Need a refresher on chronic low-grade inflammation? We thought it was a silent problem with few easily recognized symptoms, just like high blood pressure. Think weight gain, fatigue, joint pain, skin issues, and digestive issues, for starters. A number of issues can cause these symptoms and one of them could be chronic low-grade inflammation, which is when your body’s immune system pumps out inflammatory substances to deal with injuries and diseases. It’s the bad side of a good thing.
A short-term inflammatory immune response helps us fend off an attack. It’s not good when the inflammation lasts long term and is triggered by poor lifestyle choices. Over time, chronic inflammation harms our cells. You can read more about how inflammation affects your health by clicking here.
Since chronic low-grade inflammation is so closely tied to the substances we bring into our bodies like tobacco smoke, chemicals, red meat, alcohol, sugary, fried, and highly processed foods, changing lifestyle habits is an effective way to calm our inflammation. And one of the easiest ways to start is to choose beverages that science has shown will reduce inflammation. Here are the best, and for more on how to eat healthy, be sure to check out Eating Habits to Lose Belly Fat as You Age, Dietitians Say.
One of the most researched and powerful anti-inflammatories is bromelain, an enzyme found in abundance in pineapple. A review of bromelain studies in the review food in 2021 explored its many possible therapeutic effects for the treatment of cancer, burns, cardiovascular disease due to its anticoagulant properties, allergies, sinusitis and arthritis. One of the reasons bromelain is so effective is that it has high bioavailability, which means it is absorbed quickly by the body and remains potent for a significant amount of time.
Studies have shown that bromelain produces both analgesic and anti-inflammatory effects in patients with rheumatoid arthritis and reduces knee pain and inflammation in patients with osteoarthritis. Pineapple juice taken after exercise can even relieve post-exercise inflammation by helping to repair and relieve muscle soreness, as it is also high in potassium.
While all parts of the pineapple contain bromelain, most of this magical compound is found in the stem. Because the stem is a bit tough, you can mix or squeeze the pit with the sweeter flesh to make a delicious anti-inflammatory elixir.
Turmeric is a yellowish-orange spice containing a powerful anti-inflammatory compound called curcumin, which has been shown to help reduce the risk of many chronic diseases and relieve inflammatory pain from osteoarthritis. In a 2019 study on the effectiveness of turmeric, 139 patients with knee osteoarthritis were divided into two groups. One group took a turmeric capsule three times a day while the other group took a 50 milligram tablet of nonsteroidal anti-inflammatory diclofenac twice a day. After 14 and 28 days, all patients were assessed for pain intensity. The researchers found that the natural spice was just as effective as the popular NSAID in reducing knee pain and inflammation and had fewer adverse side effects. Other studies show that turmeric is effective in reducing the inflammation that causes colitis.
Turmeric powder is easy to mix into smoothies and also makes a nice tea. But since curcumin is better absorbed by the body when taken with fat, adding milk or avocado to your turmeric smoothie is a smart option.
Or try hot turmeric milk made with almond milk and coconut oil (for the fat). Whisk the following ingredients in a saucepan, bring to a boil, then lower the heat and simmer for 10 minutes: 2 cups unsweetened almond milk, 1 tbsp. honey (optional), 1 tbsp coconut oil, 1 tsp ground turmeric, 1 tsp ground cinnamon, a pinch of black pepper and freshly grated ginger. Makes 2 servings.
Green tea is one of the healthiest beverages you can drink. “Green tea is packed with disease-fighting antioxidants, as well as the antioxidant EGCG, which research shows can improve fat burning and increase metabolism,” say members of Eatthis’ medical board. com. Tammy Lakatos Shames, RD, CDN, CFT and Lyssie Lakatos, RD, CDN, CFTthe nutrition twins.
Among the best variants of green tea is matcha, which contains a higher concentration of epigallocatechin gallate (EGCG), which is also one of the most powerful anti-inflammatory polyphenols. A number of studies have suggested that drinking matcha green tea may reduce symptoms of various inflammatory disorders.
In a 2022 report in the newspaper Food science and human well-beingresearchers claim that green tea polyphenols strengthen the epithelial barrier in the gut and support the healthy composition of gut microbes, which improves outcomes for patients with inflammatory bowel disease (IBD).
You’ve probably used bone broth as broth for soups. And you probably sipped it from a steaming cup on a cold winter day. Broth made from simmering the bones and connective tissues of chickens, cattle and other animals has become a health elixir due to its concentration of nutritious minerals, vitamins and amino acids, which support a healthy gut microbiome .
“Our best line of defense against chronic inflammation is our gut health,” says Samantha Presicci, MSN, RD, LD, dietitian at Fond Bone Broth. Poor gut health can lead to a condition known as ‘leaky gut’, which is characterized by a compromised gut lining that allows unhealthy substances to leak into your bloodstream, triggering inflammation, according to a review in the journal. . Intestine. Bone broth is rich in collagen, gelatin, glycine, glutamine, and hydroxyproline, all of which have numerous clinical studies suggesting their ability to reduce inflammation.
“Collagen helps nourish the intestinal lining, and gelatin is able to absorb water and help maintain the layer of mucus that keeps intestinal microbes away from the intestinal lining,” Presicci explains. “Bone broth is easy to digest and absorb for a damaged gut, allowing you to reap the healing benefits of its amino acids and minerals.” Other studies suggest that the collagen, gelatin, chondroitin, and glucosamine in bone broth also work together to reduce joint inflammation that causes arthritis.
Soak fresh ginger root in hot water to calm chronic inflammation. This tasty spice has been used for thousands of years to soothe upset stomachs and nausea and reduce pain. According to the Arthritis Foundation, it may also be a natural way to reduce pain caused by inflamed joints. A University of Miami study compared the effects of ginger extract to a placebo in 247 patients with osteoarthritis of the knee and found that ginger reduced pain and stiffness 40% more than placebo . In addition to its anti-inflammatory properties, researchers claim that it also acts as a pain reliever.
Tart cherry juice has been shown to be beneficial in reducing the risk of cardiovascular disease, as studies indicate it can lower blood pressure and LDL (bad) cholesterol. A 2019 study in the journal Nutrients suggests that the heart-healthy effects on blood pressure and cholesterol can be attributed in part to the juice’s antioxidant and anti-inflammatory properties. In a small randomized controlled clinical trial, 37 men and women between the ages of 65 and 80 were assigned to drink 2 cups of tart cherry juice or a control drink daily for 12 weeks. At the end of the 12 weeks, blood samples were taken and researchers found that only subjects who drank cherry juice had reduced levels of inflammation markers, including C-reactive protein, compared to a group of witnesses.
Check out another major effect of drinking tart cherry juice.
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