Many women report memory loss prior and during the phases of menopause. However, the exact effect of estrogen and progesterone loss on the brain is not well understood. It’s believed that estrogen may help the neurotransmitter systems that send signals in brain areas involved in memory and information processing. Many researchers also think that estrogen promotes the growth and survival of neurons, the cells that send electrical impulses. There are a few things you can do to help keep your memory functioning at its best through this time.
- Get Quality Rest: Aim for 7-9 hours of sleep each night to allow your brain to consolidate memories and recover from daily stress.
- Eat a Balanced Diet: Incorporate brain-boosting foods like leafy greens, fatty fish, nuts, and whole grains, while reducing processed foods and sugar to support cognitive function.
- Exercise Regularly: Engage in physical activities like walking, yoga, or strength training to improve circulation, reduce stress, and enhance brain health.
- Exercise Your Brain: Keep your mind sharp with activities like puzzles, reading, learning a new skill, or practicing mindfulness techniques.
- Manage Stress: Practice relaxation techniques such as meditation, deep breathing, or yoga to reduce stress, which can negatively affect memory.
- Stay Socially Engaged: Socializing with friends and family can stimulate mental agility and reduce feelings of isolation.
Lapses in memory are a natural and inevitable part of aging. However, during menopause, memory decline may become more noticeable and can impact daily functioning. If needed, seek treatment and support—remember, you are not alone on this journey!