An integrative nutrition health coach, Alejandra Ruff, shared five science-backed strategies to support long-term brain health and reduce Alzheimer's disease risk. She emphasized prioritizing omega-3 rich foods for brain cell repair and inflammation calming, and highlighted the importance of sleep for clearing metabolic waste linked to Alzheimer's. Ruff stated that brain health is not fixed and can be improved starting now, warning against repeatedly spiking blood sugar.