There is a significant link between diet and health. There are so many debates about whether a high-carb or high-fat diet has an impact on your health. The truth is a healthy diet is essential for good health and nutrition. It boosts your immune system against many diseases. However, human health is highly impacted by many other factors besides diet. Genes play a significant role in every cell in your body. Genes determine a person’s characteristics, like eye and hair color, while other genes determine health risks and influence the development of diseases.
The APOE4 gene, for instance, has been grouped as a genetic risk factor for Alzheimer’s disease that causes dementia. Alzheimer’s has increased in prevalence and remains without a cure. There is a worry that if nothing is done, more and more people may end up with the condition, and many deaths will be reported. Being diagnosed with the APOE4 gene might feel like a death sentence, but it is not. Here are strategies to help reduce the risks posed by the APOE4 gene.
APOE4 Systemic Effects
Although many factors influence how your body reacts to carbohydrates and fats, APOE gene variation is a major factor. Your APOE genotype determines how your body metabolizes cholesterol. The presence of the APOE4 gene is associated with abnormal cholesterol metabolism. E4 results in higher levels of cholesterol. How does the metabolism of cholesterol influence how your body handles a high-carb versus high-fat diet? Well, fat and cholesterol metabolism are linked in the body. Both fat and cholesterol are major components of lipoproteins. Therefore, a high-fat diet increases lipoprotein levels, which causes an increase in cholesterol requirement leading to more cholesterol absorption from food. A high-fat diet leads to a high-cholesterol diet.
Inheriting the APOE4 gene feels like inheriting a very slow cholesterol absorption system, resulting in dangerous dietary fat buildup. The buildup of dietary fats results in higher inflammation and oxidative stress. For instance, when APOE4 carriers eat fatty beef, cheese, and eggs, their bodies tend to make more cholesterol. The alterations in blood lipids contribute to poor cardiovascular health, which may develop into dementia. The presence of APOE4 genes is linked to a higher risk for Alzheimer’s disease. Carriers of the APOE4 gene are at a higher risk of developing various diseases like:
- Alzheimer’s disease
- cardiovascular diseases
- metabolic syndrome
- Hypertension
- Dyslipidemia
- Obesity
- Type 2 diabetes
- High levels of vascular damage
- Risk of traumatic brain injury
- Reduced absorption of omega-3 fatty acids
Paid Alzheimer’s Disease study for those with the APOE4/E4 gene. Click here for more information.
APOE 4 Gene Diet Recommendations
Though you don’t have control over your stressors, it does not mean that there is nothing you can do. You still have control on how you respond to those stressors. This is the same to the APOE4 gene. No one can prevent inheriting the APOE4 gene, but you ultimately control what you consume.
A healthy diet targeting metabolic pathways altered by the APOE4 gene is vital in providing a tool for disease prevention. Here are a few diet guides to help reduce the impact of the APOE4 gene.
- Reduce fat diets
An APOE4 gene carrier should concentrate on a low-fat diet. It is, therefore, important to avoid high-fat diets and eliminate trans fats. It would help if you also considered minimizing saturated fats since they are associated with a greater risk of Alzheimer’s disease.
- Avoid refined carbohydrates
Studies have proven that APOE4 gene carriers who consumes a lot of refined carbohydrates have an increased risk of dementia.
- Reduce intake of red meat
APOE4 carriers should consider reducing their intake of red meat since it is linked with an increased risk of dementia. They should consider replacing their plate with other protein sources like fish. Higher fish intake is linked to a better performance in the verbal fluency test among APOE4 carriers.
- Increase fruit and vegetable Intake
Taking plenty of fruits and vegetables helps reduce the risk of dementia among e4 carriers.
- Include Lamb meat in your diet
Studies show that lamb consumption was associated with improved cognition among e4 carriers. Since lamb feeds on grass only, it has low saturated fats, high creatine, taurine, coenzyme Q10, and carnosine, reducing the risk of dementia. Therefore, APOE4 carriers should consider including lamb meat in their diet compared to beef.
- Omega-3 Supplementation
Taking omega-3 supplements is very beneficial for the APOE4 carriers. APOE4 carriers are reported to have a low omega-3 ratio. This resulted in worse glycemic control.
- Limit Alcohol Intake
APOE4 gene carriers are not able to process alcohol effectively. This leads to higher cholesterol and increased inflammation. Therefore, APOE4 gene carriers should consider limiting the intake of alcohol.
- Avoid Smoking
Smoking is reported to affect a person’s brain health negatively. To control brain inflammation, APOE4 carriers should avoid smoking at all costs.
Final Thoughts
Inheriting the APOE4 gene should never be viewed as a death sentence. You should not panic and give up in life. It is okay to understand and accept the risks associated with the condition, but it should not be a reason to give up on yourself. Adopting a diet and healthy lifestyle will go a long way in helping you live a meaningful life despite the situation. Besides the recommended diet plan, you can also consider adopting other lifestyles, like avoiding stress by engaging in healthy habits, like meditation. You can also consider regular exercises to keep your body energized and burning calories. Exercise also improves your mood and brain functionality. The diet and lifestyle recommendation is aimed at helping you live a healthier lifestyle even though you are a carrier of the APOE4 gene. It is also recommended to work closely with your doctor for the best guidance.
Paid Alzheimer’s Disease study for those with the APOE4/E4 gene. Click here for more information.
