Have you heard of the spice Turmeric. It seems to be the herb that many people resort to know, particularly as people are starting to learn that is can be helpful to combat inflammation.
I started doing a little more research about Turmeric a while ago as I have had some issues with inflammation in my joints. I learnt that when combining fresh turmeric with oil and black pepper it increases the amount that the body absorbs - it increases what is called the bioavailability. I have taken turmeric supplements for a long time (very good quality) with little relief, so I started giving fresh turmeric a go with a little oil and black pepper essential oil from young living. I have found this a little hard to keep up doing and I still did not get profound result. Now I have found a better way.
What is Turmeric?
Turmeric is a yellow-colored spice derived from the root of the Curcuma longa plant, which belongs to the ginger family. It is commonly used as a culinary spice in many cuisines, particularly in Indian, Southeast Asian, and Middle Eastern cooking. Turmeric has been used for centuries in traditional medicine systems like Ayurveda and traditional Chinese medicine for its potential health benefits.
The key bioactive compound in turmeric is called curcumin, which is responsible for its vibrant color and many of its therapeutic properties. Curcumin has been the subject of extensive scientific research due to its potential anti-inflammatory, antioxidant, and anticancer effects. However, it's important to note that the bioavailability of curcumin is relatively low, meaning that it may not be efficiently absorbed and utilized by the body when consumed alone.
Turmeric and Curcumin are used for various purposes, including:
1. Anti-inflammatory and Pain Relief: Curcumin has been studied for its potential anti-inflammatory properties, which may help reduce inflammation in conditions such as arthritis, inflammatory bowel disease, and other inflammatory disorders. It is also used for its potential analgesic (pain-relieving) effects.
2. Antioxidant Support: Curcumin acts as a potent antioxidant, helping to neutralize harmful free radicals in the body. Antioxidants are important for combating oxidative stress, which is associated with various chronic diseases and aging.
3. Digestive Health: Turmeric is used to support digestive health by promoting healthy digestion, reducing bloating, and soothing gastrointestinal discomfort. It may also aid in the management of conditions like dyspepsia and irritable bowel syndrome (IBS).
4. Liver Health: Turmeric is believed to have hepatoprotective properties, helping to support liver health and detoxification processes. It may be used as a supportive therapy in liver diseases or as part of a liver cleanse.
5. Skin Health: Turmeric is used topically in skincare products for its potential anti-inflammatory and antioxidant effects. It may help with conditions like acne, eczema, and psoriasis, promoting healthy skin.
6. Cognitive Support: Curcumin has been investigated for its potential neuroprotective effects and its ability to cross the blood-brain barrier. It is being studied for its potential role in supporting cognitive function and reducing the risk of neurodegenerative diseases like Alzheimer's.
What is inflammation?
Inflammation is a natural protective response of the body's immune system to injury, infection, or irritation. It is a complex biological process involving various cells, chemicals, and molecular signals. The primary purpose of inflammation is to remove harmful stimuli, initiate the healing process, and restore tissue homeostasis. However, inflammation can also occur inappropriately or persistently, leading to chronic inflammation, which can contribute to the development and progression of certain diseases.
The causes of inflammation can vary depending on the specific situation, but common triggers include:
1. Infections: Bacterial, viral, fungal, or parasitic infections can activate the immune system and trigger an inflammatory response. Examples include respiratory infections, urinary tract infections, and skin infections.
2. Tissue Damage: Physical injury, trauma, burns, or surgical procedures can cause tissue damage, leading to an inflammatory response. The immune system activates to repair the damaged tissues, resulting in localized inflammation.
3. Autoimmune Disorders: In autoimmune disorders, the immune system mistakenly attacks healthy cells and tissues, leading to chronic inflammation. Conditions such as rheumatoid arthritis, lupus, and inflammatory bowel disease are examples of autoimmune disorders.
4. Allergies: Allergic reactions occur when the immune system overreacts to harmless substances, such as pollen, dust mites, or certain foods. This immune response triggers inflammation, leading to symptoms like itching, redness, swelling, and respiratory problems.
5. Chronic Diseases: Certain chronic diseases, such as cardiovascular disease, diabetes, obesity, and some types of cancer, are associated with low-grade, chronic inflammation. In these conditions, persistent inflammation can contribute to disease progression and complications.
6. Environmental Factors: Exposure to environmental pollutants, toxins, or irritants, such as air pollution, cigarette smoke, or certain chemicals, can trigger inflammation in the body.
7. Lifestyle Factors: Unhealthy lifestyle choices, including a poor diet, sedentary behavior, chronic stress, and inadequate sleep, can contribute to systemic inflammation.
It's important to note that while inflammation is a natural response and necessary for healing and defense against pathogens, chronic inflammation can have detrimental effects on health. Lifestyle modifications, such as adopting a healthy diet, engaging in regular physical activity, managing stress, and avoiding smoking and excessive alcohol consumption, can help reduce the risk of chronic inflammation and associated diseases.
Overcoming procrastination and taking action towards a healthier and fitter lifestyle requires commitment, discipline, and a strategic approach.
Here are some steps to help you stop procrastinating and start taking action:
1. Set Clear Goals: Define specific, measurable, and realistic health and fitness goals. Having clear objectives will give you a sense of direction and motivation to take action.
2. Break It Down: Break your larger goals into smaller, manageable tasks. This makes them less overwhelming and easier to tackle. Create a step-by-step plan that outlines the actions you need to take.
3. Create a Schedule: Establish a regular schedule for your health and fitness activities. Set aside dedicated time for exercise, meal planning, and self-care. Treat these appointments with yourself as non-negotiable and prioritize them.
4. Start Small: Begin with small, achievable actions to build momentum. For example, commit to a 10-minute workout or incorporate one healthy meal into your day. Starting small helps you overcome inertia and build consistency.
5. Find an Accountability Partner: Seek support from a friend, family member, or fitness buddy who shares your goals. Having someone to hold you accountable, offer encouragement, and celebrate your progress can be highly motivating.
6. Remove Distractions: Identify and minimize potential distractions that hinder your progress. This may include reducing screen time, turning off notifications, or creating a dedicated workspace for exercise or meal preparation.
7. Use Positive Reinforcement: Reward yourself for taking action and reaching milestones along the way. Celebrate your achievements, whether it's treating yourself to something you enjoy or acknowledging your progress with positive self-talk.
8. Practice Time Management: Improve your time management skills to maximize productivity. Break your day into blocks of focused work, incorporating designated time for health and fitness activities. Avoid multitasking and allocate specific time slots for different tasks.
9. Find Your Motivation: Discover what truly motivates you to be healthy and fit. It could be improving your overall well-being, boosting your energy levels, achieving a personal fitness goal, or setting a positive example for your loved ones. Connect with that motivation regularly to stay committed.
10. Embrace Mindset Shifts: Cultivate a growth mindset and embrace the belief that you have the ability to change and make progress. Replace negative self-talk and self-doubt with positive affirmations and self-compassion. Focus on the benefits and the joy of living a healthy lifestyle.
11. Seek Professional Guidance: Consider consulting with professionals such as a fitness trainer, nutritionist, or wellness coach. They can provide personalized guidance, support, and expertise to help you stay on track and overcome obstacles.
Remember that change takes time and effort. Be patient with yourself and stay committed to your goals. Each small step you take is a valuable move towards a healthier and fitter life.
Karin xx
Become the expert of You!
That combination is my favourite and what I love doing. Bringing rowing and pilates into one session was great. It was challenging but I worked at my level. I have been missing my own Concept 2 Rowing machine and my Pilates reformer that is back in Victoria. I feel great after doing this session. It was not only the body craving movement. My mind was craving exercise too. I needed to get out of my head and into my body.
There been so much happening lately. Movement was the best medicine. Tomorrow is going be even more awesome than today!
So, my suggestion to you is, if you are feeling stressed, anxious, lost and not the best, stop for the moment and do some exercise. Get into your body and out of your mind. It will guaranteed make you feel much better!
Share how exercise has benefited you in the comments below.
Have an awesome day!
Karin x
The great Wellness Reset is here and that is also about Awakening that Wellness Warrior within. That part of you who want to be vibrant, healthy, happy, living an authentic life - a life you love and am ready to take some step towards ultimate wellness - Body, Mind, Spirit.
I invite you to join me for a FREE 5-day reset to get you going. Click here to join the tribe
What a glorious 2nd day of winter it's been here in Victoria, Australia. We have had beautiful sunrises and fresh, sunny days. But we have also had "lockdown" and it is not over yet. This can take a toll on our wellbeing so it's important that we "check in" with our thoughts and feelings to make sure we can navigate around it.
I personally believe its important to still have a routine. Make a plan for the days ahead of you. Take out your diary and journal and write a little schedule. This puts you in the drivers seat of your life. Focus on what you can do and not what you can't do. Believe it or not but there are so many things you can do! Let's make a deal here to focus on those things we can do.
This time is the perfect time to take extra care of your body. You can always take up a new exercise routine. There is a huge amount on offer online. Just take your pick. And remember, there is plenty you can do without equipment.
Make sure you get enough sleep. You just feel so much better both physical but also emotionally when you have had a good nights sleep.
This is also your opportunity to address your eating habits. Perhaps there are some new recipes you can try. Maybe you want to do a detox. Perhaps you want to read a book about healthy eating and then start implementing some new things.
Always check in with your thoughts. What are you thinking? Remember, what you are thinking will impact on what you are feeling. And what you are feeling will determine what action you will take. Perhaps ther perfect time to start meditation is now.
Check in with a friend or buddy now and then. Connection is so important. There are also wonderful challenges and groups you can become part of where you can connect with likeminded people.
Take a break from Mainstream Media. Ask yourself, when was the last time you felt really happy and uplifted and inspired after watching main stream media and the news. I bet the answer is that you don't know. Well, take this time to have a mainstream media Detox. The world could be a different place if we all did.
Going for a walk in nature or by the ocean is like C (Sea) Vitamin for the soul.
If you are not doing this already, make sure you do. Nature knows what is best for us & I can certainly feel that.
My spirit is filled up after my early morning dip in the ocean yesterday morning at 7am and followed by a yummy breakfast and then a paddle in the ocean.
Remember, in the midst of adversity is when we grow the most - make the most of this time.
It gives you an opportunity to go inwards, to connect with you. That is a gift and you find many answers here. The key is to start listening.
Watch my paddle from yesterday and Subscribe to my YouTube channel, Like and press the Notification Bell.
