4 Causes of Cognitive Decline (That Aren’t Dementia)

Many women assume that brain fog, fatigue, and forgetfulness are simply a consequence of getting older. And while some cognitive decline is expected with age, not all deficits in learning or memory are inevitable. Contrary to popular belief, cognitive decline doesn’t need to be part of your story, and there are several underlying imbalances that can mimic dementia symptoms.  

While it’s always a good idea to let your holistic healthcare provider know about your concerns, you can address these common, underlying factors associated with cognitive decline and restore your mood, memory, and focus.

Hormonal Changes & Menopause

Hormones play a crucial role in regulating various bodily functions, and cognitive health is no exception. For women, menopause brings a significant shift in hormone levels, particularly estrogen. Estrogen is known to have protective effects on the brain, so its decline can lead to noticeable cognitive shifts. Many women report experiencing “menopausal brain fog,” characterized by memory lapses and slower processing speeds (1).

To support brain health and cognition during hormonal changes, it’s key to listen to your body’s changing needs. Stay active, and make sure to consume plenty of brain-healthy, nourishing foods.

Hormone replacement therapy (HRT) is an option that some women consider to address hormonal imbalances. Bioidentical HRT can help protect against many of the negative aspects of decreased hormone production, including mood changes, energy, and sleep disturbances.

Nutritional Deficiencies

Proper nutrition is foundational to cognitive function, and a few nutrients are of specific importance due to their decline as we age.  

Vitamin D3

Vitamin D3, often referred to as the “sunshine vitamin,” is crucial for brain health, memory, and even mood. Vitamin D plays a role in transferring information between neurons in the brain, helping protect cells in the nervous system. 

Without adequate vitamin D, you might experience worsening symptoms of depression, mood swings, irritability, and other cognitive issues. Low levels of vitamin D3 are also heavily associated with poor sleep quality, which also plays a big role in cognitive health as we’ll talk about in the next section (2). 

With age, many women don’t get enough sunlight exposure or vitamin D3 from foods, leading to deficiencies that affect your memory (3). Fortunately, you can easily supplement with D3, and work with a practitioner to test your levels.

Vitamin B12

Similarly, vitamin B12 is vital for maintaining healthy nerve cells and red blood cells, which are critical for cognitive function. A deficiency in B12 can lead to symptoms like confusion, depression, and memory problems (4).

Women, especially those following vegetarian or vegan diets, may be at risk for B12 deficiency due to limited dietary sources. Poor digestion, thyroid issues, and some medications can also cause B12 deficiencies (5). You can also supplement with B12, but I highly recommend working with an integrative provider if you have any underlying issues.

Related: Vitamins & Minerals That Take A Hit During High Stress

Sleep Deprivation

I cannot stress enough the importance of quality sleep. No matter your age or health goals, quality sleep is essential. Hormonal changes, stress, and lifestyle can all play a role when it comes to sleep, and unfortunately, many women struggle to get enough.

Sleep deprivation can significantly impact cognitive abilities, leading to symptoms like forgetfulness, difficulty concentrating, and decreased mental clarity. Poor sleep quality can disrupt the brain’s ability to process and consolidate information, affecting memory and learning.

For women experiencing sleep difficulties, it’s essential to identify potential underlying causes, such as sleep apnea, hormone imbalance, or restless leg syndrome.

Read: Combating Insomnia in Perimenopause with Holistic Medicine

Thyroid Disorders

The thyroid gland plays a vital role in regulating metabolism and energy levels, and its dysfunction can have a direct impact on cognitive health. Both hypothyroidism (an underactive thyroid) and hyperthyroidism (an overactive thyroid) can lead to brain fog, trouble concentrating, and forgetfulness.

Hypothyroidism can slow down cognitive processes due to decreased thyroid hormone production. Women may experience brain fog, memory lapses, and difficulty finding the right words (6). In contrast, hyperthyroidism can lead to increased anxiety, restlessness, and difficulty focusing, all of which can affect cognitive performance.

Women are 5 to 8 times more likely to suffer from thyroid disorders, and these conditions often go undiagnosed. If you’re experiencing any symptoms related to fatigue or cognitive decline, it’s crucial to test thyroid function with an integrative practitioner to identify any imbalances & get the right treatment.

Other factors that affect learning, memory, and mood

When discussing cognitive health, it’s essential to consider all aspects of a person’s life that may impact their brain function. In addition to sleep disturbances and hormonal changes, other factors such as (7,8,9):

• Chronic stress can lead to increased levels of cortisol, a hormone that affects memory formation and retrieval.
• A sedentary lifestyle can limit blood flow to the brain, resulting in reduced oxygen and nutrients reaching brain cells.
• A high sugar, high fat diet can lead to inflammation in the body and brain, which can impair cognitive function.
• Environmental toxins, such as air pollution or heavy metals, can also affect brain health and contribute to cognitive decline.
• Loneliness: Studies have shown that maintaining an active social life is crucial for cognitive functioning in older adults.

Related: Battling Brain Fog? Balancing These Hormones Can Help

Key Takeaways

Cognitive decline is a growing concern among women, but it’s essential to look beyond dementia to understand the full picture. Hormonal changes, nutritional deficiencies, sleep problems, and thyroid disorders are all very commonly overlooked factors that can impact cognitive health. By recognizing and addressing these underlying imbalances, you can take proactive steps to maintain your mental clarity.

If you’re experiencing symptoms like brain fog and fatigue, consider consulting with an integrative healthcare professional to explore potential underlying causes. By being proactive and informed, you can make meaningful changes that support your cognitive health and protect your brain health long-term. Your brain health matters, and taking action today can lead to a brighter, clearer future.