From how you watch TV to what you dream at night, scientists have uncovered so many potential signs of dementia that’s it hard to keep track—let alone stay calm about possibly developing it someday. Fortunately, research is also revealing new ways to prevent it, some of which is so simple it takes just five minutes a day.
Now, researchers from the Rotterdam Study, a decades-long ongoing investigation into chronic conditions that began in in the Netherlands in 1990, have found yet another easy-to-implement tool to add to to your toolbox. According to their most recent research on the subject, a major part of dementia prevention could be as painless as consistently taking a pill you almost certainly already have in your medicine cabinet.
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The Everyday Pain Reliever That Could Help Prevent Dementia
Published in Journal of the American Geriatrics Society, the study explored whether long-term use of non-steroidal anti-inflammatory drugs (NSAIDs) could reduce the risk of dementia risk, seeing as inflammation seems to play plays a role in its development.
Some of the studied NSAIDS included ibuprofen, also known as brand-names Advil and Motrin, as well as naproxen (brand name Aleve) and aspirin (Bayer, Excedrin).
Their findings? After following 11,745 dementia-free participants for 29 years—from 1991 to 2020, respectively—and tracking how long they took NSAIDs and at what doses, they found that long-term NSAID users, meaning for over 24 months, had a 12% lower risk of developing dementia.
Related: How To Reduce Inflammation In the Body, According to Doctors
What Matters More: Timing or Dosage?
A more unexpected observation, however, was that short-term and intermediate NSAID users, who took them anywhere for a few weeks to 24 months, actually demonstrated a slightly higher risk of developing dementia (about 4%). The researchers believe this may have been because they were already developing dementia, short-term use isn’t enough to reduce brain inflammation or that they stopped due to side effects or another health issue, separately increasing their risk.
Translation? The researchers found that the actual dose of medicine wasn’t what mattered in the end, but for how long each medication was taken.
Related: 2 Things You Should Never Do If You Have Arthritis
The Best NSAIDs for Dementia Prevention
While all long-term NSAID use demonstrated a protective effect, some were stronger than others. More specifically, non-Aβ42-lowering NSAIDs, which includes naproxen (Aleve) and prescription-only NSAIDs like meloxicam (Mobic) and celecoxib (Celebrex).
That said, Aβ42-lowering NSAIDs like ibuprofen (Advil, Motrin) were still shown to be helpful.
TL;DR: If you’re wondering which you likely already have at home, it’s Aleve (most protective) or Advil and Motrin, unless you take Mobic or Celebrex for arthritis. (For over-the-counter NSAIDs, you’ll also be able to find generic brands of each to save some money, too.)
Related: This Surprising Medication May Lower Alzheimer’s Risk
What Does This Mean for Me?
This study further proves that chronic inflammation seems to play a major role in dementia development and risk, thus reiterating the importance of managing inflammation over time—not just for overall physical health, but specifically for brain and cognitive health, too.
That said, it is not an invitation to start taking NSAIDS willy-nilly in an attempt to prevent dementia: While the results of this study on long-term NSAID use are promising, it can also cause serious side effects like stomach ulcers, kidney issues and increased heart risks. So please, as always, talk to your doctor before making any changes to your medication regimen.
Alternatively, if you’re already prescribed long-term NSAIDs, then please feel free to enjoy this potential bonus side effect.
Related: The Worst Food for Chronic Inflammation, Dietitians Explain
What Are Other Ways to Prevent Dementia and Improve Brain Health?
Unless you’re already taking NSAIDs under the supervision of a medical professional, don’t start on your own. Instead, focus on reducing inflammation in other ways.
Eat an anti-inflammatory diet.
Certain foods have been found to reduce inflammation naturally, such as omega-3 rich fatty fish like salmon and sardines (which can also help reverse insulin resistance and reduce cancer risk), berries, leafy greens and nuts and seeds. And you know what diet is rich in all of those? The Mediterranean diet, which has also been found to lower cancer risk.
Related: Here’s Your 30-Day Dietitian-Approved Mediterranean Diet Meal Plan
Reduce inflammatory foods.
On the other hand, some foods increase inflammation and should therefore be limited. Avoid processes foods, refined carbs and sugar, fried foods and excessive alcohol—yes, even wine.
Related: This Diet Could Slow Brain Aging, A New Study Finds
Exercise regularly.
Research shows that just 20 minutes of moderate exercise can substantially lower inflammation. Try adding walking, strength training or yoga and stretching, especially since another actually found that even just five minutes of activity could decrease dementia risk by 41%.
Related: This Weekly Workout Routine Can Boost Longevity By 31%
Prioritize sleep.
Poor sleep increases inflammation and is therefore associated with a higher risk of dementia—so much so that some sleep-specific problems are considered early signs of the disease. Try to get at least seven to eight hours of sleep at night; your body (and brain) will thank you.
Related: The Surprising Dementia Symptom You May Be Able to Notice First Thing in the Morning
Talk to your doctor about supplements.
Supplements like curcurmin (in turmeric), omega-3 fish oil and magnesium have been found to reduce inflammation. Talk to your doctor to see if any are right for you.
Up Next:
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Sources:
- “Long-Term Exposure to Non-Steroidal Anti-Inflammatory Medication in Relation to Dementia Risk.” Journal of the American Geriatrics Society.
- “Omega 3 supplementation reduces C-reactive protein, prostaglandin E2 and the granulocyte/lymphocyte ratio in heavy smokers: An open-label randomized crossover trial.” Frontiers in Nutrition.
- “Ultraprocessed Food Consumption and Risk of Type 2 Diabetes Among Participants of the NutriNet-Santé Prospective Cohort.” JAMA Internal Medicine.
- “Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation.” Brain, Behavior, and Immunity.
- “Sleep Inconsistency and Markers of Inflammation.” Frontiers in Neurology.