Hello and Happy Friday, everyone!
I hope that you’ve had a wonderful week. Mine has been pretty hectic with trying to finish the manuscript I’ve been writing for submission to a scientific journal, but I’m almost there. During busy times like this I find it can be especially challenging to keep on track with eating nutritious food and maintaining good health, but I also know that it’s during these times in particular that eating well is essential. How so? Here’s a quick physiology lesson to explain:
When you’re stressed, your body releases stress hormones such as corticotropin releasing hormone and cortisol, which influence the body and the brain (Molina, 2013). You’ve probably heard of the “fight or flight” response; this the innate reaction to stress that our body undergoes when it experiences a stressor, whether real or perceived. The result is a rapid change in physiological and cognitive processes such as increased heart rate, widening of the pupils, narrowing of focus to direct attention towards the perceived threat, and behavioural changes (Nelson, 2005). This is the acute stress response.
The purpose of the stress response is to help promote survival by helping to focus ones energy and attention on the threat. Generally, this system has worked quite well throughout history, helping us to avoid danger and to survive. However, in many current societies we are now subjected to significantly more stress, particularly of the psychological and social nature, compared to ever before. This results in a state of chronic stress whereby the body is constantly flooded with more stress hormones than are necessary, and for a longer period of time. The longer this continues, the more negative effects there are on an individuals body and mind, and the more likely they are to experience detrimental effects to their physical and/or mental health.
Another issue with stress is that it increases inflammation in the body. As I’ve discussed before, inflammation has now been implicated in numerous illness and disease states, especially those chronic in nature. From obesity, to diabetes, cancer, Alzheimer’s disease, and depression to name a few, inflammation seems to be a key factor driving these conditions. The main point to take away from all of this is essentially:
Chronic stress = increased inflammation = increase risk for disease
Fair enough, but you might be thinking “stress is a fact of life. What can I really do about it!?” As it turns out there is actually quite a bit you can do to help manage stress and reduce inflammation in your body. A first step is simply accepting that you CAN do something about managing your stress, followed by seeking out strategies and developing healthy and effective ways to cope.
The most effective strategies involve managing stress from a holistic perspective. That is, addressing both psychological and physical aspects of stress. This can involve things like practicing meditation and yoga, which I’ve personally found to be really helpful, to maintaining a healthy diet and consuming particular supplements.
For more tips on how to manage stress psychologically, check out this brief article from the American Psychological Association, along with this one from Simply Psychology. Choosing to educate yourself on how stress affects your body and mind gives you more control in making informed decisions that will nurture optimal health.
As far as dietary supplements go there are numerous that have been suggested. However, one in particular, the spice curcumin which is derived from turmeric, appears to be especially effective in reducing inflammation. Curcumin has anti-inflammatory effects throughout the body via its ability to regulate a range of inflammatory mechanisms. For instance, the enzyme indolamine (IDO) is expressed in various types of immune cells and is activated by pro-inflammatory cytokines, and plays a role in depression with respect to serotonin (a neurotransmitter central to mood regulation) synthesis (Lopresti et al., 2012; Sompayrac, 2012). Moreover, curcumin has been shown to inhibit IDO expression and activity, and to reduce pro-inflammatory cytokines (Lopresti et al., 2012). What you can take away from this is that:
Turmeric (curcumin) is a potent natural anti-inflammatory and can easily be incorporated into ones diet
Many curcumin supplements are now available at health food stores and online. The one that I personally use is called Meriva-SR, and it has a potent slow release formula. I chose this one because it was shown within the scientific literature to be effective, and after reading numerous customer reviews I was confident in it’s efficacy.
There are of course other ways to integrate turmeric into your diet. It can be used in a wide range of recipes, but one of my favourites is this Anti-inflammatory Pineapple Turmeric Smoothie recipe I came up with!
As always, try to use fresh, local, organic ingredients when possible. For one serving of this delicious smoothie you’ll need:
- 1/2 avocado
- 1/2 frozen banana
- 1 cup fresh or frozen pineapple
- 1 cup coconut milk (or milk of choice)
- 1 tsp turmeric powder
- 1/2 tsp cinnamon
- 1 Tbsp raw, unpasteurized honey
- Place avocado, banana, and pineapple into your blender (I use a single serve Magic Bullet), and add enough milk just to cover the top of the mixture. Add in spices and honey. Blend until smooth.
- Leave in a cup if you’re on the go, or pour into a bowl and garnish with your favourite toppings for a delicious smoothie bowl breakfast.
- Smile, think of one thing you’re thankful for, and enjoy!
The avocado and banana give this smoothie a creamy texture, plus healthy fats and fiber from the avocado, while the pineapple adds a sweet tropical flavour. To be honest I was skeptical when I first tried making this as to whether it would taste any good, and I was pleasantly surprised by how delicious it actually was!
I hope you’ll enjoy this healthy delicious smoothie as much as I do. It’s a great choice if you’re having a stressful day and need a nutritious pick-me-up to give you a boost of energy to get you through. Plus, you can feel great knowing that the turmeric will aid in reducing inflammation in your body, helping it to restore homeostasis (ie. balance) more efficiently.
Wishing you great health and much happiness!