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Chronic inflammation plays an important role in most diseases. TCM nutrition can counteract inflammation.
January 12, 2025
Hanja Niederhammer
Chronic inflammations are a trigger for many health problems. TCM nutrition offers various approaches to alleviate inflammations. We show you how to easily integrate Far Eastern nutritional teachings into your everyday life.
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TCM (Traditional Chinese Medicine) is an ancient healing art that views the human body as a whole and promotes health and well-being through energy and harmony.
One of the five pillars is nutritional science, which balances the body and activates self-healing powers through specific foods and preparations.
The TCM diet not only promotes vitality and balance but also specifically supports health: through healing spices, anti-inflammatory foods, and the perfect combination of warming and cooling dishes.
Responsible for the effect are the smell, temperature, colors, consistency, and flavors of the respective foods.
For example, there are five different flavors: sour, bitter, sweet, spicy, and salty, each assigned a specific effect on organs and body functions.
Read here: Anti-inflammatory diet
Qi - this is the energy that flows through our bodies. A large part of this vital force is generated by the spleen, which plays a central role in our gut health.
In traditional Chinese medicine, spleen Qi is associated with weak digestive power and symptoms such as intestinal inflammation. To restore balance, it is crucial to strengthen the spleen Qi.
For your diet, this means: warm, easily digestible dishes like soups that stimulate Qi and promote digestion can restore balance in the gut. Cooling foods like fresh vegetables, on the other hand, help reduce excess heat and soothe inflammation in the body.
In traditional Chinese medicine (TCM), foods are considered not just a source of energy but a true remedy. Spices like ginger and turmeric as well as fresh vegetables have anti-inflammatory effects and bring the body into balance. We have compiled the best TCM all-rounders for you.
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In TCM, ginger is valued for its anti-inflammatory properties and also supports circulation.
Ginger is the ultimate all-rounder in TCM: The spicy tuber is full of essential oils and gingerols, which have anti-inflammatory effects and strengthen the immune system. With its warming effect, it promotes circulation, soothes the stomach, and drives away internal cold - a real boost for body and soul. Whether as tea, in soups, or as a shot: Ginger always fits and works wonders.
Read here: All about healing nutrition
In TCM nutritional teachings, turmeric is often the first choice for inflammation in the body. This spice, also known as yellow ginger, makes the plate shine. The reason for this is the dye curcumin, which gives turmeric its golden color. It has anti-inflammatory and antibacterial effects - and numerous studies now confirm this.
Moreover, turmeric is considered a true detox miracle: It clears excess heat, strengthens the liver, and stimulates the flow of Qi to bring the body into balance.
Whether in a velvety "Golden Milk," as an ingredient in curries, or freshly grated over vegetables - turmeric not only adds flavor to any dish but also strength.
Tip:A pinch in smoothies, porridge, or your favorite soup is enough. Simple and incredibly effective.
Our favorite turmeric recipe: Golden Milk
A delight for body and soul: With turmeric, cinnamon, and a hint of pepper, it becomes the perfect balance boost – gentle, warming, and simply delicious.
You need:
250 ml plant milk1 tsp turmeric powder½ tsp cinnamon1 pinch black pepper1 tsp honey or maple syrup1 tsp coconut oil (optional)
How it's done:
Heat the milk in a saucepan.Add turmeric, cinnamon, pepper, and coconut oil and stir well.Let the mixture simmer for 2-3 minutes.Sweeten to taste with honey or maple syrup.Pour into a cup and enjoy!
Garlic is a true healing miracle in TCM nutrition. The super bulb boasts a whole range of natural anti-inflammatory agents. In particular, the sulfur compounds in garlic, such as allicin, are known to combat inflammation-promoting processes in the body.
Fresh garlic unfolds its antioxidant power when cut or crushed, which strengthens the immune system and contributes to the improvement of cardiovascular health and circulation. Additionally, garlic cleanses the body from the inside out and promotes general well-being.
Cinnamon is valued in TCM because it expels internal cold, activates Qi, and promotes blood flow. It is also said to harmonize the spleen and stomach by raising spleen Qi and lowering stomach Qi.
Studies confirm that cinnamon blocks arachidonic acid, a fatty acid that fuels inflammation. This makes cinnamon a natural ally in the fight against inflammation.
Broccoli is a true powerhouse vegetable in TCM nutrition. It is rich in sulforaphane, a phytochemical that blocks inflammatory processes and supports the body in detoxification. Broccoli is also said to strengthen the liver, lungs, and spleen.
Whether steamed, in bowls, or as a side dish - broccoli can be integrated into numerous dishes.
Did you know?Cabbage varieties like broccoli, Brussels sprouts, and kale contain more anti-inflammatory vitamin C than oranges - these green powerhouse vegetables are true insider tips!
Broccoli in Zen mode: This is how it works best
To preserve the anti-inflammatory powers of broccoli, gentle preparation is key. The perfect trick? Sauté at low temperature or let it simmer in liquid - this keeps the broccoli tender and crisp while retaining its valuable nutrients and powerful sulforaphane. Cooking broccoli in water, on the other hand, loses up to 90 percent of its valuable ingredients.
Tip:For an extra boost of sulforaphane, you should integrate broccoli sprouts into your diet. These little power packs contain up to 100 times as much sulforaphane as mature broccoli. A handful of raw sprouts daily is enough to relieve joints and inhibit inflammation.
Read here: Mona Nemmer – Nutrition for Athletes
Bell pepper - the colorful superfood that not only provides splashes of color on the plate but also has anti-inflammatory effects. Especially the red bell pepper, rich in vitamin C, is valued in Traditional Chinese Medicine (TCM) to alleviate inflammatory diseases such as rheumatism or arthritis.
According to the Cleveland Clinic bell pepper contains potent antioxidants that protect the body from cell damage and slow down inflammatory processes in the body.
Green tea has the reputation of a miracle cure and has anti-inflammatory effects thanks to the powerful epigallocatechin gallate (EGCG), which makes up a third of the tea. It alleviates chronic inflammation and at the same time slows down the aging process.
Green tea unfolds its magic especially in the case of acne: The combination of EGCG and tannins reduces inflammation and visibly reduces skin swelling - ideal for gentle external application.
In Traditional Chinese Medicine (TCM) it is also used to expel excess heat and detoxify the body.
Green tea is especially a healing benefit when prepared correctly. In Traditional Chinese Medicine (TCM), special emphasis is placed on the correct water temperature: 70-80°C is ideal to preserve the delicate antioxidants and the fine taste. Water that is too hot can destroy the gentle, healing properties.
Tip:Use about 1 teaspoon of tea per 200 ml of water and let it steep for only 1-2 minutes to unleash its soothing and invigorating effects.
Did you know?
Green tea reveals a new dimension of flavor with each brew. When purchasing, look for high-quality teas rich in essential oils, antioxidants, and healing compounds. These remain effective even with multiple infusions, ensuring long-lasting enjoyment and benefits.
In Traditional Chinese Medicine (TCM), everything revolves around the subtle interplay between heat and cold – two forces that significantly influence the body's inner balance.
The art lies in using these two principles in a way that they complement each other and do not work against each other. Too many warming foods like ginger can throw off the balance in an already 'hot' constitution.
In times of internal heat or inflammation, it is crucial to relieve the body with cooling foods like broccoli or refreshing snacks like cucumbers.
These foods act like a cooling breeze and gently dissipate excess heat.
The true secret lies in the art of finding the perfect balance between these two forces.Those who want to know how to specifically adjust their diet to inhibit or prevent acute inflammation should consult an experienced nutritionist for tailor-made tips that elevate well-being to a new level.
The strongest natural anti-inflammatory is turmeric, specifically the compound curcumin. It has strong anti-inflammatory and antioxidant properties, which have been documented in numerous studies. It blocks pro-inflammatory enzymes and helps to inflammatory processes im Körper zu reduzieren.
Bei einer Entzündung im Körper ist es ratsam, Lebensmittel zu vermeiden, die Entzündungsprozesse verstärken können. Dazu gehören Zucker, der das Immunsystem belastet, sowie verarbeitetes Fleisch, das entzündungsfördernde Stoffe enthält.
Auch frittierte Lebensmittel und raffinierte Kohlenhydrate wie Weißbrot und Gebäck sind oft verantwortlich für Blutzuckerschwankungen, die Entzündungen anheizen. Alkohol in größeren Mengen und Milchprodukte können ebenfalls die Symptome verschärfen, insbesondere bei einem empfindlichen Verdauungssystem.
In TCM, anti-inflammatory foods can be both cool and warm. They work in different ways: Cooling foods like broccoli, cucumbers, and green tea are thought to reduce excess heat and soothe acute inflammations, while warming foods like ginger and cinnamon promote the flow of Qi and balance chronic inflammations.
© Karolina Grabowska
In TCM nutrition, turmeric is considered the anti-inflammatory agent par excellence - additionally, it also has antibacterial effects.
© Shameel Mukkath
Tastes and is very healthy: Golden milk
© Cats Coming
Pungent, warming, and strongly disinfecting – this is how garlic is described in Traditional Chinese Medicine.
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In traditional Chinese medicine, described as warming and spicy, cinnamon has been shown to inhibit inflammation-promoting processes.
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Cooling and, according to TCM nutrition, also anti-inflammatory.
© Rahul Pandit
In TCM nutrition, paprika is classified as hot and slightly spicy.
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Green tea has a cooling effect and is used in TCM to alleviate silent inflammations and reduce acne.
