Other early signs to watch out for
In addition to MCI, other early symptoms may indicate a risk of Alzheimer’s, especially if combined with memory problems:
Mood or personality changes: Unusual irritability, apathy, or anxiety.
Visual-spatial difficulties: Trouble judging distances, reading, or recognizing faces.
Loss of initiative: Decreased interest in previously pleasurable activities.
Judgment problems: Making inappropriate financial decisions or neglecting personal hygiene.
Practical example: A 65-year-old man who forgets appointments and shows apathy toward his favorite hobbies, such as playing chess, could be showing early signs of Alzheimer’s beyond MCI.
How do you know if you have a problem?
If you notice memory or thinking problems that worry you, it’s crucial to act immediately. Here’s how to assess whether you might have MCI or a risk of Alzheimer’s:
Initial self-assessment:
Do you forget recent events more often than before?
Do you have trouble following conversations or finding words?
Do you notice you need more reminders for everyday tasks?
If you answer “yes” to several of these questions, seek a medical evaluation.
Consult a specialist:
Visit a neurologist or geriatrician for a full evaluation.
Describe your symptoms in detail and mention any family history of Alzheimer’s or dementia.
Diagnostic tests:
Cognitive tests: Assessments such as the Mini-Mental State Examination (MMSE) or the Montreal Cognitive Assessment (MoCA) measure memory, language, and other functions.
Blood tests: Biomarkers such as tau protein or beta-amyloid can indicate Alzheimer’s risk, according to Nature Medicine (2024).
Brain imaging: MRIs or PET scans detect brain atrophy or plaque buildup.
Genetic testing: Although not routine, they can identify the APOE4 gene in high-risk cases.
Observation of loved ones:
Family members often notice changes before the affected person. If your loved ones express concern, take it seriously.
Practical example: A 70-year-old woman who misses appointments asks her daughter to accompany her to the neurologist. A MoCA test reveals MCI, and an MRI shows early brain changes, leading to an immediate treatment plan.
Risk factors that increase the likelihood
In addition to MCI, certain factors increase the risk of progressing to Alzheimer’s:
Advanced age: The risk doubles every five years after age 65.
Family history: Having a first-degree relative with Alzheimer’s increases the risk by 10–30%.
Unhealthy lifestyle: Diets high in saturated fat, a sedentary lifestyle, and lack of sleep contribute to brain damage.
Medical conditions: Hypertension, obesity, type 2 diabetes, and cardiovascular disease damage brain vessels.
Lack of mental stimulation: Low intellectual or social activity accelerates cognitive decline.
For example, a 68-year-old person with MCI who eats a diet high in fried foods and lacks exercise has a higher risk than someone with healthy habits.
How to protect your brain and reduce your risk
Although MCI doesn’t always progress to Alzheimer’s, taking preventative measures can delay or even prevent its development. Experts recommend:
1. Adopt a brain-healthy diet
The MIND diet (a combination of the Mediterranean and DASH diets) reduces the risk of Alzheimer’s by 35%, according to Alzheimer’s & Dementia (2024). It includes:
Leafy green vegetables (spinach, kale): 6 servings/week.
Berries (blueberries, figs): 2 servings/week.
Omega-3 rich fish (salmon): 1 serving/week.
Nuts and olive oil: Use daily.
Limit red meat, sweets, and processed foods.
Practical example: Swap your fast-food lunch for a spinach salad with salmon and blueberries. Use olive oil as a dressing.
2. Keep your mind active
Participate in activities that challenge your brain, such as reading, solving crossword puzzles, learning a language, or playing an instrument. According to Neurology (2024), cognitive stimulation reduces the risk of MCI progression by 30%.
Practical example: Spend 20 minutes a day taking an online Italian course or play chess with a friend.
3. Exercise regularly
Aerobic exercise, such as walking, swimming, or dancing, improves blood flow to the brain and promotes the growth of new neurons. The American Academy of Neurology (2024) recommends 150 minutes of moderate activity per week to reduce the risk of Alzheimer’s by 40%.
Practical example: Walk 30 minutes a day or join a dance class to combine exercise and socializing.
4. Take care of your cardiovascular health
Control your blood pressure, cholesterol, and glucose. Conditions such as hypertension increase the risk of Alzheimer’s by damaging brain vessels. According to Circulation (2024), treating hypertension reduces the risk of dementia by 15%.
Practical example: Measure your blood pressure weekly and consult your doctor if it consistently exceeds 130/80 mmHg.
5. Prioritize sleep and stress management
Get 7-8 hours of sleep per night, as sleep eliminates brain toxins like beta-amyloid. Practice relaxation techniques, such as meditation or yoga, to reduce stress, which can accelerate cognitive decline.
Practical example: Establish a 10 p.m. bedtime routine and use a guided meditation app for 10 minutes a day.
6. Stay socially active
Social connections protect against Alzheimer’s by stimulating the brain. Participate in community activities, clubs, or family gatherings. According to the Journal of Aging and Health (2024), social isolation increases the risk of dementia by 50%.
Practical example: Join a book club or organize weekly dinners with friends to stay connected.
Precautions and Emergency Signs
MCI can be an early sign of Alzheimer’s, but it can also remain stable or have other causes, such as vitamin deficiencies or depression. Seek medical attention if:
Symptoms worsen rapidly: You frequently forget important information or have trouble performing daily tasks.
Other signs appear: Severe confusion, personality changes, or difficulty recognizing loved ones.
High risk factors: You have a family history of Alzheimer’s, high blood pressure or diabetes, and you notice memory problems.
Warning: According to the Alzheimer’s Association (2025), late diagnosis reduces treatment and planning options. If you suspect MCI, don’t ignore it; an early diagnosis can make all the difference.
A Step Toward Prevention
Mild memory loss, or mild cognitive impairment, can be the first sign of Alzheimer’s, with an 80% chance of progression in those who experience it. Although this statistic is alarming, early detection and lifestyle changes offer hope. Consult a specialist if you notice memory problems, adopt a healthy diet, keep your mind and body active, and prioritize your overall health.
By acting today, you can protect your brain and maintain your quality of life longer. Don’t let Alzheimer’s take you by surprise: take control of your brain health now.
