Creatine: Kicking your fitness level up a notch or two, it can work for you

Photo: Alora Griffiths/Unsplash

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by Matt Sheehan
OSF Healthcare

In the sports world, victory can be just inches or seconds away.

Photo provided

Dr. Karan Rai

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BLOOMINGTON - Think about ‘The Longest Yard’ in Super Bowl 34 between the Tennessee Titans and St. Louis Rams. In the final play of the game, one yard was all that stood between the Titans and the Vince Lombardi Trophy.

Or look at the 2024 Summer Olympics! Noah Lyles earned the United States a gold medal after winning by just five thousandths of a second in the 100-meter final.

Athletes look for game changers to help propel themselves ahead of the competition, and creatine has entered the chat.

Who does creatine work for?

“Creatine, when used appropriately, can improve your max power. It can help with muscle growth in certain individuals, it typically does not have as significant of an impact when you're doing more endurance-based sports," says Karan Rai, MD, a sports medicine physician with OSF HealthCare. "If you're a weekend warrior or CrossFit athlete trying to get a little extra boost, while practicing appropriate hydration and dietary intake, I think creatine has benefits.”

Dr. Rai adds that in the realm of supplements, creatine has been “decently studied over the years.” He says football players, power lifters and track sprinters could benefit from the supplement. However, if you’re training for an upcoming Ironman or triathlon, it’s really not necessary.

Hydrate, hydrate, hydrate!

It’s no surprise that extreme exercise increases the amount we sweat. With or without creatine, that’s reason enough to up your water intake. But Dr. Rai says with creatine, there’s an added reason to why water is so important.

“Commonly I'll find someone who is new to using a supplement and they'll come see me and talk about muscle cramps or excessive fatigue after their workouts,” Dr. Rai says. Oftentimes it's because of an imbalance in their intake, whether that's food intake or hydration."

If you already cramp constantly or are not as experienced in weight training, Dr. Rai would recommend caution in using creatine. He says to talk to your primary care physician or a sports medicine physician to see if creatine is a beneficial option for you.

Best times to use creatine

Before and/or after your workouts are times Dr. Rai recommends taking creatine. He says like most dietary changes, don’t rush it.

"When someone is using creatine, I recommend they start slowly. Typically, utilizing it before the workout and making sure your workout is power based vs. endurance-based matters," Dr. Rai says. “Just starting off, depending on the serving size, use one to two scoops.”

Careful with the caffeine!

Avoid a ton of caffeine consumption if you're using creatine. Caffeine can elevate the heart rate and creatine can cause cramping, so combining those things could lead to "adverse outcomes," Dr. Rai says.

"Supplements are meant for augmentation," Dr. Rai adds. “A healthy diet, hydrating appropriately while cultivating your goals, whether you're a power or endurance athlete, gives the max benefit. Really we should be looking at creatine or sports drinks as a way to augment and get that extra 5-10% we are pushing for, based off our goals.”

If you’re looking to add creatine to your lifestyle, Dr. Rai recommends creating an individualized plan with your doctor or sports medicine team.

Due to limited data, the American Academy of Pediatrics does not recommend creatine for kids under 18.

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Exercising in your golden years, the right way to go about it

Photo: Ketut Subiyanto/PEXELS

Exercising as you age is helps reduce the risk of many ailments like heart disease, Alzheimer's, high blood pressure and obesity. In general, doctors agree, people who maintain muscle mass as they age experience fewer health issues.

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by Tim Ditman
OSF Healthcare

PONTIAC - With age comes physical limitations. But it’s important to stay active, says John Rinker, MD, an internal medicine physician who specializes in geriatrics at OSF HealthCare. When you keep moving, it helps reduce the risk of things like diabetes, high blood pressure, heart disease, obesity, cancer and neurocognitive diseases like Alzheimer's.

In other words, Dr. Rinker says, it’s not fun to live long if you’re not well. Your lifespan versus your health span, as he puts it.

“It really, really pays to maintain exercise and be in good physical shape as you age. It reaps huge dividends on how long you live,” Dr. Rinker stresses.

Guidelines

Each person should have a tailored plan as advised by a health care provider. But regardless of your age, the American Heart Association (AHA) generally recommends 150 minutes of moderate physical activity or 70 minutes of vigorous physical activity each week, spread out over several days. A brisk walk would qualify as moderate intensity (also called zone two training), while running, swimming or riding a bike would be vigorous. Vigorous exercise is associated with a term called VO2 max, referring to maximum use of oxygen. In layman’s terms, you’re breathing hard and conditioning the heart.

“Most of that type of [vigorous] training is at a higher interval. You’re going to get breathing really hard for three to five minutes while you sustain a pace that’s rather difficult. Then you’re going to rest and let that heart rate come back down. Then go back to the hard exercise,” Dr. Rinker explains. “That back and forth with the heart rate really helps to train how well your heart can pump blood to muscles. That’s a really good marker of how well conditioned you are.”

The AHA also recommends two days of strength training per week. That could be lifting weights, using resistance bands or calisthenics, where you use your body weight for resistance rather than equipment.

“I really like the strength training piece,” Dr. Rinker says.

“It doesn’t take a lot as you age to tension a muscle enough to maintain muscle mass. We really find that people who are able to maintain muscle more muscle mass as they age are going to do much better with those health span and lifespan issues,” he adds. “So, the goal isn’t to make everyone a huge bodybuilder. The goal is to decrease the rate of decline as we age.”

On the days you do strength training, aim for 30 minutes per day. Dr. Rinker says if you really want to lean into this area of fitness, consider getting a personal trainer.

Limitations

It’s important to work around your ability and not push through pain, Dr. Rinker says. If aging has brought back or leg pain, skip the treadmill and try swimming or a weightlifting session while seated.

“You want to make sure you’re not going to injure something further. That will create a bigger setback or other deficit that are not going to help you in the long run,” Dr. Rinker says.

The bottom line

From VO2 max to zone two to calisthenics, there are a lot of terms to keep straight. If you don’t want to overthink it, just remember to keep moving. Push yourself with some vigorous workouts if you can, but commit to some form of exercise regularly.

“Most of your day-to-day exercise [as an older adult] should be just basic activity,” Dr. Rinker says. “Think of a brisk walk. Walking at a pace for about 30 minutes where you could still hold a conversation with somebody, but it would be difficult to sing a song.

“If I can just get someone to walk every day, I think they’re going to be in good shape,” he adds.

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Fitness Tracking Competition from NFL PLAY 60 launched, competition starts next week

by The American Heart Association

DALLAS - The American Heart Association and National Football League are asking classrooms, afterschool programs and other student groups to join the NFL PLAY 60 Fitness Tracking Competition from Jan. 22 to Feb. 9. The classroom with the most activity minutes in each of the 32 NFL club markets will receive a $1,000 grant with an additional $1,000 PLAY 60 grant awarded to the top classroom overall. The competition and the goal of NFL PLAY 60 is to increase physical activity in kids which impacts overall mental and physical wellness which is essential to help children reach their full potential.

The NFL PLAY 60 Fitness Tracking Competition takes place in the free NFL PLAY 60 app, (available for iOS and Android devices). The app invites users to select their NFL team and control personalized avatars onscreen with their own physical movement. Users can create custom workouts, earn special PLAY points and unlock cool NFL gear for on-screen PLAY 60 avatars. Using the Group Quickplay feature in the app's Teacher Dashboard, students will get active together adding to their classroom's total activity minutes. Educators can commit to participating now at heart.org/NFLPLAY60 and will officially register their student group via the app on Jan. 22.

"Working together with the National Football League on NFL PLAY 60, we're excited for continued ways to support getting youth across the country moving towards a healthier and more active lifestyle," said American Heart Association Chief Executive Officer Nancy Brown. "It's our 100th birthday and we're committed to making our future all about improving yours. Prevention skills as well as lifesaving skills, such as CPR, are critical to change health outcomes across generations."

The American Heart Association and the NFL offer students, teachers and families different ways to add movement minutes to achieve their daily goal of 60 minutes of play. In addition to the NFL PLAY 60 app, the NFL PLAY 60 Exercise Library features two-to-three minute on-demand exercise videos from each of the 32 NFL teams featuring players, NFL Legends, cheerleaders and mascots.

Lastly, the NFL PLAY 60 Fitness Break broadcasts are a series of three 15-minute synchronous broadcasts that get students moving with sneak peeks into the NFL season, including tentpole events like the Kickoff, Super Bowl and Draft. The last Fitness Break broadcast of this school year, the NFL Draft broadcast, will air on April 25 at 1 p.m. ET/ 12 p.m. CT/ 10 a.m. PT. Advanced registration is required.

Rooted in American Heart Association science, the NFL PLAY 60 initiative helps children develop healthy habits for a better chance of a healthy adulthood. The program encourages kids to get a minimum of 60 minutes of vigorous physical activity each day to meet the U.S. Department of Health and Human Services' 2018 Physical Activity Guidelines for Americans[1]. Reducing sedentary behavior and increasing physical activity are keys to immediate and long-term health for children.

"As proud partners of the American Heart Association, the NFL is excited to once again kick off the NFL PLAY 60 Fitness Tracking Competition to encourage students to achieve the daily goal of 60 minutes of play," said NFL Senior Vice President of Social Responsibility Anna Isaacson. "Through our NFL PLAY 60 app, we are providing youth across the country with an interactive and engaging platform to get moving with their favorite NFL teams."

The NFL and the American Heart Association have been teaming up since 2006 to inspire kids through fun and engaging ways to get physically active for at least 60 minutes a day. Information on NFL PLAY 60 resources and additional grant opportunities can be found online at heart.org/NFLPLAY60.

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You've heard it before, as you age, exercise and eat healthy

by Tim Ditman
OSF Healthcare

RANTOUL - The National Institute on Aging says people age 65 and older are at a higher risk for heart attack, stroke, coronary artery disease and heart failure. February – American Heart Month - is the perfect time for people 65+ and their caregivers to arm themselves with the information and supplies needed to keep their heart healthy.

Karen Whitehorn, MD, is an internal medicine physician at OSF HealthCare. Of the many risk factors for heart issues in older people, she points to blood pressure as a big one to watch. Dr. Whitehorn says a healthy blood pressure reading is 130/80 and below.

"If you're on medication, take your medicine every day," to keep your blood pressure normal, Dr. Whitehorn says. "Exercise and eat healthy. You want a diet that's low in sodium and processed food. You want fruits, vegetables, fresh whole grains and lean proteins like turkey, chicken and lean pork."

An annual physical exam is critical, too.

On exercise, Dr. Whitehorn admits mobility may be an issue for older people. She recommends checking with a health care provider like a physical therapist to see what exercises are right for you. Some workouts can be done sitting down. Low-impact cardio like walking is an option.

"But if any exercises hurt, don't do them," Dr. Whitehorn warns. "If you walk too far and you're having pain, stop walking. You might not want to walk every single day."

Dr. Whitehorn says if you have high blood pressure, check it at least once a day at home. Ask your health care provider what type of home blood pressure kit is best. If you don't have high blood pressure, check it every six months. Your provider should also check your blood pressure when you have an appointment. But Dr. Whitehorn says don't worry if that reading is a little high.

"People get nervous just seeing the doctor. They're already a little upset because they have to come to the doctor," Dr. Whitehorn says of the phenomenon known as white coat syndrome. "So when you take their blood pressure, it goes up. Normally, the nurse takes the blood pressure first. Then, after the person has been resting for a while, the doctor takes it again. It usually comes down."

Other symptoms of heart issues include shortness of breath, chest pain and dizziness. Someone experiencing a heart attack might suffer nausea and neck, arm or shoulder pain. If you experience these symptoms, call 9-1-1 right away.

Your doctor may order a stress test to get a better idea if your symptoms are indeed due to a heart problem. Dr. Whitehorn says one type of stress test puts you on a treadmill while your heart rhythm is monitored.

"If the rhythm is abnormal, it might indicate there's a problem with your heart," Dr. Whitehorn says.

For people who can't tolerate walking or jogging on a treadmill, there is medicine to safely increase their heart rate while a health care provider monitors.

If the results of the stress test warrant further examination, a doctor will perform a cardiac catheterization. They will insert a catheter, usually through the groin, and send it up to your heart to take images using contrast dye. This will show if any of your arteries are narrow and what steps the provider will take next, short term and long term.

Learn more about heart care on the OSF HealthCare website.

Get in shape before hunting season, strokes and heart attacks can happen

by American Heart Association

DALLAS -- The crisp fall air is a welcome signal for the beginning of hunting seasons across the country, and while gun safety is an important part of any hunting season, the American Heart Association says heart attacks may be one of the biggest dangers many hunters face.

“Many people look to hunting as a way to relax and commune with nature and if you’re healthy and in good physical shape, it can be a great way to get some outdoor exercise. However, for many hunters, the extra exertion, colder temperatures and even the excitement of the hunt can add up to a deadly combination,” said Gustavo E. Flores, M.D., a member of the American Heart Association’s Emergency Cardiovascular Care committee and chairman and chief instructor for Emergency & Critical Care Trainings, LLC, in San Juan, Puerto Rico. “Unfortunately, every year some hunters experience heart attacks or strokes while in the woods, so it’s important to recognize symptoms and to be able to take quick action.”

According to Flores, developing an exercise regimen and getting a good health check-up prior to hunting season would be idea. However, many hunters may not think ahead to prepare physically for the exertion hunting can have on the body – especially the heart. The colder temperatures of hunting season can cause blood vessels to constrict. Tracking prey may mean lots of walking or running, often in hilly terrain. The excitement of seeing and connecting with a target can release hormones that can increase blood pressure to cause the heart rate to spike. Then the labor of dragging an animal through the woods can leave even the most fit hunter breathless.

“Heart attacks and strokes can happen even to people who seem in good physical shape,” Flores said. “Listen to your body, take breaks if needed and have a plan in case of emergencies. Never hunt alone if possible and if cell phone service isn’t available, use walkie-talkies to stay in touch with your hunting party. Recognizing the warnings signs and seeking immediate help are key.”

Some heart attacks are sudden and intense. But most start slowly, with mild pain or discomfort. Pay attention to your body and call 911 if you experience:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes – or it may go away and then return. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath. This can occur with or without chest discomfort.
• Other signs. Other possible signs include breaking out in a cold sweat, nausea or lightheadedness.

Use the letters in F.A.S.T to spot a stroke

• F = Face Drooping – Does one side of the face droop or is it numb? Ask the person to smile. Is the person's smile uneven?
• A = Arm Weakness – Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?
• S = Speech Difficulty – Is speech slurred?
• T = Time to call 911
• Other signs can include: numbness or weakness of face, arm, or leg, especially on one side of the body; confusion, trouble speaking or understanding speech; trouble seeing in one or both eyes; trouble walking, dizziness, loss of balance or coordination; or a severe headache with no known cause

Getting a person to the hospital quickly during a heart attack or stroke is critical to ensure they get medication and treatment to save their life. If calling 9-1-1 isn’t an option in the woods, it can also help to know in advance where the closest hospital is to the hunting area.

Cardiac arrest differs from a heart attack because the heart suddenly stops beating, often without any warning. Signs of a cardiac arrest are:

• Sudden loss of responsiveness – The person doesn’t respond, even if you tap them hard on the shoulders or ask loudly if they're OK. The person doesn’t move, speak, blink or otherwise react.
• No normal breathing – The person isn’t breathing or is only gasping for air.

In the event of a cardiac arrest, seconds count. Call 9-1-1, begin CPR immediately and continue until professional emergency medical services arrive.

“Learning hands-only CPR is one of the best skills any hunter can have. The American Heart Association offers many local CPR classes, and even if you haven’t taken a formal class, you can still save a life. It’s two simple steps – call 9-1-1 and push hard and fast in the center of the chest,” Flores said. “While hunting can be a very strenuous activity, taking a few precautions and being prepared can make a difference in the safety of the experience.”

Good for the heart, golfers have a significantly lower death rate

by American Heart Association

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DALLAS -— While golfing was once known as the game of kings, the American Heart Association, the world’s leading nonprofit organization focused on heart and brain health for all, says you don’t have to be royalty or a professional player to reap health benefits from hitting the links at your local golf course. Research presented at the Association’s International Stroke Conference in 2020 found that regularly golfing – at least once per month – lowered the risk of death, especially among older adults.

Golfing can provide benefits such as stress reduction and regular exercise. Due to its social nature and typically slower, controlled pace, people of most all ages and physical fitness levels can play the sport.

Paul Dalbey lines up his put on the 6th green at the 2005 University of Illinois Open golf tournament. Time spent outside enjoying nature, social interaction and even the friendly competition of a round of golf is beneficial to one's health.

Photo: PhotoNews Media/Clark Brooks

"The regular exercise, time spent outside enjoying nature, social interaction and even the friendly competition of a round of golf are all elements that can foster mental and physical wellbeing," said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine in Chicago. "The past couple of years have been hard and many of us have picked up some unhealthy lifestyle behaviors such as more eating and less physical activity, and we’ve missed the company of friends and family. I think golfing can offer a great opportunity to start venturing back out into an enjoyable activity that can feed our hearts and our souls."

For the study on golfing, researchers from the University of Missouri in Columbia, analyzed data from the Cardiovascular Health Study, a population-based observational study of risk factors for heart disease and stroke in adults 65 and older. Out of nearly, 5,900 participants, average age 72, researchers identified nearly 400 regular golfers. During the 10-year follow-up period, death rates for golfers were significantly lower than for non-golfers.[1]

A comprehensive review of research published in the British Journal of Sports Medicine analyzed more than 300 scientific studies, leading a panel of 25 public health experts to issue an international consensus statement, from several sporting and golf organizations, noting the health and social benefits of golf.

"The American Heart Association recommends most people get at least 150 minutes of moderate-intensity exercise a week. Golfing qualifies as a moderate-intensity exercise, specifically if you are walking an 18-hole course, carrying your golf clubs," said Lloyd-Jones. "While golfing, you’re increasing your heart rate and blood flow, enhancing brain stimulation, improving your balance and socializing. Even if you are riding in a cart and playing a short course of only 9 holes, you’re still being physically active, and we know any movement is better than none."

There are a few safety measures to take into consideration before hitting the greens. Before you start, warm up with a few stretching exercises and be sure to wear sunscreen even on cloudy days. Also, stay hydrated by drinking plenty of water and don’t get overheated. Be aware of the signs of a heat stroke and if you or your fellow golfers show any of these symptoms, call 9-1-1 and seek emergency medical help right away:

• Fever (temperature above 104 °F)
• Irrational behavior
• Extreme confusion
• Dry, hot, and red skin
• Rapid, shallow breathing
• Rapid, weak pulse
• Seizures
• Unconsciousness

M.A.S.K. tips & resources can help parents' responsibilites raising their kids

Photo: SOFATUTOR/Unsplash

NewsUSA -- Parenting is hard, and the past year was especially challenging for parents of school-aged kids, as they struggled to juggle their children's virtual school and the loss of many activities and in-person contact with friends.

The goal of MASK (Mothers Awareness on School Age Kids) is to provide resources for parents, children, schools, and communities that address the challenges facing families and empower children to make safe and healthy choices. MASK is a nonprofit organization founded in 2007, and has evolved into a multimedia format that includes a website, a print magazine, an app, a digital learning platform, and a series of YouTube videos.

MASK tackles topics that include managing peer pressure, coping with trauma, and negotiating the peaks and valleys of social media, which can be especially challenging as families restore their networks and return to in-person school and activities.

"MASK programs teach children and their families how to handle the ever-changing landscape that our children are living in," says Kimberly Cabral, CEO, founder, and publisher of MASK.

Parents and their kids can engage with the MASK tools to build life skills and promote self-esteem through any or all of these options:

- MASKMatters app. Download the app on Apple or Google Play (also available in Spanish) for easy access to age-appropriate life skills resources that can be used by students, parents, and teachers.

- MASK Magazine. For those who like their information in print, MASK Magazine is a quarterly parenting manual and is also available through Zinio digital. Each issue focuses on a specific topic, such as Internet safety, with details on how it impacts children from preschool to college.

- MASK E3 Institute: The digital platform for MASK can be used by schools, community organizations, or families at home. The Institute is designed as a series of year-long comprehensive programs for different age groups: MASK Storytime for pre-K children, MASK Academy for kindergarten through sixth grade, MASK Prep for middle and high school students, and MASK Leadership for colleges students. Each of the age-appropriate programs teach kids social skills and educate them about topics such as bullying, drug and alcohol use, and staying safe online.

- MASK + Live: MASK offers a series of YouTube videos featuring feature medical doctors, clinical psychologists, professors, and other child health professionals who share their expertise on parenting and offer advice on physical health, mental health, and enhancing your relationship with your child.

Visit maskmatters.org for more information about the full range of MASK materials and programs.