Reduce Inflammation Naturally with This Daily Green Smoothie
By Dr. Evan Queler | Non-Surgical Orthopedic and Lifestyle Medicine Expert
Chronic inflammation is one of the leading contributors to pain, disease, and accelerated aging. It can affect everything from joint function and back pain to energy, digestion, and your overall healthspan. The good news? You can start to reduce inflammation naturally with something as simple as a daily green smoothie.
Why Inflammation Matters (More Than You Think)
Inflammation is the body’s natural healing response — a powerful tool when it’s short-term and targeted. But when inflammation lingers or spreads systemically, it becomes a silent saboteur of your health.
Chronic inflammation is linked to:
Joint and back pain
Autoimmune disease
Heart disease and stroke
Diabetes and insulin resistance
Cognitive decline and brain fog
Premature aging and decreased healthspan
As a physician specializing in non-surgical orthopedic care and lifestyle medicine, I help patients address the root cause of their pain — not just the symptoms. And when it comes to managing inflammation, food is often the most overlooked medicine.
That’s where food — especially plant-rich, nutrient-dense food — becomes one of the most powerful tools in your toolbox.
How a Green Smoothie Can Help Reduce CRP Levels
One of the most reliable markers of inflammation is C-Reactive Protein (CRP). Elevated CRP is associated with increased pain, a higher risk of chronic disease, and a shorter lifespan.
A landmark study found that drinking a 32-ounce anti-inflammatory smoothie daily for just one week resulted in a 43% drop in CRP levels. That’s a powerful, drug-free, and natural way to reduce systemic inflammation — starting with your blender.
The Secret Ingredient: Dark Leafy Greens
Dark leafy greens are a foundational component of any plant-based anti-inflammatory diet. In this smoothie, just 8 ounces per day (about ½ a pound) can help:
✅ Reduce your risk of heart disease, stroke, and certain cancers
✅ Strengthen your immune system
✅ Support healthy weight management
✅ Protect against air pollution (a top global health risk)
✅ Improve skin health and strengthen bones
These benefits come from a rich concentration of antioxidants, omega-3s, and phytonutrients — making this smoothie a key tool in any natural pain relief strategy.
The Anti-Inflammatory Smoothie Recipe
This smoothie is designed to be convenient, enjoyable, and effective — something you can sip on throughout your day or enjoy as a full meal. And truthfully, it’s the best smoothie to help reduce chronic inflammation.
Tip: This recipe makes about 32 oz. You can save leftovers for your next meal or the next day!
Blend the following in a high-speed blender:
🥬 8 oz dark leafy greens (kale, baby bok choy, baby kale, etc.)
🫐 2.5 cups frozen fruit (like blueberries)
🍌 ½–1 banana
🍫 1 tbsp unsweetened cacao
🥄 1 tbsp ground flax
💧 1 cup water
🥛 ½ cup unsweetened soy or almond milk (vanilla optional)
FAQ: What Patients Ask About This Smoothie
Can smoothies really help with inflammation and pain?
Yes — when built around functional medicine principles, this type of anti-inflammatory smoothie can help your body recover naturally. It’s packed with ingredients shown to reduce CRP levels, calm inflammation, and support joint and muscle health.
What if I’m not a fan of leafy greens?
Start slow — baby spinach and baby kale are milder in flavor, and the fruit helps mask any bitterness. You’ll adjust quickly, and your body will thank you.
Is this safe for people with chronic illness or taking medication?
Generally yes — but if you’re on blood thinners or have kidney issues, speak with your doctor first. This recipe is rich in vitamin K and fiber, which may need monitoring in some medical conditions.
Can I swap ingredients?
Definitely. Try rotating in Swiss chard, arugula, or dandelion greens for a different nutrient profile. A diverse diet supports a healthy microbiome, which also plays a role in managing inflammation.
One Small Habit, Big Long-Term Results
This isn’t just a smoothie — it’s a daily dose of real, nourishing medicine. By making one small, consistent change, you can begin to reverse inflammation, improve how you feel, and build the foundation for a longer, healthier life.
Whether you’re navigating chronic joint pain, working to improve your mobility without surgery, or just looking to extend your healthspan, this simple routine is a great first step.
Ready to take the next step?
✅ Schedule your consultation to explore natural, non-surgical solutions tailored to your needs.