Can You Delay Menopause? New Hope for Slowing Ovarian Aging

Can you delay menopause? A recent study from Columbia University suggests it might be possible. Researchers looked at a repurposed drug that may slow ovarian aging, which plays a major role in determining when menopause begins. This matters because the ovaries age faster than any other organ in the body. When they age, it speeds up overall aging. Women who experience menopause later in life tend to live longer and have better long-term health than those with early menopause.

The stage after menopause is called post-menopause. Menopause itself is defined as going 12 consecutive months without a period. In the United States, this typically happens around age 51.

Post-menopause is often linked to several chronic health conditions. These include heart disease, type 2 diabetes, Alzheimer’s disease, and other forms of cognitive decline. Many of these risks are connected to a drop in hormones, which affects how the body regulates metabolism, inflammation, and cell repair.

But not every woman develops these conditions.

Women are statistically more likely than men to experience chronic diseases. So what if you could delay the onset of illnesses like diabetes, stroke, certain cancers, or Alzheimer’s?

A recent study explored this idea using rapamycin, a drug commonly used to prevent organ rejection after transplant surgery. Rapamycin works by inhibiting mTOR signaling, a cellular process that controls growth and energy use. Researchers believe that by slowing ovarian aging through mTOR regulation, it may be possible to slow overall aging and protect long-term health.

Which Nutrients May Help Delay Menopause?

Yes, certain nutrients and dietary patterns may help delay ovarian aging by targeting the mTOR signaling pathway. Natural compounds like resveratrol, curcumin, and EGCG, along with habits such as intermittent fasting and melatonin use, have been shown in animal studies to reduce oxidative stress and support healthier ovarian function. While human research is limited, these approaches may support reproductive longevity and overall health.

Reading the rapamycin study immediately raised a question: what natural approaches might also help reduce ovarian aging? Specifically, which foods or habits can inhibit the mTOR signaling pathway?

Interestingly, many of the same foods used to support fertility—by improving mitochondrial function and reducing oxidative stress—may also benefit ovarian health. These include:

• Resveratrol (found in grape skins, grape juice, and berries)

• Curcumin (from turmeric)

• EGCG (from green tea)

• Quercetin (from apples, onions, and leafy greens)

• Cruciferous vegetables (like broccoli, cabbage, and sprouts)

• Low glycemic index foods (low in sugar and refined carbs)

• Intermittent fasting (typically 13–14 hours overnight)

• Melatonin, a natural hormone that supports sleep and has been shown in animal studies to reduce oxidative stress and improve egg survival

Trying these foods and habits may support overall wellness while possibly benefiting ovarian aging. While human research is still limited, studies in animal models show promise. A diet rich in antioxidants, combined with steady blood sugar, quality sleep, and mild intermittent fasting, could help reduce oxidative stress and support egg quality.

Simple changes like adding dark berries, green tea, broccoli sprouts, or tart cherry juice to your weekly meals may be a small but impactful step.

Nutrients and Habits That May Help Delay Ovarian Aging

Emerging research suggests that certain natural compounds and dietary patterns may influence the mTOR pathway, which plays a role in cellular aging. While most studies are based on animals or cell cultures, the findings are promising.

Resveratrol

• Sources: Grape skin, berries, red wine

• How it works: Resveratrol inhibits mTOR signaling by regulating pathways like Akt and AMPK. It also reduces cell senescence, or cellular aging, in lab studies.

• Potential benefit: May preserve egg cell quality and reduce follicle damage, though studies in human ovaries are still limited.

Curcumin

• Sources: Turmeric

• How it works: Curcumin inhibits the mTORC1 complex and activates AMPK. It may also interfere with mTOR’s protein partners.

• Potential benefit: In animal and cellular studies, curcumin appears to protect ovarian follicles and may support the health of granulosa cells, which surround developing eggs.

EGCG (Epigallocatechin-3-gallate)

• Sources: Green tea and green tea extract

• How it works: EGCG inhibits mTOR through several mechanisms and lowers oxidative stress by reducing PI3K/Akt signaling.

• Potential benefit: May reduce follicle damage and support egg quality, though direct ovarian aging studies in humans are lacking.

Flavonoids (Fisetin, Quercetin, Apigenin)

• Sources: Onions, apples, tomatoes, parsley, and other fruits and vegetables

• How they work: These flavonoids inhibit parts of the PI3K/Akt/mTOR pathway and activate AMPK.

• Potential benefit: May help protect ovarian cells from aging, but more targeted research is needed.

Indole-3-Carbinol (I3C) / DIM

• Sources: Cruciferous vegetables like broccoli, Brussels sprouts, and cabbage

• How they work: These compounds help regulate hormone activity and inhibit mTOR-related signaling.

• Potential benefit: Could prevent premature activation of ovarian follicles. Human studies are still in early stages.

Sulforaphane

• Sources: Broccoli sprouts and other cruciferous vegetables

• How it works: Activates detox and stress-response pathways and may inhibit mTOR.

• Potential benefit: Theoretical support for ovarian aging, but more clinical research is needed.

Lower Protein / Leucine-Restricted Diets

• Sources: Diets with reduced red meat or whey protein

• How it works: Leucine is a strong mTOR activator. Reducing it, along with calorie intake, may lower mTOR activity.

• Potential benefit: In animal studies, reduced leucine and calorie intake delayed reproductive aging. Human effects are not yet clear and should be balanced carefully.

Caloric Restriction and Intermittent Fasting

• Sources: Eating windows with fasting periods (e.g., 13–14 hours overnight)

• How it works: Reduces insulin and IGF signaling, lowers nutrient load, and inhibits mTOR.

• Potential benefit: In multiple species, this approach has delayed reproductive aging. In mice, ovaries responded well to moderate mTOR suppression.

A Note on the Science: While these findings are compelling, most are based on animal models or in vitro studies. More research is needed to confirm their effectiveness in delaying ovarian aging in humans.

The Takeaway

While menopause is a natural part of aging, new research shows it may be possible to delay its onset by slowing the aging of the ovaries. Scientific studies on medications like rapamycin are raising important questions, and early findings suggest that certain foods, nutrients, and habits may support ovarian health and improve cellular function.

Most of this research is still in the early stages, especially when it comes to humans. But everyday changes like eating more antioxidant-rich foods, practicing intermittent fasting, or improving your sleep could support your reproductive health and your overall well-being.

Taking care of your health today may help you age with more strength, energy, and control over your future.

It’s time to take care of you.

If you're navigating menopause or planning ahead, we’re here to help. Contact us today to schedule personalized menopause coaching.