Kind: captions
Language: en
today we're talking about inflammation
and I want to share five foods that you
can add to your diet right now to help
calm inflammation which is an
overactivity of a natural part of your
immune system okay the first food is
actually not one food it's four
different foods because they're all
foods that contain vitamin C so that's a
whole category itself vitamin C
containing foods what are some of the
examples oranges strawberries broccoli
and cherry tomatoes a study in Japan
from their Mian prefecture actually
looked at 196 women who had autoimmune
disease it's a serious one called lupus
which is highly inflammatory huge
amounts of inflammation throughout the
body and what the researchers did is
they actually wanted to figure out how
much food they were eating that
contained vitamin C whether it's high
levels or low levels and what the
correlation between vitamin C in their
diet was with lupus flares these are
huge inflammatory flares they're
extremely uncomfortable and here's what
they found they found that the women who
ate the highest levels of vitamin C
containing foods all right again we
talked about this these are Citrus like
oranges strawberries broccoli cherry
tomatoes as an example that the women
who had the highest levels of vitamin C
contain Foods had a 74% reduction in
lupus flares that's a huge difference
now how much vitamin C in the food was
beneficial well the dose that they
calculated from this research study was
154 milligrams per day of vitamin C all
right so what does that translate into
in terms of the foods well I'll tell you
that's the amount of vitamin C that you
would find in only 1 of a large orange
you know that's probably four slices
that that orange or 1 and 1/2 cups of
sliced strawberries or two cups of raw
broccoli or eight cups of uncooked
cherry tomatoes now if you gave me eight
cups of cherry tomatoes and you gave me
a sauce ban I'd cook that down into less
than two cups of tomato sauce all right
that's not very much those are easy to
attain levels of food now how does
Vitamin C work in a lot of different
ways but one of the ways that vitamin C
has been shown to work in the body is
that increases your body's special kind
of immune cells called T Reg cells these
are t- regulator cells tea cells are
special parts of your attack cells for
your immune system against enemies and
t-regs actually turn down the attack
cells right so this is the volume down
switch in your immune system and vitamin
C turns that volume down
anti-inflammatory in the context of
autoimmune disease really helpful to
know the fifth food I'm going to tell
you about is green tea green tea
contains a caken all right these are
polyphenols that are called
egcg Epi Gallow kakan 3 galate
egcg and you know what egcg does from
green tea it also increases those T regg
cells the same cells that are the volume
switch should turn down the volume of
your inflammation turn down the voluming
immune system very helpful for
autoimmune disease and in fact in the
lab researchers have shown that the
cakin egcg from green tea also reduces
inflamatory markers in the blood all
right and this also is CR critical for
reducing uh autoimmune diseases and you
can measure it with um by looking at
these inflammatory markers in fact a
clinical study of green tea looked at 68
women who had lupus right this is this
autoimmune disease packed with
inflammation that and they what they
shows that that the drinking the
equivalent of five cups of green tea a
day cuts the lupus activity down by
50% now you might say how can I drink
five cups of green tea day I can tell
you it's really easy if you actually
fill up a mug uh with hot water and Brew
some green tea in it like a tea bag or
fresh a whole leaf green tea and you
just sip on it every day when it gets
slow um uh you just fill up the water
again you will easily over the course of
a day fill it up again five times all
right people in Asia are drinking 10
Cups of Tea a day without thinking about
it so not too difficult to actually do
the other thing with this study of women
with tea and lupus showed that the green
tea drinkers also had a 30%
Improvement in their quality of life
which they measured in this study better
quality of life decrease
inflammation sipping on five cups of
green tea a day that is something that
is pretty easy to achieve now let me
just sort of tell tell you a little bit
about uh green tea because green tea is
not the only tea that has ECG but
there's a variation of green tea which
is matcha matcha is an amazing powdered
form of green tea that you can get if
you go to the sushi bar and you ask for
green tea they'll often give you matcha
all right it's a super green tea it's so
concentrated that in fact you can't see
through it and when you sit it you're
getting this nice grassy green tea
flavor matcha isn't just a steeped green
tea matcha is the entire Leaf of the tea
plant ground into a fine powder so when
you it's got many more polyphenols that
are much more
egcg so think about it you have tea
leaves that are picked from the tree
maybe put into a sachche and you're
steeping it you're getting some of the
egcg out of course if you have whole
leaf green tea you're just you know the
egcg is just dissolve out from in a hot
water into the tea that you're actually
drinking guess what you're still leaving
some of the polyphenol the egcg into the
leaf ah different with matcha with
matcha you're drying the leaf and
powderize the whole thing so you get
every bit of that ecgc when you're
actually having matcha the other thing
that's an advantage of matcha tea is
that you're getting all the dietary
fiber that's found in the tea as well
when you steep a a cup of tea with a tea
bag or loose tea leaves you're not even
the fiber that's in the leaf but when
you have matcha you are drinking all
that dietary fiber as well dietary fiber
into your gut lowers inflammation right
because good gut microbiome wellfed M
microbiome microbiome that gets to drink
enjoy the tea that you're drinking um
actually stimulates uh them and what
they do is they produce short chain
fatty acids acetate proprionate pate and
these short chain fatty acids get
released by the bacteria into your
bloodstream and that lowers inflammation
as well now what about Beyond green tea
turns out there are other teas that also
have
EGC a wulong tea which is a kind you
find in a Chinese restaurant it's kind
of a slightly ferment slightly oxidized
tea black tea like English breakfast tea
Earl Gray tea also contains egcg and
even the super dark teas like poer tea
which is a Ultra fermented Smoky tea
also contains and some of this kakin as
well so you don't need to actually just
stick with green tea you can get enjoy
all kinds of tea hey there I have
another resource to share with you it's
my free guide to foods for your gut
brain axis in case you haven't heard we
now know that feeding our gut microbiome
that's your Healthy gut bacteria is one
of the most important things you can do
to lower inflammation and improve
overall health in your body including
brain health and we're just beginning to
learn how taking care of your microbiome
can reduce your risk of developing heart
disease dementia cancer and many other
serious inflammatory conditions so you
don't want to miss out on my guide
because I give you five food
recommendations that you want to eat
right now that will help optimize your
microbiome and protect your gut brain
axis check out this resource it's
available for free right now in the
caption below now back to the video one
pro tip about tea you don't want to
actually have microplastics with your
tea okay so make sure that when you're
actually uh dunking tea bags that the
bags aren't made with plastic um some of
the beautiful pyramid shaped tea bags
are actually made with nylon all right
like panty hose and when you actually
dunk that kind of a bag in your cup of
hot tea the hot water actually dissolves
off guess what a billion plastic
particles into your tea and you drink it
you don't want to be doing that all
right so hold te leaves much better all
right uh or paper bags of your steing or
te's also okay uh or matcha is just
taking a powder itself and that's good
po also usually break off a block and
you put it in there and that's really
great there is actually powdered teas as
well uh I've actually had powder teas
which is you know tea that's been brewed
all the water is boiled off they collect
the powder on it and now it's like super
easy to dissolve that's a very
convenient way no tea leaves no tea bags
and you get all the polyphenols super
concentrated in there um I would
actually suggest trying that as well so
hope you got something out of this and
thanks for watching hi there if you
enjoyed watching this video I know
you'll love the next one stay here and
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