Nutrition and Health in the Light of Mind-Body Medicine

by Nicole Jankovic^1,2

¹Institute for Integrative Health Care and Health Promotion, School of Medicine, Witten/Herdecke, University, 58455 Witten, Germany

²Institute of Nutrition, Consumption and Health, Faculty of Natural Sciences, Paderborn University, 33098 Paderborn, Germany

Nutrition an Multiple Sclerosis: The Gut is Key

by Magdalena Wallkamm¹ and Nicole Jankovic^1,2    

¹Institute for Integrative Health Care and Health Promotion, School of Medicine, Witten/Herdecke, University, 58455 Witten, Germany

²Institute of Nutrition, Consumption and Health, Faculty of Natural Sciences, Paderborn University, 33098 Paderborn, Germany

Nutrition and Connection with Nature - Results of a Qualitative Study in Primary Care

by Jil Herker¹

¹Institute for Integrative Health Care and Health Promotion, School of Medicine, Witten/Herdecke, University, 58455 Witten, Germany

The Magic of Mindful Eating: Bridging Tradition and Science

by Christian S. Kessler^1,2 and Julia K. Schiele¹

¹Charité Competence Center for Traditional and Integrative Medicine (CCCTIM), Charité - Universitätsmedizin Berlin, Freie Universität Berlin, Humboldt-Universität zu Berlin, Berlin Institute of Health, Berlin, Germany

¹Department of Internal and Nature-Based Therapies, Immanuel Hospital Berlin, Berlin, Germany

Mind-Body Medicine Completes Sports Medicine: Development of a Prophylaxis Model Through Sports Medicine

by Robert Erbeldinger¹

¹Diploma in Sports Science, Johannes Gutenberg University Mainz, Germany

Professional Master´s Degree in sports medicine, publisher sportärztezeitung, Mainz, Germany

The Impact of Inflammation and Nutrition on Attention-Deficit/Hyperactivity Disorder (ADHD): Potential Contribution to its Development and Symptoms

by Simon Weissenberger¹

¹Department of Psychology, University oft New York in Prague, Prague, Czechia, 120 00

Mind-Body Exercise Corner

A Guided Imagery: "The Lemon Exercise"

by Amelie Irrgang¹

¹Institute for Integrative Health Care and Health Promotion, School of Medicine, Witten/Herdecke University, 58455 Witten, Germany

Guided imagery is a mindfulness technique that engages the imagination to create vivid sensory experiences and strengthen the mind-body connection. Research suggests that thoughts have the power to influence health, as mental imagery can produce lasting physiological effects on the brain and body.

The Lemon Visualization demonstrates how guided imagery can evoke real physical sensations, enhancing awareness, relaxation, and overall well-being (Zemla, 2023; Hart, 2008). This article provides a step-by-step guide to practicing the Lemon Visualization, offering a simple yet effective way to incorporate mindfulness into daily life.

Instruction

Preparation: Find a quiet place where you can be undisturbed. Allow yourself to fully immerse in the exercise. Sit comfortably. Place your feet flat on the ground and rest your hands on your thighs. If it helps, you can move your hands in alignment with the instructions during the exercise.

Getting started: When you are ready, close your eyes or focus on a fixed point in front of you.

There is nothing to archive or to hold on to right now.

Simply notice your next breaths.

Where can you feel the breath entering your body, spreading through it and leaving again with each exhale?

Do not alter your breathing – just observe it as it naturally occurs.

Now imagine yourself standing in the kitchen.

What does the kitchen look like? How does it smell? How does the countertop feel like? Do you notice a specific taste in your mouth? Can you hear any particular sounds?

On the countertop in front of you lies a lemon. Imagine its vibrant yellow color. Pick it up. How does the lemon feel in your hand? Notice its weight, the soft but uneven texture of its peel. Imagine what the lemon might smell like. Place the lemon back on the countertop.

Slice the lemon in half. Observe the juice seeping out and take in its refreshing aroma. How does it make you feel? Pick up one half of the lemon and bring it close to your nose, letting the scent intensify. What sensations arise? Picture yourself biting into the lemon. Can you detect the sharp tang? How does your body react? Does your mouth begin to water? What other sensations emerge?

Take your time to truly immerse yourself in these sensations. Reflect on how the feelings spread through your body.

When you feel ready, take one last deep breath and slowly return to the present moment. Gently open your eyes and come back to the here and now.

Efficacy

"Thoughts are powerful. Experts in guided imagery and research findings suggest that people have the power to change their thoughts to promote health. […] Guided imagery may be more than just positive thinking. The images people conjure up in their minds have lasting physiologic effects on their brains and bodies" (Hart, 2008, p. 298).

Studies show that guided imagery reduces stress, anxiety and physical tension while improving cognitive function and emotional regulation. It shifts focus from stressors to calming mental images making it a particular mindfulness tool (Giacobbi Jr et al., 2018; Hart, 2008).

In professional settings, guided imagery helps alleviate workplace stress and enhances well-being (Carroll, 2022). Its accessibility and effectiveness within minutes make it a valuable and easily implemented intervention.

A guided imagery can also be tailored to individual needs using symbols, metaphors or personal goals. Adding music or calming sounds deepens the experience making it a versatile tool for holistic health (Carroll, 2022).

References

Announcement

MBMRC Guest Lecture with Simon Weissenberger¹ on May 21^st at Witten/Herdecke University, 15:00h – 16:15h (CET)

¹Department of Psychology, University oft New York in Prague, Prague, Czechia, 120 00

We are excited to launch a new lecture series, which will feature distinguished researchers and practitioners presenting current findings and perspectives in MBM.

Join us for the first edition of this digital event series:

Happily, we welcome Simon Weissenberger from the University of New York in Prague as the first speaker for the opening of a series of MBMRC Guest Lectures at May 21^st 2025, hosted by the Institute of Integrative Health Care and Health Promotion (IGVF).

Title: ADHD: Lifestyle, Dietary Supplementation and Conventional Treatments

Time: 15:00h – 16:15h (CET)

Join online: Zoom-Link 
Join on-site: Room 1.151 senat hall (Senatsraum), Witten/Herdecke University, Alfred-Herrhausen-Straße 50, D-58448 Witten 

The lecture will be followed by an open Q&A. 

The participation will be free of charge.

For further information, please click here.

Additional dates of the guest lectures are

27^th August 2025

19^th November 2025

This new series aims to create a platform for exchange beyond institutional boundaries – and you're warmly welcomed to be part of it from the start! We invite all interested participants – students, researchers, and members of the public – to join us for this opening event.

We look forward to welcoming you!

The Mind-Body Medicine Research Council (MBMRC)

At the present time, the Council consists of the following members:

Tobias Esch, M.D. (Co-Chair)
George B. Stefano, Ph.D. (Co-Chair)

Maren M. Michaelsen, Dr. rer. oec. Dr. rer. medic. (Project Lead)

Christoph Stückle, M.D.

Pascal Büttiker, M.Sc.

How to become a member of MBMRC

As the MBMRC has been founded in 2022, and due to its dedication to rigorous contributions on the basic research foundations of Mind-Body Medicine, the number of members is yet small. In the future, the council aims to invite outstanding researchers in the field to become MBMRC members. Membership implies no fee.