8 AMAZING HEALTH BENEFITS; 4 WAYS TO HELP YOUR BODY ABSORB TURMERIC AND 1 YUMMY TURMERIC MILK RECIPE
When I was young, Mum used to make Hardar Waro Doodh (Turmeric Milk, known on the internet these days as Golden Milk or a turmeric latte) to help boost our immune systems. She'd also spice her curries with it, make tea with it and use it medicinally and in skin care. I use turmeric in much the same way, because I've experienced its efficacy in my health and wellness since childhood. Turmeric powder has an intense taste, which is nature's way of telling you not to have too much. Wise woman wisdom that I grew up with places the consumed limit at about 1 teaspoon a day.
A QUICK LIST OF 8 AMAZING TURMERIC HEALTH BENEFITS
So what makes Turmeric such a health boosting all-star?
Quite a list of benefits, is it not? Hooray, Turmeric!
I’m not sure turmeric, or its active ingredient curcumin, should be taken as a supplement, honestly, due to poor bio-availability. This means that in order for turmeric to be effectively absorbed into the body, it has to be combined with other ingredients or prepared in particular ways, as my mother’s old school methods of using turmeric show.
I see curcumin supplements more as a last resort than the best option. I’m more in the camp of incorporating healing plants into diet and skin care in their most simple form. It is my belief that if we live in alignment with nature, her cycles and her gifts, then we are most likely to experience significant improvements in well-being, from the inside out. That means living more holistically and taking care of all aspects of health and happiness, rather than trying to fix a problem with a pill. Of course this is only my opinion and not intended as medical advice.
4 WAYS TO HELP YOUR BODY ABSORB TURMERIC
USE THE WHOLE ROOT
Turmeric is more than just curcumin. There are over 100 compounds in the turmeric root which have been found to have potent pharmacological properties. When the root is processed, many of these compounds are lost, and some supplements contain only extracted chemical curcumin. Old school Ayurvedic medicine and Indian cooking has always used the whole turmeric root because the various compounds in turmeric work synergistically together and can aid in the absorption of curcumin. This reflects the belief that whole plants are usually better for health.
Mum would use Turmeric in its dried and powdered form, mostly because, back in the day, it was more easily accessed in North America than fresh roots. If you're using turmeric powder, choose organic. Use less as it’s more concentrated than fresh root. If using fresh roots, add much more to your cooking. Rule of thumb: 1tsp of turmeric powder is equal to 3 tsps of fresh turmeric root.
ADD BLACK PEPPER
My mother’s curries, as in most of Indian cooking, are a complex blend of spices that support each other’s efficacy for health and healing. One of her ingredients that directly helps your body absorb curcumin directly is black pepper. According to UMass Medical School’s Center for Applied Nutrition:
“Curcumin only makes up about 5% of turmeric, similar to black pepper where the active ingredient, piperine also makes up about 5% of the spice. Piperine is responsible for black pepper’s rich flavor and helps inhibit drug metabolism. For example, the liver gets rid of foreign substances by making them water-soluble so that they can be excreted, and piperine can inhibit this process so that curcumin is not excreted. This explains how piperine can help to make curcumin more bioavailable. With just 1/20 teaspoon or more of black pepper, the bioavailability of turmeric is greatly improved, and turmeric’s benefits are further enhanced.”
MIX WITH HEALTHY FATS
Mum would make her curries using ghee or high fat oils like coconut or sunflower. She would make Hardar Waro Doodh (Turmeric Milk) with full fat milk. This makes sense for bio-availability. Curcumin has limited solubility in water, but it does like to attach to fats, which are then more easily absorbed into the bloodstream by the gut.
HEAT IT UP
Many spices become activated by heating, which can be the key to releasing their best effect. Research shows that heating turmeric increases its solubility in water, enhancing the overall antioxidant and anti-inflammatory properties of curcumin. Turmeric is moderately sensitive to heat, so there is no need to boil it for a long period of time. Short cooking times (under 15 minutes) do not destroy turmeric, but will in fact increase the bio-availability of turmeric's many compounds, inclduding curcumin. So heating turmeric in Turmeric Milk or a turmeric wellness tea, or adding it to your cooking, such as in curry or scrambled eggs, will maximize its absorption by the body.
1 YUMMY TURMERIC MILK RECIPE
This is a fabulous drink to help boost your immune system. My mother would give it to us regularly as a preventative measure. More cups would be downed in the event of an illness. You can incorporate Turmeric Milk into your day as your morning drink or in the evening, after a meal or before sleep.
A WORD ABOUT THE INGREDIENTS
Milk - Choose the milk that works best for you. If using dairy, choose grass fed and full fat; or give goats milk a go. If not, add a teaspoon of coconut oil to increase fat content for better absorption of turmeric into your body.
Black Pepper - Packed with manganese and Vitamin K, pepper stimulates the taste buds to get hydrochloric acid going, revving up digestion. When combined with black pepper, turmeric becomes 5,000 times more bio-available.
Ginger - Anti-inflammatory, anti-bacterial, and anti-viral, ginger is pro phytonutrients, especially potassium, magnesium, and Vitamin C. Loved all over the world as a digestive aid, it calms upset stomachs while improving nutrient absorption and circulation.
Cardamom - Loaded with naturally occurring minerals calcium, iron, potassium, magnesium, and Vitamin C, cardamom is the go-to spice for mellowing out respiratory ailments, colds and flus, and sluggish, unhappy guts.
Turmeric - Already ‘nuf said above!
Coconut oil - Helps your body absorb curcumin while adding more fatty acids that that are beneficial brain food.
1 cup milk of choice. If using dairy, choose full fat. If not, add a teaspoon of coconut oil to increase fat content.
¼- ½ teaspoon turmeric powder
A Pinch to ⅛ tsp black pepper
¼ teaspoon ginger powder
⅛ tsp cardamom powder
1 tsp honey or to taste
Place all the ingredients into a pan. Whisk together into the milk. Simmer on medium to low heat until the milk starts to steam (not so hot) or bubble (hotter). Whisk again to foam milk (optional) Pour into your favourite mug and enjoy!
A few little things you can do for yourself everyday to enhance your wellbeing while replenishing and protecting your skin
The secret to being naturally beautiful rests not in a jar of expensive creams. Rather it is in a few little things you can do for yourself everyday to enhance your wellbeing while replenishing and protecting your skin from damage. So here are seven healthy habits that will leave you feeling and looking your best, naturally.
1. SLEEP IT OFF
A night of tossing and turning and a mirror check in the morning is all you need to understand just how much your skin needs a good night's sleep. A 2013 case study says as much. In a first-of-its-kind clinical trial, physician-scientists found that sleep quality impacts skin function and aging. The study, commissioned by Estee Lauder, demonstrated that not having enough sleep increased signs of skin aging and slowed recovery from a variety of environmental stressors, such as disruption of the skin barrier or ultraviolet (UV) radiation.
Those were just the physical symptoms. Not having enough sleep also decreased energy levels and sense of confidence and self worth. It was easier for a tired person to look in the mirror and find fault than someone who was de-stressed by complete rest. So in short, sleep well because it will help your skin, mind and spirit regenerate.
2. SWEAT IT OUT
Your Skin is your body's largest organ. Just as exercise keeps your other organs, like the heart, in healthy form, it also enhances the skin's ability to repair the effects of aging and other damage. In fact, the moment your heart starts beating faster, muscles pump out more of a protein (IL-15) that powers your skin cells' mitochondria to act youngerâover time, that can make skin some 25 years younger at the microscopic level, according to a study at McMaster University in Ontario.
You don't have to go crazy on cardio for your skin to get the benefit of exercise and increased oxygenation in your body. Pick something that works for you and do it regularly. Consistent exercise will likely help on the sleep front, too.
Also, consider hitting the sauna or the steam room on a regular basis (though in this COVID period, a steaming hot shower could do the trick, too). It's a lot like having a facial but for the whole body. Fifteen minutes in the steam room opens pores, increases sweating, stimulates circulation, and eliminates toxins. The elevated heat and the increased sweating and circulation stimulates the reproduction of collagen and deeply cleanses and rejuvenates your skin.
3. WALK IN THE SHADE
Protect your skin from the sun with sunscreen, yes. But also by covering up with long flowing garments or a sun parasol. Don't forget your sunglasses for UV protection (and the fashion factor). And when you're outdoors, seek shade, especially between 10am and 4 pm. It would be a good time to go for a grounding forest bathing walk. Here are some summer shading suggestions from our Wild Beauty Blog, Three Chill Ways to Protect your Skin from the Sun.
4. STAY HYDRATED
Keep the water going all summer long. If you're not a big fan of plain water, add fruit to create a lovely tasting fruit infused beverage. Or add a little bit of fruit juice to your water in a 1:4 proportion.
If you're feeling a bit weak out there in the sun, your body may be low on electrolytes. Stay away from the Gatorade, though--it's full of sugar which causes other skin issues. Instead, consider throwing a Hydralyte tablet into your water bottle. Hydralyte is a Canadian made fizzy tablet, formulated with the right balance glucose and electrolytes for rapid rehydration. Thom uses it frequently through the summer, as heat and dehydration can exacerbate his MS symptoms. But it's brilliant for anyone who needs a little boost in the hydration department.
5. DON'T WORRY, BE HAPPY
When you're stressed, cortisol goes up and does a number on your collagen proteins, causing dry skin and wrinkles. So find ways to bring your stress levels down.
Meditation with deep breathing helps calm your cortisol count while oxygenating your body. It can also help you get a good night's sleep. Book a massage or a hair cut or any other self-care service that you find relaxing. Hit the yoga mat at home or join a socially distanced Tai Chi class. Sing out loud or dance up a storm all over the living room furniture. Binge watch something hilarious. Or get on computer and hilari-chat it up with your besties.
Again, choose your stress reliever (one or more) and engage regularly and consistently.
6. SCRUB AWAY THOSE DEAD SKIN BLUES
Skin cells turn over constantly, and sometimes they need help to fully slough off. Give your skin an assist and exfoliate once or twice a week. For a scrub and polish, try Free Lion Namika Salt Scrub. It's formulated with some old-school Japanese beauty care ingredients like adzuki bean flour, rice flour and seaweed. The scent is a delightful blend of green tea and jasmine. Or try our Lavender Salt Scrub. This one is blended with clay and apricot kernel shells. The scent is pure relaxation as only Lavender can deliver. If you have sensitive skin, try our Rose Garden Sugar Scrub. It's blended with some skin soothing oat and chickpea flour. The scent is both grounding and uplifting. And you want to wake up your skin and smooth out that bumpy cellulite look, give our Espresso Sugar Scrub a go. It's a caramel macchiato for your skin!
7. CULTIVATE KINDNESS AND GRATITUDE
When you can, reach out to someone to lend a hand, an ear or your heart. Things are difficult for many people these days and a kind, friendly word can help make all the difference--to them and to you. When we give of ourselves and connect with others, we get to step out of our own stories for a while and experience the reality of our interconnectedness. This is especially important during this COVID period when isolation feelings can be overwhelming.
Bookend your day with all the things in your life you are grateful for. Write them down or simply affirm them to yourself. This simple ritual will help clear the anxiety clouds of future thinking and open you up to receive the best the universe has to offer in this moment now. Your heart (and your skin) will thank you.
Sherazad Jamal, Free Lion Team
Resmaa Menakem on healing black and white trauma; Austin Channing Brown and Brené Brown on the humanist work of anti-racism; Brené Brown on shame and accountability
This week has been a bit of a roller coaster ride--again--as our human story unfolds. Things are opening up a little as we venture into Phase 2 of the COVID response plan. As expected, new case numbers have spiked in various locations, causing adjustments in the plan. I am grateful to be living in BC where Dr. Bonnie Henry has been so pro-active about maintaining our health protocols.
Truthfully, I have enjoyed the "sheltering at home" period, the quietness in the world, the songs of the birds being so audible in the city, the decrease in traffic and road rage, the care people have shown for one another. This pace feels "normal" to me, what life should be like so that we can stay grounded, connected and not lose our minds in stress frenzies. My neighbours have been echoing much the same and are not eager to return to how things were. They've enjoyed the experience of being at home with their families; homeschooling; taking classes online; working from home; having the Canadian governments use taxpayer money to bail Us, the citizens, out (for a change). They, like me, are wanting a revisioned new normal.
Ignited by the anti-racism protests currently occurring all over the world, my desire also extends to wanting to write racism (and every other divisive "ism") out of our new normal. As a person of colour, anti-racism work, in all its complex nuances, has been a part of my life since childhood. It hasn’t been easy or fun. It’s actually been exhausting--but necessary. Without standing up for myself as often as I have, I'm not sure I would still be here, self-value more or less in tact. Along the way, I have met amazing people of colour who have been willing to do the hard work of standing up against relentless systemic behemoths, only to be beaten down time and time again, but relentlessly rise up and do it again; and white people, who have been willing to do the hard work to unlearn racism and become an ally, standing in that interstitial space between the oppressor and the oppressed.
In my walk so far, I have found that we are more alike than different. We are a human family, as Dr. Maya Angelou has said, albeit a dysfunctional one. But as in all dysfunctional families, repair is possible with a lot of hard work. It seems to me that in order to revision a new normal, we’re going to have to dismantle the old one, its inequities and systemic abuses. Its going to take a lot of honest introspection and perspective shifting grounded in a vision of unity, equity and love. For in the end, fear isolates; Love liberates.
1. Resmaa Menakem: Notice the Rage; Notice the Silence
First, a perspective-shifting interview with Resmaa Menakem, trauma specialist and author of My Grand Mother’s Hands. In his examination of why anti-racism work hasn’t taken root, so to speak in the last 20 years of equity movements, he speaks about the trauma of Racism as it lives in both the oppressor and the oppressed. I’d never thought about it this way before but as soon as he said it, I thought, “Of course, it makes sense.”
Trauma, he tells us, is stored in the DNA for generations, it’s role being to inform our survival reactions in the here and now. So a trauma that might have terrified an ancestor becomes recorded in our DNA which, in turn, triggers our own survival mechanisms. In order for us to heal division in our human family, we have to heal that trauma that signals danger, causing us to fight or flight. Resmaa Menakem is working with old wisdom and very new science about our bodies, our nervous systems, and all that we condense into the word “race" to offer us the possibility of change, beginning at a cellular level.
Using a gradual process, we can learn to take our survival reactions off autopilot by observing and noticing the trauma reaction, moving the body itself to unlock stored trauma, and then choosing to replace the trauma reaction with mindful, loving responses (not reactions) that fall in the realm of what Angel Davis calls Radical Self Care. Menakem shows us the possibility of being able to change and let go of our collective traumas.
Having been through trauma recovery counselling myself, I can tell you that this method--slowing down, noticing and then making a choice to respond rather than react on the survival fight or flight autopilot--is crucial to transforming traumatic experience into lived wisdom. It takes time, but once it's done, the effects are far reaching and profound. And without diffusing trauma reactions, we will have trouble hearing each other rationally.
2. Brené Brown with Austin Channing Brown on I’m Still Here: Black Dignity in a World Made for Whiteness
Brené Brown’s podcast interview with Austin Channing Brown, I’m Still Here: Black Dignity in a World Made for Whiteness, is an exercise of witnessing one way in which hearing each other across the race divide gets done. Austin Channing Brown is a writer, speaker, media producer, thought leader on racial justice in America is invited to share the Brené Brown mike. They have worked together on the issue of race before and have a lovely back-and-forth banter.
Their conversation raised a crucial point for my exhausted Social Justice worker self: The work of un-learning Racism is about being a better human. That’s it, plain and simple, period. It’s not about shaming or blaming or maiming. It is simply about the will and desire to be a better human being and to make sure that everybody, regardless of colour, has the space to experience and just be without fear, dignity and self-worth in tact.
3. Brené Brown on Shame and Accountability
In another podcast about unlearning racism directed mainly at her white audience, Brené Brown continues on, examining the role that Shame plays in accountability, through examples from her own life. One of the main nuggets is that being held accountable or called out on Racism is not the same as being shamed, even though one’s ego’s survival self-defense mechanism might get triggered. As a shame expert, she unpacks this part of the human psyche in a way that is succinct and easy to follow; and she shares her strategies for bringing her thinking brain back on line after a survival trigger has gone off. She's also echoing much of what Resmaa Menakem is saying about defusing trauma reactions.
I share these resources because they put into words some important tools that can help us navigate times of flux and change. For it’s not just racism that is falling apart as a system of control right now. All other "isms" are up for review too: sexism, homophobia, trans-phobia, casteism, cultural phobias, and the list goes on. In short, any difference that has been exploited by power hegemonies to ostracize, divide, conquer and control segments of the human family. My hope is that if we can actually transform some of this division trauma in ourselves, we might actually be in a place to collaboratively revision and reinvent our world from a place of love and not fear, a place where there is enough for everyone, where the dogs no longer have to eat dogs. The new normal.
How’s your week been?
Sherazad Jamal, Free Lion Team