10 Practical Life Hacks for Battling Memory Loss During Menopause

Whether you’re starting perimenopause or are post-menopausal, you might notice your memory isn’t as sharp. Memory issues are common during this stage of life. Pauline Maki, PhD, from the University of Illinois in Chicago, says studies show around 60% of women in perimenopause and menopause report cognitive declines. Dr. Maki notes that many women with menopause-related brain fog struggle with recalling recently learned verbal information and concentrating, such as forgetting names of new acquaintances or why they entered a room.

Some women worry about developing dementia, but these cognitive changes are usually minor and within the normal range. A 2021 study in the journal Menopause found that about one-third of over 400 women experienced significant memory decline post-menopause, but it wasn’t indicative of dementia.

Memory issues during menopause may be linked to decreased estrogen levels, which affect language skills, attention, mood, memory, and other brain functions. According to the Cleveland Clinic, reduced estrogen impacts brain function.

Fluctuating estrogen levels also cause symptoms like hot flashes, night sweats, vaginal dryness, depression, and mood swings, which can affect cognitive function. Sleep disturbances from menopause symptoms can contribute to brain fog.

There are several strategies to boost your memory during this time. Let’s dive into some practical life hacks to help you stay on top of your game.

1. Keep a Journal

Jotting down thoughts, to-do lists, and even random musings can help keep your mind organized. Plus, it’s a great way to vent any frustrations.

  • Daily Journaling: Set aside a few minutes each morning or evening to write in a journal. It doesn’t have to be fancy—just a simple notebook will do the trick. Write down your plans for the day, things you want to remember, or even just how you’re feeling.
  • Gratitude List: Incorporate a gratitude list into your journaling routine. Writing down a few things you’re thankful for each day can boost your mood and mental clarity.
  • Daily Affirmation: Start your day with a positive affirmation. This could be a simple statement like, “I am capable and strong,” or “I am in control of my health and happiness.” Repeating affirmations can help set a positive tone for the day and improve your overall mindset.


2. Stay Active

Physical exercise isn’t just good for your body; it’s fantastic for your brain too. Aim for at least 30 minutes of activity most days.

  • Variety is Key: Mix up your routine with different types of exercise like walking, yoga, dancing, or swimming. This keeps things interesting and engages different parts of your brain.
  • Buddy System: Find a workout buddy to keep you motivated. Exercising with a friend makes it more fun and adds a social element, which is also great for your brain.

3. Embrace Technology

Use your smartphone to set reminders for appointments, medications, or even watering the plants.

  • Reminder Apps: Apps like Evernote or Google Keep are lifesavers for keeping track of ideas, grocery lists, and important dates. Set reminders for everything, from taking your vitamins to calling a friend.
  • Digital Calendar: Sync your calendar across all your devices. This way, you can set reminders and never miss an important date or event.

4. Mindful Eating

What you eat can have a huge impact on your brain health.

  • Brain-Boosting Foods: Incorporate foods rich in omega-3 fatty acids, like salmon, walnuts, and flaxseeds. Antioxidant-rich fruits and vegetables, such as berries, leafy greens, and tomatoes, are also brain-boosters.
  • Stay Hydrated: Don’t forget to drink water. Sometimes, a foggy mind just needs a good dose of hydration. Carry a water bottle with you and make a habit of drinking regularly.

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5. Brain Games

Challenge your mind with puzzles, crosswords, or even apps designed to improve cognitive function.

  • Daily Puzzles: Make it a habit to solve a crossword puzzle or Sudoku every day. These activities are fun and keep your brain engaged.
  • Brain-Training Apps: Download apps like Lumosity or Peak, which offer a variety of games specifically designed to enhance memory and cognitive skills.

6. Sleep Well

Quality sleep is crucial for memory retention and overall brain health.

  • Consistent Schedule: Try to establish a regular sleep routine: go to bed and wake up at the same time every day, even on weekends.
  • Sleep Environment: Create a calming bedtime ritual, like reading a book or taking a warm bath, to help signal to your body that it’s time to wind down. Make your bedroom a sleep-friendly environment—cool, dark, and quiet.

7. Stay Social

Maintaining social connections can significantly boost your mental health.

  • Regular Catch-Ups: Schedule regular catch-ups with friends or family. Whether it’s a coffee date, a walk in the park, or a phone call, social interactions stimulate your brain.
  • Join a Group: Join a club or group that interests you, like a book club, gardening group, or volunteer organization. Engaging in activities with others keeps your mind active and sharp.

8. Practice Mindfulness

Mindfulness and meditation can reduce stress and improve focus.

  • Daily Practice: Spend a few minutes each day practicing deep breathing exercises or guided meditation. Apps like Headspace or Calm can guide you through mindfulness practices, helping you stay grounded and mentally clear.
  • Mindful Moments: Incorporate mindfulness into daily activities. Whether you’re eating, walking, or doing household chores, try to be fully present and aware of what you’re doing.

9. Learn Something New

Taking up a new hobby or learning a new skill can stimulate your brain and improve memory.

  • New Skills: Whether it’s picking up a musical instrument, learning a new language, or trying your hand at painting, keeping your mind engaged with new challenges can be incredibly beneficial.
  • Online Courses: There are plenty of online courses available on platforms like Coursera or Udemy. Find something that piques your interest and dive in!

10. Laugh Often

Laughter truly is the best medicine.

  • Comedy Time: Watch a funny movie, read a hilarious book, or spend time with people who make you laugh. Laughter reduces stress and stimulates your brain, helping you feel more alert and focused.
  • Share the Joy: Share funny stories or jokes with friends and family. Laughter is contagious and brings people together, boosting your mood and memory.

Menopause can be a wild ride, but with these practical life hacks, you can keep those memory lapses at bay. Remember, it’s all about finding what works best for you and making small, manageable changes. Stay positive, stay active, and keep laughing! You’ve got this!

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