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- People with a family history of Alzheimer’s can reduce their risk with diet changes, scientists say. Here’s how to start. (businessinsider.com)
Diet May Significantly Lower Alzheimer’s Risk, Especially for Those Genetically Predisposed
A groundbreaking, long-term study from Harvard Medical School suggests that adhering to a healthy diet, particularly one resembling the Mediterranean diet, can substantially reduce the risk of developing Alzheimer’s disease. This protective effect appears even more pronounced in individuals carrying genetic risk factors for the disease.
The study, spanning three decades, involved over 26,000 participants and examined the interplay between their genetic makeup and dietary habits. Researchers meticulously tracked cognitive changes, dietary intake, and adherence to a Mediterranean-style diet rich in vegetables, olive oil, nuts, fish, and legumes.
While previous research has hinted at the cognitive benefits of a Mediterranean diet, this study is the first to demonstrate a stronger positive impact on individuals with a higher genetic predisposition to Alzheimer’s. Remarkably, participants with two copies of the APOE4 gene variant (the gene most strongly linked to Alzheimer’s risk) who closely followed the diet lowered their dementia risk by a significant 35%.
The protective effect doesn’t seem to stem from a single “magic ingredient” but rather a synergistic interaction of various nutrients found in the Mediterranean diet. Experts emphasize that supplements cannot replicate these benefits, highlighting the importance of consuming whole foods. While the precise mechanisms remain under investigation, researchers believe healthy fats and carotenoids (found in colorful fruits and vegetables) may play a crucial role, particularly in individuals with the APOE4 gene variant.
Approximately 25% of the population carries one copy of the APOE4 gene, increasing their Alzheimer’s risk two to threefold. A smaller percentage, around 2-3%, carry two copies, elevating their risk by more than eightfold. This study offers valuable insights for this high-risk group, as research on preventative measures for them has been limited.
While a precise, genetics-based anti-Alzheimer’s diet is still in its early stages, experts recommend incorporating simple dietary changes. Prioritizing whole grains, leafy greens, berries, and healthy fats like olive oil, nuts, and fish can benefit everyone, regardless of genetic background. Even small adjustments, such as adding more greens, berries, and whole grains to meals, can contribute to better brain health.
This research underscores the potential of personalized nutrition in preventing Alzheimer’s disease, a promising area of ongoing study.