With all the talk about the current mRNA vaccines causing inflammation and cardiovascular problems, it would be wise to consider how to look after your health moving forward if you had to take a vaccine to keep your job, get surgery, or for any other reason where the government made it near impossible for you to just say no. Here are some steps you can take to improve your health.
The key thing you want to do is reduce inflammation in the body and do so as naturally as possible. Now would be the time to consider an anti-inflammatory diet. Switching to an anti-inflammatory diet is not something you need to be concerned about. This is a diet that will do nothing but good for your body.
- Remove processed foods (Processed foods are known to increase inflammation).
- Include fresh vegetables and lots of them, variety is the key. Leafy greens such as spinach, kale, and Asian greens are the best, also broccoli, cauliflower, Brussel sprouts, and beetroot. Aim for a minimum of five servings per day. But you may need to avoid or reduce nightshade fruits and vegetables such as Eggplant, tomatoes, capsicum, and potatoes. Replace potato with sweet potato.
- Include whole pieces of fruit, this includes the skin, you want the fibre content. Berries, oranges, and cherries are the best here, and lots of antioxidants as well to fight those free radicals. Aim for four pieces per day.
- Eat fatty fish, the Omega 3 will do you wonders. Add salmon, trout, sardines, mackerel, and tuna to your diet.
- Add herbs and spices, not only will they give you flavour but they are great for reducing inflammation. The best are turmeric, ginger, basil, oregano, thyme, and cinnamon.
- Increase healthy fats, avocado oil (Great for heart health too), extra virgin olive oil, fats found in seeds, nuts (almonds and walnuts are best), and fish.
- Switch to whole grain, try brown rice, amaranth, buckwheat, and quinoa.
- Add legumes and beans to your diet, especially black beans, black-eyed peas (the food, not the band members), chickpeas, lentils, and red kidney beans.
- Avoid processed meats, that’s your sausages, cold cut meats like ham and salami.
- Avoid processed sugars, which include soft drinks, cookies, cake, lollies, ice cream, and high sugar breakfast cereals.
- You must avoid trans fats, so your deep-fried foods, fast foods, and commercial baking goods.
- Reduce your carbohydrates, including white bread and pasta, consider going gluten-free.
- Avoid soybean oil and vegetable oil.
- Reduce alcohol in excessive quantities. Note: During the editorial process I was told of my dislike of this suggestion, so I responded if you must, drink a glass of red wine as it’s great for your heart. I have been told by the team this is the average size glass.
That is your basic breakdown but let’s look at the best of the best and why they are critical.
- Berries (Strawberries, blueberries, raspberries, and blackberries). Berries contain antioxidants called anthocyanins that have an anti-inflammatory effect.
- Fatty Fish (Salmon, sardines, herring, mackerel, anchovies, and tuna). These fish contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which when your body metabolises these fatty acids turn them into compounds called resolvins and protectins which have anti-inflammatory effects.
- Broccoli, it’s rich in sulforaphane, which is an antioxidant that decreases inflammation by reducing the level of cytokines and nuclear factor kappa B (NF-KB) molecules that cause inflammation in your body.
- Green Tea, contains antioxidants and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG). EGCG works by inhibiting inflammation by reducing pro-inflammatory cytokine production.
- Peppers, Bell peppers and chilli peppers are loaded with Vitamin C and antioxidants that have powerful anti-inflammatory effects. Bell Peppers contain quercetin which may reduce inflammation whilst chilli pepper contains sinapic acid and ferulic acid which also reduces inflammation.
- Avocado, a study has come out that shows that those who consumed avocado had a reduction of inflammatory markers interleukin 1 beta and CRP
- Grapes, also contain anthocyanins like Berries.
- Turmeric is a superfood that contains curcumin which is a very powerful anti-inflammatory compound.
- Extra Virgin Olive Oil, is by far one of the healthiest fats you can eat. In one study those that consumed 50ml of olive oil every day for 12 months had significantly reduced inflammatory markers. One antioxidant found in olive oil called oleocanthal has been compared to anti-inflammatory drugs like ibuprofen.
- Dark chocolate or cocoa contains flavanols that are responsible for its anti-inflammatory effects as well as keeping the endothelial cells that line your arteries healthy, just remember that refined sugars increase inflammation, so you want low sugar or no sugar dark chocolate/cocoa products.
Adding these superfoods alone to your diet will point your health in the right direction, if you can follow this diet in full you are doing a lot to change things.
Now on the supplement side of things targeting inflammation let’s look at the best products on the market.
- Bromelain: Bromelain is an enzyme extracted from Pineapple. Bromelain is a strong anti-inflammatory. I personally can contest for its anti-inflammatory powers having allowed me to stop prescription anti-inflammatory medications for my auto-immune disease. I now take one capsule daily. Not only does Bromelain contain anti-inflammatory properties it influences blood coagulation by increasing the serum fibrinolytic ability and inhibiting the synthesis of fibrin, a protein involved in blood clotting. Now a very important disclaimer, as we are no longer discussing small amounts of natural products in food but much larger amounts in supplements, it is critical if you have any health condition that you speak with a medical specialist. Whilst Bromelain is considered to be extremely safe it’s always best to check with a professional.
- Curcumin: studies have shown that curcumin significantly reduces levels of inflammatory markers but as curcumin is poorly absorbed by the body you need to find a supplement that contains piperine (a compound of black pepper).
- Fish oil: Contains the fatty acids EPA and DHA reduce levels of inflammation. Please note that some people suffer issues with heartburn on fish oil tablets. If you are prone, look into getting some alkaline water to counter the effects. Alkaline water is now available in all supermarkets.
- Resveratrol: An antioxidant that is found in grapes, blueberries, and other fruits. Studies have shown it has lowered inflammatory markers, triglycerides, and blood sugar levels. You must speak to a healthcare professional if you are on blood thinners before taking this supplement.
- Vitamin D: We all know how critical Vitamin D is for the immune system, well studies have also shown low vitamin D levels are linked to increased inflammation markers. So, make this a staple of your supplement routine or get outside and go for a nice long walk and absorb the sun rays and its beautiful vitamin D.
Other supplements worth considering for their anti-inflammatory properties include green tea extract, olive leaf extract, quercetin, spirulina, ginger, garlic, and vitamin C.
Next, we will investigate cardiovascular health and how to look after it post jab.