The 13 Best Turmeric Supplements to Buy in 2019

I’m sure you’ve heard of turmeric, especially with the comeback it has been making in recent years, but is curcumin something you are familiar with?

Many have never heard of it, but curcumin is, for one, what gives turmeric its yellow color, and two, actually the most beneficial part of turmeric!

It only makes up around 6% of the spice, but it holds both antioxidant and anti-inflammatory properties.

First discovered by Harvard scientists over 200 years ago, curcumin is a nutraceutical, a food that provides medicinal benefits – though turmeric has been used in India and other eastern countries for medicinal use for even longer.

Years later, in 1949, scientists also found that it has antibacterial capabilities.

Since then, many have boasted of its ability to heal wounds, pain, arthritis, IBS, psoriasis, and many more pro-inflammatory conditions.

However, curcumin – or turmeric – is not just some sort of magical cure-all.

There are certain ailments in which it can be very helpful, for some people more than others, but it also lacks the ability to be easily absorbed into the body.

This and the fact that its slightly bitter taste can be rather unpleasant make it more effective if you supplement it with another food, drink, or spice.

For instance, black pepper is said to boost its absorption into the bloodstream, but it can also be mixed into teas, lattes, or foods as a seasoning.

The recommended amount for the most anti-inflammatory benefits is 500 to 1000 milligrams of curcumin per day.

However, before you begin such a dose, you would be wise to speak with a doctor to make sure the supplement is safe for you.


Benefits

Curcumin is excellent for ridding the body of free radicals caused by oxidation in addition to its beneficial effects on inflammation.

The most important of the curcuminoids within turmeric, its difficult to consume it effectively since it occurs in turmeric at about 3% by volume of turmeric powder.

For curcumin to be medicinally effective, you really should be consuming 500 milligrams or more a day, but adding this much to your diet would be impractical, not to mention unenjoyable!

The solution? Purchasing an encapsulated extract that holds the recommended dosage.

As we noted in the beginning, our bodies do not easily absorb curcumin, and black pepper aids in this issue.

The reason for this is a substance found within black pepper called piperine – or Bioperine –, which enhances the absorption by 900 to 2000%.

Piperine also boosts the body’s uptake of other phytonutrients and medications because of its bioavailability-enhancing properties.

Including turmeric in a fatty meal is also effective since it is fat soluble.

Because of its anti-inflammatory properties, turmeric is excellent for treating joint pain, including osteoarthritis and rheumatoid arthritis, so you may see that some joint supplements include it in addition to things like glucosamine and hyaluronic acid.

Studies have also found that it can treat Crohn’s disease and irritable bowel syndrome.

Inflammation isn’t always bad; many times, it’s how the body repairs wear and tear or attacks viruses and bacteria that shouldn’t be in the body.

However, excessive and chronic inflammation is the type that you want to fight against.

A number of serious health disorders can cause this, such as cancer, heart disease, Alzheimer’s, rheumatoid arthritis or other inflammatory conditions, and any disease connected to obesity.

Clinical trial testing has proved curcumin’s effectiveness when it comes to rheumatoid arthritis.

In one test, the first group of patients took curcumin on its own while the second group took it alongside an anti-inflammatory drug. The former group saw the most improvement.

With such powerful effects, curcumin is an extremely appealing natural substance to take in order to avoid possible side effects of pharmaceutical drugs.

So, how does curcumin do this exactly? Warding off inflammation on a molecular level keeps the body’s tissues healthy and even reduces the risk of cancer.

One of the ways curcumin does this is by suppressing NF-kB, a molecule that is involved in DNA transcription, the first step in gene expression.

NF-kB enters the cell nuclei and switches on genes associated with inflammation and cancer growth.

Other health conditions that turmeric may have effective positive results with is inflammatory bowel disease and related conditions.

In inflammatory bowel disease, ulcerative colitis, or Crohn’s disease, studies and research have found symptoms in pediatric patients were improved by curcumin.

Further double-blind studies are warranted to investigate improved outcomes.

As we said earlier, turmeric is a strong antioxidant.

Our bodies need antioxidants to ward off the oxidative damage done by free radicals, and curcumin acts even more decisively in relation to free radicals than other antioxidants.

It has the ability to neutralize free radicals in addition to stimulating the body to produce its own antioxidants or stabilize levels of glutathione, a protective and anti-cancer substance.

Another benefit of turmeric’s antioxidant effect is its ability to protect your brain since oxidative damage is believed to contribute to the aging process – all the more reason to add turmeric supplement to your daily diet!

A test involving female rats showed improved memory, but more research has to be done to say with certainty that it will do the same for humans.

However, since curcumin stimulates brain-derived neurotrophic factor (BDNF), a growth hormone that is necessary to create new brain cells, it may help the brain’s learning processes to stay active as well as reverse stress’s effects on the brain.

Patients diagnosed with Alzheimer’s disease and depression, as well as other brain disorders, statistically register low levels of BDNF.

Curcumin has the ability to cross the blood-brain barrier to fight at the frontlines against the degeneration of key brain functions.

Because of this, it clears the build-up of beta-amyloid plaques associated with Alzheimer’s disease.

Another health issue that turmeric may reduce the risk of is heart disease, the number one cause of death worldwide.

Studies have recently shown that curcumin could correct conditions leading to heart disease.

The endothelium cells lining blood vessels affect clotting as well as pressure regulation, and endothelium dysfunction raises the risk of heart disease.

Curcumin is able to improve endothelium function just like drugs and exercising do.

One particular recent study of heart disease patients had them take curcumin supplements for just a few days before surgery, and they found that the chance of a heart attack in the hospital was reduce by 65%!

Finally, turmeric shows some promise at reducing the growth of cancerous cells, the second leading cause of death globally.

How quickly cancer cells multiply depend on the type, but the active ingredients in curcumin prove to effectively reduce tumor growth, stopping the spread of cancer, and even killing existing cancer cells.

Though more research must be done to confirm its effect in humans, in-vitro research has also shown curcumin to target breast cancer cells.

One study followed 44 men with colon lesions known to become cancerous; the curcumin dosage of 4 grams daily for 30 days reduced the number of lesions present by 40%.

Research continues to be done on this particular positive effect of curcumin, but the results thus far are quite promising.


Side effects

One of the many reasons that turmeric is such an appealing supplement is because it has only minor side effects, the most common among them being gas and flatulence and a dry mouth.

Other than that, a study that found a significant increase in oxalate levels in urine after taking a standard dose of turmeric suggests that when taking high doses of turmeric over a long period of time, one could increase his risk for kidney stones.

If you have a history of kidney stones, turmeric may not be the best supplement for you.

Turmeric may also interact like warfarin does with blood thinners, but apart from these two possibilities, turmeric is quite safe and harmless. After all, it’s a spice that has been in use for years!


Recommended dosage

We noted earlier that getting the recommended dosage through raw turmeric is nearly impossible and quite unpleasant, to say the least.

That’s where extracted forms in supplements come in handy.

Typically, you’d want around 500 mg per day, but various studies have landed on different recommended dosages.

One study found that just 80 mg a day successfully reduced blood lipids and inflammation and gave cognitive benefits.

In contrast, however, a different study found that blood lipids and liver and kidney function were improved with a higher dosage of 500 mg per day.

Yet another study that targeted people with type two diabetes specifically saw greater benefits from a dose of 2000 mg a day.

All in all, it seems as though the more drastic the health condition, the higher the dosage; for those who are relatively healthy, a daily dose on the smaller side would most likely be sufficient.

Probably a dose of 400 to 600 mg of turmeric or 50 to 100 mg of curcumin would be a good place to start, and if you aren’t seeing the results you want, try a higher dosage.

However, one crucial aspect of the supplement’s effectiveness is what the turmeric is paired with to aid in the body’s absorption of it.

For example, some pair it with an oil or fat while others rely on black pepper extracts.

Make sure you read the label of whatever supplement you choose to ensure your body is actually receiving all the benefits of a dosage.


Who should buy turmeric?

Anyone who deals with chronic inflammation, inflammation-related joint pain, heart disease, or an inflammatory bowel condition or is at risk for any of these health issues could benefit greatly from making turmeric a part of their daily consumption. It’s also a great supplement for those who are getting older as it is able to combat oxidative damage.

If you fall under any of these categories and are ready to start taking turmeric, we’ve listed our favorite turmeric supplements below to help you get started!


Best Turmeric Supplements in 2019

1. Solgar Turmeric Root Extract

Solgar-Turmeric-Root-Extract-review

Solgar isn’t flashy, but it certainly is cost-effective. For half the cost, you get nearly 80% as much turmeric extract as a typical supplement.

It includes 400 mg of turmeric extract per capsule, but no black pepper extract.

The rest of the ingredients are just some binders and antioxidants to increase shelf life.

Solgar is a simple, no-nonsense, cheap choice.

⇒ Click Here to Check Current Price and Read More Reviews.


2. New Chapter Turmeric Force

New-Chapter-Turmeric-Force-Review

New Chapter uses an ethanol process in combination with a supercritical CO2 process to extract the raw material from the turmeric plant, just like Gaia Herbs, but as is also the case with Gaia, such a complex process adds to the expense of the supplement.

If you want very high-quality extract, New Chapter Turmeric Force is a great choice, but if knowing that as much of the raw plant material was captured as possible is not important to you, you may be better off selecting a different option.

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3. Organic India Turmeric Formula

Organic-India-Turmeric-Formula-review

What makes Organic India Turmeric Formula unique is that it adds ginger root extract to the supplement.

Ginger is another powerful supplement, so the two paired together pack a powerful punch. 400 mg are contained in each capsule; Organic India points out, however, that the extract is taken from two slightly different parts of the plant.

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4. Lumen Naturals Turmeric Curcumin 1200

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Lumen Naturals is vegan and holds a higher dose of turmeric root extract along with a few other strong ingredients.

Every capsule contains 600 mg of pure turmeric root extract, 50 mg of highly purified curcuminoids, and 5 mg of BioPerine (the black pepper extract).

The large amount of turmeric along with the powerful curcuminoids makes Lumen Naturals a great choice.

It’s not cheap, however, and if you’re wanting pure turmeric, it’s not the choice for you.

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5. BioSchwartz Turmeric Curcumin

BioSchwartz-Turmeric-Curcumin-review

BioSchwartz turmeric curcumin is quite standard as far as turmeric supplements go.

It has 500 mg of turmeric root, 50 mg of purified curcuminoids, and 3.3 mg of BioPerine all packed within a cellulose (vegan) capsule.

It’s quite popular among online shoppers, but in reality, it’s pretty average.

It is cost-effective, but it doesn’t particularly stick out above other supplement options.

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6. Me First Living Turmeric Curcumin

Me-First-Living-Turmeric-Curcumin-reviewMe First Living Turmeric Curcumin is no-nonsense, cost-effective, and a big favorite with turmeric supplement enthusiasts.

Each capsule has 500 mg of turmeric extract with a small amount of BioPerine.

You get what you need, and that’s it.

There are no bells and whistles with this one. It’s a solid choice, but not exceptional.

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7. Doctor’s Best High Absorption Curcumin from Turmeric RootDoctor’s-Best-High-Absorption-Curcumin-from-Turmeric-Root-review

Though Doctor’s Best High Absorption Curcumin from Turmeric Root has a reputation for being the best choice for those on a budget, it really isn’t that cheap compared to its competitors, and the product itself is average.

Like most, it has 500 mg of purified turmeric extract with 3 mg of BioPerine.

The label does provide a breakdown of the content of the individual curcuminoids, if you’re interested.

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8. Doctor Recommended Supplements Turmeric Curcumin

Doctor-Recommended-Supplements-Turmeric-Curcumin

Doctor Recommended Supplements Turmeric Curcumin is another popular yet relatively average online supplement.

The blend in each capsule contains turmeric root, curcumin extract, and Triphala powder, an herbal supplement typically used in Ayurvedic dietary practices, and each capsule has 750 mg of this blend.

However, the brand doesn’t specify how much of each ingredient is in the capsule.

⇒ Click Here to Check Current Price and Read More Reviews.


9. Vimerson Health Turmeric

Vimerson-Health-Turmeric-review

Vimerson Health Turmeric is a turmeric supplement made with athletes in mind.

With a combination of turmeric extract and BioPerine to aid absorption, it’s an excellent choice for athletes in need of an anti-inflammatory remedy.

It’s also quite an affordable option.

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10. Nature’s Nutrition Turmeric

Nature’s-Nutrition-Turmeric-review

Nature’s Nutrition Turmeric combines turmeric extract with BioPerine, making the absorption rate rise to 2,000 times higher than it would on its own.

This supplement is great for heart health, joints, inflammation, and even brain function, and Nature’s Nutrition is all-natural!

It’s an especially good choice for athletes prone to joint injuries.

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11. A Squared Nutrition Turmeric

A-Squared-Nutrition-Turmeric-review

A Squared Nutrition Turmeric offers maximum strength to help boost muscle performance while doing cardio workouts.

It’s also great for your digestive system as well as your overall cardiovascular health.

This naturally detoxifying supplement could help rid your body of toxin build-up, improving overall health.

It’s also great if you regularly experience joint pain and muscle aches – all at an affordable price!

⇒ Click Here to Check Current Price and Read More Reviews.


12. Gaia Turmeric Supreme

Gaia-Turmeric-Supreme-review

Gaia Turmeric Supreme is an extra-strength supplement that utilizes plant extracts to help your body effectively absorb high amounts of turmeric.

It’s non-GMO and certified, so you can be sure that it is organic and safe to consume; it’s also pretty much allergy-free as it is free of gluten, soy, dairy, meat, peanuts, sesame, shellfish, yeast, and eggs, so it’s safe for almost anybody to consume.

Just take one to two capsules a day with food, and you will see anti-inflammatory benefits and overall improvement to your health.

It comes as a 2-month supply, making the purchase cost-effective.

⇒ Click Here to Check Current Price and Read More Reviews.


13. Science Naturals Supplements Turmeric with BioPerine

Science Naturals Supplements-Turmeric-with-BioPerine-review

Many don’t realize that turmeric contains over 300 naturally-occurring vitamins including beta-carotene, calcium, potassium, ascorbic acid (vitamin C), iron, flavonoids, fiber, niacin, and zinc.

As we know, the curcumin within it lowers inflammation, improves memory, enhances mood, boosts energy, and even burns fat.

Like its competitors, Science Naturals Supplements Turmeric with BioPerine adds black pepper extract to make the turmeric even more effective, increasing absorption up to 2000%.

⇒ Click Here to Check Current Price and Read More Reviews.


FAQ

Q: What is turmeric?

A: Originally from Asia, Turmeric is an herb that has been used for thousands of years for both an herbal remedy and as a cooking spice.

Q: What does turmeric do?

A: Turmeric is anti-inflammatory and possesses antioxidant properties and compounds such as curcumin which helps reduce inflammation and fight oxidative damage in the body.

It also reduces the risk of cardiovascular disease.

You’ll find it included in joint supplements thanks to its anti-inflammatory properties, and some people take turmeric directly for joint pain.

Studies have also shown that it is an effective treatment for type two diabetes.

Q: How long does it take for turmeric to work?

A: Typically, several weeks long, so seeing results before six or so weeks would be unrealistic.

However, turmeric and its active ingredients are actually metabolized quite quickly, so in terms of a short-term dose, you should feel an effect over the course of just a few hours.

It’s definitely not a quick-fix supplement, however.

Q: How do you take turmeric for inflammation?

A: The best way for your body to successfully ingest turmeric is to take around 500 mg per day in a supplement capsule, but you must be consistent with your supplementation routine since it is metabolized and eliminated from the body fairly quickly.

You may also find it beneficial to combine the turmeric with glucosamine or MSM if you are taking it for inflammatory joint pain.

Q: Where does turmeric come from?

A: Native to Asia, especially in Ayurveda, Turmeric comes from the dried and powdered root of the turmeric plant.

It can be used as a supplement after being passed through an extraction process using alcohol or another solvent or as a cooking spice

Q: What is the difference between turmeric and curcumin?

A: Turmeric refers to the raw plant material while curcumin is a molecule found within raw turmeric, making up about 3% of it. Many attribute the health effects of turmeric to curcumin.

Q: How many mg of curcumin should there be in turmeric?

A: In raw turmeric powder, the curcumin content is about usually about 3% by weight, or around 30 mg per 1000 mg of raw turmeric.

You’ll find that the ratio in supplements is much higher, however, like 50 or 100 mg of curcumin per 500 mg of turmeric, for instance.

Scientists have yet to land on a unanimous decision on how much a daily curcumin dosage ought to be, but it typically lies around 10%.

Q: How much black pepper supplement does it take to help turmeric?

A: You’ll usually find that even just 5 mg of black pepper extract, often referred to as BioPerine, is enough to help absorb turmeric into the body. Most of our favorite supplements have 5 to 10 mg.

Q: How much turmeric is needed to lower blood triglycerides?

A: A good place to start is 500 to 600 mg of turmeric per day, though some research has found that those with more severe issues benefit from a higher dose.

If you’re only worried about lowering triglycerides, levels between 50 and 80 mg per day seem optimal.


Conclusion

As you can see, turmeric isn’t only an enjoyable, exotic flavor to add into your cooking, but a powerful supplement to add to your life.

From reducing inflammation to preventing oxidative damage to treating risk factors for heart disease, turmeric can do quite a bit for your overall health – even with just 80 mg per day!

With such little risk involved and so much to gain, it’s time for you to start supplementing your life with turmeric!

What Foods Cause Joint Pain and Fatigue – Foods to Eat and to Avoid

joint-pain-foods-to-eat-foods-not-to-eat

Nutrition plays a huge role in our lives and an even bigger one in treating chronic diseases.

For decades, foods have been tailored to treat certain conditions.

In today’s world, many doctors recommend a change in diet as part of treating many diseases.

A change in your diet can mean the difference between staying in bed all day or getting to do various activities on your feet.


Causes of Joint Pain

arthritis-in-jointsJoint pains are caused by several factors. It can date back to an injury you had at work or sport even decades ago, but the most common factor is arthritis.

There are more than a hundred kinds of arthritis, and each one can affect your joints in a different way.

When you hear about arthritis, it’s common to think about older people, but even young people and children can be afflicted with it.

A few of the symptoms involve redness and warmth in joints, swelling, pain, reduced movement of said joint, stiffness and a general feeling of uneasiness.

However, research suggests that numerous diseases are reversible and even preventable. It depends on the changes you do in your life.

fast-food-dietFinding the cause is a good start. Rather than taking in various anti-inflammatory medicine, you can try looking at the food you consume.

Free yourself of the pain by knowing what to eat and what to avoid.

American diets today include foods that contribute to a chain of events recognized as the Inflammation Cascade.

Reducing these foods or entirely eliminating them from your diet can meaningfully lessen pain and inflammation in your muscles and joints.


Avoid these Foods

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1. Cereals and Grains

Mostly in the form of pasta and bread, cereals and grains are almost a staple in today’s average American diet.

What you may have missed is the fact that all grains are exceedingly acidic in nature, and has gluten, a common allergen.

Also, pasta and bread are usually made with processed, bleached flours that further add to the acidity.

The starches contained in these foods are broken down into sugars, which your body later stores as fat.

Whole grain products may sound harmless, but they’re also often processed as bleached-out flour and have the “whole grains” integrated later.

To truly know that a product is made from whole grains, be sure to check the label and see that it doesn’t say “refined wheat flour” or “refined flour.”

2. Refined Sugars

High levels of insulin in your body activates enzymes that raise levels of arachidonic acids in your blood, which leads to inflammation.

Moreover, processed sugars like high-fructose corn syrup can cause a spike in your body’s insulin levels. Foods with high Glycemic Indexes (GI) tend to trigger it.

The GI rates carbohydrates with the effect they have on the blood glucose level.

3. Polyunsaturated Oils

These are high in omega-6 fatty acids that the body converts to arachidonic acid.

Soy, sunflower, peanut, corn, and safflower, to name a few have little to no omega-3 fatty acids at all.

The ones which do have it such as flaxseed and olive oils soothe inflammation.

You should also avoid hydrogenated and partially hydrogenated oils, and trans-fats because these produce free radicals that also lead to inflammation.

4. Saturated Fats

These are found in eggs, dairy, and red meat; while these foods are important sources of vitamins and minerals, they also have arachidonic acid.

With eggs, don’t break the egg yolks when you cook.

It is where the saturated fats are high in amount, and while raw, where arachidonic acid is formed.

Take note, however, that arachidonic acid is essential for health, but an excessive amount leads to inflammation.

Select lean cuts of red meat or choose to completely eliminate them and go with fish, venison, or poultry.

5. Processed Meats

These include hot dogs, sausages, lunch meats, and they contain vast amounts of nitrites, which have been associated with chronic diseased and joint inflammation.

Some people are born with nitrite allergy or develop them over time.

However, most don’t know it until they get tested by a doctor to find out if they are allergic to nitrite-containing foods.

7. Nightshade Fruits and Vegetables

Although there’s no formal research yet, it has been observed that some nightshade plants such as eggplants, tomatoes, and potatoes trigger inflammation in the joints and muscles.

These plants have a chemical called solanine that becomes the trigger chemical.

8. Foods you are Allergic to

While it may seem obvious to avoid these foods, you’ll notice a significant improvement in your joint pains when you do so.

Over time, when you know the foods that cause inflammation and actively choose to avoid them, you can adopt a diet best for not only your joint pains but overall relief.

With all these foods to avoid for inflammation, what can you do?

Bodybuilders and health experts have long expressed the importance of eating as much variety as possible, and we’re getting to the exciting part: the foods you can consume to help with joint pain.


Nutrients that Sooth Joint Pain

foods-to-eat

Before we get to the foods to consume, it is best to start with understanding the primary nutrients that are known to prevent and fight off pain.

This will make it easier for you to choose foods that provide two benefits in one: energy and pain relief.

Vitamin B – often efficient in hip pain relief. B vitamins ease pain in the joints and lessen inflammation.

Vitamin C – one of the most vital nutrients in your battle against arthritis pain.

This vitamin slows down the deterioration of joints, therefore slowing down the development and henceforth averting arthritis.

It gives your body the antioxidants that manage the action of free radicals.

It is also a key element in collagen formation, which is the significant component in bone and cartilage formation.

Calcium and Vitamin D – help prevent joint pain and protect your bones.

Calcium is known to avert the loss of bone density, thus keeping osteoporosis at bay.

Vitamin E – is also an effective pain reliever. People suffering from osteoarthritis especially find this helpful in easing pain experienced.


Foods that Combat Inflammation

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Our list is not exhaustive and includes foods according to the nutrients they have.

However, a combination of these will provide you with a meal rich in pain soothing nutrients.

1. Whole Foods

These are the best source of joint pain relief. Apples, bananas, cinnamon, pumpkins, raisins, and whole grains are excellent sources of energy and fiber.

These provide a mixture of several vitamins and give you the minimum daily requirements you need.

2. Vegetables

Broccoli, cabbage, cauliflower, and spinach are excellent sources of vitamin E and C. You can also find vitamin C in some fruits such as apples, grapes, mangoes, and oranges.

Wheat and other whole grains are also good sources of vitamin B and E.

3. Fish

You can not only get vitamin D from fish but also omega-3 fatty acids that help reduce pain and inflammation.

Mackerel, salmon, trout, and tuna are just some of the fatty fish you can add to your diet.

A couple times of week eating fish is good, but if you’re not a big fan of fish, you can consult your doctor about taking omega-3 supplements.

4. Garlic and Turmeric

A member of the allium family, garlic contains a compound called diallyl disulfide that helps with several diseases, including arthritis.

Turmeric is noted for its anti-inflammatory benefit. It is often used in traditional Asian medicine because of its properties.

You can add turmeric to your eggs, sauces, or smoothies.

5. Green Tea

If you’re a fan of tea, this is already a natural step.

Green tea is among the most widely consumed drinks in the world, and its health effects are much celebrated.

It possesses anti-inflammatory properties and has been observed to be an active component in nutritional therapy.

Green tea contains high levels of polyphenols, which are antioxidants that slow down cartilage damage and reduce inflammation.

6. Hot Peppers

Habanero and serrano are rich in capsaicin, which has shown positive effects on relieving pain and inflammation, even preventing cancer as well.

Generally, the hotter the pepper, the more capsaicin there is. This means that mild peppers may only have little effect in relieving joint pain.

7. Nuts

Walnuts are loaded with compounds and nutrients that help reduce joint inflammation.

They are high in omega-3 fatty acids.

Plus, nuts are good for your heart and have high levels of vitamin E, calcium, magnesium, and zinc.

These also have alpha-linolenic acid that boosts the immune system.


The Bottom Line

Clearly, your diet plays a significant role in experiencing and preventing joint pains.

Fortunately, the several foods above contain potent components that provide relief from inflammation, while also bettering your general health.

Also take note that being overweight can put extra pressure on your joints, which can worsen the symptoms of arthritis.

Having a balanced diet rich in anti-inflammatory fats, fiber, and plants can help you in managing your arthritis and maintaining a healthy weight.


High Carb Foods to Avoid for Reducing Inflammation

There have been many discussions recently on the topic of carbs – are they bad for you, are they good for you?

And if so, how much carbs is healthy to consume? How do carbs work with other diseases and conditions?

After these questions, a lot of studies followed studies that dug deeper into this subject and tried to find out the answers.

As a result of the studies, we found out that carbs are actually beneficial to our bodies, but only in limited quantities.

Consuming too many carbs can lead to chronic inflammation, which can lead to other diseases, which makes them something to be wary of constantly.

There are many low-carb diets that are intended to help you lose weight through minimizing the intake of carbs, and most of them have a list of foods to consume and foods to avoid during the time you’re dieting.

Because the list of “yes foods” and its substitutes is long, below you can find a list of foods you should avoid if you want to minimize your carbohydrates intake.


High Carb Foods to Avoid (or Limit)

Bread and Grains

White flour products, mostly bread and grains are what is called refined carbohydrates.

These refined carbohydrates have a higher glycemic index than other types of natural foods and have the potential to raise the blood sugar level rapidly.

By raising the blood sugar level, the inflammatory markers all over your system are triggered, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.

bread-high-carb-food-to-avoid

Certain Fruits

While most fruits are healthy and low on carbs, there are some that you would be better off without, or better off with limited quantities of it.

Most of these fruits are sweet and dried fruits, including bananas, raisins, dates, mangoes, and pears.

Dried berries are also high on carbs, but they have also a lot of fiber and antioxidant properties, which makes them a great addition to your healthy diet (in limited quantities of course)

Starchy Vegetables

Same as fruits, vegetables are very healthy to consume, regardless of what kind of diet you’re using.

However, there are also some types of vegetables that you’re better off without, especially if you’re on a low carb diet.

These vegetables are corn, potato, sweet potato, yams, and beets.

Pasta

Pasta is one of those foods that’s easy to find, easy to cook and easy to put weight on with.

It’s very high in carb count, which gives you a sudden rush of energy that doesn’t last for long.

This is probably why you don’t fill full for long when eating it, which increases the cravings you might have and ultimately result in you gaining weight and developing other chronic diseases.

Cereal

Cereals are a common breakfast for thousands of people around the world and a great healthy source of carbs.

However, many types of cereals contain high levels of carbohydrates that even a small bowl of cereal is enough to pass your daily intake of carbs.

Beer

Alcohol is not necessarily bad or high in carbs if consumed in moderate quantities.

However, beer has more carbs than most common types of alcohol that not only cause that bloating feeling, but also a rapid increase in body weight.

This is mainly a result of you consuming carbs in liquid form instead of solid foods.

Sweetened Yogurt

If consumed plain, yogurt is healthy food and a great addition to your diet.

But most people tend to consume sweetened yogurt instead of a regular one, which contains extremely high levels of carbs, some as much as desserts if combined with sweet fruits.

Instead, a better option would be to mix plain yogurt with some low-carb fruits.

Juice

Juice is one of the worst liquids you can consume if you’re on a low-carb diet because it contains so many fast-digesting carbs and has the potential to increase the blood sugar levels rapidly.

And the bad effects are more damaging if you choose to consume fruit juice instead of vegetable juice because most fruits have more carbs than vegetables.

So, if you have to consume some type of juice, choose a vegetable juice instead of a fruit one.

Low fat and Fat-Free Salad Dressings

While salad dressings enhance the flavor of the salad and make it taste better, they often increase the number of carbs you consume with your salad.

This often masks hunger for a short while to later come back with more cravings and a feeling of hunger.

You can minimize the carb intake by having fuller meals, with full-fat dressings and a healthy type of oil.

Beans and Legumes

Beans and legumes are considered a healthy food, but some of them have a high carb count which might nullify the positive effects of consuming them.

On this note, beans and legumes with higher carb count are pinto beans, chickpeas, and black beans, so it better to avoid these in your diet.

If you want to cook some type of beans and legumes, peas have a lower amount of carbs among this group.

Honey or Sugar

These are a more obvious part of the list as sugars are something you should avoid on a low-carb diet, including natural ones.

Maple syrup, agave nectar, honey, and white sugar have significantly high levels of carbs and no nutritional value, which makes them not only an unnecessary addition to your diet but also a harmful one.

Chips and Crackers

Of course, chips and crackers are many people’s favorite snacks, but are they really worth eating?

Most of them contain high amounts of additives and even higher amounts of carbohydrates, so it’s best to avoid consuming them if you’re on a low-carb diet.

Milk

Milk is an extremely healthy beverage with lots of nutrients, one of the most important ones being calcium, potassium and vitamin B.

But, because of the high amount of carbs, it’s recommended to avoid it if you’re on a carb-restricted diet.

Even low-fat and fat-free milk contain the same quantities of carbs as regular, full-fat milk, so if you need something to add to your coffee or other drink, you can use cream or half and half as a substitute.

Gluten-Free Baked Goods

Gluten has become really popular in the past few years, and not for good things.

It can cause inflammation in your body which can lead to other difficulties and conditions.

But, while most recommend avoiding gluten completely, some gluten-free baked products have significantly higher quantities of carbs than regular products.

Some of these include muffins, bread, and other gluten-free baked goods.


The Organic Total Body Reboot

The Organic Total Body Reboot is a program anyone can use not only to maintain a healthy lifestyle and help the body function properly.

The program helps towards becoming a healthier version of you through a few elements:

  • A quick start guide to help you set up for your new healthy lifestyle
  • Day to day meal plan with well thought-out meal plans containing healthy foods that will provide you with a natural source of energy
  • Organic tips to boost your progress
  • Workout plan with a few useful, but yet simple exercises to get the best benefits of the program
  • Vitamin and Supplement guide to help you get faster results
  • Videos that will explain every component of the program and how to use it most efficiently towards weight-loss and overall health improvement

Every single part of the program is oriented towards helping the user understand their body, set their mindset and adjust their lifestyle not only to lose weight but also to become as healthy as possible.

If you do a small research on the internet, you can find many testimonials of previous users of the program that tell their story of how Organic Total Body Reboot has helped them and based on that, make a decision to change your life and buy your own copy of the program.


Conclusion

The debate about carbs and their effects is still a hot topic as it has ever been, but most nutritionists agree that too many carbs aren’t good for you while you’re dieting.

While there are other foods with higher carb count than others, the ones we just listed are foods most experts agree are bad if you want to restrict your carb intake.


Anti-Inflammatory Diet Plan – Reduce Chronic Inflammation

A well-known fact today is chronic inflammation as the perpetrator behind many serious illnesses, including heart diseases, various types of cancer and Alzheimer’s disease.

Redness, heat, swelling, and pain are the most common indicators of inflammation on the surface of the body.

It’s the natural healing response of the body that brings more immune activity to a certain part of the body that has been damaged.

But when the anti-inflammatory response doesn’t stop, the healthy tissue in your body gets damaged which causes illness.

Common contributors to inflammation are lack of exercise, genetics, and exposure to toxins, but also the way you eat.

There are many types of foods that can worsen or improve the situation, and learning how these foods affect your body can help you manage the inflammation and reduce the risk of having some long-term disease.

General Tips:

  • Aim for variety
  • Consume fresh food
  • Minimize the consumption of processed food and fast food
  • Eat a lot of fruits and vegetables

Caloric Intake

Anything between 2,000 and 3,000 calories a day is enough for a healthy adult to keep the body functioning healthy, depending on the personal characteristics and lifestyle.

For instance, women and smaller people, as well as less active people require fewer calories than others, while men and physically active people need more calories to last them the day.

So, if you’re eating food with an adequate number of calories your body needs, you won’t experience any spikes in body weight.

To calculate how much calories you usually need, the following distribution is appropriate for most people: 40 to 50 percent from carbohydrates, 30 percent from fat, and 20 to 30 percent from protein.

Additionally, you should aim to include carbs, fat, and protein in every meal.

Protein

If you’re consuming around 2,000 calories daily, you should consume 80 to 120 grams of protein a day, with the exception of some groups of people that have liver or kidney problems, allergies, or some type of an autoimmune disease.

Fish and high-quality natural cheese and yogurt are the best sources of natural protein, while animal protein should be avoided.

Consume more vegetables to get the healthy type of protein in your body, especially beans and soybeans which have tons of vegetable protein in them.

Carbohydrates

On a diet of 2,000 calories a day, adult women should consume anywhere from 160 to 200 grams of carbs per day. Men, on the other hand, should consume between 240 to 300 grams of carbohydrates daily.

In both cases, the carbs should come from a less-refined and less-processed sources of food that have a low glycemic index.

To do this, you should eat more natural sources of carbs such as beans, winter squashes, sweet potatoes, and more whole grain products such as brown rice and bulgur wheat where the grain is intact.

Also, tend to avoid foods made with made with flour and sugar like bread and most packaged snack foods, as well as foods with high fructose corn syrup.

You can eat pasta al dente but in moderate quantities.

Fats

On a 2,000 calorie a day diet, 600 of these calories can come from fat, which is around 67 grams of fat and it should be in a ratio of 1:2:1 of saturated to monounsaturated to polyunsaturated fat.

To reduce the number of saturated fats you consume, you should eat less butter, cream, high-fat cheese, unskinned chicken and fatty meats, as well as products made with palm kernel oil.

While cooking, use extra virgin olive oil or expeller-pressed, organic canola oil or organic, high-oleic, expeller pressed versions of sunflower and safflower oil.

Don’t use or avoid using regular safflower and sunflower oils, corn oil, cottonseed oil, and mixed vegetable oils.

Fats you should definitely avoid using completely are margarine vegetable shortening, and all products listing them as ingredients, as well as products made with partially hydrogenated oils of any kind, as well as products made with refined soybean oil.

Natural sources of fats include avocados and nuts, especially walnuts, cashews, almonds, and kinds of butter made from these nuts.

For your omega-3 fatty acids intake, you can consume several types of fish: salmon (preferably fresh), sardines packed in water or olive oil, herring, or black cod (sablefish, butterfish).

Other healthy sources of omega-3 fatty acids are omega-3 fortified eggs, hemp seeds, flaxseeds (preferably freshly ground) and walnuts.

You can also take a fish oil supplement with EPA and DHA in them, in a daily dosage of 2-3 grams.

Fiber

A healthy dose of fiber is 40 grams daily, which can be done by increasing the consumption of certain types of foods like berries, beans, and whole grains.

A good source of fiber are ready-made cereals, but make sure to read their labels beforehand to make sure they have enough fibers in them.

At least 4, or even better 5 grams of bran per one-ounce serving is the ideal quantity you should look for.

Phytonutrients

The best way to be sure you’ve consumed enough natural phytonutrients is to eat fruits, vegetables, and mushrooms.

This will give you the necessary protection against age-related diseases such as cancer, neurodegenerative and cardiovascular diseases.

Fruits and vegetables that have a strong color (berries, tomatoes, oranges, yellow fruits, and leafy greens) have more phytonutrients, so you should try to eat as many of them as possible, along with cabbage and other cruciferous vegetables.

Additionally, you should include as many soy foods as you can, such as edamame, soy nuts, soy milk, tofu, and tempeh.

It’s also important to choose organic produce as much as possible, especially when it comes to crops.

You can find out which crops are most likely to contain pesticide residues on www.foodnews.org and avoid them in your next meals.

When you’re choosing your beverages, choose tea over coffee and red wine over other alcohols (in moderate quantities).

And if you’re up for something sweet, dark chocolate with a minimum 70% cocoa is the best choice of sweet food.

Vitamins and Minerals

Vitamins and minerals are best to be consumed through fruits and vegetables.

If we’re talking about exact numbers, the following antioxidant count is the best combination for the day: Vitamin C: 200b milligrams a day + Vitamin E: 400 IU of natural mixed tocopherols (d-alpha-tocopherol with other tocopherols, or, better, a minimum of 80 milligrams of natural mixed tocopherols and tocotrienols) + Selenium: 200 micrograms of an organic (yeast-bound) form + Mixed carotenoids: 10,000-15,000 IU daily.

These amounts can also be consumed through a daily multivitamin/multimineral supplement that is able to provide at least 400 micrograms of folic acid and 2000 IU of vitamin D.

The supplements should be without iron, (unless the person consuming it is a female with regular menstrual periods) and no preformed vitamin A.

Women have a different schedule of the needed vitamins and minerals because they need more calcium than men, preferably 500 to 700 milligrams daily in accordance with their diet, while men should avoid supplemental calcium.

Other Dietary Supplements

Unless you eat oily fish twice a week, you should take supplemental fish oil, preferably in capsule or liquid form that contains both EPA and DHA.

Additionally, you should look for molecularly distilled products certified to be free of heavy metals and other contaminants.

Make sure to consult your doctor about going on a low-dose aspirin therapy with 81 to 162 milligrams of aspirin a day.

Unless you eat turmeric and ginger regularly, you should consume CoQ10: 60-100 milligrams of a soft gel form taken with your largest meal, and if you are prone to metabolic syndrome, take 100 to 400 milligrams of alpha-lipoic acid a day.

Water

Pure water is, of course, the best source of water you can consume, specifically bottles water or water that passed through a home purifier.

You should also consume drinks that contain more water in them and avoid tap water that has a lot of chlorine or other chemicals in it.

Tend to consume bottled water if you’re located in an area where the water is contaminated or unhealthy in any way.

9 Best Anti-Inflammatory Foods to Reduce Chronic Inflammation

Contrary to the general belief that inflammation is an enemy of our health, it actually benefits it.

It’s our body’s natural response to fighting off injuries and infections, where the immune system sends off chemicals that kill off the pathogens that cause infection and clear out the damaged tissue.

What is bad for our bodies is chronic inflammation.

This happens when the body’s immune system doesn’t stop when the damaged tissue is eliminated and continues removing more tissue, in most cases healthy tissue from our body.

This chronic inflammation is the underlying cause not only of pain but also many other diseases, some more serious than others.

There are many triggers for inflammation and many things that worsen the inflammation in your body.

But on the other side, there are also many things you can do, foods you can avoid and habits you can incorporate in your life to help your immune system fight off inflammation.

All of these are further explained below.


How Sugar Causes Inflammation

Sugar causes inflammation because of various different factors.

One of them is high blood sugar level that results with the production of pro-inflammatory molecules-cytokines, AGEs and prevents your body from accepting insulin and with it, to regulate sugar.

This does not only trigger inflammation but also worsens some conditions such as diabetes, obesity and clogged veins.


Foods that cause Inflammation

Sugar

Sugar is a well-known factor for inflammation all around the body, and consuming foods with high levels of sugar can cause some serious conditions, one of the worse ones being cancer and diabetes.

The sucrose found in sugar has also been proven to block the positive effects of the omega-3 fatty acids, which can make the inflammation in the body that much worse.

Fried foods

Fried foods, especially deep fried foods are extremely high in saturated fats which have been known to cause an increase in the number of fat cells, inflammatory cells in the fat tissue, insulin resistance and disruption of the metabolism in your cells.

Needless to say, all of this can cause extreme spikes in the inflammatory markers all over your body.

Sodas

Sodas have a ton of chemicals and additives in them, elements that can cause massive inflammation throughout your whole body.

Even the smallest amount of soda can cause or worsen the inflammation in your body.

Refined Carbs

Refined carbs have had their fiber quantities removed, fibers that help regulate the blood sugar levels, promote fullness and boost your gut’s health.

This leads to carbs causing a higher glycemic index which has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system.

Lard

High fat or lard promotes the production of endotoxins that stimulate the immune cells to start emitting an anti-inflammatory response, which is not necessarily a bad thing.

But, the bad thing about lard is that it causes TOO MUCH of an anti-inflammatory response, which results in the destruction of healthy cells.

This leads to chronic inflammation and with time, other damaging diseases.

Processed Meats

Processed meats cause inflammation because of the advanced glycation end products in it, which are formed by cooking it on a high temperature.

The World Health Organization has even classified processed meats as carcinogenic foods to humans because of how much they worsen the inflammation.


Long Term Health Problems

Most frequently, inflammation presents itself with discomfort, itching, and pain in some part of the body, but if left untreated, it can cause some more serious symptoms and diseases.

On the less serious side, you can experience fatigue, red eyes, brain fog, and stiffness, but in cases of prolonged inflammation, or chronic inflammation, you can develop and experience heart disease, cancer, Alzheimer’s or diabetes.

As we all know, these are devastating conditions that have the potential to ruin one’s health overall.


Lifestyle Changes Can Reduce Inflammation

Certain changes in lifestyle can strengthen your body and immune system, which will reduce the probability of you experiencing inflammation.

For instance, eating the right foods, especially at breakfast will prepare your body for the day and equip it with everything it needs to function healthily.

Try to eat as clean as possible and avoid processed foods that block your body from functioning properly.

Additionally, doing some exercises helps your body revitalize its muscles, joints and blood circulation, which maintains your metabolism healthy and strong, resulting in improving its ability to fight inflammation.

With time, you will feel your body starting to fight off inflammation on its own and become as healthy as it could be.


Anti-inflammatory Foods

Turmeric and Curcumin

Turmeric and Curcumin are a blessing for your body when you’re experiencing inflammation.

Curcumin is the main ingredient in turmeric and extremely rich in antioxidant compounds which helps your body fight off inflammation naturally and boost your overall immunity.

Fruits

There are many fruits that are natural fighters against inflammation with high amounts of antioxidants and nutrients that maintain a healthy heart and brain function and boost the anti-inflammatory compounds in your organism.

Some of these fruits are tomatoes, apples, berries, and oranges.

Omega 3’s

Omega 3 fatty acids are one of the healthiest nutrients your whole body benefits from.

These acids support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation and pain throughout the whole body.

Fatty Fish

Fatty fish is so healthy exactly because of the Omega 3 fatty acids, which are one of the most effective anti-inflammatory elements and the healthiest nutrients for the whole body.

They also support the healthy brain and cardiovascular function as well as minimize the damaging effects of diabetes, which ultimately results in less inflammation throughout the whole body.

Olive Oil

Olive oil is the top choice you should make when it comes to healthy oils.

Consuming it doesn’t only reduce inflammation, but it also reduces the risk of heart diseases, brain cancer, as well as other serious conditions.

Vitamin D

Low vitamin D levels have been related to developing asthma, cancer, diabetes, and arthritis.

This is because Vitamin D helps activate a gene called MKP-1 which boosts with the anti-inflammatory bodies and helps your body fight inflammation.

Green Leafy Vegetables

Leafy Vegetables are rich in vitamins A, C, and K. These vitamins protect your whole body, starting from your skin and your eyes to your bones and internal organs, which prevents, heals and treats the effects from inflammation.

Green Tea

Green tea rich in flavonoids that protect the cells from aging, cell damage and is especially effective against arthritis and relieving pain caused by arthritis thanks to a substance called epigallocatechin-3-gallate (EGCG).

It also fights against the chemicals that are responsible for inflammation and cell damage, at the same time supporting and protecting the fatty acids in your organism.

Nuts

Nuts are one of the best natural sources of omega-3 fatty acids, as well as monosaturated fatty acids, which we previously mentioned as extremely efficient against inflammation.

This is because they provide the body with a natural source of energy that doesn’t strain its function and maintains energy on a healthy level.


Benefits of anti-inflammatory foods and diet

Food can be a major factor for causing inflammation, but also healing it.

Having a healthy, natural diet with less processed foods can help you improve your overall health state and eliminate any inflammation you might have.

Workout programs like the Organic Total Body Reboot can help you fight inflammation through a few simple exercises.

It doesn’t require you to starve your body with strict diets, nor do high-intensity exercises that will leave you with painful muscles and joints.

By doing just a few simple exercises for only a week you can lose weight, improve your digestive health and regularity, improved your energy levels and most importantly, reduce inflammation in your body.

The Total Body Reboot program has a goal of helping people reduce and prevent inflammation through resetting their metabolism, improve the absorption of nutrients to increase energy levels and ultimately bring the body back to a healthy state.


Conclusion

What makes inflammation so dangerous is that it has general symptoms you can find in many other conditions, but if left untreated, the results can be devastating.

Over time, doctors and nutrition specialist have realized what inflammation does to the body and how damaging it can be in the long run.

Because of this realization, continuous researches are done towards helping people understand inflammation better and finding solutions to beat the inflammation they might have.

As a result of those efforts, today we have the knowledge and means not only to heal inflammation in our bodies but also to prevent it.


11 Easy Anti-Inflammatory Breakfast Recipe Ideas

Inflammation is something everyone has experienced or will experience at some point in their life.

It’s our body’s natural reaction to fighting with infections, damaged tissue or any type of injury that has happened in your body.

While it’s usually a passing thing if left untreated inflammation can cause some serious conditions and worsen others.

Inflammation can lead to diabetes and cardiovascular diseases, as well as chronic pain.


What Not to Eat for Breakfast if You Have Inflammation

When your body is experiencing inflammation, there are some foods that can worsen the condition of it.

You should try to avoid these foods to be able to fight through the inflammation and help your body recover easier and faster:

Sugary Foods and Drinks

Sugary foods and drinks can lead to obesity, which can later lead to diabetes and other heart problems with it.

These are well-known factors for inflammation all around the body, but new research has also shown that consuming foods and drinks that have high levels of sugar can cause even more serious conditions, one of the worst ones being cancer.

Moreover, the sucrose found in sugar has been proven to block the positive effects of the omega-3 fatty acids, which can worsen the inflammation you’re experiencing.

Saturated Fats

Saturated fats can trigger a type of inflammation called adipose, which is inflammation of the fat tissue.

This type of inflammation has been known to worsen certain bone conditions such as arthritis and cause several types of heart diseases.

Additionally, they can lower the good cholesterol called HDL and impair the function of the endothelial cells found in your arteries, which will deteriorate blood flow and worsen the inflammation.

Saturated fats can be found in certain types of margarine used to produce processed foods to extend their life, and in great quantities in pizzas and cheese.

Soybean and Vegetable Oil

Soybean and vegetable oils are full of omega-6 fatty acids. While the body benefits from a good balance of omega-6 and omega-3 fatty acids, excess consumption of omega-6 fatty acids can lead to the production of pro-inflammatory chemicals. 

Instead, the best option for you, if you’re experiencing inflammation or want to eat healthier in general, would be to replace vegetable oil with a healthier type of oil, and one of the best anti-inflammatory ones is the extra virgin olive oil.

White Flour Products

White flour products, white rice, white potatoes, and cereals are all considered refined carbohydrates.

The refined carbs have a higher glycemic index that has the potential to raise the blood sugar level rapidly and with it, raise the inflammatory markers all over your system, which is the number one reason doctors recommend avoiding white flour products and replacing them with a healthier substitute.

Artificial Sweeteners

The main ingredient in sodas worldwide is a chemical called Aspartame, which is an artificial sweetener that many people are intolerable of but don’t realize it.

As a result of this intolerance, the body starts trying to fight off the chemicals as a natural response which can cause or worsen the inflammation in your body.

When you’re preparing your next breakfast, instead of reaching out for that soda, try preparing yourself a delicious smoothie or squeezing yourself a nice, refreshing juice.


What to Eat at Breakfast if You Have Inflammation?

As there are foods that worsen inflammation, there are those foods that help fight through it.

By consuming these foods, you’re helping your body regenerate faster and produce healthy cells that fight off inflammation.

They contain a variety of chemicals, nutrients and anti-inflammatory properties that will not only help you fight and prevent inflammation but will also boost your overall health.

With that in mind, if you’re experiencing inflammation, tend to consume the following foods:

Eggs

Eggs are the most common breakfast food around the world, regardless of the region or culture.

In fact, it’s difficult to find a healthy diet that doesn’t have eggs in it, whole or part of it (the white or the yolk).

They contain an abundance of healthy nutrients such as the natural, high-quality protein, vitamin B2, selenium, and various minerals.

The anti-inflammatory properties of the eggs come from the chlorine in it, which has been found to be effective against inflammation throughout the whole body.

You can consume eggs any way you want, boiled, fried with extra virgin olive oil or as a delicious omelet.

Coffee

I’m sure many of you smiled when you saw coffee on this list. It’s one of the most consumed beverages in the world most people can’t imagine their day without.

The vast majority of people tend to drink it in the morning, before or during their breakfast to give them that extra energy boost and wake up their sleeping body, but not many realize coffee has other, more useful benefits for your body.

It contains many antioxidant compounds that are effective against the known pro-inflammatory protein called C-reactive protein.

This makes it a great addition to your morning meal, either as a liquid drink or mixed in a pastry. But, avoid adding milk or sugar in it to maximize its anti-inflammatory effects.

Whole grains

Before I start explaining the benefits of whole grains, let’s clarify what the term means. Whole grains are foods that contain the entire grain which is the bran, the endosperm, and the germ.

To put it in blunt terms, the following foods are whole grain foods:

  • Whole grain bread
  • Oatmeal
  • Brown rice
  • Buckwheat
  • Popcorn
  • Wheat (bulgur)

While you probably connect most of these with lunch rather than breakfast, most of them are included in foods we already consume at breakfast.

The anti-inflammatory properties they have are due to the low glycemic index. 

This means that they are very healthy to consume because they don’t raise your blood sugar level rapidly which is a common cause of inflammation and complications caused by diabetes.

Whole grains can be found in oatmeal, granola, and bread, so if you want to include them in your breakfast schedule, you have a whole pallet of products to choose from.

Berries

Berries are one of the healthiest breakfast fruits out there thanks to the anthocyanins found in them.

It’s an antioxidant that reduces inflammation, prevents the development of various diseases and boosts the production of healthy cells throughout your body.

It’s also responsible for the dark color of the berries, which you can use as an indicator of the concentration of antioxidants in fruits.

Berries are one of the easiest ingredients to use in any type of breakfast. You can add them in your oatmeal, make a delicious berry parfait or mix them in a colorful smoothie.

Any way will guarantee you receive the antioxidants your body needs to fight off inflammation.

Chia seeds

These tiny seeds have proven themselves time and time again. Although seemingly small in size, they are packed with tons of nutrients, some of which are omega-3 fatty acids (the best plant-based source), fibers and natural proteins.

chia-seeds-anti-inflammatory

These nutrients support the healthy function of the brain and the heart and are extremely efficient in boosting the production of healthy cells which ultimately results in less inflammation throughout the whole body.

Organic Detox Cleanse

Besides just breakfast, we need to watch what we eat throughout the day. Usually around dinner time is when most people consume most of their calories. It is quite easy to mindlessly eat the foods which are causing us inflammation.

Trying a detox cleanse can help the body flush out the toxins and bacteria which causes inflammation. Most foods consumed today are genetically modified which stops our body from absorbing the nutrients that we need.

Thomas Delauer is the creator of The Organic Total Body Reboot. He has helped many of his clients achieve their fitness and health goals. The Organic Total Reboot provides easy to follow recipes including a shopping list outlining all the ingredients you need.

He also recommends the supplements which can help improve mental clarity, lower stress levels and increase your energy and reduce inflammation. He also includes a video series outlining the importance of nutrition and what to do after completing the detox cleanse.

This is not a detox focused on just juices. This program is designed to give you the proper cleanse your body needs for it to absorb nutrients from organic whole foods. Thomas’s goal is to reduce inflammation, improve digestion and increase your energy.

Click here to read my review on The Organic Total Reboot.


11 Easy Anti Inflammatory Breakfast Recipes

1. Berry porridge

Ingredients:
1.5cups oats
4 tablespoons chia seeds
3-4cups of coconut drinking milk
3 tablespoons raw cacao
stevia
berries (fresh or frozen)

Combine the oats, coconut milk, chia seeds, the cacao and stevia in a saucepan. Bring to a boil and lower heat until the oats are cooked. Put them in a bowl and top with cherries and other toppings to your taste (coconut, maple syrup, dark chocolate…).

2. Coffee parfait

Ingredients:
½ cup yogurt
2 teaspoons coffee (brewed)
¼ cup pecans (chopped)
Stevia

Mix the coffee and stevia with the yogurt and pour them in a glass or a bowl. Pour one layer of the mixture and a layer of pecans until you’ve reached a quantity that will fill you up. Use garnish to taste (mint or berries go well with this recipe).

3. Crunchy granola

Ingredients:
2 cups granola oats
¼ cup walnuts (chopped)
2 tablespoons chia seeds
¼ teaspoon ground nutmeg
¼ cup honey
4 tablespoons unsalted butter, melted
Dried berries to taste

Prepare a baking sheet and preheat your oven. Mix together the oats, walnuts, dried berries, chia seeds, and spices and spread over the baking sheet. Melt the butter and in another bowl mix together the honey and butter. Pour it over the mixture on the baking sheet and bake for 25 minutes until it turns golden. Once it cools down, break it down in pieces and consume whenever you desire.

4. Toast with salmon, avocado and eggs

Ingredients:
2 bread slices
2 avocado slices
1/4 tsp freshly squeezed lemon juice
3.5 oz smoked salmon
2 eggs
1 tablespoon sliced scallions

Before you start preparing the toast, you need to prepare the ingredients. Toast the bread slices, smash the avocado in a bowl and poach the eggs. Leave the eggs aside to cool down
Add the lemon juice to the mashed avocados and salt to taste. Once you’ve mixed it well, spread it over the toasted bread and add the smoked salmon to each piece. Add the poached eggs on top of the salmon and sprinkle the scallions or other toppings to your taste.

5. Berry smoothie

Ingredients:
Berries to taste (frozen or fresh)
½ cup plain yogurt

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

6. Yogurt, berries and chia seeds parfait

Ingredients:
½ cup fresh raspberries
2 tablespoons chia seeds
16 oz. plain yogurt
Fresh anti-inflammatory fruits
Honey

Mash the raspberries in a bowl and add the chia seeds and honey. In a small glass or a bowl place a layer of yogurt, then a layer of the mixture on top of it, then again yogurt. Layer until you’ve used all the ingredients. Top it with fresh fruits and flavor to taste (cinnamon, maple syrup…)

7. Chia granola pudding

Ingredients:
3 tablespoons chia seeds
1 cup granola
1/2 cup water
1 1/4 cup light almond milk
1/2 teaspoon vanilla
1 teaspoon maple syrup
1 cup fresh berries

Combine the almond milk, water and chia seeds in a bowl and leave in a refrigerator overnight (minimum an hour). In the morning, top with berries, granola and other toppings to your taste. You can add different flavors to the milk and toppings to modify the taste, such as vanilla, coconut and maple syrup.

8. Baked eggs with herbs

Ingredients:
2 eggs
1 teaspoon melted butter
1 tablespoon milk

Sprinkle of garlic powder, dried thyme, dried oregano, dried parsley, and dried dill
Preheat your oven at a low temperature. Layer the baking pan with milk and butter and crack the eggs on it. Sprinkle the herbs over the eggs and let the eggs bake for a few minutes. You can take them out whenever they’re a temperature to your liking.

9. Greek yogurt smoothie

Ingredients:
1 cup almond or coconut milk
½ cup plain Greek yogurt
¼ cup baby spinach
¼ cup blueberries (fresh or frozen)
1 tablespoon nut butter

Put all ingredients in a blender and mix until you get a smooth mixture. Pour in a glass and consume on the go!

10. Crepes

Ingredients:
2 pasture-raised eggs
1 tbsp. coconut oil
1 tbsp. butter
2 tbsp. coconut flour
1/3 cup coconut milk
1/8 tsp. pink salt
Greek yogurt and berries for filling

In a bowl, mix together the eggs, sweetener, salt, and oil and add the coconut flour and milk afterward. Spread ¼ of the mixture on a pan or skillet and cook for a few minutes on each side. A good indicator when the crepe is cooked is when the edges are becoming dry and crunchy. Fill the crepe with the Greek yogurt and berries or any anti-inflammatory filling to your taste.

11. Coconut cream bowl with fresh berries

Ingredients:
½ cup of full-fat unsweetened coconut cream
½ cup of fresh berries of choice
1 Tbsp. chia seeds
1 Tbsp. slivered almonds

Add the coconut cream in a bowl or glass and top with the berries, chia seeds, and almonds. Add any other toppings to taste and consume.


Conclusion

It is said that the most important meal in the day is breakfast, and that’s with reason.

What you consume at breakfast set you up for the day and gives you the energy you need throughout the day, which makes it that much more important to carefully select the ingredients you include in your breakfast.

If you choose carefully, you will fight off inflammation easily with the recipes I listed and feel better every day.

Anti Inflammatory Foods List PDF (120 downloads)

Science Natural Supplements: Turmeric with BioPerine Review – Boost Your Immune System

If you’re thinking about buying Cody Bramlett’ Turmeric with BioPerine you might want to read my review first…

Hey there! I’m Elaine and today I will share my thoughts on Science Natural Supplements: Turmeric with BioPerine.

Anyone who has worked long in the retail industry knows how much damage it can cause to your lower back, arms, and legs.

The constant leaning and stretching to organize the products I did for the past 9 years have taken their toll on me and I started experiencing episodes of sharp pain in my back.

It started off with minor joint pain, then transferred to my back.

The pain started increasing, and after a while, the inflammation was getting close to being unbearable.

And having 3 young children didn’t make it easier for me. Jane and Jennie turned 3 years old and were becoming heavy to carry and even harder to chase around.

Melissa was 7, but that’s not quite the age you would let a child run around alone.

So, I was met with a situation where I had to care for 3 children, work and handle the pain at the same time.

Because of the inflammation, I had in my back, I couldn’t sleep well and have the necessary energy for work, and family and everything else.

I started getting less and less sleep, which caused a major lack of energy, which consequentially made me be in a horrible mood all the time.

I went to a few doctors who recommended going to therapies and massages, and so I did.

Some of those with electric therapy did help alleviate the pain, but it was all short-term. I spent a few months experimenting with different massage and relaxation therapies, but everything I did meant spending more and more money for a minimal or no effect.

So, I gave up on the therapies and tried to ignore the pain, which proved to be impossible.

Since I was disappointed and lost hope, I started becoming less and less willing to go out and just wanted to sleep so I wouldn’t feel the pain and discomfort.

It seemed like I was starting to go on a downward spiral in life, which honestly frightened me a bit.

I didn’t want to become depressed because of the pain and tiredness, but I couldn’t find anything that could help me.

One day, as I was laying down scrolling through social media, I saw someone recommending a certain turmeric supplement in a health group I joined.

This person said it was the best turmeric supplement for inflammation and that it helped them ease the pain in their back and arms.

Reading through the comment section, I saw that there were even more satisfied users that explained how turmeric with BioPerine has helped them with their inflammation, energy problems and sleeping.

So, upon reading many reviews on various turmeric supplements, I found the one that has helped the most sufferers like myself – Sciatica SOS.

Many said it was one of the best turmeric capsules they’ve ever had, and it was honestly pretty affordable.

Having no idea how turmeric and BioPerine supplements work, I went into research mode and started reading how it works, what it does, who makes it, is it natural and so on.

Everything a skeptical person would want to find out.

And, here’s what I found out…


Cody Bramlett’s Turmeric With BioPerine

A well-researched and tested health formula, Cody Bramlett’s Turmeric with BioPerine helps improve your health and energy levels.

Simply put, it makes you healthier and stronger in every sense of the word.

turmeric-with-BioPerine

What’s more, this supplement consists of an additional ingredient called Bioperine piperine, the most effective curcumin formula ever.

This health formula target several issues that are detrimental to our health.

For instance, it addresses not only the causes of storing excess fat within the body but also its repercussions.

Additionally, it effectively tackles inflammation, which is the root cause of several chronic diseases.

Further, it improves concentration and focus. The minerals and vitamins present in the turmeric and black pepper is another thing that improves the potency of this health formula, which is completely safe to consume.

Most importantly, this formula combines spices and healthy ingredients required to melt the excess fat stored within your body.

turmeric-with-bioperine-review

To put it succinctly, Cody Bramlett’s Turmeric with BioPerine is a one-of-its-kind dietary supplement.

It has a combination of spices, all of which are necessary to maintain good health.

If you’re looking for a health formula that lends your body great support as you try to lose weight, look no further than this supplement, because it also has all the multivitamins which you require.

Click here to check out Cody Bramlett’s Turmeric with BioPerine <<


Who is the creator of Science Natural Supplements Turmeric With BioPerine?

The main developer of this formula is Cody Bramlett. Innumerable people have benefited from the use of Turmeric with BioPerine.

Cody Bramlett has allowed numerous people to gain better control of their through this formula by helping them overcome age-related pains and aches, improving energy levels, and losing excess weight.

Cody Bramlett owns a gym in the city of San Diego and through this gym has helped innumerable people to improve their fitness.


What’s Included with Science Natural Supplements: Turmeric with BioPerine

Turmeric with BioPerine is a supplement that improves your overall health. It helps with inflammation, depression, sleep issues and weight loss.

While I hadn’t heard of BioPerine, I read that it’s the most efficient and highly concentrated curcumin formula.

It’s a formula developed by Cody Bramlett, an expert in weight loss and healthier living.

Everyone seemed to love it and said that it has proven to be the best turmeric supplement for inflammation, so I decided to order it.

I managed to quickly find their website where you can order it online along with additional plans and programs if you want to.

I was lucky enough to get the Bonus package they offer – 4 bottles for the price of 1! I mean, I was already ordering 1, so getting 4 bottles was a pure bargain. (oh yes, the offer is still active!)

this is an image of Turmeric with BioPerine Package Contents
Turmeric with BioPerine Package Contents

The package arrived EXTREMELY fast, just a few days actually. It was nice and tightly sealed, with all 60 capsules inside every bottle.

As always, I started reading the package and was surprised to see that it’s made of 100% organic and gluten-free ingredients that don’t harm the body as other formulas do.

The main 3 ingredients are highly beneficial nutrients with proven effects.

Even I have used them before as natural medicine or in cooking – Turmeric, Curcumin, and BioPerine.

These ingredients are packed with healthy nutrients that revitalize the whole body – Manganese, Iron, VitaminB6, Chromium, Calcium, Vitamin K, and Potassium.


Supplement Dosage

this is an image of turmeric with bioperine suggested use

There were instructions included on the package, which said to take 2 capsules a day with meals, so I knew what to do without having to google everything as usual.

I decided to take it starting the following day in the morning so I could have a “fresh start”.

Since we’re told all that traditional medicine doesn’t help and only laboratory meds work, I was a bit doubtful honestly.

But, I was desperate and would try anything, even if it did help only a bit.

So, I took the first capsule in the morning with my meal. Of course, I didn’t notice any effects then.

But after using it for only 2 days, I noticed my back loosened up and was becoming less stiff. After 4 days, my joint pain started disappearing, and my back felt…soft if you understand what I mean.

I could lie down without having to be careful of making any sudden movement and could relax.

The manganese, calcium and vitamin K penetrated my bones and started restoring what was damaged.

And, after day 7, I did something I hadn’t done in a while – I slept all night!! It was one of the best things that happened to me recently, to be honest.

I started sleeping better after that point, so my mood improved tremendously, as well as my energy levels.

Check out Science Natural Supplements Turmeric with BioPerine.<<


How this Formula Works

The main ingredient in Cody’s Turmeric with BioPerine health formula is curcumin, a chemical that’s been proven to help remove inflammation, the root cause of several chronic diseases, including, but not limited to, arthritis, high blood pressure, heart disease, and insomnia.

That said, to get great results from this formula, you need its organic version. Only then you can enjoy substantial and long-lasting benefits.

The following ingredients are present in the organic version of the healthful formula of Turmeric with BioPerine.

  • Potassium – It is useful in preventing cramps, reducing stress levels, and balancing pressure levels.
  • Calcium – It plays a major role in maintaining bone health and strong muscles, and improving nerve function.
  • Vitamin K – It helps keep osteoporosis at bay when you age.
  • Fiber – It not only improves digestion but also prevents inflammation in your intestine.
  • Vitamin B6 – It improves liver, kidney, eye, and skin health.
  • Manganese – It is crucial for bones, connective tissues, and blood circulation.
  • Iron – It invigorates you and ensures you have more energy to handle the demands, pressure, and stress of modern living.
  • Chromium – It helps to improve metabolism, which in turn makes it easier for you to lose weight.
  • Copper – It helps the body to deal with the effects of inflammation.

Check Out My Results From Using Science Natural Supplements: Turmeric with BioPerine

After 14 days of using it, Jane and Jennie were as wild as ever, but I noticed that I could keep up with them again.

I started to see why these capsules were called the best turmeric capsules.

But, the benefits I experienced weren’t only in my bones and muscles. After using it for a month, I felt an overall improvement in my whole health state.

I started eating regularly as previously, had more patience and my muscles felt stronger. I later found out this was thanks to the fiber and vitamin 6 the capsules had.

Thanks to the regulated food schedule and a balanced digestive system, I managed to lose the excess fat I built up over time.

My skin started clearing and becoming smoother, my hair shinier and my nails stronger.

I felt better both on the inside and the outside and regained my confidence. And, one of the many benefits is that my sex drive was back.

The manganese helped awaken my dormant sex hormones, so I was more willing to spend more time in the bedroom with my husband.

So now it’s not only MY favorite supplement now, it’s him too.

Update: I’m now at month 3 of using it and I couldn’t be happier. I wanted to just get rid of my inflammatory pain and I got so much more. My life improved in every aspect by just doing this tiny little thing. We often fail to recognize how much impact the small things like diet, pain, digestion, and immunity can have on our lives.

What’s The Price Of Turmeric With BioPerine?  

You’ll be glad to know that this healthful solution comes in more than one package.

Consumers have three options available to them. Your cost will depend largely on the kind of package you choose.

The maker of this product offers consumers an incentive to buy a bigger package. You get a discount on big purchases.

The amount of discount you get is directly proportional to your order size.

  • One bottle is priced at $39 (Discount = 20%)
  • Three bottles are priced at $99 (that is, one bottle for $33)
  • Six bottles are priced at $174 (that is, one bottle for $29)

Each of these packages comes with an easy-to-understand user manual which clearly tells you how you can reduce inflammation through diet.

Another impressive thing about this solution is that the company has full faith in its product. That is why they offer a six-month money-back guarantee. Isn’t that great?


Is Science Natural’s Turmeric With BioPerine Legal or Is It A Scam?

This is a legitimate supplement and has helped many people improve their health. It can help you too.

All you have to do is give Cody Bramlett’s Turmeric with BioPerine a try.

This supplement features piperine, a product derived from Bioperine, along with curcumin, black pepper, pure turmeric, and several other health-promoting ingredients.

So basically this formula is used only natural ingredients and is free of supplements and chemicals that can be bad for health.

Also because this product has only natural ingredients, this health supplement is widely regarded as an effective non-cancer agent.

It helps reduce your risk of developing cancer.

A recently-concluded study suggests that regular use of Turmeric with BioPerine helps to lose weight and also improves health by reducing cancer risk, slowing aging, improving digestion, and preventing arthritis.


Science Natural Supplements: Turmeric with BioPerine Pros & Cons

Feeling pain regularly is horrible, and while I was spending so much money on medicine and therapies, there was something like this Sciatica SOS formula that is so simple and natural, and yet so effective.

I no longer need other harmful medicine, because everything my body needs is found in these tiny capsules, without having additional chemical ingredients in it.

There are some downsides to this medicine though.

It’s not recommended to be taken by pregnant women, so if you’re carrying a baby or breastfeeding and experience joint pain, avoid using this formula.

Also, it can’t be used with certain medications, especially blood thinners, so before you start using it consult your doctor about the potential effects it might have.

You see, joint pain and inflammation is not something that should be taken lightly. It can have a major impact on your life and prevent you from living it to the fullest.

I regret every single minute I missed with my daughters, so please, don’t let it happen to you too.


Conclusion: Very Happy With Science Natural Supplements: Turmeric with BioPerine

I was lucky to find the best turmeric supplement for inflammation and I wanted to share with you how it helped me turn my life around.

So, if anyone reading this is going through the same pain caused by inflammation, has troubles sleeping or is in a bad mood, don’t think twice about buying this product.

It’s not only the best turmeric capsules you will get, but there is an amazing bonus they offer now.

You will get 4 bottles instead of 1 so you will be safe and pain-free for a longer period.

I already ordered my package and I’m eagerly waiting for it!

Let me know how it worked for you!

Don’t forget to check and see if the discount is still available here <<.

Elaine

Turmeric-with-bioperine-benefits

What Turmeric Does to Your Digestive Health

What are the health benefits of turmeric?

Your digestive health doesn’t only include the process of dissolving food and using its nutrients. It also includes mouth salivating and muscle function.

If some of these don’t work properly, you may find yourself with a poor digestion system and deteriorating digestive health.

Traditional pharmaceutical medicine can help, but it has often been the cause of other health problems.

This is where turmeric comes into play. It helps in the process of restoring your digestive health in ways you wouldn’t even think of.

When you consume foods that are heavier for the gut to digest, your body can release stronger stomach acid to try and break down these foods.

This stomach acid can damage your gut’s walls and cause inflammation.

Curcumin can prevent the production of harmful bowel acid by stimulating the gallbladder to release more bile.

The bile will help your body produce more gastric wall music, which will enable them to withstand the strong acid and prevent any damage.

Turmeric also helps improve the colon function by stimulating the production of beneficial bacteria.

This helps towards restoring your digestive health to a balanced state where your intestines can absorb the good bacteria and nutrients from food.

When your gut’s muscles function properly, your whole digestive health improves.

Furthermore, turmeric has antioxidants that help calm your stomach.

It has the ability to reduce the irregular muscle contractions that cause poor digestion and bloating accompanied with uncomfortable gas and bring your body into a calm and balanced state

Consuming turmeric in different ways can improve your overall digestive health, but it’s especially effective against digestive inflammation.

Digestive inflammation can be caused by alcohol, spicy food, fattening or lack of exercise.

Curcumin contains anti-inflammatory compounds and antioxidants which help your stomach walls produce more mucus.

This mucus makes them stronger and improves their absorption capacity, so your body can take in more of the good nutrients.

Besides fighting poor digestion and long-term digestive health issues, turmeric can also help for short-term digestive health imbalances, like diarrhea.

Diarrhea can be caused by food poisoning, food intolerance or viruses. It’s a condition that causes discomfort and can be embarrassing at times.

Consuming turmeric powder along with other liquids can help restore your digestive health and prevent diarrhea by hydrating your body and helping it fight against viruses.

Another form of consuming turmeric is in powder form.

Turmeric powder has high quantities of magnesium and potassium in it, substances that have been proven to fight dehydration, help towards restoring your digestive health and rebalance your body’s fluids.

The other vitamins and chemicals in turmeric stimulate your whole digestion system and improve your body’s immunity.

You can consume turmeric in different ways. There are many turmeric supplements selling on the markets in the form of capsules, powder, pills and turmeric acid. 

You can also use its root to make delicious juice or use it in a powdered form as an addition to cooked vegetables.

It blends well with many vegetables and meats, so you can make your meals tastier and healthier at the same time.

The benefits of turmeric are endless. It not only helps your digestive health, but it has been proven to have long-term benefits for other parts of your body as well.

It helps protect your brain cells, supports a healthy cardiovascular function, improves your skin’s health and hydrates your body.

It’s no wonder it’s known as the 100 disease cure!

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