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As our lives head in a more normal direction, many of us are looking for ways to keep healthy and continue with our active lifestyles, alongside our regular fitness classes at our local gym. One spice is taking the research nation by storm for its potentially incredible physical and mental health benefits is Turmeric. This traditional Indian spice is believed to have many benefits when ingested alongside a healthy diet and active lifestyle. In this months blog, we take a deep dive into Turmeric and the potentially positive impact it could have on our bodies and minds.
History and origin of Turmeric
Turmeric is an Indian spice that comes from the root of the Curcuma Longa. With its warm bitter taste it is often used for colouring or flavouring curries or cheeses and dyeing clothes. The distinctive yellow colouring of Turmeric comes from curcumin pigment. The curcumin compound in Turmeric also brings a huge range of health benefits – some of which we are only just learning about.
Not only is Turmeric widely used today for its health and culinary benefits, it dates back to nearly 4000 years previous – in the Vedic culture in India, where it had religious significance, before travelling to Africa and Jamaica. Turmeric has also been used in medicine in South Asia, according to Sanskrit medical documents.
Key health benefits of Turmeric when added into your diet
When you search the web for Turmeric and health benefits, you are likely to be inundated with reasons to start including this little spice in your daily ritual. But what are the key health benefits of consuming turmeric and just how much research has been done?
Lets start by analysing what is in just one tablespoon of turmeric:
|1 tbsp of turmeric contains||Recommended daily intake for men||Recommended daily intake for women|
|29 kcal / 123KJ||2500 kcal||2000 kcal|
Turmeric is proven to have antioxidants due to the curcuminoid compounds within the spice. Antioxidants are key when preventing free radical damage that is associated with ageing and other diseases such as cardiovascular disease. Curcumin can play a part in supporting to manage the disease and provide great antioxidant effects.
Whilst there is still much research to be done with regard to its anti-inflammatory properties, the research that has been completed has shown improvements in pain from osteoarthritis and arthritis symptoms came from regular intake of curcuminoids. Inflammation within the body is needed as it fights off bacteria and repairs damage caused by viruses and injuries. However, long term chronic inflammation related to heart disease and cancer is not conducive to a healthy body and therefore must be controlled. Anti-inflammatories therefore can be very beneficial to those who are dealing with progressive inflammatory diseases. Curcumin could be the key to powerful anti-inflammatory effects needed to manage and support a variety of chronic diseases.
Healthy sleep promotion and anxiety reduction
From the research that has been completed, curcumin could be responsible for the promotion of a healthy sleep pattern as well as mood and cognitive function with its tumerone active compound. Turmeric could also help to reduce anxiety levels. Several studies conducted in America have shown that turmeric, when used alone or in conjunction with other anti-depressants could support mood improvements after a period of regular use.
Anti cancer properties
According to numerous test tube, animal and human studies that have been completed, curcumin may have anti-cancer properties as it inhibits the growth of melanoma cells and can cause cancerous cells to destroy themselves. Turmeric has been found to affect the formation, development and overall growth of cancer cells at its molecular level. Studies have shown that turmeric could reduce the spread of cancer as the death of cancerous cells in many different types of cancers. Not only could turmeric have a direct effect on cancerous cells, but it could also reduce the negative effects that chemotherapy has on the body.
Is consuming turmeric safe for everyone?
Generally speaking, turmeric does not pose any dangerous side effects when taken in low doses on a long term basis. However, there are some health conditions such as liver problems, that could be detrimentally affected by taking turmeric so it is always beneficial to consult your doctor prior to introducing turmeric into your diet.
It has been shown that taking higher doses of turmeric over a long period of time could can cause side affects such as dizziness or stomach upsets.
Much evidence gleaned from testing turmeric and its health benefits have come from animal studies and test tube studies. More extensive research needs to be completed on human studies on confirming health benefits and long-term use.
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How to get more turmeric in your life
Unfortunately, just adding a bit of turmeric to your weekly curry will not suffice if you are looking to use the powerful spice for the potential health benefits it can offer.
There are several ways in which you can incorporate enough turmeric in your diet to benefit from the potential medicinal properties it has to offer.
- Turmeric capsules
- Turmeric daily oral spray
- Turmeric shots
- Grated Turmeric – best in smoothies!
- Turmeric powder added to tea or milk
When you are looking to take turmeric as a health benefit, be sure to check the doses of turmeric that you are planning on taking. Simply adding it to your dinner will not give you the correct doses and you will be left with.a great tasting meal but no health promotion. This is because typically, the turmeric spice contains around 3% curcumin as opposed to the concentrated supplements that contain around 95% curcumin. A recommended daily dose of turmeric is between 500-2000mg per day, however higher doses are not recommended for long term use due to it unknown effects.
Vitamins and supplements added to your diet should always be as part of a healthy lifestyle in order to receive the full benefits. If you are looking for small group fitness classes in a luxury gym, GDN are excited to be a part of your healthy lifestyle.
Before taking any new supplements or vitamins, turmeric included, we recommend you consult your doctor before introducing it into your diet.
GDN Gym – Not just your average Gym
Based in Chalfont St Giles, GDN was born from a passion of supporting others to realise and reach their full potential. GDN is not just a private gym, it is a complete experience from the moment you decide to join. The luxurious interior boasts the latest in gym equipment and the small classes are perfectly tailored to support a variety of clients wanting to focus on their lifestyles without getting lost in a large class. A Chalfont St Giles Gym that encourages, encompasses and supports all its clients through their long term healthy living plan.
If you are looking for the complete experience in a luxury gym, GDN is the place for you. Speak to one of our team today to discuss a small group class or working with a personal trainer to reach your potential.