Osher Center for Integrative Health
April 2022
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Healing the World Through Action |
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April is a month of shifting our focus to an awakened spirit. With holidays such as Passover, Ramadan, Easter and and the celebration of our planet on Earth Day, we are called to examine both our spiritual connections and environmental sustainability. We are invited this year to be curious about how our cultures and stories show our similarities, not differences.
The ability to become aware of and understand our own emotions, better help us to contribute to an interrelated global society and the natural world. We become active, not passive. We embrace and engage in dialogue with others to create shared meaning and positive relationships. This integrates us with equality and give us a shared purpose-which is needed for us to bring about peace amidst war and secure the safeguarding of our planet.
There is a Jewish principle that to repair the world is a mandate and should be done with a joyful spirit. Now more than ever, I feel this is important to put into practice both in daily life and as a doctor of integrative medicine. As the world is grappling with so much illness, pollution, sorrow, violence and misplacement, it is especially essential that our work externally reflect our healing values. It is central to our purpose at Osher to promote health equity for all and in doing so, strengthen our planet from the foundation up- one patient at a time.
We invite you, as always, to take action by joining the Osher Center for Integrative Health as a patient, colleague, or supporter. To learn more please visit our website. We look forward to supporting your health.
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Osher Highlight
7 Day Spring Into Self-Care Challenge Results
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In last month's newsletter, we launched our Instagram, 7 Day, Spring Into Self-Care Challenge! Here are the amazing ways we "sprung" into self-care. Try them at home any week you need a little pep in your step and follow Dr. Ring @melindaringmd for more helpful tips.
Day 1: 10 Key Stretches for Mobility
Day 2: Drink Herbal Tea
Day 3: Try Heat and Cold Therapy
Day 4: Center Yourself With a 5 Senses Meditation
Day 5: Utilize Natural Products to Support Sleep
Day 6: Get Out Into Nature and Breathe
Day 7: Juice Your Fruits and Veggies
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Research and Education News
NU Osher to show posters and host presentations at May Congress!
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Woohoo for getting back to in person events! The International Congress on Integrative Medicine and Health will take place in Phoenix, Arizona May 23-26, 2022. The International Congress is convened by the Academic Consortium for Integrative Medicine and Health. Many of our Osher faculty are presenting at this prestigious event. We congratulate all of our amazing members and have listed a sampling of their presentations below:
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Associations between increased bodily awareness and meaningful symptom improvement in a young adult cancer sample: A mixed methods study -Christina Sauer
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Comparable Efficacy of a Virtual Culinary Medicine Elective for Medical Students -Veronika Grote
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Eco-Wellness: Connection, Cancer, and Preservation of Mind, Body, and Soil -Dr. David Victorson
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Using Participatory Action Research Principles to Translate an English-Language Mindfulness App into Spanish -Sebastien Nacher
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Considering the Role of Religion and Spirituality in Adapting Mindfulness-Based Interventions for Black Communities -Andrea Haidar
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Preventing Mindfulness from Being “Lost in Translation” for Spanish Speakers: Considerations for Translation, Adaptation, and Implementation -Jocelyn Ocampo-Mota
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News You Can Use
Selected Integrative Medicine Research Developments
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Sports drinks are flavored beverages that contain carbohydrates (usually sugar) and minerals such as sodium and potassium- generally referred to as electrolytes. Before the rise of sports drinks, athletes (and the rest of us) drank water when we exercised or got sweaty. How did we know when to drink, or how much? The way humans have known for eons—thirst. But then sports drink makers sponsored less-than-rigorous research dismissing thirst as a guide to hydration and casting doubt on water as the beverage of choice. In the month of Earth Day let's remember that water should be our go to drink.
Tip: Drink water as your body needs and do not over hydrate. If you feel the need for something flavored, grab some pure coconut water. It has natural minerals that enrich the body.
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According to a new study by researchers at the University of Washington, mindfulness practices reduced levels of guilt in participants but also resulted in a decrease of reparative behaviors, suggesting a negative consequence to the practice.
Research suggests that loving-kindness meditation, otherwise known as metta meditation, may allow people to have the stress-reduction benefits of meditation without the cost of reducing repair, because it increases focus on others and feelings of love and appreciation. Instead of focusing on the breath or body, we focus on sending benevolent thoughts and wishes out into the world.
Tip: Try 5-15 minutes a day of loving-kindness meditation for optimal benefits. You can find a guided metta meditation here.
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The average American consumes 22 teaspoons of added sugar a day, which amounts to an extra 350 calories. Most added sugar comes from processed and prepared foods: sugar-sweetened beverages and breakfast cereals are two of the most serious offenders. The American Heart Association (AHA) has recommended that Americans drastically cut back on added sugar to help slow the obesity, fatty liver and heart disease epidemics.The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
Tip: A good rule of thumb is to avoid products that have a lot of added sugar, as opposed to naturally occuring sugar. Added sugars are now a required line-item on food labels- making it easier to spot the number so you stick to your target.
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Protein is a powerful macronutrient that’s required for metabolic function, stable energy and blood sugar, and for repairing, building, and strengthening muscles as a source of immediate fuel for workout recovery. It’s important to make sure you’re consuming enough of the healthier proteins throughout the day and snacking every few hours, especially if you lead an active lifestyle or exercise regularly. However, cuts of beef that are high in fat have a negative impact on heart health and contain saturated fat, which increases the risk of clogged arteries and triglycerides and. often raises LDL (bad) cholesterol and lowers HDL (good) cholesterol.
Tip: Try protein swaps like tofu or salmon for a healthier heart, where you won’t skimp on protein or compromise satisfaction and flavor. Poultry is also a better choice compared to beef when it comes to cancer risk.
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Osher in the News
Recent Media Highlights
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Explore: Professor and research faculty at UCSF Osher, Dr. Ashley E Mason, has co-published a study on consumer wearable devices that continuously measure physiological metrics for early illness detection of COVID-19. You can read all about this amazing discovery, here.
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Relax: Dr. Darshan Mehta, Director of Education at the Osher Center at Harvard, and Medical Director of the Benson-Henry Institute for Mind Body Medicine leads us in a 6 minute meditation, to recharge us in the middle of the day. Join here.
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Learn: Dr. Inger Burnett Zeigler was featured on The Leading Ladies podcast. She discussed ways for Black women to recognize their unique trauma and seek emotional healing.
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Earth Day Parks & Preserves
Celebration and Clean-Up
Saturday, April 23, 2022
Celebrate Earth Day by doing your part in helping clean up litter in our parks and preserves. Friends of the Parks, Chicago Park District and Forest Preserves are coordinating sites across the city, providing materials to volunteers. Find out more, here.
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Wellbeing Events and Monthly Recipe
See How You Can Take Part!
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Education Opportunities
Mino-Bimaadiziwin: Braiding the Strands of Indigenous Health On April 14, 2022 at 12 pm CST, Dr. Patricia Loew, PhD, journalism professor and Center for Native American and Indigenous Research affiliate, examines the intersection of Indigenous health, food sovereignty and environmental justice as Native nations seek a return to mino-bimaadiziwin. Register here.
The International Congress on Integrative Medicine and Health will take place at the Sheraton Grand at Wild Horse Pass in Phoenix, Arizona May 23-26, 2022. Osher researcher Dr. David Victorson is the program co-chair. We anticipate many superb presentations by faculty from across the Osher Collaborative. Registration now open.
Northwestern's Osher Research Day will take place on June 17, 2022. Please check our website for more information.
Northwestern Medicine offers a wide range of classes, events and support groups throughout the year - in your local community and online - to help you live a healthier, happier and more informed life.
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Food as Medicine
It's prime time of the year to drink the rainbow! Smoothie recipes are a great way to get fiber-filled fruit and whole nutrition. Avocados are ripe for the picking come spring, as are other colorful fruits and vegetables that are ideal for blending. Around April, leafy greens also start reaching their peak. It's also an added bonus that they are so beautiful to look at!
View these stellar, spring smoothies, here.
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Osher Center for Integrative Health at Northwestern University | Website
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