What’s this about?
The research is titled “Menopause accelerates biological aging,” was published in 2016 and led by Morgan E. Levine along with Steve Horvath and others. They wanted to know whether the timing and nature of menopause are linked to biological aging, not just how many years a woman has lived (chronological age), but how “old” her body appears to be at the cellular (epigenetic) level. They used a biomarker called the “epigenetic clock” (based on DNA methylation levels) to estimate that.
In simpler terms: does going through menopause earlier (or having your ovaries removed early) make your body age faster?
When & Who?
The study used data drawn from four large observational datasets:
- Women’s Health Initiative (WHI) – n = 1,864 women.
- InCHIANTI study – n = 200 women.
- PEG (Parkinson’s disease, Environment, and Genes) – n = 256 women.
- NSHD (National Survey of Health and Development) – n = 790 women.
In total, the study draws on data from ~3,100+ women across these cohorts.
What did they find?
- Women who experienced earlier natural menopause showed higher epigenetic age acceleration in their blood. That means their biological clock was ahead of their chronological age.
- Women who had a bilateral oophorectomy (both ovaries removed) also showed this accelerated biological aging.
- The longer the time since menopause, the greater the epigenetic age acceleration.
- Interestingly: In saliva and buccal (cheek) tissue, the associations were weaker or not significant for age at menopause. The strongest signal was in blood tissue.
- Genetic analyses hinted that some of the same genetic factors that influence age at menopause also influence epigenetic aging, suggesting a shared biological link rather than just coincidence.
Why does this matter?
This study suggests that menopause is not just a reproductive transition, but may also signal, or possibly cause, accelerated aging at a cellular level. That has implications because accelerated biological aging has been linked to higher risks of age-related diseases (cardiovascular disease, dementia, osteoporosis) and earlier mortality in other studies.
For you, as a woman transitioning through or approaching menopause, it highlights that this life stage may present an opportunity: rather than accepting “this is just how aging happens”, there might be actions we can take to slow the clock or buffer our biology.
What am I doing about it?
Here’s how I translate this into meaningful action:
- I’m paying attention to my reproductive aging timeline (age of menopause, whether surgery/removal of ovaries is involved) and treating it as part of my aging profile, not separate.
- I’m integrating lifestyle strategies known to support healthy aging (exercise, bioidentical hormone therapy, nutrition, sleep, stress management) as preventive tools.
- I am not just “getting in shape” but also “supporting my deeper biology” through this transition.
- I monitor signs of biological aging via health markers and biological age test kits (My favorite biological age test kits are TruDiagnostic and Glycanage) and align them with strategies around menopause, so the shift doesn’t feel passive but proactive.
Practical Tips
Here are concrete actions you can take, especially meaningful given your wellness-focus and interest in deep self-reflection:
- Track your reproductive aging milestones
- Note your age at natural menopause, or if you’ve had an oophorectomy, note the age at surgery.
- If you’re perimenopausal now (which many women in their late 30s/early 40s begin to be), keep an eye on menstrual changes, hormonal symptoms (hot flashes, sleep disruptions, mood shifts).
- Consider discussing with a healthcare provider whether your age at menopause (or expected age) should enter into your broader “aging risk” conversation.
- Note your age at natural menopause, or if you’ve had an oophorectomy, note the age at surgery.
- Maintain or increase physical activity
- Resistance training is excellent for preserving muscle, metabolic health, bone strength.
- Regular aerobic work (spin classes, running, biking or swimming) supports cardiovascular and overall systemic health, both relevant to aging.
- Prioritize movement that also supports hormonal health: e.g., core strength, pelvic floor, good posture, mobility.
- Resistance training is excellent for preserving muscle, metabolic health, bone strength.
- Prioritize sleep and recovery
- The study found stronger signals in blood; but other research links poor sleep in menopause with worse aging outcomes.
- Ensure you are getting enough restorative sleep: aim for 7–9 hrs, reduce nighttime interruptions, optimize sleep environment (cool, dark, quiet).
- Consider cold plunging / recovery tools, but pair that with consistent sleep hygiene and make sure you’re not overbiohacking adding more stress to an already high stress load.
- The study found stronger signals in blood; but other research links poor sleep in menopause with worse aging outcomes.
- Support healthy nutrition + hormone-friendly foods
- Eat a diet rich in whole foods: vegetables, fruits, lean protein, healthy fats (particularly omega-3s) and fibre. Think Mediterranean diet.
- Phytoestrogen-rich plants (e.g., soy, flaxseed, legumes) may support hormonal balance during menopause transition (discuss with your doctor).
- Avoid excessive alcohol, processed foods, and high sugar, each can worsen menopausal symptoms and may accelerate aging.
- Eat a diet rich in whole foods: vegetables, fruits, lean protein, healthy fats (particularly omega-3s) and fibre. Think Mediterranean diet.
- Manage stress and support emotional health
- Chronic stress is known to accelerate biological aging (via epigenetic and other mechanisms), so your interest in deep self-reflection is an asset.
- Practices like mindfulness, journalling, therapy, or breathwork can help you navigate this transition not just physically but psychologically, which matters.
- Chronic stress is known to accelerate biological aging (via epigenetic and other mechanisms), so your interest in deep self-reflection is an asset.
- Talk to your healthcare provider about hormone therapy / interventions
- The study noted that women who had menopausal hormone therapy (MHT) had lower epigenetic age in buccal tissue (though results are complex).
- That doesn’t mean hormone therapy is right for everyone, it depends on risks, benefits, personal health history. But you may want to discuss: “Given this research, is hormone therapy or other hormonal support something I should consider sooner rather than later?”
- The study noted that women who had menopausal hormone therapy (MHT) had lower epigenetic age in buccal tissue (though results are complex).
- Consider biomarkers / aging research
- As you deepen your health‐tracking practice, you might explore biomarkers of aging (telomere length, epigenetic age tests) if available and affordable, as a baseline to monitor progress.
- Use wellness interventions with a mindset: “How can I slow the ticking of my biological clock?” rather than only “stay young”.
- As you deepen your health‐tracking practice, you might explore biomarkers of aging (telomere length, epigenetic age tests) if available and affordable, as a baseline to monitor progress.
This study is both a red flag and an opportunity. It signals that the menopause transition isn’t just about hot flashes or changing periods, it may mark a shift in how your body ages at the most fundamental level. But the good news is that you can take meaningful steps now to tilt outcomes in your favor.
The clock may be ticking – but you hold the dial.
Reference: Levine, M. E., Lu, A. T., Chen, B. H., Hernandez, D. G., Singleton, A. B., Ferrucci, L., Bandinelli, S., Salfati, E., Manson, J. E., Quach, A., Kusters, C. D. J., Kuh, D., Wong, A., Teschendorff, A. E., Widschwendter, M., Ritz, B. R., Absher, D., Assimes, T. L., & Horvath, S. (2016). Menopause accelerates biological aging. Proceedings of the National Academy of Sciences, 113(33), 9327–9332. PNAS.