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1 THE BEST NATURAL REMEDIES FOR INFLAMMATION
CONTENTS
DISCLAIMER.......................................................................................................... 3
OUR STANCE ON ANIMAL STUDIES.......................................................4
INTRODUCTION..................................................................................................5
HOW CAN YOU KNOW IF YOU HAVE CHRONIC
INFLAMMATION?...............................................................................................6
THE KEY DRIVERS OF CHRONIC INFLAMMATION.....................8
NATURAL REMEDIES FOR INFLAMMATION.................................... 9
Turmeric (Curcuma longa)................................................................................ 9
Ginger (Zingiber officinale).................................................................... 15
Boswellia (Boswellia serata)...................................................................20
Algae oil.......................................................................................................24
Green tea (Camellia sinensis)................................................................29
Resveratrol .................................................................................................33
Rosemary (Rosmarinus officinalis).......................................................38
Cat’s claw.....................................................................................................42
RECIPES.........................................................................................................46
Cherry Hazelnut Millet Porridge.............................................................. 46
Mango Chia Pudding...................................................................................... 48
Quinoa Butternut Squash Salad with Avocado
and Pomegranate.............................................................................................. 50
Butterbean-stuffed Sweet Potato with Avocado................................. 53
Cauliflower Tabbouleh................................................................................... 55

Disclaimer
Copyright 2023 by Goodness Lover Pty Ltd — All rights reserved.
This book contains information that is not designed to take the place of, substitute, or
replace any form and method of professional or medical advice and treatment or medicine.
All content is the author’s opinion and is not intended to diagnose and remedy. The facts and
figures contained in this document are presented solely for informational and educational
purposes only.
This book contains materials, statistics, news, and reports compiled from various resources
and sources considered accurate and deemed reliable to the best of the Author’s knowledge;
however, the author cannot assure and guarantee its validity and accuracy and cannot be
considered, nor held accountable for any omissions or errors. The contents of this book are
periodically updated. You must seek medical advice, treatment, and medicine from a pro-
fessional or doctor before utilizing any of the information, techniques, advice, and remedies
mentioned in this document.
By applying and utilizing the information, techniques, advice, and remedies mentioned
in this document, you consent to hold the Author unaccountable against and from any
expenses, costs, and damages, including any potential legal fees subsequent from the use
of any information presented in this book.
This disclaimer covers any injury or damages resulting from the application and uses, wheth-
er indirectly or directly, from any information or advice that are given, whether criminal
intent, personal injury, negligence, offence, contract breach, or any action caused.
By reading the information presented in this document, you accept all the risks related with
the application of the advice given herein, with a complete understanding that solely you are
liable for any result or effect that occurs upon the use of the information and the execution
in any manner, as well as regardless of the interpretation you considered of the advice. To
ensure your safety and health, consult a medical or professional practitioner before applying
any of the information, techniques, advice, and remedies mentioned in this document.

Our Stance On
Animal Studies
It is important for us that you know that we do not condone experimentation on
animals.
Firstly, mouse and rat modeling is not an infallible method. Rodents are quite
different from humans, and findings do not always apply to us.
The second, and most important reason, is that animal studies contain a degree
of cruelty towards their subjects, which we do not support.
However, we are committed to reporting on cutting-edge results of scientific

significance, in an effort to empower our audience with valuable information.
Therefore, we have selectively chosen to cite animal studies that we consider to
have important implications and applications for human health.

Introduction
Inflammation, often overlooked, is the secret instigator behind a multi-
tude of diseases. It's the silent accomplice in heart attacks, strokes, and
blood vessel diseases, all of which are linked to chronic inflammation.
Even seemingly harmless low-grade chronic infections, especially viral
ones, can increase the risk of cancer due to inflammation.
And it doesn't stop there. Inflammation also plays a significant role

in allergies, asthma, bowel diseases, skin conditions, neurological
disorders, and autoimmune diseases.1
[1] “Curcumin, inflammation, and chronic diseases: how are they linked?” May 2015, https://www.ncbi.nlm.
nih.gov/pmc/articles/PMC6272784/. Accessed 13 Jul. 2023.

Typically, inflammation is our body's trusty ally, defending us against
harmful invaders and initiating the healing process. But when this
protective response doesn't know when to quit, it becomes more of a
foe than a friend. This chronic inflammation, often flying under the
radar, can cause tissue damage, disrupt organ function, and lead to a
dysfunctional immune system, paving the way for a host of degenera-
tive and life-threatening diseases.2
The widespread use of anti-inflammatory drugs in Western medicine

highlights the importance of controlling and resolving inflammation
in the treatment of disease. While these drugs can be incredibly effec-
tive in providing short-term relief from pain and inflammation, they
often come with a laundry list of undesirable long-term side effects,
including heartburn, high blood pressure, and allergic reactions. So,
it's no surprise that many are now turning the spotlight on alternative
treatments for chronic inflammation, in search of solutions that are not
just effective, but also kinder to the body in the long run.
How Can You

Know if You
Have Chronic
Inflammation?
[2] “Chronic inflammation in the etiology of disease across the lifespan.” 5 Dec. 2019, https://www.nature.
com/articles/s41591-019-0675-0. Accessed 12 Jul. 2023.

Simple things that many of us take for granted, such as brushing our
hair or getting out of bed in the morning can become painful activities
if we have chronic inflammation. These symptoms not only affect us
physically, but they also affect us emotionally and can have damaging
effects on our mental health and relationships.
If you’re questioning whether you have chronic inflammation, some of

the signs and symptoms include:
🔥 High blood glucose levels

🔥 Digestive problems such as gas, diarrhea, bloating, and
constipation
🔥 Fatigue
🔥 Skin issues such as eczema and psoriasis
🔥 Allergies
🔥 Puffy face or puffy bags under your eyes
🔥 Mood and cognitive disorders such as depression and anxiety
🔥 Brain fog
🔥 Arthritis
🔥 Joint, back, and muscle problems
🔥 Headaches
🔥 Chronic, recurring bronchitis
Keep in mind, inflammation can also be present in the body without
these familiar symptoms, which is why it is referred to as the “silent”
or “secret killer”. The underlying process behind some forms of cardio-
vascular disease is an example of invisible inflammation. Many cardio-
vascular disease patients do not show the recognized risk factors such
as high cholesterol or high blood pressure, yet they become unwell.
“Silent” inflammation can also be a contributor to conditions such as
fibromyalgia and chronic fatigue syndrome.

The Key Drivers
of Chronic
Inflammation:
When chronic inflammation occurs, it means that a switch in your
immune system gets stuck to the “on” setting, releasing harmful chemi-
cals that can damage cells. Some of these inflammation triggers include:
🔥 Persistent bacterial, viral, or fungal infections

🔥 Dysbiosis (imbalance of bacteria in the gut)
🔥 Toxin exposure
🔥 Common allergens such as food or pollen
🔥 Poor diet and nutritional deficiencies
🔥 Metabolic syndrome
🔥 Chronic stress
🔥 Hormonal imbalances
🔥 Circadian rhythm dysfunction
🔥 Tissue damage/injury
🔥 Imbalances of omega-3 and omega-6 fatty acids in the diet
🔥 Medications/NSAIDs
There are also some more complex drivers that can be at play such
as electromagnetic hypersensitivity (EHS), chronic inflammatory
response syndrome (CIRS), and mast cell activation syndrome (MCAS).

NATURAL
REMEDIES FOR
INFLAMMATION
Turmeric
(Curcuma longa)
BACKGROUND
Turmeric, that golden wonder-spice that's been jazzing up our meals for
centuries, is more than just a pretty face in the spice rack. This earthy,
slightly bitter spice has a backstory that's as rich as its color, and a list
of uses that would make a Swiss Army knife blush.
Turmeric, or Curcuma longa, is a perennial plant native to South Asia,

particularly India, where it has been cultivated for over 5,000 years. It's
a member of the ginger family and is most commonly used in its dried,
powdered form. It's not just a culinary superstar, either. Turmeric has
been a go-to remedy in Ayurvedic medicine for everything from pesky
skin conditions to troublesome digestive issues.

FUN FACT:
BEFORE TURMERIC WAS THE SPICE OF LIFE,

IT WAS A DYE. ITS VIBRANT YELLOW HUE WAS
USED TO COLOR FABRICS. EVEN TODAY, IT'S A
STAPLE IN INDIAN RELIGIOUS CEREMONIES,
SYMBOLIZING PURITY, FERTILITY, AND PROS-
PERITY. AND SPEAKING OF INDIA, IT'S THE
WORLD'S TURMERIC HOTBED, PRODUCING
NEARLY ALL OF THE WORLD'S SUPPLY AND
CONSUMING 80% OF IT.3
[3] “Turmeric, the Golden Spice.” https://www.ncbi.nlm.nih.gov/books/NBK92752/. Accessed 12 Jul. 2023.

ANTI-INFLAMMATORY BENEFITS
But while this is all very interesting, the real magic of turmeric lies in
its anti-inflammatory properties. The star of the show is curcumin, a
compound in turmeric that's been the subject of extensive research for
its powerful anti-inflammatory effects.
Curcumin works by blocking NF-kB, a molecule that turns on genes

related to inflammation. This blocking effect is believed to tackle
chronic inflammation at its roots, much like some anti-inflammatory
drugs, but without the unwanted side effects. 4 Studies have shown
that curcumin also improves other clinical markers of inflammation,
such as C-reactive protein (CRP), tumor necrosis factor-α (TNF-α) and
interleukin-6 (IL-6).5
Curcumin is also a potent antioxidant that can neutralize free radicals,

thanks to its chemical structure. In fact, turmeric has been shown
to have significantly higher antioxidant activity than ascorbic acid
(vitamin C) and xanthone!6 This is because it goes one step further and
activates something called the Nrf2 pathway.7
If you haven’t heard of this before, think of the Nrf2 pathway as a

control center in your body that manages around 500 genes.
[4] “Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee
osteoarthritis: a systematic review.” Jan. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7812094/.
Accessed 12 Jul. 2023.
[5] “The Effect of Curcumin on TNF-α, IL-6 and CRP Expression in a Model of Polycystic Ovary Syndrome as
an Inflammation State.” Oct-Dec 2017, https://pubmed.ncbi.nlm.nih.gov/29201665/. Accessed 12 Jul. 2023.
[6] “Comparison and combination effects on antioxidant power of curcumin with gallic acid, ascorbic acid,
and xanthone.” Apr. 2015, https://pubmed.ncbi.nlm.nih.gov/25994066/. Accessed 21 Sep. 2023.
[7] “Curcumin attenuates urinary excretion of albumin in type II diabetic patients with enhancing nuclear
factor erythroid-derived 2-like 2 (Nrf2) system and repressing inflammatory signaling efficacies.” Jun.
2015, https://pubmed.ncbi.nlm.nih.gov/25875220/. Accessed 12 Jul. 2023.

These genes are responsible for creating proteins that help main-
tain balance in your body, detoxify, respond to stress, and manage
inflammation.8
The Nrf2 pathway is like a stress sensor and the boss of the body's
antioxidant response. In simpler terms, it's the system your body
switches on when it needs to produce its own antioxidants. The active
ingredient in turmeric, curcumin, gets this pathway going by interact-
ing with Nrf2 mediators and influencing target genes.
Its anti-inflammatory benefits don’t stop there! Curcumin is also a

superhero for your brain. It helps calm brain inflammation and can
reduce symptoms like brain fog and fatigue.9 Curcumin can also help
protect the brain from inflammatory damage caused by heavy metals
such as cadmium and lead.10
Curcumin boosts levels of Brain-Derived Neurotrophic Factor (BDNF),

a type of growth hormone that functions in the brain.11 Decreased
levels of BDNF are associated with neurodegenerative diseases such as
Parkinson's, Alzheimer's disease, multiple sclerosis, and Huntington's
disease.
Curcumin also helps to prevent heart disease by improving the func-

tion of the endothelium, the lining of your blood vessels.
[8] “Curcumin Activates the Nrf2 Pathway and Induces Cellular Protection Against Oxidative Injury.” 2020,
https://pubmed.ncbi.nlm.nih.gov/31622191/. Accessed 12 Jul. 2023.
[9] “The effect of curcumin (turmeric) on Alzheimer's disease: An overview.” Jan-Mar. 2008, https://www.
ncbi.nlm.nih.gov/pmc/articles/PMC2781139/. Accessed 12 Jul. 2023.
[10] “Through metal binding, curcumin protects against lead- and cadmium-induced lipid peroxidation in
rat brain homogenates and against lead-induced tissue damage in rat brain.” Feb. 2004, https://pubmed.
ncbi.nlm.nih.gov/14729307/. Accessed 12 Jul. 2023.
[11] “Short-term curcumin supplementation enhances serum brain-derived neurotrophic factor in adult men
and women: a systematic review and dose-response meta-analysis of randomized controlled trials.”
Sep. 2019, https://pubmed.ncbi.nlm.nih.gov/31279955/. Accessed 12 Jul. 2023.

It works as well as some pharmaceuticals but without the side effects.
Finally, let's not forget about arthritis, a common disorder character-

ized by joint inflammation. Several studies show that curcumin can
help treat symptoms of arthritis and is, in some cases, more effective
than many commonly used non-steroidal anti-inflammatory drugs
(NSAIDs).12
TAKING TURMERIC
One great thing about turmeric is that you can easily get the benefits
just by adding it to your food. Turmeric powder can be added to hot
drinks, smoothies, soups, and savory dishes of all kinds.
Source your turmeric powder from a certified-organic, fair-trade com-

pany that practices stringent testing processes. Experts recommend
you steer clear of bulk bins and internet sales; those spices are often
old and can be compromised. Store turmeric in an airtight glass con-
tainer in a cool, dry place away from sunlight. Use within six months
for optimal flavor and potency.
One thing to keep in mind is that curcumin is a bit of a diva and isn't
easily absorbed into the bloodstream. But pair it with black pepper,
and voila! Piperine, a natural substance in black pepper, increases the
absorption of curcumin by a whopping 2,000%.13
Turmeric can also be taken as capsules, tablets, or tinctures.
[12] “Therapeutic effects of turmeric or curcumin extract on pain and function for individuals with knee
osteoarthritis: a systematic review.” Jan. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7812094/.
[13] “Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers.” May,
1998. https://pubmed.ncbi.nlm.nih.gov/9619120/. Accessed 12 Jul. 2023.

Experts suggest taking 400-600 mg of curcumin 1-3 times daily for
optimal health effects.
SAFETY AND SIDE EFFECTS
Turmeric usually doesn't cause serious side effects. Some people may
experience mild side effects such as stomach upset, nausea, dizziness,
or diarrhea. These side effects are more common at higher doses.
While turmeric is generally safe for most people, there are certain
situations where it should be used with caution or avoided altogether.
Individuals with gallbladder disease or a known bile duct obstruc-
tion should avoid turmeric as it can worsen the condition. Those on
blood-thinning medications, such as warfarin, should be cautious, as
turmeric can strengthen the effects of these drugs, increasing the risk
of bleeding. If taking any prescribed medication, it is recommended to
talk to your doctor first.
Turmeric may also lower blood sugar levels, so people with diabetes or
those on medication to control blood sugar should monitor their levels
closely. Lastly, it's recommended to avoid turmeric during pregnancy
as it could stimulate the uterus or promote a menstrual period.
FINAL THOUGHTS
So, there you have it. Turmeric, with its vibrant color, unique flavor,
and impressive health benefits, is truly a golden spice. Its anti-inflam-
matory properties make it a valuable addition to our diet. So, the next
time you're whipping up a meal, don't forget to sprinkle in some of this
magical spice for a healthy and flavorful twist.

Ginger (Zingiber
officinale)
BACKGROUND
Ginger, a spice that has been warming up our dishes for centuries, is
a culinary superstar with a rich history and a multitude of uses that
extend far beyond the kitchen. This knobby, root-like spice, with its
distinctive aroma and slightly pungent flavor, is a staple in many cui-
sines around the world.

Ginger, or Zingiber officinale, is a flowering plant that originated in
Southeast Asia. It's part of the Zingiberaceae family, making it a close
relative of turmeric, and cardamom. The part of the plant that we
commonly use is the rhizome, or the underground stem, which can be
used fresh, dried, powdered, or as an oil or juice.
Ginger has been cultivated for so long that tracing its exact origins is a
bit like trying to trace your family tree back to the Stone Age. However,
it's believed to have been first domesticated on the islands of Southeast
Asia. It was one of the first spices exported from the Orient during the
spice trade and was used by the Ancient Greeks, Romans, Chinese, and
Indians.
In traditional Ayurvedic medicine, ginger has been used as a healing

ingredient for over 4,000 years, treating a range of ailments from
tummy troubles to inflammation.14 In Chinese medicine, it's considered
a warming herb that promotes healthy sweating, which is beneficial
during colds and flus.
[14] “Some phytochemical, pharmacological and toxicological properties of ginger (Zingiber officinale
Roscoe): a review of recent research.” Feb. 2008, https://pubmed.ncbi.nlm.nih.gov/17950516/. Accessed
12 Jul. 2023.

FUN FACT:
DID YOU KNOW THAT GINGER WAS SO VAL-

UED IN THE MIDDLE AGES THAT A POUND OF
THE SPICE COULD BE TRADED FOR A SHEEP?!
ALSO, THE TERM 'GINGER' COMES FROM
THE SANSKRIT WORD 'SRNGAVERAM', WHICH
MEANS 'HORN BODY', A NOD TO ITS KNOBBLY,
HORN-LIKE APPEARANCE.
While ginger certainly helps with a range of issues, its anti-inflamma-

tory properties make it one of the most used herbs in Western herbal
medicine today.
Gingerol, the main bioactive compound in ginger, has been shown

to inhibit the production of pro-inflammatory cytokines, much like
NSAIDs (non-steroidal anti-inflammatory drugs), which are like tiny mes-
sages that tell the immune system to kick into high gear.15 By reducing
these cytokines, ginger can help manage the inflammatory response.
It also acts on pain receptors located throughout the peripheral and
central nervous system.
[15] “Ginger - an herbal medicinal product with broad anti-inflammatory actions.” Summer, 2005. https://
pubmed.ncbi.nlm.nih.gov/16117603/. Accessed 12 Jul. 2023.

Moreover, ginger is a potent antioxidant that can neutralize harmful
free radicals in the body, which are unstable molecules that can cause
oxidative stress and damage to cells and tissues.16 By neutralizing these
free radicals, ginger can help protect against various chronic diseases
like heart disease, cancer, and neurodegenerative disorders.
TAKING GINGER
Ginger can be bought year-round in many forms: fresh or dried, ground,

preserved or pickled. It can also be found in a capsule or tablet, or
as a tincture. It can also be made into a compress or cream and used
externally for conditions such as mastitis.
When purchasing ginger supplements, make sure it has a high gingerol

content. Also check for any additional fillers or additives and read the
label to check for third-party testing.
When purchasing fresh ginger, it should be firm to touch, smooth and

with no signs of brown discoloration or dehydration. Fresh, unpeeled
ginger should be stored in the refrigerator. Dried ginger should be kept
in a cool, dark space in an airtight container for up to six months.
For an easy and effective way to get your daily dose of ginger, sim-
mer grated or sliced fresh root in water with some honey and lemon.
Typically, 1g per day of ginger is used.
[16] “Comparative antioxidant and anti-inflammatory effects of [6]-gingerol, [8]-gingerol, [10]-gingerol and
[6]-shogaol.” Feb. 2010. https://pubmed.ncbi.nlm.nih.gov/19833188/. Accessed 12 Jul. 2023.

Gastric irritation, heartburn and bloating have all been reported as

adverse reactions in clinical trials.
Caution is recommended for those with gastro-oesophageal reflux,

peptic ulceration and concomitant use with hypotensive, antidiabetic
and blood thinning medications such as warfarin and aspirin.
Caution also when using concomitantly with other herbs that possess
anticoagulant effects (garlic, ginkgo biloba, Panax ginseng, red clover and
turmeric), as it is more likely to cause excessive bleeding or bruising.
Ginger is safe for use in pregnancy although best to use smaller doses.
FINAL THOUGHTS
Ginger, with its unique flavor, impressive health benefits, and long
history of medicinal use, is truly a spice worth celebrating. Its anti-in-
flammatory properties, in particular, make it a valuable addition to our
diet. So, the next time you're cooking, don't forget to add a dash of this
magical spice for a healthy and flavorful twist, and, most of all, for its
anti-inflammatory benefits.

Boswellia
(Boswellia serata)
BACKGROUND
Boswellia, a plant that has been praised for its medicinal properties for
thousands of years, is a true gem of the botanical world. This humble
plant, also known as Indian frankincense, has a rich history and a
plethora of uses that extend far beyond its aromatic resin.
Boswellia is a genus of trees native to the Arabian Peninsula and

regions of North Africa, including Somalia, Ethiopia, and Sudan.
Boswellia trees thrive in harsh conditions, growing in rocky, unfertile
soil, and even out of solid rock. The resilience of these trees is truly
remarkable, and it's believed that the harsher the conditions, the more
potent the resin.
The Boswellia tree, particularly Boswellia serrata, is renowned for its

fragrant resin, which has been used for centuries in various cultural
and religious practices. The resin, often referred to as frankincense, is
harvested by making incisions in the tree's bark and allowing the resin
to harden before it's collected.17
[17] “Boswellia serrata, a potential antiinflammatory agent: an overview.” May-Jun. 2011, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC3309643/. Accessed 12 Jul. 2023.

FUN FACT:
BOSWELLIA HAS A DEEP-ROOTED CONNECTION

TO HISTORY AND RELIGION. FRANKINCENSE,
DERIVED FROM BOSWELLIA, WAS ONE OF THE
GIFTS OFFERED BY THE THREE WISE MEN TO
THE NEWBORN JESUS, ACCORDING TO THE
CHRISTIAN BIBLE. IT WAS ALSO USED BY THE
ANCIENT EGYPTIANS IN THEIR EMBALMING
PROCESS AND AS INCENSE IN RELIGIOUS
RITUALS.

The resin from the Boswellia tree is not only known for its fragrance,
but it also contains boswellic acids, which have been shown to have
strong anti-inflammatory and pain-relieving properties. They inhibit
the production of leukotrienes, which are molecules that can cause
inflammation in the body.18
Studies have shown that Boswellia can reduce inflammation and pain
in people with osteoarthritis and rheumatoid arthritis, two common
types of arthritis characterized by chronic inflammation.1920
Boswellia has also shown promise in treating inflammatory bowel dis-

eases like Crohn's disease and ulcerative colitis. One study found that
taking Boswellia extract improved symptoms in people with Crohn's
disease as effectively as the prescription drug mesalazine.21
Moreover, Boswellia may also help reduce symptoms of asthma, a chron-

ic inflammatory disease of the airways. Boswellia's anti-inflammatory
action can reduce inflammation in the lungs and prevent the production
of leukotrienes, which cause bronchial muscles to contract.22 Boswellia
is truly like a breath of fresh air for those suffering from asthma.
[18] “Boswellia serrata, a potential antiinflammatory agent: an overview.” May-Jun. 2011, https://www.ncbi.
nlm.nih.gov/pmc/articles/PMC3309643/. Accessed 12 Jul. 2023.
[19] “Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and
meta-analysis.” Jul. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7368679/. Accessed 12 Jul.
2023.
[20] “Special extract of BOSWELLIA serrata (H 15) in the treatment of rheumatoid arthritis.” May 1996, https://
[21] “Therapy of active Crohn disease with Boswellia serrata extract H 15.” Jan. 2001, https://pubmed.ncbi.
nlm.nih.gov/11215357/. Accessed 12 Jul. 2023.
[22] “Effects of Boswellia serrata gum resin in patients with bronchial asthma: results of a double-blind, pla-
cebo-controlled, 6-week clinical study.” Nov. 1998, https://pubmed.ncbi.nlm.nih.gov/9810030/. Accessed
12 Jul. 2023.

TAKING BOSWELLIA
Boswellia is generally taken as a capsule, tablet, or its bark decoction

orally. It is also available as a resin or cream. Currently, it is not clear
what the optimal dose is to balance safety and efficacy. If using the
resin itself, doses can increase up to 1,800 mg taken three times a day
(5,400 mg daily), but are usually in the range of 800-1,200 mg taken
three times a day to total a daily dose of 2,400-3,600 mg. It’s best to
start at the lower end of the dosage range for 2-3 months and after-
wards increase the dose. If greater benefits are not seen with the higher
dose, then continue supplementation with the lower dose.
When purchasing, look for a supplement that does not contain ad-
ditives or fillers and one that is highly bioavailable. To ensure good
quality, check the label for third party certification.
Despite its myriad benefits, Boswellia is not without its side effects.
Some people may experience stomach pain, acid reflux, skin rashes,
nausea, and diarrhea. It's also not recommended for pregnant women
as it can stimulate blood flow in the uterus and pelvis. It can accelerate
menstrual flow and may induce miscarriage in pregnant women.
Boswellia extract may also interact with medications, including ibu-

profen, aspirin, and other non-steroidal anti-inflammatory drugs
(NSAIDs).
FINAL THOUGHTS
In conclusion, Boswellia, with its rich history, diverse uses, and im-
pressive health benefits, is truly a remarkable plant.

Its anti-inflammatory properties, in particular, make it a valuable
natural remedy. So, whether you're seeking relief from arthritis pain,
looking to soothe your inflamed bowels, or simply want to enjoy the
aromatic scent of frankincense, Boswellia has something to offer.
Algae oil
BACKGROUND
Algae oil, the new kid on the health and wellness block, is making
waves and for good reason. This unique oil, derived from marine algae,
is a powerhouse of nutrients and has countless uses and benefits.

The story of algae oil begins in the ocean, where marine algae – the
primary food source for many marine creatures – are busy converting
sunlight into energy, just like their land-based cousins, the plants.
However, it wasn't until the 20th century that scientists began to
explore the potential of algae as a source of oil.
The process of extracting oil from algae is quite fascinating. Algae are
grown in large open ponds or closed photobioreactors, where they are
exposed to sunlight. Once the algae have grown sufficiently, they are
harvested and processed to extract the oil.
Algae oil is one of the most sustainable and environmentally friendly

sources of oil. Algae can be grown on non-arable land, requires minimal
water, and can even help reduce CO2 emissions by absorbing carbon
dioxide during growth.23
[23] “Microalgae for biodiesel production and other applications: A review.” Jan. 2010, https://www.science-
direct.com/science/article/abs/pii/S1364032109001646. Accessed 12 Jul. 2023.

FUN FACT:
DID YOU KNOW THAT NASA HAS BEEN RE-

SEARCHING ALGAE AS A POTENTIAL SOURCE
OF FOOD AND OXYGEN FOR LONG-DURA-
TION SPACE MISSIONS? THEY FOUND THAT
ALGAE COULD BE USED TO RECYCLE WASTE
AND PRODUCE FOOD AND OXYGEN, MAKING
IT A POTENTIAL GAME-CHANGER FOR SPACE
TRAVEL.24
Algae oil is rich in omega-3 fatty acids, particularly DHA (docosahex-

aenoic acid) and EPA (eicosapentaenoic acid), which are known for their
potent anti-inflammatory effects.
EPA and DHA have been shown to reduce inflammation by inhibit-

ing the production of pro-inflammatory molecules.25 They also help
increase the production of anti-inflammatory compounds, helping to
balance the body's inflammatory response.
Moreover, DHA and EPA are like the dynamic duo for heart health,
[24] “Algae as sustainable food in space missions.” Dec, 2021. https://www.researchgate.net/publica-

tion/357116445_Algae_as_sustainable_food_in_space_missions. Accessed 12 Jul. 2023.
[25] “Omega-3 fatty acids and inflammatory processes: from molecules to man.” Oct. 2017, https://pubmed.

lowering triglycerides, reducing blood pressure, slowing down plaque
development in the arteries, and reducing the chances of heart attack
and stroke.
Algae oil's benefits extend to inflammation of the brain as well. DHA

is a key building block of the brain, and having enough of it is crucial
for normal brain development and function.26 Studies have shown that
people with higher levels of DHA are less likely to develop Alzheimer's
disease and cognitive decline.27
Furthermore, EPA has been shown to help alleviate symptoms of

depression. Several studies have found that people with depression
have lower levels of EPA, and supplementing with EPA-rich algae oil
can help improve depressive symptoms.28
TAKING ALGAE OIL
Despite its many benefits, it's important to note that not all algae oils
are created equal. The quality of algae oil can vary depending on the
type of algae used, the extraction process, and the purity of the oil.
Therefore, it's crucial to choose a high-quality algae oil supplement to
reap the maximum benefits.
When shopping for an algae oil supplement, always read the label care-
fully. Since both EPA and DHA confer unique and important benefits
[26] “Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of
EPA, DPA and DHA.” Apr. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4404917/. Accessed 12
Jul. 2023.
[27] “Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-
Cause Dementia: Framingham Offspring Study.” Jun. 2022, https://pubmed.ncbi.nlm.nih.gov/35745137/.
[28] “Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression.” Dec. 2011,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3534764/. Accessed 12 Jul. 2023.

and many omega-3 supplements often contain little, make sure that
any algal omega-3 supplements contain a balance of both. Look for a
product that is third party tested and always check the expiry date.
The unsaturated fats in algae oil supplements can oxidize over time
and go rancid. Be sure to store gels or capsules in a cool, dry place,
refrigerate liquid supplements, and discard any that smell bad.
While algae oil is generally considered safe and beneficial for most
people, it's not without potential side effects. Some individuals may
experience digestive discomfort, including bloating, gas, or diarrhea,
particularly when first introducing algae oil into their diet. Additionally,
because algae oil is a source of fat, it can contribute to weight gain if
consumed in excess. It's also worth noting that while rare, some people
may have an allergic reaction to algae oil.
Algae oil is not only safe in pregnancy and lactation, but beneficial.
Take caution in people with low blood pressure or irregular heartbeat.
High doses may increase the risk of bleeding. Omega-3 supplements
can affect anticoagulant medications like warfarin – avoid taking in
combination with other medications that can also cause bleeding.
FINAL THOUGHTS
Algae oil, with its sustainable production, unique nutrient profile, and
impressive health benefits, is truly a superfood. Its anti-inflammatory
properties, in particular, make it a valuable addition to our diet. So,
whether you're drizzling it over your salad, using it in your cooking,
or taking it as a supplement, algae oil is a fantastic way to boost your
health, reduce inflammation, and support the planet.

Green tea (Camellia
sinensis)
BACKGROUND
Green tea, that humble leaf that's been steeped, sipped, and savored
for thousands of years, is more than just a hot beverage. It's a veritable
brew of history, interesting facts, and a plethora of uses that extend
beyond the teapot. So, grab a cuppa, sit back, and let's spill the tea on
green tea.
Our story begins in China, to 2737 BC. Picture this: Emperor Shen
Nung, chilling out under a tree, boiling some water. Suddenly, a gust
of wind sends leaves fluttering into his pot. Instead of throwing a royal
tantrum, he takes a sip and voila! Tea is born. Well, that’s at least how
the legend tells it.

Fast forward a few centuries, and green tea has become a staple in
traditional Chinese and Indian medicine, used for everything from
controlling bleeding and aiding digestion to improving mental and
heart health and regulating body temperature.
Now, you might be thinking, "Isn't all tea just...tea?" Well, yes and no.
Green, black, and oolong tea all come from the same plant, Camellia
sinensis. The difference is in the processing. Green tea leaves are
quickly heated after picking to prevent oxidation, which helps them
retain their green color and high levels of beneficial compounds.
FUN FACT:
DID YOU KNOW THAT GREEN TEA LEAVES ARE

ACTUALLY HARVESTED BY HAND? THE HIGH-
EST QUALITY GREEN TEA IS HAND-PICKED TO
ENSURE THAT THE LEAVES AND BUDS ARE AT
THE PERFECT STAGE FOR PROCESSING. THIS
LABOR-INTENSIVE PROCESS CONTRIBUTES TO
THE UNIQUE FLAVOR AND HIGH QUALITY OF
THE TEA.
The health benefits of green tea are largely attributed to its high
content of flavonoids, particularly catechins, which are potent anti-
oxidants. The superstar is epigallocatechin gallate (EGCG), which has

been studied extensively for its anti-inflammatory properties.29
EGCG has been shown to inhibit the production of pro-inflammatory

cytokines and chemokines, which helps reduce inflammation and its
harmful effects on the body.
Green tea can also improve brain function, aid weight loss, lower the
risk of heart disease, and help prevent type 2 diabetes, all of which have
inflammation at their core.30 31 32 33 It's also good for the skin, thanks to
its anti-inflammatory and anti-aging properties.34
TAKING GREEN TEA
To reap the benefits of green tea, it's best to steep the tea leaves or tea
bag in hot water for about 3-5 minutes. You can drink it hot or cold, and
it can be consumed at any time of the day. However, it's best to avoid
drinking it on an empty stomach or before bedtime due to its caffeine
content.
[29] “Potential neuroprotective properties of epigallocatechin-3-gallate (EGCG).” Jun. 2016, https://www.

ncbi.nlm.nih.gov/pmc/articles/PMC4897892/. Accessed 12 Jul. 2023.
[30] “Green tea effects on cognition, mood and human brain function: A systematic review.” Oct. 2017, https://
[31] “The effect of green tea supplementation on obesity: A systematic review and dose-response me-
ta-analysis of randomized controlled trials.” Oct. 2020, https://pubmed.ncbi.nlm.nih.gov/32372444/.
[32] “Green tea consumption and risk of cardiovascular and ischemic related diseases: A meta-analysis.” Jan.
2016, https://pubmed.ncbi.nlm.nih.gov/26318390/#:~:text=Those%20who%20drank%201%2D3,drank%20
%3C1%20cup%2Fday. Accessed 12 Jul. 2023.
[33] “Tea consumption and long-term risk of type 2 diabetes and diabetic complications: a cohort study of
0.5 million Chinese adults.” Jul. 2021, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8246622/. Accessed
12 Jul. 2023.
[34] “Green tea in dermatology.” Nov-Dec. 2012, https://pubmed.ncbi.nlm.nih.gov/23346663/. Accessed 12
Jul. 2023.

Speaking of caffeine, while green tea is generally safe for most people,
it can cause side effects like headaches, sleep problems, and irregular
heartbeat in some people. It also contains tannins, which can increase
stomach acidity and cause stomach discomfort or nausea if consumed
on an empty stomach.
Furthermore, green tea can interfere with certain medications and

can affect iron absorption. Therefore, it's recommended to consult
with a healthcare provider before starting to drink green tea regularly,
especially for those with existing health conditions or those who are
pregnant or breastfeeding.
FINAL THOUGHTS
Green tea, with its rich history, and impressive health benefits, is truly
a remarkable beverage. Its anti-inflammatory properties, in particular,
make it a valuable addition to our diet. So, whether you're a tea con-
noisseur or just looking for a healthy beverage, green tea is definitely
worth a try.

Resveratrol
BACKGROUND
Resveratrol, a naturally occurring polyphenol, has been linked to a host

of health benefits, from anti-aging to heart health, and has been the
focus of numerous scientific studies.
Resveratrol is found in the skin and seeds of grapes, blueberries,

raspberries, mulberries, and peanuts. However, it's most famously
associated with red wine, thanks to the fermentation process that
increases its concentration in the grape skins.
The compound was first isolated in 1940 from the roots of white
hellebore, a plant used in traditional medicine, but it wasn't until the
1990s that interest in resveratrol truly took off.35 This was largely due
to the "French Paradox," a term coined to describe the low incidence of
heart disease in the French population despite their love for cheese and
butter, which was attributed to their regular consumption of red wine.36
[35] “Resveratrol: A Double-Edged Sword in Health Benefits.” Sep. 2018, https://www.ncbi.nlm.nih.gov/pmc/

articles/PMC6164842/. Accessed 13 Jul. 2023.
[36] “Resveratrol: A Double-Edged Sword in Health Benefits.” Sep. 2018, https://www.ncbi.nlm.nih.gov/pmc/

FUN FACT:
DID YOU KNOW THAT THE HIGHEST CON-

CENTRATION OF RESVERATROL IN FOOD IS
NOT, IN FACT, IN RED WINE, BUT IN JAPANESE
KNOTWEED, A PLANT USED IN TRADITIONAL
CHINESE AND JAPANESE MEDICINE?
ANOTHER INTERESTING FACT IS THAT RES-

VERATROL IS PRODUCED BY PLANTS IN RE-
SPONSE TO STRESS, SUCH AS INJURY, FUNGAL
INFECTION, AND UV RADIATION. IN FACT,
ANIMAL STUDIES HAVE EVEN SHOWN THAT
THESE POLYPHENOLS HAVE THE ABILITY TO
PROTECT THE SKIN FROM THE ADVERSE EF-
FECTS OF UV RADIATION, INCLUDING THE RISK
OF SKIN CANCERS.37 IN OTHER WORDS, CON-
SUMING POLYPHENOLS IS LIKE EATING YOUR
SUNSCREEN!
[37] “Skin photoprotection by natural polyphenols: anti-inflammatory, antioxidant and DNA repair mech-
anisms.” Mar. 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2813915/. Accessed 21 Sep. 2023.

The health benefits of resveratrol are numerous, but its anti-inflam-

matory properties are particularly noteworthy. Resveratrol inhibits
the production of inflammatory cytokines, molecules that promote
inflammation, and activates SIRT1, a protein that's been linked to
longevity and the reduction of inflammation.38
Resveratrol's anti-inflammatory benefits don’t stop there. It's also a

heart health hero, reducing the oxidation of LDL cholesterol, which is
a key step in the development of heart disease.39 It also helps to keep
the blood vessels flexible and reduce the risk of clot formation.
Its antiviral properties are also pretty impressive. Resveratrol exhibits

impressive antiviral properties, effectively inhibiting a wide range of
viruses, including influenza, by up to 90% in laboratory studies!40 Its
superiority as an antiviral treatment lies in its unique mechanism,
which targets host-cell functions crucial for virus replication instead
of directly attacking viral structures or functions. Unlike many ap-
proved anti-influenza drugs that focus on the virus itself, resveratrol's
approach makes it more difficult for the virus to develop resistance
over time.
In terms of brain health, resveratrol has been found to interfere with

the formation of beta-amyloid plaques, which are linked to Alzheimer's
[38] “Resveratrol and its analogs: defense against cancer, coronary disease and neurodegenerative maladies
or just a fad?” Jan-Feb. 2008, https://pubmed.ncbi.nlm.nih.gov/17890139/. Accessed 13 Jul. 2023.
[39] “The Effect of Resveratrol on Blood Lipid Profile: A Dose-Response Meta-Analysis of Randomized
Controlled Trials.” Sep. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9506025/. Accessed 13
Jul. 2023.
[40] “Inhibition of influenza A virus replication by resveratrol.” May 2005, https://pubmed.ncbi.nlm.nih.
gov/15838800/. Accessed 21 Sep. 2023.

disease.41 It also protects the neurons against oxidative stress and
reduces inflammation in the brain.
TAKING RESVERATROL
Resveratrol can be taken in several ways. It's found in foods like red
wine, grapes, and berries, but to get a significant amount, you'd have
to consume these in large quantities. Therefore, many people opt for
supplements, which are available in capsule or tablet form.
The recommended dosage varies, but most studies have used doses
of 150-500mg per day. It's best to start with a low dose and gradually
increase it.
Adverse events for lower doses and shorter courses of treatment are
rare. Higher dosages (more than 1 g/day) may result in gastrointestinal
symptoms, including nausea, diarrhea, and abdominal pain.
Since high doses have been shown to stop blood from clotting in test
tubes, it’s possible it could increase bleeding or bruising when taken
with anti-clotting drugs, such as heparin or warfarin, or some pain
relievers.
Resveratrol can be taken with or without food. But taking resveratrol

with fatty foods might reduce how much the body absorbs.
[41] “Resveratrol as a therapeutic agent for Alzheimer's disease.” 2014, https://www.ncbi.nlm.nih.gov/pmc/


In rare cases, high doses of resveratrol may cause kidney damage.
Therefore, people with kidney disease should avoid taking resveratrol
supplements. Pregnant and breastfeeding women should also avoid
resveratrol, as there's not enough evidence to determine its safety
during these periods.
FINAL THOUGHTS
Resveratrol is a fascinating compound with a host of potential health

benefits. Its anti-inflammatory properties, in particular, make it a
promising supplement for combating chronic diseases. However, as
with any supplement, it's important to use it wisely and under the
guidance of a healthcare professional.

Rosemary
(Rosmarinus
officinalis)
BACKGROUND
Rosemary, that fragrant little herb that's been

jazzing up our roast potatoes since time imme-
morial, is more than just a kitchen showstopper.
This Mediterranean marvel has a backstory that
would make even the most seasoned (pun intend-
ed) history buff swoon, and health benefits that
would make a kale smoothie blush.
Hailing from the sun-drenched coasts of the

Mediterranean, rosemary, or Rosmarinus of-
ficinalis, is a member of the mint family. The
name rosemary comes from the Latin words
"ros," meaning "dew," and "marinus," meaning
"sea," which translates to "dew of the sea." This is
likely a reference to its natural habitat along the
Mediterranean coast.
Historically, rosemary has been used for a variety

of purposes. The Greeks and Romans considered
it a sacred plant, using it in religious ceremonies.

In the Middle Ages, rosemary was associated with wedding ceremonies,
with brides rocking rosemary headpieces and guests sporting sprigs of
the herb. It was also used as a natural remedy for a variety of ailments,
from digestive problems to relieving muscle pain.
FUN FACT:
HISTORICALLY, ROSEMARY WAS USED TO WARD

OFF EVIL SPIRITS AND NIGHTMARES. THE
PLANT WOULD BE PLACED UNDER A BED PIL-
LOW TO PREVENT BAD DREAMS AND NEGATIVE
ENERGY.
Rosemary isn't just a pretty face with a nice scent. It's a health power-
house, especially when it comes to its anti-inflammatory properties.
This herb contains two potent anti-inflammatory compounds, car-
nosic acid and carnosol. They inhibit the production of inflammatory
chemicals, such as leukotrienes and prostaglandins, making rosemary
a natural ally against inflammation-related conditions like arthritis,
asthma, and inflammatory bowel disease.42
[42] “Anti-Inflammatory Therapeutic Mechanisms of Natural Products: Insight from Rosemary Diterpenes,
Carnosic Acid and Carnosol.” Feb. 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9953345/.

Rosemary is also a champion antioxidant, helping to protect the body's
cells from damage by free radicals.43 It's also been found to reduce
brain inflammation and enhance memory and concentration, improve
digestion, and even promote hair growth.44 45 46
TAKING ROSEMARY
When it comes to taking rosemary, there are several options. It can be

used fresh or dried in cooking, brewed into a tea, or taken as a supple-
ment in capsule form. Rosemary essential oil can also be used topically
or in aromatherapy. However, it's important to note that the essential
oil is very potent and should always be diluted before use.
Despite its many benefits, rosemary should be used with caution. In

large amounts, it can cause stomach upset, vomiting, and allergic reac-
tions. Pregnant women should avoid consuming rosemary beyond the
typical amounts used in food, as it can potentially cause miscarriage.
People with high blood pressure, ulcers, Crohn's disease, or ulcerative
colitis should also use rosemary with caution.
[43] “Antioxidant activity of rosemary (Rosmarinus officinalis L.) essential oil and its hepatoprotective
potential.” Jul. 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4227022/. Accessed 13 Jul. 2023.
[44] “Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous
system disorders.” Sep. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7491497/. Accessed 13
Jul. 2023.
[45] “Rosemary (Salvia rosmarinus): Health-promoting benefits and food preservative properties.” Jun. 2021,
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8513767/. Accessed 13 Jul. 2023.
[46] “Promotion of hair growth by Rosmarinus officinalis leaf extract.” Feb. 2013, https://pubmed.ncbi.nlm.
nih.gov/22517595/. Accessed 13 Jul. 2023.

Furthermore, rosemary can interact with certain medications, includ-
ing blood thinners, ACE inhibitors, diuretics, and lithium. Therefore,
it's always a good idea to talk to your doctor before starting any new
supplement regimen, including rosemary.
FINAL THOUGHTS
Rosemary is much more than just a fragrant herb. Its rich history,
myriad uses, and potent anti-inflammatory properties make it a truly
remarkable plant. Whether you're using it in your cooking, brewing
it into a tea, or diffusing it as an essential oil, rosemary is a versatile
herb that can benefit your health in many ways. However, as with any
supplement, it's important to use rosemary responsibly and be aware
of potential side effects and interactions.

Cat’s claw
BACKGROUND
Cat's Claw, or Uncaria tomentosa, is a vine that's been clawing its way
up the health charts for centuries. Native to the Amazon rainforest and
other tropical areas of Central and South America, this plant derives its
name from its hook-like thorns that resemble the claws of a cat.
The origins of Cat's Claw are as rich as the Amazon itself. The Inca
civilization was the first to discover its healing prowess, using it to treat
everything from arthritis and inflammation, to stomach ulcers and
dysentery. Fast forward to today, and this vine, with its feline-inspired
name, is still flexing its medicinal muscles in the modern world.
FUN FACT:
THIS RAINFOREST VINE CAN GROW UP TO

100 FEET TALL! THIS IMPRESSIVE GROWTH
IS FACILITATED BY ITS HOOK-LIKE THORNS,
WHICH ALLOW IT TO CLIMB TREES AND OTHER
PLANTS IN ITS QUEST FOR SUNLIGHT. DESPITE
ITS TROPICAL ORIGINS, CAT'S CLAW CAN ALSO
ADAPT TO COLDER CLIMATES AND IS NOW
GROWN IN VARIOUS PARTS OF THE WORLD.

In modern medicine, cat’s claw is mostly known for its potent im-
mune-stimulating and anti-inflammatory effects. It contains several
compounds known as oxindole alkaloids, which have been shown to
stimulate the immune system. It's also rich in antioxidants, including
phenolic acids and flavonoids, which can help fight inflammation and
boost immune health.
Research suggests that Cat's Claw could be a game-changer for people

with inflammatory conditions like osteoarthritis and rheumatoid
arthritis.47 Some studies have shown that it can help reduce pain and
swelling associated with these conditions.48
[47] “Randomized double blind trial of an extract from the pentacyclic alkaloid-chemotype of uncaria to-
mentosa for the treatment of rheumatoid arthritis.” Apr. 2002, https://pubmed.ncbi.nlm.nih.gov/11950006/.
[48] “Cat's claw: an Amazonian vine decreases inflammation in osteoarthritis.” Feb. 2007, https://pubmed.

Moreover, Cat's Claw has been used to modulate the immune system
and fight viral infections.49 It's often used as a natural treatment for
Lyme disease, a bacterial infection transmitted through tick bites, due
to its potential to fight inflammation and boost the immune system.50
TAKING CAT’S CLAW
Cat’s claw is available in various forms, including capsules, tablets,

teas, and tinctures. The dosage can vary depending on the form and the
condition being treated. For general immune and anti-inflammatory
support, a common dosage is 20 to 60 milligrams of a standardized
extract or 300 to 500 milligrams of dried herb daily.
While Cat's Claw is generally considered safe for most people, it can
cause some side effects, including dizziness, nausea, and diarrhea. It's
also known to stimulate the immune system, so people with auto-
immune diseases or those taking immune-suppressing medications
should use it with caution.
Furthermore, Cat's Claw may slow blood clotting, so it's not recom-
mended for people with bleeding disorders or those undergoing sur-
gery. It's also not recommended for pregnant or breastfeeding women
due to a lack of safety data.
[49] “The potency of immunomodulatory herbs may be primarily dependent upon macrophage activation.”
Mar. 2007, https://pubmed.ncbi.nlm.nih.gov/17472470/. Accessed 13 Jul. 2023.
[50] “Evaluation of Natural and Botanical Medicines for Activity Against Growing and Non-growing Forms
of B. burgdorferi.” Feb. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7050641/. Accessed 13 Jul.
2023.

As with any supplement, it's important to talk to a healthcare provider
before starting to take Cat's Claw, especially for people with underlying
health conditions or those taking other medications. It's also crucial to
purchase Cat's Claw from a reputable source to ensure its quality and
safety.
FINAL THOUGHTS
Cat's Claw is a fascinating plant with a rich history and promising

health benefits, particularly its anti-inflammatory properties. However,
while it's generally considered safe, it's important to use it responsibly
and be aware of potential side effects. With its unique combination of
traditional use and modern research, Cat's Claw continues to claw its
way into the spotlight of natural health remedies.

RECIPES
Cherry Hazelnut
Millet Porridge
Though technically a seed, millet offers similar health benefits to

other grains. It is rich in dietary fiber, both soluble and insoluble. The
insoluble fiber in millet is a prebiotic which supports the good bacteria
in your gut and helps to combat inflammation. It is also rich in minerals
like calcium, copper, iron, magnesium, phosphorus, potassium, and
selenium as well as essential vitamins like folate and other B vitamins.
Serves 1.
46 ANTI-INFLAMMATORY RECIPES
INGREDIENTS:
🛒 ½ cup uncooked millet

🛒 1 cup plant-based milk (plus extra if needed)
🛒 1 tsp plant-based butter
🛒 ½ cup water
🛒 Pinch of salt
🛒 1 cinnamon stick
TOPPINGS:
🛒 Fresh cherries
🛒 Handful of roasted hazelnuts
🛒 Handful of slivered almonds
🛒 Dark chocolate shavings (plant-based, optional)
DIRECTIONS:
1. In a coffee grinder or blender, pulse millet until it is roughly half

grain, half flour consistency.
2. Heat a small pan over medium-low heat. Add the butter and
melt. Stir in the millet and lightly toast for 3-4 minutes.
3. Add the milk and water. Bring to a boil, reduce to a simmer,
cover, and cook for 15-20 minutes until the millet is soft. Stir
the porridge occasionally to check consistency and add more
milk if needed.
4. Serve in a bowl and decorate with cherries, roasted hazelnuts,
almonds and dark chocolate shavings.
Mango Chia
Pudding
This chia pudding is a wonderfully delicious breakfast dish that’s full

of omega-3 fatty acids and protein and tastes like dessert! Omega-3
fatty acids play a vital role in many aspects of health, especially brain
function and heart health. Apart from lowering heart disease risk,
omega-3s are very effective in reducing inflammation and supporting
digestive function, reducing blood pressure and even helping to pre-
vent and treat depression.
Serves 1.
INGREDIENTS:
🛒 1 fresh mango, peeled and diced (and seed removed)

🛒 3 tbsp chia seeds
🛒 1 cup plant-based milk
🛒 ½ tsp vanilla extract
🛒 Handful of fresh blueberries
DIRECTIONS:
1. Add the mango to a food processor and blend until it becomes a

puree.
2. Add the mango, chia seeds, plant-based milk, and vanilla extract
to a mixing bowl and whisk together.
3. Pour the mixture into a serving glass and then place the mixture
into the fridge for half an hour to set.
4. Serve with a handful of blueberries.
Quinoa Butternut
Squash Salad
with Avocado and
Pomegranate
Served with a creamy vegan dressing, this colorful salad is delicious
and easy to make. It’s also extremely health-promoting as it’s packed
full of nutrient-dense foods such as quinoa and broccoli. Quinoa is
one of the best foods you can incorporate into your diet if you are
plant-based. It is high in protein, fiber, magnesium, B vitamins, iron,
potassium, calcium and various beneficial antioxidants that fight free
radicals and prevent inflammation.
Serves 2.
INGREDIENTS:
🛒 1 cup white quinoa, cooked

🛒 1 cup butternut squash, peeled and diced into small cubes
🛒 1 cup broccoli florets, lightly steamed
🛒 1 cup arugula, loosely packed
🛒 1/3 cup alfalfa sprouts
🛒 1 avocado, cut in half and sliced
🛒 ¼ cup pomegranate seeds
🛒 ¼ cup pistachios
FOR GREEN SAUCE DRESSING:
🛒 1/3 cup raw cashews (covered in boiling water and soaked 1-8 hours)
🛒 ¼ cup packed fresh basil and chives
🛒 1 garlic clove, peeled
🛒 1 ½ tbsp fresh lemon juice
🛒 ½ tbsp extra virgin olive oil
🛒 Pinch of salt
🛒 2 tbsp ice water
DIRECTIONS:
1. Preheat the oven to 350°F.

2. Place the diced butternut squash on an oven tray and drizzle
with olive oil. Bake in the oven for approximately 20 minutes
until the butternut is soft and slightly browned. Remove and let
cool for 15 minutes.
3. Combine salad ingredients in a bowl.
4. To make the dressing, combine the ingredients in a high-speed
blender or food processor. Blend, increasing the speed to
medium, until the dressing is creamy-smooth, adding more ice
water as needed until you like the consistency. Taste, adding
more lemon or salt if you like. You can refrigerate in an airtight
container for up to one week.
5. Pour the salad dressing over the salad and enjoy.
Butterbean-stuffed
Sweet Potato with
Avocado
Sweet potatoes are a plant-based staple as they’re filling, delicious

and packed full of nutrients. They are a great source of fiber and many
vitamins and minerals that promote gut health, support your immune
system and reduce inflammation. Served with butterbeans, which are
high in protein, and avocados, which contain heart-healthy fats, this
dish makes for a well-rounded and satisfying meal.
Serves 2.
INGREDIENTS:
🛒 2 golden sweet potatoes, 🛒 Salt and pepper, to taste

skins washed 🛒 ½ red bell pepper, finely
🛒 1 ½ cups butter beans, diced
soaked and precooked 🛒 1 celery stick, finely diced
🛒 1 ½ cups crushed tomatoes 🛒 Fresh cilantro
🛒 1 small yellow onion 🛒 Avocado
🛒 1 garlic clove, minced 🛒 Lemon, to serve
🛒 2 tsp dried coriander
DIRECTIONS:
1. Preheat the oven to 375°F.

2. Place the two sweet potatoes on baking paper on a tray and stab
in a number of places with a fork. Bake in the oven for 1 hour or
until the potatoes are soft and cooked through.
3. Meanwhile, in a fry pan, with 1 tbsp of olive oil, cook the onions,
bell pepper, celery and garlic for 5 minutes until they have
softened. Add the ground cilantro and stir in.
4. Add the crushed tomatoes and 1 cup of water and cook for 10
minutes.
5. Add the butter beans and salt to taste, and simmer for a further
10 minutes.
6. Once the potatoes are cooked, cut a slit in each of the tops and
place on a plate. Scoop the tomato butterbean mixture into the
slits and top with fresh cilantro and avocado. Serve with fresh
lemon.
Cauliflower
Tabbouleh
This vibrant Cauliflower Tabbouleh recipe is not just a feast for the
eyes, but also a powerhouse of anti-inflammatory benefits. The star
of the show, cauliflower, is a cruciferous vegetable known for its high
antioxidant content, which helps combat inflammation and reduce the
risk of heart disease and cancer. The fresh parsley and thyme aren't just
there for their aromatic allure; they're packed with antioxidants and
anti-inflammatory compounds too. Parsley is rich in vitamin C, which
can help strengthen the immune system, while thyme contains thymol,
a compound known for its anti-inflammatory and antibacterial prop-
erties. This recipe also contains piperine, a compound that enhances
the absorption of nutrients, making this salad even more beneficial.
Enjoy it with a squeeze of fresh lemon for an extra burst of flavor and
health benefits!
Serves 2.
INGREDIENTS:
🛒 ½ tbsp extra virgin olive oil

🛒 ½ tbsp fresh lemon juice
🛒 ¼ tsp black pepper powder
🛒 ¼ tsp fine sea salt
🛒 1 medium sized cauliflower
🛒 ½ cup fresh parsley, roughly chopped
🛒 ¼ cup fresh thyme, roughly chopped
🛒 ½ cup cherry tomatoes, sliced in half
🛒 ⅓ cup cucumber, diced
🛒 ⅓ cup red onion, diced finely
🛒 1 tbsp lemon zest, for garnish
🛒 Lemon, cut in wedges
DIRECTIONS:
1. Add the cauliflower to the food processor with S-blade and

pulse until a rice-like consistency is achieved.
2. Add the cauliflower rice to a large mixing bowl and combine
with cherry tomatoes, parsley, thyme, red onion and cucumber.
3. Whisk together the oil, lemon juice, salt and pepper and
incorporate into the cauliflower tabbouleh.
4. Garnish with lemon zest and leftover chopped herbs.
Just finished our ebook and hungry for more? ‘The Natural Solution’
masterclass is your essential next step – and it’s airing for free!
Host Sarah Otto takes a close look at the ‘Big 5’

elements that are the common denominators behind
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1 THE BEST NATURAL REMEDIES FOR INFLAMMATION

2 THE BEST NATURAL REMEDIES FOR INFLAMMATION

3 THE BEST NATURAL REMEDIES FOR INFLAMMATION

However, we are committed to reporting on cutting-edge results of scientific

4 THE BEST NATURAL REMEDIES FOR INFLAMMATION

And it doesn't stop there. Inflammation also plays a significant role

5 THE BEST NATURAL REMEDIES FOR INFLAMMATION

The widespread use of anti-inflammatory drugs in Western medicine

How Can You

6 THE BEST NATURAL REMEDIES FOR INFLAMMATION

If you’re questioning whether you have chronic inflammation, some of

🔥 High blood glucose levels

7 THE BEST NATURAL REMEDIES FOR INFLAMMATION

🔥 Persistent bacterial, viral, or fungal infections

8 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Turmeric, or Curcuma longa, is a perennial plant native to South Asia,

9 THE BEST NATURAL REMEDIES FOR INFLAMMATION

BEFORE TURMERIC WAS THE SPICE OF LIFE,

[3] “Turmeric, the Golden Spice.” https://www.ncbi.nlm.nih.gov/books/NBK92752/. Accessed 12 Jul. 2023.

10 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Curcumin works by blocking NF-kB, a molecule that turns on genes

Curcumin is also a potent antioxidant that can neutralize free radicals,

If you haven’t heard of this before, think of the Nrf2 pathway as a

11 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Its anti-inflammatory benefits don’t stop there! Curcumin is also a

Curcumin boosts levels of Brain-Derived Neurotrophic Factor (BDNF),

Curcumin also helps to prevent heart disease by improving the func-

12 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Finally, let's not forget about arthritis, a common disorder character-

Source your turmeric powder from a certified-organic, fair-trade com-

Turmeric can also be taken as capsules, tablets, or tinctures.

13 THE BEST NATURAL REMEDIES FOR INFLAMMATION

SAFETY AND SIDE EFFECTS

14 THE BEST NATURAL REMEDIES FOR INFLAMMATION

15 THE BEST NATURAL REMEDIES FOR INFLAMMATION

In traditional Ayurvedic medicine, ginger has been used as a healing

16 THE BEST NATURAL REMEDIES FOR INFLAMMATION

DID YOU KNOW THAT GINGER WAS SO VAL-

While ginger certainly helps with a range of issues, its anti-inflamma-

Gingerol, the main bioactive compound in ginger, has been shown

17 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Ginger can be bought year-round in many forms: fresh or dried, ground,

When purchasing ginger supplements, make sure it has a high gingerol

When purchasing fresh ginger, it should be firm to touch, smooth and

18 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Gastric irritation, heartburn and bloating have all been reported as

Caution is recommended for those with gastro-oesophageal reflux,

19 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Boswellia is a genus of trees native to the Arabian Peninsula and

The Boswellia tree, particularly Boswellia serrata, is renowned for its

20 THE BEST NATURAL REMEDIES FOR INFLAMMATION

BOSWELLIA HAS A DEEP-ROOTED CONNECTION

21 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Boswellia has also shown promise in treating inflammatory bowel dis-

Moreover, Boswellia may also help reduce symptoms of asthma, a chron-

22 THE BEST NATURAL REMEDIES FOR INFLAMMATION

Boswellia is generally taken as a capsule, tablet, or its bark decoction

SAFETY AND SIDE EFFECTS