A short-term immune response is beneficial in defending us against an attack. It’s not ideal if the inflammation lasts for a long time and is caused by poor lifestyle choices. Chronic inflammation destroys our cells over time.
Chronic low-grade inflammation is linked to the things we ingest, such as cigarettes smoke, chemicals, red meat, alcohol, sugar-sweetened and fried foods. Changing lifestyle choices is a simple way to reduce inflammation. And one of the simplest methods to begin is by drinking beverages that have been scientifically proven to help decrease inflammation. Here are the greatest ones.
1 — Pineapple Juice
Bromelain, an enzyme present in great quantity in pineapple, is one of the most studied and potent anti-inflammatories. In the journal Foods in 2021, a study on bromelain’s various therapeutic applications for cancer, burns, cardiovascular disease owing to its anticoagulant effects, allergies, sinusitis, and arthritis was published. One factor contributing to bromelain’s effectiveness is that it has a high amount of bioavailability, which means it is absorbed quickly by the body and remains effective for a long time.
In rheumatoid arthritis and osteoarthritis, studies have shown that bromelain has both pain-relieving and anti-inflammatory effects, as well as a reducing effect on knee discomfort and inflammation in individuals with osteoarthritis. Because pineapple juice is also high in potassium, it may help to relieve post-exercise inflammation by aiding in the repair of damaged tissue.
Bromelain is found in the stem of the pineapple, which explains why it’s so vital to this fruit’s success. The core, on the other hand, is a little on the hard side, so you may blend or juice it with the more delicate flesh to create an anti-inflammatory elixir.
2 — Warm Turmeric Milk
Turmeric is a yellowish-orange spice with a powerful anti-inflammatory substance called curcumin, which has been found to help prevent many chronic diseases as well as alleviate osteoarthritic pain.
Turmeric powder is simple to combine with other ingredients in smoothies, as well as a pleasant tea. However, because curcumin is better absorbed by the body when consumed with some fat, adding milk or avocado to your turmeric smoothie is a good idea.
Try drinking a cup of warm turmeric milk prepared with almond milk and coconut oil (for the fat). Whisk the following ingredients into a pan, bring them to a boil, then lower the heat and simmer for 10 mins: 1 Tbsp. honey (optional), 2 cups unsweetened almond milk, 1 Tbsp. coconut oil, 1 tsp cinnamon powder, 1 tsp ground turmeric, and some freshly grated ginger. This will Make two servings.
3 — Green Tea
Green tea is one of the healthiest beverages available. “Green tea is high in disease-fighting antioxidants as well as EGCG, which studies have shown to help you burn fat and increase metabolism,” says Lyssie Lakatos and Tammy Lakatos Shames, the Nutrition Twins.
Matcha, one of the most popular types of green tea, has a greater concentration of epigallocatechin gallate (EGCG), which is also one of the most effective anti-inflammatory polyphenols. Drinking matcha green tea has been linked to decreased inflammation in individuals with a variety of inflammatory diseases.
In a 2022 study published in Food Science and Human Wellness, researchers claim that green tea polyphenols helped maintain the epithelial barrier in the gut and support the proper composition of gut flora, which helps people with inflammatory bowel disease (IBD) have improved outcomes.