5 Lifestyle Changes I Made After Learning I Have a High Alzheimer’s Risk

Key Points:

• Elena Castellanos, whose father had Alzheimer’s, discovered in 2024 that she carries two copies of the APOE e4 gene, a rare genetic risk factor that increases Alzheimer’s risk by 10- to 15-fold, though it does not guarantee disease development.
• APOE e4 affects cholesterol transport, leading to brain cell toxicity and contributing to Alzheimer’s, and is present in about 2-3% of people with two copies, while one copy is more common.
• Castellanos has adopted major lifestyle changes including a Mediterranean diet, varied exercise, improved sleep hygiene, alcohol abstinence, and regular medical checkups to support brain health and reduce her risk.
• Under preventive neurologist Dr. Kellyann Niotis’ care, Castellanos has shown remarkable improvements in brain inflammation and protein biomarkers linked to Alzheimer’s over one year, highlighting the potential impact of lifestyle interventions.
• Castellanos aims to destigmatize genetic risk for Alzheimer’s and inspire hope, emphasizing that genetics do not determine destiny and that proactive health choices can make a significant difference.