Tag: anti-inflammatory

All about Boswellia

Today’s post is about a herbal supplement called Boswellia.

Scott and I have been talking to several people recently about this product. So I thought it would be a good idea to share what we know about it.

So what is Boswellia?

The Boswellia are a species of trees located in India, Ethiopia, Somalia, and the Arabian Peninsula. They produce a gum resin called Olibanum, also known as Frankincense.

Historically, Boswellia use was divided into three categories: religious, cosmetic and medicinal. The Egyptians used the gum, or frankincense, to embalm their dearly departed. The Egyptian women also made heavy kohl eyeliner by grinding it into a fine powder.

Roman and Greek Catholics also used frankincense as incense in rituals.

However, boswellia was most prominently utilised for its medicinal properties. The Chinese used boswellia as a stimulant, a topical ointment for injuries, mouthwash for mouth and throat problems, and pain reliever for menstrual discomfort.

In India, the Ayurvedic practice relied on boswellia to help treat: arthritis, bursitis, diarrhoea, urinary disorders, asthma, coughs and many other ailments.

 In todays medicine?

Over 200 different compounds have been identified in the resin of different Boswellia species that have been studied. The most active component of the resin was identified to be Boswellic acids. These acids have shown to possess anti-inflammatory, anti-arthritic, and analgesic properties.

The boswellic acid in the herb assists with preventing leukotriene formation in the body. Leukotrienes have been identified as a cause of inflammation and possibly a trigger for asthma symptoms.

Common side affects of non-steroidal anti-inflammatory drugs (such as aspirin and ibuprofen) is damage to joint cartilage in arthritic conditions. Studies have found that the boswellic acids significantly reduce damage to the cartilage caused by inflammation.

A clinical trial conducted in India has shown that the extract can reduce pain and considerably improve knee-joint functions. in some cases providing relief even within seven days. Clinical trials of the gum resin alone have shown to improve symptoms in patients with osteoarthritis, and rheumatoid arthritis.

(Sources –www.ncbi.nlm.nih.gov, www.mercola.com, ww.sciencedirect.com)

What conditions can it assist with?

Boswellia serrata can assist in reducing body inflammation.It can be used to treat conditions like osteoarthritis, rheumatoid arthritis and inflammatory bowel disease. It’s also a painkiller, and can help inhibit cartilage loss.

It can be used to alleviate asthma and may have protective effects against diseases like leukaemia and breast cancer.

Boswellia is typically given as an extract standardised to contain 37-65% BAs (yielding 150–200 mg per capsule). It has been well tolerated in most studies with few side effects. Although a few rare symptoms have been reported including, stomach discomfort, nausea, acid reflux, or diarrhoea.

Today, you can purchase boswellia either as a resin, pill, liquid, cream or powder.

Our personal experience with boswellia has been very positive. Scott’s mother suffers from osteoarthritis and has found a significant reduction in pain and inflammation since taking it.

I hope this information helps you or a family member who may have joint pain or inflammation.

Till the next post,

Live clean n prosper

Is Quinoa really good for us?

Today’s topic is Quinoa.

Over the past couple of years we have included this food into our diet. It is another one of the so-called ‘super foods’ that have become popular with foodies. We were aware that it was meant to be better for us than rice, however it was only recently that I looked into how and why. (Sources – Wikipedia, Grains & Legumes Nutritional Council of Aust. )

So what is Quinoa?

Quinoa (pronounced keen-wah) originates from the Andes and is a staple food of the indigenous people there, the Quechua. It was domesticated 3,000 to 4,000 years ago for human consumption in the Lake Titicaca basin of Peru and Bolivia. Archaeological evidence shows livestock uses 5,200 to 7,000 years ago.

The ancient Incas called quinoa the “mother grain” and revered it as sacred. However, technically, quinoa isn’t a grain at all, but the seed of the Goosefoot plant. The goosefoot plant is not a grass, but rather plant botanically related to spinach and amaranth. It’s considered a ‘pseudo-cereal’. Loosely grouped with other grains due to being similar nutritionally and used in ways similar to ‘true’ grains.

To help ward off insects and birds, quinoa has a bitter residue of saponins, a natural occurring plant-defence. This makes it easier for farmers to grow the food organically. After harvest, the seeds are processed to remove the bitter-tasting outer seed coating.

It is still a good idea to thoroughly rinse the seeds under running water prior to cooking.

 Is Quinoa a ‘Super food’?

Quinoa is gluten free and provides protein, dietary fibre, B vitamins, and dietary minerals in rich amounts, above those of wheat, corn, rice, or oats.

It is considered to be a complete protein due to the presence of all eight essential amino acids needed for tissue development in humans. Our bodies don’t make all of these amino acids all by themselves, so we rely on our diets to supply them. Usually, only animal products like meat and eggs are able to provide all at once.

In regards to protein, Quinoa has twice the amount compared to other grains like barley, wheat, and rice.

It is a low G.I. carbohydrate, relatively low in fat, most of which is omega-6 polyunsaturated fat and is high in dietary fibre. One cup of cooked quinoa contains 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice contains almost 15 times the amount of carbohydrates than quinoa. Quinoa also provides more grams of fibre.

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. It is definitely is good for us, I will leave you to decide if it’s ‘super’.

It is available in different forms
  • Quinoa grain/seed – cooks in around 15 minutes and when cooked, reveals a small white tail (the germ of the kernel). Great as a light, fluffy side dish served instead of rice. It can also be added to soups, salads and baked goods.
  • Quinoa flour –  has a tasty, nutty flavour and is often used in gluten free baking. This flour can also be used as a thickener in sauces, soups and other dishes, especially in cases where additional protein may be beneficial.
  • Quinoa flakes – are simply steam-rolled to create a quick cooking flake. The flakes can be used for a hot breakfast similar to porridge, added to pancakes, waffles or smoothies. Use them as a coating instead of breadcrumbs, or they may be used as an alternative to rolled oats in muffins or cookies.

Quinoa flakes are also great for thickening sauces, curries or casseroles. I actually add the flakes to my yoghurt at breakfast, increasing the fibre and protein content. They seem to disappear into the yoghurt and are virtually tasteless.

I hope that this information answers any questions you may also have had about this particular food. If you haven’t tried quinoa, give it a go, you may find you really enjoy it.

Till the next post,

Live clean n prosper.

Gut Health and Strawberries

Today’s post is about Gut Health and Strawberries.

Lately there has been a lot of focus on Strawberries. All scandals aside, these sweet berries are very good for us. In particular, Strawberries are very good for supporting our gut health.

Very early on in my blog, I wrote about how a healthy gut and its ‘microbiome’ is linked to our overall health.

 So, what is the Gut Microbiome?

Our ‘gut microbiome’ is made up of the trillions of microorganisms and their genetic material that live in our intestinal tract. These microorganisms live in the digestive system and play a key role in digesting food we eat; they also help with absorbing and synthesising nutrients.

The gut microorganisms are involved in many other important processes that extend beyond the gut. These organisms contribute to metabolism, body weight, immune regulation, as well as brain functions and mood.

Our gut began to populate with bacteria very early in life. As we grow, there continue to be many things that can shape the bacteria that live in our gut. We all live our day-to-day lives in different environments with different combinations of habits and surroundings. Because of this, our microbiome is like a bacterial fingerprint, uniquely individual.

Some things are difficult to change, like genetics, stressful events or illness. There are other factors we can modify or control, such as our lifestyle behaviours – particularly diet.

 What is a ‘Healthy Gut’?

Generally speaking, a healthy gut has a barrier that is effective at keeping the contents of the gut, such as its micro biota, undigested food particles and toxins, from escaping into the bloodstream. Apart from performing all of its usual digestive and regulatory functions, a healthy gut has several other important jobs, including helping to fight off infection.

 What about the Strawberries?

Recent research has found that Strawberries contain ‘anti-inflammatory’ compounds that reduce gut inflammation and increase healthy gut bacteria.

Strawberries are also rich in Potassium, which helps reduce high blood pressure.

The presence of ellagic acids and flavonoids in strawberries protect hearts from bad cholesterol.

Strawberries also contain Fisetin which contain antioxidant and anti-inflammatory properties. Studies have shown that Fisetin could help to protect brain cells against the effects of ageing. The Journal Annals of Neurology published that eating strawberries more than twice a week has been shown to delay cognitive ageing by up to 2.5 years.

 

We have always enjoyed eating Strawberries and it has been great to learn how good they are for us. Not that we needed a reason to eat more of them.

Till the next post,

Live clean n Prosper