These Are The Best Drinks To Sip On To Reduce Inflammation

It's no surprise that inflammation can damage our health. But with so many triggers in our daily lives, we have many opportunities to protect ourselves from unnecessary inflammation.

In my telehealth functional medicine clinic, I've seen that one of the best ways to do this is through our diets. Instead of going through an entire diet overhaul (although sometimes this is necessary), I like to incorporate anti-inflammatory superfoods into my routine as much as possible.

By now, you are probably familiar with turmeric's next-level inflammation-fighting capabilities.

Due to its high curcumin content, turmeric has been shown to improve a variety of inflammatory conditions, including rheumatoid arthritis, lupus4, pneumonia5, dementia6, and other autoimmune diseases7.

While I can get high doses of curcumin in supplement form, I like to incorporate turmeric throughout my day as much as possible.

Preclinical studies8 have shown that EGCG has the ability to decrease inflammation by boosting the anti-inflammatory Nrf2 pathway while also down-regulating the pro-inflammatory Nf-kB pathway.

When I am really looking to up my inflammation-fighting efforts, I make sure to choose matcha, as it has significantly higher levels of EGCG. In fact, one study9 found that matcha had up to three times more EGCG than regular green tea!

Often used as a plant-based alternative to bone broth, galangal broth is made with the galangal root—part of the same rhizome family as ginger.

A study on mice demonstrated that galangal—which has a strong, sharp flavor—may calm inflammation throughout the body by down-regulating10 pro-inflammatory cytokines IL-6 and the inflammatory pathway NF-kb. This action is due to its phytonutrient content11.

Pomegranates have high levels of anti-inflammatory antioxidants, including the powerful ellagitannin12 compound.

Antioxidants work to inhibit oxidation from outside triggers like toxins, poor diet, and stress, which can damage our cells and lead to increased inflammation.

Sea vegetables and algae like chlorella have been consumed for centuries across many cultures. The ancient gift from the sea is high in antioxidants that can be beneficial for fighting inflammation, particularly to combat asthma and other respiratory conditions14.

Coffee is anti-inflammatory, but it's not suitable for everyone. It all comes down to your genetics; your CYP1A215 gene largely determines how quickly (or slowly) you metabolize caffeine.

Whether you are looking to maintain healthy inflammation levels or win the battle against chronic inflammation, there's a drink out there to fit your taste preferences.