Turmeric is the king of our antioxidant anti-inflammatory spices. In clinical studies, turmeric extracts reduced oxidative stress, inflammation, pain and swelling in inflammatory joint conditions.Turmeric also shows therapeutic potential in many other chronic diseases.,
Tip: – Turmeric is poorly absorbed so add a little to food often. It is best absorbed with black pepper. Add grated turmeric to porridge, soups, casseroles, avocado, humus and whatever else takes your fancy. Try a Turmeric chai almond milk latte instead of a coffee (Bring water/milk to boil add chopped turmeric, ginger, cardamom, cloves, black pepper, cinnamon and add almond milk to taste).
The anti-inflammatory properties of ginger have been known and valued for centuries and are now backed up by modern scientific studies. Ginger works in the body in a similar way to NSAIDs., Ginger has been shown to be helpful in osteoarthritis, and menstrual pain. Be mindful that ginger is a blood-thinner, so caution is needed with patients taking anticoagulants.
Tip: – Grate a centimetre square of ginger into a tea pot or clean coffee plunger, add some slices of lemon, lime or orange. Add hot water and sip – also enjoy cold.
Tip: – Try a bit of cinnamon, another wonderful antioxidant, on porridge or in buckwheat pancakes instead of sugar to add flavour. It’s also known to help with blood sugar regulation.
Omega 3 Foods
Sources of Omega 3 include fish, walnuts, flaxseed (linseed), chia seeds. Choose grass-fed meats and kangaroo for a relatively higher level of omega 3 than grain-fed domesticated cattle. Daily omega 3 intake is linked to reductions in inflammation,, pain and could help to maintain cardiovascular health and have a preventative effect in other chronic diseases.2,11
Tip: – Have at least two serves of small oily fish a week, such as sardines or mackerel. Add two dessert spoons of ground flaxseed and some walnuts to muesli, porridge or smoothies for fibre, protein and omega 3s.
Celery preparations have been used extensively for several millennia as a natural therapy for acute and chronic painful or inflammatory conditions. Recently, extracts from celery have been studied in the laboratory and have shown antioxidant, anti-inflammatory and neuroprotective properties.,
Tip: Try celery and ginger juice with ice and mint for a refreshing, cooling and calming drink.
Teas (to calm the body and the mind)
Mint and fennel tea are soothing to the digestive system. Add liquorice for sweetness.
Liquorice is also a great herb with anti-inflammatory effects. Use liquorice with caution if there is a history of hypertension.
Chamomile helps with sleep, reduces anxiety and is also anti-inflammatory, especially to the digestive system.
Passion flower, valerian, hops and lemon balm are great for sleep and anxiety.
Green tea is high in antioxidants and a gentle pick me up.
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