I Can’t Remember Sh*t!
I was on the phone with my sister the other day and she said, “I can’t remember shit! Can you do an article for Holos on memory?” And then later the same day, I was talking to someone else said the exact same thing.
And it was a sentiment to which I unfortunately can relate! My desk and kitchen counter are littered with Post-it notes. And names, forget it!
Memory issues during perimenopause, otherwise known as menopausal memory dysfunction, are real. “Studies have shown that 60% of women in perimenopause and menopause report their memory is not as good as it used to be.” The most reported issues are around recalling recently learned verbal information and concentration.
The good news is memory and learning seem to return to normal for most women after perimenopause, assuming there are not other underlying health issues. But in the meantime, what the heck is going on?
What is Memory?
In Successful Aging Daniel Levitin provides an excellent overview of memory. Your memory is comprised of a few different systems: spatial memory (where you are in the world), procedural memory (how you do things), and short-term memory. Each of these is susceptible to disruption over the years which can cause forgetfulness.
These systems exist in a hierarchy with explicit and implicit memory at the top. Explicit memories are conscious recollections of experiences and facts. While implicit memories are things you know without being consciously aware of knowing (like using a fork to eat).
Explicit memory can be thought of in 2 different ways, general knowledge you just know (known as semantic memory) and episodic memory (memory of specific events in your life) which is more autobiographical in nature.
Memory is imperfect and organic, meaning it not something encoded in stone. It gets fragmented and rewritten all the time.
If I remember all this by next week it will be a miracle!
Memory & Aging
“Simple forgetfulness (the “missing keys”) and delay or slowing in recalling names, dates, and events can be part of the normal process of aging.”
In terms of where memory lives, the hippocampus and the medial temporal lobe are important for explicit memory but not implicit memory, as well as being key areas of the brain for memory storage and retrieval. Unfortunately, they are also the most susceptible to decay and shrinking with age and Alzheimer’s. The various parts of the brain are impacted differently by aging which explains why you can remember some things and not others.
As we age the hippocampus and parietal lobes (visuospatial memory & language) tend to shrink more in women than in men, while in men the front and temporal lobes (personality restraint, executive function, and impulse control) shrink faster than in women. And changes in the prefrontal cortex make it harder to focus, which in turn makes it harder to remember things.
Perimenopause & Menopause
Hormonal changes during perimenopause and menopause can cause slight changes in memory function and impact brain processing speed. Most research to date has looked at the link between declining estrogen levels and brain aging and overall brain health.
However, “emerging research is demonstrating that vasomotor symptoms (hot flashes and night sweats) may also be key determinants of menopause-related changes to cognition and brain function.” “It appears that women who experience many hot flashes during menopause may be particularly susceptible to a loss of verbal memory (the memory for words).”
In a study of 12, 425 women between 40-55, 39% complained of forgetfulness. “Large-scale prospective studies of healthy women followed across the menopausal transition demonstrate subtle but reliable changes in verbal learning and memory, as well as processing speed. Notably, initial evidence from these studies indicates that performance declines in perimenopause but appears to normalize post-menopause.”
Impact of Stress
Stress and anxiety can impact the part of the brain responsible for short term memory. As estrogen levels decline, they don’t control cortisol levels as well. “A study published in the Journal of Neuroscience, reveals that having high levels of cortisol, can lead to memory lapse (damaging parts of the brain linked to memory & learning) as we age.”
So, What Can You Do?
Exercise
Exercise is the single most important step you can take to prevent cognitive decline and help with memory. Exercise “stimulates your brain in areas that are critical to memory and information processing. It also improves the functioning of the hippocampus.”
The American Academy of Sports Medicine recommends women get at least 30 minutes, 5 days a week of moderate exercise. This should include both aerobic and strength training. One study showed that “after only a 2-month regimen of strength training, subjects were able to demonstrate improvements in memory…for both immediate and delayed recall.” (Chris Crowley & Henry S. Lodge MD, Younger Next Year for Women, p. 372) And the more participants increased resistance levels, the more their memories improved!
Hormone Replacement Therapy
For women in perimenopause and menopause, taking supplemental estrogen can “lead to increased mental clarity, ability to focus, and improved memory.” (Daniel J. Levitin, Successful Aging, p. 354)
Meditation
“A number of studies have confirmed that there is a clear link between mediation practice and enhanced memory.” Meditation helps control stress which lowers inflammation which drives cognitive decline. Meditation also helps with focus and attention. I have found the latter true from engaging in regular meditation.
Food
Protect your brain with a diet comprised of whole foods, high quality proteins and spices. One study found people who took curcumin had significant improvements in verbal memory, visual memory, and attention span after 18 months. (Steven R. Gundry, MD, The Longevity Paradox, p. 149) Nuts and olive oil are also associated with improving memory and overall cognitive performance.
And a study published in Neurology “found women with the highest Omega-3 intakes had the biggest brains and memory areas compared to those with the lowest levels.” Omega-3s can be found in sardines, herring, and salmon.
Sleep
Research has demonstrated a link between sleep and memory related to skills and procedures as well as the recall of facts. Sleep is also important for consolidation of memories. During sleep your brain “cleans” itself. To support this “work” try and finish eating 3 to 4 hours before bed. This is important because this cleaning happens during deep sleep, which occurs in the first part of the night.
General Tactics
In Successful Aging (p. 56), Daniel Levitin says we “need to fight against complacency and passive receptions of new information.” This means for the rest of our lives, we must work to stay engaged in intellectually challenging pursuits to help our memory systems.
This means focusing (which requires more effort with age) on the task at hand, thinking clearly about what is most important in a situation, and not multi-tasking. He also recommends writing things down and making lists (I am onto something with all my Post-it notes!).
And the more you think about something and connect it with other thoughts, what he calls deep processing, the more likely you are to commit it to memory. And lastly, create routines which act as reminders, like always hanging up your keys on the hook by the door when you come in the house.
If you engage in brain training it must be hard! You want to feel an intellectual strain. Playing Sudoku (sorry guys) or many of the online brain games is not effective as they are not difficult enough. Brain training should have the intellectual demands of learning a new language, starting a new career, or pursing a new intellectual interest.
Parting Thought
One researcher, Sonia Lupien, says “I don’t believe in age-related memory impairment. If it exists at all, it’s much less than people think.” (Daniel J. Levitin, Successful Aging, p. 59) Going forward, I am adopting this mindset and will forgive myself the occasional forgetfulness as normal (no need to stress about it!)
See you next week…
