PREMATURE VS. EARLY MENOPAUSE: CAUSES, RISKS, AND NATURAL SUPPORT STRATEGIES

Imagine expecting menopause to be years away, only to find yourself navigating the symptoms in your 30s or early 40s. This reality, known as premature or early menopause, can feel daunting – but understanding why it happens and how to support your body can make all the difference.

Menopause is a natural transition, but when it arrives earlier than expected, it can feel like your world has been turned upside down. While most women reach menopause around age 51, for some, it can happen much sooner. Menopause before age 40 is called "premature menopause," and menopause before age 45 is known as "early menopause."

In this blog, we’ll explore the differences between premature and early menopause, why they occur, the potential health impacts, and how to support your hormones naturally.

PREMATURE VS EARLY MENOPAUSE

WHAT IS PREMATURE MENOPAUSE?

Remembering that menopause is achieved when you haven’t had a period for over 12 months, premature menopause occurs before the age of 40, affecting about 1% of women. Your ovaries have stopped producing eggs and your estrogen levels have dropped much earlier than expected. This sudden change can bring about symptoms similar to typical menopause but at a much younger age.

WHAT IS EARLY MENOPAUSE?

Early menopause refers to menopause that occurs between the ages of 40 and 45, impacting approximately 5% of women. Earlier than the ‘average’ age of menopause, but a little later than premature menopause.

FEELING CONFUSED ABOUT WHETHER YOU'RE IN PERIMENOPAUSE?

If you’re not sure whether what you're experiencing is related to perimenopause or early menopause, my free resource, "The Perimenopause Decoder," [LINK TO THE DECODER PLEASE] can help you decode what’s happening in your body. It’s a helpful guide to understand your symptoms and take the next steps confidently.

WHY DOES PREMATURE OR EARLY MENOPAUSE HAPPEN? GENETICS:

If your mother or sister experienced early menopause, you might be more likely to experience it too. Chromosomal abnormalities like Turner’s syndrome can also be a cause.

AUTOIMMUNE DISORDERS:

Conditions such as thyroid disease, rheumatoid arthritis, or Addison’s disease can lead to premature menopause, as they cause the immune system to attack the ovaries.

INFECTIONS:

Infections like mumps or pelvic tuberculosis may damage the ovaries and lead to early menopause.

LIFESTYLE FACTORS:

Smoking has a dose-related effect on early menopause, meaning the more you smoke, the sooner menopause might begin. Poor nutrition and high-stress levels can also play a role.

I smoked in my teens and twenties, and even though I quit before having my first child, I’ve often wondered if those years of smoking contributed to my slightly younger transition to menopause at 48. It’s just one more reason why quitting smoking (or never starting!) can have such a positive impact on your long-term health. (And another reason to tell the girls in your life to avoid smoking and vaping!)

MEDICAL INTERVENTIONS:

Treatments like chemotherapy, radiation, or surgical removal of the ovaries (bilateral oophorectomy) can induce premature menopause.

METABOLIC DISORDERS:

Conditions like 17 alpha-hydroxylase deficiency or galactosemia can contribute to an earlier onset.

SUDDEN VS. GRADUAL ONSET

Premature menopause can often occur abruptly, especially if caused by surgery or medical treatment. This sudden change can be a shock to the system compared to the more gradual hormone decline typical in early menopause. It can feel very hectic for you as your body is thrust into full menopause and hasnt had a chance to adjust gradually to the change in estrogen and progesterone levels.

LONG-TERM HEALTH RISKS FROM PREMATURE AND EARLY MENOPAUSE

We know that estrogen influences the state of health of pretty much every system of our body (see the list of symptoms that can be attributed to perimenopause if you don’t believe me!), here are some of the main long-term health risks to think about in premature or early menopause.

INCREASED RISK OF OSTEOPOROSIS AND FRACTURES

Estrogen plays a crucial role in protecting bone density. When you have low estrogen from an early age, bones can become weaker, leading to a higher risk of osteoporosis and fractures at a younger age. By maintaining strong bones, you can stay active, independent, and continue to participate fully in life, whether that's playing with your kids or grandkids, traveling, or simply enjoying your daily activities without the fear of fractures or limited mobility.

CARDIOVASCULAR HEALTH RISKS

Estrogen helps keep your heart and blood vessels healthy, and losing it early can increase your risk of heart disease and stroke. You may see your blood cholesterol levels increase, or see changes in your blood pressure. Protecting your heart means avoiding these diseases, but it also helps you maintain the energy needed to live a full, active life without feeling tired, out of breath, and limited in the activities you can do because of them. It’s about making sure you can keep doing the things you love for many years to come.

COGNITIVE AND MOOD CHANGES

Estrogen has protective effects on the brain, and premature loss can increase the risk of cognitive decline, dementia, and mood disorders such as anxiety and depression. Maintaining cognitive health helps you stay sharp, present, and fully engaged with the people and activities that matter most to you, ensuring you don’t miss out on life’s meaningful moments.

IMPACT ON FERTILITY AND SEXUAL HEALTH – MAINTAINING INTIMACY AND CONNECTION

Premature menopause affects fertility, making it challenging to conceive naturally. It can also lead to vaginal dryness, reduced libido, and discomfort during intercourse. Addressing this means you can maintain intimacy and connection with your partner, which is an essential part of emotional well-being and happiness.

HORMONE THERAPY AND HOLISTIC SUPPORT – A PERFECT PAIR

Hormone Replacement Therapy (HRT) became popular in the 1960s and was later promoted as a way to prevent various postmenopausal health conditions.

THE HISTORY AND STIGMA OF HRT/MHT

However, In the early 2000s, the Women’s Health Initiative (WHI) study suggested HRT posed more risks than benefits, including an increased risk of heart disease and breast cancer. This led to widespread fear and a drastic decline in HRT use.

What We Know Now – Benefits of MHT for Premature/Early Menopause

Recent reanalyses of the WHI data indicate that starting HRT in women under 60 or within 10 years of menopause may have beneficial effects on cardiovascular health and reduced mortality.

These days, there is also access to body identical (biodentical) hormone therapy, that is better than the hormones first used and and that influenced the outcome of the WHI study.

For younger women or those who experience menopause early, Menopausal Hormone Therapy (MHT) can significantly reduce the risks of osteoporosis, cardiovascular disease, and cognitive decline. This can help you preserve and protect your long-term health and well-being, enabling you to live a more active and longer life.

Hormone Therapy and Lifestyle – They Work Better Together

MHT can be incredibly effective, but it’s not a one-size-fits-all solution. It may not be suitable for you. Your best option is to discuss with your doctor. You may even have to try some different doses and application methods before you find one that suits. Think of it as part of a bigger picture – one that includes proper nutrition, exercise, stress management, and sleep.

In my experience working with women who have experienced premature and early menopause, I’ve seen the best results when MHT is supported by healthy lifestyle changes. Some women still experience symptoms even with hormone therapy, and that’s where getting the food right becomes crucial. When we get it right, those lingering symptoms often resolve, and overall health improves dramatically.

GETTING 'THE BASICS' RIGHT – THE FOUNDATION OF HORMONE HEALTH

While we aren’t trying to balance your hormones in perimenopause or menopause; we are trying to help your body adapt better to the natural hormone fluctuations and decline. Here are the essential pillars of health - the basics - that can support you through this phase:

SAFE SUN EXPOSURE FOR VITAMIN D:

Spending time in the sun helps boost your vitamin D levels, which is vital for bone health, immune function, and mood stability. Make sure you get 10-15 minutes of safe sun exposure on your arms and legs daily or consider a supplement if you live in a less sunny climate, or during autumn and winter.

DAILY JOY, SELF-LOVE, AND ACCEPTANCE:

Stress can make menopause symptoms worse, so finding joy, practicing self-love, and accepting your body through these changes can reduce stress levels, and help you feel better during the changes.

SOCIAL CONNECTIONS:

Don’t underestimate the power of strong social connections – they offer emotional support, reduce stress, and improve mental health during this transition. This is especially important during premature or early menopause, as your friends may not be going through this with you. Talk to them about what you need, how you’re feeling, so they can support you, and you’ll help them understand what it will be like. Joining a community of women going through the same experience can be really beneficial too.

FOOD-BASED NUTRITIONAL SUPPORT

• Omega-3s: Omega-3 fatty acids found in flaxseed oil, fatty fish, nuts, and seeds support heart health and reduce inflammation, which is crucial for protecting against cardiovascular disease. They also improve cellular health and hormone function - helping your body better adapt to the hormone changes of premature/early menopause.
• Calcium-rich foods: Since premature menopause increases the risk of osteoporosis, focusing on calcium-rich foods like leafy greens, almonds, dairy, and canned sardines with bones is essential. This supports bone density, helping to keep your bones strong and reducing the risk of fractures.
• Vitamin D: Essential for bone health, especially as you’re at greater risk of bone loss. If you can’t get enough from the sun, consider a supplement during autumn and winter months. It ensures your body absorbs the calcium you’re eating, making it effective for bone health.

THE ROLE OF HERBAL MEDICINE – PERSONALISED FOR YOU

Herbal medicine is a powerful tool, but it’s most effective when tailored to your unique experience of menopause.

For instance, one woman might need herbs like Withania (Ashwaghanda) to help manage stress and support the adrenal glands, while another might benefit more from Black Cohosh for hot flushes, and someone else might respond best to Vitex for progesterone-related imbalances.

No two women will have the exact same herbal prescription, even if they're all going through perimenopause. This is because other factors – like thyroid conditions, gut health issues, or past health history – play a role in how your body is adjusting to the hormone changes. Working with a naturopath or herbalist ensures that your herbal treatment is tailored to your needs, addressing both the symptoms and the root causes of imbalance.

MAKING THESE CHANGES PART OF YOUR LIFE

It’s easy to read about these tips and think, "That sounds great, but how on earth do I actually do all of this?"

”To make a change, start with a few minutes a day.”

The key is to start small, pick one or two areas to focus on, and gradually build them into your routine. Whether it’s adding more leafy greens to your meals, taking a short walk in the sun, or setting aside five minutes each morning to journal or meditate, every step helps.

Navigating premature or early menopause isn’t easy, and often comes as a physical, mental, and emotional shock, but with the right knowledge and support, you can take control of your health and well-being for the transition and as you age.

Nourishing foods, lifestyle changes, and perhaps a bit of herbal wisdom, are a great support and can work well with hormone therapy, so you can smooth the path ahead.

Remember, every woman’s journey is unique, but you have the power to shape how this chapter unfolds. Embrace this time with confidence, and know that you’re not alone – there’s always support available to help you feel your best.

THE DISCLAIMER – ALWAYS CONSULT A HEALTH PROFESSIONAL

Remember, this information is not intended as medical advice. Always consult with a healthcare professional for personalised guidance.