Tips to improve everyday functioning with mild cognitive impairment

25 de marzo de 2020

4 min de lectura

Mild cognitive impairment is a diagnosis given to people who have cognitive changes that do not affect their ability to perform everyday activities. Also known as minor neurocognitive disorder, mild cognitive impairment (MCI) can be due to a number of conditions, including Alzheimer’s disease, stroke or cerebrovascular disease, traumatic brain injuries, Parkinson’s disease, or frontotemporal dementia. MCI increases your risk of converting to dementia, in which cognitive problems worsen and affect everyday functioning. Approximately 5 to 10% of patients with MCI progress to dementia each year. Use the following strategies to improve your everyday functioning and keep your brain healthy.

Stay Cognitively Active

Regular cognitive activity is important to keeping your brain healthy and lowering the risk of progression to dementia. Think of this as the “use it or lose it” principle: if you don’t regularly exercise your brain by doing challenging mental activities, you’ll gradually continue to decline. Research shows that all kinds of activities can work. Crossword puzzles, word games, reading, learning a new language, or practicing music all count. The most important thing is to challenge yourself and learn a new skill. This may actually promote the development of new connections within your brain, which can help maintain your daily functioning.

Exercise Regularly

In addition to working out your brain, it’s important to work out your body. Experts recommend 30 minutes of aerobic activity most days of the week. This increases the amount of oxygen getting to your brain, which can increase brain connectivity and even lead to the growth of new neurons within memory regions in the brain. In addition to the direct impact of exercise on the brain, it also improves clarity of thinking by improving mood, boosting alertness, and promoting heart health.

Learn Helpful Compensatory Strategies

Implementing compensatory strategies is an important part of learning to live with MCI. The goal is to use external aids to help with things your brain used to do naturally. For example, you could:

· Create a central organization zone in your house. Set up a large whiteboard or other organizational system in a prominent place in your home. Make this your go-to location for appointment reminders, daily to-do lists, commonly used phone numbers, and other important information. This should become the first place you check each morning and periodically throughout the day.

· Use a calendar or planner. Rather than trying to recall important information or juggle a series of post-it notes, carry a planner to stay organized.

· Repeat important information. Repeating information back a person is a helpful memory trick. For example, perhaps your doctor is saying that you have high blood pressure and need to increase your medication dosage. Repeating “so you’d like me to take 80 mg of my medication instead of 40 mg” can help you remember the information later.

· Break things into smaller steps. Sometimes, tackling a problem can feel really daunting, even if it’s the type of thing you’ve done successfully before. For instance, perhaps you need to do some spring cleaning. Break the larger task into smaller steps, and write them down. If something still seems confusing, break it into even smaller steps. “Wash the windows” might turn into “remove the storm windows, vacuum away visible debris, spray and wipe the windows, and polish away streaks with a clean towel.”

Get Into a Good Routine

When you’re living with MCI, a regular routine is critical. Teaching your brain what to expect each day prevents memory errors. For example, perhaps you’re constantly misplacing your keys. Get into the habit of putting them on a hook near the door every time you enter the house. Or, if you sometimes forget to take your evening medications, place your pillbox next to your toothbrush so you remember to take them. Establishing regular habits can compensate for cognitive errors.

Get Plenty of Sleep

New research shows how essential sleep is for cognitive health. If you have MCI, getting a full night of sleep (at least 7-8 hours) can help your brain cells stay healthy, prevent the development of Alzheimer’s disease pathology, and facilitate the formation of memories. Plus, feeling less fatigued during the daytime will aid your concentration abilities.

If you have trouble falling asleep, establish a good bedtime routine. Shut off any screens (e.g., TV or phones) at least 30 minutes before bedtime, avoid caffeine intake after noon, eat dinner at least 2 hours before bedtime, and create a pre-bed ritual (e.g., taking a bath, diffusing an aromatherapy scent, or meditating). Keeping a regular bedtime and wake-up time in the morning will help you fall asleep and stay asleep.

Ask for Help

Don't feel ashamed if you need to ask friends or family for help. Building a community of other people with MCI can help you know how to cope.

Source

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