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Do You Know This Powerful Yellow Powder Is What You Need In Your Healthy Diet.

Do You Know This Powerful Yellow Powder Is What You Need In Your Healthy Diet.

Turmeric, Curcuma longa or “Indian saffron” has been a part of the healthy dieting trend for quite some time, and it isn’t without a good reason. Traditionally Asian, the plant belongs to the ginger family and it gives curry its yellowish color and warm, bitter taste. With an amazing array of health benefits it offers, it is no wonder that it has been quickly adopted by the health conscious eaters around the world.

Originating in Southern Asia, traditionally, turmeric root (usually dried and cooked and turned into powder) has been used as a spice for dishes in the traditional cuisine, fabric or food coloring aid, and for medical purposes due to its anti-inflammatory effect and great aid in curing bruises, blood in the urine and toothache. With numerous clinical trials testing its active compound curcumin, turmeric has now been proven to improve brain health, cardiovascular health and tissue health. [1] [2]

Turmeric main nutrients

Serving Size: 1 tbsp (7 grams)

  • Calories 24
  • Calories from Fat 6
  • Total Fat 1 g 1%
  • Saturated Fat 0 g 1%
  • Trans Fat
  • Cholesterol 0 mg 0%
  • Sodium 3 mg 0%
  • Total Carbohydrates 4 g 4%
  • Dietary Fiber 1 g 6%
  • Vitamin C 3%

With no sugar, 16% of iron and 1g of protein per 7 grams, turmeric is a beneficial aid in daily nutrition.

Health benefits of turmeric

Turmeric improves digestion

Turmeric has positive effect on the digestion. As the 2015 research shows [3], turmeric and ginger help in curing stomach ulcer. Stomach ulcer develops as a result of an imbalance between digestive fluids in the stomach and duodenum and a Helicobacter pylori bacteria that cause pain in the stomach lining. According to the research turmeric “inhibited ulcer by 84.7%” adding that “ethanol-induced lesions such as necrosis, erosion and hemorrhage of the stomach wall were significantly reduced after oral administration of essential oils”.

Turmeric aids in depression treatment

A study [4] published in the Journal of Affective Disorders shows that turmeric has the potential for treating major depressive disorder. A randomized, placebo-controlled study found a significant antidepressant effect of turmeric on people with major depressive disorder. A 2007 study [5] also found that turmeric could be an effective anti-depressant agent.

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Turmeric treats rheumatoid arthritis

In a 2012 randomized, pilot study [6] the effects of turmeric on rheumatoid arthritis were tested and they showed surprisingly great results. Turmeric actually showed better results of improvement of the condition than the traditionally used drug diclofenac sodium.

Turmeric regulates lipid levels

A 1992 study [7] shows that active compound of turmeric, curcumin, taken daily, can help regulate the lipid levels in humans by increasing “good” cholesterol and decreasing “bad” cholesterol. Namely, “a significant decrease in the level of serum lipid peroxides (33%), increase in HDL Cholesterol (29%), and a decrease in total serum cholesterol (11.63%) were noted” after healthy volunteers were taking 500 mg of curcumin per day for 7 days. Additionally, curcumin from turmeric was proven to have better effect on regulation of lipids than vitamin E, as the study [8] shows.

Turmeric improves antioxidant mechanisms

The ability of curcumin to stimulate the antioxidant mechanisms was tested and proven in a number of studies. [9]

This means that curcumin aids in the process of fighting free radicals that cause aging and many diseases.

Turmeric aids in prevention and treatment of Alzheimer’s disease

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Additional studies need to be conducted in order to test the ability of curcumin to prevent and treat Alzheimer’s disease, yet a study [10] has found that curcumin can help to clear the buildup of protein tangles called Amyloid plaques which are one of the main causes for the disease.

Turmeric accelerates the wound healing process

A 2006 [11] and a 2014 [12] studies have found that curcumin in turmeric has great potential to speed up the wound healing process. Namely, the active compounds in turmeric can help to soothe irritation and oxidation, improve wound contraction and and increase tissue strength and cell proliferation around the wound.

Turmeric side effects

As with any type of food, it is important to consume turmeric in moderation, as any overuse can lead to possible side effects. Turmeric side effects include

  • Nausea and diarrhea – curcumin in turmeric can cause the irritation in the intestinal tract [13]
  • Increased risk of bleeding – Turmeric can slow blood clothing, and in combination with some medicine, can even cause excessive bleeding
  • Hyperactive gallbladder contractions – Turmeric has the potential of increasing the levels of oxalate in urine
  • Hypotension (lowered blood pressure) – High dosages of turmeric can significantly lower blood pressure
  • Uterine contractions in pregnant women – Pregnant and breastfeeding women shouldn’t take turmeric other than spice in food, since supplement turmeric can cause serious side effects

Allergic reactions – Possible allergic reactions to turmeric include mild, itchy rash after skin exposure

Fresh or dried, powdered turmeric

There are two forms in which you can find and use turmeric, therefore, there are some suggestions on how to pick the right one for your needs.

Fresh turmeric is a root turmeric that resembles ginger. A 2015 study [14] has shown that fresh turmeric has more bioavailability, meaning that the body will use its most effective compounds more easily. Fresh turmeric can be used to make tea; you can grate it into soups, salads or vegetables before roasting; it can be blended into smoothies and juiced into juices.

Dried turmeric is made by peeling, drying and grounding into powder. Even though some of the healthy ingredients are lost during the process, several studies show that boiling and heating actually increase the curcumin levels and enhance the antioxidant properties of the compound. [15]

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Turmeric uses, side effects and recommended daily consumption

Turmeric is especially recommended for patients suffering from dyspepsia (upset stomach), osteoarthritis, and rheumatoid arthritis, according to WebMD.

However some conditions don’t respond well to turmeric and its active compound curcumin, therefore turmeric might not be safe for

  • Pregnant and breastfeeding women
    People with
  • Bleeding disorders
  • Diabetes
  • Hormone sensitive disorders
  • Iron deficiency
  • Who are preparing for surgery or who have recently undergone one

Recommended dosages of turmeric for adults according to University of Maryland Medical Center

Cut root: 1.5 – 3 g per day

Dried, powdered root: 1 – 3 g per day

Standardized powder (curcumin): 400 – 600 mg, 3 times per day

Fluid extract (1:1) 30 – 90 drops a day

Tincture (1:2): 15 – 30 drops, 4 times per day

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Healthy and super easy turmeric recipes for you to try at home

Here are some suggestions on how to make healthy and simple turmeric meals and beverages at home.

Cauliflower Steaks with Ginger, Turmeric, and Cumin

    Add a bit of turmeric warm and healthy flavor to your regular roasted vegetables for a perfect dinner.

    Vegan Creamy Curried Cauliflower Soup

      Quick and easy recipe for a perfectly creamy, warm and slightly spicy soup.

      Turmeric-Ginger Tea

        Super easy and extremely powerful warm beverage to fight even the nastiest cold.

        Featured photo credit: Pixabay via pixabay.com

        Reference

        [1] SOURCE: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.Chapter 13Turmeric, the Golden Spice. 
        [2] SOURCE: The targets of curcumin.
        [3] SOURCE: Gastroprotective activity of essential oils from turmeric and ginger.
        [4] SOURCE: Curcumin for the treatment of major depression: a randomised, double-blind, placebo controlled study.
        [5] SOURCE: Behavioral, neurochemical and neuroendocrine effects of the ethanolic extract from Curcuma longa L. in the mouse forced swimming test.
        [6] SOURCE:A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis.
        [7] SOURCE:Effect of oral curcumin administration on serum peroxides and cholesterol levels in human volunteers.
        [8] SOURCE:Spice Up Your Lipids: The Effects of Curcumin on Lipids in Humans
        [9] SOURCE: Curcumin induces glutathione biosynthesis and inhibits NF-kappaB activation and interleukin-8 release in alveolar epithelial cells: mechanism of free radical scavenging activity.
        [10] SOURCE: Curcuminoids enhance amyloid-beta uptake by macrophages of Alzheimer’s disease patients.
        [11] SOURCE: Curcumin improves wound healing by modulating collagen and decreasing reactive oxygen species.
        [12] SOURCE: Curcumin as a wound healing agent
        [13] SOURCE: Role of curcumin in systemic and oral health: An overview
        [14] SOURCE: Enhanced absorption and pharmacokinetics of fresh turmeric (Curcuma Longa L) derived curcuminoids in comparison with the standard curcumin from dried rhizomes
        [15] SOURCE: Effect of Boiling and Roasting on the Antioxidants Concentrations in Extracts of Fresh Ginger (Zingiber officinale) and Turmeric (Curcuma longa).

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        Last Updated on November 5, 2020

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

        Have you gotten into a rut before? Or are you in a rut right now?

        You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

        1. Work on Small Tasks

        When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

        Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

        If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

        You can learn more about goals vs objectives here.

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        2. Take a Break From Your Work Desk

        When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

        Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

        3. Upgrade Yourself

        Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

        4. Talk to a Friend

        Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

        5. Forget About Trying to Be Perfect

        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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        If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

        Learn more about How Not to Let Perfectionism Secretly Screw You Up.

        6. Paint a Vision to Work Towards

        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

        Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

        7. Read a Book (or Blog)

        The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

        Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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        8. Have a Quick Nap

        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

        Try a nap if you want to get out of a rut

          One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

          9. Remember Why You Are Doing This

          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

          10. Find Some Competition

          When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

          Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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          11. Go Exercise

          Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

          If you need ideas for a quick workout, check out the video below:

          12. Take a Few Vacation Days

          If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

          Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

          More Tips to Help You Get out of a Rut

          Featured photo credit: Ashkan Forouzani via unsplash.com

          Reference

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