The years go by and with them come new stages that influence women’s health. Menopause occurs in women after 50 approximately, and has different symptoms such as loss of muscle mass, weight gain, weakening of bones – which can cause multiple fractures -… and more. Food plays a fundamental role in alleviating these effects, as well as some supplements or foods rich in creatine: a compound derived from three amino acids.
In general, we get creatine from food such as seafood or raw meats, but these foods have a minimal amount compared to what is found in supplements. In addition, the liver, pancreas and kidneys can also produce it (approximately 1 gram per day). By consuming supplements of this compound, muscle mass increases, something that influences the performance during physical exercisethis is what the Mayo Clinic.
But in addition to the physical benefits, creatine can help mitigate the effects of menopause as well as avoiding the diseases to which women are most at risk during this stage.
What does creatine do in women?
Creatine is a compound derived from three amino acids. It is a protein found mainly in the muscles of the body and in the brain. “The body stores creatine as phosphocreatine mainly in the muscles, where it is used for energy,” the clinic says. For this reason, it increases resistance and muscle mass in those people who increase their consumption through oral supplements.
But, Why is this protein so important in women? Among other things, it helps increase estrogen levels – which decrease during menopause -, promotes bone quality, and influences skin aging, helping to prevent dehydration and the consequent appearance of wrinkles, among others. . We explain in detail the main advantages of this supplement that experts mention.
Helps increase muscle mass during menopause
From the age of 40, women experience a greater difficulty in building muscle in the body according to the nutritionist and digital creator Marta Marcè, who has more than 300 thousand followers on Instagram.
Through your channel YouTube ensures that “muscle is our great talisman in menopause”since it helps us maintain an active metabolism, as well as prevent inflammation or osteoporosis. In this sense, the consumption of creatine supplements also helps to increase glycogen levels: “the other major muscle deposit,” he adds.
Glycogen allows us to further help enhance physical performance, that is, train longer and recover before fatigue. The professional points out that this protein contributes to the intramuscular water retentionwhich positively influences muscle functioning.
For its part, the Mayo Clinic mentions that the use of oral creatine could allow an athlete work harder during repetitions or short raceswhich makes you gain more strength, muscle mass and performance.
What to take to strengthen bones after 50?
We know that when menopause begins in women, estrogen levels decrease, and consequently risk of osteoporosis and bone fractures It is much older. This is because during this natural phase of life the destruction of bones accelerates, as stated by the Spanish Association with Osteoporosis and Osteoarthritis (AECOSAR).
Well, the professionals of the Mayo Clinic share that creatine supplementation could help counteract age-related declines in musculoskeletal and bone mineral density. That is, fractures in the bones that can result in osteoporosis or sarcopenia.
In addition, increasing muscle mass helps at the bone level. And by having more muscle “we are going to pull the muscle more and we are going to stimulate it to stay stronger,” explains Marcè. This is very useful from the age of 40 to counteract osteopenia and osteoporosis.
How to improve insulin resistance in menopause?
As we have already mentioned, menopause causes different symptoms in a woman’s body. Even so, there are many of them that are not as well known, such as a greater presence of glucose spikes. As Marta continues to explain in her profile, starting with perimenopause and menopause there is more insulin resistance.
Following this same line, he explains that creatine consumption influences glucose controlthat is, its good physiological management. “This helps us have fewer glucose or insulin spikes,” he emphasizes.
How to protect the brain during menopause?
Finally, it must be noted the influence of this protein on the brain. And the transition to menopause can be a vulnerability for the female brain. This was revealed by a study by researchers from Weill Cornell Medicine, in collaboration with the University of Arizona (United States).
For this reason, professionals recommend that women take care of brain health through creatine supplementsFor example. The Mayo Clinic highlights that they can influence cognition and brain health: “creatine supplements could improve performance during cognitive tasks, especially in older adults.”
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