A few days ago, as part of the Pint of Science festival, I had the opportunity to give a talk for ordinary citizens who, anonymously and driven by curiosity, decided to take a step forward and get closer to the world of science—a talk about what is now known as “the great silent epidemic of the 21st century”: Alzheimer’s disease. As a professor and researcher, my daily life revolves around data and laboratory work, but today I want to speak to you directly about what this condition really is, what our genetics tell us, and above all, how we can protect our brains.
Alzheimer’s is a neurodegenerative disease that slowly destroys memory and thinking abilities. Internally, it causes an accumulation of abnormal proteins in the brain that damage neurons until they lose their connections and die. Although it is often associated with old age, it is not a normal part of aging. It is a pathological process that frightens us because it affects the very essence of who we are, but current science brings us very hopeful news in the field of prevention.
The first thing we must understand is that genetics is not a fixed sentence. Only about 2% of Alzheimer’s cases are “deterministic,” meaning they are caused by a direct genetic alteration that guarantees the disease will be inherited. In the remaining 98% of cases, what people inherit are “risk genes.” One of the most studied is the APOE gene. Its ε4 variant increases the likelihood of developing the disease, while the ε2 variant has a protective effect. Knowing our predisposition helps us understand our vulnerability, but it does not define our future.
If genes do not determine everything, what is within our control? The answer is much broader than we might think: our lifestyle. Taking care of the brain largely means taking care of our cardiovascular system. Active prevention is based on three fundamental pillars that we can all apply in our daily lives:
- Healthy nutrition: adopting a Mediterranean-style diet rich in vegetables, fruits, fish, legumes, and healthy fats such as olive oil, while minimizing sugars and ultra-processed foods.
- Regular physical activity: movement is medicine for neurons. At least 150 minutes per week (around 30 minutes a day) of moderate exercise is recommended. Brisk walking, dancing, swimming, or even doing household chores actively stimulates cerebral circulation.
- Mental exercise and social life: the brain needs challenges. Learning a language, reading, doing puzzles, and, crucially, maintaining an active social life are all beneficial. Isolation and loneliness are major enemies of brain health.
In conclusion, genetics gives us a probability, but our environment and our daily decisions write the real story. Let us take care today of the memories we want to keep tomorrow.
PhD in Health Sciences from the University of León. She earned both her Diploma and Degree in Nursing from the same university, as well as a degree in Humanities and a specialization in Emergency and Urgent Care from the European University of Madrid.
She carries out her teaching and research activities at the University of León, where she lectures in the Nursing Degree program in subjects such as Nursing in Aging, Adult Nursing, and Practicum IV, in addition to teaching in three official Master’s programs, one interuniversity and two university-specific programs.
Her research focuses on Alzheimer's disease, particularly on quality of life and innovative diagnostic strategies. She has participated in four R&D&I projects related to this field. She has also been awarded two runner-up prizes in the University-Business Challenge competition, highlighting her commitment to knowledge transfer and collaboration with the socio-healthcare sector.
Dr. Sánchez Valdeón is the coordinator of the Teaching Innovation Group “Use of Serious Games in Health Sciences (LSALUD)” and a member of the TASMeT Research Group (Personalized Medicine and Advanced Therapies), where she develops research lines linked to educational innovation and the improvement of clinical practice.
In 2025, she received the distinction of Excellent Professor according to the Evadoc Model. She is currently leading a knowledge transfer project in collaboration with the León City Council, as well as participating in a national research project focused on the study of dementias and the genetic and environmental factors involved in conditions such as Alzheimer’s disease.