Ancient Wisdom for a Modern Mind: TCM Tips to Protect Your Memory

Have you ever forgotten where you parked your car, or misplaced your house keys, or even forgotten what brought you to the living room? Usually, we laugh it off as carelessness or blame stress. But as we age, these little hiccups can raise a bigger question: is this normal aging, or the early signs of something more concerning?

WORDS ANGELINE CHONG ZHIA NING

FEATURED EXPERT ANGELINE CHONG ZHIA NING Traditional Chinese Medicine Practitioner Sunway TCM Centre

As Malaysia’s population ages, the prevalence of mild cognitive impairment (MCI) has become a significant concern.

• A community-based study involving 2,112 Malaysians aged 60 and above found that 68% of the participants exhibited signs of MCI.
• This high prevalence underscores the need for increased awareness and proactive measures to address cognitive health among the elderly in Malaysia.

The good news is that by knowing what to look for and making a few simple changes, we can often slow down or even improve memory slip-ups.

Interestingly, traditional Chinese medicine (TCM) offers its own unique insights that may help us protect our brains alongside modern approaches.

LET’S UNDERSTAND MCI BETTER

• Mild cognitive impairment (MCI) is a condition where someone experiences noticeable difficulties with memory, thinking and reasoning that go beyond typical age-related forgetfulness.
• However, this issue is not severe enough to interfere significantly with their daily life.
• People with MCI are more likely to develop dementia; however, not everyone with MCI will develop dementia.

Common Signs to Watch Out For

• Frequently losing track of conversations
• Forgetting recent appointments or events
• Struggling to make decisions or plan tasks
• Feeling mentally slower than usual
• Misplacing items more often
• Difficulty concentrating or staying focused

While MCI does not significantly interfere with daily functioning, these changes may be noticeable to the person or their close family members.

Can MCI Be Detected at Home?

Yes, to an extent.

• Individuals or their caregivers can observe these behavioral shifts by noting patterns of forgetfulness or mental fog that seem more frequent or unusual.
• Simple memory tasks like recalling a list after a few minutes or tracking how often reminders are needed can help raise awareness

However, one will need a formal diagnosis, through professional assessment conducted by a suitable healthcare professional, in order to receive further intervention.

Common Causes of MCI

• Ageing
• Chronic illnesses like hypertension and diabetes
• Poor sleep
• Sedentary lifestyle
• Long-term stress.

Possible other factors include poor diet, social isolation, and even environmental factors like air pollution.

THE TCM PERSPECTIVE ON MCI

• In traditional Chinese medicine, the Brain is known as the “Sea of Marrow”.
• It is closely connected to the Kidneys, which store Essence (精 jing).
• As we age, this Essence naturally declines.
• A deficiency in Kidney Essence can lead to memory issues, poor concentration, and brain fog.

TCM also teaches that the Heart governs the Shen (mind/spirit), the Spleen produces Qi and Blood (nourishment), and the Liver ensures the smooth flow of Qi and emotions.

If these systems fall out of balance, mental clarity and focus may be affected.

HOW TO IMPROVE OR PREVENT MCI

Stay Mentally and Socially Engaged

Join a club, learn a new language, or simply engage in daily conversations to stimulate your brain.

Move Your Body

• Regular physical activity, including walking, dance, and gardening, increases blood flow to the brain.
• Even gentle practices like Tai Chi and Qigong are beneficial.
• A 2023 review in the International Journal of Environmental Research and Public Health reported that seniors practicing Tai Chi or Qigong showed better memory and slower cognitive decline.

Eat Brain-Friendly Foods

• A diet rich in fruits, vegetables, whole grains, and healthy fats can support brain health.
• A 2021 study published in BMC Geriatrics linked high-salt snack intake among older Malaysians to a greater risk of memory decline, while diets high in tropical fruits and oats were associated with lower risk.

Sleep Well and Reduce Stress

• Aim for 7 to 8 hours of quality sleep.
• Mindfulness, meditation, or deep breathing can help manage stress, which is known to damage memory-related brain structures.

Avoid Smoking and Excessive Alcohol

• These habits are linked to faster cognitive decline.

Hydrate and Take Brain Breaks

• Even mild dehydration can affect thinking.
• Take regular pauses to reset your mental energy.

TCM WAYS TO SUPPORT BRAIN HEALTH

Acupuncture and Acupressure

• A 2020 meta-analysis in BMC Complementary Medicine and Therapies found that seniors with MCI who received acupuncture showed improved memory test scores.
• Pressing points like Baihui (GV20) and Yintang (EX-HN3) may help clear the mind and relieve stress.
• For at-home practice:
  • Gently massage each point in a circular motion using your fingertip for about 1 to 2 minutes.
  • This can be done once in the morning to energize the mind, and once before bed to calm the spirit.
  • Daily practice over several weeks may help improve mental clarity and reduce stress-related fog.

Herbal Boosters

• Several herbs and natural supplements have shown potential benefits in supporting brain function, both in TCM and modern research.
• A blend of herbs like Ginkgo biloba, Polygala tenuifolia (Yuan Zhi), He Shou Wu, Goji berries, ginseng, pegaga (Centella asiatica), and ulam raja (Cosmos caudatus) are traditionally used or researched for improving circulation, calming the spirit, nourishing Kidney essence, and boosting cognitive clarity.
• Notably, a 2019 Malaysian study found pegaga helped improve alertness in seniors, and a 2021 randomized trial in Kuala Lumpur reported that three months of ulam raja supplementation improved memory and mood.

Qigong and Tai Chi

• A review of 17 clinical trials in BMC Geriatrics concluded that older adults who practiced these exercises performed better on cognitive tests and showed slower memory decline.

TCM Dietary Therapy

• TCM suggests nourishing foods like black sesame seeds, walnuts, and red dates.
• Avoid greasy, sugary, and salty foods that create “phlegm” and “heat,” which can cloud the mind.

MCI IS NOT A LIFE SENTENCE

A growing number of research data shows that early intervention and consistent management can slow, improve, and even in some cases reverse MCI.

Most importantly, early management of MCI can prevent its progression into more severe conditions like dementia.

Hence. taking action early on, whether through lifestyle changes, cognitive training, or integrative approaches like acupuncture and herbal therapy can make a profound difference.

If your forgetfulness becomes frequent, worsens over time, or interferes with daily life, it’s time to seek professional advice.

Start with a licensed medical professional who can perform cognitive tests and provide a holistic treatment plan.

References:

1. Li, L., Li, W., & Fan, T. (2024). Baduanjin exercise improves cognitive function in older adults with mild cognitive impairment: A systematic review and meta-analysis. The Journal of nervous and mental disease, 212(9), 500–506. https://doi.org/10.1097/NMD.0000000000001796
2. You, Y. X., Shahar, S., Rajab, N. F., Haron, H., Yahya, H. M., Mohamad, M., Din, N. C., & Maskat, M. Y. (2021). Effects of 12 weeks Cosmos caudatus supplement among older adults with mild cognitive impairment: A randomized, double-blind and placebo-controlled trial. Nutrients, 13(2), 434. https://doi.org/10.3390/nu13020434
3. Lee, M. M., Tan, K. W., Lim, W. Y., & Tan, M. P. (2021). Association between dietary habits and mild cognitive impairment among older adults in Malaysia. BMC Geriatrics, 21, Article 147.
4. Razali, R., Jean-Lys, S., Chan, Y. H., & Hamid, T. A. (2023). Mild cognitive impairment among older adults in Malaysia: A community-based study. Düşünen Adam: The Journal of Psychiatry and Neurological Sciences, 36(2), 138–146.
5. Zhou, J., Peng, W., Xu, M., Li, W., & Liu, Z. (2020). The effectiveness and safety of acupuncture for patients with mild cognitive impairment: A systematic review and meta-analysis. BMC complementary medicine and therapies, 20, Article 104.