Inflammation is an immune system response to harmful external stimuli such as pathogens (viruses, bacteria, etc.), irritating food or environmental substances, or injuries. It helps eliminate potential invaders, deliver oxygen and nutrients to damaged tissues, and initiate their repair. Ideally, inflammation stops once the body has been repaired. However, if the stimuli become too numerous or too frequent, inflammation can become chronic and eventually damage our own tissues. This can lead to joint pain, muscle stiffness, migraines, autoimmune diseases, etc.
So, in addition to adopting an anti-inflammatory diet that eliminates processed products, the best way to effectively combat chronic inflammation is to include spices in your daily routine! In addition to adding flair to your dishes, spices contain antioxidants and chemical compounds that disrupt inflammatory signaling pathways in the body. Here are the 5 most beneficial spices:
Turmeric
This spice, widely used in Ayurvedic medicine, gets its vibrant color from curcumin, a powerful anti-inflammatory compound whose pain-relieving properties rival those of nonsteroidal anti-inflammatory drugs such as ibuprofen, or those of cortisone, but without causing stomach problems or uncomfortable side effects (particularly weight gain or loss of bone density). But turmeric has many other benefits that work synergistically, including:
- It also strengthens the body's antioxidant capacity by combating oxidative stress caused by inflammation and responsible for aging and damage to our cells
- It inhibits fungal growth on the skin and mucous membranes of the body
- It slows the development of tumor cells
- It has a protective effect against radiation
For all these reasons, it helps relieve a wide range of conditions, such as inflammation of the joints, muscles, or tendons; nerve inflammation (as in multiple sclerosis); inflammation of the digestive mucous membranes; inflammation of the brain (observed in neurodegenerative diseases); and skin inflammation (acne, eczema, psoriasis, etc.).
In practice? Consume it in curries, dahls, and other exotic, comforting dishes; as an infusion (try the famous "golden milk"!); or as a daily dietary supplement.
Cinnamon
Cinnamon is well known in traditional medicine for its broad-spectrum anti-infective properties: antibacterial, antifungal, antiparasitic (intestinal worms, etc.), and anti-inflammatory. It is also one of the most antioxidant-rich spices. It is particularly useful for:
- Protecting the cardiovascular system
- Regulating blood sugar levels (blood glucose) and preventing energy slumps, weight gain, and, in the long term, type 2 diabetes
- Protecting brain cells
- Fighting Candida albicans fungal infections
- Combating infections and viruses
- Relieving seasonal allergies
In concrete terms? Choose Ceylon cinnamon and sprinkle a spoonful over your porridge or fruit, add it to your coffee for a little sweetness and indulgence, and dare to combine it with savory meals, as in traditional Middle Eastern cuisine. It gives dishes a slightly sweet note without affecting their glycemic index.
Ginger
Originally from China, ginger is a root widely used in Asian cuisine and is well known for its aphrodisiac properties. But if ginger is beneficial for health, it is mainly because it contains chemical compounds called sesquiterpenes, which have:
- anti-inflammatory and antioxidant properties, highly beneficial for the digestive system: it relieves nausea and vomiting, stimulates stomach emptying, and prevents gastric reflux. It is also useful for preventing stomach ulcers and is an excellent antispasmodic.
- antibacterial properties: ginger is what is known as a natural antibiotic that fights foodborne pathogens (such as salmonella) and respiratory infections. It effectively targets the viruses responsible for the common cold, soothes sore throats, promotes the expulsion of mucus from the chest, and clears the sinuses.
Our favorite winter infusion? Lemon, ginger, and honey ;)
Cayenne pepper
Cayenne pepper contains capsicum, a rich source of vitamins C and flavonoids, which help the immune system fight viruses by stimulating the production of white blood cells (immune defense cells). It is also packed with beta-carotene and antioxidants that help the body recover properly. Here are two possible uses for this spice:
- When consumed through food, the spicy effect of chili powder increases body temperature and sweating, thereby promoting the elimination of pathogens. It also stimulates the release of endorphins (pleasure hormones), which dull the sensation of pain.
- When applied topically, its anti-inflammatory effect is particularly effective for muscle and joint pain because it induces an intense sensation of heat that disrupts the mechanisms involved in pain perception.
Warning: those with sensitive stomachs should avoid it!
Black pepper
Black pepper and its main active compound, piperine, help reduce inflammation by:
- strengthening the immune system and helping it eliminate pathogens more quickly
- fighting the oxidative stress caused by this inflammation and increasing antioxidant concentrations in the body.
According to the latest scientific studies, it is particularly effective against oral bacteria that cause conditions such as gingivitis and dental cavities, as well as for relieving osteoarthritis pain.
Our feel-good tip? Combine it with turmeric to optimize their respective effectiveness and bioavailability!
Sources:
- https://www.piccantino.fr/info/magazine/des-epices-aux-vertus-anti-inflammatoires
- http://www.psychomedia.qc.ca/sante/2020-05-21/alimentation-anti-inflammatoire-epices
- https://ileauxepices.com/blog/2019/12/26/curcuma-anti-inflammatoire-naturel-puissant/wpid24966/
- https://www.lanutrition.fr/les-news/trois-epices-efficaces-contre-la-douleur
- https://blog-medecine-douce.com/epices-anti-inflammatoires-naturels/
