Menopause can be delayed if you include these nutrients in your daily diet, gynecologist explains

Expert says that proper nutrition can help ovaries to function in a much better way. (Picture Credit: Pexels)

• Omega-3s may delay menopause and ease symptoms by balancing hormones.
• Vitamin D and calcium intake linked to later menopause and better bone health
• A nutrient-rich diet can support smoother hormonal transitions during menopause

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Menopause is a natural biological process, but studies have found some lifestyle and nutritional choices can affect the age it starts. Nutrients are known to support hormone balances and ovarian health. Adding them to a daily menu can postpone menopause and contribute to good health.

Menopause is a significant stage in every woman’s life that typically begins between ages 45 and 55. It is a natural progression, but the age at which it happens can vary considerably between individuals. Early menopause is known to be closely related to risk factors for bone loss, cardiovascular disease and metabolic alterations. As the result, many females search for safe and natural support to maintain their hormonal balance and possibly extend their reproductive span.

More recently, menopause timing has become an area of scientific interest for its association with nutrition. Studies have demonstrated that women who consume diets high in specific vitamins, minerals and healthy fats often go through menopause at a later age than those who have nutrient-deficient diets.

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“Nutrition influences ovarian function to a degree that many women are unaware of,” says Dr. Manisha Rao, a Noida-based gynaecologist and reproductive health specialist. “Hormones are synthesized, modulated and metabolized with the assistance of nutrients,” she says.

“When the ovaries receive long-term support from some of the nutritional building blocks then they continuously get certain support cues — that may impact when menopause begins.”

And while no food can halt menopause for good, some nutrients particularly appear to help preserve ovarian health longer. Two of the most promising ones are described here.

Omega-3– Helping Ovaries and Hormones

Foods high in omega-3 fatty acids, such as flaxseeds, walnuts, fatty fish (salmon, mackerel), chia seeds and soybean oil are very effective in controlling inflammation and for cell health.

Inflammation has been associated with the decrease of ovarian follicles; lower inflammatory stress might extend ovarian viability via omega-3s. These healthy fats also assist in hormone production and promote the balance of estrogen/progesterone-two hormones that can fluctuate heavily during perimenopause.

Women of high omega-3 intake frequently report less menopausal symptoms and better menstrual regularity before menopause, implying that this nutrient is associated with long-term reproductive stability.

Vitamin D and Calcium – For Reproductive Longevity

Vitamin D and calcium support bone health together, but newer studies suggest that they have benefits beyond aging-related reproduction. The types of food that contain these nutrients—yogurt, milk, fortified cereal and almonds as possible sources of calcium during a 24-hour period, for example—as well as intake levels seemed to delay the onset of menopause.

Vitamin D helps the ovaries keep good follicles, and calcium is an important player when it comes to metabolic and endocrine health – both are necessary for your hormones. Some research suggests that vitamin D and calcium consumption can delay menopause, something that has been observed among women who consume the nutrients on a regular basis. Plus, holding onto these nutrients during perimenopause also helps to fend off osteoporosis and mood swings.

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Menopause itself cannot be avoided, however if the body is given what it needs in the form of supportive nutrients, women may experience a smoother hormonal transition and in some cases menopause can even be put off. Establishing to a diet high in omega-3 fatty acids, vitamin D and calcium is a natural and holistic way to support reproductive health and overall wellbeing.

FAQs on benefits of delayed menopause:

Q1. What does delayed menopause mean?

Delayed menopause refers to the natural cessation of menstrual periods occurring later than the average age, usually after 52 years.

Q2. How does delayed menopause benefit heart health?

Women who experience menopause later tend to have longer exposure to estrogen, which helps maintain healthy cholesterol levels and supports cardiovascular health.

Q3. Can delayed menopause help maintain bone strength?

Yes. Estrogen plays a key role in preserving bone density, so a later menopause is linked to a lower risk of osteoporosis and fractures.

Q4. Does delayed menopause impact cognitive health?

Longer estrogen exposure has been associated with better cognitive function and may reduce the risk of early memory decline.

Q5. Are there benefits for skin and overall ageing?

Delayed menopause may help slow skin ageing by supporting collagen production, leading to better skin elasticity and hydration.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.