The 52p herb that could help prevent Alzheimer's – plus 3 other ways it can benefit your health
KNOWN for its strong, pine-like flavour and its use in various dishes, rosemary has a lot more going for it than its scent and taste.
The popular herb is starting to gain recognition for its impressive health benefits, especially when it comes to brain health, inflammation and immune function.
And research published this year suggests it could even help in the fight against Alzheimer's disease - the leading cause of dementia worldwide.
Rosemary has previously been linked to memory and mental clarity.
In ancient Greece and Rome, students and scholars used rosemary to sharpen concentration and recall, says Dipa Kamdar, senior lecturer in pharmacy practice at Kingston University.
Writing for The Conversation, she explains: "Modern science is finding there may have been something in this: in one study, people who inhaled rosemary's scent performed better on memory takes compared to those in an unscented environment."
There are several ways rosemary benefits the brain, says Kamdar.
Firstly, it stimulates blood circulation, including to the brain, helping deliver more oxygen and nutrients, which may improve mental clarity.
It also has calming properties, with some studies suggesting its aroma can reduce anxiety and improve sleep - lower stress means better focus and memory retention.
Kamdar adds: "Rosemary contains compounds that interact with the brain's neurotransmitters. One such compound, 1,8-cineole, helps prevent the breakdown of acetylcholine, a brain chemical essential for learning and memory. By preserving acetylcholine, rosemary may help support cognitive performance, especially as we age."
And rosemary's antioxidants may also help protect brain cells from damage caused by oxidative stress - which is a major factor in cognitive decline.
Kamdar says: " Rosemary is rich in phytochemicals, plant compounds with health-enhancing effects. One of the most powerful is carnosic acid, an antioxidant and anti-inflammatory agent that helps shield brain cells from harm, particularly from the kinds of damage linked to Alzheimer's disease."
Five simple tests that could indicate dementia
What are rosemary's benefits beyond brain health?
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As well as boosting brain health, studies suggest rosemary may aid digestion by stimulating the liver to produce bile, which helps the body digest fat.
In a study with mice, it was shown to reduce inflammation in the digestive tract, potentially aiding in the management of IBS and other inflammatory bowel ailments.
And rosemary supplementation may also positively impact the gut microbiota, increasing beneficial bacteria like Bifidobacterium and Bacteroidetes, while reducing harmful bacteria like Escherichia coli.
Rosemary may also be able to improve immune function.
Some studies, particularly in vitro and animal models, suggest that rosemary and its active compounds, like carnosic acid and rosmarinic acid, can influence immune function.
Other studies have shown rosemary may promote immune cell activity, such as increasing antibody production or enhancing the activity of immune cells like dendritic cells.
Finally, rosemary could prevent certain cancers.
lung, prostate, liver, and breast.
Carnosic acid appears to be the plant's primary anticancer component, as it was found in one study to exhibit antiproliferative effects in cancer cells.
Compared to speciality herbs or spices, rosemary is considered a relatively affordable herb - just 52p for a 20g packet from Sainsbury's.
Other ways to reduce your Alzheimer's risk
Be physically active
Regular physical activity is crucial for overall health and may help reduce the risk of dementia, including Alzheimer's disease. Aim for at least 150 minutes of moderate-intensity activity per week.
Eat a healthy diet
A balanced diet, potentially including the Mediterranean diet, can help reduce your risk of dementia, as well as other health conditions.
Stay mentally active
Keeping your mind active can strengthen your brain's ability to cope with disease. Engage in activities like reading, learning new skills, or playing brain games.
Manage other health conditions
Maintaining healthy blood pressure, cholesterol, and blood sugar levels can also contribute to reducing your risk of dementia.
Prioritise sleep
Aim for seven to eight hours of quality sleep each night, as sleep deprivation can negatively impact brain health.
Maintain good heart health
Taking care of your heart health, including avoiding smoking and excessive alcohol consumption, can also lower your risk of dementia and other diseases.
Seek medical advice
If you have any concerns about your health or a family history of Alzheimer's, consult with a healthcare professional.
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