What drinks reduce inflammation naturally?
Written by
Robert Kelly
Reviewed by
Prof. William Dalton, Ph.D.Certain drinks are highly effective in combating inflammation due to their natural ingredients. The beverage turmeric golden milk contains curcumin and black pepper, which inhibit inflammatory pathways. Ginger tea contains gingerols, which inhibit the production of prostaglandins. Tart cherry juice contains anthocyanins, which can help decrease oxidative stress. These beverages should be prepared properly and consumed frequently.
Golden Milk Preparation
- Ingredients: 1 tsp turmeric, 1 cup milk, pinch black pepper, 1/4 tsp cinnamon
- Method: Simmer ingredients for 8 minutes, strain before drinking
- Enhancement: Add coconut oil for fat-soluble absorption
- Timing: Drink warm before bed for overnight anti-inflammatory effects
Ginger Tea Optimization
- Fresh Ginger: Slice 1-inch root, bruise with spoon before steeping
- Steeping Time: Cover and steep 10-15 minutes for maximum extraction
- Anti-Inflammatory Boost: Add lemon juice and manuka honey
- Contraindications: Limit if taking blood thinners
Tart Cherry Selection
- Concentrate vs Juice: Choose unsweetened tart cherry concentrate
- Timing: Consume within 30 minutes after exercise
- Dilution: Mix with water if too tart
- Storage: Refrigerate after opening, use within 7 days
Effectiveness depends on bioavailability. Curcumin in Turmeric requires piperine, found in Black Pepper, for its bioavailability. Fresh ginger contains gingerols, which are released in greater quantities when the ginger is bruised before steeping. Tart cherries contain anthocyanins, which have a superior concentration in the juices that have no sugar added to reduce inflammation. Always drink these juices without the damaging sugars, which cause inflammation.
Timing affects outcomes. Drink ginger tea before meals to reduce digestive inflammation. Drink tart cherry juice after workouts to reduce exercise-induced inflammation. Golden milk is most effective at night, when anti-inflammatory processes are at their peak. I have observed that my clients have better results with these schedules.
Different combinations of beverages can enhance their effects. For example, consume ginger tea in the morning to relieve inflammation during the day. Drink tart cherry juice following exercise to reduce soreness. Finish with golden milk at bedtime. Do not drink alcohol along with medication unless your physician has approved the combination.
Consistency leads to quantifiable benefits. After a couple of weeks of drinking golden milk every day, you can expect your joint stiffness to improve. You may notice that consistent intake of tart cherry juice can adversely affect your post-exercise recovery. You may also choose to track markers related to inflammation, such as the duration of morning joint stiffness, to determine the effectiveness of each beverage over time.
Read the full article: 10 Natural Pain Relief Remedies Explained
