The chemical that turns the water blue, is a toxic compound that can harm organs like the lungs, heart, and central nervous system.

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With busy work schedules, working out every muscle group several times per week can be a difficult feat. You may target shoulders one day and legs another day, but what about your back, chest, and abdominals, though? No muscle group should get left behind, and that’s what full-body workouts are for. 

For people who are short on time, the number one worry in the gym is, “Am I making the most of my time here?” It’s logical to think that if you spend half of your workout on your phone and the rest of the time targeting one muscle group. You may be thinking that the idea of full-body workouts goes against leg days, chest days, and back days. While those types of workouts have their place and are effective, many exercise physiologists agree that a full-body routine is a better bang for your fitness buck. 

What Is A Full-Body Workout?

It’s very self-explanatory, but a full-body workout targets the upper body, core, and lower body. Because the exercises activate most of the major muscle groups, they help to elevate your heart rate, which improves cardiovascular strength. One single move is not the entirety of the full-body workout; rather, pairing different moves between short periods of rest is the goal. 

There’s no need for special equipment, which is a plus for people who do not go to the gym. Most full-body exercises utilize body weight as resistance, but you can always incorporate the use of dumbbells or kettlebells, depending on your fitness level. Full-body workouts truly benefit complete beginners or advanced fitness gurus. Continue reading to see why you should start doing full-body workouts.

Maximize Workout Efficiency

If you only have 30 minutes to spare, it’s beneficial to focus on multi-joint movements that exercise the entire body. Back squats, for example, stimulate the same muscles as if you were to use six or seven different exercise machines. Supporting a bar during squats engages the core because you have to stabilize the body under weight. If you are limited on time, and want to maintain a tone physique, try to make at least 20% of your workout full-body exercises. That’ll help you maximize your workout time.

Improved Muscular Recovery Rates

In order to see progress from your workouts, your muscles need time to properly recover between them. Some people can’t handle back-to-back workouts, even if they work out different muscle groups. For these people, full-body workouts are extremely beneficial, as they allow for at least one day off between each workout. This allows for maximum recovery time. 

Reduce Risk Of Injury

Focusing on one or two muscle groups can lead to muscle imbalances, overuse, and injury. When you engage in full-body workouts, you exercise the entire body and reduce the risk of disproportionally stressing a specific joint or muscle group. A baseball pitcher, for example, overuses his shoulder and experiences a higher risk of injury as a result. Strengthening all of your major muscle groups can help protect against common injuries like stress fractures or ligament tears. Injuries can still happen, but an overall stronger body reduces common workout injuries. 

Burn More Calories In Less Time

Time-efficiency is something that many people seek, so take that approach to your workouts. Engaging in full-body workouts is a more efficient way to burn more calories in a shorter time period. Shoulder day or back day won’t burn the same amount of calories as working out muscles in compound exercises. Squats, lunges, burpees, and other similar movements require more energy and coordination to move, as opposed to single-joint exercises. 

Decreased CNS Fatigue

The central nervous system (CNS) consists of the brain and spinal cord, both of which exist in the body’s midline. Comprised of billions of neurons, the CNS is one of the most complex systems in the body, along with the peripheral nervous system. Working out the entire body instead of one muscle group helps to reduce CNS stress from week to week. Lifting weights puts stress on the CNS, no matter if you do a tricep extension of deadlift. Stimulating the CNS day after day can cause fatigue, which ultimately inhibits your ability to lift well. Because full-body workouts exercise the entire body, you get to take a day off between workouts. This recovery period is essential to rebuild muscle and reduce CNS fatigue. 

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Yoga is a practice that is more accessible than ever these days. There are myriad studios that offer a variety of classes, and online tutorial videos make it possible to perform poses in your own home. Each style or technique incorporates a blend of poses, relaxation, meditation, and breath work. The popularity of dynamic yoga styles often receive the most attention, but restorative yoga may be the healing and rejuvenating experience you crave. 

What Is Restorative Yoga?

Suitable for all levels of yoga practitioners, restorative yoga is a gentle practice that involves simple poses to promote deep relaxation. The practice involves holding the poses for longer and typically requires props like yoga blocks, bolsters, or blankets. Props support the body, allowing the person to hold the pose with minimal or no effort. The primary objective of restorative yoga is to focus on the meditative aspect, unifying the mind and body. 

As the body slips into a further state of relaxation, it’s much easier for the mind to relax. The poses are not as acrobatic or physically demanding as some other poses that you encounter in vinyasa classes. Additionally, you spend longer periods of time in each pose (sometimes between 5-20 minutes per pose), paying close attention to the breath. Relaxing into the poses may help relieve muscle tension without experiencing discomfort. Continue reading to learn more about the health benefits of restorative yoga. 

Encourages Mindfulness

Becoming more aware of the self is one of the primary benefits of restorative yoga. The slower movements and longer time spent in restful poses may cultivate a deeper connection to emotions or feelings that arise during the practice. Being aware of these emotional sensations or thoughts creates a more profound experience. Without getting too deep, restorative yoga helps you notice and feel more present in your body and surroundings. 

Soothes The Nervous System

Providing extra support to the nervous system is one of the best ways to reduce overall stress. Holding the poses for longer periods works to strengthen the connection with the parasympathetic nervous system. This system is an extension of the autonomic nervous system, which controls heart rate and other involuntary functions. Activating the parasympathetic nervous system helps to put the body in a state of “rest and digest.” A little stress is healthy, as it activates the “fight or flight” response. Too much, however, can result in chronic pain and emotional distress. Restorative yoga works to find a balance between these two states. 

Improves Sleep

As previously mentioned, restorative yoga works to calm and support nervous system function. Allowing the body to enter a deeper state of relaxation increases your chances of a better night’s sleep. According to a 2020 meta-analysis that examined 19 different studies, restorative yoga positively impacts sleep quality. Regularly engaging in this practice may help manage sleep problems by promoting melatonin production and reducing hyperarousal. 

Helps You Slow Down

Life can get hectic with the constant on-the-go nature of present day. People don’t often take the time to decompress and slow down. This can ultimately result in higher stress levels that make it difficult to practice mindfulness. Restorative yoga involves slow movements and rest, which puts you in the present moment and helps establish a steady tempo. When you resume life post yoga session, you may carry this tempo with you. 

Enhances Flexibility

The common thought is that you have to work hard to increase flexibility. The reality is that it’s better to spend more time in poses and relax the body to become more flexible. Restorative yoga doesn’t force a stretch. The gentle relaxation helps soften and relax muscles to fully relieve tension. 

Heightens Body Awareness

Most people aren’t in touch with their bodies. Failure to be in touch with the self can inhibit you from becoming more in touch with spirituality, or even a deep human experience. Unfortunately, people are not in touch or even intimate with their own bodies. Practicing restorative yoga helps you embrace the self for all that it is. Deep levels of body awareness can help create more self-love, acceptance, and internal strength. 

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For billions of people around the world, caffeine helps them wake up and get them through the day. Some people cannot even converse with others before a cup of coffee. Others consume way too much and have difficulty falling asleep and can’t stop the “jitters.” If you rely on caffeine to keep you alert and maintain focus, there may be a problem you need to address. 

What Is Caffeine?

As a natural stimulant, caffeine has a primary effect on the brain and central nervous system. You can find caffeine in tea leaves, cacao plants, and coffee beans, but manufacturers also add it to energy drinks, sodas, and more. According to a recent report, about 80% of the world’s adult population drinks at least one caffeinated product every single day. For adults in the United states, that number increases to 90%. 

How Does Caffeine Work?

When you drink a caffeinated beverage, the gut quickly absorbs the caffeine and it enters the bloodstream. It then travels to the liver, where it gets broken down into compounds. The reason you feel a jolt of energy is because caffeine blocks the effects of adenosine, a neurotransmitter that relaxes the brain. Adenosine levels build up throughout the day, which is why you feel tired at the end of the day. People keep them at bay by drinking more caffeine, which can unfortunately cause sleep troubles. Caffeine can also increase adrenaline levels in the blood and neurotransmitter activity in the brain. These efforts are often short-lived, for example, the effects of one cup of coffee may only last 20 minutes. 

How Much Is Too Much?

Do you drink more than four cups of coffee per day? If you answered “yes” to that question, you consume too much caffeine and may want to consider cutting back. The side effects of excessive caffeine consumption include nervousness, irritability, headaches, accelerated heartbeat, muscle twitching, and insomnia. Four cups of coffee exceeds 400 milligrams (mg) of caffeine, which is the equivalent of 2 energy shots or 10 cans of soda. 

The U.S. Food and Drug Administration advises that caffeine in powder or liquid form can form toxic levels of caffeine. One teaspoon of powdered caffeine equates to 28 cups of coffee. This can cause serious health problems, and death in the worst cases. For children and adolescents, caffeine may not be safe for their health. Additionally, caffeine can prove dangerous for pregnant women, or women who are trying to conceive. 

Is Caffeine Healthy?

According to a 2019 review of literature on caffeine, consuming a moderate amount may help prevent liver damage. A different review of studies in that same year found that drinking 2-4 cups of coffee per day reduced the risk of death from all causes. Another research study found that moderate caffeine consumption may improve long-term memory. Finally, one review found that people who drank coffee reduced the risk of type 2 diabetes by 29%. 

As we mentioned earlier, caffeine stimulates the central nervous system. In doing so, caffeine may be able to increase metabolism by 11%, and fat burning by up to 13%. What does this mean from a caloric standpoint? If you drink 300 mg of caffeine per day, you can burn an extra 79 calories daily. A 12-year study found that people who drank coffee daily were about 0.8-1.1 pounds lighter at the end of the study. 

Is Caffeine Safe?

Generally speaking, caffeine is safe to consume in moderate amounts. It is habit forming and drinking caffeine in excess can lead to abnormal heartbeat, sleeping troubles, and tremors. In certain cases, caffeine can also lead to elevated blood pressure levels. It’s also possible to form too much acid in the body, getting in the way of optimal alkaline levels. One meta-analysis, which included 233,617 participants, found that drinking 3-4 cups of coffee per day may increase the risk of heart attack in men, but not women. More research is necessary to confirm whether or not long-term caffeine consumption presents health problems. 

The takeaway from all of this information is that caffeine, when consumed in moderation, may not produce harmful side effects. Like most things, consuming excessive amounts can lead to health problems. Additionally, other factors like added sugars, preservatives, dairy products, antibiotics, and creamers all play a role in negatively affecting one’s health.

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Nerves Cleanse – 20 day cleanse that addresses the central nervous system that help to promote happiness and motivation in life.

• 20 day cleanse that nourish and rejuvenate the central nervous system
• Helps to provide a state of relaxation, ease of mind, and peak health
• Helps ease tension in the neuromuscular system
• Helps provide better quality sleep
• Promotes vivid dreams and improved dream recall
• Works to assist in release of unnecessary weight
• Helps provide mental clarity and sharpness
• Supports new inspiration and motivation

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Central Nervous System is an herbal supplement that is intended to help support your central nervous system, mental health, and a balanced emotional state.

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Nerve Formula is an herbal supplement intended to help maintain a healthy nervous system in the body.

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Ashwagandha has a long history of use in the Indian Ayurvedic system of medicine. It’s an ancient herb that receives a lot of praise. Herbalists talk about ashwagandha the way comic book fans talk about upcoming Marvel shows and movies. If that doesn’t explain how special it is, we don’t know what analogy will. 

What Is Ashwagandha?

This evergreen shrub bears orange-red fruit, but most people use the roots for medicinal purposes. Also known as winter cherry or Indian ginseng, ashwagandha can help to reduce inflammation and protect against cognitive decline. It may also help to stimulate sexual health, improve memory, nourish the nervous system, and encourage better cell-immunity. Ayurveda considers ashwagandha to be a Rasayana, which translates to something that helps maintain youth, both in a mental and physical sense. 

Within the last few years, people have taken an interest in herbs like ashwagandha, in addition to other adaptogens. What is an adaptogen? It is something that improves the body’s resilience to stress. When the body encounters stress, it goes through a three-stage response: alarm, resistance, and exhaustion. Adaptogens work to help the body remain in the resistance phase for a lot longer than normal by way of stimulating effects that delay exhaustion. In doing so, you can avoid a sudden crash in the middle of a stressful moment. Continue reading to learn how else ashwagandha can benefit your health. 

Health Benefits

Effects On Neurodegenerative Diseases

Health experts consider neuritic atrophy, synaptic loss, and Alzheimer’s disease to be primary causes of cognitive decline. Other neurodegenerative diseases cause atrophy to neurites, but the damage is significant in those previously mentioned conditions. Studies on ashwagandha show that it can slow, reverse, and even stop neuritic atrophy and synaptic loss. Because of this, experts believe ashwagandha is a viable herb to treat early stages of Alzheimer’s, Parkinson’s, and Huntington’s disease. Ashwagandha is a nervine tonic that may help improve immunity and longevity in its users. 

Effects On Thyroid Disorders

Historically, Ayurvedic healers used ashwagandha to treat subclinical hypothyroidism. Many people hear this and think the evidence is merely anecdotal. In fact, the Journal of Alternative and Complementary Medicine published a study in 2018 to back up that statement. The study monitored 50 patients with hypothyroidism. The pattens randomly received either a 600 milligram (mg) dose of ashwagandha or a placebo. The results indicated that the group that received ashwagandha saw improvements in thyroid stimulating hormone (TSH), serum triiodothyronine (T3), and thyroxine (T4).

Effects On Stress

As we mentioned earlier, ashwagandha is an adaptogen, meaning it helps improve the body’s resilience to stress. In a 2019 study, patients randomly took either 250 mg or 600 mg doses of ashwagandha. The study concluded that both doses contributed to lower cortisol levels, with the 600 mg dose being more effective. A different 2019 study monitored a group of people who either took a daily dose of 240 mg of ashwagandha or a placebo. The subjects who took ashwagandha experienced a great reduction in cortisol, whereas the placebo group experienced nothing. 

Effects On Sexual Health

According to the U.S. National Library of Medicine, there isn’t sufficient evidence that concludes ashwagandha’s ability to improve symptoms of sexual dysfunction. Despite that claim, there is a lot of research that proves otherwise. A 2015 study in BioMed Research International monitored 50 heterosexual women, all of whom experienced sexual dysfunction. They either could not become aroused, have an orgasm, or they had low libido. After taking 600 mg of ashwagandha daily for eight weeks, they experienced more arousal, lubrication, and orgasms when engaging with their partners. Another study found that ashwagandha may help men with erectile dysfunction. The men in the study took ashwagandha root powder for 60 days and they saw an improvement in performance.

Effects on Arthritis

The analgesic effects of ashwagandha may be beneficial for those with arthritis, especially because it helps to soothe the nervous system from pain response. By blocking pain signals from traveling along the central nervous system, the theory is that it may have anti-inflammatory properties. For this research, ashwagandha proved effective for people experiencing arthritic symptoms. According to an animal study, ashwagandha exhibited analgesic activity on rats experiencing heat analgesia from hot plate method. 

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Oxytocin has been heavily studied within the past 40 years because of the way it influences psychological behavior and physical responses. It is a hormone that humans and other mammals produce, and it has been nicknamed “the love hormone.” It assists with building relationships, childbirth, social bonding, and breastfeeding.

What Is Oxytocin?

The American Psychological Association released information that oxytocin is dependent on social changes. The influence originates in the brain, specifically in the hypothalamus, and transfers to the pituitary gland, where it gets released into the bloodstream. Think of oxytocin receptors like antennas that pick up signals of positive social interactions or stressful experiences. One psychologist at the University of California, San Francisco said that it helps create feelings of calm or closeness.

It’s Not Just For Women!

Despite the theory that it was a feminine hormone, research has shown that men also produce oxytocin. This theory was based on the relationship between oxytocin and breastfeeding and labor. While it assists with male and female reproduction, men benefit from the fact that oxytocin supports motility of sperm and testosterone in the testicles.

Why Is It Called The Love Hormone?

Funny you should ask…Well, it’s not really funny; rather, oxytocin is responsible for certain aspects of sexual pleasure and social bonding. Oxytocin is released during situations that make us feel connected, safe, or happy, and it gets released with similar hormones known as dopamine and serotonin. New research has also indicated that higher levels of oxytocin bring about feelings of security and calm, assisting with keeping people monogamous in relationships. These findings came from studies that revealed oxytocin’s ability to increase feelings of trustworthiness and joy.

Benefits Of Oxytocin

Reduces Stress

Recent studies have found that people in negative or unhealthy relationships have higher levels of cortisol (the stress hormone) and oxytocin. A controlled study administered oxytocin supplements to see if they would reduce stress-induced reactions. The findings revealed that oxytocin works to protect the nervous system from shutting down in stressful situations. It also acts as a natural buffer to help people make rational decisions when they are stressed.

Facilitates Childbirth & Breastfeeding

Oxytocin is most understood in this role, because the body releases large amounts of oxytocin during labor. This intensifies uterine contractions and allows the baby to pass through the birth canal. Doctors have been administering synthetic oxytocin to women in labor to encourage labor since the early 1900s. The body continues to stimulate uterine contractions after birth to reduce hemorrhaging. Oxytocin is also released during breastfeeding because nerves in the nipples send signals to the pituitary gland to produce more of the hormone, facilitating with the release of breast milk.

Improves Social Skills

A 2013 study in the Proceedings of the National Academy of Sciences revealed that higher oxytocin levels improved interactive and social abilities of people with autism. This study examined that people with developmental disorders or autism had reduced oxytocin levels. The difficulty to communicate effectively may be attributed to lower levels of oxytocin, which is why supplementation via an inhaler has been encouraged.

Helps Build Relationships

Higher levels of oxytocin have been proven to promote calm, positive feelings, which in turn assists with positive social behavior. Oxytocin levels also seem to rise during social contact, or even in anticipation of social contact or interaction, for example, throwing a party or getting ready for a date. This hormone makes you want to socialize and seek out positive relationships, and the benefit is that these interactions increase oxytocin production.

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Most people have come to accept that stress is just a part of life. Multitasking is the norm and getting things done at the last minute has become the norm. What people don’t realize is that all this commotion can harm the nervous system. You don’t have let stress build up in your body because there are helpful, restorative yoga poses that are conducive to the optimal functioning of the nervous system. They can almost bring you back to life, to some degree.

There are two parts to the central nervous system: 1) the sympathetic nervous system, which is where the fight or flight mode comes from; and 2) the parasympathetic nervous system, which helps to support and balance natural processes such as breathing, metabolic rates, and heart rate. The sympathetic nervous system is typically overworked in the average adult. Restorative yoga poses come in handy because they help to activate the parasympathetic nervous system, which works to strengthen and balance the entire central nervous system.

Before completing the following yoga poses, it may be beneficial to release overall tension in the body by performing several sun salutations. Find a quiet and peaceful area to perform these restorative yoga poses. If playing music helps you relax, then play your favorite tunes. Try to not think about anything else and just let the restorative healing happen.

1. Supta Baddha Konasana (Reclined Bound Angle Pose)

This pose helps to relieve tension in the hips and helps to promote healthy circulation in the abdomen and helps improve digestion. Make sure that you fold a towel or blanket at the top of your yoga mat, so that you can prop your head on it. This makes your forehead higher than your chin, which helps to activate the parasympathetic nervous system. If you want to extend your arms above your head, that can help elongate muscles and further relax the spine.

2. Child’s Pose

Child’s Pose is a classic yoga position that is typically used for resting. The idea is to just let go and completely relax. Start by kneeling and sitting back on your heels, ensuring that the tops of your feet are on the ground. Slowly sit back and collapse forward, extending the arms out in front and placing your forehead on the ground. If this is uncomfortable, you can use a bolster or a stack of blankets to give the body extra support. This isn’t required, but you may feel like it helps.

3. Supta Virasana (Reclined Hero’s Pose)

This yoga pose requires a bit of flexibility and it may require additional support underneath the torso, which is illustrated in the above photo. If you feel tightness in your hips or psoas muscle, revert to Child’s Pose and rest. If you do make it into this pose, try to hold it for five or ten minutes for the most benefits. To start, start in a kneeling position with the tops of your feet on the ground. Your feet should be outside your hips as you sit back. Slowly but surely, begin to recline back all the way until your back is touching the ground, or the supportive cushion. Feel the stretch in your quadriceps and remain here for at least ten breaths.

4. Viparita Karani (Legs Up the Wall)

Your main goal for this pose is to get your gluteus muscles up against the wall, while simultaneously having your heels touching the wall. Find a wall and lay a yoga mat on the ground heading away from the wall. You are essentially going to make your into an “L” shape. Start by lying on your back and get your butt as close to the wall as possible. Extend your legs upwards so that you heels are touching the wall and you legs are straight. You can extend your arms out to the sides for added support. Stay in this position for at least two minutes.

5. Nadi Shodhana (Alternate Nostril Breathing)

Sorry, folks, but there is no picture illustrating how to do this. We thought that breathing wouldn’t translate through an image. This is a breathing exercise that you can do seated upright or reclined. This technique helps to unclog any blockages in the central nervous system and works to balance the sympathetic and parasympathetic nervous systems. This is great to do after you complete the four previous yoga poses. Close your eyes and begin with simple deep breaths that are the same length. Don’t force your breath; rather, allow the air to naturally flow in and out without pause. Once you’re relaxed, gently close off each nostril every other breath. Make sure the head is straight and remember to be gentle, inhaling and exhaling through each nostril.

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