Many people notice changes in memory or concentration during perimenopause. These shifts can feel worrying but may often be connected to the hormonal fluctuations happening in this stage of life. Understanding what might be happening can offer reassurance and some helpful ways to cope.
How Hormones Affect Memory
Estrogen, a hormone that changes significantly during perimenopause, plays a role in brain functions like memory and focus. As estrogen levels rise and fall, some people experience what is sometimes called “brain fog.” This might include:
- Difficulty recalling names or words
- Trouble concentrating on tasks
- Feeling mentally slower or more distracted than usual
These experiences tend to come and go rather than stay constant.
Other Factors That May Influence Forgetfulness
Hormonal changes are just one piece of the puzzle. Other common challenges during perimenopause can also affect memory, such as:
- Poor sleep or insomnia
- Stress and anxiety
- Mood changes like depression
- Fatigue
Addressing these areas might also help improve mental clarity.
Tips For Supporting Memory
Some gentle strategies that might be helpful include:
- Maintaining a regular sleep schedule to support brain function
- Keeping mentally active through reading, puzzles, or learning new skills
- Managing stress with relaxation techniques such as meditation or deep breathing
- Staying physically active, as exercise can benefit both body and brain
- Using tools like lists, calendars, or reminders to stay organized
These approaches often promote overall well-being and cognitive health.
When To Talk To A Healthcare Provider
If forgetfulness feels severe or interferes with daily life, it may be useful to discuss these concerns with a healthcare professional. They can help rule out other causes and suggest appropriate support.
Experiencing some memory changes during perimenopause is common and often temporary. Taking kind steps toward self-care can make a positive difference.
References:
- World Health Organization. (2021). Cognitive health and aging: Hormonal influences. Geneva: WHO.
Menopause Journal. (2020). Memory and concentration during perimenopause.
Neuroscience Letters. (2019). The impact of hormonal changes on cognitive function in midlife.
