How To Increase Myelin Production
28 Proven Ways to Promote the Regeneration of Myelin
Myelin is critical for optimal brain function and mental wellness.
What is myelin?
Myelin is a fatty, white substance that wraps effectually the end of many nerve cells. It forms an electrically insulating sheath that increases nervus condition speeds.
In other words, it allows your brain to ship information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system (39, forty).
So not surprisingly, myelin sheath plays a central role in determining intelligence and improving cognitive performance (41, 42).
The production of myelin throughout the nervous system is called myelination or myelinogenesis.
But demyelination can also happen.
This happens when the myelin that insulates your nerves is destroyed or deteriorates, leading to mental health symptoms and neurodegenerative diseases (44).
Multiple sclerosis is i of the more common demyelinating condition, simply a number of neurological and psychiatric illnesses take been linked to demyelination, including (45):
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Attention arrears hyperactivity disorder
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Low
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Bipolar disorder
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Dyslexia
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Language disorders
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Stuttering
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Autism
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Obsessive-compulsive disorder
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Cerebral decline
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Alzheimer'southward illness
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Tourette'due south syndrome
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Schizophrenia
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Tone deafness
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Pathological lying
If you have i of these weather and doubtable you might accept symptoms of demyelination, don't worry.
In that location are dietary and lifestyle modifications that tin help your trunk repair and re-manufacture myelin. Studies testify that oligodendrocyte cells are responsible for the formation of new myelin in both the injured and normal adult brains (43).
Here are 28 holistic means to increment oligodendrocyte cells, promote myelin product and myelin sheath repair, and increment the regeneration of myelin.
1. Deep Sleep and Melatonin
Research has found that sleep increases myelination and increases the product of oligodendrocyte precursor cells (OPCs).
One study found that product of OPCs doubled in mice while they slept. The mice that were forced to stay awake had college levels of stress hormones and college rates of brain cell decease (1-2).
Researchers believe this ways that sleep loss tin aggravate symptoms of multiple sclerosis.
That's why getting at least 7 hours of high-quality, restorative sleep is and then critical.
Simply it's not just the corporeality of sleep you get that'south important. It's also the quality of your slumber.
The researchers found that the production of the myelin-forming cells increased the nearly during deep, rapid-eye move (REM) sleep.
Melatonin, your body'due south sleep hormone, has also been shown to promote myelination and increase myelin production by significantly reducing inflammation in the brain (46).
Here are some actions y'all can take to naturally produce more melatonin, maximize the quality of your slumber, and make sure y'all get deeper sleep:
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Betrayal your eyes to sun in the forenoon
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Supplement with magnesium and collagen earlier bed. This pre-made bone broth is a actually skilful source of collagen.
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Prevarication on this acupressure mat for 10 minutes earlier bed
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Turn off household lights, become red light bulbs, install Iris on your estimator and/or wear bluish-blocking glasses as soon as it's dark outside. These glasses block out blue light in your surround. Blue light suppresses your body's production of melatonin. You tin read more virtually blueish light here.
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Go to bed at the same time every night
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Don't eat for iii hours before bed
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Completely black out room with defunction and wear sleep mask.
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Take this sleep supplement, which contains magnesium and a number of other natural compounds that I've used over the years to promote the production of melatonin. You can apply the coupon code FIVE$45496275 for a v% discount.
Deep sleep can besides ameliorate your encephalon'south growth hormone, lower your stress hormone, and slow downwards the onset of dementia.
"The process of myelination is known to depend on the thyroid hormone. The myelinating cells are the oligodendroglia which appear to cease operation in MS (and sometimes to a milder caste in Alzheimer'southward disease, and other weather). The cells' absorption of thyroid hormone is influenced by dietary factors."
Other studies show that thyroid hormones stimulate the expression of myelin poly peptide genes, and promote remyelination in the brain by enhancing oligodendrocyte maturation (eight, ix).
And so supporting your thyroid and getting enough iodine are primal steps towards increasing myelin and optimizing the formation of new myelin.
I brand sure I get enough iodine past taking this multimineral.
And you tin read more most how to support your thyroid and raise the production of thyroid hormones hither.
I highly recommend getting a full thyroid console done regularly (like this i). LetsGetChecked allows yous to order everything y'all need without a doctor.
Vitamin C is known to participate in myelin formation (10, 11).
Collagen synthesis, which is dependent on Vitamin C, has too been linked to the formation of myelin sheath (12, thirteen).
Vitamin C tin be plant in foods such every bit peppers, citrus fruits, dark-green leafy vegetables, broccoli, tomatoes, and berries.
You can also take it in supplement grade.
iv. Zinc
As I've discussed earlier, zinc is an essential trace mineral that activates several hundred enzymatic reactions, including neurotransmission.
It's estimated that 2 billion people in the globe are deficient in zinc, and vi different studies show that subclinical deficiency of zinc impairs encephalon function in children and adults (fourteen-xvi).
Then, if yous struggle with a encephalon or mental wellness disorder, it's quite possible that yous're scarce.
Zincalso affects myelination.
The mineral is needed for myelin proteins to work properly, and enquiry shows that a deficiency in zinc leads to a reduction in myelin formation and myelin recovery (17).
Some of the best food sources of zinc include oysters, grass-fed beefiness, pumpkin seeds, cashews, mushrooms and spinach.
But I still recommend at least short-term supplementation to ensure you get plenty to increase myelination.
I created and have the Optimal Zinc supplement.
Cheque out my previous mail most zinc and copper if y'all're interested in discovering more steps you lot can have to increase your zinc levels. Yous can also check your levels here.
5. Cholesterol
Cholesterol is a waxy, fat-like substance that's found in all cells of the body.
Your body needs cholesterol to brand hormones and vitamin D.
And it'southward an indispensable component of myelin.
Without it, myelin membrane growth is "severely perturbed" (18).
Then just like you shouldn't exist afraid of saturated fat, you shouldn't be afraid of eating cholesterol-rich foods.
Some of the all-time sources of cholesterol include grass-fed butter or ghee, beef liver and pastured egg yolks.
I have these beef liver capsules and eat at least 3 egg yolks every day, every bit recommended in the Perfect Health Nutrition by Paul and Shou-Ching Jaminet.
vi. Lithium
Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms.
However, it's also an essential mineral.
Bipolar patients are often given high doses of lithium carbonate.
Only low doses of lithium orotate can be safely supplemented to support the brain and improve mental health. I've taken this 1 before.
Research shows that lithium stimulates the expression of myelin genes, restores the myelin structure, and promotes remyelination (19).
As I discussed before, lithium orotate tin also increase your brain'south growth hormone (BDNF).
And so information technology'southward definitely something you desire to consider taking if you lot want to increase myelin in the brain.
You lot tin get lithium hither .
vii. Oxygen Therapy
Hyperbaric oxygen therapy (HBOT) is a handling that enhances healing and recovery afterwards injury to the central nervous arrangement.
Patients inhale 100% oxygen in a total body chamber.
Usually, oxygen is transported throughout the torso only by cerise blood cells. Merely with HBOT, oxygen is dissolved into all body fluids, including the fluids of the fundamental nervous system.
This leads to oxygen existence carried to areas of the trunk where circulation is diminished or blocked. As a issue, extra oxygen can attain all damaged tissues, including areas that need to heal.
Researchers accept establish that HBOT tin cause "significant remyelination" (83-84).
Other studies show that it tin can alleviate myelin damage (85).
Y'all'll need to find a practitioner or clinic in your area that provides this handling.
HBOT tin be expensive though. That'southward why I decided to purchase my own oxygen concentrator. An oxygen concentrator is much less expensive than HBOT simply information technology still helps a lot. My doctor recommended it to me and it has helped me recover.
I did a lot of research before buying my ain and got this one. You tin get information technology here or through Amazon. I use it almost every day. It'south the all-time choice on the market. You tin also get a refurbished 1 for cheaper.
Check out my full article about oxygen therapy for more data.
8. Ketogenic Dieting
A ketogenic diet is a very depression-carb diet – less than 50 grams of carbs per day.
When you restrict saccharide-rich foods – such as grains, carbohydrate, and fifty-fifty potatoes, legumes and fruit – your body enters ketosis, a metabolic state in which your body and brain run on fatty acids and "ketones" instead of glucose.
Ketones are an alternative source of energy for your encephalon cells. And several studies prove that when you increment the production of ketones, you better myelination and increment myelin production (3-half-dozen).
And so if y'all're trying to rebuild myelin sheath, yous should consider a cyclic ketogenic nutrition.
I follow a ketogenic nutrition every and so often.
I too accept Optimal Ketones .
Optimal Ketones are exogenous ketones that assistance my body get into a state of ketosis more quickly. They immediately increase my mental clarity.
As I've discussed earlier, ketones can besides increment your brain's growth hormone, help y'all overcome brain fog, back up your brain's mitochondria, and slow downwards cognitive decline.
ix. Atomic number 26
Iron is an essential mineral that is present in all cells and plays a role in several vital functions, including oxygen consumption and ATP product.
It's too important for myelin production.
Studies show that low fe levels lead to a reduction in myelination, and normal iron levels back up the formation of myelin and increase myelin (20).
In most cases, I don't recommend supplementing with fe. Instead, get it from food.
Beef liver is the best source. I take these beefiness liver capsules.
10. Depression Level Laser Therapy
Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses depression-level (low-power) lasers or lite-emitting diodes (LEDs) to stimulate brain cells, helping them function meliorate.
Most doctors don't know about LLLT; just not every physician.
Dr. Norman Doidge, a doc who teaches at the Academy of Toronto here in Canada, discusses the amazing effects of LLLT in his book The Brain's Way of Healing .
Researchers have establish that LLLT can increase myelination and increase the total number of myelinated axons (79-81).
LLLT has also been shown to restore normal levels of myelin in animals (81-82).
I previously wrote nearly my feel with low-level laser therapy hither.
I use this device and shine the red and infrared low-cal on my brow for 5 minutes every solar day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I feel incredible benefits from doing this.
When I'm travelling, I accept this smaller and more user-friendly device with me and shine information technology on my brow.
I've also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared low-cal. It penetrates deeper into encephalon tissue and is captivated improve past the fundamental nervous arrangement. If you make up one's mind to try a Vielight device, yous can apply the coupon code JORDANFALLIS for a 10% discount
LLLT likewise supports mitochondria office, reduces brain fog, promotes synaptogenesis, and increases blood flow to the brain.
I encourage you to check out my full article nearly information technology for more than data.
11. Phosphatidylserine
Phosphatidylserine is a fat-soluble amino acid chemical compound that plays a key office in optimal cognitive function. Loftier amounts of phosphatidylserine tin can be found within the brain, and supplementation has been shown to improve attention and retention, specially in the elderly (21-23).
"…consumption of phosphatidylserine may reduce the take a chance of dementia and cognitive dysfunction in the elderly."
It's been shown to raise memory and reduce stress-induced fatigue.
Information technology's the forerunner to almost all other steroid hormones, including DHEA, progesterone, testosterone, estrogens, and cortisol.
Pregnenolone and other steroid hormones regulate, repair, rebuild, and increment the production of myelin (25-28).
I personally tried this pregnenolone. Information technology did requite me a boost in brain function and mental free energy. Notwithstanding, it likewise made me angry and irritable so I stopped taking it. This happens to some people, but a lot of people don't experience this. It's worth trying to see how you react. Y'all can get it hither .
thirteen. Uridine
Uridine is a nucleotide base found in beer.
I don't recommend drinking beer, simply supplementing with pure uridine can protect the encephalon, heighten cognition, and increment mood and motivation.
It'southward been proven to assist care for "myelin sheath lesion" in several experimental and clinical studies (29, xxx).
I take this uridine. You tin go it hither or here.
It's synergistic with krill oil and citicoline.
xiv. Herbs That Increase Myelin
Ashwagandha is a popular Indian herb normally used to forbid feet.
"Withanoside IV" is one of the main therapeutic compounds in ashwagandha and research shows that it tin can increase myelin levels in the nervous organization (31).
I have this ashwagandha during periods of high stress.
Ginkgo Biloba is some other mutual herb, which is taken for cognitive enhancement or to alleviate cognitive turn down.
It'south beneficial furnishings of cognition may exist because it significantly increases the number of myelinated axons (34).
Ginkgo Biloba is included in the Optimal Brain supplement.
xv. Inositol
Inositol is a small molecule structurally like to glucose that is involved in cellular signalling.
At high doses, it reduces anxiety.
Research shows that animals treated with inositol have significantly fewer demyelinating lesions (32).
I took high doses of this inositol pulverisation when weening off psychiatric medication.
I now take a normal amount found in this B complex.
I previously wrote a full article about inositol here.
Hericium Erinaceus – better known equally Lion's mane mushroom – might exist my favourite way to regenerate myelin.
Research shows that lion's mane increases the rate of myelination product, and the process of myelination begins earlier in the presence of the mushroom (33).
I accept this lion'southward mane mushroom. It'south one of the highest-quality king of beasts'south mane mushroom supplements that I could find from a reputable brand. I spent a lot of fourth dimension researching and looking into different sources because not all lion'due south mane supplements are high-quality and effective, and I settled on this i. Y'all can go it here or here.
17. Consume Flavonoids
There are several flavonoids, a diverse group of phytonutrients found in fruits and vegetables, that take been demonstrated to promote myelination.
Research shows that the flavonoids luteolin, quercetin and fisetin significantly subtract myelin phagocytosis and may be able to limit the demyelination process during multiple sclerosis (35).
Quercetin, one plant flavonoid in particular with potent antioxidant action, has been shown to increment the number of oligodendrocyte precursor cells and myelin basic protein cells (36).
18. Larn or Experience Something New
Yous can also generate new myelin past learning something new and exposing yourself to novel life experiences.
For example, one report showed that learning a new musical instrument leads to increased myelin in areas of the brain involved with musical operation.
The researchers explain that myelin increased proportionately to the number of hours each person had adept the instrument (38).
And so the more you practice and try to learn something, the more myelin you generate.
nineteen. Exercise
I've already discussed how practise increases your brain'south growth hormone, supports your brain'due south mitochondria, helps contrary cognitive decline, and stimulates your vagus nerve.
It clearly does and then much skillful, so it'due south not too surprising that it also supports myelin germination.
Enquiry shows that long-term practise improves memory by increasing and restoring myelin (47).
Running has also been shown to increment myelination and delay the progression of demyelination, and therefore delays the progression of Alzheimer'south disease (48).
Lastly, researchers have found that exercise increases mitochondrial activeness, which so increases myelination in the brain (49).
Many encephalon wellness experts recommend exercise as their number one slice of advice for optimal brain wellness.
This is exercise routine I effort to follow consistently:
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Elevator heavy weights 1-4 times per week
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High-intensity interval sprinting 1-2 times per week
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Walk as much as I tin can (ideally xxx-lx minutes every day)
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Walking, weightlifting and sprinting are the best forms of exercise, but you lot should choose a sport or do routine that you relish, so that you'll stick with it consistently
20. Brain-Derived Neurotrophic Gene (BDNF)
Encephalon-derived neurotrophic gene, also known as BDNF, is a naturally-occurring hormone in the brain that improves encephalon function and lowers your risk of mental disease.
It also regulates the myelination process.
Research shows that BDNF produces a long-term increase in both the rate and extent of myelination, and enhances and accelerates myelin formation (50).
I previously provided 21 ways to boost BDNF in this post.
21. Testosterone
When I lived in a moldy abode, suffered multiple concussions and was placed on antidepressants, my testosterone plummeted.
No conventional doctor tested my testosterone because they assumed every a human being in his 20s would have healthy levels.
Just they were wrong.
Somewhen I saw a functional medicine doctor and he found out that I had the testosterone levels of an old human being.
I was put on testosterone replacement therapy for almost one year to get my levels back to normal. And over that time, I saw a huge increment in my brain and mental wellness.
This may be considering testosterone has been shown to stimulate the formation of new myelin and reverse myelin damage (51).
Researchers have besides ended that hormone replacement should be a considered handling for males who have multiple sclerosis, every bit it tin stall (and possibly even reverse) the neurodegeneration associated with MS (52).
That's why it's so important to test. Make sure you cheque both full testosterone and gratis testosterone.
You can test your full and costless levels hither .
22. Omega-3 Fatty Acids
Omega-3 fat acids are essential fats that your body cannot produce itself. They are institute primarily in fish and are necessary for the normal electric functioning of your brain and nervous arrangement.
23. Vitamin D and Vitamin K2
Vitamin D is a fatty-soluble vitamin that our skin synthesizes when exposed to the dominicus.
Research shows that the Vitamin D receptor boosts the regeneration of myelin (55).
Vitamin D as well significantly increases myelination in rats (56).
Information technology'south best to become your Vitamin D from sunlight, but most people tin't get enough, peculiarly during the winter.
That's why I have this Vitamin D3 supplement.
If you decide to supplement, information technology'southward a good idea to also take some Vitamin K2 with it, equally it has also been shown to support myelin (57).
I also highly recommend checking your Vitamin D levels. It's one of the most important tests you tin can take for your health. Y'all can social club an at-home examination here.
24. Choline
Choline is an essential B vitamin that most people don't consume enough of, because very few foods in the Western diet incorporate information technology.
It'southward also a component of myelin and supports myelin product.
Research shows that the choline pathway promotes remyelination, and enhances the repairing and rebuilding of myelin sheath (64).
Citicoline (as well known every bit CDP-Choline) is the most bioavailable form of choline.
One study establish that citicoline enhances myelin regeneration and increases remyelination in the cardinal nervous organization. The researchers concluded that citicoline could get a promising substance for patients with multiple sclerosis because of its regenerative action combined with its excellent safety profile (63).
That's why I recommend supplementing with information technology. It's one of my favourite supplements for optimal encephalon and mental health. I personally take citicoline every twenty-four hours now, and I observe it improves my focus and mental energy. It'due south included in the Optimal Encephalon supplement.
You can as well find some choline in beefiness liver and egg yolks, but citicoline is more impactful.
And as I've discussed before, citicoline tin also help you overcome encephalon fog and support the blood encephalon-barrier.
25. Reduce Inflammation
Reducing inflammation throughout your entire body is a fundamental step towards protecting and regenerating myelin.
Researchers have found that inflammatory cytokines reduce myelination, and high levels of inflammation are oftentimes found in people with multiple sclerosis (65).
The best way to reduce inflammation is by following an anti-inflammatory diet.
Yous should strive to eliminate all gluten, refined carbohydrates (particularly flour), and processed food from your diet, and increase your intake of vegetables, fruits, wild fish, grass-fed beef and pastured chicken.
My gratuitous Grocery Shopping Guide for Optimal Brain Wellness contains a bunch of healthy low-inflammatory foods that yous tin eat on a regular ground.
Taking curcumin and krill oil supplements can also significantly reduce inflammation in the body and brain.
I besides recommend testing for C-Reactive Protein, which is a general marker of inflammation. That way you lot'll know if it's 1 of your problems.
26. B Vitamins and Methylation
A number of unlike B vitamins can increase myelin and help your trunk regenerate myelin.
Vitamin B12 plays a key role in the generation and office of myelin.
Researchers have found that low vitamin B12 levels are significantly associated with myelin degeneration (66, 68).
Other studies take as well shown that people with multiple sclerosis often take abnormally low levels of vitamin B12, and vitamin B12 injections significantly improve their symptoms (67).
Co-ordinate to Dr. Perlmutter, writer of Brain Maker and Grain Brain , vitamin B12 deficiency enhances the destruction of myelin and compromises the power of the body to repair and rebuild damaged myelin sheath.
Folate is another B vitamin that plays an important function in the maintenance of myelin. Studies take shown that a deficiency can lead to reduced levels of myelin (69-lxx).
South-adenosylmethionine (Same) isn't a B vitamin, just along with folate and B12, information technology is involved with methylation, and has been shown to increment the development of myelin (71).
1 astonishing study constitute that biotin (Vitamin B7) activates enzymes involved in myelin synthesis and 91% of patients with multiple sclerosis improved with loftier doses of biotin. Two multi-centric double-bullheaded placebo-controlled trials are currently underway (72).
Lastly, pantothenic acid (Vitamin B5) can indirectly help with myelin formation considering it helps with the synthesis of fatty acids and myelin is mostly fabricated up of fatty. Myelin has been shown to degenerate in chickens that are deficient in B5 (73).
27. Probiotics and Prebiotics
It is estimated that 100 trillion bacteria, and 500 to ane,000 species of leaner, live in the human gut.
These gut leaner, collectively known as the gut microbiome, assist with digestion.
But an increasing corporeality of research suggests that gut bacteriaalso communicate with your brain through the microbiome-gut-brain centrality.
And probiotics and prebiotics tin improve your brain health and back up myelin production by actually irresolute the mixture of bacteria in your gut.
Probiotics are live microorganisms with health benefits when consumed, generally by improving or restoring the gut microbiome.
Meanwhile, prebiotics are substances that humans can't digest, and then they pass through our gastrointestinal tract and promote the growth of many different strains of expert leaner in your gut. Substantially, prebiotics are nutrient for the probiotics in your intestines.
Research has found that your gut microbes affect the structure and office of the brain past regulating myelination. Probiotics and prebiotics tin assist upregulate the genes linked to myelination and myelin plasticity (86).
Prebiotic-rich foods include sweet potatoes, carrots, onions, asparagus and squash. These foods are included in my costless grocery shopping guide and you should try to swallow them equally much as possible.
To increase my probiotic intake, I have Optimal Biotics, which is a premium probiotic supplement that improves my mental health.
I too like to drink kombucha and eat fermented foods regularly.
Check out this commodity to learn more about probiotics and prebiotics, and how yous can utilize them to amend your brain function.
28. Reduce Exposure to Electromagnetic Fields (EMFs)
"I have no doubt in my mind that, at the present time, the greatest polluting element in the Earth's surround is the proliferation of electromagnetic fields." - Dr. Robert Becker, Nobel Prize nominee and author of The Body Electric: Electromagnetism And The Foundation Of Life
You won't hear many people talk most this but it needs to exist acknowledged.
An increasing amount of research is showing that electromagnetic frequencies emitted from Wi-Fi, laptops, and cellphones can negatively affect the brain and produce widespread neuropsychiatric effects including depression (59).
It'south an inconvenient truth that needs to be talked near, rather than downplayed, ignored and dismissed.
Some people are more sensitive to them than others. I'm one of them.
Two environmental doctors accept told me that I'thousand sensitive to ecology radiations, and some of my symptoms can be traced dorsum to EMF hypersensitivity. It's likely why I benefited and then much from neurofeedback , equally EMFs tin bear upon brainwaves (74-78).
I suspect a lot of people are dealing with the same problem.
This research newspaper explains that at that place is an association between EMF exposure and myelin deterioration, which may business relationship for many of the symptoms that people with EMF hypersensitivity experience (58).
So if you're trying to rebuild myelin, it'southward a practiced idea to limit your exposure to EMFs.
How exercise you that?
I'k still learning about how to manage and combat them, but here are some initial steps yous tin take:
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Get an EMF meter to determine your exposure. I employ the Cornet ED88T. Information technology'due south the all-time selection that is currently available. It measures electric, magnetic and radiofrequency fields. Information technology'due south like having three meters in one. You tin go it here.
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Put your phone on plane mode when you lot're not using it. Or use a radiations-blocking phone case such equally Condom Sleeve. I did a lot of research into radiation-blocking cases and Safe Sleeve is the all-time on the market. They are manufactured with materials that have been 3rd-party tested to block 99.nine% of radiation coming off a prison cell phone.
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Plough off Wi-Fi at night while you lot're sleeping.
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If yous have a laptop, don't touch it. Use a wired keyboard and wired mouse instead.
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Supplement with the herb Rhodiola. Information technology has radioprotective effects (lx-62). I take this one . You tin get information technology here or here. I previously wrote near Rhodiola here.
This is just the tip of the iceberg. There are many other steps you tin take, and I plan on writing more about this presently because it isn't discussed enough.
This may seem like "woo-woo" simply it's a existent outcome. And I doubtable it will eventually become ane of the biggest issues of our time.
Conclusion
You lot don't have to let your brain deteriorate over fourth dimension.
You take the power to maintain information technology and rebuild the myelin within information technology.
Overall, the above 27 steps can help your torso regenerate myelin. They have really helped me.
I hope you implement some of them into your daily life and y'all detect your brain functions more optimally.
Savour This Article? You Might Also Like My Complimentary Food Guide for Optimal Brain Wellness!
Source: https://www.optimallivingdynamics.com/blog/25-proven-ways-to-promote-the-regeneration-of-myelin
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