Most athletes are familiar with delayed onset muscle soreness (DOMS). According to research, turmeric could help alleviate some of this discomfort.

Curcumin can improve insulin sensitivity and reduce elevated triglycerides and low-density lipoprotein cholesterol levels while simultaneously decreasing inflammation and oxidative stress levels.

Dr Funk cautions that many of the studies were small and poorly conducted, leading to his conclusion.

Origin

Turmeric, an ancient food and medicine used for over 4,500 years, has recently made headlines again as a health food, thanks to curcumin – its healing component which gives it its golden hue and strong flavor. Scientists have demonstrated its antioxidant and anti-inflammatory benefits and even potential cancer protection properties.

Turmeric, a relative of ginger and part of the Zingiberaceae family, is harvested each year and dried into our familiar spice. Most global turmeric production takes place in India – accounting for 80% – but other countries such as Pakistan, Indonesia, Malaysia Vietnam and Thailand also grow turmeric rhizomes for this spice we know so well. Turmeric requires temperatures between 20 and 30 degrees Celsius with high rainfall each year as well as sandy or loamy soil to flourish successfully.

After it dries, its rhizomes can be ground to a powder and used as nutritional supplements, cosmetic ingredients, dietary spices or natural food colorants. Turmeric plants and their roots have also long been part of traditional Asian systems of healing called Ayurveda.

Turmeric has long been used in Ayurved medicine as an effective remedy to treat digestive conditions and colds, as well as for its anti-inflammatory benefits. Turmeric acts as a cholagogue by stimulating bile production and encouraging its excretion to aid fat digestion. Furthermore, turmeric acts as an antiseptic that encourages healthy bacteria in the colon.

Recently, scientists have turned their attention to turmeric’s active ingredients, particularly curcumin. Studies have demonstrated its potent antioxidant and anti-inflammatory properties which rival those of drugs like ibuprofen while being free from side effects. Ativan has also proven itself an effective chemo- and radiosensitizer against certain types of cancer cells, and can boost BDNF, an important brain protein associated with learning and memory enhancement. Research is ongoing to understand how exactly these properties function (Xu et al, 2018). Although these compounds appear promising, more investigation must take place to ascertain how best they can be applied in treating specific diseases and disorders.

Uses

Curcumin, which forms the core ingredient in turmeric, has many health advantages that make this popular spice so well-respected. Unfortunately, however, human digestion alone cannot absorb enough curcumin for these benefits to take hold, according to Dana White RD. For maximum anti-inflammatory and antioxidant benefits of curcumin supplementation is usually the way forward; commonly used supplements include pills, capsules and gummies for this purpose.

Turmeric can be safely consumed as food, while high doses of curcumin found in some supplements may interfere with certain medications, according to White. These interactions include decreasing the effectiveness of pain relievers such as aspirin, ibuprofen and acetaminophen; increasing bleeding risks with blood thinners like warfarin; as well as interfering with immunosuppressant drugs such as tacrolimus.

Curcumin has been shown to inhibit cancer cell proliferation and formation of new blood vessels that fuel tumor growth in laboratory studies. Furthermore, curcumin can inhibit NF-kB activity which produces proinflammatory cytokines such as IL-1, IL-2, IL-6 and TNFa and also decrease oxidative stress through activating Nrf2 pathways in cells.

Curcumin has shown promise as an anti-rheumatoid arthritis (RA) treatment through clinical trials. This inflammation-based condition affects not only joints but also eyes, lungs and skin. It causes painful swelling that eventually results in deformities or disabilities for sufferers; curcumin can help alleviate its symptoms by decreasing inflammation, suppressing joint damage and decreasing formation of fibrosis within joints.

turmeric could provide protection from neurological disorders like Alzheimer’s by increasing levels of brain-derived neurotrophic factor, or BDNF, which plays an essential role in maintaining healthy nerve cells and regulating communication among them. More research must be completed in order to confirm these findings.

Benefits

Curcumin is an anti-inflammatory compound, and research indicates it may be effective at treating various ailments. Studies suggest it could inhibit rheumatoid arthritis from progressing, as well as help relieve its symptoms (tenderness, joint stiffness and reduced mobility) in those already diagnosed. Furthermore, other research indicates it could even be used to treat other inflammatory conditions, including heart disease.

Curcumin has been found to significantly decrease inflammation in the body, one of its key health benefits. It does this by inhibiting multiple inflammatory pathways and suppressing pro-inflammatory cytokines; also by stopping pro-inflammatory enzymes like cyclooxygenase-2 and lipoxygenase from activating; as well as by suppressing nuclear factor-kappa B (NF-kB), which regulates genes associated with inflammation, cell growth and adhesion molecules.

Curcumin’s anti-inflammatory properties make it an ideal treatment for digestive conditions like Crohn’s disease and irritable bowel syndrome, with one double-blind study showing significant decreases in both bloating and gas production from those taking curcumin supplements. Furthermore, curcumin stimulates gallbladder production of bile which improves digestion further.

Curcumin may help protect against heart disease by decreasing plaque formation and triglyceride levels, increasing activity of nitric oxide (which reduces blood pressure while relaxing muscles and blood vessels), and supporting its production by the body. A clinical trial among healthy middle-aged and older adults who received 4 grams per day saw a 65-75% decline in coronary artery risk factors such as oxidative stress, high triglycerides levels and low HDL cholesterol.

Important to keep in mind is the wide variation of doses used in studies on turmeric/curcumin use, making it hard to draw definitive conclusions from small-scale trials. Furthermore, research was often done among populations who already had existing health issues which may bias results – more large-scale randomized controlled trials must take place before any conclusions regarding turmeric’s benefits can be drawn definitively.

Recipes

Turmeric, the yellow spice found in mustard and curry dishes, has long been recognized for its antioxidant and anti-inflammatory properties. Research suggests it can help combat diseases like heart disease, arthritis and cancer while preventing mental decline and depression. But what exactly is turmeric and how can we best utilize its benefits?

Turmeric, an earthy spice from India and Southeast Asia, is harvested from the roots of Curcuma longa plant. Long used in both culinary and Ayurvedic medicine practices alike for centuries due to its primary active component: curcumin. This compound provides numerous health benefits.

Curcumin stands out among antioxidants for its ability to neutralize free radicals – highly reactive atoms generated in our bodies as well as found in environmental pollutants like cigarette smoke and industrial chemicals that can damage fats, proteins and DNA strands. Antioxidants help neutralize this damage through foods like berries, nuts, green tea and turmeric; additionally curcumin can scavenge multiple types of free radicals while controlling enzymes responsible.

Studies suggest that eating foods rich in antioxidants could lower your risk of various diseases, including heart disease and Alzheimer’s. Though whole food sources provide these essential nutrients, recent research shows that supplementing curcumin with black pepper increases its bioavailability – meaning your body is better equipped to use its beneficial compounds and absorb them for maximum effect.

Registered dietitian Nicole Hopsecger provides several key ways of adding turmeric into one’s diet, including sprinkling it on salads, adding it to smoothies or using it as the foundation of soups or stews.

Additionally, she suggests trying these turmeric-containing recipes. And for those wanting to take advantage of turmeric’s heart-healthy benefits, she advises pairing it with meals high in cholesterol-reducing fats such as lean chicken breast.