Since chronic low-grade inflammation is so closely linked to the substances we put into our bodies, such as cigarette smoke, various chemicals, red meat, alcohol, sugars, fried and highly processed foods, change Lifestyle habits are an effective way to reduce inflammation in the body.
And one of the easiest ways to get started is by choosing drinks that science has shown to reduce inflammation.
Pineapple juice
One of the most powerful anti-inflammatory drugs is bromelain. It is an enzyme that is abundant in pineapple. A review of studies on bromelain in Foods magazine in 2021 explored its many potential therapeutic effects for treatment of cancer, burns, cardiovascular disease, allergies, sinusitis and arthritis. One reason bromelain is so effective is that it has a high bioavailability. This means that it is quickly absorbed by the body and remains strong for a significant period of time.
Studies have shown that bromelain produces analgesic and anti-inflammatory effects in patients with rheumatoid arthritis and reduces knee pain and inflammation in patients with osteoarthritis. Pineapple juice when taken after exercise can even relieve inflammation after exercise, helping to recovery and relief of muscle pain, because it is also rich in potassium.
Although all parts of pineapple contain bromelain, most of this compound is found in the fruit stem. Because the stem is harder, you can mix it in a blender, or make kernel juice together with the sweetest pineapple flesh, to make a delicious anti-inflammatory "elixir".
Hot milk with turmeric
Turmeric is a yellowish-orange spice that contains a powerful anti-inflammatory compound, curcumin. It has been shown to help reduce the risk of many chronic diseases as well as relieve the inflammatory pain of osteoarthritis.
In a 2019 study on the effectiveness of turmeric, 139 patients with osteoarthritis of the knee were divided into two groups. One group received a turmeric capsule three times a day, while the other group received a 50 mg tablet of the non-steroidal anti-inflammatory drug (NSAID) diclofenac twice daily. After 14 and 28 days, all patients were rated for pain severity. The researchers found that Turmeric was just as effective as the popular NSAID in reducing knee pain and inflammation and resulted in fewer side effects.
Other studies show that turmeric is also effective in reducing the inflammation it causes colitis.
Turmeric powder mixes easily into smoothies and also makes a pleasant tea. But because Curcumin is better absorbed by the body when taken with a little fat, adding milk, or avocado to the turmeric smoothie is a smart choice.
Green tea
Green tea is one of the healthiest drinks you can drink. "Green tea is full of antioxidants fighting diseases as well as with the antioxidant epigallocatechin (EGCG). Research shows that this substance can enhance fat burning and increase metabolism", say the members of the medical board of Eatthis.com, dr. Tammy Lakatos Shames and Dr. Lyssie Lakatos.
Among the best variations of green tea is matcha tea. It contains a higher concentration of EGCG, which is also one of the most potent anti-inflammatory polyphenols. A number of studies have shown that consuming matcha green tea can reduce the symptoms of various inflammatory disorders.
In a report in the journal Food Science and Human Wellness, the researchers say The green polyphenols of green tea strengthen the epithelial barrier in the intestine and support the healthy synthesis of intestinal microbes. This improves outcomes for patients with inflammatory bowel disease.
Bone broth
Surely you have used bone broth to cook soups. The broth made from boiling the bones and connective tissue of chickens, cattle and other animals is famous for its high content of nutrients, vitamins and amino acids, which contribute to a healthy gut microbiome.
"Our best line of defense against chronic inflammation is the health of our gut", says the dietitian Dr. Samantha Presicci. Poor gut health can lead to degraded bowel lining that allows unhealthy substances to leak into the bloodstream, causing inflammation, according to a review in Gut magazine. The bone broth is rich in collagen, gelatin, glycine, glutamine and hydroxyprolin, which have been shown to reduce inflammation.
"Collagen helps nourish the intestinal lining and gelatin absorbs water and helps keep the mucus layer that keeps gut germs away from the intestinal lining.", says Dr. Presicci. Other studies show that collagen, gelatin, chondroitin and glucosamine from bone broth also work together to reduce inflammation in the joints, which causes arthritis.
Ginger tea
Soak a little fresh ginger root in warm water to reduce chronic inflammation. Ginger has been used for thousands of years to soothe them stomach upsets, nausea and pain. It can also be a natural way to reduce it pain from inflamed joints. A University of Miami study compared the effects of ginger extract with placebo in 247 patients with osteoarthritis of the knee. It was found that ginger reduced pain and stiffness by 40% more than placebo. In addition to its anti-inflammatory properties, researchers say it also works as an analgesic.
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