Can You—and Should You—Delay Menopause? The Latest Science on Menopause Timing
Top docs weigh in on whether delaying menopause is possible—and if it’s even wise
We’ve all heard about our biological clock, but as we age, we may be more focused on our menopausal clock. The disruptive symptoms of this transition, like hot flashes and night sweats, have always felt unavoidable. But emerging research suggests we may have more control over the timing of our menopause start than we once thought. So much so, some women are asking: How can you delay menopause? If you’re looking for clues into your own countdown clock, we’ve got them. Here, doctors offer their expert insights into the mysterious world of menopause timing.
Why would you want to delay menopause?
The average age of menopause for women in the US is around 52, according to the federal Office of Women’s Health. While many of us look forward to no longer having to buy tampons or deal with painful cramps, there are big reasons why some people would want to delay the start of menopause. “One would be fertility,” says Heather Hirsch, MD, founder of The Menopause Clinic at Brigham and Women’s Hospital. For some, especially those focused on careers, facing fertility treatments or finding a partner later in life, every additional year before menopause offers added hope and opportunity for natural conception or better success with IVF.
But beyond that, it’s about healthy aging. Estrogen provides protective benefits to our body: helping to keep skin supple, bones strong and the heart, brain and liver healthy. “The age of menopause is inextricably linked to mortality,” says ob/gyn Kara Goldman, MD, a leader in menopause-timing research as the Director of Fertility Preservation at Northwestern University. Reporting in the Fertility & Sterility Family of Journals, she points out, “With the age of menopause largely unchanged over the past century but lifespan decades longer, women are spending a significant portion of their lives in menopause.” And we want those years to be filled with vibrancy, not frailty.
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What we know about menopause timing
At a cellular level, research shows that our ovaries age faster than the rest of the body. Dr. Goldman confirms, “Ovaries age decades earlier than other organ systems.” So if we slow down that aging, we may be able to hold off our menopausal transition.
Trying to figure out when you might hit menopause?
For the best estimates, consider your family history. “Your mother’s and grandmother’s menopausal timeline offer real clues about your own trajectory. But it’s not destiny. It’s the baseline,” says Bronwyn Holmes, MD, a women’s health physician with Eden. But it’s not just about our genes. She points out five other factors that influence your menopause timing…
- Metabolic health (blood sugar, insulin sensitivity and inflammatory markers)
- Reproductive history (pregnancies, breastfeeding duration and oral contraceptive use patterns)
- Underlying health issues (autoimmune diseases, thyroid problems and diabetes)
- Stress level (chronically high cortisol hormones)
- Toxic load (environmental chemical exposure)
“Your mother’s and grandmother’s menopausal timeline offer real clues about your own trajectory. But it’s not destiny. It’s the baseline”
Two things that speed up the onset of menopause the most
“We do know there are things that could bring menopause earlier,” says Dr. Hirsch. “Smoking and heavy drinking are the biggest things that kill off ovarian function.” She explains, “Carcinogens kill rapidly dividing cells in the body, like the ones that make up ovarian tissues. They can bring on menopause one to two years earlier.”
Things that can slow down the onset of menopause
While there is no magic pill that currently delays menopause, we aren’t completely powerless. Dr. Holmes says, “The current research indicates that targeted approaches that focus on metabolic wellness, hormonal stability and lifestyle modifications could help women prolong their reproductive years and create a more comfortable transition into menopause.”
“We can’t really stop menopause, but we can support the body in other ways, so it happens more gradually and we help support the body’s natural rhythm,” adds Meena Malhotra, MD, double board-certified in internal medicine and obesity medicine, and the founder of Heal n Cure Medical Wellness Center.
Use these strategies to slow (or improve) menopause
Consider these practical steps to support hormonal health and overall well-being through the menopause transition.
Eat right
Maintaining good metabolic health starts with the basics. “Your body requires particular nutrients to sustain ovarian function,” says Dr. Holmes. Talk to your doctor about which endocrine-supporting nutrients your unique system needs most.
Strive for healthy circulation
Dr. Holmes says, “Research shows that cardiovascular fitness, together with steady blood flow, enables proper hormonal communication.”
Get fresh air and sunshine
Being in nature is healing. Dr. Holmes says, “Women should perform outdoor activities for at least 10 minutes each day.” It’s proven to trigger a domino effect that enables the ovaries to send signals to the brain.
Reduce stress and boost sleep
“Women who achieve better sleep quality, learn stress management techniques, and establish daily routines tend to experience better hormonal results, which indicate improved ovarian health,” says Dr. Holmes.
Protect your cellular health
Loads of research these days focuses on optimizing our mitochondria, the little energy factories inside each cell. A supplement called nicotinamide adenine dinucleotide (the coenzyme better known as NAD+) shows potential for longevity. Dr. Holmes says, “It could enhance cellular resistance, which could impact how the body ages reproductively.”
What about just hiding your menopause symptoms?
In this new world of menopause tinkering, some women are choosing to keep their IUDs in place longer, so they won’t notice their menopause symptoms starting. What do doctors say about this strategy?
“The only thing this would do is help to alleviate the heavy bleeding, the irregular periods and the painful cramps some women get as they go through perimenopause,” says Dr. Hirsch. “This approach doesn’t address the rest of the body and the brain symptoms like hot flashes, night sweats or brain fog. It won’t help with sleeplessness or irritability, or skin and hair changes. An IUD is not stopping your hormones from doing whatever they will do.”
The future of menopause-timing research
In the future, will we be able to schedule our menopause like a gap year to backpack through Europe? Maybe not. But research is rapidly evolving. In fact, Dr. Goldman is studying how to extend the lifespan of ovaries to lengthen fertility years, specifically for cancer patients. And her preliminary studies are showing great promise.
So until more breakthroughs arrive, rely on healthy choices that can make the arrival of menopause (whenever it occurs) as painless as possible.
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