Nikki Hawkes

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Which are the best natural anti inflammatory herbs and spices?

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Inflammation is an underlying factor in all disease. But it is also an important part of a natural immune response that keeps us healthy. Many drugs are available to suppress inflammation but they can also have nasty side effects. In contrast, nature provides us with a vast array of natural anti-inflammatories that are both safe and effective. Spices have tremendous health benefits and might help to prevent various diseases. So, including some of the best natural anti-inflammatory spices in your daily diet is a great idea.

The link between inflammation and chronic disease

Chronic diseases are a leading cause of death, responsible for around 60% of mortality worldwide. They include the UK’s biggest killer Alzheimer’s disease and dementia. As well as other conditions such as arthritis, cancer, heart disease and diabetes. It is possible that we can try to prevent these diseases from happening by minimising unhealthy lifestyle factors.

Factors associated with chronic disease

These are the main risk factors that scientists say are linked to the most common chronic diseases.

  • Lack of physical activity
  • Poor diet
  • Stress
  • Smoking
  • Excess alcohol
  • Radiation exposure
  • Chronic infections

All these risk factors increase the amount of inflammation in the body. Which, in turn, can lead to developing a chronic disease. Of course, we can cut out some of the unhealthy lifestyle factors. But there are also natural ways to reduce inflammation. For instance, we can include herbs and spices in our daily diet.

Anti-inflammatory herbs and spices

Scientists say that spices have been important to humans for thousands of years. Not just as a source of medicine but also as colouring agents, flavourings and preservatives. In fact, spices contain numerous natural anti-inflammatory compounds that contribute to their medicinal properties.

What’s more, there are plenty of studies showing how effective spices can be for preventing various diseases.

Common herbs and spices with anti-inflammatory activity

  • black pepper
  • cardamom
  • cinnamon
  • clove
  • cumin
  • fenugreek
  • fennel
  • garlic
  • ginger
  • onion
  • rosemary
  • turmeric
  • saffron
  • star anise
  • basil
  • sage
  • mustard

Scientists say that these culinary spices and others have components that may prevent various diseases. They suggest these diseases include arthritis, asthma, cancer, cardiovascular disease, diabetes and neurodegenerative conditions.

Some natural anti-inflammatory herbs and spices

Turmeric

The “golden spice” turmeric is the most commonly used spice in the world. Its main component curcumin is the subject of over ten thousand studies, including over 120 clinical trials. Not only do these trials support an anti-inflammatory activity but also antimicrobial and anti-cancer properties.

For instance, curcumin has shown promise in alleviating various chronic illnesses. Among them Alzheimer’s disease, bacterial prostatitis and asthma. Not to mention the potential to inhibit various stages of cancer. Including the proliferation, invasion and spread of cancer.

Perhaps most importantly, the dozens of clinical trials proving the health benefits of curcumin and turmeric found no adverse effects.

Black pepper

In like manner, black pepper is a commonly used spice. Similarly, it has anti-inflammatory, anti-oxidant, anti-carcinogenic and anti-asthmatic properties.

The principal medicinal compound in black pepper is piperine. In common with the other spices, several studies support the anti-inflammatory nature of piperine.

Ginger

This common spice contains several unique constituents. It has antioxidant, anti-inflammatory and antiproliferative properties.

The main component of ginger, 6-gingerol shows therapeutic activity against Alzheimer’s disease, colorectal cancer and diabetes.

Garlic

By the same token, the commonly used spice garlic contains some important medicinal compounds. As a result, it possesses anti-inflammatory, gastroprotective and anti-cancer properties.

Garlic contains several sulphur-containing compounds with known health benefits. In particular, diallyl sulphide is a potential compound for the treatment of airway inflammation such as asthma. In addition, researchers confirm this compound may protect cartilage and enhance collagen production. Furthermore, diallyl sulphide demonstrates anti-cancer properties, in particular against colon, prostate and skin cancers. In each case, scientists explain that these health benefits are due to the regulation of inflammation.

Rosemary

Rosemary is an aromatic plant with medicinal properties. It contains an important plant chemical known as alpha-pinene. Significantly, alpha-pinene shows promise as an anti-inflammatory agent, especially in acute pancreatitis.

Fenugreek

For years fenugreek has been known for it’s anti-carcinogenic, anti-diabetic, antioxidant and cholesterol-lowering properties. Now it’s anti-inflammatory activity make it a potential agent for several chronic diseases. For instance, researchers suggest its use may benefit Alzheimer’s disease, breast cancer, chronic myeloid leukaemia and osteoarthritis.

Chilli peppers

Capsaicin is the principal component of chilli peppers. This compound is widely studied and demonstrates several properties that confer health benefits. Importantly, it has shown effective anti-inflammatory activity in several chronic diseases. For instance, capsaicin may reduce inflammation in asthma and diabetes. As well as many cancers, including those of the breast, cervix, colon and stomach.

Onions

Quercetin is an important dietary flavonoid found in onions. It has anti-cancer, anti-inflammatory and antioxidant properties. Numerous studies support the use of quercetin for various chronic diseases. Specifically, these include arthritis, breast cancer, dermatitis, diabetes, inflammatory bowel disease, hepatitis and psoriasis.

Mustard

Mustard and other cruciferous plants, including broccoli and cabbage, contain the sulphur compound sulforaphane. This is an important compound in the fight against cancer. According to researchers it also offers promising health benefits for various chronic diseases. These include Alzheimer’s disease and diabetes. As well as colorectal, lung and bladder cancers.

The best natural anti-inflammatory herbs and spices

So, considering the wide variety of herbs and spices with anti-inflammatory activity. Not to mention that each herb or spice contains different and unique medicinal compounds. Together with the fact that each compound may offer different health benefits. It is therefore difficult to say which herbs or spices are the best anti-inflammatories. Perhaps what is more important is to include and rotate as many different herbs and spices as possible.

Rosehips improve osteoarthritis symptoms

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Osteoarthritis is the most common joint disorder in the world. It causes destruction of the cartilage and other parts of the joints, mainly in the hands, knees, hips or the spine. The damage leads to the osteoarthritis symptoms of joint pain and stiffness, which impair joint function and inevitably impact on quality of life.

Non-steroidal anti-inflammatory drugs (NSAIDs) are not the best choice of medicine for osteoarthritis for the reasons I discuss here. Yet, the medic’s preferred long term medication paracetamol is not all that effective for relieving the pain of osteoarthritis. One reason for this may be that paracetamol is not a strong anti-inflammatory. [Read more…] about Rosehips improve osteoarthritis symptoms

Rheumatoid arthritis is caused by bacteria

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Rheumatoid arthritis is a chronic arthritic condition of the joints. Like osteoarthritis, rheumatoid arthritis causes joint pain, swelling and stiffness, but these conditions are very different. While osteoarthritis is considered a disease of wear and tear, rheumatoid arthritis is an autoimmune disease. Which means that instead of protecting the body against an invader, the immune system turns on it’s own body tissues, in this case the joints, especially of the hands, feet and wrists.

In developed countries such as the UK, around 1% of the population may have rheumatoid arthritis. It is a condition that tends to run in families, and it affects around three times as many women as men.

Understanding the underlying causes and triggers for a condition like rheumatoid arthritis can help us understand how we might be able to prevent its occurrence or progression. So this is an important part of the research into rheumatoid arthritis and other autoimmune diseases. Scientists searching for the cause of rheumatoid arthritis believe that bacteria play an important part. In particular, at least for rheumatoid arthritis, certain types of Proteus bacteria that can cause urinary tract infections have been implicated. [Read more…] about Rheumatoid arthritis is caused by bacteria

Is your pain medication working for your chronic pain?

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According to a recent review, an estimated 43% of the UK general population live with chronic pain. That’s around 28 million people. What’s more, chronic pain may affect up to 62% of people aged 75 or over. Yet, the research shows that more than 20% of people with moderate to severe pain may not get adequate pain relief from their medication.

Chronic pain interferes with daily life, yet doctors may be reluctant to prescribe strong painkillers for non-cancer pain such as low back pain or osteoarthritis. With good reason, since super-strength painkillers such as opioid medications can be highly addictive. As reported by the BBC.

Not only that, but opioid medication such as tramadol, fentanyl and morphine have some other nasty side effects. Patients commonly report constipation, itching, nausea or vomiting, dizziness, breathing difficulties, headache, low energy or muscle twitches while taking these medicines. So, doctors must consider a benefit to harm ratio and minimise any risks to their patients. [Read more…] about Is your pain medication working for your chronic pain?

Is acupuncture without needles effective?

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Acupuncture without needles? How is that possible, you might ask. Well there are many different types of acupuncture. So, in my practice, whilst I offer traditional Chinese Medicine acupuncture I am also aware that many people are put off from trying acupuncture due to a needle phobia. For this reason, for some time I have been using low level laser therapy for patients with needle phobia. This is a type of acupuncture that uses a therapeutic laser instead of a needle. Laser therapy has been the subject of many studies to establish its efficacy. Though study data is sometimes conflicting, this 2015 systematic review discusses the effect of laser acupuncture for a wide range of musculoskeletal disorders.

Musculoskeletal disorders are those conditions that affect the structures involved with movement of the body. This includes problems such as injuries or aches and pains of muscles, tendons, ligaments and joints. These symptoms are very common and affect most people at some point. In fact, research suggests that 1.7 billion people worldwide are affected by musculoskeletal problems. [Read more…] about Is acupuncture without needles effective?

Complementary therapies for chronic neck pain

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This is the fourth and last article in this series of articles about complementary therapies for chronic pain. The series is mostly based on the British Medical Journal article that discusses the available scientific evidence for various therapies including acupuncture, herbal medicine, cupping, and mind-body techniques. This particular article will focus on therapies for neck pain. [Read more…] about Complementary therapies for chronic neck pain

Which therapies work for low back pain?

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This is the third article in a series of posts about complementary therapies for chronic pain conditions. See the research in this review in the British Medical Journal.

Read the first two posts of the series here:
Which therapies for chronic pain?
Which therapy – chronic pain and rheumatoid arthritis

This third article is about the efficacy of complementary therapies for chronic low back pain. This type of pain is also known as lumbago. This is the most common painful musculoskeletal condition. Lumbago has many causes but few therapies with much scientific evidence of effectiveness.  [Read more…] about Which therapies work for low back pain?

Which therapy – chronic pain and rheumatoid arthritis

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This is the second post in a series of posts about the potential benefits of complementary therapies for people living with chronic pain. In case you missed it, you can find the first post here.

This post focusses on research related to several complementary therapies and rheumatoid arthritis. As reported in a review article in the British Medical Journal.

Acupuncture and rheumatoid arthritis

Rheumatoid arthritis is an autoimmune disease of the joints, that involves chronic inflammation, deformity and chronic pain. People with rheumatoid arthritis usually take long term medication, such as NSAIDs and anti-rheumatics for pain, swelling and stiffness. These conventional treatments are associated with significant side effects and risks. [Read more…] about Which therapy – chronic pain and rheumatoid arthritis

Which therapies for chronic pain?

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Chronic pain is a leading reason that people will use complementary therapies. As an acupuncturist and medical herbalist people living with pain often seek my help. Commonly expressing a desire to reduce pain-relieving medications. Especially in relation to any side effects that they might experience. Yet, how can you choose a complementary therapy to help manage or relieve chronic pain? Is there any scientific evidence to help you decide? In fact, this 2017 review published in the British Medical Journal discusses just that. The available evidence for using certain complementary therapies for chronic pain conditions. I will aim to provide a summary of the review alongside some personal observations.

The review discusses rheumatoid arthritis, chronic low back pain, and chronic neck and shoulder pain. As this topic is huge, this post will form part of a series of posts. Starting with a discussion of what chronic pain is. Later posts will continue with the available findings from the review for different therapies. These include acupuncture, mind-body medicine, nutrition and fasting, herbal medicine and nutrients, and cupping.

[Read more…] about Which therapies for chronic pain?

Nigella sativa and osteoarthritis of the knee

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Osteoarthritis is a painful degenerative disorder of the joints. It often affects the knees since these joints are weight bearing and prone to wear and tear. As an acupuncturist and herbalist I am often consulted about arthritic pain, especially osteoarthritis of the knee. I know that the pain of arthritic knees or other joint pain can be disabling. With many people waiting a long time for knee replacement operations. With no option in the mean time but to take prescription painkilling medications. Yet, these medications may actually cause more harm than good. I have written about this before. See my post Why NSAIDs are not the best solution for your osteoarthritis.

Nigella sativa, also known as love-in-a-mist, is an easily grown, attractive flowering plant. Popular in gardens due to it’s pretty white or blue flowers, finely divided foliage and ornamental seed heads. What many may not realise is that this plant has been grown for many centuries in certain parts of the world, for its edible seeds. The seeds’ appearance also give rise to it’s other common names – black seed, black cumin or black caraway. Names that hint at the pungent and spicy flavour of the seeds. What’s more, like many aromatic seeds, these have notable medicinal properties. [Read more…] about Nigella sativa and osteoarthritis of the knee