As the old saying has it: “You are what you eat.” Certainly, this seems to be true, as clearly evidenced by the number of noticeably unhealthy people who live solely on junk food. While there are all manner of additives and supplements on the market to ensure you are getting all the appropriate vitamins and trace elements, there are also a host of natural remedies on offer that can stave off many of life’s ills. You may want to add some of these to your medicine cabinet or simply sprinkle them into a favourite recipe….
Turmeric: This is the spice used in most curries and it contains something called curcumin, a powerful anti-inflammatory. It works in a similar fashion to Cox-2 inhibitor drugs and helps relieve the pain and swelling associated with arthritis. It might also prevent colon cancer and Alzheimer’s disease. When taken with a small amount of quercetin – a powerful anti-oxidant found in onions, apples and cabbage – it has also been found to shrink pre-cancerous lesions. A study by researchers at UCLA has similarly found that it helps clear the brain of the plaques that are a characteristic of Alzheimer’s disease. Some physicians recommend adding the spice to your cooking whenever possible and suggest that a mixture of 40mg of curcumin and 20mg of quercetin three times a day will help prevent colon polyps from ever even forming.
Cinnamon: Diabetics should note that this is very good at lowering blood sugar content. Taking cinnamon extract daily can reduce blood sugar by about 10 percent. Likewise, it can also reduce cholesterol levels, thereby alleviating heart related risks for type 2 diabetes sufferers. It also slashes cholesterol by 13 percent and triglycerides by 23 percent. To tame sugar levels, users should take a one gram capsule daily, while high cholesterol patients should take six grams. Large amounts of the actual spice, though, can be quite dangerous, so it is best to use it in water-soluble extract form.
Rosemary: This popular spice is great for reducing carcinogens in the body. Frying and grilling meats at high temperatures creates things called HCAs, which are thought to be a possible factor in causing a number of different cancers. If rosemary powder is mixed in with the meats before cooking, its two potent anti-oxidants – carnosol and rosemaric acid – help destroy these HCAs. The extract also helps prevent any carcinogens that enter the body from binding with your DNA, the first step in tumour formation. Significant work is being undertaken on this process at the University of Illinois. Overall, then, it might be prudent to enhance the flavour of your meat by combining any supermarket spice mix which contains rosemary with others, notably thyme, oregano, basil, garlic, parsley or onion.
Ginger: An oriental favourite, this helps reduce stomach upsets from many causes – pregnancy, motion sickness and even chemotherapy. It’s one of those grandma’s remedies that really does work. It contains a powerful anti-oxidant that blocks the effects of the serotonin that is produced by both the brain and the stomach when you feel nauseous. It also stops the production of free radicals, another common cause of stomach upsets. A study of ship passengers during rough-sea cruises found that 500mg of ginger taken every four hours was just as effective as Dramamine, the most commonly used over-the-counter medication for motion sickness. It is often better to take the ginger before the onset of any symptoms, say 30 minutes before departure. Follow this with 500mg or up to one gram every four hours, taking a maximum of four grams a day.
Ginger can also help to regulate blood flow and lower blood pressure. Its anti-inflammatory properties can similarly help ease arthritis, especially osteoarthritis of the knee, at least according to the Miami Veterans Affairs Medical Centre. Those same anti-inflammatory powers have also been found to kill ovarian cancer cells as well as – or, in some cases, better than – chemotherapy. Further studies are currently underway, but preliminary results indicate that it may indeed have significant benefits.
Holy Basil: Animal studies back the use of this special variety of a plant you often find in pesto sauce. It is said to be effective at reducing stress by increasing adrenaline and noradrenaline and decreasing serotonin. Over the years, many people have relied on a tea made from basil leaves to relieve indigestion and headaches. More recently, tests on mice have shown that basil tea can shrink tumours, reduce their blood supply and stop their spread. There are now plans to study the effect on humans. For stress relief you’ll find holy basil extract available at most health stores. Conversely, to aid breast cancer treatment, pour two cups of boiling water over 10 to 15 fresh basil leaves and steep for about five minutes. Remove the leaves before consuming the resultant tea. It’s best to check with your doctor first to ensure no adverse effects from its combination with your other medications.
St John’s Wort: This herb has been confirmed to have the power to relieve mild to moderate depression and anxiety as effectively as many other drugs, but without a lot of the adverse side effects. The herb also contains melatonin, the hormone that regulates sleep-wake cycles, meaning it can help you snooze better. Not only that, but it helps the body increase its own melatonin output, according to a report by the Surgeon General. A dosage of 300mg three times a day is recommended but be warned – the wort has been shown to interact with several prescription medications, so it’s best to check with your doctor before taking it.
Garlic: If you are partial to this, then go for it. High consumption lowers rates of ovarian, colorectal and certain other forms of cancer, according to the American Journal of Clinical Nutrition. One Japanese study found that, after taking aged garlic extract supplements for a year, people with a history of colon polyps saw a marked reduction in the size and number of these pre-cancerous growths. Additionally, garlic might provide cardiovascular benefits. It contains more than 70 phytochemicals, many of which have been shown to reduce blood pressure by as much as 30 points. This is important in the prevention of strokes and arterial blockages, as well as the build-up of plaque within the arteries. Crushed fresh garlic produces the best results, but you’ll need to scoff up to five cloves a day. Alternatively, buy the aged garlic extract capsules in the 1,000-mg format.
Andrographis: This herb does a marvellous job of relieving upper-respiratory infections, such as colds and sinusitis. It also eases symptoms of fatigue, sore throat and that annoying runny nose.
Sea Buckthorn: This is said to be very effective at hydrating mucous membranes. In fact, one of its main applications is in alleviating vaginal dryness thanks to palmitoleic acid, a fatty acid found in human skin that helps moisturise and heal.
Kudzu: This is ideal for those with an alcohol problem. A Chinese herb, it was found to help reduce beer consumption in a test group of heavy drinkers, in their 20s, by more than 50 percent. Researchers have found that Kudzu also helps alcohol get to that part of the brain that tells you already had enough far faster.
The one fast rule here is to not always just assume that herbs and spices are safe. As they are not regulated by the FDA, it’s always best to check with your doctor before using certain supplements as some may interact with your prescription medications, especially those for high blood pressure, diabetes and depression. Also remember that more isn’t always better and could, in fact, be dangerous. As with most things, be careful not to overdo it.