The Power of Turmeric

Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • Nov 11, 2022

Turmeric is used lavishly for colour and flavour in Indian cuisine. Did you know that turmeric has many health benefits and is highly used and regarded in Ayurveda.

Fresh turmeric looks a little like ginger on the outside. On the inside, turmeric can be either red or orange. The red is considered sacred and only the yellow is used medicinally and in cooking. In Ayurveda, the sister science of Yoga, turmeric is believed to cure the whole person and is beneficial for all three doshas. (see more information on Doshas here). According to Ayurvedic tastes, turmeric is considered bitter and slightly pungent.

Studies have shown that Curcumin longa , or turmeric, inhibit prostaglandin and stimulates the creation of cortisol, which relieves inflammation. It appears to act like capsaicin, an active ingredient in cayenne pepper, by depleting nerve endings of the neurotransmitter substance P. When turmeric was taken internally along with cayenne pepper in an animal study, it significantly lowered inflammation. In Western science and medicine, the effectiveness of turmeric and inflammation is being widely studied, and you can find many articles on these studies by going to Pubmed and searching turmeric or curcumin.

Turmeric and Ayurveda

In Ayurveda, turmeric is believed to be effective for the body for more than just it's anti-inflammatory properties. This amazing herb is believed to:

be a good blood purifier
work as a tonic to aid digestion (maintains the flora of the intestines, reduces gas)
relieve congestion
have a soothing action on respiratory ailments such as cough and asthma
reduce anxiety and stress
be anti-arthritic
act as a natural anti-bacterial
be anti-inflammatory
help significantly with oral health care (due to it's anti-inflammatory properties)
aid pain relief management
remove toxins from the body
be good for the brain
be heating to the body
be useful in the treatment of diabetes
improve skin - remove blemishes and imparts glow
be useful for all three doshas
stimulate Vata though it doesn't aggravate it (cause an imbalance)

How can you use Turmeric?

Turmeric can be used in the diet in a number of ways. Here are just a few examples:

Add turmeric to high-protein food to assist digestion, prevent the formation of gas and to maintain the flora of the large intestine
Use turmeric as a gargle to relieve inflammation of the tonsils and congestion in the throat. Mix two pinches of turmeric and two pinches of salt in a glass of hot water and gargle
Turmeric paste may be applied locally for bruises, abrasions or traumatic swelling. Add a pinch of salt to 1/2 teaspoon of turmeric, mix to a paste and apply to the affected area. You will find the pain, swelling and inflammation are quickly relieved
To relieve bronchial cough, a dry spore throat or tonsillitis, at bedtime drink 1 cup of hot milk and 1 teaspoon of turmeric boiled together for 3 minutes
For mouth sores, apply turmeric directly to the affected area of the mouth.
For general health and well-being, drink a glass of Turmeric Milk daily (see recipe below)
For dogs, a spice paste(also known as Golden Paste) made of turmeric, black pepper and coconut oil is commonly used to aid skin issues and reduce inflammation
Adding black pepper to turmeric aids the absorption of turmeric in the body
1 teaspoon of turmeric per day (either in a drink or in food) is beneficial for overall well-being and support

You will find Turmeric commonly used in Indian cuisine in dishes such as eggs, curries pickles, desserts and more. A wonderful way to include turmeric in your diet to support your digestion and well-being, is to have this delicious Turmeric Milk each day.

Turmeric Milk

You will need:

1 teaspoon freshly grated ginger
hot water
milk of choice
1 cardamom pod, gently crushed to open
1 clove
1 whole black peppercorn
1 teaspoon turmeric
1/2 teaspoon raw sugar

What you do:

Choose the mug or cup you will have your drink in. Add 1/4 of this cup size of hot water, and 3/4 of this cup size of milk to a small saucepan
Gently and slowly heat (making sure you watch to prevent the milk boiling over)
Pound the clove, black peppercorn and cardamom in a mortar and pestle and add to the heated milk. Add in the ginger and turmeric. Mix to combine
Bring the milk to to the boil (be careful it doesn't overflow)
Reduce the heat and allow the milk to gently boil to reduce the water from the mixture. Keep stirring
Once the mixture has reduced, switch off the heat and strain the mixture into your mug or cup.

Tips:

If you don't have fresh ginger, a pinch of dry ginger can be used. Use sparingly as dry ginger can be very heating to the body
Crush the cardamom pod gently to open it. Use the seeds and skins. The cardamom is considered cooling to the body
If you have a Pitta dosha, ease off the clove. You may want to omit or use half a clove as it can be very heating to the body for the Pitta dosha
If you don't have whole black peppercorn, ground pepper can be substituted. Black pepper is used to aid the absorption of turmeric in the body
Raw sugar is added to help aid digestion. It also reduces the acidic reaction for the Pitta Dosha. If you prefer, maple syrup can be substituted for the raw sugar
Cinnamon stick can also be added. You can break off a piece and grind it in the mortar and pestle with the other spices. You could also add a whole stick to the milk when you have strained it into your mug and use it as a stirrer
Fresh turmeric can be substituted for powdered turmeric. Replace the powder with 2 teaspoon of freshly grated turmeric
1 teaspoon of powdered turmeric per day is adequate
If you are using sweetened milk, you may not need to add the raw sugar. Be guided by your taste
If you live in a hot environment, you may consider reducing the heating spices (ginger, cinnamon, clove, black pepper) by half

Thanks to the amazing Sunita Patel from Sunita Yoga, for this recipe. Sunita is one of my awesome Graduate Diploma in Yoga Therapy teachers. She is is such an inspiration with a wealth of experience and knowledge.

Try drinking Turmeric Milk every day for at least a month and see if you can notice any changes in your digestive health. Id love to see some images of your creations, so please share them on Instagram and remember to tag us at @essentialwellnessyoga

Note:

According to Ayurveda, home grown produce has increased health benefits. It's also lots of fun to go and harvest your produce and use it when cooking. If you live on the Sunshine Coast, and would like to grow your own Turmeric and Ginger, I can highly recommend Fruit Tree Cottage. They have an awesome range of Fruit Trees as well as Ginger and Turmeric. Their range includes plants suited to large and small places and many are pot friendly if you are space limited. Check out their full range at Fruit Tree Cottage.

(I do not receive any benefits from recommending Fruit Tree Cottage. I just love their plants and service, and love supporting small, local businesses)

< Older Post Newer Post >

Back to Blogs

What is Yin Yoga?

By Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • 30 Jul, 2023

Yin Yoga is a slow-paced, gentle style of yoga that focuses on holding passive poses for an extended period, typically ranging from 3 to 5 minutes or even longer. The practice primarily targets the connective tissues, such as ligaments, tendons, and fascia, rather than the muscles. Find out more about yin yoga below.

Cooked or Uncooked? Red or Green? What Ayurveda Tells Us About Apples.

By Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • 27 Jun, 2023

According to Ayurveda, the Ancient Indian system of medicine, both green and red apples are considered beneficial in Ayurveda, but they have slightly different qualities. Find out more as you read on.

What To Expect From A Yoga Therapy Session

By Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • 27 Oct, 2022

Do you want to know more about what a yoga therapy session is? Would you like to be involved in free yoga Therapy sessions as part of my Yoga Therapist training? Read more...

Yoga for Older Students

By Lyn Russell, RYT-500, RCYT, B.Ed., Dip.T., ACOA Dip. (M.Nat.Th) • 14 Oct, 2022

Why is yoga and yoga therapy for older students so beneficial and why do they require special attention? When discussing the needs of older students, we are referring to those aged over 50. You may be surprised that we class 50 and over older, however these students present with a more unique history than our younger students. Therefore it is important to provide yoga sessions or yoga therapy that is suited to their special needs. Along with the usual intake steps that apply to all students, when looking at older students we need to pay particular attention to things such as: injury history and medical conditions lifestyle factors medications aims and expectations Injury history and medical conditions Injury history and medical conditions are important details that your yoga teacher should know regardless of your age. You may not know what is relevant to your yoga practice, so it is important to inform your yoga teacher or yoga therapist of your medical history, medical conditions and injury history. This allows us to provide practices that can support certain body or organ systems Lifestyle factors Lifestyle factors are extremely important to consider when planning a yoga practice for older students. Things to pay attention to include sleep quality, energy level and nutrition Medication Medication can have a huge impact on the type of yoga practice older students should be doing. Certain medications can change your balance, coordination and pain perception. Informing your yoga teacher or yoga therapist can allow them to provide a safe practice for your individual circumstances. Key Areas For Focus in Yoga We aim to maintain a healthy range of motion: Moving the body in different directions - forwards, backwards, side bending and rotation all encourage tissue elasticity, lubrication and circulation. Improve posture: As we age we tend towards flexion, which can create flow-on effects on bone loading, breathing, digestion, energy, and mood. Building the back body and posterior shoulder strength, as well as allowing time in 'neutral' positions of the spine is important. Postures such as chest openers and shoulder stretches as well as deep breathing is very beneficial. Working and strengthening under-utilised areas such as the back and posterior shoulders, the glutes, core and upper body Improving stability and preventing falls with poses that coordinate opposite sides of the body, standing and kneeling poses, foot awareness work and moving from pose to pose are key areas to work on as we age. Down-regulating the nervous system by emphasising the parasympathetic nervous system through mindful movement, Yoga Nidra, body scans, yin and restorative poses, Savasana, breath work and meditation. Cultivating acceptance of the stage of life we find ourselves in is extremely important. This may involve a gradual withdrawal from family and worldly life, to prepare for life as we age. Concepts from yoga philosophy can be helpful here - svadhyaya (self-study), vairagya (non-attachment) and santosha (contentment) There are many tools of yoga that can support the body, mind and emotions as we age. Why not give yoga or yoga therapy a try and see what it can do for you.