Teas To Reduce Inflammation

Inflammation is one of the body’s natural responses to protect and heal itself.  Acute inflammation can last a few hours or days.  Modern day life can result in muscle aches, stiffness and joint pain.  Staring at a computer screen or mobile device for long periods of time can cause neck and shoulder pain.  Extra sets at the gym or one too many pick-up games can hurt for days.

Chronic inflammation can have many causes, including an untreated infection or lingering injury.  Other causes include exposure to environmental pollutants and long-term stress.  Contributing factors that heighten inflammation include smoking, alcohol, and obesity.

Long-term inflammation puts the body in a constant state of alarm, which is not good.   Research shows that chronic inflammation can play a role in conditions such as asthma, rashes, and fatigue.  Increased risk of heart disease, cancer, diabetes, and Alzheimer’s has also been linked to chronic inflammation.

Steroids and nonsteroidal anti-inflammatory drugs (NSAIDs) can control inflammation, but long-term use has been linked to ulcers and kidney disease.

We may not be able to surf like 5-time World Champion and Olympic gold medal winner Carissa Moore, but we can take steps to manage inflammation like a champ.

1. Choose foods and drinks that are high in antioxidants, polyphenols, and have anti-inflammatory properties.  Reduce or avoid foods, drinks, and smoking that contribute to inflammation in the body
2. Monitor your environment for irritants and pollutants
3. Manage stress
4. Exercise regularly
5. Reduce blood sugar
6. Control body weight

Tea To Manage Inflammation

Add tea to your anti-inflammation arsenal to reduce or prevent inflammation through its rich concentration of polyphenols and other phytonutrients, which can neutralize harmful free radicals and inhibit the production of inflammatory proteins. Research shows compounds in green, black and herbal teas that contain specific anti-inflammatory ingredients like turmeric and ginger, can block signaling pathways that trigger swelling and pain, and soothe discomfort and stiffness caused by conditions like arthritis.

Top Anti-Inflammatory Teas

Green Tea: The EGCG (epigallocatechin gallate-3) in tea is one of the most powerful antioxidants for reducing inflammation. 

Turmeric Tea: Curcumin in turmeric is commonly known to help reduce to inflammation in the heart, joints, and muscles.

Ginger Tea: Ginger is rich in antioxidants and compounds that help reduce inflammation. There is evidence that compounds in ginger may help manage inflammation associated with rheumatoid arthritis, psoriasis, lupus, and inflammatory bowel disease. *

Black Tea: Like its green tea counterpart, drink black tea for theaflavins, which can help control free radicals. A study found that participants who drank black tea for 6 weeks reduced their C-reactive protein levels, an inflammatory marker, compared with a placebo group. **

Camellia sinensis-based teas (white, green, oolong, and black) all have proven anti-inflammatory properties because of their antioxidant content.  Research on black teas has shown it to relax arteries and blood vessels to help with circulation which can reduce the risk of heart attack and stroke.

Hot and Iced versions of these are equally effective at managing inflammation. Add these to sauces, smoothies and mocktails. Look to switch out a soda, juice or cup of coffee for one of these daily.