27. The One Where Menopause Messes With Your Memory

Ever walked into a room and forgotten why? Or struggled to recall a word mid-sentence? If menopause has made you question your memory, you’re not alone. In this episode, Dr. Sarah sits down with Dr. Daiana Castleman, a naturopathic doctor and certified menopause practitioner, to unpack the science behind menopause-related brain fog. From estrogen’s role in brain function to practical steps for keeping your mind sharp, this conversation is a must-listen for any woman navigating midlife cognitive changes.

Key Takeaways:

🔹 The Brain Fog Struggle is Real

• Two-thirds of women experience memory lapses and cognitive changes during menopause.
• Fatigue and hormonal shifts play a major role in brain fog.

🔹 What’s Happening in Your Brain?

• Your brain is remodeling itself during perimenopause
• Estrogen is crucial for brain health, and its decline impacts memory and cognition.

🔹 What Science Tells Us (and What It Doesn’t)

• Research shows changes in estrogen receptor density in the brain.
• There’s still a frustrating lack of clinical trials on menopause hormone therapy (MHT) and cognitive decline prevention.

🔹 What You Can Control

• Lifestyle factors matter: Cardiovascular and metabolic health impact brain function.
• Genetics aren’t destiny: The APOE gene influences Alzheimer’s risk, but modifiable factors have a bigger impact.

🔹 Your Brain-Boosting Toolkit

• Move daily: A 20-minute walk can do wonders for cognitive function.
• Fuel your brain: A balanced diet with carbs, protein, and fiber supports brain health.
• Stay social: Quality friendships and engaging conversations keep your brain sharp.
• Challenge your mind: Cognitive activities, brain games, and managing mental load help maintain memory.
• The MIND Diet: Eat to protect your brain 

Dr. Daiana Castleman’s passion for menopause care was ignited by witnessing her mother and aunt navigate their own transitions.  Their experiences became the driving force behind her commitment to improving care for women in this life stage. Dr. Castleman’s goal is to empower women with evidence-based knowledge to help them thrive for as long as possible, in the best health possible. By offering holistic, comprehensive care, she ensures that no aspect of your health is overlooked.

In addition to her naturopathic medicine degree, Dr. Castleman obtained her MSCP designation from The Menopause Society (formerly known as The North American Menopause Society) in 2022. Dr. Castleman is passionate about pioneering a new movement – one where women aren’t bound by the health outcomes of their mothers or grandmothers. We can start now, and we can achieve better outcomes.

Find her on Instagram @drdaianacastleman.

Dr. Sarah Vadeboncoeur is a Naturopathic Doctor, mom, and fatigue fixer who’s on a mission to help women fix their fatigue and get the health care they deserve. You can find her talking about all things fatigue on Instagram and learn more about her services at drsarahv.ca.

The Fatigue Fixer is produced by Story Studio Network.