E-Health Magazine BIO 171.02

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A COLLEGE STUDENT’S GUIDE TO A HEALTHFUL LIFESTYLE

ABOUT THE AUTHORS

She is a senior Bachelor of Science in Biology student, specializing in Microbiology, at Ateneo de Manila University. Her academic interests include Microbiology and Medical Microbiology. Her free time mostly consists of various hobbies and activities such as watching Korean dramas and variety shows, learning photography, badminton, enjoying good food, and playing with her pets.

He is a senior Bachelor of Science in Biology student, Microbiology specialization, at the Ateneo de Manila University. His interest in Cell and Molecular Biology, Immunology, Virology, Microbiology, and Wildlife Conservation led him to explore internship opportunities at different life sciences and biotechnology institutions and companies. Outside academia, he enjoys his free time traveling, reading scientific journals and manga, watching anime, and collecting Pokémon-related merchandise.

She is a senior Bachelor of Science in Biology student at the Ateneo de Manila University, specializing in Microbiology. Her academic interests lie in Microbiology, Biotechnology, and Wildlife Conservation. She also enjoys reading, crocheting, embroidery, listening to music, and watching movies and series during her free time.

ALFONSO, ALEXANDRA DANTE, LADY NADINE CORTEZ, CEDRIC DAVID

She is a senior Bachelor of Science in Biology student specializing in Cell and Molecular biology at the Ateneo de Manila University. Her academic interests lie in Pathology and Histology. During her free time, she can be seen sleeping, watching anime, or playing guitar with her friends in an orchestra.

She is a senior Bachelor of Science in Biology student at the Ateneo de Manila University, specializing in Biomedical Science. Her experience with work immersion and internships in a hospital and consultation clinic strengthened her desire to go on to medical school to pursue a medical career. In her free time, she enjoys reading, playing badminton, and watching movies and anime, and spending time with her friends and family.

She is a senior Bachelor of Science in Biology student, specializing in Microbiology. Her academic interests include Marine Biology and Microbiology. During her free time, she enjoys watching movies and series, reading novels, listening to music by various artists, and drinking lots of coffee.

GALLARDO, ALYSSA RAE

VILLAMAYOR, ANDREA FRAN

UY, IVANA RAPHAELLE

EDITOR-IN-CHIEF

ALEXANDRA ALFONSO

MANAGING EDITOR

LADY NADINE DANTE

ASSOCIATE EDITOR

ANDREA FRAN VILLAMAYOR

LAYOUT EDITOR

CEDRIC DAVID CORTEZ

GENERAL EDITOR

IVANA RAPHAELLE UY

SECTION EDITOR

ALYSSA RAE GALLARDO

THE COGNITIVE REWARDS OF EXERCISE

by Andrea Fran Villamayor

Time and again, we have been told of the profound impact of physical activity to our overall health and well-being In general, engaging in regular physical activity can help in weight management, lower disease risk, build stronger bones and muscles, and enhance daily functioning [1] Exercise remains a powerful tool that is accessible to all, no matter your age and physical abilities Aside from these benefits, recent research has shed light on the impact of physical activity on the brain, particularly in neurogenesis.

Neurogenesis is a process by which functional neurons are generated from precursor cells. It was previously believed that neurogenesis only occurs during mammalian embryonic stages but researchers have established that active neurogenesis continues throughout life in certain parts of the adult mammalian central nervous system [2]

Adult hippocampal neurogenesis may enhance the ability of the brain to discriminate between similar experiences [3] and it can play a role in cognitive flexibility wherein new information can be integrated into contexts that are previously learned [4] For instance, this

helps in remembering where you parked your car everyday in the same parking lot such that irrelevant past information is distinguished from relevant new information. New cells can also be involved in post-learning modifications, memory consolidation, recall and reconsolidation, reward learning, and stress resilience. [3]

HOW IS EXERCISE RELATED TO ALL OF THIS?

It turns out that exercise is directly linked to hippocampal neurogenesis A study in 2011 observed that aerobic exercise training can ultimately improve spatial memory as it can increase the anterior hippocampus size [5] This is possible via the induction of growth factors such as the brain-derived neurotrophic factor (BDNF) which regulates neurogenesis processes (differentiation and survival) [6] A currently developing hypothesis is that physical activity increases neurogenesis in the dentate gyrus of the hippocampus, which in turn mediates improved learning. [7]

With its many benefits, it is a no-brainer that exercise can improve one’s overall health and well-being Incorporating physical activity into your everyday routine is not that difficult It would be enough to exercise for 30 minutes a day, five days a week Any type of moderateintensity physical activity can be done, whether this be jogging, cycling, or a sport that you like Through consistent engagement in exercise, your overall health and well-being can be improved So get up from your bed, put on your sneakers, and let yourself have a healthier future

NEXT LEVEL The “Breakfast” Power-up

by Lady Nadine Dante

While not everyone may agree that breakfast is the most important meal of the day, it is–without a doubt–an important part of a person’s wellness. In fact, it has been found that consuming a healthy breakfast can help in increasing daily levels of fiber while lowering fat intake [1] Breakfast consumers, compared with those who skip breakfast, have also been found to have a higher consumption of vitamins (A, B, and C) and minerals (iron, calcium, magnesium, potassium, zinc, and iodine). [2] As college students, the benefits of eating breakfast can help us power through our busy schedules and accomplish our school- and organization-related tasks. However, the reality is that not all of us are capable of preparing such healthy meals in the morning precisely because of our hectic schedules. Living in a dorm with no access to a proper cooking area and kitchen equipment also adds another layer to this difficulty. Hence, here are some healthy breakfast ideas for busy students that are quick and so easy to prepare.

First, overnight oats! There’s a plethora of benefits when it comes to including oats in your diet. For one, the beta-glucan found in oats has been proven to have antidiabetic and cholesterol-lowering properties. [3]

Aside from providing other bioactive compounds like phenolic acids, they also help to promote immunomodulation and improve the gut microbiota. On top of all of these benefits, preparing overnight oats is also very easy! You simply need to fill a jar (or any container) with oats, milk (or a non-dairy alternative), and a dash of your preferred sweetener, like honey or sugar, and leave it overnight in the fridge. The next day, you have a quick and healthy meal that you can eat before going to class. You can also customize it by adding cut-up fruits and nuts for additional flavor and nutrients!

Next up, a yogurt parfait! Who said you need to go to the mall to have this delightful treat when you can prepare it yourself? Like oats, this is a nutrientdense food abundant in calcium, phosphorus, potassium, and zinc. [4] It is also a good source of vitamins (A, B, and D), protein, fatty acids, and probiotics. Other health benefits include enhanced nutrient absorption and digestion, gut health, and immunomodulation, and reduced risk of type-2 diabetes, cardiovascular disease, and osteoporosis. Simply throw together your favorite yogurt, fruits, and nuts in a bowl, and voila, a quick and easy nutri-

tious breakfast. Or, if you have a small blender at hand, you can even turn it into a nutrient-packed smoothie by adding a dash of milk and honey that you can drink while walking to or in class!

College life is synonymous with “hustle and bustle,” and that is why it is very tempting to neglect our nutritional needs in favor of finishing all the tasks we need to do. However, with a little creativity and even fewer fancy ingredients and equipment, you can come up with some healthy breakfast treats that are quick and easy to prepare. And so, as you continue your adventure, don’t forget to power up with that healthy breakfast!

GET DEGREESZzzs

by Ivana Raphaelle Uy

Pulling all-nighters to study for that exam?

Well it’s important to remember that sleep plays an important role in our mental activity, our mood, as well as physical health. [1] Our cognitive function is affected by the amount of sleep we get, and less than 7 hours of sleep a day is not enough for us adults. Sleep plays a role in the way we learn and how we consolidate memories, and the brain is affected by sleep in that it is essential for the formation of synapses in

between dendritic branches in order for memory of learned information to form. This allows students to be able to rapidly recall information for longer periods of time. [1]

The lack of sleep affects the brain function, mainly at the prefrontal cortex, the structure that performs higher brain

function that plays a role in our creativity, logical reasoning, language, and memory. This would interfere with the function of the cognitive processes of the brain, as well as impairs our attention and alertness. [2] Studies have shown that the amount of sleep plays a significant role in academic performance in that students that have more adequate amounts of sleep perform better academically, [3, 4] and students that lacked sleep performed poorly. [5] Students getting inadequate amounts of sleep not only showed extreme sleepiness almost daily, as well as during study and class times, and tiredness when waking, [1] but also decreased memory encoding which results in less retention of knowledge, this indicating that the hippocampus is affected. [6] The hippocampus is the part of the brain that plays a role in learning, memory, emotional regulation, and social cognition. [7] Learning, memory, motor function, and cellular excitability is also affected by cAMP signaling and a short period of sleep lasting 5-hours can interfere with this signaling in the hippocampus, thus decreasing its function. [8, 9]

Inadequate amounts of sleep is a public health issue in that it increases the risks of chronic pathologies [2] and can negatively affect the nervous system, leading to poor brain function and affecting physical and psychological functions. [10] When people do not get enough hours of sleep, the autonomic response and the parasympathetic nervous system are affected in that the sympathetic nerves are overly activated and the parasympathetic nervous system is inhibited. [11]

More Than Just Yourself Awake

by Cedric David Cortez

For many, a day does not truly start until a first sip of coffee touches their lips.

Around the world, coffee consumption is increasing at a pace, even in countries where its consumption is not predominantly part of their culture. Take the Philippines, for example, where eight out of 10 adults consume an average of two and a half cups per day. [1] Perhaps one reason is that it serves a quick jolt of caffeine and traces of sugar, boosting energy levels and stimulating alertness.

Coffee, a complex mixture of over a thousand chemical compounds related to gastrointestinal physiology, [2] contains caffeine, chlorogenic acids, and diterpenes, each contributing to a single cup of coffee’s distinct aroma, taste, and physiological benefits. It is probable that most coffees available in cafes are different from the ones brewed in the kitchen. Such distinction is defined by the choice of coffee beans, roasting preference, grind fineness, and brewing methods employed. Nevertheless, a cup of coffee is rich in antioxidants that neutralize harmful free radicals and protect the body against tumor formation. While it is known that unprocessed coffee beans contain approximately a thousand antioxidants, additional antioxidants in coffee are produced during the roasting process.

As a major component of coffee, caffeine functions as a stimulant of the central nervous system (CNS), impacting varied responses among individuals who consume it. Absorption of caffeine takes about 45 minutes, reaching peak concentration in the bloodstream from 15 minutes to two (2) hours thereafter. [3] For sensitive individuals, moderate to large intake of caffeine irritates the stomach by increasing its acidity, which can cause feelings of heightened anxiety, jitteriness, or even disturbances of sleeping patterns. While many appreciate the temporary energy boost from a cup of coffee, excessive consumption may lead to unwanted heart palpitations a few minutes to an hour after intake.

Mixed conclusions over the potential health effects of coffee consumption, beneficial or not, remains ongoing. [4] Given substantial conclusions often varying on specific health outcomes of consuming coffee, it is recognized that moderate doses of caffeine (50 to 300 mg) can induce alertness, enhance cognitive function, and boost energy levels. [5] Regular consumption of caffeinated drinks is linked to reduced risk of liver cancer, cirrhosis, and fibrosis. [6] Higher doses, however, may provide adverse effects such as elevated heart rate, insomnia, restlessness, and anxiety. Since regular caffeine consumption may lead to tolerance, individuals are advised to reduce caffeine intake before bedtime. The reason is that melatonin, the hormone responsible for promoting sleep, decreases in the presence of caffeine, disrupting sleep quality. [7]

There is nothing wrong with enjoying a cup of coffee. As the risk of caffeine toxicity is low with coffee regular intake, it would require a substantial amount consumed to reach toxic levels (around 10 grams or an equivalent to roughly 100 cups of brewed coffee). Nevertheless, just like any substance, it is essential to remember that moderation is key in all aspects of our health.

Mendingthe Cracksof Academic Burnout

by Alyssa Rae Gallardo

Going to college is no small task, whether it’s about having to deal with the stress of a daily commute, sacrificing immense time and effort for a good academic performance, or finding that work-life balance to find the time to hang out with friends and bond with family. What starts as a small chip into one’s mentality through the daily accumulation of stress will eventually cause its downfall, causing various impairments to one’s psyche and emotional state, commonly characterized as ‘academic burnout.’

Firstly, how does one recognize that they are experiencing academic burnout? A general indicator can be based on the observable decline of grades when it comes to students, but it can be more specifically defined as the state of emotional exhaustion that causes them to have little to no care about themselves or their surroundings, also impairing their ability to exert effort into their academic performance. Earlier research about burnout wasn’t conducted with students as it was assumed that they wouldn’t experience high stress levels

compared to those in the working class, but in reality, research has indicated how college students experience middle to upper levels of burnout. This is capable of causing life-long impairments to the student’s health and livelihood as they get older. [1]

People can experience various levels of burnout, but the severity of it could reach clinical levels, resulting in increased tension, irritability, and sleep impairment. All three are capable of sustaining burnout, especially sleep impairment as it can ‘trap’ an individual in a self-perpetuating cycle that can severely worsen their condition. Difficulty in falling asleep due to emotional dysregulation would then result in a lack of proper sleep needed to fully rest, which then causes a hormonal imbalance causing the dysregulation. Burnout and sleep impairment often arise due to having common pathophysiological processes being present in both, the hypothalamus-pituitary-adrenal (HPA) axis and sympathetic nervous systems. [2] Both are important systems that are involved with the regulation of stress on the body by stimulating the pituitary gland to release cortisol, a hormone that essentially prepares the body for a “fight or flight response.” Excessive levels of stress are often found together with above levels of cortisol which is capable of suppressing and risking one’s immune system. [3]

Everyone can experience academic burnout but the intensity and rate of severity can be different depending on the factors that surround them. Although there are different ways of minimizing the risks of academic burnout, generally engaging in exercise is a very good mediator in reducing cortisol levels and improving sleep quality. Burnout itself is a direct result of one’s quality of life therefore to minimize risks also means investing in building healthy habits. In one study conducted on medical students, it was found that those who engaged in moderate-intensity exercises, aerobic or strength training, were less susceptible to academic burnout despite variances in age and gender.

The Science Behind Happiness

by Alexandra Alfonso

Watching a favorite show or series, eating snacks, taking a morning walk, listening to songs, doing a weekend hobby – everyone has varying answers when asked to give moments of personal happiness. Although it can be simply said, behind these smiles are a much more complex work of “happiness hormones” in our body which includes endorphins.

Endorphins, or the body’s “natural pain relievers”, are opioid peptide hormones that function as neurotransmitters. [1]

These are released to serve its role as an agent that blocks perceptions of pain and stress, and are present in situations of pleasure. In general, these hormones function in association with responses to pain and states of pleasure, including laughter, falling in love, sex, and even food. [2] How this works can be viewed in the perspectives of the peripheral nervous system (PNS) and the central nervous system (CNS). In the PNS, the feeling of pain relief is caused by betaendorphins producing analgesia by binding to opioid receptors at presynaptic and postsynaptic nerve terminals. After binding, a cascade of interactions occur which eventually lead to the inhibition of tachykinin release, particularly substance P, which are key proteins involved in pain transmission. In a similar manner, betaendorphins also bind to mu-opioid receptors in the CNS, and exert their primary action at presynaptic nerve terminals. Instead of inhibiting substance P, however, they inhibit the release of GABA, which is an inhibitory neurotransmitter. This results in the

excess production of dopamine that is associated with feeling good, euphoria, and pleasure. [3]

In the clinical field, studies have concluded that a positive mood in individuals has multiple benefits in association to physical health including longer life expectancy, healthier behavior, better weight management, better outlook in life, and even decreased risks of illnesses such as hypertension, cardiovascular diseases, and even cancer. [1]

As recommended by doctors as well, several activities are known to increase the body’s endorphin release including exercising, meditating, watching movies, playing music, playing sports, having a massage, and enjoying a favorite meal. [4] Ultimately, these activities put emphasis on the importance of developing healthy activities and habits in the long run for one’s overall happiness and well-being,

including giving the body adequate sleep, having a balanced nutrition, and working out. [1]

“Finding happiness, however, does not have to purely rely on performing such activities.”

Happiness can also be in the simplest of everyday moments such as drinking a cup of coffee, having a meaningful interaction with a person, merely looking at a loved one, laughing with friends, or even just admiring a clear sky or beautiful sunset outside. With enough mindfulness, people can realize that happiness can also be found in the simple pleasures and experiences that surround them on a daily basis, which are important factors in maintaining a healthy life.

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health: health and lifestyle

The Cognitive Rewards of Exercise

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Next Level:

The “Breakfast” Power-up

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Zzzs Get Degrees

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More Than Just Keeping Yourself Awake

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