Like many middle-aged people, I have had hip and knee pains for several years. It made walking distances unpleasant.

I tried different shoes, which helped a little.

I tried glucosamine, which I can't say I noticed any benefit from.

And then, I had a meniscal tear in my left knee that resulted in minor surgery.

I didn't want to keep on with the pain. I began to dig into the research to understand what contributed to this pain besides my obvious weight and age.

I learned much about inflammation due to lifestyle issues, such as diet, stress, lack of exercise, and poor sleep habits.

But I wasn't sure how to address these issues quickly enough to relieve my pain.

I didn't want to be on ibuprofen and other NSAIDs for the rest of my life, especially with minimal improvement in my symptoms.

Then a friend, who was a vegan and a holistic physician, suggested that I add Turmeric

to my diet. She discussed how adding it to my food would increase the taste and provide anti-inflammatory and antioxidant benefits to my joints and entire body.

I admit that I am not very talented in the kitchen, so I had to go out and find some turmeric.

Turmeric root is the spice that gives curry its yellow color.

In India, turmeric has been used as a spice and medicinal herb for thousands of years.

Flavor-wise, by itself, it is intensely earthy and bitter, with a bit of peppery spice. It is the flavor that you recognize when you eat curry.

The bitter taste is easily masked in food, and I use it in my smoothies every morning, along with some black pepper to aid in fighting the inflammation in my joints. I have found it helpful since I have gone from 4 ibuprofen daily to one in the morning due to stiffness when I wake up. Full disclaimer, these improvements may not be the same for everyone.

I add the black pepper because piperine, an ingredient in black pepper, significantly increases the absorption of the curcumin in the turmeric.

What's the research on turmeric?

Recently, science has started to back up traditional claims that turmeric contains compounds with medicinal properties.

These compounds are called curcuminoids. The most important one is curcumin. It is 3% of the weight of each serving of turmeric.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a powerful antioxidant. Antioxidants help the body get rid of toxins and to reduce inflammation in different parts of the body, such as our joints.

Benefits of turmeric:

Inflammation is significant. It helps fight foreign invaders and has a role in repairing damage in your body.

Although acute, short-term inflammation is beneficial. It can be a concern if it becomes chronic and attacks your body's tissues.

Scientists now believe chronic low-level inflammation can play a role in some health conditions and diseases. These include:

• heart disease
• cancer
• metabolic syndrome
• Alzheimer's disease
• various degenerative conditions
• osteoarthritis

That's why anything that can help fight chronic inflammation is potentially crucial in preventing and helping treat these conditions.

Different studies using turmeric extracts, which concentrate the curcumin, have found evidence of benefits for the following disorders:

• Turmeric can increase the antioxidant capacity of the body
• Curcumin can boost brain-derived neurotrophic factor
• Curcumin may lower your risk of heart disease
• Turmeric may help prevent cancer
• Curcumin may be helpful in the treatment of Alzheimer's disease
• Arthritis patients respond well to curcumin supplements
• Curcumin has benefits against depression
• Curcumin may help delay aging and fight age-related chronic diseases
• Turmeric can lower cholesterol levels in overweight people
• Turmeric, in some studies, has been shown to reduce blood sugar levels

Serious side effects of turmeric

While there have been many potential benefits from turmeric and its compound curcumin, specific populations should be careful about using it. These would include:

• Pregnancy and breastfeeding: There is not enough research to determine if turmeric supplements are safe for pregnant or breastfeeding women.
• Gallbladder disease: Turmeric may cause the gallbladder to contract, worsening symptoms
• Kidney stones: It's high in oxalate, which can bind with calcium and cause kidney stones formation
• Bleeding disorders: It may slow the ability of your blood to clot, which can worsen bleeding problems.
• Diabetes: It may cause blood sugar levels to drop too low.
• Iron deficiency: It may interfere with iron absorption.

How to take turmeric?

Most recipes suggest ¼ to ½ teaspoon of turmeric for cooking but use more if you like spicier food. You can use it in many different foods, such as:

• Golden milk.
• Scrambled eggs.
• Roasted veggies.

This level of turmeric may not have as much anti-inflammatory response, but it is still helpful. The more foods you add turmeric to, the more benefit you will have.

Most physicians who recommend turmeric suggest the supplements since they provide a more concentrated level of curcumin. Some doses recommended are provided by Healthline.

While there is no official consensus on effective turmeric or curcumin doses, the following doses have been given in research with promising results:

• For osteoarthritis: 500 mg of turmeric extract twice daily for 2–3 months.
• For high cholesterol: 700 mg of turmeric extract twice daily for three months.
• For itchy skin (due to kidney disease): 500 mg of turmeric three times daily for two months.

If you are wondering where to get high-quality turmeric or turmeric supplements, I would suggest some links to the spice for food and the supplements.

I hope you try turmeric. It is a great spice, and it provides help for a healthy body.