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The Unsettling Side Effects of Common Herbal Supplements

The Unsettling Side Effects of Common Herbal Supplements

    There is a booming market for herbal and dietary supplements in the US. We’ll try any pill or herb that claims to make our minds sharper or our stress levels lower. Anything is worth experimenting with once if it can boost our productivity.

    While most over-the-counter herbal supplements are perfectly safe, some of the pills you may be taking could be harmful to your health. If you’ve been consuming any herbal supplements to improve the number of productive hours you have each day, familiarize yourself with some of the potential side effects below.

    DISCLAIMER: This article is not intended to treat, prevent, or cure any ailment. Always consult your doctor before starting a herbal supplement regimen to make sure that there are no complications due to your health or any other medications that you may currently be taking.

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    1. Caffeine

    Okay, caffeine doesn’t really count as a dietary supplement…but so many of us consume it daily in such large quantities that it is worth discussing its effects the body.

    As a drug that can boost energy levels, caffeine is one of our oldest pick-me-ups. However, too much caffeine causes stomach problems, jitters, insomnia, and dehydration. Avoid the energy drinks and over-sized espresso drinks, and stick to one small cup of coffee at a time.

    2. Ginkgo

    Ginkgo biloba herbal supplements are taken by people looking to increase their memory or concentration, making them a popular choice with both students and those over 50. There is also some evidence to suggest ginko supplements can aid with preventing further memory loss for dementia and Alzheimer’s patients, although additional study is needed.

    However, if you take ginkgo with Ibuprofen or any blood thinners (such as Coumadin or aspirin), this can enhance the anticoagulant properties of these medications. This can cause excessive bleeding or increased chance of bruising.

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    3. St. John’s Wort

    Pale-skinned, depressed ladies beware! There is one herbal supplement you may need to steer clear of. St. John’s Wort is an herb that can decrease feelings of depression and elevate your mood.

    However, if you take it every day, you’ll need to start amping up your SPF, as this herb has been linked to severe sun reactions.

    More troubling, St. John’s Wort can increase the rate at which estrogen is broken down by the body…and for ladies on the birth control pill, that can mean increased risk of unintended pregnancy.

    4. Kava

    Kava is used to calm anxiety, stress, and restlessness, and treat insomnia. However, it can exacerbate depression symptoms, and can also cause liver damage. If you already are suffering from liver disease, or are taking meds that increase the sensitivity of your liver, talk to you doctor before starting a kava regimen.

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    5. Yohimbe

    Yohimbe bark has a variety of uses, including treating sexual dysfunction for men and women, boosting energy for athletes, and aiding in weight loss. However, yohimbe seems to cause more problems than it is probably worth.

    Minor side effects of taking yohimbe bark include upset stomach, vomiting, irregular sleep patterns, elevated blood pressure, headaches, irritability, skin rashes, and rapid heartbeat.

    If you overindulge in this supplement, you may also face diminished respiratory function, high fever, kidney problems, and lupus-like symptoms.

    6. Echinacea

    Echinacea is a common choice for people looking to get over a common cold. It’s worth noting that echinacea shouldn’t be used for preventing a cold, but rather just for shortening the duration of cold symptoms.

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    However, people who are allergic to ragweed or daisy pollen can have a similar allergic reaction to echinacea. This herbal supplement can also cause caffeine to break down more slowly, prolonging the caffeine jitters.

    People suffering from disease like lupus, MS, or rheumatoid arthritis should also avoid echinacea, since it can interfere adversely with immune system processes in certain cases.

    Conclusion

    If you want to learn more about the side effects of common herbal supplements like the ones listed above, the National Institute of Health’s Medline Plus site is an invaluable resource.

    While herbal supplements are usually safe for most people, many supplements are not endorsed by the FDA, and women who are pregnant or nursing need to be especially careful before starting a supplement regime. Herbal supplements can be a great way to increase your productivity, but only if you can handle the side effects.

    When purchasing herbal supplements, make sure to buy them from reputable dealers. According to one doctor interviewed by PBS, some herbal supplements contain filler like grass or chamomile, and up to 30% of some herbal supplement pills on the market do not contain the main ingredient advertised on the label.

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    Last Updated on August 15, 2018

    7 Amazing Things That Will Happen When You Do Plank Every Day

    7 Amazing Things That Will Happen When You Do Plank Every Day

    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

    Video Summary

    Why is it important to train up our core strength?

    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

    One Exercise, multiple benefits

    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

    What will happen when you start doing planks every day

      1. You’ll improve core definition and performance: 

      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

      • Transverse abdominis: increased ability to lift heavier weights.
      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
      • Glutes: a supported back and a strong, shapely booty.

      2. You’ll decrease your risk of injury in the back and spinal column

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        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

        3. You’ll experience an increased boost to your overall metabolism

          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

          4. You’ll significantly improve your posture

            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

            On top of everything, someone with good posture looks better, healthier, and more confident.

            5. You’ll improve overall balance

              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

              6. You’ll become more flexible than ever before

                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                7. You’ll witness mental benefits

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                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                  How to hold a plank position

                  1. Get into pushup position on the floor.
                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                  4. Your head is relaxed and you should be looking at the floor.
                  5. Hold the position for as long as you can.
                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                  Watch the video if you have any doubt!

                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                    How to improve your plank time gradually

                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                    Who Should Be Cautious Doing The Plank?

                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                    • Prolapse
                    • After prolapse surgery
                    • Pelvic pain conditions
                    • Weak or poorly functioning pelvic floor muscles
                    • Previous childbirth
                    • Overweight

                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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