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Alzheimer’s disease and dementia don’t appear suddenly in old age — they’re often the result of decades of small, everyday habits that quietly add up over time. The choices you make today about food, sleep, activity, and inflammation can determine how well your brain will function years from now. By prioritizing brain health early, you’re not only improving the way you think and feel in the present — you’re investing in a faster, healthier future that your 80-year-old may thank you for one day.
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Alejandra Ruff, an integrative nutritional health coach specializing in women’s longevity, chronic disease prevention, and brain health, shares five science-backed longevity strategies designed to support cognitive function and reduce risk. Alzheimer’s disease.
In an Instagram video shared on Dec. 15, the health coach explains, “Dementia doesn’t start when you get older. It starts decades before you start feeling symptoms. And while it sounds scary… it’s actually the most empowering truth you’ll hear today: The future of your brain isn’t fixed. You can change its trajectory — starting now.”
Prioritize Omega-3
Alejandra advises to prioritize Eat omega-3-rich foods — like fatty fish like sardines and salmon, as well as nuts and seeds like chia, flax, and walnuts — almost as if it’s your job, considering they play a key role in supporting brain health and calming inflammation.
She explains, “Your brain is 60 percent fat, and omega-3s are the raw material it needs to repair, protect, and stay sharp. EPA and DHA literally build your brain cells and calm inflammation — two things that matter for dementia risk.”
Treat sleep like brain-washing
According to the health coach, sleep acts like an intense cleaning cycle for the brain, clearing out metabolic waste — including proteins linked to Alzheimer’s disease — that accumulate during the day and being flushed out while you sleep.
She explains, “When you sleep, your brain flushes out waste—including proteins linked to Alzheimer’s. If you skip sleep, that waste doesn’t get cleared away. Your nighttime routine isn’t a luxury. It’s a neuroprotective strategy.”
Avoid frequent spikes in blood sugar
Alejandra cautions against frequent spikes in blood sugar throughout the day, noting that frequent glucose spikes and crashes can accelerate brain aging and impair long-term cognitive health. She outlines, “Glucose spikes equate to inflammation, energy decline, mood swings, and accelerated brain aging. Balanced blood sugar keeps your brain clear and your neurons happy.”
Health coaches always recommend prioritizing protein and fiber along with some type of activity after meals to balance glucose spikes.
Shake every 2-3 hours
According to Alejandra, regular activity is essential for brain health and should not be limited to just a 30-minute workout. She emphasizes the importance of moving your body every two to three hours throughout the day to support overall brain health.
She explains, “Movement immediately increases blood flow to your brain. Strength training gives a boost of BDNF – aka ‘Miracle-Grow’ for your brain.”
eat to reduce bloating
According to the health coach, inflammation acts as a silent accelerator of cognitive decline, and prioritizing targeted, anti-inflammatory nutrition on a daily basis can support brain health and potentially reduce the risk of Alzheimer’s disease.
She advises, “Whole, colorful foods protect your neurons, your mitochondria, and your long-term memory. More greens, berries, olive oil, fish, herbs, turmeric, vegetables. Less processed chaos.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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