How to boost memory for women in perimenopause and menopause

According to statistics, perimenopause affects the health of 1% of women under 40. The early decline of estrogen puts women at risk of cardiovascular disease, depression, osteoporosis, weight gain, cognitive impairment, and memory loss. So how to boost memory for women in perimenopause? Let’s follow the article below to find the answer.

1. Why is it important to boost memory for menopausal women?

Menopause is characterized by a series of symptoms like hot flashes, night sweats, high blood pressure, forgetfulness, etc.

Statistics show that up to 70% of postmenopausal women experience cognitive decline, manifested through decreased memory, loss of focus, slow reflexes, etc., accompanied by stress and depression. The decline in estrogen is believed to be the main cause of these conditions.   

Estrogen not only plays an important role in women’s reproductive ability but also affects many other functions of the body such as increasing HDL cholesterol, decreasing LDL cholesterol, dilating blood vessels, and preventing osteoporosis. Therefore, the decline in estrogen during menopause increases women’s risk of cardiovascular diseases, Parkinson’s disease, depression, osteoporosis, cognitive decline, and memory loss. On the other hand, early menopause can be associated with medical conditions like hypertension, weight gain, and diabetes. These are all risk factors leading to cognitive impairment and dementia in women during this stage.   

In the pathogenesis of cognitive disorders of the brain, the estrogen receptor network plays an important role in regulating neurotransmitters, especially in brain regions essential for learning and memory such as the prefrontal cortex, hippocampus, amygdala, posterior cingulate cortex, etc. Estrogen helps the brain respond to signals that regulate metabolic processes to the corresponding organs of the body.

Therefore, even a small change in estrogen levels can affect intracellular signaling, nerve function, and the ability to provide energy to brain cells. Estrogen also affects cortisol levels, the activity of the hypothalamic-pituitary-adrenal (HPA) axis, the neurotransmitters serotonin and acetylcholine, as well as synaptic function.

That’s why perimenopausal women are prone to memory problems, typically language disorders, forgetfulness, difficulty communicating and presenting, etc. In addition, hot flashes, flushed skin, mental stress, depression, etc., can also appear during this time as a consequence of decreased estrogen secretion. 

2. How to boost memory for women in perimenopause and menopause 

So what are the ways to boost memory for women in perimenopause and menopause? Here are 10 ways you can apply:

2.1. Avoid triggers of hot flashes

Women who frequently experience hot flashes during menopause have a higher risk of language disorders and memory loss. In a study by Maki et al., women in the hot flash stage had poorer verbal memory results compared to the control group, accompanied by evidence of brain function changes on brain functional magnetic resonance imaging (fMRI). Based on these results, it can be seen that reducing the severity and frequency of hot flashes helps women maintain memory and brain function during menopause. However, this conclusion still needs further research.

To avoid hot flashes, women who are in the menopausal stage should limit spicy foods, wear loose, airy clothes; keep a relaxed and happy mind, and do not smoke or consume caffeinated beverages.

2.2. Consider hormone therapy

Hormone therapy is not recommended to treat memory loss in menopausal women. However, this therapy can be effective in reducing the severity and frequency of hot flashes in women in this stage. By limiting hot flashes, the memory of menopausal women will be somewhat improved.

However, some reviews suggest that estrogen has a positive effect on verbal memory in naturally menopausal women under 65 and cognitive ability in surgically menopausal women (i.e., oophorectomy before natural menopause occurs). Meanwhile, the treatment results did not change significantly in the group of naturally menopausal women aged 65 and over.

In some cases, hormone therapy is not recommended because it increases the risk of cancer and other medical complications. Therefore, before starting therapy, talk to your doctor carefully to understand the side effects and risks that may be encountered when applying.

2.3. Physical activity and brain training 

Exercise is not only good for your physical health but also benefits your brain and mental well-being. A study conducted on 73 postmenopausal women with breast cancer showed that those who regularly engaged in physical activity had better memory test results and brain function compared to the less active group.

Researchers suggest that physical activity stimulates the body to increase the production of chemicals that help repair existing brain cells and form new ones. However, this conclusion still needs further research.

2.4. Boosting women’s memory by getting enough sleep

Hormonal changes during menopause can reduce sleep quality in women. Scientists say that a deep and quality sleep at night can help enhance women’s memory, improve brain fog and lack of concentration.

To get a quality sleep, you need to practice a daily routine before going to bed, such as:

• Going to bed and waking up at the same time, even on weekends.
• Ensuring the bedroom is always dark, quiet, comfortable and cool, without any factors that disrupt sleep such as bright lights, loud noises,…
• Limiting eating a lot, drinking caffeine or alcohol before bed.
• Relaxing by taking a warm bath or listening to soft music to fall asleep easier.

2.5. A brain-healthy diet

A healthy diet provides energy for the body and brain to fight the symptoms of menopause. According to a review study of 11 human reports and 6 animal reports, omega-3 helps reduce depression, improve anxiety and cognitive impairment in perimenopausal women.

Omega-3 fatty acids are abundant in mackerel, salmon, and some plants such as flaxseeds, walnuts, chia seeds, and leafy green vegetables. In addition to omega-3, folate in spinach and other dark leafy green vegetables also contributes to a clear mind. Besides, vitamins in orange juice and other fruit juices are essential for normal brain function.

2.6. Drinking a moderate amount of red wine daily

Some studies suggest that drinking a small or moderate amount of red wine may help prevent memory loss. The reason is that red wine contains many antioxidants such as polyphenols, flavonoids, and resveratrol which can prevent brain cell damage.

However, according to the results of the studies, the benefits obtained from red wine are only most effective when drinking less than 2 glasses per day (men) and less than 1 glass per day (women). According to the UK Alzheimer’s Society, the memory benefits of drinking wine have not yet been confirmed in large-scale clinical trials.

Therefore, if you do not have the habit of drinking alcohol, it is best not to try this method. You should not drink too much alcohol for a long time because alcohol not only impairs brain activity but also increases the risk of other chronic diseases.

2.7. Using functional foods made from ginkgo biloba 

Ginkgo biloba is a plant known as the “brain tonic”, widely used in Germany to treat memory loss and prevent the risk of cognitive decline.

According to the National Center for Complementary and Integrative Health (NCCIH), there are many studies showing that ginkgo can help improve some symptoms related to memory loss. However, these studies are not conclusive enough and there are even other studies showing that the effectiveness of preventing dementia syndrome is almost negligible.

On the other hand, NCCIH says that the memory-enhancing effect of ginkgo on healthy adults is also not very clear. In general, ginkgo is quite safe when used in moderate doses. However, it is necessary to discuss with your doctor if you intend to use it because ginkgo can interact with some pharmaceutical drugs.

2.8. Managing stress 

During menopause, women inevitably experience stress from work, family, children, etc. Acute and chronic stress can negatively impact the brain’s ability to remember. Therefore, having measures to control and prevent stress will help women maintain their memory and brain function.

Meditation and yoga are gentle activities that menopausal women can try to enhance their memory. Additionally, outdoor activities such as sports, socializing with friends, taking walks to breathe fresh air, etc., can also help women improve their mood and limit stress caused by life’s problems.

Memory loss and lack of concentration are among the symptoms that make women uncomfortable when entering menopause. This condition occurs due to the sudden drop in estrogen levels in the body during this stage. To enhance memory for menopausal women, you should build a reasonable and scientific diet and lifestyle, limit and prevent stress to improve brain activity.

References: Ncbi.nlm.nih.gov, Healthline.com, Ncoa.org, Everydayhealth.com