There are 12 early warning signs of mild behavioral impairment (MBI), the changes in your behavior that can indicate your brain health or dementia risk before your memory starts to fade. These signs are often overlooked, attributed to getting older or misdiagnosed as psychiatric disorders. The symptoms of MBI include:
- Loss of interest in family, friends, or activities at home
- Decreased spontaneity and activity
- Feeling like a burden to family and friends
- Anxiety about routine matters
- Tension, panic, and inability to relax
- Increased agitation, aggression, and irritability
- Development of a hoarding habit
- Uncontrollable addictive behaviors such as smoking, drinking, drug use, gambling, or shoplifting
- Rude and crude language
- Discussing personal matters in public settings when it was previously avoided
- Paranoid beliefs about being in danger, people trying to harm you, or people stealing your belongings
- Hallucinations or auditory disturbances
Many of these symptoms can resemble psychiatric disorders like depression, anxiety, or psychosis. However, if you are over 55 and start noticing changes in your behavior and thought processes, consider the possibility of MBI. If detected early, you can take action to prevent the onset of Alzheimer’s or dementia. Here are four research-based lifestyle modifications to slow down the progression:
Adopt a healthy diet
The Mediterranean or MIND diet (a combination of the Mediterranean and DASH diets) is the most suitable for improving brain health as well as delaying cognitive decline. Both diets emphasize consumption of fruits, vegetables, whole grains, nuts, fish, and healthy fats like olive oil. Research suggests that adhering to these diets is associated with a significantly lower risk of Alzheimer’s, increased mental sharpness, and preserved brain function.
Engage in complex mental activities
Taking on a complex job or volunteer position that involves working with people can stimulate your brain cells, ultimately enhancing cognitive function. Partaking in mentally challenging activities like puzzles, learning new skills, or taking up a new hobby can also boost your cognitive reserve, offering protection against brain decline.
Exercise your brain with brain training exercises
Consistently practicing brain training exercises, especially those requiring quick reaction times, can help maintain cognitive sharpness. Some examples of brain training exercises include:
– Mental math (solving arithmetic problems in your head)
– Word puzzles (crosswords, anagrams)
– Memory games (matching pairs, recalling lists)
Incorporate regular physical exercise
A consistent physical exercise regimen combining aerobic (cardio) and resistance (strength) training can significantly improve memory function and increase the size of the hippocampus region in the brain. Aim for at least 30 to 60 minutes of moderate-intensity exercise several times a week to reap the benefits.
By adopting these lifestyle changes, you can support your brain health, slow down the progression of MBI, and lessen your risk of developing Alzheimer’s or dementia. Being proactive and addressing these warning signs early on can significantly improve your cognitive well-being and quality of life in the long run.
