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https://www.dralexnewsletter.com/ Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning. What if the dinner you cook tonight could help calm the hidden inflammation linked to heart disease, type 2 diabetes and dementia? Chronic low grade inflammation can simmer away for years without symptoms, yet it shows up on a simple CRP blood test and responds well to what you eat. Here I go through nine anti inflammatory foods, from tinned oily fish and extra virgin olive oil to fermented foods and dark chocolate, and the science behind each one. After years in A&E, I've seen how often inflammation sits behind heart attacks, strokes, kidney disease and arthritis. Your immune system should switch inflammation on to heal a cut or fight an infection, then switch it off again. When that off switch stops working, visceral fat, a leaky gut lining, poor sleep, stress and alcohol keep things simmering for decades, slowly damaging your arteries, your insulin sensitivity and your brain. I explain why sardines and mackerel help your body finish an inflammatory response properly, why fish oil capsules haven't lived up to the hype, how to prepare broccoli so you actually get the sulforaphane, what the PREDIMED trial found with olive oil, and how to use turmeric so it gets absorbed. I also cover the Stanford fermented food study and the three things pulling inflammation back up: ultra processed food, too little fibre and alcohol. In this video you'll learn: -What low grade inflammation is and how CRP measures it -Why oily fish helps switch inflammation off, and why capsules often disappoint -How to chop and cook broccoli to keep its sulforaphane -What extra virgin olive oil has in common with ibuprofen -Why mushrooms, blackberries and hemp seeds earn a place on your plate -How to cook turmeric so your body can actually absorb it -What fermented foods did to gut diversity and inflammatory markers -The three everyday habits that push inflammation back up Whether you want to protect your heart, look after your memory or simply feel better, these are small, affordable swaps you can start making this week. TIMESTAMPS 00:00 – Introduction 01:45 – What inflammation actually is 05:42 – 1. Tinned oily fish 07:29 – 2. Blackberries 08:28 – 3. Broccoli 10:43 – 4. Extra virgin olive oil 12:25 – 5. Hemp seeds 13:45 – 6. Mushrooms 15:52 – 7. Turmeric 17:31 – 8. Fermented foods 19:45 – 9. Dark chocolate, 80 per cent and above 22:09 – What's pulling in the other direction 26:01 – Turning this into food you'll actually enjoy REFERENCES Antiinflammatory Therapy with Canakinumab for Atherosclerotic Disease https://pubmed.ncbi.nlm.nih.gov/28845751/ Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer https://pubmed.ncbi.nlm.nih.gov/30415637/ Anthocyanin supplementation improves obesity-related inflammatory characteristics: A systematic review and meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/37320946/ Phytochemistry: ibuprofen-like activity in extra-virgin olive oil https://pubmed.ncbi.nlm.nih.gov/16136122/ Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts https://pubmed.ncbi.nlm.nih.gov/29897866/ Ergothioneine is associated with reduced mortality and decreased risk of cardiovascular disease https://pubmed.ncbi.nlm.nih.gov/31672783/ Discovery of the ergothioneine transporter https://pubmed.ncbi.nlm.nih.gov/15795384/ Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials https://pubmed.ncbi.nlm.nih.gov/27533649/ Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers https://pubmed.ncbi.nlm.nih.gov/9619120/ Gut-microbiota-targeted diets modulate human immune status https://pubmed.ncbi.nlm.nih.gov/34256014/ Effect of cocoa on blood pressure https://pubmed.ncbi.nlm.nih.gov/28439881/ Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses https://pubmed.ncbi.nlm.nih.gov/38418082/ Carbohydrate quality and human health: a series of systematic reviews and meta-analyses https://pubmed.ncbi.nlm.nih.gov/30638909/ Do "Moderate" Drinkers Have Reduced Mortality Risk? A Systematic Review and Meta-Analysis of Alcohol Consumption and All-Cause Mortality https://pubmed.ncbi.nlm.nih.gov/26997174/ Association between alcohol and cardiovascular disease: Mendelian randomisation analysis based on individual participant data https://pubmed.ncbi.nlm.nih.gov/25011450/ Disclaimer: This is not personal medical advice and does not override what your doctor says. #dralex #doctoralex #inflammation #antiinflammatoryfoods #guthealth #healthyeating

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