
How To Rebuild Your Neurons’ Myelin Sheaths
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.
PS: We Love You
Phosphatidylserine, or “PS” for short, is a phospholipid found in the brain. In other words, a kind of fatty compound that is such stuff as our brains are made of.
In particular, it’s required for healthy nerve cell membranes and myelin (the protective sheath that neurons live in—basically, myelin sheaths do for neurons what telomere caps do for DNA).
For an overview that’s more comprehensive than we have room for here, check out:
Phosphatidylserine and the human brain
Many people take it as a supplement.
Does taking it as a supplement work?
This is a valid question, as a lot of supplements can’t be absorbed well, and/or can’t pass the blood-brain barrier. But, as the above-linked study notes:
❝Exogenous PS (300-800 mg/d) is absorbed efficiently in humans, crosses the blood-brain barrier, and safely slows, halts, or reverses biochemical alterations and structural deterioration in nerve cells. It supports human cognitive functions, including the formation of short-term memory, the consolidation of long-term memory, the ability to create new memories, the ability to retrieve memories, the ability to learn and recall information, the ability to focus attention and concentrate, the ability to reason and solve problems, language skills, and the ability to communicate. It also supports locomotor functions, especially rapid reactions and reflexes.❞
(“Exogenous” means “coming from outside of the body”, as opposed to “endogenous”, meaning “made inside the body”. Effectively, in this context “exogenous” means “taken as a supplement”.)
Why do people take it?
The health claims for phosphatidylserine fall into two main categories:
- Neuroprotection (helping your brain to avoid age-related decline in the long term)
- Cognitive enhancement (helping your brain work better in the short term)
What does the science say?
There’s a lot of science that’s been done on the neuroprotective properties of PS, and there are thousands of studies we could draw from here. The upshot is that regular phosphatidylserine supplementation (most often 300mg/day, but studies are also found for 100–500mg/day) is strongly associated with a reduction in cognitive decline over the course of 12 weeks (a common study duration). Here are a some spotlight studies showing this:
- Effects of phosphatidylserine in Alzheimer’s disease
- Double-blind cross-over study of phosphatidylserine vs. placebo in patients with early dementia of the Alzheimer type
- Effect of Phosphatidylserine on Cerebral Glucose Metabolism in Alzheimer’s Disease
- The effect of soybean-derived phosphatidylserine on cognitive performance in elderly with subjective memory complaints
Note: PS can be derived from various sources, with the two most common forms being bovine (i.e., from cow brains) or soy-derived.
There is no established difference in the efficacy of these.
There have been some concerns raised about the risk of CJD (the human form of BSE, as in “mad cow disease”) from consuming brain matter from cows, but studies have not found any evidence of this actually happening.
There is also some evidence that phosphatidyserine significantly boosts cognitive performance, even in young people with no extant cognitive decline, for example:
(as the title suggests, they did also test for its effect on mood and endocrine response, but found it made no difference to those, just the cognitive function—which enjoyed a boost before exercise, as well as after it, meaning that the boost wasn’t dependent on the exercise)
PS for cognitive enhancement in the young and healthy is not nearly so well-explored as its use as a later-life guard against age-related cognitive decline. However, just because the studies in younger people are dwarfed in number by the studies in older people, doesn’t detract from the validity of the studies in younger people.
Basically: its use in older people has been studied the most, but all available evidence points to it being beneficial to brain health at all ages.
Where can we get it?
We don’t sell it (or anything else), but for your convenience, here’s an example product on Amazon.
Enjoy!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Recommended
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
What people with autism want you to know
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.
Since taking office, Health and Human Services Secretary Robert F. Kennedy Jr. has made several false and misleading claims about autism. In a press conference on April 16, Kennedy said that “autism destroys families” and that children with autism “will never pay taxes, they’ll never hold a job, they’ll never play baseball, they’ll never write a poem, they’ll never go on a date.”
Kennedy has a history of making false claims, including the myth that vaccines are linked to autism. He also falsely claimed that autism is an “epidemic” caused by environmental toxins. Autism spectrum disorder is a brain development condition (not a disease) that affects how people socialize and communicate. It also impacts everyone differently.
Leading organizations like The Autism Society of America say that Kennedy’s statements are harmful and stigmatizing to autistic people. To understand this further, Public Good News spoke to four people with autism about their experience and their thoughts on misconceptions about it. Here’s what they said.
[Editor’s note: The contents of these interviews have been edited for length and clarity.]
McCabe (he/they) is a policy manager for the Autistic Women & Nonbinary Network, a grassroots organization of self-advocates who are autistic and gender diverse.
I have both [attention-deficit/hyperactivity disorder] and autism, which is a fairly common comorbidity. I have sensory issues: Loud noises will send me into a tailspin.
One of the earliest signs, when I was a very young toddler, was that if my parents tried to take me to a mall, I would have a total meltdown. It’s that echoey, loud. I do so much better if I’ve got my headphones.
I was assigned female at birth, and like many other people assigned female at birth, my symptoms were different; they weren’t as overt for either diagnosis. I had another very common backstory where I had a whole bunch of mental health misdiagnoses. Until early adulthood, I was diagnosed as bipolar, as having absence seizures when I was instead having shutdowns. I had depression and anxiety, and it took until I was actually in law school as an older adult, after being out living on my own in the world for over a decade, to go, “Wait a second: None of this is working! Like, if it’s just anxiety that’s making it hard for me to socialize with people, then why is the anxiety medication doing nothing?” And I got some helpful diagnoses.
It was such a relief. Being overwhelmed in the mall, I finally felt like it was okay to wear my headphones when I got into a loud, echoey space, which is not how it should be. That’s a permission I had to give myself because I had been socialized to mask so hard.
And I wish that wasn’t my story. I wish that was no one’s story. I wish that everyone was able to just reach for accommodations without feeling any judgment. And actually, that’s something that some of Secretary Kennedy’s statements have not been helping with lately.
Part of the reason why the misinformation about vaccines is so harmful, aside from the fact that it’s just completely scientifically unsound, is that it paints an autism diagnosis as something so horrible that you would rather risk your child’s life than risk them having autism.
That devalues autistic lives. I’m not less of a person because of my autism diagnosis.
Measuring a person’s value by their ability to contribute through taxes or sports or poetry or art—none of that is relevant. That is also devaluing human life.
Humans are worth their life, even if they’re not ever able to do anything, and so acting as though it is a tragedy to not be able to do something like date or have a job, it’s just devaluing, and not just to autistic people, but to anybody.
There are many people who don’t do any number of those things, and their lives are not tragedies, and they’re not destroying their families.
There’s been such a focus on trying to find a cure or trying to find the cause. When you’re so focused on the biological or genetic aspect, and all the grant money is going to that, everything else gets pushed aside.
But as an autistic person, I’m not interested in what causes autism. If someone wants to study that, that’s cool, but I’d much rather they spend time studying best ways to train someone in the use of alternative and augmentative communication, because even though that is a lifeline for so many autistic people, most of the studies done on that have nothing to do with autism.
We’re not looking into things to help with sensory overwhelm or just even looking into what is the return on investment for various services and supports.
Gardiner (he/him) is a Black, queer, and disabled community organizer and the director of policy and advocacy at the Autistic People of Color Fund, which provides microgrants to autistic people of color.
I was diagnosed when I was around 3, back in the late 1980s, early ’90s, which is unusual for someone my age. Most people in this age bracket don’t get diagnosed until later.
But I was diagnosed, and so I went through special ed. And some of it was good, some of it was bad. I had applied behavior analysis (ABA), [but] a lot of it is designed to focus on making the kid look less autistic, as opposed to actually just helping people out with quality of life concerns.
I did get accommodations for low-noise classrooms and things like that, and I kind of grew up with a lot of shame around being autistic because my parents were super ableist and a lot of other things. I dealt with ableism at school, along with racism, and it was really hard for me to kind of make my way through school because of the bigotry, because of the ignorance, because of the lack of supports that actually matched my needs.
There was a strong focus on making me look less autistic, as opposed to dealing with the stuff that actually affected me, like being overloaded, being overwhelmed, being bullied by classmates, dealing with racism.
And I dealt with a lot of disproportionate discipline. I would get in-school suspensions because I was stressed out and having meltdowns after being bullied by kids in the sixth grade. And instead of dealing with the bullies, my teacher would send me to the office and/or have me suspended.
School exclusions like that are very common for disabled students of color like me. And I feel like this kind of exclusionary policy, this idea that autistic students don’t have anything to contribute, [focuses] on looking less autistic [as] opposed to improving people’s quality of life.
There are so many misconceptions, and it makes it harder for us to be heard. It makes it more difficult for us to get services.
There’s such an array of skills and abilities that people have that it’s presumptuous to assume that everyone has the same capabilities, regardless of where they lie on the spectrum. Robert F. Kennedy Jr. fell into this trap of treating autism as though it’s monolithic when he said that autistic people would never be able to pay taxes or play baseball or do anything like what non-autistic people do.
He’s not concerned about quality of life. He’s concerned about causes and the puzzle of being autistic as opposed to actually improving our quality of life and finding [out] about what happens to autistic adults.
I’d like to see more focus on finding accommodations that make life easier. So, for example, being able to step out if things get too noisy or finding ways to learn how to cope with social difficulties without telling people to stop flapping their hands.
And [support to] help them find jobs that work for them, help them find life-skill techniques that work for them, help them find communities that work for them, as opposed to just trying to mold someone into looking as though they’re not autistic.
Get people home- and community-based services, get people comprehensive supports, get people into employment, get people into higher education, get people good mental health care. Get people food and shelter and housing. Don’t just focus on making people look less autistic. Try to improve our lives, or work with us to improve our lives.
Risa (she/they) is not using her real name because of her employer’s policies. She’s a researcher, content creator, speaker, and trainer.
I was misdiagnosed with bipolar disorder as a teenager, and that’s an experience that, unfortunately, is more common among autistic women and those in other marginalized genders by society. I eventually got diagnosed as being autistic in my late 20s.
Once I got diagnosed and I started embracing my autistic identity, I started slowly thriving. For instance, I used to get [into] an existential crisis writing an email, and now I’m an international keynote speaker and researcher.
I also received ABA as an adult, and my ABA therapists did agree with me that ABA may not be needed for many autistic people if society was more accepting with more support. That’s partly why these misconceptions are so devastating.
Some of the misconceptions that I came across before were that, if I was able to self-advocate or have friends, that I couldn’t be autistic. And I do feel like those were things that were used to justify not diagnosing me with being autistic sooner.
Every autistic person is unique, but I do think that there’s a lot of stereotypes. People often assume that someone with high support needs can’t have a rich or meaningful quality life.
I believe we need to look at ways to add more supports into society and more access to services. And also, when we’re talking about, like, the employment rate, it’s not acknowledging that for some autistic people, some of the barriers to employment have more to do with biases and the hiring process. And also, that we’re underrepresented in higher education, which is also bigger for employment.
I’m concerned that, when we focus on autism and make certain assumptions, we’re not looking at what we can do as a society to include people more.
Autistic lives are not tragic: We’re complex, we’re all different, we are worthy, and we deserve support and understanding.
Javier (she/her) is a Latina mother and wife who works at an elementary school.
I always knew I was different, but I couldn’t pinpoint how, and I did not get diagnosed until I was an adult.
As a child, I was a late talker. Loud noises would overwhelm me, and if I got too hungry, I would get really hangry (more than what was normal for a kid), and I was terrified of thunderstorms, even up until late elementary school.
I flew under the radar. One teacher noticed I had issues, but no one else was concerned about my social issues because I was quiet and I wasn’t causing any trouble. But it’s really hard because then you get mental health issues because you don’t know why you’re different, and you get depressed and anxious.
Some people just say, “Oh, you don’t seem autistic,” but that’s because I’ve had to mask and work really hard to appear as neurotypical as possible. I hate having to do that.
But if I want to get a job in this society, I need to mask and hide some of my autistic traits. I can’t be, like, visibly stimming, or, sometimes, I might rock back and forth to calm myself down. I know I can’t do that in public because then people think that’s weird.
And, as far as [Kennedy’s recent claims], autism is a spectrum, and so there are some people who will go on and get married or pay taxes and all these things. But also, on the other end, there are people who won’t. And the people who can’t do those things, their life is just as valuable as mine.
Just because I got married, I have a job, I pay taxes, I have a kid, it does not automatically mean my life is worth more. All our lives are worth the same, all our lives have meaning. It just looks different.
This article first appeared on Public Good News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.
Share This Post
-
The Other Alzheimer’s Risk Factor
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.
The usually-listed 7 known risk factors of dementia (in general, not just Alzheimer’s) do not include today’s item. For a recap, those were:
The 7 Known Risk Factors For Dementia
The bonus risk factor
This idea is not completely novel; it’s been known for a while that traumatic brain injury (TBI) can increase the risk of dementia, but it has generally been chalked up to “if you damage an organ, then that organ does not function so well afterwards”.
However, in the case of Alzheimer’s, it seems there’s something deeper at play. Specifically, a study that found…
❝…traumatic brain injury alters the small vessels in the brain, resulting in an accumulation of amyloid beta—a hallmark of Alzheimer’s disease.
The findings suggest that vascular dysfunction could be an early driver in neurodegenerative disorders rather than being caused by neuronal damage.❞
This association held true even in quite young patients!
The study from Sweden looked at brain tissue from TBI patients (who had had to have brain tissue removed for medical reasons due to bleeding and swelling), and found that the (traumatic) changes to the vascular smooth muscle cells were associated with increased aggregation of amyloid-β.
In terms of establishing cause and effect: since it could be safely concluded the amyloid-β had not caused the TBI (which all had external explanations such as “car crash” or such), it can be deduced that almost* certainly the TBI caused the amyloid-β aggregation.
*because little to nothing in science is every truly certain. As in life in general, really; the difference is that scientists admit it!
You may be wondering: what was the control? It would be a very generous group of citizens indeed who would volunteer bits of their brains that hadn’t needed removing. However, the answer is that the control brain bits came from a biobank, and were from uninjured patients with no history of TBI or neurodegenerative disorders, and who had died from systemic, unrelated causes. Having been dead for a matter of hours, and the fixation time for the brain bits from the living people taking long enough that everybody’s brain bits had been out of their respective living bodies for a similar length of time, this was deemed an acceptable, if imperfect, control.
You can read the study in its entirety here; it is fascinating:
The practical take-away
The practical take-away, of course, is: look after your brain
Not just in the sense of eat fiber, get healthy fats, move more, get good sleep, stay intellectually stimulated, etc*, but also in the sense of “keep your brain physically safe”.
Now, you may think that you already try not to get into car crashes, and perhaps you do not compete in contact sports, but do be aware that one of the leading causes of TBI in older people is, ignominiously, falling down.
And if you think “that only happens to older/other people”, then be aware: there’s a first time for everything and you are not immune. With that in mind, do check out:
Fall Special! ← the seasonal title notwithstanding, this is about not falling down in the first place, and being less injurable if you do fall down
*This was a modest and vague list for brevity’s sake, so for much more detail, enjoy:
How To Reduce Your Alzheimer’s Risk ← this is rather more comprehensive
Want to know more?
Here you can read about the largest study of its kind into lifestyle factors and Alzheimer’s disease:
Alzheimer’s Causative Factors To Avoid ← the methods and conclusions of Dr. David Snowdon’s famous “Nun Study”
Take care!
Share This Post
-
Fix This Silent Hip Problem Before It Destroys Your Knees
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.
Over-50s specialist physio Will Harlow explains:
When your hips don’t ply…
Poor hip rotation can damage the knees. This is because if hips can’t rotate, the knee may be forced to rotate, increasing the risk of ligament and meniscus injuries, neither of which are fun. Dynamic valgus (the knee falling inward during movement) is another common issue also linked to poor hip rotation.
As to why it happens in the first place: poor hip rotation can come from arthritis, but mostly it just comes from disuse. To fix this, you can improve both mobility and strength in the hip rotators through exercises such as…
- Hip windshield wipers: sit with your back supported and your knees bent at about 90°. Let your legs fall from side to side like windshield wipers, allowing one leg to go into external rotation and the other into internal rotation. Perform 20–30 reps, ideally over 1–2 minutes, and repeat a few times throughout the day.
- Seated external & internal rotation: sit comfortably in a chair and lift one leg at a time. Rotate the leg outward (external rotation) and then inward (internal rotation). Even limited movement is beneficial. Aim for 30 reps in each direction on both legs, twice a day.
- Clam exercise: lie on your side with your knees and hips bent at 90°. For the basic version, lift the top knee while keeping your feet together. For the advanced version, lift the top knee, then also lift the foot for added rotation. Do 10–20 reps per side and complete 2–3 sets depending on difficulty.
- Single-leg bridge: lie on your back with your knees bent and perform a standard bridge by lifting your hips. While holding the bridge position, lift one leg without letting your pelvis drop to engage the opposite hip. Hold each leg for 3 seconds, do 5 reps total, and complete 3 sets with about a minute of rest between rounds.
For more on each of these plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
The Secret To Better Squats: Foot, Knee, & Ankle Mobility ← if you want to go beyond just hips-and-knees, for a full lower-body mobility routine
Take care!
Share This Post
Related Posts
-
You Don’t Need To Stretch After Your Workout For Better Flexibility
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.
Liv Townsend, flexibility coach, explains why:
Some of the claimed benefits are a bit of a stretch
The reason you don’t need to stretch after a workout to improve flexibility is because research doesn’t show meaningful benefits for recovery, soreness, or muscle “relengthening.”
On which note: contrary to a myth floating around, muscles don’t permanently shorten from strength training, so there’s nothing that needs to be “stretched back out” after a session.
To bust a few further myths: post-workout stretching also doesn’t meaningfully reduce delayed-onset muscle soreness, speed up recovery, or “flush out lactic acid”.
So, why do you sometimes feel tight after a workout? It’s just because of increased blood flow (the “pump”) and/or fatigue affecting how smoothly your muscles contract and relax, that’s all.
In reality, lifting through a full range of motion already stretches your muscles under load, which can improve flexibility as effectively—or sometimes more effectively—than passive stretching. For this reason, movements that allow deeper ranges contribute more to flexibility than partial-range exercises.
That said, passive stretching does still have a role, because static stretching (a kind of passive stretching) improves flexibility by training your nervous system to tolerate more stretching, which is different from what strength training provides.
Still, the timing of when you do that doesn’t matter much; stretching works through consistent exposure over time, not because it’s done immediately after a workout.
A practical approach instead: if you’re short on time and/or dislike post-workout stretching, skip it and instead do dedicated stretching sessions 2x per week for 10–15 minutes.
For more on all of this, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Overdone It? How To Speed Up Recovery After Exercise ← for what actually helps in that regard!
PS: this above-linked article of ours also cites some of the research being talked about above, and further details how post-workout stretching probably won’t help—so you know we’re singing from the same songsheet on this one!
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Smart Hearing – by Katherine Bouton
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.
The author’s hearing loss began in her 30s, and now she’s in her 70s with even less hearing, and/but much more experience. Having worked at the Hearing Loss Association of America for much of that time, she has a lot to share.
This book is a practical guide to adult-onset hearing loss, and aims to help the reader navigate not just the difficulties inherent to the condition, but also the complexities around it that are largely societal, administrative, financial, and so forth.
She advocates for early intervention where possible, and that most people in the early stages of hearing loss don’t realize what’s happening. They will tend to just blame the noisy environment, or the speaker, for example. And beyond just hearing tests, she recommends specifics that you might not have heard of, such as the speech-in-noise test.
With regard to technology, she covers the various options,and also ways to pay for them (because Medicare won’t)—which latter is specific to the US, so if you’re from somewhere else, then probably a) this advice won’t help, but b) you probably won’t need it, as most places have more comprehensive healthcare coverage.
The style is quite personal while remaining professional; she often uses her own story as an illustration, but covers experiences other than hers just as thoroughly, so that no major variant of hearing loss gets overlooked.
Bottom line: if you and/or a loved one aren’t hearing/understanding auditory things so well as you used to, this book can help guide you into a position of more practical empowerment, without the need for quite so much trial and error as you might otherwise find alone.
Click here to check out Smart Hearing, and live better with hearing loss!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:
-
Why 10,000 Steps Might Be Making Your Pain Worse (+ What To Do Instead)
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.
Walking can be pleasant, but (unless you’re walking on rough terrain) in biomechanical terms it’s very repetitive, and doesn’t challenge muscles enough to build strength or improve balance.
So, wear and tear can occur, but development won’t happen much after a certain very base level.
Dr. Alyssa Kuhn, arthritis expert, explains how to fix that:
Different Movements
If you sometimes find yourself struggling with stairs, low chairs, or daily movement, that usually means your muscles lack the correct strength. As with any kind of strength training, your muscles need to be challenged with increasing resistance, not just the same repetitive movement, or else they will have no reason to get stronger.
Dr. Kuhn recommends these exercises in particular:
- Chair stands: sit at the edge of a chair, stand up, and sit back down to work your thighs, glutes, hamstrings, feet, and ankles. To make it easier, raise the seat height or use the chair arms for support. Alternatively to make it harder, hold a weight to your chest. Goal: 8–12 reps, 2–3 sets; optional 30-second test for number of stands.
- Step-back with knee march: step one leg backwards, then bring your knee up to your chest before repeating to build your hips, glutes, core, and balance. To make it easier, shorten your step and knee lift, and hold a chair for support. To make it harder, take a bigger step, make a faster knee drive, and step up onto a stool. Goal: 10–12 reps per side, 2–3 sets.
- Balance with weight pass: stand on one leg (or use your back toes as a sort kickstand for balance purposes, without putting much weight there) and pass a weight or object hand-to-hand. To make it harder, use a heavier weight and hold it further from your body. Goal: 20–30 passes or 30–60 seconds per side, 2–3 sets.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How To Make Downhill Walking Easier On The Knees
Take care!
Don’t Forget…
Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!
Learn to Age Gracefully
Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:







