Arthritis is the inflammation or degeneration of one or more joints.
Although there are treatments to reduce the pain it causes, many consumers and health professionals have focused on one option natural to relieve it: turmeric. Here we review why this herb can help and what precautions you should take when using its supplements.
The joints are the point of contact where two or more bones join, such as the knee, hip, elbow, or shoulder. They allow the skeleton to be flexible, without them, movement would be impossible.
Certain injuries or conditions, such as arthritis, can cause joint pain, usually because the regeneration capacity of cartilage is impaired ( spongy tissue that protects the joints).
This leaves the bones unprotected, which rub against each other and produce inflammation, pain and bony protrusions in the joint, thus causing stiffness and difficulty in movement.
To prevent this damage, experts recommend maintaining a good diet, avoiding overloads, losing excess weight, avoiding or limiting the consumption of tobacco or caffeine, and staying active.
Another option that has gained popularity in recent years to relieve joint pain is the use of turmeric.
Benefits of turmeric
Turmeric or turmeric (Curcuma longa ) is a plant belonging to the family Zingiberaceae. This means that it is related to other beneficial herbs, such as ginger or cardamom.
Turmeric is native to India and was first used as a flavoring and coloring agent for rice and meat, a use that was later extended to dye wool, cotton, silk, leather and paper. It is also one of the essential condiments in curry, and its main component is curcumin, which gives it its color and most of its properties.
- How to use turmeric to take advantage of all its properties
In addition to his gastronomic use, turmeric occupies a very important place in traditional and alternative medicine originating in India, better known as Ayurveda. According to these practices, this root can be used to treat many health problems:
- Skin diseases: their antibacterial properties help reduce pimples and acne, fight dry skin, brighten skin and slow down the aging process.
High cholesterol levels: reduces the risk of atherosclerosis and other cardiovascular problems.
- Stomach problems : stimulates the flow of bile in the gallbladder biliary which helps improve digestion. In addition, it helps control diarrhea.
- Liver problems : favors the elimination of toxins efficiently.
Disorders of the blood: prevents the formation of blood clots.
Due to its anti-inflammatory and antioxidant properties, it has become the focus of much research, mainly because it is considered that it can benefit people with different types of arthritis.
Does turmeric help relieve arthritis?
In principle, it is important to note that most of the research that analyzed the effects of turmeric on inflammatory conditions focused and attributed its benefits to its main component: curcumin.
There are many in vitro or animal studies that yielded positive results, therefore that in recent years clinical trials or large reviews of studies have begun to be carried out.
For example, in 2016 a paper published in the Journal of Medicinal Food found after analyzing data from eight randomized clinical trials, that there was sufficient evidence to suggest taking 1.000 mg of curcumin every day for 8 to 000 weeks can help reduce pain and inflammation due to arthritis, particularly osteoarthritis.
Even the authors pointed out that curcumin extracts can be as effective as taking non-steroidal anti-inflammatory drugs, such as ibuprofen or diclofenac.
Another work published in Journal of Medicinal Food tested a bioavailable formulation of curcumin in 12 participants with rheumatoid arthritis and found significant improvements in pain and inflammation compared to the placebo group.
While research published in Foods, suggested that curcumin may be helpful in managing oxidative conditions and inflammatory, metabolic syndrome, arthritis, anxiety and hyperlipidemia.
- What are the most common types of arthritis
The authors concluded that it may also help in the management of exercise-induced muscle soreness and inflammation, thus improving recovery and subsequent performance in active people.
Use and precautions
The most common way to find the Turmeric is powdered, although it is also easy to find its whole root. Both options are ideal for enhancing the flavors of your favorite dishes. To do this, you can:
- Add it to scrambled eggs, roasted vegetables, rice or meats. Just sprinkle it during the cooking process
- Prepare smoothies or soups. Add one or two teaspoons in the blender to enhance the flavor and color of these dishes.
- Make infusions. Only turmeric should be diluted in water, milk or coconut milk and hot honey.
However, keep in mind that adding turmeric to the eating in this way is not a guarantee of obtaining its benefits, since, as we reviewed, most of its properties are attributed to curcumin.
There are many curcumin supplements in capsule or tablet form that are marketed to treat different ailments, including arthritis.
And although there is no recommended dose, different studies highlight that the benefits on the joints can be seen with a daily intake of up to 1.000 mg.
The problem is that supplements do not respond to the same regulations as medicines, that is, they do not have to demonstrate their effectiveness or prove their quality.
For not To be in danger when using supplements, you must take into account different safety measures. The US Food and Drug Administration (FDA) shares these tips so that the user knows the supplements and does not fall into their improper use:
- If you search for supplements on the Internet, use non-commercial sites, such as the National Institutes of Health, the FDA, or the Federal Department of Agriculture. In this way, you will not depend on the information offered by sellers.
- Allow yourself to doubt when the Statements that are too good to be true, such as “works better than a prescription drug,” “completely safe,” or “no side effects.”
- Remember, natural does not always mean safe.
It is important to know that both turmeric and curcumin can cause mild side effects, such as upset stomach or Headaches. Therefore, it is advised that those who are sensitive to these substances avoid or limit their use.
It is also not recommended for pregnant or lactating women, or for those who are taking anticoagulants.
To remember:
Until there is significant scientific evidence from trials in humans, individuals interested in using herbal therapies and supplements should exercise extreme caution.
Do not abandon or modify your medications or treatments, talk to your doctor first about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted: Natural Medicines Comprehensive Database, US National Library of Medicine, Mayo Clinic, US Department of Agriculture, National Institute of Arthritis and Musculoskeletal and Skin Diseases.