What are ‘normal’ changes for my age?
Some common changes associated with ‘normal’ age-related changes include:
- Slower recall and thinking
- Slower at solving complex or unfamiliar problems
- Difficulty learning new information
- Difficulty maintaining attention, particularly when there are distractions
- Difficulty multi-tasking (e.g. talking on the phone while cooking)
- Forgetting the finer details of conversations (but it is not usually normal to forget that the conversation occurred at all).
Many people who experience these changes worry that they might be experiencing the early symptoms of dementia. However, this is not necessarily the case. It can be very difficult, even for medical professionals, to know whether the changes we experience as we get older are ‘normal’ for our age, or the start of more significant changes to our memory or thinking. This is partly because every person is different. Our brains have varying levels of cognitive ability in the first place and, like other organs, age at varying speeds depending on multiple factors, such as our genetic makeup, diet, and lifestyle.
What is ‘Mild Cognitive Impairment’?
Sometimes clinicians will use the term ‘mild cognitive impairment’ to describe memory and thinking problems which are greater than they might normally expect to see in adults who are getting older, but which are not severe enough to justify a diagnosis of dementia. People with MCI or those who know them will report one or more of the following:
What is ‘Mild Cognitive Impairment’?
Sometimes clinicians will use the term ‘mild cognitive impairment’ to describe memory and thinking problems which are greater than they might normally expect to see in adults who are getting older, but which are not severe enough to justify a diagnosis of dementia. People with MCI or those who know them will report one or more of the following:
Memory and Orientation
- Forgetting conversations more often than usual or asking repeated questions
- Forgetting important events such as appointments or social engagements
- Starting to have trouble navigating (e.g. when driving or finding your way out of a shopping centre)
Decision Making or Problem Solving
- Feeling increasingly overwhelmed by making decisions, planning steps to accomplish a task, or interpreting instructions.
- Becoming more impulsive or making decisions without thinking things through
- Being less tactful
Attention
- Losing your train of thought or the thread of conversations, books, or movies even when there are no major distractions
Language
- More significant word finding problems or slowed speech
People who meet the criteria for MCI typically do less well than other people their age on cognitive tests. In daily life they typically manage to compensate for these changes by using strategies that minimise their impact. For example, they will use diaries, memory aids, bill payment systems, and be extra careful to avoid distractions whilst cooking, or preparing simpler meals.
It is common to worry that MCI will lead to dementia, where the person loses the ability to manage everyday tasks and needs assistance. However, not everyone diagnosed with MCI will develop a more serious form of cognitive impairment. In fact, research suggests that one in five people diagnosed with MCI will return to normal cognitive functioning within a few years. Many others will remain stable for several years or more without ‘progressing’ to dementia. Current research is trying to determine precisely who, of those diagnosed with MCI, will go on to progress to dementia, and identify the factors that contribute to the progression from MCI to dementia.
Ten ways to keep your brain healthy
While it is difficult to predict whether or not our memory and thinking will worsen over time, there are a number of things we can do to maintain and improve cognitive function as we age. Here are ten tips to help you keep your brain healthy.
1. Connect
Stay socially active. This is great for stimulating your brain and may lift your mood. Keep in regular contact with family and friends, or join a class or discussion group.
2. Breathe
Take some time to slow down and breathe. Becoming aware of your breath can bring you more fully into the present moment and may help reduce stress, anxiety, and depression. Meditation has been shown to improve brain health and mood.
3. Exercise
Any physical exercise is better than none. Moderate exercise such as walking for thirty minutes each day is a great way to get the heart pumping. Some studies suggest that more intense exercise with a combination of strength training and aerobic exercise (hard enough to make you feel puffed) is likely to result in greater benefits. You should check with your doctor first before starting a programme of vigorous exercise.
4. Challenge
Keeping your brain active and challenged may help slow cognitive decline. Try engage in mentally challenging activities, such as bridge, crossword puzzles, Sudoku, reading, and using the computer.
5. Nourish
A healthy, antioxidant-rich diet may improve memory and boost brain function. TheMediterranean Diet has the greatest evidence to support these benefits. This diet emphasises plant-based foods, vegetables and fruit, legumes and nuts, high fish intake and infrequent red meat (a couple of times per month).
6. Learn
Keep learning new things. Engage your brain with new and exciting content. You may like to read books or join a new class or course.
7. Sleep
Sleep recharges the brain and consolidates your memory. It is important to aim for 7 – 9 hours of sleep each night to achieve optimal brain function.
8. Smile
When you smile, your brain releases feel-good neurotransmitters (dopamine, endorphins, and serotonin) which can help relax your body and reduce stress - one of the causes of cognitive impairment. So watch funny movies and laugh with your family and friends.
9. Hydrate
Your brain needs to be hydrated in order to function properly. Not drinking enough water can affect your memory and your mood. Conversely, drinking plenty of water can improve brain function.
10. Self-care
All of this advice can be summed up in one final tip: self-care. In other words, look after yourself. Eat healthy foods. Stay connected with people. Go outside and enjoy the sun. Make sure you take time to rest and relax.
