You need to exercise your body and mind, as well as seek help with depression and anxiety, they say.
THE WASHINGTON POST – At age 51, Jeanne Chung began to feel this way memory it was failing. “I’ve noticed memory problems, like forgetting certain words,” says she, who is the CEO of a healthcare company. So, to exercise her brain, she started playing word games.
Her patchy memory wasn’t caused by a head injury or disease, it was clearly triggered, said Jeanne, now 54, by the changes that come with her transition to menopausean experience common to many women, experts agree.
“During the transition to menopause, women can feel brain foggy or memory and concentration difficulties,” says Stephanie Faubion, director of the Penny and Bill George of the Mayo Clinic Women’s Health Center. She says these unpleasant symptoms often begin in the early 40s and drag on until they subside. period discontinue with the onset of menopause, usually by age 50.
In a 2022 study, researchers compared MRI brain scans of menopausal women with those of premenopausal women. The results revealed that menopausal women had more brain lesions called “white matter hyperintensities” than premenopausal women.
Previous research suggests that these injuries may be related to cognitive problems and diseases such as Alzheimers🇧🇷 While it sounds alarming, Stephanie says menopause-induced memory problems don’t necessarily increase a woman’s risk of dementia.
Doctors aren’t sure why menopause affects the brain, but hormonal changes are a likely culprit. During this midlife change, the estrogen and the progesterone bounce, said Louann Brizendine, a professor of psychiatry at the University of California, San Francisco, and author of The Update: How the Female Brain Gets Stronger and Better in Midlife and Beyond🇧🇷
“When estrogen is high, the brain and other tissues are bathed in this hormone, which is responsible for breast tenderness and memory problems,” she says. These hormonal changes can cause many symptoms, including cognitive problems.
Stephanie says menopause-induced memory problems usually resolve when the transition is complete in a 50-year-old woman and don’t necessarily increase her risk of dementia as she ages.
Once the hormonal ups and downs stop, symptoms usually improve, added Louann Brizendine. But even if these brain symptoms don’t last long, they can still devastate many women and affect their sense of well-being.
Amy Beckley, 42, a pharmacologist in Boulder, Colorado, made mental notes of the tasks she needed to complete. “Now I have to write everything down,” she says. When her memory “short-circuits,” she Amy forgets about business meetings and groceries. “She’s very frustrating and sometimes makes me feel stupid.”
Frequent memory lapses can make women grumpy and raise concerns about their health. But they don’t have to suffer in silence, says Anna Glezer, a psychiatrist specializing in women’s health in Burlingame, California.
When the transition to menopause is difficult, women are often told to “accept” the process, Anna says. But the struggle and discomfort aren’t necessary, because the symptoms can be improved, the psychiatrist adds.
Here are some ways to deal with cognitive problems induced by perimenopause or menopause:
Rule out depression or anxiety
In some cases, word-finding difficulty, forgetfulness, and brain fog stem from untreated mood disorders, says Stephanie Faubion.
For example, studies show that perimenopause may increase a woman’s risk of depression, while menopause has made some women more prone to anxiety.
Research also suggests that memory problems and depression can occur together, especially in middle age.
Along with cognitive concerns, signs of depression can include feelings of sadness, hopelessness, and irritability. Unlike a bad mood, these symptoms don’t go away; they interrupt work and home life, says Anna Glezer.
While menopause is a life transition for women, it shouldn’t be disabling, adds Stephanie. When mood issues cause forgetfulness and other cognitive difficulties, psychotherapy, medication and exercise can help, she says.
exercise the brain
While midlife memory issues are stressful, they usually don’t last forever, says Louann Brizendine. “The female brain can get stronger.”
The psychiatrist recommends to his patients “mental body hacks,” or exercises designed to activate parts of the brain like the cerebellum, which aid in problem solving, judgment, memory, and emotion regulation. This could mean a 10-20 minute walk, yoga or wiggle your toes, which can activate the cerebellum.
What’s more, she says, research suggests that play may benefit adult cognition. Activities like dancing to your favorite song or solving puzzles can sharpen your mind.
“I have no concrete proof that he is playing Wordle it helps, but since I started playing, my memory hasn’t gotten worse,” says Jeanne Chung.
Replace the Negative “Constant PMS” Narrative
Menopause is often referred to as “reverse puberty” or “constant PMS,” explains Louann Brizendine. Unfortunately, this negative connotation makes some women shy away from revealing their struggles.
“Mentioning memory loss and hot flashes may seem like talking about taboo subjects like gastrointestinal issues,” she adds.
One way to change this negative narrative is to reframe the experience. Encourage women to see this stage of life as an “update,” a time when creativity and vitality can be renewed.
Ever since that brain-challenging period hit, Tara Ellison, a Los Angeles-based writer, says she’s been trying to find the bright side. So instead of ruminating on what she’s lost, the 54-year-old focuses on what’s going well. For example, if she feels bad about the way she looks, she will tell herself, “Even though my body isn’t what it was when I was 30, it’s still pretty good.”
“Even on days when my mind feels fuzzy, I stay positive,” she says.
Find support to ease the isolation and sadness
Memory lapses, like not keeping up with conversations or remembering a coworker’s name, can be embarrassing, leading some women to withdraw from their social lives. “Sometimes I feel sad because my memory problems can affect other people,” says Amy Beckley.
Anything that isolates can lead to feelings of depression and loneliness, calculates Louann Brizendine. And, without social support, this massive change can ignite shame.
To counter these feelings, the psychiatrist says it is often helpful to share your feelings and difficulties with loved ones or other menopausal women.
Tara Ellison meets emotional resistance as she confides in her friends about her challenges and insecurities. “If I have a question about a symptom or am looking for a referral to a specialist, I reach out,” she says. Speaking up helps her demystify the period, which reminds the writer that she’s not alone.
If you’re looking for resources, the North American Menopause Society provides a wealth of medical and mental health information. Facebook forums like “Menopause Support Group” and “Menopause Support Network” can connect you with peers.
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Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
