Creatine is widely recognized as one of the most extensively studied supplements in the world of sports, traditionally associated with increased muscle mass and enhanced physical performance. However, recent research has broadened its scope, revealing its influence on cognitive function, mental health, and various life stages—sparking discussions about its classification and inclusion in everyday diets.

Essential Roles of Creatine in the Body

As reported by the BBC, creatine occurs naturally in the human body and plays a crucial role in the management and storage of cellular energy. This compound is primarily produced in the liver, kidneys, and pancreas, then transported to the muscles and brain, where it acts as an immediate energy source—especially during short bursts of intense physical effort.

Its primary mechanism involves the formation of phosphocreatine, an energy reserve system that allows cells to access quick energy when demand is high, such as during exercise or metabolic stress.

Why Supplementing with Creatine Is Recommended

Although the body can synthesize creatine, endogenous production is often insufficient to meet total needs. Therefore, many people also rely on dietary creatine. Foods like meat and fatty fish are key natural sources. For individuals with restrictive diets, such as vegans, or those seeking to enhance physical and mental performance, supplementation may be advisable.

Benefits include improved muscle function, physical endurance, and recovery. Emerging evidence also suggests broader health advantages.

Potential Benefits Beyond Muscle Growth

Recent studies explore creatine’s effects beyond sports performance. These include:

• Reduction of post-viral fatigue
• Improved cognitive function under stress
• Antioxidant potential
• Alleviation of menopausal symptoms
• Slower tumor progression (based on animal studies and epidemiological data)

One revealing finding showed that older adults consuming more creatine had a lower risk of cancer. Research also investigates its positive impact on memory and attention, especially in sleep-deprived or mentally overworked individuals.

Creatine and Cognitive Function

A study by Forschungszentrum Jülich in Germany, led by Ali Gordjinejad, showed that one-time supplementation enhanced cognitive processing speed in sleep-deprived individuals. The stress increased energy demands in the brain, explaining this result. However, the high dosage used warrants caution.

Terry McMorris from the University of Chichester notes that while cognitive improvement data is promising, it is not yet conclusive due to variability in doses and testing methods.

Creatine and Mental Health

A study combining creatine with cognitive-behavioral therapy in depression patients showed greater improvement than therapy alone. This is attributed to creatine’s role in brain energy and neural communication. Vegans, who have lower creatine levels, may particularly benefit.

According to the BBC, a study involving long COVID patients showed improvements in brain fog and concentration following creatine supplementation.

Creatine in Fertility and Development

Creatine plays a vital role even before birth, contributing to:

• Sperm motility
• Placenta formation
• Fetal growth

In complicated pregnancies like preeclampsia, the body increases creatine levels. During infancy, breast milk is the primary source of creatine.

Creatine in Aging

In older adults, creatine serves as a defense against sarcopenia (age-related loss of muscle mass and strength). Supplementation can improve strength and functionality, supporting active aging.

Consumption Recommendations

• Intake: Approximately 1 gram per day
• Sources: Usually met through diet unless in specific cases (e.g., vegans, pregnant women)
• Status: No official daily recommendations yet, but experts suggest considering it a semi-essential nutrient

Researchers recommend developing specific guidelines for groups such as women, older adults, and vegetarians.

Conclusion

Creatine is more than just a sports supplement. Its impact extends to brain, emotional, metabolic, and reproductive health. While research continues, it is already emerging as a key supplement for overall wellness across various stages of life.

A team of scientists from Columbia University has identified a type of neuron in mice that acts as a natural “switch” to control appetite. This discovery, published in Nature Neuroscience and reported by New Scientist, could revolutionize obesity treatment in humans.

The Brain Switch That Tells Us When to Stop Eating

The newly discovered neurons are located in the brainstem, specifically in the dorsal raphe nucleus, a region associated with feeding, mood, and sleep. These cells produce cholecystokinin (CCK), a hormone linked to the feeling of satiety.

How Do They Work?

• They detect signals such as the smell, taste, and texture of food.
• They respond to gut hormones released after eating.
• They send a signal to the brain to slow down food intake and eventually stop eating.

Controlling Appetite with Light (Optogenetics)

Researchers used optogenetics (light-based neuron activation) to control these cells in mice:

• When activated, the animals ate more slowly and stopped eating sooner.
• When inhibited, the mice continued eating uncontrollably.

Connection to Drugs Like Ozempic and Wegovy

The study revealed that these neurons also respond to GLP-1 agonists, the class of medications that includes semaglutide (Ozempic/Wegovy). This suggests that future treatments could combine:

• Existing drugs (to regulate hormones).
• Targeted therapies for these neurons (to enhance satiety).

Do Humans Have These Neurons?

Although the research was conducted in mice, study leader Alexander Nectow states:

“It is highly likely that humans have similar neurons, but this remains to be confirmed.”

Implications for Obesity Treatment

Obesity affects over 650 million adults worldwide (WHO). If confirmed in humans, this discovery could lead to:

• More precise therapies (with fewer side effects).
• Medical devices that modulate the activity of these neurons.
• Better combinations with current medications.

Next Steps

The team now aims to:

1. Confirm the presence of these neurons in humans.
2. Explore whether their malfunction explains eating disorders (such as binge eating).
3. Develop non-invasive methods to stimulate them.

The End of Extreme Dieting? While years of research are still needed, this breakthrough brings science closer to more effective and natural obesity treatments.

Chronic lower back pain is one of the most common and debilitating conditions worldwide, affecting millions of people and limiting their ability to perform daily activities. In search of relief, many patients turn to treatments such as epidural steroid injections. However, a recent guideline from the American Academy of Neurology (AAN) suggests that the evidence supporting their effectiveness is limited, particularly for certain types of chronic lower back pain.

What Are Epidural Steroid Injections?

Epidural steroid injections are a medical procedure in which a corticosteroid medication is administered into the epidural space of the spine. This treatment aims to reduce inflammation and relieve pain in patients with conditions such as radiculopathy (pain caused by a pinched nerve) or spinal stenosis (compression of the spinal cord or nerves).

Although this procedure has been used for decades, its long-term effectiveness has been debated. A recent systematic review published on February 12, 2025, in the journal Neurology sheds new light on this topic.

Key Findings of the Study

The study, led by Dr. Carmel Armon from Loma Linda University in California, analyzed 90 studies conducted over 16 years that evaluated the use of epidural steroid injections in patients with chronic lower back pain. The researchers focused on two main conditions:

a) Lumbar Radiculopathy:

• The injections provided a modest reduction in pain and disability.
• Compared to patients who did not receive injections, 24% more reported less pain, and 16% more experienced reduced disability for up to three months.
• 11% more patients reported reduced disability for six months or longer.

b) Lumbar Spinal Stenosis:

• The injections appeared to reduce disability but not pain.
• 26% more patients reported reduced disability for up to three months, and 12% more did so for six months or longer.
• No significant reduction in short-term pain was observed.

However, the researchers noted that there was insufficient evidence to assess the effectiveness of these injections for neck conditions such as cervical radiculopathy or cervical spinal stenosis.

Limitations and Concerns

While the results suggest that epidural steroid injections may offer some short-term benefits, the researchers highlighted several limitations:

• Long-term effectiveness: No studies were found evaluating whether repeated treatments are effective.
• Impact on daily life: It was not analyzed how these injections affect patients’ ability to return to work or perform daily activities.
• Lack of research in other areas: There is insufficient evidence regarding their use in treating cervical conditions.

Dr. Pushpa Narayanaswami, co-author of the study and a member of Beth Israel Deaconess Medical Center in Boston, emphasized the need for further research:

“Our review confirms the limited short-term effectiveness of epidural steroid injections for certain forms of chronic back pain. Future studies should address these gaps.”

This is a simple headline

The AAN review confirms that epidural steroid injections can be a moderately effective treatment option for some patients with chronic lower back pain, particularly in cases of radiculopathy and spinal stenosis. However, their effectiveness is limited and not without risks.

Researchers urge the medical community to conduct more studies to assess the long-term effects of these injections and their impact on patients’ quality of life. In the meantime, patients should work with their doctors to develop a personalized treatment plan that addresses their specific needs.

 

Henriette van Praag, who grew up in the Netherlands and was always an active person, discovered something fascinating about the benefits of exercise while working as a scientist at the Salk Institute for Biological Studies in San Diego in the late 1990s. She revealed that exercise could stimulate the growth of new brain cells in older mice—a revolutionary idea at the time. This changed her perception of physical activity, and since then, she has adopted a more serious approach to her routine, including CrossFit and running eight to nine kilometers several days a week. From improving mood to strengthening cognitive functions, exercise offers a wide range of benefits for brain health.

Immediate Cognitive Boost

Exercise benefits the brain by enhancing short-term cognition. Studies have shown that people who engage in physical activity exhibit immediate improvements in working memory and other executive functions. This is partly because exercise increases the release of neurotransmitters such as epinephrine and norepinephrine, which are essential for maintaining attention and processing information, explains Marc Roig, a professor at McGill University.

Additionally, dopamine and serotonin—neurotransmitters associated with well-being and happiness—are also released during physical activity. These chemical changes contribute to the sense of well-being many people experience after running or playing sports.

Long-Term Benefits

While the immediate effects are remarkable, the greatest benefits of exercise for the brain are observed when maintaining a consistent routine. Those who exercise regularly perform better on cognitive tests compared to sedentary individuals. Moreover, research indicates that the benefits multiply over time, as participating in an aerobic exercise program for several months can improve overall cognition.

It’s important to note, however, that exercise’s effects on cognition are not miraculous. According to Roig, one cannot expect exercise to grant a “supermemory.” However, the long-term impact on the brain is significant and real.

Exercise and Mental Health

Those who regularly engage in physical activity report better mental health compared to sedentary individuals. Furthermore, exercise can be an effective treatment for depression. In fact, some psychiatrists and therapists prescribe exercise programs as part of a therapeutic plan.

The Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. This amount of exercise can serve as a good benchmark for those looking to improve their overall well-being.

Protection Against Neurodegenerative Diseases

One of the most notable benefits of exercise is its ability to protect against neurodegenerative diseases, such as Alzheimer’s and dementia. Michelle Voss, a professor at the University of Iowa, emphasizes that physical activity is one of the most effective health behaviors for improving cognitive function and reducing the risk of these conditions.

How Does Exercise Benefit the Brain?

The process by which exercise improves brain health begins in the muscles. When we exercise, muscles release molecules that travel through the bloodstream to the brain. Some of these molecules, such as irisin, have neuroprotective effects, meaning they can help protect and restore brain cells.

Additionally, exercise improves blood circulation, facilitating the flow of these molecules to brain regions and enhancing neuronal health. A key example is the brain-derived neurotrophic factor (BDNF), a hormone that plays a crucial role in creating new neuronal connections and repairing brain cells.

The Most Beneficial Type of Exercise

Experts agree that any type of exercise is good for the brain. However, most studies have focused on aerobic exercise, and high-intensity activities like cardiovascular training have been shown to provide greater benefits. Improving cardiorespiratory fitness is key to maximizing the cognitive benefits of exercise.

As Henriette van Praag demonstrates, incorporating intense exercise into daily life can make a difference. Although it may seem challenging on busy days, finding ways to include physical activity—like cycling uphill—can be an excellent way to stay active and continue enjoying the benefits of exercise.

Office work is an integral part of daily life for many. Spending long hours in front of a computer, sitting at a desk, or performing repetitive tasks can lead to muscle and posture problems. Lack of movement and poor posture can result in muscle pain, stiffness, and even long-term injuries. However, with some simple habits and strategies, it is possible to maintain muscle health and prevent the negative effects of prolonged sitting.

1. The Importance of Proper Posture ⁽¹⁾

One of the main causes of muscle pain for office workers is poor posture. Spending hours in a sedentary position, especially with a hunched back or tense shoulders, can strain certain muscles and cause discomfort in areas such as the lower back, neck, and shoulders.

How to correct your posture:

• Keep your back straight and shoulders relaxed.
• Align your feet with the floor.
• Position your screen at eye level.
• Use a keyboard and mouse at a comfortable height.

2. Take Active Breaks and Stretch Regularly ⁽¹⁾

Sitting for long periods without moving can lead to muscle and joint stiffness. Taking active breaks every 30-60 minutes helps prevent muscle fatigue, improve circulation, and reduce accumulated tension. These breaks don’t have to be long; just 5-10 minutes of light activity can relieve muscle pressure.

Exercises for muscle health at the office:

• Neck and shoulder stretches.
• Lower back stretches.
• Wrist and hand stretches.

3. Use an Ergonomic Workspace ⁽²⁾

A well-designed workstation is crucial for long-term muscle health. Poor workspace design can put unnecessary strain on your wrists, shoulders, neck, and back, increasing the risk of musculoskeletal disorders.

Tips for an ergonomic setup:

• Adjust your chair and desk height so your feet are flat on the floor and your desk is at elbow level.
• Use ergonomic keyboards and mice to reduce wrist and finger strain.
• Invest in an ergonomic chair with proper lumbar support.

4. Incorporate Movement Into Your Day

In addition to active breaks, it’s important to add more movement to your daily routine to counteract the effects of prolonged sitting. Small changes can increase physical activity without disrupting your work.

Suggestions:

• Walk during your breaks. Take a quick walk around the office or outside to improve circulation and reduce stiffness.
• Use stairs instead of the elevator. This strengthens your legs and boosts circulation.
• Stand while working. Consider using a standing desk or adjustable workstation.

5. Exercise Outside of Work: The Key to Long-Term Muscle Health

While breaks and stretches are essential during the workday, exercising outside of work is equally important. Regular physical activity helps maintain muscle strength and flexibility, reducing the risk of pain and injuries.

Recommended exercises:

• Strength training: Weightlifting or resistance exercises strengthen muscles, especially in the back, core, and legs, improving posture and supporting long hours of sitting.
• Yoga or Pilates: These practices enhance flexibility, strength, and body awareness, helping prevent stiffness and muscle pain.
• Cardio: Activities like walking, running, swimming, or cycling improve circulation and keep muscles active and healthy.

6. Hydration: An Essential Factor for Muscle Health

Proper hydration is key for muscle function. Dehydration can cause muscle cramps, fatigue, and other performance issues. Make sure to drink enough water throughout the day to keep your muscles well-hydrated.

Hydration tips:

• Drink at least 2 liters of water daily, especially if you sit for extended periods.
• Consider electrolyte-infused water after intense activities to replenish lost minerals.

7. Consider Technology: Support Tools

Certain tools can help promote muscle health during office work:

• Active break reminder apps: Apps that notify you every 30-60 minutes to stretch or take a short walk.
• Height-adjustable desks: These allow you to alternate between sitting and standing, reducing spinal pressure and improving circulation.
• Smartwatches or fitness trackers: Many devices have built-in reminders to move and stretch throughout the day.

 

A new study led by researchers from Stanford Medicine and Harvard Medical School has revealed a surprising finding: the molecule lac-phe, produced after vigorous exercise, is also responsible for the moderate weight loss observed in patients taking metformin, a common medication for type 2 diabetes. This discovery opens the door to new strategies for developing weight-loss drugs.

What is lac-phe, and why is it important?

Discovered in 2022 by a team from Stanford Medicine, lac-phe is a hybrid molecule made up of lactate (a byproduct of muscle activity) and the amino acid phenylalanine. This molecule is known to regulate hunger after intense exercise, reducing appetite in humans, mice, and even racehorses. Now, researchers have confirmed that the same molecule is activated by metformin, linking the medication for the first time to the same metabolic pathways triggered by exercise.

Metformin and lac-phe: The Connection to Weight Loss

The study, published in Nature Medicine, shows that metformin, in addition to its well-known ability to control blood sugar levels, stimulates the production of lac-phe. Obese mice treated with metformin experienced a significant increase in lac-phe levels in their blood, reduced their food intake, and lost about two grams of weight in nine days. Similarly, blood samples from people with type 2 diabetes showed a notable increase in lac-phe levels after 12 weeks of metformin treatment.

“The effect of metformin on lac-phe production is as significant as that of vigorous exercise,” explained Jonathan Long, PhD, one of the study’s lead authors.

The Role of the Gut in lac-phe Production

Researchers identified that intestinal epithelial cells are the primary source of lac-phe production induced by metformin. In experiments with genetically modified mice that were unable to produce lac-phe, weight loss and appetite suppression were not observed after metformin administration, confirming the critical role of this molecule.

Moreover, the study showed that mice incapable of producing lac-phe were also resistant to the anti-obesity effects of exercise, further reinforcing the connection between this molecule, metabolism, and body weight regulation.

Implications for Drug Development

Although the weight loss associated with metformin is modest (around 2% to 3% of body weight in the first year), this discovery could serve as a foundation for developing more effective treatments. Current medications, such as semaglutide, which can achieve weight loss of 15% or more, also originated from research based on modest initial findings.

The possibility of optimizing oral medications like metformin to influence hunger and energy regulation pathways is exciting. According to Long, “These findings suggest that we are just beginning to uncover a new class of drugs to control body weight.”

A Promising Future for Weight Management

The discovery of lac-phe as a critical mediator in weight loss induced by metformin and exercise highlights the intimate connection between muscle metabolism, the gut, and the brain. This breakthrough not only expands our understanding of how the body regulates hunger and energy but could also revolutionize the treatment of obesity and other metabolic diseases in the future.

The research team plans to continue exploring ways to optimize these pathways to develop more effective and accessible therapies, with the goal of improving the health of millions of people worldwide.

Water is an essential element for our health and well-being, but its importance is magnified when we talk about losing weight. Not only is it vital for keeping our bodily functions in top shape, but it can also be a great ally in achieving the caloric deficit that is key for weight loss. This seemingly simple habit could be the push you need to reach your health goals.

How Much Water to Drink for Weight Loss?

The amount of water recommended for weight loss varies depending on studies and recommendations, but there’s a common ground: drinking enough water helps reduce calorie intake. A study conducted by the University of Illinois in the United States established a direct link between water consumption and a reduction in caloric intake.
This study, which involved 18,000 people, found that those who drank more water daily—around 4.2 glasses on average—saw a reduction in their calorie intake. Those who opted to drink more than four glasses a day consumed about 70 fewer calories per additional glass of water. This suggests that increasing your water intake can help you control your weight by reducing the number of calories or high-calorie drinks consumed unconsciously.

Why Does Water Help with Weight Loss?

Water, whether from the tap or bottled, provides calorie-free hydration, making it a perfect option for those looking to lose weight. Moreover, drinking water can help increase the feeling of fullness, reducing the need to overeat or snack between meals. Drinking water before meals can also help you eat less, improving digestion and promoting mindful eating. Water also boosts metabolism, allowing you to burn more calories even at rest. Additionally, it helps eliminate toxins from the body, promoting better organ function and contributing to healthier skin, among other benefits.

10 Tips and Habits to Drink More Water

For many people, the recommendation to drink at least 1.5 liters of water a day may seem challenging. However, adopting a few simple habits can make the process easier and help you maintain proper hydration consistently:

1. Drink a glass of water as soon as you wake up: This habit helps purify the body and start the day with energy.
2. Always carry a bottle with you: Whether in your bag or at your desk, having water nearby will remind you to drink more often.
3. Opt for flavored water: If you don’t like plain water, add fresh fruit, mint leaves, or spearmint for a refreshing, natural touch.
4. Drink tea: Infusions and teas are not only tasty but can also help increase your daily fluid intake.
5. Drink water before meals: This simple habit aids digestion and can help you eat less during meals.
6. Replace soda with sparkling water: If you enjoy bubbly drinks, sparkling water is a great calorie-free alternative.
7. Set a daily goal: Set a clear target for how much water you want to drink each day and stick to it.
8. Make water your favorite drink: Gradually swap sugary drinks for water, helping to reduce your calorie intake.
9. Add frozen fruit instead of ice cubes: This will give your water a different flavor and encourage you to drink more.
10. Use tracking apps: There are many mobile apps that remind you to drink water and allow you to log your daily consumption.

⚠️ Remember, hydration is just one aspect of a comprehensive weight loss plan, which should also include a balanced diet and regular exercise. But without a doubt, drinking water is one of the easiest habits to implement and can have a big impact on your health and your journey toward a healthier lifestyle.

Conclusion

Maintaining proper hydration is not only crucial for your overall health but also an effective strategy for weight loss. Drinking water not only helps reduce the number of calories you consume, but it also improves your metabolism and digestion. Adopt simple habits, and before you know it, drinking enough water will become part of your daily routine, pushing you toward your wellness goals.