Forgetting your words during menopause can be incredibly frustrating, whether you are at work or out socially. It can be embarrassing when your vocabulary simply disappears, making you feel less sure of yourself in front of colleagues and friends. Kate Williams explains why it’s happening and what you can do about it.
I am known for being terrible at remembering names. I have a permanent note on my phone to remind me of the ones that just won’t stick in my head. About five years ago, I was making introductions in a meeting and found myself unable to recall the name of someone I worked with for several years. Worse, she was a good friend. I then failed to remember the words ‘stage’ and ‘outcome’. I just about made it to the end of the meeting, but I was convinced that I had had some kind of neurological episode.
If you are nodding in recognition, you are not alone. One study suggests that a whopping 60% of those in perimenopause and menopause report changes in either thinking or memory. More research found that about one-third experienced a “clinically significant” decline in their recall ability following menopause.
Could your memory loss be dementia?
It is not uncommon to feel worried when you start having trouble remembering things. It’s unsettling to struggle to express yourself, as if suddenly you are detached from your brain.
Thankfully, it is unlikely that dementia is behind this. While women are more prone to this condition compared to men, research indicates that a decline in memory during menopause is very rarely a sign of existing dementia nor does it predict a higher chance of getting it as you get older. However, it is always a good idea to speak to your healthcare provider if you are concerned.
Read more on menopause and dementia.
What kind of things might you forget?
Menopause-related memory symptoms center on your ability to process and recall verbal information and events. This is unlike the deduction and reasoning difficulties associated with dementia.
You might lose immediate focus, or find yourself in the kitchen with no idea why you got up from the sofa. You might miss appointments, or be easily distracted from urgent tasks. You might criticize yourself for constantly misplacing your purse, keys, or phone – and even experience a weird sense of “time-lapse”.
These symptoms might be frustrating, infuriating, or disturbing – but they are rarely a sign of any serious problem in your brain. The good news (and bad news) is that these symptoms are often a normal part of aging.
Read more about menopause and brain fog.
Why can menopause make you forgetful?
Research in animals shows that estradiol, a form of estrogen, directly impacts memory. You might not be surprised that women outperform men in terms of verbal memory from puberty onwards. But, women can struggle when estrogen drops during menopause.
During menopause, we see changes in the number of brain cells, the connections between them, and the way the brain uses glucose. Scientists suspect that these changes contribute to the memory and emotional symptoms that affect so many during menopause.
But there is good news – it looks likely that the brain adapts after menopause. Declines in brain size also seem to be reversible, with levels in postmenopausal women matching those of men of the same age, and learning abilities returning to pre-perimenopause levels.
Can hormone therapy (HT) help?
Unfortunately, the jury’s still out on whether HT can have a positive impact on memory but HT does appear to improve memory in some studies. In the absence of definitive research, HT is not prescribed only for memory loss. It can, however, help anxiety, depression, and hot flashes, all of which can affect your memory.
Tips and tricks for coping with forgetting words
It can help to have a strategy ready for when you forget a name or familiar word. If names are particularly tricky for you, write them down somewhere easy to glance at if you get stuck, such as in your phone, or notebook.
You can also opt to style it out. My friend Jane works in customer support and says: “After a while, I ran out of excuses. Now I shake my head and curse my menopause memory. People usually laugh, and we move on.”
Try talking to your manager about your menopause symptoms and memory loss if you’re not as confident as Jane and it is worrying you at work. Explaining that menopause is simply a stage in life can be helpful for those who don’t know much about it.
Lifestyle changes can help your memory
There’s also plenty you can do to help yourself.
1. Get to know your hot flash triggers
Hot flashes can be linked to memory loss. They can be triggered by a high-sugar diet, caffeine, alcohol, and smoking.
2. Eat a balanced diet
A healthy diet can support your cognitive function as you age.
- The Mediterranean diet focuses on foods like fresh fruits, vegetables, whole grains, lean proteins like fish and chicken, and healthy fats such as olive oil and nuts.
- Another diet with great potential is the MIND diet. This diet combines aspects of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. It emphasizes foods like leafy greens, berries, nuts, whole grains, lean proteins, and olive oil. These foods are thought to be particularly good for your brain health.
Read more about the best diet for menopause.
3. Improve your sleep
Sleep is critical for brain health. It plays a key role in storing and maintaining what you learn, and can protect against Alzheimer’s. It can be hard to get the seven to eight hours of sleep recommended for good brain function during menopause. If you are struggling, try our ideas for a good sleep routine.
4. Keep moving
Exercise can also improve your memory. It is never too late to get moving! Aerobic exercise is effective and great for those who love running, cycling, or swimming. If that’s not you, there’s emerging evidence that resistance training and mind-body exercise like Tai chi and yoga can lead to cognitive improvements too.
5. Give your brain a workout
Exercise is not just for bodies – your brain needs it too! Keep your brain active by doing puzzles and challenges, learning new skills, and trying new things. This kind of activity can help protect against cognitive decline.
6. Manage stress
Both acute stress and chronic ongoing stress can harm your memory. Find a way to decompress that works for you. Meditation, yoga, exercise, or time outside can help.
7. Be more social
Some of us need less social time than others, but being more sociable can improve memory. It coud be a walk or coffee with friends, or you could go further and join a new club or choir.
Can supplements improve your memory?
There is little research into menopause-specific memory loss and nutrition, but we do know that a balanced diet is important for good brain health. It may also help to stay topped up with a few key nutrients.
- There’s evidence that vitamin D deficiency can have a negative impact on your memory recall. If you think you aren’t getting enough through sun exposure or your diet, you can take a supplement.
- Omega-3 fatty acids are also important for memory. These can be found in chia or flaxseeds, and oily fish – or you could take a supplement.
- A B12 deficiency can also cause memory loss. While it’s important to make sure you’re getting enough in your diet, there’s no evidence that boosting your intake will have positive effects.
Final word
Memory problems during perimenopause and menopause are common. You don’t need medical advice unless your memory symptoms are progressively worsening and interfere with your work performance or relationships.
It’s helpful to be aware of the signs of the more serious memory-related conditions. Talk to your healthcare provider if you notice yourself:
- Repeating questions or comments
- Forgetting how to use common objects or carry out daily activities
- Neglecting your personal hygiene
- Being unable to understand or follow directions
- Getting lost in places that are very familiar to you
Find out more about menopause on our blog or in our symptoms library.
- Coelho-Júnior, H. J., Trichopoulou, A., & Panza, F. (2021). Cross-sectional and longitudinal associations between adherence to Mediterranean diet with physical performance and cognitive function in older adults: A systematic review and meta-analysis. Ageing Research Reviews, 70. 101395.
- Stella, Menopause and brain fog
- Stella, Menopause and dementia – what you need to know
- Taxier, L.R., Gross, K.S. & Frick, K.M. (2020), Oestradiol as a neuromodulator of learning and memory. Nat Rev Neurosci 21, pp535–550.
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