Dr. Jon Saunders
Anti inflammatory Diet and Supplements for Inflammation & Pain
Anti-inflammatory Diet and Supplements for Chronic Inflammation and Pain | Dr. Jon Saunders
In this video, Dr. Jon Saunders will simply and provide you with the steps necessary to implement an anti-inflammatory diet. Whether you are suffering from a chronic health condition (like arthritis, migraines, chronic dizziness, body or joint pain, etc…) or you are trying to change the way you eat, this step-by-step video will provide you with the tools to help you decrease the inflammation in your body.
Chronic inflammatory diseases are the most significant cause of death in the world. The World Health Organization (WHO) ranks chronic diseases as the greatest threat to human health.
✅7 Day Meal Planner .PDF: https://chirofirst.ca/wp-content/uploads/2023/11/7-DAY-MEAL-PLANNER.pdf
✅Anti-Inflammatory Shopping List: https://chirofirst.ca/wp-content/uploads/2023/11/ANTI-INFLAMMATORY-FOOD-LIST.pdf
✅Anti-inflammatory BLOG:
Anti-inflammatory Diet and Supplements for Chronic Inflammation and Pain
Dr. Jon Saunders will also go through the best anti-inflammatory supplements that you need to consider adding to your daily routine to help reduce inflammation that is causing your problem(s).
✅TO BUY THE BEST SUPPLEMENTS ON 🌎 ➡️ IMHO: https://bit.ly/46hCrbr ⬅️
🎆US Citizens: Use COEDRJ for 20% Discount! 🎆
🔬 Research:
Chronic Inflammation: https://www.ncbi.nlm.nih.gov/books/NBK493173/
The most common reasons for chronic inflammation are poor dietary choices (addressed in this video), stress (increased cortisol which triggers inflammatory activity), and environmental toxins.
Some of the common signs and symptoms that develop during chronic inflammation are listed below:
• Body pain, arthralgia, myalgia
• Chronic fatigue and insomnia
• Depression, anxiety and mood disorders
• Gastrointestinal complications like constipation, diarrhea, and acid reflux
• Weight gain or weight loss
• Frequent infections
#antiinflammatorydiet #antiinflammatorysupplements #chronicinflammation
CHAPTERS
0:00 Intro.
1:05 Chronic Inflammation – Signs and Symptoms
1:53 Tips to get Started
3:44 Eliminate/Reduce These Foods
5:36 Supplements/Essential Nutrients
6:14 Omega 3's
8:20 Vitamin D3
10:24 Probiotics
12:30 BONUS: 4 More Anti-inflammatory Tips
14:02 Outro.
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AS ALWAYS, PLEASE CHECK WITH YOUR PRIMARY HEALTH CARE PROVIDER TO DETERMINE IF THE CONTENTS OF THIS VIDEO ARE APPROPRIATE FOR YOU SPECIFICALLY. Some or all of these stretches/exercises/movements may be contraindicated if you have certain underlying spinal conditions such as spinal degeneration, spinal stenosis, disc bulge/herniation, instabilities, and other undiagnosed spinal problems.
Any questions about the content or whether it is appropriate for you? Please leave them in the comments section below.
RELATED VIDEOS:
Lose Belly Fat and Love Handles in 3 Easy Steps: https://youtu.be/XKeRimwEEvg
Anti-inflammatory Smoothie: https://www.youtube.com/watch?v=dl64AZxEIB0&t=47s
Please visit our website at: http://www.chirofirst.ca
www.chirofirst.ca
Dr. Jon Saunders, B.Kin., D.C.
Chiropractic on Eagle
Newmarket, ON L3Y1K5
Tel: 905.953.1028
Clinic Hours:
Monday 730 AM to 600 PM
Tuesday 730 AM to 530 PM
Wednesday 230 PM to 600 PM
Thursday 730 AM to 530 PM
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Chronic inflammation. If you can control
the inflammation levels in your body, you can control your health. In this
video, I'm going to simplify and show you how to lower the inflammation levels in your
body so you can instantly improve your health. It doesn't matter what you're trying to heal from,
If you're trying to reduce your level of pain, you're trying to increase your energy, your
digestion. If you have chronic systemic inflammation, you will not heal well, nor will
you feel well. My name is Dr. Jon Saunders, and in this video, I hope to take a complex
topic like systemic inflammation, break it down, simplify it, and allow walk through
some steps that's going to instantly allow you to change the level of inflammation in
your body so you can function, feel, and heal much better. This is a video. I encourage you to save
bookmark it, share it with someone you care about. I really believe the information I'm going
to cover can be life changing. So what is inflammation? Let's keep this simple. There
are two types of inflammation. We have acute inflammation and chronic or systemic or silent
inflammation. How do you know if you have this type of inflammation? Well, there's a few cardinal
signs and symptoms. Things like widespread body pain. Maybe you are achy. Maybe you have multiple
joints that are achy. Your muscles are fatigued. They're sore when you've press on them. This can
be an indication that you have systemic or silent inflammation. Other symptoms such as chronic
fatigue, insomnia, digestive issues. These also can suggest that your inflammation levels are
way too high. Even mood disorders like depression and, and anxiety can be signs of high inflammation
in your body. Where does chronic inflammation or silent inflammation come from? Poor dietary
choices. Let's address the diet first. One thing I can tell you with treating 1000's of patients.
One thing is certain is that most people will fail to heal, to reach a goal because they don't do
what's necessary for a long enough period of time. So the number one thing you can do to
increase your chance of being successful with an anti-inflammatory diet is be consistent.
Make it automatic, be consistent, push through that barrier. Once you get to the other side,
and once you start to notice some changes, this is where your life can be transformed. Change
your diet by addition not subtraction. So don't say I'm going to not eat any of this stuff because
you're setting yourself up for failure. One of the easiest things you can do is add in good stuff.
I'm going to help you with that. I'm going to provide an anti-inflammatory shopping list for
you in a description below that you can take. And you can start to add these foods into your
life rather than subtracting other foods out. It's a change in how you think about food instead
of trying to deprive yourself of the foods you love. We're going to add some good ones in, and
as you add those in, you're going to start to feel better. And it's going to cause you some
momentum to pull some of those foods out that you know are not healthy for you. The other thing
I'm going leave in the description below for you is a meal planner. If you fail to plan, you will
not be successful. I can tell you if you go to your fridge, when you're hungry and you open
it up, the first thing you're going to grab is this the easiest, most processed, probably the
unhealthiest thing you can grab from the fridge. You need to plan that in advance. I like to plan
my week in advance, write down from breakfast, snacks, lunch. Even if I'm going to go out for
dinner, I try to plan what I'm going to have before getting to the restaurant.
These are easy steps that can be done consistently. That will help you achieve your
level of lowering your systemic inflammation so you can feel and function much better. The moment
you start to add some good foods to your diet, you will over a period of time, start to feel and
function better. This is when we want to reduce or eliminate some foods. There are five things I
want you to focus on in reducing or eliminating over a period of time as you start to build some
momentum in your new dietary or lifestyle changes. First are the whites, the flours, the sugars, the
refined carbohydrates. We know where they are. Those whites will literally start to change to
sugar the moment your tongue touches them and they start to be digested. These whites will devastate
your attempts and increase your inflammation levels instantly. Number two, juices and sodas.
Let's stick to water. Let's stick to some teas. Even coffee is better than juice. Juice are
empty sugar calories as are any sweet drink that has sugars or high fructose corn syrup.
These are things we want to avoid. Number three, processed foods, anything that comes in a box with
an expiry date, try to minimize or eliminate that completely. Let's stay to the fresh foods.
Let's stay to those foods that will expire if we leave them in the fridge long enough,
number four, dairy. Dairy can be devastating to our inflammation levels. This is a tough one.
Many people like milks and cheeses. We're going to start with reducing those intakes. And finally
trans fats. These are fats that are not found in nature. They're processed fat, alternative
to trans fats would be things like olive oil, coconut oil, ghee, stuff like
this. Even butter is at least more natural. Let's eliminate our trans fats.
Okay, so let's not be overwhelmed. Remember down below in the description, there is a grocery
shopping list to help you start to add in good foods while you start to eliminate or reduce
those bad foods. The next thing we want talk about are supplements. The best supplement would be
no supplement. What I mean by that is it would be great and amazing If we get, take all the
necessary essential nutrients in, by the food that we take, but based on our lifestyles today,
based on the nutrient deficient food that we eat, the food that has been processed, unfortunately
today in this day and age, we need to supplement. Our focus for lowering your inflammation
levels will be to focus on our essential nutrients. Essential nutrients that we're
deficient in must be supplemented for. So the first essential nutrient we're going
to talk about are omega 3's. The human body is genetically designed to absorb a ratio of
omega 3 to 6 of 1:1. Unfortunately in today's diet that ratio is as high as 20 to 1. This
creates a massive amount of inflammation in the body that is detrimental and devastating
to our health. So where do we get these essential fatty acids? Typically we get these
in fatty fish things like sardines, mackerel, salmon in the form of an EPA:DHA type fat. We can
also get these essential fats in plants, through ALA, in things like flax, chia, kale, broccoli,
the tough part with getting it through ALA through plants, it's almost impossible to get the amount
necessary to sustain human health and to keep our inflammation levels low. So chronic excessive
pain, fatigue, painful joints, and muscles, eczema, dry skin, hair loss, heart problems,
memory problems, even mood swings and depression can all be caused by a deficiency and omega 3's.
Various studies have shown that supplementing with omega3 fatty acids in the right ratio in a
natural form can lower our inflammation levels. You want to make sure that first your
supplement you're choosing is devoid of toxicities. It's purified. We also want to
make sure that omega3 is as close to nature has provided in terms of its ratio of omega 3 to
omega 6 fatty acids. We want daily intake of EPA to DHA at approximately 370 milligrams per day for
EPA. Whereas the DHA daily intake should be about 240 milligrams per 40 pounds of body, weight,
or 18 kilograms. We also want to always make sure that we're taking these in as the body was
designed to take them in, and that is with food. So make sure you're taking omega 3s with food.
And as I always speak to your healthcare provider, because there are some contraindications. If you
are in blood thinners or taking a daily aspirin, please speak to your doctor. If omega
3 supplementation is okay for you. Vitamin D3, the simple fact that
humans were designed to get their sufficient amounts of vitamin D through sun
exposure is key to understanding the reason why we need to supplement with vitamin D3, approximately
10% of our vitamin D levels come from food. So it's essential to either get sunlight, at
least 15 to 20 minutes of exposure face, arms, and legs per day. However, if you live in Canada
like me, that is not possible in the winter. So we definitely need to supplement with vitamin
D3. We need to make sure that the vitamin D3 suspended in an oil that's healthy. So you want
something like an organic olive oil or a coconut oil base. So vitamin D3 is actually a hormone.
It regulates cell growth. It helps in the immune system function. It's involved in neuromuscular
action. And what we're talking about today, it is a regulator of inflammation in our bodies.
Oftentimes I'll have conversation with patients that will say, well, their vitamin D levels
are low. The blood test shows it. They try to supplement for a bit and it never raised
their levels. Well, in certain circumstances, you may need sunlight to do that,
but under normal circumstances, oftentimes the cases why they were unsuccessful
in, in raising their vitamin D3 levels is A) they took a poor choice in supplement. The supplement
was processed and the body was just not able to absorb it and, or B) they didn't take enough long
enough. And so getting to the dosage, the dosage, again, you want to speak to your healthcare
provider for this, but the general rule is this. You can take up to about a thousand IUs per
day, per 40 pounds of body weight. For kids they can take between 1000-2000 IUs very, very
safely, but for an adult, if you are deficient, you might need to take the higher end of that in
order to get your levels up, to make sure your body can function and heal the way it's designed
to. There are some contraindications, again, this warrants a conversation with your pharmacist or
your healthcare provider. If you have sarcoidosis, if you have high phosphate or calcium in
your blood, if you're prone to kidney stones or have kidney disease, please speak to your
doctor before supplementing with vitamin D3. Probiotics. We are consuming the 1/1,000,000 of
healthy probiotics that we did before pesticides, herbicides, and industrial farming.
This has devastated the normal flora in our gastrointestinal tract. Add in the addition
of stress, antibiotics, certain drugs, we have wiped out our normal flora creating in high levels
of body inflammation. Our diets have changed. We're eating less fruit and vegetables, less
fiber, which is essential to a healthy gut flora as they serve as prebiotics or food to the normal
flora in our GI tract. So due to all of these reasons, we need to supplement with probiotics.
We need to find a good quality probiotic and make sure we're supplementing with enough. We need to
be supplementing with 15 to 30 billion per day, every single day. And ideally, if you can, you'll
take them with some raw fruits and raw vegetables as they serve as prebiotics to the supplementation
to help restore our normal gut flora. Where can you find naturally occurring probiotics? Well,
first let's start with the prebiotics. Make sure you're eating lots of raw fruits, vegetables,
and fiber. To get a really good natural source of probiotics, think more sauerkraut, more naturally
occurring yogurts with very little sugar, kimchi is another good source, but again,
this would have to be done consistently every day in order to get your levels to
where they need to be and to keep things balanced in your GI tract. There are
Contraindications. Please speak to your health provider or pharmacist if you are
immunocompromised and/or on certain drugs, that may be altered by taking probiotics. So we're
almost to the end here. Stick with me I got 4 more tips to help you lower your inflammation levels
naturally so you can function feel and heal better. Magnesium. If you are deficient in
magnesium, you will be in a proinflammatory state. Again, this might be something you'd consider
supplementing with to help lower inflammation levels. What could cause you to be deficient in
magnesium? Lots of things. Alcohol use, diabetes, certain medications, celiac disease, malnutrition,
pancreatitis, even excessive sweating If you exercise a lot, this could cause a deficiency
in magnesium levels. Exercise. I can never get through a video without discussing exercise. If
you are movement deficient, your body is designed to move. If you are not moving enough, because
you're behind your computer or you're out of an exercise routine, implement some form of exercise.
For some of you, it might be a walk for others It might be getting back on your treadmill,
whatever it is, just move more, take more steps, add 2,500 steps a day to your life. And I can
tell you if you increase your exercise and your movements, you will decrease your inflammation
levels. Sleep. If you are not sleeping well, you need to form a routine that's going to allow
you to sleep more deeply and longer. If you are sleep deprived because of stress or anxiety, you
need to find ways to calm yourself before you sleep. Because if you are sleep deprived, guess
what? Your inflammation levels rise as well. Sleep better. Lower your inflammation level and
increase your health. And finally water intake. What is your water intake? Do you drink water?
Remember how we talked at the beginning of this video, eliminate soft drinks and juice. Well, swap
that it with water and teas, we want more water, more hydration, more hydration will decrease
your inflammation level. If you decrease your inflammation level, we've talked about this all
through this video, you'll function, feel, and heal better, and your life will improve instantly.
I really hope you found that useful. I really believe that this is a video that you should go
back to, save it, share it with family or friends and of course, if you liked it, I'd appreciate it
if you give me the thumbs up. As always, if you have a question, put it below and I'll do my best
to get back to you as soon as possible. Use the resources that I have in the description below to
help you change the level of inflammation in your body and allow you to function and feel better
than you are today. And if you haven't already, maybe you'll consider hitting the subscribe button
below and the notification bell so you can be informed when I upload a new video. I can't wait
to see on my next video, until then, stay well.
#Anti #inflammatory #Diet #Supplements #Inflammation #Pain
source
Love the video! Thanks
Ty so much, will do and I pray it works, God bless..
6:45 ALA …Alpha Lipoic Acid?
I have fibromyalgia & Hoshimoto, Diabetes, my inflammation is high, and i dont know what to do to help. I drink so much water. I take probiotics, and just need help
Thanks video
Wow!!!! Thank you SO much for this!! I was diagnosed with Meniere's disease after having many episodes of rotational vertigo the last two years, and FINALLY found more answers. I was told I likely have euthyroid Hashimoto's. The doctor who told me this prescribed a gluten/ dairy free diet, and gave me 7 different supplements. I developed IBS in 4 days and when i asked if that was supposed to happen he told me to stop everything. I continued the diet, but I felt worse than when I started. He told me to stop everything to see if i go back to baseline. I'm currently looking for a new doctor. 🫠 Looking back I was so malnourished. I had no resources on what foods I needed to eat, i was only focused on what I couldn't eat. I was mostly eating gluten free junk from a box. It was so terrible for my mental health too, and I cannot explain to you how weak i felt. Your approach is so much more gentle and realistic. Thank you for the resources(!!!), for reminding us we are individuals, and thank you for what you do! You are truly bringing hope to hurting people! Forever grateful
Thank you for sharing this doc.
Bilmem anlar mısınız Türkçe yazacağım çünkü. Harikasınız 🤩 Harika bir anlatım. Yüzlerce video izledim bu kadar akıcı, anlaşılır, bilgilendirici video görmemiştim. Teşekkürler. 🎉♥️
Are there any supplement brands you would recommend that are at local grocery stores or Walmart? Could you please give me the list you recommend. The only medication I take is thyroid medicine.
Thank you
I also like to put garlic on everything
One of the best things I’ve ever heard is “eat foods that don’t have an ingredients list” aka if you have an apple, there’s no ingredients list because it’s an apple. If you have ground beef, it’s ground beef. Etc etc
Hi Dr Saunders, this is an awesome video! As someone who has multiple conditions including chronic migraines, fibromyalgia, multiple back surgeries, neuralgia etc, i try and follow somewhat of an anti-inflammatory diet. I am trying to avoid dairy due to having become lactose intolerant after moving to Canada. Are you able to suggest some non-dairy options in place of dairy? Thanks in advance!
You could save a lot of energy if you stop continually swinging your arms and hands around, very off putting.
This was very helpful! Thank you!!
Great video and content!
Thank you for sharing.
1. Be consistent
2. Add antiinflammatory foods
3. Plan your meals
4. No sugars and flours eliminate whites
5. No sodas or juices
6. No processed food
7. Reduce dairy
8. No trans fats or seed oils
9. Supplements for deficiency
10. Omega 3. EPA and DHA
11. Vitamin D3/ sunlight
12. Probiotics
13. Fruits, vegetables, and fiber
14. Magnesium
15. Exercise
16. Sleep
17. Water
18. Everybody is different we need to talk to our Doctor and research all of these items for ourselves.
what exactly do you mean with Omega 3 to 6 ratio 1:1? Do you mean to take as much omega 6 as omega 3? Omega 6 is a significant inflammation contributor.
Thank you 😊
😢I really wish I could have you as a doc , friend , coach. You just know so much and have a seriously wonderful caring soul. You are the type of doctor / friend I need to get me going. I just started watching you and I am already writing down so much information because I truly believe you know what you’re talking about! Last 2 months I’m suffering from tinnitus and I keep saying to my doctor I believe my neck is causing it because my neck grinds at the skull base and I get dizzy when I lay on my left side . They say it’s my allergies but I truly don’t think so . My gut is saying it’s my neck causing this . They just want do some kind of in house surgery on my nose because they say “its inflamed “ but still my neck grinds , I have left side dizzy and stiff neck . When I rub my neck for about 34 minutes I notice my tinnitus calms down even goes away for a full day. They have me on so many allergy meds and it hasn’t worked . I wish I could go to you.
can I take probiotics every day or do I need to take a break from probiotics after a month or 2?
lymphoma
Great job and information! Proper nutrition is key through foods. I have stopped all packaged so called food. It’s not food, but you can eat it. Plants and animal protein is so important.
Thank you SO much for sharing practical information where many other Drs simply pull the script pad closer 🙏🏻⚘️
What a great sensible presentation! Thank You so very much!! And God Bless You!!!
Fantastic video! Thank you for making it.
Best video I've seen on this subject. Thank you for the printables, too.
Thank you so much for sharing I’ve learnt so much .I am a person with MS Multiple Sclerosis for past 23yrs I’m good but could be better and this advise is what I needed, will journal and report back . Many blessings I might be able to assist just one person out there . 👏👏👏👏👏👏👏👏👏👏👏👏🤗💙🤗💖🤗
I’d love to see a video where you create a 7 day anti inflammatory meal plan with recipes that provide all the vitamins and minerals you need
If you really want to reach people I recommend getting to the heart of the info before four minutes have gone by.
Coconut oil is bad ??? I heard contrary
Excellent video, thank you ❤ amber
Inflammatory diseases such as fibromyalgia, pain etc. can be managed through herbal formulations like Planet Ayurveda's Aamvatantak Choorna, Joint Aid Plus Capsules, Boswellia Curcumin and Shatavari Ghrit.
farming has also changed for the worst-case scenario
There are many subsets of CFS, I am speaking to those that were diagnosed as having Epstein Bar Virus/ Cytomegalic Virus which both are Herpes Driven. I was in a study in the 90 's treating various forms of Herpes Viruses by DR Harvey Sklar, affiliated with Englewood Hospital, Englewood N.J. His work can be found in Journals as well as Englewood Hospital Library. He explained the issue is on a cellular level, part of the Krebs Cycle. He also explained once it awakens in your body, you will have it your natural occurring like, however it can be treated using AMP in a Gel Base (Adenosine Monophosphate) the power punch to the Mitochondria. AMP is a natural occurring substance found naturally in ones body. DR Sklar gave me a book to read MS and How I live with it. It chronicles Dr Raymound Bjork who had MS and how he lived a normal life into his 80's using AMP. Dr Sklar was a pediatrician by trade, but had a brother in law who had MS, and he wanted to help him, and did the research where he learned how AMP helped MS also herpes driven. He applied for a grant to study Herpes Viruses with the use of AMP.. You will go into remission, but its not a permanent remission, you must continue to use AMP a natural occurring substances in our body.. You get your life back as Dr Raymond Bjork did. Share this with your professional health provider, so he can research it for you, so you to can be helped. Fibromyalgia, chronic pain, depression, neurological issues, anxiety are many symptoms of having a Herpes driven Virus from my own experience. Another important factor is to understand/learn what foods replicate and what foods retard the virus. Always strive to keep your immune system strong. Learn what foods and supplements will help with that.