Creatine’s Brain Benefits Increase With Age

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Creatine is generally thought of as a body-building supplement, and for most young people, that’s all it is. But with extra years come extra advantages, and creatine starts to confer cognitive benefits. Dr. Brad Stanfield shares the science:

What the science says

Although 95% of creatine is stored in muscles, 5% is found in the brain, where it helps produce energy needed for brain processes (and that’s a lot of energy—about 20% of our body’s metabolic base rate is accounted for by our brain).

In this video, Dr. Stanfield shares studies showing creatine improving memory, especially in older adults—and also in vegetarians/vegans, since creatine is found in meat (just like in our own bodies, which are also made of meat) and not in plants. On the meta-analysis level, a systematic review concluded that creatine supplementation indeed improves memory, with stronger effects observed in older adults.

Dr. Stanfield also addresses the safety concerns about creatine, which, on balance, are not actually supported by the science (of course, always consult your own doctor to be sure, as your case could vary).

As for dosage, 5g/day is recommended. For more on all of this plus links to the studies cited, enjoy:

Click Here If The Embedded Video Doesn’t Load Automatically!

Want to learn more?

You might also like to read:

Creatine: Very Different For Young & Old People

Take care!

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  • Prostate Health: What You Should Know

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    Prostate Health: What You Should Know

    We’re aware that very many of our readers are women, who do not have a prostate.

    However, dear reader: if you do have one, and/or love someone who has one, this is a good thing to know about.

    The prostate gland is a (hopefully) walnut-sized gland (it actually looks a bit like a walnut too), that usually sits just under the bladder.

    See also: How to Locate Your Prostate*

    *The scale is not great in these diagrams, but they’ll get the job done. Besides, everyone is different on the inside, anyway. Not in a “special unique snowflake” way, but in a “you’d be surprised how much people’s insides move around” way.

    Fun fact: did you ever feel like your intestines are squirming? That’s because they are.

    You can’t feel it most of the time due to the paucity of that kind of nervous sensation down there, but the peristaltic motion that they use to move food along them on the inside, also causes them push against the rest of your guts, on the outside of them. This is the exact same way that many snakes move about.

    If someone has to perform an operation in that region, sometimes it will be necessary to hang the intestines on a special rack, to keep them in one place for the surgery.

    What can go wrong?

    There are two very common things that can go wrong with the prostate:

    1. Benign Prostate Hyperplasia (BPH), otherwise known as an enlarged prostate
    2. Prostate cancer

    For most men, the prostate gland continues to grow with age, which is how the former comes about so frequently.

    For everyone, due to the nature of the mathematics involved in cellular mutation and replication, we will eventually get cancer if something else doesn’t kill us first.

    • Prostate cancer affects 12% of men overall, and 60% of men aged 60+, with that percentage climbing each year thereafter.
    • Prostate cancer can look like BPH in the early stages (and/or, an enlarged prostate can turn cancerous) so it’s important to not shrug off the symptoms of BPH.

    How can BPH be avoided/managed?

    There are prescription medications that can help reduce the size of the prostate, including testosterone blockers (such as spironolactone and bicalutamide) and 5α-reductase inhibitors, such as finasteride. Each have their pros and cons:

    • Testosterone-blockers are the heavy-hitters, and work very well… but have more potential adverse side effects (your body is used to running on testosterone, after all)
    • 5α-reductase inhibitors aren’t as powerful, but they block the conversion of free testosterone to dihydrogen testosterone (DHT), and it’s primarily DHT that causes the problems. By blocking the conversion of T to DHT, you may actually end up with higher serum testosterone levels, but fewer ill-effects. Exact results will vary depending on your personal physiology, and what else you are taking, though.

    There are also supplements that can help, including saw palmetto and pumpkin seed oil. Here’s a good paper that covers both:

    Effects of pumpkin seed oil and saw palmetto oil in Korean men with symptomatic benign prostatic hyperplasia

    We have recommended saw palmetto before for a variety of uses, including against BPH:

    Too much or too little testosterone? This one supplement may fix that

    You might want to avoid certain medications that can worsen BPH symptoms (but not actually the size of the prostate itself). They include:

    • Antihistamines
    • Decongestants
    • Non-steroidal anti-inflammatory drugs (NSAIDs)
    • Tricyclic antidepressants (most modern antidepressants aren’t this kind; ask your pharmacist/doctor if unsure)

    You also might want to reduce/skip:

    • Alcohol
    • Caffeine

    In all the above cases, it’s because of how they affect the bladder, not the prostate, but given their neighborliness, each thing affects the other.

    What if it’s cancer? How do I know and what do I do?

    The creator of the Prostate Specific Antigen (PSA) test has since decried it as “a profit-driven health disaster” that is “no better than a coin toss”, but it remains the first go-to of many medical services.

    However, there’s a newer, much more accurate test, called the Prostate Screening Episwitch (PSE) test, which is 94% accurate, so you might consider asking your healthcare provider whether that’s an option:

    The new prostate cancer blood test with 94 per cent accuracy

    As for where to go from there, we’re out of space for today, but we previously reviewed a very good book about this, Dr. Patrick Walsh’s Guide to Surviving Prostate Cancer, and we highly recommend it—it could easily be a literal lifesaver.

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  • The Cancer Journey – by Dr. Chadi Nabhan

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    After a brief introduction of what cancer actually is and what causes it, the layout of the rest of the book is in chronological order of patient experience, that is to say, what to expect during the journey from screening and diagnosis, to one’s first oncology visit (the author being an oncologist himself), how cancer staging works, getting second opinions, and a chapter-by-chapter review of many different treatment options, ranging from surgery and chemotherapy, to radiation and hormonal therapies, and even more modern targeted therapies, immunotherapy, cellular therapies, and yes, complementary and alternative therapies, amongst others we haven’t listed for the sake of brevity.

    He doesn’t leave it there though; he also talks managing side effects, monitoring for recurrence, and even caring for the caregiver(s), along with eventual survivorship and that emotional journey, or if it comes down to it, palliative and hospice care.

    Finishing on a hopeful note, he also brings attention to novel approaches that are being trialled presently, and the prospects for the near future of cancer care.

    The style is very human and readable, notwithstanding that the author has hundreds of peer-reviewed publications to his name, the content here is presented in a much more approachable, less clinical way, while still conveying all the information that needs to be conveyed.

    Bottom line: if you or a loved one is facing cancer, this book will be an invaluable resource.

    Click here to check out The Cancer Journey, and understand each part of it!

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  • The Exercise That Protects Your Brain

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    The Neuroscientist In The Gym

    This is Dr. Wendy Suzuki. She’s a neuroscientist, and an expert in the neurobiology of memory, as well as neuroplasticity, and the role of exercise in neuroprotection.

    We’ve sneakily semi-featured her before when we shared her Big Think talk:

    Brain Benefits In Three Months… Through Walking?

    Today we’re going to expand on that a little!

    A Quick Recap

    To share the absolute key points of that already fairly streamlined rundown:

    • Exercise boosts levels of neurotransmitters such as dopamine and serotonin (and, which wasn’t mentioned there, noradrenaline)
      • These are responsible for motivation, happiness, and focus (amongst other things)
    • Persistent exercise boosts certain regions of the brain in particular, most notably the pre-frontal cortex and the hippocampi*
      • These are responsible for planning and memory (amongst other things)

    Dr. Suzuki advocates for stepping up your exercise routine if you can, with more exercise generally being better than less (unless you have some special medical reason why that’s not the case for you).

    *often referred to in the singular as the hippocampus, but you have one on each side of your brain (unless a serious accident/incident destroyed one, but you’ll know if that applies to you, unless you lost both, in which case you will not remember about it).

    What kind(s) of workout?

    While a varied workout is best for overall health, for these brain benefits specifically, what’s most important is that it raises your heart rate.

    This is why in her Big Think talk we shared before, she talks about the benefits of taking a brisk walk daily. See also:

    Walking, Better

    If that’s not your thing, though (and/or is for whatever reason an inaccessible form of exercise for you), there is almost certainly some kind of High Intensity Interval Training that is a possibility for you. That might sound intimidating, but if you have a bit of floor and can exercise for one minute at a time, then HIIT is an option for you:

    How To Do HIIT (Without Wrecking Your Body)

    Dr. Suzuki herself is an ardent fan of “intenSati” which blends cardio workouts with yoga for holistic mind-and-body fitness. In fact, she loves it so much that she became a certified exercise instructor:

    Wendy Suzuki | IntenSati

    How much is enough?

    It’s natural to want to know the minimum we can do to get results, but Dr. Suzuki would like us to bear in mind that when it comes to our time spent exercising, it’s not so much an expense of time as an investment in time:

    ❝Exercise is something that when you spend time on it, it will buy you time when you start to work❞

    ~ Dr. Wendy Suzuki

    Read more: A Neuroscientist Experimented on Her Students and Found a Powerful Way to Improve Brain Function

    Ok, but we really want to know how much!

    Dr. Suzuki recommends at least three to four 30-minute exercise sessions per week.

    Note: this adds up to less than the recommended 150 minutes of moderate exercise per week, but high-intensity exercise counts for twice the minutes for these purposes, e.g. 1 minute of high-intensity exercise is worth 2 minutes of moderate exercise.

    How soon will we see benefits?

    Benefits start immediately, but stack up cumulatively with continued long-term exercise:

    ❝My lab showed that a single workout can improve your ability to shift and focus attention, and that focus improvement will last for at least two hours. ❞

    ~ Dr. Wendy Suzuki

    …which is a great start, but what’s more exciting is…

    ❝The more you’re working out, the bigger and stronger your hippocampus and prefrontal cortex gets. Why is that important?

    Because the prefrontal cortex and the hippocampus are the two areas that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging. ❞

    ~ Dr. Wendy Suzuki

    In other words, while improving your heart rate through regular exercise will help prevent neurodegeneration by the usual mechanism of reducing neuroinflammation… It’ll also build the parts of your brain most susceptible to decline, meaning that when/if decline sets in, it’ll take a lot longer to get to a critical level of degradation, because it had more to start with.

    Read more:

    Inspir Modern Senior Living | Dr. Wendy Suzuki Boosts Brain Health with Exercise

    Want more from Dr. Suzuki?

    You might enjoy her TED talk:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Prefer text? TED.com has a transcript for you

    Prefer lots of text? You might like her book, which we haven’t reviewed yet but will soon:

    Healthy Brain, Happy Life: A Personal Program to Activate Your Brain and Do Everything Better – by Dr. Wendy Suzuki

    Enjoy!

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  • Peace Is Every Step – by Thích Nhất Hạnh

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Mindfulness is one of the few practices to make its way from religion (in this case, Buddhism) into hard science. We’ve written before about its many evidence-based benefits, and many national health information outlets recommend it. So, what does this book have to add?

    Thích Nhất Hạnh spent most of his 95 years devoted to the practice and teaching of mindfulness and compassion. In this book, the focus is on bringing mindfulness off the meditation mat and into general life.

    After all, what if we could extend that “unflappability” into situations that pressure and antagonize us? That would be some superpower!

    The author offers techniques to do just that, simple exercises to transform negative emotions, and to make us more likely to remember to do so.

    After all, “in the heat of the moment” is rarely when many of us are at our best, this book gives way to allow those moments themselves to serve as immediate triggers to be our best.

    The title “Peace Is Every Step” is not a random collection of words; the goal of this book is to enable to reader to indeed carry peace with us as we go.

    Not just “peace is always available to us”, but if we do it right: “we have now arranged for our own peace to automatically step in and help us when we need it most”.

    Bottom line: if you’d like to practice mindfulness, or practice it more consistently, this book offers some powerful tools.

    Click here to check out Peace Is Every Step, and carry yours with you!

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  • What should I do if I can’t see a psychiatrist?

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    People presenting at emergency with mental health concerns are experiencing the longest wait times in Australia for admission to a ward, according to a new report from the Australasian College of Emergency Medicine.

    But with half of New South Wales’ public psychiatrists set to resign next week after ongoing pay disputes – and amid national shortages in the mental health workforce – Australians who rely on psychiatry support may be wondering where else to go.

    If you can’t get in to see a psychiatrist and you need help, there are some other options. However in an emergency, you should call 000.

    Why do people see a psychiatrist?

    Psychiatrists are doctors who specialise in mental health and can prescribe medication.

    People seek or require psychiatry support for many reasons. These may include:

    • severe depression, including suicidal thoughts or behaviours
    • severe anxiety, panic attacks or phobias
    • post-traumatic stress disorder (PTSD)
    • eating disorders, such as anorexia or bulimia
    • attention deficit hyperactivity disorder (ADHD).

    Psychiatrists complement other mental health clinicians by prescribing certain medications and making decisions about hospital admission. But when psychiatry support is not available a range of team members can contribute to a person’s mental health care.

    Can my GP help?

    Depending on your mental health concerns, your GP may be able to offer alternatives while you await formal psychiatry care.

    GPs provide support for a range of mental health concerns, regardless of formal diagnosis. They can help address the causes and impact of issues including mental distress, changes in sleep, thinking, mood or behaviour.

    The GP Psychiatry Support Line also provides doctors advice on care, prescription medication and how support can work.

    It’s a good idea to book a long consult and consider taking a trusted person. Be explicit about how you’ve been feeling and what previous supports or medication you’ve accessed.

    What about psychologists, counsellors or community services?

    Your GP should also be aware of supports available locally and online.

    For example, Head to Health is a government initiative, including information, a nationwide phone line, and in-person clinics in Victoria. It aims to improve mental health advice, assessment and access to treatment.

    Medicare Mental Health Centres provide in-person care and are expanding across Australia.

    There are also virtual care services in some areas. This includes advice on individualised assessment including whether to go to hospital.

    Some community groups are led by peers rather than clinicians, such as Alternatives to Suicide.

    How about if I’m rural or regional?

    Accessing support in rural or regional areas is particularly tough.

    Beyond helplines and formal supports, other options include local Suicide Prevention Networks and community initiatives such as ifarmwell and Men’s sheds.

    Should I go to emergency?

    As the new report shows, people who present at hospital emergency departments for mental health should expect long wait times before being admitted to a ward.

    But going to a hospital emergency department will be essential for some who are experiencing a physical or mental health crisis.

    Managing suicide-related distress

    With the mass resignation of NSW psychiatrists looming, and amid shortages and blown-out emergency waiting times, people in suicide-related distress must receive the best available care and support.

    Roughly nine Australians die by suicide each day. One in six have had thoughts of suicide at some point in their lives.

    Suicidal thoughts can pass. There are evidence-based strategies people can immediately turn to when distressed and in need of ongoing care.

    Safety planning is a popular suicide prevention strategy to help you stay safe.

    What is a safety plan?

    This is a personalised, step-by-step plan to remain safe during the onset or worsening of suicidal urges.

    You can develop a safety plan collaboratively with a clinician and/or peer worker, or with loved ones. You can also make one on your own – many people like to use the Beyond Now app.

    Safety plans usually include:

    1. recognising personal warning signs of a crisis (for example, feeling like a burden)
    2. identifying and using internal coping strategies (such as distracting yourself by listening to favourite music)
    3. seeking social supports for distraction (for example, visiting your local library)
    4. letting trusted family or friends know how you’re feeling – ideally, they should know they’re in your safety plan
    5. knowing contact details of specific mental health services (your GP, mental health supports, local hospital)
    6. making the environment safer by removing or limiting access to lethal means
    7. identifying specific and personalised reasons for living.

    Our research shows safety planning is linked to reduced suicidal thoughts and behaviour, as well as feelings of depression and hopelessness, among adults.

    Evidence from people with lived experience shows safety planning helps people to understand their warning signs and practice coping strategies.

    A serious-looking woman touches a man's shoulder as they sit on a couch.
    Sharing your safety plan with loved ones may help understand warning signs of a crisis. Dragana Gordic/Shutterstock

    Are there helplines I can call?

    There are people ready to listen, by phone or online chat, Australia-wide. You can try any of the following (most are available 24 hours a day, seven days a week):

    Suicide helplines:

    There is also specialised support:

    Additionally, each state and territory will have its own list of mental health resources.

    With uncertain access to services, it’s helpful to remember that there are people who care. You don’t have to go it alone.

    Monika Ferguson, Senior Lecturer in Mental Health, University of South Australia and Nicholas Procter, Professor and Chair: Mental Health Nursing, University of South Australia

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • What is type 1.5 diabetes? It’s a bit like type 1 and a bit like type 2 – but it’s often misdiagnosed

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    While you’re likely familiar with type 1 and type 2 diabetes, you’ve probably heard less about type 1.5 diabetes.

    Also known as latent autoimmune diabetes in adults (LADA), type 1.5 diabetes has features of both type 1 and type 2 diabetes.

    More people became aware of this condition after Lance Bass, best known for his role in the iconic American pop band NSYNC, recently revealed he has it.

    So, what is type 1.5 diabetes? And how is it diagnosed and treated?

    Pixel-Shot/Shutterstock

    There are several types of diabetes

    Diabetes mellitus is a group of conditions that arise when the levels of glucose (sugar) in our blood are higher than normal. There are actually more than ten types of diabetes, but the most common are type 1 and type 2.

    Type 1 diabetes is an autoimmune condition where the body’s immune system attacks and destroys the cells in the pancreas that make the hormone insulin. This leads to very little or no insulin production.

    Insulin is important for moving glucose from the blood into our cells to be used for energy, which is why people with type 1 diabetes need insulin medication daily. Type 1 diabetes usually appears in children or young adults.

    Type 2 diabetes is not an autoimmune condition. Rather, it happens when the body’s cells become resistant to insulin over time, and the pancreas is no longer able to make enough insulin to overcome this resistance. Unlike type 1 diabetes, people with type 2 diabetes still produce some insulin.

    Type 2 is more common in adults but is increasingly seen in children and young people. Management can include behavioural changes such as nutrition and physical activity, as well as oral medications and insulin therapy.

    A senior man applying a device to his finger to measure blood sugar levels.
    People with diabetes may need to regularly monitor their blood sugar levels. Dragana Gordic/Shutterstock

    How does type 1.5 diabetes differ from types 1 and 2?

    Like type 1 diabetes, type 1.5 occurs when the immune system attacks the pancreas cells that make insulin. But people with type 1.5 often don’t need insulin immediately because their condition develops more slowly. Most people with type 1.5 diabetes will need to use insulin within five years of diagnosis, while those with type 1 typically require it from diagnosis.

    Type 1.5 diabetes is usually diagnosed in people over 30, likely due to the slow progressing nature of the condition. This is older than the typical age for type 1 diabetes but younger than the usual diagnosis age for type 2.

    Type 1.5 diabetes shares genetic and autoimmune risk factors with type 1 diabetes such as specific gene variants. However, evidence has also shown it may be influenced by lifestyle factors such as obesity and physical inactivity which are more commonly associated with type 2 diabetes.

    What are the symptoms, and how is it treated?

    The symptoms of type 1.5 diabetes are highly variable between people. Some have no symptoms at all. But generally, people may experience the following symptoms:

    • increased thirst
    • frequent urination
    • fatigue
    • blurred vision
    • unintentional weight loss.

    Typically, type 1.5 diabetes is initially treated with oral medications to keep blood glucose levels in normal range. Depending on their glucose control and the medication they are using, people with type 1.5 diabetes may need to monitor their blood glucose levels regularly throughout the day.

    When average blood glucose levels increase beyond normal range even with oral medications, treatment may progress to insulin. However, there are no universally accepted management or treatment strategies for type 1.5 diabetes.

    A young woman taking a tablet.
    Type 1.5 diabetes might be managed with oral medications, at least initially. Dragana Gordic/Shutterstock

    Type 1.5 diabetes is often misdiagnosed

    Lance Bass said he was initially diagnosed with type 2 diabetes, but later learned he actually has type 1.5 diabetes. This is not entirely uncommon. Estimates suggest type 1.5 diabetes is misdiagnosed as type 2 diabetes 5–10% of the time.

    There are a few possible reasons for this.

    First, accurately diagnosing type 1.5 diabetes, and distinguishing it from other types of diabetes, requires special antibody tests (a type of blood test) to detect autoimmune markers. Not all health-care professionals necessarily order these tests routinely, either due to cost concerns or because they may not consider them.

    Second, type 1.5 diabetes is commonly found in adults, so doctors might wrongly assume a person has developed type 2 diabetes, which is more common in this age group (whereas type 1 diabetes usually affects children and young adults).

    Third, people with type 1.5 diabetes often initially make enough insulin in the body to manage their blood glucose levels without needing to start insulin medication. This can make their condition appear like type 2 diabetes, where people also produce some insulin.

    Finally, because type 1.5 diabetes has symptoms that are similar to type 2 diabetes, it may initially be treated as type 2.

    We’re still learning about type 1.5

    Compared with type 1 and type 2 diabetes, there has been much less research on how common type 1.5 diabetes is, especially in non-European populations. In 2023, it was estimated type 1.5 diabetes represented 8.9% of all diabetes cases, which is similar to type 1. However, we need more research to get accurate numbers.

    Overall, there has been a limited awareness of type 1.5 diabetes and unclear diagnostic criteria which have slowed down our understanding of this condition.

    A misdiagnosis can be stressful and confusing. For people with type 1.5 diabetes, being misdiagnosed with type 2 diabetes might mean they don’t get the insulin they need in a timely manner. This can lead to worsening health and a greater likelihood of complications down the road.

    Getting the right diagnosis helps people receive the most appropriate treatment, save money, and reduce diabetes distress. If you’re experiencing symptoms you think may indicate diabetes, or feel unsure about a diagnosis you’ve already received, monitor your symptoms and chat with your doctor.

    Emily Burch, Accredited Practising Dietitian and Lecturer, Southern Cross University and Lauren Ball, Professor of Community Health and Wellbeing, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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