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Anti-Inflammatory Nutrition Plan
According to a 2000 study published in Current Control Trials in Cardiovascular Medicine found that statin drugs have anti-inflammatory effects. While this may be true, experiencing side effects on a regular basis can put extra stress on your body. This may lead to chronic inflammation and consequent chronic health issues. Statin drugs may also lead to mitochondrial dysfunction, which may cause chronic inflammation. Reducing inflammation with lifestyle strategies can help to improve your symptoms.
Natural anti-inflammatory strategies may also help to improve your overall health and reduce your risk of bad cholesterol ratios, cardiovascular disease, and stroke. These strategies can help you to reduce side effects while on statin drugs. These strategies may also help you to not rely on statin drugs anymore but stay healthy through natural anti-inflammatory strategies. However, you should never stop any medication without your doctor’s knowledge and guidance.
If your goal is to stop relying on statin drugs, I recommend that you talk with your doctor and make a plan that’s right for your health. Nonetheless, reducing your inflammation levels is in favor of your health and important regardless of your current medication regimen. One of the best ways to reduce inflammation levels in your body is by eating an anti-inflammatory diet.
I recommend that you follow an anti-inflammatory nutrient plan. First, cut out all refined sugar, refined oils, gluten, conventionally raised dairy, conventionally raised and processed meat, artificial ingredients, additives, food allergens, junk food, and highly processed food. Instead, eat a diet rich in greens, vegetables, low-glycemic index fruits, herbs, spices, fermented foods, grass-fed beef, grass-fed butter and ghee, pasture-raised poultry and eggs, wild-caught fish and seafood, and wild game.
I recommend that you choose organic food whenever it’s possible and available to you. If you are unable to find or afford organic options, it’s critical that you always follow the rule of the dirty dozen and clean fifteen. If a food is on the list of dirty dozen, always choose organic. If it’s on the clean fifteen list, organic is still ideal, but if it’s not available, you may choose non-organic. If your produce is not organic, make sure to wash it very well and peel it if possible. If it’s something you can’t peel, like greens or herbs, organic is the best choice.
Ketosis & Intermittent Fasting
Two other great ways to reduce inflammation are getting into ketosis and intermittent fasting. A 2021 study published in Science Reports found that the ketogenic diet can reduce inflammation and pain. A 2014 study published in the International Journal of Health Sciences (Qassim) found that intermittent fasting can decrease inflammation, reduce the risk of disease, and improve your health.
Under normal circumstances, your body uses dietary glucose for energy. However, if you are following a high-fat, low-carb diet, your body will start relying on fat for energy instead of glucose. It starts to make ketones in the process. Ketosis has many health benefits, from reduced inflammation, increased insulin sensitivity, improved cellular renewal to a decreased risk of disease. Intermittent fasting can also help your body to experience a ketogenic state and enhance the benefits of a ketogenic diet.
The ketogenic diet is a simple treatment approach since it only involves a dietary change. The keto diet is a high-fat, low-carb diet with carbohydrate levels very low at 5 to 10 percent, protein levels moderate at 30 to 35 percent, and fats high at 55 to 60 percent of your calories. It’s important, however, that you follow a real food keto diet.
Keeping to your macronutrient ratios is necessary for achieving ketosis. However, loading up on high-fat, low-carb, keto-friendly, such as low-nutrient junk foods, such as a burger with cheese without the bun, chicken deep-fried in refined oil, processed or canned meat, or diet sodas can be detrimental to your health even if they are high-fat and low-carb. Real food micronutrients, such as vitamins and minerals, by following an anti-inflammatory, nutrient-dense plan are just as critical as your macronutrient ratios.
Follow an anti-inflammatory, real food ketogenic diet rich in greens, vegetables, herbs, spices, fermented foods, low glycemic index fruits, healthy fats, such as coconut oil, MCT oil, organic grass-fed butter or ghee, avocadoes, nuts, and seeds, and clean animal protein, such as grass-fed beef, pasture-raised poultry and eggs, wild-caught fish, and wild game.
Most of your diet should be abundant in healthy fats, including avocados, coconut oil, coconut butter, coconuts, avocado oil, extra-virgin olive oil, pasture-raised butter and ghee, lard, flax seeds, hemp seeds, chia seeds, pumpkin seeds, other seeds, olives, nuts, and any fats from clean animal foods, such as grass-fed beef, pasture-raised poultry and eggs, wild-caught fish, and wild game.
Intermittent fasting is a dietary strategy that cycles between periods of fasting and periods of eating within one day. Intermittent fasting is not as unusual as you may think. Just think about it. You are already fasting overnight between your last meal or night-time snack and breakfast.
With intermittent fasting, you are simply extending this fasting window. Intermittent fasting is not a caloric restriction or fad diet either. During your eating window, you will be eating nutrient-dense, anti-inflammatory foods to meet all your nutrient and caloric needs for the day within a shorter period.
If you are new to intermittent fasting, I recommend that you start with the Simple Fast. A Simple Fast involves 12 hours of fasting, including your overnight sleep. Start your fast after dinner, and don’t eat for 12 hours until breakfast. Gradually increase your fasting window until you find what feels the best for your body and works for your lifestyle.
Most people feel their best with a 16-hour fasting window using the 16:8 method. However, you may find that a slightly shorter or longer window feels better for your body.
Reduce Stress & Improve Sleep Quality
Another way to reduce your inflammation levels is by reducing your stress levels and improving your sleep quality. A 2017 study published in Frontiers in Human Neurosciences found a connection between stress, inflammation, and stress-related disease. Poor sleep can be a consequence of chronic stress, but poor sleep can also lead to chronic stress.
Sleep troubles can also be a side effect of statin drugs. This can set you up for chronic inflammation and an array of health issues. A 2010 study published in the Best Practices in Research in Clinical Endocrinology and Metabolism found a link between poor sleep and inflammation. Tackling stress and sleep are clearly very important for your overall health.
To lower your stress levels, try to reduce stressful activities and interactions with people that stress you out. Mindset shifts, positive thinking, counting to ten before responding, gratitude, positive affirmations, and prayer can respond to and handle stress better. I recommend regular meditation, breathwork, guided relaxation, gratitude work, journaling, and prayer. They are fantastic stress-reducing strategies. Working with a therapist or spiritual counselor can also help you cope with stress better and learn coping strategies.
To improve your sleep quality, avoid stress, electronics, heavy foods, sugar, caffeine, and alcohol in the evening and at night. Engage in relaxing activities, such as reading, crossword puzzles, board games, crafts, coloring, or journaling a few hours before bedtime. Taking a relaxing bath or sipping on herbal tea may help you to wind down. Make sure that you have a supportive bed, pillows, and bedding. Try blackout curtains or eye masks.
Get Regular Sun Exposure & Optimize Vitamin D Levels
Vitamin D is an essential vitamin for muscle, bone, brain, and immune health in everyone. It may be particularly important if you are taking statin drugs. A 2011 study published in Medical Hypotheses found that vitamin D deficiency can increase myositis-myalgia in those taking statin drugs.
A 2015 study published in the National American Journal of Medical Sciences found that vitamin D deficiency can result in statin intolerance and statin-induced myalgia, myositis, or myonecrosis. Researchers found that vitamin D supplementation can resolve these issues in most cases.
Most people are not getting enough sunshine or consuming enough vitamin D from food. Therefore, most people need to supplement to optimize their vitamin D levels. Pairing vitamin D3 with vitamin K2 helps improve calcium absorption and inflammation control. I recommend taking a vitamin D3 supplement with at least 3,000–5,000 IUs of vitamin D3 and at least 90 mcg of vitamin K2. I recommend taking D3/K2 Power for your daily dose of vitamin D3 and K2.
Typically, taking 1,000 IU per 25 lbs. of body weight will help you get your levels into a healthy range. You want to test your vitamin D levels at least 1–2 times each year and get your levels between 50–100 ng/ml. It has been hypothesized that a therapeutic level for major health conditions is going to be between 70–100 ng/ml.
Take High Dose CoQ10
Coenzyme Q10 or CoQ10 is an antioxidant that your body produces naturally for growth and health. It is vital for heart health, skin health, healthy blood sugar levels, energy, brain health, lung health, and the prevention of cancer.
A 2018 meta-analysis of randomized controlled trials published in the Journal of the American Heart Association found that coenzyme Q10 may help with statin-induced myopathy. Another 2018 study published in Advances in Nutrition has also found the coenzyme Q 10 may help with statin-related muscle symptoms. I recommend taking 600 to 1200 mg daily in divided doses.
Regular Movement and Exercise
Another way to improve inflammation and support your health is with regular movement and exercise. I recommend that you stay active throughout the day and exercise regularly. Start your day with some stretching, yoga, or a short walk. Go for a walk during lunch or in the evening. Get up to stretch regularly. Take a leisurely bike ride or hike. Exercise regularly, five times a day if you can, engaging in a mix of cardiovascular workouts, strength- and resistance training exercises, and low-impact activities.
If you have myopathy, exercise can be more difficult. However, according to a 2000 study published in Current Opinions in Neurology, strength training and cardiovascular exercise can be beneficial for those with myopathy. I recommend that you start out easy and stay with low-impact activities at first.
Strength- and resistance training with resistance bands, body weight, or light weights may help to improve your muscles. Yoga or Pilates may also be strengthening yet low-impact. For cardiovascular workouts, start easy and slow at first. Build up your strength and fitness gradually. You may benefit from working with a physical therapist who can help you with the right exercises.
Support Magnesium Levels
Magnesium is an important mineral for muscle health, stress, tension, neurological health, brain health, and mental health. A 2004 study published in the Journal of American College of Nutrition found that magnesium can have similar benefits as statin drugs. They also don’t interfere with statin drugs if you are taking them.
Consider Using Curcumin
Curcumin is the active compound of the most researched anti-inflammatory herb, turmeric. A 2016 study published in the Journal of Cachexia Sarcopenia Muscle found that curcumin may help patients with statin-related muscle issues. They also found that curcumin may help to improve mitochondrial health and cholesterol levels.
A 2016 study published in the International Journal of Immunopathology and Pharmacology found that curcumin may improve statin-related myotoxicity. I recommend taking curcumin supplements daily and cooking with turmeric regularly.
Consider Using Resveratrol
Resveratrol is found in the skin of grapes, red wine, and berries. It is a plant compound that acts as an antioxidant. A 2020 study published in the Journal of Biochemical and Molecular Toxicology found that resveratrol may help to protect your body against statin muscle cell toxicity.
A 2014 study published in Experimental Therapies and Medicine found that resveratrol may have similar cardiovascular health benefits as statins (18). I recommend eating resveratrol-rich foods, such as blueberries, cranberries, grapes, and pistachios regularly and taking resveratrol supplements daily.
Consider Taking Creatine
Creatine is naturally found in your muscle cells. It helps your muscles create energy during high-intensity workouts or lifting heavy weights. Creatine supplements are often used to increase muscle gains, exercise performance, and brain health.
They may also help if you are taking statin drugs. A 2019 study published in Biomolecules found that taking creatine may help to reduce the risk of statin-related myopathy. To reduce myopathy as a statin drug side effect, I recommend that you take creatine daily.
Note 1:
Exercise Training Protects against Atorvastatin-Induced Skeletal Muscle Dysfunction and Mitochondrial Dysfunction in the Skeletal Muscle of RatsNote 2:
Effects of statins on mitochondrial pathwaysNote 3:
[Statin intolerance]Note 4:
Statin-Associated Myalgias and Muscle Injury-Recognizing and Managing Both While Still Lowering the Low-Density LipoproteinNote 5:
Muscle- and skeletal-related side-effects of statins: tip of the iceberg?Note 6:
A practical algorithm for the management of patients with statin-associated muscle symptoms