Lifestyle changes can mitigate the risk of Alzheimer’s disease. Research indicates that while genetic factors play a significant role in susceptibility to dementia, they are not the sole determinant. Genetics is not the only player in this field: healthy habits such as quitting smoking, physical activity, moderate alcohol consumption, and proper nutrition can substantially decrease the risk of dementia. A team of scientists from the UK, Australia, and Germany analyzed how strongly a healthy lifestyle can counteract genetic predisposition to dementia.
The combined impact of genetics and lifestyle on Alzheimer’s disease and other forms of dementia. Genetic mutations in the amyloid precursor protein (APP) or the PSEN1 and PSEN2 genes can cause early-onset Alzheimer’s, but such cases are rare. One of the most well-known risk genes is the ε4 allele of the apolipoprotein E (APOE) gene.
Besides genetic factors, lifestyle also plays a crucial role in the development of dementia. Studies show that quitting smoking, being physically active, consuming alcohol in moderation, and maintaining a healthy diet can reduce the risk of dementia. Researchers hypothesized that a healthy lifestyle might compensate for genetic risk. To test this hypothesis, they used data from over 196,000 individuals aged 60 and above, followed for over eight years.
Four Components of a Healthy Lifestyle in the Fight Against Dementia
- Quitting Smoking.
- Regular Physical Activity – at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week. For example, brisk walking at least five times a week or running, fast cycling, football, or tennis once a week.
- Healthy Eating linked to improved cognitive abilities in later life and reduced risk of dementia:
- Mediterranean Diet – high consumption of fruits, vegetables, grains, and legumes, low consumption of saturated fats, use of olive oil as the primary fat source, moderate fish consumption, low to moderate dairy consumption in the form of yogurt and cheese, low consumption of red meat and meat products, and moderate wine consumption usually during meals.
- MIND Diet – includes 10 brain-healthy food groups: leafy green vegetables (spinach, kale, lettuce), other vegetables, nuts, berries, legumes (beans, lentils), whole grains (oatmeal, brown rice, whole-grain bread), fish, poultry, olive oil as the primary vegetable oil. Additionally, the MIND diet includes five groups of unhealthy foods consumed in limited quantities: red meat, butter and margarine, cheese, pastries and sweets, and fried and fast foods. One glass of red wine per day is also allowed.
- Moderate Alcohol Consumption – from 0 to 14 grams per day for women and from 0 to 28 grams per day for men.
The Impact of a Healthy Lifestyle on Dementia Risk: Study Results
Participants with a high genetic risk were 91% more likely to develop dementia compared to those with a low genetic risk.
Lifestyle factors played a crucial role in the development of dementia: participants who led a healthy lifestyle had a 35% lower risk of developing dementia compared to those with an unhealthy lifestyle.
When researchers combined genetic risk factors and lifestyle, they found that individuals with high genetic risk and an unhealthy lifestyle had a 183% higher risk of dementia than those with low genetic risk and a healthy lifestyle.
Further analysis showed that even with a high genetic risk, adherence to a healthy lifestyle significantly reduced the likelihood of developing dementia. Participants with high genetic risk who led a healthy lifestyle developed dementia in 1.13% of cases, whereas those with an unhealthy lifestyle had a rate of 1.78%, which means that the risk of dementia was 32% lower among those who adhered to a healthy lifestyle.
Conclusion
Both genetic risk and lifestyle play essential roles in the development of dementia. People with high genetic risk and an unhealthy lifestyle have a significantly greater risk of developing dementia compared to those with low genetic risk and a healthy lifestyle. A healthy lifestyle reduces the risk of dementia, regardless of genetic factors.
Genetic factors associated with Alzheimer’s disease can influence the immune response and metabolism in the body. A healthy lifestyle can reduce the risk of dementia by improving cardiovascular health and reducing inflammation. The absolute risk reduction for dementia in people with high genetic risk who adopt a healthy lifestyle was 0.65%. This means that if 121 people with high genetic risk switch to a healthy lifestyle, one case of dementia can be prevented over 10 years.
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Reference
Association of Lifestyle and Genetic Risk With Incidence of Dementia
