This article is to provide information for alternative and healthier pain management solutions and is for educational purposes only. Always consult with your healthcare professional before starting a new herb or supplement, as there are many contraindications beyond those listed in this article.
This article covers the following goodness:
The Inflammatory Cascade
Is turmeric enough to deal with all 5 stages of inflammation?
Curcumin vs Turmeric: What is the difference?
Turmeric and Black Pepper
Turmeric and Fat
How to Cook with Turmeric
Skin Treatments with Turmeric
Turmeric Golden Paste Recipe
Turmeric for Pets
Warming Turmeric Latte Recipe (Golden Milk)
Cautions and Contraindications
Anti-inflammatory and analgesic herbs have been traditionally utilised in Western herbal, Chinese and Ayurvedic medicine for the relief of painful, inflammatory conditions such as arthritis. Specific herbs, including turmeric, Boswellia, and capsaicin have demonstrated significant reductions in a wide range of inflammatory mediators and can assist at multiple points in the inflammatory cascade (Figure 1) to reduce the pain of soft tissue and sporting injuries, back pain, period pain, and headaches, amongst others.
Of note are the herbal extracts BCM-95™ Turmeric and Boswellia, which have been shown to be as effective as pharmaceutical anti-inflammatory medications for reducing the symptoms of arthritis.[1] Furthermore, the herbs ginger and white willow, along with the nutritional quercetin, have all demonstrated significant anti-inflammatory effects; for example, by preventing the activation of nuclear factor kappa-B (NFĸB) and other markers associated with inflammation.[2],[3],[4]
The Inflammatory Cascade
First, it is best to understand how pain actually presents, and why a multitiered approach will create the best results. Inflammation can be seen as a process with five identifiable stages; with anti-inflammatory interventions possible at any one or more of the following: initiating stressor, cell receptors, intracellular signaling messengers, transcription factors, and the effectors. Historically, the focus has been on treating the downstream stages (transcription factors and effectors); however, whilst targeting these may achieve some success, far greater benefit can occur by addressing each of the stages of the inflammatory cascade.
Stage 1: The Stressor
The stressor represents the original starting point for all inflammation. Numerous stressors have been identified such as infection, allergens, toxins and tissue damage from an injury. Stressors may also be endogenous, including signals that arise from damaged cells/tissues and/or oxidative stress.[5] Ultimately, the stressor needs to be removed, or it acts as an ongoing ‘distress signal’ setting off the inflammatory cascade, perpetuating the inflammation and preventing resolution.
Stage 2: Cell Receptors
There are several key cell receptors that detect stressors and promote the inflammatory cascade via intracellular signaling. However, receptor activity can become overactive in ongoing inflammatory diseases, e.g. toll-like receptors (TLRs) specifically recognise the molecular patterns of pathogens and damaged cells.[6] In these situations, receptor expression increases in a self-perpetuating manner,[7] creating something of a vicious cycle.
Dampening receptor activity during inflammatory processes is, therefore, a key target when reducing inflammation, as this is a summation point where multiple inputs converge. Additionally, this is the point where self-perpetuating cycles can be established, turning acute inflammation into ongoing. As such, addressing cell receptor activity reduces the downstream amplification of the inflammation cascade.
Stage 3: Intracellular Signalling Messengers
Cell receptor binding activity triggers signalling messengers such as IκB kinase (IKK) and TANK-binding kinase-1 (TBK-1), which activate transcription factors.
Stage 4: Transcription Factor Activity Promotes Gene Expression
The three key transcription factors activated during inflammatory signaling are: NFκB, interferon regulatory factor 3 (IRF3) and activator protein 1 (AP-1). These molecules bind to specific sections of DNA, resulting in pro-inflammatory gene expression.[8]
Stage 5: Inflammatory Mediators (Effectors) are Released
The pro-inflammatory effectors created include prostaglandins (PGs), interferons, cyclooxygenase (COX), interleukins (IL), and matrix metalloproteinases (MMPs).[9],[10] The presence of these inflammatory chemicals (if the inflammation is not addressed and does not resolve as it should), can lead to tissue damage and dysfunction. In these instances, the damaged tissues will themselves become an initiating stressor – triggering the inflammatory cascade once more and driving an ongoing inflammatory state.
Is turmeric enough to deal with all 5 stages?
Generally speaking - no. Clinical evidence shows that combining turmeric with other herbal extracts for specific pain situations is needed for the best relief. This is why some people say they tried turmeric, but it didn't really do anything for them.
Plus, there is a wide array of quality and effectiveness with turmeric or curcumin supplements on the market, working with a naturopath gives you access to the most scientifically researched, and effective natural medicine.
Curcumin vs Turmeric: What is the difference?
Curcumin is only one of the many active ingredients of turmeric. Many articles offer incorrect information about this. Curcumin is what gives turmeric its vibrant orange colour, and has been extensively researched for its amazing medicinal properties.
However, there are many other beneficial properties in turmeric, and one that has gotten a lot of attention for its cancer-fighting benefits is turmerone - the phytochemical that gives turmeric its smell and taste. (study)
Some 34 essential oils are present in turmeric, among which turmerone, germacrone, atlantone, and zingiberene are major constituents.
Turmeric and Black Pepper
When using dry turmeric powder, it is important to always combine it with black pepper, and a lipid (fat).
Turmeric alone is actually highly unbioavailable, meaning it does not absorb well. When black pepper is added, the bioavailabilty increases up to 2000%.
Turmeric and Fat
Turmeric also requires a lipid to help its phytochemicals transport around the body. Ayurvedic medicine has always promoted this, saying that it also requires heat to activate all the properties synergistically together.
How to Cook with Turmeric
First use a heat-stable fat, such as ghee, or coconut oil. Do not use olive oil - you should only eat olive oil cold.
Always purchase cold-pressed organic oils - industrial seed oils such as canola and sunflower are extremely dangerous to our health.
Steps to cooking with Turmeric:
Heat the fat in the pan
When hot, add 1 teaspoon of turmeric powder, 1/4 teaspoon ground black pepper, and other powdered spices you are using.
Stir for 30 - 60 seconds until the aroma is released - this is when you know it is activated.
Now add your garlic, onion, meat, etc, and coat in the pan.
Normally I would add my cut up vege, and some water if needed, and steam covered until soft. Done!
Skin Treatments with Turmeric
Turmeric is also an amazing topical remedy - although it does stain everything it touches to yellow, so don't wear white! It can be used on irritations, swellings, and chronic skin disorders. The following recipe keeps 2 weeks in the fridge, and leftovers can just be used in your cooking or dissolved in hot water or a milk alternative to make an easy golden latte.
Some benefits of topical Turmeric Paste:
Treats acne
Treats pigmentation
Oil-control
Exfoliation
Clear And Glowing Skin
Treats Skin Infections
Treats Scalp Infections
Turmeric Golden Paste Recipe:
Ingredients:
1 cup coconut oil
1 heaped tablespoon turmeric powder
1/2 teaspoon black pepper - freshly ground
Method:
Heat all the coconut oil in a pot. When it is hot enough to spatter if you drop cold water in it, add the turmeric and black pepper.
Stir until it is aromatic.
Remove from the heat, let cool slightly, and then pour into a jar.
Store in the fridge for 2 weeks.
Turmeric for Pets
Turmeric is great support for our pets at any age really. But if your fur friend has aches, pains, arthritis, or gut irritations, adding turmeric paste to their food will help.
Remember - plain turmeric powder is not bioavailable - that goes for pets too. Make the above Turmeric paste recipe. If your dog does not like the taste, you can use it to make dog safe treats. Check-in with your vet for dosing, but a safe start is to give 1/4 teaspoon paste, 1 or 2 times a day, and gradually increase observing results.
If any gastrointestinal symptoms appear, stop immediately. Dogs suffering from some inflammatory diseases like Irritable Bowel Syndrome may find turmeric too strong. If you have a sensitive pooch, check with your vet first.
Also, many spices are not safe for pets, so check before changing the recipe.
The correct turmeric dosage for dogs should be in proportion to the dog’s weight. The following should only be used as a guide:
500 g - 5 kg use 1/16 to â…› teaspoon of turmeric
5 - 10 kg use ⅛ to ¼ teaspoon
10 - 20 kg use ¼ to 1 teaspoon
20 - 45 kg use 1 - 2 teaspoons
45 + kg use at least 2 teaspoons
Golden Milk Recipe
This is a delicious therapeutic drink that can be enjoyed up to 3 times a day to ease pain. Download the PDF recipe and it's yours to keep!
Summary
I feel safe to say that everyone should be consuming turmeric in one way or another for its many and varied health benefits. I personally use supplements, powdered spice in cooking, and fresh root in my morning juice.
If you have a chronic health complaint, turmeric is an excellent and well-researched natural medicine to consider, but there is no such thing as a simple chronic disease. Many metabolic pathways will be involved in creating a complex health picture. In these cases, working with a functional medicine practitioner can set you up to guide you back to better health, energy, and vitality.
When you work with a registered health practitioner, you also get access to naturopathic script supplements, correctly prescribed so you aren't taking the wrong products, the doses of products, or having a negative effect on any medications.
If you would like to discuss your health, please book in a 15-Minute Call and I would love to discuss your health challenges and how I may assist.
Cautions and Contraindications
Contraindications
Allergies and Sensitivities: Avoid with known allergy or hypersensitivity to:
Turmeric and/or curcuminoids. Contact dermatitis has been reported, as has a single case of anaphylaxis.[64]
Salicylates/acetylsalicylic acid. Reactions may include pruritis, urticaria, rhinitis, asthma and gastrointestinal symptoms.[65],[66],[67],[68],[69]
Ginger[70],[71],[72]
Quercetin[73]
Capsicum or chilli pepper due to Capsicum frutescens[74],[75]
Surgery: Turmeric[76],[77], willow bark[78], ginger[79],[80],[81] and capsicum[82],[83] have anticoagulant properties. There is therefore an increased risk of postoperative bleeding. To minimise the risk of exacerbation of bleeding, it is recommended to discontinue the use of these herbs approximately 2 weeks before elective procedures which have a high risk for bleeding complications.
References
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[2] Kim JK, Kim Y, Na KM, et al. [6]-Gingerol prevents UVB-induced ROS production and COX-2 expression in vitro and in vivo. Free Radic Res. 2007 May;41(5):603-614.
[3] GarcÃa-Mediavilla V, Crespo I, Collado PS, et al. The anti-inflammatory flavones quercetin and kaempferol cause inhibition of inducible nitric oxide synthase, cyclooxygenase-2 and reactive C-protein, and down-regulation of the nuclear factor kappaB pathway in Chang Liver cells. Eur J Pharmacol. 2007 Feb 28;557(2-3):221-229.
[4] Bonaterra GA, Heinrich EU, Kelber O, et al. Anti-inflammatory effects of the willow bark extract STW 33-I (Proaktiv®) in LPS-activated human monocytes and differentiated macrophages. Phytomedicine. 2010;17:1106–1113.
[6] Singer P, Shapiro H, Theilla M, et al. Anti-inflammatory properties of omega-3 fatty acids in critical illness: novel mechanisms and an integrative perspective. Intensive Care Med. 2008 Sep;34(9):1580-1592.
[7] Kierdorf K, Fritz G. RAGE regulation and signalling in inflammation and beyond. J Leukoc Biol. 2013;94(1):55-68.
[8] Anwar MA, Choi S. Gram-negative marine bacteria: structural features of lipopolysaccharides and their relevance for economically important diseases. Marine Drugs. 2014;12(5):2485-2514.
[9] Oeckinghaus A, Hayden MS, Ghosh S. Crosstalk in NF-κB signaling pathways. Nat Immunol. 2011 Jul 19;12(8):695-708.
[10] Anwar MA, Choi S. Gram-negative marine bacteria: structural features of lipopolysaccharides and their relevance for economically important diseases. Marine Drugs. 2014;12(5):2485-2514.
[64] Braun L, Cohen M. Turmeric. In: Herbs and Natural Supplements: an evidence-based guide. 4th ed, Vol 2. Sydney: Elsevier/Churchill Livingstone. 2015:1011.
[65] Mills S, Bone K. The Essential Guide to Herbal Safety. Philadelphia, USA: Elsevier/Churchhill Livingstone. 2005:pages?
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[67] Gardner Z, McGuffin M, editors. American herbal products association’s botanical safety handbook. 2nd ed. Florida: Boca Raton. 2013.
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[71] Mills S, Bone K. The Essential Guide to Herbal Safety. Philadelphia, USA: Elsevier/Churchhill Livingstone. 2005
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[73] Braun L and Cohen M. Herbs and Natural Supplements: An evidence-based guide. 4th ed, Vol 2. Sydney; Elsevier. 2015:813.
[74] Fetrow CW, Avila JR. Capsicum. In: Professionals Handbook of Complementary and Alternative Medicines. 3rd ed. Lippincott, Williams, Wilkins. 2004:154-8.
[75] Skidmore-Roth L. Capsicum. In: Mosby’s Handbook of Herbs & Natural Supplements 4th ed. Missouri: Mosby Elsevier. 2010:134-7.
[76] Natural Medicines. Turmeric. [Online]. 2016. Available from: https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=662. [Cited 18/01/2017].
[77] Braun L, Cohen M. Herbs and Natural Supplements: an evidence-based guide. 4th ed, Vol 2. Sydney: Elsevier/Churchill Livingstone. 2015:1101.
[78] Natural Medicines. Willow Bark. [Online]. 2015. Available from: https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=955. [Cited 18/01/2017].
[79] Braun L, Cohen M. Ginger. In: Herbs and Natural Supplements: an evidence-based guide. 4th ed, Vol 2. Sydney: Elsevier/Churchill Livingstone. 2015: 410-411.
[80] Mills S, Bone K. Ginger In: The Essential Guide to Herbal Safety. Philadelphia, USA: Elsevier/Churchhill Livingstone. 2005:420-423.
[81] Skidmore-Roth L. Ginger. In: Mosby’s Handbook of Herbs & Natural Supplements 4th ed. Missouri: Mosby Elsevier. 2010:62-68.
[82] Gregory PJ, editor. Capsicum. Natural Medicines. [Online]. 2016. https://naturalmedicines.therapeuticresearch.com/databases/food,-herbs-supplements/professional.aspx?productid=945. [Cited 12/01/2017].
[83] Skidmore-Roth L. Capsicum. In: Mosby’s Handbook of Herbs & Natural Supplements 4th ed. Missouri: Mosby Elsevier. 2010:134-7.
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