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最好的消炎草本精華（植物提取物）
由內而外的美麗：支持健康皮膚的 6 種補充品
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June 18, 2021
炎症是一種免疫介導的反應，是你的身體抵禦潛在傷害的方式。 發紅、腫脹或發燒都是急性炎症典型、健康的例子。 如果你受傷或生病，急性炎症會發出促進癒合和修復的信息。 它通常只持續幾天，身體很快就可以放鬆到正常的平衡狀態。 [1] [2]
但是當發炎過程沒有結束時會發生什麼? 對於發炎，改變的免疫信號通路會持續產生發炎信差由數月至數年。 結果是一個加速的免疫系統，令你的身體失去平衡。
隨著時間的推移，發炎反應會累積並導致嚴重的健康問題，但好消息是你可以採取措施限制發炎對身體的影響。 草藥提取物是一種簡單但有效的方法，可以幫助你的身體獲得健康的炎症支持。
是什麼導致發炎？
許多與炎症相關的風險因素與你的生活方式有關，包括體重、飲食、壓力和睡眠。隨著年齡的增長，你身體產生的炎症分子自然會增加。這些增加可能與自由基隨著時間的積累、線粒體（細胞的能量生產者）的效率降低以及雌激素等保護性激素的減少有關。 [3]
額外的體重也會導致發炎，高精製糖或不健康脂肪的飲食會引致脂肪組織分泌其自身的促炎細胞 [4]。總之，這些日常接觸會進一步加劇你體內的氧化壓力和炎症。
肌肉骨骼或腸胃發炎很棘手，因為有些人雖然會出現不適、疲勞或消化問題等症狀，但是許多人在變成更大的問題才意識到。許多健康問題可歸因於慢性炎症和氧化損傷或使其惡化。 [5]
這就是強調抗炎飲食以減少這些日常傷害的原因，包括已知支持健康炎症反應和抗氧化活性的食物。 [6]
但是除了你吃的食物之外，還有一些額外的特殊香料和草藥可以為炎症提供強而有力的支持。
用於支持炎症的植物提取物
薑黃（Curcuma longa）
你喜歡的印度餐廳咖哩因這種強烈的香料而呈現出濃郁的黃色。薑黃用於Ayurvedic烹飪和傳統中藥，薑黃可保持健康的炎症反應並提供抗氧化特性。在研究中，薑黃對健康提供許多的益處是由於薑黃中發現的一種叫做薑黃素的化合物。
薑黃素因其與炎症分子的相互影響和體內抗氧化影響而得到充分研究。 [7]它可以通過中斷促炎信號的能力來支持減少氧化應激和炎症。它還可以通過支持抗氧化活性來幫助平衡自由基損傷。
許多研究將薑黃素補充與關節炎症支持聯繫起來。 [8]偶爾的關節不適是炎症的徵兆，所以這可能就是為什麼薑黃素看起來如此有助於改善偶發性關節不適的原因。 [9] 它還可以幫助減少與某些健康狀況相關的炎症標誌物。 [10] [11]
隨著過去幾年對薑黃的興趣日益濃厚，黃金牛奶（一種由乳製品或植物奶、薑黃和其他香料混合而成的熱飲）、湯和咖哩的食譜越來越受歡迎。一星期數天加入一些富含薑黃的食譜可能是令你的飲食變得更加美味的方式。
同時，補充劑也可以增加你的攝入量。重要的是要注意薑黃的吸收會隨著脂肪和黑胡椒的攝取而提高。許多補充劑的設計都考慮到了這一點，以支持最佳吸收。
人參（Panex Ginseng）
Panex Ginseng （也稱為亞洲人參）是一種特殊的植物藥，因為它可以通過多種方式支持你的身體。人參有多種類型，但Panex Ginseng是最常用和有最多研究的。 [12]它通常用於在偶爾的壓力期間促進活力和支持身體。 [13]
人參可能通過其對壓力反應的影響來支持體內炎症。它被歸類為適應原，這意味著它支持體內健康的壓力反應。由於壓力荷爾蒙的上調，壓力可能是導致炎症的重要因素，但人參可能有助於平息腎上腺反應，減少壓力荷爾蒙對身體的影響。 [14]
作為健康免疫反應的一部分，人參還可能在支持炎症細胞因子的釋放方面發揮作用。 [15]一項針對大學生的小型研究還發現，補充人參可改善運動後的炎症指標，並支持改善血糖反應。 [16]
雖然你可以在湯或茶中找到人參的食譜，但是它有苦味，所以更常用於滋補品或補品。
印度乳香（Boswellia Serrata）
雖然這種草藥不太可能在日常廚房中找到，但它在Ayurvedic 醫學中有著悠久而古老的歷史。 乳香是來自 Boswellia serrata 樹的樹脂。它可以作為補充劑、酊劑或用作油，通過支持健康的炎症反應來促進健康的關節、結締組織和結腸功能。 [17]
已經了解過乳香中的酸對抑制炎症信號分子的影響，尤其是那些與疼痛和自由基損傷相關的分子。雖然需要對人類進行更近期的研究，但研究確實表明，乳香中的酸似乎破壞了特定的促炎酶，為活動性和偶爾的關節不適提供支持。 [18]通過支持炎症標誌物的減少，它甚至可能對神經系統疾病患者的康復產生積極影響。 [19]
有趣的是，導致氧化應激的一個重要因素是過度運動。每日身體運動是健康生活方式的重要部分，但過度運動會增加體內自由基損傷和炎症。一項對服用乳香和薑黃素組合補充劑的運動員進行的研究發現，遵循地中海飲食模式可以改善所有運動員的多項炎症指標，但那些同時服用補充劑的運動員可以看見有更大的改善程度。 [20]
乳香可能不是你會在工作日晚餐添加的東西，但乳香很容易以補充形式找到。
帶走的資訊
我們對炎症和身體了解得越多，就越明顯地發現採取日常措施來支持還原不僅必不可少，而且是一種在健康之旅中增強自己能力的簡單方法。與您的保健醫生討論補充劑總是有幫助的。儘管如此，這些草藥的一個顯著好處是它們溫和並有效，而且沒有不必要的副作用。
雖然您無法阻止自然衰老的進程，但你可以選擇減少體內炎症負擔的生活方式。結合健康的習慣，尤其是抗炎食物，這些植物藥可以成為支持健康炎症反應的有力工具。
免責聲明：該信息僅用於一般教育目的。 這些療法不是標準醫療保健的替代品，也不能由患者單獨使用。 公司對作者的信息不承擔任何責任，無論是口頭傳達還是在這些材料中。 所有陳述均代表作者的意見，不代表本公司的立場或意見。 作者通過商品名稱、商標或製造商對任何特定產品、流程或服務的引用不構成或暗示公司的認可或推薦。
參考資料：
[1] Furman, David, Judith Campisi, Eric Verdin, Pedro Carrera-Bastos, Sasha Targ, Claudio Franceschi, Luigi Ferrucci, et al. Nature Medicine 25, no. 12 (December 2019): 1822–32. https://doi.org/10.1038/s41591-019-0675-0.
[2] Pahwa, Roma, Amandeep Goyal, Pankaj Bansal, and Ishwarlal Jialal. In StatPearls. Treasure Island (FL): StatPearls Publishing, 2021. http://www.ncbi.nlm.nih.gov/books/NBK493173/.
[3] Villa, Alessandro, Nicoletta Rizzi, Elisabetta Vegeto, Paolo Ciana, and Adriana Maggi. “Estrogen Accelerates the Resolution of Inflammation in Macrophagic Cells.” Scientific Reports 5, no. 1 (October 19, 2015): 15224. https://doi.org/10.1038/srep15224.
[4] Makki, Kassem, Philippe Froguel, and Isabelle Wolowczuk. “Adipose Tissue in Obesity-Related Inflammation and Insulin Resistance: Cells, Cytokines, and Chemokines.” ISRN Inflammation 2013 (December 22, 2013). https://doi.org/10.1155/2013/139239.
[5] Hunter, Philip. “The Inflammation Theory of Disease.” EMBO Reports 13, no. 11 (November 2012): 968–70. https://doi.org/10.1038/embor.2012.142.
[6] Minihane, Anne M., Sophie Vinoy, Wendy R. Russell, Athanasia Baka, Helen M. Roche, Kieran M. Tuohy, Jessica L. Teeling, et al. “Low-Grade Inflammation, Diet Composition and Health: Current Research Evidence and Its Translation.” The British Journal of Nutrition 114, no. 7 (October 14, 2015): 999–1012. https://doi.org/10.1017/S0007114515002093.
[7] He, Yan, Yuan Yue, Xi Zheng, Kun Zhang, Shaohua Chen, and Zhiyun Du. Molecules 20, no. 5 (May 2015): 9183–9213. https://doi.org/10.3390/molecules20059183.
[8] Paultre, Kristopher, William Cade, Daniel Hernandez, John Reynolds, Dylan Greif, and Thomas Michael Best. BMJ Open Sport & Exercise Medicine 7, no. 1 (January 1, 2021): e000935. https://doi.org/10.1136/bmjsem-2020-000935.
[9] Amalraj, Augustine, Karthik Varma, Joby Jacob, Chandradhara Divya, Ajaikumar B. Kunnumakkara, Sidney J. Stohs, and Sreeraj Gopi. Journal of Medicinal Food 20, no. 10 (October 2017): 1022–30. https://doi.org/10.1089/jmf.2017.3930.
[10] Khajehdehi, Parviz, Maryam Pakfetrat, Katayoun Javidnia, Fariborz Azad, Leila Malekmakan, Mahshid Hashemi Nasab, and Gholamreza Dehghanzadeh. Scandinavian Journal of Urology and Nephrology 45, no. 5 (November 2011): 365–70. https://doi.org/10.3109/00365599.2011.585622.
[11] Khajehdehi, Parviz, Batol Zanjaninejad, Elham Aflaki, Mohamadali Nazarinia, Fariborz Azad, Leila Malekmakan, and Gholam-Reza Dehghanzadeh. Journal of Renal Nutrition: The Official Journal of the Council on Renal Nutrition of the National Kidney Foundation 22, no. 1 (January 2012): 50–57. https://doi.org/10.1053/j.jrn.2011.03.002.
[12] Yun, T. K. “Brief Introduction of Panax Ginseng C.A. Meyer.” Journal of Korean Medical Science 16 Suppl (December 2001): S3-5. https://doi.org/10.3346/jkms.2001.16.S.S3.
[13] Panossian, Alexander G., Thomas Efferth, Alexander N. Shikov, Olga N. Pozharitskaya, Kenny Kuchta, Pulok K. Mukherjee, Subhadip Banerjee, et al. “Evolution of the Adaptogenic Concept from Traditional Use to Medical Systems: Pharmacology of Stress- and Aging-Related Diseases.” Medicinal Research Reviews 41, no. 1 (January 2021): 630–703. https://doi.org/10.1002/med.21743.
[14] Irfan, Muhammad, Yi-Seong Kwak, Chang-Kyun Han, Sun Hee Hyun, and Man Hee Rhee. “Adaptogenic Effects of Panax Ginseng on Modulation of Cardiovascular Functions.” Journal of Ginseng Research 44, no. 4 (July 2020): 538–43. https://doi.org/10.1016/j.jgr.2020.03.001.
[15] Kang, Soowon, and Hyeyoung Min. “Ginseng, the ‘Immunity Boost’: The Effects of Panax Ginseng on Immune System.” Journal of Ginseng Research 36, no. 4 (October 2012): 354–68. https://doi.org/10.5142/jgr.2012.36.4.354.
[16] Jung, Hyun Lyung, Hye Eun Kwak, Sung Soo Kim, Young Chan Kim, Chong Do Lee, Heidi K. Byurn, and Ho Youl Kang. “Effects of Panax Ginseng Supplementation on Muscle Damage and Inflammation after Uphill Treadmill Running in Humans.” The American Journal of Chinese Medicine 39, no. 3 (2011): 441–50. https://doi.org/10.1142/S0192415X11008944.
[17] Siddiqui, M. Z. “Boswellia Serrata, A Potential Antiinflammatory Agent: An Overview.” Indian Journal of Pharmaceutical Sciences 73, no. 3 (2011): 255–61. https://doi.org/10.4103/0250-474X.93507.
[18] Vishal, Amar A., Artatrana Mishra, and Siba P. Raychaudhuri. International Journal of Medical Sciences 8, no. 7 (2011): 615–22. https://doi.org/10.7150/ijms.8.615.
[19] Baram, Somayeh Mahmoodi, Saeed Karima, Somayeh Shateri, Abbas Tafakhori, Akbar Fotouhi, Behnam Safarpour Lima, Shima Rajaei, et al. Inflammopharmacology 27, no. 6 (December 2019): 1101–12. https://doi.org/10.1007/s10787-019-00627-z.
[20] Chilelli, Nino Cristiano, Eugenio Ragazzi, Romina Valentini, Chiara Cosma, Stefania Ferraresso, Annunziata Lapolla, and Giovanni Sartore. “Curcumin and Boswellia Serrata Modulate the Glyco-Oxidative Status and Lipo-Oxidation in Master Athletes.” Nutrients 8, no. 11 (November 2016): 745. https://doi.org/10.3390/nu8110745.
Vitamin K and Omega-3 for Heart Health
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June 16, 2021
Inflammation, an immune-mediated reaction, is how your body defends itself against potential harm. Redness, swelling, or fever are all typical, healthy examples of acute inflammation. If you are hurt or sick, acute inflammation sends a message to promote healing and repair. It usually only lasts a few days, and soon the body can relax into a normal state of equilibrium.[1] [2]
But what happens when the inflammatory process doesn’t turn off? With inflammation, altered immune signaling pathways continue to produce inflammatory messengers for months or years. The result is a revved-up immune system that throws your body out of balance.
Over time, inflammation response can add up and contribute to significant health concerns, but the good news is that you can take steps to limit the impact on your body. Herbal extracts are one simple but potent way to help your body with the healthy inflammation support.
What contributes to inflammation?
Many of the risk factors associated with inflammation connect to your lifestyle, including weight, diet, stress, and sleep. As you age, your body’s production of inflammatory molecules naturally increases. These increases may be related to the accumulation of free radicals over time, reduced efficiency of your mitochondria (the energy producers of your cell), and a decrease in protective hormones like estrogen.[3]
Extra body weight can also contribute as fat tissue secretes its own pro-inflammatory cells[4] along with a diet high in refined sugar or unhealthy fats. Put all together, these daily exposures can further oxidative stress and inflammation in your body.
Musculoskeletal or gastrointestinal inflammation is tricky because while some do experience symptoms like discomfort, fatigue, or digestive concerns, many people aren’t even aware until it becomes a bigger problem. Numerous health concerns are attributable or worsened by chronic inflammation and oxidative damage.[5]
This is why there is such an emphasis on anti-inflammatory diets to reduce these daily insults by including foods known to support a healthy inflammatory response and antioxidant activity.[6]
But beyond the food you eat, there are a few extra special spices and herbs that provide strong support for inflammation.
Botanical extracts for inflammation support
Turmeric (Curcuma longa)
The curry from your favorite Indian food restaurant gets its rich, yellow color from this powerful spice. Used in Ayurvedic cooking and traditional Chinese medicine, turmeric maintains a healthy inflammation response and provides antioxidant properties. In research, many of the health benefits attributed to turmeric are due to a compound found in turmeric called curcumin.
Curcumin has been well-studied for its interaction with inflammatory molecules and antioxidant influence in your body.[7] It may support reductions in oxidative stress and inflammation through its ability to interrupt pro-inflammatory signals. It also may help to balance free radical damage by supporting antioxidant activity.7
Many studies have linked curcumin supplementation with joint inflammation support.[8] Occasional joint discomfort is a sign of inflammation, so this may be why curcumin appears so supportive for improvements with occasional joint discomfort.[9] It also can help with reductions in markers of inflammation associated with certain health conditions.[10] [11]
As turmeric interest has grown over the past few years, recipes for golden milk (a warm drink made by mixing dairy or plant-based milk, turmeric, and other spices), soups, and curries are increasingly popular. Including a few turmeric-rich recipes a few days a week can be a delicious way to get more into your diet.
At the same time, supplementation can also bump up your intake. It’s important to note that turmeric absorption is improved with the consumption of fat and black pepper. Many supplements have been designed with this in mind to support optimal absorption.
Ginseng (Panex Ginseng)
Panex Ginseng (also known as Asian Ginseng) is a special botanical because of the many ways it supports your body. There are multiple types of ginseng, but Panex Ginseng is the most commonly used and researched.[12] It’s often used to promote vitality and to support the body during periods of occasional stress.[13]
Ginseng may support inflammation in the body through its effects on your stress response. It’s categorized as an adaptogen, meaning it supports a healthy stress response in the body. Stress can be a significant contributor to inflammation due to the upregulation of stress hormones, but ginseng may help calm the adrenal response, reducing the impact of stress hormones on your body.[14]
Ginseng may also play a role in supporting the release of inflammatory cytokines as part of a healthy immune response.[15] A small study conducted on college students also found that ginseng supplementation improved inflammatory markers post-exercise and supported improvements in blood sugar response.[16]
While you can find recipes for ginseng in soups or teas, it has a bitter taste, so it is more commonly used in tonics or supplements.
Indian Frankincense (Boswellia Serrata)
While this herb isn’t likely to be found in the everyday kitchen, it has a long, ancient history in Ayurvedic medicine. Boswellia is a resin from the Boswellia serrata tree. It can be taken as a supplement, tincture, or used as an oil to promote healthy joints, connective tissue and colon function by supporting healthy inflammation response.[17]
The acids in Boswellia have been studied for their effect on the inhibition of inflammatory signaling molecules, especially those associated with pain and free radical damage.17 While more recent studies on humans are needed, research does suggest that the acids in Boswellia appear to disrupt a specific pro-inflammatory enzyme that provides support for mobility and occasional joint discomfort.[18] It may even positively impact recovery for those with neurological conditions by supporting a reduction in inflammatory markers.[19]
Interestingly, a significant contributor to oxidative stress is overexercising. Daily physical movement is an essential part of a healthy lifestyle, but overdoing it can increase free radical damage and inflammation in your body. A study examining athletes who took a combination supplement of Boswellia and curcumin found that following a Mediterranean diet pattern improved several markers of inflammation in all athletes, but those that also took the supplement saw even more improvements.[20]
Boswellia likely isn’t something you would add to a weeknight meal, but it is easy to find in supplemental form.
Takeaway
The more we learn about inflammation and the body, the more obvious it becomes that taking daily measures to support reduction is not only essential but a simple way to empower yourself on your health journey. It’s always helpful to discuss supplements with your healthcare practitioner. Still, a significant benefit of these herbs is that they are gentle yet effective without unwanted side effects.
While you can’t stop the natural progression of aging, you can make lifestyle choices that reduce the inflammatory burden in the body. In combination with healthy habits, especially anti-inflammatory foods, these botanicals can be a powerful tool to support a healthy inflammatory response.
Disclaimer: The information is for general education purposes only. These therapies are not substitutions for standard medical care and are not meant to be used by a patient alone. The Company assumes no liability for the author’s information, whether conveyed verbally or in these materials. All presentations represent the opinions of the author and do not represent the position or the opinion of the Company. Reference by the author to any specific product, process, or service by trade name, trademark, or manufacturer does not constitute or imply endorsement or recommendation by the Company.
Reference
[1] Furman, David, Judith Campisi, Eric Verdin, Pedro Carrera-Bastos, Sasha Targ, Claudio Franceschi, Luigi Ferrucci, et al. Nature Medicine 25, no. 12 (December 2019): 1822–32. https://doi.org/10.1038/s41591-019-0675-0.
[2] Pahwa, Roma, Amandeep Goyal, Pankaj Bansal, and Ishwarlal Jialal. In StatPearls. Treasure Island (FL): StatPearls Publishing, 2021. http://www.ncbi.nlm.nih.gov/books/NBK493173/.
[3] Villa, Alessandro, Nicoletta Rizzi, Elisabetta Vegeto, Paolo Ciana, and Adriana Maggi. “Estrogen Accelerates the Resolution of Inflammation in Macrophagic Cells.” Scientific Reports 5, no. 1 (October 19, 2015): 15224. https://doi.org/10.1038/srep15224.
[4] Makki, Kassem, Philippe Froguel, and Isabelle Wolowczuk. “Adipose Tissue in Obesity-Related Inflammation and Insulin Resistance: Cells, Cytokines, and Chemokines.” ISRN Inflammation 2013 (December 22, 2013). https://doi.org/10.1155/2013/139239.
[5] Hunter, Philip. “The Inflammation Theory of Disease.” EMBO Reports 13, no. 11 (November 2012): 968–70. https://doi.org/10.1038/embor.2012.142.
[6] Minihane, Anne M., Sophie Vinoy, Wendy R. Russell, Athanasia Baka, Helen M. Roche, Kieran M. Tuohy, Jessica L. Teeling, et al. “Low-Grade Inflammation, Diet Composition and Health: Current Research Evidence and Its Translation.” The British Journal of Nutrition 114, no. 7 (October 14, 2015): 999–1012. https://doi.org/10.1017/S0007114515002093.
[7] He, Yan, Yuan Yue, Xi Zheng, Kun Zhang, Shaohua Chen, and Zhiyun Du. Molecules 20, no. 5 (May 2015): 9183–9213. https://doi.org/10.3390/molecules20059183.
[8] Paultre, Kristopher, William Cade, Daniel Hernandez, John Reynolds, Dylan Greif, and Thomas Michael Best. BMJ Open Sport & Exercise Medicine 7, no. 1 (January 1, 2021): e000935. https://doi.org/10.1136/bmjsem-2020-000935.
[9] Amalraj, Augustine, Karthik Varma, Joby Jacob, Chandradhara Divya, Ajaikumar B. Kunnumakkara, Sidney J. Stohs, and Sreeraj Gopi. Journal of Medicinal Food 20, no. 10 (October 2017): 1022–30. https://doi.org/10.1089/jmf.2017.3930.
[10] Khajehdehi, Parviz, Maryam Pakfetrat, Katayoun Javidnia, Fariborz Azad, Leila Malekmakan, Mahshid Hashemi Nasab, and Gholamreza Dehghanzadeh. Scandinavian Journal of Urology and Nephrology 45, no. 5 (November 2011): 365–70. https://doi.org/10.3109/00365599.2011.585622.
[11] Khajehdehi, Parviz, Batol Zanjaninejad, Elham Aflaki, Mohamadali Nazarinia, Fariborz Azad, Leila Malekmakan, and Gholam-Reza Dehghanzadeh. Journal of Renal Nutrition: The Official Journal of the Council on Renal Nutrition of the National Kidney Foundation 22, no. 1 (January 2012): 50–57. https://doi.org/10.1053/j.jrn.2011.03.002.
[12] Yun, T. K. “Brief Introduction of Panax Ginseng C.A. Meyer.” Journal of Korean Medical Science 16 Suppl (December 2001): S3-5. https://doi.org/10.3346/jkms.2001.16.S.S3.
[13] Panossian, Alexander G., Thomas Efferth, Alexander N. Shikov, Olga N. Pozharitskaya, Kenny Kuchta, Pulok K. Mukherjee, Subhadip Banerjee, et al. “Evolution of the Adaptogenic Concept from Traditional Use to Medical Systems: Pharmacology of Stress- and Aging-Related Diseases.” Medicinal Research Reviews 41, no. 1 (January 2021): 630–703. https://doi.org/10.1002/med.21743.
[14] Irfan, Muhammad, Yi-Seong Kwak, Chang-Kyun Han, Sun Hee Hyun, and Man Hee Rhee. “Adaptogenic Effects of Panax Ginseng on Modulation of Cardiovascular Functions.” Journal of Ginseng Research 44, no. 4 (July 2020): 538–43. https://doi.org/10.1016/j.jgr.2020.03.001.
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