Menopause occurs when a person goes 12 consecutive months without a menstrual period. Memory lapses and trouble concentrating are common symptoms of menopause and even perimenopause. These menopausal symptoms are caused by the female sex hormone estrogen, which is necessary for maintaining sexual and reproductive health.  

Low estrogen levels can cause temporary bouts of brain fog and impact verbal memory, including the ability to recall words and names. However, this type of menopause-related forgetfulness isn’t the same as the early signs of dementia. 

Dementia is a general term that represents a group of diseases and illnesses that cause a decline in cognitive functioning to the point that it interferes with a person’s daily life and activities. It is caused by damage to the brain, affecting its nerve cells and destroying the brain’s ability to communicate with its various areas. 

The first signs of dementia are typically things like getting lost in familiar places or confusion about how to perform everyday activities, such as driving home from the store, and inability to remember names.  

Another key factor in someone affected by dementia is age. Alzheimer’s disease mainly affects people over the age of 65. Less than 10% of cases occur in people younger than 65, especially those without a family history of early-onset Alzheimer’s. 

Menopause, on the other hand, usually happens in your mid-40s to mid-50s, and perimenopause can start years earlier.  

Midlife “brain fog” can be frustrating and worrisome at times. However, with some extra care and attention to your health, it can be managed and controlled.  

Here are some ways to cope with menopausal memory issues: 

• Get enough sleep 

• Eat a balanced diet that includes brain-enhancing foods, such as cruciferous vegetables rich in color, to serve as antioxidants 

• Create and stick to a regular exercise routine 

• Stop multitasking, as it can drain the brain’s abilities 

• Exercise your brain by doing activities that can improve your mental fitness, such as: 

• Doing crossword puzzles, board games, or chess 

• Going for a vigorous walk 

• Reading a novel 

• Taking up a new physical activity, such as ballroom dancing or boxing 

• Meditating 

• Starting a journal about positive experiences 

• Learning a foreign language 

• Trying tai chi 

If you are experiencing symptoms of menopausal memory loss, you can visit Jamaica Hospital Medical Center’s Women’s Health Center or contact us at 718-291-3276 to make an appointment.   

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All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.