Along with high blood pressure, chronic low-grade inflammation is a quiet condition with few easily identifiable symptoms, such as weight gain, weariness, joint discomfort, skin concerns, and digestive problems, among others. One possible source of these symptoms is chronic low-grade inflammation, which occurs when the immune system releases inflammatory molecules in response to injury or illness. It is simply a negative consequence of something positive.
Although a short-term inflammatory immune response can help us fend off an attack, prolonged inflammation is not beneficial. Chronic inflammation wreaks long-term damage on our cells and is frequently caused by bad lifestyle decisions. Due to the tight relationship between chronic, low-grade inflammation and the substances we introduce into our bodies, such as tobacco smoke, chemicals, red meat, alcohol, sugary foods, and highly processed foods, altering our lifestyle patterns is an effective method to reduce inflammation. One of the simplest methods to accomplish this is to begin by selecting the finest beverages for inflammation, especially those that can work as anti-inflammatories.
To determine the best drinks for inflammation, we consulted with experienced dietitians regarding the relationship between food, beverages, and inflammatory responses. If persistent, low-grade inflammation is one of your health concerns, read on to discover which beverages can effectively help lower it. For more healthy eating recommendations that can help alleviate inflammation-related symptoms and negative effects, check out 6 Foods That Reduce Inflammation and Slow Aging.
Consider integrating a simple glass of lemon water on a regular basis if you’re searching for a beverage that is tastier than water and can help reduce inflammation.
According to Trista Best, MPH, RD, LD of Balance One Supplement, lemon water’s high vitamin C content makes it a potent antioxidant and anti-inflammatory beverage. According to a study published in Drug Discovery, Development, and Treatment, vitamin C was able to reduce inflammation in obese participants with hypertension or diabetes by lowering fasting blood glucose and inflammatory markers including C-reactive proteins and interleukin.
Some individuals may underestimate the effectiveness of celery juice and dismiss it as a simple health trend. Yet, celery juice may be one of the finest anti-inflammatory beverages.
Best states, “Celery juice contains fiber, which can aid digestion and lessen the risk of constipation.” Celery juice may contain anti-inflammatory qualities, which could lessen the risk of chronic diseases such as heart disease and diabetes, according to some research.
This green juice can also increase your hydration, which research suggests may be linked to inflammation reduction. “Celery is composed primarily of water, so juicing it can improve your fluid intake and promote hydration,” explains Best. According to a study published in the Journal of the American Society for Clinical Investigation, hydration levels are linked to inflammation markers and the prevention of chronic age-related diseases.
The discovery of anti-inflammatory qualities in coffee makes it a great beverage choice for inflammation. According to a review published in the BMJ, coffee includes anti-cancer, antioxidant, antifibrotic, and anti-inflammatory chemicals such as kahweol, cafestol, and (best of all) caffeine.
In order to completely benefit from coffee’s anti-inflammatory benefits, it’s better to have it black, as studies indicate that diets heavy in sugar can contribute to inflammation. If you dislike black coffee, try minimizing your intake of added sugar and ultra-sweet coffee creamers.
Bromelain, an enzyme abundant in pineapple, is one of the most extensively studied and effective anti-inflammatory agents. A review of studies on bromelain published in the journal Foods in 2021 examined its several potential therapeutic implications for treating cancer, burns, and cardiovascular disease due to its anticoagulant qualities, allergies, sinusitis, and arthritis. One reason why bromelain is so efficient is that it has a high bioavailability, meaning that it is rapidly absorbed by the body and retains its potency for an extended period.
Bromelain produces analgesic and anti-inflammatory benefits in rheumatoid arthritis patients and lowers knee pain and inflammation in osteoarthritis patients, according to studies. Potassium-rich pineapple juice consumed after exercise may even reduce post-exercise inflammation by aiding in muscle regeneration and reducing muscular discomfort.
Although all pineapple components contain bromelain, the majority of this remarkable ingredient is located in the stem. Because the stem is somewhat fibrous, you can combine or juice the core with the sweeter flesh to create a tasty anti-inflammatory elixir.
Warm Turmeric Milk
Curcumin, a potent anti-inflammatory ingredient found in turmeric, has been shown to lessen the risk of numerous chronic diseases and alleviate the inflammatory pain associated with osteoarthritis. In a 2019 study examining the efficacy of turmeric, 139 patients with knee osteoarthritis were divided into two groups. One group took a turmeric capsule three times daily, whereas the other group took two 50-milligram diclofenac tablets twice daily. Following 14 and 28 days, pain severity was rated for each patient. The researchers discovered that the natural herb was just as efficient as the common NSAID in lowering knee pain and inflammation, with fewer side effects.
It is simple to include turmeric powder in smoothies, and it also makes a delicious tea. Since curcumin is better absorbed by the body when taken with fat, milk or avocado are smart additions to your turmeric smoothie. Instead, try warm milk mixed with almond milk with coconut oil and turmeric (for the fat). In a saucepan, whisk together 2 cups of unsweetened almond milk, 1 tablespoon of honey (optional), 1 tablespoon of coconut oil, 1 teaspoon of ground turmeric, 1 teaspoon of ground cinnamon, a pinch of black pepper, and freshly grated ginger; bring to a boil, then reduce heat and simmer for 10 minutes.
“Green tea is loaded with disease-fighting antioxidants, as well as the antioxidant EGCG, which, according to study, can stimulate fat burning and metabolism.
Among the best types of green tea is matcha, which contains a higher concentration of epigallocatechin gallate (EGCG), one of the most potent anti-inflammatory polyphenols. According to a number of studies, drinking matcha green tea may reduce symptoms of inflammatory disorders (IBD).
Ginger tea is one of the best drinks for inflammation. The tasty spice has been used for centuries to soothe upset stomachs and nausea, as well as reduce pain. According to the Arthritis Foundation, it may also be a natural way to reduce joint pain.
Tart Cherry Juice
If you enjoy the flavor of cherry juice and want a sweet treat that also provides a health boost, try a glass of tart cherry juice. According to studies, the juice of sour cherries can reduce the risk of cardiovascular disease by lowering blood pressure and LDL (bad) cholesterol.
A 2019 study published in the journal Nutrients suggests that tart cherry juice’s heart-healthy effects on blood pressure and cholesterol may be due in part to its antioxidant and anti-inflammatory properties. In this small randomized controlled clinical trial, 37 men and women aged 65 to 80 were assigned to drink either 2 cups of tart cherry juice or a control drink daily for 12 weeks.