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EATING AN ANTI-INFLAMMATORY DIET IS EASY · Your Daily Dose

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  Speaker 1: Hey everybody, welcome. It is 9-28-26.
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  Speaker 2: Do you ever think about your everyday eating pattern? That
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  Speaker 2: there might be an eating pattern that you could do
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  Speaker 2: that helps to lower inflammation in your body. Yeah, superfoods
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  Speaker 2: won't save you. Dietitians now explaining that daily eating patterns
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  Speaker 2: can actually lower inflammation. That's what we're going to talk
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  Speaker 2: about today, so stay tuned.
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  Speaker 1: Hi and welcome to Health Talk with Dr.
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  Speaker 2: Lin, your daily dose. The information you hear on this
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  Speaker 2: show is informational. It's not meant to diagnose or treat
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  Speaker 2: any disease. Any kind of complete health conditions must be
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  Speaker 2: checked out and discussed with your primary care physician. Get
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  Speaker 2: ready for the good news of the day.
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  Speaker 1: God bless you folks. And here is Dr. Lin.
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  Speaker 2: Our daily devotional for today comes from the book of
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  Speaker 2: Ephesians chapter 3. Open your mind and heart, your entire being,
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  Speaker 2: to receive my love in full measure. So many of
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  Speaker 2: my children limp through their lives starved for love because
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  Speaker 2: they haven't learned the art of receiving. This is exactly
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  Speaker 2: an act of faith, believing that I love you with boundless.
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  Speaker 1: Everlasting love.
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  Speaker 2: The art of receiving is also a discipline, training your
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  Speaker 2: mind to trust me, coming close to me with confidence.
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  Speaker 2: Remember that the evil one is the father of lies.
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  Speaker 2: Learn to recognize his deceptive intrusions into your thoughts. One
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  Speaker 2: of his favorite deceptions is to undermine your confidence in
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  Speaker 2: my unconditional love. Fight back against those lies. Do not
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  Speaker 2: let them go unchallenged. Resist the devil in my name
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  Speaker 2: and he will slink away from you. Draw near to
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  Speaker 2: me and my presence will envelop you in love.
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  Speaker 1: Stay tuned. Thank you. Thank you. 727-916-4215 Seven years ago,
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  Speaker 1: Alison Christel was 25. working as a nurse and running
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  Speaker 1: on empty.
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  Speaker 2: Her husband was going through a major health crisis, and
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  Speaker 2: between his care and her job, her own well-being collapsed.
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  Speaker 2: I was just completely neglecting my health, she said. I
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  Speaker 2: gained over 25 pounds, felt extremely tired, was taking two
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  Speaker 2: to three hour naps a day when I wasn't working,
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  Speaker 2: and sleeping 10 hours at night. After one week of
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  Speaker 2: eating differently, Christelle stopped needing her afternoon nap. Three months in,
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  Speaker 2: her insulin levels that made her borderline diabetic were.
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  Speaker 1: Back to normal.
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  Speaker 2: She used no superfood, not even a supplement, just a
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  Speaker 2: new approach to food on her plate. The takeaway isn't
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  Speaker 2: a single ingredient, it's a pattern. Anti-inflammatory food lists are everywhere,
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  Speaker 2: but eating one here and there while otherwise eating poorly
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  Speaker 2: won't move the needle. That work is eating inflammation-fighting foods consistently.
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  Speaker 2: And most of them are ordinary, accessible, convenient, and tasty.
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  Speaker 2: You might consider ditching your low-carb plans when you discover
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  Speaker 2: the most anti-inflammatory.
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  Speaker 1: Foods are carbohydrates.
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  Speaker 2: Vegetables, fruits, seeds, and herbs. Insulin resistance is an issue
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  Speaker 2: for most people. And people think if there is insulin
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  Speaker 2: resistance that they can't have carbs.
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  Speaker 1: Do some people do better on a low-carb diet? Absolutely. Absolutely. Carbs, however,
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  Speaker 1: aren't a problem for.
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  Speaker 2: Most people when eating in their natural state and not
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  Speaker 2: heavily processed. Cooked at high heat or combined with inflammatory
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  Speaker 2: ingredients such as refined sugars. To identify the food's anti-inflammatory potential,
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  Speaker 2: choose bright colors, deep reds, purples, oranges, greens, that indicate
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  Speaker 2: a richness in compounds called polyphenols, which naturally deactivate inflammatory enzymes.
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  Speaker 2: These foods are also high in fiber, which feeds good
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  Speaker 2: bacteria that make inflammation-fighting short-chain fatty acids. Healthy fats help too.
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  Speaker 1: Eating these foods can help.
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  Speaker 2: Buffer the occasional indulgence in inflammatory foods, including sugary drinks
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  Speaker 2: and foods, refined carbs, fried foods, too much red meat,
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  Speaker 2: and trans fats such as.
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  Speaker 1: Margarine, shortening, and lard.
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  Speaker 2: So anti-inflammatory carbohydrates are, need to consider these, vegetables and fruits.
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  Speaker 2: Both provide fiber and polyphenols. Berries are particularly high in
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  Speaker 2: polyphenols and anthocyanins antioxidants that give them bright colors. Other
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  Speaker 2: strong picks are cruciferous vegetables such as broccoli, brussels sprouts,
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  Speaker 2: and cauliflower, as well as peppers, cabbage, spinach, kale, carrots, cherries, oranges, apples,
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  Speaker 2: and kiwi.
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  Speaker 1: Ground flaxseed.
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  Speaker 2: Besides being high in fiber, flaxseed provides alpha-linolenic acid, a
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  Speaker 2: plant-based omega-3 fat that blocks enzymes linked to swelling and
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  Speaker 2: tissue issues.
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  Speaker 1: Herbs and spices.
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  Speaker 2: Ginger contains gingerols, bioactive compounds that a meta-analysis published in
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  Speaker 2: the journals have shown benefits to several inflammatory biomarkers.
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  Speaker 1: Beyond carbs.
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  Speaker 2: Petty fish, salmon, sardines, mackerels, and trouts are rich in omega-3s.
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  Speaker 2: Extra virgin olive oil, in addition to containing polyphenols. Extra
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  Speaker 2: virgin olive oil provides monounsaturated fats, which can push pro-inflammatory
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  Speaker 2: saturated fats out of cell membranes. restore membrane fluidity, and
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  Speaker 2: deactivate inflammatory signaling, and prevent cellular stress.
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  Speaker 1: Nuts.
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  Speaker 2: Along with being high in protein and fat, nuts are
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  Speaker 2: a carbohydrate source high in fiber polyphenols.
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  Speaker 1: Walnuts, almonds, pistachios, pecans. A study in the.
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  Speaker 2: American Journal of Clinical Nutrition found that substituting three servings
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  Speaker 2: of nuts a week for three servings of red meat,
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  Speaker 2: processed meat, eggs, or refined grains significantly lowered two inflammatory markers.
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  Speaker 2: Eating more nuts overall is associated with a reduced risk
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  Speaker 2: of cardiovascular disease and type 2 diabetes. Putting it all together,
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  Speaker 2: anti-inflammatory dietary patterns resemble the Mediterranean diet, which is rich
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  Speaker 2: in antioxidants, minerals, and vitamins. If these foods aren't already
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  Speaker 2: a part of your diet, adding them to your grocery list.
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  Speaker 2: If you're worried about not having enough time to prepare
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  Speaker 2: fresh fruits and vegetables, she says you don't necessarily have
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  Speaker 2: to eat them fresh. I'm a huge fan of convenient products.
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  Speaker 2: Frozen veggies and frozen fruits are just as nutritious as fresh.
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  Speaker 2: For your pantry, keep extra virgin olive oil, ground flaxseeds,
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  Speaker 2: and a variety of nuts and seeds on hand. Canned
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  Speaker 2: beans and canned salmon are also handy. I was so
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  Speaker 2: afraid to try canned salmon, she said, I thought it
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  Speaker 2: was going to taste like cat food. It's actually really
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  Speaker 2: good on a salad. She offered examples of how to
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  Speaker 2: combine a few ingredients, such as breakfast, plain Greek yogurt
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  Speaker 2: or cottage cheese with berries, ground flaxseed, and walnuts. Scrambled
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  Speaker 2: eggs with spinach, peppers, and extra virgin olive oil with
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  Speaker 2: berries on the side. Lunch.
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  Speaker 1: Salmon salad. Salmon avocado toast. Tuna and bean salad. Dinner.
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  Speaker 2: Chicken and lentils. Salmon pasta. Salmon and chicken balls. Christella,
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  Speaker 2: who went on to be a nurse practitioner and founded PlantRx,
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  Speaker 2: tells patients to use food to prevent disease. Often begins
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  Speaker 2: each day with a smoothie. And again, you can do that.
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  Speaker 2: Some common stumbling blocks. It can take weeks to feel
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  Speaker 2: the effects of eating more anti-inflammatory foods. It also works
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  Speaker 2: more effectively when other areas of the lifestyle are healthy, too.
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  Speaker 2: People might zero in on diet but not look at
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  Speaker 2: the whole big picture. That includes exercise, managing stress, and sleep,
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  Speaker 2: all of which can reduce cortisol and calm immune cells
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  Speaker 2: to keep inflammation in check.
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  Speaker 1: There it is, how to fight inflammation. All right? Sounds
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  Speaker 1: like a good plan.
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  Speaker 2: Somebody likes it.
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  Speaker 1: All right, have a great, happy day, folks, and we'll
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  Speaker 1: see you back next week.