How Turmeric Helps Combat the Effects of Sitting

The average American spends most of their waking life sitting down, which is associated with an increased risk of death even among people who go to the gym after work and exercise regularly. Doing lots of sitting may double our risk of diabetes and heart disease while significantly shortening our lifespan, even at the highest levels of physical activity. Sitting six or more hours a day may increase mortality rates even among those running or swimming an hour a day, every day, seven days a week. Why though?

One factor may be endothelial dysfunction, the inability of the inner lining of our blood vessels to relax our arteries normally in response to blood flow. Just like our muscles atrophy if we donít use them, when it comes to arterial function, itís ‘use it or lose it’ as well. Increased blood flow promotes a healthy endothelium. The cells lining our arteries can actually sense the sheer force of the blood flowing past. That flow is what maintains the stability and integrity of the inner lining of our arteries. Without that constant tugging flow, it may help set us up for heart disease.

We actually have some data now suggesting that treadmill desks may improve the health of office workers without affecting work performance, and walking may be preferable to standing in terms of clearing fat from our bloodstream, which can play a role in endothelial dysfunction.

What if our office canít accommodate a standing or walking desk? Within an hour of sitting, blood starts pooling and blood flow starts to stagnate, so the more we can take breaks the better. Preliminary evidence from observational and interventional studies suggests that regular interruptions in sitting time can be beneficial. And it doesnít have to be long. Breaks could be as short as one minute and not necessarily entail exercise, just something like taking out the trash during commercials may be beneficial.

Iíve talked about the effects of different diets on endothelial function (See Eggs and Arterial Function,†Walnuts and Arterial Function, and Dark Chocolate and Artery Function) and how certain foods in particularónuts and green teaóare beneficial for endothelial health. Recently, researchers tried out curcumin, the yellow pigment in the spice turmeric.

They showed that regular ingestion of curcumin or up to an hour a day of aerobic exercise training significantly improved endothelial function. And the magnitude of improvement in endothelial function was the same. So does that mean we can just be a couch potato as long as we eat curried potatoes? No, the combination of curcumin and exercise may work even better than either alone.

 

In health,
Michael Greger, M.D.

PS: If you havenít yet, you can subscribe to my free videos†here†and watch my live year-in-review presentations†Uprooting the Leading Causes of Death,†More Than an Apple a Day,†From Table to Able, and†Food as Medicine.

Related
Carcinogen Blocking Effects of Turmeric
Who Shouldnít Consume Curcumin or Turmeric?
Turmeric Curcumin Reprogramming Cancer Cell Death

 

143 comments

Aaron F
Past Member 2 months ago

TYFP

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One Heart i
One Heart inc3 months ago

Thanks!!!

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Ellie M
Ellie M3 months ago

ty

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Glennis W
Glennis W3 months ago

Very informative Thank you for caring and sharing

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Glennis W
Glennis W3 months ago

Great information and advice Thank you for caring and sharing

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Glennis W
Glennis W3 months ago

Very interesting article Thank you for caring and sharing

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Jetana A
Jetana A3 months ago

Please cite any papers published on this study, Dr Greger.

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Sue H
Sue H3 months ago

Thanks for sharing.

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Carl R
Carl R5 months ago

Thanks!!!

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Lisa M
Lisa M6 months ago

Noted.

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