TOP 5 ANTI-INFLAMMATORY HERBS AND SPICES

Top 5 Anti-Inflammatory Herbs and Spices

We hear a lot about inflammation and how it sets the stage for a whole host of common illnesses. In fact, chronic inflammation plays a major role in the development of various neuro-degenerative diseases such as Alzheimer's and Parkinsons, MS and others. Not to mention diabetes and heart disease. 

Eating a diet that is high in fresh fruits and vegetables, and low in processed foods, refined sugars, and excess fat, is the best overall insurance against inflammation. However, you can be even more proactive than that by adding some help from the world of spices and herbs. Spices as turmeric, red pepper,  clove, ginger, garlic, coriander, and cinnamon target inflammatory pathways, and help fight against inflammation. 

Here I highlight 5 of my favorite anti-inflammatory spices and herbs that I always keep stocked in my Rawganic Kitchen!  

** Plant experts consider roots as spices, along with flowers, fruits, seeds or bark. Technically, herbs come from the leaves of non-woody, or herbaceous, plants.

1. TURMERIC
Turmeric has a long history as a medicinal spice and is used by many holistic practitioners for inflammatory conditions such as arthritis, auto-immune conditions, and more. Turmeric contains a volatile oil called curcumin, which is the primary agent for anti-inflammation. It is also a great herb for acne and for liver detoxification.

Turmeric affects over 100 different pathways once it gets into a cell, including one key biological pathway that is required for the creation of certain forms of cancer.  In tests, turmeric has been shown to shut down nuclear factor-kappa B (NF-kB), a protein known to induce abnormal inflammatory response.

I use turmeric as a tea for drinking, in many raw food recipes, and as a toothpaste. It may sound odd, and yes -- your teeth will be orange for about an hour! However, turmeric acts as an incredible gum healer and tooth whitener. I take a small amount of organic turmeric powder, mix it with a little water, and create a paste to brush with. It works better than anything I have ever tried, and hundreds of my clients swear by it.
 

2. TULSI

Tulsi, also known as Holy basil, is an herb that also has an extensive history in the Ayurvedic tradition as a treatment for inflammation.  Studies have shown that Tulsi can prevent inflammation and for some people can be a natural alternative to over-the-counter painkillers. 

Researchers recently found that Tulsi acts as a lipoxygenase inhibitor, which means that its high antioxidant activity has a definitive anti-inflammatory effect. 

3. ROSEMARY

Rosemary has been used for centuries to treat many ailments including headaches and poor circulation. It contains Carnosol and carnosic acid which are known anti-inflammatory agents. 

An added bonus of rosemary is that it can lower cortisol levels and help reduce stress levels naturally, according to the University of Maryland Medical Center. It's also a powerful antioxidant and contains high levels of calcium, iron, and vitamin B6. 

The best way to take rosemary is in tea. You can find already prepared rosemary teas in your local health food stores, or you can grow and dry your own! Rosemary is an evergreen and grows all year long.

4. CINNAMON

A recent study (http://www.ncbi.nlm.nih.gov/pubmed/21451725) found that cinnamon helps suppress inflammation of the colon. Cinnamon is easy to add to your daily teas, nut milks or smoothies, or used in recipes. 

There are some precautionary measures to take with cinnamon. You don't want to go overboard which means to keep daily consumption under 6 grams daily, and for only 6 weeks at a time before taking a break. Cassia (Chinese) cinnamon needs to be used in moderation by many people, as it contains compounds found in blood thinners.

 
5. GINGER 
Ginger has many therapeutic applications, not the least of which is its powerful anti-inflammatory effects. Ginger contains  anti-inflammatory compounds called gingerols which can lower inflammation and also reduce pain in people who suffer from arthritis.  Ginger has been shown in clinical studies to relieve pain and swelling in 75% of arthritis patients and 100% of patients with muscular pain. 

One of the best ways to use ginger is to juice it fresh. It adds a kick to your juices and can be quite spicy. But consuming it freshly juiced has the most potent and immediate effect. It is also wonderful when added to foods, and when steeped in hot water to make a freshly brewed ginger tea. 

As always, with all therapeutic spices and herbs, be sure to consult with your personal healthcare practitioner to determine if the use of these items is appropriate for you. Pregnant and nursing women and those on medications should always exercise extreme caution when adding medicinal foods to their diet.

HAIR NUTRITION

HEALTHY HAIR HELPERS!

The beauty, shine, thickness, and overall health of our hair is greatly affected by a variety of factors.  Most of us know that excellent nutrition is the foundation for healthy hair. But there are many other issues that can cause thinning, dry, or brittle hair. For example:

~ Exposure to black mold

~ Candida

~ Parasites

~ Vitamin Deficiency

~ Mineral Imbalance

~ Female issues such as PCOS

~ Thyroid issues

~ Excess Stress

~ Low Iron

If you are talking about hair loss or thinning, it is directly related to a single chemical called DHT, a by-product of the hormone testosterone. Too much DHT prevents your hair follicles from receiving necessary nutrients.

Your hair literally begins to starve to death. When a hair follicle starts down this road, you may notice texture changes, brittleness and then the hair shaft begins to shrink, reducing in length and diameter. It is best to intervene before you have significant hairloss, as this can sometimes be permanent.

THREE BEST PRACTICES FOR HEALTHY HAIR:

1. Don't wash every day, and NEVER use anything with silicone or sodium lauryl sulfate. Those ingredients damage the scalp and thus the hair follicle.

2. Don't wear your hair often in tight hairstyles like ponytails or braids, which can create something called traction alopecia.

3. To prevent dryness and brittleness: Use a coconut oil mask on your hair, spread throughout entire head (must include scalp) all the way to ends, and cover with a warm damp towel. Leave warm towel on your head for 30 minutes and let oil penetrate. Wash afterwards with a gentle shampoo.

BEST NUTRIENTS FOR HEALTHY HAIR:

#1 Omega 3 (EPA/DHA). You will find this in many plant foods, like hemp oil, chia seeds, flax seeds, walnuts and purslane. If you are experiencing hair issues, you may wish to look into supplementation of EPA/DHA. I personally love Dr. Fuhrman's Vegan version, as it has been tested extensively and is not rancid -- unlike other Omega 3 supplements on the market.

# 2 Supplement with GLA (an essential Omega 6 that is very hard to come by in the diet) -- GLA is in Black Currant Oil, Evening Primrose Oil or Borage oil. I personally would not recommend borage oil to my clients, because it sometimes has damaging substances. Black Currant Oil is your best bet -- 500mg, 2x per day is an amount that works for most people. I will say this again: Black currant oil is AWESOME for hair. Truly awesome.

# 3 Make sure you are getting enough Zinc. Zinc effects the glands that attach to your hair follicles. When you’re low on zinc, these follicles get weak and cause strands to break off or fall out. Nuts are the primary plant based source, you may want to consider a supplement. 

***Please remember that most of our food sources today are HIGHLY deficient in nutrients due to todays' farming practices. Hence, the reason people have deficiencies despite a healthy diet.

#4 PLENTY OF ORANGE FOODS! Carrots, cantaloupe, mangoes, pumpkin, and apricots are all good sources of beta carotene which creates healthy hair follicles.

#5 IRON: Cook spinach in a cast iron pot with lemon juice (the vitamin C helps the body with iron uptake, eat raisins, add blackstrap molasses to smoothies, have spirulina and dark leafy greens.

#6 Folic Acid, Biotin, Inositol and Magnesium:  Eat dark leafy greens, and consider transdermal magnesium oil. (An amazing substance which is wonderful for many other health issues as well).

#7 SILICA: Silica is found in the outer coverings of potatoes, green and red peppers and cucumbers. Bean sprouts and raw oats are also high in silica.

#8 IODINE:  Seaweed. Iodine has been shown in many studies to dramatically affect hair growth rates -- this is particularly helpful for people whose hair issues are related to thyroid conditions.

Try these tips for healthier, shinier, thicker hair and remember to BE RAWGANIC! 

** Always check with your personal health care practitioner to be certain that any supplements are particularly suitable for you and your health situation. Pregnant and nursing women, as well as those on medication need to be particularly cautious.