Genetically at Risk for Alzheimer's Disease? DO THIS...

Dr. Eric Berg 08/14/2024

We’ve all felt the weight of Alzheimer's. This disease is devastating not just for those experiencing it firsthand but also for the loved ones caught in its wake. It often feels like there’s nothing we can do but watch the memories fade.

While we haven’t found a cure, research is shining a light on one factor many don’t realize plays a significant role: Alzheimer’s genetic risk. This isn’t about accepting a predetermined fate. Instead, knowledge empowers us to make proactive choices.

Understanding the ApoE Gene and Alzheimer’s Genetic Risk

Hidden within our DNA is a gene called ApoE, responsible for creating a protein that transports cholesterol in the brain. This protein comes in three main variations: ApoE2, ApoE3, and ApoE4.

We each inherit one copy of the ApoE gene from each parent, which means you can have any combination of these variations.

Let's break down what each variation means for your Alzheimer's genetic risk:

ApoE2: This variation is like an express delivery service for cholesterol. It quickly clears cholesterol from the brain. People with ApoE2 are actually less likely to develop Alzheimer’s.
ApoE3: This is the most common variation. Think of it as a standard delivery service, transporting cholesterol at a normal pace. Having this variation means you have an average risk of developing Alzheimer's.
ApoE4: Now, this variation is where things get tricky. It's a bit like sending your cholesterol through a slow and unreliable postal service. ApoE4 doesn’t clear cholesterol from the brain as efficiently, increasing your Alzheimer's genetic risk, particularly for late-onset Alzheimer’s.

Unraveling the Cholesterol-Alzheimer's Connection

The brain needs cholesterol to function. In fact, about 25% of the cholesterol in your body is found in your brain. Our brain cells use this vital fat in several important ways.

It forms the myelin sheath, the protective coating around our nerves, and helps synapses fire, letting our brains adapt to stress. Plus, our brains depend on cholesterol to repair themselves. This need for cholesterol in the brain shines a new light on Alzheimer’s genetic risk.

When neurons are starved of cholesterol due to inefficient ApoE4 variations, synapses, especially in the hippocampus (vital for memory and learning) begin to deteriorate.

A similar process occurs in the frontal cortex, affecting higher-level cognitive function. This can lead to cholesterol buildup and toxicity, which further damages the brain and adds to the complexity of Alzheimer's genetic risk.

To compensate, the brain tries to switch to glucose as its primary energy source. However, ApoE4 seems to impair the brain's ability to effectively utilize glucose. This double whammy of fuel deprivation leaves brain cells struggling to survive and function properly.

Can Lifestyle Changes Outweigh Alzheimer’s Genetic Risk?

Here's the good news – just because you have a certain genetic predisposition, it doesn't automatically mean you'll develop Alzheimer’s.

Epigenetics studies show lifestyle, environment, and diet can profoundly influence how our genes express themselves. Essentially, they can dial the volume up or down on their effects.

This means while we can’t change our genes, we absolutely have the power to influence their behavior, effectively counteracting some of our Alzheimer’s genetic risk. So, what can you do to stack the deck in your favor?

Woman checking her watch

Diet: Your Brain's Best Defense Against Alzheimer's Genetic Risk

Our brain needs the right fuel to thrive. Studies have shown adopting a ketogenic diet, which involves drastically reducing carbohydrates and increasing healthy fats, can offer several protective benefits.

One of the most remarkable things about the keto diet is its impact on ketone production. Ketones act as an alternative fuel source, efficiently bypassing the glucose-related obstacles created by ApoE4.

Additionally, intermittent fasting, a pattern of cycling between periods of eating and not eating, further enhances this process. This boosts ketone production and supports brain health in the face of Alzheimer's genetic risk.

Lifestyle Modifications to Combat Alzheimer’s Genetic Risk

Beyond the food on our plate, other lifestyle choices also play a powerful role:

Exercise: I can't emphasize this enough – regular physical activity is a cornerstone of a healthy brain, regardless of your genetic makeup. What's fascinating is that exercise directly combats several risk factors associated with Alzheimer’s genetic risk. It improves blood flow to the brain, nourishing those precious neurons, and increases Brain-Derived Neurotrophic Factor (BDNF), a protein that promotes the growth and survival of neurons, essentially acting as fertilizer for the brain. Studies reveal consistent exercise can help protect against hippocampus atrophy, preserving memory and cognitive function. Additionally, exercise helps us better manage blood sugar, further fortifying the brain.
Stress management: Stress takes a toll on the entire body, particularly the brain. Engage in stress-reducing activities like deep breathing exercises, and spending time in nature.
Omega-3 fatty acids: These healthy fats are essential for brain function. Ensure you’re consuming plenty through fatty fish or supplementing with high-quality fish oil.
Quit smoking: This seems obvious, but smoking wreaks havoc on overall health, accelerating cognitive decline and intensifying Alzheimer’s genetic risk.
Limit alcohol: Research has established a link between heavy alcohol use and an increased risk of dementia. While enjoying a drink occasionally shouldn’t pose significant risks, moderation is key. If you are at increased risk, especially due to a family history of Alzheimer’s, I recommend minimizing or eliminating alcohol altogether.

Vitamin D capsules

Other Powerful Allies in the Fight Against Alzheimer's

Along with dietary and lifestyle changes, specific supplements deserve a place in your arsenal to counteract Alzheimer's genetic risk:

TUDCA (Tauroursodeoxycholic acid): This fascinating bile salt, produced naturally by our bodies and also found in small amounts in some foods, offers remarkable neuroprotective properties. It can effectively cross the blood-brain barrier, is shown to have beneficial effects within the brain, and inhibits the formation of plaques linked to Alzheimer's. TUDCA enhances insulin sensitivity within the brain and displays protective effects on the mitochondria, the powerhouses within our cells.
Vitamin D3: Most people don’t realize that vitamin D is actually a hormone with profound implications for overall health. Vitamin D deficiency, which is shockingly common, is linked to a faster rate of cognitive decline and a higher risk of Alzheimer’s disease. This emphasizes the importance of regular vitamin D testing and supplementing to maintain healthy blood levels.

Conclusion

Navigating Alzheimer’s genetic risk doesn't have to be a passive journey. Knowledge is a powerful tool to understand how genetic predispositions influence this disease.

While it's true that inheriting specific gene variations, like the ApoE4 gene, can increase your risk of developing Alzheimer's, it doesn't dictate your destiny.

You can combat your risk by making lifestyle changes. Some examples include: eating a healthy diet, exercising regularly, and managing stress.