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Language: en
Chronic inflammation is one of the most
common and overlooked causes of health
issues in our modern world. You might
not feel it at the moment, but there's a
good chance that you have inflammation
that's just smoldering like a fire in
the forest inside your body right now.
Toxins in our air, toxins in our water,
offging solvents that are coming out of
our furniture, out of our carpets,
things that can trigger chronic
inflammation in our bodies. But you know
what one of the biggest culprits is?
That is the good news is that we can
actually lower inflammation in our body
and we can control it with the right
diet and lifestyle. But I'm going to
tell you what to watch out for, how you
can actually mitigate or minimize the
amount of inflammation in your body, how
do you counter it, and what are some of
the foods that can be useful.
[Music]
[Applause]
Chronic inflammation is one of the most
common and overlooked causes of health
issues in our modern world. You might
not feel it at the moment, but there's a
good chance that you have inflammation
that's just smoldering like a fire in
the forest inside your body right now.
Because even though we would like to
think that we're living a normal life,
um, if you live in the normal world,
we're surrounded by forces and factors
and things that can trigger chronic
inflammation in our bodies. What am I
talking about? I'm talking about toxins
in our air, toxins in our water. I'm
talking about offging solvents that are
coming out of our furniture, out of our
carpets. I'm talking about microplastics
that are found in our shampoo and our
toothpaste and our food packaging.
Talking about the ultraviolet radiation
that comes from the sun, all right? Uh
and hits your skin. I'm also talking
about the invisible radioactive radon
that comes up from the earth beneath our
feet and actually irradiates our body.
These are all stressors you might not
even know that you're being exposed to,
but they're all around us. And all of
these things can cause inflammation. But
you know what one of the biggest
culprits is? That is stress. I'm talking
about stress in the world, the economy,
wars, conflicts, other bad news that we
hear about every single day non-stop on
our phones and our devices. If all these
things sound familiar to you, the
stress, the exposures, etc., you
probably have some chronic inflammation
going on. So, in this video, I'm going
to tell you what to watch out for, how
you can actually mitigate or minimize
the amount of inflammation in your body,
how do you counter it, and what are some
of the foods that can be useful? Because
the good news is that we can actually
lower inflammation in our body and we
can control it with the right diet and
lifestyle. So by the end of this video,
you're going to have the tools to
recognize the signs of inflammation in
your body, understand its root causes,
and know what you can do with the
changes you can make to take control
using your diet to turn down
inflammation. So you want to learn all
this stuff, you got to watch to the end
of the video. Are you ready? Let's go.
I'm going to start by talking about the
signs that you're going to be looking
for that there's chronic inflammation
going on in your body. The first sign is
fatigue. Right now, who isn't tired
every now and then? But I'm talking
about chronic fatigue. I'm talking about
the fatigue that just, you know, hits
you out of the blue and you haven't been
exercising and um uh then you've been
getting enough sleep. Well, chronic
inflammation causes fatigue. And it's
not just the kind of tired you have
after a long day. The deep, it's a deep
constant exhaustion doesn't seem to go
away. Doesn't really have an
explanation. Doesn't matter how much you
sleep. And researchers from the
University of Washington, uh, the School
of Medicine published a study that
showed that chronic inflammation causes
your mitochondria to malfunction. Let me
explain this to you. Mitochondria, uh,
is probably a term you might have heard
about. It's actually in the news a lot
now. Mitochondria are little organs
inside our cells. So, we got about 40
trillion cells inside our body. They're
small, okay? Can't see them with a naked
eye, but you can see them under the
microscope. And inside each cell
is a little battery, a little
powerhouse. And that powerhouse is
called the mitochondria. When I was in
medical school, I remembered it by
saying it's a mighty mitochondria.
Mitochondria. All right. These
mitochondria generate energy in our
body. And when we have inflammation, the
mitochondria, the energy generators
uncompromised. It's kind of like like a
battery that's weak. So chronic
inflammation weakens the mitochondria,
which means that the the powerhouses of
your cell can't generate the energy that
you need to be able to function
properly. So what happens? You get
tired, very tired, fatigued. This is one
of the signs of chronic inflammation
that's going on if you actually are
fatigued and you don't have an easy
explanation for it. Okay. So, how do you
solve this problem? All right. Well,
obviously reducing inflammation is
absolutely key. But here's a couple of
little tricks uh that research has shown
that can help support your mitochondria,
the mitochondria, the powerhouses of the
cell. All right? To give your body the
energy it needs, you have to support
those mitochondria. And foods that have
anti-inflammatory properties can benefit
your mitochondria. Um, and and the foods
contain polyphenols,
also called bioactives. And these
polyphenos are things like anthocyanins,
which you would actually find in
blueberries and blackberries or
corsetin. You might find that in an
onion or an apple. All right. Um, and
omega-3 fatty acids uh can also lower
inflammation. These are the healthy fats
that you would find in salmon and
mackerel and shrimp and squid. Of
course, you can actually take a
supplement as well. These foods counter
inflammation to help your body's
mitochondria so they can actually
generate more energy. All right, so
first sign of chronic inflammation could
be fatigue. And the explanation is that
chronic inflammation compromises,
damages your mitochondria. These are the
powerhouses that generate energy. All
right. So you want to actually lower
inflammation uh to try to rescue the
mitochondria so that they can give you
the energy that you need. All right.
Second thing to look for telltale sign
of of chronic inflammation is
joint pain or joint swelling. All right.
Now, if you're somebody who actually has
a history of joint um problems, you're
going to know exactly what I'm talking
about. But guess what? A lot of us go
around with life, you know, just kind of
dealing with joint issues, stiffness,
soreness, discomfort from time to time.
All right? Um, that can be normal. But
if your joints are continuously
uncomfortable or if they're swelling,
they're hurting all the time. Very
likely they're inflamed. And that
inflammation your joints could be a sign
that there's other inflammation going on
as well. It's just that in the joints,
it's so pinpoint you can actually feel
it. And by the way, the joints
themselves can be inflamed, for example,
an arthritis. And that inflammation
signals that that can seep right out of
the joints into your bloodstream and
give you even more whole body
inflammation. So joint pain actually can
be a sign of chronic inflammation. Now
researchers have looked at this research
from the University of North Carolina in
Chapel Hill looked at joints and chronic
inflammation. All right? They found that
uh if you have osteoarthritis, that's
bone on bone grinding, wear and tear, uh
uh kind of arthritis, you actually get
inflammation where the bone is grinding
against the bone. Inflammation gathers
because of irritation. Now you've got
chronic inflammation that can seep out
elsewhere in the body as well. All
right. So, what are some of the things
that you can actually do to lower joint
uh inflammation, which is also lowering
inflammation elsewhere in your body?
Well, guess what? The spiced turmeric
could be helpful because turmeric
contains a um a bioactive called
kurcumin. And kurcumin has been studied
in joints to lower inflammation in
joints. All right. Um it's very powerful
anti-inflammatory.
Another food that you can actually have
to lower inflammation in joint pain or
joint discomfort are omega-3 fatty
acids. These are the omega-3s you find
in salmon um or mackerel or anchovies or
cod or hake or halibit. All right, you
can find them in walnuts and tree nuts
or chia seeds. All right, all of these
sources, natural sources of omega-3s can
actually lower inflammation. By the way,
I discovered recently that a spring
plant called the fiddle head, it's a
wild forge plant, one of mother nature's
top sources of natural omega-3s.
Lowering uh inflammation from a joint
perspective, can actually be very
beneficial for overall inflammation. And
joint pain itself can be a sign you've
got chronic inflammation running around
in your body. Now, here's a flip side.
The flip side is what are the foods that
actually can make your joint
inflammation worse? Well, it turns out
ultrarocessed foods can do that. All
right, they could have highly processed
vegetable oils. They could have trans
fats. Both are inflammation triggers. Uh
they make inflammation rise. And they
can actually have a lot of additives,
artificial flavorings and colors, uh
added sugar, uh preservatives, all those
things can help to trigger inflammation
as well. I'm not talking about, you
know, every now and then you uh sneak a
couple of bites of some snack that you
grew up on. That's not what I'm talking
about. I'm talking about regularly
eating every single day, maybe a couple
of times a day, some sort of
ultrarocessed food. That is actually a
um a bad path to take and but it's easy
to actually cut down or cut out and swap
it out with some of the foods that are
naturally uh anti-inflammatory.
Okay. What's another uh sign that you
might have chronic inflammation? Turns
out digestive issues, your tummy isn't
really comfortable, right? We've all had
that experience. Well, if your abdominal
uh area has discomfort, you're gassy,
can't quite get comfortable, you've got
some belly pain of some sort, it's just
chronically there, these digestive
issues can signify you've got chronic
inflammation going on in your body,
starting with your gut. All right?
gassiness, bloatiness, abdominal
discomfort after um a meal or maybe not
even after a meal but between meals.
Sometimes the signs are subtle, right?
Um we tend to marginalize and not pay a
lot of attention to how our gut feels
even though we're aware of it. But I'm
telling you, pay attention to your gut.
That gut contains microbiome, the
healthy gut bacteria, very very
important for lowering inflammation. In
fact, the lick of gut health and
inflammation was studied by researchers
at the Imperial College in London. All
right? And they looked at how changes in
the gut microbiome are linked to
lowgrade chronic inflammation. All
right? By the way, this kind of
inflammation also is a setup and
contributes to the formation of vascular
disease. So, you don't want to have a
problem with your circulation. That's a
setup. When your blood vessels are sick,
you the rest of your body has no chance
of actually having optimal health. So,
you don't want to actually have
inflammation that can damage your
circulation, your vascular system. The
other thing um that uh inflammation,
chronic inflammation can do is
contribute to the development of type 2
diabetes. And you definitely don't want
to actually do that. You want good gut
health to be able to actually lower
inflammation, to be able to help steer
you away from some of these chronic
diseases. Nurturing gut health is very
important. Uh restoring your gut health
through diet and lifestyle. You can
actually take probiotics that can
actually be uh helpful uh as well. Um
let your gut bacteria help to heal your
body and turn down inflammation.
So what are some of the practical tips
that I can give you on gut health and
lowering inflammation? Well, focus on
foods that are prebiotic or probiotic.
Let me explain to you what that means.
Foods that are prebiotic, that means um
foods with polyphenols, for example,
have a powerful effect by helping to
feed your gut bacteria and make them
feel um uh feel better, function better.
And you can actually get a lot of these
uh prebiotic polyphenol rich foods in uh
foods like berries, uh strawberries,
raspberries, blackberries, blueberries.
You can get it in leafy greens. All
right? uh which have dietary fiber. You
know, carrots, stone fruit, peaches, uh
plums, anything with a little pit in it,
uh apricots. And you want to eat foods
that have dietary fiber. The dietary
fiber can work along with the
polyphenols. Your gut particularly, gut
bacteria particularly love, and again,
well-fed bacteria, you might have heard
me say this before, release short chain
fatty acids. These are metabolites from
the fiber. And uh these short- chain
fatty acids come out from the bacteria.
they're which are in your gut. They
diffuse into the bloodstream. They
circulate everywhere. And guess what?
These short- chain fatty acids, scaffas,
actually lowers inflammation. And by the
way, don't forget about fermented food
because eating fermented food can also
benefit your gut bacteria by adding
healthy bacteria uh to your system. What
are some of the foods that are
probiotic? Yogurt, kefir, kimchi,
sauerkraut. These are just a few of the
of the foods that have actually like in
many old cultures, ancient cultures. Um,
people have been using these for
centuries to improve gut health. Now, I
also want to tell you, you want to avoid
some of the foods that can hurt gut
health because when you damage your gut
health, guess what? Inflammation starts
to rise, goes through the roof. What are
some of those foods you want to cut down
or cut out? Well, ultrarocessed foods.
All right? artificial additives,
coloring, flavoring. All right. Um, uh,
preservatives, uh, sweeteners,
sweeteners, uh, that, uh, artificial
sweeteners. Turns out that even though
the research is still early days, many
of these artificial sweeteners like
sorbatl, spartame, looks like they hurt
the gut microbiome as well. Not what you
want to do. All right? I'd avoid it. All
of these things that hurt our gut
microbiome actually makes inflammation
rise in our body and we might feel them
in our joints or or elsewhere or our
gut. Now that you know that there are
many subtle signs of chronic
inflammation, fatigue, joint pain, belly
discomfort. All right, these are the
things you probably experienced before.
All right. And I'm just telling you,
most likely if you're watching this
video and you're living planet Earth in
today's world in a major city, you're
probably dealing with a little bit of
chronic inflammation um that's that's
inside you right now. So, cut down on
those ultrarocessed foods. Uh try to
avoid those toxic exposures in your home
and when you're going outdoors. All
right? Good sleep is also important for
lowering inflammation because when you
actually have poor quality sleep, guess
what? your um your inflammation levels
are going to rise. So, lots of things
that you can do, small meaningful
changes with your diet and lifestyle
that can reduce inflammation and improve
your overall health. If you found this
video helpful, don't forget to subscribe
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evidence-based health information to
give you. Don't forget to share this
video if you know somebody, whether it's
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think can benefit. I got a lot more
videos coming down the pike to share
with you. So, I will catch you on the
next video. Dr. Lee out. Hey, if you
like that video, then you're going to
love this one. Check it out.