Suffering from Menopause Memory Loss?
Keep your brain healthy with these 3 simple things…
Many of us are family with those spacey moments menopause brings, brought about by hormone disruption and the effect it has on the oestrogen receptors in our brain. Recent research also suggests frequent hot flushes can result in memory lapses and lack of sleep from night sweats hinders our ability to function properly during the day.
1. Get regular aerobic exercise.
Simply put, aerobic exercise increases blood flow to the brain, which helps your brain create new neurons and improve neural connections. People who increased their heart rate with daily moderate exercise “improved their memory performance and showed enhanced neural efficiency while engaged in memory retrieval tasks.
Try to incorporate just 30 minutes a day of moderate physical exercise—such as walking—for a significant impact on your brain health.
2. Eat for brain health.
Diet also plays an important role in brain health, and there’s an impressive amount of research confirming that essential fatty acids, like omega-3s, are very beneficial. If DHA levels are low (DHA is a form of omega-3) the brain is more susceptible to degeneration. Omega-3 fatty acids also help scavenge free radicals that attach inappropriately to tissue and damage it.
Since our bodies are unable to produce these fatty acids on their own, we need to make sure that foods rich in omega-3s like salmon, shrimp, sardines, eggs, walnuts, and almonds make a regular appearance on our plates.
Fruits and vegetables, high in a type of antioxidant called flavonoid, also play a major role in brain health. Foods rich in flavonoids offer a number of neuroprotective properties and can decrease rates of cognitive decline and potentially slow the progression of many neurodegenerative diseases, such as Alzheimer’s disease. Foods rich in flavonoids include tea (black, green, oolong), bananas, colourful berries, onions, apples, citrus, ginkgo biloba, parsley, red wine, and chocolate.
Taking a supplement of soya isoflavones mimics the action of your natural hormones and can have the benefits HRT provides without the side-effects. Taking a vitamin B complex supplement can also aid your mental function and help prevent lapses in memory.
3. Meditate every day.
Meditation is neuro-regenerative. A study conducted by Massachusetts General Hospital found that mindfulness meditation, over the short period of only eight weeks, increased the amount of grey matter in regions of the brain involved in learning and memory, regulation of one’s emotions, and self-awareness