Recognize that Alzheimer’s disease begins decades before symptoms appear, making early intervention critical. Don’t wait until later in life; take control of your brain health as early as possible, as science provides tools to modify risk.
Engage in regular physical activity, specifically high-intensity interval training (HIIT), cardiovascular exercise, and strength training. This is especially crucial for individuals with the APOE4 variant, as it can significantly improve cognitive function and counteract the effects of a sedentary lifestyle.
Consume fatty fish and consider supplementing with omega-3 fatty acids, particularly DHA and EPA, aiming for higher doses (e.g., 2000mg combined DHA/EPA) if you carry the APOE4 variant. This is vital for brain protection, as E4 carriers may require more to achieve optimal red blood cell levels (aim for 12-14+ index).
Women, especially those with APOE4, should be aware of bioenergetic shifts during perimenopause, which can accelerate Alzheimer’s pathology. Consult an OBGYN to discuss potential interventions with specific types of hormone replacement therapy (e.g., natural estrogen, progesterone) to mitigate the negative impact of estrogen withdrawal.
Improve sleep habits, as poor sleep can negatively impact brain health and accelerate neurodegenerative processes. Consider strategies like magnesium L-threonate, which may aid sleep and cognitive function.
Limit consumption of sugar and high glycemic index foods, as excessive intake can contribute to metabolic dysfunction that impacts brain health. This is particularly important for individuals with a genetic predisposition to Alzheimer’s.
Address elevated homocysteine levels, an independent risk factor for brain shrinkage and impaired memory, by supplementing with B-complex vitamins (B12, B6, folic acid). This intervention can help slow brain atrophy and improve memory function.
Ensure your vitamin D levels are optimal, aiming for a range of 40-50 ng/mL, or potentially 50-70 ng/mL for APOE4-4 carriers. Take vitamin D supplements with a fat-containing meal for better absorption and get 10-15 minutes of sun exposure between 11 AM and 1 PM.
Continuously challenge your brain by learning new things and staying intellectually active. Cognitive engagement is critical for brain health, as the principle ‘if you don’t use it, you lose it’ applies to cognitive function.
For women, pay close attention to body fat percentage and visceral fat (enlarged waist circumference), as abdominal obesity increases dementia risk. For men, focus on maintaining muscle mass.
Get early recognition and address any hearing impairment, as hearing loss is identified as a highly impactful modifiable risk factor for dementia. Correcting hearing loss may help maintain social engagement and cognitive function.
While light to moderate alcohol consumption (4-7 drinks/week) might be beneficial for non-APOE4 carriers, individuals with the APOE4 variant may benefit more from decreasing alcohol intake or abstaining altogether.
Refrain from tobacco use, as it exacerbates Alzheimer’s risk, especially for individuals with the APOE4 variant.
Individuals with the APOE4 gene may be more susceptible to the negative effects of head trauma. Reconsider participation in contact sports, particularly for children with this genetic predisposition.
For those at higher risk, especially with inflammatory markers like TNF alpha, consider a nanoparticle version of curcumin (e.g., Theracurmin) due to its potential anti-inflammatory effects and ability to cross the blood-brain barrier, as suggested by some studies.
Engage in regular follow-up with healthcare professionals, including body composition measurements (anthropometrics), blood-based biomarkers (cholesterol, inflammation, metabolism, nutrition), and cognitive function assessments. This iterative process allows for personalized care refinement.
Be aware that a decreased ability to identify odors can be an early harbinger of neurodegenerative diseases like Alzheimer’s. While not perfect, it can be a useful objective indicator for monitoring brain health.
If considering CBD or THC for sleep or stress reduction, treat it as an individualized ’n of 1’ study. Monitor objective metrics (e.g., sleep trackers, cognitive function) to assess its specific impact on your health, and consider edibles over inhaled forms.
Recognize the immense strain on primary caregivers for Alzheimer’s patients. Support organizations like Hilarity for Charity (HFC) that provide respite care, personalized support groups, and caregiver training to alleviate this burden.