Episode Details

We break Dr. Elizabeth Boham's wisdom into possible next small steps! Not sure about how to attack the inflammation that brings on disease or makes a fight with Covid more challenging? Listen in for doable next steps!

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RESOURCES AND SOURCES (some links may be affiliate links)

One-Minute Gratitude Journal, Brenda Nathan

Show Summary:

• Functional Medicine – getting at root causes of disease and not just treating symptoms
• Inflammation - the root cause or at least accelerants of many disease processes
  • At a low level, it might not be noticeable but over many years, it becomes harder to ignore
  • It accelerates the aging process, and is implicated in the development of many diseases – things like cardiovascular disease, dementia, neurological diseases, etc
  
  
• Dr. Boham: balance our immune systems
  • How do we know if we have this chronic inflammation?
    • C-reactive protein, which we want to be less than 1
    • Also sed-rate (ESR), and both of these can potentially be done at our next physical or whenever we're having a blood test
    • But they're not perfect and so inflammation might also be noticed by being mindful of symptoms
    
    
  • Many potential symptoms as listed in the episode, but one more indicator of chronic inflammation is the waist to hip ratio –
    • How to measure it
    • Article about belly fat and COVID - Washington Post
    
    
  • Dr Boham prefers to start a counterattack using food
  • NOTE: Check with your doctor before making any changes to your health regimen or lifestyle
  • Monitor how our bodies feel after eating to see if we can notice inflammation; keep track and share with practitioner
    • Bloating, brain fog, and joint pain are common signs
    
    
  • Per Dr. Boham, our plates should be comprised of ½ non- starchy vegetables (eat the rainbow!), and then the other half should be comprised by a serving of protein, and then some starchy vegetables, fruit or whole grains as desired
    • Starchy/non-starchy vegetables article
    • If the protein source isn't high in fat, be sure to add healthy fat like extra virgin olive oil or avocado to the plate
    
    
  • Balance your blood sugar so in every meal
    • Have protein, fat and fiber at each meal
    
    
  • A baby step toward reducing our reliance on ultra-processed foods might be that we commit to spending a little more time looking at the labels of what we're buying in the grocery