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Vitamins & Supplements

Curcumin Supplements: Health Benefits, Dosage and Side Effects

curcumin

Turmeric’s health advantages have been well known for many years. It contains curcumin, which is believed to be the primary active component. Curcumin is an antioxidant and anti-inflammatory, which means it protects cells from free radical damage while also reducing inflammation. This provides numerous health benefits, including protection against chronic diseases caused by oxidative stress and inflammation, such as arthritis, metabolic syndrome, heart disease, diabetes, cancer, depression, and others.

The difficulty is that curcumin does not absorb well in the body and is soon degraded and eliminated. However, studies show that mixing curcumin with piperine enhances absorption by up to 2000%, increasing its effectiveness.


Curcumin is the primary ingredient that gives turmeric its vivid yellow color. It has been used in Indian Ayurvedic medicine for a long time to alleviate swelling and joint discomfort. According to recent study, curcumin may provide additional health benefits.

According to studies, it may boost brain function, heart health, and a variety of other factors. The difficulty is that curcumin does not enter well into the bloodstream when taken orally. Curcumin is combined with piperine from black pepper or placed in a phospholipid complex to improve absorption, according to supplement manufacturers.

If you wish to try curcumin supplements, seek for a high-quality brand that combines curcuminoid extracts with piperine or phospholipids. Recommended daily doses range from 500mg to 2000mg, but higher quantities appear to be safe as well. Curcumin may interfere with some drugs, so check with your doctor first.

Curcumin research1 appears to be promising, but additional research is required. Curcumin may provide some health benefits, but see your doctor to see if supplements are appropriate for you to try. Start with a low dose and monitor for stomach trouble. Hopefully, curcumin can help minimize swelling as part of a healthy lifestyle. However, despite the hoopla, this is not a miracle treatment.

Multiple studies have shown that curcumin can improve arthritis symptoms such as pain, stiffness, and disability in the same way that NSAID pain medications do, but without the stomach adverse effects. It also decreases inflammatory markers in metabolic syndrome. Curcumin may increase sports performance by accelerating recovery from strenuous exercise and minimizing muscle damage and inflammation. Curcumin improves brain function, mood, and health markers in older persons.

The amounts utilized in trials ranged from 80mg to 12 grams per day, with greater doses considered safe. Possible adverse effects include diarrhea, headaches, rashes, and nausea. In conclusion, curcumin is a potential natural supplement with numerous scientifically proven health advantages, mostly due to its antioxidant and anti-inflammatory properties. Combining it with piperine improves its performance. More study is needed, but curcumin has shown promise as an inexpensive, safe method to promote health and prevent disease.

References

  1. MDPI and ACS Style
    Hewlings, S.J.; Kalman, D.S. Curcumin: A Review of Its Effects on Human Health. Foods 2017, 6, 92. https://doi.org/10.3390/foods6100092
    AMA Style
    Hewlings SJ, Kalman DS. Curcumin: A Review of Its Effects on Human Health. Foods. 2017; 6(10):92. https://doi.org/10.3390/foods6100092
    Chicago/Turabian Style
    Hewlings, Susan J., and Douglas S. Kalman. 2017. “Curcumin: A Review of Its Effects on Human Health” Foods 6, no. 10: 92. https://doi.org/10.3390/foods6100092     ↩︎
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Women's Health

Healthy Pregnancy Nutrition: Eating Right From Conception to Delivery

A nutritious diet is essential if you are pregnant or want to become pregnant. When eating for two, you’ll need more of almost everything! Focus on getting enough iron, folate, vitamin D, protein, and vital fats for your baby’s growth and development. Take a 400mcg folic acid vitamin daily to help prevent birth abnormalities.

If your weight was average prior to pregnancy, increasing 25-35 pounds is acceptable and healthy. However, gaining too little or too much weight can be harmful to both you and your baby. Ideally, your infant should weigh more than 5 1/2 pounds. Babies with very low birth weights struggle to survive and flourish. The food you eat influences this, but more research is needed to determine how diet affects birth weight if you already eat properly.

When pregnant, take extra precautions to ensure food safety. Bacteria such as Listeria and Salmonella are serious threats to your baby’s health. Cook meat thoroughly, and avoid raw sprouts and unpasteurized milk products. Limit high-mercury fish (such as swordfish and tuna) because excessive quantities of mercury can harm a baby’s brain.

If you’re vegetarian/vegan or follow a particular diet, be sure you’re getting adequate protein, B12, iron, choline, and omega-3 fatty acids from non-meat/egg sources. These provide adequate nutrition for both you and your kid. Teen mothers must also ensure that their diet has enough nutrients for both mom and baby’s development. Stay active during pregnancy as long as your doctor allows!

The basic truth is that what you eat affects your baby, and it is especially crucial when pregnant! If you have any doubts about what foods you should or should not eat throughout your pregnancy, consult your doctor.
It is critical to eat healthily during pregnancy. But feeling unwell during the first few months is completely normal. When you feel less nauseated, gradually introduce more fruits and vegetables. Don’t worry about having a perfect diet yet!

When your bump expands in the second trimester, it’s important to increase your nutrition! Protein, iron, calcium, and vitamins are essential for your baby’s development. Breakfast options include spinach omelettes and Greek yogurt. At lunch, fill up on chicken sandwiches and milk. Avoid hazardous foods such as raw deli meats and fish. Safety first!

The final stretch!

Cravings throughout the third trimester are real. Allow yourself to give in from time to time! Just do your best to consume balanced meals and snacks. Lots of water and milk are also1 essential. Happy Parenting!!

References

  1. Nutrition in pregnancy ↩︎
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Women's Health

Breast Cancer Prevention: Reducing Your Risk Through Diet and Lifestyle

Globally breast cancer rates are still escalating. Risk increases with things we’re seeing more of, such as postponed childbearing, fewer pregnancies, and shorter nursing durations.

Contrary to heart disease, attempts to reduce breast cancer rates among the general public have not been as successful. However, researchers predict that anti-estrogen drugs that include tamoxifen, raloxifene, exemestane, or anastrozole may be able to prevent nearly half of breast cancers in women at high or moderate risk.

For all women, simple lifestyle modifications such as maintaining a healthy weight, exercising regularly, and consuming less alcohol may reduce risk by 30% . The benefits of eating nutritiously and exercising appear to cascade into improvements in hormones, inflammation, and insulin resistance.

Although risk prediction models including the Tyrer-Cuzick and Gail models1 can reasonably forecast a woman’s lifetime risk of breast cancer, they are not sufficient to identify specific individuals who will or will not develop breast cancer. Their predictive power is slightly boosted by the inclusion of factors like breast density and genetic variations. Further measurements such as hormone concentrations, gene expression, or epigenetic markers may improve risk assessments even further.

Researching risk factors provides hints regarding novel preventive measures. For instance, an early first pregnancy lowers specific types and signals of breast tissues; thereby, scheduling  the blocking of progesterone precisely may replicate some of those advantages. Breast tissue shrink less after menopause puts women at higher risk; therefore, encouraging cell death may be beneficial.

Reducing risk may also involve addressing variables like inflammation or alterations in collagen that are linked to increased density.

Preventive medications are already advised by guidelines for women at high or moderate risk. Healthy diet, exercise, and weight control are endorsed by lifestyle standards. However, it is still difficult to incorporate breast cancer prevention in everyday life across all demographic groups. The use of risk assessment in basic care or the gathering of family histories during mammography could both contribute to the spread of prevention.

Preventive measures against breast cancer :

First thing is to pay attention to your figure. Being overweight increases your risk, particularly after menopause. Therefore, do yourself a favor and maintain a healthy weight by eating plant-based foods and exercising. That is something one can’t emphasize enough!

For serious, you also need to cut back on the happy hours. Don’t exceed one drink each day. Yes, it’s easier said than done. However, the more intoxicated you get, the greater the risk, therefore you need to exercise moderation.

And start moving your bums! Aim for 150 minutes a week of high-intensity exercise, such as elliptical use or speed walking. Maintaining an active lifestyle helps balance hormones and keeps weight from piling on.

Eating a lot of fruits, vegetables, and whole grains can lower risk. The fiber, antioxidants, and healthy nutrients help a lot. Legumes, berries, sweet potatoes, leafy greens, etc. Include them on a daily basis in your diet.

Mamas, please continue to breastfeed your children. When compared to formula, breastfeeding can actually reduce your risk. Thus, take care of those priceless ones as long as you can. Your health and theirs are interdependent.

Additionally, substances and compounds that mimic estrogen should be avoided. That stuff is all around us; it’s in plastics, cosmetics, and even insecticides. Basically, anything artificial that can upset our hormonal equilibrium. So take every precaution to stay away from those sneaky estrogen offenders.

See your doctor if you are on hormone therapy. The combination of progesterone and estrogen may actually increase your risk. Check to see whether, in your case, the advantages outweigh the possible risks.

The primary lesson is that we are in charge of this! We can reduce our chance of developing breast cancer by leading healthy lifestyles and controlling our estrogen levels. Ladies, arm yourself with knowledge and use prudence. We can succeed!

References

  1. Howell, A., Anderson, A.S., Clarke, R.B. et al. Risk determination and prevention of breast cancer. Breast Cancer Res 16, 446 (2014). https://doi.org/10.1186/s13058-014-0446-2 ↩︎
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Vitamins & Supplements

Zinc Supplement Benefits: Immunity, Skin, Colds & More

Zinc is a vital mineral that our bodies require in order to stay healthy. The production of white blood cells, that act as microscopic soldiers battling off bacteria and viruses wherever they occur in the body, hinges crucially on zinc.Your immune system is compromised when you have inadequate zinc in the body, making you more vulnerable to illness.

Getting your recommended daily intake of zinc from food or supplements, however, is like keeping backup power since your body will have the adequate zinc to generate enough antibodies to combat any kind of infection.

Eliminating colds rapidly constitutes one of zinc’s other major benefits. Taking a zinc lozenge at the first symptom of a runny nose or scratchy throat may significantly decrease the duration of your illness. Researchers believe zinc slows down the rate at which cold viruses proliferate. The evidence? Studies have demonstrated that taking a zinc lozenge as soon as symptoms appeared reduced the severity of people’s colds by one to three days. How awesome is that? Reducing the discomfort that comes with an acute cold is an incredible thing, in my opinion, as nobody enjoys to be bedridden.

Zinc is also beneficial for the skin! It is a warrior for blemishes, reducing irritation triggered by acne and averting breakouts. Zinc additionally reduces redness and stimulates rejuvenation of the skin in eczema-related ailments characterized by dry, irritated skin. Zinc also serves as a powerful wound healer; whether you have burns, surgical cuts, or scrapes, it encourages rapid skin cell repair and avoids infection. The nutrient acts as a kind of canine guard, keeping an eye out for anything that may jeopardize the skin.

Zinc is tremendously helpful for skin, colds, immunity, and a host of other health problems. Taking your recommended daily dosage of vitamins can improve your health in numerous ways, provided you don’t overdo it. It’s worthwhile to discuss whether a supplement could provide you with an additional zinc boost with your physician!

Why zinc is so vital for overall health?

Zinc is an A-list mineral that maintains our systems functioning by activating over 300 enzymes that are critical to processes like protein and DNA synthesis, immunity, wound healing, growth, and development. Unfortunately, almost 2 billion people globally lack zinc, especially people living in undeveloped nations.

Not having enough zinc can lead to issues like stunted growth in adolescents, weak immunity, diarrhea, sluggish wound healing, hair loss, skin issues…not ideal. Children, pregnant or nursing mother, the elderly, and those with specific medical issues are probably the ones lacking.

Seafood, whole grains, nuts, seeds, beans, and red meat are great sources of zinc. Adults require 8–11 mg daily; women who are pregnant or nursing require more. Zinc pills can help compensate for any deficiencies.

Research suggests taking extra zinc may aid in the treatment or prevention of colds, acne, diarrhoea, age-related ocular disease, PMS, infertility, and other ailments. In addition, zinc supports healthy skin, immunity, appetite, cognitive function, and antioxidant status1.

However, excessive zinc may hinder the absorption of copper and iron, so use caution while taking supplements. Adults are limited to about 40 milligrams per day. Although zinc poisoning is rare, taking too many supplements may trigger headaches, nausea, vomiting, and lack of appetite.

The bottom line: Zinc is an incredible mineral that is vital for maintaining good health and wellness in general. Consuming adequate diet and/or supplements can have significant benefits, particularly for individuals who are prone to insufficiency. Get your recommended daily intake of zinc for best health!

References

  1. Zinc may have therapeutic use in treating chronic illnesses and improving human health. ↩︎
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Nutrition

Battle of the Cooking Oils: Ghee and Mustard Oil Go Head-to-Head in the Kitchen

grilled fish steaks served with vegetables and sauces

Growing up, my mom always cooked with ghee and mustard oil – they’re like the dynamic duo of oils in Indian cuisine! I’ve gotten pretty familiar with how they compare over the years.

Ghee has this rich, nutty, almost buttery taste since it’s clarified butter. It’s pretty mellow so it goes well in all kinds of dishes, both sweet and savory. Mustard oil’s much more pungent and spicy – straight up sinus-clearing! Not surprising since it comes from the mustard seeds directly. You definitely get that kick of mustard flavor.

When it comes to high heat cooking, ghee is my go-to. It has a higher smoke point than mustard oil so you can crank up the heat for frying without it burning as quickly. I learned the hard way after some burnt mustard oil flavors ruined a batch of pakoras. Not making that mistake again!

Nutrition-wise, they both have some good and bad points. Ghee has more saturated fat but also vitamins A, D, E and K. Mustard oil is lower in saturated fat and has heart-healthy fats like monounsaturated and omega-3s. But it also contains something called Erucic acid that you have to watch out for.

In Ayurvedic medicine, they use ghee to build strength and immunity while mustard oil is good for skin health and keeping the body warm. No clue if that’s legit, but they’ve clearly stood the test of time!

photo of woman pouring liquid on vegetable

This cross-sectional study1, conducted in Jodhpur, India, aimed to compare the effects of mustard oil versus ghee intake on coronary heart disease (CHD) history. The researchers selected 137 adults aged 40-80 years based on their typical dietary consumption of either mustard oil or ghee, excluding those with other CHD risk factors. The participants were divided into a predominantly mustard oil group (n=75) and a predominantly ghee group (n=62). CHD history was evaluated through medical documentation and electrocardiograms (ECGs). Lipid blood profiles were also analyzed.

The results revealed that CHD history was higher among the mustard oil group (50.9%) compared to the ghee group, although this difference was not statistically significant. Regardless of dietary fat intake, CHD odds were 32.2% higher in males than females. CHD history showed significant positive correlation with blood levels of triglycerides, total cholesterol, LDL, VLDL, and ratios of TC/HDL and LDL/HDL. It was negatively correlated with HDL levels. Mustard oil intake positively correlated with CHD history, especially among female participants. The LDL/HDL ratio proved to be the strongest predictor of positive CHD history.

Overall, the study indicates that increased mustard oil consumption may adversely impact CHD risk, while ghee may not be as harmful as commonly believed. However, limitations include the small sample size from only one Indian city. Larger studies across diverse regions are warranted to confirm these preliminary results suggesting mustard oil could potentially increase CHD risk to a greater degree than ghee.

In essence, this small study found mustard oil intake correlated with higher CHD risk compared to ghee in an urban Indian population, contradicting widespread beliefs about the harms of saturated fats from ghee.

For me, I keep both oils stocked for different purposes. I use ghee more often though – I’m a sucker for that nutty flavor. And it’s way easier to find than mustard oil at regular grocery stores. But mustard oil definitely has its time and place, especially when I’m cooking up traditional Indian food. Just depends what flavors you enjoy!

References

  1. Manna S, Sharma HB, Vyas S, Kumar J. Comparison of Mustard Oil and Ghee Consumption on the History of Coronary Heart Disease in Urban Population of India. J Clin Diagn Res. 2016 Oct;10(10):OC01-OC05. doi: 10.7860/JCDR/2016/18929.8593. Epub 2016 Oct 1. PMID: 27891367; PMCID: PMC5121705. ↩︎
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