Recently Dr. Gayle MacBride was asked that very question. Here’s her response:
It’s important for all of us to be aware of our physical, mental, and brain health. These can all experience normal changes as we age. Some of us want to be especially watchful if there is a family history of dementia. While aging does bring some normative cognitive changes, there are ways to distinguish between typical age-related forgetfulness and something more concerning:
1. Frequency and severity: Occasional forgetfulness is common at any age, but if memory lapses become frequent and increase in severity, it could be a sign of a more serious issue. Repeatedly forgetting important appointments, conversations, or getting lost in familiar places may be concerning.
2. Impacts on daily life: Do your memory problems interfere with daily functioning? If someone’s forgetfulness disrupts their ability to work, manage finances, maintain personal hygiene, or follow through with daily routines, it could be a cause for concern.
3. Consistency: Age-related forgetfulness tends to be sporadic and doesn’t necessarily worsen over time, while normative forgetting is sporadic, but stays relatively the same level. In contrast, dementia-related memory decline is usually progressive, gradually affecting different aspects of memory and cognitive function. Normative forgetfulness may worsen with stress, but then in times with less going on it may improve again.
4. Types of memory problems: Alzheimer’s disease, the most common form of dementia, often starts with short-term memory issues, like forgetting recent events, conversations, or appointments. If someone frequently forgets names, dates, or events from their recent past, it might be a red flag.
5. Personality and behavioral changes: Dementia can lead to changes in mood, behavior, and personality. Look out for uncharacteristic mood swings, agitation, withdrawal, or loss of interest in previously enjoyed activities.
6. Difficulty with problem-solving and decision-making: Dementia can impair a person’s ability to solve problems, make decisions, and plan for the future. This can be seen in things like financial mismanagement or poor judgment.
If you notice concerning signs in yourself or a loved one, consult a healthcare professional for a thorough evaluation. Early diagnosis is crucial for effective intervention and management. Sometimes people ask, if there’s no cure, why diagnose it? The simple answer is we do have interventions that can slow the progression or even help caregivers access appropriate resources. While it is possible for an earlier onset of these symptoms, the most typical time is after the age of 65 with the risk increasing as we age. Because we know this is a product of aging, most primary care providers will screen for brain health issues at your yearly visit. I’m a big advocate for this. These screening tests can be very effective, often more so than without using a standardized screening tool.
Regarding steps to stave off dementia, there’s no guaranteed prevention, but some lifestyle choices can promote brain health and potentially reduce the risk:
1. Stay mentally active: Engage in activities that challenge your brain, such as puzzles, reading, learning a new skill, or playing musical instruments. This is a key and maybe the most important recommendation, we have some data that showed individuals who evidenced markers for Alzheimer’s Disease in post-mortem examinations but didn’t show signs of dementia in their daily life. A common factor was these participants’ active mental life in which they were social, actively learning on an ongoing basis. “Learn something new everyday” is what my grandmother used to tell me, now I think that’s way stronger advice than “an apple a day…”
2. Maintain a healthy diet: Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Some evidence suggests that diets like the Mediterranean diet may be beneficial for brain health.
3. Regular physical exercise: Regular physical activity has been associated with a reduced risk of dementia.
4. Manage chronic conditions: Remember, it’s not just Alzheimer’s Dementia that causes brain health issues. Control conditions like hypertension, diabetes, and high cholesterol because these can increase the risk of dementia.
5. Social engagement: Stay socially active by maintaining strong relationships and participating in social activities.
6. Get quality sleep: Prioritize quality sleep, including healthy sleep habits. Allow for adequate opportunity for consistent sleep.
7. Be wise about stress: Let’s face it, stress is inevitable. It’s also not awful for you, what is not healthy is feeling out of control because of it. Manage your relationship with stress. Cutting stress out of your life vs feeling like you can handle the stress you do have is a critical difference in how stress impacts us. Techniques like meditation, yoga, or mindfulness to reduce your response to stress and seek talk therapy if you need a little help in this area.
8. Limit alcohol and avoid smoking: Excessive alcohol consumption and smoking are risk factors for dementia. Reducing or quitting these habits can have a positive impact on brain health.
Remember that genetics also play a role in your brain health. Not all cases of dementia are preventable, however, just because you have a first degree relative who had dementia, doesn’t mean you are doomed and there is plenty you can do in the meantime. Adopting a healthy lifestyle can contribute to better cognitive function and overall well-being. It could even mean that you are genetically predisposed to a disease, and with careful management, it might not express itself (meaning it might not cause impairment in your life). Regular check-ups with your healthcare provider can help you monitor your cognitive health and take appropriate action if necessary.
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