And here’s where our golden hero helps again…

When we exercise, especially to excess, we often experience pain in our muscles, sometimes accompanied by heat, redness and swelling. This is the body’s inflammatory response – it’s doing all it can to fix the pain and in doing so, its releasing chemicals called cytokines.

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One of these cytokines is called IL-6 and this causes the release of cortisol, a stress hormone. Cortisol increases levels of sugar in the blood, suppresses the immune system and can also decrease bone formation. It’s not good to have hanging around. IL-6 also suppresses the elements of the immune system that protect against infections.

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So it’s clear then, that something that reduces the post-exercise release of cytokines, would help improve immunity in athletes. As having a cold for example, can really get in the way of fitness.

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Curcumin, the active ingredient in turmeric, inhibits the activation of cytokines following exercise. It therefore has a big role to play in not only protecting the immune system from IL-6, but in reducing inflammatory markers in athletes. It works in the same way as NSAIDs, with less impact on the inflammatory response, only down regulating it to healthy levels. The inflammatory response is essentially a good thing, it’s when it reaches high levels that it has a negative effect.

Another study showed that endurance cyclists given 400mg curcumin over only two days, reported significantly less DOMS than those taking a placebo. And if it can work for cyclists, then it can work for any of us performing any prolonged, strenuous activity. Studies are continuing, but we think it’s an exciting prospect.

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Curcumin is now being given serious consideration as a natural alternative to NSAIDs to treat inflammation, particularly post-exercise. A study in 2014 concluded that a supplement containing curcumin “may be a valuable and safe alternative to NSAIDs in patients suffering from degenerative joint diseases”.

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We never advocate stopping prescribed medications so if your doctor has prescribed you strong pain killers for chronic pain, always talk to them first before considering other options. 

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When we exercise, our body produces free radicals called reactive oxygen species (ROS). What’s more, exercise also impairs the natural antioxidant repair systems that combat these.

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Oxidative stress is a condition where the levels of ROS are higher than the levels of the body’s naturally occurring antioxidants can deal with. Strenuous exercise often causes the body to enter a state of oxidative stress. This can cause damage to cells, impairs the immune system and delays our ability to recover from exercise.

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Curcumin in turmeric has antioxidant properties and can therefore neutralise free radicals and ROS, therefore reducing the effects of oxidative stress.  

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And as we like to use scientific studies to back up what we’re saying, here’s the results of one such study in 2014.

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Participants were encouraged to walk or run for an hour at 65% of their VO2max. They did this three separate times – once with no curcumin supplementation (a placebo instead), once with supplements two hours before exercise and once with supplements two hours before plus after exercise. Blood samples were taken pre-exercise, immediately after exercise and two hours after exercise. Levels of ROS in the blood were significantly higher immediately after exercise than before exercise in the placebo trial but not in either supplemented trial. Proof then, that ROS build up in the blood during exercise, and that curcumin supplementation suppresses them. Furthermore, antioxidant levels in the blood immediately after exercise were significantly higher in both supplemented trials compared to levels before exercise. The study concluded that “curcumin supplementation can attenuate (reduce) exercise-induced oxidative stress by increasing blood antioxidant capacity”.

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Convincing, huh?

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And finally, a quick word on turmeric and the brain. Again, due to its anti-inflammatory and antioxidant properties, curcumin can help reduce the effects of brain ageing and depression, and improve mental capacity and mood. The healthier our brain, the more likely we are to be focused on all areas of our life, including keeping fit and performing to our best in sport. And a healthy body, is a happy body. Thanks, turmeric!

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How do you eat turmeric everyday! Especially in optimal amounts of up to 3g

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Adding turmeric to your food is a great way of getting a good dose but even if you love curry this can be very challenging. It's best if you break the dose up to get the maximum absorption into your body through the day. So if turmeric with breakfast and dinner isn’t your thing then you may need to consider other options.

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These work great for people who don’t want every meal to taste of turmeric or are time pushed and cant make turmeric recipies. Taking 2 capsules with your breakfast is like adding half a tea spoon of turmeric to your meal, but without tasting it. We love turmeric and think it tastes great BUT sometimes you just want your breakfast oats and berries to taste like oats and berries.

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Head over to our store to see our unique organic formula that was designed so that you get 1.3g of turmeric in two capsules. So taking two with your breakfast and dinner gives you a healthy amount to support your body through out the whole day.

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