Do you want to improve your memory in menopause and perimenopause? Let me tell you, improving memory during menopause and perimenopause can be fun and the way to attain it benefits all other aspects of our health. This is the second part of this article, you can read the first part here.
These are more tips to improve your memory
Good foods to improve memory in menopause and perimenopause
In general, a healthy diet with a variety of natural foods is always great for your health, and it also benefits your memory. A healthy diet includes minimal amount of processed foods and uses good quality ingredients.
There are several foods that are believed to help improve memory and cognitive function. These include:
- Fish: Fish, particularly fatty fish such as salmon and tuna, are rich in omega-3 fatty acids which have been found to help improve memory. Look for fish with low levels of toxins.
- Berries: Berries, particularly blueberries, are rich in antioxidants that can help protect the brain
- Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and chia seeds, are rich in healthy fats and antioxidants that can help support brain health.
- Leafy greens: Leafy greens, such as spinach and kale, are rich in nutrients that can improve memory.
- Whole grains: Whole grains, such as oats, quinoa, and brown rice, are rich in vitamins and minerals that can help support brain health and improve memory.
- Dark chocolate: Finally, one that we love, dark chocolate contains flavanols which have been found to improve blood flow to the brain and improve cognitive function. Be careful because it can have a lot of sugar and sugar is bad for memory.
- Turmeric: This spice contains curcumin, which has antioxidant and anti-inflammatory properties and may help improve memory and cognitive function.
- Tomatoes: Tomatoes are rich in lycopene, an antioxidant that has been found to improve cognitive function.
- Water. Dehydration causes confusion and makes it more difficult to focus and remember.
Essential oils to improve memory during menopause and perimenopause
I love aromatherapy, but there is limited scientific evidence on its effectiveness. I think it works because I have seen its effects on clients and on myself. There are some preliminary studies and anecdotal reports that suggest that certain essential oils may improve memory during menopause, but they are preliminary.
There are promising studies on the following essential oils: Rosemary oil, peppermint oil, lemon oil, sage, and lavender oil. Some of these oils are calming and relaxing and they have been found to improve cognitive function, memory and concentration in some studies. If you use essential oils, always try to use high quality essential oils (they don’t have to be expensive).
For memory improvement, you can use these oils in diffusers either one oil or a mix of a few of them. You can also use a roll-on applicator and smell it frequently.
Do memory exercises work during menopause or perimenopause?
Are you curious about memory exercises to improve memory? Some evidence suggests that memory exercises can help improve memory during menopause. However these findings are not solid, and memory exercises should used together with other techniques.
You don’t need to spend a lot of money on exercises or apps, simple techniques that you can find from a Google search can help you. Remember, that there are proven things such as exercise and healthy diet that help more than memory exercises.
Some activities to improve memory
Some of my favorite memory exercises that I recommend to clients are not exercises but new activities to awaken other areas of the brain such as, if you don’t sing or play a musical instrument maybe take it as a hobby, or language learning, dance, bird watching, using your non-dominant hand for some tasks, paying attention to small things, etc.
I also recommend simple techniques to lower stress and manage memory issues such as writing things down, simplifying things and using apps to remember important data. There is no reason to try to remember everything; you can develop lists and write things down. Don’t beat yourself up if you forget something. The following are some other activities that are good for memory.
- Nature walks and hiking: Walking in nature, particularly in green spaces such as parks or forests, has been found to improve memory, as well as to reduce stress.
- Gardening: Gardening has also been found to improve memory and reduce stress. Gardening combines some physical activity, exposes us to nature, and it is almost a form of meditation.
- Forest Bathing: a fancy term to spend mindful time among trees. Forest bathing, also known by its Japanese name shinrin-yoku, is a practice that involves spending time in nature, focusing on the five senses.
- Natural light exposure: Spending time outdoors in natural light is very good for memory. It is also critical to regulate the body’s internal clock (circadian rhythms) and that improves sleep quality.
- Stress management. As I said previously, stress causes a lot of memory problems. It makes it difficult to concentrate, remember and even think straight. Any activity that lowers your stress can help you improve your memory. In my program BLISS in Menopause, I teach many easy and effective stress management techniques. If you are interested visit this page for more information.
Difference between memory problems and dementia
This is a delicate topic. One example given by doctors is that if you forgot where you left your keys it is just normal forgetfulness. If you forget what the keys are and what is their function that may indicate more serious problems, but not necessary terrible problems; however the person needs to go to the doctor and be evaluated.
Other controversial aids to improve memory during menopause and perimenopause
I hang out a lot in menopause forums and there are many discussions about Cannabis and CBD to improve menopause symptoms. These substances can be beneficial to lower anxiety, and in some cases, depression and they lower stress, all of this can help alleviate some menopause symptoms. CBD is considered safe. Cannabis is controversial, illegal in some places, and it can also cause other issues to some people. So be mindful of that. There is no solid evidence that they help to improve memory. But in general, they don’t solve the problems that are causing memory issues and it is always better to find the root of a problem and correct it.
Find the root of the problem
If you are experiencing memory issues during menopause or perimenopause try to find out what is causing them and this needs to be resolved. As I said before (part one) hormonal fluctuations are part of the problem but there are other things making it worse. You need to find what those other things are and manage them. My program Bliss in Menopause includes many therapies to improve memory. You got this, girl. Leave me a comment.