Poor memory, forgetfulness, and difficulty concentrating is another common symptom of perimenopause and menopause. Around 60% of women in menopause or perimenopause report feeling like they’re have “brain fog”. It’s common to experience lapses in memory and concentration during the early and middle stages of menopause, and can often be seen as alarming. Many women complain of short term memory problems and difficulty concentrating during perimenopausal transition.
As we age, the brain is aging, and this we can try to prevent as much as possible by taking steps to protect our brain. So, if you think about women who’ve been pregnant and that pregnancy brain and all those changes and how your brain works, they’re all linked to hormones. This is another period in life where those hormone changes can really affect how well your brain is working.
Estrogen and progesterone are players in maintaining brain function. Estrogen is a major hormone that can impact memory before AND during menopause. So, what can you do to boost your brain power if you’re going through perimenopause or menopause?
1. Stay active
Exercise is beneficial for both your body and mind! Regular physical activity facilitates the growth and repair of cells and blood vessels in the brain. However, you should avoid exercising too late in the day as this can interfere with sleep.
2. Get good rest
Not getting a good night’s sleep can really effect your brain function. Try to create a healthy sleep routine by going to bed and waking up around the same time every day. Also try to keep your bedroom cool and well-ventilated to avoid hot flashes.
3. Improve your diet
Women should include foods that are rich in omega-3 fatty acids because these have been found to improve memory and enhance learning. This includes many types of fish, including salmon, fresh tuna, oysters, and sardines as well as eggs, walnuts, Brussel sprouts, kale, and spinach.
4. Avoid stressors
Your body release the stress hormone cortisol when you get into a stressful situation. In the long-term, overproduction of cortisol can damage your memory and learning. It’s best to learn to cope through mindful meditation and relaxation techniques.