Does The Menopause Affect Memory?
Most women are probably aware that the years leading up to the perimenopause and menopause itself will cause physical symptoms. Cessation of periods is accepted and hot flushes are often joked about. The quantity and variety of physical symptoms can come as a bit of a shock though. Psychological symptoms can be the biggest shock of all. Not only are we more prone to anxiety, low mood and panic attacks (see my article ‘Can Menopause Cause Anxiety And Panic Attacks?’ for information and a few Tips and Tricks) but we can also experience memory, mood and confidence issues.
Memory lapses
Memory lapses, also known as ‘Brain Fog’ are a common feature during perimenopause and menopause. So what is a memory lapse exactly? Put simply it’s those brief moments when you find you’ve lost the ability to retain new information or to recall something you have known for ages. It usually comes back to you later but that’s no comfort at the time. In fact it can be annoying, embarrassing and even worrying. I’ve written further about Brain Fog in a separate article. Click here to read it.
I’ve always thought of memory as either short term or long term so I was surprised to discover there’s a lot more to it than that. I’ve added the next bit about memory as I found it interesting. Have a read and see what you think.
- Short term memory – being able to remember information briefly. For example: remembering a car registration or phone number long enough to write it down.
- Recent memory – being able to remember day to day events such as learning something new. Training at work or example.
- Declarative memory – being able to remember general knowledge about the world, the meanings of words and facts that you have learnt.
- Sensory memory – being able to recognise smells, sights and sounds. Recognising a particular perfume or sound often brings back other memories.
- Procedural memory – remembering how to do things like eat, walk, run, jump etc (motor skills).
- Long term memory – being able to recall the distant past such as events from your childhood.
Natural aging can cause memory lapses because of the chemical and physical changes that happen as we get older. These changes can make it more difficult to learn new things or to remember information correctly. Forgetting where you put the car keys is a classic. As long as memory lapses like this are only occasional and are about minor things there’s no need to worry. If your memory lapses are frequent, prolonged or could cause you harm you need to see your doctor for help and advice.
During perimenopause and menopause the reduction in oestrogen levels can have an impact on your memory, your language skills and your attention span. Oestrogen plays a role in the regulation of various brain chemicals and nervous system functions. So the lowering of oestrogen levels means it can’t help as much as it did before. This can result in occasional short term/recent memory lapses and loss of concentration. It can also cause hot flushes, anxiety, poor sleep and other perimenopause and menopause symptoms which may also add to memory problems.
The good news is that memory issues caused by the change in oestrogen levels should improve after menopause. You’re likely to find that your memory becomes better again.
Loss of concentration
This is likely to be worse during perimenopause but should improve when you’re in menopause itself. Again its cause is thought to be the reduction in oestrogen levels affecting your brain function. Your body and mind take time to adjust to the new hormone levels and their fluctuating nature. While annoying, the loss of concentration is usually mild and knowing it’s unlikely to last forever helps.
I’ve found that my loss of concentration is more annoying than my occasional memory lapses. If I can’t remember . . What’s his name? In that film . . . now, what’s that film called? . . . I try not to let it bother me too much. It’s usually not something of great importance that I can’t remember. And you can guarantee that It will come back to me just as I’m dropping off to sleep.
Not being able to concentrate on what I’m doing drives me mad though. It doesn’t happen when I’m doing something practical like shopping or cooking. Even if I’m trying out a new recipe that needs concentration. It always happens when I’m doing something I enjoy. My mind wanders in the middle of a good film or just as I’m getting to a really good bit in my book. A crossword puzzle takes me ages as my mind goes off on a tangent.
It’s been more noticeable since I started researching the menopause. I’ve spent a lot of time researching and putting the information I’ve found into articles that I can share with you all. This has needed a lot of concentration. Unfortunately my mind often rebels. I’ve lost count of the amount of times my mind has wandered and I’ve got up and paced the kitchen or drank another glass of water. And what I find so interesting outside the kitchen window that makes me keep taking a peak behind the blind I will never know. I end up getting annoyed with myself. I have to take a deep breath and get back down to it.
Loss of confidence
Loss of confidence is not unusual at this stage in your life. Many women in their middle years feel like this too. We’re coping with so many different factors at once. It can all seem overwhelming and it’s easy to feel that you’re not up to it all anymore. Your confidence can take a knock.
The physical symptoms caused by hormonal imbalance add extra pressure to everyday life. They can also cause you to feel embarrassment in public and cause relationship problems. On top of that there’s work and home life that still need your time and attention. And so it goes on.
Loss of confidence is a difficult thing to address. There’s no one solution as the reasons behind it can vary widely from woman to woman. Every woman’s menopause, homelife and mindset are unique to her.
Talking to people you trust about how you are feeling can help. People who value you will let you know just how great you really are and how much you are valued. Think about all the good things you have done in your life. All the things you have achieved. All the difficult times you’ve got through. You’re still the same woman. Things might be tough at the moment but it will pass. And don’t forget that you are not alone. Women all over the world are going through this with you.
Tips and Tricks
These Tips and Tricks are useful for memory lapses, loss of concentration, mood swings and loss of confidence. Give them a try. Remember though that if your memory lapses or mood swings are frequent, severe or are adversely affecting your life see your doctor. Your doctor will be able to give you professional help and advice.
Healthy Diet
A healthy diet is not just good for your body but also good for your mind. Eat a varied diet that includes fruits, vegetables, lean protein and whole grain foods. Don’t forget to include foods containing omega-3 fatty acids such as oily fish (sardines, salmon etc) also walnuts, eggs and soya. Your body doesn’t make its own omega-3 fatty acids so you need to include it in your diet. Foods containing omega-3 fatty acids and folate may also help to improve mood.
Avoid processed foods whenever possible. Processed foods can contain hidden sugars. Sugary food in general can create sugar rushes which can cause mood swings.
Try eating regular smaller meals instead of the usual 3 a day. Small amounts of healthy food can help to create a better and more balance mood. They also help to stop your metabolism becoming sluggish.
Stay Hydrated
Hydration is important for both body and brain functions. Hydrate your brain and help it to function at its best. If you’re partial to a regular tipple try to cut your alcohol intake down and you will be doing your brain and overall health a favour.
Exercise
Aerobic exercise done regularly or any other regular physical activity will release endorphins into your brain. Endorphins are a ‘feel good’ chemical and we all want to feel good. Endorphins can also help to reduce irritability so regular exercise will help with those mood swings.
Try varying your exercise to combat boredom. Brisk walking one day, cycling the next, then swimming and so on. Any physical activity that you enjoy doing is going to help. You’ll get fitter and sleep better too.
Good Quality Sleep
Sleep is important. It needs to be good quality sleep though (see my article ‘Sleepy Head!’ for more information and a Few Tips and Tricks for getting a good night’s rest). Lack of sleep can cause mood swings, irritability, lack of concentration and poor memory. So a good night’s rest is good for your mood and brain function. It’s good for your overall health too.
Stress
Stress is bad for both your mental and physical health. As stress is more likely due to hormonal imbalance it’s important to take time out to decrease it. Relaxation is the key here. Whatever the cause of your stress, taking time out to wind down and switch off will have a positive effect on your mental and physical health.
Exercise helps to combat stress and can be part of your relaxation technique. Going for a relaxing stroll in green spaces helps to calm the mind. Whether it’s a country park or your local park it will help you to wind down.
You could try yoga, meditation, reading or just general relaxing in front of the TV. Anything you find that helps you to relax is good. Try something new. Whatever you choose make it a regular daily thing.
Exercise Your Brain
Brain exercises might sound daft but exercise applies to mental agility as well as the physical kind. Your brain needs exercising too. Anything that gets your brain working will help with memory and concentration. Crosswords, sudoku, jigsaws and reading all help to keep your brain in trim. Take up a new hobby. Join an evening class and have a go at something you’ve always wanted to try. You will make some new friends too and socialising is also good for your brain.
A to do list is a great idea as a memory aid. Write down the things you need to do as you remember them. Then cross each one off as it gets done. I’m a great fan of the sticky note. It means I get everything done. Crossing things off your list gives you a sense of achievement too. Everyone uses notes of some kind whether they’re a big business boss or someone writing a shopping list.
