As the months of summer wind down and the excitement of vacations and planned events come to a halt, it is common to feel a dip in our emotions. We often plan for the milestone moments that make up the high points of our lives, and tend to gloss over the "little things". But what if we were to change our focus and zone in on the heartwarming moments in the mundane? How would this change our perspectives and the perspectives of those around us? How would we fully live in the space in between?

Instead of filling the mind with the planning and "have to's" of upcoming activities, I encourage you to take time to notice the daily joys and moments of playfulness that life gifts us; to grow in gratefulness; to connect with nature; to savor the little (and big) things with love and appreciation. 

This month we focus on integrative medicine and mental health, and finding the quiet mind. A recent notable study questioned the belief that depression is caused by depletion of serotonin, our " happy" neurotransmitter. An integrative/functional medicine approach to mental health goes beyond chemical imbalances to explore other underlying issues ranging from inflammation and gut health, to past traumas and current stressors. The fundamental goal of an integrative approach to mental health is to find the most appropriate treatments (conventional and complementary) that safely and effectively address the concerns, while taking into account personal preferences, cultural beliefs and available resources.

We invite you to experience the calm of 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.

To Your Well Being,

Melinda Ring, MD, FACP, ABOIM

Executive Director

IG @DrMelindaRing

Integrative health uses a variety of techniques to deliver whole-person care.These therapies work in tandem with traditional treatments to heal your mind, body and spirit. In addition to seeking out a reputable therapist and mental health professional, here are nine treatments to include in your mental health regimen: 

1. Food As Medicine- Eating foods rich in vitamins and minerals will help regulate your mood by keeping the gut microbiome balanced, blood sugar stable and inflammation at bay. 
2. Herbal Supplements- St. John's Wort, saffron, lavender and lemon balm have research showing potential benefit in combating depression and anxiety. Dietary supplements can interact with medications and health conditions, so work with a trained integrative provider to determine what is safe and appropriate for you.
3. Meditation-The brain's default mode network (DMN) is involved in many activities such as self-reflection, empathy, memory and daydreaming. Our mind can weave together thoughts, emotions, hopes, and dreams into a cohesive self-narrative that may not be real. Meditation disrupts that process, training us to notice when our mind wanders and bring it back into focus. Regular meditation practice, can modulate the DMN in a way that lets us refocus away from anxiety-provoking thoughts and decrease negative self-talk.
4. Reiki- Reiki is a healing technique based on the principle that the practitioner can affect a client's energy field  though the flow of "universal energy" through their palms. It is purported to activate the natural healing processes of the patient's body and restore physical and emotional well-being. While research is limited, Reiki may lead to a deep release of feelings or energies and is generally experienced by patients as a feeling of relaxation, calm, or a clear mind.
5. Yoga and Tai Chi- Both yoga and Tai Chi's fusion of mindfulness and movement can help improve mental well-being. Regular practice evokes calmness and relieves chronic stress.
6. Acupuncture- As noted in this UCSD article, "modern research has demonstrated acupuncture’s effects on the nervous system, endocrine and immune systems, cardiovascular system, and digestive system." By stimulating the body’s various systems, acupuncture can help to resolve pain, and improve sleep, digestive function, and sense of well-being. 
7. Massage- Touch releases hormones in your body that create a sense of emotional connection. Massage may help calm your mind and improve your mood, as well as ease physical aches and pains.
8. Art Therapy- Art therapy uses fine arts like painting, drawing, and clay modelling as a way of promoting expression of memories, feelings and emotions, improving self-reflection and developing new coping skills. Research suggests art therapy may be helpful for a broad range of ages to reduces stress and anxiety.
9. Connecting With Nature- Spending time in nature can help alleviate anxiety by promoting stress relief. Enjoying the outdoors lets you take a step back from pressures and and negative thoughts. It also provides a calm space to refocus and allow inspiration which in turn decreases cortisol and lowers blood pressure. 

The undergraduate internship program provides motivated students with an opportunity to explore the field of integrative health, through networking opportunities with professionals working in a variety of integrative health settings and through personalized mentorship with a Northwestern faculty member conducting integrative health research. Students gain hands-on experience with integrative health research, receive mentorship from clinical and research faculty, and participate in other scholarly activities.

This year three outstanding students participated. Please read a bit about them below: 

Mehek Bapna, rising Senior at New York University

I've been working with my faculty mentor, Dr. Nia Heard-Garris, on tailoring the CEDARS study for adolescents. I've conducted literature reviews and worked on a poster. I've really enjoyed learning about adolescents and positive affect, interventions to buffer for adverse childhood experiences, and racial socialization. 



Adam Hill, rising Junior at University of Cincinnati

This summer I got to work with my faculty mentor, Dr. Alyssa Vela, on two of her current research projects. I gained valuable experience in finding and reviewing literature and working with clinical research databases, and I enjoyed learning about heart transplants and their intricate emotional implications. I am very lucky to have been a part of this internship and am thankful to everyone involved in making it happen!

Nicole Espinosa Zaldivar, rising Senior at University of Illinois Urbana Champaign

This summer I've been working with my faculty mentor, Dr. Judy Moskowitz, on the LEAF and ORCHID study. I've gotten the chance to conduct screening calls, look through Spanish translations for cultural accuracy, and explore my own research topic through a literature review about trauma-exposed adolescents and positive emotion. I've enjoyed learning about how positive emotion skills can be used to help improve well-being and levels of stress through interventions.

Bath Rituals for Mental and Physical Health

The Greek physician Hippocrates wrote extensively about the healing power of water. Aromatherapy, tea baths, mineral baths, and dead sea salt baths may reduce inflammation-based pain syndromes such as the chronic pain related to arthritis, fibromyalgia, or muscular low back. Balneotherapy can reduce anxiety and depression. 

Tip: Set aside time for soothing baths to reduce stress and pain, at least twice a week. If you feel like trying a water spa that includes aromatherapy, salt water flotariums and hot and cold baths, you can visit AIRE for an indulgent experience. 

Depression and Anxiety: Exercise Eases Symptoms

When you have depression or anxiety, exercise often seems like the last thing you want to do. However, once you get started, exercise can make a huge difference. Exercise helps ward off and improve a number of health problems, including high blood pressure and diabetes. Research on how exercise affects depression and anxiety shows that the psychological and physical benefits can also help improve mood and reduce stress.

Tip: Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time, may make a difference. Check with your doctor before starting a new exercise routine.

Why Forest Therapy Can Be Good for Your Body and Mind

Forest therapy is based in the Japanese practice of Shinrin-yoku, which is translated as “forest bathing.” However, it’s not a literal bath; the term refers to immersing yourself in the atmosphere of the forest. Studies have shown that forest therapy reduces cortisol, a stress hormone and has a positive impact on blood pressure and adiponectin, a protein that helps regulate blood sugar levels.

Tip: Hug a tree! Take the time to breathe deeply and turn your focus inward. Get yourself outside among the trees- leave your screens, your deadlines and your worries behind and sit outside being mindful of your breath. It’s worth it — even if you can only spare a few minutes a day.

What to Eat for Optimal Mental Health

The food you eat can have an intense effect on your brain and in turn your mental health. Your gut and your brain are in constant communication with each other. If normal gut bacteria are not present, production of neurotransmitters such as dopamine, serotonin, glutamate, and gamma-aminobutyric acid (GABA)—all important for the regulation of mood, memory, and attention—is impacted. 

Tip: Structure your meals to include foods rich in B-1, B-6, B-12, Vitamin A, Vitamin C, Vitamin D, Iron, Magnesium and Zinc. Boost your intake of probiotics and prebiotics as well as omega 3s through food. Many spices like saffron, oregano and turmeric help the brain fight off free radicals and prevent degenerative stress, so feel free to sprinkle them on your mood-boosting foods to enhance their effects.



Read: Dr. Ruth Wolever, director of Health Coaching at the Vanderbilt Osher Center for Integrative Health, led a study that found 10 sessions of health coaching for people at risk for coronary heart disease (CHD), type 2 diabetes (T2D) or both led to increased physical activity which was sustained 6 months after the sessions ended.

Read all about this promising study, here.

Congratulate: The American Association of Physician Specialists, Inc. (AAPS) is pleased to announce its governance for 2022-23, including its Executive Committee and Member Boards representatives to the Board of Directors. Dr. Melinda Ring is on the Board of Directors, and Chair of the American Board of Integrative Medicine.

Read all about it, here.

Watch: De-stigmatizing mental illness is essential in moving forward in treatment. Although she is not an Osher affiliate, Dr. Elyn Saks, J.D., Ph.D, Associate Dean and Orrin B. Evans Professor of Law, Psychology, and Psychiatry and the Behavioral Sciences at the University of Southern California Gould Law School, lives every day with schizophrenia. 

Watch, here as Saks shares her perspective on living with mental illness.

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