Turmeric, best known for its bright yellow color and anti-inflammatory properties, is a plant related to ginger that is grown in many Asian countries and other tropical areas.
Countless studies show profound benefits on the body and the brain.
Some say it may be the most effective nutritional supplement ever created.
While there is an argument to be made that most humans have excessive inflammation in the body, inflammation itself is an incredibly important defense mechanism. It is what assists the body in fighting foreign invaders and plays a critical role in repairing cellular damage.
Acute, short-term inflammation presents with many benefits, but when it turns into chronic inflammation it becomes a major problem, causing it to attack the body’s own tissues. Chronic inflammation is one of the primary causes of the autoimmune epidemic we are experiencing.
The question is, can you use turmeric for anti-inflammation?
Turmeric for Anti-inflammation
Curcumin, the main bioactive compound found in Turmeric (and what gives it its potent healing properties) is what gives the spice its rich yellow color.
Curcumin has high anti-inflammatory properties and the potential to treat a wide array of health conditions including reducing pain and easing joint movement in individuals with osteoarthritis.
The prevalence of chronic inflammation in Western diseases cannot be ignored. The use of curcumin can suppress a number of molecules that play major roles in causing inflammation.
Benefits of Turmeric for Anti-inflammation
As previously mentioned, turmeric can fight more than pain associated with osteoarthritis. Below are some conditions using high levels of Turmeric may help.
Turmeric can reduce pain, inflammation, and stiffness related to rheumatoid arthritis and osteoarthritis, as well as treat bursitis.
As a potent anti-inflammatory, curcumin blocks inflammatory cytokines and enzymes which helps alleviate symptoms associated with arthritis.
Acid reflux and gastroesophageal reflux disease, also known as GERD, may be caused by oxidative stress and inflammation according to one study.
Both turmeric and the extract curcumin are said to have antioxidant and anti-inflammatory properties and may relieve symptoms of heartburn.
One of the most common uses for supplementing with turmeric is to reduce joint pain. Nearly 20% of Americans have reported some degree of knee pain, according to the CDC.
A number of studies have been done showing the effectiveness of turmeric and curcumin on reducing joint pain. What’s even better - turmeric is non-toxic.
Irritable Bowel Syndrome
Turmeric is often used to treat IBS for the sake of convenience. One easy capsule to alleviate gastrointestinal issues - yes, please!
Research has shown that turmeric increases certain proteins and neurotransmitters and has a positive influence on mood and on the intestinal tract. It’s thought that the neurotransmitters that signal the brain may also signal the intestines as well.
Chronic kidney disease is an inflammatory disease and the active ingredient in turmeric - curcumin - has potent anti-inflammatory properties.
A number of enzymes, transcript factors, and growth factors modulate the production and action of inflammatory molecules, and curcumin can hinder the production and action of these inflammatory molecules and ameliorate chronic kidney disease.
There is a growing body of evidence showing that oxidative stress, free radicals, and abnormal inflammatory reactions contribute to the onset of Alzheimer’s disease.
Curcumin has the potential to prevent the development of AD. As an antioxidant, anti-inflammatory, and lipophilic action, it improves the cognitive functions in those with Alzheimer’s disease.
There are two ways to incorporate turmeric into your diet.
The first option is in supplement form. This is often the go-to for people as a convenience factor and due to bioavailability. Our Wild Turmeric is combined with black pepper extract to increase bioavailability and the absorption of curcumin in the body.
The second option is in powder form and is used most frequently as a culinary spice. Since most people add black pepper to their dishes in combination with turmeric, this also has a heightened bioavailability.
Below are some ways we add turmeric into our drinks and dishes.
Add to meat and combination dishes.
Turmeric can be added to quite literally any dish you are currently making.
Plain ground beef for tacos? Add it there. A mixed meat and vegetable dish? Add it there too! Combine it with thyme, cumin, and garlic for added flavor.
Make a risotto in 20 minutes that’s AIP-friendly, Whole30-friendly, and Paleo-Friendly.
Use in a marinade.
This follows the same principle as option one. You can add this to virtually any marinade you want. A little goes a long way and if you’re worried about an overpowering flavor, just add less.
Try it in tea!
This is a more popular option for consuming turmeric in beverage form. You’ve likely heard of golden milk with the star ingredient being turmeric.
Try our Golden Milk recipe here.
Try a Turmeric Tonic.
Similar to golden milk, but without the “milk” aspect and some additional benefits is the option of making a tonic.
Try our Turmeric Tonic here.
By now you should feel equipped with a substantial amount of knowledge on turmeric and how it can help reduce inflammation in your body.
The scientifically-proven benefits of turmeric and its anti-inflammatory properties, as well as antioxidant capacity, compared to none.
“Joint pain, bloating and foggy thoughts are not imagined symptoms, They're the result of improper diet. Make eliminations. Start with wheat, then dairy, then sugar. These are the most inflammatory foods.” ― Nancy S. Mure, EAT! Empower, Adjust, Triumph!: Lose Ridiculous Weight, Succeed On Any Diet Plan, Bust Through Any Plateau in 3 Empowering Steps!
Common Questions and Answers:
How does turmeric reduce inflammation?
Specific chemicals in turmeric, such as curcumin, might decrease inflammation and swelling. Due to this, turmeric is said to be beneficial for treating conditions that are inflammatory.
How much turmeric should I take for inflammation?
To achieve the best anti-inflammatory effects from curcuminoids, a person needs to be consuming 500-1000 milligrams of curcuminoids a day. 500 milligrams is a good daily dose for keeping inflammation down and promoting gut health.
How long does turmeric take to reduce inflammation?
Numerous studies have been done to assess the strength and effectiveness of turmeric on inflammation. One study published showed significant improvement in as little as six weeks, while other research has shown effectiveness in 8-12 weeks.
What time of day should you take turmeric?
Consistency is the focus in supplementing with turmeric. The time of day will vary depending on your meals. Turmeric is taken best on an empty stomach - ideally 30 minutes before a meal or 2 hours after. However, if heartburn is experienced, you may take it with food.