What do you know about turmeric? Can you take turmeric for sore muscles recovery inflammation? We will discuss this answer in every part of this article because at the end of this article, we will see the ultimate definition; we will discuss other related things. Let us start with what does turmeric do?
Turmeric is a tropical perennial herb native to South and Southeast Asia. The plant’s rhizome contains a group of compounds called curcuminoids, which are responsible for many of turmeric’s health benefits. Curcuminoids can be found in other plants; however, turmeric rhizomes contain three to four times more curcuminoids than their cousins.
Turmeric is a spice that has been used for centuries in India and other parts of the world. It is a yellow root that is often used in curry powder. Recent studies have shown that turmeric can benefit inflammation and muscle recovery.
Turmeric’s key element is curcumin works for its anti-inflammatory benefits. Curcumin has been shown to inhibit the production of inflammatory enzymes and prevent their activity from reaching cellular receptors after contact with inflammation-causing agents such as free radicals and bacteria. In addition, curcumin has been shown to reduce the expression of pro-inflammatory cytokines (proteins that promote inflammation).
While many other herbs may have similar anti-inflammatory properties, including ginger root, garlic cloves, black pepper, cinnamon bark, and oregano oil, none have been proven effective as curcumin supplements or dietary sources like turmeric powder.
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Turmeric for Sore Muscles and Inflammation
One study found that turmeric was effective at reducing inflammation in the body. In addition, the spice was also found to help improve muscle recovery after exercise. Another study found that rats who were given turmeric had better muscle regeneration than those who weren’t. This suggests that turmeric may be useful for people looking to recover from injuries or surgery.
Is Turmeric Good for Inflammation?
A 2019 study recommends turmeric as a non-steroidal anti-inflammatory medicine (NSAID) alternative for people with osteoarthritis in the knees who are sensitive to NSAID side effects. The study found that turmeric capsules were as efficient and tolerable as prescription anti-inflammatory drugs.
In 2017, a Foods review examined the effects of turmeric on human health, namely oxidative and inflammatory diseases, metabolic syndrome, arthritis, anxiety, and hyperlipidemia. The paper showed positive results as well. However, we cannot say these two research is good enough to decide. Still, researchers consider turmeric a possible treatment for inflammation and exercise-induced muscle soreness.
Is Turmeric Good for Muscle Recovery?
We all know, especially those who do intense exercise that causes fatigue, muscle damage, and decreased performance because of injuries, intense workout, and less recovery. Rest and nourishment are essential after a strenuous workout. Turmeric is one of the foods, drinks, supplements, and products athletes use to speed up recovery. The effects of turmeric on performance and muscular rehabilitation have been tested in rodents. Various studies by researchers agreed that turmeric has good results on muscle recovery.
How to Take Turmeric Supplements?
Turmeric supplements come in capsules, pills, and powder forms. It is best to take turmeric in supplement form 1-3 times daily with meals or by your healthcare provider.
It is important to note that turmeric supplements should not be used to replace an individual’s regular diet or exercise routine, as it does not provide the same benefits as these lifestyle choices.
There are many different brands of turmeric supplements on the market today; however, there has been no conclusive evidence to support any of them over others. Some studies have shown that certain brands of curcumin supplements may be more effective than others; however, no one brand has been proven to be better than any other. As long as you are taking a quality supplement and following the instructions on the label, you should see similar results from whichever brand you choose.
Most research regarding turmeric supplementation has focused on curcumin (the active ingredient found in turmeric). Curcumin is believed to be most effective when taken at twice the recommended dosage (400mg) every day for four weeks (8 weeks total). If you use curcumin pills and want to experience additional advantages, you can double the recommended amount.
There is a chance that taking turmeric supplements may help you get better:
- Inflammation of the joints and connective tissue (arthritis)
- Inflammation of the lungs (asthma)
- Inflammation of the bowels (colitis)
- Inflammation of the liver, gallbladder, pancreas, and bile ducts (hepatic cirrhosis, pancreatitis, cholangitis) can be reduced.
- Inflammatory bowel diseases like ulcerative colitis and Crohn’s.
- Inflammatory skin conditions, such as eczema and psoriasis.
- Reducing the risk of heart disease by reducing cholesterol levels and improving blood circulation to the heart muscle.
- Fighting cancer cells by blocking their ability to multiply and reproduce.
- Improving joint function due to exercise therapy or weight training in patients with osteoarthritis.
- Reducing the risk of stroke by reducing the levels of blood clotting factors.
- Improving memory and learning ability in patients with Alzheimer’s disease, Parkinson’s disease, and other forms of age-related dementia.
- Improving cognitive function in patients with cerebral palsy or other movement disorders.
- Increasing the enzymes that break down fats in the liver, thus reducing the risk of heart disease.
- Reducing the risk of prostate cancer by inhibiting hormone-sensitive prostate cancer cells from growing.
- Lower cholesterol levels, improve blood circulation to the heart muscle, and reduce inflammation in cardiovascular disease (atherosclerosis) patients.
- Decreasing pain caused by osteoarthritis, rheumatoid arthritis, bursitis, and other inflammatory conditions by blocking pain signals from nerve cells to muscles and organs.
Wrapping It Up
To summarize, turmeric is a spice referred to as a “superfood” because of its numerous health advantages. Different researchers and doctors recommend this food for athletes and heart patients. There are several ways that you can take to add turmeric to your regular meals.
Most athletes take the pills or regular powder with milk as a post workout recovery drink. Mated with protein, this food starts acting faster and enhances our recovery system. Without that, our muscles refuel faster and get ready for the next round due to its antioxidants. Inflammation, tiredness, aches, and damages can be repaired by this one spice item.