8 health benefits of turmeric and how to add it to your diet

From restless.co.uk

Turmeric, sometimes called golden spice or Indian saffron, is a plant native to Asia and Central America. It’s part of the ginger family and is the main ingredient in curry powder. Turmeric is available in various forms, including teas, powders, and extracts.

Turmeric’s main active ingredient, curcumin, has antioxidant and anti-inflammatory properties and has been linked with a range of impressive health benefits – from pain relief to improved mood and longevity.

But what does the research say? Does this yellow-coloured spice do more than add flavour to meals?

Here are eight health benefits of turmeric, plus ideas on how you can add it to your diet.

Note: While initial trials have been promising, further research is needed to confirm the potential health benefits of turmeric.

1. Turmeric has antioxidant and anti-inflammatory properties

A key reason turmeric is being increasingly explored for its health benefits is the antioxidant and anti-inflammatory properties of its main active ingredient, curcumin.

We need a certain amount of inflammation in the body to stay healthy – for example, to fight viruses and bacteria, and recover from injury. However, long-term chronic inflammation is a driving factor behind various health conditions, including cancer, arthritis, and heart disease. So, keeping it under control is a great way to boost health.

Curcumin has been found to prevent inflammation as its antioxidant effects help cleanse the body of free radicals (unstable molecules). Some studies have gone even further to suggest that curcumin may enhance the action of other antioxidants.

2. Turmeric may reduce the risk of certain cancers

Several studies have explored curcumin’s effect on cancer cells, concluding that it may have anti-cancer effects. This includes the ability to kill cancer cells and prevent more from developing. There’s also evidence that it may limit the negative effects of chemotherapy.

In this study, curcumin was found to lower levels of ERG protein, which is recognised as a key indicator of prostate cancer. Another study looked at the effects of combining curcumin and chemotherapy as treatment for bowel cancer and confirmed that this treatment may be better than chemotherapy alone.

Other research has looked into the effects of curcumin on mucositis during cancer treatment. Mucositis causes a sore mouth and is a common side effect in people with head or neck cancer who are receiving chemotherapy or radiotherapy. In this study, when given topically as a gel or mouthwash, curcumin was found to delay the development of mucositis and reduce pain. It also appeared to speed up wound healing.

3. Turmeric may offer pain relief for people with arthritis

There are various forms of arthritis, including osteoarthritis and rheumatoid arthritis – both of which are associated with joint inflammation.

Researchers concluded that curcumin may help reduce inflammation in people with rheumatoid arthritis. Another study found that curcumin was more effective at relieving osteoarthritis pain than a placebo.

Some research has even likened the anti-inflammatory effects of curcumin to those of non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. For example, participants in this study reported that curcumin found in turmeric worked as well as ibuprofen for knee arthritis pain.

4. Turmeric may boost brain health and reduce the risk of Alzheimer’s disease

Dementia is another disease associated with inflammation, and researchers are coming to recognise that curcumin’s antioxidant and anti-inflammatory properties may help to prevent cognitive decline.

For example, this study noted that curcumin may help maintain a normal brain structure and, therefore, act as an effective source of prevention and treatment for Alzheimer’s disease.

Another study found that taking 90mg of curcumin twice a day for 18 months improved memory performance in adults with dementia. Other research has found that, alongside fighting inflammation, curcumin may help prevent protein plaque build-up in the brain, a characteristic of Alzheimer’s disease.

5. Turmeric may reduce the risk of heart disease

Research suggests curcumin may boost heart health and protect against heart disease and heart attacks.

This study of people who had coronary artery bypass surgery found that those who took four grams of curcumin a day for a few days before and after surgery had a 65% lower risk of having a heart attack in the hospital.

There are several reasons why turmeric may benefit heart health. Some studies have found that it may help to improve endothelial (blood vessel lining) function. Endothelial dysfunction occurs when blood vessels can’t regulate factors such as blood clotting and blood pressure, and is a major contributor to heart disease.

Studies such as this one have also suggested that curcumin may lower cholesterol levels, though further research is needed to confirm this.

Lastly, it’s worth noting curcumin’s ability to reduce inflammation and oxidative stress – both of which are known to play a role in the development of heart disease.

Note: If you’re taking anticoagulants (blood thinners), it’s important to speak to your doctor before adding turmeric supplements to your diet. High doses of turmeric may have a blood-thinning effect, which could be dangerous if taken alongside anticoagulants.

6. Turmeric may boost mood and reduce the risk of depression

There’s mounting evidence that turmeric may offer antidepressant benefits and be an effective treatment for depression and other mood disorders.

Like many other conditions on this list, most of these effects are thought to come from curcumin’s ability to reduce inflammation. But, there’s also evidence that curcumin may improve brain plasticity and increase the production of neurotransmitters serotonin and dopamine, which play a key role in mood regulation.

We also know from research that people with depression tend to have lower levels of brain-derived neurotrophic factor (BDNF), as well as a smaller hippocampus – both of which are key for learning and memory. Significantly, the results of this study suggest that curcumin may boost BDNF levels and help reverse some of these effects.

7. Turmeric may improve liver function

Non-alcoholic fatty liver disease (NAFLD) is a term used to describe a range of conditions caused by a build-up of fat in the liver.

Mild NAFLD isn’t usually harmful, but it can lead to more serious liver damage, including cirrhosis (scarring of the liver that can cause liver failure) if it progresses. Having high amounts of fat in your liver is also associated with an increased risk of other health problems, including diabetes, high blood pressure, and kidney disease.

Some research suggests that curcumin may help treat NAFLD by reducing inflammation. In this study, people with NAFLD consumed either two grams of turmeric or a placebo every day for eight weeks. Liver enzymes (which tend to increase with NAFLD) dropped substantially in those who took turmeric.

Note: While initial findings are promising, further research is needed to confirm turmeric’s potential role in treating NAFLD. Either way, turmeric shouldn’t be viewed as a substitute for standard NAFLD treatments.

It’s also important to check with your doctor before adding turmeric supplements to your diet. Because they can increase bile production, they may be dangerous for people with liver or bile duct problems.

8. Turmeric may boost gut health and improve symptoms of gastrointestinal disorders

Turmeric may improve digestion and reduce the risk of gastrointestinal conditions. Specifically, turmeric has been found to boost the strength and diversity of the gut microbiome (the collection of bacteria and other microbes in your gut). In this study, when participants took curcumin for eight weeks, the diversity of their gut microbiome increased by 69%, while the placebo group’s decreased by 15%.

This is significant as gut microbiome imbalances have been linked with an increased risk of gastrointestinal conditions, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Other research suggests that curcumin may help strengthen gut barrier function (which is responsible for letting nutrients into the gut while keeping harmful microbes out). A weakened barrier is linked with inflammation and an increased risk of conditions like IBS, coeliac disease, and colon cancer.

For these reasons, turmeric is currently being considered as a potential treatment for conditions like IBS. In this study of patients with ulcerative colitis, those who took two grams of curcumin a day alongside prescription medication were more likely to remain in remission than those who took medication alone. However, as stated in this review, more evidence is needed to fully understand curcumin’s effect on the disease.

How can I add turmeric to my diet, and should I take a supplement?

Because further research is needed to confirm turmeric’s effect on health, experts have yet to agree on a recommended daily intake.

However, to reap the health benefits, a good place to start is by adding turmeric to your meals throughout the week. For example, you could mix it into a smoothie or tea, or add it as a seasoning to soups and vegetable dishes. Check out these 15 ways to eat turmeric from Nature Made for more inspiration.

Experts suggest that one of the most beneficial ways to add turmeric to your diet is to use it in place of seasonings like salt, which can increase inflammation. It’s also thought that cooking turmeric with healthy fats like avocado and olive oil may improve curcumin absorption and boost its anti-inflammatory effects.

Turmeric supplements are also safe for most people. However, it’s important to note that these contain high doses of curcumin, which can increase the risk of side effects, such as stomach pain. As a result, it’s generally better to try adding turmeric to your diet first.

Turmeric supplements may not be suitable for some people, such as those taking blood-thinning or diabetes medication, or those with liver problems. For this reason, it’s important to always contact your GP before adding new supplements to your diet.

Final thoughts…

The antioxidant and anti-inflammatory properties of turmeric are impressive. So, when considering its potential impact on health, it’s worth thinking about adding this golden spice to your diet.

For further reading, head to our diet and nutrition section. Here, you’ll find information on everything from heart and joint health to ways to regulate blood sugar. 

https://restless.co.uk/health/healthy-body/health-benefits-of-turmeric-and-how-to-add-it-to-your-diet/?contact_id=5e74dd65-8bd7-48a2-a626-ded9a62b692b&utm_source=early-week-email&utm_medium=email&utm_campaign=early_week_email_25-10-21_general&utm_content=early_week_email_25-10-21_general_versiona

What’s the Best Diet for Rheumatoid Arthritis?

From health.clevelandclinic.org

Say yes to whole foods, lots of fruits and vegetables, and anti-inflammatory antioxidants 

You already know that what you eat can impact your weight, shape and elements of your health like your blood pressure and cholesterol. But did you know that your diet can also play a role in your experience with rheumatoid arthritis (RA)?

Registered dietitian Beth Czerwony, RD, explains how an anti-inflammatory diet can help relieve your rheumatoid arthritis symptoms — and which foods can make you feel worse. 

Does diet affect rheumatoid arthritis?

Rheumatoid arthritis and diet are more closely connected than you might expect.

RA is caused by uncontrolled inflammation in the body, which damages the cartilage between your joints. But certain foods are known to be anti-inflammatory, meaning they can help soothe or prevent inflammation. And on the other end of the spectrum are foods that cause inflammation.

“With inflammatory conditions, the body’s immune system attacks itself, which causes pain and cell damage,” Czerwony explains. “Your diet can make these symptoms less intense or less frequent — or, on the other hand, consuming foods that cause inflammation can aggravate your symptoms.”

What’s the best diet for someone with rheumatoid arthritis?

No singular diet or style of eating can treat or cure rheumatoid arthritis, but focusing on healthy, whole foods eating, in general, can have a positive impact on your RA symptoms.

“Following a low-fat, low-sugar diet with a variety of fruits and vegetables will help quiet down the inflammation,” Czerwony says.

And consider antioxidants your own personal superheroes, here to help you fend off inflammation. These molecules, found in certain foods, help decrease free radicals in your body — which is especially important for people with RA.

“Free radicals are natural byproducts of our metabolism, and they can also be caused by external factors like stress, smoking and pollution,” Czerwony explains. “They can cause cell damage, which increases inflammation.”

Foods that are generally high in antioxidants include:

• Curcumin, found in turmeric.
• Fish oil.
• Ginger.
• Spirulina.
• Green tea.
• Omega-3 fatty acids, found in fish like salmon, mackerel, sardines and anchovies, as well as in walnuts.

Here are some specific antioxidants and the foods that contain them in a high amount:

• Beta-carotene comes from brightly colored fruits and vegetables like carrots, peas, spinach and mangoes.
• Vitamin C is found in most fruits and vegetables, especially berries and peppers. Other good sources are broccoli, Brussels sprouts, sweet potatoes, tomatoes citrus fruits and tropical fruits like pineapple, mango, papaya and guava.
• Vitamin E can be found in nuts, sunflower seeds and vegetable oil.
• Lycopene comes from pink and red vegetables like tomatoes and watermelon. 
• Lutein is in green, leafy vegetables, as well as in corn, papaya and oranges. 
• Selenium, which you only need in small doses, is found in eggs, tuna, salmon, brown rice, onions and many other vegetables. 

Diets that might improve rheumatoid arthritis symptoms

Adopting an anti-inflammatory diet can do exactly what it sounds like it can — calm inflammation in your body and help relieve or prevent some of your symptoms. But here’s the thing: There’s no one, straightforward way to follow an anti-inflammatory diet.

Czerwony walks you through some of the most commonly asked-about diets and whether they can help your rheumatoid arthritis symptoms.

Mediterranean diet

Have you heard of the Mediterranean diet yet? If not, now’s the perfect time to get acquainted.

“Touted for years as the best diet for many health conditions, this diet is the best option for someone who is looking for an anti-inflammatory diet,” Czerwony says. It focuses on:

• A diversity of colorful fruits and veggies.
• Nutrient-packed, complex carbohydrates whole grains and legumes.
• Olive oil, which is a plant-based and high in unsaturated fat (the good kind of fat).
• Lean proteins, like fish and poultry.
• The occasional glass of wine with meals.
• Minimal dairy products, red meat, processed meats and sweets.

Vegetarian diet

“Similar to the Mediterranean diet, a vegetarian diet will inherently include anti-inflammatory foods,” Czerwony says. “Fruits and vegetables are high in antioxidants, and you won’t be getting saturated fats from animal products.”

But remember: Vegetarian eating doesn’t automatically mean healthy eating. After all, foods like French fries are technically vegetarian, but that doesn’t mean they’re good for you! To see the most benefits (for your RA and your overall health), focus on keeping foods plant-based. 

Low-carb diet

“A low-carb diet can be a part of an anti-inflammatory diet, as long you eliminate refined carbohydrates and high-fat foods,” Czerwony says.

In general, processed foods are inflammatory foods. And refined carbs, also known as simple sugars, are super-processed. They include foods like:

• White bread.
• Pizza dough.
• Pasta made with white flour.
• Pastries.
• Soda.

Keto diet

The keto diet can be a smart move for people with a variety of medical conditions, but if you’re looking for an anti-inflammatory diet, this high-fat, low-carb eating style isn’t the answer.

“The keto diet recommends large portions of meats and fats to cause the body to go into ketosis,” Czerwony cautions. “But many fruits and vegetables aren’t allowed, and neither are complex carbohydrates and whole grains.”

Too much animal fat can be inflammatory, and without many anti-inflammatory foods to provide balance, the keto diet may actually make your inflammation worse, not better.

Foods to avoid when you have rheumatoid arthritis

As we’ve discussed, processed foods are inflammatory foods — so, if you’re trying to tackle inflammation, one of the very best things you can do is to scale back on them. That includes, especially, foods that are high in:

• Added sugars, like in sodas, candy and desserts.
• Refined carbs, like foods made with white flour.
• Trans fats, like fried foods, margarine, shortening and lard.
• Processed meats, like hot dogs and sausage.
• High-fat foods, like red meat and whole eggs.
• Alcohol.

“These foods should be avoided because the extra fat and sugar will encourage inflammation,” Czerwony notes. “And some people have increased symptoms when consuming gluten or dairy, so it’s important to pay attention to how your diet is affecting your symptoms.”

Treating rheumatoid arthritis symptoms through diet

Because everyone’s body is different, you’ll have to figure out which foods are the biggest triggers for your RA symptoms, which can involve a little bit of trial and error.

If you see a rheumatologist, ask them to connect you with a dietitian who has experience working with people who have RA. A dietitian can help you start an elimination diet, if needed, to figure out which foods trigger your symptoms.

When you live with rheumatoid arthritis, making even small changes to your diet can have a big impact on your everyday life.

https://health.clevelandclinic.org/rheumatoid-arthritis-diet-tips/

One Major Side Effect of Eating Cherries, Say Dietitians

From eatthis.com

Enjoying these antioxidant-rich fruits will do more than just satisfy your sweet tooth

Cherries are a summer staple, whether you're eating them straight off the stem, using them to garnish your favourite cocktail, or baking them into a sweet treat. However, these tasty seasonal fruits can do a whole lot more than simply satisfy your sweet tooth. According to registered dietitians, there's a surprising benefit of eating these delicious fruits that even the most seasoned cherry connoisseurs may not know about.

"Cherries do not get the attention they deserve for being the nutrient-packed fruit that they are," says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

"One surprising benefit of cherries is their ability to ease joint pain and swelling from inflammatory arthritis," explains Best. "They contain highly anti-inflammatory nutrients, known as antioxidants, that can help to reduce this inflammation."

To test the efficacy of cherries on osteoarthritis pain, a 2013 study published in the journal Osteoarthritis Cartilage provided 58 non-diabetic adults with osteoarthritis either two 8-oz. bottles of tart cherry juice or a placebo to drink on a daily basis for six weeks. After the six-week period was up, subjects took a one-week break from treatment, then switched treatment plans. Researchers found that, while the effect was only slightly more pronounced than that of the placebo group, tart cherry juice did provide some symptom relief among the osteoarthritis patients studied.

Researchers also found that consumption of tart cherry juice was associated with lower levels of high sensitivity C-reactive protein (hsCRP), a protein that can indicate inflammation in the body. In addition to decreasing overall inflammation and osteoarthritis symptoms, this may lead to greater mobility among individuals with arthritis in the long run. A 2008 study published in Arthritis Research & Therapy found that higher levels of hsCRP were associated with lower tibial cartilage volume among women between ages 40 and 67, which can lead to a loss of mobility over time.

Shutterstock / Jelena990

That's not the only way cherries can help reduce inflammation throughout your body, however. "Eating a cup of cherries before bed could also improve your sleep quality," says Best. "Cherries contain natural melatonin, a hormone associated with the sleep-wake cycle, that is known to increase sleep quality and duration."

A 2018 study published in the American Journal of Therapeutics found that supplementation with tart cherry juice among a group of 11 subjects increased both sleep efficiency and overall sleep duration.

Over time, this may help lower levels of inflammation and pain. A 2014 study published in the Journal of Clinical Sleep Medicine found that short sleep is associated with higher levels of hsCRP—but logging longer, more restful hours in bed may help. So, if you're struggling with inflammation and pain, adding a handful of cherries to your meal plan might just be the ticket to sweet relief.

https://www.eatthis.com/cherries-side-effect/

Which supplements are best for treating arthritis pain?

From express.co.uk

BEST supplements for arthritis: Are stiff joints in the morning putting a downer on your day? You don't need to grin and bear the side effects of the disease. Here's a physiotherapist's top recommendation.

Physiotherapist Sammy Margo – who has over 30 years' experience treating patients with chronic joint conditions – stated "early intervention is key," suggesting people who are starting to feel stiff should consider a supplement. "Joint stiffness or pain, especially in the knees or lower back, could be a warning sign for the start of something more serious," said Margo. Alluding to arthritis, Margo continued: "It can affect anyone at any age."

"By adding a supplement to your daily routine, alongside maintaining a well-balanced and varied diet, optimal joint health can be achieved," she added.

Which supplement is best for arthritis?

The charity Versus Arthritis stated rose hip (available in supplement form) has anti-inflammatory priorities.

Evidence suggests rose hip supplementation can relieve symptoms of rheumatoid arthritis and osteoarthritis. Rose hip extract contains polyphenols and anthocyanin believed to ease joint inflammation and prevent joint damage.

In addition, the plant extract is also rich in vitamin C - another antioxidant. Antioxidants can "override harmful molecules" - known as free radicals – that otherwise cause tissue damage and disease.

Research suggests the rose hip can also reduce the production of specific enzymes that break down cartilage. Mild side effects of rose hip may include: an allergic reaction, constipation, diarrhoea or heartburn.

One trial involved 89 participants with rheumatoid arthritis who were randomly assigned 5g of rose hip powder or placebo, every day, for six months. Those who received the rose hip reported greater improvements in quality of life and physical function than the placebo group.

Another ingredient in the supplement is ginger - another extract Versus Arthritis stated helps to reduce pain. Laboratory and animal studies have documented that ginger extract can reduce the production of chemical substances that promote joint inflammation.

Ginger contains salicylates, which the body transforms into salicylic acid - known to prevent the nerves from making certain prostaglandins. As a result, this eases pain and discomfort, adding to the reason why ginger extract is a good remedy for arthritis.

Well tolerated by many, if any side effects were going to come about from ingesting ginger it would be an upset stomach and mouth irritation.

The GOPO® Joint Health Plus Ginger – recommended by physiotherapist Margo –contains extracts from the rosa-canina plant (rose hip) and ginger. "The double anti-inflammatory effects of GOPO® and ginger combined provide targeted relief to safeguard your joints and maintain an active lifestyle," Margo explained. Various trials demonstrate the benefits of consuming ginger and rose hip in regards to treating arthritis pain.

However, arthritis isn't the only way a person can experience joint pain. "Young adults are just as at risk of developing joint conditions from repetitive injuries or over usage," said Margo.

Thus, a rose hip and ginger supplement is a good option for many people.

https://www.express.co.uk/life-style/health/1384854/best-supplements-for-arthritis-rose-hip-ginger