Natural pain relievers in your kitchen cupboard
By Amie Skilton, naturopath and educator for FX Medicine
When pain strikes, most of us head to the medicine cabinet for painkillers. But the spice rack in our kitchen cupboard is an equally useful natural pharmacy. That’s because certain spices have potent anti-inflammatory, pain-reducing benefits and can make a big difference to your health and wellbeing if you’re living with arthritis, a chronic condition associated with joint pain, swelling and stiffness. Here are three standout spices that can help tame arthritis pain.
Turmeric
The ancient spice that gives Indian curries their vibrant golden hue, turmeric's key component is a powerful anti-inflammatory compound called curcumin. According to a study from Kyoto Medical Center in Japan, taking the spice is an effective way to combat arthritis-related pain. In the study, researchers found that people with knee osteoarthritis who took a highly bioavailable (easily absorbable) form of curcumin daily for eight weeks had a significant reduction in knee pain scores. It also reduced their dependence on celecoxib, a nonsteroidal anti-inflammatory drug used to treat pain and inflammation. To reap the benefits, cook up a curry, or add a little turmeric powder to other savoury dishes like soup or stews, just be sure to include a natural source of fat like coconut milk or ghee to optimise absorption. For a little extra help, you may also want to add in a supplement – go for one that’s labelled ‘highly bioavailable’ for maximum benefits.
Ground ginger
It adds a delicious zing to everything from a stir-fry to homemade muffins and biscuits, but ginger is also a powerful anti-inflammatory. In fact, ginger has been shown to have inflammation-zapping properties similar to the nonsteroidal anti-inflammatory drug ibuprofen. What’s more, it suppresses leukotrienes (inflammatory molecules) and switches off certain inflammatory genes, giving it an edge on typical pain relievers. In one study published in the journal Arthritis & Rheumatism, people with knee osteoarthritis who took a ginger extract for six weeks reported less knee pain when they stood up and after walking. As well as adding the ground spice to baked treats, try using fresh ginger root to make your own herbal tea. Simply grate a tablespoon of ginger, leave it to steep for about 10 minutes in a teapot (adding fresh mint leaves or a cinnamon stick if you like), then serve with a drizzle of honey.
Cinnamon
A warming spice, cinnamon is thought to help soothe arthritic aches and pains, particularly in the cold weather, when they can flare up. It’s also a powerful anti-inflammatory, with a recent study from the University of Western Sydney concluding that taken in the right concentration, “cinnamon and its components may be useful in the treatment of age-related inflammatory conditions.” In another study, published in the European Journal of Nutrition, 115 different plants and mushrooms were compared for their anti-inflammatory activities, with cinnamon emerging as one of the biggest anti-inflammatory heavyweights. Adding to its health powers, cinnamon helps curb the rise in blood sugar levels after eating, plus it boosts brain function. Try adding a teaspoon of cinnamon to your morning porridge or smoothie, or add a dash to curries or to the black beans used in Mexican nachos and burritos for a subtle flavour hit.
Did you know?
Research suggests that popular pantry staple green tea may help arthritis by reducing inflammation and slowing the breakdown of cartilage. To make the brew even healthier, add a squeeze of lemon juice, which increases the amount of catechins (a type of antioxidant) available for the body to absorb.
Related links:
Ease symptoms of arthritis with these 3 nutrients
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