Do you want to brush up on chronic low-grade inflammation? We reasoned that it was a silent problem with few obvious symptoms, similar to high blood pressure. For starters, consider weight gain, fatigue, joint pain, skin problems, and digestive issues. These symptoms can be caused by a variety of issues, one of which is chronic low-grade inflammation, which occurs when your body’s immune system produces inflammatory substances in response to injury or disease. It’s the negative side effect of a positive thing.
A short-term inflammatory immune response assists us in repelling an attack. It’s not good when inflammation lasts for a long time and is caused by poor lifestyle choices. Chronic inflammation damages our cells over time.
Because chronic low-grade inflammation is so closely linked to the things we put into our bodies, such as tobacco smoke, chemicals, red meat, alcohol, sugary and fried foods, and highly processed foods, changing our lifestyle habits is an effective way to reduce inflammation. One of the simplest ways to begin is to consume beverages that have been shown by science to reduce inflammation.
1. Pineapple juice
Bromelain, an enzyme found in abundance in pineapple, is one of the most researched and powerful anti-inflammatories. A review of bromelain studies published in the journal Foods in 2021 looked into its many potential therapeutic effects for cancer, burns, and cardiovascular disease due to its anti-coagulant properties, allergies, sinusitis, and arthritis. One of the reasons bromelain is so effective is that it has a high bioavailability, which means it is quickly absorbed by the body and remains active for an extended period of time.
Bromelain has been shown in studies to have analgesic and anti-inflammatory effects in patients with rheumatoid arthritis, as well as to reduce knee pain and inflammation in patients with osteoarthritis. Because it is high in potassium, pineapple juice taken after exercise may even help reduce post-exercise inflammation by repairing and easing muscle soreness.
While bromelain can be found in all parts of the pineapple, the stem contains most of this magical compound.
2. Warm turmeric milk
Turmeric is a yellowish-orange spice that contains curcumin, a powerful anti-inflammatory compound that has been shown to help reduce the risk of many chronic diseases as well as relieve osteoarthritic inflammatory pain.
A 2019 study of turmeric’s effectiveness divided 139 patients with knee osteoarthritis into two groups. One group received a turmeric capsule three times per day, while the other received a 50-milligram tablet of the nonsteroidal anti-inflammatory drug diclofenac twice daily. All patients were scored for pain severity after 14 and 28 days. The natural spice was found to be just as effective as the popular NSAID at reducing knee pain and inflammation, with fewer negative side effects.
Turmeric powder is simple to incorporate into smoothies and also makes a tasty tea. However, because curcumin is better absorbed by the body when combined with fat, adding milk or avocado to your turmeric smoothie is a good idea.
3. Green tea
Green tea contains disease-fighting antioxidants as well as the antioxidant EGCG, which has been shown in studies to improve fat-burning and metabolism.
Matcha is one of the best green tea variations because it contains a higher concentration of epigallocatechin gallate (EGCG), which is also one of the most powerful anti-inflammatory polyphenols. Several studies have suggested that drinking matcha green tea may help to alleviate the symptoms of various inflammatory disorders.
4. Bone broth
The health of our gut is our best line of defense against chronic inflammation. Poor gut health can result in a”leaky gut,” a condition characterized by a compromised gut lining that allows unhealthy substances to leak into your bloodstream, causing inflammation. Bone broth is high in collagen, gelatin, glycine, glutamine, and hydroxyproline, all of which have been shown in clinical studies to reduce inflammation.
Collagen nourishes the intestinal lining, and gelatin absorbs water and helps maintain the mucus layer that keeps gut microbes away from the intestinal lining.
5. Ginger tea
To reduce chronic inflammation, steep some fresh ginger roots in hot water. For thousands of years, the tasty spice has been used to soothe upset stomachs, nausea, and pain. It could also be a natural way to relieve pain from inflamed joints. Researchers claim that, in addition to anti-inflammatory properties, it also acts as an analgesic.
6. Tart cherry juice
Tart cherry juice has been shown to be beneficial for lowering the risk of cardiovascular disease due to studies indicating that it can lower blood pressure and LDL (bad) cholesterol. The juice’s antioxidant and anti-inflammatory properties may contribute to its heart-healthy effects on blood pressure and cholesterol.
