EPICURE Early Spring 2020

LIVE WELL IN
2020
CREATE HEALTHY HABITS IN THIS NEW
DECADE - ONES YOU CAN STICK TO
1SPICE THINGS UP
Please consult your doctor before making any
major changes to your fitness or diet regime
We all know we should eat more veggies (ideally
10 portions per day), but we could also be reaping
huge health benefits from herbs and spices by
introducing them into our diets. Here are just a few
with phenomenal healthy stats.
SAGE - Current research indicates that sage may
be able to improve brain function and memory,
especially in people with Alzheimer's disease.
Alzheimer's disease is accompanied by a drop in the level
of acetylcholine, a chemical messenger in the brain. Sage
inhibits the breakdown of acetylcholine
CINNAMON - Cinnamon has potent antioxidant activity,
helps fight inflammation and has been shown to lower
cholesterol and triglycerides in the blood.
Cinnamon can lower blood sugar by several mechanisms,
including by slowing the breakdown of carbs in the digestive
tract and improving insulin sensitivity. The effective dose per
day is 0.5 - 2 teaspoons.
TURMERIC - Turmeric contains Curcumin - a
remarkably powerful antioxidant, helping to fight oxidative
damage and boosting the body's own antioxidant enzymes.
Curcumin is also strongly anti-inflammatory, to the
point where it matches the effectiveness of some antiinflammatory
drug. Inflammation is the root cause of most
Western diseases, so the regular inclusion of turmeric is a
no-brainer.
GINGER - Ginger is known for its efficacy in
treating nausea, but alongside that it is said to have antiinflammatory
properties. Research found that a mixture of
ginger, cinnamon, mastic, and sesame oil decreased pain and
stiffness experienced by those with osteoarthritis. It had a
similar effectiveness as treatment with aspirin or ibuprofen.
2
TAKE A
BREATH
According to the Mayo Clinic,
there’s sufficient evidence that
intentional deep breathing can
actually calm and regulate the
autonomic nervous system
(ANS). This system regulates
our involuntary body functions such as temperature, heart
rate, digestion and respiratory rate. It can lower blood
pressure and provide an almost immediate sense of calm.
The slow holding of breath allows CO2 to build up in the
blood. An increased blood CO2 enhances the cardioinhibitory
response of the vagus nerve when you exhale and
stimulates your parasympathetic system. This produces a
calm and relaxed feeling in the mind and body.
BOX BREATHING - Box breathing, also known as
square breathing, is a technique used when taking slow, deep
breaths. It can heighten performance and concentration while
also being a powerful stress reliever. It’s also called four-square
breathing.
It's very simple - the cadence is 1:1:1:1. Deeply and slowly
inhale for five seconds, hold your breath for five seconds,
exhale slowly for five seconds, then hold your breath again
for five seconds. Repeat at least four times.
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