Many menopausal women complain of memory changes. The changes may include difficulty to focus, neglectful and memory loss. Moreover, loss of concentration, forgetfulness, memory loss and poor memory retrieval in menopause may be experienced by women in their perimenopause stage too.
Well, forgetting dates, important facts, anniversaries, and even simple things such as turn the iron or television off before departing for work is frustrating and sometimes, embarrassing. Let’s look further at this in this article.
Memory is the ability to bring information back into one’s thoughts while concentration is the ability to focus one’s attention or thought to one point successfully. In life, several things can influence how you remember including lack of sleep, stress, poor diet and even the natural aging process.
Perimenopause and menopause also can adversely affect your ability to concentrate and memorize. It may become harder to focus than before; you may also feel confused and go through a prevalent state of mental disorientation that is very common at this mid-life transition. These symptoms can be more exacerbated for women who have endured a hysterectomy and experience premature or early onset menopause. Hypothyroidism is another cause of memory loss. Read Menopause and Hypothyroid for further information.
Your decline in mental functions such as poor memory retrieval, forgetfulness and loss of concentration is affected much by the hormonal imbalances in your system during perimenopause and menopause. The fluctuation of hormone levels may decrease you ability to concentrate and remember certain events.
Estrogen controls many female processes and plays a role in working with the neurotransmitters in the brain, sending signals to and from; in other words estrogen is responsible for maintaining healthy memory. Lost levels of this vital female hormone will quite simply affect your brain’s ability to function.
Link together this with the fact that menopausal woman are already experiencing stressful circumstances with many midlife transitions. New responsibilities, aging parents, children leaving home, depression over facing issues like long-term illness, death and living along. All these can lead to forgetfulness, loss of concentration, poor memory retrieval and mental confusion.
Being aware of the nutritional value of the foods you eat is obviously essential to a healthy body and brain. Eating the right combination of carbohydrates, proteins and healthy fats works towards alleviating loss of concentration and boost your memories back to when you were younger.
- Foods rich in antioxidants
Besides fighting cancer and helping in certain heart diseases, foods that are rich in antioxidants are said to work in improving concentration and memory function too. Now with this knowledge that they also work towards improved memory function, having them as a staple in the daily diet during perimenopause and menopause seems natural. Some examples of foods readily available that are high in antioxidants include carrots and certain kinds of nuts.
Another product that helps with memory function is soy. Eating foods like tofu and soy milks will give benefits that help improve memory.
- Olive oil
Olive oil is a healthy choice for many reasons including its effects on memory function. Using it to cook or within salad dressing is a healthy way to work towards having less confusion and improved memory clarity.
- Blueberries, avocados, deep-water fish, nuts and seeds, whole-grain breads, brown rice, oatmeal, dark chocolate, fish oil, green tea, black tea and ginko biloba are all great to boost memory and increase concentration.
With just a little change in your diet you are not only eating healthier but also alleviating loss of concentration, forgetfulness and memory changes in menopause and perimenopause.
Read also Best Diet for Menopause.
In addition, you can try the following to give your memory an overall boost.
- Get enough sleep. A study discovered that memorization skills were best in people who got eight hours of sleep a night. Those who slept only six hours or less a night performed as badly as a group who didn’t sleep for three days.
- Exercise. Mental fitness is another reason to exercise. A research showed that physical activity increases chemicals that nourish nerve cells in the brain. Exercise also reduces the risk of high blood pressure and other illnesses that can cause short-term memory loss.
- Don’t get stress. When you’re stressed, your bodies are overflowed with cortisol, the same hormone that’s secreted throughout labor and delivery that allows you to forget the pain of childbirth - a good thing in those situations, but bad when you’re trying to recall certain information.
- Avoid multitasking. Research shows that it takes more time and is more effort for the brain to skip from task to task than it would need to do one job at a time.
- Keep learning. Scientists believe that giving your brain a workout with challenging activities - a class, reading, a hobby - encourages communication between brain cells that helps strengthen memory.
Remember, your concentration may be affected and your memory may be changed, but it is not a consequence of getting older. It is the result of the hormonal imbalance. Making a few healthy lifestyle changes can reduce forgetfulness, loss of concentration, poor memory retrieval and memory loss in menopausal and perimenopausal women. Try it, and help bring back the sharpness to your mind and memory.