This is what I do to prevent Alzheimer's disease

Happy Friday,

When I was 15 years old, I saw my grandma face Alzheimer's, only to die from it a few years later.

I was very attached to her; I loved her the most. Seeing her forget things that once were so important was devastating for me.

Back then, my parents, both doctors, did not know that neurodegenerative diseases were preventable (no one knew actually).

Today, 20 years later, I have researched enough to understand that they are preventable.

The disease afflicts women at a 2:1 ratio compared to men. There is no clear explanation, but it might be related to certain hormones that are withdrawn during menopause, which act as a defence against the disease.

I am so invested in this topic of brain health because I want my mother to follow a different trajectory. It's a painful way to face your later years.

What causes Alzheimer's disease?

Alzheimer's disease is caused by the buildup of amyloid-beta plaques in the brain. These plaques disrupt the communication between neurons and cause inflammation, which is harmful to brain cells.

1% of Alzheimer's patients inherit one of 3 specific genes, making them a bit more likely to develop the disease:

• PSEN1

• PSEN2

• APP

• APOE which comes in three forms APOE2, APOE3, and APOE4

Each person has two copies of the APOE gene, one from each parent, resulting in 6 possible combinations:

• 22

• 23

• 24

• 33

• 34

• 44

The most common combination, found in 55-60% of people, is 33. The following are some risk ratios compared to this benchmark:

• People with two copies of the APOE4 gene have a higher risk of developing Alzheimer's.

• If you have one APOE3 and one APOE4 gene, your risk is 2-3 times higher.

• Having two APOE4 genes increases the risk 8-12 times.

Why do I tell you this? Because it’s pretty easy to test for these genes, and they don’t change over time.

3 risk factors for neurodegenerative disease are

1. Type 2 diabetes

2. High blood pressure

3. Elevated APOB levels

Heart disease is a major risk factor for dementia, including Alzheimer's.

5 steps to prevent neurodegenerative disease

“What's good for the heart is normally good for the brain.”

1. Eat foods rich in omega-3s and antioxidants (fatty fish, blueberries)

2. Exercise has been shown to significantly improve brain health

3. Sleep at least 7 hours per night, at the same time

4. Keep your blood sugar low

5. Avoid alcohol

Here’s a diet I follow which is rich in brain-supportive ingredients

Here’s a training program that I follow, tailored to executives like myself

Client of the week - Muaz - Entrepreneur

How did we do it?

• We timed his carbohydrates to leverage metabolic flexibility

• Muaz followed a Greek-style diet, focusing on quality protein and fats

• We implemented aerobic exercise considering the type of cardio and timing to leverage using fat tissue as energy

When you are ready, there are two ways I can help you:

1. Are you an executive who wants to increase energy, decrease pain and take back control of your health? Click this link to apply to work 1-1 with me
   

2. Take my 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow, when to eat, and which food groups to focus on

That’s it for this week,

Stay healthy!

Diego Carrete

Chief Executive Officer @ FIT LIFE FZCO

Connect with me on LinkedIn