Aging & menopause: Do you age faster after menopause?
Menopause brings many changes to the body, and it’s natural to wonder whether some of those changes mean you’re aging faster.
Research suggests that menopause may modestly accelerate certain biological processes associated with aging. One UCLA study, for example, found an association between menopause and increased cellular aging. [1] At the same time, common menopause experiences such as disrupted sleep can also affect how we feel, function and age over time. [2,3]
But menopause doesn’t mean that your health suddenly begins to decline. It’s a normal biological transition, and understanding what’s happening in your body can help you take steps to support your health and well-being through menopause and beyond.
What is menopause?
Menopause is reached when a woman has gone 12 consecutive months without a menstrual period. [4] But the hormonal changes associated with menopause begin well before that milestone.
During perimenopause, levels of hormones such as estrogen can fluctuate significantly, contributing to symptoms including hot flashes, night sweats, sleep disturbances and changes in mood. After menopause, estrogen levels remain lower, and these hormonal changes can have effects throughout the body.
That’s one reason menopause can sometimes feel like more than the end of your menstrual cycle. It is a whole-body transition that can affect everything from sleep and skin to bone, cardiovascular and metabolic health.
Does menopause make you age faster?
In some ways, menopause appears to influence the biological aging process. One UCLA study found that menopause speeds up cellular aging by about 6%. [1]
That doesn’t mean you suddenly become “older” after menopause. Rather, hormonal changes during this stage of life can affect several systems involved in healthy aging.
Sleep can become more difficult. Changes in hormones, along with symptoms such as hot flashes and night sweats, can make it harder to fall asleep or stay asleep. [2] Over time, consistently poor sleep can affect physical and cognitive health and has itself been associated with accelerated biological aging. [3]
Skin can change. Estrogen plays a role in maintaining collagen, skin thickness and elasticity. In the first five years of menopause, women may lose approximately 30% of the collagen in their skin. [5] This can contribute to increased dryness, fine lines, wrinkles and changes in skin firmness.
Long-term health becomes increasingly important. The hormonal changes associated with menopause occur at the same time that women begin to face greater age-related risks in areas such as cardiovascular and bone health. This makes midlife an especially important time to pay attention to the habits that support healthy aging.
Why estrogen matters as we age
Estrogen is often thought of primarily as a reproductive hormone, but its effects extend far beyond the menstrual cycle. As estrogen levels decline during menopause, women may experience changes across many areas of the body, including sleep, temperature regulation, skin and hair, mood, and vaginal and urinary health.
This also helps explain why menopause can feel different from woman to woman. Some women experience relatively few symptoms, while others experience changes that meaningfully affect their comfort, sleep or quality of life.
Rather than viewing these changes simply as signs of “getting older,” it can be helpful to recognize menopause as a distinct biological transition. Knowing what is changing, and why, can make it easier to identify the lifestyle habits, support and treatment options that are right for you.
Supporting healthy aging during and after menopause
While you can’t stop aging (or menopause), there is a lot you can do to support your health during this stage of life.
The National Institute on Aging recommends several foundational habits for staying healthy during and after menopause. [6]
Eat a nutrient-rich diet. A balanced diet that includes adequate calcium and vitamin D can help support bone health, while nutrient-dense foods provide the protein, vitamins, minerals and other nutrients your body needs as you age.
Stay physically active. Regular movement supports cardiovascular health, bone health, muscle strength, mobility and overall well-being. Incorporating both aerobic activity and strength-building exercise can be particularly valuable in midlife and beyond.
Prioritize sleep. Sleep can be challenging during menopause, especially if hot flashes or night sweats are waking you up. Creating consistent sleep habits and addressing symptoms that interfere with sleep can help support both day-to-day well-being and long-term health.
Support your metabolic health. Body composition and metabolism can change during the menopause transition. Regular physical activity, nutritious food and sustainable lifestyle habits can help support metabolic health over time.
Avoid smoking. Not smoking remains one of the most important things you can do to support cardiovascular health and healthy aging. [6]
And if menopause symptoms are interfering with your sleep, daily activities or quality of life, you don’t have to simply live with them. There are a range of approaches available to help manage menopause symptoms. Talk with your healthcare provider about your symptoms, health history and the options that may be appropriate for you.
Aging is inevitable. How you support your body along the way can make a meaningful difference in how you feel through menopause and beyond.
References:
- Wheeler, M. and Schmidt, E. (2016, July 25). “Menopause, Sleepless Nights May Make Women Age Faster.” UCLA. Retrieved April 27, 2023.
- Johns Hopkins Medicine. “How Does Menopause Affect My Sleep?” Retrieved April 27, 2023.
- AASM Sleep Education. (2022, July 11). “How Sleep Deprivation Ages You Quicker.” Retrieved April 27, 2023.
- Equelle. “What Is Menopause?” Retrieved April 26, 2023.
- American Academy of Dermatology. “Caring for Your Skin in Menopause.” Retrieved April 27, 2023.
- National Institute on Aging. “Staying Healthy During and After Menopause.” U.S. Department of Health and Human Services.
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