Memory Loss (Mild Cognitive Impairment) – Four Steps to prevent or even reverse it!

“A lot of my friends worry about memory loss and signs of dementia – it’s only natural, we’re all getting older. Lately, I am afraid that I may have something more than normal aging. I notice I am getting forgetful, often could not remember names & passwords and mixing things up sometimes!” said Shanna, a healthy 65-year-old accountant who was quick at her work, analyzing numbers and multitasking in different roles.

Also, her daughter noticed that she seemed more worried and less talkative recently. Then Shanna started to jot down reminders and list things to do in a small notebook. Furthermore one day, Shanna missed her dental appointment which was so unlike her.

Feeling concerned with the changes in focus and memory, Shanna decided to visit the doctor for a memory check. The doctor assessed Shanna carefully and detected 2 treatable conditions – sleep apnoea and mild depression. Besides, Shanna had signs of mild cognitive impairment (MCI). Accordingly, her doctor treated Shanna for the 2 conditions and advised her on lifestyle changes to keep MCI in check.

Can lifestyle changes prevent Alzheimer’s disease, or at least reduce your risk of cognitive decline? Now, there’s evidence that they do.

Mild Cognitive Impairment (MCI) – the stage before Dementia

Mild Cognitive Impairment (MCI) is the stage between normal aging and the more advanced decline of dementia. Specifically dementia is a symptom of brain diseases like Alzheimer’s disease, Parkinson disease, and silent transient ischaemic attacks (TIAs). For that reason MCI is therefore the first sign of such brain disorders.

Although people with MCI have an increased chance of  developing into dementia, however some with MCI never get worse, and a few may eventually get better.

So how do we stay on top of this? How do we prevent or even reverse the effects of aging on our brain?

Believe it or not, it only takes four simple steps to delay cognitive decline in the elderly. Numerous researchers from the FINGER Study, confirm the importance of following these 4 simple steps:

4 Steps to Combat cognitive decline or MCI

Step 1- Healthy diet

According to a recent report posted on the National Centre for Biotechnology Institute, the most effective diet to adopt would be a Mediterranean one. The main features of Mediterranean diets are high intake of fish, vegetables, legumes, and cereals. In other words, a diet rich in antioxidants, therefore helps in reducing oxidative stress.

Step 2 – Exercise

 .                                               Source: The Golden Concepts

Researchers and doctors alike seem to agree on one thing, that no exercise is bad to an improved quality of life. As with the case of mild cognitive impairment, scientifically it has been proven to bring about positive change, making it treatable.

Step 3 – Challenging one’s brain

I bet you’ve all heard of how playing Sudoku can keep dementia and Alzheimer’s at bay. Well, it isn’t a myth, science backs this claim. But it’s not just Sudoku that can help, start learning how to play a new instrument or if you are up to it, a new language even! What’s that one thing you’ve always wanted to try but never had the chance, like mastering that computer software? Start with that!

Continue to be curious, you see the world in a new light.

Step 4- Socializing

Studies show that deep, meaningful relationships with your loved ones will improve the outcomes of mild cognitive impairment. Perhaps if you’re having trouble making all the lifestyle changes at once, maybe join that fun Dance class you’ve always wanted to try as a start. Open yourself up to a new circle of friends, who play Sudoku on their commute home and enjoy their Mediterranean type diet and with incredible taste in music and movies.

But start somewhere, and start now. As Van Gogh once said “everything done in love is done well”. https://www.nst.com.my/opinion/letters/2018/10/422166/preparing-ageing-population.

Evidence Based Research – FINGER Study

The FINGER Study demonstrates that early recognition of cognitive changes and effective early treatment help people get back on track.

The FINGER Study is a 2-year study on over 2500 people ( Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability). One of the key researcher Dr. Miia Kivipelto said, “Lots of evidence have shown that a combination of lifestyle interventions is able to prevent or slow down cognitive decline”. The researchers have gone a step further by suggesting that if you follow all the four practices, you may even reverse lost mental capacity.

There you are: Cognitive decline isn’t a brain death sentence of sort; you can keep it in check if not prevent it!

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References

https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(15)60461-5/fulltext

https://www.nst.com.my/opinion/letters/2018/10/422166/preparing-ageing-population

https://www.health.harvard.edu/mind-and-mood/how-can-you-prevent-cognitive-decline-try-this-combination-strategy

https://www.who.int/news-room/fact-sheets/detail/mental-health-of-older-adults

https://newoldage.blogs.nytimes.com/2012/09/10/coping-with-mild-cognitive-impairment/

Tags

• age
• cognition
• elderly
• mind
• old age