News from the UC Center for Integrative Health and Wellness
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Dear Friends,

As we at the UC Center for Integrative Health and Wellness, along with our community, navigate the uncertain landscape of COVID-19, our best offense is to share information and resources as we promote wellness in the coming weeks and beyond.
During this out-of-the-ordinary situation, bring focus to the areas of your life that are within your control and attempt to keep those things as ordinary or as ‘normal’ as possible. Staying well, particularly in times of stress, to promote wellness, we should continue to eat well, prioritize sleep, stay active and reduce the effects of stress.

When physical social connection feels limited, there is an opportunity to turn inward for a self-scan.

Explore the field of mindfulness over the next few weeks. Mindfulness can help us to acknowledge our thoughts objectively and with kindness, to notice what is happening in the body, and to come back to the breath as a centering anchor.

A growing body of research demonstrates that mindfulness can not only reduce stress and anxiety, but foster emotional regulation, impulse control, and increased positive states such as awareness, empathy, gratitude, and overall social-emotional intelligence - tools that can be invaluable during this uncertain time.

Mindfulness Resources including a 3 Minute Breathing Space exercise >>

If you are an organization, company, or group searching for virtual ways to support your associates or members mental well-being and stress during this time, please reach out directly to and we can assist you. Or, read more about our offerings here. All can be modified to digital platforms. 

We can also tune-up our immune system by modifying personal behaviors. Physical activity, adequate sleep and healthy eating play a significant role in improving immunologic health.
Current public health guidelines for physical activity tell us that we should aim for 150 minutes per week of moderate exercise, such as brisk walking, gardening, dancing or some combination. It is comforting that this goal is approachable and doesn't require you to visit a gym.
UC Health Integrative Medicine Wellness Videos (Pilates, Yoga, Tai Chi) >>
Sleep provides the foundation for almost all of your daily habits. When your body and mind are well-rested, you'll be able to respond to life with greater perspective and understanding. Set a sleep goal (aim for at least 7 hours) and develop a routine to honor it.
CDC Sleep Basics >>
Concerns about at-home supplies provide a teachable moment for the value of a well-stocked pantry. Choose fruits and vegetables with a long shelf life (carrots, celery, bell pepper) or that are suitable outside of the fridge (apples, citrus, green bananas, unripe avocados, potatoes, onions). Mindful, healthful eating is also a priority during times of increased stress. Food choices influence your mood, and mood influences your food choices. That’s why it's important to eat healthy, nutrient-dense foods (lean protein, fruits, and vegetables) to fuel your body and mind in ways that optimize your health and enhance well-being, but can help navigate stress and balance mood as well.
Brief Guide to a Healthy, Happy Pantry >>
Director of the UC Center for Integrative Health and Wellness, Sian Cotton, PhD

We are mindful and encouraged by our community’s commitment to promoting wellness and treating the whole person. We appreciate those who are invested in disseminating evidence-based information and remaining good stewards of our shared resources.
UC Health Integrative Medicine Group Classes will be temporarily suspended including our Group Mindfulness Series in West Chester and Movement Based Classes at UCGNI (Tai Chi and Yoga) starting Monday March 16th
We are hopeful we will bring group-based learning and activities back the week of April 20th- or when deemed appropriate by the CDC and UC Health. For more information on UC Health clinical services, visit

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UC Center for Integrative Health and Wellness mailing address: 231 Albert Sabin Way, Medical Sciences Building Suite 4358, Cincinnati, OH 45267-0582

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