How to Tell If Mild Cognitive Impairment (MCI) Could Actually Be Early Signs of Dementia or Alzheimer’s

Cognitive change is a normal part of aging. As we grow older, some areas of thinking decline gradually—like divided attention, processing speed, and certain types of memory. But other abilities, like vocabulary and wisdom, often remain stable or even improve.

These changes are completely normal. They align with what your peers are likely experiencing as well. However, when thinking difficulties become greater than expected for your age, that’s when we begin to consider whether something more concerning—like mild cognitive impairment (MCI) or dementia—might be present.

Mild Cognitive Impairment (MCI) refers to cognitive changes that are greater than normal aging, but not severe enough to interfere significantly with daily life. People with MCI can still manage tasks like finances, driving, and managing their own medication, though they may need to put in more effort or use strategies to help themselves.

Dementia, on the other hand, describes cognitive changes that are severe enough to impact daily functioning. It can affect a person’s ability to live independently and manage everyday tasks. Dementia is not a single disease but a part of the family of cognitive disorders —it’s an umbrella term that includes many types, each with different causes, symptoms, and progression patterns.

The most well-known form of dementia is Alzheimer’s disease, but there are others, including vascular dementia, frontotemporal dementia, Lewy body dementia, and dementia associated with Parkinson’s disease. Notably, many people with dementia were previously diagnosed with MCI—but not all people with MCI go on to develop dementia. Some remain stable for years, and others may even improve depending on what’s causing the cognitive changes.

This is one of my favorite topics to talk about. While we can’t completely prevent a dementia process from taking place in the brain, we can reduce our risk of developing it. The key idea is: if you keep your body healthy, it helps keep your brain healthy too. Here’s how:

• Manage chronic conditions. Stay on top of high blood pressure, high cholesterol, diabetes, and especially obstructive sleep apnea. If you’ve been prescribed a CPAP machine, please wear it—it truly makes a difference. Other conditions like liver, kidney, and thyroid disorders can also impact your cognitive health, so it’s important to treat those properly.
• Avoid harmful substances. Reducing or cutting out alcohol, stopping illicit drug use, and quitting tobacco are major ways to protect your brain long-term. These substances may speed up cognitive decline or interfere with how the brain functions.
• Stay physically active. Regular movement keeps your body—and brain—strong. But don’t dive into a brand-new intense routine just because you read about it. Talk to your doctor and find what is safe and sustainable. Even walking daily or light stretching can help.
• Eat a brain-friendly diet. A Mediterranean-style diet has been linked to better brain health. That includes lots of colorful fruits and vegetables, fish, olive oil, whole grains, and nuts. Simple changes—like swapping out processed foods or cooking more at home—can make a big impact over time.
• Take care of your mental health. Conditions like depression, anxiety, and PTSD don’t just affect mood—they also impact memory, concentration, and overall brain health. If you’re struggling emotionally, please seek support. Therapy and medication can help restore balance and reduce long-term risk.
• Address sensory changes. Hearing and vision loss can lead to increased cognitive strain. If you’ve been putting off getting your hearing checked or updating your glasses prescription, now’s the time. Taking care of your senses helps your brain work more efficiently.
• Keep your brain active. Mental stimulation is powerful. Read a novel, do a crossword, take up knitting, try a new recipe, or start a painting class. Local colleges often offer free or low-cost classes for older adults. You can also explore creative hobbies or online courses—there are so many ways to challenge your brain.
• Stay socially connected. Isolation can be harmful to cognitive health. Make time for loved ones, attend community events, or join a local club. Even a weekly coffee date or phone call can help keep your mind engaged and spirits lifted.

The key idea is: if you keep your body healthy, it helps keep your brain healthy too.

If you or someone you love notices memory problems or other changes in thinking, go to your doctor. You can always start with your primary care physician (PCP), especially if you’re not sure where to begin. It’s a good idea to have a PCP as you age, because more health conditions tend to come up. If you’re already seeing a specialist like a neurologist, psychiatrist, or psychologist, bring your concerns to them—they can guide you on next steps.

Most people see someone like me—a neuropsychologist—after they’ve been referred by another doctor.

One of the first things I typically recommend is neuropsychological testing and evaluation. This kind of assessment helps identify what specific cognitive changes are occurring, how severe they are, and whether they’re consistent with conditions like MCI or early dementia.

To wrap things up, just remember: changes in thinking as we age are normal. But if those changes feel more pronounced than what your peers are going through, there may be something more going on. Don’t be afraid to ask for help. And above all, keep your brain and body healthy as you grow older. It really can make all the difference.