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Diseases and Conditions

Unlocking Creatine’s Potential: A Supplement for Sharper Thinking and Healthy Aging

Creatine is gaining recognition far beyond its roots in athletic performance. Once seen as a gym-only supplement, it’s now understood to play a vital role in cellular energy, cognitive function, and healthy aging. From boosting memory and reducing fatigue to preserving muscle mass over time, creatine is emerging as a powerful tool for everyday wellness. Despite persistent myths about bloating or safety risks, a vast body of research shows it’s both safe and effective for nearly everyone especially those who don t get enough from diet alone.

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Unlocking Creatine’s Potential: A Supplement for Sharper Thinking and Healthy Aging

Creatine, the popular supplement among athletes, has long been recognized for its benefits in building strength and power. However, its usefulness extends far beyond the gym, according to Dr. Richard Kreider, a renowned expert on exercise and sport nutrition.

As the director of the Exercise & Sport Nutrition Lab at Texas A&M University, Kreider has spent over 30 years studying the effects of creatine. He explains that this naturally occurring compound, stored in muscle cells, is essential for cellular energy when the body is stressed, such as during exercise or under metabolic conditions like certain diseases.

“When the body is stressed, like in exercise or under metabolic conditions like some diseases, creatine phosphate is needed to maintain energy in the cell,” Kreider said. “Therefore, it has a lot of protective and health benefits, in addition to the exercise performance effects that have been seen.”

How Much Creatine Do We Need?

Our bodies naturally create about one gram of creatine per day, but research suggests that consuming two to four grams per day, depending on muscle mass and activity levels, is recommended. Unfortunately, most people fall short of getting enough creatine from their diet alone.

The best sources of creatine in the diet are meat and fish, particularly red meat or fish like salmon, which contain about one gram of creatine per pound. However, as Kreider points out, “You only get about a gram of creatine per pound of red meat or fish, so it’s expensive and takes a lot of calories to get a gram.”

This is why supplementation matters, especially for vegetarians or vegans who do not consume enough creatine in their diet. For athletes with performance-related goals, Kreider recommends supplementing with 5 grams, four times a day for a week, which helps load the muscle up with more energy and supports improved high-intensity exercise, recovery, and even cognitive function.

Beyond Boosting Athletic Performance

Creatine is important for everyone as they age throughout their lives. It can help older adults who lose muscle mass and cognitive function as they age, Kreider said. In adolescents, low dietary creatine intake is associated with slower growth, less muscle mass, and higher body fat.

Is Creatine Safe?

In a comprehensive review published in the Journal of the International Society of Sports Nutrition, Kreider and colleagues analyzed 685 clinical trials on creatine supplementation to assess its safety and the frequency of reported side effects. The analysis showed there were no significant differences in the rate of side effects for participants taking a placebo and those taking creatine.

Anecdotal concerns like bloating or cramping do not hold up under scrutiny, and studies have shown that creatine can actually prevent cramping because it helps the body retain more fluid.

Despite the strong evidence base, Kreider said creatine has long been the subject of misconceptions and misinformation. He’s among the members of the International Society of Sports Nutrition who recently issued a letter affirming the safety and efficacy of creatine, urging lobbyists and policymakers not to restrict access to it.

“There’s absolutely no data supporting any negative side effect anecdotally reported about creatine on the internet and in the media,” he said. “Creatine is safe, and it’s important for everybody, not just bodybuilders and athletes.”

Children's Health

Uncovering the Inaccuracy: Why Common Blood Pressure Readings May Miss 30% of Hypertension Cases

Cambridge scientists have cracked the mystery of why cuff-based blood pressure monitors often give inaccurate readings, missing up to 30% of high blood pressure cases. By building a physical model that replicates real artery behavior, they discovered that low pressure below the cuff delays artery reopening, leading to underestimated systolic readings. Their work suggests that simple tweaks, like raising the arm before testing, could dramatically improve accuracy without the need for expensive new devices.

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The measurement of blood pressure has been a cornerstone of medical practice for decades. However, despite its widespread use, research suggests that common cuff-based blood pressure readings may be inaccurate and potentially miss up to 30% of hypertension cases.

A team of researchers from the University of Cambridge has shed new light on this issue by building an experimental model that explains the physics behind these inaccuracies. Their findings, reported in the journal PNAS Nexus, have significant implications for patient health outcomes and highlight the need for more accurate measurement methods.

The auscultatory method, which relies on inflating a cuff around the upper arm to measure blood pressure, has long been considered the gold standard. However, this study reveals that it overestimates diastolic pressure while underestimating systolic pressure. The researchers attribute this discrepancy to a previously unidentified factor: the delayed reopening of arteries due to low downstream pressure.

To replicate this condition in their experimental rig, the Cambridge team used tubes that lay flat when deflated and fully closed when inflated with cuff pressure. This setup allowed them to study the effects of downstream blood pressure on artery closure and reopening, leading to a better understanding of the mechanics behind inaccurate readings.

The researchers propose several potential solutions to address this underestimation, including raising the arm before measurement to produce a predictable downstream pressure. This simple change does not require new devices but can make blood pressure measurements more accurate.

If new devices for monitoring blood pressure are developed, they may incorporate additional inputs that correlate with downstream pressure, such as age, BMI, or tissue characteristics, to adjust ‘ideal’ readings for each individual.

The study’s authors emphasize the need for clinical trials to test their findings in patients and collaborate with clinicians to implement changes to clinical practice. Funding from organizations like the Engineering and Physical Sciences Research Council (EPSRC) will be essential to support further research and development.

By uncovering the inaccuracies in common blood pressure readings, this study has significant implications for patient health outcomes and highlights the need for more accurate measurement methods. The proposed solutions have the potential to improve diagnosis and treatment of hypertension, ultimately saving lives and reducing healthcare costs.

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Allergy

“The Silent Invader: How a Parasitic Worm Evades Detection and What it Can Teach Us About Pain Relief”

Scientists have discovered a parasite that can sneak into your skin without you feeling a thing. The worm, Schistosoma mansoni, has evolved a way to switch off the body’s pain and itch signals, letting it invade undetected. By blocking certain nerve pathways, it avoids triggering the immune system’s alarms. This stealth tactic not only helps the worm survive, but could inspire new kinds of pain treatments and even preventative creams to protect people from infection.

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A new study published in The Journal of Immunology has made an intriguing discovery about how a parasitic worm evades detection and what it can teach us about pain relief. Researchers from Tulane School of Medicine found that the Schistosoma mansoni worm, which causes schistosomiasis, suppresses neurons in the skin to avoid triggering an immune response.

When this worm penetrates human skin, typically through contact with infested water, it produces molecules that block a protein called TRPV1+, which is responsible for sending pain signals to the brain. This clever mechanism allows the worm to infect the skin largely undetected.

The researchers believe that the S. mansoni worm evolved this strategy to enhance its own survival and found that blocking TRPV1+ also reduced disease severity in mice infected with the parasite. The study suggests that identifying the molecules responsible for suppressing TRPV1+ could lead to new painkillers that do not rely on opioids.

Moreover, the researchers discovered that TRPV1+ is essential for initiating host protection against S. mansoni infection. When this protein is activated, it triggers a rapid mobilization of immune cells, which induces inflammation and helps fight off the parasite. This finding highlights the critical role of neurons in pain-sensing and immune responses.

The study’s lead author, Dr. De’Broski R. Herbert, emphasizes that identifying these molecules could inform preventive treatments for schistosomiasis. He envisions a topical agent that activates TRPV1+ to prevent infection from contaminated water for individuals at risk of acquiring S. mansoni.

This groundbreaking research has the potential to revolutionize our understanding of pain relief and immune responses, offering new avenues for developing innovative therapies that could benefit millions worldwide.

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Back and Neck Pain

The French Fry Effect: Scientists Reveal the Surprising Truth About Potatoes and Diabetes Risk

French fries may be more than just a guilty pleasure—they could raise your risk of type 2 diabetes by 20% if eaten three times a week, while the same amount of boiled, baked, or mashed potatoes doesn’t appear to have the same effect.

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The relationship between potatoes and type 2 diabetes has long been debated. While it’s known that potatoes contain several essential nutrients like fiber, vitamin C, and magnesium, their high starch content also contributes to a higher glycemic index, potentially increasing the risk of developing type 2 diabetes. A recent study published in The BMJ sheds new light on this topic by investigating the association between different potato preparation methods and the risk of type 2 diabetes.

Researchers analyzed data from over 205,000 health professionals across three large US studies conducted between 1984 and 2021. Participants were free of diabetes, heart disease, or cancer and completed detailed food questionnaires every four years. The study found that for every three weekly servings of total potato, the rate of type 2 diabetes increased by 5%. However, a similar intake of baked, boiled, or mashed potatoes was not associated with a significantly increased risk.

In contrast, eating French fries three times a week was linked to a 20% higher risk of developing type 2 diabetes. Replacing total potatoes or baked, boiled, or mashed potatoes with whole grains lowered the type 2 diabetes rate by 8%. Substituting French fries with whole grains reduced the risk by 19%. On the other hand, replacing total potatoes or baked, boiled, or mashed potatoes with white rice increased the risk of type 2 diabetes.

This observational study highlights that the association between potato intake and type 2 diabetes risk depends on the specific foods used as replacement. The findings align with current dietary recommendations promoting whole grains as part of a healthy diet for preventing type 2 diabetes.

While baked, boiled, or mashed potatoes can be part of a healthy and sustainable diet, especially when prepared in moderation, it’s essential to consider preparation methods and replacement foods when guiding the public or informing policy. Future studies from diverse populations that account for both preparation methods and substitution analysis are needed to further understand this relationship and provide more tailored recommendations.

In conclusion, the French fry effect is a significant concern, but not all potatoes are created equal. By being mindful of our potato choices and making informed decisions about food substitutions, we can reduce the risk of type 2 diabetes and promote overall well-being.

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