The Power of Turmeric: A Natural Anti-Inflammatory

Published: 28 November, 2024 | 4'

There are many factors that can affect the wellbeing of our bones and joints. The natural ageing of our tissues and bone mass, engaging in intense sports or using incorrect techniques, and even humidity and coldness, as during winter the muscles contract and press on the joints, are some of these factors.

Following a healthy lifestyle along with a balanced diet is the foundation that ensures our bones remain in optimal condition, where certain ingredients are key to their functioning such as collagen and hyaluronic acid. However, there are also other ingredients that provide complementary benefits, such as turmeric, which has been shown to have anti-inflammatory action. We explain the role it plays in our joints alongside Dr. José Luis Castilla, a specialist in physical medicine and rehabilitation.

Is turmeric anti-inflammatory?

Turmeric, a spice of Asian origin, has gained popularity due to its numerous benefits for the body. One of the most notable is that turmeric helps to reduce inflammation in joints and muscles (EFSA ON HOLD (2030,2598))¹, which is particularly important for those who participate in sports or for older individuals with a higher likelihood of developing bone-related conditions.

Its active compound, curcumin, possesses powerful anti-inflammatory properties. It works by inhibiting certain molecules that trigger inflammatory processes in the body, making it a natural resource for alleviating discomfort and stiffness associated with the connective tissues of the joints².

Additionally, turmeric can also help manage inflammation caused by exercise and relieve muscle discomfort and stiffness, promoting recovery and performance³. Therefore, its consumption has significantly increased among athletes and individuals with an active lifestyle.

How to include turmeric in our diet

As the body does not have strong absorption of turmeric but rather has a rapid metabolism that eliminates the amount it cannot assimilate daily³, it is advisable to incorporate curcumin into the diet regularly. Turmeric is commonly found in powder form for adding to our meals and recipes, or through dietary supplements.

“Turmeric promotes joint mobility and the wellbeing of bones and joints,” explains the doctor, “for this reason, in individuals who engage in moderate exercise regularly, supplements with turmeric such as Condrohelp Forte, providing 4.8mg of curcuminoids and other ingredients like collagen, glucosamine, and chondroitin, are ideal during episodes of discomfort in the osteoarticular system.”

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The effect of cold on connective tissues

Additionally, during winter, low temperatures can intensify discomfort in the bones and joints, particularly affecting those who often experience such discomfort throughout the year or have had any prior injuries affecting the musculoskeletal system. Cold causes muscles and connective tissues to contract, resulting in a greater sensation of stiffness and discomfort⁴.

This condition can also influence individuals with other afflictions, as cold weather can increase difficulty in moving freely and flexibly. “Thus, it not only affects physical mobility but also impacts the quality of life of individuals. Stiffness can limit the ability to perform daily activities, such as walking, climbing stairs, or even carrying out household tasks,” explains the doctor.

Furthermore, constant discomfort can diminish motivation to stay active, which is essential for overall wellbeing, so it is important to adapt our daily routines in such cases to maintain a healthy lifestyle for our bones and joints.

Dr Castilla's advice: How to enjoy winter without joint discomfort

In this regard, Dr Castilla shares some easy-to-implement tips at home to tackle this situation and enjoy the winter season:

• The first is to engage in low-impact exercises, such as walking, swimming, or practicing yoga, which promote flexibility without applying too much pressure on the joints. These types of exercises strengthen the muscles surrounding the joints, providing additional support that alleviates the onset of discomfort.
• On the other hand, applying local heat, such as heating pads, can relieve joint stiffness. Heat improves blood circulation in the affected areas, relaxing muscles⁵ and having positive effects on the elasticity of connective tissues, offering greater range of motion.
• Moreover, warm baths provide immediate physical relief with a calming effect.
• Similarly, massages are an infallible technique that reduces muscle tension and promotes joint mobility, as applying pressure and movement in the area can lead to a sensation of relaxation. Artohelp Massage is specifically indicated for both pre-exercise muscle preparation and post-exercise recovery to prevent future discomfort.

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If you want to know more about caring for your bones and joints…

• Do you know what effects racket sports have on bones and joints?
• Rapidly appearing and intensely painful joint discomfort, what can I do?
• Bones and joints in shape against the cold

Content created in collaboration with Dr. José Luis Castilla. This article is informational and does not replace consultations with a specialist.

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