This is an archived article and the information in the story may be outdated. Please check the time stamp on the story to see when it was updated last.
Inflammation is your body’s response to outside invaders that pose a potential threat to you. When it happens acutely, it’s actually a good thing—it’s a sign that your body is in fighting shape. But, when your body is in this state for a prolonged period of time, known as chronic inflammation, it could have a negative impact on your wellbeing. Some research has even shown that it could be connected to a number of life threatening health issues, including heart disease and cancer.
Chronic inflammation and poor circulation go hand in hand—because inflammation can cause damage to blood vessels, your blood’s ability to circulate becomes compromised. If you struggle with circulation, making sure you are eating things that reduce inflammation is crucial. One way you can do this is adding herbs and spices to your diet, many of which are natural anti-inflammatories.
According to Dr. Yelena Deshko, founder of Timeless Health Clinic, your diet can make or break your body’s threshold for inflammation. “Diet can have a significant impact on either promoting or suppressing chronic inflammation,” Dr. Deshko says, “For example, a low dietary intake of Omega 3 fats as well as a high intake of saturated fat or foods with a high glycemic load (high sugar foods) are generally associated with higher inflammation levels. Certain diet patterns have also been found to promote lower chronic inflammation level.” Omega 3 fats, found most commonly in fish, are some of the best naturally occurring sources for reducing inflammation.
By eating foods that reduce inflammation, you are supporting your blood circulation, Dr. Deshko adds. “Foods that promote circulation usually act as vasodilators, which widen the blood vessels. When blood vessels are dilated, they are able to carry more nutrients and oxygen to the tissues and remove waste products more effectively. Improved circulation allows our cells to have an optimized metabolism necessary for growth and repair.” Dr. Deshko shared with us some of her favorite seasonings to cook with that naturally reduce inflammation, and promote vasodilation as a result.
Turmeric
“Turmeric, the bright yellow spice found in curry, is a superstar when it comes to fighting inflammation and improving circulation,” Dr. Deshko says, “A robust body of evidence has shown that curcumin, the active ingredient found in turmeric, exhibits potent anti-inflammatory and antioxidant properties.” Additionally, a recent clinical trial found that people who were supplemented with curcumin and black pepper showed a major decrease in inflammation and oxidative stress. To maximize absorption, use it with black pepper for a meal with at least one source of healthy fat.
Ginger
“Another great anti-inflammatory and circulation promoting spice is Ginger. Ginger is a root which comes from the same plant family as turmeric, and has been used in traditional Indian and Chinese medicine for thousands of years,” Dr. Deshko says, “A recent meta-analysis review concluded that ginger significantly lowers markers of inflammation in the blood.” Aside from its anti-inflammatory properties, some research has shown that it may also reduce clotting in the blood, further promoting circulation. Dr. Deshko says the best way to consume ginger is as tea—add sliced ginger root to boiling water and let it steep for 5 minutes to make a caffeine free warm beverage that you can enjoy at any time of day.
Cayenne Pepper
While it’s a great addition to give any dish an extra spicy kick, the heat also has circulation boosting properties. This comes from the compound, capsaicin, which Dr. Deshko says “boosts circulation by promoting the release of nitric oxide, which in turn acts as a vasodilator.” Capsaicin has also been shown to reduce oxidative stress and inflammation, which can help lower blood pressure and cholesterol. Cayenne pepper is a great addition to anything you’re cooking that needs a little extra spice, like chilli, sauces, marinades, or stir fries.
Adding these spices to your diet may be a natural way to reduce inflammation in your body. Getting chronic inflammation under control is a long term investment in your health and a preventative measure you can take to reduce a number of illnesses and conditions. However, if you feel that you may have chronic inflammation, these suggestions are merely a support—always consult with your doctor to craft a treatment plan tailored to you and your needs.
