These Poses Will Boost Your Spinal Strength & Flexibility

"You're only as young as your spine is flexible."

I often remind myself of this well-known saying whenever I roll out my yoga mat. Each time I practice, I ensure that I dedicate a portion of my session to some much-needed backbends, whereby I focus on building spinal strength, and flexibility. Yoga aims to promote the correct curvature of the spine through building the strength of the muscles surrounding the spine. To do so, your muscles have to contract with more force than they are used to in your daily activities. Here are five yoga poses that you can add to your daily exercise regime for a strong back. 

 

1. Low Cobra Pose

Benefits: This pose aims to tone, strengthen and massage the deep, superficial muscles of the back. 

 

Here's How:  

1. Lie on your stomach, forehead to the floor with your legs and feet together. 

2. Keep your hands by your chest, with your fingertips spread wide. 

3. As you inhale, lift your head and chest without putting any pressure on the hands. 

4. Lift the hands about an inch off the floor for a more challenging back-bend. 

5. Hold for several breaths, then lower as you exhale.  

 

 

2. Snake Pose

Benefits: This pose gives similar benefits to Cobra pose, yet it has a more profound strengthening effect on the back muscles. This pose will also help correct rounded shoulders. 

 

Here's How:  

1. Lie on the stomach, your feet and legs together, chin on the floor. 

2. Interlock your fingers behind you, resting your hands on your buttocks. 

3. Inhale and lift your head and chest, raising your arms and reaching them toward your feet. 

4. Hold the pose for several breaths, then exhale to lower. 

 

 

3. Warrior I Pose

Benefits: As the arms are raised in this pose, Warrior I acts as a mild backbend. Keeping your arms raised also has a strengthening effect on the back muscles. As the upper back is straightened, the curve of the lower back is slightly increased. In this pose, it is therefore essential that you tuck the tailbone under. 

 

Here's How: 

1. Start in tadasana, mountain pose. 

2. Step your left foot back about three to four feet, turning your toes out about 45 degrees. 

3. Inhale and reach the arms up. 

4. Exhale and bend the right knee to a 90-degree angle. 

5. Hold the pose for several breaths, then repeat on the other side. 

 

 

4. Half-Locust Pose

Benefits: This pose is excellent for toning the back muscles and is especially recommended for beginners or those with weak or stiff backs. 

 

Here's How: 

 

1. Lie on the stomach and interlock the fingers, placing your hands under your pelvis. 

2. Keep your arms straight and place your chin on the ground. 

3. Inhale, raising one leg slowly, ensuring that you do not twist the pelvis. 

4. Exhale and slowly lower the leg, then switch your legs. 

5. Repeat the movements several times on each side.  

 

 

5. Bridge Pose

Benefits: This pose fully contracts the muscles. It strengthens the back, particularly the lumbar region. 

 

Here's How: 

1. Lie on your back, bend the knees, bring your heels near your buttocks keeping them hip-distance apart. 2. Place your arms alongside the body, keeping your palms face down. 

3. Exhale and tilt the tailbone toward the pubic bone to flatten the lower back. 

4. Inhale and lift the hips, reaching the chest toward the spine. 

5. Hold bridge pose for several breaths, then exhale to lower.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Home Treatments Can Help Manage Ankylosing Spondylitis

Ankylosing spondylitis is a rare inflammatory condition that can be really difficult to live with, but you can help manage the symptoms of this debilitating disease with smart lifestyle choices, ranging from a specific exercise plan to more unusual treatments like acupuncture. This article focuses on these at-home treatments that will make life with this condition easier, can slow down the progression of the disease and prevent the development of dangerous complications. 

 

What Are the Signs and Symptoms Of Ankylosing Spondylitis?

The symptoms of ankylosing spondylitis (AS) vary greatly, with some patients reporting back pain and stiffness in their late adolescence, and others starting to experience pain or immobility in other parts of the body as late as their mid-40s. Since the causes of the condition are still unknown, it is difficult to predict why people develop AS, but it is known that it may have a genetic component. 

 

Also, men are more likely to suffer from AS than women, and in women, the condition more often manifests itself differently than in men, making diagnosis even more challenging. AS typically starts in the lower back, but it can affect most joints, such as: 

 

The joint between connecting the spine with the pelvis 

 

Vertebrae, especially the lower back 

 

Hips 

 

Shoulders 

 

Ribs and the breastbone.​ 

 

Despite the great variability, AS can be characterized by the following symptoms depending on the stage of the development of the disease:

 

Back pain 

 

Stiffness 

 

Symptoms typically worsen during periods of inactivity, such as sleep or long periods of sitting 

 

Poor posture or stooped shoulders 

 

Pain and lack of flexibility in the feet 

 

Loss of appetite 

 

Low-grade fever 

 

Weight loss 

 

Fatigue 

 

Anemia or low iron. 

 

If left untreated, the vertebrae in the lower back can fuse together, causing a characteristic tilt forward of the upper body. The complications of the disease include eye damage, problems breathing and even heart damage. Medical interventions and surgery are the traditional ways of managing the symptoms of AS, but doctors urge AS patients to stay active to slow the progression of the disease, as there is no cure for AS.

Below, we discuss natural treatments and why they are beneficial to AS patients. 

 

Yoga and Stretching

Retaining your flexibility and range of motion is one of the main goals for an AS patient, as it helps your posture and reduces the pain. Yoga and stretching on a daily basis can make your spine and joints more flexible and improve your strength. Here is an example of yoga exercises beneficial for your spine. 

 

 

Heat and cold therapy

Hot and cold temperatures are your friend if you’re experiencing stiffness or if your joints feel inflamed and painful. A warming shower or heating pads can decrease the pain and stiffness that come with AS, and ice packs may be helpful at reducing inflammation. 

 

 

Exercise

Exercises that aim to stabilize and strengthen the joints are very beneficial to AS patients. These include range-of-motion exercises and strength training exercises. Strength exercises will also help you maintain a healthy weight, which is very important for AS patients. We have a dedicated article on the types of exercise that can reduce pain and inflammation that can be accessed through this link. 

 

 

Posture training

As we have discussed above, bad posture is one of the symptoms of AS, as the stiffness and the pain in the spine affect one’s posture. Practice good posture, give yourself reminders and be aware of how you carry your weight on a regular basis. You can also use special devices, such as chairs and seats that encourage good posture. 

 

 

Therapeutic Massages

Therapeutic massages are beneficial for people suffering from AS, as they can help with the range of motion. Both relaxing and invigorating massages are beneficial, just make sure to mention to your massage therapist that you have AS, as deep tissue massage and joint massage is usually prohibited for patients with AS, and therapists use a specific kind of technique to relieve the pain and inflammation for this condition. 

 

 

Acupuncture

This Ancient Chinese medicinal technique is known for stimulating specific points in the body, which triggers the release of pain-relieving hormones in the brain so this treatment can be beneficial for relieving pain for some AS patients. If you’re considering acupuncture to treat AS, look for a trained professional who works in a clean environment and uses sterile or disposable needles. 

 

In summary, there are a variety of different home treatments of ankylosing spondylitis that will help people suffering from this condition maintain an active and fulfilling life, but each treatment should be discussed and supported by a medical professional for your safety.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The MOST Common Types of Arthritis and How They Differ

Did you know that the most modest classification of the medical term “arthritis” includes at least 50 types of conditions? Some classifications differentiate between over 100 types of arthritis. Still, most people can only name two: osteoarthritis and rheumatoid arthritis. Knowing what the term arthritis means helps us understand so many types of arthritis that exist. 

 

The word arthritis is derived from the Greek arthr- for joint and -itis, medical terminology for inflammation. So, essentially, any kind of inflammatory joint condition can be defined as arthritis, irrespective of the cause. This also explains why the reported 50 million adults and 300,000 children suffering from arthritis across the US may experience varying symptoms and require different treatments. 

 

Understanding what kind of arthritis you or a family member has can help you manage the condition more effectively and choose the best treatments. These are the 8 most common types of arthritis.

1. Osteoarthritis

Osteoarthritis is the type most of us think of when we are asked to describe arthritis, and rightfully so. After all, osteoarthritis is the most common kind of arthritis. According to the CDC, it affects 32 million Americans.

Also known under the name degenerative arthritis, this condition usually begins after age 50. This condition occurs when the cartilage that lubricates your joints dissolves, making the bones rub together. The excessive friction, in turn, produces the all-too-familiar symptoms of the condition: 

- Joint inflammation 

 

- Morning stiffness 

 

- Pain

 

- Limited mobility

 

- Bone injury 

 

- Osteophytes, bony lumps (bone spurs) that appear around the joints or spine. 

 

 Like most types of arthritis, osteoarthritis is diagnosed through joint imaging, bloodwork, and a physical exam. 

 

 

2. Thumb arthritis

 

 

A common subtype of osteoarthritis is thumb arthritis. It affects the joint at the base of your thumb called the carpometacarpal joint, and it can be confused with carpal tunnel syndrome. The condition manifests itself through persistent stiffness, swelling, or pain at the base of your thumb. 

 

Women above age 40 are more likely to suffer from this condition. Thumb arthritis requires early treatment because it can be really debilitating and limiting to patients. The severe hand pain patients experience interferes with one’s ability to grasp items and complete everyday tasks like opening jars or doors. 

 

A simple way to test for thumb arthritis is by touching the tip of your index finger and thumb so that it makes an O shape. If the resulting shape resembles a D more than an O, this could indicate thumb arthritis. 

 

 

3. Rheumatoid arthritis 

 

 

Rheumatoid arthritis is the second most common form of arthritis. Despite popular belief, rheumatoid arthritis usually occurs between the age of 30 and 50. Rheumatoid arthritis tends to become rarer as you get older. Unlike osteoarthritis, rheumatoid arthritis is an autoimmune condition, meaning that it begins when the immune system mistakenly attacks its own healthy tissues.

Apart from the joints, rheumatoid arthritis can damage other body parts, such as the heart, blood vessels, lungs, skin, and vision. The symptoms of rheumatoid arthritis are different from those of osteoarthritis. For example, patients suffering from this condition may experience fatigue, loss of appetite, and fever years before the joint symptoms appear. 

 

A frequent symptom of rheumatoid arthritis is Sjögren’s syndrome - a condition when your eyes and mouth are always very dry. Joint symptoms of rheumatoid arthritis tend to begin in smaller joints, namely the fingers and the toes. 

 

Other symptoms of rheumatoid arthritis coincide with other types, namely:

 

- Morning joint stiffness 

 

- Tender and swollen joints that can be warm to the touch 

 

- Firm bumps under the skin, commonly around the elbows. 

 

 

4. Gout

Gout is a type of arthritis that occurs when urate crystals accumulate inside the joins. These crystals cause sudden attacks of pain, swelling, redness, and extreme tenderness in one or a few joints, most commonly the big toe. A gout attack can develop within a few hours and may continue for days or even weeks. 

 

Almost 4 percent of the adult American population suffers from gout, and anyone can get it, although men are slightly more likely to get it than women. A diet with too much protein may also increase the level of uric acid in the blood, which could lead to more urate crystal deposits in the joints.

 

Gout requires treatment to reduce the pain and minimize joint damage. The affected joint can also become infected, which requires urgent medical care. 

 

 

5. Psoriatic arthritis

Psoriatic arthritis is a type of arthritis that arises in patients suffering from psoriasis. The autoimmune skin condition is poorly understood, but it has a genetic component and usually develops in people aged 30-59. Psoriasis looks like red scaly patches or white dots on fingernails, and it can spread to the joints. 

 

Although the condition is the most likely to affect the fingers, making them swell up and turn pink, any part of the body, including the spine, can be plagued by psoriatic arthritis. Joint swelling, stiffness, and pain are the most common signs of the disease, and these symptoms can come and go, just like the psoriatic skin rash itself. 

 

 

6. Juvenile arthritis

Juvenile idiopathic arthritis is the most common type. This is a group of autoimmune disorders that affect children 16 years old and younger. Like most arthritis types, juvenile idiopathic arthritis causes swelling, pain, and stiffness in the joints, as well as fatigue and fevers. 

 

Swollen lymph nodes and skin rashes are less common but can occur as well. Unfortunately, the condition often causes complications, such as misaligned joints, bone damage, eye damage, and it may affect the child’s growth. If a child exhibits any of the symptoms mentioned above for over a week, seek medical care.

 

7. Ankylosing spondylitis

Ankylosing spondylitis is another terrifying form of arthritis that makes the lumbar vertebrae fuse together. It is more common in men than women, but the exact cause of ankylosing spondylitis is unknown. The symptoms of the condition vary a lot and can begin as early as late adolescence or in your 40s. 

 

The condition starts with a feeling of stiffness or pain in the lower back, but over time, it spreads to the shoulder, hips, and ribcage too. The symptoms typically worsen during periods of inactivity, such as sleep or long periods of sitting. The complications of the disease include eye damage, problems breathing, and even heart damage. 

8. Systemic lupus erythematosus

Systemic lupus erythematosus is one of the most commonly misdiagnosed health conditions of all. Lupus is an autoimmune disease that affects the entire body, including your internal organs and brain. It often damages the joints and other connective tissue in your body. Joint pain due to lupus usually begins in the hands and feet, and then spreads to other areas. 

 

This condition is more prevalent among women than men, and it can cause anything from fatigue, joint pain, and chest pain to hair loss, skin rashes, and mouth sores. With lupus, diagnosing it as early as possible to prevent severe damage to the internal organs is crucial. It is done through a physical exam and blood tests.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Arthritis Pain? Try These Supplements for Relief

Managing life with arthritis can often feel like steering through a storm—each ache and pain a wave threatening to capsize your day. While conventional treatments like medications and physical therapy play a crucial role in managing arthritis, many individuals are turning to supplements as complementary options. These natural alternatives have gained popularity for their potential to alleviate symptoms and support joint health.

It's important to note that supplements should not replace prescribed treatments but rather work alongside them. You should consult your healthcare provider before adding any new supplement to your daily routine to ensure its safety and effectiveness. With that in mind, let's explore ten of the best supplements to help alleviate arthritis symptoms and enhance your quality of life.

1. Omega -3 Fatty acids

 

Omega-3 fatty acids are well-known for their potent anti-inflammatory properties, making them a key supplement for arthritis sufferers. Health experts say reducing inflammation is essential in minimizing arthritis pain and swelling. Omega-3s can be found in fish oil supplements or by increasing your intake of fatty fish like salmon, tuna, and mackerel. 

 

Research suggests that regular consumption may help reduce stiffness and improve joint mobility when combined with other treatments. It's a natural way to support your joints, but make sure to consult your doctor before starting any new supplement regimen. 

 

 

2. Glucosamine

Glucosamine is another popular supplement for people experiencing joint discomfort, especially those with osteoarthritis. It plays a vital role in maintaining the health of cartilage, the soft, flexible tissue that cushions your joints. Often paired with chondroitin, glucosamine may help prevent further cartilage breakdown, offering long-term joint health benefits. 

 

While scientific evidence isn't conclusive, many people report notable pain relief after taking it for several months. Glucosamine supplements come in various forms, including sulfate and hydrochloride, and they are widely available in pharmacies and health stores.

3. Chondroitin

 

Chondroitin is a molecule that naturally occurs in your cartilage, and it's often paired with glucosamine for joint health. It works by absorbing fluid into the cartilage, helping to keep it healthy and flexible. Health experts explain that it also blocks certain enzymes that break down cartilage, potentially slowing arthritis progression. 

 

Chondroitin supplements are usually derived from natural collagen or made synthetically. Though it may take a while to notice its effects, regular use can help relieve joint pain and promote cartilage regeneration, making it a go-to for long-term joint support. 

 

4. Curcumin

Curcumin, the active ingredient in turmeric, is a potent anti-inflammatory compound. By potentially turning off inflammation pathways in the body, curcumin may help reduce both pain and swelling associated with arthritis. For optimal results, health experts recommend a daily dose of 500-1500 mg of curcumin, often combined with black pepper to increase absorption. You can enjoy curcumin in supplement form or simply spice up your meals with turmeric. Both methods can add flavor while helping to manage arthritis symptoms.

5. Vitamin D

Vitamin D is critical for bone health, but research suggests that it can also help alleviate arthritis symptoms. A deficiency in Vitamin D can worsen joint pain and contribute to cartilage deterioration. Ensuring adequate levels of Vitamin D supports immune function and helps maintain strong bones, both essential for managing arthritis. 

 

You can boost your vitamin D levels through sunlight exposure, dietary sources like fortified foods and fatty fish, or supplements. Doctors recommend getting your blood levels checked to determine if supplementation is necessary. A daily dose can help manage arthritis-related discomfort and prevent further joint damage. 

 

6. Collagen Supplements

 

Collagen is increasingly recognized for its role in maintaining joint health, especially for those suffering from osteoarthritis. This protein is a key structural component of cartilage, and research suggests that collagen supplementation may reduce joint pain and enhance overall mobility. Hydrolyzed collagen is particularly effective due to its better absorption in the body. 

 

As we age, our natural collagen production declines, so adding a supplement can help replenish what's lost and reduce the discomfort associated with arthritis. 

 

 

7. Boswellia serrata

 

 

Boswellia serrata, also known as Indian frankincense, is a natural herb with anti-inflammatory properties. It has been used for centuries to treat chronic inflammatory conditions like arthritis. Studies have shown that Boswellia can reduce joint pain and improve mobility, making it a promising option for people with osteoarthritis.

Some people may experience gastrointestinal issues such as acid reflux or nausea, so it’s important to monitor for side effects. Always consult your healthcare provider, especially if you're taking anti-inflammatory medications, as Boswellia may interact with them. 

 

8. Pycnogenol

Pycnogenol, extracted from the bark of French maritime pine trees, is a powerful antioxidant with anti-inflammatory benefits. Studies suggest that it may help reduce pain, stiffness, and swelling in individuals with osteoarthritis. pycnogenol can enhance joint flexibility and mobility by reducing oxidative stress and inflammation. 

 

Though generally safe, it can interact with medications for diabetes and immunosuppressants. Side effects are rare but can include headaches or stomach upset. If you're looking for a natural way to manage arthritis symptoms, pycnogenol might be worth considering.

 

 

9. Methylsulfonylmethane (MSM)

MSM is a sulfur-containing compound that may help reduce joint pain and inflammation in people with arthritis. It is believed to work by reducing the levels of inflammatory molecules in the body. Studies have found that taking MSM supplements can help improve joint function and relieve pain, especially when used in combination with glucosamine. MSM is also known to help improve skin and hair health, making it a versatile supplement for overall wellness. For best results, it is recommended to take MSM consistently over several weeks.

10.Ginger extract

Ginger has long been used for its medicinal properties, particularly for reducing nausea and inflammation. Ginger extract is gaining attention as a potential remedy for arthritis pain because of its anti-inflammatory effects. Some studies suggest that ginger extract can reduce joint swelling and pain, particularly in people with osteoarthritis. It can be consumed in its natural form, through teas or added to meals, or as a concentrated supplement. If you are looking for a natural remedy to complement your arthritis treatment, ginger extract might be worth a try.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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5 superfoods that can help prevent clogged arterie

Concerned about clogged arteries and heart health?

Clogged arteries, a condition known as atherosclerosis, constitute a significant risk factor for heart disease. But the good news is, you can fight back with your diet!

By incorporating some superfoods into your daily diet, you can take a proactive approach to maintaining cardiovascular health and reduce your risk of clogged arteries.

Consultant Cardiologist  shares five super-foods to help prevent clogged arteries and keep your heart healthy.

1. Fatty Fish: Champions of Omega-3s

Salmon, mackerel, and other fatty fish are powerhouses of omega-3 fatty acids. These essential fats act as warriors against inflammation, lowering triglyceride levels, the bad fats in your blood. They also boost HDL, the good cholesterol, which helps remove LDL, the bad kind, from your arteries. Omega-3s even play a role in preventing blood clots and plaque buildup, keeping your arteries clear and flexible.

2. Berries: Antioxidant Powerhouses

Sweet and bursting with antioxidants, berries like blueberries and strawberries are heart-friendly heroes. These antioxidants, particularly flavonoids, combat inflammation and oxidative stress, protecting your blood vessels from damage. Berries are also a good source of fiber, which helps lower cholesterol and promote healthy blood vessel function. So, add a cup of berries to your breakfast or enjoy them as a guilt-free snack.

3. Nuts: A Heart-Healthy Snack

 Almonds, walnuts, and other nuts are nutritional powerhouses packed with unsaturated fats, fiber, and protein. These nutrients work together to lower LDL cholesterol, the villain that clogs arteries. They also improve the health of the inner lining of your blood vessels. Plus, nuts offer an added benefit – omega-3 fatty acids – which provide anti-inflammatory support for your heart.

Almonds, walnuts, and other nuts are nutritional powerhouses packed with unsaturated fats, fiber, and protein.

4. Olive Oil: Nature's Liquid Gold

Extra virgin olive oil deserves a place of honor in your kitchen. Rich in monounsaturated fats and polyphenol antioxidants, it works wonders for cardiovascular health. It reduces inflammation, lowers LDL cholesterol, and improves the function of the endothelium, the lining of your blood vessels. Regularly incorporating olive oil into your diet can significantly reduce your risk of heart disease. Drizzle it on salads, use it for cooking, or enjoy a touch of it with crusty bread.

 5. Leafy Green Vegetables: Nature's Vitamin Boost

Popeye knew what he was doing when he reached for his spinach! Leafy green vegetables like spinach and kale contain vitamins, minerals, and antioxidants that protect your arteries. They're particularly rich in vitamin K, which acts as a shield, preventing calcium buildup in  your arterial walls. Don't forget nitrates, another valuable component in leafy greens, which helps improve blood vessel function and keep your blood pressure in check.

Remember, prevention is always better than cure. So, make these heart-healthy choices and enjoy a long and healthy life!

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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What Are the Pros and Cons of Creatine?

Creatine is a nutritional supplement that can improve exercise performance and promote muscle growth. However, taking creatine above recommended amounts may lead to bloating and increased markers of kidney damage.

Creatine is a natural compound your body uses for a variety of functions, including providing quick bursts of energy.

Your body produces some creatine, but it also occurs naturally in animal proteins like beef and fish.

Benefits

Creatine is one of the most popular and effective supplements for enhancing exercise performance.

It has also been studied for its other potential health benefits, such as healthy aging and improved brain function.

May increase muscle size and strength

Taking a creatine supplement provides your muscles with extra fuel, allowing you to exercise harder for longer.

This extra energy has been shown to increase muscle size, strength, and power. It may also reduce muscle fatigue and enhance recovery.

For example, a 2021 review of studies suggests that taking creatine can increase exercise performance capacity by 5- 10% according to a source.

Creatine was previously thought to be most effective for high-intensity exercise. However, new evidence indicates it may also have benefits for lower-intensity activities, like long-distance running.

May prevent muscle loss in older adults

Creatine may help slow sarcopenia, the progressive loss of muscle strength and function that often occurs naturally with aging.

Sarcopenia affects 10% - 27 % of adults age 60 years and older worldwide. It is linked to physical disability, poor quality of life, and an increased risk of death.

Several studies in older adults suggest that taking this supplement in combination with weight lifting may benefit muscle health. Taking creatine supplements may also help older adults build more muscle mass.

A 2017 study looked at study participants who took creatine supplements and resistance-trained 2 to 3 times per week for 7 to 52 weeks. On average, participants gained 3 pounds (1.4 kg) more lean muscle mass  than those who weight trained alone.

May improve brain function

Most of the creatine in your body is stored in your muscles. However, it also plays an important role in brain function.

Low brain creatine is linked to muscle weakness, movement disorders, and developmental issues.

According to a 2021 study, current evidence suggests creatine supplementation may help:

• reduce mental fatigue
• improve cognition
• improve working and long-term memory

Because brain function can naturally decline with age, these effects may be especially beneficial for older adults.

It’s important to note that while several studies support the positive effects of creatine on brain function, more research is still needed.

Safety and concerns

Creatine is one of most well-studied supplements. However, people may still have concerns about its use.

Is creatine bad for your kidneys?

When taken in recommended amounts, creatine is generally considered safe for most healthy people.

However, previous case reports and animal studies have raised concerns that creatine may cause kidney damage.

A 2013 review suggests that concerns of kidney damage from creatine may be due to increased markers of kidney disease in urine. However, this doesn’t necessarily mean kidney disease is present.

Also, kidney symptoms may be due to excessive creatine intake above recommended amounts and other factors like intense training routines and steroid use.

May cause bloating

A common complaint associated with creatine supplements is discomfort due to bloating.

Creatine can pull water into your muscle cells, leading to water retention and bloating. Although, this may only occur with higher doses of creatine over a short period of time, known as a “loading” phase.

A typical creatine loading phase may involve taking as much as 20 grams (g) per day for 6 consecutive days. However, a 2021 review suggests that smaller doses over a longer period may produce similar results.

You can avoid bloating while taking creatine by keeping your dose to 10 g or less per day

How to take it

Creatine supplements are most commonly available as a powder. You can take creatine by mixing the powder into a drink, like a shake or juice.

While a short-term creatine loading phase may be beneficial before an athletic performance, a maintenance dose of 3-5 gm per day is effective for most people.

There are several types of creatine supplements available. However, creatine monohydrate is the most well-studied and most efficiently absorbed by your body.

The bottom line

Creatine is a popular nutritional supplement that can enhance exercise performance and recovery.

Other benefits of creatine include promoting healthy muscle aging and improving brain function.

When taken at higher than recommended doses, creatine may cause water retention and increase your risk of kidney damage.

Taking 10 g of creatine or less per day is safe for most people.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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