Aromatic, spicy and unmistakable. When a cold is coming on, most of us automatically reach for a cup of hot tea with fresh ginger, honey and lemon. But did you know that this knobbly underground stem gem harbours properties that go far beyond treating a cold?
In recent years, it is particularly its incredible effect on the musculoskeletal system that has come to the forefront of interest among doctors and physiotherapists. If you suffer from stiff knees in the morning, occasional back pain, or are looking for a way to speed up recovery after a strenuous workout, ginger could be just the missing piece in your routine.
The secret hidden in the spicy flavour
Ginger’s characteristic pungent flavour and distinctive aroma are due to its essential oils and biologically active compounds, particularly gingerol, shogaol and zingerone. It is gingerol, in particular, that is regarded as a true champion in the field of health chemistry.
Ginger works on a similar principle to many commonly available painkillers and anti-inflammatories (known as non-steroidal anti-inflammatory drugs). In the body, it naturally inhibits the production of inflammatory enzymes and cyclooxygenase (COX-2). Unlike synthetic tablets, however, when taken sensibly, it does not put a strain on the stomach lining or the kidneys.
A miracle for your joints: Help with osteoarthritis and stiffness
Joint pain is not just a problem for older people. Excessive strain, sedentary jobs and cartilage wear and tear are affecting people at an increasingly younger age.
Relief from osteoarthritis: Ginger helps to reduce swelling and alleviate chronic pain caused by cartilage wear and tear. Regular consumption helps restore flexibility to the joints.
Improved morning mobility: Many people with joint problems are familiar with that unpleasant ‘stiff’ feeling upon waking. Inflammatory substances in the synovial fluid crystallise overnight, causing stiffness. Ginger promotes microcirculation and helps the body ‘wake up’ more quickly.
Every sportsman’s best friend
If you’re pushing your body to the limit at the gym, whilst running or on hikes, you’ll also appreciate ginger for its role in muscle recovery. During intense exercise, microscopic tears form in the muscles, accompanied by localised inflammation, also known as ‘sore muscles’.
Studies show that consuming ginger daily (whether fresh or in powder form) can reduce post-workout muscle soreness by up to 25 per cent. It’s not an instant miracle cure. The effect is achieved through regular use, as the compounds in ginger cumulatively suppress inflammatory processes in muscle tissue.
How can you incorporate ginger into your life so that it really works?
For ginger to have a real effect on your musculoskeletal system, it’s not enough to drink just one cup of tea once a month. Consistency is key.
1. Warming tea with fat (for better absorption): Chop or grate the ginger and pour hot (not boiling) water over it. As some of the active compounds are fat-soluble, a great tip is to add a drop of good-quality coconut oil or a pinch of black pepper to the tea (piperine dramatically increases the absorption of the active compounds).
2. Morning ginger shot: Juice some fresh ginger with an apple and a lemon. This concentrated shot will wake you up straight away, boost your metabolism and give your body a dose of anti-inflammatory compounds right at the start of the day.
3. Ginger compress for aching joints: Ginger works wonders when applied externally too! Wrap some grated fresh ginger in gauze, soak it in warm water for a moment, and apply it to a sore knee or shoulder for 15–20 minutes. It will stimulate blood flow to the area, warm it up and speed up pain relief.
What should you watch out for?
Even a good thing can be overdone. Ginger is potent and naturally thins the blood and lowers blood sugar levels. If you are taking blood-thinning medication, are planning to have surgery or suffer from gallstones, consult your doctor before taking higher doses. For the average person, a safe daily dose is approximately 3 to 4 grams of fresh ginger (or 1 gram of dried ginger).
Our joints and muscles carry us throughout our lives. Ginger is an accessible, inexpensive and extremely effective way to give them the care they deserve – with the added bonus of a pleasant warming sensation.
