Full speed ahead: active through spring with turmeric, boswellia & ginger

Spring is here - and with it the desire for more exercise and vitality. But are your muscles and joints aching and aching? Whether it's gardening, outdoor sports or relaxed family outings: Anyone who wants to be active often encounters unpleasant complaints such as tension, joint pain or even recurring inflammation.

Have you ever struggled with such complaints? Then you probably know how much they can limit your enjoyment of exercise. However, instead of resorting directly to painkillers, nature can offer effective alternatives. Plant-based active ingredients such as curcumin from the turmeric plant, boswellia - Indian frankincense - and the well-known ginger can help to regulate inflammatory processes and get you off to an active and pain-free start to spring. [1] [3] [6]

Discover the properties and effects of the individual plant substances with us now.

Why natural anti-inflammatories can be useful

Natural anti-inflammatories are a sensible choice for several reasons: the natural active ingredients, such as turmeric, boswellia and ginger, effectively support the body in regulating inflammation itself without disrupting natural processes. They work synergistically by using and strengthening the body's own biological pathways instead of suppressing them. They are particularly useful in an active lifestyle or during leisure time, as they can help to alleviate everyday ailments and sustainably increase well-being. They promote a dynamic life characterized by energy and vitality. Let's take a look at the three main players and their powerful natural ingredients.

The power plant turmeric

Turmeric, botanically “Curcuma longa”, is on everyone's lips. In the truest sense of the word. Because everyone knows the bright yellow, ground spice as the flavoring ingredient of the promising-sounding drink “Golden Milk” or another delicious recipe from Asian cuisine. But why is there this turmeric hype? Quite simply, it's because of one particularly valuable ingredient, curcumin.

Curcumin for inflammation

Curcumin is a bioactive substance that has anti-inflammatory properties. Turmeric contains up to 5% of so-called curcuminoids and an essential oil (up to 6%), which mainly consists of zingiberene, curcumol and tumerone. [1] Studies show that the polyphenol curcumin can inhibit the activation of inflammatory enzymes and fight free radicals, which leads to a reduction in joint pain and swelling. Turmeric is therefore much more than just a spice. This vital substance miracle has been proven to support the body in oxidative stress and inflammatory processes, contributes to the treatment of metabolic syndrome, arthritis, anxiety and hyperlipidemia and also benefits athletes by reducing sports-related inflammation and muscle soreness[1][2].

Turmeric as a versatile hero

Even people without diagnosed complaints can benefit from a targeted, moderate intake of curcumin - the antioxidant and anti-inflammatory properties of the active ingredient are the main focus here. It therefore comes as no surprise that the Indian spice turmeric has been used for centuries as a remedy in traditional Asian and Indian medicine and that we use it just as frequently as a spice in the kitchen. [2]

The all-rounder boswellia

Boswellia - you've never heard of it? Maybe you have! Under its more common German name: Frankincense. This is an air-dried gum resin obtained from the bark of various Boswellia species. While some types of frankincense are highly valued as incense due to their essential oils, Indian frankincense, known as Boswellia serrata, is used pharmaceutically. Its superpower lies in the triterpene acids or boswellic acids.

The effect of boswellia

The resin of Boswellia serrata, obtained by cutting into the trunk and branches of the frankincense tree, has been valued for centuries in traditional Ayurvedic medicine as a versatile remedy. Boswellia supports the regulation of inflammation in the body through its active boswellic acids. Research indicates that boswellia can have a soothing effect, particularly in chronic inflammatory diseases such as osteoarthritis. [3] However, positive effects have also been observed in colitis, Crohn's disease and ileitis. In addition, the boswellia active ingredient has also been shown to reduce the release of pro-inflammatory and cartilage-destroying cytokines. In this context, pain-relieving effects have also been demonstrated in human pharmacological studies. [4][5]

Underestimated frankincense

But that's not all: the pronounced antioxidant effect of frankincense protects cells and organs from harmful influences and can even slow down the growth of unwanted cells. At the same time, it helps to improve brain performance, can be effective against depression and modulates the immune system - properties that go beyond the purely anti-inflammatory effect. [4]

In short, the natural ingredients of frankincense offer a wide range of health benefits, including for joint health. Thanks to its boswellic acids, it not only has an anti-inflammatory and pain-relieving effect, but also has a cell-protecting and immunomodulating effect - a real all-round solution that impressively combines traditional knowledge and modern science.

Want to find out more about frankincense? Then discover more on this topic here.

The power root ginger

Ginger, how delicious! Many people love ginger and use the root in cooking. Whether it's ginger tea, ginger shots, ginger water with fresh organic ginger or dishes with ginger as a spice - it's impossible to imagine our everyday culinary life without the slightly hot, spicy ginger, which is best consumed in organic quality. But it is not only tasty, it is also a real all-rounder when it comes to health and has long been used as a natural remedy. Its secret weapons: essential oils, gingerols and shogaol. [7]

Ginger as a medicinal plant

Ginger has long been valued for its potent anti-inflammatory and pain-relieving properties. Studies have shown, for example, that ginger can reduce the production of prostaglandins and other substances that promote inflammation. For example, it helps to alleviate muscle pain after intensive training or other physical activities. It also supports the immune system and its bioactive ingredients - gingerols, shogaol and paradols - can inhibit the growth of cancer cells, prevent the formation of new blood vessels and even stop the spread of tumors by influencing the cell cycle and inducing cell death (apoptosis). [6]

A tuber with many benefits

In addition to its anti-cancer properties, ginger also supports cardiovascular health, helps with blood sugar management in diabetes and promotes healthy digestion. It can reduce nausea, stimulate the gastrointestinal tract and have a vasodilating effect. Ginger provides a natural boost for your well-being and can contribute in many ways to maintaining your health. [6] And not just in spring!

It's the combination that counts!

So there are some natural ingredients that can support well-being during physical activity as well as muscle and joint strain. But are they effective on their own or are there tips and tricks to improve the effect even further? Yes, because it is important that the substances are as bioavailable as possible.

As taking curcumin alone, for example in the form of turmeric powder, often does not achieve the desired health effects due to its low bioavailability, it is crucial to rely on combinations that improve absorption. A prime example of this is piperine, the active ingredient in black pepper, which has been shown to increase bioavailability by an impressive 2000% when combined with curcumin. This synergistic combination opens up numerous application possibilities in which the health benefits of curcumin can be optimally utilized. [5]

But that's not all: ideally, curcumin and piperine can also be combined with the organic sulphur compound MSM and frankincense extract. This combination works on several levels: It can be anti-inflammatory, pain-relieving and promote regeneration. [8] [9] Vitamin C from acerola can make an additional antioxidant and immune-boosting contribution. The ingredients in acerola fight free radicals and support the immune system and collagen synthesis, which in turn can promote the health of the skin, bones and joints. [10]

All the benefits at a glance:

Anti-inflammatory and pain relief: this can reduce complaints such as joint pain, sore muscles or even inflammation-related complaints.

Support for regeneration: The combination of active ingredients not only alleviates pain symptoms, but also promotes the body's natural ability to regenerate.

Holistic health promotion: With the additional support of vitamin C and the improved bioavailability of the active ingredients, this concept not only addresses specific complaints, but also promotes a stronger, healthier attitude to life in general.

Get active in spring with the support of nature

Especially in a busy family life, it is important to be as pain-free and full of energy as possible. Whether playing in the garden, exercising together or gardening regularly, natural anti-inflammatories such as turmeric, boswellia and ginger can help to alleviate chronic pain and promote freedom of movement.

Compared to conventional painkillers, which can often have side effects, these natural agents are considered a sustainable option to support your body. They do not interfere with the body's own complex regulatory mechanisms, but work in a natural way by moderating the body's own inflammatory response.

Whether mom, dad, grandma or grandpa - for the lives of many families this means: less painkillers, more carefree movement. This significantly increases both physical well-being and joie de vivre. However, the simple integration of appropriate nutritional supplements into the daily routine not only strengthens the body - it also creates an awareness of a health-promoting, natural lifestyle. You can rediscover the joy of nature and exercise!

Get even more tips for flexible joints.

Fun facts about turmeric, boswellia and ginger

See for yourself how deeply rooted and culturally diverse the history and uses of these three plants are and why they are just as relevant and exciting today as they were centuries ago. Have fun discovering the power of these natural wonders:

Ancient roots: turmeric has been used in Ayurvedic medicine for over 4,000 years.

Natural dye: Turmeric is not only used as a spice, but also as a natural dye. It is traditionally used in textile dyeing and even in cosmetics.

Fragrant resin: Boswellia is extracted from the resin of the Boswellia tree. This resin was already valued in ancient times for religious ceremonies and as a fragrant incense.

Ayurvedic tradition: Boswellia has been used for centuries in traditional Indian medicine to relieve inflammation and support joint health.

Spicier than expected: Ginger belongs to the Zingiberaceae family and is valued not only for its spicy taste, but also for its warming effect - especially on cold days.

Old-timer of medicine: Thousands of years ago, people used ginger as a natural remedy to prevent digestive problems, colds and even migraines.

When should you not take turmeric?

The daily intake of turmeric preparations is harmless. Sensitive people may experience mild nausea, stomach irritation or diarrhea as a side effect of a high dose of curcumin - for example via a dietary supplement. Dry mouth or allergic reactions may also occur. It is important not to exceed the recommended dosage, as high amounts of turmeric can lead to digestive problems [1].

However, due to the lack of data, turmeric should not be taken during pregnancy and breastfeeding. People with gallstones should also avoid turmeric extracts. [1]

When should you not take frankincense?

You should not take frankincense if you have known allergies to the ingredients in frankincense. Children and adolescents up to the age of 18 as well as pregnant and breastfeeding women should also avoid boswellia due to the insufficient data available. [5]

When should you not take ginger?

Ginger is not normally harmful and is relatively harmless. However, ginger can affect digestion and increase the risk of bleeding. People who take ginger and anticoagulant medication at the same time may need to be monitored for the development of bleeding or blood clots. [7]

People with gallstones should only use ginger after consulting a doctor. In higher doses, ginger can also have an effect on blood sugar. Diabetics should therefore also consult their doctor before use. Ginger preparations should not be taken before planned operations [7].

Scientific background and study situation

The use of the three active ingredients is based on a broad scientific basis. For example, randomized, placebo-controlled studies on turmeric and ginger have demonstrated their effectiveness in relieving inflammation and pain, while boswellia has repeatedly shown positive results in clinical trials for improving joint function. [1-7, 9] Boswellia has also demonstrated its ability to reduce inflammatory markers in several clinical trials, while ginger has been shown to have analgesic effects. [3][6]

[1] Informationen der Uniklinik Freiburg zur medizinischen Verwendung von Kurkuma
[2] Forschungsbericht zum Effekt von Kurkuma auf die Gesundheit
[3] Wissenschaftliche Studie zu den Anwendungsgebieten von Boswellia
[4] Forschungsbericht zur lindernden Wirkung von Boswellia bei Muskelschmerzen
[5] Abstract der Uniklinik Freiburg zur Wirkung von Boswellia
[6] Studie zu antioxidativen und antientzündlichen Effekten von Ingwer
[7] Informationen zu Verwendung von Ingwer
[8] Forschungen zur Wirkweise von MSM
[9] Studie zur Kombination von Boswellia und Curcumin
[10] Forschungsübersicht zu Acerola

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