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Curcumin will help reduce inflammation.
Chronic inflammation associated with metabolic syndrome
Curcumin, the active ingredient in turmeric spice, is one of the most powerful anti-inflammatory drugs in nature
After taking curcumin for eight weeks, people with metabolic syndrome have decreased inflammation and blood sugar levels.
Metabolic syndrome is a term for describing a variety of symptoms that increase the risk of developing cardiovascular diseases, diabetes, stroke, and other chronic diseases.
These symptoms include fat in the waist, high blood pressure, high blood sugar, low HDL cholesterol, and high triglyceride levels. Although, at first glance, between these symptoms there is nothing in common.
However, there is something that unites them all, how it unites the metabolic syndrome and the heart diseases associated with it ... and this is inflammation. Chronic inflammation is associated with metabolic syndrome, as the researchers note in one journal:
“It is obvious that the inflammatory condition associated with obesity and overweight plays an important role in the etiology of the metabolic syndrome and contributes significantly to the development of the corresponding pathological results”
Logically, curcumin - one of the most powerful anti-inflammatory drugs in nature - will also help reduce inflammation in people with this disorder.
Taking curcumin daily reduces inflammation and blood sugar levels in humans.
The researchers included 117 people diagnosed with metabolic syndrome in a study on the effect of curcumin on inflammation. Curcumin is the active ingredient in turmeric, a yellow curry spice. One half of the participants took one gram of curcumin powder daily for eight weeks, while the other half received placebo pills.
At the end of the study, participants who received curcumin had lower levels of three inflammatory markers in their blood, including C-reactive protein (CRP), as well as a decrease in fasting blood sugar and hemoglobin A1c (an indicator of long-term blood sugar) .
By comparison, after eight weeks, participants in the placebo group had higher blood sugar and increased inflammation. Based on an assessment of eight previous studies, it was also confirmed that curcumin leads to a decrease in the level of CRP.
They concluded that short-term supplementation with bioavailable curcumin significantly improves the oxidative and inflammatory status in people with metabolic syndrome and can be considered a "natural, safe and effective means of reducing CRP."
Curcumin: over 150 therapeutic properties
Researchers have previously studied the potential role of curcumin in Parkinson's disease, Alzheimer's disease and stroke injuries. It can also promote the health of the brain as a whole, thanks to its powerful antioxidant and anti-inflammatory properties - the same that are promising for the metabolic syndrome.
Curcumin has more than 150 potentially therapeutic effects, including powerful anti-cancer properties . Curcumin is also able to cross the blood-brain barrier - this is one of the reasons why it is considered a promising neuroprotective agent for a wide range of neurological disorders.
One of the ways in which this effect is achieved is, like in vitamin D, the modulation of a large number of genes. Previous studies have also shown that curcumin acts by penetrating the cell membrane, changing its physical properties and streamlining it.
As for its anti-inflammatory properties, curcumin can inhibit both the activity and the synthesis of cyclooxygenase-2 (COX2) and 5-lipoxygenase (5-LOX), as well as other enzymes involved in the inflammation process.
A 2006 study also found that turmeric extract, consisting of curcuminoids ( curcumin is the most studied curcuminoid), blocks inflammation, effectively preventing the activation of the protein that causes swelling and pain.
If you want to try one of the herbs ... Try Curcumin
Turmeric may well be one of the most useful herbs on the planet, and in India it is often called the "spice of life." Curcumin in turmeric has the ability to modulate the activity and expression of genes, both by destroying cancer cells and by promoting the work of healthy cells.
It also supports anti-angiogenesis, that is, it helps prevent the development of additional blood supply necessary for the growth of cancer cells. Curcumin, it turns out, is universally useful in almost any type of cancer.
The study, published in the “Report on natural products” for 2011, further clarifies why curcumin is useful in a number of conditions that make up the metabolic syndrome, describing the therapeutic use of curcumin in a wide range of diseases, including:
Is eating turmeric just as helpful?
Turmeric is a wonderful spice with a warm, earthy, peppery flavor. In the Eastern cultural tradition, including, in traditional Chinese medicine and Ayurveda, turmeric has been valued for its healing properties and aroma for over 5,000 years.
This is the spice that I recommend to keep in the kitchen all the time, because it goes well with tomato sauces, soups, stews, leafy greens, fried potatoes, cauliflower and other vegetables and even eggs.
High-quality turmeric powder instead of curry powder will give you more active curcumin, but if you need its healing effect, it is better to take supplements.
The dose of curcumin, which was used in the course of scientific research, is difficult to obtain with food alone. In the above study, curcumin was used at a dosage of one gram, although a typical anticancer dose is up to three grams of bioavailable curcumin extract three to four times a day, which is difficult to achieve using ordinary curcumin powder. At the very root of turmeric, curcumin concentration is only about 3 percent.
One way to increase the absorption of turmeric is to prepare a microemulsion - mix a tablespoon of curcumin powder with 1-2 egg yolks and one to two teaspoons of melted coconut oil. Then, using a hand blender at high speed, beat the mixture until an emulsion is obtained.
Another way to increase absorption is to add a tablespoon of curcumin powder to a liter of boiling water. Water should boil when adding powder - otherwise you will not achieve the desired effect, how and if you add curcumin to room temperature water and heat them together. Let it leave for 10 minutes - you will have a 12% solution, which you can drink immediately, as soon as it cools. Over time, curcumin will gradually fall out of solution - after six hours it will become 6% already, so it is best to drink water within four hours.
Curcumin is a very effective yellow pigment that can permanently change the color of your kitchen if you are not careful. In order to avoid the “yellow kitchen syndrome”, I recommend that you perform all mixing under the hood of the cooker so that the powder does not get into the kitchen.
Alternatively, it is much easier to take curcumin in the form of supplements - just make sure that this is a high-quality brand, designed to increase bio-availability. And look for an extract of turmeric, in which at least 95% of the curcuminoids. Just remember that this is relatively rare and difficult to find.
Insulin resistance also plays a role in the onset of metabolic syndrome.
If you have metabolic syndrome, you are most likely resistant to insulin. According to Dr. Robert Lustig, a professor of pediatric endocrinology at the University of California, San Francisco, in whatever body insulin resistance develops, everything will end up having its own chronic metabolic disease. For example, if you have insulin resistance in the liver, then ultimately you will develop type 2 diabetes.
If you have insulin resistance in your brain, then ultimately you will develop Alzheimer's disease. Insulin resistance of the kidneys leads to chronic renal failure, and so on. All of these diseases are insulin-resistant conditions. The question is, what causes insulin resistance in the first place?
“There are some very interesting new data that show that if you overload mitochondria, these are factories that burn energy inside cells, in any organ, you will end up having symptoms of various forms of chronic metabolic disease,” says Dr. Lustig . “The chemical that most overloads mitochondria is trans fats. And the second such substance is sugar. It is the trans fats and sugar that largely characterize the diet of processed foods. "
Excess sugar in the diet, especially fructose, which has an adverse effect on all metabolic hormones, leads to high insulin resistance in the United States. Therefore, it is very important to monitor the amount of fructose in your diet so that it does not exceed 25 grams per day, and if you have metabolic syndrome, then no more than 15 grams per day.
Simply put, you need to get rid of processed foods in the diet and focus on real food (which, by the way, will help reduce the level of chronic inflammation) . Alternating fasting can be another way to solve the problem of insulin resistance, like playing sports.
Exercise is crucial in the fight against metabolic syndrome, because they increase muscle mass, and this increases mitochondria, which, in turn, increases insulin sensitivity. It is also very important to optimize the intestinal flora, ideally, eating traditionally fermented foods.
Remember that processed foods generally tend to destroy healthy microflora, so if you switch to diets from whole foods that are low in sugar, you will automatically strengthen your intestinal health.
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