hair from lying flat in the same area day after day.
Finishing techniques also play a key role. Lightly tousling hair with fingers, using a volumising spray at the roots or gently lifting a section while blow-drying can add a natural body without requiring extra time with complicated tools. These everyday, low-effort adjustments often make hair look thicker and more vibrant, giving you confidence with minimal fuss.
Thickening Treatments, Styling & Accessories
Volumising products and techniques can make a real difference for fine or thinning hair. Root-lifting sprays, lightweight mousses and texturising powders can add body without weighing strands down. When blow-drying, directing heat at the roots while gently lifting sections with your fingers or a round brush encourages natural volume and movement. Even small tweaks to your drying technique can make hair appear fuller and more resilient.
Accessories can also play a strategic role, not as a way to hide thinning but as styling tools that enhance shape and confidence. Clips, headbands and scarves can be added for dimension and to draw attention to the healthiest-looking areas.
The key is adaptability. Using treatments, styling techniques and accessories thoughtfully allows you to respond to changing hair texture or density without feeling restricted. These tools empower you to maintain a sense of control and confidence while navigating perimenopausal hair transitions.
Supporting Hair Health Through Lifestyle Choices
Healthy hair is influenced by more than just products and styling- lifestyle factors play a supportive role, especially during perimenopause. Managing stress, for example, can help reduce hormonal swings that may affect the hair growth cycle. Simple practices like mindful breathing, short walks or regular downtime can make a noticeable difference over time.
Nutrition is another key factor. Eating a balanced diet rich in protein, healthy fats and a variety of fruits and vegetables helps provide the building blocks hair needs to stay strong and resilient. Staying well hydrated also supports overall scalp and hair health.
Sleep is often overlooked but plays a crucial role in hair maintenance. Adequate rest allows the body to repair and regenerate, including supporting the hair-growth cycle. Even small improvements in sleep quality or routine can be beneficial.
The focus is on realistic, sustainable habits rather than heavy supplementation. Simple adjustments to stress management, diet and sleep can compliment your haircare routine, helping hair feel healthier and more resilient during the perimenopausal transition.
Professional Support for Perimenopause Hair Changes
Navigating hair changes during perimenopausal doesn’t have to be a solo journey. At Rush Hair, we take a proactive, consultation-led approach, helping to understand your hair’s unique needs and explore solutions tailored to your lifestyle and goals.
Take the first steps towards personalised hair care and styling guidance by booking an appointment with Rush Hair today.
FAQ's
Does perimenopause affect hair texture?
Perimenopause can subtly change your hair’s texture. Fluctuating hormones, especially oestrogen, may make strands feel finer, drier or more brittle and some women notice shifts in natural waves or curl patterns, Hair may also lose a bit of shine and elasticity, giving an overall softer, less resilient feel. These changes usually happen gradually and can fluctuate over time but understanding them allows for simple adjustments in care and styling to keep hair looking and feeling its best.
Is hair loss during perimenopause reversible?
Hair loss during perimenopause is often gradual and can feel worrying but the good news is that it can usually be managed and improved. While hair may not always return exactly to its previous thickness, early care and the right styling strategies can help maintain volume, support healthier growth and keep hair looking and feeling great. With gentle routines, targeted products and professional guidance, most women are able to enjoy hair that feels fuller, more resilient and confidence-boosting throughout the transition.
Can diet impact hair loss?
When diet alone can’t stop hormone-related hair changes, it can play an important supporting role. Eating a balanced, nutrient-rich diet with plenty of protein, healthy fats, fruits and vegetables, helps provide the building blocks hair needs to stay strong and resilient. Staying well-hydrated also supports scalp and strand health. Simple, realistic choices like these compliment gentle haircare, styling strategies and professional guidance, giving your hair the best chance to look and feel its healthiest during perimenopause.
