Chris Hemsworth shares 4 things he does for longevity and to protect his brain health after discovering his Alzheimer's risk
Jamie McCarthy/Gety
- Chris Hemsworth found out he has a gene that puts him at higher risk for Alzheimer's disease.
- Since finding out, he's made some lifestyle changes.
- Hemsworth does more cardio, prioritizes sleep more, and incorporates alone-time into his life.
Chris Hemsworth has opened up about the lifestyle changes he's made since discovering he has a higher risk of Alzheimer's disease.
In his 2022 National Geographic documentary series "Limitless," the actor was seen discovering that he has two copies of the gene APOE e4, which may make him eight to 10 times more likely to develop the disease.
"You're constantly thinking you're going to live forever, especially as a young individual," Hemsworth, 40, said in the documentary. "Then to be told that this might be the thing that might take you out was like, woah, it kinda floored me."
Even if a person has the gene, other factors play a part in developing Alzheimer's. You can reduce your risk in general by living a healthy lifestyle, according to the CDC, by not smoking or binge-drinking, maintaining a healthy weight, keeping active, correcting hearing loss, getting enough sleep, and maintaining healthy blood pressure and mental health.
Hemsworth shared the lifestyle changes he has made since he learned about his Alzheimer's risk with Men's Health.
Less weight lifting, more cardio
While both cardio and strength training have wide-ranging health and longevity benefits, Hemsworth has shifted his focus away from building muscle.
"My weight fluctuates a lot due to differing roles and also my own interests in regards to challenging my body in different ways," he said. "I'm lifting less frequently than I was and I'm incorporating more cardio and endurance workouts which I much prefer than heavy body building style sessions."
More alone-time
Hemsworth is carving out more time for solitude.
"I've always been pretty consistent with my exercise commitments, but lately I've really felt the importance of taking time for yourself without any outside voice or stimulation and making time for stillness," he said.
Mindfulness
Hemsworth practices mindfulness, meditation, and breathwork during his sauna and ice bath routines, and also while surfing.
"For me, my favorite mindfulness work comes from the immersion in physical activities that allow me to be fully present and force me out of my head and into my body, in particular surfing," he said.
There is some evidence linking sauna use alone with reduced Alzheimer's risk, but not enough research to be definitive, according to Cognitive Vitality, which is a program of the Alzheimer's Drug Discovery Foundation charity.
Better sleep
Hemsworth said he now has a more consistent approach to sleep, trying to stay off screens an hour before bed and read most nights.
"In addition, focusing on not being attached to every thought and being the observer to the noise when possible, just stepping back from the internal chatter," he said.