Dear Friend,

Today, we’re diving into a powerful compound that you likely have in your spice rack: curcumin! Found in the turmeric root, curcumin is a natural anti-inflammatory compound that has been trusted for centuries in traditional medicine. Here’s how this powerhouse can support your health over 50 and ways to incorporate it into your day..

What Exactly Is Curcumin?

Curcumin is the bright yellow, active compound in turmeric, which belongs to the ginger family. While turmeric itself has a long history in Ayurvedic and Chinese medicine, curcumin is the true hero behind most of its health benefits. Known for its potent anti-inflammatory and antioxidant properties, curcumin is ideal for managing age-related concerns—think joint health, cardiovascular support, and cognitive protection.

For women over 50, curcumin’s anti-inflammatory effects can be especially helpful. Chronic inflammation is a common underlying factor in many health issues, from joint pain and cardiovascular disease to accelerated aging. 

Incorporating curcumin may help ease these challenges, supporting better energy, resilience, and overall health.

Curcumin’s Benefits for Women Over 50

• Joint Health: With its powerful anti-inflammatory effects, curcumin can help reduce joint pain and stiffness, which is especially beneficial if you’re managing arthritis or simply want to move more freely.

• Heart Health: Curcumin may help improve endothelial function—the health of the lining of blood vessels—which is key to lowering cardiovascular risks.

• Brain Health: Research suggests curcumin may support cognitive function, potentially lowering the risk of Alzheimer’s disease and helping with memory and clarity.

• Mood Support: Some studies link curcumin to increased serotonin and dopamine, which can support mood stability—helpful in managing midlife stress.

• Digestive Health: Curcumin’s anti-inflammatory properties may ease bloating and discomfort, supporting a healthy gut as we age.

How to Make Curcumin Absorbable

Curcumin alone is hard for the body to absorb, but a simple trick can help: black pepper! Black pepper contains piperine, a compound that boosts curcumin absorption by up to 2,000%. So, whenever you add turmeric or curcumin to your meals, don’t forget a pinch of black pepper to get the most benefit.

Ways to Add Curcumin to Your Diet

• Golden Milk: This warm, soothing drink is perfect for winding down in the evening or starting your day with an anti-inflammatory boost. Try the recipe below!

• Smoothies: Add a teaspoon of turmeric powder to your morning smoothie, blending with fruits like pineapple or mango to balance the flavor.

• Salad Dressings: Use a pinch of turmeric in homemade salad dressings along with olive oil, black pepper, and lemon juice for an earthy, vibrant kick.

I've always loved a good curry-it's such a satisfying way to get in all the benefits of turmeric and curcumin. whether its a rich, comforting chicken, lamb or beef curry or a simple curry chickpea or chicken salad, there's something so mortising about the blend of warm spices. These dishes taste incredible and pack anti-inflammatory ingredients like turmeric, ginger, and garlic. If you're interested, reply here and Ill share links to my favorites. 

Here’s a quick and easy recipe for Golden Milk:

Ingredients:

• 1 cup milk of your choice (almond, coconut, or regular milk)

• 1/2 teaspoon turmeric powder

• 1/4 teaspoon cinnamon powder

• A pinch of black pepper (for curcumin absorption)

• 1/4 teaspoon ginger powder (optional)

• 1 teaspoon honey or maple syrup (optional, for sweetness)

Instructions:

1. Heat the milk in a small saucepan over medium heat until warm but not boiling.

2. Whisk in the turmeric, cinnamon, black pepper, and ginger (if using).

3. Continue to heat, stirring often, until the mixture is well combined and warm.

4. Pour into a mug, add honey or maple syrup if desired, and enjoy!

Golden Milk can be a relaxing addition to your evening routine or a cozy morning ritual. It’s a small but powerful way to give your body the support it deserves!

By embracing the power of curcumin, you’re adding flavor to your meals while supporting your body with one of nature’s most potent health allies. Here’s to nourishing our bodies and living each day with energy and purpose!

Your health coach,

Jacqui