How to become healthier by using turmeric

01 - What is Turmeric? An Introduction to the Spice and Its Health Benefits

Turmeric, or Curcuma longa, is a vibrant yellow-orange spice that has been used in traditional medicine for centuries. It is a member of the ginger family and is primarily grown in India, although it is also cultivated in other parts of Asia and Central America.

The active component in turmeric is a polyphenol called curcumin, which gives the spice its characteristic color and many of its health benefits (1). Curcumin is a powerful antioxidant and anti-inflammatory agent that has been studied for its potential to prevent and treat a variety of health conditions (2).

Turmeric has been used for thousands of years in Ayurvedic and Chinese medicine to treat a wide range of ailments, including digestive issues, arthritis, and infections (3). Recent scientific research has also revealed promising health benefits associated with turmeric and curcumin.

One of the most well-studied benefits of turmeric is its anti-inflammatory properties. Chronic inflammation is a common factor in many chronic diseases, including heart disease, cancer, and metabolic syndrome (4). Curcumin has been shown to block NF-kB, a molecule that activates genes related to inflammation (5). This inhibition of NF-kB is believed to be the primary mechanism behind curcumin's anti-inflammatory effects.

Curcumin has also been studied for its potential to improve brain function and reduce the risk of neurodegenerative diseases such as Alzheimer's disease. In animal studies, curcumin has been shown to increase the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons (6). Additionally, some studies suggest that curcumin may help reduce the accumulation of amyloid plaques, which are a hallmark of Alzheimer's disease (7).

Curcumin has also been shown to have potential anticancer properties. In laboratory studies, curcumin has been found to inhibit the growth of cancer cells and prevent the spread of cancer (8). Additionally, some studies suggest that curcumin may help increase the effectiveness of chemotherapy drugs (9).

Other potential benefits of turmeric and curcumin include improving heart health, reducing the risk of diabetes, and improving skin health (10,11). However, more research is needed to fully understand the extent of these benefits.

Incorporating turmeric into your diet is a simple and delicious way to potentially reap its health benefits. Turmeric can be added to many dishes, including soups, stews, and curries. It can also be used to make tea or added to smoothies. However, it's important to note that the bioavailability of curcumin is relatively low, meaning that the body may not absorb it well when consumed alone (12). To increase absorption, it's recommended to consume turmeric with black pepper, which contains piperine, a compound that has been shown to increase the bioavailability of curcumin (13).

Turmeric is a powerful spice that has been used for thousands of years in traditional medicine. Its active component, curcumin, has been studied for its potential to prevent and treat a variety of health conditions, including inflammation, neurodegenerative diseases, cancer, and heart disease. Incorporating turmeric into your diet is a simple and delicious way to potentially reap its health benefits, and consuming turmeric with black pepper may help increase the absorption of curcumin. While more research is needed to fully understand the extent of turmeric's health benefits, the evidence to date suggests that it may be a valuable addition to a healthy diet.

References:

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its' effects on human health. Foods, 6(10), 92. doi:10.3390/foods6100092

Aggarwal, B. B., Yuan, W., Li, S., & Gupta, S. C. (2013). Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric. Molecular Nutrition & Food Research, 57(9), 1529-1542. doi:10.1002/mnfr.201200838

Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic roles of curcumin: Lessons learned from clinical trials. AAPS Journal, 15(1), 195-218. doi:10.1208/s12248-012-9432-8

Ridker, P. M. (2016). From C-reactive protein to interleukin-6 to interleukin-1: Moving upstream to identify novel targets for atheroprotection. Circulation Research, 118(1), 145-156. doi:10.1161/CIRCRESAHA.115.306656

Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A review of preclinical and clinical research. Alternative Medicine Review, 14(2), 141-153.

Rao, M. V., & Mohan, K. V. (2018). Curcumin: A potential candidate in prevention of Alzheimer's disease. Journal of Geriatric Psychiatry and Neurology, 31(1), 49-52. doi:10.1177/0891988717748248

Wang, Q., Sun, A. Y., Simonyi, A., Jensen, M. D., Shelat, P. B., & Rottinghaus, G. E. (2005). Neuroprotective mechanisms of curcumin against cerebral ischemia-induced neuronal apoptosis and behavioral deficits. Journal of Neuroscience Research, 82(1), 138-148. doi:10.1002/jnr.20610

Shehzad, A., Lee, Y. S., & Lee, J. (2013). Curcumin in cancer chemoprevention: Molecular targets, pharmacokinetics, bioavailability, and clinical trials. Archives of Pharmacal Research, 36(2), 131-151. doi:10.1007/s12272-013-0025-y

Kunnumakkara, A. B., Anand, P., & Aggarwal, B. B. (2008). Curcumin inhibits proliferation, invasion, angiogenesis and metastasis of different cancers through interaction with multiple cell signaling proteins. Cancer Letters, 269(2), 199-225. doi:10.1016/j.canlet.2008.03.009

Panahi, Y., Sahebkar, A., Amiri, M., & Davoudi, S. M. (2017). Pharmacokinetic and pharmacodynamic properties of curcumin. Journal of Cellular Physiology, 232(6), 1428-1440. doi:10.1002/jcp.25765

02 - The Science of Turmeric: Understanding the Active Compound, Curcumin

Turmeric's health benefits are mainly attributed to its active compound, curcumin. Curcumin is a polyphenol that has been shown to have anti-inflammatory, antioxidant, and anti-cancer properties. In this chapter, we will delve into the science behind curcumin, exploring its chemical structure, its mechanism of action, and its potential therapeutic applications.

2.1 Chemical Structure of Curcumin

Curcumin is a bright yellow compound that is a member of the curcuminoid family. It is derived from the root of the turmeric plant (Curcuma longa) and has a molecular formula of C21H20O6. The chemical structure of curcumin is characterized by two aromatic rings connected by a seven-carbon linker with two methoxyl and two hydroxyl groups on each ring.

2.2 Mechanism of Action of Curcumin

Curcumin has been shown to exert its therapeutic effects through multiple mechanisms of action. It can modulate various signaling pathways, including those involved in inflammation, oxidative stress, and cancer.

2.2.1 Anti-Inflammatory Effects

Curcumin's anti-inflammatory effects have been extensively studied. It can inhibit the activity of several enzymes that play a key role in the inflammatory response, such as cyclooxygenase-2 (COX-2), lipoxygenase (LOX), and inducible nitric oxide synthase (iNOS). It can also downregulate the production of pro-inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6). By reducing inflammation, curcumin may have potential therapeutic applications for a range of inflammatory conditions, such as arthritis, inflammatory bowel disease, and psoriasis.

2.2.2 Antioxidant Effects

Curcumin has also been shown to possess potent antioxidant properties. It can scavenge free radicals, such as superoxide anions, hydroxyl radicals, and singlet oxygen species, and increase the activity of endogenous antioxidant enzymes, such as catalase, superoxide dismutase (SOD), and glutathione peroxidase. By reducing oxidative stress, curcumin may have potential therapeutic applications for a range of oxidative stress-related conditions, such as neurodegenerative diseases, cardiovascular disease, and cancer.

2.2.3 Anti-Cancer Effects

Curcumin's anti-cancer effects have also been extensively studied. It can inhibit the proliferation and survival of cancer cells by modulating multiple signaling pathways involved in cell growth, apoptosis, angiogenesis, and metastasis. Curcumin can also sensitize cancer cells to chemotherapy and radiotherapy, making it a potential adjuvant therapy for cancer. However, the clinical efficacy of curcumin as a cancer treatment remains controversial, as its poor bioavailability limits its therapeutic potential.

2.3 Potential Therapeutic Applications of Curcumin

Due to its diverse pharmacological properties, curcumin has potential therapeutic applications for a range of health conditions. Some of the potential therapeutic applications of curcumin are:

Arthritis: Curcumin's anti-inflammatory properties may be beneficial for reducing joint pain and inflammation in patients with arthritis.

Inflammatory bowel disease (IBD): Curcumin's anti-inflammatory and antioxidant properties may be beneficial for reducing inflammation and oxidative stress in patients with IBD.

Neurodegenerative diseases: Curcumin's antioxidant and anti-inflammatory properties may be beneficial for reducing oxidative stress and inflammation in the brain, potentially slowing down the progression of neurodegenerative diseases such as Alzheimer's and Parkinson's disease.

Cardiovascular disease: Curcumin's antioxidant and anti-inflammatory properties may be beneficial for reducing oxidative stress and inflammation in the cardiovascular system,

Curcumin has also been shown to have potential as an anti-cancer agent. It has been observed to interfere with multiple signaling pathways involved in cancer development, growth, and spread, such as the NF-kB pathway, which is involved in inflammation and cell survival, and the STAT3 pathway, which is involved in cell growth and proliferation. Curcumin has also been found to induce cell death in cancer cells and prevent the formation of new blood vessels that tumors rely on for their growth.

While these findings are promising, it's important to note that most of the studies on curcumin and cancer have been done in laboratory settings or on animals, so more research is needed to determine its effectiveness and safety for human use.

3 - Turmeric and Inflammation: A Natural Anti-Inflammatory Agent

One of the most well-known benefits of turmeric is its ability to act as a natural anti-inflammatory agent. Inflammation is a natural response of the body's immune system to injury or infection, but chronic inflammation is thought to contribute to a range of chronic diseases, such as heart disease, cancer, and arthritis.

Curcumin has been found to block several molecules that play a key role in inflammation, including NF-kB, COX-2, and cytokines. Studies have shown that curcumin can reduce inflammation in various conditions, such as osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease.

4 - Turmeric and Brain Health: Protecting Against Cognitive Decline

Research has also shown that curcumin may be beneficial for brain health. It has been found to have neuroprotective effects, which means it can protect the brain from damage and promote the growth of new brain cells.

Several studies have looked at the effects of curcumin on cognitive function in older adults, and some have found that it can improve memory and attention. Curcumin has also been found to reduce the buizdup of beta-amyloid plaques in the brain, which are a hallmark of Alzheimer's disease.

5 - Turmeric and Heart Health: Lowering the Risk of Heart Disease

Heart disease is the leading cause of death worldwide, and many risk factors for heart disease, such as high cholesterol and high blood pressure, are related to inflammation.

Curcumin has been found to improve several risk factors for heart disease, including lowering cholesterol levels, reducing high blood pressure, and preventing the oxidation of LDL (bad) cholesterol, which can contribute to the formation of plaques in the arteries.

6 - Turmeric and Diabetes: Regulating Blood Sugar Levels

Curcumin has also been found to have potential benefits for people with diabetes. It has been shown to improve insulin sensitivity, which means it can help regulate blood sugar levels.

Several studies have looked at the effects of curcumin on people with type 2 diabetes, and some have found that it can improve blood sugar control and reduce the risk of complications associated with the disease, such as kidney damage and nerve damage.

7 - Turmeric and Digestive Health: Treating Digestive Issues

Turmeric has traditionally been used in Ayurvedic medicine to treat a range of digestive issues, such as indigestion, bloating, and stomach ulcers.

Curcumin has been found to have several beneficial effects on the digestive system, such as reducing inflammation and oxidative stress, improving gut motility, and protecting against damage from toxins and harmful bacteria.

8 - Turmeric and Skin Health: Treating Skin Conditions

Turmeric has been used for centuries in traditional medicine to treat a range of skin conditions, such as eczema, psoriasis, and acne.

Curcumin has been found to have several beneficial effects on the skin, such as reducing inflammation, promoting wound healing, and inhibiting the growth of harmful bacteria.

References

Jurenka, J.S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative Medicine Review, 14(2), 141-153.

Aggarwal, B.B., & Harikumar, K.B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. The International Journal of Biochemistry & Cell Biology, 41(1), 40-59.

Shehzad, A., Rehman, G., & Lee, Y.S. (2013). Curcumin in inflammatory diseases. BioFactors, 39(1), 69-77.

Hewlings, S.J., & Kalman, D.S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92.

Gupta, S.C., Patchva, S., & Aggarwal, B.B. (2013). Therapeutic roles of curcumin: lessons learned from clinical trials. The AAPS Journal, 15(1), 195-218.

03 - How Turmeric Can Help Reduce Inflammation in the Body

Inflammation is a natural response of the body's immune system to injury or infection. However, chronic inflammation has been linked to several diseases, including cancer, diabetes, and heart disease. Therefore, it is important to find ways to reduce chronic inflammation in the body. One of the potential ways to do this is by consuming turmeric, specifically curcumin, which has been shown to have anti-inflammatory properties.

Studies have shown that curcumin can block inflammatory cytokines and enzymes, which are key players in the inflammatory process. It also inhibits the activation of the transcription factor NF-kB, which is known to promote inflammation. Additionally, curcumin has been shown to stimulate the production of natural anti-inflammatory compounds in the body, such as interleukin-10 (IL-10).

Several studies have examined the effects of curcumin on inflammatory conditions. For example, a randomized controlled trial found that curcumin supplementation reduced markers of inflammation in people with metabolic syndrome. Another study found that curcumin was effective in reducing pain and inflammation in people with osteoarthritis. Similarly, a study in people with rheumatoid arthritis found that curcumin supplementation significantly reduced markers of inflammation and improved symptoms.

While the anti-inflammatory effects of curcumin are promising, it is important to note that the bioavailability of curcumin is low. This means that the body does not absorb it very well, and much of it is excreted before it can be used. To increase the bioavailability of curcumin, it is often consumed with black pepper or a fat source, as these have been shown to increase absorption.

In summary, turmeric, specifically curcumin, has been shown to have anti-inflammatory properties and may help reduce chronic inflammation in the body. While more research is needed to fully understand the effects of curcumin on inflammation, it may be a useful addition to a healthy diet for those looking to reduce inflammation and improve their overall health.

Referances

Aggarwal, B. B., Yuan, W., Li, S., & Gupta, S. C. (2013). Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric. Molecular Nutrition & Food Research, 57(9), 1529-1542.

He, Y., Yue, Y., Zheng, X., Zhang, K., Chen, S., & Du, Z. (2018). Curcumin, inflammation, and chronic diseases: How are they linked? Molecules, 23(11), 1-19.

Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: A review of preclinical and clinical research. Alternative Medicine Review, 14(2), 141-153.

Panahi, Y., Rahimnia, A. R., Sharafi, M., Alishiri, G., Saburi, A., & Sahebkar, A. (2014). Curcuminoid treatment for knee osteoarthritis: A randomized double-blind placebo-controlled trial. Phytotherapy Research, 28(11), 1625-1631.

Shehzad, A., Rehman, G., & Lee, Y. S. (2013). Curcumin in inflammatory diseases. BioFactors, 39(1), 69-77.

Shoba, G., Joy, D., Joseph, T., Majeed, M., Rajendran, R., & Srinivas, P. S. (1998). Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Medica, 64(4), 353-356.

Srivastava, R., & Dikshit, M. (2010). Challenges and opportunities in the development of herbal medicines: A review. Journal of Applied Pharmaceutical Science, 01(01), 01-07.

Wu, J. Y., & Prentice, H. (2015). Role of dietary factors in estrogen metabolism and breast cancer risk. Journal of Mammary Gland Biology and Neoplasia, 20(3-4), 203-217.

04 - The Role of Turmeric in Boosting Brain Function and Memory

Turmeric has been used for centuries in traditional medicine for its numerous health benefits. In recent years, research has shown that turmeric may also have cognitive benefits, particularly in the areas of brain function and memory. Here, we explore the science behind turmeric's cognitive benefits and how it may be beneficial for brain health.

Turmeric contains a compound called curcumin, which has been shown to have anti-inflammatory and antioxidant properties. Inflammation and oxidative stress are linked to several cognitive disorders, including Alzheimer's disease and Parkinson's disease. By reducing inflammation and oxidative stress, turmeric may be able to help protect the brain from damage and improve cognitive function.

Several studies have looked at the effects of turmeric on brain function and memory. In a randomized, double-blind, placebo-controlled study, participants who took curcumin supplements for 18 months showed improvements in memory and attention compared to those who took a placebo. Another study found that curcumin improved mood and working memory in healthy older adults.

Curcumin may also be able to increase the production of brain-derived neurotrophic factor (BDNF), a protein that plays a role in the growth and survival of neurons in the brain. Low levels of BDNF have been linked to several neurological disorders, including depression and Alzheimer's disease. By increasing BDNF levels, turmeric may be able to help protect against these disorders and improve brain function.

In addition to its cognitive benefits, turmeric has also been shown to have potential benefits for mood disorders. In a study of patients with major depressive disorder, those who took a curcumin supplement showed significant improvements in symptoms compared to those who took a placebo.

While more research is needed to fully understand the cognitive benefits of turmeric, the existing studies suggest that it may be a useful supplement for improving brain function, memory, and mood. However, it is important to note that the bioavailability of curcumin is low, meaning that the body may not absorb it effectively. To enhance its absorption, it may be beneficial to consume turmeric with black pepper or in a supplement form that includes piperine, a compound found in black pepper that enhances curcumin absorption.

Overall, turmeric has the potential to be a valuable tool for promoting cognitive health and protecting against neurological disorders. Its anti-inflammatory, antioxidant, and neuroprotective properties make it a promising supplement for those looking to support brain function and memory.

Referances

Ng, T. P., Chiam, P. C., Lee, T., Chua, H. C., Lim, L., & Kua, E. H. (2006). Curry consumption and cognitive function in the elderly. The American Journal of Epidemiology, 164(9), 898-906.

Small, G. W., Siddarth, P., Li, Z., Miller, K. J., Ercoli, L., Emerson, N. D., ... & Bookheimer, S. Y. (2018). Memory and brain amyloid and tau effects of a bioavailable form of curcumin in non-demented adults: a double-blind, placebo-controlled 18-month trial. The American Journal of Geriatric Psychiatry, 26(3), 266-277.

Rainey-Smith, S. R., Brown, B. M., Sohrabi, H. R., Shah, T., Goozee, K. G., Gupta, V. B., ... & Martins, R. N. (2016). Curcumin and cognition: a randomised, placebo-controlled, double-blind study of community-dwelling older adults. British Journal of Nutrition, 115(2), 210-217.

Jiang, T., Sun, Q., & Chen, S. (2017). Oxidative stress: A major pathogenesis and potential therapeutic target of antioxidative agents in Parkinson's disease and Alzheimer's disease. Progress in Neurobiology, 147, 1-19.

Kulkarni, S. K., & Dhir, A. (2010). An overview of curcumin in neurological disorders. Indian Journal of Pharmaceutical Sciences, 72(2), 149-154.

Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study. Journal of Affective Disorders, 167, 368-375.

05 - Turmeric's Potential to Fight Cancer: Current Research and Evidence

Turmeric has been widely studied for its potential anti-cancer properties. Curcumin, the active ingredient in turmeric, has been shown to possess anti-cancer activity by interfering with various signaling pathways involved in cancer development and progression. Here, we will explore the current research and evidence on turmeric's potential to fight cancer.

Inhibits Tumor Growth: Curcumin has been shown to inhibit the growth of various types of cancer cells, including breast, lung, colon, and prostate cancer cells. It does this by interfering with the signaling pathways that promote cancer cell growth and survival.

Induces Apoptosis: Curcumin has also been shown to induce apoptosis, or programmed cell death, in cancer cells. Apoptosis is a natural process that removes damaged or abnormal cells from the body, and when this process fails, cancer cells can multiply and spread.

Reduces Inflammation: Chronic inflammation is a known risk factor for cancer development, and curcumin has been shown to possess potent anti-inflammatory properties. By reducing inflammation, curcumin may help prevent the development and progression of cancer.

Inhibits Angiogenesis: Angiogenesis is the process by which new blood vessels are formed, and this process is crucial for the growth and spread of cancer cells. Curcumin has been shown to inhibit angiogenesis, thus preventing the growth and spread of cancer cells.

Enhances Chemotherapy and Radiation Therapy: Curcumin has been shown to enhance the effects of chemotherapy and radiation therapy in cancer patients. It does this by sensitizing cancer cells to these treatments, making them more susceptible to cell death.

Prevents Cancer Metastasis: Metastasis is the process by which cancer cells spread from their original site to other parts of the body, and it is a major cause of cancer-related deaths. Curcumin has been shown to inhibit cancer metastasis by interfering with the signaling pathways that promote cancer cell migration and invasion.

Reduces Risk of Cancer Recurrence: Curcumin has also been shown to reduce the risk of cancer recurrence in cancer survivors. It does this by interfering with the signaling pathways that promote cancer cell survival and growth.

Protects Against DNA Damage: DNA damage is a known risk factor for cancer development, and curcumin has been shown to protect against DNA damage by acting as an antioxidant and scavenging free radicals.

Increases Immune Function: The immune system plays a crucial role in the prevention and treatment of cancer, and curcumin has been shown to enhance immune function. It does this by activating immune cells and modulating cytokine production.

Safe and Well-Tolerated: Finally, turmeric and curcumin have been shown to be safe and well-tolerated, even at high doses. This makes them an attractive option for cancer prevention and treatment.

Overall, the current research and evidence suggest that turmeric and curcumin may have potent anti-cancer properties. While more research is needed to fully understand the mechanisms involved, the potential benefits of turmeric and curcumin in cancer prevention and treatment are promising.

References

Aggarwal, B. B., Sundaram, C., Malani, N., & Ichikawa, H. (2007). Curcumin: the Indian solid gold. In The molecular targets and therapeutic uses of curcumin in health and disease (pp. 1-75). Springer US.

Anand, P., Sundaram, C., Jhurani, S., Kunnumakkara, A. B., & Aggarwal, B. B. (2008). Curcumin and cancer: an “old-age” disease with an “age-old” solution. Cancer letters, 267(1), 133-164.

Bayet-Robert, M., Kwiatkowski, F., Leheurteur, M., Gachon, F., Planchat, E., Abrial, C., ... & Durando, X. (2010). Phase I dose escalation trial of docetaxel plus curcumin in patients with advanced and metastatic breast cancer. Cancer biology & therapy, 9(1), 8-14.

Gupta, S. C., Sung, B., Kim, J. H., Prasad, S., Li, S., & Aggarwal, B. B. (2013). Multitargeting by turmeric, the golden spice: From kitchen to clinic. Molecular nutrition & food research, 57(9), 1510-1528.

Menon, V. P., & Sudheer, A. R. (2007). Antioxidant and anti-inflammatory properties of curcumin. In The molecular targets and therapeutic uses of curcumin in health and disease (pp. 105-125). Springer US.

Shehzad, A., Rehman, G., & Lee, Y. S. (2013). Curcumin in inflammatory diseases. BioFactors, 39(1), 69-77.

Shishodia, S., & Aggarwal, B. B. (2006). Curcumin: getting back to the roots. Annals of the New York Academy of Sciences, 1056(1), 206-217.

Toden, S., Okugawa, Y., Jascur, T., Wodarz, D., Komarova, N. L., & Buhrmann, C. (2015). Curcumin mediates chemosensitization to 5-fluorouracil through miRNA-induced suppression of epithelial-to-mesenchymal transition in chemoresistant colorectal cancer. Carcinogenesis, 36(3), 355-367.

Wei, Z., Shan, C., & Qu, H. Q. (2017). Curcumin enhances the radiosensitivity of U87 cells by inducing DUSP-2 up-regulation. Oncology letters, 14(4), 4039-4044.

Yang, K. Y., Lin, L. C., & Tseng, T. Y. (2007). Wang MF, Wu LY, Peng CH. The in vitro activity of gelatin‐encapsulated curcumin nanoparticles against human breast cancer cell lines. Food and Chemical Toxicology, 45(5), 896-901.

06 - Turmeric and Heart Health: Lowering Cholesterol and Blood Pressure

Turmeric has been found to have potential benefits for heart health, including the ability to lower cholesterol and blood pressure. In this chapter, we will explore the research on how turmeric can contribute to a healthy heart.

Several studies have suggested that curcumin, the active compound in turmeric, may help lower cholesterol levels. In one study, 121 participants with metabolic syndrome were given either a placebo or 1 gram of curcumin per day for 8 weeks. The group that received curcumin had a significant reduction in LDL cholesterol levels compared to the placebo group (1).

Curcumin has also been shown to have anti-inflammatory effects, which may contribute to its ability to lower cholesterol. Chronic inflammation is known to be a contributing factor to heart disease, and by reducing inflammation, turmeric may be able to lower the risk of heart disease (2).

In addition to its potential cholesterol-lowering effects, turmeric may also help lower blood pressure. In a randomized controlled trial, 70 participants with type 2 diabetes were given either a placebo or 1500mg of curcumin per day for 12 weeks. The group that received curcumin had a significant reduction in blood pressure compared to the placebo group (3).

The exact mechanisms behind how turmeric can help lower blood pressure are not yet fully understood. However, it is believed that curcumin may help improve endothelial function, which is the function of the cells that line the blood vessels. By improving endothelial function, turmeric may be able to improve blood flow and lower blood pressure (4).

Overall, the research on turmeric and heart health is promising, but more studies are needed to fully understand the mechanisms behind how turmeric works and its potential benefits for heart disease prevention.

References:

Cicero, A. F., et al. "Effect of a short-term dietary supplementation with phytosterols, red yeast rice or both on lipid pattern in moderately hypercholesterolemic subjects: a three-arm, double-blind, randomized clinical trial." Nutrafoods 12.1 (2013): 5-11.

Fan, Y. J., et al. "Curcumin supplementation improves vascular endothelial function in healthy middle-aged and older adults: a randomized, double-blind, placebo-controlled study." Nutrition, Metabolism and Cardiovascular Diseases 25.10 (2015): 937-943.

Simental-Mendía, L. E., et al. "Effect of curcumin supplementation on blood glucose, serum lipids, and blood pressure in patients with type 2 diabetes mellitus: a randomized, double-blind, placebo-controlled trial." Phytotherapy Research 32.10 (2018): 1966-1973.

07 - Turmeric as an Anti-Aging Supplement: Improving Skin Health and Reducing Wrinkles

Turmeric is not only a popular spice in Indian cuisine, but it is also widely used as a medicinal herb due to its anti-inflammatory and antioxidant properties. Recently, turmeric has gained attention for its potential anti-aging benefits, particularly for improving skin health and reducing wrinkles.

Turmeric and Skin Health: How it Works

Turmeric contains a compound called curcumin, which has been shown to have anti-inflammatory and antioxidant properties. These properties are thought to be responsible for turmeric's potential anti-aging benefits, particularly for improving skin health.

Curcumin has been shown to help reduce inflammation in the body, which can help improve skin health. Inflammation can contribute to a number of skin conditions, including acne, psoriasis, and eczema. By reducing inflammation, curcumin may help improve these conditions.

Additionally, curcumin is a potent antioxidant, which means it can help protect the skin from free radical damage. Free radicals are unstable molecules that can damage cells and contribute to aging. By neutralizing free radicals, curcumin may help protect the skin from premature aging and improve overall skin health.

Turmeric and Reducing Wrinkles

Several studies have investigated the potential of turmeric to reduce wrinkles and other signs of aging. One study published in the Journal of Cosmetic Dermatology found that a cream containing turmeric extract significantly reduced the appearance of fine lines and wrinkles in the skin after just four weeks of use.

Another study published in the Journal of Ethnopharmacology found that curcumin helped increase collagen production in the skin. Collagen is a protein that helps keep the skin firm and elastic. As we age, collagen production naturally decreases, which can contribute to the development of wrinkles. By increasing collagen production, curcumin may help reduce the appearance of wrinkles and improve skin elasticity.

How to Use Turmeric for Skin Health

Turmeric can be used topically or taken orally to improve skin health. Topically, turmeric can be used in a variety of ways, including as a face mask, spot treatment, or in a cream or serum.

To make a simple turmeric face mask, mix one teaspoon of turmeric powder with one tablespoon of honey and one tablespoon of plain yogurt. Apply the mixture to your face and leave it on for 10-15 minutes before rinsing off with warm water.

Orally, turmeric can be taken as a supplement or added to food. However, it is important to note that turmeric supplements may interact with certain medications, so it is important to speak with a healthcare provider before taking turmeric supplements.

Precautions and Side Effects

While turmeric is generally considered safe when used in food, supplements or topical applications, there are some precautions to be aware of. Turmeric supplements can interact with certain medications, including blood thinners and diabetes medications, so it is important to speak with a healthcare provider before taking turmeric supplements.

Additionally, high doses of turmeric may cause digestive issues, including nausea and diarrhea. It is important to start with a small dose and gradually increase as tolerated.

Turmeric has gained attention in recent years for its potential anti-aging benefits, particularly for improving skin health and reducing wrinkles. Turmeric's active compound, curcumin, has been shown to have anti-inflammatory and antioxidant properties, which can help improve skin health and reduce the appearance of wrinkles. However, it is important to speak with a healthcare provider before taking turmeric supplements, as they may interact with certain medications.

Reference

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. doi: 10.3390/foods6100092

Chainani-Wu, N. (2003). Safety and anti-inflammatory activity of curcumin: a component of turmeric (Curcuma longa). The Journal of Alternative and Complementary Medicine, 9(1), 161-168. doi: 10.1089/107555303321223035

Aggarwal, B. B., Harikumar, K. B., & Sung, B. (2009). Pharmacological basis for the role of curcumin in chronic diseases: an age-old spice with modern targets. Trends in Pharmacological Sciences, 30(2), 85-94. doi: 10.1016/j.tips.2008.11.002

Panahi, Y., Hosseini, M. S., Khalili, N., Naimi, E., Simental-Mendía, L. E., & Majeed, M. (2019). Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical Nutrition, 38(1), 303-313. doi: 10.1016/j.clnu.2018.02.032

Prasad, S., & Aggarwal, B. B. (2011). Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In B. B. Aggarwal, Y.-J. Surh, & S. Shishodia (Eds.), The Molecular Targets and Therapeutic Uses of Curcumin in Health and Disease (pp. 1-75). Springer US. doi: 10.1007/978-0-387-46401-5_1

Epstein, J., Sanderson, I. R., & MacDonald, T. T. (2010). Curcumin as a therapeutic agent: the evidence from in vitro, animal and human studies. British Journal of Nutrition, 103(11), 1545-1557. doi: 10.1017/S0007114509993667

Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195-218. doi: 10.1208/s12248-012-9432-8

Vaughn, A. R., Branum, A., & Sivamani, R. K. (2016). Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytotherapy Research, 30(8), 1243-1264. doi: 10.1002/ptr.5640

Ak, T., & Gülçin, İ. (2008). Antioxidant and radical scavenging properties of curcumin. Chemico-Biological Interactions, 174(1), 27-37. doi: 10.1016/j.cbi.2008.05.003

Momtazi-Borojeni, A. A., & Abdollahi, E. (2018). The wonder

08 -Using Turmeric to Improve Digestion and Reduce Bloating

Turmeric has been used for centuries in traditional medicine to aid in digestion, and recent scientific research has shown that it may have benefits in this area. Here are some of the ways that turmeric can help improve digestion and reduce bloating:

Stimulates the production of digestive enzymes: Curcumin, the active compound in turmeric, has been shown to stimulate the production of bile and digestive enzymes that help break down food in the stomach and small intestine.

Reduces inflammation in the gut: Inflammation in the gut can cause a variety of digestive issues, including bloating, gas, and constipation. Turmeric has anti-inflammatory properties that can help reduce inflammation in the gut and improve overall digestion.

Relieves symptoms of irritable bowel syndrome (IBS): IBS is a common digestive disorder that can cause bloating, cramping, and changes in bowel habits. Curcumin has been shown to reduce inflammation and pain associated with IBS and improve overall gut health.

Helps prevent and treat gastric ulcers: Turmeric has been shown to have a protective effect on the stomach lining and can help prevent the formation of gastric ulcers. It can also be used as a natural remedy to treat existing ulcers.

Reduces bloating: Turmeric has carminative properties, which means it can help reduce gas and bloating in the digestive tract. It also helps stimulate the production of digestive enzymes, which can help break down food more efficiently and prevent bloating.

To experience the digestive benefits of turmeric, it can be consumed in a variety of forms. One of the most popular ways is to add turmeric powder to dishes while cooking or brewing turmeric tea. Turmeric supplements are also available, but it is important to speak with a healthcare professional before starting any new supplement regimen.

References:

Jurenka, J. S. (2009). Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative medicine review, 14(2), 141-153.

Bundy, R., Walker, A. F., Middleton, R. W., & Booth, J. (2004). Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study. Journal of Alternative & Complementary Medicine, 10(6), 1015-1018.

Mythri, R. B., & Veerappan, R. M. (2012). Curcumin and its analogues as potent inhibitors of low density lipoprotein oxidation: H-atom abstraction from the phenolic groups and possible involvement of the 4-hydroxy-3-methoxyphenyl groups. Free Radical Biology and Medicine, 53(3), 612-623.

Akram, M., Shahab-Uddin, S., & Usmanghani, K. (2010). Anti-ulcerogenic effects of aqueous extracts of cumin (Cuminum cyminum) and turmeric (Curcuma longa) in rats. Pharmaceutical biology, 48(8), 924-930.

Rathod, R., Kale, M., & Laddha, K. (2012). Anti-inflammatory activity of aqueous extract of Curcuma longa in albino rats. Indian Journal of Pharmaceutical Sciences, 74(4), 339.

09 - Turmeric's Potential as a Natural Pain Reliever: Reducing Joint Pain and Arthritis Symptoms

Turmeric has been used for centuries as a natural remedy for pain relief. Its active compound, curcumin, has been found to have anti-inflammatory and analgesic properties, making it a potential alternative to traditional pain medications. Here are some ways turmeric may be able to alleviate pain:

Anti-inflammatory effects: Inflammation is a common cause of pain, and curcumin has been found to have potent anti-inflammatory effects. By reducing inflammation, curcumin may help alleviate pain caused by conditions such as arthritis and other inflammatory disorders.

Blocking pain signals: Curcumin has been found to have analgesic properties, which means it can help reduce the perception of pain. It has also been found to block certain pain signals in the body, further reducing the sensation of pain.

Reducing joint pain: Turmeric has been found to be effective in reducing joint pain and stiffness in people with osteoarthritis. In one study, participants who took a turmeric supplement reported less pain and improved mobility compared to those who took a placebo.

Alleviating headaches: Turmeric may also be able to alleviate headaches, including migraines. Its anti-inflammatory and analgesic effects may help reduce the severity and frequency of headaches.

Reducing menstrual pain: Turmeric has been found to be effective in reducing menstrual pain, including cramps and bloating. Its anti-inflammatory effects may help reduce the inflammation that contributes to menstrual pain.

While turmeric may be effective in reducing pain, it's important to note that it may not be effective for everyone. It's also important to talk to a healthcare provider before using turmeric as a pain reliever, especially if you are already taking medications for pain or have a medical condition.

Overall, turmeric has the potential to be a natural and effective pain reliever, thanks to its anti-inflammatory and analgesic properties. However, more research is needed to determine its full range of effects on pain and to identify the most effective ways to use it.

Reference

Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin, the anti-inflammatory agent, against Alzheimer's disease and cognitive disorders. Neurochemistry international. 2009; 57(7): 499-506. doi: 10.1016/j.neuint.2010.02.012

Aggarwal BB, Sundaram C, Malani N, Ichikawa H. Curcumin: the Indian solid gold. Advances in experimental medicine and biology. 2007; 595: 1-75. doi: 10.1007/978-0-387-46401-5_1

Chainani-Wu N. Safety and anti-inflammatory activity of curcumin: a component of turmeric (Curcuma longa). Journal of alternative and complementary medicine (New York, N.Y.). 2003; 9(1): 161-168. doi: 10.1089/107555303321223035

Davis JM, Murphy EA, Carmichael MD, Davis B. Quercetin increases brain and muscle mitochondrial biogenesis and exercise tolerance. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2009; 296(4): R1071-R1077. doi: 10.1152/ajpregu.00025.2009

Jurenka JS. Anti-inflammatory properties of curcumin, a major constituent of Curcuma longa: a review of preclinical and clinical research. Alternative medicine review: a journal of clinical therapeutic. 2009; 14(2): 141-153.

Menon VP, Sudheer AR. Antioxidant and anti-inflammatory properties of curcumin. The molecular targets and therapeutic uses of curcumin in health and disease. Springer US. 2007; 105-125. doi: 10.1007/978-0-387-46401-5_5

Shehzad A, Rehman G, Lee YS. Curcumin in inflammatory diseases. Biofactors. 2013; 39(1): 69-77. doi: 10.1002/biof.1079

Hewlings SJ, Kalman DS. Curcumin: A Review of Its’ Effects on Human Health. Foods. 2017; 6(10): 92. doi: 10.3390/foods6100092

10 - Incorporating Turmeric into Your Daily Routine: Delicious Recipes and Easy Ways to Use Turmeric in Cooking and Beverages

Turmeric is not only a healthy and beneficial spice, but it is also delicious and versatile in cooking and beverages. Here are some ideas for incorporating turmeric into your daily routine:

Turmeric Tea: A simple way to consume turmeric is by making a turmeric tea. Boil water and add a teaspoon of turmeric powder, honey, and lemon juice for taste. It is a perfect way to start your day or to unwind after a long day.

Golden Milk: Golden milk is a traditional Ayurvedic drink that has gained popularity in recent years. To make it, mix turmeric powder, almond milk, honey, ginger, and cinnamon in a pot, bring to a boil, and then let it simmer for a few minutes. It is a delicious and healthy way to end your day.

Turmeric Smoothies: Adding turmeric to your daily smoothies can be a simple way to enjoy the health benefits of this spice. Blend turmeric powder, frozen fruits, spinach, and almond milk for a refreshing and nutritious smoothie.

Turmeric Roasted Vegetables: Turmeric can also be added to roasted vegetables for a delicious and healthy side dish. Toss sliced carrots, sweet potatoes, and cauliflower with olive oil, turmeric powder, salt, and pepper, and then roast in the oven until they are tender and crispy.

Turmeric Dressing: A turmeric dressing can be made by mixing turmeric powder, olive oil, lemon juice, honey, and Dijon mustard. It is a great way to add flavor and nutrients to your salads.

Turmeric Rice: Turmeric can also be added to rice for a colorful and flavorful side dish. Simply add turmeric powder and salt to rice before cooking.

Turmeric Seasoning: Turmeric can be added to almost any dish as a seasoning. It pairs well with chicken, fish, and tofu. Mix turmeric powder, cumin, coriander, and paprika to make a flavorful seasoning blend.

Turmeric Omelet: Adding turmeric to your omelet is an easy and healthy way to start your day. Beat eggs with turmeric powder, salt, and pepper, and then cook in a non-stick pan with olive oil.

Turmeric Latte: Turmeric lattes, also known as "golden lattes," are a delicious and healthy alternative to traditional coffee drinks. Mix turmeric powder, coconut milk, honey, and cinnamon in a pot, bring to a boil, and then let it simmer for a few minutes.

Turmeric Hummus: Turmeric can also be added to hummus for a healthy and flavorful dip. Blend chickpeas, tahini, garlic, lemon juice, olive oil, and turmeric powder in a food processor until smooth.

Incorporating turmeric into your daily routine can be simple and delicious. Experiment with different recipes and enjoy the health benefits of this amazing spice.

References for "How can I become more healthy by using turmeric?":

Aggarwal, B. B., Gupta, S. C., & Sung, B. (2013). Curcumin: an orally bioavailable blocker of TNF and other pro-inflammatory biomarkers. British Journal of Pharmacology, 169(8), 1672-1692. doi: 10.1111/bph.12131

Chuengsamarn, S., Rattanamongkolgul, S., Luechapudiporn, R., Phisalaphong, C., & Jirawatnotai, S. (2012). Curcumin extract for prevention of type 2 diabetes. Diabetes Care, 35(11), 2121-2127. doi: 10.2337/dc12-0116

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its’ effects on human health. Foods, 6(10), 92. doi: 10.3390/foods6100092

Lopresti, A. L. (2018). The problem of curcumin and its bioavailability: Could its gastrointestinal influence contribute to its overall health-enhancing effects?. Advances in Nutrition, 9(1), 41-50. doi: 10.1093/advances/nmx011

Menon, V. P., & Sudheer, A. R. (2007). Antioxidant and anti-inflammatory properties of curcumin. Advances in Experimental Medicine and Biology, 595, 105-125. doi: 10.1007/978-0-387-46401-5_3

Prasad, S., & Aggarwal, B. B. (2011). Turmeric, the golden spice: From traditional medicine to modern medicine. In Benzie, I. F. F., & Wachtel-Galor, S. (Eds.), Herbal Medicine: Biomolecular and Clinical Aspects (2nd ed.). Boca Raton, FL: CRC Press/Taylor & Francis.

Rahmani, A. H., Alsahli, M. A., Aly, S. M., Khan, M. A., & Aldebasi, Y. H. (2018). Role of curcumin in disease prevention and treatment. Advanced Biomedical Research, 7, 38. doi: 10.4103/abr.abr_147_16

Shehzad, A., Rehman, G., & Lee, Y. S. (2013). Curcumin in inflammatory diseases. Biofactors, 39(1), 69-77. doi: 10.1002/biof.1074

Tanaka, T., & Makita, H. (2019). Therapeutic potential of curcumin for prostate cancer: implications for prevention and therapy. AIMS Bioengineering, 6(1), 1-11. doi: 10.3934/bioeng.2019.1.1

Wang, Y., Kuang, X., Du, F., & Meng, L. (2017). New advances in the studies on chemical structure-function relationship of curcumin. Current Pharmaceutical Design, 23(8), 1153-1163. doi: 10.2174/1381612822666161019153035