Month: April 2024

Taking a creatine supplement is great for gaining muscle mass, but what might happen if you decide to stop taking it?

Key Takeaways:

• Creatine is a supplement that is safe to take and can have significant benefits for people who want to gain more muscle mass and have higher impact workouts. When someone stops taking creatine, they may experience some minor side effects, but these should disappear as the body returns to its base levels of creatine production. The side effects that may be experienced include a change in muscle mass, fatigue, and loss of water weight. While there may even be a temporary reduction in the body’s natural creatine production, they typically will return to normal in about 4-6 weeks.

What Happens To Your Body When You Stop Taking Creatine?

Creatine is a naturally occurring compound in our bodies. It is used in the creation of adenosine triphosphate, or ATP, which powers muscles as well as other systems in the body. Creatine is especially useful for people who are interested in heavy exercise, especially weight-lifting. People who engage in high intensity exercise often use creatine supplements to maximize their muscle gains, while also reducing recovery time. But what happens to your body when you stop taking creatine supplements? Consider the side effects and how they will affect your body when it comes to starting and stopping a creatine supplement.

What Are The Reasons To Stop Taking Creatine?

The main reason many people want to stop taking creatine is water retention. Supplementing with creatine may cause an increase in water retention, which a lot of athletes find undesirable. However, water retention is far from a guaranteed side effect of supplementing creatine. examined the possible side effects of creatine in depth. It found that when taken at a low daily level of 0.5-3 g per kilogram of body mass, there were few side effects that came with taking a creatine supplement.

So why should someone stop taking creatine? It has been found that taking creatine for a period of longer than eight weeks can cause the effects to plateau. Creatine can actually lose its effectiveness if it’s taken consistently over a long period of time. For this reason, many people use a creatine supplement on a cycle to maximize its effectiveness. Additionally, some people experience digestive discomfort when taking creatine. Lastly, if you must stop your exercise routine for any reason, it is recommended to stop taking creatine.

Do I Really Need To Cycle Creatine?

Cycling creatine is the best way to maximize its effects. Keeping your creatine levels balanced will allow you to maximize muscle growth and keep your recovery time between workouts low.

Effects Of Stopping Creatine

Some people who stop taking creatine may experience effects such as loss of muscle mass, strength, or endurance; on the other hand, some people report no side effects. More research is being done on the subject. Your results will likely be unique to you and your body. When stopping a creatine supplement, you may notice a change in your body weight or you may experience short periods of fatigue. You may also notice a difference in your abilities as far as exercise goes, especially if you do high-intensity workouts.

Some people who stop taking creatine may experience effects such as loss of muscle mass, strength, or endurance; on the other hand, some people report no side effects.

1. Loss In Water Weight

One of the main potential side effects people can experience from taking creatine supplements is water retention. Added water weight can make it difficult to gauge your body’s actual weight and muscle mass, and may cause frustration for people on a fitness journey. Researchers note that simply skipping the loading phase of creatine and supplementing with small doses can also help decrease the amount of water weight gained. When you stop taking creatine, your body will be able to flush out the excess water that’s been retained.

2. Loss In Muscle Size

Creatine is very important for gaining muscle mass. Taking it long-term has been found to be extremely beneficial, especially for people doing resistance training. Some people who stop taking creatine supplements do report noticing a decrease in muscle size after they stop, but the findings of studies have not necessarily backed this up. One study found that creatine withdrawal had little effect on muscle mass on the men participating in the study. Another study discovered that, after stopping creatine supplements, participants’ bodies returned to their base levels of creatine in approximately four weeks.

3. Reduced Creatine Production

Supplementing your body with extra creatine can cause it to slow down natural production. This is because the body is not only at its base level of creatine, but is rather at a heightened level from the extra creatine being consumed. People do not notice this until they stop taking creatine supplements, at which point the reduction in creatine levels becomes more obvious. However, the body will balance out once supplementation stops and the extra creatine is flushed.

4. Increased Fatigue

Because creatine is part of the process that provides our body with energy, you may find that you feel fatigued more often during workouts after stopping creatine supplements. This is because your body has become used to an elevated level of creatine; as you balance back out, you will find that this fatigue goes away and you return to a normal level of energy.

When Will I Return To Normal?

As with any supplement, you will have a period of time between when you stop taking creatine and when your body balances back out to its normal levels. This has been found to take about four to six weeks, with levels noticeably decreasing approximately every two weeks. It should be noted that some people may not even notice any drastic immediate changes when stopping creatine. The main change this study reported after participants discontinued creatine after 12 weeks was significant decrease in muscle endurance.

The bottom line

Stopping creatine supplementation may lead to various effects such as changes in muscle mass, strength, and endurance, as well as potential fatigue. However, individual experiences may vary, and the body typically returns to its normal state within four to six weeks after discontinuation.

Iron deficiency anemia is a common type of anemia.

Your body needs iron to make hemoglobin, a protein in red blood cells that enables them to carry oxygen through your blood vessels.

If your body doesn’t have enough hemoglobin, your tissues and muscles won’t get enough oxygen to be able to work effectively.

Here are 14 signs and symptoms of iron deficiency, starting with the most common. Also, find out how to recognize anemia in children and older adults, and when to see a doctor.

Key Takeaways:

• Unusual tiredness: Iron deficiency can lead to fatigue due to insufficient oxygen delivery to tissues.
• Pale skin: Low hemoglobin levels cause paleness in the skin and lower eyelids, indicating potential iron deficiency.
• Shortness of breath: Decreased oxygen transport can result in difficulty breathing during daily activities.
• Headaches: Iron deficiency may contribute to frequent headaches, especially during menstruation.

1. Unusual tiredness

Feeling tired is a common sign of iron deficiency anemia. It can also affect people who don’t have enough iron, even if they haven’t received a diagnosis of deficiency.

This fatigue happens because your body lacks the iron it needs to make a protein called hemoglobin, which helps carry oxygen around your body.

Without enough hemoglobin, less oxygen reaches your tissues and muscles, depriving them of energy. Your heart also has to work harder to move more oxygen-rich blood around your body, which can make you tired.

Since tiredness is often considered a part of a busy, modern life, it’s difficult to diagnose an iron deficiency based on this symptom alone.

However, tiredness that occurs with pallor, shortness of breath, and other symptoms may be a sign of anemia.

2. Skin that’s paler than usual

Skin that’s paler than usual, as well as pale coloring of the inside of the lower eyelids, can also indicate iron deficiency.

The hemoglobin in red blood cells gives blood its red color, so low levels caused by iron deficiency make the blood less red. That’s why skin can lose some of its color or warmth in people with iron deficiency.

A 2016 study notes that pallor in the skin or inside the eyelids is a reliable indicator of anemia. A person with severe anemia may also have pallor in the creases of the palms of the hands.

If you pull your lower eyelid down while looking in a mirror, the inside layer should be a vibrant red color. If it’s a very pale pink or yellow, you may have iron deficiency.

In people with darker skin tones, the eyelid may be the only area where this condition is noticeable.

However, pallor can happen for many reasons. Only a blood test can confirm if a person has anemia.

3. Shortness of breath

Hemoglobin enables your red blood cells to carry oxygen around your body.

When hemoglobin levels are low with iron deficiency, oxygen levels are also low. This means that your muscles won’t receive enough oxygen to do everyday activities, such as walking.

As a result, your breathing rate will increase as your body tries to get more oxygen, resulting in shortness of breath.

If you find yourself out of breath when doing daily tasks that you used to find easy, such as walking, climbing stairs, or working out, it may be due to iron deficiency.

4. Headaches

Iron deficiency can occur during menstruation, and headaches can also occur with both.

The link between iron deficiency and headaches is unclear. Several factors may contribute, including the relationship between altered dopamine function and estrogen levels.

Although there are many causes of headaches, frequent, recurrent headaches may be a sign of iron deficiency.

5. Heart palpitations

Noticeable heartbeats, or heart palpitations, are another sign of iron deficiency anemia.

Experts are still studying the link between iron deficiency, anemia, and heart problems, but they believe oxygen supply may play a role

Hemoglobin is the protein in red blood cells that helps transport oxygen around your body. In iron deficiency, low hemoglobin levels mean the heart has to work extra hard to carry oxygen.

This may lead to irregular heartbeats or the feeling that your heart is beating abnormally fast.

Consequently, iron deficiency may worsenconditions that affect your heart, such as heart failure and coronary heart disease.

[Warning] In cases of iron deficiency, your heart has to work especially hard to transport oxygen. This can worsen conditions that affect heart health. [/Warning]

6. Dry and damaged hair and skin

Dry or damaged skin and hair may be signs of iron deficiency.

Iron deficiency lowers the level of hemoglobin in your blood, which may reduce the amount of oxygen available to cells that cause hair growth.

Skin and hair that lack oxygen may become dry and weak.

Iron deficiency is also associated with hair loss, and some research suggests it may be a cause.

Hair often falls out during everyday washing and brushing. But, significant hair loss may be a sign of iron deficiency.

7. Swelling and soreness of your tongue or mouth

Sometimes, changes inside or outside of your mouth can indicate iron deficiency anemia. Signs includea swollen, inflamed, pale, or strangely smooth tongue.

Other possible symptoms around your mouth include:

• dry mouth
• a burning feeling in your mouth
• sore, red cracks at the corners of your mouth
• mouth ulcers

8. Restless legs

There may be a link between iron deficiency and restless leg syndrome.

This condition involves a strong urge to move your legs while they’re at rest. It may also cause unpleasant crawling or itching sensations in your feet and legs.

It’s usually worse at night and can make it difficult to sleep.

The causes of primary restless leg syndrome are not fully understood. However, it can stem from various medical conditions, including iron deficiency anemia.

Indeed, people with iron deficiency anemia are six times more likely to have restless leg syndrome than the general population.

9. Brittle or spoon-shaped fingernails

Spoon-shaped fingernails, also called koilonychia, are another symptom of iron deficiency anemia.

Usually, the first sign is brittle nails that chip and crack easily.

In the later stages of iron deficiency, the nails can become spoon-shaped, meaning that the middle of your nail dips and the edges raise to give a rounded appearance like a spoon.

This is a rare side effect and is usually reversible with treatment to boost the body’s iron levels.

10–14. Other signs of iron deficiency anemia

Several other indicators signal that your iron levels may be low. These tend to be less common and may be linked to many conditions other than iron deficiency.

Other signs of iron deficiency anemia include:

1. Strange cravings. A hankering for strange foods or non-food items is called pica. A person may crave ice, clay, dirt, chalk, or paper. It can occur during pregnancy and may be a sign of iron deficiency.
2. Feelings of depression. There may be a link between iron deficiency anemia and depression in adults, including during pregnancy.
3. Cold hands and feet. Iron deficiency means less oxygen delivery to your hands and feet. Some people may feel the cold more easily in general or experience cold hands and feet.
4. More frequent infections. Iron is needed for a healthy immune system, and a lack of iron may increase your risk of infections.
5. Poor appetite. Iron deficiency is linked to low appetite due to changes in the hunger hormone ghrelin.

Symptoms of anemia in children

Children with iron deficiency anemia may:

• have pale skin
• appear irritable or fussy
• lack energy
• tire quickly
• have a rapid heart rate
• have a sore or swollen tongue
• have an enlarged spleen, just below the ribs
• show signs of pica, such as wanting to eat ice

Symptoms of anemia in older adults

Anemia is common in older adults, but it can be hard to identify, as some of the symptoms are common as people get older.

Symptoms include:

• fatigue
• difficulty thinking and focusing
• depression
• muscle weakness
• frailty

Compared with younger people, older adults are more likely to have conditions associated with iron deficiency anemia, such as chronic kidney disease, inflammation, and nutritional deficiencies.

Older adults are also more likelyto use certain medications, like non-steroidal anti-inflammatory drugs (NSAIDs), anticoagulants, and proton pump inhibitors over a long period, which may cause blood loss in the stomach or reduce iron absorption.

When to see a doctor

Talk with a doctor if you have symptoms of iron deficiency. Without treatment, you may develop iron deficiency anemia.

This can increase the risk of complications, such as:

• heart problems
• depression
• a higher chance of infections
• pregnancy issues

People who are pregnant or have heavy menstrual periods have the highest risk and should talk with a doctor about being tested for iron deficiency anemia.

If your doctor confirms that you have iron deficiency — typically via a blood test — they will develop a treatment plan that best meets your healthcare needs.

They may recommend increasing your intake of iron via your diet or taking supplements.

However, if the doctor suspects anemia stems from gastrointestinal problems, they may recommend further tests and procedures, including upper and lower endoscopies.

If you think you have iron deficiency anemia, speak with a doctor before changing your diet or deciding on any supplements.

The bottom line

Recognizing symptoms of iron deficiency is crucial for timely diagnosis and treatment to prevent complications like heart problems and depression. Consult a doctor if experiencing any signs, especially if pregnant or experiencing heavy menstrual periods.

Multivitamins and multiminerals are the most commonly used supplements in the world.

Their popularity has increased rapidly in the past few decades .

Some people believe that multivitamins can improve health, compensate for poor eating habits, and even reduce your risk of developing chronic diseases.

This article examines the scientific evidence behind multivitamins.

Key Takeaways:

• Multivitamins are supplements that provide a variety of vitamins, minerals, and sometimes other ingredients.
• Research on multivitamins and heart disease or cancer prevention yields mixed results.
• Multivitamins may offer benefits for brain function, mood, and eye health.
• However, excessive intake or certain formulations can pose risks, especially for specific populations.

What are multivitamins?

Multivitamins are supplements that contain many different vitamins and minerals, sometimes alongside other ingredients .

Given that there’s no standard for what constitutes a multivitamin, their nutrient composition varies by brand and product .

Multivitamins are also referred to as multis, multiples, or simply vitamins.

They’re available in many forms, including tablets, capsules, chewable gummies, powders, and liquids.

Most multivitamins should be taken once or twice per day. Make sure to read the label and follow the recommended dosage instructions.

What do multivitamins contain?

Thirteen vitamins and about 15 minerals are essential to your health.

Many produce enzymes and hormones, boost your immunity, and keep your nerves and organs functioning properly.

Your body also needs these nutrients for reproduction, maintenance, growth, and the regulation of bodily processes.

Multivitamins may offer many of these vitamins and minerals — but in varying amounts. They may also contain other ingredients like herbs, amino acids, and fatty acids.

Because the Food and Drug Administration (FDA) doesn’t regulate dietary supplements as strictly as it regulates prescription drugs, some may contain higher or lower levels of some nutrients than stated on the label.

Additionally, some supplements may contain ingredients that can interact with medications, so speak with your healthcare provider before starting a new supplement.

Furthermore, the nutrients in multivitamins may be derived from real foods or made synthetically, making it essential to purchase your vitamins from a reputable manufacturer.

Multivitamins and heart disease

Heart disease is one of the leading causes of death worldwide .

While some believe that taking multivitamins can help prevent heart disease, research doesn’t seem to support it conclusively.

Some studies suggest that multivitamins are correlated to a reduced risk of heart attacks and death, while others show no effects.

The Physicians’ Health Study II investigated the effects of daily multivitamin use in over 14,000 middle-aged male doctors for over a decade and found no reductions in heart attacks, strokes, or mortality .

However, a more recent study revealed that among women — but not men — taking a multivitamin for more than 3 years was linked to a lower risk of dying from heart disease.

Multivitamins and cancer

The evidence regarding multivitamin use and cancer risk is also mixed.

Some studies suggest no effect on cancer risk, while others link multivitamin use to increased cancer risk

One review examined five randomized controlled trials including 47,289 people. It found a 31% lower risk of cancer in men who took multivitamins, but no effect in women.

Two observational studies, one including only women and the other including both men and women, tied long-term multivitamin use to a reduced risk of colon cancer .

Finally, the Physicians’ Health Study II noted that long-term, daily multivitamin use reduced cancer risk in men with a history of cancer, as well as those with no history of the disease.

Do multivitamins have any other health benefits?

Multivitamins have been studied for several other purposes, including promoting brain function and eye health.

Brain function

Several small studies examining specific populations have found that multivitamins can improve memory in older adults .

Multivitamins may also affect your mood. Research has not only revealed links between poor mood and nutrient deficiencies but also between nutritional supplements and reduced symptoms of anxiety and depression .

However, other studies reveal little to no changes in mood.

Eye health

Age-related macular degeneration is one of the leading causes of blindness worldwide .

One study found that taking antioxidant vitamins and minerals may slow its progression and help prevent it.

Furthermore, some evidence indicates that multivitamins may reduce your risk of developing cataracts, another widespread eye disease.

Multivitamins may be harmful in some cases

Dosage is an essential factor to consider when taking multivitamins.

Although high doses of some vitamins and minerals are acceptable for some people, high amounts can be harmful.

The appropriate dosage can depend on a vitamin’s solubility, which is categorized into the following two groups:

• Water-soluble. Your body flushes out excess amounts of these vitamins through your urine.

• Fat-soluble. Since your body has no easy way to get rid of these, excess amounts may accumulate in your liver.

Pregnant people need to be especially careful with their vitamin A intake, as excessive intakes have been linked to congenital disabilities.

Vitamin D toxicity is rare and unlikely to develop from multivitamin use. However, vitamin A toxicity is more common .

If you take multivitamins and eat many nutrient-dense foods, you could exceed the recommended daily intake of many nutrients.

Smokers should avoid multivitamins with large amounts of beta carotene or vitamin A, as these nutrients may increase your risk of lung cancer .

High doses of certain minerals, such as iron, can lead to stomach upset, constipation, vomiting, and fainting. Iron can also limit the body’s ability to absorb zinc .

Particularly, men should be mindful of their iron consumption, as they tend to store more of it than women do, as well as individuals who have hemochromatosis.

This condition can lead to a buildup of toxic levels of the mineral and may cause liver cirrhosis, liver cancer, and heart disease. Those with this condition should also avoid vitamin C supplements.

Another risk is faulty manufacturing processes, which may cause multivitamins to harbor much larger amounts of nutrients than intended .

[Warning] Supplementing with large doses of certain nutrients can have harmful effects. This is more likely to occur if you take a high-potency multivitamin on top of a nutrient-dense diet. [/Warning]

Should you take multivitamins?

Multivitamins aren’t right for everyone and may even harm some individuals.

That said, specific populations may benefit from multivitamins, including:

• Older adults. Vitamin B12 absorption can decrease with age. Also, older adults may need more calcium and vitamin D .

• Vegans and vegetarians. As vitamin B12 is found primarily in animal foods, those who follow plant-based diets are at a higher risk of deficiency of this vitamin. They may also lack calcium, zinc, iron, vitamin D, and omega-3 fatty acids .

Other people who may benefit from multivitamins include those who’ve undergone weight loss surgery, are on low calorie diets, or don’t get enough nutrients from food alone .

The bottom line

Multivitamins are not a ticket to optimal health.

In fact, evidence that they improve health for most people is inconsistent. In some cases, they may even cause harm.

If you have a nutrient deficiency, it’s best to supplement with that specific nutrient. Multivitamins pack many nutrients, most of which you may not need. It may be best to speak with your healthcare provider to decide your best course of action.

Additionally, it’s best if you don’t take a multivitamin to compensate for a poor diet. Eating a balanced diet of fresh, whole foods is much more likely to ensure good health over the long term.

Sun gazing is a meditative practice that involves looking at the sun during off-peak times. However, medical experts don’t recommend this type of practice due to the risk of permanent eye damage.

Key Takeaways:

• There isn’t much research into sun gazing meditation and how it could benefit your body and mind since the dangers are ever-present.
• Most of the benefits can be gleaned from general non-sun gazing meditation, being outdoors, and enjoying nature. Many people believe connecting with natural forces can be incredibly healing, both physically and mentally.
• Most medical professionals don’t recommend sun gazing at all and suggest trying other meditation practices instead due to immediate and long-term permanent risks to your eyes.

Sun gazing is a method of meditation that attempts to harness the healing power of the sun. Participants look directly at the sun, most commonly during sunrise and sunset, in an effort to connect with its energy.

However, there’s no research that supports any health benefits of sun gazing, and any form of it can result in permanent eye damage.

We’ll examine the risks and benefits of safe sun exposure and meditation in general as well as the risks of practicing sun gazing.

What is sun gazing?

Sun gazing is similar to other meditative practices like moon gazing meditation.

This type of meditation uses a focusing object to enhance the benefits, which can be gained without looking directly at the sun and its harmful UV rays.

While gazing at the sun can be very harmful, gazing at other objects without UV radiation can potentially be beneficial.

An older 2014 study connected focusing on an object during meditation to an enhanced focus of the mind. Though this could include focusing on any kind of object instead of the sun.

Safety precautions and risks

Most traditional healthcare professionals and ophthalmologists don’t recommend sun gazing.

Studies have shown that ocular diseases like cataracts, certain eye cancers, and photokeratitis are associated with exposure to radiation from the sun. It can also cause immediate damage to the retina.

Ultimately, the benefits of meditation that focuses on an object could be harnessed without directly looking at the sun. Consider outdoor meditation that focuses on an object in nature or try a focusing sound or visual cue.

Benefits of meditation

There are many benefits to safe meditation in general. Here are just a few:

Stress, depression, and anxiety reduction

Reviews of studies on meditation suggest it can help improve measures of anxiety, depression, and pain.

Including meditation practice alongside traditional treatments has potential as a low cost method of complementary support for those living with anxiety.

Emotional health benefits

Numerous studies have shown that meditation can improve emotional processing.

A 2019 study of brief mindfulness meditation showed improvements in certain elements of emotion processing such as intensity, emotional memory, and emotional attention bias.

Sleep improvements

A 2019 review of studies suggested that those with sleep disturbance may benefit from mindfulness meditation, though more research is still needed to confirm the benefits.

Ultimately, meditation could prove to have benefits for all kinds of conditions and situations and is considered safe for most healthy people. But gazing at the sun does not have to be a part of it to see these benefits.

Benefits of safe sun exposure

There’s no scientific research to suggest that sun gazing meditation offers any benefits. However, limited and safe sun exposure without looking into the sun can be beneficial.

Evidence suggests that general sunlight exposure can:

• combat fatigue and drowsiness
• improve sleep quality
• increase vitamin D and bone health
• improve or maintain mental health

Additionally, a 2018 study found that just being outside has numerous health benefits, including perceived benefits for mental health. This means that a meditative practice outdoors could be beneficial even without gazing at the sun.

Improve sleep and circadian rhythms

Vitamin D plays an important role in maintaining many functions of the body, including circadian rhythm and sleep duration. More research is needed to fully understand the relationship, but low vitamin D levels can be a cause for concern.

A study from 2014 also found that exposure to sunlight could be an effective countermeasure for fatigue and drowsiness.

Benefits for mental health

The mental health benefits of sun exposure include:

• increased dopamine and serotonin
• an improved mood
• a reduction in depressive symptoms

Should I learn to sun gaze?

Medical experts don’t advise this practice at all, but you can incorporate a meditation practice that includes nature and focusing on a safer object.

How to meditate in nature

Prepare by taking some deep breaths. Take the time to stretch and loosen up your body. Then follow these steps:

Meditation steps in a natural setting

• Try using a visual focal point that is not the sun. Consider looking at a tree, flowers, or general scenery (like your local vistas or skyline).
• Focus on your breathing and relax your body.
• Let your meditation come to a natural end and finish with a few body stretches.

You can also add movement to your meditation.

The bottom line

While sun gazing meditation poses significant risks to eye health, incorporating meditation in nature with safer focal points can provide similar benefits without endangering vision.