Tips for Living With Mild Cognitive Impairment

Mild cognitive impairment (MCI) exists in a gray area between normal aging and dementia. It’s a diagnosis that acknowledges a decline in your memory, judgment and thinking, while also acknowledging that you’re still able to function independently.

MCI may progress to more serious conditions, like Alzheimer’s disease or other forms of dementia. But many people with MCI remain fully independent for years — even for the rest of their lives.

Memory and cognitive disorders specialist Nicholas Doher, MD, shares advice for living with MCI.

8 ways to care for yourself with MCI

You may not be able to stop or reverse cognitive decline, but there are practical steps you can take that may slow changes. They might also lower your anxiety about your future and help you confidently go about your day-to-day.

Dr. Doher recommends these brain-friendly habits. And the earlier you start, the more helpful they may be.

1. Exercise

Getting your heart pumping and your body moving is good for your physical health, of course. But it’s also good for your brain.

“Getting more movement in your day is one of the things we stress most for people with MCI,” Dr. Doher says. “As we like to say, What’s good for your heart is good for your brain.”

Exercise encourages circulation, which means more oxygen-rich blood makes its way to your brain. It also helps to improve connections in your brain, which helps slow MCI.

Ideally, you want to aim for 30 minutes of activity five days per week and at least two strength-training sessions.

But easy does it.

“Wherever people are at, I encourage them to just increase it a little,” Dr. Doher advises. “Every bit counts.”

If you’re not sure where to start, try:

• Walking, jogging or elliptical workouts
• Calisthenics, like lunges, push-ups and squats
• Yoga

2. Eat well

What you eat can affect your brain. Following the MIND diet can help you reap the benefits of brain-boosting foods.

Here’s what to prioritize when you have MCI:

• Fruits
• Vegetables
• Leafy greens
• Whole grains
• Healthy fats, like avocados and olive oil

Simply put, eat more whole foods and fewer packaged and processed ones.

“You don’t need to scrutinize it too much,” Dr. Doher says. “If you’re prioritizing those food groups for most meals, you’re on the right track.”

3. Get your sleep

Sleep may not immediately seem like the key to better brain health. But it can make a big difference.

Sleep plays a critical role in helping your memory and encourages clearer thinking. And when you have mild cognitive impairment, poor sleep can make memory problems more pronounced and lead to more brain fog than usual.

“Problems with concentration and focus can be worse when you’re sleep deprived,” Dr. Doher says.

Try these strategies to get your ZZZs:

• Aim for consistent sleep and wake times.
• Follow a calming bedtime routine.
• Keep screens and other distractions out of your bedroom.
• Limit your caffeine intake, especially later in the day.
• Consider relaxation techniques, like sleep meditation or progressive muscle relaxation.

Not doing the trick? Talk with a healthcare provider about trouble sleeping. They can check for sleep disorders like insomnia or sleep apnea. And they can consider whether your medications may be contributing to trouble sleeping.

4. Manage stress

Living with MCI can be stressful. It’s common to worry about what your future holds and whether your condition will progress to something more.

“There is naturally a lot of concern about the future, which is very understandable,” Dr. Doher acknowledges. “I try to encourage people to focus on what you have control over and let go of what you don’t.”

Stress can take a toll on your concentration, sleep and overall quality of life. So, working to keep it in check can do a world of good.

Stress reduction techniques can help you stay grounded in the moment. Try:

• Spending time in nature
• Practicing breathing techniques
• Setting healthy boundaries
• Reciting positive affirmations
• Keeping a gratitude journal

Also, don’t hesitate to talk with a healthcare provider about the stress and anxiety that can come from living with MCI. They may suggest support groups, therapy or medications that can help.

5. Treat other health conditions

Your brain health is affected by other things going on in your body. So, managing other health conditions can also help slow cognitive decline.

Chronic health conditions can contribute to mild cognitive impairment. That includes common concerns like:

• High blood pressure
• Sleep apnea
• Diabetes
• Mood disorders and mental health conditions, like anxiety and depression

Hearing loss is another easily overlooked contributor.

“When your hearing declines, your brain has to work harder just to process sound, leaving fewer resources available for memory and focus,” Dr. Doher explains. “Hearing loss can also contribute to social withdrawal, which can also affect brain health.”

Some medications — including prescriptions, over-the-counter meds and supplements — may contribute to foggy thinking and memory lapses, too. Talk with your healthcare provider about any medications you take and their possible side effects.

6. Stay socially engaged

Humans are social creatures, and staying connected is important for our brains. Loneliness and social isolation can accelerate MCI.

Dr. Doher encourages staying involved in work and community activities and interacting regularly with friends or family.

7. Try something new

Your brain loves a challenge. It’s one way you create new mental connections.

There’s no shortage of apps and games that boast their power to boost your brain. But the specifics of what you set your mind to aren’t as important as simply giving something new a try.

“If you’re doing something cognitively taxing and you’re learning something new, that’s a really good thing,” Dr. Doher encourages. “If you feel a little mentally fatigued afterward, that’s probably a good sign that you’re challenging yourself.”

You might try:

• Learning a new language
• Playing a new musical instrument
• Crafting
• Reading challenging material
• Doing puzzles, crosswords, card games or Sudoku
• Trying new technologies

8. Use practical memory supports

Staying organized and using visual reminders for things you’re likely to forget can help you stay on track — and lower the frustration that can come from making a mistake.

Dr. Doher recommends:

• Calendars, daily planners and to-do lists (paper or digital)
• Pill organizers
• Sticky notes or whiteboards
• Phone alarms and reminders
• Writing things down consistently
• Keeping important belongings in the same place

Bottom line: Care for you

Living with MCI can feel frustrating, anxiety-provoking and uncertain. Still, you can live a full, meaningful life while learning how to navigate the challenges along the way. Focus on what you can control and be gentle with yourself about what you can’t.

Show your brain some love. It’s doing its best for you.