It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝Creatine is known to increase “puffiness”, especially in my face. Are there any supplements that do the opposite?!❞

So first, let’s examine why this happens: creatine is most often taken to boost muscle size and performance. Your muscles are, of course, mostly water by mass, and so building your muscles requires extra water, which triggers systemic water retention.

In other words: you take creatine, exercise, and as the muscles start growing, the body goes “oh heck, we are running out of water, better save as much as possible in order to keep hydrating the muscles without running out” and starts putting it anywhere it can that’s not your bladder, so this will largely be the soft tissues of your body.

So, this results in classic water retentions symptoms including bloating and, yes, facial puffiness.

How much this happens, and how long the effects last, depend on three main things:

• What daily dose of creatine you are taking
• What kind of exercise you are doing
• What your hydration is like

The dose is relevant as it’s most common to get this puffiness during the “loading” phase, i.e. if you’re taking an increased dose to start with.

The exercise is relevant as it affects how much your body is actually using the water to build muscles.

The hydration is relevant because the less water you are taking, the more the body will try to retain whatever you do have.

This means, of course, that the supplement you are looking for to undo the facial puffiness is, in fact, water (even, nay, especially, if you feel bloated too):

Water For Everything? Water’s Counterintuitive Properties

Additionally, you could scale back the dose of creatine you’re taking, if you’re not currently doing heavy muscle-building exercise.

That said, the recommended dose for cognitive benefits is 5g/day, which is a very standard main-phase (i.e., post-loading) bodybuilding dose, so do with that information what you will.

See also: Creatine’s Brain Benefits Increase With Age

On which note: whether or not you want to take creatine for brain benefits, however, may depend on your age:

Creatine: Very Different For Young & Old People

Most research on creatine’s effects on humans has usually been either collegiate athletes or seniors, which leaves quite a research gap in the middle—so it’s unclear at what age the muscle-building effects begin to taper off, and at what age the cognitive benefits begin to take off.

Want a quicker fix?

If you want to reduce your facial puffiness acutely (e.g., you have a date in an hour and would like to not have a puffy face), then there are two things you can do that will help immediately, and/but only have short-term effects, meaning you’d have to do them daily to enjoy the results every day:

The first is an ice bath; simply fill a large bowl with water and ice cubes, give it a couple of minutes to get down to temperature, hold your breath and plunge your face in for as long as you can comfortably hold your breath. Repeat a few times, and towel off.

This helps by waking up the vasculature in your face, helping it to reduce puffiness naturally.

The second is facial yoga or guā shā, which is the practice of physically manipulating the soft tissues of your face to put them where you want them, rather than where you don’t want them. This will work against water retention puffiness, as well as cortisol puffiness, lymphatic puffiness, and more:

7-Minute Face Fitness For Lymphatic Drainage & Youthful Jawline

Enjoy!

It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝I think you guys do a great job. Wondering if I can suggest a topic? Older women who were not offered hormone replacement therepy because of a long term study that was misread. Now, we need science to tell us if we are too old to benefit from begininng to take HRT. Not sure how old your readers are on average but it would be a great topic for older woman. Thanks❞

‌Thank you for the kind words, and the topic suggestion!

About the menopause and older age thereafter

We’ve talked a bit before about the menopause, for example:

What You Should Have Been Told About The Menopause Beforehand

And we’ve even discussed the unfortunate social phenomenon of post-menopausal women thinking “well, that’s over and done with now, time to forget about that”, because spoiler, it will never be over and done with—your body is always changing every day, and will continue to do so until you no longer have a body to change.

This means, therefore, that since changes are going to happen no matter what, the onus is on us to make the changes as positive (rather than negative) as possible:

Menopause, & When Not To Let Your Guard Down

About cancer risk

It sounds like you know this one, but for any who were unaware: indeed, there was an incredibly overblown and misrepresented study, and even that was about older forms of HRT (being conjugated equine estrogens, instead of bioidentical estradiol):

HRT: A Tale Of Two Approaches

As for those who have previously had breast cancer or similar, there is also:

The Hormone Therapy That Reduces Breast Cancer Risk & More

Is it too late?

Fortunately, there is a quick and easy test to know whether you are too old to benefit:

First, find your pulse, by touching the first two fingers of one hand, against the wrist of the other. If you’re unfamiliar with where to find the pulse at the wrist, here’s a quick explainer.

Or if you prefer a video:

Click Here If The Embedded Video Doesn’t Load Automatically!

Did you find it?

Good; in that case, it’s not too late!

Scientists have tackled this question, looking at women of various ages, and finding that when comparing age groups taking HRT, disease risk changes do not generally vary much by age i.e., someone at 80 gets the same relative benefit from HRT as someone at 50, with no extra risks from the HRT. For example, if taking HRT at 50 reduces a risk by n% compared to an otherwise similar 50-year-old not on HRT, then doing so at 80 reduces the same risk by approximately the same percentage, compared to an otherwise similar 80-year-old not on HRT.

There are a couple of exceptions, such as in the case of already having advanced atherosclerotic lesions (in which specific case HRT could increase inflammation; not something it usually does), or in the case of using conjugated equine estrogens instead of modern bioidentical estradiol (as we talked about before).

Thus, for the most part, HRT is considered safe and effective regardless of age:

How old is too old for hormone therapy?

👆 that’s from 2015 though, so how about a new study, from 2024?

❝Compared with never use or discontinuation of menopausal hormone therapy after age 65 years, the use of estrogen monotherapy beyond age 65 years was associated with significant risk reductions in mortality (19% or adjusted hazards ratio, 0.81; 95% CI, 0.79-0.82), breast cancer (16%), lung cancer (13%), colorectal cancer (12%), congestive heart failure (CHF) (5%), venous thromboembolism (3%), atrial fibrillation (4%), acute myocardial infarction (11%), and dementia (2%).❞

❝Among senior Medicare women, the implications of menopausal hormone therapy use beyond age 65 years vary by types, routes, and strengths. In general, risk reductions appear to be greater with low rather than medium or high doses, vaginal or transdermal rather than oral preparations, and with estradiol rather than conjugated estrogen.❞

Read in full: Use of menopausal hormone therapy beyond age 65 years and its effects on women’s health outcomes by types, routes, and doses

As for more immediately-enjoyable benefits (improved mood, healthier skin, better sexual function, etc), yes, those also are benefits that people enjoy at least into their eighth decade:

See: Use of hormone therapy in Swedish women aged 80 years or older

What about…

Statistically speaking, most people who take HRT have a great time with it and consider it life-changing in a good way. However, nothing is perfect; sometimes going on HRT can have a shaky start, and for those people, there may be some things that need addressing. So for that, check out:

HRT Side Effects & Troubleshooting

And also, while estrogen monotherapy is very common, it is absolutely worthwhile to consider also taking progesterone alongside it:

Progesterone Menopausal HRT: When, Why, And How To Benefit

Enjoy!