When we think about menopause, many of us imagine it’s something to worry about later. But understanding menopause—especially your genetic predisposition for early menopause—can actually help you stay ahead of your health today. Whether menopause isn’t on your radar or you’re already navigating the transition, being informed is a powerful way to care for your future (and current!) well-being.
Natural menopause marks the end of menstrual cycles and happens when you’ve gone 12 months without a period. Most people experience it between ages 45 and 55, but it’s considered early if it happens before age 45.
Early menopause can be triggered by medical treatments like chemotherapy, radiation, or surgery that removes the ovaries, or can occur naturally influenced by your genetics. That’s why understanding your genetic risk is so important. To support this, we’ve launched the new Early Menopause* report for female 23andMe+ Premium™ members, offering insights into your genetic predisposition.
Why You Should Care Now
Even though early menopause isn’t something you can always predict or prevent, there are things you can do to stay informed and in control:
- Learn About Your Genetic Predisposition. Finding out if your genetics predispose you to experiencing menopause earlier can help you make more informed decisions before symptoms start.
- Know Your Family History. Talk to your mom, aunts, or older sisters about when they started menopause. If it happened early for them, it might be worth discussing with your doctor sooner than later.
- Preserve Your Fertility (If That’s a Goal). If you’re concerned about future fertility, it’s okay to start that conversation early. Options like egg freezing can offer peace of mind and flexibility.
- Support Your Overall Health. Quit smoking, if you smoke—it’s linked to an increased risk of early menopause. Maintain a healthy weight, especially avoiding being underweight, which can increase your risk. And eat a healthy diet: think whole grains, leafy greens, lean proteins, and healthy fats like avocado or olive oil.
Understanding Perimenopause: The Lead-Up to Menopause
Perimenopause is the transition period that starts 2–10 years before menopause. Symptoms of perimenopause can be subtle or non-specific, and many people don’t expect symptoms to appear until later in their lives. Knowing your genetic predisposition can help you be aware of when you might start experiencing symptoms.
Here’s what to look out for:
- Irregular or missed periods
- Hot flashes or night sweats
- Trouble sleeping
- Mood changes or irritability
- Vaginal dryness or lower libido
Keep a symptom tracker or use a health app to log your menstrual cycle, mood changes, and physical symptoms. Noticing patterns early can help you and your healthcare provider take action before symptoms intensify.
Already in Menopause or Experiencing It Early? Here’s What You Can Do Now
If you’ve already entered menopause (early or otherwise), you’re not alone—and there are plenty of tools and strategies to help you feel your best.
- Hormone therapy (MHT/HRT) may ease symptoms like hot flashes and protect heart and bone health. Talk to your provider to see if it’s a good fit for you.
- Lifestyle changes like stress reduction, yoga, or meditation can help with emotional ups and downs.
- Moisturizers or vaginal estrogen can help with dryness and intimacy discomfort.
- Emotional Support: Menopause can be emotional—especially if it happens early or unexpectedly. Connecting with friends and support groups, a therapist or counselor, or online communities or forums can help you feel heard and supported.
Protecting Your Health for the Long Haul
After menopause, your body produces less estrogen and progesterone, which can affect your bones, heart, and brain. But there’s plenty you can do to stay strong and vibrant:
- Get moving: Weight-bearing exercise (like walking, dancing, or lifting light weights) keeps bones strong.
- Eat for your heart: A diet rich in fruits, vegetables, whole grains and healthy fats, supports long-term health.
- Get your calcium and vitamin D: These vitamins are especially important for your bones post-menopause.
- Check in with your doctor: Schedule annual physicals and get any recommended scans or checks. If considering MHT, experts recommend starting it before age 60 or within 10 years of menopause onset to get the most benefit.
Be Your Own Health Advocate
Menopause doesn’t have to be a mystery—or something to fear. Whether you’re years away, noticing symptoms now, or already postmenopausal, knowledge is power. Staying connected to your body, prioritizing your mental and physical health, and talking to trusted healthcare providers can make all the difference.
Your wellness journey is yours—and you deserve to feel supported, strong, and informed every step of the way.
Learn more
Eligible 23andMe members can view this report with their other Health Predisposition reports.
Not a 23andMe+ Premium member yet? Learn more about what 23andMe has to offer here.
NOTE: Within this blog post, we use the word “female” to refer to people whose birth sex is female. However, we recognize that not everyone who experiences menopause will identify as female and being categorized by birth sex may be an uncomfortable experience for some people. We do not mean to delegitimize anyone’s gender identity. Learn more about why we made this decision in this help article.
* The 23andMe Early Menopause PRS report is based on a genetic model that includes data and insights from 23andMe consented research participants and incorporates more than 2,000 genetic variants to provide information on the likelihood of developing early menopause. The report does not describe a person’s overall likelihood, does not account for lifestyle or family history and has not been reviewed by the US Food and Drug Administration. The Early Menopause PRS report is not intended to tell you anything about your current state of health, or to be used to make medical decisions or determine any treatment.
