Osher Center for Integrative Health
March 2022
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New Life Blossoming: The Healing Magic of Spring
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The anticipation of spring is such a wonderful feeling; I know I'm looking forward to warmer days. Throughout the frigid winter, it’s easy to contemplate the voids and shadows in our lives, and more recently feel heavy with emotion witnessing the atrocities in Eastern Europe. Soon, the light and energy of the spring season will wake us to the beauty of possibilities through nature's rhythmic dance—reminding us that we have the capacity within us to fully bloom into who we aspire to be. It's a yearly reminder of our potential and purpose.
One of the biggest steps in health and growth is self-care. As a fun exercise to the approaching season, we invite you to join us in our 7 Day Spring Into Self-Care Challenge!
From March 14-21, I will post a daily challenge on my Instagram account (follow me @melindaringmd) and you can tag me when you complete the day’s exercise and post a photo of your self-care accomplishment. Next month, we will feature some of your best ideas in our newsletter, so we can share those brilliant ideas throughout our community!
We invite you, as always, to step up your self-care by joining the Osher Center for Integrative Health as a patient, colleague, or supporter. To learn more please visit our website. If this newsletter was forwarded to you, please join our mailing list here. We look forward to supporting your health.
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Osher Highlight
New Life and New Beginnings
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New life and new beginnings are all around us at the Osher Center! We wanted to take a moment to congratulate Dr. Anna Shannahan and her husband on the newest addition to their family (and ours) and wish them as much rest and relaxation as possible.
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Research and Education News
Integrative Medicine Elective
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In January, the Osher Center for Integrative Health held its biannual Integrative Medicine Elective with record enrollment! The two-week-long rotation consists of ambulatory patient care and experiential learning for Northwestern University Feinberg School of Medicine trainees. Participants learn evidence-based approaches to dietary supplements and integrative modalities, such as acupuncture, chiropractic and massage. They explore ways to use mindfulness, yoga, culinary medicine and exercise for both patients and themselves. We are thrilled that so many more of our future health professionals are recognizing the vital importance of incorporating integrative medicine into their curriculum and practices and are very grateful for our donors who support our provision of this training.
The next elective will be held in October 2022 and updates can be found on our website, here.
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News You Can Use
Selected Integrative Medicine Research Developments
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Two recently published studies linked the omega-3 index (O3I) to immune system balance and cell membrane integrity. The omega-3 index (O3I) is a blood test that measures the amount of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - the essential fatty acids. The first study found that low O3I and high RBC distribution width (RDW) were both associated with higher mortality risks. The second investigation explored the relationship between O3I and the neutrophil-lymphocyte ratio, which serves as a biomarker for systemic inflammation and may correlate with our body's innate adaptive immunity.
Tip: While the omega-3 index is not part of routine labs, it may be part of a panel ordered by your integrative physician. Most organizations recommend a minimum of 250–500 mg of combined EPA and DHA each day for healthy adults, either through diet or supplements.
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A young adult in the U.S. could add more than a decade to their life expectancy by changing their diet from a typical Western diet to an optimized diet that includes more legumes, whole grains and nuts, and less red and processed meat, according to this new study. For older people, the anticipated gains to life expectancy from such dietary changes would be smaller but still substantial.
Tip: Focus on plant based diets such as the Mediterranean Diet. This diet is based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet and olive oil is the main source of added fat. Fish, seafood, dairy and poultry are included in moderation. Red meat and sweets are eaten only occasionally.
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For those interested in following the resurgence of psychedelics to treat severe mental health illness, there’s a new think tank to follow. Dell Medical School at the University of Texas at Austin aims to advance the application of psychedelics and psychedelic-assisted psychotherapy for the treatment of mental health disorders, such as severe depression, anxiety, and PTSD. Its focus will be on military veterans living with PTSD and adults affected by prolonged grief and childhood trauma.
Tip: If you’re interested in exploring or learning more about psychedelic-assisted treatment in a clinical setting supported by an expert, a good place to start is the database of accredited therapists maintained by the Multidisciplinary Association for Psychedelic Studies.
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More than 1 in 5 adults is inactive in all but four states, according to new state maps of adult physical inactivity prevalence released by the Centers for Disease Control and Prevention (CDC). For these maps, physical inactivity for adults is defined as not participating in any physical activities outside of work over the last month – activities such as running, walking for exercise, or gardening. This signals that 25% of U.S. adults are not active enough to protect their health.
Tip: Aim for 30 minutes a day of walking to help get you moving and protect your health. Breaking it into 10 minute chunks throughout the day works, too.
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Osher in the News
Recent Media Highlights
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Read: How do you prevent a cold from coming on when you feel it lurking? Dr. Ring weighs in on four important supplements in the Parade article, found here.
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Congratulate: Former faculty fellow, Dr. Briana Bruce, joins the Sanford Health pediatric hospital medicine team! Read her feature here.
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Listen: Dr. Anna Shannahan spoke with Dr. Jay-Sheree Allen about the importance of integrative medicine on the podcast, Millennial Health. Tune in here.
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A talk so nice, we've featured it twice! See Dr. Melinda Ring's TEDxChicago talk on the importance of plant-based nutritionology and being your own best, first, doctor. Watch it here.
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Ways To Help
In support and solidarity with Ukraine, we would like to highlight some links to organizations that you can donate.
Please click here for more information on ways to help.
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Wellbeing Events and Monthly Recipe
See How You Can Take Part!
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Education Opportunities
The International Congress on Integrative Medicine and Health will take place at the Sheraton Grand at Wild Horse Pass in Phoenix, Arizona May 23-26, 2022. Osher researcher Dr. David Victorson is the program co-chair. We anticipate many superb presentations by faculty from across the Osher Collaborative. Registration now open.
Osher Research Day will take place on June 17, 2022. Please check our website for more information.
Northwestern Medicine offers a wide range of classes, events and support groups throughout the year - in your local community and online - to help you live a healthier, happier and more informed life.
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Food as Medicine
Check out these 30 recipes to help celebrate the beautiful new season and welcome its unfolding. Crisp asparagus, tender greens, sprightly spring peas, crunchy fennel, earthy spring mushrooms, spring onions, artichokes, tarragon, dill, strawberries and rhubarb… all of which will be coming into their peak of flavor soon!
View these vibrant, healthy dishes, here.
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Osher Center for Integrative Health at Northwestern University | Website
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