January 2016


"Mindfulness is much more than simply paying attention... It involves taking a nonjudgmental stance to what happens externally and internally. More mindful people can deal with emotions and stress better; they are less reactive and experience more positive emotion" (Psychology Today, Jan/Feb 2016). Mindfulness is a skill that can be intentionally developed by practicing mindfulness meditation. Studies show meditation can bolster psychological health and well-being.  

The Basics of Mindful Meditation:
  1. Identify the in-breath as in-breath and the out-breath as out-breath.
  2. While you breathe in, you follow your in-breath from the beginning to the end, and same with the out-breath.
  3. Become aware of your body.
  4. Release the tension in your body.

Find out more here.

The Need For More Vitamin D

Did you know that most of our vitamin D comes from the sun's UVB rays, but is blocked by sunscreen? This means we must acquire sufficient amounts of vitamin D through supplementation, since very few foods contain enough of these nutrients. Psychology Today states that this essential vitamin is needed for brain function, yet most Americans don't get enough. We recommend Vitamin D3 by Superior Source!

Vitamin D in the brain:
          • Directly protects cells in the hippocampus (essential for memory consolidation and spatial navigation).
          • Regulates differentiation and maturation of neurons by stimulating production of nerve growth factors.
          • Attenuates accumulation of amyloid-beta (the toxic protein involved in Alzheimer's disease).
          • Acts as a potent antioxidant by inhibiting production of free radicals.
          • Lowers risk of stroke and resulting impairment.
          • Regulates levels of anti-inflammatory agents.
          • Regulates genetic expression of neurotransmitters including dopamine, acetylcholine, and serotonin.
          • Maintains mood.



We are now scheduling appointments for our infrared ozone sauna, conveniently located at the Mid Valley Medical Center. 

Benefits Include:
  • Detoxification - an important part of treating auto-immune disorders
  • Oxygenation of the body - improves energy levels quickly.
  • Promotes wound healing - returning your patient or client to normal more quickly.
  • Strengthens connective tissue - promoting longevity and improving mobility.
  • Improved complexion - blood flow is improved to the skin, creating a healthy look
  • Anti-aging - oxygenating the body while removing toxins increases longevity and improves appearance
  • Weight loss - getting rid of toxins, eliminating inflammation and reducing subcutaneous fat ensure the weight stays off

Uphill Skiing?

Are you interested in uphill skiing (skinning) but never knew how to get started? Or maybe you just want to get outdoors in the winter and try something new. This uphill sport is "catching traction" in Aspen and Dr. Hughes wants to help you be part of it. Not only is it a great workout and a different way to view the beautiful mountains surrounding us, but just getting outdoors in the winter can be beneficial for the mind as well. So, every Friday this winter, you can join Dr. Hughes in his uphill skiing tours. Equipment can be rented at the base of Aspen Highlands at Aspen Expeditions by calling 970-925-7625. If you are interested in joining Dr. Hughes, send us an email at megan@aspenintegrativemedicine.com! skier_poles.jpg