Inflammation in the body is a natural process that actually helps you stay healthy. chronic high-level inflammationwhich is associated with many health conditions.
But if you’re trying to eat an anti-inflammatory diet, food isn’t the only thing you need to pay attention to. What’s in the cup matters, too, according to some experts we spoke to.
Below, we share the scoop from nutrition experts on which drinks can help fight inflammation.
Bone broth is a long-loved liquid made from slow-cooked bones, vegetables, and spices.
Collagen (a type of protein) and electrolytes (which help keep you hydrated) are available in both homemade and store-bought bone broth.
A March 2017 study found that amino acids in bone broth, such as glycine and arganine, may have powerful anti-inflammatory effects in the body. Oxidative Medicine and Cell Lifespan.
Play around with spices like ginger, turmeric, thyme, salt and pepper for extra nutrition.
“Eating oats has been shown to have anti-inflammatory benefits, so I recommend oat milk to anyone looking for a non-dairy milk alternative,” he says. Amy Gorin, RDis also Planet Oat’s nutrition partner.
A type of soluble fiber called beta-glucan in oat milk is associated with a lower risk of inflammation and heart disease, type 2 diabetes and skin disease, according to a November 2021 study. We know that from research.review food.
“I would like to recommend Planet Oats Unsweetened Original Oat MilkNo added sugar,” Gorin says.
Coffee is rich in antioxidants and polyphenols, according to a November 2020 study. Journal of the Academy of Nutrition and Dietetics.
According to a November 2017 review, drinking coffee is associated with strong anti-inflammatory benefits. Critical Review of Food Science and Nutrition.
There are many types of tea, each with their own benefits. Green tea may contain certain compounds regarding inflammation.
“One of the easiest and most comfortable ways to fight inflammation and improve your health this season is to drink green tea,” says Dr. Agarwal. has long been known for its anti-inflammatory effects.”
Research suggests that green tea and some of the compounds it contains may be used to treat inflammatory diseases, according to a September 2016 review. Anti-inflammatory and anti-allergic agents in medicinal chemistry.
“If you don’t like tea, try matcha, which is finely crushed green tea leaves. The only caveat is that green tea contains caffeine. Avoid drinking alcohol before bedsays Dr. Agarwal.
‘Green tea works through the gut and may help with inflammation,’ says Amanda Souceda, RD“Studies suggest that green tea may improve gut microbiome health.”
A July 2021 study shows that green tea reduces the production of inflammatory substances in the gut, affecting inflammatory pathways in patients with inflammatory diseases and cancer. molecule.
“Ginger tea is a hot, caffeine-free drink that may help reduce inflammation,” he says. Kaylee Myers, RDThat’s because ginger contains botanical compounds such as gingerol, which have antioxidant and anti-inflammatory properties, according to a July 2018 study. International Journal of Molecular Science.
People with knee arthritis who took ginger supplements had lower inflammatory markers than those who took a placebo. Nutrition Journal of Gerontology and Geriatrics.
Ginger tea can be made by boiling thinly sliced ginger in a cup of water,” says Myers.
Prune juice made by rehydrating umeboshi. According to a March 2021 study, the polyphenols in prune juice may help prevent inflammation, especially as it applies to age-related health conditions. Antioxidant.
“I recommend prune juice because it’s rich in antioxidants. Plus, drinking prune juice is beneficial for inflammatory markers,” Gorin says.
According to a study published in October 2022, eating prunes is linked to protection against inflammation that leads to bone loss. American Journal of Clinical Nutrition.
“There are so many exciting drinks and cure-alls out there, but don’t underestimate the importance of water! Staying well hydrated is extremely important for many reasons, including fighting inflammation,” he says. Holly Larson, RD.
Water is necessary to rid the body of waste and toxins, and dehydration can lead to worsening inflammation and inflammatory conditions such as arthritis. arthritis foundation.
If you’ve heard of golden milk, and for good reason. “My favorite anti-inflammatory drink is the turmeric ‘golden milk’ latte, which can be made by boiling turmeric and ginger in almond or coconut milk,” says Dr. Trent Orphanos, M.D.“The active ingredient in turmeric is called curcumin and has been shown to have beneficial effects on inflammation.”
In particular, it has been shown to improve symptoms of inflammatory conditions such as osteoarthritis, inflammatory bowel disease (IBD), and psoriasis, according to a November 2021 study. Drug design, development and treatment.
Other ways to reduce inflammation
What you drink is just one area you can improve to reduce inflammation in your body. Lifestyle changes like diet, exercise and sleep can help keep your body healthy and reduce your levels of inflammation.
- Good sleep helps keep your immune system healthy and reduces chronic inflammation, according to a November 2020 study.stat pearl.
- Emphasis anti-inflammatory food with your meal. These include colorful fruits and vegetables for their antioxidant properties.
- Exercise regularly to keep inflammation levels low. some kind of exercise It is better than others for reducing inflammation in the body.