When you think of autumn you picture the colours changing to rich reds and oranges, the nights drawing in and the smell of roasted spices in the air! But did you know that certain spices have been used for centuries, not just for adding flavour, but for their medicinal properties?
How spices can support your health
Incorporating spices into your meals not only increases your intake of plant-based foods, which is good for the biodiversity of your gut, but it also regulates blood sugars, is good for your heart and rich in antioxidants and much more!
Top 5 spices with amazing health benefits
1. Cinnamon
Cinnamon is a popular spice used in all sorts of recipes and baked goods. It’s rich in antioxidants and may help protect against heart disease by lowering cholesterol. Research has shown that cinnamon has strong anti-inflammatory properties and has been suggested that it might potentially be useful in the treatment of age-related inflammatory conditions. Cinnamon is also well-known for its blood-sugar lowering qualities. It can slow down the breakdown of carbs and improve insulin sensitivity, which is particularly beneficial for those managing type-2 diabetes. Cinnamon will also increase your metabolism and help you burn fat and lose weight.
How to incorporate cinnamon into your diet…
- Add to porridge with some chopped fruit
- Dust over apple slices with a portion of peanut butter
- Sprinkle on wholegrain toast or pancakes with sliced banana
- Make a chai tea, a cinnamon latte or add to hot chocolate
- Add to baked goods like muffins or banana bread
2. Tumeric
Research shows that turmeric has several potential benefits for your body and brain. Many of these benefits come from its main active ingredient, curcumin. Curcumin is a natural anti-inflammatory compound with the potential to fight inflammation in conditions such as rheumatoid arthritis. Curcumin is a also a potent antioxidant that can neutralize free radicals within the body and help reduce the risk of chronic diseases. Several other studies also suggest that curcumin can lead to improvements in heart health, reducing inflammation and oxidative damage, which can play a role in heart disease. Curcumin has also shown some promise in treating mood disorders and depression. Its positive effects on the brain include boosting the brain neurotransmitters serotonin and dopamine, reducing inflammation, and encouraging brain plasticity making it an effective natural anti-depressant.
How to incorporate Tumeric into your diet…
- Add to warm milk with ginger and cinnamon
- Blend into a smoothie
- Coat roasted vegetables or stir into leafy greens
- Add to warming soups and stews
- Spice up some nuts and roast with a pinch of salt and olive oil
3. Cayenne Pepper
Cayenne pepper is a fantastic source of antioxidants, protects against inflammation in the body, keeps blood vessels healthy and reduces blood pressure which lowers the risk of heart attack and stroke. It is also a spice high in vitamin A, important for vison, reproductive health, and immune system balance. Though people often associate spicy foods with heartburn or an upset stomach, for many people, spices can have the opposite effect. Cayenne pepper is really helpful for digestion as it increases gastric juices and enzyme production in the stomach, which helps us break down food. There’s also evidence that cayenne pepper can boost the good bacteria in your gut which are important for a healthy immune system and increase your metabolism.
How to incorporate Cayenne Pepper into your diet…
- Fresh peppers can be used in a variety of dishes to add heat
- Use ground cayenne as a seasoning instead of salt
- Add to warm lemon water
- Use in green juices’ or smoothies
4. Ginger
Ginger has been used for its medicinal properties throughout the ages. Often used when you have a cold, the dried root increases antibody production whilst the fresh root has shown to have anti-viral effects. The fresh root contains the active compound gingerol which has potent anti-inflammatory qualities. Gingerol is believed to explain why people with osteoarthritis or rheumatoid arthritis who consume ginger regularly experience reductions in their pain levels as well as improvements in mobility. Ginger has a long reputation as a carminative, a substance that promotes the elimination of excess gas from the digestive system, and is known to soothe the intestinal tract. It is also associated with relieving the symptoms associated with motion sickness, nausea, and mild pregnancy morning sickness. Ginger also has cardioprotective effects that are attributed to managing cholesterol levels, promoting blood flow and improving the efficiency of the heart. It may also help to lower blood sugar levels, useful for the management of type II diabetes.
How to incorporate Ginger into your diet…
- Ginger tea can be consumed at any time of day.
- A ginger juice shot makes a punchy, refreshing start to your day! This concentrated juice is often combined with honey, turmeric, cayenne pepper or citrus juice.
- Ginger, both fresh and ground, can be added to both sweet and savoury dishes.
- Other preserved forms of ginger include stem ginger, often in a sugary syrup, and dried crystallised ginger rolled in a sugar coating.
5. Nutmeg
Nutmeg contains an impressive array of powerful compounds that may help prevent disease and promote your overall health. It is rich in antioxidants, including phenolic compounds, essential oils, and plant pigments, all of which help prevent cellular damage and may protect against chronic diseases. Nutmeg also contains anti-inflammatory compounds which may help reduce inflammation in your body and benefit those with inflammatory conditions such as arthritis. It may improve mood, blood sugar control, and heart health.
How to incorporate Nutmeg into your diet…
- Add a pinch of nutmeg to hot chocolate, coffee, warm milk or herbal tea
- Sprinkle over porridge in the morning or into soups
- Add to bakes such as cakes and cookies
Please note: Whilst these spices are generally safe for consumption in small amounts, they can be toxic when consumed in large doses. Consult your GP if you have any concerns.
How can Osteopathy help?
With the change of season joint pains can resurface, as the cold creeps in. Muscles can also start to feel tense from sitting at a desk working from home, when we are not ready to put the heating on just yet!
Osteopathy – looking at your body as a whole and restoring function.
Cranial Osteopathy – a gentle technique which involves the use of light pressure to enable the body to release tensions and strains.
Lymphatic Massage – can have a calming effect on the nervous system, which can help ease tension, promote relaxation, and improve sleep.
Stretchology – assisted stretching improves flexibility and range of motion, helps correct posture and increases the release of natural endorphins.
Clinical Massage – working with the tissues of the body helping with injuries, long term conditions and everyday stresses.
Myofascial Release – is a soft tissue treatment that involves holding and stretching the tissues, feeling for restrictions and deepening or lengthening the stretch.