Genes & Dementia: How Much Does Your DNA Really Matter?

Dementia & Genetics: Should You Be Worried?

Many women in midlife start thinking about brain health, especially if they’ve seen a loved one battle dementia. Is Alzheimer’s in your genes? While genetics play a role, they aren’t the whole story. Let’s explore how much your DNA influences your risk – and what you can do about it.

Understanding the APOE Gene & Alzheimer’s Risk

One of the most studied genes related to Alzheimer’s disease is Apolipoprotein E (APOE). This gene helps regulate cholesterol and fat metabolism, but it also influences how the brain clears harmful proteins like beta-amyloid.

There are three major variations of the APOE gene:

• APOE2 (protective) – Lowers risk and may delay onset.

• APOE3 (neutral) – The most common variant, with no major effect on risk.

• APOE4 (risk factor) – Linked to an increased risk of Alzheimer’s.

If you inherit one APOE4 gene from a parent, your risk is about 2-3x higher. If you inherit two copies, your risk may be 8-12x higher. However, not everyone with APOE4 develops Alzheimer’s, and many people without APOE4 still get the disease.

Other Dementia-Related Genes

While APOE4 is the most well-known, other genes may also influence risk:

• CLU – Affects how brain cells protect themselves from damage.

• PICALM – Helps clear toxic waste from brain cells.

• CR1 – Linked to inflammation, which may contribute to dementia.

• TREM2 – Plays a role in the immune system’s response in the brain.

Can You Get a Genetic Test for Alzheimer’s Risk?

Yes, genetic tests can tell you if you have APOE4, but they can’t predict if you’ll develop Alzheimer’s. Many experts recommend focusing on lifestyle factors instead of genetic testing unless there’s a strong family history.

How to Reduce Your Dementia Risk – Even with "Risk Genes"

Your genes are not your destiny! Research shows that healthy habits can counteract genetic risk and protect brain health.

🔹 Exercise – Regular movement helps build new brain connections and reduces Alzheimer’s risk by up to 45%. Aim for at least 150 minutes per week of moderate activity.

🥗 Diet Matters – The Mediterranean or MIND diet (rich in leafy greens, healthy fats, and antioxidants) has been linked to lower dementia risk. Ditch ultra-processed foods and focus on whole, brain-nourishing meals.

😴 Prioritize Sleep – Deep sleep helps clear beta-amyloid buildup, a hallmark of Alzheimer’s. Aim for 7-9 hours per night, I know easier said than done.

🧩 Keep Learning & Stay Social – Mental stimulation (puzzles, reading, learning new skills) strengthens brain connections. Socialising reduces stress, another key dementia risk factor.

🧘‍♀️ Manage Stress & Inflammation – Chronic stress increases cortisol, which can damage the brain over time. Practices like meditation, yoga, and deep breathing can help.

The Bottom Line: Your Future is in Your Hands

Genetics may influence dementia risk, but lifestyle is one of the most powerful factors in protecting brain health. No matter your genetic background, what you do today can shape your brain’s future.

💡 Takeaway: Instead of fearing your genes, focus on what you can control – healthy habits, stress management, and a brain-nourishing lifestyle.

Content for educational information only and should not replace medical advice