As we eagerly anticipate the arrival of summer, the month of May provides us the opportunity to prioritize our health and well-being like never before! One of the best ways to do this is by indulging in the bounty of seasonal fruits and vegetables that are just waiting to be discovered at local farmer's markets. These vibrant markets offer a kaleidoscope of colors and flavors, with each fresh produce bursting with essential nutrients and vitamins. Embracing this abundance by incorporating these wholesome ingredients into your meals, allows us to create dishes that not only tantalize our taste buds but also nourish our bodies from the inside out. And let's not forget the importance of staying hydrated as the summer months approach. Try reaching for refreshing water and invigorating herbal teas to keep your body feeling its best. Also, try to make a point to soak up some vitamin D by spending increased time outdoors, basking in the warmth and vitality of the sun's rays.

May also marks a time of the maternal energy that permeates our lives, offering us the opportunity to reassess our priorities and nurture our inner selves. It serves as a poignant reminder of the presence of mothers, grandmothers, and maternal figures who shape our lives with love, care, and wisdom. It helps us honor and cherish the strong bonds of maternal love that have guided us through life's journey. Whether it's through heartfelt gestures, thoughtful words, or simply spending quality time together, we can express our gratitude and appreciation for the maternal figures who have inspired us to be compassionate, resilient, and empathic individuals.

Let's embark on this approaching summer journey with a commitment to nourishment, gratitude, and vibrant health—embracing each day as an opportunity to thrive and flourish!

Wishing you a month of warmth and well-being,

Melinda Ring, MD

Executive Director

www.drmelindaring.com

We invite you to share in the opportunity for well-being by joining the Osher Center as a patient, colleague, or supporter. To learn more please visit our website.

Osher Virtual Grand Rounds

Next Grand Rounds: 5/16/24 12 pm CST

Title of Talk: Nature Contact: A Social Determinant of Health for People, Population, and Planet

Speaker: David Victorson, PhD

Synopsis of the presentation:

• Gain basic knowledge on some of the mental health benefits of spending time in nature.
• Learn about mental health outcomes of an immersive, nature-based program with young adult cancer survivors.
• Discuss the importance of reciprocity and independence between human health and the health of the planet.

Registration information, here.

If you missed our previous grand rounds with Dr. Shakira Sanchez-Collins, you can view it here.

Certain Gut Bacteria May Help Lower Risk of Heart Disease

A new study identified specific gut bacteria that may help lower cholesterol and reduce heart disease risk.

Researchers have found that Oscillibacter, a specific group of bacteria, plays a role in metabolizing cholesterol, which appears to be associated with lower cholesterol levels in their hosts.

This discovery emerged from a study that utilized advanced genetic sequencing and metabolomic analysis techniques to analyze stool samples, uncovering more than 16,000 microbe-metabolite associations. The research revealed the abundance of Oscillibacter species in the gut. By cultivating Oscillibacter bacteria in a laboratory setting, the researchers were able to identify the biochemical pathways involved in cholesterol breakdown.

Furthermore, the study identified another species, Eubacterium coprostanoligenes, which also contributes to lowering cholesterol levels, hinting at potential synergistic effects between different bacterial species in cholesterol management.

Tips:

• Increase Fiber Intake: A diet high in fiber promotes a diverse microbiome, which is associated with better gut health. Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds in your meals to boost your fiber intake.

• Consider Probiotic Supplements: While the direct impact of probiotics on Oscillibacter isn't yet fully understood, certain probiotic supplements may help restore gut microbial balance. Look for supplements containing strains known to support gut health.

• Manage Stress: Chronic stress can negatively affect gut health by altering the composition of the microbiome. Practice stress-reducing techniques such as mindfulness, meditation, deep breathing exercises, and regular physical activity.

• Stay Hydrated: Drinking plenty of water is essential for maintaining a healthy gut environment, optimal digestion and microbial balance.

• Get Regular Exercise: Regular physical activity can positively influence gut health by promoting motility and circulation in the digestive tract. Aim for at least 30 minutes of moderate exercise most days of the week.

If you're considering significant dietary changes or supplements to support gut health, it's wise to consult with a registered dietitian or integrative healthcare provider, knowledgeable about gut health and microbiota. They can provide personalized recommendations based on your individual needs and health status.

Ginseng May Accelerate Muscle Recovery Post-Workout

A recent study published in the journal Nutrients, indicates that ginseng not only reduces fatigue but also expedites muscle recovery following physical activity.

In this investigation, scientists systematically reviewed more than 700 scientific articles detailing ginseng's impact on exercise recovery. The results demonstrated that ginseng effectively mitigates post-exercise muscle damage while promoting muscle regeneration. Additionally, the study underscored ginseng's ability to reduce lactate levels in the blood, a key factor in muscle fatigue resulting from physical exertion.

According to the researchers, ginseng exerts its beneficial effects by stimulating the central nervous system and possessing antioxidant and anti-inflammatory properties, which contribute to cortisol regulation. This, in turn, enhances metabolic functions and bolsters the immune system.The analysis further suggests that regular consumption of ginseng may potentially decrease the risk of sports-related injuries by facilitating faster recovery from muscle or ligament damage, ultimately enhancing athletic performance.

Tips:

• Ginseng may help reduce muscle damage and fatigue after exercise: Taking ginseng regularly as a supplement can stimulate the central nervous system, provide antioxidant and anti-inflammatory benefits, and regulate cortisol levels to support the body's recovery processes.
• Start taking ginseng before a new or more intense exercise regimen, not just during. This allows the active compounds time to build up and provide the most benefit for recovery and injury prevention.

Identifying Quality Supplements

• There are two main types of ginseng used in supplements - Asian/Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius). Both types contain ginsenosides, the key active compounds, but in different amounts and types.
• Look for supplements that list the specific amount of ginsenosides, as this indicates the potency. Amounts can vary widely between 7-83 mg per serving.

When to Use Caution

• Ginseng may interact with certain medications like blood thinners, diabetes drugs, and psychiatric medications, so check with your doctor first.
• Pregnant or breastfeeding women, and those with hormone-sensitive conditions like breast cancer, should avoid ginseng.
• People with high or low blood pressure, diabetes, or schizophrenia/bipolar disorder should use ginseng cautiously and under medical supervision.
• Stop taking ginseng at least 1 week before any scheduled surgery, as it may increase bleeding risk.

Read: The Amazing Ashwagandha

Ashwagandha is suddenly everywhere. Growing interest and enthusiastic endorsements have led to a surge in curiosity about the medicinal plant.

See what Dr. Melinda Ring has to say in this National Geographic article that highlights the benefits of this superstar shrub.

Find out more, here.

Watch: Our Chicago: How To

Cope with Stress In America

Dr. Inger Burnett-Zeigler, clinical psychologist and associate professor of Psychiatry and Behavioral Sciences at Northwestern University and NU Osher affiliate, is featured in this ABC news segment about the impact of stress on people's health.

Watch how to better cope with stress, here.

Discover: Mindfulness audios of great benefit during radiation

Those treated with radiation therapy often experience significant side effects such as fatigue, anxiety and depression. But listening to mindfulness audio recordings significantly eased those symptoms, a new study led by NU Osher affiliate, Dr. David Victorson, found.

Learn more about it, here.