As echoes of Independence Day fireworks still resonate, my heart and mind are captivated by the themes of freedom and its remarkable connection to our holistic well-being. As many of you know, my passion lies in integrative medicine, a realm where the melding of conventional and complementary therapies plays a crucial role.

Freedom, at its essence, is the power to act, speak, and think without hindrance. This liberty is woven into the fabric of our society, but on a personal level, it is a catalyst for healing and transformation. Just as freedom is a cornerstone of democracy, in integrative medicine, it’s the cornerstone that allows us to explore beyond traditional confines and embrace a more comprehensive approach to health.

Imagine, if you will, a symphony where each instrument contributes to a harmonious melody. Freedom in the context of integrative medicine is akin to selecting the instruments – be it mindfulness, nutrition, lifestyle, or conventional medical practices – that create a personalized, rich tapestry of health. Each choice we make can add a note of healing, balance, and vitality to our lives.

In the spirit of Independence Day, I urge you to wield your freedom in crafting your unique health journey. Embrace the possibilities that integrative medicine provides, and weave them into your tapestry. Be an active participant in your symphony, whether it's through integrating mindfulness practices, exploring nutritional therapies, or cherishing moments in nature.

Let us use the essence of freedom as our guiding light, creating a symphony of well-being, resilience, and holistic health.

We also invite you to share in the freedom of integrative medicine by joining the Osher Center as a patient, colleague, or supporter. To learn more please visit our website.

Wishing you boundless health and a melody of freedom,

Melinda Ring, MD

Executive Director

www.drmelindaring.com

Who's Who at Osher

IM AWARE Council

High Dietary Magnesium Intake May Help Prevent Dementia

The study researched the relationship between magnesium intake through food sources and age-related changes on brain MRI scans in middle- to older-aged people. It's findings indicated that magnesium-rich foods, like spinach and nuts, could help reduce the risk of dementia.

Results showed that by the time the participants reached 55 years old, those who ate a diet high in magnesium (more than 550 milligrams per day) had a brain age one year younger than those who ate a normal amount of magnesium. The study also found that the effects were more pronounced in women than in men and appeared to benefit postmenopausal women more than pre-menopausal women.



Tip: Magnesium is found in a variety of nutrient-dense foods, including whole grains, nuts, seeds, legumes, dark chocolate, bananas, avocados and dark leafy vegetables. It can also be found in fishes like salmon or tuna as well as tofu. It is preferable to eat these whole foods to prevent a magnesium deficiency but high quality supplements may help as well. Magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. Magnesium supplements can cause loose stool. Discuss with your doctor whether magnesium supplements are right for you.

Improving Health with Intermittent Thermal Stress

Dr. Rhonda Patrick recently shared her findings about intermittent thermal stress and its benefits on longevity at the Institute for Functional Medicine (IFM) Annual International Conference,

Sauna bathing is associated with many health benefits, from cardiovascular and cognitive health to physical fitness. It is generally considered safe for healthy adults and may be safe for others with appropriate medical supervision. Heat stress elicits responses similar to exercise, and may slow aging and extend health span. Dr. Patrick also touted the benefits of intermittent cold exposure as it has been shown to improve mood and increase mitochondrial biogenesis in adipose tissues and skeletal muscle.

Tip: To experience maximal health benefits, Patrick said duration, temperature, and frequency need to be considered. Research indicates that 19 minutes in the sauna at a temperature of 174 degrees Fahrenheit four to seven times a week has the most robust effects, though lower amounts also have benefits To acclimate, start small. Begin with a 5 minute steam and increase 2 minutes each additional visit. Cold plunges may take more getting used to, so start with 2 minutes (if possible) and work your way up. Children, those who recently experienced a heart attack, and those prone to low blood pressure should avoid saunas or take extra caution before use. Please consult your doctor before you begin.

Clarify: The herbal supplement berberine has become the latest social-media obsession for weight-loss, with some on TikTok calling it "nature's Ozempic." Dr. Melinda Ring gives us the skinny on this trendy compound.



Check it out, here.

Move: Tai Chi is a workout for the brain and body. The mental and physical benefits span cultures and generations. Dr. Peter Wayne, director of the Osher Center for Integrative Health at Harvard, shares how we can get started in this NY Times article.

Learn all about it, here.

Discover: Can plant-based diets boost prostate cancer survival? Vivian Liu, lead clinical research coordinator at the Osher Center for Integrative Health at the University of California, San Francisco shares her expert opinion on this important matter.

Read about it, here.