Menopause Memory

“Menopause brain fog is a group of symptoms
that happens around the time of the menopause, including
difficulty remembering words and numbers…”.1

Umbrella

What may the Menopause Memory Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Brain Fog
  • Cognition
  • Cognitive Changes/Difficulties/Lapses
  • Cognitive Function
  • Concentration Changes/Difficulties/Lapses
  • Disorientation
  • Memory Changes/Difficulties/Lapses
  • Mental Confusion

Cognitive Function

What is cognitive function?

DotS the definition of cognitive function may vary. The Menopause Society’s (formerly the North American Menopause Society) definition is:

“Cognitive function. Conscious intellectual activity (thinking, reasoning, remembering)”.2

Brain Fog

What is brain fog?

DotS the definition of brain fog may vary. On page one in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? published October 2022, the International Menopause Society’s (IMS) definition is:

“Menopause brain fog is a group of symptoms that happens around the time of the menopause, including difficulty remembering words and numbers, disruptions in daily life (misplacing items like keys), trouble concentrating (absent mindedness, losing a train of thought, being more easily distracted), difficulty switching between tasks, forgetting the reason for doing something (like why you came into a room), and forgetting appointments and events”.3

In Feeling Foggy and Forgetful? What Is Midlife Brain Fog? the (Australian) Jean Hailes for Women’s Health (JH) explain:

Menopause Memory“Brain fog is not a medical term, but most people agree that it’s perfect for describing some of the symptoms women experience during menopause.

The symptoms, common at midlife, might include forgetting names or struggling to concentrate, walking into a room only to wonder why you went in there in the first place. Fortunately, the experts believe they are temporary”.4

Cause

What may cause menopause memory difficulties?

On page three in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? the IMS explain:

“These memory complaints may be caused by rising and falling hormones levels, especially estrogen, and by some menopause symptoms, like the hot flushes, sleep disturbances and mood changes. If you have moderate to severe hot flushes, especially at night, you may find your memory is affected”.5

Alzheimer’s Disease?

Is There A link With Alzheimer’s Disease?

In ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: Is There A link With Alzheimer’s Disease? the authors explain:

“Because similar symptoms may present during menopause and the early stages of Alzheimer’s disease (forgetfulness and word-finding difficulties) perimenopausal women can become concerned about dementia.

Women should be reassured that dementia that begins before age 65 – called young onset dementia – is not common (unless there is a family history of early-onset dementia). Forgetfulness and other cognitive difficulties during the menopausal transition are common and a normal part of menopause”.6

In Basics of Alzheimer’s Disease and Dementia: What Is Alzheimer’s Disease? the (United States) National Institute on Aging also note and elaborate on:

“In most people with the disease — those with the late-onset type — symptoms first appear in their mid-60s”.7

Hormone Therapy

Does hormone therapy have a clear benefit on cognitive function?

In ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? the author’s note:

“Although fluctuations and an eventual decline in estrogen play a role in cognitive difficulties, the use of hormone therapy does not appear to have a clear benefit on cognitive function (but evidence remains limited).

More research is needed to determine whether lifestyle factors can help menopausal brain fog. We do know exercise can improve cognition during midlife, mindfulness and meditation may be helpful”.8

Menopause MemoryOn page three of Menopause and Menopause Hormone Therapy: 1. Who Is MHT For? Who Might Not Need MHT? the International Menopause Society’s (IMS) Leaflet for Women for World Menopause Day 2024, the IMS explain:

“Women who go through menopause at the natural age (after 45) and have no bothersome symptoms usually don’t need MHT. Some people believe MHT is a “fountain of youth”, but there’s little scientific evidence for that. It’s important to remember MHT is not recommended solely to prevent aging, memory loss, or dementia”.9

Protect Your Brain

How can we protect our brain?

In ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? the authors explain:

“Avoiding illicit drugs, prescription medication overuse, smoking and excessive alcohol may be protective. A diet that includes plant-based unprocessed foods (such as a Mediterranean diet), close social bonds and engagement, and a higher level of education have been broadly linked to better cognitive functioning during later life”.10

In The Fog of Menopause: Steps To Soothe and Sharpen Your Mind the JH elaborate on:

“For those looking to improve their brain fog, and soothe and sharpen their mind, Assoc Prof Gurvich suggests the following:

  • Exercise is hugely beneficial
  • Mindfulness and meditation can be helpful in reducing levels of anxiety and stress
  • Boost your thinking skills through activities that challenge your brain in an enjoyable way. These might include learning a new language or a musical instrument or doing puzzles
  • Avoid illicit substances, smoking, or drinking excessive amounts of alcohol
  • Eat a Mediterranean diet. A diet rich in antioxidants is vital for brain health and the richest sources of these are found in brightly coloured vegetables and fruits – staples of the Mediterranean diet
  • Use a diary or a list to help put some structure in place to reduce anxiety. Take notes, use calendars and reminders”.11

In Memory Loss: 7 Tips To Improve Your Memory the (United States) Mayo Clinic elaborate on each of these 7 tips:

“Although there are no guarantees when it comes to preventing memory loss or dementia, some activities might help. Consider seven simple ways to sharpen your memory. And know when to get help for memory loss.

  1. Be physically active every day…
  2. Stay mentally active…
  3. Spend time with others…
  4. Stay organized…
  5. Sleep well…
  6. Eat a healthy diet…
  7. Manage chronic health problems…”.12

On page three in their Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: Twelve Ways To Protect Your Brain the IMS explain:

  • “A healthy heart goes hand in hand with a healthy brain
  • Get regular check-ups – obesity, high blood pressure and diabetes are harmful for brain health
  • Watch your weight with a healthy BMI 18-25 and set a goal to your lower blood pressure to 120 mm Hg
  • Cut down on starchy, fatty, sugary foods, and eat plenty of fruits and vegetables. A nutritious Mediterranean style diet is easy to follow
  • Engage in regular physical activity – increased cardiovascular fitness decreases risk of dementia
  • Break a sweat with a minimum of 150 minutes of moderate-intensity aerobic physical activity weekly
  • A healthy life style includes getting enough sleep, and minimizing stress
  • Stop smoking and drink in moderation
  • Protect your head from injury and try to avoid second-hand tobacco smoke and air pollution
  • Challenge and exercise your brain by learning new skills, reading and volunteering
  • Stay connected – social engagement can boost your brain health
  • Find ways to be part of your local community and share quality time with family and friends”.13

Health Care Provider

What if I am concerned about my memory?

If you are concerned about your memory, it may be in your best interest to choose to talk to your health care provider about this. The Mayo Clinic note:

“If you’re worried about memory loss, make an appointment with your health care provider. If memory loss affects your ability to do your daily activities, if you notice your memory getting worse, or if a family member or friend is concerned about your memory loss, it’s particularly important to get help”.14

Health Topics A-Z

Where may I find Health Topics A-Z related to Menopause Memory?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

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  10. Cognitive Health: Memory, Forgetfulness, and Aging: What’s Normal and What’s Not?
  11. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Cognitive Behavioral Therapy and Menopause
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Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? 2022: 1. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 11 January 2025
  2. Menopause Definitions: C – Cognitive Function. Menopause Society https://menopause.org/patient-education/menopause-glossary#C Accessed: 11 January 2025
  3. World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Is Menopausal Brain Fog? 2022: 1. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 11 January 2025
  4. Feeling Foggy and Forgetful? What Is Midlife Brain Fog? Last Updated: 09 April 2024 | Last Reviewed: 09 April 2024. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/news/feeling-foggy-and-forgetful-brain-fog-or-early-onset-dementia Accessed: 11 January 2025
  5. World Menopause Day: Patient Information Leaflet – Brain Fog and Memory Difficulties in Menopause: What Is Menopausal Brain Fog? 2022: 2. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 11 January 2025
  6. Gurvich, C. Zhu, C. Arunogiri, S. ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: Is There A Link With Alzheimer’s Disease? 14 December 2021 https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150 Accessed: 11 January 2025
  7. Basics of Alzheimer’s Disease and Dementia: What Is Alzheimer’s Disease? Content Reviewed: 08 July 2021. National Institute on Aging https://www.nia.nih.gov/health/what-alzheimers-disease Accessed: 11 January 2025
  8. Gurvich, C. Zhu, C. Arunogiri, S. ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? 14 December 2021 https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150 Accessed: 11 January 2025
  9. Menopause and Menopause Hormone Therapy: 1. Who Is MHT For? Who May Not need MHT? 2024:3. International Menopause Society https://www.imsociety.org/wp-content/uploads/2024/10/2024-WMD-Leaflet_English.pdf Accessed: 11 January 2025
  10. World Menopause Day: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: What Role Does Menopausal Hormone Therapy Play In My Brain Health? 2022: 2. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 11 January 2025
  11. Gurvich, C. Zhu, C. Arunogiri, S. ‘Brain Fog’ During Menopause Is Real – It Can Disrupt Women’s Work and Spark Dementia Fears: What Can Help? 14 December 2021 https://theconversation.com/brain-fog-during-menopause-is-real-it-can-disrupt-womens-work-and-spark-dementia-fears-173150 Accessed: 11 January 2025
  12. The Fog of Menopause: Steps To Sooth and Sharpen Your Mind. 13 December 2021. Last Updated: 17 January 2024 | Last Reviewed: 17 January 2024. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/news/the-fog-of-menopause Accessed: 11 January 2025
  13. Healthy Aging – Memory Loss: 7 Tips To Improve Your Memory. 07 March 2024. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518 Accessed: 11 January 2025
  14. World Menopause Day 2022: Patient Information Leaflet – Brain Fog and Memory Difficulties In Menopause: Twelve Ways To Protect Your Brain. 2022: 3. International Menopause Society https://www.imsociety.org/education/world-menopause-day-2022/ Accessed: 11 January 2025
  15. Healthy Aging: – Memory Loss: 7 Tips To Improve Your Memory: When To Get Help for Memory Loss. 07 March 2024. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/memory-loss/art-20046518 Accessed: 11 January 2025
Topic Last Updated: 18 May2025 – Topic Last Reviewed: 11 January 2025

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