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8 Best Anti-Inflammatory Teas You Can Make Today

8 Best Anti-Inflammatory Teas You Can Make Today

Anti-inflammatory Teas

another natural option for improving your overall wellness

At Well Theory, we’re invested in helping you live better – with less pain, more movement, and better overall wellness. We really want to empower you to take better care of your own health and wellness. At the core of bodily imbalance and pain is typically inflammation, which is why many of our products and resources are geared towards helping you naturally reduce inflammation. Today, we’re sharing several tea recipes you can drink to reduce inflammation in your joints and muscles, so you can get back to your best life.

Teas are simply decoctions of herbs. By extracting certain phytochemicals from the leaves of your particular tea mixture with water, you can produce effective remedies for just about any condition. Today, we will focus on teas that allow phytochemicals to reduce levels of chronic inflammation. By producing your own aromatic decoctions of specific plants and herbs, you can empower your own anti-inflammatory treatment routine.

Plant-Based Remedies

to reduce inflammation

Ginger-Mint Iced Tea

Fill a large pot with 6 cups of filtered water, 6 oz of fresh ginger, and 4 bags of mint tea. Bring the water to a boil; once it is a rolling boil, turn the heat off. At this point, steep the mixture for 6-8 minutes (let the water/herb mixture stand and cool). Next, strain the mixture into a sealed container that you can place in the refrigerator. It is best to use dark glass in theory to protect the tea from UV rays, however, if it is in a refrigerator most of the time this is not a concern. Serve tea over ice.

Ginger is a great, natural way to reduce nausea, but is also a powerful anti-inflammatory. A 2017 study showed that ginger was effective in reducing pain for participants who were suffering from knee arthritis. Ginger can be as effective and much safer than many prescription methods to treat pain.

Mint plants smell and taste delicious, but also contain rosmarinic acid, an antioxidant and anti-inflammatory compound, making this tea recipe both naturally anti-inflammatory but also a powerful resource for scavenging harmful free radicals in your body.

Free radicals are actually unstable molecules with unpaired electrons. These are common in our bodies because they are an unavoidable byproduct of cellular metabolism. The unpaired electrons of free radicals seek a match and can steal electrons from lipids, proteins, RNA, and DNA, causing them damage. Proper balance of these molecules is essential. Chronic inflammation allows too many of these to build up and the cells themselves can be destroyed. Anti-oxidants, like mint, reduce this burden by capturing and neutralizing such species.

Rosehip Tea

Rosehip tea is made from the berries of the rose plant. These berries are powerful sources of Vitamin C, which helps boost immunity, is a powerful antioxidant, and can decrease inflammation and the sensation of pain and oxidative stress.

You can brew rosehip tea from certain rose plants if you have them available, but you can also find loose leaf rosehip tea from most natural health food stores.

Read More: Why You Should Be Using Rosehip Oil

We decided to formulate our new Pain Relief + Recovery Cream with Rosehip oil so you can benefit from these healing properties. This cream is ideal for soothing away aches and pains after exercise, releasing tension in sore joints, and relieving topical pain at the site of application.

Green Tea

Plain green tea often gets overlooked, but it is a powerful anti-inflammatory that has been used in traditional medicine for thousands of years. It’s made from the dried leaves of the Camellia sinensis plant. This is an evergreen shrub that is native to East Asia. A medicinal textbook from the 3rd century AD documents the first acts of drinking tea for treatment. Tea was brought to the Western world by the Dutch East India Trading Company.


The main compounds that promote an anti-inflammatory response are called catechins. Catechins are a type of plant compound, or phytochemical, found in teas, berries, and more that have been proven to have potent antioxidant activity. One of these compounds is called EGCG, or epigallocatechin-3-gallate, which has been shown to be both effective against oxidative stress but is a powerful anti-inflammatory as well. That is, it will reduce the body’s inflammatory response and will also scavenge damaging free radicals.

Green tea, therefore, is both anti-inflammatory on its own but effective against free radicals throughout the body. Again, free radicals are molecules in cells with attached uncharged electrons; these then are able to bond with healthy cells in your body, causing oxidative stress. This oxidation of your cells will result in increasing inflammation, speeding up your body’s aging process, and more.

A lot of oxidative stress can be attributed to lifestyle factors such as an unhealthy diet, breathing polluted air, etc. – which is why including antioxidants in your diet is a great way to reduce inflammation naturally, preventing free radicals from damaging your body and causing inflammatory illnesses.

Green tea can be consumed cold or hot – whichever is your preference. You can find green tea bags in most grocery stores. Make sure it is from a good source, is fresh and is not filled with adulterants.


Cinnamon Tumeric Iced Tea

Tumeric is the key anti-inflammatory agent in this recipe – as it’s one of the most effective herbs for fighting inflammation. Curcumin is turmeric’s main active component and is what gives the spice its yellow color. This compound has powerful anti-inflammatory properties, helping relieve pain associated with osteoarthritis. Cinnamon helps keep your blood sugar levels steady and is loaded with antioxidants. Cinnamon is actually another great anti-inflammatory agent as well.

The great thing about this recipe is that you can more than likely make it from ingredients you already have in your home.

1–2 Tbsp. black or green loose leaf tea (remember, simply emptying a bag of tea will give you ‘loose leaf’ tea)
1/8 tsp. turmeric
1/4 tsp. cinnamon
1 tsp.+ maple syrup, honey, or other sweetener

Steep this mixture in about 3-4 cups of water after boiling for 4 minutes before straining, or add each ingredient to the bottom of a French press and pour boiling water over it, then wait for 6-8 minutes before straining. After you strain the tea, store it in a sealed container. Serve with honey, maple syrup, or even a plant-based creamer for sweetness.

Work With Your Body

not against it

Many pharmaceuticals can have negative side effects, which is why, when appropriate, we advocate for natural or plant-based remedies as a first tier of treatment for most aches and pains. Always consult with your physician before trying a new supplement to make sure none of the active ingredients could interfere with your medications. But also be mindful that most physicians may not know what you are asking about.

At Well Theory, we promote a more intentional, holistic approach to wellness that engages every aspect of your lifestyle – from diet, to exercise, mentality, emotional state, work and family life and more. 

Read the rest of our blog for more resources, and be sure to visit our Herbal Kitchen for even more recipes that can help you reduce inflammation and relieve pain – naturally.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation

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