BONUS 1

4 Underused Homemade
Spices that Reduce Inflammation

What is inflammation?

Inflammation is a process by which your body's white blood cells and the substances
they produce protect you from infection by outside invaders, such as bacteria and
viruses.

But in some diseases, such as arthritis, the body's defense system, the immune
system, triggers inflammation when there are no invaders to fight. In these autoimmune
diseases, your immune system acts as if the usual tissues were infected or otherwise
unusual, causing damage.

Types of Inflammation

Inflammation can be of short duration (acute) or long duration (chronic). Acute

inflammation disappears within hours or days. Chronic inflammation can last for
months or years, even after the first trigger disappears. Conditions related to chronic
inflammation include:

Cancer;
Heart Disease;
Diabetes;
Asthma;
Alzheimer's Disease.
Inflammation and Arthritis

Some types of arthritis are the result of inflammation, such as:

Rheumatoid arthritis;
Psoriatic arthritis;
Gout arthritis.

Other painful conditions of the joints and musculoskeletal system that may not be
related to inflammation include osteoarthritis, fibromyalgia, low back muscle pain and
neck muscle pain.

What are the Symptoms of Inflammation?

Symptoms of inflammation include:

Redness;
A swollen joint that may be warm to the touch;
Joint pain;
Joint stiffness;
A joint that does not work as well as it should.

Often, you will only have some of these symptoms.

Inflammation can also cause flu-like symptoms, which include:

Fever;
Chills;
Fatigue/loss of energy;
Headaches;
Loss of appetite;
Muscle stiffness.
What Causes Inflammation and What Are Its Effects?
When inflammation occurs, chemicals from your body's white blood cells enter your
blood or tissues to protect your body from invaders. This increases blood flow to the
area of injury or infection. It can cause redness and warmth. Some of the chemicals
cause fluid to leak into the tissues, which causes swelling. This protective process can
trigger nerves and cause pain.

An increased number of white blood cells and the things they produce inside the joints
cause irritation, inflammation of the lining of the joints and loss of cartilage (cushions at
the end of the bones) over time.

How are Inflammatory Diseases Diagnosed?

Your doctor will ask about your medical history and do a physical exam, focusing on:

The pattern of joint pain and whether there are signs of inflammation.
Whether your joints are stiff in the morning.
Any other symptoms.

They will also look at the results of X-rays and blood tests for biomarkers such as:

C-reactive protein (CRP).

Erythrocyte sedimentation rate (ESR).

Can Inflammation Affect Internal Organs?

Inflammation can affect your organs as part of an autoimmune disorder. Symptoms

depend on which organs are affected. For example:

Inflammation of your heart ( myocarditis ) may cause shortness of breath or fluid

accumulation.
Inflammation of the small tubes that carry air to the lungs can cause shortness of
breath.
Inflammation of your kidneys (nephritis) can cause high blood pressure or kidney
failure.

You may not have pain with an inflammatory disease, because many organs do not
have many pain-sensitive nerves.
Factors That May Increase the Risk of Inflammation

Older age;
Obesity;
A diet rich in unhealthy fats and added sugar;
Smoking;
Low sex hormones;
Stress;
Trouble sleeping.

Anti-inflammatory Diet

The things you eat and drink can also play a role in inflammation.

For an anti-inflammatory diet, include foods such as:

Tomatoes;
Olive oil;
Green leafy vegetables (spinach, cabbage);
Nuts (almonds, walnuts);
Oily fish (salmon, tuna, sardines);
Fruits (berries, oranges).
 4 Underused Homemade
Spices that Reduce Inflammation

1. Turmeric

Turmeric (Curcuma longa) is a popular spice in Indian cuisine that people have
used since ancient times.

It is packed with more than 300 active compounds. The main one is an
antioxidant called curcumin, which has powerful anti-inflammatory properties.

Numerous studies have shown that curcumin can block the activation of NF-κB,
a molecule that activates genes that promote inflammation.

An analysis of 15 high-quality studies followed 1223 people taking 112 to 4000

mg of curcumin daily for periods of 3 days to 36 weeks. Taking curcumin
significantly reduced inflammatory markers compared to taking a placebo.
The markers included interleukin 6 (IL-6), high-sensitivity C-reactive protein (hs-
CRP) and malondialdehyde (MDA).

Studies in people with osteoarthritis have found that taking curcumin

supplements provides pain relief similar to that of common non-steroidal anti-
inflammatory drugs (NSAIDs) ibuprofen and diclofenac.)

Unfortunately, turmeric contains only 3% curcumin by weight and your body

does not absorb it well. It is best to take curcumin with black pepper, as the
latter contains a compound called piperine, which can increase curcumin
absorption by up to 2000%.

If you want to take curcumin for its anti-inflammatory properties, it is best to buy
curcumin supplements, ideally those that also contain black pepper extract or
piperine. You can buy them in health food stores and online.

2. Cardamom
Cardamom ( Elettaria cardamomum ) is a spice native to Southeast Asia. It has a
complex sweet and spicy flavor. Research suggests that taking cardamom
supplements can reduce inflammatory markers such as CRP, IL- 6, TNF-α and MDA. In
addition, one study found that cardamom increased antioxidant status by 90%.

An 8-week study in 80 people with prediabetes found that taking 3 grams of cardamom
daily significantly reduced inflammatory markers, such as hs-CRP, IL-6 and MDA,
compared to a placebo.

Similarly, a 12-week study gave 87 people with non-alcoholic fatty liver disease
(NAFLD) 3 grams of cardamom per day or a placebo.

Those who took cardamom significantly reduced levels of the inflammatory markers hs-
CRP, TNF-α and IL-6. Taking cardamom also reduced the degree of fatty liver disease.

The rich and complex flavor of cardamom makes it an excellent addition to curries and
stews. The spice is also available as a supplement in powder or capsule form.

3. Ginseng
Ginseng is a plant that people have used in Asia for thousands of years,
treasuring it for its medicinal properties.

The two most popular types of ginseng are Asian ginseng (Panax ginseng) and
American ginseng (Panax quinquefolius).

They vary in their effects and amounts of active compounds. Asian ginseng is
reported to be more invigorating, while American ginseng is believed to be more
relaxing.

Ginseng has been associated with many health benefits, mainly due to its active
compounds called ginsenosides. Its effects include reducing signs of
inflammation in the body.

An analysis of 9 studies looked at 420 participants with elevated blood levels of

the inflammatory marker CRP. Those who took 300 to 4000 mg of ginseng per
day for 4 to 24.8 weeks significantly reduced CRP levels.

The researchers suggested that the anti-inflammatory properties of ginseng

stem from its ability to suppress NF-κB, a chemical messenger that activates
genes that promote inflammation.

Similarly, another analysis of 7 studies involving 409 people found that taking
1000 to 3000 mg of ginseng daily for 3 to 32 weeks significantly reduced
inflammatory markers, including IL-6 and TNF-α.

Ginseng is easy to add to your diet. You can stew its roots in a tea or add it to
recipes such as soups or stir-fries. Alternatively, you can take ginseng extract as
a supplement. It is available in capsule, tablet or powder form in health food
stores and online.
4. Rosemary

Rosemary (Rosmarinus officinalis) is a delicious and aromatic herb native to the

Mediterranean.

Research suggests that rosemary may help reduce inflammation. This is thought
to be due to its high polyphenol content, particularly rosmarinic acid and
carnosic acid.

A 16-week study of 62 people with osteoarthritis found that drinking a daily tea
high in rosmarinic acid significantly reduced pain and stiffness, as well as
increased mobility in the knees, compared to a placebo.

In test tube and animal studies, rosmarinic acid reduced markers of

inflammation in many inflammatory conditions, including atopic dermatitis,
osteoarthritis, asthma, gum disease and others.

Rosemary works well as a seasoning and goes well with various types of meat,
such as beef, lamb and chicken. You can buy rosemary as a dried herb, fresh or
dried leaves, or dried ground powder.