Natural Health Advisory

The long list of turmeric supplement benefits is quite impressive and appealing (read more in Part 1). But while most of us would benefit from turmeric’s disease fighting qualities, taking a turmeric supplement isn’t that simple. Turmeric side effects are minimal, but it can be hard to absorb enough to make a difference.

 

 

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Are there any turmeric side effects?

Curcumin has been approved by the FDA and the World Health Organization and is generally safe to use. While most people using appropriate doses don’t experience any adverse effects, occasional side effects have been reported. In most cases, they are minor, consisting of gastrointestinal upset like nausea or diarrhea, as well as occasional rash and headache.[1-3] Doses of around 200 to 400 mg daily for prolonged periods of time seem to be safe,[4] and even extremely high doses don’t appear to be toxic.[5] Turmeric can have significant adverse effects when interacting with drugs like coumadin. You may want to avoid turmeric if you are using blood thinners or if you have a surgery scheduled, as it may have anti-platelet activity. Talk with your doctor before using to avoid any these possible issues.

The major issue with turmeric supplements: low bioavailability

The main challenge associated with turmeric use is that curcumin has poor bioavailability, meaning it is not easily used by the body when ingested. This is due to its poor absorption, rapid metabolism, water insolubility, and rapid elimination from the body.[5,6]

Studies have shown that it is very difficult for curcumin to reach blood levels known to affect disease and improve clinical outcomes, even at doses as high as 12,000 mg per day.[6] So how can you be sure that your body is actually able to use the turmeric you are taking?

Methods to improve absorption

Choosing your supplement carefully can help you get a formulation designed for optimal absorption.

• First, make sure that you are getting the root (or rhizome) of Curcuma longa, standardized to 95% curcuminoids. This ensures a highly concentrated and potent formulation.
• Second, choose a supplement that has enhanced bioavailability. One option is choosing a formulation that contains piperine, a component of black pepper. Piperine has been shown to significantly increase the availability of curcumin when administered alongside it.[1,7,8] Look for piperine on the label.
• Other easily absorbed options to look for include Meriva, BCM-95, Longvida, and Theracurmin, which all use various strategies to increase bioavailability.[2,6] Researchers are continually developing new delivery methods for curcumin, including liposomes, nanoparticles, micelles, solid lipids, and more.[5]
• You can also mix your supplement with fats, which help increase absorption. In fact, in both culinary and Ayurvedic practices in South Asia, turmeric is often mixed with ghee (clarified butter), milk, or coconut milk for this reason.[9] When cooking with turmeric, be sure to use a healthy fat like coconut or olive oil to aid in absorption.
• The recommended dosage for general health is 200 to 400 mg per day. If you have a chronic inflammatory condition, you may want to take more, up to about 1,800 mg per day.
• Be sure to let your physician know that you are taking turmeric (or any other supplements.)

Follow the guidelines above to make the most of your turmeric supplement and to gain its many health benefits. Remember to choose the right form, the right formulation, and mix it with a fat. You’ll soon see why it’s called the miracle spice.

Share your experience

Have you ever experienced any turmeric side effects? What is your favorite form of turmeric to take? Share your tips in the comments section below.

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[1] ScientificWorldJournal. 2014 Jan 22;2014:174282.

[2] World J Gastroenterol. 2014 Jul 28;20(28):9384-91.

[3] Alzheimers Res Ther. 2012 Oct 29;4(5):43.

[4] Target Oncol. 2014 Dec;9(4):295-310.

[5] Biomed Res Int. 2014;2014:394264.

[6] J Agric Food Chem. 2010 Feb 24;58(4):2095-9.

[7] Cancer Res Treat. 2014 Jan;46(1):2-18.

[8] Complement Ther Med. 2014 Oct;22(5):851-7.

[9] J Am Coll Nutr. 2015 Apr 9:1-12.

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Natural Health Advisory

Turmeric, the spice that gives curry and other dishes their distinct yellow coloration, has recently been gaining in popularity due to the emerging research pointing to its many amazing health benefits. In Part 1 of this series, we share with you the various turmeric supplement benefits, ranging from preserving memory to fighting cancer. In Part 2, Turmeric Side Effects and Usage Challenges, learn more about how to get the most out of this supplement. Although it is generally safe and well tolerated, it can be difficult to absorb if not in the right form.

Do you want to improve your health with actions that really work?

Download our FREE report: The 9 Top Health Tips of All Time: How to Implement the Health Choices that Matter Most. You’ll get our healthy eating plan, find out why stress is so dangerous and what to do about it, learn how to get quality sleep, and much more!  

What is turmeric and why is it so good for you?

Turmeric (Curcuma longa) is a plant in the ginger family. The roots are often made into a powder that is used as a spice in Indian cooking. It gives dishes like curries their distinctive, bright yellow coloring.

The medicinal qualities of turmeric come from a compound called curcumin. Curcumin interacts with various compounds in the body, including enzymes, receptors on cells, and signaling molecules, and has a wide range of effects in the body. It is well-known for its anti-inflammatory qualities, but it also has antioxidant, antibacterial, and antiviral properties.[1]

Turmeric supplement benefits

Extensive laboratory, animal, and human studies have investigated the effects of turmeric on several diseases and conditions, especially those linked to inflammation. Research suggests that turmeric may be a promising therapy for conditions such as:

• Depression [5]
• Neurodegenerative diseases like Parkinson’s and Alzheimer’s disease [5]
• High cholesterol and triglycerides [6]
• Dementia and cognitive impairment [10,11]
• Osteoarthritis [12]
• Gingivitis [13]
• Diabetes [14,15]
• Metabolic syndrome [6]
• HPV virus [7,8]
• And many more.

Getting the most out of turmeric supplementation

Spicing up your dishes with a little more turmeric isn’t a bad idea. Eating more of this healthy spice is certainly a healthy, and delicious, option. Plus, turmeric has an excellent safety profile; turmeric side effects are rare and mild.

But as scientists learn more about the health benefits of turmeric, they are also realizing that the straight, powdered form of turmeric is not the most effective. In fact, curcumin is not absorbed or used well by the body, and so to get maximum turmeric supplement benefits, some additional factors need to be taken into consideration. Keep reading to learn more about Turmeric Side Effects and Usage Challenges in Part 2.

Share your experience

Do you cook with turmeric? Do you take it as a supplement? Do you find it benefits your health? Share your experience with this incredibly healthy spice in the comments section below.

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[1] Biomed Res Int. 2014;2014:186864.

[2] Target Oncol. 2014 Dec;9(4):295-310.

[3] Anticancer Res. 2015 Feb;35(2):645-51.

[4] Molecules. 2015 Feb 5;20(2):2728-69.

[5] Molecules. 2014 Dec 12;19(12):20864-79.

[6] Complement Ther Med. 2014 Oct;22(5):851-7.

[7] Exp Ther Med. 2015 Apr;9(4):1470-1476.

[8] Ecancermedicalscience. 2015 Apr 23;9:525.

[9] World J Gastroenterol. 2014 Jul 28;20(28):9384-91.

[10] ScientificWorldJournal. 2014 Jan 22;2014:174282.

[11] J Psychopharmacol. 2014 Oct 2. pii: 0269881114552744.

[12] Inflammopharmacology. 2013 Apr;21(2):129-36.

[13] J Clin Diagn Res. 2014 Dec;8(12):ZC08-10.

[14] Eur J Pharmacol. 2015 Jun 5;756:30-37.

[15] Indian J Clin Biochem. 2015 Apr;30(2):180-6.

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Natural Health Advisory

I have always loved sourdough bread, but I have a newfound love of sauerkraut, fermented mixed veggies, kimchi, and other homemade fermented experiments. The more I learn about the many health benefits of fermented foods, the more my new passion and appreciation for these tangy and satisfying foods grows. To add to the list of reasons to love fermented foods, there is now evidence that they may be foods that fight depression and anxiety, too.

 

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What are fermented foods?

Fermented foods have been exposed to natural, beneficial bacteria called lactobacilli. The bacteria feed on the starches and sugars in the food, converting them to tangy, sour-tasting lactic acid. Kimchi, sauerkraut, and yogurt are among the more commonly known fermented foods. Others include kombucha, kefir, sourdough bread, injera (used in Ethiopian cuisine), miso, tempeh, ginger beer, dosas (from Indian cooking), and more. There are many options to choose from, so don’t be discouraged if sauerkraut doesn’t suit you; keep trying new types of fermented foods until you find a few personal favorites.

Fermented foods offer a range of health benefits (read more about them here), from promoting digestive health to enhancing immunity. But can they really impact your mood and behavior?

The gut-brain axis

Fermented foods are a rich source of healthy bacteria, or probiotics. Probiotics have become a popular dietary supplement. But while most people associate probiotics with digestive health, these healthy bacteria can actually have far-reaching effects in the body. The bacterial composition of our gut, often called the microbiome, has become a hot topic in recent research because it is now known to be essential to the health of the entire body.

Researchers now understand that the microbiome in the gut has a direct affect on the brain, and vice-versa. The microbiome can affect our state of mind and it may play a large role in conditions like anxiety and depression. There are numerous mechanisms by which the gut microbiome and the brain communicate, including through the immune system, nerve signals, and more.[1] Studies show that the microbiome can influence the neurotransmitter serotonin and modulate stress responses, for example.[2]

Keeping your gut and your brain healthy

If the bacterial composition in our digestive system is so closely linked to our brains, then is it possible to alter the microbiome to treat mental conditions? Although research in the area is still in it’s infancy, it seems that the answer is yes.[3] And how do we do that? By eating more probiotics and fermented foods.

There are numerous animal studies showing the ability of probiotic supplementation to relieve symptoms of anxiety and depression.[1] In humans, the research is more limited, but there are studies showing probiotic consumption to be associated with improved mental health.[4]

Taking a probiotic supplement is just one way to maintain a healthy gut microbiome. Fermented foods, which are rich, natural sources of probiotics, are also a great option. What’s more, the process of fermentation also increases the availability of B-vitamins, magnesium, and zinc, which can impact mood.[5]

Researchers believe that fermented foods may be a great dietary option for people wishing to fight anxiety and depression.[5] One study found that women who drank fermented milk showed altered activity in brain regions related to emotional processing compared to those who drank normal milk, reinforcing the idea that strategies to alter our microbiome can alter our mental state as well.[6]

Scientists are continually learning about the connection between the bacteria in our gut and mental health conditions, but one thing is becoming more and more clear; a healthy gut equals a healthy brain. If you are looking for foods that fight depression and anxiety, fermented foods are a great place to start. Read about the benefits of kimchi here, learn to make easy sauerkraut here, and watch a video teaching you to make your very own sourdough bread here.

When you find a fermented food that you enjoy, add it to your daily diet. If you don’t like any fermented foods, add a probiotic supplement. Or do both. Both your digestive system and your mood will benefit.

Share your experience

Do you eat fermented foods regularly? Do you find that they help your physical and mental health? Share your thoughts on fermented foods in the comments section below.

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[1] Nature. 2015 Feb 26;518(7540):S12-5.

[2] Curr Opin Psychiatry. 2015 Jan;28(1):1-6.

[3] CNS Neurol Disord Drug Targets. 2014;13(10):1770-86.

[4] Nutr Neurosci. 2015 Apr 16. [Epub ahead of print]

[5] J Physiol Anthropol. 2014 Jan 15;33:2.

[6] Gastroenterology. 2013 Jun;144(7):1394-401, 1401.e1-4.

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Natural Health Advisory

If you are living with type 2 diabetes, you are probably all too familiar with the ups and downs of blood sugar. Controlling your blood sugar can be difficult when you have diabetes, but simple lifestyle changes can go a long way in making things easier. Making conscious decisions about what you eat, and when you eat it, can help you regulate your blood sugar throughout the day. To start the day off on the right foot, a breakfast for diabetics should include sufficient protein.

The importance of what you eat and when you eat it

If you have already begun to make healthy lifestyle changes to take control of your diabetes, you know that what you put in your body can greatly impact your symptoms. Limiting carbohydrates, increasing healthy fats, eating plenty of non-starchy fruits and vegetables, and getting sufficient fiber are all generally healthy choices for people with type 2 diabetes. Eating a well-rounded diet that has a low glycemic load can do a lot in helping to manage your condition. But it isn’t just what you eat that is important. The timing of your food intake is also essential.

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Why you need protein at breakfast

A new study published in the Journal of Nutrition provides compelling evidence that what you eat in the morning can greatly impact your blood sugar control later in the day. In the study, people with type 2 diabetes consumed a high-protein or a high-carbohydrate breakfast for seven days. After a washout period of two weeks, the groups then switched diets. On the last day of each trial, blood sampling was taken to measure glucose and insulin levels. The authors found that glucose levels after breakfast were significantly lower in the group that ate protein compared to the group that ate carbohydrates.[1]

But what might be even more important is that the effects of eating protein at breakfast also positively impacted the participant’s blood sugar at lunch. In the protein group, insulin levels were slightly increased at lunchtime, which allowed the body to respond more appropriately to the meal. Ultimately, the researchers found that protein at breakfast “primed” the body for the second meal of the day, allowing more appropriate regulation of blood sugar later on.[1]

This doesn’t mean you should be eating too much protein, however. The authors of the study recommend that people with diabetes should include protein in their breakfast regularly, but they do not need to consume excessive amounts. They suggest 25 to 30 g at breakfast, which is within the general recommended range.[2]

Don’t skimp on protein at breakfast

Healthy sources of protein at breakfast include nuts, eggs, quinoa, yogurt, whey protein, and more. Try breakfast scrambles with healthy veggies mixed in with your eggs, oats with mixed nuts and berries, or whey protein smoothies.

Eating a healthy breakfast regularly is important for everyone, not just diabetics. Read more about the importance of breakfast here. Tomorrow morning, try a healthy, protein-filled breakfast and see how much better you feel!

Share your experience

What are your best dietary tips for helping manage blood sugar? Do you have a favorite recipe for a healthy breakfast for diabetics? Share your experience in the comments section below.

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[1]J Nutr. 2015 Mar;145(3):452-8.

[2] ScienceDaily News Release. 2015 March 4.

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santé nature innovation

Chère lectrice, cher lecteur,

Lorsque vous voyez un champ de céréales, au bord de la route, savez-vous reconnaître s’il s’agit de blé, d’épeautre, de kamut ou de froment ?

Si oui, vous êtes très fort !

Car en fait, le mot « blé » que nous utilisons couramment, et qui dans notre esprit désigne une céréale qui sert à beaucoup de choses dans notre alimentation (pain, farine, pâtisseries, pâtes…) n’est qu’une appellation générale.

Il n’y a pas d’un côté le blé, de l’autre l’épeautre, le kamut ou le froment. L’épeautre est une sorte de blé, le froment et le kamut d’autres sortes, tout comme le Bourgogne et le Bordeaux sont des sortes de vin.

Si donc vous décidez d’arrêter de manger du blé et que vous choisissez de manger « à la place » de l’épeautre, c’est comme si un alcoolique déclarait qu’il arrête de boire et qu’il remplace désormais le vin par du Beaujolais !

S’y retrouver entre les différents blés

Le terme blé regroupe une dizaine d’espèces différentes.

Leur point commun est qu’elles ont un ancêtre commun, appelé l’engrain sauvage.

L’engrain sauvage a été domestiqué par l’homme à l’époque du Néolithique, il y a un peu plus de 10 000 ans. Il a ensuite été croisé avec d’autres plantes pour donner l’amidonnier, une sorte de blé préhistorique riche en amidon, comme son nom l’indique.

Différentes sortes d’amidonnier ont été sélectionnées pour donner le blé dur, avec lequel on fait les pâtes et le couscous. Le kamut est une autre sorte d’amidonnier sélectionné. Quand il est question, dans la Bible, de Pharaon qui faisait remplir ses greniers de blé, ce sont ces blés qui sont concernés.

L’amidonnier a toutefois été croisé à nouveau avec une autre plante herbacée (c’est-à-dire une plante à la tige tendre, sans bois) pour donner le blé tendre aussi appelé froment, et l’épeautre.

Les gens imaginent souvent que l’épeautre est une variété très ancienne de blé mais ce n’est pas le cas. C’est une des plus récentes. La confusion vient du fait que l’engrain sauvage, qui est un des ancêtres du blé moderne, est aussi appelé parfois « petit épeautre » (alors que cela n’a rien à voir car le « petit épeautre » est un engrain domestiqué et modifié).

L’épeautre est donc, comme le blé tendre (ou froment), une forme moderne de blé, plusieurs fois hybridée. Elle contient en outre beaucoup de gluten. Cela veut dire qu’elle lève bien, mais cela veut aussi dire qu’il ne sert à rien de prendre de l’épeautre si vous cherchez à manger sans gluten…

Les nouveaux blés

Mais l’histoire du blé ne s’est pas arrêtée là.

Dans les années 50 et 60, de nouvelles variétés de blé à haut rendement ont été développées en laboratoire.

Incroyable mais vrai, les espèces actuelles de blé comportent 42 chromosomes, tandis que le blé ancestral, l’engrain sauvage, n’en avait que 14 !

Comme l’explique l’excellent Julien Venesson dans son livre « Gluten, comment le blémoderne nous intoxique », ces blés sont des mutants, avec des conséquences imprévues et inquiétantes, autant sur notre santé que sur l’environnement.

Le blé moderne torture notre intestin

À force d’hybridation et de modifications génétiques, le blé moderne contient désormais quantité de protéines nouvelles que nous sommes incapables d’assimiler.

Mais le problème ne s’arrête pas là.

Ces protéines, qui ne sont pas transformées par notre digestion, passent telles quelles dans l’intestin, et chez certaines personnes génétiquement prédisposées, cela déclenche des inflammations équivalentes à une véritable torture. On parle alors d’intolérance au gluten (ou « maladie cœliaque »), une maladie qui ne touche « que » 1 % de la population.

C’est là que s’arrête le discours officiel, car en réalité, plusieurs études scientifiques récentes ont démontré que le gluten du blé moderne est nocif pour tous les êtres humains, y compris pour les personnes qui ne sont pas intolérantes !

Du blé nocif pour tous les êtres humains

C’est un travail qui vient d’être publié. Il est le fruit d’une collaboration entre des chercheurs de l’hôpital général du Massachusetts, de l’université John Hopkins et de l’université médicale du Maryland (Etats-Unis).

Les chercheurs ont testé l’effet de la consommation de gluten sur 3 groupes de personnes : un groupe de malades cœliaques, un groupe de malades hypersensibles et un groupe en pleine santé. Résultat : dans tous les cas la consommation de blé augmente fortement la perméabilité intestinale en perturbant une hormone intestinale appelée « zonuline ». Et les conséquences de cette perturbation sont terribles.

Non seulement notre intestin souffre et peine à assimiler les nutriments, mais il peut laisser passer dans le flux sanguin certaines protéines qui vont agir dans notre organisme à la façon d’authentiques petits terroristes, déclenchant des maladies auto-immunes et augmentant le risque de cancer.

Parmi ces protéines, les plus connues sont les prolamines et les gluténines. Elles forment une bande organisée terrorisant les populations. Elles sont devenues célèbres dans le grand public sous le nom de « gluten ».

Le gluten est en effet un mélange de prolamines et de gluténines. Ce n’est pas une matière en soi.

Longtemps minimisés par les autorités sanitaires, les dangers du gluten sont aujourd’hui de plus en plus reconnus.

Car nous sommes beaucoup plus nombreux à souffrir d’une hypersensibilité au gluten, qui se manifeste par des symptômes diffus allant de la diarrhée aux ballonnements, à la dépression et aux douleurs articulaires, jusqu’à toutes les formes de maladies.

D’où les effets étonnants d’un régime sans gluten, qui peut non seulement résoudre les problèmes de digestion, mais aussi donner meilleur moral, plus d’énergie, moins de sensibilité aux infections.

Quels sont les effets positifs d’une alimentation sans gluten ?

Si vous n’êtes touché par aucun des symptômes ci-dessus, gardez en tête qu’une alimentation sans gluten est un moyen simple et efficace de conserver un intestin en meilleure santé et de limiter l’apparition de maladies chroniques incurables comme les maladies auto-immunes.

Une étude qui a suivi des adultes en bonne santé pendant un mois a aussi montré une importante diminution de la production de cytokines pro-inflammatoires grâce à un régime sans gluten.

Or, l’inflammation est un facteur majeur de maladies cardiaques, de cancers, de dépression, et de bien d’autres maladies.

Il se pourrait donc bien que l’alimentation sans gluten, ou limitée en gluten, ait également de gros effets positifs sur notre santé. Pourquoi ne pas essayer ?

À votre santé !

Jean-Marc Dupuis

PS :

Pour ceux qui veulent en savoir plus sur les problématiques cachées du blé moderne, je recommande le livre de Julien Venesson : « Gluten, comment le blé moderne nous intoxique »

• Amazon : Gluten Comment le blé moderne nous intoxique
• Livre Fnac : Gluten, comment le blé moderne nous intoxique

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