Who can remember? A brief discussion of memory

As people age, the brain, like the rest of the body, undergoes changes. It is common for individuals to experience increased forgetfulness as they age. This may manifest as a delay in recalling words or remembering people’s names. If concerns with mental function go beyond what’s expected, the symptoms may be due to mild cognitive impairment (MCI). 

Mild cognitive impairment (MCI) is the stage between the expected decline in memory that happens with age and the more serious decline of dementia. MCI may include problems with memory, language, or judgment. People with MCI may be aware that their memory or mental function has “slipped.” Family and close friends also may notice changes. Typically, these changes aren’t bad enough to impact daily life or affect usual activities. MCI may increase the risk of dementia caused by Alzheimer’s disease or other brain disorders. But some people with mild cognitive impairment might never get worse, and some eventually get better.

Signs of mild cognitive impairment include: 

- More frequent forgetfulness. 

- Missing appointments or social events. 

- Difficulty following the plot of a book or movie or losing your train of thought. 

- Trouble following a conversation.

- Finding it hard to make decisions, complete tasks, or follow instructions. 

- Difficulty navigating familiar places. 

- Exhibiting poor judgment. 

- Noticing these changes being pointed out by your family and friends.

 If you have MCI, you may also experience other issues such as: 

- Depression. 

- Anxiety. 

- Short temper and aggression. 

- Lack of interest.

How can you help protect yourself and prevent the progress of MCI?

Regular physical activity, like exercise, is one of the best ways to maintain brain health and cognition. It helps your brain and lowers your risk for health conditions such as heart disease, type 2 diabetes, high blood pressure, colon cancer, and breast cancer, all of which increase your risk of cognitive decline. Exercise can also help with insomnia, anxiety, and depression, which in and of themselves also increase the risk of memory decline. Studies suggest that regular exercise can improve memory and cognitive function, especially in people with certain genetic risk factors, which makes them more susceptible to Alzheimer’s. 

Diet is another key factor in cognitive health. Eating a Mediterranean-style diet can help protect your heart and may help prevent/lower the risk of developing certain cancers and cognitive decline. This diet includes fruits, vegetables, whole grains, beans, nuts, seeds, olive oil, fish, poultry, dairy products, and minimal to no alcohol consumption (drinking can increase the risk of progressive cognitive decline).

 Sleep is also an important component of brain function. Mental stimulation, like reading, writing, doing puzzles, or playing games, can help keep your brain healthy as you age. Regularly engaging in new activities will help maintain brain connectivity, so follow the mantra to “seek discomfort in learning”. Studies show that social interactions and regular interpersonal connections help maintain brain health and can help reduce stress and lower the risk of cognitive decline.

When to see a doctor

Talk to your healthcare provider if you or someone close to you notices that you are having problems with memory or thinking. This may include trouble recalling recent events or having trouble thinking clearly.

(Christopher Robertson, MD, is the chief of staff at Three Rivers Health.)