A new cycle around the sun marks a fresh beginning and the opportunity to re-focus on better habits. As we ready ourselves to dive back into the hustle and bustle that fall brings (wow, how did the serene season pass so quickly?), I want to challenge each one of us to prioritize self-care and sharpen our focus on managing a busy schedule while emphasizing the importance of our own well-being.

This isn't an act of selfishness. Quite the opposite, it's one of the most unselfish things you can do. By dedicating time to yourself or incorporating nurturing routines into your daily life, you demonstrate that taking care of ourselves, and those around us, is crucial to our family, our friends and work colleagues.

For many, self-care during busy periods can look different than it does during more relaxed times – you might be handling a more demanding schedule, experiencing increased stress or suddenly find yourself involved in more social commitments. It’s okay if your self-care routine adapts; the important thing is to make time for it consistently, however that looks for you.

Below are some accessible self-care tips for everyone to integrate into their daily routines:

- Take belly breaths: Deep breathing will help you reset.

- Drink more water: We are basically large house plants, so make sure you don't get droopy.

- Get silly: Take a break from demands by using humor to refocus.

- Write (or color) it out: Journaling or coloring will calm the brain and help your body relax.

- Have a healthy snack: Nourishing your body nourishes your soul.

We also invite you to strengthen your self-care rituals by joining the Osher Center as a patient, colleague, or supporter. To learn more please visit our website.

Wishing you total wellness and successful self-care,

Melinda Ring, MD

Executive Director

www.drmelindaring.com

Osher Clinic News

ROOTS & WINGS Partnership

Iron Deficiency Found to be Much More Prevalent in Women Than Previously Thought

Authors of a recent paper published in JAMA found that “Iron deficiency and iron-deficiency anemia are common, underappreciated conditions with significant morbidity and mortality despite the widespread availability of effective treatment." The researchers examined iron deficiency prevalence among females aged 12 to 21 who were living in the United States. They found that iron deficiency affected almost 40 percent of the females, and iron deficiency anemia affected six percent. 

Researchers also conclude that annual screenings are recommended. Symptoms of iron deficiency anemia can include fatigue, shortness of breath, heart palpitations, vertigo, nausea, cognitive impairment, and others. Correcting iron deficiency anemia can significantly improve quality of life and reduce the risk of comorbidities.



Tip: Iron deficiency and iron deficiency anemia can be treated effectively through a combination of diet, supplements and iron infusions. If you are experiencing these symptoms and suspect you may have low iron, see your doctor to have them run a full blood panel that includes ferritin concentration. In the meantime, try upping your intake of iron-rich foods like spinach, liver, fish that is high in omega 3, quinoa, chickpeas and dark chocolate.

High-Quality Sleep May Help Prevent Anxiety and Depression

New research indicates that high-quality sleep can help bolster resilience to depression and anxiety, even when experiencing chronic stress.

Chronic stress is a major risk factor for a number of mental health disorders, including depression and severe anxiety. Getting enough sleep is essential for maintaining optimal health and well-being. Like exercise and a balanced diet, sleep may help prevent a range of health issues. Sleep is essential to every process in the body, affecting our physical and mental functioning, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk. This new study in Science Direct emphasizes sleep's importance, especially during times of heightened stress., when we may be more likely to skip out on sleep to attend to other demands.

Tip: Set up a sleep routine! Make sure your sleeping environment is optimal- the 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, tai chi or warm baths. 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.

Integrate: Dr. Melinda Ring, Director of the Osher Center for Integrative Health at Northwestern shares how ideally, future medical training will not include a separate unit on functional and integrative medicine and be fully incorporated into existing curriculum.

Learn about it, here.

Move: Dr. Danny Bega, Associate Professor of Neurology and Osher faculty member, is leading the new Dancing With Parkinson's Program in partnership with the Joffrey Ballet of Chicago. Here, dance helps patients control their movements through active collaboration.

Be moved, here.

Advocate: Racial equity grants were given through Northwestern to support racial justice advocacy, healthcare and affordable housing. Osher NU will be collaborating on a project with Cultivate Collective centered on health equity in southwest Chicago.

Read about it, here.