Solutions for Menopause Memory Problems and Forgetfulness

Menopause-Related Memory Issues: Understanding the Link.

Menopause is a woman's reproductive ageing, which is different from her chronological ageing and significantly affects the functioning of her whole body. 

With menopause, estradiol (the primary type of oestrogen that works on the brain) declines. 

Estradiol has -

• A direct effect on the brain's performance.
• An effect on brain circuit organisation and reorganisation.

With the powerful hormones in her early life starting from puberty, women outperform men in measures of verbal memory. But, verbal memory declines as the hormones start declining during the menopausal age.

Research suggests menopause affects the brain in different ways. Such as -

• How brain cells generate
• How brain cells connect
• How brain cells die
• Lowering the glucose level (primary fuel for brain cells) in the brain

These processes affect the memory centre in a woman's menopause brain. The brain starts looking elsewhere for the fuel to perform and maintain a good brain function, which it eventually finds difficult.

Fact: Menopause affects the brain even more if you have other medical conditions, such as diabetes and hypertension. 

How Do You Know You Have Memory Issues During Menopause?

Menopausal memory issues are famously known as "the brain fog" or "menopause brain fog." Yes, it's like some fog has come before your brain, so you cannot think, remember, or understand things.

But don't worry; menopausal brain fog goes away over time. If it does not and starts to give you severe memory issues, you must note your symptoms.

What are the memory-related symptoms you need to look out for during menopause? Let's check out.

1.Forgetfulness

You may start forgetting appointments, names, keys, and daily tasks. You may start misplacing common items, which can lead to confusion and frustration.

2. Difficulty Concentrating

You may face challenges focusing on your work and completing tasks and projects. You may feel easily distracted, and your work efficiency may be lower than it was before.

3. Word finding difficulties

Word-finding difficulties are one of the most common but less noticeable symptoms. Sometimes, you may need help to recall names or words during an ongoing conversation. This may lead to communication challenges with your near and dear ones.

4. Lapses in Recall

You may face sudden memory lapses. There can be moments of confusion or brain fog, which may lead to moments of confusion. For example, you may find it difficult to recall a recent incident in an event during the conversation.

These challenges you may face every day might stand up as issues with your social and personal life, which can add frustration and stress.

Interesting fact!

Research says that menopausal and perimenopausal brain fog can also intensify with increased stress and decreased sleep quality.

So, what are your best strategies to beat these forgetfulness and memory issues in menopause? 

Let's help you start your relaxing, memorable menopausal journey.

Strategies for Menopausal Memory Improvement

Did you know that your brain reshapes and adapts to the 'new normal' during menopause, allowing you to learn memory-enhancing strategies? 

In her research notes, Dr. Mosconi pointed out, "Menopause reshapes the landscape of the female brain and hints, at least, that this reshaping includes compensatory adaptations that maintain brain function despite the menopause-related drop in oestrogen levels."

What can you do to aid your reshaping brain for better menopausal brain health and memory? Let us give you the magic mantras!

Strategy 1: Lifestyle Strategies for Memory Improvement

A change of lifestyle is easier than it sounds. You do not have to change yourself, but you can adapt to the new belongingness that these lifestyle adjustments bring. Try the tips and see how much you feel better.

1. Practices for Cognitive Health

• Stimulate your mind: Try mental exercises like brain teaser puzzles, strategic games, memory skill exercises, crosswords, sudoku, etc., so that you challenge your brain and keep it stimulated. This works best when finding difficulty in menopausal words.
• Keep learning - Read books, articles or any new skills regularly. You keep your neural pathways sharp when you keep learning new skills daily.

2. Physical Activeness Equals Brain Activeness 

• Regular physical activity—Practise aerobic activities like walking, dancing, cycling, etc. Physical exercise enhances brain function by increasing blood flow.

The experts at the Centres for Disease Control and Prevention (CDC) say taking active breaks at least three days a week as you age helps reduce the risk of cognitive decline.

• Stress Relief - Breathing practices and meditation may help you deal with menopause-related stress and improve brain activity.

3. Stay Socially Active

• Humans are inherently social creatures, and engaging in conversations, spending time with loved ones, and participating in fun group activities contributes to brain health. Care for your emotions and interact with others. Being solitary leads to brain atrophy, meaning the size of the brain decreases. 

4. Improve Your Blood Sugar and Cholesterol Health

• When blood vessels are not healthy, the brain weakens. A regular, healthy diet, weight management, and avoiding smoking and alcohol help maintain overall health.

5. Get Good Sleep and Rest

• Not getting enough sleep makes your thinking fuzzy, leading to brain fog. The sleepless brain finds it difficult to concentrate and memorise new information. Set up a regular sleep schedule, making your bedroom comfortable and distraction-free. 

In addition to that, avoid eating large meals before bedtime. Avoid spicy or acidic foods that may aggravate hot flashes. Skip stimulants like caffeine and nicotine before bed. Having alcohol may also disrupt your sleep.

Strategy 2: Supplements and Nutritional Support for Menopausal Memory Loss

Always eat a variety of diets and choose everything in moderation to add to your daily plate.

Read on to know what brain-supporting supplements and food items you can have. 

1. Supplements 

• Vitamin B Complex 

B vitamins, especially B6, B12, and Folate, help reduce cognitive decline and support brain function.

• Omega 3 supplements

For those who do not get omega-3 fatty acids from diets such as fish, algae-based supplements help give enough good fat fuel to the brain.

• Antioxidant supplements

Antioxidants such as Vitamin C or Vitamin E help control the nerve damage in your brain.

2. Brain supporting foods

• Whole foods 

Foods that increase  (LDL) cholesterol and fat may be bad for your brain. Instead, eat whole foods and healthy fats.

The Mediterranean diet, for example, may help with brain health because it's rich in omega-3 fatty acids and other unsaturated fats.

Make Good food choices, such as fresh vegetables and fruits, whole grains, fish, beans and nuts, and olive oil.

Add the following foods to your diet;

• Leafy greens like spinach and kale
• Nuts and seeds like soaked walnuts and almonds.
• Fatty fish
• Turmeric
• Eggs
• Berries like strawberries and blueberries
• Antioxidant-rich foods like pink and red fruits and vegetables like pomegranate, watermelon, tomatoes, etc.
• Milk and ghee (Brain function-boosting food as per ayurveda ) are recommended if tolerant to lactose.
• Lentils, beans and peas cooked with spices are rich protein sources for the brain.
• Drinking special herbal tea can hydrate our brains and boost our mental strength and memory. Some of the special ingredients in herbal tea include turmeric, carom seeds, and tulsi.

Best Ayurvedic herbs for memory boosting

• Indian pennywort or Brahmi - Make a chutney of it to consume with your meals
• Liquorice or yashtimadhu - make tea and have it twice a day
• Giloy or Guduchi - make herbal infusions and take them once in a while
• Shankhpushpi or morning glory - add to your daily tea

The four herbs work wonders in managing forgetfulness and were used by traditional Ayurvedic experts in different blends as a memory tonic.

What else can you do to steer through your menopause forgetfulness?

Managing Forgetfulness During Menopause: Tips and Techniques

You can only sometimes blame your memory or use it as an excuse when managing your daily activities. Doing so will only make you more lonely.

The best way is to learn to go around them using some techniques.

Memory Enhancing Techniques

• To-Do Lists and Reminders

Make your daily to-do lists or set reminders on your phones. Writing the list is the best method for your brain.

• Organisational Strategies

Organise tasks with colour codes, creating smaller tasks which are manageable.

Utilisation of Memory Aids

• Use notebooks, journals, calendars, and memory apps to improve memory retention. In this way, you can meet all your deadlines.

Visual Aids and Associations

• Use visual reminders, such as sticky notes, in accessible, visible areas to help you remember your tasks.

Associative thinking is a great technique for memory retrieval. It allows you to remember something and associate it with something else, like creating mental images or stories around it.

Routine and Repetitions

• Establishing routines by maintaining a regular, consistent routine helps you organise your tasks very well.
• Repeat or review the details of what you need to remember, just as you did in school.

Mindfulness and Focus

• You must practise focused attention by removing other distractions during a task. Mobile phones and televisions are among the worst distractions today. 
• Mindfulness practices like mindful breathing aid your memory. Try to add this to your routine to bring your brain power to maximum. 

Isn't it easy to add little things that make you feel organised, which also helps you deal with forgetfulness in menopause? 

Most of all, you must not allow your menopausal memory issues to bring you down psychologically.

• It would help if you had acceptance and self-compassion to acknowledge your memory problems so that you could make changes. Avoiding self-criticism is the best way of self-care.
• Give yourself positive talk and challenge your negative thoughts with positive affirmations.

If none work, you know it's time to see your doctor and get support.

Why Must You Seek Professional Advice?

The Journal of North American Menopause Society published a study in 2013 where the experts validated the experiences of forgetfulness and brain fog in menopausal women, saying that these occur naturally due to hormonal changes. 

But, what you must keep in mind are some of the points when you must know that these changes are not part of your normal ageing and can be Alzheimer's or Dementia.

The TEN WARNING SIGNS put forth by The Alzheimer's Association for an immediate visit to your doctor are -

• Memory loss can disrupt your daily life.
• Inability to solve easy problems or pay bills.
• Difficulty in driving to a familiar location or doing familiar tasks.
• I need help understanding visual images.
• Newly occurring problems with words, mistakes in speaking, writing or calling known names.
• Confusion with time or place.
• Forgetting where you have kept your things and finding them in unusual places.
• Withdrawing yourself from activities you usually like getting involved.
• Decreased judgment when dealing with personal hygiene, money, etc.
• Mood changes and shows unusual patterns of personality. You get angry and upset when you seem out of your comfort zone.

The Final Thoughts!

Memory loss during menopause may not be a severe issue, but these tiny changes you make daily count a lot. If you are worried about it, then don't worry! We are here to help you understand what is happening through your menopausal transition and give you all the support you need to beat the memory problems. 

Consult our holistic healthcare professionals to learn more about menopausal memory problems.