For many women, menopause can bring more than just hot flushes and sleepless nights. It can also bring the frustrating experience of brain fog. That is why Dr Rupa Parmar, is sharing simple lifestyle changes that can help reduce memory lapses and protect brain health as women age.
Dr Parmar Said: “Women’s oestrogen levels naturally fall as the body transitions through menopause. This hormonal shift can affect everything from sleep and mood to memory and attention. Many women describe it as feeling ‘foggy’ or ‘not quite themselves.’
“Understandably, these symptoms can be worrying, but this kind of forgetfulness is not the same as something more serious, like dementia. Generally, most women only experience temporary dips in focus or recall during midlife, and lifestyle choices can play a major role in keeping your mind alert and resilient.”
Here are small changes that can make a big difference.
Eating For a Clearer Mind
“A Mediterranean diet, rich in fruits, vegetables, olive oil, nuts, fish, and whole grains, can help protect your brain function. This type of diet is rich in antioxidants, helping to slow cognitive decline and maintain memory in later life.
“It’s also important to make sure you’re getting enough Vitamin D. Vitamin D doesn’t just help to keep your bones strong. It also supports brain health. Aside from sunlight, you can get Vitamin D from foods such as oily fish, like salmon and mackerel, egg yolks, and breakfast cereals.
“Similarly, B vitamins, particularly B6, B9, and B12, help keep your brain’s chemistry balanced and support healthy nerve function. These nutrients can be found in a range of foods, including lean meats, eggs, whole grains, spinach, and legumes.”
Move More, Think Better
“Exercise is another key factor in maintaining brain health during and after menopause. Swimming, cycling, and even walking have been shown to help improve memory and concentration, while also helping to control weight gain that is associated with hormonal changes.
“Gentle movement like tai chi can also help to boost attention and mental clarity by encouraging mindfulness and calming a busy or distracted mind.”
Keep the Mind Active and Stay Connected
“A healthy social life is just as important as having a good exercise routine. Building and maintaining strong social connections helps to reduce cognitive decline, while isolation can make memory problems worse.
“Equally, learning a new skill, playing board games, reading, or even taking up a musical instrument can help you train your brain and keep it adaptable.”
Cutting Back on Alcohol and Smoking
“Limiting your alcohol intake to no more than fourteen units a week and quitting smoking can also make a world of difference. After all, both can contribute to an imbalance in antioxidants and free radicals. This oxidative stress can damage your brain cells and impair brain function.”
Dr Parmar concluded: “It’s crucial to think of your brain like a muscle. The better you feed it, the more you use it, and the more time it has to rest, the stronger and sharper it stays, even through menopause.”
