Perimenopause, the transitional phase leading to menopause, can start in your late 30’s. You still get a period during this time. In fact, most women are unaware they are in it. There are lots of symptoms, but many are subtle. Moreover, many women are unaware of the symptoms. Memory change during perimenopause is really common. In fact, upwards of 70% of women will experience some memory changes during the translation. Coping with these changes can be challenging, but with understanding and the right strategies, women can navigate this period with resilience and grace. In this guide, we’ll explore effective coping strategies for managing memory changes during perimenopause.
Hormones and Memory
Knowledge is empowering. Understanding that memory changes are a common aspect of perimenopause can help women cope with the associated challenges. Hormonal fluctuations, particularly in estrogen levels, can influence cognitive functions, including memory and concentration. In fact, the Anterior circulate cortex , an area of the brain responsible for memory, is rich in estrogen receptors. When estrogen levels fluctuate wildly, this area of the brain simply does not work as effectively.
Furthermore, insulin resistance rises during this period of time. This means less glucose (sugar) is absorbed from your bloodstream. Resultantly, the brain gets less “fuel” to function properly. In addition, many women experience sleep disruptions during this time. The resulting fatigue can further impair cognitive function.
What Can You Do About Perimenopause Memory Changes?
The good news is that perimenopause is a limited time. You will not feel like this forever. Furthermore, you can implement some coping skills to deal with the perimenopause memory changes
Prioritize Self-Care
Taking care of both physical and mental well-being is crucial during perimenopause. Adequate sleep, a balanced diet, regular exercise, and stress management contribute to overall health, which, in turn, can positively impact cognitive function and memory. You may need to take some short cuts to achieve this. This can include cat naps, meal delivery services, and saying no to things that drain your energy when you can.
Stay Mentally Active
Engage in activities that stimulate the brain. Puzzles, memory games, reading, and learning new skills can help keep the mind active and enhance cognitive abilities. Consider activities that are both enjoyable and mentally challenging.
Organizational Strategies
Implement organizational tools to compensate for memory lapses. Use calendars, planners, or smartphone apps to schedule appointments, set reminders, and keep track of important information. Breaking tasks into smaller, more manageable steps can also be helpful.
This is no longer the time to keep everything in your brain. Even if you were always able to do that, it simply won’t work anymore.
Mindfulness and Stress Reduction
Practice mindfulness and stress-reduction techniques, such as meditation or deep breathing exercises. Chronic stress can negatively impact memory, and incorporating relaxation techniques into daily life can contribute to a more balanced emotional state.
Healthy Lifestyle Choices
Adopting a healthy lifestyle can positively influence memory and cognitive function. Limiting alcohol intake, avoiding smoking, and maintaining a healthy weight are all factors that contribute to overall well-being and may have a positive impact on memory.
Hormone Therapy Consideration
Consult with a healthcare professional to discuss the potential benefits and risks of hormone therapy during perimenopause. Hormone replacement therapy (HRT) may be recommended to alleviate symptoms, including cognitive changes, in some cases. Unfortunately, many people still have the false belief that they are dangerous. In fact, these studies were misinterpreted, and most women can safely take them.
Social Support
This is crucial. You are not alone. Share experiences with friends, family, or support groups. Connecting with others going through similar changes can provide emotional support and practical insights. Feeling understood and supported is essential during this transitional period. Ada Calhoun does a particular good job of normalizing this in her book: Why We Can’t Sleep. Maybe have a one time book club around this with your gal pals.
Acceptance and Adaptation
Accept that memory changes are a part of the natural aging process and the perimenopausal transition. Embracing these changes and adapting one’s lifestyle and routines accordingly can contribute to a more positive and resilient mindset.
Get Support For Perimenopause Memory Loss
If memory changes significantly impact daily life or cause concern, seek guidance from a healthcare professional. They can assess the situation, rule out other potential causes, and provide personalized recommendations or interventions. It is possible that there is a different underlying cause.
If nothing else is found, a therapist can help a lot. There are lots of different techniques that can help you adapt to perimenopause. Psychodynamic therapy can look at root causes, relationship and thought patterns to help you better understand yourself during this time.
Acceptance and Commitment Therapy can help you hone in on your values and live more authentically. Regardless of the technique, a good therapist will support you and foster growth.
There are also on-demand courses. You can check out our Thriving Through Perimenopause course on Thinktific. It covers the sleep, memory, and emotional issues of perimenopause.
Navigating memory changes during perimenopause requires a holistic approach that encompasses physical, mental, and emotional well-being. By understanding the changes, prioritizing self-care, staying mentally active, implementing organizational strategies, practicing mindfulness, making healthy lifestyle choices, considering hormone therapy when appropriate, seeking social support, embracing acceptance and adaptation, and consulting healthcare professionals as needed, women can effectively cope with memory changes and navigate this transitional phase with resilience and confidence. You are not alone!
About the author: Sharon Fisher, PMHNP-BC, PMH-C is the founder of Nurtured Well LLC, a boutique women’s mental health practice. She recently published an on-demand course about perimenopause.
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