How to lower Alzheimer’s risk

Q: My 82-year-old mother has been diagnosed with Alzheimer’s disease. What can I do to reduce my risk?

Geena F., Baltimore A: It’s true that researchers recently found 42 new genes that appear to be associated with the development of Alzheimer’s. But according to the Alzheimer’s Association, less than 1% of Alzheimer’s cases are caused by “deterministic genes,” meaning that when they exist, the disease develops. Instead, cases may arise because of genes that increase your risk — but not the inevitability — and those genes’ inclinations often can be overruled by life choices.

That is confirmed by a new study published in JAMA Neurology that found that almost 37% of cases of Alzheimer’s and related dementia cases were tied to eight lifestyle risk factors — all of which you can modify or vanquish. They are midlife obesity, midlife high blood pressure, physical inactivity, depression, smoking, low education, diabetes and hearing loss.

My eight steps to combat the eight risk factors for Alzheimer’s are:

1. Enjoy plant-based nutrition with no red or processed meats, and each day have seven servings of fruits and vegetables, two servings of whole grains, healthy oils from olive oil and fatty fish like salmon, and no added sugars or syrups in any food.

2. Make sure to get 10,000 steps a day or the equivalent and two to three strength-building sessions weekly.

3. Aim for seven to eight hours of sleep nightly.

4. Interact with friends and family and extend your generosity through volunteering.

5. See your doctor(s) regularly for check-ups and keep vaccinations up to date.

6. Seek help to quit smoking and for depression management, if needed.

7. Have hearing and vision checked and take steps to keep both sharp.

8. Take classes, go to lectures, play speed of processing games. And read books: “What to Eat When” and my upcoming book “The Great Age Reboot” will guide your journey.