Hair thinning might not be the sexiest topic on your mind, but it's one most of us will brush up against (quite literally) at some point. Whether it's strands in the shower drain, a disappearing parting, or a ponytail that feels a little less perky than it used to, the truth is: hair loss happens – and you're not alone!
But why, exactly? And more importantly, what can we do about it? Well, to demystify the science (and the stress) behind shedding, we spoke to Anabel Kingsley, Lead Trichologist and Brand President at Philip Kingsley, who breaks down the biggest culprits behind thinning hair, as well as how to boost body, volume, and confidence.
Side note: If you are experiencing significant thinning or hair loss (as in, more than a few strands in the plughole), it's important to seek professional medical advice. Google-ing your symptoms isn't always the answer, and there's only so much we can advise and recommend. An IRL appointment can help calm your worries and answer any personal questions you may have regarding hair loss.
The main causes of thinning hair
Age
"Everyone’s hair changes with age," says Anabel. "Just like we don’t have the same skin quality in our 40s, 50s or 60s as we did in our 20s, the integrity of our hair, and the condition of the scalp that supports it, evolves."
But while this is inevitable, it's not the same for everyone. "The extent of age-related hair changes depends largely on genes, the timing of menopause, overall health, and lifestyle factors," she explains. In other words: yes, age plays a role, but how your strands age is still partly in your hands (or your habits).
Hormonal changes
According to Anabel, "Perimenopause and menopause are perhaps the biggest contributing factors to age-related hair diameter changes." The hormonal rollercoaster that begins in your 40s (though sometimes earlier) can send your hair growth cycle into chaos.
"Our hormone levels become unpredictable, which can lead to excessive shedding," she says. "The hair growth cycle is closely regulated by hormones, so when they fluctuate, it can cause periods of extra hair fall."
And unfortunately, the fun (read: exhaustion of changing hormones) doesn't stop there. "With a decline in oestrogen and progesterone at menopause, many women notice a reduction in the volume of hair follicles on the scalp. Oestrogen helps keep hairs in their growth phase for the optimal amount of time, so when it decreases, hairs can become finer and shorter than they used to," says Anabel.
She also notes that the physical and emotional stress surrounding menopause can further exacerbate shedding – because yes, your follicles can feel your feelings!
Beyond menopause, hormonal changes caused by medical factors (such as Polycystic Ovarian Syndrome) can also cause hair loss. The extent of this is often down to genes; however, if you do suspect this is the cause of your thinning hair, do seek in-person advice from a trichologist or GP.
External factors (and genetics)
"Genetic thinning, known as androgenic alopecia, is, unsurprisingly, linked to androgens, or male hormones," Anabel says. "It’s genetically predetermined, and what happens is that the growth phase of the hair becomes shorter, while the regrown hairs are progressively finer in diameter." For many women, this kind of thinning tends to appear around perimenopause or post-menopause, creeping in gradually over time.
That is to say that sometimes, the cause of hair loss can be genetic.
But don't discount external influences: "Nutrient deficiencies, stress, diet, and excessive heat styling can all impact the health of your hair," Anabel adds. "An external factor, such as stress or dietary imbalance, is more likely to cause sudden hair thinning, whereas genetic causes develop slowly." Got a low iron or B12 intake? It could be the root cause of thinning hair.
How to improve hair thickness and volume
So, what can you do if your ponytail's feeling a bit lacklustre? Anabel shares her expert-approved toolkit:
- Avoid over-conditioning: "Don’t apply conditioner close to your roots, and rinse thoroughly. Too much product can weigh fine hair down."
- Double cleanse: "After masks or heavy styling, double shampoo to remove residue."
- Choose pre-shampoo treatments: "Use deep conditioners before shampooing rather than after – it prevents limpness and adds strength."
- Boost your roots: "Apply a volumising mousse, froth, or spray to your roots before blow drying, and flip your head upside down for extra lift."
- Refresh during the day: "If your style falls flat, revive it with dry shampoo or a texturising spray."
- Prevent breakage: "Fine hair is naturally fragile, so use bond-strengthening masks or pre-shampoo conditioning treatments to protect mid-lengths and ends."
- Colour cleverly (and with caution): "Colouring or bleaching can plump the hair shaft, creating the illusion of fullness. Keeping your hair shade close to your scalp tone also helps disguise areas of sparse coverage."
- Maintain a balanced diet: "A healthy diet and lifestyle promote healthy hair growth and optimum follicle function. Nutritional deficiencies are among the most common causes of hair loss we see."
- Shampoo daily, if you can: "Fine hair tends to have more oil glands on the scalp, so it gets limp and greasy faster. Washing every day helps maintain volume and freshness."
Above all, we can't stop the clock, nor can we prevent hormonal changes (though they are manageable with the help of GP advice), but we can make smart, scalp-loving choices that help our hair look (and feel) stronger, thicker, and happier at any age.
Lia Mappoura (she/her) is the Beauty Writer at Cosmopolitan UK, with over four years of experience reporting across the brand's print, social, video and digital platforms. Lia covers everything from emerging trend analysis to viral celebrity hair and makeup moments, making her an expert at spotting the season’s next big beauty look (before it takes over social media feeds).
In 2025, she was named The Rising Media Star at the Love Perfume Awards with The Perfume Shop, recognised for her outstanding digital fragrance content and for building genuine authority within the space. She is passionate about challenging outdated beauty stereotypes, championing inclusive representation in beauty, and educating readers on the trends, products and conversations shaping the industry today. Follow her on Instagram or find her on LinkedIn.
