The weather is cooling down and the days are starting to get shorter and I can't help but to think that cold and flu season is right around the corner. Maybe it's from my years of working in the emergency room that have trained me to do all the things to help support my immune system this time of year! And while nothing is a substitute for the fundamentals of health- like nutrition, quality sleep, minimizing stress, etc.- to help boost your immunity, I love a good ginger shot to give my body an added oomph!

In recent years, ginger has become more popular for it's wide variety of health benefits. In this post you will learn that those benefits are not something exclusive to juice bars and Whole Foods, but something you can easily supplement at home!

Health Benefits of Ginger

Fun fact: did you know that the part of ginger that we eat is actually the root?! 

Ginger is a plant that has been used in asian cultures as a spice and in Chinese medicine for centuries. And it has continued to become increasingly popular over the years for all of it's numerous health benefits. Gingerol is the main bioactive compound in ginger that is responsible for its medicinal properties. Here are the top ten natural health benefits of ginger:

1. motion sickness

One of the down-sides to many pharmaceutical products on the market for motion sickness is the unwanted side effects. Using ginger has been used for centuries to help alleviate nausea and dizziness, the top two symptoms that come with motion sickness.

2. anti-inflammatory

Inflammation is so common in both acute and chronic illness. Not to mention a huge risk factor for injury!

Studies have shown improvements in inflammatory markers from ginger in chromic conditions including irritable bowel syndrome, rheumatoid arthritis, and lupus.

3. improved digestion

Remember when I brought up the component of ginger called gingerol? That same compound is what helps ginger improve digestion. Gingerol works by supporting gastric motility- or how quickly the food passes through the gastrointestinal system.

Things like gass, bloating, reflux, cramping, and irregular bowel movements can all occur when food does not effectively move through the GI tract. Taking ginger can help to make sure that things are moving through effectively, and preventing some of those unwanted symptoms.

4. morning sickness

​It is no secret that one of the unfortunate symptoms of pregnancy for many women is morning sickness. For most, this is worst in the first trimester and gradually subsides as times goes on. Thankfully, in both my pregnancies I never had significant nausea or vomiting for very long. And when I did, ginger was one of my go to's!

In a randomized controlled study, taking ginger was just as effective as supplementing b vitamins for the symptoms of morning sickness- nausea, dry heaving, and  vomiting. I loved having this dried ginger root on hand for when symptoms popped up! I found this to be an easy way to snack on ginger throughout the day and it quickly made me feel better.

Several other ways I would supplement ginger during pregnancy were with ginger teas and homemade ginger shots (keep reading for the recipe!)

5. May help with weight loss

In a 2019 study, it was shown that ginger supplementation could play a factor with weight loss and maintaining a healthy body weight. It was assumed that this was due to it's antiinflamatory properties. 

I think this is a good point to mention that if you are hoping to lose weight, the first thing to implement is a healthy diet and physical activity. Ginger is not a quick fix for weight loss and shouldn't be viewed as such, since it will not be sustainable without the foundations in place. 

6. May help with blood sugar balance 

This study showed that 2 grams of ginger powder taken daily in patients with diabetes significantly reduced their fasting blood sugar and A1c. While it was a small study, there have since been academic reviews that showed similar promising results. 

With the increased rates of blood sugar dysregulation and secondary chronic diseases, this is important progress for holistic health and nutrition!

​(if you are interested in learning more about blood sugar regulation, check out this post on blood sugar balancing snack ideas!)

7. improved brain function

While there is need for further research on ginger and its effects on brain health, there are already some promising results!

In a small study of middle-aged women, improved memory was seen after two months of supplementing with ginger. Another study showed improved learning, and yet another study showed that ginger can help your brain secrete serotonin (a hormone that helps to regulate your feelings and emotions).

8. decreased joint pain

This is a side-effect of ginger's amazing anti-inflammatory properties! in one study, people struggling with chronic inflammation and joint pain noticed similar reduction of pain as when they take NSAID (non-steroidal anti-inflammatory) medications. For people that get upset stomachs from these medications, or for people that take blood-thinning medication and cannot take nsaids, ginger can be a safe and effective alternative!

How to Supplement Ginger

Have you ever felt overwhelmed by all the beneficial, nutrient dense, superfoods that are out there?! It can sometimes feel like you need to take a dozen different supplements and try to schedule your meals perfectly to take advantage of all the different health benefits.

That used to be me, too.

But then I had children as a working mom and starting my own business.. and to be honest, nobody has time for that.

Nor is it necessary!

So I am all about finding easy, convenient ways to incorporate superfoods into my diet.

• teas

  I loove drinking hot tea at night (or to be honest, throughout most of the day). I have found that tea is also a great carrier for herbs, adaptogens, or other supplements I want to fit into my diet.

  There are so many tasty ginger teas! Whenever I feel a little sick to my stomach, or noticing poor digestion, my first go to is a nice hot cup of ginger tea. These are a few of my favorites that I love keeping on stock:

  • Ginger Turmeric - this Thrive Market tea is probably my #1 favorite tea ever. It is packed with antioxidants and anti-inflammatory properties! It is also great for postpartum with the warming properties of the herbs (according to Ayurvedic medicine, warmth is especially nourishing and healing postpartum)

  • Traditional Medicine Lemon Ginger- this tea is literally called Immune Zoom because it is perfectly supportive for those times you are feeling under the weather. I love this brand of teas as they are all made of organic herbs and ingredients without any weird additives or artificial sweeteners (if you are looking for a natural way to sweeten tea, local honey is a great option!)

• Ginger tonic

  This tumeric gingerade is so good and refreshing! I have had it both iced (summer pregnancy nausea anyone?!), and added to hot water. It is packed with anti-inflammatory ginger and turmeric (have you noticed a theme with those two yet haha?!)

• Ginger shot

  A no-mess-around kinda way to get a more concentrated punch of ginger goodness! You can either buy the pre-made ones at a health food store or keep scrolling to find an easy DIY recipe.

  These pre-made ones are made of all organic ingredients including ginger, orange juice, turmeric, lemon, and cayenne!

• Dehydrated ginger root

  This is a super convenient way to add ginger into soups, teas, or bone broth! I will add the warning- a little bit goes a long way. You dont need very much to notice a strong ginger flavor.

DIY Ginger Shot Recipe

If you have been into health food stores recently, I am sure you have seen the pre-made ginger shots or the fresh ginger juice on the shelves. And while they can be a great, convenient option, they are often so expensive and many are filled with added sugars and sweeteners. Homemade ginger shots are so easy to make and are a much more affordable way to get the health benefits into your life.

What I also love about making your own ginger shot or tonic is that you can customize it with other ingredients to be just what you want! 

Ingredients

- raw ginger root

- manuka honey 

- filtered water

Instructions

1. wash and cut the raw ginger root (no need to peel!) 

2. throw the ginger into a blender with 1-2 ounces of liquid (i love using coconut water or all natural fruit juices for added minerals and benefits)

3. blend on high until smooth

4. pour throw a fine metal strainer

5. mix in a touch of manuka honey

6. enjoy! 

​Some other ginger shot variations:

- adding cayenne pepper for a spicy kick and anti-inflammatory boost

-hot water, fresh ginger root juice, honey, and freshly squeezed lemon juice - this is my go to for sore throats, or when i start feeling under the weather. The ginger provides all the anti-inflammatory benefits previously mentioned, the lemon juice gives you vitamin c, honey has antioxidant properties as well as antibacterial and antiviral, and the hot water makes it warming and soothing. You can also add a dash of cinnamon for even more antiinflamatory benefits!

How often should I make ginger shots?

Ginger is extremely potent so it only takes a small amount to get all the benefits! As for me, it is not something that is a regular part of my daily routine but moreso when i need additional support, mainly improved immune function or energy levels!

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