Research shows that mild cognitive impairment (MCI) in Malaysia is becoming more common among older adults, affecting about one in five people aged 60 and above.

As such, it’s important to catch early signs of MCI and take action to keep your mind sharp. Here are some common symptoms of memory issues, and easy ways to keep your brain healthy with the right habits and nutrition.

Signs of memory decline

How do you know if you’re experiencing normal age-related forgetfulness or something more serious? While occasional memory lapses are common for most people, there are signs that may suggest a need for further attention, such as:

• forgetting recent events or conversations;
• struggling to recall familiar names or places;
• frequently repeating the same questions or stories.

If these affect your daily life, it’s best consult a healthcare provider as early intervention can prevent your condition from worsening.

Tips to improve your memory

1. Feed your brain

There are many ingredients that are “brain foods”, which contain nutrients known to protect and augment brain function. These include:

• omega-3s, found in fish, walnuts and chia seeds;
• antioxidants found in berries, dark chocolate and greens;
• vitamins B and D from eggs, beans, and sunshine;
• other ingredients such as lion’s mane mushroom, which can be taken as a supplement.

2. Carry out mental exercise

Just like the body needs exercise, your brain needs stimulation to stay sharp. Engaging in activities that challenge your mind can improve memory and cognitive skills. Some ideas include:

• solving puzzles like Sudoku, crosswords or memory games;
• learning new skills such as playing a musical instrument, or taking up new hobbies;
• reading, writing a daily journal, or attending educational workshops.

3. Don’t forget physical workouts

Exercise not only strengthens the body – regular physical activity improves blood flow to the brain, which can enhance memory and cognitive function.

Aim to walk daily or carry out low-impact aerobics to boost blood flow. Mild weights or resistance bands can also be beneficial.

4. Manage stress and sleep

Chronic stress and lack of sleep can have a negative impact on memory. Manage your stress through relaxation techniques like meditation, yoga or deep breathing.

Seven to nine hours of quality sleep is essential for memory health, so make sure you’re getting enough rest each night.

5. Stay social

Social interaction has been shown to help preserve memory and cognitive function. So, make sure you regularly engage with friends and family, join social clubs, or participate in community events to stimulate the brain and reduce feelings of isolation.

This article was written for Alpro Pharmacy, a dedicated community pharmacy committed to providing opportunities, health, and guidance to anyone striving for a better life. Speak to their professional healthcare providers at 019-702 1923.

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