In the fast-paced world we inhabit, adopting a sedentary lifestyle has become the norm, leading to an alarming rise in chronic diseases. The detrimental effects of excessive sitting are evident, making it crucial to address this ‘pandemic’ of lifestyle-related ailments. A holistic approach involving a review of daily routines, coupled with dietary and fitness adjustments, is imperative to mitigate the side effects of an inactive lifestyle. In the realm of holistic remedies, herbal extracts and elixirs are gaining prominence, with ginger juice emerging as a potent morning elixir within the wellness community.

Healing Properties of Ginger

Ginger, a familiar spice in Indian kitchens, goes beyond its role as a flavoring agent. While it enhances the appeal of dishes, it also offers a myriad of health benefits, ranging from blood sugar control to aiding in weight loss. This aromatic spice has become a hero in the wellness narrative, with its therapeutic effects gaining recognition.

A shot of ginger juice on an empty stomach has garnered widespread approval in wellness circles. This simple addition to the morning routine is not merely a culinary trend but a powerful step towards a healthier lifestyle. Dr. Neeti Sharma, Senior Dietician at Marengo Asia Hospitals, Gurugram, emphasizes the significance of natural remedies in promoting well-being. However, she advises consulting healthcare professionals or dietitians before making significant dietary changes, especially for individuals with existing health conditions.

Riya Desai, Senior Dietitian at Wockhardt Hospitals, Mira Road, Mumbai, sheds light on the comprehensive benefits of ginger consumption. She emphasizes that gingerol, an active natural compound in ginger, aids in maintaining the motility of the gastrointestinal tract, ensuring smooth digestion and preventing food from lingering in the stomach for an extended period (1). Moreover, ginger’s anti-inflammatory properties, attributed to over 400 natural compounds, make it a valuable ally in alleviating inflammation-related conditions such as arthritis and muscle soreness.

Health Benefits of Ginger

Promotes Digestion:

Ginger has been celebrated for its digestive properties for centuries. Consuming ginger juice on an empty stomach stimulates the production of digestive enzymes, facilitating better digestion throughout the day. It helps alleviate indigestion, bloating, and other digestive discomforts (2).

Immune System Support:

Loaded with antioxidants and anti-inflammatory compounds, ginger juice strengthens the immune system (3). A morning shot of ginger juice provides the body with a potent defense against infections and illnesses.

Weight Management:

Ginger juice is known to boost metabolism and enhance fat-burning processes. It aids in controlling appetite, preventing overeating, and promoting a feeling of fullness, making it valuable for those on a weight loss journey (4).

Morning Sickness Relief:

Pregnant women experiencing morning sickness can find relief in ginger juice. Its anti-nausea properties help alleviate the symptoms of morning sickness, providing expectant mothers with a natural and safe remedy (5).

Blood Sugar Regulation:

Preliminary research suggests that ginger may contribute to better blood sugar control (6). Regular consumption of ginger juice on an empty stomach may aid in managing blood sugar levels, making it beneficial for individuals with diabetes or those at risk.

Cognitive Boost:

Ginger contains antioxidants that contribute to brain health. By enhancing cognitive function and reducing oxidative stress, ginger juice supports mental clarity and focus throughout the day (7).

Anti-Inflammatory Action:

Chronic inflammation is linked to various health issues. Ginger’s potent anti-inflammatory properties help reduce inflammation in the body, potentially preventing conditions associated with long-term inflammation (8).

Improved Circulation:

Ginger is known to promote healthy blood circulation. Drinking ginger juice on an empty stomach may contribute to improved blood flow, benefiting cardiovascular health and reducing the risk of vascular complications (9).

Ginger in Different Culinary Forms

Ginger tea is an excellent healthy alternative to other ginger drinks like ginger ale, ginger lemon syrups, or bottled ginger beverages. Both fresh/dry ginger or ginger paste can be added to multiple food preparations, providing an array of culinary options. However, be wary of excessive consumption of ginger. Moderation should be the key to avoiding potential side effects, especially for individuals with certain medical conditions.

In the quest for a healthier lifestyle, individuals are turning to natural remedies to enhance their overall well-being. Ginger juice, particularly when consumed on an empty stomach, stands out as a simple yet powerful addition to morning routines. Its diverse benefits, ranging from digestive support to immune system reinforcement, position ginger juice as a versatile elixir for health enthusiasts. However, it’s crucial to strike a balance and practice moderation, seeking professional advice when necessary. As we continue to explore the potential of natural remedies, ginger juice remains a beacon of health, inviting us to embrace its wholesome benefits on our wellness journey.

References:

1. Ginger in gastrointestinal disorders: A systematic review of clinical trials
   
   Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Sci Nutr. 2018 Nov 5;7(1):96-108. doi: 10.1002/fsn3.807. PMID: 30680163; PMCID: PMC6341159.




2. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials
   
   Anh NH, Kim SJ, Long NP, Min JE, Yoon YC, Lee EG, Kim M, Kim TJ, Yang YY, Son EY, Yoon SJ, Diem NC, Kim HM, Kwon SW. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020 Jan 6;12(1):157. doi: 10.3390/nu12010157. PMID: 31935866; PMCID: PMC7019938.




3. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence
   
   Mashhadi NS, Ghiasvand R, Askari G, Hariri M, Darvishi L, Mofid MR. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: review of current evidence. Int J Prev Med. 2013 Apr;4(Suppl 1):S36-42. PMID: 23717767; PMCID: PMC3665023.




4. A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action
   
   Ebrahimzadeh Attari V, Malek Mahdavi A, Javadivala Z, Mahluji S, Zununi Vahed S, Ostadrahimi A. A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action. Phytother Res. 2018 Apr;32(4):577-585. doi: 10.1002/ptr.5986. Epub 2017 Nov 29. PMID: 29193411.




5. Effect of ginger in the treatment of nausea and vomiting compared with vitamin B6 and placebo during pregnancy: a meta-analysis
   
   Hu Y, Amoah AN, Zhang H, Fu R, Qiu Y, Cao Y, Sun Y, Chen H, Liu Y, Lyu Q. Effect of ginger in the treatment of nausea and vomiting compared with vitamin B6 and placebo during pregnancy: a meta-analysis. J Matern Fetal Neonatal Med. 2022 Jan;35(1):187-196. doi: 10.1080/14767058.2020.1712714. Epub 2020 Jan 14. PMID: 31937153.




6. Effects of Ginger (Zingiber officinale Roscoe) on Type 2 Diabetes Mellitus and Components of the Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
   
   Zhu J, Chen H, Song Z, Wang X, Sun Z. Effects of Ginger (Zingiber officinale Roscoe) on Type 2 Diabetes Mellitus and Components of the Metabolic Syndrome: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Evid Based Complement Alternat Med. 2018 Jan 9;2018:5692962. doi: 10.1155/2018/5692962. PMID: 29541142; PMCID: PMC5818945.




7. Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women
   
   Saenghong N, Wattanathorn J, Muchimapura S, Tongun T, Piyavhatkul N, Banchonglikitkul C, Kajsongkram T. Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women. Evid Based Complement Alternat Med. 2012;2012:383062. doi: 10.1155/2012/383062. Epub 2011 Dec 22. PMID: 22235230; PMCID: PMC3253463.




8. Effect of Ginger on Inflammatory Diseases
   
   Ballester P, Cerdá B, Arcusa R, Marhuenda J, Yamedjeu K, Zafrilla P. Effect of Ginger on Inflammatory Diseases. Molecules. 2022 Oct 25;27(21):7223. doi: 10.3390/molecules27217223. PMID: 36364048; PMCID: PMC9654013.




9. Ginger and Heart Health: From Mechanisms to Therapeutics
   
   Fakhri S, Patra JK, Das SK, Das G, Majnooni MB, Farzaei MH. Ginger and Heart Health: From Mechanisms to Therapeutics. Curr Mol Pharmacol. 2021;14(6):943-959. doi: 10.2174/1874467213666201209105005. PMID: 33297926.

Source-Medindia