Inflammation is a healthy body process that could go wrong. Initially, it allows our body system to protect itself from injuries, illnesses, and infections. However, when it takes too long, it becomes a root cause of problems like rheumatoid, diabetes, Alzheimer’s, and arthritis.
When there’s a bacterial imbalance in your gut, foreign materials pass through and enter your blood. Our body naturally responds to these foreign materials by attacking them. By consuming healthier drinks, you can avoid these attacks from causing inflammation, therefore, help restore balance in your body systems.
If you’ve been living with an autoimmune disease, you’d discover that your diet could either reduce or worsen your condition. Galland L. in his medical review entitled Diet and Inflammation, underscored this idea, and the influence of nutrition and dietary patterns on inflammatory indices.
How to reduce inflammation in the body fast?
The food we eat can make or break us.
Our bodies naturally protect us from toxins in our systems such as from eating too much sugar. When there are too many toxins, however, it’s harder for our bodies to manage; hence, we get inflammation.
Inflammation can be triggered by a bacterial imbalance in our gut – our first line of defense from the outside world.
Dr Frank Hu, a nutrition professor at the Harvard School of Public Health says “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects.”
Thus, the answer to reducing inflammation is found in your refrigerator.
In this blog, we’ll list down the top ten anti-inflammatory drinks to incorporate into your diet.
Drinks to reduce inflammation
1. Parsley and ginger green juice
Parsley is rich in antioxidants. Most studies confirm it as a bioactive source of carnosol which aids inflammation from rheumatoid arthritis. Ginger, on the other hand, contains gingerol, another inflammatory property that supports digestion and alleviates nausea.
Combine these two major ingredients in a juice and drink it daily for about 12 weeks. Add spinach, apple, lemon, cucumber, and celery stalks for a more distinct flavor, and feel the difference!
2. Apple cider vinegar drink
Apple cider vinegar (ACV) has built a reputation for its health benefits and anti-inflammatory effects. Hence, this home remedy has been a staple in cooking and medicine for many centuries.
ACV quickly heals the body, and its natural prebiotics keep our microbiome healthy. As a result, it reduces inflammation around the digestive system, and other body parts like the blood and heart.
An ACV drink isn’t hard to prepare. A teaspoon of this in the morning is powerful enough to alleviate arthritis. But, its taste is not for everyone, so adding a teaspoon of honey and diluting in water should do the trick!
3. Turmeric tea
A glass of this bright yellow-orange turmeric tea comes with components that ease inflammation and reduce swelling for people who have arthritis. It also lowers painful symptoms of arthritis thanks to its curcumin, an active compound that does turmeric wonders.
Curcumin lessens the chances of acquiring neurodegenerative conditions. The spice slows down or even prevents age-related protein changes in the body. Turmeric’s properties are powerful in repairing cellular damage and reducing amyloid deposits or plaques.
Making turmeric tea is simple. Boil two to three cups of water on a stove, then add the turmeric. Stir the mixture for about five to ten minutes. Get another container and strain the tea. If the taste is too strong for you, you can add honey or lemon!
4. Green Juice
If you can’t eat your green, leafy vegetables, drink them! It’s easier to juice vegetables at home than to fall in line at a local store to get one. Broccoli, Swiss chard, spinach, kale, and Brussels sprouts contain Vitamin E – a natural antioxidant proven to reduce body inflammation.
Super greens are inflammation fighters! The motto here is “the darker, the better.” Combine these leafy vegetables and squeeze in a piece of ginger, apple, and lemon for a minty texture.
5. Blueberry juice
Berries are superfoods that can throw a punch to fight inflammation. Blueberries, in particular, have antioxidants called flavonoids which have the most significant impact in reducing DNA damage causing cancer.
Anthocyanins, a type of flavonoid, fight free radicals and come with anti-cancer, anti-viral, and anti-inflammatory benefits. These substances help treat urinary tract conditions or simple colds.
Drinking a glass of blueberry juice helps lower blood pressure. The antioxidants reduce the risk factor for heart diseases causing major health problems. This drink is full of vitamins and chemicals that aid in regulating your immune system.
6. Green tea
The beneficial effects of green tea improve the quality of life in patients with inflammatory disease. Drinking it can help prevent various diseases such as cancer, diabetes, and obesity due to their major component, epigallocatechin-3-gallate (EGCG).
EGCG suppresses inflammatory cytokines, and inflammation-related enzymes often found in neurodegenerative and reproductive diseases. This component in green tea helps prevent infections due to the antimicrobial properties in catechins.
7. Pineapple juice
Pineapples have bromelain, a mixture of enzymes, known to be a dietary supplement to fight pain and reduce swelling. Packed with the fruit’s vitamin C, this juice can help shorten the duration of bruising.
The anti-inflammatory properties of bromelain reduce the severity of swelling and stiffness from rheumatoid arthritis. The fiber in pineapple is also beneficial to decrease swollen joints and tenderness.
8. Oolong tea
A traditional Chinese tea, Oolong, is made from the leaves of the Camellia sinensis plant that are partially oxidized. This drink contains vitamins, minerals, and antioxidants. Brew a cup of oolong tea to get the benefits of calcium, magnesium, potassium, and caffeine.
It also contains L-theanine, which is an amino acid that helps improve cognitive performance and relaxation. A study in China showed that drinking at least one cup of oolong tea can lower the risk of stroke.
Oolong tea eases insulin resistance to decrease inflammation and other mechanisms. The polyphenol antioxidants present in oolong tea help protect you from diabetes complications.
9. Beetroot juice
You can minimize risk factors for chronic diseases like high blood pressure and diabetes with beet juice. Beetroots are a humble food source with essential nutrients, folate, fiber, iron, and potassium. Take a glass of beetroot juice to improve blood flow and increase exercise performance.
Beets are rich in nitrates that reduce inflammation. Harmful compounds are removed from your bloodstream as beets help prevent the accumulation of fat in the liver. Beetroot juice has betalains – amino acids responsible for inhibiting signaling pathways causing inflammation.
10. Cucumber juice
Cucumbers are low in calories and have high water content. This is the reason why many health-conscious individuals prefer this drink in their diet.
Cucumber juice keeps you hydrated, which is essential to help your brain to function better. Dehydration negatively impacts body coordination, memory, and processing of information.
A glass of cucumber juice is rich in potassium and vitamins K and C. It’s an excellent choice for weight management, digestive health, and physical performance. It’s also perfect to reduce inflammation in skin cells, especially when you’ve been under the sun for too long.
Incorporate natural drinks in your diet to reduce inflammation
It’s time to let go of soda and carbonated beverages. You can find a wide variety of fruits and vegetables you can turn into juice right from your kitchen. There are a unique set of nutrients and health benefits from these natural anti-inflammatory drinks.
Inflammation is not just about a swollen finger or a stubbed toe. You can develop chronic inflammation when you don’t take care of your body. It can also lead to joint pain, weight gain, and more long-term health risks like heart disease and Parkinson’s disease.
Next time you fill your pantry with snacks, add the ingredients from these drinks in your grocery list so they become part of your diet. You can counteract the risk of chronic inflammation by early prevention and developing a habit of drinking healthy drinks.