The Anti-Inflammation Plan You Need More Then Ever

[Music] one of the busy the biggest mysteries of this pandemic is being unraveled right now by doctors and researchers around the globe why do some people get covert 19 and have mild or no symptoms while others wind up in the icu i know a lot of you at home are wondering the exact same thing and the answer may be this inflammation that's why today i'm teaming up with world renowned leader in functional medicine dr mark hyman to bring you the anti-inflammation plan you need now more than ever mark welcome to the show what is the supposed connection between inflammation and the bad covered reactions we're seeing in some people well mammoth great to see you again and we know that inflammation is driving so many of the complications of covet 19 and the reason it's a problem is that americans are inflamed and why are we inflamed because being overweight or obese or having a chronic illness or even being older are all states of inflammation and so we're all a pre-inflamed population mamma in fact 88 of us are metabolically unhealthy and so have some degree of pre-inflammation that means most of us so it's like putting gasoline on a fire when you get coveted it's an inflammatory explosion known as the cytokine storm it's when it's body attacks its own tissues and cells and it's the major driver of why people end up in the hospital in the icu on ventilators and even die from covet 19 it's this pre-inflammation so it's not the virus so much that kills this amendment it's this overwhelming inflammation that results from the immune system that's already on high alert and pre-inflamed it's so stunning that they're actually reports of many patients dying of covert 19 not actually having the virus in their body anymore that's why experts are honing in right now on this inflammatory issue because if you can stop it you can save lives so in fact at george washington university scientists looked at five different biomarkers linked to inflammation in their copper19 patients you don't have to memorize these but as doctors we look at these all the time and they found higher levels were associated with a greater risk of needing a ventilator or an icu admission in fact it's one of the things we worry about most is seeing those numbers change now of course we still don't have a solution for curing covert 19 but we do know how to fight inflammation and i'm sharing those tips with you today together with dr hyman the first step of our anti-inflammatory inflammation plan is to start your morning with a cup of antioxidants to get it you go for these a cup of blueberries raspberries strawberries i can count the number of blueberries here as some might do but just you know it's it's a palm full that's the right amount that your body wants to eat anyway and you'll feel better uh without realizing it on the inside the easiest way to get this into your body is with a smoothie like the one i have here right it packs an anti-inflammation punch and it's got almond milk bananas little cinnamon then almond butter which i happen to adore some spinach you will get your spinach with this and you won't even know it so your kids can have it as well and blueberries and they're the real heroes the blueberries so dr hyman you love berries you're talking about them all the time why are they so critical for fighting inflammation well there are so many powerful anti-inflammatory compounds in foods and you listed a lot of them in your smoothie and there's 25 000 different of these phytochemicals and blueberries have among the most powerful anti-inflammatory antioxidant uh kinds of these chemicals in in the in the plant kingdom so they're powerful anti-inflammatory benefits for the heart and the brain they contain a very special ingredient one of these phytochemicals a flavonoid called quercetin now quercetin is something that's being studied in cova 19 it's something that helps to fight the virus and it's been linked to fighting cancer and it may be helpful as an insurance policy against coven 19. so it's great to have your blueberries in the morning to get all the antioxidants in the course of tin plus they just taste damn good yeah i love the taste as well but amy is here she just made this smoothie at home amy i love this kind of stuff so people don't actually always trust my taste buds but i want you to give the verdict how does it taste to you it is delicious i love it i knew about the antioxidant properties of blueberries but i had no idea about the anti-inflammatory so thank you very much and so i i really i know that i couldn't live without something healthy every day and i appreciate everything you do dr oz to help us encourage us to keep being healthy and do you like my beach oasis i brought you to a beautiful place yes i was stunned by it actually especially you're dancing back and forth i wasn't sure you were listening to us anyway i'm glad you liked the taste good i was listening if you enjoy the taste you'll actually drink the beverage which is why i think it's a great move to incorporate these kinds of uh additives to your day okay the next step in our plan to spice up your life is to use a teaspoon of turmeric a day dr hyman turmeric is an anti-inflammatory food that's very popular what makes it so powerful well i i love my turmeric here's mine i got it tons of it in the house because i love to cook with it and here's the reason why of all the plant compounds of the 25 000 molecules in the plant kingdom that benefit our health and our medicine curcumin which is in turmeric which is what the spices is probably the most powerful anti-inflammatory food out there it's basically nature's ibuprofen and it's a key source of this polyphenol called curcumin and it just knocks everything out of the park in terms of being an anti-inflammatory now the goal is to try to get this every day and a good rule of thumb is if there's about 200 milligrams in a teaspoon of fresh or ground turmeric and you want to get about 500 a day so two teaspoons a day in your food is great i love turmeric teas i love tumeric and smoothies i love putting it in vegetables i love making curries my golden cauliflower is amazing i roast vegetables with it and it's just so easy to use and it's so important and it needs to be part of everybody's everyday regimen to believe it or not and this is one of your recipes by the way this is just a good example very simply made out here there's some turnips of carrots beets and onions which i happen to love all root vegetables anyway but you add a little bit of olive oil and then turmeric is again what gives it that extra little punch of antioxidant power that you need and you end up with this and these roasted vegetables oh i mean you cannot beat these they're good dr hyman is so jealous of me right now because i'm eating this and he's watching that i'm usually getting with you on stage but you can also add other things that are anti-inflammatory like ginger and chili so you can spice it up and spices have among the most powerful phytochemicals in them for inflammation so it's great to spice up your life with all kinds of spices and it also makes food taste good and means you need less salt and it's just really good for you you know i would mail this to you in cleveland but i don't think it'll last so thanks man you have to enjoy it by coming over for dinner by kerosene through me all right and finally a little tip for everybody you got to add a sugar step down snack to afternoon the average american has 18 teaspoons of sugar every day and sugar is incredibly inflammatory but going cold turkey on your sugar cake is it's just not easy to do so thankfully we got a strategy that makes sugar detoxing easier than ever every afternoon listen carefully when you normally would reach for a candy bar or sugary coffee drink you're going to reach for a bag of almonds wait for it wait for it and three dark chocolate pieces that's right i'm giving you three not holding back on you right then week two when you're reaching for your bag you're gonna say those same almonds but this time only two squares and by the third week one square here's the deal the chocolate's heart healthy anyway even if you stayed three squares that'd be you know tolerant of it but this way you get down on the amount of sugar you're eating and you won't even miss it doc time and i appreciate all you do to share the wisdom around these uh these insights your wonderful book food fix is out right now so well please check it out good luck to you mark thank you ma'am great to see you up next there's promising research about a vitamin some say could be a game changer for surviving covet we're getting into that next [Music] [Applause] we're back with the anti-inflammation plan you need now more than ever we're into the last step got to add a daily vitamin d supplement there's new research from the university of chicago is concluding that people with a vitamin d deficiency are nearly twice as likely to test positive for covert 19. that's a big difference another study found giving covert 19 patients vitamin d reduced the likelihood of them being admitted to the icus by 93 percent now of course we need more research there's no magic bullet but this is promising enough to consider joining us now is integrative medicine expert and chief medical officer for vault health dr miles sparr doc spar vitamin d i know you're a big fan of it how much right around 1 000 to 4 000 international units a day is what's recommended and we use international units with vitamin d as opposed to milligrams that people are used to hearing with other vitamins but your body actually makes vitamin d through the skin the thing is you need sun exposure for that and it's not a ton it's about 15 minutes three times a week of exposing your arms and your legs and that is possible in fall it's a little harder in winter because there's not quite as much sunlight in most of the country so that's why it's good to get an external source of vitamin d especially as the days get shorter exactly it gets harder it's hard to expose your legs you're back in the middle of winter exactly especially up here in new york but in the southern states you can maybe for a couple more months but after that it's hard vitamin d3 versus d2 this is a mistake that a lot of folks wander down yes it's very important vitamin d3 is much more biologically active in d3 you might also see it called cholecalciferol as opposed to d2 which is ergocalciferol which is not as biologically active so it's important to look for vitamin d3 if you're getting a supplement and some vegetarians vegans are worried that it's harder to find vegetarian or vegan forms of d3 but they are out there and you can find those but watch why stress it's so easy to take and it's so safe to take exactly like smart thanks for being here very much absolutely make sure to check out his book by the way optimal men's health you're gonna feel look like he does you can find the entire anti-inflammation plan on dr oz.com including a bonus step my own yoga routine which you're putting up on my instagram page today i actually look i learned that it doesn't come naturally believe me we'll be right back [Music] be sure to subscribe to my channel so you don't miss anything and remember to check back often to see what's new

Channel: DoctorOz

Views: 94,153

Rating: 4.9104729 out of 5

Keywords: DR OZ, DOCTOR OZ, THE DR OZ SHOW, anti inflammatory recipes, anti inflammatory foods, anti inflammatory diet, anti inflammatory smoothie, anti inflammatory diet ted talk, anti inflammatory juice, anti inflammatory, anti inflammatory breakfast, anti inflammatory drink

Id: qJWRFB3Opho

Length: 10min 30sec (630 seconds)

Published: Tue Dec 08 2020