Ginger

I use ginger a great deal myself — as a spice, as tea and juiced — simply because I like its sharpness so much. Did you know that ginger has been a fixture of Traditional Chinese Medicine (TCM), of Ayurvedic medicine and of South American and African folk medicine for thousands of years? Its health-supporting properties are so varied that they make it a valuable natural remedy across very different cultures.

Modern research is looking closely at how ginger works in our body too, which I find interesting. In this article I want to look more closely at what ginger is used for in the various traditions and what modern research has found out about it. That makes clear how versatile and how potent this root is, and how it can help us feel better and ease complaints naturally.

Ginger has been used as a medicinal plant in Traditional Chinese Medicine for thousands of years and is regarded there as particularly valuable. Its use in TCM rests on a whole-body view of the person and their energies. Diagnosis and treatment in TCM are tailored to the individual patient, and ginger is often used in combination with other herbs and treatments to achieve the best possible results.

The main uses of ginger in TCM

Harmonising the stomach and the digestive system: In TCM ginger is often used to ease nausea, strengthen the digestive system and support the absorption of nutrients. It is considered particularly effective in treating digestive complaints such as bloating, diarrhoea and vomiting.

Warming the body: Ginger has a warming quality and is used to drive out „cold" in the body, which according to TCM can lead to various health problems. It is often used in the cold season to prevent colds and flu or to ease their symptoms.

Encouraging circulation: In TCM ginger is used to improve circulation and to release stagnation of qi (the life energy) and of the blood. This is regarded as helpful in treating pain, particularly joint and muscle pain and menstrual complaints.

Anti-inflammatory effect: Because of its anti-inflammatory properties, ginger is used in TCM to treat inflammatory conditions such as arthritis and other painful states.

Supporting the immune system: Ginger is also used to strengthen the immune system and prevent illness. Its antioxidant properties play an important part in that.

External use: Besides being taken by mouth, ginger is also used externally in TCM, as compresses or baths for instance, to treat local pain and inflammation.

In Ayurvedic medicine too, an ancient Indian system of healing, ginger (Sanskrit: „shunti") is highly valued for its many health benefits. As one of the most important plants in Ayurveda, ginger is used both preventively and to heal.

In Ayurveda ginger is used in different forms — fresh, dried or as a powder — depending on the individual dosha (a person's unique combination of physical, mental and emotional qualities) and on the specific health situation. It is also used together with other herbs and spices to strengthen its effect and support the balance of the doshas. Its use in Ayurveda rests on a deep knowledge of the individual constitution and of the body's current imbalances.

The main uses of ginger in Ayurveda

Strengthening digestion: In Ayurveda ginger is regarded as a powerful aid to digestion that strengthens agni (the digestive fire), improves how food is taken in, reduces bloating and eases digestive complaints such as nausea and vomiting. It is often taken before meals to stimulate digestion.

Anti-inflammatory properties: Ginger has strong anti-inflammatory properties and, as in TCM, is used to treat conditions such as arthritis and other inflammatory joint disorders.

Easing respiratory illness: Because of its warming qualities and its ability to loosen mucus, ginger is used to treat colds, coughs, flu and other respiratory illnesses.

Easing pain: In Ayurveda ginger is often used to ease pain, including menstrual pain and headaches.

Encouraging blood circulation: The warming qualities of ginger support blood circulation and help clear physical stagnation, which leads to improved energy and vitality.

Supporting immunity: Ginger is used to strengthen the immune system and prevent infection, particularly at the turn of the seasons, when susceptibility to illness is higher.

Easing nausea: Ginger is known for its ability to reduce nausea and vomiting, particularly morning sickness in pregnancy and travel sickness.

In South America and Africa ginger is valued both in traditional cooking and in folk medicine, for its aroma, its culinary qualities and its healing properties. Its use varies from country to country and reflects the many cultural influences as well as a rich heritage of traditional knowledge about natural remedies.

Over recent decades, scientific research has begun to examine and confirm some of the traditional uses of ginger. Some areas are already quite well researched, while others are still in their infancy.

Here are some areas where the effect of ginger is borne out by scientific studies:

Nausea and vomiting: The effectiveness of ginger in easing nausea and vomiting is well documented. That includes morning sickness, nausea after surgery, nausea from chemotherapy and travel sickness. Ginger works by influencing the digestive system and the central nervous system, which helps to ease these symptoms.

Digestive complaints: Ginger can help ease various digestive complaints by speeding up how quickly the stomach empties, thereby reducing symptoms such as bloating, heartburn and indigestion.

Anti-inflammatory effect: Ginger contains compounds such as gingerols, which have anti-inflammatory properties. These can be helpful in treating inflammatory conditions such as arthritis, muscle pain and other complaints with an inflammatory basis.

Easing pain: Some studies have shown that ginger can be effective in easing menstrual pain and certain kinds of headache, including migraine.

Antioxidant properties: Ginger is rich in antioxidants, which neutralise free radicals in the body and can thereby help prevent chronic illness and support general health.

Blood sugar control and heart health: Early studies suggest that ginger could have positive effects on blood sugar control and heart health, including improved insulin sensitivity and lower blood sugar and cholesterol levels. These findings are promising, but more research is needed to understand and confirm the effects fully.

Antimicrobial effect: Some studies show ginger to have antimicrobial properties against a range of microorganisms. Let us look at that a little more closely.

The antimicrobial properties of ginger

Various scientific investigations have shown ginger to have antimicrobial properties against a broad range of microorganisms, including certain bacteria and fungi. These properties are mainly down to the bioactive compounds in ginger — gingerols, shogaols and other secondary metabolites — which can help inhibit or kill the growth of bacteria, fungi and even some viruses. Let us look at examples of microorganisms against which ginger has shown an antimicrobial effect.

Bacteria

• Escherichia coli (E. coli): a common cause of food poisoning and urinary tract infections.
• Staphylococcus aureus: known for its part in skin infections, abscesses and sometimes more life-threatening conditions such as MRSA infections.
• Salmonella typhimurium: causes salmonellosis, one of the most common forms of bacterial food poisoning.
• Helicobacter pylori (H. pylori): a bacterium that can cause stomach ulcers and chronic gastritis and is linked to stomach cancer.
• Streptococcus mutans: a main cause of tooth decay and gum disease.
• Pseudomonas aeruginosa: can cause serious infections in people with a weakened immune system.

Fungi

• Candida albicans: a yeast that can lead to infections such as thrush and other forms of candidiasis when it overgrows.
• Aspergillus niger: causes aspergillosis, an infection affecting the lungs and other organs.
• Trichophyton rubrum: a dermatophyte causing athlete's foot, ringworm and other skin infections.

Viruses

Research into the antiviral properties of ginger and its extracts is still developing, but some studies suggest ginger could be effective against various viruses. These studies have concentrated mainly on viruses that cause respiratory illness and other infections.

Here are some examples of viruses where research involving ginger already exists:

• Human respiratory syncytial virus (HRSV): early research suggests that ginger extracts can inhibit the multiplication of human respiratory syncytial virus, which can cause severe respiratory infections particularly in children.
• Influenza virus: some studies have shown that ginger can have antiviral effects against various strains of the influenza virus, by inhibiting viral replication or strengthening the body's immune response to the virus.
• Hepatitis viruses: there are indications that ginger could offer some protective effect against hepatitis viruses, particularly hepatitis B, although the exact mechanisms and the effectiveness need further research.
• Herpes simplex virus (HSV): ginger could also be effective against herpes simplex viruses, which cause cold sores and genital herpes among other things. Studies suggest that ginger can inhibit the replication of HSV.

It is important to stress that many of these findings come from laboratory studies (in vitro) or rest on animal experiments. Transferring these results directly to people, and using ginger in practice as an antiviral, would require far more extensive clinical studies. Beyond that, how well ginger works against viruses varies with the specific viral strain, the dose of ginger extract and other factors that research has to take into account.

In short, the research so far gives indications of potential antiviral properties in ginger, but using ginger as an antiviral remedy needs further scientific investigation before these effects are fully understood and effective treatment protocols can be developed.

Ginger has many uses not only in medicine but in beauty care. Its antioxidant, anti-inflammatory and antimicrobial properties make it a valuable ingredient in skin and hair care.

Here are some ways ginger is used in beauty care:

• Encouraging hair growth: ginger is valued for its stimulating qualities, which support circulation in the scalp and can thereby encourage hair growth. A ginger hair mask or a ginger oil can help nourish the hair follicles and reduce hair loss.
• Treating dandruff: the antimicrobial properties of ginger can work effectively against the fungi and bacteria that cause dandruff. Used regularly as a rinse, ginger water or ginger oil can help cleanse the scalp and reduce dandruff.
• Skin care: ginger can help improve the appearance of the skin by reducing inflammation and firming it. Its antioxidant properties protect the skin against free radicals, which can lead to premature ageing.
• Treating acne and blemishes: because of its anti-inflammatory and antimicrobial properties, ginger can help in treating acne and other blemishes. Applying ginger juice or ginger extract directly to the affected areas can reduce inflammation and support healing.
• Brightening the skin and reducing pigment spots: ginger is also used to even out skin tone and reduce the appearance of scars and pigment spots. Applying ginger to the skin regularly can help encourage a more even tone.
• Anti-ageing properties: the antioxidant components in ginger help counter the signs of skin ageing. Ginger in skincare products or in home-made masks can help reduce fine lines and wrinkles by improving the skin's elasticity.

Examples of use:

• Ginger hair mask: mix freshly grated ginger with a base oil such as coconut or olive oil and apply the mixture to the scalp, to encourage hair growth and nourish the scalp.
• Ginger face mask: a mask of ginger, honey and lemon juice can help firm the skin, fight acne and encourage a radiant complexion.
• Ginger body scrub: combine ground ginger with sugar and coconut oil to make an exfoliating body scrub that smooths and revitalises the skin.

Take care when using ginger in beauty care, particularly on sensitive skin. It is advisable to do a patch test before applying it to larger areas, to avoid allergic reactions or skin irritation.

Ginger contains a range of bioactive compounds responsible for its health-supporting properties.

The main active substances in ginger are:

• Gingerols: the primary bioactive components in fresh ginger. Responsible for ginger's sharp taste. They have strong anti-inflammatory and antioxidant properties.
• Shogaols: formed when ginger is dried or cooked, through the breakdown of gingerols. They are sharper than gingerols and likewise have anti-inflammatory and antioxidant properties. The concentration of shogaols is higher in dried ginger than in fresh.
• Zingerone: formed from gingerols when ginger is cooked. It has a milder taste and is responsible for the sweetish notes in cooked ginger. It is credited with antioxidant effects as well.
• Paradol: another active substance found in ginger, particularly in the essential oils. It has similar health benefits to gingerols and shogaols.
• Essential oils: ginger contains various essential oils, among them zingiberene, bisabolene and curcumene, which contribute to its characteristic aroma. These oils can also help relax the muscles of the digestive tract and have antimicrobial properties.
• Vitamins and minerals: ginger is a source of vitamin C, magnesium, potassium, copper and manganese, all of which contribute to general health.

These substances work together to give ginger its many health benefits, including support for digestion, easing nausea, reducing inflammation, easing pain, supporting the immune system and possible protective functions against chronic illness.

In sports medicine ginger is valued for its anti-inflammatory, pain-easing and muscle-relaxing properties. These benefits make it a useful natural remedy for athletes and for anyone who is physically active on a regular basis.

Here are some specific uses of ginger in sports medicine:

• Easing muscle soreness and pain: ginger can help reduce muscle soreness and pain after intensive training. Studies have shown that eating ginger before or after training can help reduce how intense the soreness is, probably because of its anti-inflammatory effect.
• Supporting recovery: by reducing inflammation and pain, ginger can shorten recovery time after injury or intensive training. That is particularly useful for athletes aiming to get back to training and competition quickly.
• Natural pain relief: ginger is regarded as a natural alternative to non-steroidal anti-inflammatory drugs (NSAIDs), because it can ease pain without their potential side effects. That makes it an attractive option for treating sports injuries and chronic pain.
• Improving circulation: the warming qualities of ginger can improve circulation and with it the supply of oxygen to the muscles. That matters not only for recovery but for performance, since better circulation can support muscle function.
• Supporting digestion: ginger can support digestion as well, which matters for athletes who need to secure optimal nutrient uptake for energy and performance. Improving digestive function can help avoid complaints such as bloating or nausea that can affect performance.
• Strengthening the immune system: regular intensive training can put the immune system under strain. Ginger, with its antioxidant and antimicrobial properties, can help strengthen it and reduce susceptibility to infection.

By mouth: Ginger can be taken as capsules, powders or teas, or eaten fresh, to benefit from its anti-inflammatory and pain-easing properties.

Externally: Ginger oil or creams can be applied to the affected areas to treat pain and inflammation locally.

I use ginger every day myself, in my ginger, turmeric and orange shot. I simply juice fresh turmeric, ginger and orange. You can keep this juice in the fridge for a few days. It is a lovely way to strengthen your immune system daily. If you have no juicer, there are ginger and turmeric mixes you can dissolve in orange juice or water.

Ginger is a fascinating example of traditional knowledge and modern science coming together to confirm the healing powers of nature. Its many uses in traditional medicine around the world, and the growing scientific recognition of its health benefits, make ginger a valuable part of whole-person health care. Whether to prevent or to treat, ginger offers a natural and effective way to support health and wellbeing.

Although scientific research confirms the potential health benefits of ginger, it is important to note that ginger should not be regarded as a substitute for conventional medical treatment. With serious health problems it is always advisable to seek professional medical advice. Beyond that, ginger can cause side effects in some people or interact with medicines, particularly at high doses, so it should be used with care.