354: Benefits of Creatine for Women, and the Hidden Dangers of Soda - the GOOD, the BAD & the YUMMY

Episode 354 On Air with Ella

benefits of creatine for women over 40 - the GOOD, the BAD & the YUMMY On Air with Ella 354

Welcome to the GOOD, the BAD & the YUMMY, where I share one thing I am loving, one thing I am not, and a super simple recipe!

For informational purposes only. This is not medical advice.

CREATINE for women - Thorne — Thorne Creatine - my preferred brand

the GOOD: CREATINE

Creatine, a naturally occurring compound in muscle tissue, has gained significant attention as a supplement with wide-ranging benefits, particularly for women in perimenopause and menopause. Since starting creatine supplementation after this conversation with Dr. Stacy Sims, I have had some success with this one, and I want to share what I have learned with you!

Creatine might be the most important supplement many women still aren't taking. - Dr. Stacy Sims

Why Creatine?

Creatine supplementation offers substantial benefits for women, particularly those in perimenopause and menopause. From enhancing muscle strength and bone density to supporting brain health and mood regulation, creatine's advantages extend far beyond its traditional use in athletics.

Creatine is primarily known for its role in enhancing athletic performance and muscle growth. But, or women, who naturally have 70-80% lower creatine stores than men, supplementation can be particularly effective.

One of the most significant benefits of creatine for perimenopausal and menopausal women is its ability to counteract the loss of lean muscle mass and bone density associated with hormonal changes. During perimenopause, fluctuating estrogen levels lead to decreased muscle mass, increased body fat, and reduced muscle quality. Creatine supplementation, when combined with resistance training, has been shown to effectively combat these menopausal-related decreases in muscle, bone, and strength.

For postmenopausal women, creatine supplementation coupled with strength training can significantly improve body composition and bone mineral density. This is crucial as it helps prevent sarcopenia (age-related muscle loss) and osteoporosis, two common concerns for aging women.

Beyond muscle health

Creatine offers several other benefits:

1. Brain Health: Creatine supports cognitive function and may improve mood and memory. It creates a pro-energetic environment in the brain, which is particularly beneficial for women who have naturally lower creatine stores.

2. Recovery and Injury Prevention: Athletes supplementing with creatine experience a lower incidence of injuries compared to those who don't. It may also shorten recovery time after injury and delay fatigue during exercise.

3. Hydration: Creatine promotes water retention in muscles, potentially aiding in hydration and reducing cramping.

4. Mood Regulation: Some research indicates that creatine supplementation may help with depression and mood swings during the menstrual cycle.

The recommended dosage for creatine is typically 3-5 grams daily. Dr. Sims suggests that results can be seen within 30 days of consistent supplementation.

Who benefits from supplementing with creatine?

Creatine supplementation can be beneficial for a wide range of women, but it's particularly advantageous for certain groups:

1. Perimenopausal and menopausal women: As hormonal changes lead to decreased muscle mass and bone density, creatine can help maintain strength and body composition.

2. Female athletes and fitness enthusiasts: Women engaged in high-intensity or strength-based activities can benefit from creatine's performance-enhancing effects.

3. Vegetarians and vegans: Since creatine is primarily found in animal products, plant-based eaters may have lower natural creatine stores and could benefit from supplementation.

4. Women over 40: To combat age-related muscle loss (sarcopenia) and support bone health.

5. Women with cognitive concerns: Those experiencing brain fog or looking to support cognitive function may find creatine helpful.

6. Women with low energy levels: Creatine can help improve energy production in cells, potentially alleviating fatigue.

7. Pregnant and breastfeeding women: While more research is needed, some studies suggest creatine may have neuro-protective benefits for the developing fetus and newborn.

8. Women with depression or mood disorders: Some research indicates creatine may have mood-enhancing effects.

9. Women looking to improve their overall health and longevity: Given creatine's wide-ranging benefits, it can be a valuable addition to a general health regimen.

It's important to note that while creatine is generally safe and beneficial for most women, those with pre-existing kidney or liver conditions should consult with a healthcare provider before starting supplementation. Additionally, women with a history of certain cancers should discuss creatine use with their oncologist.

What are the risks of creatine supplementation?

While the benefits of creatine are numerous, it's important to address potential concerns. Some women worry about weight gain or "bulking up" from creatine use. However, when taken as recommended, creatine does not cause significant weight gain beyond initial water retention in muscles. The fear of becoming overly muscular is largely unfounded, as women typically lack the hormonal profile to build extreme muscle mass without dedicated effort.

As for safety, creatine monohydrate is considered one of the most researched and safest supplements available when used as directed. As always, it's advisable to consult with a healthcare provider before starting any new supplement regimen, especially for anyone with pre-existing health conditions.

References:

the BAD: Soda - bad for your bones, bad for your gut

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You probably didn't think soda was a health food, but chances are good that you're underestimating how detrimental it can actually be, particularly concerning bone density and gut health.

Soda's Impact on Bone Density

Multiple studies have shown a significant association between soda consumption and reduced bone mineral density (BMD), especially in women:

1. A study published in the American Journal of Clinical Nutrition found that women who consumed cola sodas had significantly lower bone mineral density than those who didn't, regardless of whether the sodas contained sugar or artificial sweeteners.

2. Research from Tufts University revealed that women who regularly drank three or more cola-based sodas per day had almost 4% lower bone mineral density in the hip, even after controlling for calcium and vitamin D intake.

3. A large-scale study following over 73,000 women for 30 years found that those who drank more than 10 sodas per week had a 42% increased risk of hip fractures compared to non-soda drinkers.

Why? The potential mechanisms behind this association include:

Phosphoric acid in sodas may interfere with calcium absorption and lead to bone loss
Caffeine in some sodas can interfere with calcium absorption
High sugar content may increase urinary calcium excretion and disrupt calcium homeostasis

Soda's Impact on Gut Health

The high acidity of sodas (pH around 2.5) can potentially affect gut health:

1. The low pH of carbonated drinks like sodas (pH 1.8) can cause sudden changes in gastric pH, potentially disrupting calcium absorption and impairing bone health.

2. The acidic nature of sodas might also impact the gut microbiome and overall digestive health.

Health Risks of Artificial Sweeteners

Artificial sweeteners, often used in diet sodas, have been associated with various health concerns:

1. A study published in the journal "Menopause" found a significant link between consumption of caffeine-free sodas (which often contain artificial sweeteners) and a 32% increase in hip fracture risk among postmenopausal women.

2. While not directly related to bone health, artificial sweeteners have been associated with other health issues, such as metabolic syndrome and changes in gut microbiota, though more research is needed to establish definitive causal relationships.

Other Health Concerns of Soda

While the impact on bone density and gut health are important concerns, the acidity in soda can lead to several other health issues:

1. Dental erosion: The high acidity of sodas (with a pH around 2.5) can erode tooth enamel over time, leading to increased risk of cavities and tooth decay. This erosion occurs even with sugar-free sodas due to their acidic nature.

2. Kidney problems: Regular consumption of acidic beverages like soda has been associated with an increased risk of kidney stones and potential damage to kidney function. The phosphoric acid in cola drinks may be particularly problematic for kidney health.

3. Gastrointestinal issues: The acidity in soda can exacerbate symptoms of acid reflux and gastroesophageal reflux disease (GERD). It may also irritate the lining of the esophagus and stomach.

4. Nutrient depletion: The phosphoric acid in cola drinks may interfere with the body's ability to use other minerals, potentially leading to nutrient deficiencies over time.

5. Potential effects on muscle function: While more research is needed, there's some concern that the acidity in soda could potentially impact muscle function and recovery, especially in athletes or highly active individuals.

References:

the YUMMY: Single-Serving High Protein 'Cheesecake'

This delicious snack has a whopping 32g protein and will satisfy your cravings while keeping you full. Recipe by @JuliaDaey

Only 5 ingredients!

You'll need:

1 cup (200g) non-fat Greek yogurt
1 egg
1 tbsp honey
1 tsp vanilla
Splash of lemon juice
Optional: blueberries as topping

DIRECTIONS: Mix everything together and bake for 20min in the oven at 350F / 175C. Enjoy!

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