Spices: Flavour Bombs with Benefits!

For centuries, spices have been prized for their culinary and medicinal properties. These little powerhouses of flavour not only help preserve food and make it delicious, but they also may help protect against a range of health conditions. 

Packed with the good stuff

Spices are the dried seed, fruit, root, bark or flower of different types of plants. They are used in small quantities to flavour, colour and preserve food. 

In addition, spices are a good source of phytochemicals – natural compounds found in plants that have been shown to have positive health effects. These include vitamins, minerals, sulphur-containing compounds, tannins, alkaloids and flavonoids. 

Phytochemicals in spices have been shown in preclinical and clinical trials to have antioxidant, anti-inflammatory, and anti-cancer properties for various health conditions. 

Spices contain polyphenols, which are important phytochemicals, in levels higher than other foods like broccoli, dark chocolate, berries, grapes, and onions. This is a good thing as spices tend to be eaten in such small amounts.

What’s so special about polyphenols? They can work in our bodies to help prevent or improve chronic health conditions such as cardiovascular disease, metabolic disease, arthritis, and neurodegeneration. They do this by targeting specific receptors or enzymes involved in regulating inflammation and immune responses in the body.

The healthiest flavour booster

Salt, sugar, and fat are commonly added to food to enhance flavour. They are all good things in moderation but overused in highly processed fast foods. Too much may contribute to health conditions like high blood pressure and diabetes. This is where spices come to the rescue! 

Spices are powerful flavour enhancers; just a few teaspoons in a meal go a long way. Healthy foods like vegetables and legumes can be made more delicious with a bit of spice while reducing the amount of salt, sugar, and fat in your cooking and curbing your cravings for unhealthy foods. 

Spice it up every day

Including spices in your meals, every day is the best way to reap the health benefits. Studies have shown people who eat spices in their food frequently and consistently benefit most. 

Studies have shown that eating spices regularly may lower your chance of dying from cancer, cardiovascular disease, and respiratory disease. One recent study in China found that people who eat spicy food almost daily have a lower risk of death than those who consume spicy food less frequently, and women seemed to benefit even more than men.

But it’s not just about the risk of death; people who enjoy spices regularly tend to have a lower salt intake and blood pressure. In fact, a study found that eating spicy foods can change how the brain processes salty tastes, leading to a lower preference for salt, a lower daily salt intake, and lower blood pressure. 

How you cook with spices can also impact their health benefits. For example, simmering and stewing (hello curry!) can help release greater amounts of phytochemicals from spices, making them easier for our bodies to absorb. On the other hand browning foods with dry heat methods like grilling and frying can decrease antioxidant levels. 

Tips for getting more spice into your meals: 

  • Explore spice-rich cuisines such as Indian, South East Asian and Middle Eastern
  • Swap spices for salt, sugar and fat in your cooking
  • If you like heat, add chilli or black pepper to your meal before you add more salt
  • Add fragrant “sweet spices” such as cinnamon, nutmeg and star anise to porridge, yoghurt, smoothies and baking 

It’s wonderful to think that something as simple as a pinch of spice can positively impact our health! Now, over to you. How are you going to add a bit extra spice to your day?

 

References: 

Gupta, J., Sharma, S., Sharma, N.R., Kabra, D., 2019. Phytochemicals enriched in spices: a source of natural epigenetic therapy. Archives of Pharmacal Research 43, 171–186. 

Jiang, T.A., 2019. Health Benefits of Culinary Herbs and Spices. Journal of AOAC International 102, 395–411. 

Opara, E.I., 2019. Culinary herbs and spices: what can human studies tell us about their role in the prevention of chronic non‐communicable diseases? Journal of the Science of Food and Agriculture 99, 4511–4517. 

Opara, E., Chohan, M., 2014. Culinary Herbs and Spices: Their Bioactive Properties, the Contribution of Polyphenols and the Challenges in Deducing Their True Health Benefits. International Journal of Molecular Sciences 15, 19183–19202. 

Vázquez-Fresno, R., Rosana, A.R.R., Sajed, T., Onookome-Okome, T., Wishart, N.A., Wishart, D.S., 2019. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review. Genes & Nutrition 14. 

Going Gluten-Free? Read This First

Suppose you are diagnosed with a wheat-related health condition such as coeliac disease, wheat allergy, or non-coeliac gluten sensitivity. You will have to cut out or cut down on gluten-containing grains. However, when transitioning to a gluten-free or low-gluten diet, you need to be aware of some pitfalls. 

Going gluten-free can be daunting because gluten is in almost everything! And what makes things worse is that many gluten-free products you find in the supermarket or even the health food shop are not healthy choices. They will leave you short on micronutrients (e.g., minerals and vitamins) and dietary fibre, a worry if you will be on a gluten-free diet for some time.  

A lifelong change for some, but not others

People with coeliac disease will need to follow a strict gluten-free diet for their whole life. If they continue to eat gluten they will develop further health complications. On the other hand, people with non-coeliac gluten sensitivity can benefit from a gluten-free diet to improve symptoms, and they may be able to tolerate gluten later in their healing journey.

Interestingly, some studies suggest that other substances like amylase, trypsin inhibitors, and FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) found in wheat can also trigger similar symptoms in sensitive people. 

Understanding these differences in gluten-related disorders can help you make informed decisions about your diet and seek appropriate guidance from qualified health professionals.

Not all gluten-free foods are equal

Walk into any supermarket, and you will find a dedicated gluten-free section. Unfortunately, the bulk of what you will find on the shelf is highly processed, loaded with sugar, fat, and salt; and lower in protein, minerals and vitamins than wheat-based processed foods.

Salt, fat, and sugar are added to gluten-free processed foods to make them taste better. Unfortunately, like all highly processed foods, they have been linked to increased disease risk. They also have the potential to alter the types of microbes that live in your gut, which in turn can predispose you to inflammatory and functional gastrointestinal diseases. 

A diet abundant in fibrous and colourful natural whole foods is essential for maintaining healthy populations of microbes that live in your gut (your gut microbiome). These microbes are also intimately involved in maintaining physical health beyond the gut and psychological well-being.

The main problems that can arise from eating highly processed gluten-free foods are:

  • Nutrient insufficiency: lower than average protein, especially gluten-free bread and pasta. Lower fibre and inadequate micronutrients such as B vitamins, calcium, zinc, iron, and magnesium
  • Contamination: in some studies, up to a third of samples of products labelled “gluten-free” were contaminated with gluten. 
  • Expectation: gluten-free bakery products, especially bread, will always disappoint because gluten gives bread its elasticity. Gluten-free breads tend to be crumbly.
  • Cost: it is not uncommon for many manufactured gluten-free products to be at least double the price of their wheat-containing counterparts. 

Moving forward and mindset

Thankfully there are many wheat alternatives including sorghum, millet, teff, buckwheat, rice, and quinoa. There are numerous ways to enjoy these grains; the simplest is to use them as a bed for other parts of a meal as you would use rice. Fermented grains and legumes can also be made into flatbreads and pancakes like injera or dosa. 

Use your transition to a gluten-free diet to get out of your comfort zone and explore all the wonderful ways other cultures use non-gluten grains and legumes. You will find some great options to please your palate. So treat the journey as an adventure for your taste buds!

Be aware that making changes to your diet can affect your psychological well-being. Keep this in mind and touch base with your healthcare professional if you feel changing your diet is challenging and affecting your mood. 

One last thing

Before making any significant dietary changes, speaking with a healthcare professional is essential. They will guide the best way to transition to a gluten-free diet while ensuring that your body is still receiving all the nutrients it needs to get you back to optimal health.

 

References: 

Campaniello, D., Corbo, M.R., Sinigaglia, M., Speranza, B., Racioppo, A., Altieri, C., Bevilacqua, A., 2022. How Diet and Physical Activity Modulate Gut Microbiota: Evidence, and Perspectives. Nutrients 14, 2456. 

Wieser, H., Koehler, P., Scherf, K.A., 2020. The Two Faces of Wheat. Frontiers in Nutrition 7. 

Aguiar, E.V., Santos, F.G., Krupa-Kozak, U., Capriles, V.D., 2021. Nutritional facts regarding commercially available gluten-free bread worldwide: Recent advances and future challenges. Critical Reviews in Food Science and Nutrition 63, 693–705. 

Khairuddin, M.A.N., Lasekan, O., 2021. Gluten-Free Cereal Products and Beverages: A Review of Their Health Benefits in the Last Five Years. Foods 10, 2523. 

Cenni, S., Sesenna, V., Boiardi, G., Casertano, M., Russo, G., Reginelli, A., Esposito, S., Strisciuglio, C., 2023. The Role of Gluten in Gastrointestinal Disorders: A Review. Nutrients 15, 1615.

Abdi, F., Zuberi, S., Blom, J.-J., Armstrong, D., Pinto-Sanchez, M.I., 2023. Nutritional Considerations in Celiac Disease and Non-Celiac Gluten/Wheat Sensitivity. Nutrients 15, 1475.

Xenoestrogens and How to Reduce your Exposure

In today’s modern world, we are exposed to numerous substances that can disrupt the delicate balance of hormones in our bodies. One group of these substances is known as xenoestrogens. Xenoestrogens are synthetic chemicals that mimic the action of natural oestrogen hormones, disrupting the endocrine system and affecting various aspects of health. Keep reading to learning more about Xenoestrogens, their sources, and natural approaches to reduce your exposure to them.

What are Xenoestrogens?

Xenoestrogens, also called environmental oestrogens, are artificial compounds/chemicals that have oestrogenic properties. While oestrogen is a natural hormone primarily produced in the ovaries, xenoestrogens are not naturally present in our bodies. Instead, they enter our system through external sources. Once inside the body, these Xenoestrogens can bind to oestrogen receptors and mimic or disrupt the effects of natural oestrogen.

Some common sources of Xenoestrogens are:

Pesticides, herbicides, industrial chemicals: Many conventional agricultural practices involve the use of chemicals, such as glyphosate-based herbicides, which can act as xenoestrogens when ingested or absorbed by humans. Also, chemicals like polychlorinated biphenyls (PCBs) and dioxins from industrial chemicals.

Plastics and Food Containers: Certain plastics, particularly those containing bisphenol A (BPA) and phthalates, can leach xenoestrogens into food and beverages when exposed to heat or acidic conditions. Plastic water bottles, food storage containers, and even canned foods lined with plastic coatings can be potential sources.

Personal Care Products: Some cosmetics, skincare products, haircare products, perfumes and sunscreens contain chemicals like parabens and phthalates that act as xenoestrogens when absorbed through the skin.

Potential Health Risks:

Xenoestrogens tend to accumulate in the body where there is the most fat like breast tissue. These then knock out naturally occurring oestrogen off its receptor site.  This can cause hormonal imbalances as Xenoestrogens can disrupt the delicate balance of hormones in the body.

Some health issues that have been associated with prolonged exposure to xenoestrogens are oestrogen dominance or poor oestrogen signaling, fertility problems, changes in your menstrual cycle and reduction in sperm quality.

What are some natural approaches to reducing Xenoestrogen exposure and promote hormonal health?

Choose organic/spray free foods where possible: opt for organic, spray free, free range, fruits, vegetables, and animal products to reduce exposure to pesticides and herbicides commonly found in conventionally grown produce and animal products.

Avoid plastic containers: Store food and beverages in glass, stainless steel, or BPA-free containers instead of plastic to minimise xenoestrogen leaching. Choose reusable water bottles made from safer materials.

Use natural personal care products: Select personal care items, including cosmetics, skincare products, and toiletries, that are free from parabens, phthalates, and other xenoestrogen chemicals. Look for products labelled as “paraben-free” or “phthalate-free.”

Choose natural cleaning products: Replace conventional household cleaning products with natural alternatives that are free from hormone-disrupting chemicals. Look for products with plant-based ingredients or make your own cleaning solutions using vinegar, baking soda, and essential oils.

Eat hormone-balancing foods: Include a variety of nutrient-dense foods in your diet that support hormonal balance. Cruciferous vegetables like broccoli, cauliflower, and brussels sprouts contain compounds that promote oestrogen detoxification. Flaxseeds and chia seeds are rich in lignans (phytoestrogens), which can help modulate oestrogen levels.

Support liver detoxification: The liver plays a crucial role in metabolising and eliminating hormones and toxins, including xenoestrogens. Support your liver’s function by consuming foods/teas like dandelion, artichokes, milk thistle, and turmeric which aid in detoxification.

Support your gut: A healthy gut microbiome is so important for hormone metabolism and elimination. Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet to support a balanced gut microbiota. Ther are some great gut loving tips in my other blogs on the gut-brain axis and microbiome.

Practice stress management: Chronic stress can disrupt hormone balance. Incorporate stress-reducing techniques such as meditation, yoga, deep breathing exercises, or regular physical activity to support hormonal and mental health.

Reducing exposure to xenoestrogens is essential for maintaining hormonal balance and promoting overall health. By adopting natural approaches and making conscious lifestyle choices, you can minimise your exposure to these harmful substances and support your body’s ability to maintain hormone balance. If you need more hormonal, gut and liver health support, make sure you seek out an accredited natural medicine practitioner to treat you as a whole and help to get to the causative factors of your symptoms!

Remember small changes can make a significant impact on your well-being and long-term health.

Electrolytes for Energy

Do your energy levels need a kickstart? Have you considered if you are running low on electrolytes?

Electrolytes are minerals that carry an electrical charge. This conduction of electricity allows for information to be passed from cell to cell, relaying messages around the body.

The body’s form of energy currency is called adenosine triphosphate or ATP for short. Electrolytes do not directly contain ATP but they are essential co-factors needed for the production, usage, and recycling of ATP.

If you have been feeling tired and like you are running out of battery power, an electrical electrolyte kickstart may help you refuel and refresh your energy levels.

Aside from fatigue, other signs you may be low on electrolytes include muscle cramps, headaches, confusion, irritability, palpitations, dizziness, nausea, or poor sleep.

Having low electrolyte levels is common for women in midlife, this is especially the case if you have been experiencing heavy menstrual bleeds or excessive sweating from hot flushes or night sweats, as you are losing these precious minerals in your menstrual fluid and sweat.

The following minerals are considered to be in the electrolyte family: sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate.

Many people know of the link between adrenal dysfunction and fatigue, but have you considered the role of electrolytes especially sodium in the role of adrenal issues? Sodium plays a crucial role in the production and regulation of adrenal hormones. Hormones like cortisol, adrenaline, nor-adrenaline, and aldosterone. Without adequate sodium levels, these hormones rise, and with this comes the sensation of feeling stressed, frazzled, fatigued, unable to sleep, and the urges to urinate increase, promoting nighttime urination and even more poor sleep.

Some of the health complaints associated with low electrolytes are also linked with low levels of hydration, as 2 very important electrolytes sodium and potassium are needed to regulate how much water is kept in or pushed out of cells and this helps to maintain hydration and prevents fluid retention. Fluid balancing also plays a very important role in regulating blood pressure.

Our nerve cells use electrolytes to carry electrical impulses or messages around the body, without adequate levels our muscles can not contract or relax properly and cramps, twitches, or tingling can occur.

Electrolytes also play other essential functions in the body.

It’s important to know that electrolytes aren’t the only factor to consider if you are experiencing fatigue. In my upcoming workshop Midlife Fatigue, (Wednesday 24th May https://naturalmedicineweek.com.au/events/midlife-fatigue/) I will discuss many other options to consider.

The best way to discover if you could benefit from taking extra electrolytes is to try my 7-day electrolyte challenge. Grab yourself a “clean” electrolyte product, by clean I mean it’s sugar-free with no artificial colours, flavouring, or preservatives. Take one serving daily for a week, after the week is up assess how you are feeling. If you have more energy, better sleep, and fewer headaches, or leg cramps, this indicates you were low in electrolytes.

If you have been told to be on a potassium-sparing or low-salt diet, speak to your healthcare provider before trying the 7-day electrolyte challenge.

My personal Morning Ginger Lemon Electrolyte Drink

A glass of filtered water

A small knob of freshly grated ginger

1/2 freshly squeezed lemon

A dose of concentrated electrolytes

A Simple Guide to Detoxification

Why Detox?

Your practitioner may be suggesting a detoxification protocol for obvious health concerns, but there are also many other, more subtle, reasons our bodies may need a detox. When toxic metabolites accumulate, our systems of elimination become overloaded, and we become progressively more sensitive to additional chemicals (some of which may not normally be toxic). An overburdened body manifests in various ways:1

  • Headaches, nausea.
  • Digestive disturbances (constipation, bloating, bad breath).
  • Weight gain, blood sugar imbalances.
  • Fatigue, mood changes.
  • Skin conditions (rashes, acne, psoriasis).
  • Allergic and atopic conditions (hives, asthma, eczema).
  • Joint pain.
  • Brain fog and cognitive issues.

Toxins in our Daily Lives1

We are increasingly exposed to toxic compounds every day in the air, water and food  consumed to sustain life. But, ironically, via this consumption, toxins have become the primary drivers of disease, with increases in occurrences of conditions such as diabetes, infertility, attention deficit hyperactivity disorder (ADHD) and Alzheimer’s disease (AD).1

How Detoxification Works

The liver is the main organ of detoxification and is the body’s primary filtration system for converting toxins into waste products. But other vital organs that remove toxic waste from the body include the kidneys, skin, liver and digestive tract.1,3 A detox protocol supports pathways of elimination and their function, so the body can remove toxins optimally.1,3

General Detox Protocol

Your practitioner will individualise a detox protocol for you that may involve changes in diet, lifestyle and environment, and include supplements to assist and fine-tune the detoxication process by the body. It will look something like this:1,3

DECREASE TOXIC LOAD
–        Identify toxin exposure and remove

–        Follow healthy diet and lifestyle guidelines

PREPARE BODY FOR DETOX
The digestive system and processes of detoxification need to be working optimally to cope with the release of toxins. The amount of time for this stage is dependent on level of toxicity exposure and symptoms.

–        Improve digestive function

–        Support liver function

–        Optimise bowel function

DISPLACE TOXINS AND MICROBES
Now that the environmental load is reduced and digestive tract integrity is improved, the body is better equipped to deal with toxic release and excretion.
SUPPORT DETOXIFICATION PROCESSES
Support liver function and processes of elimination and excretion.
REPAIR AND MAINTAIN
Maintain all the hard work by continuing to reduce toxic exposures and supporting the natural detox processes of the body.

 

Food and Diet Considerations1,3

  • Drink 1-3 L of filtered/purified water.
  • Avoid alcohol, coffee, soft drinks and packaged juice.
  • Avoid saturated fats, refined sugars and salt.
  • Limit barbecued, grilled, and charbroiled foods.
  • Avoid eating processed foods with preservatives, artificial sweeteners and flavour enhancers.
    • Avoid packaged foods with numbers in the ingredients list.
  • Avoid gluten-, dairy- and soy-containing food products.
  • Consume sustainable wild-caught, not farmed, fish.
  • Avoid buying canned foods.
  • Consume sustainably sourced, certified organic, bio-dynamic and/or non-GMO foods:
    • Organic produce is certified to be free from pesticides.
    • Wash all non-organic produce before cooking or consuming.
  • Enjoy a diet of fresh and organic fruits, vegetables, whole grains, nuts and seeds, and lean protein.
  • Consume foods that support the liver and detoxification processes:
    • High sulphur content foods – garlic, eggs, onions, legumes.
    • Cabbage family vegetables – broccoli, cabbage, brussels sprouts.
    • Artichokes, turmeric, beets, carrots, dandelion, cinnamon.
    • Antioxidants – blueberries, goji berries, raspberries, kale.
    • Water-soluble fibres – pears, apples, oat bran, legumes, guar gum.

Fasting and Intermittent Fasting

Your health care practitioner may recommend fasting as part of a detoxification protocol.  Fasting is the abstention from food and sometimes drinking for a certain period of time. Intermittant fasting involves switching between fasting and eating on a regular schedule.

Fasting is one of the oldest known therapies and a way to increase elimination of wastes and enhance the healing processes.1,3 During a fast, stored toxins are released from fat cells, so supporting the body’s detoxification processes is important.1,3

Lifestyle and Environment Considerations

  • Avoid and minimise exposure to known toxins.

In the Kitchen4,5

  • Do not buy food packaged in plastic or use plastic containers or cling film for storing food.
    • Store food in BPA free containers, such as glass or stainless steel.
    • Use bees wax wraps.
  • Avoid microwaving, especially with cling film and plastic coverings.
  • Avoid aluminium and Teflon cookware.
    • Use stainless steel, ceramic-coated or cast-iron cookware.

In the Bathroom4,5

  • Use natural skin-care and sanitary products, without fragrance, that are low in chemicals and free of phthalates and parabens.
    • Choose paraben-free, sulphate-free and silicone-free shampoos and conditioners.
    • Use aluminium-free deodorants instead of antiperspirants.
  • Swap to triclosan- and fluoride-free natural toothpastes.

Around the House4,5

  • Use fragrance-free natural household cleansers low in solvents.
  • Avoid dry cleaning clothes and stain and water repellants on your furniture.
  • Wear natural fibers and avoid synthetic fabrics and dyes produced from petroleum.
  • Use bedding materials made from natural products with no or low-release of volatile organic compounds (VOCs).
  • Clean, dust and vacuum regularly.
  • Reduce exposure to electric and magnetic fields (EMFs) from mobile phones, microwaves, Wi-Fi routers, computers and other appliances.
    • Reduce/limit your screen time with electronic devices.
    • Turn-off appliances when not in use.
  • Exercise moderately every day.

Sweating/Sauna

  • The physiological process of sweating has long been regarded as a beneficial consideration for detoxification.
  • It has been shown that the levels of heavy metals are lower in people who exercise regularly, i.e. increased levels and occurrence of sweat and increased elimination.2
  • In those with higher toxic exposure or body burden, excretion via sweat generally exceeds plasma or urine concentrations.3
    • Arsenic, cadmium, lead and mercury are excreted from the skin via sweat (during exercise or sauna) and rates of excretion are reported to match or exceed urinary excretion in a 24-hour period.3
  • Induced sweating appears to be a potential method for eliminating BPA,6 as well as certain PCBs from the body.7

For the best results on your detox journey, it is recommended that you visit a health care practitioner so they can tailor the detoxification protocol to your needs.

*References available on request