A fascinating new scientific study published in the esteemed journal JAMA has emerged to help support the use of mindful meditation for anxiety. In this study, mindfulness-based stress reduction was a well-tolerated treatment option with comparable effectiveness to a first-line medication for patients with anxiety disorders. As an advocate of mindfulness, I am glad to see more studies coming out that will help bridge the gap between integrative medicine and mental health.

Since we are in full swing of the holiday season, it is doubly as important to take the time to practice mindfulness, meditation, stress reduction and self-soothing habits that foster resilience. Even though it's the "most wonderful time of the year", it can feel like the most stressful time of the year for a multitude of reasons. In that light, the gift of inner peace is the most important gift we can give ourselves.

So how do we begin to harness that quiet mind and open heart? Inner peace begins with letting go of our need to control outcomes, and being instead more in a state of flow. Here are some helpful tips to help center ourselves both during the holidays and throughout the year:

1. Tune in and be present. Notice whatever is going on for you right now, and then come back to your breath. Whether you feel stressed, annoyed, tired or content, let it be what it is. Let go of judgment or expectation- just notice, and acknowledge.
2. Visualize. Take a moment to picture your goals for the holiday season and visualize your desired outcomes. Envision how you feel emotionally, physically and spiritually.
3. Notice your emotions. What emotions arise during this time of year? Maybe there is some mix of excitement and joy or fear and tiredness or grief and loneliness. These are all valid and true to how you may be feeling, not something to label good or bad.
4. Shift to gratitude. Take a few moments to focus on someone or something important to you. Picture it or them, and be grateful for whatever comes to mind.
5. Practice letting go. When being concerned about all of the "should haves" or negative possible outcomes, remember, they’re all just thoughts. Those thoughts only have as much power over them as you let them. Don’t wrestle or engage with them- release and recenter.

We also invite you to experience inner peace through integrative medicine 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 and wish you a joyful holiday season.

To Your Well Being,

Melinda Ring, MD, FACP, ABOIM

Executive Director

www.drmelindaring.com

IM AWARE Council:

Spotlight on Diane Meagher

On behalf of all of us at the Osher Center for Integrative Health, we would like to extend our gratitude for outgoing IM AWARE Council Chair, Diane Meagher. Diane has served as the volunteer leader of our philanthropic advisory council for the past two years and has done an amazing job keeping us afloat during an incredibly challenging time. As her tenure as Chair comes to an end in the next few weeks, we wanted to take a moment to express our thanks for her leadership and expertise. 

Diane was a founding member of the community-led Council ten years ago, and is passionate about Osher, integrative medicine and the vision of the Council. Her enthusiasm and commitment to Osher has been unmatched. Diane, we couldn't have done this without you. Thank you for helping to further lay the groundwork on the path to integrative medicine for all.

6 Essential Holiday Spices and Herbs

Major life stressors increase likelihood of long COVID

Hospitalized patients with COVID-19 who had experienced severely stressful events in the month prior to infection were at least twice as likely to struggle with depression, brain fog, fatigue, sleep problems, and other long COVID symptoms one year after their hospitalization, a recent study suggests.

Researchers determined that the strongest independent predictors related to life stressors for prolonged symptoms of COVID-19 included financial insecurity, food insecurity, death of a loved one, and disability. In addition, these factors were strong predictors of worse functional status, depression, fatigue, sleep scores, and reduced ability to participate in daily tasks. Researchers also found that gender contributed to the likelihood of long COVID, with women being at higher risk.

Tip: Managing stress is essential to your health in good times, but doubly so when times get tough. Creating an essential self-care routine of exercise, proper nutrition, restorative sleep and seeing a professional therapist, will set you up for success and help manage your health if illness does arise.

Processed foods leading cause of rising obesity, study finds

A recent study showed that processed foods are a key contributor to the rising rates of obesity in the Western world. Conclusions were based on analysis of 9,341 Australian adults in the National Nutrition and Physical Activity Survey.

Highly-processed foods are typically low in protein and high in carbohydrates, sugar, fat, and sodium drive . Researchers concluded that intake of the processed foods actually lead to increased food consumption because they do not satisfy one’s recommended protein intake. Participants' mean intake of energy from protein was only 18.4% while carbohydrate intake accounted for 43.5%, fat intake 30.9%, and fiber intake only 2.2%. Researchers also found those who consumed lower amounts of protein in their first meal of the day went on to increase overall food intake in subsequent meals, especially foods high in saturated fats, sugars, and salt.  

Tip: Start your morning out strong by loading up on a protein packed meal. Plant forward options such as tofu scrambles, chickpea omelettes, chia puddings and avocado toast are just a few ways to jumpstart your metabolism and stave off unhealthy cravings for the rest of the day!

Researchers explore how to prescribe exercise like medicine

How do you not only personalize exercise but prescribe it to ensure results? This was the question that researchers at Brigham Young University sought to discover. In their recent study, they found an effective way to determine the intensity at which a patient should work out to achieve the best results, which could provide more predictable outcomes and allow practitioners to prescribe certain exercises as they would medicine.

Investigators identified that the factor called "critical power" accounted for 60% of the variability in terms of whether someone gained improved fitness from a specific form of exercise. Critical power was defined by the authors as the highest level of one’s comfort zone during exercise.

Tip: In this study both moderate-intensity continuous training (MICT) and high-intensity interval training (HIIT) had the potential to improve fitness. In the future you may be able to optimize fitness outcomes by understanding your body's preferred form based on a calculation of your personal critical power.

Exploring the impact of intermittent fasting on female hormones

A recent study examined the effects of intermittent fasting on the sex hormone levels of pre- and post-menopausal obese women.

Time-restricted eating (TRE) is a form of intermittent fasting that involves eating all food within a specified window (typically 4–10 hours) and fasting the rest of the day. The health benefits of TRE in adults with obesity generally include weight loss and improvements in blood pressure and blood sugar control. However, concerns have been raised regarding the effects of TRE on female hormones.

In this 8 week trial, most key hormones (testosterone, androstenedione, estrogens and progesterone) were unchanged, and both premenopausal and postmenopausal women had 3-4% weight loss. Dehydroepiandrosterone (DHEA), on the other hand, decreased by 14% in both groups. While the drop was significant, researchers said the DHEA levels of participants were still in normal range by the end of the eight-week trial period. Dieters also showed a drop in insulin resistance and oxidative stress.

Tip: More research needs to be done but so far, the benefits of time-restricted eating seems to come without any significant negative impact on female sex hormones.

Discover: University of Cincinnati Osher Center for Integrative Health has partnered with Division of Endocrinology, Diabetes and Metabolism in the Department of Internal Medicine for once-a-month sessions to provide lessons on diabetes education, nutrition, physical activity and stress management.



Learn more about it, here.

Read: Northwestern University Osher Center for Integrative Health Associate Director of Education, Dr. Anna Shannahan, provides helpful tips when dealing with congestion, and how to sleep better with a stuffy nose.

Read about it, here.

Listen: Dr. Inger Burnett-Zeigler shares her expertise in this key conversation, "Black Mental Health: Starting the conversation". Featured on the podcast, Reset with Sasha-Ann Simons, Dr. Burnett-Zeigler helps navigate how to have healthy conversations with family who may be resistant to mental health assistance.

Listen, here.