Memory Loss During Menopause

As your estrogen levels decrease during perimenopause and menopause, it’s normal to experience memory loss and general brain ‘fogginess’. While this should fade once you’ve passed through the menopause, memory loss can range from mildly annoying to straight-up concerning. If you’re suffering from memory loss, don’t worry, you aren’t alone. And, luckily, there are some things you can do to help. Understanding the cause of your sudden forgetfulness is certainly the first step to putting your mind at rest.

What is the connection between estrogen and memory loss?

Estrogen is a sex hormone that is responsible for development during puberty, regulating menstrual cycles. It also plays a huge role during pregnancy. However, recent research shows that a drop in estrogen can affect everything from your head to your toes, literally. As you begin transitioning to menopause, your body produces less and less estrogen. According to research, dropping estrogen levels may impair cognitive function. For instance, you may have a hard time learning new things during your menopausal transition. Fortunately, your abilities tend to return to normal after menopause.

The exact connection between memory and estrogen is still not 100% clear. Yet scientists believe that estrogen has a role in the parts of the brain responsible for memory and processing information. Many researchers also believe that estrogen helps the survival and growth of neurons, the cells that send electrical impulses. These impulses act as messengers that help your brain and nervous systems function properly. So, it seems that estrogen plays a role in memory and learning, meaning when estrogen levels decline, so will these functions. Luckily, there are some measures you can take to soften this.

6 top tips to help with memory loss

If you are worried about memory loss during menopause, try the following 6 activities:

1. Get a good night’s rest

Sleep is crucial for your brain health, especially functions such as processing new information. While you’re asleep, your brain also clears all of the toxins built up during the day, in preparation for a new day of thinking, concentrating, and general human-ing. For a better night’s rest, try:

● sleeping between 7 and 8 hours a night;

● limiting caffeine consumption from around 5 pm onwards;

● avoiding alcohol in the hours before going to bed;

● avoiding napping, especially later in the day;

● exercising during the day;

● sleeping in a cool, dark, and quiet room;

● avoiding screen time in the hour before bedtime;

● drinking some sleepy-time tea;

● and developing a relaxing bedtime routine such as meditation or some quiet time.

2. Eat a balanced diet

Eating a healthy and balanced diet does wonders for everything from your mental health to your physical health, and your brain health is no exception. Aim to eat a diet filled with plenty of fruit, vegetables, fish, whole grains, legumes, nuts, and seeds. Meanwhile try to avoid processed foods, fast food, added sugar products, and saturated fats.

Add the following brain-booster foods to your diet and see if your memory improves:

● fatty fish such as salmon and mackerel,

● blueberries,

● turmeric,

● broccoli,

● nuts,

● oranges,

● eggs,

● dark chocolate, in moderation,

● and green tea.

3. Get in some daily exercise

Not only will exercising help the area of your brain responsible for memory, but you’ll also sleep better, which will also promote brain health — it’s a double whammy. Aim to do at least 30 minutes of exercise every day, combining cardio, and resistance training. For cardio, try the following:

● running,

● dancing,

● jogging,

● aerobics classes,

● tennis

● and cycling.

And, for some resistance training, try some:

● weight lifting,

● exercises with resistance bands,

● and floor work like push-ups and sit-ups.

4. Train your brain

Keep your mind young and memory sharp by trying the following brain exercises:

● crossword puzzles,

● play word and association games,

● online brain games,

● reading and journaling,

● learn something new like an instrument or language,

● and socializing with friends and family.

5. Speak with a doctor

Memory loss is totally normal during menopause. But, if you’re having severe bouts of forgetfulness, speak to your doctor about possible hormone treatments. Also, be sure to note any of the following more serious symptoms such as:

● repeating questions or phrases,

● forgetting common words,

● being unable to follow conversations,

● forgetting names,

● getting lost in familiar places,

● and being unable to carry out daily activities.

If you experience any of the above, please don’t hesitate to contact your doctor or health provider.

6. Listen to Beginning.com’s sound journeys

Menopause can cause stress and anxiety and prevent you from sleeping, all of which can make your memory loss even more dramatic. At Beginning.com, we offer you a series of calming soundscapes to help you achieve a peaceful state of mind and sleep better at night, keeping your memory sharp. Unwind to the sound of waves, birds chirping, comforting melodies, and soothing vocals with our Menopause sound journeys.