Source: Kreider, R.B.; Stout, J.R. Creatine in Health and Disease. Nutrients 2021, 13, 447.

Main Themes:

• Review article explores creatine's therapeutic potential beyond its ergogenic benefits.
• Authors discuss creatine's metabolic effects, energy availability, and implications for diseases involving the creatine kinase/phosphocreatine system.

Key Ideas and Facts:

Metabolic Role:

• "Creatine and phosphagens play a critical role in providing energy through the creatine kinase (CK) and PCr system. The free energy yielded from the enzymatic degradation of adenosine triphosphate (ATP) [...] serves as a primary fuel to replenish ATP for cellular metabolism."

Therapeutic Potential:

Creatine Synthesis Deficiencies:

• "Long-term, high-dose creatine supplementation in individuals with creatine synthesis [disorders] can increase brain creatine and PCr levels and reduce the severity of deficits associated with these disorders."

Heart Health:

• "[...]current evidence suggests that phosphocreatine administration and possibly creatine supplementation support heart metabolism and health, particularly during ischemic challenges."

Neuroprotection:

• "[...] prophylactic creatine supplementation may reduce the severity of brain ischemia and therefore may have some therapeutic benefits in individuals at risk to stroke."

Other Potential Applications:

• Pregnancy: Emerging research suggests creatine supplementation during pregnancy may support fetal development, brain health, and potentially reduce complications related to birth asphyxia.
• Depression: Preliminary evidence suggests that creatine supplementation might have antidepressant effects, possibly by influencing brain energy metabolism. More research is needed to determine its therapeutic efficacy.
• Fertility, Skin Health, Glucose Management: Research indicates potential benefits of creatine in improving sperm motility and fertility, enhancing skin health, and supporting healthy glucose management in individuals with diabetes.

Limitations and Future Directions:

• Research on long-term effects of high-dose creatine supplementation in certain populations, like those with neurodegenerative diseases, is inconclusive.
• Further investigation is necessary to fully elucidate the therapeutic potential of creatine in various clinical contexts and to establish optimal dosages and treatment durations.

The Intertwined Impacts of Aging and Inactivity on Muscle Health

Inactivity accelerates age-related decline in muscle mass, strength, and metabolic function.

Key Findings:

• Aging is not the sole culprit: While aging intrinsically affects muscle health, physical inactivity significantly exacerbates these changes, leading to a faster and more pronounced decline.
• Quote: "These studies suggest that many age-related changes in muscle and metabolic health are not purely due to aging but are significantly influenced by physical inactivity."
• Inactivity mimics aging: Studies show that imposing inactivity on young individuals replicates muscle and metabolic responses typically observed in older adults. This highlights inactivity as a key driver of premature aging in muscles.
• Example: Two weeks of leg immobilization in young men resulted in a 4.7% decrease in quadriceps lean mass and a 27% reduction in strength, mirroring changes seen in older adults.
• Muscle architecture deteriorates: Both aging and inactivity contribute to a reduction in muscle fiber size (particularly fast-twitch fibers), number of motor units, and overall muscle mass (sarcopenia). This decline in muscle architecture leads to reduced strength and power, increasing the risk of frailty and falls.
• Metabolic function weakens: Aging and inactivity negatively impact mitochondria, the powerhouses of cells, leading to impaired energy production and muscle repair. This decline, coupled with increased fat infiltration in muscles, contributes to insulin resistance—a condition where the body cannot efficiently use glucose for energy.
• Functional decline accelerates: The combined effect of deteriorated muscle architecture and metabolic function leads to a significant decline in physical function. This increases the risk of disability and dependency, impacting an individual's quality of life and overall health.

Implications:

• Physical activity is critical: Regular physical activity is not just beneficial, but essential for mitigating the negative effects of both aging and inactivity on muscle health.
• Quote: "Physical activity is not just beneficial; it’s essential for mitigating the adverse effects of aging. Staying active can slow down or even prevent many of the declines typically associated with aging."
• Intervention and prevention: Understanding the interplay between aging and inactivity is crucial for developing targeted interventions and promoting preventive measures to preserve muscle health and functional independence in aging populations.
• Future research: More research is needed to determine the precise mechanisms by which inactivity accelerates muscle aging and to develop effective physical activity interventions tailored for different age groups and lifestyles.

Conclusion:

While aging is inevitable, the rate of age-related decline is significantly influenced by lifestyle choices. Maintaining regular physical activity is paramount in preserving muscle mass, strength, metabolic function, and ultimately, quality of life as we age.

Suggested reading:

"Age-related changes in muscle architecture and metabolism in humans: The likely contribution of physical inactivity to age-related functional decline"

https://www.sciencedirect.com/science/article/pii/S156816372100091X?via%3Dihub

Healthspan: It's Not Just About Living Longer, It's About Living Well

"Healthspan" - the period of life enjoyed free from chronic disease and disability.

The Core Message: Quality Over Quantity

This source emphasizes the importance of "healthspan" over simply living longer. Healthspan focuses on enjoying a high quality of life characterized by:

• Physical Function: Maintaining mobility and the capacity for daily activities.
• Mental Acuity: Preserving cognitive abilities and mental sharpness.
• Independence: Retaining autonomy and the ability to live independently.

Combatting Modern Challenges:

The source acknowledges the negative impact of sedentary lifestyles and poor diets prevalent in modern society, directly contributing to a decline in healthspan. However, it offers an empowering message: we have the power to make impactful changes.

The Pillars of Healthspan:

The excerpts highlight two primary pillars for enhancing healthspan:

1. Exercise:

• Aerobic Exercise: Activities like brisk walking, cycling, or swimming for 150 minutes weekly improve cardiovascular health, metabolic function, and cognitive function, reducing chronic disease risk.
• Resistance Training: Crucial for combating age-related muscle loss, strength decline, and bone density reduction. It is recommended to incorporate weight lifting, bodyweight exercises, or resistance bands twice a week, targeting major muscle groups.

2. Nutrition:

• Balanced Diet: Eating a variety of whole foods, including fruits, vegetables, whole grains, and lean proteins, provides the foundation for optimal health.
• Protein Power: Vital for muscle repair and maintenance, especially as we age. Prioritize protein from food sources like lean meats, dairy, eggs, beans, and legumes. Supplements are generally unnecessary for most individuals.

Synergy of Exercise and Nutrition:

The source emphasizes the interconnected nature of exercise and nutrition:

• Nutrition fuels workouts and aids in recovery.
• Regular exercise improves the body's ability to utilize nutrients.

Personalization for Sustainability:

Successful healthspan extension requires tailoring exercise and diet plans to individual needs, preferences, and lifestyles. The most effective approach is one that can be maintained long-term.

Actionable Steps: Start Small, Aim for Consistency

• Begin with manageable changes like short walks, incorporating new vegetables, or brief resistance training sessions.
• Focus on building sustainable habits and prioritize consistency over striving for perfection.

Empowerment Through Knowledge and Action

"The choices we make today directly impact our healthspan. By prioritizing exercise and nutrition, we invest in a future filled with vitality and well-being."

If this topic interests you then please subscribe, like, share, comment, give 5-star ratings, etc so more can be reached.