The Role of Genetics in Menopause: What You Can Expect

One area influenced by genetics is the age of menopause. Research has found that the timing of menopause can be hereditary. If your mother, grandmother, or other close female relatives experienced menopause earlier or later than average, there’s a good chance you’ll do the same.

Studies suggest that up to 50% of the variation in the age of menopause is due to genetic factors. A 2019 study published in Nature Genetics identified 290 genetic variants associated with the timing of menopause, many of which are related to DNA damage repair and reproductive ageing₁. Specific genes involved in oestrogen production and regulation can have a profound effect on how your body manages the hormonal shifts during menopause.

Oestrogen plays a vital role in maintaining bone density, and as our oestrogen levels fall (along with other things) during menopause, the risk of osteoporosis increases. Genetics can significantly influence how severe this bone density loss might be. Women with a family history of osteoporosis or fractures should be mindful. Studies suggest that up to 80% of bone density variation is due to genetic factors₃.

Preventive measures, such as increasing calcium and vitamin D intake, and regular weight-bearing exercises like walking (adding a weighted vest is amazing) or strength training, can really help protect your bones during this phase.

Menopause is often when cardiovascular issues develop, as those declining oestrogen levels can affect cholesterol levels, blood pressure, and overall heart health. If your close relatives have experienced any heart disease, it’s important to be proactive in keeping an eye on your heart health. A 2011 study in Circulation confirmed that women with a family history of heart disease have a 20-30% increased risk₄. Regular check-ups, a heart-healthy diet, and aerobic exercise will support cardiovascular health.

While genetics play a major role, epigenetics (the study of how your behaviours and environment can affect the way your genes work) also has influence over your menopause experience. Epigenetics shows us that while we can’t change our genes, we can affect the way they are expressed.

Nutrition, exercise, and stress management are some of the factors that can influence the severity of your menopause symptoms. Studies indicate that women who lead physically active lives, maintain a balanced diet, and practice stress-reduction techniques like meditation, tend to experience fewer and less intense symptoms. 

Understanding the role of genetics in menopause empowers you to take a proactive approach to managing your symptoms and overall health. Here are some strategies you may want to consider:

Take the time to talk to your female relatives about their menopause experiences. Did they have early or late menopause? Did they suffer from severe hot flushes or mild symptoms? 

If you’re worried about your risks for conditions like osteoporosis or cardiovascular disease, discuss further testing with your doctor. This may also be the time to discuss if HRT / MHT is a possibility for you.

While you can’t rewrite your genetic code, you can change your lifestyle. Maintaining a healthy weight, exercising regularly, and eating a diet rich in calcium, vitamin D, and heart-healthy fats can help mitigate some of the risks associated with menopause. Managing your stress through practices like yoga or mindfulness can also reduce the intensity of menopausal symptoms. Also being aware of the triggers for yourself can help a great deal - no chilli for me at the moment!

Menopause is an inevitable part of every woman’s life, and while genetics may play a part in when and how it happens, you can still take control of much of your experience. Understanding your genetic predispositions and making informed lifestyle choices, can help to make it the best experience possible.

Oh, and if you’re a mum of daughters - do them a favour and discuss all of these things openly with them when the time is right. Continuing to remove the stigma around these conversations will only help to bring around more positive change in the world.