Health coach shares 5 longevity hacks to support long-term brain health and lower the risk of Alzheimer's disease

Simple daily habits can not only improve your present brain health, but can add up over the years and lower cognitive decline in old age. 

Alzheimer’s disease and dementia don’t 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, movement and inflammation can shape how well your brain functions years from now. By prioritising brain health early, you’re not just improving how you think and feel in the present - you’re investing in a sharper, healthier future that your 80-year-old self may one day thank you for.

Alejandra Ruff, an integrative nutrition health coach specialising in women’s 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's disease.

In an Instagram video shared on December 15, the health coach explains, “Dementia doesn’t begin when you’re old. It begins decades before you ever feel a symptom. And while that sounds terrifying…it’s actually the most empowering truth you’ll hear today: Your brain’s future isn’t fixed. You can change your trajectory - starting right now.”

Prioritise omega-3s

Alejandra advises prioritising omega-3 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.

She explains, “Your 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.”

Treat sleep like brain-washing

According to the health coach, sleep acts like a deep cleansing cycle for the brain, clearing out metabolic waste - including proteins linked to Alzheimer’s disease - that accumulate during the day and are flushed out while you sleep.

She explains, “While you sleep, your brain flushes out waste - including the proteins linked to Alzheimer’s. If you skip sleep, that waste doesn’t get cleared. Your nighttime routine is not a luxury. It’s a neuroprotective strategy.”

Avoid spiking blood sugar frequently

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, “Glucose spikes equals inflammation, energy crashes, mood swings, and faster brain ageing. Balanced blood sugar keeps your mind clear and your neurons happy.”

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

Move every 2-3 hours

According to Alejandra, regular movement is essential for brain health and shouldn’t 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.

She explains, “Movement increases blood flow to your brain right away. Strength training boosts BDNF - aka ‘Miracle-Gro’ for your brain.”

Eat to lower inflammation

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’s disease.

She recommends, “Whole, colourful foods protect your neurons, your mitochondria, and your long-term memory. More greens, berries, olive oil, fish, herbs, turmeric, veggies. Less processed chaos.”

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Are your symptoms a sign of COVID's Omicron or allergies? How to tell the difference

Identifying the major differences between Omicron and allergies

For over two years, the SARs-CoV-2 virus has proved unpredictable and rampant. The Delta variant being the most menacing, people took a sigh of relief when Omicron became more dominant, leading to more simpler, milder and manageable symptoms. However, the continuous mutations and emergence of new subvariants has caused alarm across countries.

Recently, the Centers for Disease Control and Prevention (CDC) declared the BA.4 and BA.5 subvariants of Omicron as dominant in the United States and many other countries have expressed concerns about the same. Although the symptoms are said to be milder, the rate of infections has increased considerably, making more people sick.

What's even worse is that Omicron symptoms tend to overlap with symptoms of other respiratory issues including allergies. This, according to experts, can further facilitate the spread of the virus. Let us understand more about it!

 

Why are Omicron and allergy symptoms confusing?

Since the onset of the Omicron variant of COVID-19, the kind of symptoms commonly associated with the illness has changed. While with the Delta variant, that is said to have driven the second wave of infection in India, the symptoms were more severe and life-threatening, with Omicron, the ailments are considerably milder.

According to experts, while the Delta affected the lower respiratory tract, the Omicron is said to attack the upper respiratory tract, causing symptoms of sore throat, runny nose, sneezing, headache, muscle pain, fever, etc.

However, these upper respiratory symptoms are also reported in people who suffer from allergies, which are caused by an entirely different property i.e. airborne substances like pollen.

Therefore, nasal congestion, sneezing, coughing, headache, and tiredness are also symptoms of allergies, which may make it difficult to identify the cause of your illness.

 

How to differentiate between the two?

When it comes to understanding the difference between COVID's Omicron variant and allergies, we must look beyond the common respiratory symptoms they share.

For instance, the incubation period may vary in both these conditions.

In terms of allergies reactions occur within seconds or minutes after exposure to the allergen and can last from days to months, depending on how long you're in contact with the allergy trigger and a short time after.

With Omicron, experts say incubation period is about two to four days, which is generally shorter than the previous variants.

Furthermore, an infection with the Omicron is likely to make you feel a bit under the weather, whereas allergies do not give light to such discomfort.

Symptoms that may help differentiate between Omicron and allergies

According to Scott Feldman, MD, PhD, an assistant professor of clinical medicine in the division of allergy and immunology at the University of Pennsylvania Health System, fever is a tell-tale sign of COVID-19, as reported by Health.

This is because a rise in the body temperature indicates that the body is trying to fight off infections, he explains.

Another symptom that differentiates COVID from all other respiratory illnesses is loss of sense of smell and taste, which is highly unlikely with other conditions. In people with allergies, a partial decrease in smell may arise due to a stuffy nose. However, it is not as intense and long lasting as with COVID.

Additionally, with allergies, one is likely to experience itchy and watery eyes, which is not common with Omicron symptoms. 

What more to know

There are several other factors to note.

For instance, if you have a history of allergies, you're likely to be more prone to allergies and may recognize certain patterns and exposures that may be recurrent.

When it comes to seasonal allergies, some people may experience symptoms at the same time every year and in a similar circumstance.

Furthermore, if you're resorting to allergy medications, you must note that these will only treat symptoms like congestion, runny nose, and coughing, but will not help you get rid of fever, body ache and loss of smell and taste. 

Resort to COVID-19 testing

The best and most reliable way to find out what you're suffering from is to get a COVID-19 test. You can choose to get a rapid antigen test, which gives you prompt results or resort to an RT PCR test, which takes time to deliver results, but is more accurate.

What's important is staying safe

The key is to protect yourself from all respiratory illnesses.

In the case of COVID-19, wearing masks, maintaining social distance, washing your hands frequently and getting yourself vaccinated or boosted is of utmost importance.

With allergies, you again need to be very alert. Cover your face when you go out, avoid outdoor activities, take a bath before going to bed, wear a face mask if you go out to limit the entry of pollen in your system. Make sure you also check weather reports for pollen counts.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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