7-Day ESR Reduction Plan
Protocol Objectives
Hydration
Dehydration increases plasma viscosity, falsely elevating ESR. Drink 3L+ of water daily.
Elimination
Gluten and dairy are common triggers for chronic low-grade inflammation that keeps ESR high. Try a 7-day elimination.
Fish Oil
Omega-3s make red blood cells more flexible and less 'sticky', reducing the sedimentation rate.
Turmeric
Curcumin is a potent anti-inflammatory that targets the same pathways as NSAIDs.
Day 1 Hydration
Breakfast
Watermelon & Berries
High water fruit.
Lunch
Cucumber Salad
Hydrating veg.
Dinner
Broth Based Soup
Fluid intake.
Day 2 Omega-3
Breakfast
Smoked Salmon
Oily fish.
Lunch
Sardine Salad
High EPA.
Dinner
Baked Cod
Clean protein.
Day 3 Turmeric
Breakfast
Golden Milk
Anti-inflammatory.
Lunch
Curried Lentils
Spiced legume.
Dinner
Ginger Turmeric Chicken
Potent pairing.
Day 4 Gluten Free
Breakfast
Sweet Potato Hash
No bread.
Lunch
Quinoa Bowl
GF Grain.
Dinner
Rice Noodles
Asian style.
Day 5 Dairy Free
Breakfast
Coconut Yogurt
Plant based.
Lunch
Avocado Salad
Creamy fat.
Dinner
Steak & Veg
No butter/cheese.
Day 6 Antioxidants
Breakfast
Green Tea & Almonds
Reduce oxidative stress.
Lunch
Beet Salad
Nitrates.
Dinner
Kale & Salmon
Nutrient dense.
Day 7 Maintenance
Breakfast
Eggs & Spinach
Simple.
Lunch
Chicken Salad
Olive oil base.
Dinner
Roast Beef
Clean meat.
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Infection
ESR rises sharply with infection. If you have a cold or flu, diet will not lower it until the infection clears.
Scientific References:
1. Brigden, M. L. (1999). 'Clinical utility of the erythrocyte sedimentation rate.' American Family Physician.
1. Brigden, M. L. (1999). 'Clinical utility of the erythrocyte sedimentation rate.' American Family Physician.