Winter in India brings more than just chilly mornings; it often triggers joint stiffness, bloating, slower digestion, and increased inflammation. Hot, anti-inflammatory drinks can help your body cope with the seasonal load by improving circulation, supporting immunity, and regulating inflammatory pathways. When consumed warm, these drinks increase vasodilation, enhance absorption of active compounds, and soothe the gut, which is your body’s inflammation command centre. Read, sip, and soothe that inflammation!

1. Ginger and Lemon Infusion

• 1-inch piece of fresh ginger, sliced
• Juice of ½ lemon
• 1 cup warm water

Sounds basic, but works wonders because:

Ginger’s anti-inflammatory power:

Ginger contains gingerols and shogaols, which several studies, including a 2020 review in Phytotherapy Research, show significantly reduce inflammatory markers like CRP and prostaglandins (both involved in the body's inflammatory and immune responses).

Digestive & gut benefits:

A 2021 study in the Journal of Ethnopharmacology found that ginger enhances gastric emptying, reducing winter bloating and heaviness.

Lemon’s antioxidant edge:

Lemon is rich in vitamin C and flavonoids such as hesperidin, shown in a 2019 Nutrients study to lower oxidative stress and support immune regulation.

Why warm water helps:

Warmth increases blood flow and improves absorption of gingerol compounds, making the infusion more effective during cold temperatures.

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Special Tip: If you live in New Delhi or North India, where AQI levels dip severely, sipping this drink in the morning helps combat oxidative stress. It’s especially helpful for those waking up with a scratchy throat or congestion.

2. Triphala Tea

• 1 teaspoon triphala powder
• 1 cup boiling water
• Steep for 5–7 minutes

What makes it a must-have?

Triphala is made from amla, bibhitaki, and haritaki, and is one of Ayurveda’s most researched formulations.

Antioxidant powerhouse:

A 2020 study in the Journal of Ayurveda and Integrative Medicine showed Triphala’s polyphenols significantly reduce oxidative stress by enhancing glutathione levels.

Gut-inflammation regulator:

A 2021 clinical trial published in BMC Complementary Medicine and Therapies found that Triphala supports healthy gut microbiota by increasing beneficial bacteria like Bifidobacterium, thereby lowering gut-driven inflammatory responses.

Boosts metabolic health:

Research from 2019 in Phytomedicine indicated that Triphala may help improve lipid profiles and reduce low-grade inflammation common in sedentary lifestyles.

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Special Tip: Perfect for corporate professionals travelling early in cold mornings and dealing with irregular meals. Triphala tea helps maintain digestion and reduces inflammatory load from long sedentary hours and cold-weather sluggish metabolism.

3. Coriander Seed and Cumin Tea

• 1 teaspoon coriander seeds
• 1 teaspoon cumin seeds
• 1 cup boiling water
• Steep for 5–7 minutes

Here’s why you should add this to your diet now:

Coriander’s anti-inflammatory oils:

Coriander seeds contain linalool, which a 2021 study in Food Research International showed reduces markers like TNF-α and IL-6 (pro-inflammatory cytokines that play significant roles in the immune system).

Cumin’s digestive and metabolic support:

A 2020 randomised controlled trial in the Journal of Functional Foods found that cumin improves digestion, reduces gas formation, and has anti-inflammatory effects through its compound cuminaldehyde.

Warm seed infusions improve circulation:

Warm seed teas help ease winter-induced digestive slowing and improve nutrient absorption, especially after heavy meals.

Related Story: Your Guide To Adaptogenic Teas For Mental Health

Special Tip: Great for families in northern and central India who tend to eat heavier winter foods like parathas, ghee, paneer, and festive sweets. Drinking this tea after meals reduces heaviness and inflammation.

Winter is the perfect season to slow down and nourish your body, and these three anti-inflammatory drinks offer a simple yet powerful way to support that process. Each warm infusion works at multiple levels like soothing the gut, easing oxidative stress, supporting immunity, balancing metabolic health, and helping your body cope with seasonal triggers like pollution, heavier meals, sedentary routines, and cold-weather inflammation.

For personalised guidance, nutrient-optimised diet plans, and winter-specific anti-inflammatory meal strategies, consider consulting an experienced UR.Life dietician. A customised approach ensures safe, effective, and sustainable results for your long-term health.