Abstract neurons transmitting electricity - a visual representation of brain activity. Electrical signals pass through interconnected neurons, allowing for communication and information processing in the brain.

Living with APOE4: Strategies for Reducing Alzheimer's Disease Risk

Introduction

APOE4 is a genetic risk factor associated with a higher likelihood of developing Alzheimer's disease (1). Individuals with one copy of the APOE4 allele have a three times greater risk of developing Alzheimer's disease, while those with two copies have a twelve times greater risk (2). Despite the increased risk, there are steps that individuals with APOE4 can take to reduce their risk of developing Alzheimer's disease and live a healthy life. In this article, we will discuss how to live with APOE4.

Diet

Diet is one of the most critical lifestyle factors individuals with APOE4 can modify. We have highlighted a couple of diets here. Still, many other diets support a healthy lifestyle and could be explored to reduce the risk of developing neurodegenerative diseases like Alzheimer's. A diet rich in fruits and vegetables has been associated with a lower risk of Alzheimer's disease (3). A Mediterranean-style diet rich in healthy fats, such as olive oil and nuts, has also been associated with a lower risk of Alzheimer's disease (4). Individuals with APOE4 should avoid a diet high in trans fats, as these have been associated with an increased risk of Alzheimer's disease (5). 

Exercise

Regular exercise benefits brain health and can reduce the risk of developing Alzheimer's disease (6). Individuals with APOE4 should engage in regular physical activity, such as brisk walking, swimming, or cycling, for at least 30 minutes daily. Exercise can also improve mood and cognitive function, which can be particularly important for individuals with APOE4 who may be at risk for developing Alzheimer's disease.

Mental stimulation

Mental stimulation, such as reading, doing puzzles, and playing games, is beneficial for brain health and may reduce the risk of developing Alzheimer's disease (7). Individuals with APOE4 should regularly engage in mentally stimulating activities and challenge themselves to learn new skills and try new things.

Sleep

Good quality sleep is essential for brain health and may reduce the risk of developing Alzheimer's disease (8). Individuals with APOE4 should aim to get at least 7-8 hours of sleep per night and maintain a consistent sleep schedule.

Conclusion

Although APOE4 is a genetic risk factor for Alzheimer's disease, there are steps that individuals with APOE4 can take to reduce their risk of developing the disease and live a healthy life. A healthy diet, regular exercise, mental stimulation, and good quality sleep are all important lifestyle factors that can promote brain health and reduce the risk of Alzheimer's disease.

Summary

APOE4 is a genetic risk factor for Alzheimer's disease, but individuals with APOE4 can take steps to reduce their risk of developing the disease. A healthy diet, regular exercise, mental stimulation, and good quality sleep are all important lifestyle factors that can promote brain health and reduce the risk of Alzheimer's disease.

References:

  1. Bertram L, Lill CM, Tanzi RE. The genetics of Alzheimer disease: back to the future. Neuron. 2010;68(2):270-281. https://doi.org/10.1016/j.neuron.2010.10.013
  2. Alzforum. Alzheimer Disease Genetics Fact Sheet. Accessed 24 Feb 2023. https://www.alzforum.org/alzheimers-disease-genetics-fact-sheet
  3. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015;11(9):1007-1014. https://doi.org/10.1016/j.jalz.2014.11.009
  4. Scarmeas N, Stern Y, Tang MX, Mayeux R, Luchsinger JA. Mediterranean diet and risk for Alzheimer's disease. Ann Neurol. 2006;59(6):912-921. https://doi.org/10.1002/ana.20854
  5. Morris MC, Evans DA, Bienias JL, et al. Dietary fats and the risk of incident Alzheimer disease. Arch Neurol. 2003;60(2):194-200. https://doi.org/10.1001/archneur.60.2.194
  6. Scarmeas N, Luchsinger JA, Schupf N, et al. Physical activity, diet, and risk of Alzheimer disease. JAMA. 2009;302(6):627-637. https://doi.org/10.1001/jama.2009.1144
  7. Verghese J, Lipton RB, Katz MJ, et al. Leisure activities and the risk of dementia in the elderly. N Engl J Med. 2003;348(25):2508-2516. https://doi.org/10.1056/NEJMoa022252
  8. Ju YE, McLeland JS, Toedebusch CD, et al. Sleep quality and preclinical Alzheimer disease. JAMA Neurol. 2013;70(5):587-593. https://doi.org/10.1001/jamaneurol.2013.2334
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