It is a common concern about cognitive decline, Alzheimers or other dementia as we age, especially if we have a family member who has had it. GOOD news is that it is only 20-30% genetics, and we ARE able to control a good measure of what happens to our brain, our future and our life. Read below the article from Amen Clinic.
Above is an image of a brain with the start of a dementia process. The surface should be smooth.
Your Genes Can Increase Your Risk for Dementia
Having a family member—especially a first-degree relative like your mother, father, sister, or brother—with severe memory problems, Alzheimer’s disease, or another form of dementia makes you 3.5 times more likely to develop symptoms. Similarly, if you have one or two copies of the APOE4 gene, you have a greater chance of memory problems.
Many people in the medical community contend that there is nothing anyone can do to mitigate genetic risk. They’re wrong. There are many things you can do to reduce your risk even if you have a genetic predisposition for the disease. Just look at Bud.
Your Genes are not Your Destiny
Studies show that our genetics predict only about 20-30% of our longevity. The rest is up to our lifestyle choices. It’s similar for dementia risk. When Bud saw his brain scans and his cognitive testing results, he got serious about his physical health and his brain health. He completely overhauled his diet—dramatically reducing his sugar consumption, increasing his intake of protein and healthy fats, decreasing the number of processed carbohydrates, and adding important nutritional supplements. He also started exercising and began using a CPAP machine to help his sleep apnea.
Within a year, he dropped 30 pounds and was happy to see blood pressure and blood sugar levels fall into a healthy range. Even better, he said his memory and focus were better than when he was in his 20s. With these lifestyle changes, Bud had lowered his risk for the dreaded disease. You can do it too.
5 Strategies to Reduce Your Risk for Dementia
GO FOR EARLY SCREENING.
If you have a family member with any form of dementia, get screened around age 40. Getting a brain scancan show early signs of a problem, and cognitive testing can set a baseline for future comparisons.
GET SERIOUS ABOUT KEEPING YOUR BRAIN SHARP.
Engage in new learning throughout your lifetime. Studies show that learning new things lowers the risk for dementia in people with one or two copies of the ApoE4 gene.
EAT A BRAIN-HEALTHY DIET.
To work at optimal levels, your brain needs high-quality nutrition. Don’t overeat as studies show that obesity—and in particular belly fat—increases the risk for Alzheimer’s.
GET MOVING.
Research shows that exercise can reduce some of the brain changes seen in people with the ApoE4 gene.
PROTECT YOUR HEAD.
Head injuries can increase the risk for the buildup of abnormal proteins in the brain that is seen in people with Alzheimer’s. Avoid risky sports and practice balance exercises to prevent falls.
Dealing straight on with mental health such as depression and anxiety can also greatly reduce the impact on our brain. There is hope when we are proactive with our physical and mental health.
Link below to the Amen Clinic Blog