Simple preventive steps

There is a lot of information about dementia and APOE available on this site and elsewhere. If you carry the ε4 variant of the APOE gene and just want some basics about how to stay healthy and reduce your risk for dementia, here are a few non-controversial tips on which virtually all researchers agree (for a clearly written, non-technical, but much lengthier introduction, see Stavia's introductory posts on our forums):

-- Don't smoke.

-- Don't drink heavily. (Many, though not all, researchers believe that APOE-ε4 carriers shouldn't drink at all; that is, that the "light to moderate drinking is good for the brain" advice doesn't apply to APOE-ε4 carriers. Research is ongoing. But one thing on which all researchers agree: getting drunk is particularly bad for the long-term brain health of APOE-ε4 carriers.)

-- Don't be sedentary. (What kind of exercise is best is not known, but it is known that motion of any kind is better than non-motion.)

-- Eliminate all, or nearly all junkfood (above all, sweets and foods with added sugar, and foods with trans-fats) from your diet, and consume a varied, balanced diet with plenty of vegetables. (The question of precisely how much meat, fruit, grains, and so on should be consumed, and what the optimal targets are for overall nutrient percentages -- 10% fat? 30% fat? More? -- is controversial. But virtually all researchers agree that avoiding junkfood and eating a lot of vegetables will reduce your risk of dementia and many other diseases.)

-- Via diet or exercise (or both), don't be overweight. (The cut-off for "overweight" is controversial, but aiming for a BMI no higher than 25 is a goal virtually all researchers would agree on.)

-- Avoid all head trauma. Do not box, and consider not engaging in other sports that put you at risk of head trauma -- soccer and American football, for example.

-- Get enough sleep.

-- Stay mentally engaged. It's particularly important to learn new things.

-- Stay socially active. Close personal relations in which you can discuss matters of the heart appear to be particularly important.

For a similar attempt at a list of basic, scientifically well-supported steps to prevent dementia, though without consideration of the unique needs of APOE-ε4 carriers, see "Dietary and lifestyle guidelines for the prevention of Alzheimer's disease" (Neurobiology of Aging 35 (2014) S74–S78), available online at the following URL:

http://www.neurobiologyofaging.org/article/S0197-4580(14)00348-0/pdf

The steps these researchers arrived at are the following:

1. Minimize your intake of saturated fats and trans fats. Saturated fat is found primarily in dairy products, meats, and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as "partially hydrogenated oils".

2. Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should replace meats and dairy products as primary staples of the diet.

3. Vitamin E should come from foods, rather than supplements. Healthful food sources of vitamin E include seeds, nuts, green leafy vegetables, and whole grains. The recommended dietary allowance (RDA) for vitamin E is 15 mg per day.

4. A reliable source of vitamin B12, such as fortified foods or a supplement providing at least the recommended daily allowance (2.4 mg per day for adults), should be part of your daily diet. Have your blood levels of vitamin B12 checked regularly as many factors, including age, may impair absorption.

5. If using multiple vitamins, choose those without iron and copper and consume iron supplements only when directed by your physician.

6. Although aluminum's role in Alzheimer's disease remains a matter of investigation, those who desire to minimize their exposure can avoid the use of cookware, antacids, baking powder, or other products that contain aluminum.

7. Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking 3 times per week.