Alzheimer’s disease and dementia are often thought of as conditions linked solely to old age, but health experts say their roots can be traced back decades earlier. According to integrative nutrition health coach Alejandra Ruff, everyday lifestyle choices made in midlife — and even earlier — play a crucial role in shaping long-term brain health.
In a recent Instagram video shared on December 15, Ruff, who specialises in women’s longevity, chronic disease prevention and cognitive health, explained that dementia does not begin suddenly in later years. “Dementia doesn’t begin when you’re old. It begins decades before you ever feel a symptom,” she said. While that idea may sound alarming, Ruff emphasised that it is also empowering. “Your brain’s future isn’t fixed. You can change your trajectory — starting right now.”
Ruff shared five science-backed longevity strategies aimed at supporting cognitive function and reducing the risk of Alzheimer’s disease. Central to her advice is addressing inflammation, nutrition, sleep and daily movement — factors that quietly influence brain health over time.
One of her key recommendations is prioritising omega-3 fatty acids, which are known to support brain function and reduce inflammation. Ruff advised people to treat omega-3 intake “almost like it’s your job.” She highlighted fatty fish such as salmon and sardines, along with plant-based sources like chia seeds, flaxseeds and walnuts, as excellent options.
Beyond nutrition, Ruff stressed the importance of consistent healthy habits rather than quick fixes. She noted that small, daily choices around food quality, sleep patterns and physical activity accumulate over the years, significantly impacting how the brain ages.
By focusing on brain health early, Ruff believes people are not only improving mental clarity and well-being in the present but also investing in a sharper, healthier future. “Your 80-year-old self,” she suggested, “may one day thank you for the choices you make today.”