In this article I’ll be diving into Bacopa Monnieri benefits and side effects. Bacopa monnieri is a fascinating herb that has been a part of Indian Ayurvedic medicine for centuries.

When you sit too much every day, you disturb your body’s natural functions, slow down your metabolism, and impair blood sugar regulation. Your circulation and heart health suffer, and your muscles and bones weaken. Mentally, you face a higher risk of anxiety and depression.

To counteract these effects, incorporate standing breaks, desk exercises, or walking meetings. Short, frequent movements can make a big impact.

Small changes like these can alleviate many issues associated with prolonged sitting. Learn how simple habits can greatly enhance your overall well-being.

Prolonged Sitting Disrupts Body Functions

Sitting for long periods can mess up your body’s natural functions. It can cause problems with your metabolism, blood sugar levels, and blood flow. When you sit too much, your body’s metabolism slows down. This means you burn fewer calories, which can lead to weight gain and obesity.

Sitting also makes it harder for your muscles to use blood sugar properly. This can increase insulin resistance and raise the risk of type 2 diabetes.

Your heart health can suffer too. Blood can pool in your legs, leading to poor artery function and a higher risk of heart disease.

It can also increase your blood pressure and cholesterol levels, which are bad for your heart. Poor blood flow can cause varicose veins and, in severe cases, deep vein thrombosis (DVT).

Sitting too long affects your muscles and bones as well. Bad posture can strain your back, neck, and shoulders, causing pain and possibly leading to problems with your spinal discs. Not moving enough can also weaken your bones, raising the risk of osteoporosis.

Excessive Sitting and Mental Health Risks

Sitting too much doesn’t just hurt your body; it can also affect your mind. Spending a lot of time sitting can increase the risk of anxiety and depression. The more you sit, the higher your chances of feeling anxious or depressed.

Studies from the Semel Institute for Neuroscience and Human Behavior at the University of California Los Angeles (UCLA) show that sitting a lot can affect the brain. Through MRI scans, researchers found that the more hours people spent sitting each day, the thinner the tissue in their medial temporal lobe (MTL), which includes the hippocampus. The hippocampus is largely responsible for storing and accessing memory. This means fewer new brain cells are made, which can hurt memory over time.

Interestingly, regular exercise alone doesn’t fix the problem. Even if you exercise a lot, sitting for long periods still poses a risk. Taking short, frequent breaks can help.

Research shows that people who stand up or move around every 30 minutes have about half the risk of anxiety and depression compared to those who don’t take breaks. [1]

How To Break the Cycle: Actionable Solutions for Everyone

Whether you’re an office worker, a gamer, or a driver, breaking the cycle of prolonged sitting is vital for your health. Begin by integrating small changes such as using a standing desk.

Regular breaks to move around are also essential. Incorporating light exercises into your routine can significantly reduce the risks associated with excessive sitting.

These adjustments make a noticeable difference, promoting better overall health.

Office Workers

Office workers can break the habit of sitting all day by adding regular movement and activity into their daily routines. Start by taking short breaks every hour to stand up, stretch, or take a quick walk. Setting reminders on your computer or phone can help you remember to move.

Here are some practical tips:

• Use a standing desk: You can switch between sitting and standing, which reduces the time you spend in one position.
• Walking meetings: Instead of sitting in a conference room, walk during meetings. Walking can help you think better and stay active.
• Desk exercises: Simple exercises like leg raises, shoulder rolls, or desk push-ups can be done at your desk.

Creating a more active work environment helps your physical health and also boosts productivity and mental well-being. Employers can help by providing resources like standing desks or organizing fitness classes. Also, using fitness trackers can help you monitor your activity and meet your movement goals.

Gamers

Gamers need to move more to stay healthy, just like office workers. Sitting for a long time can cause health problems like deep vein thrombosis, high blood sugar, high cholesterol, and increased body fat.

Here are some simple ways to stay healthy:

1. Take frequent breaks: Try to get up and move for 5-10 minutes every hour. You could walk to the kitchen for a drink.
2. Exercise daily: Spend at least 30 minutes a day exercising. You can cycle, do calisthenics, or have a short workout to help your body.
3. Use a standing desk: Switch between sitting and standing during the day to avoid being still for too long.

Make sure your workstation is set up right. Raise your monitor to eye level and use an external keyboard to help with good posture. This can stop you from hunching over.

Building healthy habits is important. Make moving a regular part of your day. Set reminders to take breaks and focus on your physical health.

Balancing small activities throughout the day is key for your long-term health and well-being.

Drivers

As a truck driver, it’s important to break the habit of sitting for long hours. Sitting for too long can cause health problems like obesity, heart disease, and muscle pain. But, there are simple steps you can take to stay healthy.

First, use your breaks wisely. Take a 10-30 minute walk or go to a nearby park to get some exercise and fresh air. Even a little bit of movement can help. Set a timer to remind you to move around every 30-60 minutes. Standing up helps your blood flow, gives you more energy, and makes you feel better.

Here are some easy tips:

• Add short activities: Even a 5-10 minute walk can help.
• Choose good distractions: During breaks, take a walk or stretch instead of looking at your phone.
• Plan your day: Make a to-do list at the end of each day to stay focused and organized.

Micro-movements: List of simple exercises that can be done at one’s desk throughout the day.

Counteract the negative effects of prolonged sitting by incorporating micro-movements into your daily routine.

Simple exercises like stretches, strength exercises, cardiovascular activities, and breathing exercises can be done right at your desk.

Explore these practical and effective options to stay active and healthy throughout the workday.

Stretches and Flexibility Exercises

Ever wondered how you can keep your body flexible and reduce stiffness right at your desk? Sitting for long periods can be hard on your body, but doing simple stretches and flexibility exercises can help.

Here are a few easy movements you can do without leaving your workspace:

• Neck Rolls: Lean your head forward, then rotate it in a circle for 10-15 seconds. Switch direction and repeat. This helps reduce tension in your neck and shoulders.
• Lower Back Stretch: Stand up and gently reach for your toes. Hold this position for 10-30 seconds. This stretch can help ease stress in your lower back and improve flexibility.
• Spinal Twist: Sit sideways in your chair and hold the backrest with both hands. Twist your body towards the back of the chair and hold for 10 seconds. Then switch sides. This exercise is good for your spine and can help reduce back pain.

These simple exercises can make a big difference in how your body feels during the day.

Strength Exercises

Adding strength exercises to your daily routine can be easy and helpful, even while seated at your desk. These small movements can help you fight the bad effects of sitting too long, like weak muscles and poor blood flow.

Here are some simple exercises you can do without leaving your workspace:

• Seated Core Bracing: Sit up straight, tilt your hips a bit forward, and pull your belly button in. Hold for 10-15 seconds, relax, and repeat 5 times.
• Marching Core: Sit on the edge of your chair, tighten your stomach muscles, and lean back a little while keeping your back straight. For an extra challenge, lift one foot at a time. Hold for 10-15 seconds, relax, and repeat 5 times.
• Shoulder Blade Pinches: Sit up straight and pinch your shoulder blades together like you’re squeezing a pencil between them. Relax and repeat 20 times.

These exercises help keep your muscles strong and improve your posture and overall health. By adding these simple moves to your day, you can fight the harmful effects of sitting too much. Remember, small actions can lead to big changes.

Cardiovascular Exercises

Improving your heart health while at your desk is possible with simple movements. These exercises can fit into your daily routine and help reduce the bad effects of sitting too long.

Here are three easy exercises you can try:

• Jogging in place: Stand up and jog in one spot for 1-2 minutes. This quick exercise raises your heart rate and can be done without disturbing your workspace.
• Desk push-ups: Place your hands on the edge of your desk and do push-ups while keeping your body straight. Aim for 10-15 repetitions to work your upper body and boost your heart rate.
• Chair dips: Sit on the edge of your chair, grip the seat, extend your legs, and lower your body towards the floor. Push back up and repeat 5-10 times. This targets your triceps and improves blood flow.

Adding these simple exercises to your workday can improve your health. They’re quick, effective, and need no special equipment. This makes it easy to stay active throughout the day.

Breathing Exercises

To reduce stress and improve focus while at your desk, try simple breathing exercises like the 4-7-8 technique. This exercise involves breathing in for 4 counts, holding the breath for 7 counts, and then exhaling for 8 counts. It helps calm your mind and boost concentration without leaving your chair.

Breathing exercises can help manage the bad effects of sitting for a long time. When you sit for too long, your body’s processes slow down. You may also have less blood flow and more muscle tension. Breathing exercises can help by making you relax and getting more oxygen into your body.

Another easy technique is diaphragmatic breathing. Sit up straight, put one hand on your chest and the other on your belly. Breathe deeply through your nose. Make sure your belly rises more than your chest. This helps your diaphragm work better, reduces muscle tension, and improves posture.

These small movements are easy to add to your daily routine. They can make a big difference in how you feel during the day. Take a few moments each hour to practice these exercises and notice the improvement in your overall well-being.

Making Movement a Habit: practical strategies to integrate movement into your day

Creating new habits takes time, but with some planning, you can add more movement to your daily routine. Start with small, easy goals and build up slowly. Here’s a simple schedule to get you started:

Technology can help remind you to move. Smartwatches and fitness trackers often alert you when you’ve been sitting too long. There are also apps that send reminders to take movement breaks.

Small changes can make a big difference. Stand while talking on the phone, take the stairs instead of the elevator, or walk to a colleague’s desk instead of emailing. Add these steps gradually, and moving more will become a natural part of your day. This approach not only breaks up sitting time but also improves your overall well-being.

Recent studies on the dangers of sitting or the benefits of movement

Adding movement to your daily routine is important. Recent studies show that sitting too much can be harmful, and being active has many benefits.

A study from the University of California, San Diego found that sitting for more than 11 hours a day raises the risk of death by 57%, compared to sitting less than 9.5 hours. Even regular exercise can’t fully remove these risks.

Another study in the British Journal of Sports Medicine says that just 22 minutes of exercise each day can help reduce the bad health effects of sitting too much. Each extra 10 minutes of activity per day lowers the risk of death by 15-35%.

The Mayo Clinic’s research shows that sitting for long periods is linked to metabolic syndrome. This includes obesity, high blood pressure, high blood sugar, and bad cholesterol levels. These problems increase the chances of heart disease, stroke, and type 2 diabetes.

A study in JAMA Open Network found that people who sit most of the day at work have a 16% higher risk of death from all causes and a 34% higher risk of heart disease. Adding just 15-30 minutes of daily physical activity can help reduce these risks.

Conclusion

Make movement a priority in your daily routine to counteract the effects of prolonged sitting. Integrate micro-movements like desk exercises, take regular breaks to stand, stretch, or walk, and consider using standing desks. These small changes can enhance your metabolism, boost circulation, and improve mental well-being.

Take action today: start incorporating these tips into your routine for better health and quality of life.

As FoodNurish lead editor, I’ve had the pleasure of studying this plant for sometime, and let me tell you, it seems like its a real gem.

Bacopa monnieri is known for its potential to improve brain function and has been used to treat various ailments, including anxiety and epilepsy.

But as with any medicinal herb, it’s important to be aware of the potential side effects as well.

So, let’s explore the benefits and risks of Bacopa monnieri together, shall we?

What is Bacopa Monnieri?

Bacopa monnieri, also known as Brahmi, water hyssop, or thyme-leaved gratiola, is a herbaceous perennial plant that’s native to the wetlands of southern India, Australia, Europe, Africa, Asia, and North and South America.

Its small white or light blue flowers and succulent leaves make it a beautiful addition to any garden, but it’s the plant’s medicinal properties that make it truly special.

For centuries, Bacopa monnieri has been used in Ayurvedic medicine to treat a variety of conditions, including cognitive impairment, anxiety, and inflammation.

In recent years, it has gained popularity in the West as a natural nootropic or brain booster.

Bacopa Monnieri Benefits

1. May improve cognitive function

Bacopa monnieri has been shown to enhance cognitive function, including memory, attention, and information processing.

Studies suggest that Bacopa monnieri can help boost cognitive function, which means you might be able to remember things more easily, focus better, and process information faster.[1]

This could come in handy whether you’re a student trying to ace exams or a professional looking to improve work productivity. Plus, who wouldn’t want a little extra brain power to help them with their daily tasks?

Keep in mind that the results may not be instantaneous, and it may take a few weeks of taking Bacopa monnieri to see the benefits.

But hey, if it means a little extra help for our brains, it might be worth the wait!

2. May reduce anxiety and depression

If you’re struggling with anxiety or depression, Bacopa Monnieri might by the herb for you. Some studies suggest that Bacopa monnieri may be able to help alleviate symptoms of anxiety and depression.

For example there’s a study that suggests that the herb can have a calming effect on the mind by reducing cortisol levels – a hormone that is closely related to high stress levels. [2]

Another Comparative Study by the journal Pharmacology, Biochemistry and behavior, concludes that Bacopa is an adaptogenic herb, meaning it can help you better resist to stress. [3]

While it’s not a cure-all for these conditions, it’s encouraging to know that there may be a natural option to consider.

3. May have anti-inflammatory properties

Chronic inflammation is linked to many serious diseases, such as heart problems, cancer, and Alzheimer’s – just to name a few.

But, did you know that Bacopa monnieri might be able to help reduce inflammation in the body? That’s right!

There are studies that found that the herb contains compounds that could help lower inflammation levels, which could potentially help reduce the risk of these diseases. [4] [5]

And the best part? This could be achieved naturally, without relying on dangerous drugs!

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4. May protect brain function

Bacopa monnieri can help protecting our brains from oxidative stress because of some compounds it contains that that have been found to protect the brain from oxidative stress and damage. [6]

These compounds are called bacosides. These are active compounds found in the leaves of the plant.

Oxidative stress is when there’s an imbalance between free radicals and antioxidants in the body, which can lead to damage to cells and tissues, including in the brain. [7]

Now, the compounds in Bacopa monnieri has are able to help neutralize these free radicals and protect the brain – according to a research article published in the journal Evidence-based Complementary and Alternative Medicine. [8]

Although, it’s still early to draw any conclusions, but research has shown promising results in this area.

5. May lower blood pressure

Some research suggests that Bacopa monnieri may help reduce high blood pressure.

Several studies have identified specific compounds in Bacopa monnieri that may contribute to its blood pressure-lowering effects.

For example, bacosides, a group of compounds found in the herb, have been shown to have antioxidant and anti-inflammatory properties, which could help to reduce oxidative stress and inflammation in the blood vessels, leading to improved blood flow and lower blood pressure. [9]

Bacopasides and bacopanol are other compounds found in Bacopa monnieri that have been studied for their potential to lower blood pressure. These compounds have been shown in rat studies, to have a relaxant effect on blood vessels, which could help to reduce resistance in the blood vessels and improve blood flow. [10]

6. May have anti-epileptic effects

Bacopa Monnieri has been used traditionally to treat epilepsy, and some studies suggest it may have anti-epileptic effects. [11]

Bacopa Monnieri has actually been used for centuries in traditional medicine to help treat epilepsy, which is a disorder that affects the nervous system and can cause seizures. And while modern medicine has come a long way since then, some studies have actually suggested that there might be something to this ancient remedy.

For example, a study published in the Brazilian Journal of Pharmaceutical Sciences  found that Bacopa monnieri had an anti-convulsant effect in rats. This means that the herb was able to reduce the frequency and duration of seizures in these animals. [12]

Another study, published in the Journal of Traditional and Complementary Medicine, found that a compound found in Bacopa monnieri had anti-convulsant effects in mice who have been induced with epilepsy. [13]

Now, it’s important to note that more research is needed to fully understand the potential of Bacopa monnieri as an anti-epileptic treatment in humans. But it’s certainly an intriguing possibility, and one that’s worth keeping an eye on as more studies are conducted.

7. May have anti-cancer properties

There have been some promising findings that suggest this herb might have some anti-cancer potential.

For example, Glioblastoma multiforme (GBM) is a deadly brain tumor, and recent studies suggest that biomechanical imbalances in the tumor cells could be targeted to slow disease progression and improve survival. In a study, the authors found that the Indian traditional medicinal plant Bacopa monnieri (BM) and its bioactive component Bacoside A could lead to non-apoptotic, non-homeostasis-associated cell death. This finding suggests that BM could be a safe and effective anti-GBM therapeutic. [14]

Additionally, in another study researchers wanted to test the effects of an extract from Bacopa monnieri, a plant known for containing several beneficial compounds. They created different fractions of the extract and tested them on two types of cancer cells. They found that one of the fractions, the DCM fraction, had the highest cytotoxic (cell-killing) activity, with the presence of cucurbitacins and betulinic acid potentially playing a role. Overall, the study suggests that this extract could be effective in treating these types of cancer. [15]

Finally, researchers investigated the effects of bacopaside II, an extract from the medicinal herb Bacopa monnieri, on colon cancer cells. They found that bacopaside II impairs the migration of cells and reduces growth in a dose-dependent manner, primarily through inducing cell cycle arrest and apoptosis. The results suggest the potential of bacopaside II as an anti-tumor agent for colon cancer. [16]

These early findings are definitely promising, and could be a sign of good things to come as more research is conducted.

8. May improve symptoms of ADHD

Some studies suggest that Bacopa monnieri may improve symptoms of attention-deficit hyperactivity disorder (ADHD).

Some studies have found that taking Bacopa monnieri supplements for several weeks led to significant improvements in attention, cognitive function, and behavior in both children and adults with ADHD.

One study conducted on children with ADHD found that taking Bacopa monnieri supplements for six months led to significant improvements in attention and cognitive processing compared to those who did not receive the supplement. [17]

In another randomized, double-blind, placebo-controlled trial, evaluated the efficacy of a patented, compound herbal preparation (CHP) in improving attention, cognition, and impulse control in 120 children newly diagnosed with ADHD. The study found that the herbal treatment group showed substantial, statistically significant improvement in the 4 subscales and overall TOVA scores, compared with no improvement in the control group, indicating promise for ADHD treatment in children. [18]

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9. Can keep healthy stress levels

Bacopa Monnieri is believed to have stress-reducing properties that can help keep healthy stress levels. Some studies have suggested that this herb can help reduce stress and anxiety by modulating levels of cortisol, a hormone produced by the adrenal gland in response to stress.

In a study, Bacopa monnieri extract was evaluated on cognitive function and affect, and its safety and tolerability in healthy elderly participants. The randomized, double-blind, placebo-controlled clinical trial involved 54 participants aged 65 or older.

Results showed that Bacopa participants had enhanced delayed word recall memory scores and Stroop results. Additionally, depression scores and anxiety scores decreased, with few adverse events reported. [19]

In this study, the effect of Bacopa monniera (BM) on cold stress-induced changes in the hippocampus of rats was evaluated. Rats were divided into four groups, and BM was orally administered for one month to two of the groups. Results showed that BM has a neuroprotective effect in cold stress-induced hippocampal neurodegeneration of rats, which suggests that BM can improve memory to combat stress. [20]

Overall, the available evidence suggests that Bacopa Monnieri may be a useful natural remedy for promoting healthy stress levels.

10. May help promote feelings of well being

When it comes to promoting feelings of well-being, some studies suggest that Bacopa monnieri may be helpful in this regard.

More specifically, the herb has been shown to have potential anti-anxiety and antidepressant effects, which could contribute to an overall sense of well-being.

In a 28-day randomized, double-blind, placebo-controlled trial, 100 adults with self-reported poor sleep were given either a placebo or Bacopa monnieri extract (150 mg twice daily). While Bacopa monnieri did not improve sleep more than the placebo, it was associated with improved emotional wellbeing, general health, and pain-related symptoms. Bacopa monnieri was also linked to greater reductions in certain stress biomarkers. [21]

Bacopa Monnieri Side Effects

When consuming Bacopa Monnieri supplements either in powder or capsule form, you may experience the following symptoms

• Nausea
• Stomach cramps
• Bloating
• Diarrhea
• Increased bowel movements
• Dry mouth
• Fatigue.

Bacopa Monnieri may cause these side effects because it contains certain chemicals that can interact with your body in different ways.

For example, the herb may increase the production of stomach acid, which can lead to symptoms like nausea, stomach cramps, and bloating.

Also, Bacopa Monnieri may have a laxative effect and increase bowel movements, which can lead to diarrhea and fatigue.

Some people may also experience dry mouth as a side effect, which may be due to the herb’s ability to reduce saliva production.

It’s important to keep in mind that not everyone will experience these side effects, and they may vary depending on the dose and individual factors.

People Also Ask (FAQ)

Where to Buy Bacopa Monnieri

You can buy Bacopa Monieri – either in powder form or in capsules from Nootropics Depot, the largest and most trusted Nootropics supplement provider.

Nootropic Depot’s Bacopa Monnieri supplements are the most potent bacopa ever tested! More specifically, their Bacopa monnieri extract has a whopping 24% Bacosides by UPLC (Ultra Performance Liquid Chromatograph).

Bottom Line

While Bacopa Monnieri is generally safe to use, some people may experience side effects such as nausea, stomach cramps, bloating, diarrhea, increased bowel movements, dry mouth, or fatigue. It is important to consult with a healthcare professional before taking Bacopa Monnieri, especially if you have any pre-existing medical conditions or are taking any medications.

When taking Bacopa Monnieri, it is recommended to start with a low dose and gradually increase over time. The standard dose ranges from 300-450mg per day, although some studies have used up to 900mg per day. It is generally safe to take Bacopa Monnieri daily, and long-term use has been reported in some studies.

Overall, Bacopa Monnieri is a natural and effective way to improve cognitive function, reduce stress, and support overall health and well-being. With proper guidance and a cautious approach, it can be a useful addition to a healthy lifestyle.

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