9 Refreshing Uses for Peppermint Oil

Peppermint has been lending its minty-fresh flavor to products like candy canes, ice cream and tea for thousands of years, but its staying power is about much more than taste. It's got some medicinal value as well. The peppermint plant is a cross between spearmint and water mint, and its active ingredients are menthol, menthyl acetate and menthone. While the peppermint leaves have their functions, the extracted peppermint oil boasts its own litany of capabilities.

Here's the caveat, though. Most of peppermint oil's rumored abilities are purely anecdotal at this point. The truth is that the plant has been studied very little, although it does appear to be totally safe when used appropriately. For example, when taking peppermint oil by mouth or applying to the skin be sure to use it as directed, as too much can irritating. Like most other foodstuffs or herbs, it's also possible to have an allergic reaction to peppermint.

Curious about peppermint oil's powers? Check out this list of surprising ways that peppermint oil is helpful. Just remember that the oil usually has to be diluted or used in very small quantities at full strength.

1. Eases Irritable Bowel Syndrome (IBS)

IBS is an often frustrating, painful chronic problem, and it's also one of the few ailments that peppermint oil has been studied for extensively. A meta-analysis published in the BMJ showed peppermint oil was more effective than placebos at relieving IBS symptoms because it helps the colon relax and reduces painful spasms. So, if IBS is something you struggle with, perhaps a capsule or two a day (or whatever the bottle suggests) can bring some much-needed relief. Incidentally, peppermint oil is also useful at easing other colon-related problems, such as Crohn's disease, diverticulitis and diarrhea.

2. Relieves Headaches

A few drops of peppermint oil combined with a carrier oil for dilution purposes (like coconut oil) is often all it takes to kick that bothersome headache to the curb. A German study from 1996 showed that using an ethanol solution with 10 percent peppermint oil was just as effective as 1,000 mgs of acetaminophen.

So, if you wish to avoid standard pain relievers the next time your head starts pounding, try applying a few drops of peppermint oil to the temples, forehead and back of the neck. Be sure not to use too much, as peppermint essential oils are extremely concentrated and can cause skin irritation.

3. Keeps Head Lice Away

If just reading about head lice causes you to feel itchy, chances are you'd like to do whatever you can to avoid the scourge. Some lice experts recommend preventing an infestation by masking the human scent, which lice love, with other strong aromas, like that of peppermint oil. Unfortunately, there's no research to back that up, as existing studies only involve other types of oil, such as eucalyptus. However, it seems that it should work, following the logic of other strong scents warding off lice. At the very least, you'll smell nice and minty.

4. Repels Pests

Peppermint leaves are a known natural ant repellant (some people even put peppermint plants in the ground in problematic spots). However, a lot of gardeners turn to a diluted peppermint oil spray to keep these and other pests at antenna's length. Added bonus: Mice hate the scent, too!

5. Helps With Good Hair Days

If you have dandruff or precariously thinning hair, a couple of drops of peppermint oil added to shampoo can help turn things around. Again, hard evidence is elusive, but a 2014 animal study saw mice enjoy fluffier coats following a 3 percent peppermint oil application (it even worked better than an application of hair growth medication minoxidil, in the study). Menthol (the active ingredient in peppermint oil) is a major ingredient in many dandruff shampoos already.

6. Stops Itching

A couple of small studies indicate that peppermint oil can relieve itching. In one study, pregnant women with itch-related woes were given 0.5 percent peppermint oil mixed with sesame oil. They achieved better relief than their counterparts using placebos. This is good news, as many women strive to avoid medications or chemical-containing options during gestation.

7. Freshens Breath

There's a reason most toothpastes have a minty taste, apart from it being a pleasant sensation. Peppermint's antibacterial properties kill the germs that cause dental plaque, which may improve breath. One study of high school girls in Iran with halitosis found that those who used a peppermint mouth rinse three times a day for a week had a significant reduction in bad breath.

8. Improves Physical Performance

A small 2014 study looked at how oral administration of peppermint oil affected athletes during tests like standing vertical jump, standing long jump and grip force. Improvements were seen throughout the course of the experiment, possibly thanks to how peppermint oil affects lungs and overall breathing. Again, evidence is obviously limited, but once again peppermint oil as a supplement falls under the "can't hurt" category.

9. Fights Cancer

In the battle against cancer, we need all the help we can get. A 2009 study discovered that menthol causes cell death in prostate cancer. Although far from being declared a cancer cure-all, essential oils like peppermint oil continue to be points of interest for researchers looking to plant-based solutions.

7 Home Remedies for Poor Appetite

"What do you mean, you're not hungry?" You've probably heard this response when you declare no desire to eat. While the response may sound like nagging, it is an understandable one. Humans have a physical need for food and nourishment, so when an appetite is lacking, something is amiss...and that alarms people who care about you.

A poor appetite can stem from many factors. Perhaps the most common causes are emotional upset, nervousness, tension, anxiety, or depression. Stressful events, such as losing a job or a death in the family, can also make the appetite plummet. Diseases such as influenza and acute infections play a role in appetite reduction, as do anorexia nervosa and fatigue. Illegal and legal drugs, including amphetamines, antibiotics, cough and cold medications, codeine, morphine, and Demerol can take a toll on the appetite. Sometimes poor eating habits, such as continuous snacking, can lead to a poor appetite at mealtimes. A poor appetite can also be one symptom of a serious disease.

Fortunately, for minor cases of poor appetite, the kitchen is the best place to find home remedies to get the appetite back into gear.

Home Remedies from the Refrigerator

Bitter greens. Mama always told you to eat your greens. If she knew you weren't eating properly, she might add, eat your "bitter" greens. Bitter greens consist of arugula, radicchio, collards, kale, endives, escarole, mizuna, sorrel, dandelions, watercress, and red/green mustard...in other words, all those leaves you find in fancy restaurant salads. Stimulating digestion is the name of the game with bitter greens.

They prompt the body into making more digestive juices and digestive enzymes. Bitter foods also stimulate the gallbladder to contract and release bile, which helps break fatty foods into small enough particles that enzymes can easily finish breaking them apart for absorption. This is important because fats carry essential fatty acids, such as heart-healthy omega-3s, along with fat-soluble vitamins A, D, E, and K and carotenoids such as beta-carotene.

Home Remedies from the Sink

Water. The wonders of water never cease. Water helps control the appetite, especially when you drink your recommended daily allowance: 8 glasses! Don't skimp, even if you don't feel like drinking.

Home Remedies from the Spice Rack

Caraway. The early Greeks knew caraway could calm an upset stomach and used it to season foods that were hard to digest. Today unsuspecting cooks who simply love the flavor of caraway continue the tradition by adding caraway to rye bread, cabbage dishes, sauerkraut and coleslaw, pork, cheese sauces, cream soups, goose, and duck.

The Germans make a caraway liqueur called kummel and serve it after heavy meals. One of the easiest ways to enjoy caraway is with a good helping of sauerkraut. Saute 1/2 medium onion in 1 to 2 tablespoons butter. When onions turn deep golden brown, add 1 can sauerkraut and its liquid along with 1 or 2 tablespoons brown sugar and 1 teaspoon caraway seeds. Let the mixture simmer (covered) for 1 hour. Serve as a side dish with meat, poultry, or sausage.

Cayenne pepper. Nothing revs up the old digestive engine like cayenne. Cayenne pepper has the power to make any dish fiery hot, but it also has a subtle flavor-enhancing quality. There is some evidence that eating hot pepper increases metabolism and the appetite. Add a few shakes of cayenne pepper to potato salad, deviled eggs, chili, and other hot dishes such as stews and soups.

Fennel. Fennel, like its cousin caraway (both belong to the Umbelliferae family of herbs), is a familiar digestive aid, both for relieving stomach upset and for boosting the appetite.

Ginger. Ginger helps stimulate a tired appetite, both through its medicinal properties and its refreshing taste. Try nibbling on gingersnaps or sipping ginger ale made with real ginger. Ginger tea is also a way to start the day off on an appetizing note. To make, place 1/2 teaspoon powdered ginger into a cup and fill with boiling water. Cover and let stand ten minutes. Strain and sip. Don't take more than three times daily. If needed, sweeten with just a little honey.

Warning! Pregnant women should consult a doctor before taking ginger.

Peppermint. Peppermint refreshes the palate and revives the appetite. Make a cup of peppermint tea and enjoy any time you don't feel like eating. Place 1 tablespoon peppermint leaves in a 1-pint jar of boiling water. Let stand 20 to 30 minutes, shaking occasionally. Strain and sip as needed. If you're tired of teas, make a glass of peppermint lemonade by adding a few sprigs to the lemonade mixture and letting it sit for ten minutes before sipping.

Do Remember

• Head home to comfort foods. Sometimes a poor appetite can be remedied by those foods you adored during childhood: macaroni and cheese, mashed potatoes, green bean casserole, roast chicken, or a big slice of chocolate cake. A favorite dish or dessert can be just the cure you need to get yourself out of a digestive slump. Splurge on foods that make you feel better.
• Watch that stress level! Keeping anxieties, worries, and other stresses all bundled up inside causes your appetite to plunge. Look at ways to relieve your stress...and gain back your appetite. Take a stress management class, talk to someone, get a massage, soak in a warm bath, or take a mini-vacation.
• Exercise. Take a vigorous walk each day, and your appetite will soon kick in.

Many factors can work together to cause poor appetite. Visit these links to learn more:

• To see all of our home remedies and the conditions they treat, go to our main Home Remedies page.
• Find ways to combat anxiety, one of the causes of poor appetite, in Home Remedies for Anxiety.
• Easing stress can aid in returning your appetite to normal -- learn how in Home Remedies for Stress.
• Food -- we can't live without it. Work up your appetite by reading How Food Works.

Everything You Need to Know About Toothaches

Overview

A toothache is pain that you feel in or around your tooth. Most often, toothache pain is a sign that there’s something wrong with your tooth or gums.

Sometimes, however, toothache pain is referred pain. That means the pain is caused by a problem elsewhere in your body.

You should never ignore toothaches. Toothaches caused by tooth decay can get worse if left untreated.

Toothaches are usually not life-threatening, but in some cases, they can be signs of serious conditions that require immediate medical treatment.

What do toothaches feel like?

Toothache pain can range from mild to severe, and it may be constant or intermittent.

You may feel:

• throbbing pain or swelling in or around your tooth or gum
• fever
• sharp pain when you touch your tooth or bite down
• tenderness and achiness in or around your tooth
• painful sensitivity in your tooth in response to hot or cold foods and drinks
• burning or shock-like pain, which is uncommon

Underlying causes of toothaches

Common causes of toothaches

Tooth decay is the most common reason for toothaches. If tooth decay goes untreated, an abscess can develop. This is an infection near your tooth or in the pulp inside your tooth.

See your dentist right away if you think you have a dental abscess. In rare cases, the infection can spread to your brain, which can be life-threatening.

A toothache can also be caused by an impacted tooth. This happens when one of your teeth, usually a wisdom tooth, is stuck in your gum tissue or bone. As a result, it can’t erupt, or grow in.

Common causes of referred pain toothaches

Sinusitis is a condition in which your sinuses become inflamed due to a viral, bacterial, or fungal infection in your sinus cavity.

Because the roots of your upper teeth are close to your sinuses, sinusitis can cause pain in your upper teeth.

Less common causes of referred pain toothaches

Heart disease and lung cancer can also cause toothaches. In some cases, toothache may be a warning sign of a heart attack.

Heart and lung disease can cause toothache pain due to the location of your vagus nerve. This nerve runs from your brain to the different organs in your body, including your heart and lungs. It passes through your jaw.

Rare causes of referred pain toothaches

Trigeminal neuralgia and occipital neuralgia are painful neurological conditions that cause your trigeminal and occipital nerves to become irritated or inflamed.

These nerves service your skull, face, and teeth. When they become inflamed, pain can feel like it’s coming from your teeth.

Treating toothaches

Toothaches usually require medical treatment. Home treatment may temporarily relieve your pain while you wait for your dentist or doctor’s appointment.

Dental treatment

Most people go to a dentist for a toothache, since most toothaches are caused by problems with your teeth.

Your dentist will use X-rays and a physical exam of your teeth to detect tooth decay or other dental problems. And they may give you pain medication and antibiotics to treat an infection.

If your toothache is due to tooth decay, your dentist will remove the decay with a drill and fill the space with dental materials. An impacted tooth may require surgical removal.

If your dentist can’t find the cause of your toothache, they may refer you to a doctor for further diagnosis and treatment.

Sinusitis treatment 

Your doctor may treat sinusitis with antibiotics or decongestant medications. In rare cases, you may need to undergo surgery to open your nasal passages. In this case, your doctor will refer you to a specialist.

Treatment for trigeminal neuralgia and occipital neuralgia

There’s no cure for these conditions. Treatment usually consists of relieving your pain with medications.

Treatment for heart attack, heart disease, and lung cancer

If your dentist suspects that you’re having a heart attack, they’ll send you to the emergency department. If your dentist suspects that you have heart or lung disease, they’ll refer you to a doctor for further testing.

Home treatment

Things that may help temporarily relieve your tooth pain include:

• over-the-counter (OTC) pain medication, such as aspirin
• OTC topical dental pain medication, such as benzocaine (Anbesol, Orajel)
• OTC decongestants, such as pseudoephedrine (Sudafed), if your pain is due to sinus congestion
• clove oil applied to your aching tooth

Sinus Headaches

What are sinus headaches?

Sinus headaches occur when the sinus passages behind your eyes, nose, cheeks, and forehead are congested. A sinus headache can be felt on either or both sides of your head.

Pain or pressure is felt not just in your head, but anywhere in the sinus area. Sometimes sinus headaches are a symptom of the ongoing sinus condition sinusitis.

Sinus headaches can happen seasonally if you have allergies, or only occasionally when your sinuses become triggered for some other reason. There are herbal remedies, over-the-counter treatments, and prescription medication you can take to treat sinus headaches.

Symptoms of a sinus headache

Symptoms of inflamed sinuses accompany sinus headaches. These symptoms include:

• pain getting worse when you lean forward
• green or yellow nasal discharge
• an uncomfortable pressure behind your forehead

Sometimes a sinus headache can also give you a feeling of fatigue or an aching in your top jaw. Redness and swelling of the cheeks, nose, or forehead can occur.

Sinus headache vs. migraine

According to the American Migraine Foundation, 50 percent of migraine misdiagnoses start with a person thinking they have a sinus headache. The Mayo Clinic points out that 90 percent of people who go to the doctor for a sinus headache find out they have a migraine instead.

If you don’t have any of the symptoms that come specifically with a sinus headache, you may be experiencing a migraine. Migraines are treated differently from sinus headaches. If you experience symptoms such as nausea, dizziness, or sensitivity to light, you’re likely having a migraine and not a sinus headache.

What are the causes and triggers of sinus headaches?

Sinus headaches are most often a symptom of sinusitis, in which the sinus becomes inflamed from allergies or other triggers like an infection. Sinus headaches may also result from seasonal allergies that last an extended period of time. This is called rhinitis, or hay fever. Sinus infections and sinus blockages can also trigger sinus headaches.

Treatments and relief

Doctors often recommend letting sinus infects resolve on their own. It’s actually best practice for adults to not receive medical treatment for acute sinusitis unless they experience certain symptoms, like fever, severe pain, or infection that lasts more than seven days.

Home remedies

If you have a sinus headache, thinning out the congestion trapped in your sinuses may help. Try running a humidifier or irrigating your sinuses with a saline solution to cleanse the area.

Breathing in steam may also help. Applying a warm, wet washcloth to the area of your sinuses may promote drainage and relieve pressure.

You can also try to promote sinus drainage by gently pressing on your sinus pressure points. Start with the area at the bridge of your nose between your eyes, and either tap or apply continuous pressure for about one minute. This might loosen blockage caused by trapped mucus in your sinuses.

To promote drainage from your nose, press lightly on both sides of your nose at once before tipping your head forward and blowing your nose. If you push the area underneath your eyes at the top of your cheekbones in and up, you may also experience some pressure relief.

Over-the-counter options

Analgesics, such as ibuprofen (Advil) and acetaminophen (Tylenol), can dull the pain you feel from a sinus headache. They also may treat other symptoms, like an achy jaw or fever.

But these drugs don’t address the underlying inflammation that causes the pain you feel. If your sinus headache gets worse or continues over the course of several days, discontinue using analgesics and speak with your doctor about what’s going on.

If home remedies aren’t helping, you may want to try decongestants, such as oxymetazoline (Afrin) or pseudoephedrine (Sudafed).

But don’t take a decongestant for more than three days without talking to your doctor about your sinus blockage. Oxymetazoline can cause rebound congestion after three days.

Prescription medications

If a sinus infection is causing your sinus headache, your doctor may prescribe antihistamines, mucolytics (medications that clear your mucus), and decongestants. Your doctor won’t prescribe antibiotics, however, unless your experiencing complications from sinusitis caused by a bacterial infection.

If it’s allergies causing your headaches, your doctor may prescribe antihistamines or corticosteroid shots.

Alternative treatments

There are alternative treatments that may help relieve sinus headaches, too. A review paper in Alternative Medicine Review suggests bromelain, a mixture of enzymes found in pineapple juice, may thin nasal secretions. The review also suggests that stinging nettle (Urtica dioica) may bring relief to cases of long-standing rhinitis.

If you have a serious sinus infection, it’s important to remember that these methods of treatment won’t cure the condition or provide instant relief.

Can a Sinus Infection Cause a Toothache?

Both a sinus infection or sinus inflammation (known as sinusitis), can lead to a toothache. Sinusitis occurs when the tissue lining the sinuses becomes inflamed and swollen.

Tooth pain is a common symptom of sinusitis. It can be caused by sinus pressure and by drainage from sinus infections. The pain is usually felt in the upper rear teeth that are closest to the sinuses.

Sinus anatomy

The sinuses are four pairs of air-filled spaces found in the facial bones near your eyes, forehead, and behind your cheekbones. They warm, moisten, and filter the air in your nasal cavity. Sinuses also produce mucus, which drains into the nasal cavity and cleans the nose. When these air-filled areas become blocked by fluid, infection is possible.

The congestion and pressure that accompany a sinus infection can cause discomfort or pain in your upper teeth. This is because the roots of your upper teeth and jawbone are near your sinuses. Sometimes, this is what’s known as referred pain, the discomfort spreads to your lower teeth as well.

Sinus vs. regular toothache 

Many symptoms of a regular toothache are similar to those of a sinus toothache. However, sinus tooth pain is primarily felt in the upper molars, affecting several teeth instead of only one. If you’re having pain in these teeth, and it’s coupled with some of the symptoms listed below, it’s likely that your toothache is due to a sinus infection. You may also feel a bit under the weather (low in energy) or have a fever.

A toothache caused by dental concerns will likely be the only source of pain, and it could be more intense and focused. Pain from a sinus toothache will intensify with certain types of movement. Jumping up or bending over may make the pain worse. This is because the sinus pressure shifts as you move and is felt more in your teeth. The pain may subside when you’re sitting or lying down.

Other symptoms

Often sinusitis begins as a regular viral cold and turns into a superimposed bacterial infection. Other primary causes include allergies, bacterial or fungal infections, and changes in temperature or air pressure. Chemical irritants, asthma, and low immunity also increase the risk for having sinusitis.

Often, the symptoms of a sinus infection are similar to cold and nasal allergy symptoms. You may have head congestion, a runny or stuffy nose, or a cough. Inflammation and swelling can cause sinus blockage and pressure, leading to facial pain.

Additional symptoms of a sinus infection include:

• pressure or tenderness around your nose, eyes, or forehead
• thick, discolored mucus
• bad-tasting nasal drip
• halitosis
• ear fullness or pain
• fever
• tiredness
• loss of smell and taste
• sore throat
• hoarse voice

Home remedies

There are lots of treatment options for a sinus infection. It’s important that you treat symptoms as quickly as possible. You can start with a few of these home remedies and move on to a traditional treatment if you don’t see results. Here are a few options.

Stay hydrated

Drinking plenty of water is key to relieving sinus congestion. Make sure you’re drinking enough water and getting plenty of liquids. This helps to thin mucus and reduce pressure and blockages in your sinuses. Hot liquids such as soup and tea may be especially soothing.

Steam

Breathing in hot, moist air can help to open your nasal passages and relieve sinus pressure. Simply pour boiling water into a large bowl. Position your face above the water, cover your head with a towel, and inhale deeply for a few minutes. You can also take a hot steam shower twice a day.

Sinus flush

Rinsing your sinuses with a saline solution can help to moisturize your sinuses while clearing away allergens and discharge.

You can buy a premixed solution. Use a nasal sprayer, Neti pot, or nasal irrigation system to clean your sinuses.

Limit decongestant nasal sprays

While decongestant nasal sprays can be a good option for treating sinus congestion short-term, overuse can diminish the benefits. This can lead to rebound congestion instead of preventing it, and over time, you may develop a tolerance.

Home and Natural Remedies for Toothache Pain

What you can do

If you have a toothache, it’s important to figure out what’s at the root of your discomfort. From there, you can determine how to best relieve any pain, swelling, or other symptoms.

A regular salt water rinse and cold compress application can typically remedy minor irritation, but more serious toothaches may require a dentist’s intervention.

If your symptoms persist for more than a day or two, see your dentist. They can provide guidance on how to relieve your symptoms and prevent future pain.

You should also talk to your dentist before using any of the following remedies if you’re pregnant, breastfeeding, or have any medical condition that may be impacted by herbal ingredients.

Keep reading to learn more.

1. Salt water rinse

For many people, a salt water rinse is an effective first-line treatment. Salt water is a natural disinfectant, and it can help loosen food particles and debris that may be stuck in between your teeth. Treating a toothache with salt waterTrusted Source can also help reduce inflammation and heal any oral wounds.

To use this approach, mix 1/2 teaspoon (tsp) of salt into a glass of warm water and use it as a mouthwash.

2. Hydrogen peroxide rinse

A hydrogen peroxide rinse may also help to relieve pain and inflammation. In addition to killing bacteria, hydrogen peroxide can reduce plaque and heal bleeding gumsTrusted Source.

Make sure you properly dilute the hydrogen peroxide. To do this, mix 3 percent hydrogen peroxide with equal parts water and use it as a mouthwash. Don’t swallow it.

3. Cold compress

You may use a cold compress to relieve any pain you’re experiencing, especially if any type of trauma has caused your toothache. When you apply a cold compress, it causes the blood vessels in the area to constrict. This makes pain less severe. The cold can also reduce any swelling and inflammation.

To use this approach, hold a towel-wrapped bag of ice to the affected area for 20 minutes at a time. You can repeat this every few hours.

4. Peppermint tea bags

Peppermint tea bags can be used to numb pain and soothe sensitive gums.

To do this, allow a used tea bag to cool down before applying it to the affected area. It should still be slightly warm.

You can also swap approaches and use this to cool, rather than warm, the area. To do this, put a used tea bag in the freezer for a couple of minutes to chill it and then apply the bag to your tooth.

5. Garlic

For thousands of years, garlic has been recognized and used for its medicinal properties. Not only can it kill harmful bacteriaTrusted Source that cause dental plaque, but it can also act as a pain reliever.

To use this, crush a garlic clove to create a paste and apply it to the affected area. You may wish to add a tiny bit of salt. Alternatively, you can slowly chew a clove of fresh garlic.

Foods That Are Super Healthy

It’s easy to wonder which foods are healthiest.

A vast number of foods are both healthy and tasty. By filling your plate with fruits, vegetables, quality protein, and other whole foods, you’ll have meals that are colorful, versatile, and good for you.

Here are 10 incredibly healthy foods. Most of them are surprisingly delicious.

1. Apples

Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals.

2. Avocados

Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Not only are they creamy and tasty but also high in fiber, potassium, and vitamin C.

3. Bananas

Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber, as well as convenient and portable.

4. Blueberries

Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants.

6. Strawberries

Strawberries are highly nutritious and low in both carbs and calories.

They are loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence.

Other healthy fruits

Other health fruits and berries include cherries, grapes, grapefruit, kiwifruit, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy .

8. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs).

9. Chia seeds

Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.

10. Walnuts

Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals.

Turmeric and Other Anti-Inflammatory Spices

Inflammation

Inflammation is the body’s natural response to injury or infection, often causing localized redness, swelling, pain, or heat. It may cause loss of function of the involved tissues. Acute inflammation is typically a protective and localized response to infection or injury. It’s designed to heal the body and restore normal tissue function.

Inflammation of the joints, including stiffness and swelling are common symptoms of arthritis.

If inflammation persists for a prolonged period of time, it becomes chronic inflammation. Chronic inflammation can be the result of an infection, autoimmune reaction, or allergy.

Anti-inflammatory foods and spices

Certain foods have been identified as anti-inflammatory. They may help to reduce chronic inflammation and pain. Omega-3 fatty acids found in fish, certain nuts, and even chocolate have all been acknowledged for their anti-inflammatory properties.

Research into exactly how well these foods reduce inflammation in the body is mixed, but promising. One easy way to incorporate anti-inflammatories into your diet is through the use of spices.

Turmeric

Turmeric is a brilliant yellow spice common in Indian cuisine that you can find in any grocery store. Turmeric has been used as a medicine for centuries to treat wounds, infections, colds, and liver disease.

StudiesTrusted Source have shown that curcumin, a compound in turmeric, may reduce inflammation in the body.

Ginger

Ginger is a zesty spice used in many cuisines. You can buy it powdered or as a fresh root in most supermarkets. Ginger has been used as a traditional medicine to treat stomach upset, headaches, and infections.

The anti-inflammatory properties of ginger have been praised for centuries, and scientific studiesTrusted Source have confirmed it.

Cinnamon

Cinnamon is a popular spice often used to flavor baked treats. But cinnamon is more than just a delicious additive in our cakes. StudiesTrusted Source have shown that the spice has anti-inflammatory properties, which can ease swelling.

Keep a good supply of cinnamon on hand and sprinkle it in your coffee or tea, and on top of your breakfast cereal.

Garlic

The anti-inflammatory properties of garlic have been proven to ease arthritis symptoms. A little bit can go a long way. Use fresh garlic in almost any savory dish for added flavor and health benefits.

If the taste is too much for you, roast a head of garlic for a sweeter, milder flavor.

Cayenne

Cayenne and other hot chili peppers have been praised for their health benefits since ancient times. All chili peppers contain natural compounds called capsaicinoids. These are what give the spicy fruit its anti-inflammatory properties.

Chili pepper is widely considered to be a powerful anti-inflammatory spice, so be sure to include a dash in your next dish. It has long been used as a digestive aid as well, so that’s an added benefit.