Dr. McPherson’s view on brain health: What’s normal what’s not and how to protect your mind 

It’s normal to forget where you parked or struggle to recall a name now and then. But when does a little forgetfulness become something more? Roper St. Francis Signature Primary Carephysician Dr. Vanessa McPherson helps us understand the difference between typical age-related changes and early signs of dementia to help you take the right steps toward protecting your brain and staying mentally sharp. 

Forgetfulness or something more? 

As we get older, a little memory hiccup here or there is expected. But what’s not normal? If you find that it’s hard to carry on conversations or if you’re missing appointments often or getting lost in familiar places, it’s time to have a conversation with a medical professional like Dr. McPherson. “If it feels like your forgetfulness is stressing out your day — or stressing out your family — it’s worth talking to someone about it.”

Red flags to watch For 

Early signs of dementia can show up in subtle ways. You might notice someone asking the same questions over and over or making poor decisions that seem out of character. According to the Alzheimer’s Association 1 in 9 age 65 and older in the U.S. are currently living with Alzheimer’s (the most common type of dementia), and the numbers are rising. Here are a few signs that it’s time to check in with a doctor:  

• Frequent confusion about time or place 
• Trouble with everyday tasks like cooking or using a phone 
• Withdrawing from favorite hobbies or social events 
• Mood swings or personality changes 
• Trouble following or joining a conversation
• Short-term memory loss, forgetting conversations for example

Is it In your genes? 

Family history can play a role in brain health. Having a first-degree relative with Alzheimer’s may increase your risk. Although dementia isn’t typically a purely genetic disease as there are many risk factors, certain genes do play a role.  The APOE e4 gene is the most studied. This is just one of over 100 genes that have been identified that are associated with an increased Alzheimer’s risk. Approximately 25 to 30 percent of Americans carry one copy of APOE e4 and 2 to 3 percent carry two copies.

People who carry one copy of the gene have a 20 percent lifetime risk of dementia; for those with two copies of the gene the risk increases to 60 percent. But genes aren’t your destiny. In fact, most experts agree that lifestyle choices can have a big impact on how your brain ages. “Genetics are certainly a factor,” Dr. McPherson says, “but lifestyle changes can have a profound impact. You have more control than you think.” 

8 self care habits that support brain health

So how can you keep your mind strong and your memory clear? Try incorporating these habits into your routine:  

1. Eat for your brain.Follow the Mediterranean diet. Load up on leafy greens, berries, fatty fish, and whole grains. Limit added sugars, processed foods and alcohol, which can speed up memory loss when consumed heavily. 
2. Move more. Aim for 30 minutes of moderate exercise most days of the week. Walking, dancing, and even gardening count! 
3. Connect with people. Staying social doesn’t just feel good—it protects your brain, too. Call a friend, join a class, or volunteer in your community. 
4. Get good sleep. Your brain clears out waste while you sleep. Adults need 7–9 hours each night for optimal brain function. 
5. Challenge yourself. Read a new book, try a crossword, or learn a language. Keeping your brain busy helps build cognitive resilience. 
6. Manage stress. High stress levels can shrink parts of the brain tied to memory. Try breathing exercises, yoga, or short daily walks to clear your mind. 
7. Address vision and hearing loss. Untreated visual and hearing loss are associated with memory impairment.
8. Prevent head injury. Wear a helmet when cycling or skiing, avoid participating in activities that could lead to head injury. Use a cane or walker if you are unsteady when walking.

If you only remember one thing 

Brain health doesn’t need to be complicated. As Dr. McPherson reminds us: “You don’t have to run marathons or become a social butterfly. Even small steps, like taking a daily walk or calling a friend, can make a big difference.” With a few intentional choices each day, you can help keep your memory sharp and your mind strong for years to come.