Choose from a rainbow of anti-inflammatory botanicals.

Choose from a rainbow of anti-inflammatory botanicals. The natural world has so much to offer us in the way of compounds that quiet inflammation in our bodies. Many of these are traditional medicinal foods, herbs, and spices used for centuries in the past, yet whose specific mechanisms of action biochemists are still exploring today. The study of phytotherapy is helping to bring about a whole new range of anti-inflammatory agents that more effectively target the inflammatory cascade, well upstream of where conventional NSAID’s and COX-2 inhibitors cause their damaging and unwanted side effects.

• Bioflavonoids. Also called flavones or flavonoids, this is a class of over 5000 plant chemicals that our bodies metabolize in a way that offers strong anti-oxidant, anti-cancer, anti-allergenic, and anti-inflammatory effects. Bioflavonoids include compounds such as quercetin, epicatechin, and oligomeric proanthocyanidins (OPC’s). But don’t let their long names put you off — many occur abundantly in our daily food and drink, such as in citrus fruits, vegetables, tea, cocoa and wine, to name just a few! Others are less well known, or found less widely in nature, or still waiting to be discovered. Most bioflavonoids can also be taken in supplemental form as part of a natural anti-inflammation regimen. Among the best for soothing the inflammatory cascade are quercetin, rutin, and procyanidins (OPC’s) such as those found in pine bark extract (Pycnogenol) and grape seed extract.
  
• Anti-inflammatory herbs. Aside from the large group of bioflavonoids I’ve only touched on above, many herbs have powerful anti-inflammatory actions. Here’s just a sampling.
  Boswellia (Boswellia serrata). Also known as Indian frankincense, Boswellia serrata has long been recognized in Ayurvedic medicine for its anti-inflammatory benefits. Today scientists studying extracts of boswellia report that it can switch off key cell signalers and pro-inflammatory mediators known as cytokines in the inflammatory cascade.
  Ginger (Zingiber officinalis). Valued for centuries the world over for its medicinal qualities, ginger today is being studied by biochemists and pharmacologists interested in its analgesic, anti-inflammatory, anti-nausea, and sugar-moderating effects in the body. In the past 30 years or so their work has confirmed how ginger shares properties with conventional over-the-counter and prescription NSAID’s, in that it suppresses the synthesis in the body of the pro-inflammatory molecules known as prostaglandins — but with few if any side effects. Recently, however, an even more exciting body of work is emerging that shows how ginger extract can actually inhibit or deactivate genes in our body that encode the molecules involved in chronic inflammation.
  Turmeric (Curcuma longa), an ancient culinary spice native to South East Asia, has been used as an anti-inflammatory agent for centuries in Indian Ayurvedic medicine. Also known as cucurmin, it is a mild COX-2 inhibitor, but works differently from the prescription-strength drugs that can increase your risk of myocardial infarction or stroke. Like Boswellia and ginger, it seems to inhibit joint inflammation by preventing the production of prostaglandins and activation of inflammation-regulating genes through its effects on cell-signalling.
  
• Glucosamine–chondroitin. Glucosamine sulfate (1500–2000 mg/day, divided doses) and chondroitin sulfate (~1000 mg/day) are important building blocks in healthy cartilage. As we age, our bodies can’t create these compounds as readily as they do in youth. Glucosamine–chondroitin supplements may help repair damaged tissues, but they are thought to act more principally by delaying progression of joint inflammation and alleviating its symptoms. In other words, they may not have as strong an impact on the underlying causes of chronic inflammation as our other recommendations, but you can certainly ask your healthcare provider about including them in your plan. (If you have shellfish allergies, be sure to check with your healthcare provider before taking these supplements.)

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Do you habitually experience bronchitis when you contract a cold? or maybe, laryngitis or tonsillitis?
When words end in “i t i s” — this indicates INFLAMMATION. Perhaps you know someone with some form of  arthritis ? Maybe your mom has or had it?
We are surrounded by these conditions to such an extent that many simply feel that it’s inevitable and unavoidable and to put it bluntly, ‘a sign of aging’.
It doesn’t need to be.
Inflammation is a huge topic these days as recent research indicates that there is no longer any doubt that inflammation produces a cascade of events responsible for most chronic diseases including cancer.  Often the medical docs jump to a drug treatment and there are times that this is what is needed.  There are also instances when alternatives are appropriate, however, in the world of herbs and herbalism and some are as close as your pantry! Many herbs can work on inflammation in a multi-faceted holistic and balanced way without the side effects of drugs.  A herbal consult with a practising herbalist will provide a plan; a process, which, over time, can often find the cause, alleviate symptoms and re-direct the situation.
In our day – to – day lives, we can make healthy choices which start us down a different road — perhaps a road which detours away from chronic inflammatory illness.
I am fond of saying that small choices group together and can create huge outcomes…
With every teaspoon of specific herbs and spices, you are choosing life-enhancing tastes and helping your body to keep inflammation at bay.
‘Kitchen medicine’  should not be overlooked as a supportive, nourishing way to tip the scales in favour of great health!
Why not explore some old favourite or new tastes and sprinkle some of these powerful healing herbs and spices on your foods?**

Here are the top 15  anti-inflammatory herbs and spices.
Black Pepper
Basil
Cardamom
Cayenne
Chamomile
Chives
Cilantro
Cinnamon
Cloves
Garlic
Ginger
Parsley
Nutmeg
Rosemary
Turmeric

As indicated by the ‘highlight’ above, Turmeric & Ginger are at the top of the list in terms of ‘strength’. Use them whenever you can –in your meals
or as a tea. (see the post “Ginger and Turmeric – A perfect marriage’)
**MORE info to come. Stay tuned!
In herbalism, we have a term, “therapeutic dose”.  For example, one can drink a cup of tea and enjoy it, experiencing the great taste and receiving benefit.  If, however, one is wanting to take the tea as an herbal medicine, it’s helpful to drink 3-4 cups per day. This is then what is known as “therapeutic dose.
For Turmeric & Ginger, here are some “therapeutic dose” suggestions:

• Turmeric (Curcuma longa): Turmeric IS the yellow color of curry and the standard ‘hot dog’ mustard and has a delicious flavour.Turmeric can be effective for all inflammatory disorders, including arthritis, tendonitis, and auto immune conditions.
  Dr Andrew Weil suggests that you take 400 to 600 milligrams of turmeric extract (available in capsules) three times per day or as directed on the product label.
  He also says that the full benefit takes two months to develop.
  NOTE: Don’t use turmeric if you have gallstones or bile duct dysfunction. Pregnant women shouldn’t use it without their doctors’ approval.
  In very rare cases, extended use can cause heartburn or stomach upset.
• Ginger: (Zingiber officinalis) Fresh ginger is easy to use. Grate it or finely chop it or slice it into ‘coins’. Powdered dry ginger is also an excellent anti-inflammatory. Take one to two capsules (500 to 1,000 mg) twice a day with food.  As above, with turmeric, you won’t get the full effect for two months.

Every bite of herbal goodness, big or small, is life-enhancing! Choose your favourites often to add to your daily meals and DO experiment.  It’s ALL goo