The Menopause Hair Guide · 64 page PDF
Your hair is changing. Here is a calm plan for what to do next.
Understand what may be happening, know who to see first and care for your hair one steady week at a time. Written from lived experience and seven years beside a women's hair loss specialist.
Instant PDF download · One payment, no subscription · Read on your phone or print at home
- Secure checkout by Stripe
- VISA
- Mastercard
- Amex
- Apple Pay
- Google Pay
- 43 referenced sources
- 12 week plan and trackers
- Every hair texture
- No paid product placements
Does this sound familiar?
You are not imagining it. You are not vain.
- "There is more hair in the plughole than there used to be."
- "My parting looks wider under the bathroom light."
- "I was told it is just my age and sent home."
- "I have spent a fortune on serums and I still do not know what is going on."
- "My ponytail feels like half of what it was."
Hair is rarely just hair. It is part of how you recognise yourself. Yet most women are left with two options: a rushed appointment or hours of conflicting advice online at midnight. This guide is the third option. A calm, honest map, written by someone who has sat with women going through exactly this.
Instant PDF download · 64 pages · 43 sources
Why this guide is different
A hair expert first. Your GP when it matters.
For gradual thinning or shedding with no warning signs, the guide shows you how to find a qualified trichologist or a hairdresser experienced with thinning hair. Your GP is for tests, HRT, prescriptions and the warning signs that should never wait. It is the approach Mary saw work for women, week after week.
Know what you are looking at
Pattern thinning, a sudden shed or breakage? Clear diagrams and an observation sheet help you describe it, without guessing a diagnosis.
See the right person, sooner
A hair expert checklist, a printable GP script and a blood test conversation sheet, so every appointment counts.
Care for the hair you have
Scalp and styling routines for straight, wavy, curly and coily hair, locs and silver hair, plus a 7 day meal plan.
Instant PDF download · 64 pages · 43 sources
What's inside
64 pages, 15 sections, one steady plan
Read it in order or start with the page that helps today. Every section ends with what the research says and how strong that evidence is.
- 00From the authorA letter about living this change
- 01How to use this guideThe 12 week path and Start here this week
- 02Your hair observation sheetPattern diagrams and scarring warnings
- 03What is happening to your hairThe growth cycle, hormones and pattern hair loss
- 04Root causes checklistIron, thyroid, stress, nutrition, medicines, styling
- 05Who to see and whenHair expert, GP or dermatologist
- 06Treatments: what existsNine options and what the research shows
- 07Nutrition for hairA 7 day meal plan and simple recipes
- 08Scalp healthDaily and weekly routines
- 09Gentle styling and haircareCuts, colour and care for every texture
- 10Stress, sleep and lifestyleHot flushes, nights and wellbeing
- 11Your 12 week planThree phases, twelve action cards
- 12Trackers and logsShedding tracker, photo log, symptom diary
- 13Product and ingredient guideNo paid placements
- 14Confidence and camouflageFibres, toppers, colour and cut
- 15Glossary, FAQs and evidencePlain definitions and 43 sources
Printable worksheets
- Hair observation sheet and pattern map
- Scarring warning signs companion
- Hair expert checklist and GP script
- Blood test conversation checklist
- Ingredient label decoder
- 7 day hair friendly meal plan
Your 12 week plan
- Weeks 1 to 4: notice and prepare
- Weeks 5 to 8: build the routine
- Weeks 9 to 12: review and decide
- Twelve weekly action cards to tick
- Shedding tracker, monthly photo log and symptom diary
Twelve weeks is a plan for organising care, not a regrowth deadline.
Instant PDF download · 64 pages · 43 sources
Look inside
Real pages from the guide
No mock ups. These are spreads from the finished PDF.
Who it is for
Made for you if
- You have noticed a wider parting, more shedding, breakage or a texture change in perimenopause or after
- You want to understand what may be happening before spending money on products
- You want to know whether to see a hair expert, your GP or both. You want to know what to say
- You like a clear plan with printable worksheets and trackers
- Your hair is straight, wavy, curly, coily, loc'd or silver. It is all here
Who it is not for
Not right for you if
- You want a guaranteed cure or a miracle product. We will not promise one
- You have sudden patches, a sore or scaly scalp or a receding hairline. Please see your GP first and come back to the guide afterwards
- You need a personal diagnosis or medical advice
- You want a printed book posted to you
Read the sample pages first if you are unsure. That is what they are for.
About the author
Written by Mary
Mary has lived through menopause herself. She also spent seven years working alongside a specialist in women's hair loss consultations and treatment plans, sitting with women as they described the same fear, frustration and grief.
"I learned how often women are told to just live with it. I learned how rarely they are given a calm, honest map of what might help, what is unproven and when to ask for medical advice. This guide is the map I wanted then."
Mary writes under a pen name to protect the privacy of the women she worked with. She is not a doctor. More about Mary.
Instant PDF download · 64 pages · 43 sources
The evidence base
43 sources. No miracle claims.
The guide draws on 43 sources, including 23 peer reviewed papers and reviews, alongside guidance from the NHS, NICE, the British Association of Dermatologists, Women's Health Concern and the American Academy of Dermatology. Sources were checked on 8 November 2026.
Numbered citations
Small numbers in the text link each claim to its source in the full reference list.
Honest strength labels
Each chapter rates its evidence as strong, moderate or emerging. Where evidence is weak, the guide says so.
Clear limits
It is education, not a diagnosis or treatment. It explains what exists and what the research shows, so you can decide with a professional.
Your purchase
Simple, instant and yours to keep
- Pay securely by card, Apple Pay or Google Pay through Stripe
- Download the PDF straight away from the confirmation page
- Keep it, print it, come back to it every season
Clear and fair
What happens when you buy
The guide is digital content, so at checkout you ask for immediate access and acknowledge that you lose the 14 day right to cancel once it is supplied. That is why every sample page is free to read first.
Your statutory rights are not affected. If the file is faulty or not as described, email us and we will put it right or refund you. Refund policy.
- Secure checkout by Stripe
- VISA
- Mastercard
- Amex
- Apple Pay
- Google Pay
Questions
Frequently asked questions
What exactly do I get?
A 64 page A4 PDF, ready to download straight after payment. Read it on your phone, tablet or computer or print the worksheets you need.
Will this make my hair grow back?
No guide can honestly promise that. Hair changes have different causes and some, like female pattern hair loss, cannot be cured. The guide helps you understand what may be happening, see the right person sooner, ask better questions and care for the hair you have.
Is Mary a doctor?
No. Mary is a pen name. She has lived through menopause and spent seven years working alongside a specialist in women's hair loss consultations and treatment plans. Every health claim in the guide is referenced. It is education, not medical advice.
Does it work for curly, coily, grey or loc'd hair?
Yes. The guide covers straight, wavy, curly and coily hair, silver hair, locs, braids and protective styles. There is a care by texture page and the warning signs section includes conditions that are more common in Black women.
I already use minoxidil or HRT. Is it still useful?
Yes. Many readers use it to organise questions, track changes and build a gentle routine alongside treatment. It never replaces advice from your prescriber and it never suggests changing a dose.
I live outside the UK. Will it still help?
It is written for UK readers and uses NHS and NICE guidance, with many international sources too. Medicine licensing differs between countries, so always check locally. The hair expert section lists an international register.
Do I need to buy any products?
No. The guide recommends no brands, has no paid placements and no affiliate links. The ingredient decoder helps you judge labels for yourself.
Is there a printed copy?
No. It is a digital download only and nothing is posted. The pages are designed to print well on A4 at home.
Can I get a refund?
Because the guide is digital content, at checkout you ask for immediate access and acknowledge that you lose the 14 day right to cancel once it is supplied. That is why you can read the sample pages first. Your statutory rights still apply: if the file is faulty or not as described, email us and we will put it right or refund you.
Is checkout secure? How can I pay?
Checkout is hosted by Stripe, so we never see your card details. You can pay by debit or credit card or with Apple Pay or Google Pay where your device supports them.
Is £17 the full price?
Yes. £17 is a one off payment with no subscription. It includes any VAT that applies.
How do I get help with my download?
Email help@menopausehairguide.com and we will reply within two working days.
Your next 12 weeks
Stop searching alone at midnight. Start with a plan.
Understand the change. Care for your hair. Feel more like yourself.
Instant PDF download · 64 pages · 43 sources
- Secure checkout by Stripe
- VISA
- Mastercard
- Amex
- Apple Pay
- Google Pay
Not ready? Take the free 2 minute hair quiz first.