Each of my dad and mom died of dementia-related diseases. Watching them lose their reminiscence, persona, and finally independence twice over was devastating. But it surely additionally lit a hearth in me.
I’ve realized: dementia isn’t simply one thing that “occurs” in outdated age. It’s the buildup of many years of small hits—power irritation, mitochondrial decline, poor sleep, oral illness, and nutrient depletion.
Dementia is NOT inevitable—and which means there are issues we are able to do now to stack the percentages in our favor.
Perhaps you’ve seen this up shut too, with somebody you’re keen on. If that’s the case, why I care a lot about discovering easy, on a regular basis methods to guard the mind. And that’s why I see the mouth as floor zero for shielding the mind. I’ll come again to this concept later, as a result of it truly is the thread working by means of every part I’m sharing right here.
If you hear the phrase “creatine,” you in all probability image a man on the health club chugging a shaker bottle. I used to assume that too. However right here’s the reality I need you to know, one‑to‑one: creatine is not only about constructing biceps. It’s one of the crucial studied, most secure, and best molecules now we have for shielding the mind and physique as we age.
For me, it’s change into a every day important. Right here’s what it really does in my life:
- Mind well being → Consider creatine like a backup battery. On days after I’ve slept poorly or I’m deep right into a clinic schedule, it helps my mind preserve firing cleanly as a substitute of sputtering. Analysis reveals creatine sharpens cognition, temper, and response time after 24–36 hours with out sleep. That’s big for anybody pulling late nights—dad and mom, college students, shift employees, or clinicians like me.
- Muscle & bone preservation → I’m not lifting for aesthetics anymore. I’m eager about staying sturdy sufficient to hike and ski with my grandkids and keep away from the falls that derail folks of their 70s and 80s.
- Mitochondrial help → Our mitochondria are like tiny energy crops. Creatine helps preserve them regular so each tissue—out of your gums to your jawbone—runs extra easily.
- Systemic resilience → I see it as an irritation buffer. It helps me bounce again quicker and retains stress from piling up in my system. And in psychological well being, some research counsel creatine can really enhance the consequences of ordinary antidepressants by bettering mind power.
And right here’s the place the dots join again to your mouth…
Nobody has run a research but on creatine and gum well being. However whenever you zoom out, the connections are there…
- Power for oral tissues
- Think about your gums and oral lining as a development website that by no means stops constructing. Creatine is like an power truck ensuring your crew by no means runs out of provides.
- Irritation management
- Gum illness is fueled by irritation. Creatine helps calm that systemic fireplace, which may imply your tissues take much less injury when micro organism begin inflicting hassle.
- Stronger muscular tissues, stronger operate
- Tongue, jaw, lips—they’re muscular tissues too. Preserving them means higher chewing, higher airway stability, and extra saliva, which is your physique’s constructed‑in mouthwash.
- Bone metabolism
- Simply as creatine helps your skeleton reply to coaching, it could assist the jawbone maintain enamel extra firmly.
- Neuroprotection & saliva
- Wholesome nerves = wholesome saliva circulate. And saliva is your #1 protection in opposition to cavities, unhealthy breath, and gum illness.
So whereas dentistry hasn’t caught up with this analysis but, I’m snug connecting the dots: creatine helps the very programs that preserve your mouth—and your mind—wholesome.
And bear in mind—dementia and decline will not be inevitable. These every day decisions matter.
How A lot Creatine Do I Take?
For those who have been sitting throughout from me within the chair and requested about dosing, right here’s what I’d inform you:
- 5 g/day of creatine monohydrate is my baseline. It’s easy, secure, and efficient. I take it as soon as a day, often within the morning with water.
- Generally I’ll go as much as 10 g/day (break up into two doses) if I’m pushing exhausting with coaching or need to emphasize mind and bone advantages.
- Analysis reveals doses as much as 10 g/day for 16 weeks and 20 g/day brief‑time period are secure. However extra isn’t all the time higher—as soon as your shops are topped off, the remaining is simply costly urine.
Finest type:
- Creatine monohydrate — the basic, secure, efficient type. The one I take is made in Germany, identified for its distinctive purity, and backed by rigorous third‑get together testing. And right here’s the identical warning I’d offer you in the event you have been my affected person: a whole lot of producers are hopping on the creatine prepare proper now. In order for you the advantages with out the contaminants, keep on with a good supply—just like the one I take advantage of myself.
- Skip the gimmicks: creatine HCl or “buffered” varieties don’t add something significant. Yet another factor most individuals don’t understand: the mind takes longer than muscle to completely saturate with creatine. It may be 2–4 weeks earlier than you actually discover the cognitive advantages, so don’t surrender if it feels refined at first.
Right here’s what I’ve seen in the actual world when folks begin taking creatine:
- A couple of folks discover dry mouth with creatine HCl. That’s another reason I keep away from it.
- Kidney issues come up lots. In wholesome adults, lengthy‑time period research present no injury. Creatinine ranges rise on labs, however that’s a standard byproduct—not kidney hurt. When you’ve got kidney illness, speak along with your doctor first.
- Creatine pulls water into muscular tissues, so I all the time remind sufferers: drink an additional glass or two of water every day whenever you’re on it.
Creatine isn’t a “health club bro” complement. It’s a long life molecule. That’s why I take it daily (and why I’m choosy in regards to the one I select).
- It protects the mind
- It preserves muscle, bone, and mitochondrial well being
- And it doubtless helps oral tissues by lowering irritation, bettering therapeutic, and sustaining saliva and bone
That’s why I take it daily—and why I’d encourage you to think about it if you wish to keep sturdy, sharp, and wholesome for many years to come back.
Dementia and decline will not be written in stone—we are able to bend the curve with decisions like this.
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