Spotting signs of mental decline in ourselves and our loved ones can sometimes be tricky. We all face brain aging, so understanding its signs can significantly affect how we approach our health. We chatted with Dr. Sharon A. Brangman, a McKnight Brain Research Foundation Trustee. She’s also the Chair of the Department of Geriatrics and Director of the Center for Excellence for Alzheimer’s Disease at Upstate Medical University. We asked her to share her wisdom on brain health with us.
BHM: Can you tell us about the McKnight Brain Research Foundation and its work to bridge the knowledge gap on normal cognitive aging?
Dr. Brangman: The McKnight Brain Research Foundation is the only foundation focusing on normal cognitive aging. We concentrate on what is normal as we get older regarding how our brains function and overall brain health. Right now, the foundation is sponsoring a campaign called BrainWorks to spread the word across the United States about maintaining brain health and recognizing what is normal versus what might be concerning.
In my work, I often see many Black people seeking help when their disease is far advanced. At that point, our options are limited. This is why it is crucial for people to understand what is normal and what might be worrisome.
BHM: Can you explain cognitive aging and how it differs from more severe conditions?
Dr. Brangman: Cognitive aging is the usual process our brains undergo as we age. It includes “senior moments,” like forgetting names or words. Like hard drives, our brains have accumulated a lot of information over a lifetime, leading to “slow retrieval.” This means it takes longer to access information, but we usually get there eventually. You might remember a name or word after a while. Misplacing items like phones, keys, or glasses often happens because we multitask too much. Our brains are designed to do one thing at a time, but our culture bombards us with information.
When multitasking, we don’t lay down memories properly, leading to frustration when searching for misplaced items. With normal cognitive aging, you can usually retrace your steps and find the missing object. However, with severe problems like dementia, you might be unable to retrace your steps, or the object might be in a strange place. Our brains are overloaded due to constant information from news and social media, which consumes brain energy.
BHM: What are some common signs that memory problems might be linked to mental illnesses like depression or anxiety rather than cognitive decline?
Dr. Brangman: Well, there can be some overlap. Some people who are depressed may have trouble remembering information because they just can’t put the energy or focus into keeping information straight. Some may have difficulty concentrating and focusing when they are depressed.
A good healthcare provider can help sort out whether your memory problems are due to depression or something more problematic, such as dementia—the same thing with anxiety.
Anxiety is quite common in our society. I have patients who watch the news and get anxious about what is happening and how it will impact them. We have a lot to worry about and be nervous about. Some people with severe memory problems have that, too. Again, if you go to your healthcare provider, they can help sort out what is related to general anxiety and what may be an indication of something more serious.
BHM: What are some early signs that a family member might be experiencing severe cognitive decline?
Dr. Brangman: It’s essential to educate yourself so you can watch for signs in family members. It can be tricky for someone to realize they have a problem, and other family members often notice it. For example, you may repeat a story within a few short minutes. I have had patients who ask their spouse or partner every 5 minutes for the time of a doctor’s appointment. They get the information, but it doesn’t stay. There is an inability to hold onto new information. You might see people start to have trouble with driving, getting lost going to places they usually drive to without any problems.
For example, I had a patient who went to the same hairdresser every week for 20 years, and then one day, due to road construction and a detour, she couldn’t figure out how to get back on the correct road to her hairdresser. She was hours late. They may start to forget appointments or miss paying bills. Now and then, we all miss a bill, but then we realize it and fix it. But I’m talking about people who may not pay their light bill for months and don’t even realize it. They may run out of medications and not get a refill, have problems keeping their house organized, and the mail may pile up. Maybe you notice their clothes are soiled and wearing the same thing repeatedly. It could be very subtle signs.
If you have a mother, father, grandparent, uncle, or anybody in your family and start to notice these changes, you might want to get together with other family members or think of ways to get them to a doctor and get them checked out.
BHM: Why is early intervention crucial for memory problems, and how can it benefit individuals in the long run?
Dr. Brangman: The impact is significant because not everyone with a memory problem has dementia. Sometimes, it can be related to certain vitamin deficiencies or specific medication side effects. A person may think everybody is making a big fuss over nothing. So, you must have a strategy. Maybe you’re working with your doctor or the person’s doctor to see how to get them evaluated and get help. So, you want to ensure that your finances are organized and that you know all the treatment options right now. Some medications can maybe slow down the process a little bit.
BHM: What lifestyle changes can we make to protect our brain health and reduce the risk of cognitive decline?
Dr. Brangman: You want to do things to help maintain your brain health throughout your lifespan. Our brains are designed to last for our whole life, but there are things that we do every day that can increase our risk of having severe memory problems as we get older.
Exercise is fantastic for your brain! It boosts chemicals that help nerves grow and stabilize and improves blood circulation around your brain. You don’t need to train for a marathon; move more daily.
A daily walk is perfect, aiming for 30 minutes, but you can break it into shorter sessions if needed. Simple exercises using your body weight or even a few cans of corn can do wonders.
Diet plays a huge role, especially in our community. Historically, our diets have been high in fat, which might stem from when we had to do heavy physical labor and needed a lot of energy. Now, we need to shift towards healthier eating. Stick to whole foods, not highly processed ones. Reduce fried foods and high-fat meats like red meat. Opt for chicken, fish, lots of vegetables, and fresh fruits. Be mindful of how you cook your veggies and avoid too much fat and salt.
Alcohol is another area to watch. Contrary to popular belief, there’s no safe amount of alcohol for your body. It’s toxic to nerve cells, especially in your brain. Try to limit alcohol to special occasions and avoid daily drinking. Social connections are healthy. This doesn’t mean scrolling through social media. It means face-to-face interactions.
Our brains thrive on personal connections. So, take a walk with a friend. You’ll be hitting two birds with one stone: exercising and socializing.
Stress is not suitable for your body or brain either. Exercise, meditation, or spiritual practices can help reduce stress. There is emerging research that shows discrimination and racism take a toll on our bodies, and over time, it can lead to chronic diseases like high blood pressure and diabetes. We must avoid unhealthy coping mechanisms like smoking or drinking. Instead, find healthy ways to unwind, even if it’s just a few moments to concentrate on things aside from your current worries. I also want to add that if you have high blood pressure or diabetes, keep them under control. These conditions can increase your risk of dementia. And if you smoke, consider quitting. It’s never too late to stop.
BHM: Why is adequate sleep important for brain health, and what happens when we don’t get enough sleep?
Dr. Brangman: Sleep is another big issue, and it’s necessary for brain health. When we sleep, our brain cleans up all the chemical reactions during the day. Without adequate sleep, this self-cleaning process can’t happen. Many of us have responsibilities outside regular working hours, leading to late nights. Society often values hard work and long hours, which isn’t good for our health.
Another essential thing to know is that there are no magic sleeping pills. Many advertised on TV either don’t work or have harmful side effects on your brain. Similarly, memory supplements are often a waste of money. Instead, establish a routine and turn off screens, smartphones, and TVs at a set time each night to create a quiet, dark environment. Consistency is crucial; your brain needs good sleep every day, and you can’t catch up on a week’s sleep on the weekend. Some people think a glass of wine before bed will help them sleep, but it disrupts deep restorative sleep. Caffeine is another culprit. While this stimulant enables you to wake up in the morning, it can keep you awake at night. So, be mindful of your caffeine and alcohol intake. Your brain will thank you!
