The BOOST Framework is a five-step guide for reducing inflammation and restoring balance:
B – Balance Your Nutrients
O – Order Your Gut
O – Optimise Your Blood Sugar
S – Shape Your Weight
T – Train Your Resilience
Here are some examples of simple actions you can take for each step:
Balance Your Nutrients
Address nutrient deficiencies – common ones include:
- Omega-3 – found in oily fish, free-range eggs, flaxseeds, chia seeds and walnuts
- Vitamin D – the best source is sunlight, with smaller amounts found in oily fish, eggs, dairy and mushrooms
Order Your Gut
- Take 3 deep breaths before meals to help switch into ‘rest and digest’ mode and support better digestion
- Increase food sources of nutrients that support the gut lining and digestive health, such as butyrate, glutamine, zinc and vitamin A
Optimise Your Blood Sugar
- Avoid eating carbohydrates on their own – pair them with protein, healthy fats or fibre to help reduce blood sugar spikes
- Take a 10-minute walk or do some gentle movement after meals to help your muscles take up glucose
Shape Your Weight
- Eat only until 80% full
- Avoid eating too close to bedtime – research suggests late-night eating may affect metabolism and make weight regulation more difficult
Train Your Resilience
- Build breath awareness – when we feel stressed or anxious we often breathe more shallowly, so practise slowing your breath and using simple breathing exercises
- Spend time in nature to help calm the nervous system and support emotional wellbeing