Need a review on low-grade chronic inflammation? We think because it is a silent problem with few easy-to-recognize symptoms, just like high blood pressure. Think of weight gain, fatigue, joint pain, skin problems and digestive problems, for starters. Any number of problems can cause these symptoms, and one of them could be low-grade chronic inflammation—when your body’s immune system pumps out inflammatory substances as a way to deal with injury and illness. It is the bad side of something good.
A short-term inflammatory immune response helps us defend ourselves from an attack. It is not good when the inflammation lasts a long time and is caused by poor lifestyle choices. Over time, chronic inflammation damages our cells. You can learn more about how inflammation affects your health by clicking here.
Since chronic low-grade inflammation is so closely related to the things we bring into our bodies, such as tobacco smoke, chemicals, red meat, alcohol, sugary, fried, and highly processed foods, changing habits of lifestyle is an effective way of cool down our inflammation. And one of the easiest ways to start is by choosing beverages that science has shown to reduce inflammation. Here are the best, and for more on how to eat healthy, don’t miss out. Eating Habits to Lose Belly Fat as You Age, Dietitians Say.
One of the most powerful and well-researched anti-inflammatories is bromelain, an enzyme found in abundance in pineapple. A review of studies on bromelain in the journal Foods in 2021 explored its multiple possible therapeutic effects for the treatment of cancer, burns, cardiovascular diseases 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 quickly absorbed by the body and remains potent for a significant period 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 alleviate post-exercise inflammation by helping to repair and relieve muscle soreness because it is also rich 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 core with the sweeter pulp to make a delicious anti-inflammatory elixir.
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Turmeric It is a yellowish-orange spice that contains a powerful anti-inflammatory compound called curcumin, which has been shown to help reduce the risk of many chronic diseases and relieve the inflammatory pain of osteoarthritis. In one study 2019 of the efficacy of turmeric, 139 patients with osteoarthritis of the knee were divided into two groups. One group took a turmeric capsule three times daily, while the other group took a 50-milligram tablet of the nonsteroidal anti-inflammatory drug diclofenac twice daily. After 14 and 28 days, pain intensity was scored for all patients. The researchers found that the natural spice it was as effective as the popular NSAIDs in reducing knee pain and swelling and resulted in 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 makes a nice tea too. But since curcumin is best absorbed by the body when taken with a little fat, adding milk or avocado to your turmeric smoothie is a smart choice.
Or try warm 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 tablespoon coconut oil, 1 teaspoon ground turmeric, 1 teaspoon ground cinnamon, a pinch of black pepper, and freshly grated ginger. Makes 2 servings.
Green Tea It is one of the healthiest drinks you can drink. “Green tea is packed with disease-fighting antioxidants, as well as the antioxidant EGCG, which research shows can enhance fat burning and increase metabolism,” says Eatthis.com medical board members Tammy Lakatos Shames, RD, CDN, CFT and Lyssie Lakatos, RD, CDN, CFTthe nutrition twins.
Among the best variations 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. Several studies have suggested that drinking matcha green tea can reduce symptoms of various inflammatory disorders.
In a 2022 report in the magazine Food Science and Human WelfareResearchers say green tea polyphenols strengthen the epithelial barrier in the gut and support the healthy composition of gut microbes, improving outcomes for patients with inflammatory bowel disease (IBD).
You have certainly used bone broth as a broth for soups. And you’ve probably drunk it out of a steaming mug on a cold winter’s day. Broth made from simmering the bones and connective tissues of chickens, cows, 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 the health of our gut,” he says. Samantha Presicci, MSN, RD, LDa registered dietitian Amateur Bone Broth. Poor gut health can lead to a condition known as “leaky gut,” which is characterized by a compromised intestinal lining that allows unhealthy substances to leak into the bloodstream, leading to inflammation, according to a journal review. Intestine. Bone broth is rich in collagen, jelly, glycine, glutamineY hydroxyprolineall 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 mucus layer that keeps gut microbes away from the intestinal lining,” Presicci says. “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 decrease inflammation in the joints that causes arthritis.
Soak a little cool ginger root in hot water to cool chronic inflammation. The tasty spice has been used for thousands of years to relieve upset stomachs and nausea and reduce pain. According to the Arthritis Foundation, it can also be a natural way to decrease pain from inflamed joints. A miami university study compared the effects of ginger extract with a placebo in 247 patients with osteoarthritis of the knee and 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 a pain reliever.
the tart juice cherries It has been shown to be beneficial in reducing the risk of cardiovascular disease because studies indicate that 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 may be attributed in part to the juice’s antioxidant and anti-inflammatory properties. In a small randomized controlled clinical trial, 37 men and women ages 65 to 80 were assigned to drink 2 cups of tart cherry juice or a control drink every day for 12 weeks. At the end of 12 weeks, blood samples were taken, and the researchers found that only those subjects who drank cherry juice had reduced levels of markers of inflammation, including c-reactive protein, compared to the control group.
learn about another Main effect of drinking tart cherry juice.
