How To Stop Hair Loss in Its Tracks and Boost Regrowth Naturally After Age 50

If your scalp seems more visible or your ponytail has become thinner lately, you’re probably wondering how to stop hair loss. “By the time women are in their 40s, there’s about a 40 percent chance that they can start to notice thinning,” says Christina Han, MD, dermatologist and medical director at XYON Health Inc. “And by the time they’re in their 50s, about 50 percent will notice increased thinning.” 

That can be more than a cosmetic concern: An Annals of Dermatology study found that hair loss can seriously sap women’s self-esteem and lower our quality of life. Fortunately, there are easy ways to stop shedding in its tracks and help regrow hair naturally. Here’s what experts recommend.

What causes hair loss?

Normally, hair goes through a natural cycle of growth, resting and shedding. And it’s actually normal to lose about 100 strands of hair per day. But medical conditions such as thyroid imbalances, PCOS and nutritional deficiencies can disrupt this cycle to trigger excessive shedding (known as telogen effluvium).

Treating these underlying health conditions can help stop hair loss and stimulate hair growth, so Dr. Han advises seeing your doctor if you’re experiencing a notable uptick in thinning.

What else can contribute to thinning? Age. Female pattern hair loss (androgenetic alopecia) is the most common type of hair loss in women, according to the American Academy of Dermatology. In fact, it affects roughly two-thirds of women after menopause.  

How to stop hair loss and boost regrowth

Ready to give your scalp and hair a little TLC? These simple tips help stop hair loss—especially for women over 50—and nourish your scalp to encourage healthy, new growth. 

Eat plenty of protein

A well-balanced diet is crucial for healthy hair growth, notes Arjun Dupati, MD, founder of Apollo Dermatology. And since hair is made of protein, including plenty of the nutrient is especially important. He advises aiming for at least 70 grams of protein daily by enjoying foods such as lean beef, poultry and fish. Prefer vegetarian protein sources? “Tempeh, tofu and plant-based protein shakes are great choices if meat is not an option,” he says.

Take vitamin D

Research in the journal Dermatology and Therapy shows that vitamin D3 supports hair follicles, and a result, may help stop hair loss. And in an International Journal of Trichology study, people who were low on the vitamin reduced their hair shedding by supplementing with vitamin D3 for three months. 

Dr. Dupati notes that it’s best to get a blood test to identify nutrient shortfalls and determine the supplement dose that’s right for you. “But if I didn’t know someone’s D3 values, I’d recommend taking 2,000 to 4,000 IUs a day,” he says.

Try a rosemary oil

Rosemary oil blocks a hormone known as DHT that can contribute to androgenic alopecia, a form of hair loss that occurs in both men and women. And researchers reporting in the journal Skinmed found that applying a rosemary lotion to the scalp for six months enhanced hair growth as effectively as the topical hair loss medication minoxidil (Rogaine). 

Hair serums, sprays and oil blends containing rosemary oil are widely available. But since rosemary oil can trigger skin reactions in some people, Dr. Han advises testing products on a small patch of skin on your inner forearm or scalp before using them as directed.

Take time to de-stress

Both physical and emotional stress can trigger hair loss—and they’re sneakier causes than many women expect. “Sometimes patients will tell me ‘Hey, I’m not that stressed’,” says Dr. Dupati. “But when I ask what’s been going on in their lives for the past few months, I find out they needed an emergency surgery, they had a job transition, one of their family members got sick and they were taking care of them or they were in a car accident.”

Shedding due to such stressors is usually temporary, but healthy hair regrowth can take time. “It typically resolves within a year, assuming that stress levels and their [stress] perception by the body has gone down,” he notes. 

To ease tension and help hair regrow naturally, he advises engaging in mindfulness activities such as meditation and deep breathing, getting plenty of sleep and exercising daily. And exercise doesn’t have to involve going to the gym and pumping iron, he says. “It can be as simple as taking a 15-minute walk every day.” 

Treat your scalp to a massage

Massaging your scalp sends stimulating signals to cells at the base of hair follicles. And when these cells are stimulated, they switch on genes that accelerate hair growth. So say Japanese experts, whose research suggests that doing a four-minute scalp massage daily can significantly increase hair thickness within 24 weeks. 

To do: Use your fingertips to apply gentle pressure to your scalp, moving in small, circular motions from the front of your hairline to the base of your skull. Then continue around to the sides of your head. Repeat for a total of four minutes.

How to stop hair loss: the bottom line

If the strategies above don’t deliver the hair restoration results you need, visit your dermatologist. He or she may recommend hair loss treatments such as prescription medications, laser therapy or platelet-rich plasma (PRP) therapy to stimulate hair regrowth.