Herbs and Spices that Reduce Inflammation Sharon Myers Kaplan University HW499 Professor Kristin Henningsen Hi my name is Sharon Myers and I am excited for the opportunity to introduce you to several safe herbal remedies. Herbs can treat numerous ailments but today I will focus on chronic inflammation. Long term use of anti-inflammatories have serous side effects and in some cases death. I was first introduced to herbs 10 years ago at the age of 50 when I was in chronic pain. I woke up every morning feeling like I had been beat up during the night, even climbing out of bed was painful. It took me several minutes to begin to stand upright. I thought to myself old age really sucks, is this what I have to look forward to for the rest of my life? I have never been one to reach for pharmaceuticals so I made an appointment with a naturopathic doctor who changed my life. This is my goal today: To change your life or the life of someone you know who faces chronic inflammation from arthritis or Fibromyalgia. Many of the herbs I will introduce you to today are in your kitchen cabinet and can safely be used to treat chronic inflammation. While working on a degree in health and wellness at Kaplan University, I learned a lot of information about herbs which I look forward to sharing with you today.

What are herbs? Various aromatic plants used especially in medicine or as seasoning (Merriam-Webster, n.d). The use of a plant’s seeds, bark, roots, leaves or flowers for its medicinal properties, flavor, or scent (University of Maryland Medical center (UMMC), 2016). Herbs or botanicals have been used for thousands of years dating back to 100 BC in China and Egypt (UMMC, 2016). Many of the pharmaceuticals on the market today originate from herbs (UMMC, 2016). The World Health Organization (WHO) estimates 80% of people use some form of herb for medicinal purposes. Herbs became popular in the US in 1994 when the U.S. Dietary Supplement Health and Education Act (DSHEA) was passed making herbs legal in the United States (UMMC, 2016). Since herbs have medicinal properties and can interact with pharmaceuticals, before using them it is critical to alert your physician if you are thinking about taking them.

What you should know before taking herbs? Herbs contain natural medicinal elements Modern scientist take one constituent out of an herb to make a pharmaceutical Herbalist believe all the constituents in an herb are necessary for optimal benefits. According to the NIH “one third to one half of all pharmaceutical drugs were originally derived from plants, there is clearly a potential to find effective therapies from the natural environment” (NIH, 2008). The NIH agree that herbs that have been researched show benefits but the concern is because they are not regulated there is risk of contamination and false marketing (NIH, 2008). They would like more research done on herbs and stricter standards. Since herbs contain medicinal elements, it is best to learn their benefits and potential drug interaction with pharmaceuticals. The NIH provides many websites to ensure individuals can safely purchase and learn how to use herbs safely. We will discuss these websites in a few minutes.

Pharmaceutical Facts According to the NIH, “acetaminophen overdose is the leading cause for calls to Poison Control Centers (>100,000/year) and accounts for more than 56,000 emergency room visits, 2,600 hospitalizations, and an estimated 458 deaths due to acute liver failure each year” (NIH, 2004 para. 1). Acetaminophen is found in over the counter products such as Tylenol, Excedrin, Nyquil, Theraflu, Alka seltzer, Formula 44 and the list goes on.

Are Herbs Safe? Herbal remedies for pain and inflammation are safer than the steroidal and NSAID medications (NIH, 2010). Herbs have the potential to interact with pharmaceuticals Investigate product and company before buying National Center for Complementary and Integrative Health (NCCIH) alert and advisory website (NCCIH, 2016). According to the National Institute of Health (NIH), herbal remedies for pain and inflammation are safer than the steroidal and NSAID medications (NIH, 2010). Link to alerts and advisories https://nccih.nih.gov/news/alerts The NIH is aware of the serious side effects of pharmaceuticals for inflammation for individuals who suffer with chronic pain from arthritis or degenerative pain conditions (NIH, 2010). Herbs like turmeric, cinnamon, frankincense and ginger offer safer alternatives to steroidal and NSAID medication. Always inform your physician of any herbs or supplements you are taking which can interfere with pharmaceuticals. Before purchasing herbs check for Good Manufacturing Product certification (GMP), Certified Organic Seal, NSF international seal. The NIH recommends before buying any herbal product check for safety and recalls. NCCIH has a whole website about alerts and advisories on tainted products, recalls and unsafe products. Check the list before you purchase any herbs or supplements.

What herbs can be used safely to reduce inflammation? Frankincense (boswellia serrata resin) Turmeric (curcuma longa) The next two slides we will discuss research data, benefits and ways to incorporate these herbs into your daily routine to treat inflammation safely and effectively.

Frankincense Superior efficacy for treating in active osteoarthritis Well tolerated by most Reduced joint pain in rheumatoid arthritis According to the NIH research data showed frankincense to be superior efficacy over nonsteroidal medications, was very well tolerated by most subjects and reduced joint pain in those with rheumatoid arthritis (NIH, 2015). The results are very promising and prove to be safer than NSAIDs and nonsteroidal drugs. To learn more about frankincense uses go to http://www.fengshuidana.com/2015/01/03/huge-reasons-to-love-frankincense-essential-oil/

Turmeric Studies show turmeric is an effective anti-inflammatory (NIH, 2010) Dosage-400–600 mg taken three times per day (NIH, 2010) Side effects are few (NIH, 2010) May be used with lower doses of nonsteroidal medications (NIH, 2010) According to NIH, “the usual dosage of standardized turmeric powder is 400–600 mg taken three times per day. Side effects are few, but with extended use, this agent can cause stomach upset, and in extreme cases gastric ulcers may occur at very high doses. Caution should be used if the patient is taking anticoagulant medications or high doses of nonsteroidal drugs. Studies have shown that curcumin may be used in combination with lower doses of nonsteroidal medications” (NIH, 2010). I have been using a turmeric tincture twice a day for over a year with no negative side effects. Turmeric can be easily added into food for enhancement and to aid in inflammation reduction.

Spices that reduce inflammation Cinnamon (Cinnamomum Zeylanicum) Ginger (Zingiber officinale) Herbs can be used as spices to enhance food or medicine to enhance the body. Spices are also used to enhance food and the body. Cinnamon and ginger are considered spices but have medicinal constituents. Today, I would like to show you the medicinal benefits of these two spices.

Cinnamon to treat inflammation According to the NIH, cinnamon was one of the most potent anti-inflammatory foods out of 115 foods tested (NIH, 2015). Inflammation is a common age related issue. The NIH studied cinnamon and its ability to treat inflammation and found it to be among the most effective treatments for inflammation (NIH, 2015). Cinnamon can be easily added to food, taken by capsule, mixed in honey or added to tea. Cinnamon is a safe and easy method to treat inflammation.

Ginger Benefits Inflammation and muscle soreness decreased from using just 2 grams of ginger which equals ¼ teaspoon The NIH studied the effects if ginger on inflammation and pain produced from physical activity and found it to be effective for reducing pain and inflammation (NIH, 2015). Ginger can be purchased ground or the whole root. It is easily added to food to enhance flavor, made into a tea or taken in capsule form. For more information on ginger and its benefits go to http://www.herbalremediesadvice.org/health-benefits-of-ginger.html

How to you use herbs? Cooking Tinctures Extracts Capsules Teas All of the herbs we discussed today can be easily added to your favorite recipe, brewed into a tea, added with honey, taken by capsule or made into a tincture. I have prepared a handout to show you different ways of incorporating herbs into your daily routine. We have not discussed tinctures today and for the sake of time, I will just give you a brief introduction to what a tincture is. Tinctures are a concentrated herbal extract with alcohol as the prominent component (Mountain Rose Blog, 2012). To learn more information about tinctures and herbs Mountain Rose Herbs is great place to gain information, learn how to use herbs and purchase quality products from. An extract is similar to a tincture except water, vinegar or glycerin is used instead of alcohol. Here is the link to making tinctures and extracts: http://mountainroseblog.com/guide-tinctures-extracts/ and the link to purchasing herbs is https://www.mountainroseherbs.com/. The benefit of taking a tincture is it is quickly absorbed into the bloodstream so the benefit is felt much sooner. Personally, I prefer to use tinctures but whatever method works for you, use it. If you do not want to use alcohol, an extract is a good option.

References Merriam-Webster Dictionary (n.d). Herbs. Retrieved from http://www.merriam-webster.com/dictionary/herb Mountain Rose Herbs Blog (2012). Guide to making tinctures. Retrieved from http://mountainroseblog.com/guide-tinctures-extracts/ National Center for Complementary and Integrative Health (2016). Alerts and Advisories. Retrieved from https://nccih.nih.gov/news/alerts National Institute of Health (2015). Anti-inflammatory activity of cinnamon. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25629927 National Institute of health (2010). Natural anti-inflammatory agents for pain relief. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3011108/

References cont. National Institute of Health (2008). Herbal medicine in the Unites States: Review of efficacy, safety, and regulation. Retrieved from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2517879/ National Institute of Health (2002). Acetaminophen and the U.S. Acute Liver Failure Study Group: lowering the risks of hepatic failure. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15239078 National Institute of Health (2015). Acute effects of ginger extract on biochemical and functional symptoms of delayed onset muscle soreness. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/26793652 University of Maryland Medical center (2016). Herbal medicine. Retrieved from http://umm.edu/health/medical/altmed/treatment/herbal-medicine