If you suffer from an inflammation-related condition such as arthritis, neck and back pain, or tendonitis, adding anti-inflammatory herbs to your health regimen may help you manage your pain. Although not as fast-acting as standard pain medication, such herbs may significantly diminish your pain when used regularly (especially when combined with daily exercise and the practice of relaxation techniques, both of which can provide pain reduction).

Keep in mind that anti-inflammatory herbs won’t heal your condition itself, despite their pain-easing effects. Furthermore, addressing the cause of chronic inflammation is essential for working your way toward optimal health; not only known to generate pain, inflammation is a major risk factor for chronic diseases like cancer, cardiovascular disease, and diabetes.

Be sure to consult your primary care provider before using herbs, to avoid making common mistakes.

Herbal Pain Relief

Here’s a look at six inflammation-fighting herbs that may provide pain relief.

1) White Willow Bark

Containing aspirin-like compounds, this herb was found to be as effective as conventional medicine in lessening pain among people with mild to fairly severe knee and hip problems in a 2008 study. White willow bark may also alleviate acute back pain, joint pain, and osteoarthritis.

2) Boswellia

Sourced from a resin found in the bark of frankincense trees, boswellia has been shown to thwart chemical reactions involved in inflammation. Practitioners of ayurvedic medicine have long used boswellia to treat arthritis; the herb may also benefit people with inflammatory bowel disease.

3) Devil’s Claw

Traditionally used to treat rheumatoid arthritis, devil’s claw may also soothe pain resulting from osteoarthritis, tendonitis, and back and neck troubles. In a 2007 study of 259 people with rheumatic conditions, researchers found that 60% of study members either reduced or stopped their pain medication after eight weeks of taking devil’s claw. The herb also appeared to improve the participants’ quality of life.

4) Bromelain

An enzyme extracted from pineapple stems, bromelain reduces levels of prostaglandins, which are hormones that induce inflammation. Bromelain may benefit people with arthritis and conditions marked by musculoskeletal tension (such as TMJ syndrome), as well as those suffering trauma-related inflammation. What’s more, the enzyme may promote healing in muscles and connective tissues.

5) Curcumin

Another ayurvedic remedy known to tame arthritis pain, curcumin is a compound found in the curry spice turmeric. In an animal-based study published in 2007, scientists discovered that curcumin can overpower pro-inflammatory proteins called cytokines. The compound may also help decrease pain associated with autoimmune disorders and tendonitis.

6) Ginger

While sipping ginger tea can help relieve cold-related congestion, supplementing with this warming herb may deliver long-lasting health effects. Research indicates that ginger may calm arthritis pain, possibly by lowering your prostaglandin levels. One 2005 study even suggests that ginger could reduce pain and inflammation more effectively than non-steroidal anti-inflammatory drugs (such as aspirin).

Or, better yet, he or she is on a crowded plane full of people with highly contagious flu symptoms and they manage to stroll off completely unscathed – and ready for a power workout?

Even if you are one of these super humans, during the cold, winter months when there are a host of heavy-hitting viruses lurking just about everywhere ready to pounce, the key to optimum health is to increase immunity. One easy – and equally satisfying – way to do so is to incorporate more of these ten common herbs and spices into your daily cooking routine. Not only will you be feeling and looking your best, but your food may actually taste better than ever, too!

Immune-boosting herbs and spices As always, buying organic is your best bet whenever possible.

1. Cinnamon

More than likely, you’ve had a good, healthy dose of cinnamon in all the sweets and spiced lattes you enjoyed over the holiday season. Although there was probably an equal amount of sugar in all those treats, you still may have enjoyed some of the immune stimulation cinnamon has been documented to create.

Warm, fragrant and somewhat fiery, cinnamon is one of the oldest spices and comes from the inner bark and branches of the cinnamon tree. Rich in antioxidants that inhibit blood clotting and bacterial growth, cinnamon provides relief from early cold symptoms and keeps the immune system on ultra high alert.

Try adding ½-1 teaspoon to your morning oatmeal, cereal, yogurt, smoothie or coffee. It’s also equally fabulous and adds a significant “wow factor” in many of winter’s hearty braised meat dishes or oven-roasted root vegetables.

2. Ginger

Contrary to popular belief, ginger isn’t a root at all. It’s a stem, which means it contains a plethora of living compounds that benefit health. It has been a natural remedy for ailments for centuries, if not longer. One of the most prevalent compounds found in ginger is called gingerol, a known cancer suppressor. Cooking fresh ginger turns this compound into what’s called zingerone, a less pungent and spicy version of its fresh counterpart. Good news for those who find ginger somewhat strong or overwhelming.

A really great trick to peeling fresh ginger is to use the back of a teaspoon. With some pressure, peel away the very outer skin of the stem. To get the most bang for your buck, finely mince or grate ginger with a microplane. This allows all the essential oils to be released into the food – and all the viruses to go running for the door.

Try adding a small knob of peeled ginger, a cinnamon stick and some honey to a steaming hot cup of water for an instant throat soother.

3. Garlic

Okay, I know I’m not telling you anything new here. There are so many claims about the health benefits of garlic that I won’t go into the tedious detail of every last one. But, I happen to be a very big fan of the little clove – for big flavor and maximum wellness.

Sulfur, one of the compounds responsible for garlic’s characteristic scent, is a mighty antibacterial and antiviral agent that teams up with vitamin C to kill off any harmful microbes. That’s one superhero I’d like on my side.

As with ginger, finely mincing, crushing or grating garlic allows all the beneficial compounds to escape the omnipotent clove. The longer you cook garlic, the less potent the antioxidant properties are. Therefore, adding garlic during the last ten minutes of cooking keeps the beneficial compounds intact.

If you’ve never heard of or tried it, you owe it to yourself to track down some black garlic, a deeply flavorful, fermented cousin of garlic. It’s rumored to contain nearly twice the amount of antioxidants. For a good resource check out: www.blackgarlic.com (and feel free to email me for recipe ideas – beth@saffronlane.com)

4. Cayenne Pepper

Arguably one of the most powerful of spices, cayenne pepper’s electric red color indicates that it’s rich in beta-carotene and vitamin A, both incredibly potent antioxidants. If you already have a cold or sinus infection, it’s no secret that cayenne pepper will almost immediately clear mucus from the nasal passage. It helps dispel any lingering blockage from the lungs, too.

Also beneficial for the heart, digestive system –unless you suffer from a gastrointestinal disorder – and circulatory system, cayenne pepper is one of the top immune-boosting spices you can incorporate into your diet.

Isn’t winter the perfect time to make a huge pot of fiery chili anyway? Or, add a little to your cup of hot cocoa for a spicy twist to an old favorite.

5. Fennel

I recently introduced a client to fennel for the first time and I think I may have him hooked. Good thing, because fennel contains its own unique combination of phytonutrients that give it strong antioxidant activity.

Reminiscent of licorice, fennel has a distinct flavor and imparts a warm, stimulating aroma to food. Revered for its culinary and medicinal properties since ancient times, Europeans once used fennel in amulets to shield from witchcraft.

If that’s not enough reason to stock up, it’s also a very effective digestive aid and breath freshener. Try chewing a couple dried fennel seeds next time you have a heavy meal or a little too much garlic. It works like a charm every time.
For a great rub for chicken, pork, fish or to dust on vegetables before roasting combine:
• 1 tablespoon dried fennel, finely crushed
• 1 tablespoon dried rosemary, finely crushed
• 2 teaspoons dried thyme, finely crushed
• 2 teaspoons dried sage, finely crushed
• ¼ teaspoon dried lavender, finely crushed
• Pinch of sea salt and freshly cracked black pepper

Keep any leftover spice mixture in an airtight container in a cool, dark spot.

6. Turmeric

A key component in everything from your favorite curry to the French’s mustard on your hotdog at the ballpark, turmeric has been called the miracle spice. For centuries, ancient Chinese and Indian Ayurvedic medicine has regarded this bright, golden spice with potent healing properties.

Once called Indian Saffron, turmeric has been harvested for more than 5,000 years. A warming yet somewhat sharp spice, like cayenne pepper, is incredibly high in antioxidants. It has also been known to significantly boost immune system activity making it an ideal spice to consume during the cold/flu season.

Curcumin, the much talked about compound in turmeric that provides its prized yellow hue, has been reported to also provide significant protection against a wide variety of cancers as well as to treat inflammatory digestive disorders and rheumatoid arthritis without side effects.

To increase your intake, try adding some organic turmeric to any recipes containing beans, lentils or rice. As an added bonus, turmeric has been used for ages as a natural beauty treatment – I love to use it in masques and gentle exfoliants leaving behind that much sought after rosy, youthful glow.

7. Coriander

If you close your eyes and smell freshly ground coriander, it has an aroma reminiscent of Fruit Loops. It’s an incredibly flavorful spice with bright notes of citrus peel and fresh sage.

The source is considered both an herb and a spice – its leaves are the well-known cilantro herb; its seeds are the sought after coriander spice. The early physicians, including Hippocrates, used coriander for its extensive medicinal properties.

Great in soups and broths, this spice is also amazing in throat-soothing beverages. In a saucepan, heat some organic vanilla soymilk, freshly ground coriander, cinnamon and fresh ginger. For a touch more sweetness, a little organic raw honey may be added once removed from the heat.

8. Black Pepper

Not only is black pepper a spice that is called for in a majority of recipes and goes hand-in-hand with salt in American cuisine, it was once so revered that it was used as currency by the ancient Greeks.

To get you on track after holiday indulgence, the outer layer of the peppercorn stimulates the breakdown of fat cells. It’s also incredibly high in antioxidants, is an antibacterial aid, promotes the health of the digestive tract and encourages the body to sweat, ridding it of toxins.

Like cayenne pepper, black pepper helps dispel the congestion associated with the common cold. Try adding some to a warm cup of organic mint tea.

9. Cardamom

A member of the ginger family, warm, sweet cardamom hails from India. In many ancient cultures, cardamom was considered an aphrodisiac and was extensively called for in love potions.

An incredibly versatile spice, cardamom can be used in both sweet and savory dishes. Among many other health benefits, this little pod is used frequently to increase circulation to the lungs, which is especially critical in ridding the body of any bronchial illness.

A primary spice in chai tea, I love to add a little to my morning latte instead of cinnamon. Also, try adding a tablespoon to your coffee grounds before brewing. It adds a nice, subtle aroma and flavor that you simply can’t get from any other spice.

10. Cumin

One of my favorite spices, cumin imparts an earthy, peppery flavor with notes of bright citrus. A darling in Middle Eastern, Mexican and Indian cooking, cumin is one of your strongest defenses.

The essential oils present in this oblong, ridged seed act as disinfectants and expel viral infections. Also, it is an active ally to the respiratory system because it dries up excess mucus and mitigates the formation of the cough. Incredibly rich in iron and vitamin C, this is one tough immune builder and should be used as often as possible.

Because cumin quickly loses its flavor and health benefits, whenever possible, buy cumin seeds and grind fresh when you need them. To bring out the fullness and aroma of this versatile spice, it’s best to gently toast over medium heat before using. A spice commonly used in chili and bean dishes, try adding some to brown rice, organic chicken and roasted vegetables.

Cardamon pods and spice Your pantry can be your best immune defense to ward off potential harmful viruses this season. All it takes it a little time and creativity, just as nature intended.

If you have any treasured family secrets–that you don’t mind divulging –in keeping healthy during the cold and flu season, I’d love to hear them!

Herbs are, or may be, used fresh. Typically the leaves of annual and perennial plants are used as herbs but sometimes the leaves of woody plants are used. Annuals grown in Indiana as herbs include basil and dill. Examples of perennial Indiana herbs are thyme and oregano.

Spices come from plant parts other than leaves such as the bark, roots, buds, flowers or fruits. They are usually perennial plants grown in tropical areas and include things like cinnamon (bark), ginger (root), nutmeg (fruit/nut) and pepper (berry).

Spices and herbs are wonderful flavorings for all kinds of foods. Experiment in your kitchen. They are used in commercial food preparation and in medicines, as well as in great smelling potpourris.

Both spices and herbs have been grown and used for many years. In fact, it is believed that they were in use long before there were written records. The Chinese were trading in spices in 200 BC. Rome and India were also involved in the spice trade in very early history.

Many spices came from places like Ceylon, Borneo, China and the islands of the South Pacific and Indian Oceans. They were transported long distances over treacherous land routes encountering bandits, rough terrain and bad weather. The caravan masters controlled the bulk of the spice traffic. The sources of their valuable cargoes were kept secret. All of these factors made spices very expensive.

Efforts were made to find the secret sources and to find a safer, less expensive means of bringing the spices to market. Marco Polo is credited with finding the sources of many spices and proving that a sea passage might be the answer.

For 200 years after the findings of Marco Polo, many adventurers sailed into the unknown in search of a sea route to the spices. This opened new continents to exploration and settlement.

Columbus was one of those adventurers. He was seeking a westward passage to the Indies and thought that he had succeeded, but he had reached the islands of the Caribbean. You know the rest of the story!

Why did people want these spices? Why were they willing to pay such high prices? Think back before modern refrigeration and preserving techniques. By modern standards, the food was flavorless and unpalatable, and sometimes foods were unhealthy. Spices added flavor to otherwise flavorless foods and inhibited spoilage, particularly of meats.

Can you grow herbs? Certainly, most herbs are easy to grow. Start with some of the commonly used herbs that do not take much space in the garden or that can be grown indoors.

You can sprinkle herbs throughout your landscape. Most can be grown from seeds started indoors early in spring. However, local nurseries also have an abundant supply of very nice potted plants.

Culinary herbs are fun. They are best used fresh, but are easily dried or frozen for future use. Remember that dried and frozen herbs are more concentrated and, hence, more potent. Adjust your recipes accordingly.

Be sure to try several varieties of basil; each has its own unique flavor. Cut often, harvest early in the day and keep free of blossoms to encourage leaf growth and flavor.

Try some chives, dill, parsley, rosemary, oregano, sage, and thyme. Check your seed packets and pot labels for hints on growing.

Most herbs desire a sunny location and well-drained soil. However, many of them will grow with afternoon shade.

Amend heavy soils with organic matter. Herbs often require little fertilizer and have few pest problems. Some will be annuals, some perennials and some biennials so plan accordingly, but most of all, ENJOY!

It has been hypothesized that plant antioxidants may contribute to the beneficial health effects of dietary plants. Our objective was to develop a comprehensive food database consisting of the total antioxidant content of typical foods as well as other dietary items such as traditional medicine plants, herbs and spices and dietary supplements.

This database is intended for use in a wide range of nutritional research, from in vitro and cell and animal studies, to clinical trials and nutritional epidemiological studies.

Methods: We procured samples from countries worldwide and assayed the samples for their total antioxidant content using a modified version of the FRAP assay. Results and sample information (such as country of origin, product and/or brand name) were registered for each individual food sample and constitute the Antioxidant Food Table.

Results: The results demonstrate that there are several thousand-fold differences in antioxidant content of foods.

Spices, herbs and supplements include the most antioxidant rich products in our study, some exceptionally high. Berries, fruits, nuts, chocolate, vegetables and products thereof constitute common foods and beverages with high antioxidant values.

Conclusions: This database is to our best knowledge the most comprehensive Antioxidant Food Database published and it shows that plant-based foods introduce significantly more antioxidants into human diet than non-plant foods.

Because of the large variations observed between otherwise comparable food samples the study emphasizes the importance of using a comprehensive database combined with a detailed system for food registration in clinical and epidemiological studies. The present antioxidant database is therefore an essential research tool to further elucidate the potential health effects of phytochemical antioxidants in diet.

Author: Monica CarlsenBente HalvorsenKari HolteSiv BohnSteinar DraglandLaura SampsonCarol WilleyHaruki SenooYuko UmezonoChiho SanadaIngrid BarikmoNega BerheWalter WillettKatherine PhillipsDavid JacobsRune Blomhoff.

According to Dr. Aggarwal, “Everyone’s talking about how to get more affordable health care – cooking with spices is the easiest way to do it. The anti inflammatory abilities of turmeric, cinnamon, ginger and cayenne are absolutely remarkable – more effective than aspirin and many prescription meds, with no side effects.” There is a strong link between cancer and inflammation, making turmeric a top anti cancer spice worth adding to your daily dish. Dr. Aggarwal discovered in 1995 that turmeric is a powerful tumor suppressor. You can add turmeric in combination with other anti inflammatory herbs and spices to potatoes, white meats, and rice.

Individuals in cultures who cook with spices are found to be healthier. Compared to India, the incidence of breast, lung, prostate, and colon cancers is 50 times higher in the United States, and may be the result of cooking with anti cancer herbs and spices that should be combined for better health.

Garlic is a beneficial anti cancer herb that can be used to spice up most any dish, including a simple salad. According to the National Cancer Institute, “Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast. Population studies are multidisciplinary studies of population groups that investigate the cause, incidence, or spread of a disease or examine the effect of health-related interventions, dietary and nutritional intakes, or environmental exposures. An analysis of data from seven population studies showed that the higher the amount of raw and cooked garlic consumed, the lower the risk of stomach and colorectal cancer.”

Ginger is a medicinal anti cancer herb that can be easily added to fish and vegetable dishes to provide a warm “flowery” taste to entrees or side dishes. Ginger can be used to cook chicken, added to salads for an Asian flare, and is delicious with broccoli that is also shown to prevent cancer. A study published 2006 from University of Michigan researchers showed that ginger could kill ovarian cancer cells. According to Jennifer Rhode, M.D., a gynecologic oncology fellow at the U-M Medical School, preliminary results of the study revealed “ginger induced cell death at a similar or better rate than the platinum-based chemotherapy drugs typically used to treat ovarian cancer.”

Anti cancer herbs can be substituted to help individuals curb salt intake. Typical Western salt laden diets are repeatedly shown to induce inflammation that leads to high blood pressure, heart disease and kidney disease that can also boost the risk of a variety of cancers. The same sensitivity to salt found in some individuals with specific gene variations has also been linked to cancer through the same inflammatory pathways that produce a wide array of diseases. Salt intake is linked to increased risk for diabetes, and diabetics are also at increased risk for cancer.

Experimenting with anti-cancer herbs and anti inflammatory spices and foods can be fun and may have the added benefit of weight loss as you place more focus on diet. There is no longer any doubt that inflammation produces a cascade of events responsible for most chronic diseases including cancer. Cooking with anti cancer herbs and spices is one of the smartest lifestyle changes you can make to naturally fight disease, avoid medications, and promote health and longevity. You may also want to explore Anticancer: A New Way of Life for more tips on how diet can reduce cancer risk and promote healing.