Category Archive Inflammation

Golden Milk Recipe

Turmeric is a rhizome that grows under the ground like ginger. It has a rich, bright orange color and is used in many foods. Originally used in Southeast Asia, it’s a vital component for traditional curries. You can find dried powdered turmeric in the spice aisle of just about any grocery store. Sometimes they carry the fresh rhizome too (it looks like ginger root, but smaller).

Turmeric contains an amazing anti-inflammatory, antioxidant compound called “curcumin.” The amount of this bioactive compound is around 3-7% by weight of turmeric. Curcumin has been studied like crazy for its health benefits. Many of these studies test curcumin at up to 100x more than that of a traditional diet that includes turmeric.

Health Benefits of Turmeric

There are dozens of clinical studies using curcumin extract (which is way more concentrated than ground turmeric).

Curcumin is an anti-inflammatory compound. It fights inflammation at the molecular level. Some studies even show it can work as well as certain anti-inflammatory medications (but without the side effects).

Curcumin is an antioxidant compound. It can neutralise free radicals before they wreak havoc on our biomolecules. Curcumin also boosts our natural antioxidant enzymes.

These two functions of reducing inflammation and oxidation have amazing health benefits. Chronic inflammation plays a major role in so many conditions. Including heart disease, cancer, metabolic syndrome, dementia, mood disorders, arthritis pain, etc.

Curcumin has other amazing functions too:

  • Boosts our levels of “Brain-Derived Neurotrophic Factor” (like a natural growth hormone for your brain) which is great for brain health.
  • Improves “endothelial” function” (the inner lining of our blood vessels) which is great for heart health.
  • Reduces growth of cancer cells by reducing angiogenesis (growth of new blood vessels in tumors), metastasis (the spread of cancer), and even contributes to the death of cancer cells.

Do you think these make turmeric deserve the “miracle spice” title?

How to get the most out of your turmeric

Curcumin is not easily absorbed by your gut. For one thing, it’s fat soluble. So, as with fat-soluble nutrients (like vitamins A, D, E, and K), you can increase absorption by eating it with a fat-containing meal.

The second trick to get the most out of your turmeric is eating it with pepper. Interestingly, a compound in black pepper (piperine) enhances absorption of curcumin, by a whopping 2,000%!

Conclusion

Turmeric is a delicious spice, and it’s “active ingredient” curcumin is a great health-booster.

Curcumin has anti-inflammatory and antioxidant properties which are great to bust chronic inflammation. It also has other amazing health benefits, like brain- and heart-boosting properties, and even cancer-fighting properties.

Curcumin supplements can be great for your health, but they’re not for everyone. Check the label or speak with your practitioner before taking it.

I want to know: What’s your favourite turmeric recipe? Try my golden milk recipe and let me know in the comments below.

Golden Milk Recipe

Serves 2

Ingredients

1 can coconut milk
100ml hot water
1 ½ tsp turmeric, ground
¼ tsp cinnamon, ground
½ tsp honey

Instructions

Add all ingredients to a small saucepan. Stir to combine.

Warm over medium heat, stirring frequently. Heat until hot, but not boiling.

Serve & enjoy!

Tip: You can substitute 2 cups of almond milk instead of the 1 cup coconut milk and 1 cup water.

10 Anti-Inflammatory Foods

In the western world we eat a diet high in wheat, dairy, sugar. These foods can cause acidity and inflammation in the body. Our diet is high in omega 6 and low in omega 3 which can lead to production of arachadonic acid and inflammatory pathways in the body. This can lead to chronic inflammatory conditions such as arthritis and heart disease. However we have the power to reduce inflammation and feel better by changing our diet. When we include anti-inflammatory foods in our diet, inflammation and pain can be eased. Furthermore your joints work more smoothly, cell membranes are held together and immune cells produces less histamine.

Here are my recommended top 10 anti-inflammatory foods:

  1. Oily fish – is rich in omega 3 that stimulates anti-inflammatory pathways in the body, reducing inflammation. Oily fish rich in omega 3 include mackerel, sardines, salmon, anchovies and herring.
  2. Ginger – is a root herb that improves circulation in the fingers and toes. Also it can prevent nausea and reduce inflammation in the body.
  3. Turmeric -is a spice that can reduce inflammation. It decreases permeability in the blood-brain barrier to prevent brain inflammation and cognitive decline. Furthermore it fights cancer.
  4. Nuts & seeds – plant based sources of omega 3 include walnuts, flaxseed/linseed, chia seeds, hemp seeds and pumpkin seeds.
  5. Green leafy vegetables – are rich in minerals and alkalise the body, reducing acidosis and the associated inflammation. Also they are rich in vitamin C which acts as a natural anti-histamine to reduce inflammation.
  6. Extra virgin olive oil – contains the chemical oleocanthal that acts similarly to ibuprofen to reduce pain and inflammation.
  7. Garlic – this potent herb can help to reduce joint swelling.
  8. Green tea – is rich in polyphenol antioxidants and helps to reduce inflammation.
  9. Blueberries – are rich in the antioxidant quercetin that protects the body from oxidant stress, reducing inflammation.
  10. Pineapple – contains the digestive enzyme bromelain. Bromelain helps to regulate the immune system and prevent unwanted inflammation.

Finally if you would like more information about how to reduce pain and inflammation, contact Kate on 07652 868342 or info@kateoriordan.com. You can receive personalised advice including a nutrition plan and supplement plan.

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