Nikki Hawkes

Medical Herbalist, specialist in Gut & Thyroid health

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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.

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

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

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

An intro on adaptogens for stress

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Modern life is inherently stressful. The funny thing is that we don’t all respond to stress in the same way. Of course there are situations that we all might struggle to cope with, like the death of a loved one. But in the day to day hurdles of life, it is often the case that what might distress us, someone else may see as a challenge or opportunity. 

This is why stress management techniques can sometimes really help. And I’ve talked about these before. It’s not that deep breathing exercises or doing yoga daily is going to make everything easy, but it can certainly help to change your perception. And it is often the case that how we perceive our stress that affects our body’s response to a stressor. 

Make no mistake, stress can be very tough on the body. Especially when the stress goes on and on. Chronic stress can cause inflammation in the body, and inflammation is at the root of almost every chronic disease.  [Read more…] about An intro on adaptogens for stress

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

Simple strategies for preventing a common cold

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Are you one of the lucky ones that never seems to catch a cold? If not then you might want to read on. This article is for those people who want to know about some evidence based strategies for preventing a common cold.

Of course there are plenty of remedies for reducing the symptoms and duration of a cold, but isn’t it true that prevention is better than cure? In fact, in traditional medicine systems such as herbal medicine, the ability to resist infections comes down to the innate health and vitality of the individual. A person in robust health is more able to resist infections such as the common cold. So, a herbalist would seek to support the vitality or vital force of the person so that they are less liable to infection and better able to resist disease. [Read more…] about Simple strategies for preventing a common cold

Is a daily low dose aspirin a good idea?

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A daily, low dose aspirin tablet is a popular option among people hoping to reduce their risk of cardiovascular disease. In fact, studies support the prophylactic use of aspirin as a simple and cheap way to prevent recurrent heart attacks and stroke. But, does that mean everyone should take a daily low dose aspirin? Findings from the ASPREE trial (Aspirin in Reducing Events in the Elderly) published this week as several studies here, here and here, suggest the answer to that question is no.

The problem with aspirin

Aspirin, one of the most commonly used drugs worldwide was originally derived from the herbal medicine, white willow bark. This herbal remedy was used in traditional medicine for thousands of years to relieve pain and inflammation. However, aspirin and white willow are not the same. [Read more…] about Is a daily low dose aspirin a good idea?

Does ginger protect against stomach ulcers?

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Ginger is a well known pungent, culinary spice, but it also has remarkable health-promoting properties. For instance, I’ve previously written about the use of ginger for easing painful periods and preventing menstrual migraines. But, ginger offers much more than pain relief. In this scientific review in the Royal Society of Chemistry Journal: Food and Function, researchers discuss the potential ability of ginger to protect against stomach ulcer.

The culinary and medicinal part of ginger is the rhizome, often described as a root, but actually an underground plant stem. Thought to have it’s origins in northern India, the remedy is now grown in many parts of the world. No doubt, at least partly due to its valuable contribution to several systems of traditional herbal medicine, including Chinese, Ayurvedic, Unani, Arabic, Greek and Roman. [Read more…] about Does ginger protect against stomach ulcers?