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My 10 anti-inflammatory habits to feel my best and age well — Transcript

by The Doctor's Kitchen · 2,548 words · 380 segments · language en · Watch on YouTube

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0:00My advice to improve your energy, gut
0:02health, and give yourself the best
0:04chance of aging well is to lower
0:06inflammation. The good thing is you can
0:08do it with food and lifestyle. So, I'm
0:11going to show you the 10 easiest
0:13anti-inflammatory habits I build into my
0:15day from morning to evening, and you can
0:18start them straight after this video.
0:20Starting with a habit that takes 10
0:22minutes and costs nothing, morning
0:24light. When I wake up, I get outside and
0:27absorb some natural light as soon as I
0:30can. Luckily, I have a dog that makes
0:32sure I can't miss this habit. She wakes
0:34me up first thing and demands to get
0:37outside to do her morning wee. Morning
0:39light tells the master clock in your
0:41brain that the day has started. It's one
0:44of the most powerful triggers to set
0:46your circadian rhythm, so you feel alert
0:49now and ready for sleep later. And
0:52that's the cornerstone of an
0:53anti-inflammatory lifestyle because
0:55disturbed sleep is linked with higher
0:57inflammatory markers. It doesn't even
1:00need to be sunny. Any outdoor light,
1:02even a cloudy British day, is still much
1:06brighter than normal indoor light. And
1:08while I'm outside, I use this time to
1:10fit in movement. I try to move every
1:13single day. That might be an incline
1:15walk, a short HIIT session, or strength
1:17training. But on days when it gets too
1:19hectic, without fail, I stretch. You
1:22see, when your muscles contract, they
1:24release signaling molecules called
1:26myokines that help regulate your immune
1:29activity. Regular exercise can also
1:32improve the way your body handles sugar,
1:34the quality of your muscles, and lower
1:37the amount of fat around your organs.
1:39All of these things help lower
1:41inflammation over time. In fact, one
1:43large review of over 30,000 people
1:46linked exercise with lower levels of
1:49markers of inflammation, like CRP, IL-6,
1:52and TNF-alpha. And different types of
1:54exercise may affect inflammation in
1:57different ways. Aerobic exercise,
1:59anything that gets your heart rate up,
2:01can help lower certain markers, while
2:03resistance training might have a bigger
2:05effect on another inflammatory pathway.
2:07So, my strategy to encompass the
2:09entirety of anti-inflammatory exercise
2:11benefits is variety. And another tip is
2:15to choose your minimum. Even if you were
2:17to say, "Look, Dr. Rupie, I only have 60
2:20seconds." That is enough. Commit to 60
2:23seconds of star jumps today, 60 seconds
2:26of burpees, 60 seconds of running on the
2:28spot. Just make sure you get some
2:31exercise into your day. You'll start
2:33believing and self-identifying with
2:36someone that moves first thing. And a
2:38perfect pairing for movement is a
2:40high-protein breakfast. This is the
2:42first meal I changed during my own
2:45health journey. When I was working
2:47hospital shifts, I was usually eating
2:49cereal, granola bars, or just a coffee,
2:51and I'd be hungry again by 10:00, and
2:54chasing energy with more caffeine and
2:56snacks. And a lot of people find
2:57themselves in the same situation. And
3:00that's because many quick breakfast
3:02options are heavy on refined
3:04carbohydrates and light on protein and
3:06fiber. They digest really quickly,
3:09sending your blood sugar up before it
3:11comes crashing back down. If you keep
3:14riding this roller coaster of blood
3:16sugar day after day, it can feed into
3:19low-grade chronic inflammation. This is
3:22why I'm always trying to optimize three
3:24things every meal time. Getting enough
3:26protein, a good dose of fiber, and a mix
3:29of anti-inflammatory ingredients. What
3:31saves me is having a solid rotation that
3:34I can rely on. Right now, my favorite is
3:36smashed beans and mackerel on
3:38good-quality bread. I'll just blend or
3:40mash white beans with tahini, spices,
3:43herbs, and lemon juice, fold through
3:46jarred or tinned fish with any veg that
3:48I've got in the fridge. It's a great one
3:50to prep ahead, so breakfast takes
3:52minutes to put together. I'll just spoon
3:54it over quality bread with wilted
3:56greens, tomatoes, and sprouts if I've
3:58got a little bit more time. But if I
3:59want something sweeter, I'll make some
4:02version of overnight oats or chia
4:04pudding. And I'll always add four
4:06elements to make sure it's high in
4:08protein and fiber. For my chia pudding,
4:10I'll start with a layer of soaked chia
4:12seeds with milk and kefir, add fruit
4:15like mashed banana or berries, Greek
4:17yogurt as my core protein, and to top it
4:20off, I like to add extra polyphenols and
4:23texture with cacao powder and nuts. It
4:25takes 5 minutes the night before and
4:28breakfast is waiting in the fridge
4:30looking far more organized than I feel
4:32most mornings. When you start eating
4:34high-protein, high-fiber breakfasts,
4:36you'll feel it in your energy levels and
4:38focus. This is why it's my foundation,
4:41which I pair with supplements. They sit
4:43on top of a good diet and lifestyle, not
4:46to replace it. And there are two that I
4:49personally use, omega-3 and vitamin D
4:51with K2. The reason why I personally
4:53take these is because whilst I love oily
4:56fish, I struggle to get it in my diet
4:58daily. And omega-3 covers those bases.
5:01And vitamin D3, despite me going outside
5:04and trying to get as much sun as
5:05possible, my vitamin D levels are
5:07personally still quite low. This does
5:09not mean everyone watching needs the
5:12same stack. That's why I always
5:15recommend measuring your own levels with
5:17a simple vitamin D blood test and
5:19omega-3 index. That way, you can
5:22supplement accordingly to your own
5:24body's needs. And if you got some
5:26supplements that you swear by for
5:27inflammation, I'd love to know in the
5:29comments, but my read of the data is
5:31that the evidence is still quite weak
5:33for most of them. On my way to work,
5:35I'll have my morning drink, which is
5:37another easy way to add
5:39anti-inflammatory polyphenols to your
5:41day. The first thing I do in the morning
5:43is hydrate. I drink around a liter of
5:45plain water. And then, I rotate between
5:48different polyphenol drinks because they
5:51each contain different plant compounds.
5:53Green tea has catechins like EGCG.
5:56Coffee is a source of chlorogenic acids.
5:58Hibiscus has high levels of
6:00anthocyanins, which you also find in
6:02berries. And cacao has flavonols like
6:05epicatechin. Some of these compounds
6:07influence inflammatory pathways, and
6:09some are also broken down by our gut
6:12microbes, creating an even more diverse
6:15range of anti-inflammatory chemicals.
6:17One thing to watch out for if you're
6:19buying drinks from the shelf is sugar. A
6:21lot of these drinks, like fruit juice,
6:23bottled smoothies, flavored lattes, can
6:25easily give you half of your daily limit
6:28for free sugars in one drink. Starbucks,
6:32I'm looking at you.
6:33>> [laughter]
6:34>> My latest obsession is a Turkish-style
6:37cold brew tea with loose leaves, dried
6:39hibiscus, citrus peel, flowers, herbs.
6:42It's delicious. I add everything to a
6:45jug of cold water, leave it out on the
6:48counter top, then take the leaves out,
6:50and put it in the fridge to enjoy a cold
6:53brew tea. It tastes like I sweetened it
6:54with sugar, but there is absolutely none
6:57in it. Polyphenols actually help my gut
6:59microbes, but lunch is where I give them
7:01a proper meal with a good dose of fiber.
7:04I used to think the mid-afternoon
7:06post-lunch crash was inevitable. It
7:09really isn't. A good lunch can give you
7:11steady energy, fewer cravings, and a
7:14much more productive afternoon. But most
7:16popular quick options on the high street
7:19are high in refined carbs and low in
7:21fiber. What saves me now is a bold
7:24formula to make my packed lunches high
7:26in protein, high in fiber, and full on
7:29flavor. I simply start with a quality
7:32carbohydrate, quinoa, brown rice, or
7:35sweet potatoes. These tend to be higher
7:37in fiber and micronutrients than white
7:40rice or pasta. I always add a green,
7:42like spinach, massage kale. Yes, I
7:44massage my kale. Rocket. These support
7:46your brain for the afternoon and for
7:48life. At least one colorful veg. The
7:51more color, the wider the variety of
7:53those anti-inflammatory polyphenols. And
7:55a fiber booster. This is super important
7:58because lunch tends to be missing fiber.
8:00Beans, lentils, chickpeas. In 5 seconds,
8:03you can get a good dose of fiber for
8:05your gut microbes. And of course, we're
8:07always building a meal around a core
8:10protein source. Tofu, tempeh, fish,
8:13chicken, eggs. These can be pre-cooked
8:15and then turned into leftovers to make
8:17it quick. I'll finish with something to
8:19bring out the flavor. Herbs, spices,
8:21lemon, a quick homemade sauce, or a good
8:24drizzle extra virgin olive oil. When I'm
8:26making lunch on the go, I tend to make
8:28three in one. That way lunch is sorted
8:31for the next few days. No two of my
8:33packed lunches are the same. I rotate
8:35the vegetables, the proteins, and beans
8:37to keep it interesting and prevent that
8:40afternoon slump. Speaking of which, if
8:42we're trying to reduce inflammation,
8:43being slumped at your desk is something
8:46to avoid. A big workout in the morning
8:48is phenomenal, but it doesn't give you a
8:50free pass to be glued to your chair for
8:52the next 8 hours. Consistent movement
8:55continues to drive a background
8:57anti-inflammatory signal, which is why
8:59you want to break up long periods of
9:01sitting. Every muscle contraction helps
9:04pull sugar from your bloodstream, which
9:06means less metabolic stress that can
9:09feed low-grade inflammation over time.
9:12If you think about it, our ancestors
9:14weren't at desks, in cars, or on sofas
9:17all day. They were constantly moving and
9:20changing position. And the more we sit,
9:22[snorts] the higher some markers of
9:23inflammation appears to be. Now, if
9:25you're thinking, "But Dr. Ruby, I have
9:27to stay at my desk. I can't just go up
9:30and go for a walk willy-nilly. I'm
9:32working, man."
9:35A little hack is to do calf raises. So,
9:37if you find yourself stuck at your desk
9:39and your boss is keeping a close eye on
9:41you, try doing some soleus push-ups. I
9:43try and move for 5 to 10 minutes every
9:46hour, and I use little cues throughout
9:48my day to keep myself moving. For
9:50example, when a meeting ends, I stand
9:52up, refill my water, do a few pull-ups.
9:56I actually do do these pull-ups. Ask
9:57anyone on the team. Or even a few
10:00squats. No shame. I try and take the
10:02stairs as much as I can. I walk during
10:04phone calls. I stretch while the kettle
10:07boils. You don't need to get sweaty or
10:09change into Lycra. Just keep giving your
10:12muscles little jobs throughout the day.
10:14I'm not looking forward to that beer
10:16belly me in Lycra.
10:17>> [laughter]
10:19>> After work, I'm trying to pack in as
10:21many anti-inflammatory foods as I can.
10:23But, by dinner, I'm usually short on
10:25energy, and I've got my son running
10:27around. So, I need something fast that
10:30still ticks all the boxes. This is
10:32usually some version of either a tray
10:34bake or a one pot. And one of my
10:36favorites right now is fish poached in
10:38coconut, lentil, harissa. I saute
10:41shallots, garlic, and tomatoes with some
10:44spices and harissa paste, and add some
10:46passata and coconut milk. Lentils are my
10:49fiber booster, a big handful of greens,
10:52and then I'll nestle whatever my core
10:54protein is in the sauce until it's
10:56cooked. It's on the table in under 30
10:58minutes, and there's minimal washing up.
11:00Before I finish my day, I'm also going
11:02through my mental checklist to see
11:03whether I've hit my BBGs. If I've missed
11:06something, I'll simply plan it for
11:08tomorrow. I'll add a couple of meals to
11:10my Doctor's Kitchen meal plan and
11:12generate the shopping list so I've got
11:13everything I need in the house for
11:15success. This creates a
11:17Mediterranean-style pattern across your
11:19week, and this is the eating style
11:21that's been the most consistently shown
11:24to lower several markers of
11:26inflammation. And one anti-inflammatory
11:28habit that's largely part of the
11:29Mediterranean culture, rather than their
11:32food, is taking a proper pause. Taking
11:35your time to chew your food, which also
11:37encourages you to breathe properly. And
11:40breathing has a unique anti-inflammatory
11:42effect. If stress follows you around all
11:44day, you've got 17 tabs open in your
11:46mind, your immune system also feels it.
11:49What's helped me the most to reduce
11:51stress is building in small moments of
11:53quiet into the day to slow my breathing.
11:56If I haven't had a chance during my day,
11:58the evening is where I have space to
12:00experience a moment of pause and focus
12:03on my breath. This shifts my nervous
12:05system out of high alert. And across 12
12:08trials, breathwork was linked to lower
12:10[snorts] stress, which could also help
12:12regulate inflammation. And it doesn't
12:14need to be a full-on breathwork
12:16exercise. I just breathe gently in
12:19through my nose and make the breath out
12:21slightly longer. You can even try it
12:23now. Put your phone down and take five
12:26slow breaths in through your nose and
12:28out through your mouth. There's even
12:30evidence that the way you [snorts] speak
12:31to yourself can have an
12:33anti-inflammatory benefit. Something
12:34that Dr. Jenna, an immunologist and
12:36friend of the podcast, spoke to us about
12:38was the importance of speaking to
12:40yourself in a positive manner. That
12:42little voice in your head should be
12:45treating you with respect and speaking
12:47to you politely. These exercises provide
12:50the perfect foundation to start my
12:52evening wind-down routine. The last
12:54anti-inflammatory habit of my day is the
12:56one I feel tomorrow. I can eat all the
12:58greens, do my workout, drink my tea, I'm
13:01scrolling until midnight, it can derail
13:03me the next day. If you invest in your
13:06sleep, it's one of the best ways to
13:08protect your health. And there's three
13:09things that I avoid: sugar, alcohol, and
13:12screens. On the other hand, my
13:14three-step simple formula for good sleep
13:17involves first closing the kitchen. I
13:20try and finish eating 2 to 3 hours
13:23before bed and leave a bigger gap
13:25between digesting my food and going for
13:28rest. And a little hack is that I brush
13:30my teeth soon after dinner, creating
13:32friction if I get bored and start
13:34craving dark chocolate. Nothing wrong
13:36with dark chocolate though.
13:38>> [laughter]
13:38>> I lower the lights and I make a herbal
13:40infusion. It's my cue that the day is
13:43done. Darkness is an important signal
13:45for a circadian rhythm and it's also
13:47been linked to lower inflammation. One
13:49study found that people with brighter
13:51bedrooms at night, above the level of a
13:54dim bedside light, had disrupted
13:56circadian rhythms and high levels of
13:58inflammation. This is why I turn my
14:00bedroom into a sleep cave, cool, dark,
14:03and calm. I use an eye mask, yes I do,
14:06and a white noise machine to make sure
14:08that I'm not getting distracted by any
14:10sounds of urban London. But if I don't
14:12manage to do any of that, I don't beat
14:14myself up about it. I just reset the
14:17next day, get outside, move a little,
14:20and try again. Start with one habit
14:22today, let me know which one in the
14:23comments, and watch the next video for
14:25the 10 anti-inflammatory foods I eat
14:28every week and exactly how I use them.

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