Memory and Menopause

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I’m excited to continue our foray, with the help of a menopause specialist, into the many things that impact our memory… all with the intent of putting your mind at ease when it comes to memory issues. 
 
A quick recap of my first post on memory and aging… in case you forgot ;-)

  • Forgetting is completely normal as we age

  • Our brains are not designed to remember every name we hear, every movie we watch, every day we experience

  • In order to remember, we need to PAY ATTENTION

  • In addition to paying attention, try to attach meaning, emotion or importance to what you’ve paid attention to 

The second post on memory and aging included a list of things that can impact our memory:

  • Exercise

  • Food

  • Stress

  • Menopause

  • Sleep

  • Inflammation

  • Genetics

  • Dehydration

  • Play

In this second post, I delved into the impact of exercise, food and stress. Today, with the help of a guest post from a menopause specialist, I want to focus on how menopause impacts our memory.
 
Whether you are in perimenopause (the approximately two to seven years leading up to menopause), menopause (when you haven’t had a period in 12 consecutive months) or post menopause (self explanatory!), our memory takes a beating.  And it’s not pretty.
 
But fortunately, there is an explanation, and most of the time the brain fog and forgetfulness associated with menopause is temporary. 
 
Hence, for those of us who tend to jump to the worst possible outcome… that we are in the beginning stages of Alzheimer’s disease - fear not. Much more often than not (although sadly not always), it’s a serious case of brain fog that is very typical of the many peri/post/menopause symptoms that ail us.

“Menopause reshapes the landscape of the female brain”
Lisa Mosconi, author of Brain Food, The XX Brain, and Director of the Women’s Brain Initiative at Weill Cornell Medicine.
 

And based on what is known to date, this “reshaping” is, in large part, due to estrogen, which fluctuates wildly during perimenopause, and then drops significantly after menopause.  Estrogen plays a significant role in changes that occur in our hippocampus during the menopause transition, and we know the hippocampus is a key player when it comes to our memory.
 
The good news, as mentioned, is that the brain fog and forgetfulness is usually temporary, and even though estrogen levels don’t increase after menopause, the brain adapts and stabilizes. 
 
But, until this happens, how do we stay sharp while dealing with brain fog and forgetfulness? 
 
To that end, I’ve included a guest post below from Teresa Isabel Dias, a pharmacist and Certified Menopause Practitioner (NCMP) who provides education and support on symptom management for women through MenopausED.org. 

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Brain fog in Menopause (and how to adapt)
Teresa Isabel Dias
 

I didn’t have a very productive week because I couldn’t focus on a single task. I didn’t accomplish much in my business or in my personal life. A week like this reminded me of my perimemopause when it was impossible to concentrate on a task and I dabbled all day long, accomplishing next to nothing. 

Lack of concentration and difficulty remembering things are often referred to as “brain fog”, and commonly reported by women experiencing the hormonal changes of midlife. It’s the “whatchamacallit” phase of life.

And things can get bad. During a bus ride recently the woman sitting next to me actually told me that she couldn’t remember the name of the liquid inside her Tim Horton’s cup! 

Cognitive menopause symptoms take many women by surprise because, unfortunately, most women aren’t aware or prepared for the challenges of the menopause transition, including brain fog. Some women erroneously think it’s dementia or Alzheimer’s disease, which can be a frightening prospect.
 
I know a woman in the UK who thought for years she had something wrong with her brain despite doctors not being able to diagnose her with anything. It turned out she had extreme brain fog during perimenopause. Sadly, she ended up quitting her job before she could get any proper support. That shouldn’t happen to any woman. We need to raise awareness and provide education about menopause.
 
When I was studying for my Menopause Practitioner Certification, I would finish reading one paragraph and have no idea what I had just read. I would have read the same paragraph over and over until it finally sank in. Thankfully I passed the exam, but it took some planning and techniques to study efficiently, which I've outlined below. 

Seven tips that may help you get things done when your brain is foggy and your memory sabotages your best intentions:


1. Organize
As Marie Kondo says in her book, The Life-Changing Magic of Tidying Up: The Japanese Art of Reorganizing and Decluttering, get rid of clutter in your house, your office and on your desk so your brain can be calm. 
 
2. Make lists
Lists are the perfect memory aid. I used to be one of those people that could remember everything, but not anymore. I started making lists, although I then started forgetting where I put the list, or forgetting to even refer to the list!
 
Now I have ONE notebook where I write my lists (and more – see next tip). On the top of the page I describe what’s on the page: To Do, Weekly Chores, People to Call, Groceries, and so on, to make the lists easy to find.
 
3. Take notes and review
My memory is so unreliable that during meetings or phone calls I take notes of the important things discussed. That way I can pay full attention during the meeting instead of trying to remember everything that’s being said.  And then I reread my notes as soon as soon meeting is over… repetition is a key tactic when it comes to improving our memory.
 
4. Don’t multitask
This is key. Multitasking used to be highly prized until the brain specialists discovered it is one of the most toxic things you can do for your brain.  We consistently ignore the fact that we can only do one thing well at a time. Your concentration and focus is lost when you move between tasks. In fact, research shows that task switching actually fatigues our brain.
 
5. Disconnect
Need I say more!  This is the same as multitasking, but more insipid. Distraction at its finest. We simply can’t focus or concentrate when we are constantly distracted with emails, social media, texts, or any other form of electronic notifications.
 
6. Feed, water and exercise your brain
Dr. Lisa Mosconi, a Neuroscientist & Neuro-Nutritionist, has written two books, Brain Food and The XX Brain.  She says that by the time we feel thirsty our brain already is dehydrated. She suggests drinking a glass of water every hour to keep our brain hydrated and productive.  
 
Being sedentary and spending too much time sitting negatively affects our mental faculties (and our mental health).  Exercise/movement increases circulation and oxygenation, for both our body and our brain - critical when it comes to a sharper brain.

We also need to feed our brain. The best place to start?  Whole foods, aka lots of vegetables, fruits, legumes, whole grains, clean proteins and healthy fats.  Check out the MIND diet for specifics. 
 
7. Challenge your brain
Seeking new experiences, learning new skills – languages, music, dance – are essential for the brain. Without brain stimulation and deep concentration, the connections between neurons (brain cells) shrink or disappear, adding to brain fog. It’s a case of “use it or lose it”. Don’t allow your brain to get comfortable for too long – instead, challenge it.  As Norman Doidge states, in his book, The Brain that Changes Itself, “Neglect of intense learning leads plasticity systems to waste away”. 

Final thoughts…
Brain fog is common, not pleasant, and often embarrassing - but it’s usually temporary. Most women get their brains back a few years after menopause.  But when you’re in the throes of it, refer to the seven tips above and then go easy on yourself… beating yourself up over something that is inevitable (for many) only aggravates the situation.
 
Warmly,

Teresa
If you would like to know how Teresa can improve your menopause transition, schedule a complimentary Discovery Call at MenopausED.org.
 
Teresa is also organizing the following Bali retreat, Navigating the Waves of Menopause – reach out to Teresa directly if you are interested in the following unique getaway:

Navigating the Waves of Menopause: A Bali Retreat, February 11-19, 2024
 Discover the Power of Your Midlife Journey
 
Join us in the tranquil beauty of Bali, February 11-19 2024 for a unique retreat designed specifically for women navigating the transition of menopause. This is a safe space to pause, reset and reclaim your life during this potent period of transformation.
 
Uncover the power of collective experience and the strength of shared stories on this menopause retreat.
 
This retreat offers a unique blend of science-based education, wellness practices and social connection.
 
You’ll discover the transformative power of menopause while you PAUSE from the busyness of daily life and RETREAT (break free) from society’s negativity associated with menopause. You’ll RESET your perception of menopause to accept it as a natural transition, a profound phase of growth, a chance to rediscover your inner self, and to be empowered for the next chapter of life.
 
Learn more and sign up here – https://wwwltraveldesignbyleila.com/wellness-bali
 
Space is limited to 14 women since we want to ensure an intimate and enriching experience. Registration ends October 10th.  If you have questions, direct them to Teresa Isabel at teresa@menopaused.org

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Thanks for reading :)

Gillian x