Kitty Woo Ham, Family Nurse Practitioner

04/07/2026

Most people don't realize that the food on their plate is either fueling inflammation or fighting it. There is no neutral meal.

A 2025 systematic review in Cureus analyzed 32 longitudinal studies on plant-based diets. The findings were striking. Across every study, whole-food plant-based eating consistently improved metabolic health, reduced cardiovascular risk markers, and lowered systemic inflammation.

Here's why that matters. Chronic low-grade inflammation is the silent engine behind nearly every major disease: heart disease, type 2 diabetes, certain cancers, and even cognitive decline. Your body's inflammatory response is directly influenced by what you eat, meal after meal, day after day.

Plant foods are packed with fiber, antioxidants, and phytochemicals that actively calm inflammation. Processed foods, refined sugars, and excess saturated fats do the opposite. They pour fuel on the fire.

As a physician, I tell my patients this: you don't have to be perfect. But every time you choose a whole plant food over a processed one, you're making a deposit in your health account.

Start simple. Add an extra serving of vegetables today. Swap one processed snack for a handful of nuts or berries. These small shifts compound into something powerful.

04/05/2026

Vex King

04/01/2026

Are you 44 years old, turning 45 this year?
OR
Already 45 years old or older?

Congrats 🎉
You’re eligible for a colonoscopy if you haven’t had one already 🥳

Colonoscopy are so cool because they allow you to see inside your body 😯

From there they can determine if you have any abnormal growths that maybe pre-cancerous, which can be removed during the procedure 😱

All of this takes about 30min while you are asleep 😴

Once you wake up, you get your RESULTS THAT DAY! 🙌🏼
You get a picture of your colon, a summary of how your colon looks and if there were any abnormal growths.

If there were growths removed, that growth are sent out to a lab for testing to see if it’s cancerous or not. It takes about 2wks for that tissue to get analyzed then your provider will go over results.

If you have abnormal growths that come back as pre-cancer or cancer, your provider will talk about next steps for treatment. And you will have more frequent screening to catch new growths early.

If you have a clear colon, your next colonoscopy is in 10yrs 😃

Want to learn more about how to improve your health to prevent cancer?

DM me the word “COOL” and I’ll get you set up with some cool personalized health tips.

03/30/2026

💯
This is the mission of my practice: teach people how to use food as medicine and nourishment (as food is intended to be).

Whoa 🤯

Who’s interested in finding out more about how food can be medicine for you? 🙋🏻‍♀️

Add your comments below 👇🏼

This is something I wish every patient understood.

Cancer doesn't appear overnight. The most common cancers, including lung, breast, colore**al, and prostate, have a latency period of 20 years or more. That means the biology is shifting long before any scan or test picks it up.

Researchers have identified 10 hallmarks of cancer. These are the biological processes that drive a cell from normal to malignant. The pharmaceutical industry designs drugs to target each one individually.

But here's what's remarkable: whole plant foods contain compounds that influence all 10 hallmarks simultaneously. Berries, greens, cruciferous vegetables, legumes. No single drug can match that breadth.

This isn't a claim that broccoli cures cancer. It's a recognition that the compounds in whole foods, anthocyanins, sulforaphane, flavonoids, work across multiple pathways at once. Food synergy. The whole is greater than the sum of its parts.

The foundation of cancer prevention, according to the most extensive report on diet and cancer ever published, is not a pill. It's a plate. More whole grains, vegetables, fruits, and beans. Less alcohol, processed meat, and ultra-processed food.

You can't control every risk factor. But you can control your next meal.

One extra serving of cruciferous vegetables today. That's the starting line.

03/28/2026

Foods that reduce inflammation. What does an anti-inflammatory diet look like? see.nf/plantshift

03/28/2026

🥕 🥦🥬🫛🥬 🍠

After just 14 days of eating a healthier diet, women’s blood was able to slow down breast cancer cells growing in petri dishes—killing 20–30% more cancer cells than before the diet change. Researchers linked this effect to lower levels of IGF-1, a cancer-promoting growth hormone.

People eating plant-based diets for 14 years have half the amount of IGF-1 in their bodies, and more than twice the IGF-binding protein than those eating a more westernized diet.

What benefits do lifestyle changes have on breast cancer survival? Here are a few examples:

➡️ EAT FRUITS AND VEGGIES: Eating five or more servings a day and walking about 30 minutes a day, six days a week, were associated with a significant breast cancer survival advantage.

➡️ LOWER SATURATED FAT: Randomized studies show that when people with early-stage breast cancer lower their saturated fat intake, there is an increase in breast cancer survival.

➡️ HIGH-FIBER DIET: A higher fiber diet was associated with a 37% lower risk of dying from all causes put together and a 28% lower risk of dying specifically from breast cancer among breast cancer survivors––and it didn’t take much. There was about a 10% drop in death risk for every increment of 5 daily grams of dietary fiber. 🥦 That’s like 1 daily cup of oatmeal or broccoli, or just 1/3 cup of beans.

The diet that helps to prevent cancer also helps to prevent heart disease.
🚭 don’t smoke
👟 walk every day
🥦🫐 center your diet around whole plant foods

By living and eating more healthfully, we can increase our chances of living a long, healthy life.

📚 The revised and updated tenth anniversary edition of How Not to Die is out now. Learn more at https://see.nf/3RtYuWK.

See the following resources to learn more:
“Which Dietary Factors Affect Breast Cancer Most?” at https://bit.ly/3RsRXJH
“Diet and Lifestyle for Cancer Prevention and Survival” at https://bit.ly/3Ol8Nfs
“How to Help Control Cancer Metastasis with Diet” at https://see.nf/40Aw3vK
“How Plant-Based to Lower IGF-1?” at https://bit.ly/3ZvfSOc
“Breast Cancer Survival Vegetable” at https://bit.ly/2rSn6zO

PMID: 16965238, 12588089, 12433724, 12588089, 17557947, 17179478, 29800122, 32795218, 23509058, 22735042

03/27/2026

Are you scared about doing a colonoscopy prep and colonoscopy?

This video is to help you!
It really wasn’t so bad and the benefits are HUGE 🙌🏼

Colonoscopy benefits:
- see directly inside your body 👀 to determine your colon’s state of health, check for abnormal growths that increase risk of colore**al cancer, called polyps
- also look at your re**um AKA butt hole for any abnormalities
- get peace of mind of the likelihood of developing colon cancer. If your risk is high, work with a holistic provider that helps you formulate a plan to reverse damage to lower risk
- colon cleansing is a great way to help your body detox and reset! This is a common practice in Eastern Medicine.

I utilize cleansing for some patients to help them reset from Winter to Spring in clearing out toxins and extra weight, helping people get to their weight goals 💪

Pro tips
(don’t make the same mistakes I made for the before and after colonoscopy)
💙DO plan to take the whole day OFF before the procedure off to prepare your body for the cleanse. This is draining and tiring plus you will need to be near the toilet about an hour after starting the cocktail.

💙 Start a liquid diet of warm soups, herbal teas a few days prior. This help the prep work better and less GI cocktail!

💙Follow the instructions of not eating or drinking hours before the procedure

💙 Make sure to ask your GI doctor questions and concerns. I asked about the size of the scope to make sure it wasn’t larger than my body could handle 😆

💙 Afterwards, don’t rush to eat heavy food (meat, cheese, bread), fried food, packaged food = putting junk back into your body.

The postop nurses said “Go back to eating whatever you want except spicy food”.

This is not completely true, especially if you want to be kind to your self.

Your colon has just been beautifully cleaned out, your body detoxed, reduced of toxins. You just did a lot of work to get there so enjoy its benefits!

I encourage people to ramp up back to regular food slowly.

For more personalized guidance, DM “COLON CARE” and I’ll get you set up for your custom care plan!

03/26/2026

I’ll be honest, I was dreading the bowel prep for a colonoscopy for YEARS! 🙅🏻‍♀️

I have been referring people for over two decades on getting colonoscopies and have helped guide thousands of people on the prep.

Now it’s my turn to get one for my self 💙🙌🏼

I’ve been doing the prep and it’s not as bad as I thought (as things are usually worse when humans are stuck in their mind).

The prep used to be A LOT WORSE 😳
GI doc have made it much easier.

Plus there’s a benefit to cleansing annually to twice annually as this is a common practice in Eastern medicine to detox and help the body reset its systems 💪

The GI Cocktail called for
- 2 bottles of Gatorade
- 1 bottle of MiraLAX
- 1 bottle of Magnesium Citrate

As a holistic functional medicine nurse practitioner, I try avoiding products with chemical additives and sweeteners so I formulated a more natural version of the GI cocktail.

If you’re interested in getting the more natural cocktail along with personalized guidance on the prep and preventing colon cancer, DM the words “GI PREP”.

Let’s work together to prevent Colore**al Cancer 💙

**alcancerawarenessmonth

03/26/2026

It’s still Colon Cancer Awareness Month!! 💙

The key to not getting colon cancer is PREVENTION 😱

Preventing colon cancer involves a combination of:
💙 regular screenings
💙 a healthy diet
💙 lifestyle adjustments.

Key actions include:
🌟 getting colonoscopies (starting at age 45 or younger if eligible) to remove precancerous polyps
🌟 eating a high-fiber diet rich in fruits and vegetables, limiting red/processed meats
🌟 maintaining a healthy weight
🌟 exercising daily
🌟 avoiding smoking
🌟 avoiding alcohol

Wanna get a custom cancer prevention health plan?
DM me or schedule a consult through the link in my bio.

Together we can set yourself up for success in life and prevent cancer 💙

💙 💙

03/24/2026

Spring pollen allergy symptoms (allergic rhinitis) commonly include sneezing, itchy or watery eyes, a runny/stuffy nose, and a scratchy throat, often worsening on dry, windy days.

Triggered primarily by tree and grass pollen, these symptoms can also cause fatigue, postnasal drip, and sinus headaches.

Key Symptoms of Spring Allergies
Nasal Symptoms:
🌾Frequent sneezing, runny nose (thin/clear mucus), and nasal congestion.
🫩Eye Irritation: Itchy, red, watery, or swollen eyes.
😞Throat/Mouth: Itchy throat, roof of mouth, and postnasal drip leading to a persistent cough.
🤧Systemic/Other: Fatigue, sinus pressure, headache, and decreased sense of smell.
Respiratory: Wheezing or shortness of breath, particularly in those with asthma.

There are ways to feel better amongst all the allergens and not have to suffer.

Want to find out how?

Join me for upcoming talks

Also check out my website (the link in the bio) for other upcoming allergy talks to get free takeways plus discounts on allergy services. Get on the email list for additional discounts and join our wellness community.

👩🏽‍⚕️🌿

03/15/2026

Medical Providers can use a Colon Polyp Size Chart to Predict Cancer Risk! 😱

Colon polyps are common, often asymptomatic growths, with only 5-10% becoming cancerous.

Risk increases with size: polyps 10mm+ have a 13.4% cancer rate, while those 40% chance of being malignant.

💙 Types: Adenomatous polyps are the most common precancerous type, while serrated polyps account for about 25% of cancers.

💙 Timeframe: It typically takes about 10 years for a polyp to transform into cancer.

💙 Risk Over Time: The risk of a polyp becoming cancerous is estimated to be 8% to 10% over 10 years, and 24% over 20 years.

💙 Prevention: Removing polyps during a colonoscopy (polypectomy) significantly reduces the incidence of colore**al cancer.
Risk Factors: Factors include age (50+), smoking, heavy alcohol use, high-fat/low-fiber diet, obesity, diabetes, and family history.

💙 Symptoms of Larger Polyps
While most are asymptomatic, larger polyps can cause re**al bleeding, abdominal pain, or changes in bowel habits.

March is colore**al cancer (CRC) awareness month and blue is the color for this campaign and the color for March birthdays 🎂💙

Wanna find out more about how to prevent CRC ?

DM me or schedule a consultation through the link in my bio to get YOUR personalized plan to prevent cancer! 💙

**alcancerawareness **alcancerawarenessmonth