If you have mild cognitive impairment (MCI) or early Alzheimer’s, you may sometimes feel anxious, depressed, or even hopeless. That’s normal for people with the condition. Research shows that people who are diagnosed with the early stages of dementia or Alzheimer’s are more likely to experience these feelings than people without the condition.
But dementia isn’t inevitable if you’ve been clinically diagnosed with MCI. According to some studies, only about 30 percent of people with MCI progress to dementia after five years. Talk to your doctor about medication options, some of which can slow the development of the disease.
In the meantime, there are many things you can do to boost your mood, support your memory, and enjoy your life right now. Here are six ways to get started.
1. Empower Yourself With Knowledge
Stave off feelings of helplessness by learning as much as you can about the condition. Educating yourself gives you a sense of power over the situation, says Dylan Wint, MD, a neurologist and psychiatrist who specializes in neurodegenerative disorders and serves as the medical director of Cleveland Clinic Nevada in Las Vegas. “The worst situation to be in is one that’s unpredictable and in which you have no power,” he says.
“Being physically active — in particular, doing aerobic exercise — can help prevent dementia and reduce depression and anxiety,” says Dr. Wint. Aim for 20 to 30 minutes of mild-to-moderate intensity exercise, such as walking, swimming, participating in group fitness classes, or dancing. The key is to find something you enjoy, so you’ll be more likely to stick with it.
3. Prioritize Sleep
Getting enough quality sleep is crucial for boosting your mood and improving mental functioning, says Wint. Research shows that poor sleep quality can lead to more severe depressive symptoms, which may then cause more severe cognitive decline. Aim to go to bed around the same time each night, and ensure your bedroom is cool and dark to help you fall asleep and stay asleep.
“You should wake up feeling refreshed,” says Wint. If you’re not, check in with your primary care provider. They may suggest making an appointment with a sleep specialist, who can evaluate you for a sleep disorder, such as sleep apnea.
4. Join a Support Group
Connecting with others who have MCI can help you feel less alone on your journey and combat feelings of anxiety and uncertainty. If you’re in a support group, it may even help slow the decline of attention, memory, and reasoning. Ask your doctor if they know of any MCI support groups in your area, or check out the Alzheimer’s Association’s free online support groups.
5. Try Cognitive Therapy
Also known as cognitive rehabilitation, this type of therapy can improve your attention, memory, and task planning, which, in turn, can boost your quality of life. “Just like you might go to a physical therapist if you had knee pain, a cognitive therapist can work on areas that are not functioning as well as you’d like them to — like your memory or thinking abilities,” says Wint.
Ask your provider if they can recommend someone who provides cognitive therapy. Often it’s given by a speech therapist, Wint notes.
6. Stay Social
Regularly spending time with friends, participating in an MCI support group, volunteering, or even picking up a new hobby that gets you out in your community aren’t just fun activities, but can also improve your brain health and daily life. “People who are engaged socially have better outcomes in terms of preservation of their quality of life, as well as their ability to perform tasks,” says Wint.
The Takeaway
If you have mild cognitive impairment or early Alzheimer’s disease, there are ways to boost your quality of life and improve your mood.
Make sure you’re physically active and get enough sleep.
Take care of your mental and emotional health by empowering yourself with knowledge, joining a support group, talking to a therapist, and socializing with others.
EDITORIAL SOURCES
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Resources
Villarejo-Galende A et al. Quality of Life and the Experience of Living With Early-Stage Alzheimer’s Disease. Journal of Alzheimer’s Disease. November 2022.
Roberts RO et al. Higher Risk of Progression to Dementia in Mild Cognitive Impairment Cases Who Revert to Normal. Neurology. January 28, 2014.
Wang J et al. Depressive Symptoms Mediate the Longitudinal Relationships Between Sleep Quality and Cognitive Functions Among Older Adults With Mild Cognitive Impairment: A Cross-Lagged Modeling Analysis. Scientific Reports. September 11, 2024.
Ornish D et al. Effects of Intensive Lifestyle Changes on the Progression of Mild Cognitive Impairment or Early Dementia Due to Alzheimer’s Disease: A Randomized, Controlled Clinical Trial. Alzheimer’s Research & Therapy. June 7, 2024.
Jessica Baity, MD, is a board-certified neurologist practicing in southern Louisiana. She cares for a variety of patients in all fields of neurology, including epilepsy, headache, dementia, movement disorders, multiple sclerosis, and stroke.
She received a bachelor's degree in international studies and history from the University of Miami and a master's in international relations from American University. She graduated from the Louisiana State University School of Medicine, where she also did her internship in internal medicine and her residency in neurology.
Prior to practicing medicine, she worked in international relations and owned a foreign language instruction and translation company.
Abigail Libers is a freelance writer and editor focusing on health, nutrition, and lifestyle journalism. Her articles have appeared in a number of publications, including O: The Oprah Magazine, SELF, SHAPE, Cosmopolitan, and Marie Claire and on Web sites such as FoodNetwork.com and Refinery29.com. When she's not writing, you can find her riding her bike, doing yoga, traveling, and experimenting with new recipes.
