Watching a parent with Alzheimer’s disease, a type of dementia, gradually lose their memory, speech, and ability to care for themselves can be heartbreaking. This degenerative brain condition currently has no cure, leading many to wonder whether Alzheimer’s is hereditary. We will introduce you to experts in the field: Dr. James Noble, a neurology associate professor at Columbia University Irving Medical Center; Dr. Zaldy S. Tan, director of the Memory & Healthy Aging Program at Cedars-Sinai; and Dr. Agenor Limon, an associate professor at the Mitchell Center for Neurodegenerative Diseases at the University of Texas Medical Branch.
The likelihood of inheriting Alzheimer’s depends on various factors, including genetics. According to Dr. James Noble, there are approximately sixty different genes that can slightly elevate or lower the risk of developing Alzheimer’s, either alone or in combination. However, having a gene associated with a higher risk does not guarantee that one will develop the disease.
Late-onset Alzheimer’s, the most common form usually seen in individuals aged 65 and older, is primarily linked to age as a major risk factor. The risk of developing Alzheimer’s increases significantly with each passing decade, with the average person reaching an approximately one in three chance by the age of 85. Early-onset Alzheimer’s, accounting for less than 10% of cases, can occur even without a family history but can also be triggered by rare inherited genetic mutations that almost guarantee the development of the disease.
One of the most well-known genes that can influence Alzheimer’s risk is the APOE gene, with its three versions (e2, e3, and e4). Roughly 40% to 65% of Alzheimer’s patients have the APOE-e4 gene. Inheriting one copy of APOE-e4 increases the risk threefold, while inheriting two copies multiplies the risk by eight to ten times. However, only 2% of Americans have this genetic predisposition, and the risk increase for those with APOE-e4 is proportional to their baseline risk.
While early detection of Alzheimer’s is crucial, genetic testing may not always be informative. Identifying if someone has APOE-e4 through genetic testing does not definitively predict Alzheimer’s development, as many without this gene also develop the disease. Dr. Noble emphasizes the importance of carefully considering the implications of genetic testing and its impact on oneself and family members. Genetics play a role, but they are not the sole explanation for why individuals develop Alzheimer’s in most cases.
To bolster memory, following a healthy diet is recommended, while other suggestions such as engaging in brain-stimulating activities like crossword puzzles and prioritizing quality sleep are widely promoted.
Struggling with how to maximize the brain benefits? Experts offer insights on what to prioritize. To boost your brain function, it’s recommended to diversify your activities rather than sticking to the same routine. Engage in a variety of brain-boosting exercises such as puzzles, crossword puzzles, Sudoku, reading, language classes, and social interactions. This mix of activities can strengthen brain circuits, create new connections, and help combat cognitive decline.
In addition to mental exercises, physical activity is crucial for brain health. Regular exercise can reduce the risk of vascular diseases that can impact cognitive function. Aim for 150 minutes of moderate-intensity exercise weekly, including cardio, strength training, balance, and flexibility exercises.
When it comes to supplements marketed for brain health, experts suggest caution. Most over-the-counter supplements lack sufficient evidence to support their effectiveness. Consult with your doctor if you have concerns about memory issues to check for any deficiencies that may be affecting your brain function.
Managing stress is also vital for brain health. Chronic stress can impair memory, increase the risk of mental health disorders, and impact physical well-being. Utilize stress-relief techniques like deep breathing, mindfulness, meditation, and spending time in nature to help manage stress levels.
Lastly, addressing sleep apnea is crucial for overall brain health. Prioritize good sleep hygiene to support cognitive function and overall well-being.
Deep, restorative sleep plays a crucial role in supporting cognitive function, according to Dr. Scharre. This includes memory consolidation and the active removal of toxins from the brain. However, one commonly overlooked disruptor of sleep is sleep apnea, as noted by Dr. Tan, affecting around 39 million American adults. Sleep apnea occurs when the airway becomes blocked during sleep, leading to a decrease in airflow and reduced oxygen reaching the brain, causing individuals to gasp for air. Dr. Scharre explains that sleep apnea disrupts deep REM sleep, leading to interruptions and potential sleep deprivation.
If you suspect you may have sleep apnea, it is important to consult your doctor. Research has shown that older adults who receive treatment for sleep apnea are at a lower risk of developing dementia and Alzheimer’s disease. Signs such as loud snoring, irregular breathing patterns, or choking episodes during the night can be observed by a partner. If you sleep alone, watch out for increased daytime drowsiness, frequent awakenings at night, and morning headaches. Consider using a sleep tracker, such as the new Apple Watch feature that can detect signs of sleep apnea, to monitor your sleep patterns. Early diagnosis and treatment of sleep apnea are key to improving your overall well-being.
While genetics play a role in Alzheimer’s disease risk, they are just one part of the puzzle, according to Dr. Noble. Understanding your genetic makeup can provide insights into disease mechanisms and guide treatment research. However, genetics alone rarely explain why an individual develops Alzheimer’s. Regardless of your genetic predisposition, following lifestyle practices to reduce dementia risk is essential. This includes regular physical exercise, adopting a Mediterranean or DASH diet, engaging in cognitive activities, maintaining social connections, managing blood pressure, and prioritizing cardiovascular health. Dr. Noble advises these measures for patients with a higher genetic risk for Alzheimer’s, emphasizing that they are beneficial for everyone, regardless of genetic factors.
