Jokes about menopause often get a laugh. But if you’re a woman approaching a certain age, hot flashes and memory issues aren’t so funny. It’s comforting to know that researchers are taking this seriously – a new study indicates that menopausal memory lapses are normal.
According to the results from the University of Illinois and Northwestern University, concerns about memory are not a figment of your imagination. Subjects who reported difficulties remembering did not perform as well on objective cognitive tests. And it took those who experienced more hot flashes and more negative emotions longer to solve memory problems.
While this isn’t necessarily what we want to hear, it’s validating for perimenopausal women starting to have these symptoms. They’re likely just normal age-related changes but it’s scary when, all of a sudden, you’re having trouble concentrating and remembering. You may think there’s serious problem, especially with a family history of dementia or early onset Alzheimer’s.
A confounding factor is that the discomfort of hot flashes may cause sleep disturbances. And the loss of sleep often carries over to the next day. In addition, hormonal shifts sometimes correlate with mood changes, particularly depression. The results of all of this can be tiredness and problems focusing.
Life is full of changes – menopause is just one of its natural transitions. You could be in for a bumpy ride, challenged by physical and emotional symptoms. But menopause is not an illness, and there are ways that you can manage:
Resist trying to multi-task. Even if you have been used to doing a lot at once, simplify your environment and concentrate on only one thing at a time. Make a list and prioritize what you want to do.
Take time to incorporate new information. Identify and try to modify what puts you under pressure. Keep your mind sharp by taking classes, playing word games, doing crossword puzzles.
Reduce your stress level. Make a 30-minute workout part of your daily routine. Use stress reduction techniques such as deep breathing, guided imagery, and meditation.
Create a comfortable bedtime routine. Save your bed for intimacy and sleep. It may also help if you move your physical exercise to earlier in the day.
Manage hot flashes and night sweats. Join the crowd – sleep in a cool room, dress in layers, have a fan handy, avoid triggers such as alcohol and spicy foods.
Focus on the positives. Acknowledge what you are grateful for in your life. Let your loved ones know. It may help to give back and do something for others through volunteer work.
Address your mood swings. Keep a journal to express your feelings and gain insight. And look for a support group to share your thoughts. If your emotional symptoms don’t abate, consult a mental health professional.
The good news is that, after your body has adjusted to menopause, the symptoms will likely subside and you’ll return to baseline. And there will be years ahead that some say are the best ones yet. In the meantime, let us know how you’re managing the challenges of your change of life.