Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Credit: Photographer: Kelsey Hansen, Food Stylist: Holly Dreesman, Prop Stylist: Breanna Ghazali. EatingWell design.
Key Points
Turmeric may help reduce stress by reducing inflammation and supporting brain health.
Pair turmeric with black pepper to boost absorption and maximize benefits.
Incorporate turmeric into meals like curries, lattes or roasted veggies for a health boost.
Managing stress is crucial for both our mental and physical health. But it’s not always easy. The good news is that there’s one extremely effective stress-management tool that’s probably sitting in your kitchen cabinet right now. We’re talking about turmeric, the rich, golden spice that gives curry powder its fiery orange hue.
Intrigued? Read on to learn all about the science behind turmeric’s stress-relieving benefits, tasty ways to incorporate it into your meals and snacks, plus other strategies to reduce stress.
How Turmeric Can Reduce Stress
Turmeric is a member of the ginger family that’s been celebrated for its health-supporting properties for centuries. One of those benefits is stress relief. This vibrant spice gets its stress-reducing abilities from a compound called curcumin. If you’ve never heard of curcumin before, it’s powerful stuff, especially where brain health is concerned. Curcumin has been shown to reduce inflammation and protect against cell damage, which may play a key role in managing stress and regulating mood.
Curcumin may be having a moment now, but it has a long history as a natural remedy to alleviate anxiety and depression. And depression and inflammation often go hand-in-hand, says Karman Meyer, RDN, LDN, RYT. “Inflammation can lead to negative mental health consequences, and depression fuels an inflammatory response in the body,” she explains. Luckily, turmeric’s curcumin has shown promise in combating inflammation and depression. Turmeric is so potent, in fact, that we’ve crowned it our No. 1 spice to reduce inflammation!
Miranda Galati, M.H.Sc., RD, agrees. “Inflammation and oxidative stress can worsen mood and increase your risk of developing depression or anxiety,” she says. “Because curcumin has anti-inflammatory and antioxidant properties, it may help alleviate symptoms of anxiety and depression and improve mental health.”
When paired with a healthy lifestyle, turmeric may be an easy, all-natural way to enhance your mental well-being. However, it’s not a cure-all. Even though research is promising, further study is needed to fully understand turmeric’s effects on mood. So, if you are experiencing anxiety or depression, it’s important to speak with your health care provider to discuss treatment options.
Other Strategies to Reduce Stress
Galati says it best: “No single food or compound can eliminate stress or transform your health. It’s important to tackle stress from several angles to see real improvements.” While turmeric can be a helpful addition to your stress-management toolbox, combining it with these healthy habits can provide even more benefits.
Stay Active. Exercise is a natural stress reducer. Walking, yoga or dancing are all great ways to release endorphins and improve mental well-being.
Practice Mindfulness. Daily meditation or deep-breathing exercises can calm your mind and improve your response to stress. You can even try mindful walking to work in some movement.
Prioritize Sleep. A consistent sleep schedule helps regulate mood and energy levels. Aim for at least seven hours of quality sleep each night.
Eat a Balanced Diet. Incorporating a variety of foods into your day gives your body plenty of nutrients for physical and mental energy. Galati recommends prioritizing fruits, vegetables, lean protein, healthy fats and fiber for optimal well-being.
5 Ways to Enjoy Turmeric
Whether your goal is less anxiety and depression or you simply want to fight inflammation, turmeric can be a simple and flavorful way to improve your mental well-being and overall health. Here are some tasty ways to include it in your meals:
Whip Up a Flavorful Curry. Turmeric is a staple in curry dishes, adding depth of flavor and vibrant color.
Spice Up Roasted Vegetables. Meyer suggests tossing turmeric over veggies before roasting in the oven for a beautiful golden hue and extra anti-inflammatory punch.
Blend It into Smoothies. Add a small spoonful of turmeric to a smoothie of frozen fruit, yogurt and spinach for a creamy morning smoothie or afternoon snack.
Top Off Snacks. Sprinkle a dusting of turmeric on avocado toast, popcorn or hummus for a color and nutrition pop.
Our Expert Take
Turmeric is more than just a flavorful spice. Thanks to its active compound, curcumin, it may be a powerful asset in managing stress. That’s not all. Turmeric’s curcumin has also been shown to help combat inflammation, regulate mood and support brain health. Paired with a healthy lifestyle, turmeric can be a delicious and natural way to relieve stress and improve your overall well-being.
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