Kind: captions
Language: en
today I'm going to talk about foods and
drinks that actually increased blood
flow to your legs and the reason that we
need to talk about this is because if we
don't have good blood flow to our legs
and our feet we wind up actually having
serious problems with walking and it
actually gets worse if we don't have
enough good blood flow to our feet
actually the our skin will actually open
up and we'll actually have wounds uh
that can actually not heal become
infected get gangrenous and it can lead
to amputation so I'm a medical doctor I
can tell you that I work in this space
vascular space of blood flow and uh one
one of the things that we really focus
on is making sure that all of our organs
and all of our tissues including the
bones and muscles and skin of our legs
actually have good blood flow okay so
think about what causes uh poor blood
flow uh into your legs well if you have
narrowing of the arteries
atherosclerosis due to um uh high blood
cholesterol High lipids if you should
have hypertension high blood pressure
hardening of the arteries that comes
from smoking and vaping uh all and uh
damaged blood vessels uh from conditions
like diabetes all of these things can
actually compromise uh blood flow to
your leg now think about it this way
your heart is the source of pumping
blood BL for the rest of your body
including your legs and your feet if you
want blood flow down to your big toe
your heart's got to be working really
well to pump that blood so
cardiovascular health having good heart
health is the beginning of actually
having good uh circulation to your legs
and frankly anywhere else in your body
things that actually help protect the
cardio your heart cardiovascular health
is number one if you want to actually
have good blood flow if you have
problems to your heart baggy heart heart
failure cardiomyopathy you're not going
to actually have good blood flow to your
legs and feet and that actually has
really really bad consequences um so
number one having good uh good heart
leads to good blood flow having healthy
blood vessels is really important and
also having really good nerves uh to
your feet are also important as well a
lot of people don't realize this but if
you think about it uh our the nerves on
the bottom of our feet are absolutely
critical for health what do I mean well
you know if you've ever walked on a
beach and had your uh sand uh the the
feeling of your toes in the sand that
feels nice right reminds of us our
childhood reminds of our summer vacation
well there are people who don't have
sensation on their feet people who have
diabetes for example it's a condition
called neuropathy they can't feel uh the
sensations of their feet so look sand is
nice sensation but if they step on a
Shard of glass or or a nail whether it's
Rusty or not um it can actually cut the
skin and now they don't actually have
sensation they won't feel that ouch they
won't pull back and that cut will
actually be there they won't even know
it's there because it doesn't hurt
there's no pain and because it's on your
feet and your feet are walking on the
ground in shoes uh it's very easy to get
infected and that infection can set into
motion a a chain reaction that you don't
want to have all right and if you're
diabetes and you actually have lower
immune system that infection can
actually crawl up into your skin and
tissues and break it all down that's
called diabetic neuropathy where you
can't feel and leads to uh diabetic foot
ulcers which is actually where you
actually have a hole in your foot now my
work in angio Genesis angio blood blood
vessels Genesis how your body grows
blood vessels is all about healing and
not only have I been involved with the
biotech side of actually helping to grow
new blood vessels improve circulation
but my working food is medicine actually
taking a look at what are the some of
the foods that we can eat to actually
help support good circulation as well so
I want to talk about a condition uh
called Peripheral arterial disease
because this is actually a condition
that um really exemplifies it shows you
just how bad it can be if you don't have
good blood flow so Peripheral arterial
disease or p a d is really n narrowing
of the blood vessels into your legs uh
and narrowing and hardening of the blood
V to your legs where you're actually not
getting enough blood flow now how do you
know you're not getting enough blood
flow well listen our legs are full of
muscles and we're walking we're
Contracting our muscles look if you're
walking to the parking lot from the
grocery store you need those muscles
working and if there's not enough good
if there's not enough blood flow to
those muscles you're going to be able to
get to a certain point and then the
muscles are going to cramp up they just
don't have what it takes to actually
keep working and moving the lactic acid
will build up and then you'll have to
stop uh for a while rest let the work
stop and and whatever blood flow you can
get uh begin again until you're clearing
that lactic acid and the and the blood
flow is actually getting enough oxygen
then you can walk again for a little bit
um when I went to medical school we used
to you know talk about this uh idea of
the person with bad circulation being
able to walk in a shopping mall now I
know most shopping malls don't exist
anymore but it was sort of walking 100
ft from one store to the other store
than having to sit in a bench to rest
before they can get up and go again so
when you have
intermittently uh leg pain because you
can't don't have good blood flow that's
called intermittent claudication and
that's when basically you're narrowing
your uh blood vessels down in your legs
uh now if you actually have blockage of
those blood vessels where even at rest
you're not getting more than a trickle
of blood then that can actually go into
a crisis situation it's got like a heart
attack of your leg you know how a heart
attack is we have a blockage of a blood
vessel and you're suddenly having a
crisis in your heart not enough oxygen
uh being delivered through the blood
vessels in your heart to your heart
tissue what happens you got a heart
attack heart tissue dies you might die
well in the leg when you actually have a
heart attack of the leg you wind up
actually having critical limb esea limb
is leg
esia means it's a situation where you
just cut off the blood flow all right
you strangulate the muscles and now it
hurts all the time and when you have
critical lemia you're not gaining up
oxygen and just like in diabetes you can
actually have skin break down in this
case skin breakdown because you don't
have a blood flow and that can get
infected and now you can't until you fix
the blood flow um basically tissu starts
to die you get gang green uh and then
you can get infected and require an
amputation all right so this is I want
to set the stage this is why I'm talking
about this topic I'm a vascular doctor I
study blood vessels I know a lot about
what it takes um actually to improve
blood vessels you could have surgery and
bypass you can have stance to open up
the blockages uh but one of the things
that you can actually do is to have
lifestyle changes that can make a big
difference you don't want to be going to
the surgeon all the time and actually
the surgeon doesn't want to have to
operate until you actually need to have
surgery for Bypass or a stent for
example so what are some of the things
you can do from a lifestyle perspective
that I can share with you that be
helpful let's first in this particular
case talk about the things you can cut
down or cut out all right now I'm
somebody who's really positive I like to
say what you should add and I'm going to
tell you the foods that you can add uh
to help improve and support your
circulation to your legs and feet but I
do think that in this particular
instance let's start by thinking
thinking about the things you want to
cut out you want to cut down or cut out
alcohol alcohol is a toxin alcohol is
hard on the blood vessels alcohol uh
stuns your stem cells that are needed to
be able to rebuild blood vessels and so
when you drink a lot you actually uh
make it harder for your legs to maintain
their circulation particularly if
blockages that alcohol just kind of rips
the rug away and makes it much more
difficult to actually repair and
maintain that circulation number one
number two you don't want to eat too
much salt and we tend to eat too much
salt in society if you go to a
restaurant and see how the into an open
kitchen you see how the chef throws salt
into the food Salt tastes great but
guess what salt is really really hard on
our blood vessels if you want an analogy
is kind of corrosive to our blood
vessels you know salt on the road how
tough it is on a road surface and so
after a tough winter with a lot of salt
on a road you got potholes well that's
basically what happens when you have too
much salt um in your bloodstream you
wind up accumulating uh a lot of fluid
you get hypertension and then the lining
of the blood vessel gets damaged by the
high salt environment when the lining
gets damaged it uh the lining starts to
get be more sticky and when cells stick
to the lining and lipids fat cholesterol
sticks to the um uh to the uh kind of
like corroded surface of the blood
vessel guess what blood vessel Narrows
when blood vessels narrow you get less
circulation so don't eat too much salt
cut down or cut out salt get the low
sodium
version and avoid Ultra processed foods
now we know Ultra processed foods is
connected to so many chronic diseases
but the one that I really want to talk
to talk about is atherosclerosis right
so you wind up actually having more
lipids more narrowing in the blood
vessels too much salt which as I said
just now corrodes the inside of your
blood vessels and Ultra processed food
sets up for type 2 diabetes metabolic
syndrome and type two diabetes and
diabetes is a condition that's well
known to damage your circulation all
right uh and the damage from type two
diabetes for example when it happens in
the eye you wind up achieving diabetic
retinopathy blood vessel damage due to
diabetes in the eye leads to blindness
blood vessel damage due to diabetes in
your legs lead to poor circulation and
can lead to wounds that are opening up
because in diabetes uh you wind up
having neuropathy and then you're having
a vasculopathy meaning not only can't
you Fe feel the sand in your feet or the
nail or that's thumb tack um you also um
uh uh can't grow the blood vessels that
are necessary and you don't don't have
enough blood flow so everything all the
tissue starts to die uh and your immune
system can't clean up uh the infection
and then you wind up actually getting
gang GRE so this these are like serious
life and death reasons and I know look
we're talking about this is my my
YouTube channel is really about health
and wellness but because I'm a doctor I
I can talk about these like serious
conditions and many people suffer from
periperal arterial disease all right or
diabetes and and periperal arterial
disease that can actually affect
circulation to your legs so this is a
more serious video I'm talking about
this now another thing to cut down or
cut out you should stop smoking stop VAP
vaping uh because the nicotine actually
damages uh your blood vessels makes it
harder increases
aterosclerosis and vaping actually is
even worse all right so smoking
cigarettes cigars pipes vaping no don't
do it actually it's bad for your leg
circulation and if you're somebody who
is let's say in their middle uh middle
age or older and you already have bad
circulation you smoke and you vape
you're making everything in order a
magnitude worse now the other thing you
want to do is you want to check your
blood lipids because you want to keep
your blood cholesterol under control
cholesterol blood lipids are what sticks
to the side and narrows up your blood
vessels so if you want good leg
circulation you need to get your blood
lipids under control blood lipids are
measured by your doctor when you get a
checkup an annual checkup you should get
your blood lipid panel checked and the
classic thing to do is actually to give
you statins if you have high blood um
lipids they may actually be warranted
all right but you need to actually watch
your diet cut down ons saturated fat and
also exercise and there are diet and
lifestyle ways to actually improve your
blood lipids now your gut health is also
responsible your gut bacteria Health
your microbiome is responsible for
lowering your blood lipids as well so if
you want to stay off of statins the one
thing you want to do is actually improve
your gut health even if you're on a stat
you should still improve your gut health
because your gut bacteria will help it
help your body make it easier to lower
your blood lipids and actually improve
your circulation a research I've done
has shown that good healthy gut bacteria
can actually help heal your blood
vessels and heal wounds as well improve
circulation um we found that one
bacteria called lactobacillus ruteri
which is part of a healthy gut bacteria
we did lab research and showed that if
you actually give experimental animals
uh lactobacillus rudari um you can
actually speed up wound healing improve
circulation decrease inflammation these
are all really important things if you
have compromised blood flow in your legs
so I'll tell you you can actually get
lactus Rai in different foods as well
sourdough bread parmesano regano cheese
although you don't want to have too much
cheese it's very salty which is not good
for leg circulation and it's got a lot
of saturated fat which is also not good
but sourdough bread that's a good um
Source not too much all right um and you
can actually get a a dietary supplement
for electus for dry
as well uh
so what else can you actually do to
actually improve gut health well I'm
going to tell you some of the foods that
actually can improve your gut health and
also improve your circulation so let's
talk about five of them food number one
beans now my good friend Dan Butner who
is the Pioneer of the blue zones has
told me that all of the healthy cultures
in the blue zones their common
denominator of Health are eating beans
legumes beans are a good source of
dietary fiber they've got healthy fats
in them and it's it turns out that beans
improve your metabolism by burning down
harmful body fat that and that lowers
inflammation and by shrinking harmful uh
fat burning down harmful fat or actually
unloading uh our circulation as well
when you've got a lot of fat your
blood's got to pump out against
basically a wall of fat blood through a
wall of fat so decreasing ex excess body
fat visceral fat is actually a good
thing decreasing inflammation is good
for your blood vessels less damage uh to
the lining of the blood vessels and
better metabolism steers you away from
type 2 diabetes and diabetes sets up for
circulatory problems as always said so
eat beans um you know all kinds of beans
are good I love navy beans but black
beans kidney beans um and also other
legumes like lentils and chickpeas are
also really good uh they're good for
generally for good General Health they
activate your body's Health defenses
they activate your metabolism uh but
they're also good to help support all
the things that you need for better leg
circulation and to avoid the problems
that can actually cause pereral severe
periperal arterial disease that
progresses uh to uh intermittent
claudication that's pain every now and
then when you're walking and then pain
all the time because you've got critical
limb esea so beans number two carrots
carrots contain carotenoids okay and
studies in the nein that showing Foods
eating carotenoids like carrots can
lower excess body fat burn away extra
visceral fat which lowers inflammation
and that can actually unburden uh your
circulation making blood flow a little
bit better now carrots are also a good
source of dietary fiber feeding your gut
bacteria this fiber allows them to lower
and streamline your metabolism of your
your lipids which then makes it less
likely you'll have a blockage you see
how this works good gut health dietary
fiber better lipid um uh uh management
also lowering inflammation is absolutely
critical and that's what researchers in
the Netherlands found is that eating
foods with carotenoid like carrots
lowers inflammatory markers in the
bloodstream that actually is super
important because that lining uh of the
blood vessels that you want to keep nice
and um slippery smooth you don't want to
have it roughed up remember I told you
high salt roughs it up smoking roughs up
the line of your blood vessels well
actually eating carrots containing
carotenoids uh uh helps to protect the
lining of the blood vessels as well
number three garlic garlic is you know
not only a great culinary tool I love to
chop up Garlic sauté in a little extra
virgin olive oil and no matter what you
put in there whether it's a whether it's
a a vegetable whether it's a seafood
whether it's a meat I can tell you it
actually makes the food taste a lot
better think about Mediterranean Cuisine
the healthy Mediterranean Cuisine but
also Asia Asian Cuisine also uses garlic
abundantly uh in order to be able to
create healthy and cook healthy food so
you have extra virgin olive oil garlic
and you've got vegetables you've got the
makings for a good Mediterranean uh vet
vegetable dish uh and and what garlic
does it's amazing it's good for
circulation Garlic's been shown to lower
blood lipids all right so lower blood
cholesterol lower the bad cholesterol
the LDL maintain good or even raise good
uh HDL uh cholesterol and that's
important you protect the blood vessels
that you don't want to have narrowed
into your legs and your feet now garlic
does another thing which is really
important to prevent these sort of heart
attacks of the leg garlic prevents blood
from clotting all right so it's anti
anti-coagulant uh and remember I told
you the heart attack of the leg is where
basically you have your blood clots
narrowing in blood clots that can
actually form on the roughed up lining
uh of your leg blood vessels and now you
have a heart attack of the leg and
garlic actually keeps the the blood
flowing all right it interferes with
platelet function garlic does and so
when platelets are necessary to create a
clot it has keeps the traffic moving you
know it's kind of like a policeman uh
near an area that has some road work and
the policeman like garlic is basically
telling traffic keep going keep going
keep going one at a time and that's
basically what garlic actually does to
prevent um blood from actually clotting
all right food number four dark
chocolate now dark chocolate itself is a
candy it's a confection but dark
chocolate is a candy made with high
amounts of plant-based material called
cacao Cacao is actually what you use to
make chocolate but so dark chocolate is
more cacao you've heard about this 70%
80% 90% even 100% cacao it comes from a
seed pod that grow in tropical areas and
that seed pod when you take out the
seeds and you dry them ferment them
crush them is actually the basis for
making chocolate the more uh cacao there
is the darker the chocolate because it's
plant-based researchers have found that
cacao actually contains polyphenol in
fact these polyphenols are called uh
flavonoids or coco flavonoids we know
what some of them are like
proanthocyanidins and anthocyanins these
bioactives have been shown to be very
very important for uh blood vessel
Health number one they lower
inflammation that anything that lower
inflammation is actually good for the
lining of the blood vessels all right
they also lower the risk of blood clots
they improve overall circulation and the
proanthocyanidin from dark chocolate
actually uh can help stimulate the body
to produce nitric oxide nitric oxide is
actually a gas but it's a more of a
signal inside the body that actually
recruits stem cells so dark chocolate
recruits stem cells into our
bloodstream uh by the way we're all
formed of stem cells when you were in
your mom's womb uh before you were uh
human looking you were just a ball of
cells and it's stem cells that that form
that ball and the stem cells could
become anything and that's how you
develop the face that's how you develop
arms and legs and a heart a kidney and
toenails all right they all came from
stem cells and so when we're born we've
got extra stem cells it's kind of like
have an extra can of paint uh after you
finish painting a room and just like
when you have extra paint you put the
cap on you put it in your basement in
case you need to do touchup in our body
our stem cells after we're born we've
got excess those are packed up and and
and they're kept in our bone marrow in
other places as well but the bone marrow
contains a lot of stem cells and dark
chocolate actually recruits stem cells
out of our bone marrow like bees flying
out of a hive and those stem cells go
around looking for anything that needs
to be repaired in our circulation
including in our leg and our feet all
right so dark chocolate helps to improve
circulation in our extremities including
our arms and our legs and our feet and
improves blood flow and this has
actually been shown in uh research
that's been done looking at people in
their 60s with known heart disease and
they've got blood vessels to begin with
and they did a test called flow mediate
dilation where they actually put a blood
pressure cuff on the arm blow it up hold
it there cut off the blood flow to the
arm okay uh and then they suddenly Let
It Go and they use an ultrasound to
measure how well the blood vessels
rebound when there's new when their
blood flow is returned that is called
flow mediate dilation it's a measure of
vast ular Health okay why is that
important well it's important because
when in a clinical study they took men
who were in their 60s with no heart
disease they gave them just the
equivalent of two cups of hot chocolate
made with dark chocolate over 30 days
they actually found that stem cells came
out into a bloodstream more stem cells
came into the bloodstream they could
measure them in each patient more and
more more and more over 30 days and then
when they measured flow media dilation
to see how resilient how how U normal
functioning the blood vessels are they
found that the dark chocolate hot cocoa
intervention actually improved blood
flow improved blood vessel resilience
improved circulation all right and that
was in the upper extremity but the same
thing would actually happen in your legs
uh as well so that's food number four
food number five black tea you know Earl
Gray English breakfast tea there's a lot
of black teas that are out there
fermented teas are also black now black
teas um are actually start out as green
tea and then they're actually oxidized
until they turn
black and then they can actually be
fermented as well now black tea contains
the same polyphenols cakin as green tea
does maybe a little bit less because of
the oxidation but it's still there and
it turns out that the way same way the
green tea is useful because of these
cakin and polyphenols black tea is also
useful and Studies have been done in
Italy of black tea and the impact of
black tea on stem cells and Vascular
health so they took older people uh who
had definitely bad circulation and gave
them black tea two cups to drink for a
day for a month and they actually
measured in their blood their stem cells
and what they found is that black tea
would actually cause stem cells to come
flying out into their circulation these
are stem cells normally found in the
bone marrow that would actually repair
the circulation and improve circulation
um now how do they know this because
they did flow Med dilation they did that
blood pressure test to see how well the
blood vessels of rebound and from
compared to before black tea and then
until after a month of black tea they
saw tremendous Improvement now here's
what they also did these researchers
they added whipped cream into the black
tea to see what would actually happen
all right and guess what the whipped
cream the high Dairy remember I I've
made other videos that you tell you this
Dairy and in milk or coffee will form
little soap bubbl and those soap bubbles
trap the good stuff they trap the
polyphenols so in the case of black tea
little um dairy fat soap bubbles trap
the kakin the polyphenols so when you
drink the black tea those soap bubbles
roll down your gut and and you're not
absorbing as much of the polyphenols all
right you absorb some but not as much
and that's exactly what they found when
they had black tea and they added
whipped cream to it probably tasted
pretty good honestly um it actually
lowered the amount of stem cells that
that came out stem cells didn't come out
quite as frequently all right um and so
that show shows you you're not getting
as many polyphenols uh and that's one of
the reasons why you don't want to use
dairy uh milk uh in tea or coffee same
thing happen with coffee um nut milk is
fine oat milk is fine uh soy milk is
actually fine just don't use dairy milk
hey just a real quick one here if you're
enjoying this video then you'll
definitely want to check out my free
recipe for a Carrot Top salad that's
right I said Carrot Top in the video
you've already learned that carrots are
a great source of carotenoids and
dietary fiber so now I want to show you
how to enjoy this delicious vegetable
from root through stem and guess what it
only takes 15 minutes to make it get the
full recipe it's completely free right
now in the caption below now back to the
video all right now there are some other
foods that can actually help support
your stem cell which are required for
improving your blood vessels as well
I'll give you some foods that can do
this for stem cells barley I love barley
soup uh for example uh you can put
barley in a stew barley contains a
bioactive called beta D glucan now this
is a soluble fiber it's a bioactive and
the fiber improves the gut microbiome
the gut microbiome lowers inflammation
the gut microbiome also um improves
blood lipids so it lowers the risk of
having blockages in the uh circulation
and the beta gluc can actually directly
helps to grow new blood vessels as well
it causes angiogenesis which is what I
study so that's why I know about this
okay um uh so barley is one of the foods
uh that can do this another food that
actually has beta glue can are mushrooms
now I love mushrooms not everybody loves
mushrooms but I love mushrooms and I and
I know a lot of other people who love
mushrooms the white lowly white button
mushrooms
filled with beta glucan all right but
then there's other mushrooms that also
have it as well shantell
shitake enoi mushrooms portabello
mushrooms porini mushrooms you name it
oyster mushrooms mushrooms have beta de
glucan um and by the way where is the
BET glucan found it's in the cap of the
mushroom which is the part that we
normally cook with right uh but there's
uh bet glucan is also found in the stem
of the mushroom which I used to when I
used to buy mushrooms years ago I used
to come home take them home clean them
up and cut off the stem I used to throw
the stem away but guess what the stem
has twice as much beta glue can so save
the stems eat the stems make the stems
into a food or saut the stems into a
soup or saute the stems if you actually
like it all right now I love to cook
mushrooms slicing them up a little bit
of extra virgin olive oil you can chop
up some shallots a little bit of garlic
add a little bit of thyme in there and
literally just quickly sauté the
mushrooms you don't need a lot of oil
and you don't need a lot of cooking time
and just within a few within literally a
minute or so you'll actually have
perfectly cook mushrooms if you slice
them thin they cook a little bit faster
and that's really one of the lovely
things that you can actually uh do with
different kinds of mushrooms you know uh
Chantell mushrooms sauteed that way are
really amazing porini mushroom is sort
of a delicacy in the Mediterranean
Italians love porini mushrooms I I loved
it I I learned about porini mushrooms by
the way when I was doing a gap year in
Italy and the friends that I was staying
with would introduce them to me and I'm
like what's a big deal about mushrooms
you know they're like oh it's a it's a
really big deal and when I tasted it it
was amazing it was like a steak you know
like it's sort of like the T-bone steak
the ribeye of mushrooms are porini
mushrooms U now I talked about barley I
talk about mushrooms hey what about
making a mushroom barley soup man that
is a combo that actually is good for
your circulation by being good for your
stem cells by good being good for your
gut microbiome so think about that a
mushy barro soup a barley soup or make a
stew with barley and mushrooms as well
now here's another food that actually is
is really good uh for your circulation
and that's a uh dried fruit fruits with
peel all right it turns out that uh
fruit peel contains something called
ursolic acid and lab Studies have showed
that eating orsolic acid or feeding lab
animals with orsolic acid improves
circulation in fact there are lab animal
models for Peripheral arterial disease
the very condition I'm talking about bad
circulation bad circulation to the feet
um you can get gang green and wounds to
the feet guess what lab animals eating
Foods uh eating fruit peel extracts made
from fruit peel containing orsolic acid
the circulation is restored you can
actually get perfusion better blood
vessel growth um if you actually are
having fruit peel now how to get fruit
peel uh uh you can eat fruits like um
apples uh pears peaches all of fruit
peel right uh so here's how the peel is
good for you uh but you can also have
fruit peel if you get dried fruits as
well right that's an easier way if I
told you you can have uh apricot peels
actually good for you you know you might
eat one apricot maybe or two if I really
pushed you on it um but guess what if
you had dried apricots you could eat six
of them pretty easily now you got to be
careful eating a lot of dried fruit
because it's got the sugar from the
fruit as well and you don't want to have
too much sugar uh in your body uh so I
just mentioned six uh dried apricots
it's got sugar from six dried apricots
if you're trying to avoid diabetes and
and metabolic syndrome you probably
don't want too much but it is a way of
actually getting the the peel okay in a
smaller shrunk down kind of the shrunken
head version of uh of fruit peel or
solic acid and speaking about fruit peel
this is one of the uh times that you
probably want to buy organic but I can
tell you that Studies have shown that if
you're using pesticides on fruits that
the pesticide isn't just stuck to the
outside that you can rinse off but about
uh you can actually penetrate about 20%
of the skin using the pesticides and
that that you can't wash out and yet you
want to eat that fruit peel so this is
an example exle of where organic
probably pays off if you want to get the
benefits of the orsolic acid from the uh
fruit peel okay uh now the other thing I
would tell you that is uh that another
little bonus food that actually be good
for your blood vessels and your stem
cells are uh foods containing omega-3
fatty acids like seafood Omega-3s in the
bloodstream protect your stem cells all
right and you need your stem cells in
good shape it's kind of like the
bulletproof vest or the security detail
for your stem cells omega-3 make sure
that the stem cells are accompanied to
their destination and are in good shape
best sorts of Omega-3s you can have a
supplement made with Omega-3s but you
know you can get into Seafood as well
just don't eat uh too high on the food
chain because then the big fish contain
also heavy metals like Mercury uh uh in
their flesh but if you eat lower in the
food chain you could be just fine like
salmon Salmon's a great source of
Omega-3s uh I would actually get wild
CAU salmon rather than farm salmon
because farm salmon are fed chicken and
sometimes pellets that contain Omega-3s
so get wild caught salmon it's going to
be better for you and they're actually
eating the the foods and the Plankton
and stuff like that that actually has
the natural the original Source the OG
source for the Omega-3s but not it's not
just salmon that's good Cod actually is
also good as well uh and cod you need
about eat about two card playing card
decks worth of cod to be able to get the
same amount um of Omega-3s that you get
in one card deck uh size serving of
salmon but that's easy to do that's not
very big other sources of seafood also
have omega-3s for example clams and
muscles and shrimp uh Lobster also has
Omega-3s uh squid and octopus also have
omega-3s if you're eating uh Seafood so
what's wonderful is that you can
actually find all kinds of sources of
omega-3 fatty acids that can help
protect your uh stem cells now I will
tell you give you a couple of other tips
that would be really helpful if you want
to actually cook healthy foods in ways
that um are not going to hurt your stem
cells you don't want to be frying your
foods all right Seafood that's fried no
good vegetables that are fried even like
tempura like I like the Crispies don't
do that because frying actually creates
um harmful chemicals like carcinogens
that actually provoke inflammation in
the body body and you don't want
inflammation to damage the lining of
your blood vessels that's not good all
right especially if you have perfor
arterial disease so you don't want to be
eating fried foods all right those are
that's a really important kind of uh
concept now there's all kinds of other
dimensions of prefer alial disease and
diabetes and the conditions of together
that I can talk about I'll make a
separate video about you know wound
healing and wound care about that
there's a I spent a lot of time working
in that space and some of the dietary
and food is medicine approaches that can
be helpful uh as well but now you've got
sort of a big walk around the park of
perer arterial disease and and dietary
dos and dietary don'ts and some
lifestyle don'ts in terms of how to
actually maintain good uh blood flow to
your legs and feet even if you have
perer arterial disease but if you want
to avoid it these are also tips that
also can work so hopefully you learn
something about your circulation in your
leg thanks for watching and I'll catch
you on the next video
hi there if you enjoyed watching this
video I know you'll love the next one
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you there