{"id":387140,"date":"2026-01-04T10:19:10","date_gmt":"2026-01-04T10:19:10","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/387140\/"},"modified":"2026-01-04T10:19:10","modified_gmt":"2026-01-04T10:19:10","slug":"health-coach-shares-5-longevity-hacks-to-support-long-term-brain-health-and-lower-the-risk-of-alzheimers-disease","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/387140\/","title":{"rendered":"Health coach shares 5 longevity hacks to support long-term brain health and lower the risk of Alzheimer’s disease"},"content":{"rendered":"\n

Alzheimer\u2019s disease and dementia <\/a>don\u2019t suddenly appear in old age – they are often the result of decades of small, everyday habits quietly adding up over time. The choices you make today around food, sleep<\/a>, movement and inflammation <\/a>can shape how well your brain functions years from now. By prioritising brain health early, you\u2019re not just improving how you think and feel in the present – you\u2019re investing in a sharper, healthier future that your 80-year-old self may one day thank you for.<\/p>\n

\"Try Try out Alejandra’s brain health recommendations to reduce your risk of Alzheimer’s.(Unsplash) <\/p>\n

Also Read | Heart surgeon shares \u2018number 1 gene test\u2019 to determine your risk of dementia and Alzheimer’s disease<\/a><\/p>\n

Alejandra Ruff, an integrative nutrition health coach specialising in women\u2019s longevity, chronic disease prevention and brain health, has shared five science-backed longevity strategies designed to support cognitive function and reduce the risk of Alzheimer\u2019s <\/a>disease.<\/p>\n

In an Instagram video shared on December 15, the health coach explains, \u201cDementia doesn\u2019t begin when you\u2019re old. It begins decades before you ever feel a symptom. And while that sounds terrifying\u2026it\u2019s actually the most empowering truth you\u2019ll hear today: Your brain\u2019s future isn\u2019t fixed. You can change your trajectory – starting right now.\u201d<\/p>\n

Prioritise omega-3s<\/p>\n

Alejandra advises prioritising omega-3<\/a> rich foods – such as fatty fish like sardines and salmon, along with nuts and seeds like chia, flaxseeds and walnuts – almost as if it were your job, noting that they play a key role in supporting brain health and calming inflammation.<\/p>\n

She explains, \u201cYour brain is 60 percent fat, and omega-3s are the raw materials 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.\u201d<\/p>\n

Treat sleep like brain-washing<\/p>\n

According to the health coach, sleep acts like a deep cleansing cycle for the brain, clearing out metabolic waste – including proteins linked to Alzheimer\u2019s disease – that accumulate during the day and are flushed out while you sleep.<\/p>\n

She explains, \u201cWhile you sleep, your brain flushes out waste – including the proteins linked to Alzheimer\u2019s. If you skip sleep, that waste doesn\u2019t get cleared. Your nighttime routine is not a luxury. It\u2019s a neuroprotective strategy.\u201d<\/p>\n

Avoid spiking blood sugar frequently<\/p>\n

Alejandra warns against repeatedly spiking blood sugar throughout the day, noting that frequent glucose highs and crashes can accelerate brain ageing and impair long-term cognitive health. She highlights, \u201cGlucose spikes equals inflammation, energy crashes, mood swings, and faster brain ageing. Balanced blood sugar keeps your mind clear and your neurons happy.\u201d<\/p>\n

The health coach recommends always prioritising proteins and fibres, along with some form of movement after meals to balance out glucose spikes.<\/p>\n

Move every 2-3 hours<\/p>\n

According to Alejandra, regular movement is essential for brain health and shouldn\u2019t be limited to a single 30-minute workout. She emphasises the importance of moving your body every two to three hours throughout the day to support overall brain wellbeing.<\/p>\n

She explains, \u201cMovement increases blood flow to your brain right away. Strength training boosts BDNF – aka \u2018Miracle-Gro\u2019 for your brain.\u201d<\/p>\n

Eat to lower inflammation<\/p>\n

According to the health coach, inflammation acts as a silent accelerant of cognitive decline, and prioritising targeted, anti-inflammatory nutrition on a daily basis can support brain health and potentially lower the risk of Alzheimer\u2019s disease.<\/p>\n

She recommends, \u201cWhole, colourful foods protect your neurons, your mitochondria, and your long-term memory. More greens, berries, olive oil, fish, herbs, turmeric, veggies. Less processed chaos.\u201d<\/p>\n

Note to readers: This article is for informational purposes only and 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.<\/p>\n","protected":false},"excerpt":{"rendered":"Alzheimer\u2019s disease and dementia don\u2019t suddenly appear in old age – they are often the result of decades…\n","protected":false},"author":2,"featured_media":387141,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[34],"tags":[18368,188253,4994,42540,97,5003,69975],"class_list":["post-387140","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-alzheimers-disease","tag-anti-inflammatory-nutrition","tag-brain-health","tag-cognitive-function","tag-health","tag-inflammation","tag-omega-3-rich-foods"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/387140","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=387140"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/387140\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/387141"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=387140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=387140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=387140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}