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Language: en
you have chronic levels of inflammation
in your body, that is a setup for type 2
diabetes. It increases your risk of
cardiovascular disease and it even
increases the risk of some forms of
cancer as well. And there's a good
chance that you've got some of this
smoldering inflammation inside your
body. Your immune system defends you
against invaders from the outside world
like viruses and bacteria. Can also
defend you against cancer inside your
body. But guess what? When your immune
system is trigger happy can actually
cause your smooth muscle cells around
your airways to constrict skin condition
where your skin is red and blotchy,
breaking out and itchy and rashy. Guess
what? You might have elevated cytoines
that reflect the fact that you have
increased inflammation in your body.
Now, just want to actually tell you I do
have a favorite anti-inflammatory
substance and you know what that is? Got
it right here.
[Music]
[Applause]
Today we're going to talk about how you
can tell you got chronic inflammation
brewing inside your body. This is
common. This is overlooked. This is a
big health issue in our modern world.
And there's a good chance that you've
got some of this smoldering inflammation
uh inside your body. We got a lot of
reasons to actually have inflammation.
And I just want to show you there's some
subtle things that you can actually look
for. First look at your skin. All right?
The hands, uh the uh face, these are
areas are very, very sensitive to
changes on your skin. Your skin is
actually a mirror for what's going on
inside your body as well. And skin
inflammation is very easy to spot. If
you got skin inflammation, good chance
you've got some inflammation inside your
body as well. So, what are some signs of
skin inflammation? That could be
signaling that you have inside
inflammation. Well, redness on the skin,
itchiness, rashes, um, uh, when you when
you actually have a break, you know,
you're breaking out your skin,
conditions like acne, eczema, psoriasis,
these are the signs and symptoms that
uh, signal that you might actually have
chronic inflammation in your body. In
fact, studies have shown that people who
do have skin conditions like psoriasis
and acne, they have elevated levels of
inflammatory cytoines in their blood.
Cytoines are proteins that are elevated.
They're released by immune cells that
are causing inflammation, inflammatory
cells, and so they actually get into the
bloodstream. And so, if you've got
chronic inflammation, if you got a skin
condition where your skin is red and
blotchy, breaking out and itchy and
rashy, guess what? You might have
elevated cytoines that reflect the fact
that you have increased inflammation in
your body. Again, people with psoriasis
or eczema, attopic dermatitis, all
right, that's a contact allergy of the
skin. Even teenage acne, all right, have
been found to show that if you have
elevated inflammatory proteins in your
bloodstream, one of those proteins being
C reactive protein, C's and Charlie, all
right, you can measure that in your
blood. All right. So, if you're a
biohacker, by the way, and you have some
skin rashes or skin redness, you want to
check if you have inflammation, go ahead
uh next time you see your doctor, ask
them to check C re or active protein.
All right? CRP, and see if you do have
inflammation or not. All right? Remember
inflammatory skin conditions, you can
see them on the skin. Red, itchy, uh
irritation, that's a reflection of
what's actually happening inside your
body as well. These are the symptoms and
signs uh that are key indicators of
systemic inflammation that are inside
your body. And if you got it, you want
to do something about it. Some of the
things that you can actually do, by the
way, uh to lower inflammation are uh
eating foods that are anti-inflammatory.
Uh all right. So strawberries, tomatoes,
um papaya, uh guava, red bell peppers,
these actually contain a lot of vitamin
C. A lot of vitamin C can actually lower
inflammation in your body. So one of the
signs is redness of the skin. What's
another way you can tell if you actually
have uh inflammation in your body or
check to see if you got inflammation in
your body? Another subtle sign is your
breathing. All right. You ever felt like
short of breath or wheezy? Could be
asthma. All right, guess what? Asthma is
an inflammatory condition of your
airways. So, here's how your airways
work. We breathe oxygen through our nose
or air through our nose or through our
mouth. Goes down your wind pipe, okay?
That's air goes down into smaller pipes,
your trachea, your bronchus, and then it
goes into your alvoli. These are like,
you know, like the smallest air sacks in
your lungs. Well, guess what? Around the
larger airways, uh, they're wrapped with
muscle. All right? called smooth muscle
and when those muscles are very trigger
happy like they are in the condition
called asthma which is very very common
affects about 10% of the population all
right 10% one out of 10 people have
asthma I actually have some asthma as
well adult asthma those muscles uh are
very very sensitive to uh inflammation
and they can constrict and when you
constrict your airways airway muscles
guess what you start to wee now you may
know that asthma is common in children,
but you can also develop it as an adult.
All right? Whether you're talking about
childhood asthma or adult asthma, these
are inflammatory conditions. It's an
immunological issue related to your
immune defenses, which are important.
Your immune system defends you against
invaders from the outside world like
viruses and bacteria. Can also defend
you against cancer inside your body. But
guess what? When your immune system is
trigger happy, can actually cause your
smooth muscle cells around your airways
to constrict. Uh some of the things that
can trigger people to constrict their uh
airways, pollen, seasonal pollen, very
common trigger for asthma. Cat hair.
Another one. Cigarette smoke. Some
people are really sensitive to cigarette
smoke. I'm talking about secondary
smoke, not just primary smoke. Cold air,
you know, go from a warm house, open the
door, step outside, run to the mailbox
in a winter, that can trigger an asthma
attack if you actually are susceptible
to it. And certain foods, some
substances in foods can trigger whether
it's tomatoes or strawberries can also
trigger an asthma attack. And even
exercise, some people if you exercise,
workout afterwards, you trigger asthma
uh in your body. Sudden tightening of
your airways, the muscles around your
airways. And guess what? It's going to
be hard to breathe and you're going to
start to wheeze. You know that that
wheezy sound uh that breath makes during
asthma. Now, people with asthma have
chronic inflammation and we know this
because if you actually draw their blood
and you look for that inflammatory
marker C reactive protein CRP, guess
what? You'll actually find that they
have elevated levels of this
inflammatory cytoine. And by the way,
this cytoine is elevated, I think I told
you earlier, in a skin condition called
eczema. Also inflammatory condition.
Remember I told you what you see in the
skin is actually a reflection of what's
happening inside the body. Well, guess
what? People with eczema often have
asthma and vice versa. Both of them have
elevated inflammatory cytoines, proteins
in their bloodstream. Starting to make
sense now, right? These are subtle signs
the skin and your breathing that you
might have inflammation in your body.
Now, if you actually have asthma, one of
the things that's really important to do
is to avoid getting triggered. Avoid
those triggers that can actually make
your airways clench and constrict and
spasm. very dangerous. I mean, people
can actually die from an asthmatic
attack. So, you definitely don't want to
be caught like that. But the other thing
you could actually do, there's uh
different ways to actually obviously you
got an inhaler. Use an inhaler to relax
if you're you're getting triggered.
Otherwise, just try to avoid the stimuli
that um sets you off. All right. Um and
by the way, if you actually encounter a
food that causes triggering, I'd write
it down. All right? Um just so that the
next time you see it, you avoid it.
people who have food sensitivities that
can trigger an immunological response
kind of like asthma. Celiac disease is
one of those things. People with celiac,
right? They're eating gluten. Their
immune system reacts to gluten. All
right? And they get this terrible
reaction. They got a lot of belly pain.
Think about uh celiac disease like
asthma of the gut. All right? That
smooth muscle cells, the the tightening
of the around the airways. Well, when
you actually have the spasm around your
gut, that is actually what you get. The
celiac, the discomfort, and it's the
gluten that triggers this immune
response causing a lot of inflammation.
Remember, we're still talking about
subtle signs of inflammation in your
body, what to actually check for. All
right, so he said, check your skin,
check your breathing. All right, uh
these are ways that you things that you
want to take a look at. Now, what are
some of the things that can lower
inflammation? berries, blueberries,
strawberries, blackberries, raspberries,
packed with polyphenols. Citrus is a a
fruit category, all right, that has a
lot of vitamin C. Vitamin C is the
anti-inflammatory.
It counters inflammation in your body.
All right, oranges, mandarins,
tangerines, grapefruits, lemons, limes.
But other foods that actually, if those
are the citrus, other foods that have
vitamin C, tomatoes, red bell peppers,
broccoli has got vitamin C as well. Um,
back to citrus, by the way, you can
certainly take a vitamin C supplement
for sure. You can actually do that. Or
you can squeeze a little bit of citrus
into a picture of water in your fridge.
Point is that there's a lot of ways to
actually get vitamin C. Uh, I tend to
tell people to try to get as much as
they can from food. Then if you need to
top it off, go ahead, take a supplement
or a vitamin as well. By the way,
another anti-inflammatory food that you
should know about. All right. Uh, is
extra virgin olive oil. Extravirgin
olive oil has polyphenols
that are anti-inflammatory like
hydroxyol, oolocanthol. All right, they
in fact are the polyphenols that give
you a little bit of that peppery zing on
the back of your throat. When you have
really high quality olive oil, you know,
you want to dip it with a little bread
or cook with it. I like to cook with
extra virgin olive oil. All right. Um,
that's actually really helpful. Another
food that can have anti-inflammatory
benefits are foods with dietary fiber.
The dietary fiber feeds our gut
microbiome. Our gut microbiome releases
these short- chain fatty acids that
lower inflammation. All right. So, what
are some of the my favorite sources of
dietary fiber? Well, I mentioned one,
raspberries, pound-for-pound, one of the
most fiber um potent uh foods that there
are. They're pretty pretty light, so
you'd have to eat a lot of them. Um but
guess what? Avocado, also rich in
dietary fiber. Uh mushrooms, a lot of
dietary fiber called beta dlucan. Um and
a lot of other foods that are
anti-inflammatory like corsetin and
apples uh have anti-inflammatory effects
uh as well. And of course, broccoli,
kale, bok choy, Brussels sprouts, those
also have potent anti-inflammatory
benefits, including the contribution
made by the amount of dietary fiber
themselves. Now, just want to actually
tell you, I got I do have a favorite uh
anti-inflammatory substance, and you
know what that is? Got it right here.
Green tea.
Green tea. just had some loaded with
anti-inflammatory polyphenols. One of
the categories is called katakans,
specifically EGCG,
epigalocatin 3 galate. I dare you say it
as fast as I can. I've had a lot of
practice. Plus, as a researcher, I got
to deal with a lot of chemical names,
complicated tongue twisters. But the
EGCG polyphenol that's found in green
tea right here, okay? Um, helps to fight
oxidative stress. This is cellular
stress and can help to fight
inflammation in the body as well. I
drink green tea as many cups as I can
during a day. Just sip it all day long.
And guess what? Actually, it really does
um not only help me feel calmer, but uh
it also helps to lower inflammation in
the body, which is one of the reasons
that I I drink it. I like the flavor,
but and the taste, but it's also a
powerful anti-inflammatory. All right,
this video is about what are the subtle
signs uh you might uh be looking for
that signal that you have inflammation
in your body. Well, the third one I want
to tell you about is
weight gain. What do I mean weight gain
and where do you gain the weight? I'm
talking about gaining uh weight on the
scale that you can measure on the scale,
but you're actually seeing more fat
around your belly. Body fat around the
belly um can be signaling that you
actually have a lot more visceral fat.
Visceral means gut. Gut fat. Visceral
fat is fat that grows inside the tube of
your body, inside the cavity, and it
kind of gets right inside
and works around the coiled up
intestines. And fat, by the way, is
actually good for you until you have too
much of it. Like if you're gaining a lot
of weight, now you've got too much fat.
Uh it turns into a problem. Actually, it
causes triggers inflammation. So, I do
want to actually tell you one thing
about fat cells. I wrote a book called
Eat to Beat Your Diet. Ton of
information about the benefits of your
body's natural healthy levels of the
fat, right? Not good to lower your fat
uh down to like, you know, 1% or half a
percent or no body fat. Not good for
you. We all want some fat in our body.
We just don't want a ton of it,
especially inside our belly. If you
actually gaining weight and your belly
is punching out or you need to loosen
your belt or get a bigger dress size,
guess what? could be that you're growing
extra fat cells in your body. So, here's
how this actually works. Your fat cell,
also known as an atapost cell, is a fuel
tank. It's storing fuel, storing energy
when you need it. So, during the day
when we're up and running around and and
we it's time to sit down for a meal,
when we eat that food, the energy from
that food actually goes into our
bloodstream. Some of it actually goes to
power up the muscles we're using or our
brain. But anything that's uh uh that's
not immediately useful winds up getting
stored in body fat. Now fat cells also
called adiposites start small and it can
expand when they're filled up with fat
to three times their size like a water
balloon. All right? So you can imagine
if you're eating a lot, putting a ton of
calories in, pounding down the food,
your body's going to be storing that
energy. Like this is how we evolved. We
whenever we got energy, we want to store
it. You can store it into a fat cell.
You're eating, it's going to expand.
Eating some more, it's going to expand
some more. Oh, you're still eating.
Well, now you can actually blow it up
and do this over and over and over
again. And do that when that happens in
with the fat that's inside around your
waist, inside the tube of your body.
Now, you're going to gain weight because
the fat mass is getting bigger. You're
going to actually pooch out. All right,
that's uh kind of like the beer gut
actually. It's the visceral fat growing
inside there. And that is a setup to
have chronic inflammation. All right.
Overeating expands your fat cells and
therefore your fat mass. When it happens
inside the tube of your body, you're
growing visceral fat, gut fat, and that
is the most dangerous type of
inflammatory fat uh you can actually
have. Let me just tell you, over stuffed
fat with fuel, the fuel can leak out.
When the fuel leaks out of that gas
tank, inflammation races in uh to that
area and that inflammation also uh
starts to seep into the rest of the body
uh as well. Signs of inflammation in
your body, chronic inflammation could be
weight gain, expanding waistline. Uh
clothing that doesn't quite fit so much
so well anymore. Yeah, maybe you're
getting a little bit bigger. All right.
Uh these could be signs that you
actually have chronic inflammation
inside your body. And by the way, this
is bad because if you have chronic
levels of inflammation in your body,
that is a setup for type 2 diabetes. It
increases your risk of cardiovascular
disease and it even increases the risk
of some forms of cancer as well. The
same foods that reduce inflammation in
the skin and the lung, okay, can also
help to reduce inflammation caused by
excessive visceral body fat because you
ate too much. All right, too many
calories. So, what you want to do is you
can eat to lower inflammation. That
could be helpful because you got to eat,
right? So eating those foods like the
berries, the colorful berries and the
leafy greens, those can actually have an
anti-inflammatory
benefit. Key takeaway here is that there
are many subtle signs and some not so
subtle signs that inflammation may be
going on inside your body. Inflammation
being a root cause of a lot of chronic
diseases. And so the ones we talked
about are your skin, any rashes, any
redness. Okay. um your breathing, any
wheezing, do you have asthma, and weight
gain? All right. Are you growing extra
visceral fat because you're overeating
and your clothing's not fitting quite as
well? All right. These could all be
subtle signs, subtle and important signs
that inflammation's occurring inside
your body. Something you can actually do
about all of this, uh first of all, pay
attention to your body. Right? Most of
us don't pay a lot of attention to our
breathing. for example, uh many of us
don't step on the scale every day. Uh
and you might blow off the fact your
clothing is getting a little tighter and
you just kind of like uh fit your way
into it and just keep on going with your
day. But when you pay attention to your
body, look at your skin, uh you might
actually realize that you need to have
anti-inflammatory foods in your diet to
counter that. So you can make small
meaningful changes by the food, by the
diet and lifestyle uh that we choose
every single day uh in order to be able
to actually lower and even reverse some
of those conditions that are caused by
chronic inflammation. If you found this
video helpful, don't forget to subscribe
to get more of this science and
evidence-based information. And if you
think that you know somebody who could
benefit from the video, please share it.
Share with anybody else that you think
uh could benefit from this. Remember,
chronic inflammation is bad. Food as
medicine to lower inflammation is good.
You can eat to beat inflammation. You
can live longer and healthier lives. Dr.
Lee out. Hey, if you like that video,
then you're going to love this one.
Check it out.