Many people notice forgetfulness, trouble concentrating and shifting moods around perimenopause and menopause. These changes are common and are often temporary.
What may be behind it
Changing estrogen levels can affect sleep, mood and thinking. Hot flashes and night sweats often disrupt sleep, which makes focus and mood worse. Stress and other health conditions can also play a part.
Everyday steps that can help
- Prioritise sleep. Keep your bedroom cool and your schedule consistent.
- Move regularly. Walking, strength training and yoga support mood and thinking.
- Eat well. Choose vegetables, whole grains, beans, fish, nuts and olive oil.
- Use memory aids. Calendars, lists and phone reminders reduce mental load.
- Manage stress. Try deep breathing, meditation or time outdoors.
- Stay connected. Talking with friends or a support group can ease the load.
Treatment options to discuss with your doctor
For some people, menopausal hormone therapy may help symptoms such as hot flashes and may also improve mood. It isn’t right for everyone, so talk with your healthcare provider about your personal benefits and risks. Therapy and other medicines may also help with low mood or anxiety.
See a doctor if symptoms are severe, if you feel persistently sad or hopeless, or if memory problems are getting worse.
This article is for general information and does not replace medical advice.
