Welcome, 2024! As we step into this new year, we're not just flipping the pages of our calendars, but embarking on a journey of fresh beginnings and holistic growth. It’s that special time when we reflect on our past adventures – the ups, the downs, and even those 'what was I thinking?' moments – and set our sights on the promising horizon ahead. This is more than just a season for resolutions; it's our opportunity to chart a course for a well-rounded, healthier self.

In this spirit, let's embrace 2024 with a dash of humor and a heart full of hope. Setting goals for the new year shouldn't feel like a chore; think of it as setting up a personal wishlist for your well-being. Imagine a to-do list that doesn’t just say 'eat more greens' but also 'laugh more often' and 'take time to smell the roses' (or the coffee, depending on your preference!). We're talking about whole-person health goals that blend the best of traditional medicine with the wisdom of integrative health practices – a mix that's as unique and refreshing as a kale smoothie with a hearty pinch of fresh ginger and squeeze of lemon juice.

So, as we dive into 2024, let's do it with a light spirit, a grounded mind, and a commitment in our hearts to holistic health. Let's set goals that nurture not just our bodies but connect to what gives our lives meaning and purpose.

Here's to a year filled with health, happiness, and perhaps a few delightful surprises along the way.

Happy New Year! Let's make it a memorable one.

Melinda Ring, MD

Executive Director

www.drmelindaring.com

We invite you to share in the purpose of better health by joining the Osher Center as a patient, colleague, or supporter. To learn more please visit our website.

The NU Osher Center, in partnership with the Osher Collaborative, is excited to share the open application for the 2024-25 Faculty Fellowship. This program offers specialized advanced training for faculty interested in integrative medicine; MDs, DOs, NPs, and PACs with a faculty appointment at any of the academic programs that has an Osher Center - including Northwestern Medicine- are eligible to apply.

This year-long program provides a unique opportunity to learn about the pillars of integrative health and how to incorporate them into clinical practice. The curriculum covers a breadth of topics including mind-body medicine, nutrition, natural products, manual medicine, and whole systems of medicine. Most fellows complete this remote fellowship while continuing their usual clinical duties.

The yearlong program includes the following components:

• Weekly synchronous learning sessions on Wednesdays from 12-3 CST via Zoom.
• Self-directed integrative health curriculum, crafted by faculty from the Osher Collaborative.
• Monthly mentored case presentations and discussions of patient treatment plans.
• A mentored scholarly project, which can be in clinical, educational, or research dimensions.
• Optional personal health coaching.
• Upon successful completion, fellows are eligible to sit for the American Board of Integrative Medicine (ABOIM) exam.

The Osher Collaborative’s broad scope of clinician expertise and diverse patient populations offer a unique breadth and depth of learning opportunities. In addition, the resources and faculty of the Northwestern Osher research and education programs enhance educational activities, mentoring and scholarship opportunities for fellows.

Tuition is expected to be ~$12,000

If you or anyone you know is interested in applying, please contact Nico Henderson at the Osher Collaborative (Nicole.Henderson@ucsf.edu).

The deadline to apply is Friday, January 12, 2024. Limited spots available.

Upcoming Osher Virtual Grand Rounds

Thursday, February 1, 2024, 12-1pm CST

Integrative Palliative Care

Speaker: Delia Chiaramonte, MD, MS

Join us on Thursday, February 1 from 12-1 pm CST for an integrative look into palliative care.

Synopsis of the Presentation and Learning Objectives: Medications and procedures are powerful, yet sometimes they aren't enough. Despite expert palliative care, some patients suffer with unresolved pain, anxiety, depression, fatigue, and more. The integrative approach to palliative care expands the treatment toolbox to include effective evidence-supported complementary treatment approaches that will help help relieve the patients' suffering.

Register by clicking here.

Light Activity Key to Reversing Childhood Obesity, Study Says

A recent study suggests that engaging in light physical activities could play a pivotal role in combating childhood obesity. Pursuits such as extended walks and biking correlate with more significant reductions in overall body fat mass compared to shorter sessions of moderate-to-vigorous exercise.

Prior research has highlighted a strong connection between inactive lifestyles among children and teenage obesity. The World Health Organization (WHO) suggests a minimum of 60 minutes of moderate-to-vigorous exercise daily for children and adolescents aged 5-17 years, plus vigorous-intensity aerobic and strengthening activities at least 3 days a week. However, a staggering 80% of adolescents fall short of meeting these guidelines.

This study's outcomes underscore the effectiveness of light physical activity, showing it to be potentially ten times more impactful than moderate-to-vigorous activity in curbing fat mass gain. The research demonstrated that each minute spent in light activity correlated with a 3.6-gram reduction in body fat. Conversely, the effect of moderate-to-vigorous activity on fat mass was comparatively minimal.

Tips: Encouraging light physical activity can be instrumental in preventing weight gain in children. Here are some tips:

Family Playtime: Engage in activities that involve the whole family, such as walks in the park, playing catch, riding bikes, or even dancing together. Limit Screen Time: Set boundaries on screen time and encourage breaks for physical activities like stretching, short walks, or active games during breaks from TV, computers, or smartphones. Active Transportation: Encourage walking or biking to nearby destinations rather than relying solely on driving. Outdoor Exploration: Organize nature walks, scavenger hunts, or visits to local playgrounds or parks to encourage movement and exploration. Household Chores: Involve children in age-appropriate household chores that involve movement, such as gardening, vacuuming, or cleaning. Dance and Movement: Have dance parties at home or encourage children to create their own dance routines. Active Learning: Incorporate movement into learning activities. For instance, have them act out stories, use movement to learn math concepts, or do exercises during study breaks. Encourage Sports or Hobbies: Encourage participation in sports, dance classes, martial arts, or any other physical hobbies they enjoy. Make it Routine: Create a routine that includes designated times for physical activities, ensuring they become a natural and expected part of the day. Be a Role Model: Children often emulate their parents' behavior, so lead by example and participate in physical activities yourself to motivate and inspire them.



Remember, the goal is to make physical activity enjoyable and a regular part of life to help prevent weight gain and promote overall health.

Acupuncture Can Help Relieve Depression Symptoms

The prevalence of depression in the United States has surged in the past few years. As indicated in this recent Gallup survey, almost 30% of Americans have received a diagnosis of depression at some stage in their lives. Additionally, recent research shows a strong correlation between depression and elevated risks of cardiovascular disease.

In this new clinical trial, published in The Journal of the American Medical Association, auricular (ear) acupuncture provided great symptom remission at three months.

Acupuncture involves the insertion of thin needles into specific points on the body, aiming to restore the balance of energy flow, known as Qi ("chee"). While research on acupuncture's efficacy in treating depression is ongoing, several studies suggest its potential benefits. Acupuncture is believed to stimulate the release of neurotransmitters like serotonin and endorphins, which play a role in regulating mood and emotions. Moreover, acupuncture sessions are often accompanied by relaxation and a sense of well-being, which can contribute to reduced stress and anxiety levels.

Tips: Acupuncture often serves as a complementary method alongside conventional treatments, presenting a non-pharmacological alternative that may effectively ease symptoms of depression. Consider reaching out to the Osher clinic or your trusted integrative practitioner to arrange an acupuncture session.

Remember it's crucial for individuals grappling with depression to seek guidance from healthcare professionals and mental health specialists in crafting a tailored treatment plan aligned with their unique needs. Prioritize a discussion with your primary care physician to explore the most suitable approach for your situation.

Here are some additional tips for integrating acupuncture into your mental health practices: Consistency is Key: Acupuncture is often a cumulative therapy, so be consistent with your sessions. Follow the Treatment Plan: Stick to the recommended treatment plan set by the acupuncturist. Be Patient: Acupuncture's effects may take time to manifest. Give it time and patience before expecting significant changes in symptoms.Combine Therapies if Needed: Acupuncture can complement other treatments for depression, such as therapy or medication. Mindfulness and Relaxation: Use acupuncture sessions as an opportunity for relaxation and mindfulness. Focus on breathing and allow yourself to unwind during the treatment. Lifestyle Considerations: Acupuncture works best when combined with a holistic approach to health. Consider lifestyle changes such as exercise, healthy diet, and stress management to support the treatment.

Acupuncture's effectiveness can vary from person to person. Approach it with an open mind, and be receptive to the experience.

Learn: Can Fermented Garlic Honey really cure a cold? People on social media are fermenting garlic in honey as a cold and flu treatment, but does it work? Although garlic and honey do contain a variety of health benefits, it may be best to consider it a complementary, not primary form of care. Dr. Melinda Ring shares her expertise on what you need to know about the trending home remedy.

Learn about it, here.

Move: A recent CDC report highlighted that only 28% of American adults meet both the recommended aerobic and muscle-strengthening exercise guidelines, despite well-documented benefits of physical activity in preventing chronic diseases. Read how the Osher Center at University of Cincinnati is helping their community incorporate simple changes into daily routines that has great impact on healthier lives.

Be moved, here. (and see below for Northwestern's movement class options)

Fact Check: Magnesium for Anxiety: Is it Really Helpful? It’s been all over our socials lately, with people claiming it helps with sleep issues, stress and anxiety, but is magnesium actually the key to relaxation it’s made out to be? Dr. Iman Majd, director at the Osher Center at the University of Washington, gives us helpful pointers on the benefits (and potential issues) of this essential element.

Find out more, here.