You probably don’t need an education to tell you that lack of sleep can seriously affect your mental performance. But if you’re still on the fence, there is a lot of research to support the fact that getting less than seven to eight hours a night can wreak havoc on your ability to perform even basic daily tasks.

While our number one tip will always be ‘get enough sleep’, new research offers a possible boost for those days when a full night’s rest just wasn’t possible and your morning coffee not reduced: creatine.

In a new study published in Scientific Reports, researchers found that a single high dose of creatine can significantly prevent cognitive decline caused by sleep deprivation. Known for its muscle strengthening benefits, creatine has also been researched for its role in brain strengthening, but these studies often focus on the long-term effects of small doses. This new study shows that high doses can have immediate benefits for your mental performance, especially when you are inactive.

After a sleepless night, your brain feels foggy and your reaction time slows to a crawl. This cognitive decline may be caused by a depletion of high-energy molecules in the brain. Scientists, already aware of the long-term benefits of creatine supplementation in these molecules, conducted experiments to see if a larger dose of creatine could damage the sleep-deprived brain more quickly.

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The study

Participants in the study were given a large amount of creatine monohydrate – 0.35 grams per kilogram of body weight, around 20-30g – while they were awake for 21 hours straight. Their cognitive performance and brain chemistry were monitored at different times after taking the supplement. This involved doing a number of battery selection tests, memory tasks and various math and language tests.

Results

The findings paint a convincing picture and are good news for those of us who often find ourselves in the wrong position of a long night. Using high doses of creatine, researchers found:

• It improved the balance of important energy molecules in the brain.
• Prevents a drop in pH levels in the brain – essential for proper brain function.
• Improved mental performance and processing speed, helping participants to think clearly and act quickly.

What This Means for Us

This study suggests that a single high dose of creatine can provide rapid brain power during sleep deprivation, which can be a game changer for late night work sessions or early morning meetings. after a restless night.

The Bottom Line

Forget the old opinion that creatine only works for increasing or strengthening the bench press. This versatile and cost-effective supplement may be your new secret weapon for staying sharp and on top of your mental game, even when you’re short on sleep. short.

With nearly 18 years in the health and fitness space as a personal trainer, nutritionist, breathing coach and author, Andrew has spent nearly half of his life exploring how helping people improve their bodies and minds.

As our fitness editor, he prides himself on keeping Men’s Health at the forefront of reliable, trustworthy and reliable fitness information, whether it’s by writing and testing thousands of fitness tests each year. instead, delve deeper into the science of muscle building and fat loss or explore the psychology of performance and recovery.

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While developing his knowledge base through workshops and courses, Andrew loves practical learning as much as theory, and constantly puts his training to the test in everything from competitions from Crossfit and strongman, to multiple marathons, to hours of 24-hour training and (very unofficial) world record attempts.

You can find Andrew on Instagram at @theandrew.tracey, or just hold up the ‘free pizza’ sign and wait for him to appear.

We all know that too much sugar is bad for us, but it can be hard to give it up – after all, it seems to be a tricky ingredient in many different foods.

According to the NHS, adults should have no more than 30g of «free sugar» every day.

Free sugar is sugar added to food or drink, as well as sugar found in things like honey, syrups, and unpasteurized fruit and vegetable juices, smoothies, and purées.

Although free sugar is often found in the types of foods we crave – for example, chocolate – there is also sugar in fruit, vegetables and milk.

But it’s not these types of sugar that most of us need to cut back on.

Giving up sugar can have huge benefits (Getty Stock Photo)

If you’ve been having too much sugar for a long time, you may decide to give it up, at least for a while.

But since it’s such a big part of our diet, it makes sense that our bodies will have to adapt to a life without sugar.

Here are some of the things that can happen when you give up sugar.

Removal of sugar

It is not surprising to see adverse effects once sugar is removed from your diet.

Those who have given up sugar have reported ‘withdrawal’ symptoms, including depression, anxiety, brain fog, headaches and fatigue.

These side effects can make it difficult to tolerate, but it is important to try and understand the science behind why it happens.

Animal studies have shown that withdrawal from sugar can be similar to withdrawal from drugs.

And of course, these are animal studies and not humans, it gives an indication of why side effects can occur.

In another study, published in the journal Nutritional Neuroscience, the authors wrote: «Research shows that the effects of sugar addiction, withdrawal and relapse are similar to those of drugs of abuse.»

According to the NHS, adults should have no more than 30g of «free sugar» every day (Getty Stock Photo)

Improved dental health

It is not surprising that giving up sugar will have a positive effect on your teeth.

But even reducing sugar intake will be very beneficial.

According to Brooklawn Dental, although we have a lot of bacteria living in our mouths, some of them can be harmful – and they thrive because of the sugar in our favorite snacks.

They explain: «This harmful bacteria eats this sugar, it creates acids that destroy the tooth.

«In other words, these bad bacteria make acids that eat away at the natural enamel, which protects the outside of your teeth.

«When sugar is left on your teeth, it causes acids not only to eat away at the enamel, but often into other parts of your teeth, and this is what causes cavities.»

Strong conditions

You might think that cutting out sugar can reduce your energy, but in fact, the opposite can happen.

While sugar may give you an initial rush, it’s usually followed by an extreme crash.

However, eating natural sugars, along with complex carbohydrates, can actually provide a steady source of energy.

Reducing your sugar intake can help improve dental health (Getty Stock Photo)

Gut health

If you’re struggling with gut health, cutting out sugar can be beneficial.

It’s all about balancing the gut microbiome. When there is an imbalance in the gut, bad bacteria in the gut thrive, which can lead to digestive problems.

Dr. Will Bulsiewicz said very well that reducing sugar intake can help balance gut bacteria, which can eliminate some of these problems.

And the results can happen very quickly.

In a study conducted by the University of California, children who give up sugar for only 10 days had a reduced risk of diabetes due to a decrease in blood sugar and insulin levels.

Triglycerides, sometimes called lipids, are the most common type of fat in the body. They often contain cholesterol because high cholesterol and high triglycerides can increase the risk of heart disease, and both of these conditions can be positively affected by changes in heart health. In this seven-day diet plan, we focus on fiber to help lower triglyceride levels. Fiber is an important nutrient that has many health benefits, including reducing the risk of heart disease. If you currently have high triglycerides, have been told you are at risk or simply want to increase your fiber intake, this meal plan may work for you.

Why This Meal Plan Is Good For You

Each day provides at least 31 grams of fiber. Fiber is associated with many health benefits, yet many of us do not meet our daily goals. The average American consumes 14 grams of fiber per day, less than the recommended Daily Value of 28 grams per day. While we’re focusing on fiber here, we didn’t skip another important nutrient: protein. Each day provides at least 84 grams. In addition to fiber and protein, we include many heart-healthy foods, such as fruits, vegetables, beans, nuts, seeds, whole grains and a fish.

This 1,800-calorie meal plan has variations for 1,500 and 2,000 calories to support those with different calorie needs. While we used to include meal plans and 1,200 calorie conversions, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggest that cutting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not feasible for long-term health and wellness. As with all meal plans, this is intended to serve as a blueprint for a healthy, high-fiber diet. Make adjustments as needed based on your taste preferences, habit, pantry stock and family size.

How Fiber Helps Lower Triglycerides

Fiber is a type of unsaturated carbohydrate that helps improve blood sugar levels, aid in weight loss, regulate digestion and improve heart health. Increased fiber intake is often recommended as a strategy to reduce high cholesterol, but does eating more fiber have a positive effect on triglycerides? Research shows that eating more fiber is associated with lower triglyceride levels in adults who are overweight or obese. With a wide range of positive health effects, aiming to eat more fiber is a strategy that many people can benefit from.

High-Fiber Foods to Focus on:

• Fruits
• Vegetables
• Whole grains
• Nuts
• Seeds
• Avocado
• Beans
• Lens
• Peas

How to Prepare Your Meals for the Week:

1. Make High Protein Strawberries and Peanut Butter Overnight Oats for breakfast on Days 2 to 4.
2. Prepare Chicken and Cabbage Soup with Pesto for lunch in Days 2 to 5.

Day 1

Breakfast (409 calories)

AM Snack (217 calories)

Lunch (486 calories)

PM Snack (234 calories)

• ¼ cup of toasted undried almonds
• ⅓ cup blueberries

Dinner (464 calories)

Statistics of the Day: 1,811 calories, 80g fat, 115g protein, 166g carbohydrates, 36g fiber, 1,794mg sodium

Make it 1,500 calories: Cut back to 1 serving of roasted Buffalo Chickpeas during the AM snack and omit the almonds during the PM snack.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 2

Breakfast (443 calories)

AM Snack (217 calories)

Lunch (514 calories)

PM Snack (131 calories)

Dinner (470 calories)

Statistics of the Day: 1,775 calories, 53g fat, 119g protein, 205g carbohydrate, 32g fiber, 1,901mg sodium

Make it 1,500 calories: Skip the kefir at breakfast, reduce to 1 serving of roasted Buffalo Chickpeas in the AM snack and change the PM snack to 1 medium apple.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 3

Breakfast (443 calories)

AM Snack (131 calories)

Lunch (514 calories)

PM Snack (234 calories)

• ¼ cup of toasted undried almonds
• ⅓ cup blueberries

Dinner (482 calories)

Statistics of the Day: 1,804 calories, 82g fat, 105g protein, 170g carbohydrate, 31g fiber, 1,900mg sodium

Make it 1,500 calories: Skip kefir at breakfast and almonds at PM snack.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 4

Breakfast (443 calories)

AM Snack (176 calories)

Lunch (514 calories)

PM Snack (172 calories)

• 1 cup blackberries
• 1 (5.3-oz.) container low-fat plain yogurt

Dinner (502 calories)

Statistics of the Day: 1,806 calories, 58g fat, 121g protein, 203g carbohydrate, 31g fiber, 1,965mg sodium

Make it 1,500 calories: Skip the kefir at breakfast, change the AM snack to 1 medium apple and skip the yogurt at the PM snack.

Make it 2,000 calories: Add to 4 servings of Pecan Pie Energy Balls in the AM snack and add 3 Tbsp. selected walnuts in PM.

Day 5

Breakfast (469 calories)

AM Snack (176 calories)

Lunch (514 calories)

PM Snack (152 calories)

• 1 medium apple
• 1 (0.5-oz.) slice of Cheddar cheese

Dinner (489 calories)

Statistics of the Day: 1,800 calories, 80g fat, 84g protein, 203g carbohydrate, 40g fiber, 1,987mg sodium

Make it 1,500 calories: Skip the horse at breakfast, change the AM snack to 1 medium peach and skip the Cheddar cheese at the PM snack.

Make it 2,000 calories: Add 1 medium banana and 1 Tbsp. almond butter as a snack.

Day 6

Breakfast (409 calories)

AM Snack (176 calories)

Lunch (486 calories)

PM Snack (105 calories)

Dinner (609 calories)

Statistics of the Day: 1,785 calories, 69g fat, 111g protein, 191g carbohydrates, 34g fiber, 2,110mg sodium

Make it 1,500 calories: Change the AM snack to 1 medium peach, skip the yogurt at lunch and change the PM snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. almond butter in PM snack.

Day 7

Breakfast (469 calories)

AM Snack (176 calories)

Lunch (486 calories)

PM Snack (136 calories)

• 1 medium peach
• 1 large hard-boiled egg

Dinner (523 calories)

Statistics of the Day: 1,790 calories, 82g fat, 92g protein, 185g carbohydrate, 33g fiber, 2,227mg sodium

Make it 1,500 calories: Skip the horse at breakfast, the yogurt at lunch and the peach at the PM snack.

Make it 2,000 calories: Add ¼ cup of toasted unsalted almonds as a snack.