After I turned 40, I noticed a shift in the types of fliers that came my way. I still get mailers for meal delivery services and wine clubs, but there are now some new postcards in my mailbox. Brands are reaching out to offer discounts on heat-wicking pajamas to combat nightly hot flashes, nutritional supplements for mood swings, and serums for hair loss. I’m in the right age range to start perimenopause, which is the time of a woman’s life when the ovaries gradually stop working. FUN! Symptoms of perimenopause span from hot flashes and rollercoaster moods to insomnia, skin dryness, and thinning hair. SUPER FUN! That last one has me inspecting my own hairline and wondering what the next decade has in store.

With menopause, both peri and post, estrogen and progesterone hormone levels lower, both of which help hair grow thick and strong. In addition to these lower levels, the body begins to stimulate male hormones like androgens, which can shrink hair follicles. So, the struggle for healthy hair is two-fold; you’re losing the hormones that strengthen your hair while producing hormones that actively attack hair growth. Menopausal hair loss can occur in more than one way. You may experience extensive shredding, or your strands become thinner and more brittle. Hair loss can affect the temple area, as well as the center part, as you start to see more scalp through the hair.

The silver lining to menopausal hair loss is that you don’t have to take it combs down. There are ways to prevent further thinning and protect your hair while trying to simulate growth. There are home remedies, healthy habits, over-the-counter products, and medications to keep your hair healthy and strong during menopause.

First, reducing stress helps prevent hormonal imbalance and other menopausal systems. Of course, there’s no one way to reduce stress, and not every technique fits everyone’s lifestyle or temperament. I like to reduce stress by binge-watching period dramas, thrift shopping, and hiking. A glass or two of wine also helps. You may find a more traditional approach of meditation, or prayer lowers your stress levels. There are always yoga and breathing relaxation practices to center your mind and body.

Exercise, in general, is a key component of any healthy lifestyle. Walking with a friend, going to a gym, attending exercise classes, or just keeping active around your home helps several menopause symptoms like mood swings, weight gain, and insomnia while also keeping hair healthy. If you swim, make sure to wear a swimming cap, as chlorine can contribute to hair breakage. When out in the sun or the wind for extended periods of time, it’s important to wear a hat to protect your hair from dryness and breakage.

With exercise comes diet. Ideally, you want a balanced, low-fat diet incorporating whole grains, fruits, and vegetables daily. Drinking green tea and taking vitamin B6 and folic acid supplements can also help restore hair growth. And no balanced diet would be complete without lots of water. Hydration is so important for your skin, hair, and nails, especially during menopause. The amount of water needed varies from person to person and depends on overall health and exercise intensity. As a general rule, you should aim to have eight 8-ounce glasses of water per day.

Another preventative measure for protecting your hair is by staying away from heat tools, such as hair dryers and straightening irons. Extensions and other styling methods can also weaken your hair and cause early hair loss. If you must dye your hair, choose an all-natural hair color from brands like Naturint or Aveda. Other products to consider adding to your beauty routine to prevent hair loss are Better Not Younger Superpower Hair & Scalp Duo from Ulta. Pattern Beauty Argan Hair & Scalp Oil from Sephora or Hers Minoxidil 2% Hair Regrowth treatment available on Amazon.

Lastly, if you experience significant hair loss, consult your doctor about medication. Not just what medications you could take but what you are currently taking that could be contributing to thinning hair. Menopause is a difficult time, hands down, and if your hair starts to fall out, big emotions can occur. So, reach out to trusted friends and medical and mental health professionals to help you process. Menopausal hair loss can’t be cured overnight, but it can be immeasurably improved with these steps.