Nikki Hawkes

Medical Herbalist

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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.

What is flaxseed good for?

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This small, nutritious seed is full of good fats and fibre. But do you know what flaxseed is good for in terms of your health?

What is flaxseed?

Flaxseed, also known as linseed, is the seed of the common flax plant. The same plant that provides the material for the production of linen. Importantly, the seed is a rich source of the omega-3 essential fatty acid, alpha-linolenic acid.

Essential fatty acids are “essential” because they can not be made in the body. But they are crucial for our health. Other important sources of alpha-linolenic acid include chia seeds and walnuts.

We now know that the type of fat that we eat is more important than the amount of fat that we eat. Alpha-linolenic acid is an example of a polyunsaturated fatty acid. This type of fat is a “good fat” and we should be including more sources of it in our diet.

Flax oil or seed?

We can buy flaxseed in various forms. For instance, most of the larger supermarkets sell either the whole seeds or ground seeds, also known as milled. It is also possible to buy pure flaxseed oil.

The standard serving size of whole flaxseed is one tablespoon and this amount provides 2.4g of alpha-linolenic acid. Whereas a one-tablespoon serving of the oil provides 7.3g of alpha-linolenic acid.

At first glance, it might seem like the flaxseed oil is the best choice. But, whole or ground flaxseeds also contain other beneficial nutrients such as lignans and fibre that are not found in the oil.

There are also plenty of baked products such as muffins, cakes and bread that contain flaxseeds. You might also find plenty of recipes for making these yourself at home. But, often these might contain ingredients that are not so good for your health, such as sugar.

I have now found a great alternative. One that includes all the fat and fibre goodness, as well as tasting delicious, flax milk.

Flax milk

It’s easy to make our own delicious and healthy flax milk. This is an excellent alternative to dairy milk that can easily be made at home. Simply blend two tablespoons of whole seeds in 200ml of filtered water in a high-speed blender. You can also add a few drops of vanilla extract or a sprinkle of cinnamon powder to make it extra tasty. Store your flax milk in the fridge or drink immediately. Though you might want to build up to this amount per day for the reasons I mention later.

Flax milk is gluten-free and contains no cholesterol or lactose. It contains all the good fats and fibre of the whole seed. What’s more, it has more health benefits than almond milk.

The health benefits of flaxseed

The health benefits of flaxseed are many and varied. But, most of the research has been focussed on cardiovascular disease and cancer.

Cardiovascular disease

Though there are some studies on people, at the moment much of the research is on animals. Nevertheless, researchers say that dietary flaxseed displays powerful protection against cardiovascular disease in humans. For instance, lowering blood pressure on average by (10 mmHg). According to researchers, this was enough of a reduction to halve the risk of a heart attack or stroke.

Flaxseed and Cancer

In both animal and human studies, flaxseed showed significant protection against breast cancer. Furthermore, on reviewing ten human trials researchers found flaxseed reduced tumour growth in women with breast cancer.

Further evidence supports the use of flaxseed to prevent the occurrence of breast cancer. And also to reduce the risk of death in women living with breast cancer.

The whole seed rather than the oil may be important here. Researchers say the lignan component of the seed is metabolised by intestinal bacteria into enterolactone. And, studies of postmenopausal women show that higher blood concentrations of enterolactone reduce the risk of breast cancer. Not only that, but higher enterolactone levels promote better survival times.

But, researchers say that the evidence also supports a protective effect of flaxseed or enterolactone on other cancers, including:

  • colon
  • prostate
  • gut
  • lung
  • liver
  • ovary
  • endometrium
  • cervix

Protection against menopausal symptoms

The lignans may also provide protection against menopausal symptoms such as hot flashes. This is because they have a similar structure to oestrogen. This similarity means these plant oestrogens (or phytoestrogens) can have oestrogen-like effects. Though of course not anywhere near as powerful as our own oestrogen.

Yet, postmenopausal women have much lower levels of oestrogen. Therefore, adding in these weak plant oestrogens may provide some benefit. This has been confirmed in studies, with a reduction in the frequency and severity of hot flushes in postmenopausal women.

It has to be said that not all the studies showed a clear benefit with flaxseed. But, given that there are plenty of other health benefits to eating this seed why not give it a try?

Gut health

Flaxseeds are a source of prebiotics. Prebiotics are the fibre-rich foods that probiotics feed on. As such, they help to promote the growth of beneficial gut bacteria. Scientists say this might help to prevent colon cancer. Whilst also beneficially increasing insulin sensitivity, an important factor in type 2 diabetes.

In another trial, flaxseed was superior to psyllium seed as a remedy for constipation. No doubt due to its high fibre content.

Type 2 diabetes and prediabetes

Further to the finding of improving insulin sensitivity, research shows benefits for people with diabetes. In studies, flaxseed lowered blood glucose in people with type 2 diabetes and also those with prediabetes. Again the lignan component is thought to be important for this effect.

Can you eat too much flaxseed?

So, there are plenty of good reasons to include flaxseed in your daily diet. But, can you have too much of a good thing?

Whilst no toxicity has ever been reported for flaxseed, it might be important to incorporate it into your diet gradually. This is mainly because of the potential for changes in bowel habits from an increase of prebiotic fibre. I recommend building up to between 1-2 tbsp flaxseed per day.

Furthermore, it is a good idea to drink plenty of fluids if you are consuming flaxseed. Of course, if you are going to have your flax in the form of flax milk then you are going to get plenty of fluid right there.

Migraine and nausea

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Migraine headaches are very common and affect around 14% of people. With recurrent, moderate to severe headaches that last between 4 to 72 hours each time this health problem can have a devastating effect on quality of life. But it is not just the headache that disrupts day to day life. Migraineurs often have to deal with other symptoms as well as the headache, especially digestive problems. There is certainly a connection between migraine and nausea, but migraineurs also often have diarrhoea or constipation. The nausea and vomiting that are common symptoms for many with these types of headaches can be a major cause of distress.

But why does migraine cause nausea?

The connection between the gut and brain begins with the developing embryo. The cells that become the gut and those that become the brain develop almost simultaneously. The brain or central nervous system remains linked to the gut and it’s enteric nervous system or “second brain” via the vagal nerve for life. [Read more…] about Migraine and nausea

What’s the difference between herbal medicine and homeopathy

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Herbal medicine and homeopathy have similarities but they are not the same. They differ in both the remedy itself and also in how the remedy is chosen. Let me explain…

Herbal medicine

Herbal remedies can be either the medicinal plant material itself or an extract produced from it. In some cases, the remedy might be a whole plant including the leaves, stems and roots. More often a remedy is from a specific part of the plant such as the flowers, bark, leaves, berries, seeds or roots. For example, elderflowers, willow bark, peppermint leaves, goji berries, fennel seeds and dandelion roots are all herbal medicines.

So, how do we use these plants to make herbal medicine? We can sometimes extract the herbs with just water, as in making a herbal tea, infusion or decoction. Or, we can make a tincture using a mixture of alcohol and water. There are other herbal preparations but as a herbalist, the herbal infusions and tinctures are the extracts I use most often. [Read more…] about What’s the difference between herbal medicine and homeopathy

Take control of your menopause with acupuncture

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If you struggle with symptoms of the menopause such as hot flashes you are not alone. Symptoms due to changes in women’s hormone levels can make you feel like you’re going crazy. Most women have at least some symptoms at this time. But, for up to 20% of women these symptoms are very distressing.

Symptoms during menopause

  • night sweats and/or day sweats
  • tiredness and problems sleeping
  • emotional changes such as feeling more anxious
  • cognitive changes such as brain fog
  • joint pain
  • vaginal dryness and loss of libido

And all this, lasting on average for four or five years. [Read more…] about Take control of your menopause with acupuncture

Herbal medicine in cancer care

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Sky News is reporting today on the use of herbal remedies by breast cancer patients. The article includes comments made by a breast cancer surgeon suggesting that using herbal remedies may do more harm than good and delay the recovery of cancer patients.

The article goes on to say that complementary therapies such as herbal medicine are growing in popularity amongst breast cancer patients. I do not disagree; in fact, I would say that many cancer patients, not just breast cancer patients, are looking for natural therapies to help them in their fight against cancer. Indeed, the research shows that as many as 88% of cancer patients turn to herbal medicine and other complementary therapies, suggesting that these patients have a need that is not being met by conventional medicine. [Read more…] about Herbal medicine in cancer care

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

Why I have a food first approach to optimum health

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People that know me well know that good food is essential to me. I even chose my daughters’ school based on the food they offered. It is the same with my patients. My patients know that I am very interested in what they are eating. I have a food first approach when it comes to achieving optimum health in my patients since proper nutrition is fundamental to feeling and functioning your best.

The importance of good food has as much relevance for unhealthy people as for those with good health, if not more. Right from the start of my practice I knew that if a chronically ill person was not eating well, they just couldn’t get better. Herbal medicine could only get my patients so far on their healing journey. Since no amount of supplementation is going to achieve optimum healing without also getting the foundations right. [Read more…] about Why I have a food first approach to optimum health

The role of ageing in gut health and osteoarthritis

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Osteoarthritis is a progressive and degenerative joint disease. It causes a great deal of pain and disability for millions of people. It commonly affects older people and we used to think it was caused by wear and tear. But, scientists now think there might be other causes. One such cause involves a link between gut health and osteoarthritis. I will explain how. [Read more…] about The role of ageing in gut health and osteoarthritis

Can eating mushrooms reduce dementia risk and save your brain?

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The number of people with dementia and Alzheimer’s disease is expected to rise at an alarming rate. Currently the World Health Organisation (WHO) believes there are 50 million people around the world with dementia. But this number is expected to triple in the next thirty years.

Yet scientists believe that we can reduce our risk of developing cognitive decline and dementia, and the WHO began a Global Action Plan in 2017, gathering the evidence needed. The WHO published new guidelines this week intended to provide the knowledge needed by healthcare providers and others, to help people reduce their risk of cognitive decline and dementia. It may not come as a surprise that these guidelines favour dietary and lifestyle changes over supplements such as multivitamins. Though vitamins of course have their uses, there is a much wider range of nutrients in wholefoods. [Read more…] about Can eating mushrooms reduce dementia risk and save your brain?