First steps when you have mild cognitive impairment

Maybe memory problems have been bothering you for a while. Or maybe your loved ones have noticed changes that prompted a visit to the doctor.

Either way, a diagnosis of mild cognitive impairment (MCI) means a new phase. Knowing what's happening to your brain can bring clarity, but it can also come with grief, anger and fear. It will take time to process. And you'll need to practice being extra kind to your mind and body.

1. Understand your diagnosis

   If you have mild cognitive impairment, there are changes in your thinking and memory that go beyond normal signs of aging. But what that means for you might be different from someone else with the same diagnosis.

   MCI can be a precursor to Alzheimer's disease and other forms of dementia. But not everyone with MCI will develop Alzheimer's disease or dementia. The symptoms of MCI can also be caused by medications or certain medical conditions.

   Your care team can help you understand what this might mean for you. Follow-up appointments will help you and your doctor get a clearer picture of what's going on. If you're worried you'll forget to schedule one, ask your care team or a loved one for a reminder call.

2. Make systems that work for you

   Instead of being hard on yourself for forgetting, focus on solutions. Try making a list of things that most often slip your mind, then find a workaround for each one that might help simplify your life.

   Can't find your keys, wallet and glasses? Pick a designated spot for all your important, easy-to-lose things. Forgot the last electricity bill? Set up automatic payments. Missed plans with friends? Set reminders on your phone or computer. Or ask your friend to remind you a couple of hours before.

   Anything that cuts down on stress and makes your life easier is worth it.

3. Really commit to your health

   That means physical and mental health.

   For your physical health, exercise habits are even more important than usual when you have MCI. Regular exercise has been shown to benefit the brain. And in one study, adults with MCI who lifted weights two to three times a week improved brain function.

   On the mental health side, MCI can come with changes in mood and behavior. You might feel irritable, anxious, aggressive, apathetic or all of the above. You also have a higher risk of depression. So keep track, and seek help from a mental health professional if a negative mood persists for more than two weeks.

   The bottom line: Exercise, diet and sleep all have a big impact your body, brain and mood. So it's time to recommit to the big three. Work toward these numbers: 2.5 hours of moderate exercise a week, five servings of fruits and veggies a day, and 7 to 8 hours of sleep a night.

4. Do what gives you meaning

   You don't know what's going to happen, and it's scary. Focusing on the things that are most important to you in life can calm the fear and bring a sense of purpose and meaning. Spending time with loved ones, being in nature, making art or volunteering are all good ways to fuel you.

   While there's no evidence currently that these activities can prevent or slow Alzheimer's disease, a sense of meaning could make a real difference in your quality of life and daily happiness. And that's worth investing in.