Dr. Jin's---TOP 5 ANTI-INFLAMMATORIES

foreign clinical Excellence meets excellent results today we're going to talk about my favorite top five anti-inflammatories that you can utilize to impact your life so let's get right into it top five anti-inflammatories number one diet there are a variety of different diets AIP paleo carnivore keto Mediterranean diet FODMAP diet essentially all these diets what they do it really is it reduces the inflammatory load on our body so let's take an example of an AIP diet it eliminates the top five category of foods that causes or most commonly causes inflammation in people things like gluten dairy soy lectins and nightshades let's take an example of a carnivore diet so basically eating meats and organ Meats Etc but what does it really do it eliminates other food proteins that can be inflammatory such as gluten dairy soy right so at the end of the day you can't stay on a specific diet forever but what you can do is do a anti-inflammatory what we call a Elimination Diet and then try to add in foods every three to five days to see if it has a effect on you so if you did a anti-inflammatory diet or AIP diet for let's say six weeks at that time you should be adding Foods back in so you can add in foods that you think are safe and add only one type of food every three to five days and note any symptoms that you may have related to those Foods so the best way to do a diet is to eliminate and then reintroduce so your gut diversity doesn't suffer you need to have different food varieties for your gut to really thrive number two sleep you need deep restorative sleep cannot work on three hours of sleep four hours of sleep you need to sleep at a certain time wake up at a certain time you have to think about sleep hygiene make sure you're not on your computer or your phone immediately before bed I would suggest a very dark room a cool room also will be helpful for a lot of people one of the major things that impacts sleep is Hypoglycemia or low blood sugar oftentimes these patients will eat dinner and because they don't want to gain weight they won't eat anything from like seven o'clock until the next morning however hypoglycemics will get up around two or three in the morning and can't fall back asleep and the reason is their blood sugar will drop around that time and when that drops cortisol will go up it will signal the liver to produce sugar okay when cortisol goes up it wakes you out of a deep sleep so those are the people who will fall asleep okay but will get up in the middle of the night and can't fall back asleep for half an hour hour or sometimes it will go to the fridge and eat something so they can fall back asleep the other is diabetes or insulin resistance where you have high blood sugar those are the people who will fall asleep on the couch watching TV after dinner and then they have a hard time falling asleep afterwards so they have interrupted sleep also they'll have frequent urination so they will get up multiple times throughout the night in other words prostate issues all right so if you have prosthetic issues in terms of hypertrophy you can have some problems with sleep now there are many others but those are your basic ones that impact your sleep cold plunges I had a separate video on cold plunges or cold showers and really it could impact your life significantly so it'll improve immune function speeds up your metabolism decreases pain improves mood and anxiety and exercise recovery is also very good with cold plunges so you see a lot of high level athletes will go into a cold plunge after a very vigorous workout okay number four Stress Management it's very important to manage the stress levels so things like meditation deep belly breathing alternate nostril breathing okay exercise is very important because it helps to manage the stress so some sort of vigorous exercise would be great planning so people also perseverate about things that they have to do they have so many things on their mind that they think they have to do and then they go through the day thinking about it but never really accomplishing it so planning is very important for Stress Management so the night before you jot down all the things you think you have to do for the next day right and it keeps it on the paper not in your mind get up in the morning read your to-do list and you'll be surprised how quickly you can get through your to-do list if you have it on on paper and written down and you have a plan so what you think is many things that you have to do and it's just you know wearing on you if you wrote it down and the plan for it you can get it done pretty quickly most times half day of me time per week what does that mean you should take half a day no matter how busy you are you have children you have work you have your spouse you have business you have whatever it is but you should make half a day of me time available that you can utilize for whatever you want to do that could be catching up on some sleep some people it could be just working on their car some people just going to the movies or just doing nothing so you need half a day of me time per week in order to reduce your stress load obviously there's other stressors that you can't control out of your your hands but you still have to build up your resilience to the stress so you have to do something to help manage that number five intermittent fasting you have eight hour uh eating window and a 16 hour fast or you can do a six hour window of eating in an 18 hour fast four hour and a 20 hour fast you can do a one day fast per week you can do a three day water fast if you like you can also do what we call the lemon lime fast for three days this causes autophagy okay it's important it also prevents those frequent insulin spikes which can be inflammatory so every time you eat or you're eating multiple times a day sometimes it causes insulin spikes and causes inflammation so having intermittent fasting or three-day fast gives you a break from those insulin spikes these you have to be careful if you have severe hyperglycemia you have to be more keto adaptive before you can try to do intermittent fasting if you have hypoglycemia so you have to be careful if you have very low blood sugar bonus laughter you have to laugh okay when I make my videos I have a pretty serious demeanor right but outside of my office and outside of making videos I'm usually laughing and playing around with the kids and really enjoying life because laughter is very healing increases endorphins and encephalines it makes you feel good the good hormones it's also anti-inflammatory watch a funny movie every day okay watch a 30-minute sitcom that you really like you need to laugh in order to heal okay so if you look at my top five anti-inflammatories it actually doesn't include a supplement right supplements are easy right this is good for me I'm going to take some more I'm going to take procurement for my inflammation I'm going to take my quercetin I'm going to take more vitamin D right that's easy to do however lifestyle management which are truly anti-inflammatory and can have true impact on your life is more difficult it's hard to go on a diet it's hard to do intermittent fasting it's hard to do a cold shower right but things that are a little bit more difficult can have a bigger impact on your life it's not just about supplements okay you have to make the lifestyle changes in order to impact your health in a profound way after you do your lifestyle changes that is when you incorporate your supplementation and can have a bigger profound effect for Optimal Health okay my name is Dr Jen sung we're a clinical Excellence meets excellent results and we'll see you guys next week on the healthy side have an awesome day

Channel: Dr. Jin W. Sung

Views: 23,997

Keywords: anti-inflammatory, top 5 anti-inflammatory, sleep issues, blood sugar, hypoglycemia, AIP diet, paleo diet, ketogenic diet, curcumin and inflammation, inflammation, sleep and inflammation, top foods inflammation

Id: tHx9F3dx-LA

Length: 9min 40sec (580 seconds)

Published: Tue Dec 06 2022