Gratitude, a simple yet profound emotion, has the power to transform lives. It is the warm glow that emanates from the heart when we pause to acknowledge the blessings, big or small, that surround us. Thankfulness is not just a fleeting sentiment; it is a mindset, a way of life that can shape our outlook and our interactions with the world. Yet, even as we give thanks, we recognize that the world is full of complexities that challenge our understanding of what it means to be truly grateful.

While the tragic events in Israel and Gaza since the terrorist attack by the Hamas group bring a weighty reminder of the hardships that many endure, they also underscore the vital importance of peace and dialogue. These moments compel us to reflect, to exercise empathy, and to extend our support to those affected. In acknowledging these complex realities, we can use our own gatherings as catalysts for meaningful conversations and actions that promote unity and compassion.

It's also worth acknowledging that the story of Thanksgiving holds different meanings for different communities. For some, particularly those of Native American descent, the holiday can be a painful reminder of historical injustices. As we gather to give thanks, let's also take a moment to understand and respect the diverse perspectives that enrich our collective experience.

So, while Thanksgiving may be marked on the calendar, its essence extends far beyond a single day. It's a celebration of human virtues—gratitude, unity, reflection, generosity, and compassion—that have the potential to guide us throughout the year. As we gather with our loved ones, let us remember the depth of Thanksgiving’s meaning and strive to embody its spirit in our daily lives.

We invite you to share in the gratitude for your health through our community by joining the Osher Center as a patient, colleague, or supporter. To learn more please visit our website.

Wishing you a very meaningful and reflective Thanksgiving,

Melinda Ring, MD

Executive Director

www.drmelindaring.com

At the Osher Center for Integrative Health at Northwestern, our mission is more than a guiding principle—it's a commitment to fostering a world where holistic well-being is within everyone's reach. We envision a global community that prioritizes preventive care and early intervention to reduce the impact of avoidable diseases. We strive to make health and healthcare universally accessible, ensuring that high-quality, integrative services are available to individuals from all backgrounds and walks of life.

Our commitment to wellness goes beyond medical treatment; it encompasses a holistic approach to health. We emphasize the importance of nutrition, physical activity, mental well-being, and compassion as cornerstones of a fulfilling life. Through educational initiatives we train the next generation of healthcare providers to carry forth this vision. and through events like the recent Longevity and Healthy Aging Symposium, we empower our community.

This year, as part of our ongoing efforts to uplift health equity, we invite you to join us in making a difference on #GivingTuesday. Your support—whether through volunteer efforts, financial contributions, or simply spreading the word—can have a lasting impact. Together, we can create a ripple effect that promotes wellness, inclusivity, and equality.

Mark your calendars for Tuesday, November 28, 2023. We'll be sending out an email with more details on how you can contribute to this important cause.

Osher Community News

2023 Longevity and Healthy Aging Symposium Highlights

Longevity, as exemplified by the remarkable "Blue Zones," provides valuable insights into the complex interplay between human well-being, environmental sustainability, and equity. These regions, where residents enjoy longer and healthier lives, underscore the significance of embracing a sustainable, plant-based diet and active lifestyles, which not only promote individual health but also contribute to planetary health.

While these principles are essential for fostering longevity, it's crucial to acknowledge the role of discrimination, which can lead to premature aging, health disparities, and environmental injustices. Discrimination can exacerbate the health and environmental challenges faced by marginalized communities, emphasizing the need for inclusivity and social justice.

In addition creating harmonious and balanced living spaces is important for environmental peace. Vastu Shastra, the ancient Indian science of architecture, aims to enhance the quality of life and happiness by aligning physical spaces with the laws of nature, ensuring that they are in harmony with the environment.

Plant-based diets, such as the Mediterranean diet, are renowned for promoting health and longevity. Rich in fruits, vegetables, whole grains, and healthy fats like olive oil, the Mediterranean diet offers an abundance of antioxidants and nutrients that support overall well-being and helps lengthen telomeres. In some cases, supplements such as curcumin, CoQ10, alpha-lipoic acid and magnesium can be a valuable additions. Work with your integrative practitioner to determine the right supplements for you.

Meditation, exercise, Tai Chi, quality sleep and sexual health are also vital contributors to longevity. Meditation fosters mental clarity and emotional balance, reducing stress and contributing to overall well-being. Exercise enhances physical strength and flexibility while promoting mental resilience. Tai Chi embodies the harmony of movement and mindfulness, aligning the body and spirit for a longer and healthier life.

Adequate, restorative sleep is the foundation for rejuvenating the body and mind, allowing it to repair and recharge. All of these combined practices form a robust approach to achieving longevity and a fulfilling, balanced life.

Anti-aging thermal therapies, stress reduction and skin health are intrinsically connected, and modern technologies like fitness trackers can play a role in achieving longevity.

Skin is a reflection of overall health, and a balanced lifestyle that includes proper nutrition, hydration, exercise, and quality sleep contributes to youthful and vibrant skin. Sauna use, which has gained popularity for its potential health benefits, can help improve circulation and promote detoxification, potentially benefiting both longevity. Technology, such as the sleep and heart trackers, provides valuable data on fitness, sleep, and recovery, offering insights to help individuals fine-tune their routines for optimal well-being, which have great potential for increasing out health span.

The future of longevity holds immense promise as advances in science, technology, and healthcare continue to redefine our understanding of aging. With breakthroughs in genomics, regenerative medicine, and personalized healthcare, we are on the cusp of a future where innovative interventions and lifestyle choices will empower individuals to age with vitality and grace.

Going to Bed Late May Increase Risk of Diabetes

A new study found that waking up late and going to bed late was associated with increased risk of diabetes for middle-aged women. Published in the journal Annals of Internal Medicine, the study indicates that those with an evening chronotype, more commonly known as "night owls," tend to have less healthy lifestyles than those with early-bird sleep habits, contributing to a greater risk of type 2 diabetes.

Researchers at Brigham and Women’s Hospital in Boston found that people with more irregular sleep schedules are at higher risk for developing diabetes and cardiovascular disease. While the study found a link between evening chronotype and an increased risk of diabetes, it did not determine causality.





Tip: If you fall under the "night owl" category, try to set up a sleep routine. Once you have adopted a regular sleep schedule, start shifting your bedtime earlier, using increments of 15 minutes. At the same time, adjust your alarms to wake up 15 minutes earlier. Make the change gradually, taking at least a few days in between each new shift.

To help make sure you have total rest, make sure your sleeping environment is optimal- cooler and darker is better. Unplug and shut off blue lights or distractions at least an hour before bedtime. Try relaxing practices such as meditation, yoga, and tai chi. Avoid vigorous exercise, heavy meals or caffeine 3 hours before bed.

Adults need at least 7 hours of sleep nightly for optimal health, according to The American Academy of Sleep Medicine.

How to Improve Mood and Cognition Through Gut Microbiome Health

Emerging research is ushering in a new era of mental health treatment by exploring the intricate relationship between the gut microbiome and complex mental health disorders, according to a recent report from the 2023 Academy of Integrative Health and Medicine Conference.

The analysis unveiled a compelling connection between the composition of the gut's microbial inhabitants and conditions such as depression, anxiety, bipolar disorder, and even schizophrenia. This groundbreaking research suggests that the trillions of microorganisms residing in our intestines play a pivotal role in shaping our mental well-being. Preliminary findings indicate that rebalancing the gut microbiota can alleviate symptoms, improve mood regulation, and even reduce the risk of mental health disorders.

Tips: Here are some diet tips to help you foster a healthy and diverse gut microbiome: Incorporate Dietary Diversity: Eat a wide variety of foods, including fruits, vegetables, whole grains, lean proteins, and fermented foods; Consume Prebiotic Foods: Foods like garlic, onions, and bananas contain substances that fuel your gut bacteria.; Eat Fermented Foods Foods like yogurt, sauerkraut, and kefir contain beneficial bacteria that can enrich your gut microbiome and benefit the brain; Increase intake of Omega-3 Fatty Acids: Omega-3 fatty acids can be very helpful in improving gut and brain health; Skip Artificial Sweeteners: Some studies suggest that artificial sweeteners can negatively affect gut bacteria; Stay Hydrated: Adequate water intake is beneficial for your mucosal lining and can promote the balance of good bacteria in the gut.

Listen: Dr. Melinda Ring, Director of the Osher Center for Integrative Health at Northwestern, was featured on Dr. Mark Hyman's highly popular podcast, The Doctor's Farmacy, discussing impact of stress and importance of specific supplements.

Tune in, here.

Learn: Why does honey crystalize and is it bad for you when it does? Kelly Morrow, MS, RDN, FAND, a registered dietitian and clinical affiliate of the Osher Center for Integrative Health at the University of Washington, shared her tips in this USA Today article.

Get some sweet advice, here.

Be Moved: Dr. Peter Wayne, director of the Osher Center for Integrative Health at Harvard University, shares how through a series of gentle movements and meditation, tai chi is beneficial in improving balance, preventing falls, and improving quality of life. 

Find out more, here.