The best morning drink to reduce inflammation, according to nutritionists

A chronic inflammation is not always noticeable, although its health effects are notorious. In the long term it can increase the risk of heart disease, type 2 diabetes and other types of problems.

According to nutritionist Johannah Katz, “what we eat and drink can influence chronic low-grade inflammation over time.”.

Although an anti-inflammatory diet and lifestyle include healthy foods, regular exercise, adequate sleep and stress control, the right drink in the morning can also make a big difference: matcha tea. Based on an EatingWell article, we explained why. 

Why does matcha tea help fight inflammation

Helps fight oxidative stress

Environmental pollution, smoking, alcohol consumption, intense physical exercise, poor diet, stress and normal metabolic reactions of the body increase free radicals, which can lead to oxidative stress harmful to cells, one of the main causes of chronic diseases.

Antioxidants, such as those found in matcha tea, help neutralize the harmful effects of these free radicals.

Promotes a healthy intestinal microbiome

Your intestine and the bacteria it contains are essential to a healthy immune system. When harmful bacteria surpass beneficial bacteria in the intestine, their by-products can enter the bloodstream, creating systemic inflammatory responses that lead to a series of chronic diseases and conditions. 

“ As the matcha contains polyphenols and small amounts of fibers from the whole tea leaf, it can promote beneficial changes in the intestinal microbiota,” Katz said. 

A healthier intestine helps reduce inflammation and matcha can play a role in improving intestinal microbiota.

Helps lower stress levels

Although chronic stress seems to only affect the mind, it is actually one of the main inflammatory factors, playing an important role in physical health. 

Control of chronic stress usually involves changes in lifestyle and sometimes follow-up of a mental health professional. Still, the consumption of matcha tea offers additional support. It's a smart trade for sugary morning drinks. 

If you normally drink sugary drinks first thing in the morning, by exchanging them for matcha tea you get a great benefit. Regular consumption of sugary drinks is associated with higher rates of chronic disease and systemic inflammation.

Swap a sugar-sweetened drink for sugar-free matcha, or even matcha with a small honey spoon if you prefer sweeter, will help reduce the amount of added sugars and calories in your morning drink without depriving you of a comforting and welcoming caffeine stimulus. 

Other tips for an anti-inflammatory morning

Start the day with sunshine: if possible, start the day with at least a few minutes of sunshine, either outdoors or sitting in front of a window. Natural sunlight can help redefine your circadian rhythm and reduce systemic inflammatory markers. 

Prioritise Whole Foods: In addition to an anti-inflammatory drink in the morning, concentrate on including in your breakfast foods that combat inflammation. Red fruits, nuts, Greek yogurt with chia or eggs are some examples.

Move: a sedentary lifestyle is a factor known to contribute to systemic inflammation, so incorporating an exercise routine in the morning can help you achieve your goal of steps. 

Control stress: controlling your stress levels is essential to reduce inflammation. Chronic stress keeps the sympathetic nervous system activated, which releases immunosuppressive and inflammatory compounds, causing damage over time. Save time to rest completely and relieve stress is essential.