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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.

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?

Sniffing out Alzheimer’s disease

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Scientists have discovered that one of the earliest symptoms related to the development of Alzheimer’s disease is a problem with the sense of smell.

The number of people with Alzheimer’s disease, the most common cause of dementia, is increasing rapidly. It is one of the most dreaded of diseases and yet modern medicine seems capable of only slowing progression not reversing it.

With the sheer numbers of cases we are likely to see as worldwide life expectancy rises, this disease is a tragedy in the making. With a huge potential burden both personally and globally. [Read more…] about Sniffing out Alzheimer’s disease

Can gardening reverse cognitive decline?

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We know that genetics can play an important role in the risk of developing certain forms of dementia, such as Alzheimer’s disease. Well, we can’t do anything about our genes. But, are there other modifiable factors that might help us avoid this life changing disease? Or, even reverse the mild cognitive impairment that precedes such a diagnosis? While scientists believe that healthy nutrition such as the Mediterranean diet may be an important piece of the puzzle, there is evidence that our daily activities can also have an effect. This recent study looked at the lifestyle activities of people with mild cognitive impairment and found that some activities were more likely to be associated with a potential to reverse cognitive decline. [Read more…] about Can gardening reverse cognitive decline?

Meditation for brain preservation

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With an ageing UK population it is imperative that we find ways to delay or prevent an age-related decline in brain health. Imperative, not just on an individual basis but as a population, to try and prevent the burden of cognitive decline on individuals, family members, care givers and society as a whole. So, there is a great deal of ongoing research trying to find out what, if anything, we can do to prevent an age related decline in brain health. This study from 2018 suggests that there may be something that we can all do, and that is… meditation.

People in the UK are living longer than ever before, which is increasing the average age of our population. But even though life expectancy is improving, healthy life expectancy may not be. With more years of life, that can mean more years of health, or more years of chronic disease. And, the reality is that in the UK the number of people suffering from Alzheimer’s disease and dementia is increasing rapidly. However, it’s not just that people are living longer and so are more likely to develop dementia. We know that strong emotions, stress, worry, depression and anxiety can all affect our sleep, and how well we think, learn or remember things. But these emotional states are also associated with an increased risk for developing Alzheimer’s disease.  [Read more…] about Meditation for brain preservation

Alzheimers disease and iron intake

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Alzheimer’s disease was first described in 1906. It was little known at the time and did not even enter medical textbooks until decades later. So, how come this disease is at epidemic proportions and now a leading cause of death in the UK?

We know that certain genes can predispose some people to have an increased risk of developing the disease. Specifically the ApoE4 genotype is known to increase the risk. But our genes do not determine our destiny. After all not everyone with this genotype develops Alzheimer’s disease, and it is not necessary to have the ApoE4 genotype to develop Alzheimer’s. Indeed genetics alone can not explain such a rapid increase in the incidence of Alzheimer’s disease. [Read more…] about Alzheimers disease and iron intake

Alzheimer’s disease – is fibre good for the brain?

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Dementia is now the leading cause of death in England, ahead of cancer and heart disease. Yet, while many people might know someone that has survived cancer, how many people with Alzheimer’s disease do you know that have got better, or even improved? Currently conventional medicine has no treatment for Alzheimers disease that does anything but slightly delay progression of the disease. A situation that is unlikely to change in the near future. Not because of a lack of research. A quick search on the Pubmed database reveals over a hundred thousand research papers on Alzheimer’s disease. But, even if a cure for Alzheimer’s was found today, it takes an average of seventeen years to translate findings such as these into treatments available to the public. [Read more…] about Alzheimer’s disease – is fibre good for the brain?