Turmeric:
From ancient remedy to modern medicine
By: Ansley Rawlins
Turmeric, known in India as “the spice of life,”
has been treasured for its curative properties for thousands of years,
particularly in Ayurveda (one of the oldest holistic healing modalities in the
world); yet modern research is only just beginning to confirm its medicinal
value. Recent studies have shown that curcumin, the primary active compound in
turmeric, is a powerful antioxidant responsible for turmeric’s many health
benefits. As further studies are conducted, more and more uses for turmeric are
coming to light.
• Anti-inflammatory
properties: Numerous studies have made it clear that curcumin
is highly effective as an anti-inflammatory - perhaps even more so than
standard NSAID pain medications. In one such study, osteoarthritis patients had
a 58% decrease in pain & stiffness after 90 days taking a concentrated form
of curcumin. It is suggested that curcumin inhibits expression of the “pain
enzyme” COX-2, thus reducing the body’s inflammatory response in much the same
way as drugs such as ibuprofen.
• Anti-carcinogenic:
Curcumin helps prevent cancer by inhibiting both the formation and
propagation of free-radicals. Some studies indicate it can slow or stop the
growth of existing cancers, and may even destroy cancer cells.
• Antibacterial,
anti-fungal, antiviral: Thanks to these properties, turmeric/
curcumin can boost the immune system, and is also valuable as an antiseptic. It
helps ward off many types of infection, both internally and externally; when
applied directly, turmeric enhances external wound healing and decreases
recovery time.
• Enhanced
liver function: May help protect against liver damage.
• Improved
heart health: Turmeric use can lower cholesterol and blood
pressure
over time, and reduces the risk of heart disease.
• Beneficial
to the digestive tract: Turmeric is closely related to ginger, and
has
many of the same effects for digestive issues.
• Helps
with glucose control: May help prevent and control diabetes (type
2) by
improving the body’s ability to moderate insulin levels and glucose
control,
reducing insulin resistance, and lowering blood glucose levels.
• Neurodegenerative
disease prevention: Curcumin inhibits the formation of
amyloid beta
plaques, reduces oxidative damage, and delays or inhibits the degradation of
neurons in the brain. Several promising studies have been conducted on the
effects of curcumin on Alzheimer’s disease, which is caused in part by the
accumulation of amyloid beta protein plaques in the brain. There is also a link
between Alzheimer’s and the presence of inflammatory substances that accompany
the plaque deposition. Prolonged use of NSAIDs has previously been shown to
reduce the chances of developing Alzheimer’s, but at the risk of causing the
kidney, liver, and GI tract damage. Curcumin’s potent anti- inflammatory
effects are similarly beneficial in reducing Alzheimer’s, without toxicity.
Additionally, the anti-oxidative properties of curcumin help it fight the free
radicals that cause neuron deterioration responsible for disorders such as
Alzheimer’s, Parkinson’s, and Huntington’s disease.
• Effective
antidepressant: Oxidative damage by free radicals and increased
activation of inflammatory molecules such as T-cells, monocytes, and
neutrophils (from oxidative stress) are hallmarks of Major Depression
(considered a neurodegenerative disorder). The increase in inflammatory
molecules is believed to be caused by reduced levels of antioxidants and
antioxidant enzymes.
− Malondialdehyde, a
byproduct of damage to fatty acids in cell membranes, can be measured in blood
samples, thus making it a suitable biomarker for oxidative stress. By measuring
these levels before and after administration of curcumin, the antioxidant
property can be shown in study participants with depression.
− It is by reducing
oxidative stress in the body that curcumin also achieves its potency as an
anti-inflammatory.
− Additionally, curcumin
is highly effective at helping modulate neurotransmitters (serotonin, dopamine,
& norepinephrine) in the brain. These are what help control mood,
motivation, pleasure, cognition, and stress, among other things. The imbalance
of these three in depression is believed to be caused by an overabundance of
monoamine oxidase (MAO), the enzyme responsible for inactivation of serotonin,
dopamine, & norepinephrine. Curcumin inhibits MAOs, thus inhibiting
excessive re- uptake of neurotransmitters and allowing them to reach more
balanced levels. This leads to increased levels of serotonin, which thereby
causes improved mood and reduced depression.
− In 2013, a study
conducted by researchers at the Department of Pharmacology of Government Medical
College in Bhavnagar, Gujarat, India, showed curcumin to be as effective as
fluoxetine (Prozac) at treating depression, without the negative side effects
(such as increased suicidal ideation) common to fluoxetine and other standard
antidepressants. The study had three groups; one was given 10mg/day fluoxetine,
another was given 1000mg/day curcumin, and the third was given a combination.
All three groups showed similar improvement over the course of the study.
− Another study
researched the effects of combining curcumin with antidepressant drugs and
found that there can be a synergistic effect on increased serotonin. Study
groups that were given curcumin in combination with drugs like fluoxetine,
venlafaxine (Effexor), and bupropion (Wellbutrin) showed greater increases in
serotonin levels than groups treated with drugs or curcumin alone.
• Bioavailability
of curcumin in turmeric: Curcumin alone has difficulty being absorbed
into the bloodstream, so ordinary dried turmeric, on its own, would need to be
taken in fairly large quantities to achieve the desired therapeutic effect.
This is remedied with a few easy solutions. Firstly, curcumin is a fat- soluble
compound, so combining turmeric with any fat or oil significantly increases the
body’s absorption of curcumin. Secondly, it has been proven that curcumin is
absorbed up to 1000 times better when combined with certain other compounds -
including piperine, the compound that gives black pepper its distinct taste.
Thus another easy way to greatly increase curcumin’s bioavailability is by
simply combining turmeric and black pepper. Thirdly, fresh turmeric contains
natural oils, so when fresh turmeric root is used, it provides sufficient
lipids to increase the body’s uptake of curcumin.
One of the primary ways of
consuming turmeric for health in Ayurveda is Golden Milk. Traditionally it was
made with coconut milk, which, in addition to providing enough lipids for good
curcumin absorption, has many of its own health benefits that compliment
turmeric’s quite nicely. It is rich in antioxidants and nutrients such as
Vitamins B, C, E, magnesium, potassium, phosphorus, and iron. Fifty percent of
the fat content in coconut milk is a medium-chain fatty acid (MCFA), lauric
acid. The body converts lauric acid to a monoglyceride capable of destroying
certain viruses (measles, influenza, herpes, etc.). Lauric acid, like other
MCFAs, is easily digested, readily crosses cell membranes, and upon reaching
the liver is immediately converted into energy, rather than being stored as
fat.
Making Golden Milk or Turmeric Teas:
Methods for making Golden Milk from turmeric vary,
but there are two basic ways of preparing a base from which to prepare future
servings. One is by making a turmeric paste, the other by making a powder mix.
Turmeric Paste:
1/2 cup turmeric powder (appx. 96 grams) or
slightly less fresh turmeric 1 tablespoon ground black pepper
1 cup water
1
tablespoon to 1/4 cup coconut oil (or ghee, or butter)
(optional: up to 2 tablespoons each ground ginger
and/or ground clove)
Bring all except coconut oil to a low simmer, stirring,
until it becomes a thick paste. Remove from heat.
Whisk in enough coconut oil
to form a softer paste.
Refrigerated, can be kept several weeks.
Turmeric Powder Mix:
Same quantities of dried spices as above, combined
& stored in a jar.
Golden Milk:
1/2 to 1 teaspoon turmeric mix (if powder, also add
1tsp to 1Tbsp coconut oil) 1 cup milk or water
Any additional desired spices
Bring
to a low simmer, stir for a few minutes, and remove from heat.
Cool slightly before adding honey to taste (heat
destroys some of the beneficial properties of honey).
Strain with a very fine
mesh strainer, coffee filter, or reusable coffee filter before serving (or
contain spices in a cotton tea/mulling bag before simmering).
Suggested additional spices and flavourings:
cayenne, cinnamon, cardamom, nutmeg, allspice, vanilla (vanilla soymilk is
really nice as the milk base), lemon juice, a slice of orange, an apple slice,
sliced cucumber.
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