Have you ever looked in the mirror and thought, “Who even am I right now?”
Not out of vanity, but because the changes feel unfamiliar.
Your hair is thinning. Your skin looks different. And you’re holding strands that just came out in your hands, wondering how this even started.
It’s not just frustrating. It’s disorienting.
If you’re in perimenopause or menopause, these shifts – including sudden hair loss/ growth – can feel alarming. But they’re also powerful messages from your body about what it needs right now.
During perimenopause and menopause, estrogen and progesterone levels fluctuate and eventually drop. These hormones not only regulate your menstrual cycle but also protect your body from the effects of stress, such as weight gain, hair loss, and fatigue. With less hormonal protection, your nervous system becomes more sensitive to everyday stressors. That’s why mood swings, anxiety, and irritability can suddenly appear out of nowhere.
And your hair? In Chinese medicine, thinning or dry hair is a reflection of your inner qi flow and kidney essence, which supports your adrenal function. Stress, hormonal shifts, and nutrient depletion can leave your hair looking as frazzled as you feel.
I recently saw a patient in her early 50s who came in feeling defeated. “I used to have thick hair, sleep great, and handle anything life threw at me. Now, I feel like I’m falling apart.”
When we looked deeper, it wasn’t just hormones. My patient was skipping meals, not getting enough protein, and doing high-intensity workouts every day without rest. Her body was running on empty. We adjusted her nutrition, shifted her exercise routine to combine interval training with yoga, and added qi-building herbs, such as ginseng. A few months later, her hair was healthier, her sleep improved, and she told me, “I am feeling like myself again.”
Here’s what I tell my patients: Start building resilience before your body transitions into perimenopause and menopause. You can’t stop your hormones from changing, but you can support your body so those shifts feel less dramatic.
But if you are feeling the effects of decreased hormones on your body, try these tips to help alleviate them and to improve the flow of qi in your body:
- Eat enough protein. Aim for at least 0.5-1 gram per pound of body weight daily to support hair growth and hormone production.
- Add omega-3s. Fatty fish, chia seeds, and walnuts keep hair hydrated and reduce inflammation. For an omega-3 supplement we like ProOmega by Nordic Naturals, available here at CNMA.
- Incorporate qi-rich foods and herbs. Hibiscus powder added to smoothies is a powerful anti-aging tonic in East Asian medicine.
- Supplement wisely. A high-quality multivitamin, combined with qi-building herbs like He Shou Wu, can replenish your kidney essence and support anti-aging. I also recommend Seven Treasures for Beautiful Hair in support of hair health.
- Move mindfully. Combine interval training with yoga or tai chi to maintain muscle mass, while also calming your nervous system and balancing stress hormones.
Is your hair and patience thinning?
If your hormones are shifting and you’re struggling with thinning hair, low energy, or mood swings, you don’t have to navigate it alone. Discover how acupuncture, qi-building herbs, and personalized nutritional support can help restore hormonal balance and nourish your hair and body from within, starting today. Schedule your free, new patient, 15-minute consultation online or call (303) 688-6698 to get started.
Dr. Adam Graves, ND, LAc, is a licensed naturopathic doctor and acupuncturist serving the Castle Rock, CO community at Colorado Natural Medicine & Acupuncture, where he helps women navigate perimenopause and menopause with confidence, vitality, and genuine hormonal support.
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