How to Overcome Memory Decline During Perimenopause

Memory issues are a common phenomenon during perimenopause, the transitional period before menopause. If you are in this phase and are concerned about possible memory decline, you might want to explore ways to address this issue through the following article.

1. Why Do Women Often Experience Memory Decline During Perimenopause?

As women enter perimenopause, hormonal imbalances often lead to decreased focus, or more specifically, a decline in estrogen levels, which is a common cause of forgetfulness during this time. So, how does the change in estrogen levels relate to memory?

As the body ages, the ovaries do not function as effectively as before. Over time, they produce fewer eggs and eventually stop altogether. At that point, your body reduces estrogen production since this hormone is no longer needed for reproduction.

This process occurs over time. During perimenopause, estrogen levels fluctuate significantly. This is when perimenopausal symptoms begin to affect the quality of life for women. For example, hot flashes, night sweats, sleep disturbances, and mood swings. And it is evident that hormonal changes can also cause some temporary memory problems. This is why women may experience difficulty concentrating or forgetfulness due to reduced estrogen levels during perimenopause.

Research on the impact of estrogen on memory supports the idea that a decline in estrogen during perimenopause leads to memory loss, which may improve after menopause.

For example, a large study in 2004 found that hormonal changes during perimenopause often lead to a decline in verbal memory. The study further noted that these effects were separate from the natural effects of aging. This research has laid the foundation for many current studies.

Another study found that women in perimenopause had difficulty learning. After menopause, women returned to the learning levels they exhibited before perimenopause.

A review published in the Journal of Steroid Biochemistry and Molecular Biology also found that memory and cognitive skills decline in women during perimenopause and menopause. Women in the study reported issues, particularly with forgetfulness and concentration.

2. How to Overcome Memory Decline During Perimenopause

2.1. Avoiding Triggers for Hot Flashes

Women who experience frequent hot flashes during menopause may be more prone to verbal memory loss (memory related to words). One study showed that women with poorer verbal memory results also had changes in brain function, as measured by functional magnetic resonance imaging (fMRI), during hot flashes.

Based on these findings, researchers suggest that reducing the severity and frequency of hot flashes could help women preserve memory and other brain functions during menopause. Although further research is needed, avoiding hot flash triggers such as heat, smoking, caffeine, spicy foods, tight clothing, and stress may help alleviate memory decline in perimenopausal women.

2.2. Consider Hormone Therapy

If you start hormone therapy to reduce severe hot flashes during menopause, you may also notice an improvement in memory. However, the timing of starting hormone therapy is crucial for cognitive benefits. A review by several researchers found evidence of the beneficial effects of estrogen on verbal memory in naturally menopausal women aged 65 or younger (but not in older women) and consistent evidence of benefits for women who have undergone surgical menopause (where the ovaries are removed before natural menopause occurs).

Estrogen therapy initiated in midlife (before age 65) has been associated with improvements in verbal memory. Additionally, this therapy has shown cognitive benefits for women who have undergone surgical menopause.

However, some women should avoid estrogen due to an increased risk of certain types of cancer or other medical complications. It’s essential to discuss your medical history with your doctor before starting hormone therapy.

2.3. Increase Physical Activity

Exercise is not only beneficial for your body but also greatly aids your mind. A small study involving 73 postmenopausal women with breast cancer showed that those who engaged in more physical activity performed better on certain memory and brain function tests than those who exercised less.

While there is no definitive evidence that exercise can prevent memory decline during perimenopause, physical activity is believed to increase the production of chemicals that promote the repair of existing brain cells and the growth of new ones. Therefore, if you are experiencing difficulty concentrating due to hormonal changes during perimenopause, increasing your exercise and physical activity can be highly beneficial for both your memory and overall health.

2.4. Get Enough Sleep

Poor or insufficient sleep can make it difficult to concentrate or retain new information. To encourage deeper, more restful sleep, establish a good nightly routine that you follow every day of the week. For example, go to bed and wake up at the same time each day, even on weekends. Ensure that your bedroom is dark, quiet, comfortable, and cool. Avoid eating, drinking caffeine, or consuming alcohol close to bedtime. You can also unwind with a warm bath or soothing music to set the mood for sleep.

2.5. Brain-Healthy Diet

A healthy diet fuels your body and brain and may help combat some symptoms of memory decline during perimenopause. Omega-3 fatty acids found in fatty fish like salmon and mackerel can provide several benefits. According to a review of 11 human studies and 6 animal studies, omega-3s may help reduce depression in perimenopausal women and improve anxiety and cognitive function. Other food sources rich in omega-3 include flaxseeds, walnuts, chia seeds, and leafy green vegetables.

2.6. Limit Alcohol Consumption

Some studies suggest that low to moderate consumption of red wine may help prevent memory loss. Red wine contains antioxidants such as polyphenols, flavonoids, and resveratrol, which are believed to protect against brain cell damage.

However, any cognitive benefits from red wine are linked to drinking less than two glasses per day for men and less than one glass per day for women. The Alzheimer’s Society of the UK notes that the potential benefits of alcohol consumption related to memory loss and dementia risk have not yet been confirmed in large clinical trials.

Therefore, if you don’t currently drink alcohol, it’s better not to start. And if you do drink, try to limit your intake. Excessive alcohol consumption can have the opposite effect on memory and increase your risk of cancer and other diseases.

2.7. Should You Use Ginkgo Biloba?

Currently, Ginkgo Biloba is widely used in Germany to combat dementia, and many people consider it a beneficial herb for brain health. According to the National Center for Complementary and Integrative Health (NCCIH), while some studies suggest that Ginkgo Biloba may help improve certain symptoms of dementia, these findings are not conclusive. Other studies have shown contradictory results, indicating that Ginkgo Biloba does not help prevent dementia, cognitive decline, or Alzheimer’s-related memory loss. The NCCIH also notes that in healthy individuals, research does not show that Ginkgo Biloba enhances memory.

Although Ginkgo Biloba is generally considered safe when taken in moderation, it can cause serious negative interactions with certain medications. Therefore, it’s important to consult your doctor before using this supplement during perimenopause or at any other time in your life.

2.8. Manage Stress

Stressful situations often occur when women are dealing with menopause symptoms. For example, caring for aging parents and balancing work and family responsibilities can be significant stressors for middle-aged women, leading to memory problems.

Research has shown that acute stress can negatively affect memory, just like chronic stress. Therefore, finding healthy ways to manage stress in your life can help keep your memory intact. Two options are meditation and yoga, while other activities, such as exercise, spending time outdoors, and socializing with friends, can also be beneficial.

3. The Role of Direct Neuro-Supportive Therapies for Brain Memory

In addition to estrogen, certain nutrients are also essential for memory and brain health. The brain relies on glucose, essential fats, and phospholipids. Several  vitamin group B are crucial for memory and brain function. Zinc and magnesium are necessary for neurotransmission. Therefore, incorporating specific nutrients into your daily diet can help enhance focus, attention, and both short-term and long-term memory.

Vitamin group B play a vital role in energy production, cellular metabolism, and the healthy functioning of the nervous system. One essential vitamin crucial for the healthy functioning of the nervous system is vitamin B12, also known as cobalamin. To maintain brain health and prevent cognitive decline, this vitamin is particularly important. Myelin, a fatty substance that surrounds nerve fibers and improves the efficiency of their signal transmission, is produced with the help of vitamin B12. Memory loss and other cognitive issues can result from vitamin B12 deficiency due to the breakdown of myelin, leading to nerve damage. Numerous studies have found a link between cognitive decline in older adults and vitamin B12 deficiency.

Additionally, brain health depends on vitamin B2, also known as riboflavin. It is essential for both energy synthesis and the healthy functioning of the nervous system. The antioxidant glutathione, which protects brain cells from oxidative stress, is more readily produced with the support of vitamin B2. According to research, vitamin B2 deficiency is associated with memory loss, confusion, and attention problems.

By ensuring adequate intake of these essential nutrients, you can support brain function and potentially reduce the risk of memory decline, particularly during periods like perimenopause when cognitive functions may be more vulnerable.

Vitamin group B other than B12 and B2 are essential for maintaining brain health. In the case of neurotransmitters, which are chemicals that transmit signals between nerve cells, vitamin B6 helps produce them. DNA production and brain development depend on vitamin B9, also known as folate. Cognitive problems such as memory loss, difficulty concentrating, and mood disorders such as depression and anxiety can result from vitamin deficiencies.

This shows the importance of micronutrients for memory and brain health. Therefore, micronutrient supplementation is essential and intravenous delivery is a quick and effective way to help you improve premenopausal memory loss.

Thus, premenopausal memory loss or estrogen hormone deficiency or forgetfulness is a common condition for women entering this stage. This makes many people feel anxious, depressed and sad. Therefore, it is necessary to proactively implement ways to improve memory and prevent memory loss when entering perimenopause.

Sources: healthline.com – health.harvard.edu – medanta.org