total wellness a ucla student wellness commission publication
cross-cultural cures just dance jivin’ out to the jams
ayurveda is old really gold?
homeopathy an alternative form to medicine?
eating disorders appetites gone awry
winter 2018 | vol18 | issue 1
total wellness director
editor-in-chief
Kenneth Chang Chien
Prasann Ranade Rachel Tsao
Vivian Chen
Sara Rashidi Jamie Shin Jasmine Sidhu Sabrin Sidhu Michelle Stevens Brigitta Szeibert Rachel Tsao Robert Valencia Celine Vartany Nancy Vu Jefferey Yeung
Sarah Noorani
web director
Alison Jeng Stephanie Yang
writing
managing editor
Regina Chi
art director
finance director
Regina Chi Nicole Clarke Kimberly Crickette Jacqueline Do Katie Farr Nicole Kashfian Michelle Kong Stephanie Liu Omid Mirfendereski Payam Mirfendereski Sarah Noorani Christina Pham Christopher Phan Prasann Ranade
copy editor
marketing director
Rachelle Juan
Jenna Le
design
finance
marketing
Nicole Galisatus Sophia Fang Madison Hoo Alison Jeng Jenna Le Lisa Leung Amir Ljuljanovic Jackie Nguyen Nezia Rahman Edith Ramirez Eunji Song Kandice Tsoi Stephanie Yang
Ruchi Desai Vivian Chen
Katarina Haines Jenna Le Alexandra Osborn Christopher Phan Vanessa Perea Siri Rallabhandi Nancy Vu
web Rachelle Juan
advisory & review Tammy S. Bathke, MSN, RN
Kaitlin Reid, MPH, RDN
Doctoral Student, UCLA School of Nursing
Health Educator, UCLA Student Health Education & Promotion
Katie Hu, MD
Andrew Shubov, MD
Primary Care Fellow, UCLA Center of East-West Medicine Clinical Instructor, UCLA David Geffen School of Medicine
Clinical Fellow, UCLA Center for East-West Medicine Assistant Clinical Professor, UCLA Department of Medicine
Holly Kiger, RN MSN, CNS
Lecturer, UCLA School of Nursing
Elisa Terry, NSCA-CSCS
FitWell Director, UCLA Recreation
Eve Lahijani, MS, RD
Nutrition Health Educator, UCLA Office of Residential Life
total wellness â–Ş winter 2018
Total Wellness is a free, student-run publication and is supported by advertisers, the Student Wellness Commission (SWC), the Undergraduate Students Association (USAC), the Arthur Ashe Student Health and Wellness Center, UCLA Healthy Campus Initiative (HCI), UCLA Recreation, and UCLA Center for East-West Medicine. Contact 308 Westwood Blvd., Kerckhoff Hall 308 Los Angeles, CA 90024 Phone 310.825.7586, Fax 310.267.4732 totalwellnessatucla@gmail.com www.totalwellnessmagazine.org Subscription, past issues, and advertising rates available upon request. Volume 18, Issue 01 Š 2018 by Total Wellness Magazine. All rights reserved. Parts of this magazine may be reproduced only with written permission from the editor. Although every precaution has been taken to ensure the accuracy of the published material, Total Wellness cannot be held responsible for the opinions expressed or facts supplied by authors. We do not necessarily endorse products and services advertised. The information in Total Wellness is not intended as medical advice and should not replace the advice of your physician. Always consult a health care provider for clarification.
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meet the
committees of
The Body Image Task Force’s mission is to spread self acceptance and positive body image, which encompasses mental, physical, and emotional health. Love yourself and be confident in who you are!
[Bruin Consent Coalition]
BCC’s goal is to promote consensual sex, effective bystander intervention, and access to university resources that support survivors of sexual assault.
HNF is devoted to hosting fun and educational events that promote proper nutrition, an active lifestyle, and overall well-being.
Active Minds holds workshops and events to educate students and the surrounding Los Angeles community on the importance of mental health.
SEARCH (Student Education And Research of Contemporary Health) researches health topics pertinent to the UCLA student body to create interesting and educational events.
BRUIN RUN/WALK
Bruin Run/Walk puts on an annual 5K charity run to raise awareness and funds to support the Chase Child Life Program at the Mattel Children’s Hospital UCLA.
The CPR and First Aid Program offers low-cost American Heart Association CPR and First Aid courses to the UCLA community ($10 for UCLA students, $15 for community members).
The Sexperts committee is dedicated to increasing the awareness of genderrelated health issues, stigmas, and identity at UCLA and beyond.
EARTH is committed to promoting student awareness about the dynamic relationship that exists between individual health and the health of the environment.
“SHA”s are trained to educate other students about various health issues including relationships and communication, stress management, body image, and alcohol harm reduction.
Total Wellness is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through quarterly magazine publications.
know your resources! Each committee within SWC holds health-related programs throughout the year for the UCLA student body. Like us on Facebook or visit swc.ucla.edu to learn more, and never miss an opportunity to improve your health!
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Aids Awareness works to increase campus awareness and knowledge of HIV/AIDS and promote safe sex practices.
contents total wellness â–Ş winter 2018
issue 01•winter 2018
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06
message from the director & editor’s note
09
in the news research spotlight
11
q&a aromatherapy
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18
21
25
31
35
feature PTSD
eat well tea
cover story eating disorders
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46
self-care healthy habits
move well just dance
feature homeopathy
total wellness â–Ş winter 2018
feature ayurveda
credits
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a message from the director Dear reader, To be honest, I haven’t always made the healthiest of choices. There are days when I neglect to maintain basic hygiene or choose to indulge in processed foods rather than natural alternatives. In fact, I often do not even practice the self-care that I often advise others to follow. Leading by example is hard. Most of the time my excuse is that I don’t have enough time. Truth is, we all have the same 24 hours in a day. The reason I have not spent time eating well, exercising consistently, or resting enough, is because I rarely make a concerted effort to prioritize my wellness as I should. For the longest time, I struggled with what to say in this final message – I was struck with writer’s block. I was initially afraid to admit it, but I now realize that there is no shame in being human and making mistakes. Yet, I am hopeful since there is time to change. While things in the past are fixed, the future is open with possibility. Developing healthy habits takes time, the determination to prioritize, and the commitment to follow through. It even involves taking cheat days periodically since we all need a mental health break from time to time. I encourage you to strive for ways to incorporate health and wellness into your daily lifestyle. In the last issue of Total Wellness, we examined how culture can affect health and traveled the globe to discover health and wellness practices from around the world. This issue continues this trend by exploring the risks and benefits of tea culture (page 25), modern treatment options for posttraumatic stress disorder (page 18), and how traditional and alternative (page 35) medicine practices compare with western allopathic medicine systems, among other topics. From reading my first Total Wellness issue 4 years ago, to publishing my first article on the health benefits of green exercise, and to writing this final director’s message, I’ve thoroughly enjoyed and learned so much from this position. I am ready to pass down this publication to the next generation of student leaders and am confident that Kenneth Chang will take the organization in exciting directions as he steps into the directorship with his leadership team. As we transition, I cannot help but reflect on my time with this publication and be thankful for the friendships I’ve developed over the years and the memories I’ll take with me for years to come. Before I bid farewell, I want to thank our staff, leadership, professional reviewers, and corporate sponsors for making this publication possible, the Student Wellness Commission (SWC) for supporting our mission to provide the UCLA campus community with access to accurate health and wellness information, and my fellow SWC committees for the co-programming opportunities to engage our audience with. Last and certainly not least, thank you reader for reading and empowering yourself with the knowledge to live well. Cheers to your health and lifelong wellness,
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Christopher Phan Director
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editor’s note Dear readers, It has truly been a pleasure and an honor to serve as Editor-in-Chief of Total Wellness for the past two years. With graduation looming, I must finally step down from this challenging and rewarding position and bid farewell to the magazine I have been a part of since my first year at UCLA. Working with incredible writers and amazing designers to inform and empower my community has been an experience like no other. I have learned so much about health and wellness, but even more about teamwork, cooperation, and initiative. Our magazine would not be where it is today without every single person on our team. While leaving Total Wellness is bittersweet, it comes with a great sense of excitement about the future. I know that our new leadership team is well-equipped to take our magazine and our mission to new levels. Be ready for some big changes, but know that we will always adhere to our goal of providing accurate and upto-date information on health topics relevant to our community. I am glad to announce that Prasann Ranade and Rachel Tsao will take over my role as Co-Editors-in-Chief of Total Wellness. Having seen their work and dedication over the past few months, I am certain that they will do an incredible job. As promised, this issue features our second set of articles on health and wellness across cultures. If you’re interested in learning more about complementary and alternative medical practices, be sure to read the articles on Ayurveda (page 14), homeopathy (page 35), and aromatherapy (page 11). If you want to incorporate different cultural practices in your own life, take a look at the articles on dance (page 21) and healthy habits from around the world (page 39). As always, if you ever want to see articles written on a specific topic, feel free to give us suggestions or, even better, join our team. Thank you for being loyal readers, and farewell! Omid Mirfendereski Editor-in-Chief
#humansoftotalwellness Humans of New York was founded with the purpose of sharing the everyday lives of the residents of New York with the rest of the world—through personal stories that touch upon the very essence of what it means to be human, as well as through photographs that seem to immortalize the individuals from which the stories originate and so adequately capture their raw emotion.
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Our own campaign, Humans of Total Wellness, was founded with a similar purpose. We seek to connect with our readers beyond what a magazine can reach and break the wall that separates us as magazine creators from you as readers. It might seem as if the people behind a health magazine are robotic machines with their lives in order and their health at an optimum. But, like you we are also human; we have dealt with health-related issues, we have struggled with maintaining good health, and we strive everyday to maximize our wellbeing. We hope that our campaign will allow our readers to identify with our stories and realize that striving for good health is a universal goal. Jenna Le Marketing Director
If you’d like to check out our campaign, visit our Facebook page!
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leadership
KENNETH CHANG CHIEN Director
PRASANN RANADE Editor-in-Chief
RACHEL TSAO Editor-in-Chief
SARAH NOORANI Managing Editor
ALISON JENG Art Director
RACHELLE JUAN Web Director
REGINA CHI Copy Editor VIVIAN CHEN Finance Director
STEPHANIE YANG Assistant Art Director
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JENNA LE Marketing Director
in the news
research spotlight by rachel tsao, sarah noorani, prasann ranade| design by stephanie yang
blame it on the “sweet-tooth” gene?
total wellness ▪ winter 2018
Are our sugar cravings genetic? A study recently conducted at the University of Copenhagen may have discovered what they believe to be the “sweet-tooth” gene, FGF21. Researchers analyzed its sequence in a cohort of more than 6,500 participants, and found that those with specific variations of the gene–rs838133 and rs838145–are more likely to eat higher amounts of sugar, such as candy and cake. This may be due to a liver hormone encoded by the FGF21 variants, acting on the reward system to cause individuals to consume more sugar without feeling satisfied. This reward connection, however, may mean that people with this “sweet-tooth” gene are also more likely to have increased alcohol intake and daily smoking. While the strongest association is with snacking on sweets, we should not be too quick to blame our sugar cravings on genetics. There are likely other variables that influence eating behavior.1
powering through classes After those sleepless nights spent studying for that final, it might be tempting to have an energy drink to power through the day--but be careful! A study published in April
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2017 in the Journal of the American Heart Association found that drinking 32 ounces of an energy drink, compared to those who consumed coffee with the same amount of caffeine, took longer to return to normal levels of blood pressure.2 In addition, individuals who consumed the energy drink had a more irregular heartbeat, which is associated with a higher risk of fatal arrhythmia. This suggests that the additional chemicals in the energy drink are what contribute to such results, rather than the caffeine alone.3 Although more research needs to be done in order to confirm the results of this study, it is recommended that individuals with high blood pressure or other health issues take caution when consuming energy drinks.
dealing with dieting differently
Dieting can be hard, and for those in the process of committing to a new diet, it can be harder still. The science behind restricting what you eat is complicated, and the results of a May 2017 study published in Endocrinology only add to that complexity. According to current scientific knowledge on dieting, the following two hormones play a key role in managing appetite and influencing the body’s metabolism: leptin, which controls
total wellness ▪ winter 2018
appetite by reducing hunger, and ghrelin, which increases appetite by signaling hunger. However, the researchers of the study investigated a third molecule known as NPGL, which works to maintain a balance between hunger and fullness, and its effects on three groups of mice fed different diets. One group of mice that were fed a low-calorie diet for 24 hours displayed a sharp increase in NPGL activity, while another group that were fed a high-calorie diet for 5 weeks demonstrated a dramatic decrease in NPGL level, indicating that NPGL influences appetite to maintain normal energy metabolism. On the other hand, mice in the third group fed a high-calorie diet for 13 weeks experienced a shift in typical NPGL levels such that overeating became the mice’s norm. Though this study was performed on mice, its results suggest that not only is our understanding of diet more complicated than before, but also that regular eating patterns may play more significant a role than sudden shifts in diet. t w References 1. “FGF21 Is a Sugar-Induced Hormone Associated with Sweet Intake and Preference in Humans.” Cell Metab. (2017). 2. “Energy drinks linked to more heart, blood pressure changes than caffeinated drinks alone.” www. medicalnewstoday.com. (2017). 3. “Randomized Controlled Trial of High-Volume Energy Drinks Versus Caffeine Consumption on ECG and Hemodynamic Parameters.” J Am Heart Assoc. (2017).
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q&a
qq& a : all about
aromatherapy With the rising popularity of natural remedies, an ancient practice called aromatherapy has recently found its niche in the U.S. Aromatherapy can be regarded as a holistic approach to physical, mental, and spiritual healing. What’s more, aromatherapy can be simple and cost effective. Let’s check it out!
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total wellness â–Ş winter 2018
by michelle stevens | design by stephanie yang
q: A:
what is aromatherapy?
q: A:
what are the different types of aromatherapy?
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q: A:
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Aromatherapy is the practice of distilling biologically derived materials and using their essential oils to alter one’s mood or current physical state. Alternative medicine practitioners believe that the fragrances in the essential oils result in the stimulation of specific nerves in the nose, subsequently stimulating the memory and emotion areas of the brain.1
There are many choices when it comes to selecting a method of aromatherapy. Among plant materials, popular options include basil, sage, eucalyptus, and juniper. Aromatic oils naturally produced are often more potent in scent, including those that come from lavender, peppermint, tea trees, and lemon trees.1 Incense sticks, which are either burned or used as reed diffusers (placed in a jar for essential oils to travel up them), constitute another form of aromatherapy. These sticks come in fragrances like amber and frankincense.
what are some ways to practice aromatherapy? Aromatherapy involves incredibly quick processes and can be as simple as lighting a candle! When using certain plant materials or incense sticks, one may employ heat or flame to initiate the burning process. The smell that is emitted and fills the area can then be inhaled by surrounding people. Furthermore, oils can be rubbed or massaged into the skin for a relaxing, calming, or even energizing effect. Adding oils to bath water, or mixing them into an air spritzer are also flameless alternatives that can fill up your room with a nice fragrance!1
q: A:
why practice aromatherapy?
q: A:
how is aromatherapy commonly used?
Aromatherapy has been popularized as a natural way to manipulate our sense of smell and to improve the way we feel mentally and emotionally. Smelling tantalizing and refreshing aromas may lead to improved moods in many people. For example, lavender is a common scent used for calming and de-stressing. Likewise, lemon and sage are popular for cleansing the air and reducing the odor in a room due to their potent scent in enclosed spaces.
However, certain types of aromatherapy, such as incense, have had less than favorable results. This may be due to the smoke that is released during the aromatherapy burning procedures. A 2013 study published in the Journal of the Royal Asiatic Society of Great Britain & Ireland found that inhaling this smoke can cause respiratory issues, airway dysfunction, and allergic reactions.4 Another 2008 study published in Clinical and Molecular Allergy reiterated the danger of incense smoke, especially long-term, by linking it to the development of contact dermatitis, a rash caused by an allergic reaction, and
cancer.5 While the smoke can be dangerous to your lungs and lead to serious health issues, a solution could be to try another type of aromatherapy that does not use flames.
bottom line Aromatherapy, due to its positive effects on the senses, can put users in a better mood and provide a generally improved state of being. Unfortunately, the effects are usually temporary and do not necessarily work on everyone. Those with lung sensitivities should use aromatherapy with caution, especially if they decide upon methods involving burning techniques. It is advised to speak to a doctor before attempting aromatherapy if one is pregnant or has conditions such as asthma or skin allergies. However, for the majority of people, the benefits of aromatherapy may make it worth trying! tw References 1. “Aromatherapy (Essential Oils Therapy) - Topic Overview.” webmd.com. (n.d.). 2. “Does lavender aromatherapy alleviate premenstrual emotional symptoms?: a randomized crossover trial.” Biopsychosoc Med. (2013). 3. “Medicinal smoke reduces airborne bacteria.” J Ethnopharmacol. (2008). 4. “Incense: Ritual, Health Effects and Prudence.” J R Asiat Soc GB Irel. (2013). 5. “Incense smoke: clinical, structural and molecular effects on airway disease.” Clin Mol Allergy. (2008).
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Many people have experienced positive results from aromatherapy, including alleviation of common ailments. Aromatherapy has many uses ranging from simple relaxation to reduction of elevated physical and mental pain. For example, those with depression and anxiety often find some relief through aromatherapy. Also, those suffering from hair loss, insomnia, psoriasis, and headaches have found aromatherapy helpful.2 A 2013 study published in BioPsychoSocial Medicine found that certain essential oils, including lavender, were helpful in alleviating women’s premenstrual symptoms.3
feature
ayurveda: is old really gold? by sarah noorani | design by eunji song
total wellness â–Ş winter 2018
Science is always cranking out new ways to improve our health, but are there any methods we can adopt from age-old, traditional medicine? Ayurveda, otherwise known as Traditional Indian Medicine, has been considered effective by some researchers but unsuccessful by others. Are the herbs considered important in Ayurveda actually beneficial to our health, or are their benefits purely placebo? This article aims to evaluate the effectiveness of Ayurveda based on the current state of research. However, more research definitely needs to be done in order to gain a better understanding of the advantages and disadvantages of Ayurveda.
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what is ayurveda? Ayurveda is a Sanskrit word that means “the science of life” or “the science of perfect health.” It represents a form of traditional medicine originating in ancient India that involves the use of natural elements to promote well-being and enhance current treatments against certain diseases.1 Although we might not give much attention to traditional medicine, according to the World Health Organization, 80% of the world’s population depends primarily on traditional medicine to stay healthy!2
Ayurveda aims to restore balance and create a healthy lifestyle using natural health-promoting factors from plants, animals, and minerals.2 These natural materials are then combined with other Ayurvedic elements, such as a vegetarian diet, meditation, yoga, and massage.1 The main goal of Ayurveda is to maintain a healthy lifestyle and prevent disease, but there are also Ayurvedic medicines that use natural elements to fight certain diseases. This article will focus on a few of the betterknown Ayurvedic herbs and medicines.
turmeric
ginger
Why is mustard so yellow? According to a 2014 study published in the Journal of Community Nutrition and Health, turmeric powder is sometimes used as a food additive to add a yellow color to foods such as cheese, butter, pickles, and mustard.3 Turmeric can do much more than just dye food, though. The spice is a very important component of Ayurveda, since it provides protection against different diseases through its antioxidant power.4 Some benefits of adding turmeric to foods, as discussed in a 2014 article published in the Journal of Community Nutrition and Health, are its ability to decrease cholesterol levels and facilitate fat digestion by increasing bile production. The benefits of turmeric don’t end there; the yellow powder has also been found to have anti-inflammatory effects, which may be helpful for diseases such as arthritis. Turmeric is also an anti-carcinogen, and its active ingredient, curcumin, has been shown to prevent or slow the progression of tumors present in colon, prostate, breast, and pancreatic cancers.3 In addition, a 2016 study published in Frontiers in Public Health demonstrated that turmeric has the ability to break up the neuronal plaques that characterize Alzheimer’s disease.3 After reading about all these benefits of turmeric, you’re probably eager to have it right away! Be careful when using turmeric powder, though—it can sometimes stain your skin yellow, (but just temporarily)!
Gingerbread cookies are great holiday treats, but you don’t have to wait until December to eat them! Eating ginger is very beneficial to your health. In a 2003 study published in Natural Product Radiance, scientists compared the cholesterol levels in rabbits that were given cholesterol to those in rabbits that were given both cholesterol and ginger extract. They found that rabbits receiving ginger showed a slower increase in cholesterol level compared to those that were not fed the ginger extract. In addition, the rabbits receiving ginger showed a lower degree of atherosclerosis, a disease characterized by reduced blood flow to some areas of the body due to the hardening or narrowing of arteries.5,6 These findings suggest that ginger has the ability to lower cholesterol levels and, as a result, decrease the risk of diseases associated with high cholesterol, such as atherosclerosis.6 Are you tired of all the coughing and pain from a sore throat? Here’s something you can try instead of modern medicine! According to a 2014 article published in Pharmacognosy Review, ginger can alleviate coughing by fighting mucus!2 Additionally, a 2016 study published in Frontiers in Public Health found that when ginger is combined with garlic, cardamom, and long pepper, the ginger’s ability to fight coughing is enhanced!7 If you don’t want to have these ingredients just by themselves, try adding them to your soup or coffee!
pomegranate Although it may seem as if pomegranates aren’t worth the time it takes to peel them, they are actually really good for you! According to a 2016 review published in Frontiers in Public Health, pomegranates are shown to be beneficial for individuals who are iron-deficient due to their high iron content.7
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cover photo: lukas dudimaier/unsplash left: wikipedia; left: pixabay right: unsplash
how effective are ayurvedic herbs?
› ›
how effective is polyherbalism?
Instead of consuming all these different herbs at different times of the day, wouldn’t it be nice to add them all to the same food and get their various benefits at once? It turns out that this might be even more beneficial than taking the herbs separately. A 2014 review published in Pharmacognosy Review examined the effects of polyherbalism, the concept that certain herbs, when eaten together, produce greater therapeutic effects than when consumed together. However, the herbs must be combined in the correct ratio to provide ideal results because each herb targets many different body parts at the same time. For example, combining ginger, black pepper, and long pepper enhances their ability to fight mucous. This is why eating these can be helpful when you have a sore throat!2
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However, this doesn’t mean that consuming the herbs individually has no effect; each herb is beneficial, but its benefits are enhanced when combined with certain other herbs.
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how effective is an ayurvedic diet?
Ayurvedic herbs sound great, but we can’t just keep eating different herbs all day. In terms of meals, Ayurveda favors a vegetarian diet for maintaining a healthy lifestyle. A 2016 study published in Scientific Reports examined the combined effects of various herbs, a vegetarian diet, meditation, yoga, and massage. Subjects treated with this Ayurvedic intervention were shown to have improved lipid metabolism and decreased levels of cholesterol. On the other hand, other results suggested that the vegetarian diet of Ayurveda can increase one’s risk for Type II Diabetes.1 These findings suggest that although Ayurveda’s emphasis on a vegetarian diet can have beneficial results, the diet can come with disadvantages as well.
›
can ayurveda protect against disease?
A 2012 review published in Frontiers in Neuroscience suggested that there are many Ayurvedic herbs that have antioxidant effects, which can counteract the damage caused by excessive amounts of reactive oxygen species in the body. As a result, antioxidants are beneficial and can decrease the risk of diseases such as cancer. Antioxidants may also reduce the risk of arthritis, cardiovascular disorders, and neurodegenerative diseases, such as Alzheimer’s disease. Some examples of Ayurvedic herbs that contain antioxidants include garlic, green tea, aloe vera, cinnamon, turmeric, and ginger.4
are there any disadvantages to ayurvedic medicine? Ayurveda sounds great so far, right? The above benefits of Ayurvedic herbs suggest that they are ideal to use in medicines . . . or are they? pros Ayurvedic medicines do have some benefits. In comparison to prescription medications, the herbs and medicines derived from Ayurveda have fewer side effects. A 2014 review published in Pharmacognosy Review found that using herbale elements to treat patients with rheumatoid arthiritis for one year led to improvement in their health without any organ toxicities.2 cons Ayurvedic medicines have their drawbacks as well. Metals such as lead and mercury are traditionally added to Ayurvedic medicines in small quantities to enhance the therapeutic effects of the herbs. Unfortunately, some products rely heavily on the addition of these harmful metals. A 2016 study published in the Journal of Occupational Medicine and Toxicology affirmed the idea that the herbs themselves are healthy and safe to consume, but that many of the tested preparations are packaged with excessive amounts of lead and mercury, which can lead to health problems. A 2014 review published in Pharmacognosy Review showed that herbal medicines containing metals, mainly lead and mercury, could lead to problems in the brain, kidney, liver, and red blood cells.2
to sum it up Ayurveda involves the use of herbs, a vegetarian diet, spices, exercise, meditation, yoga, and massage. These aspects of Ayurveda have been shown to have benefits and affect different functions of the body. Ayurvedic herbs such as turmeric, ginger, pomegranate, and garlic can have advantageous effects and are safe to add to food. However, more research still needs to be done in areas such as the efficacy of polyherbalism and the extent of the toxicology of Ayurvedic medicines. t w
References 1. “Identification of Altered Metabolomic Profiles Following a Panchakarma-based Ayurvedic Intervention in Healthy Subjects: The Self-Directed Biological Transformation Initiative (SBTI).” Sci Rep. (2016). 2. “Polyherbal formulation: Concept of ayurveda.” Pharmacogn Rev (2014). 3. “Turmeric: The Super Spice.” J. Community Nutr. Health. (2014). 4. “Critical Evaluation of Ayurvedic Plants for Stimulating Intrinsic Antioxidant Response.” Front Neurosci. (2012). 5. “What is Atherosclerosis?.” webmd.com. (2016). 6. “Medicinal properties of Ginger.” Nat Prod Rad. (2003). 7. “Exploring Ayurvedic Knowledge on Food and Health for Providing Innovative Solutions to Contemporary Healthcare.” Front Public Health. (2016). 8. “Alternative drugs go global: possible lead and/or mercury intoxication from imported natural health products and a need for scientifically evalutated poisoning monitoring from environmental exposures.” J Occup Med Toxicol. (2016).
right:
UNSPLASH/ BETH TEUTSCHMANN
total wellness ▪ winter 2018
Ayurvedic medicines are promising, but there must be more research and more regulations to ensure that they are safe.
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feature
POST POST TRAUMATIC TRAUMATIC STRESS STRESS DISORDER DISORDER total wellness â–Ş winter 2018
by sara rashidi| design by alison jeng
Many of us go through difficult periods in life that could be characterized as traumatic in some way. While some of us are able to move on, others continue to struggle with their traumatic life incidents. People who have experienced traumatic incidents in the past might later face flashbacks, nightmares, or intrusive memories. Often, an invisible wound might develop into what is called posttraumatic stress disorder (PTSD). In fact, 7.7 million Americans aged 18 or older suffer from PTSD.1 These people know that the months or years of reliving trauma could be the most challenging and distracting period in their lives. Trauma survivors who have PTSD may struggle with their close family relationships and friendships. They are often not comfortable sharing their problems with others and may thus become socially isolated. Even though PTSD might not apply to you currently, it’s good to become informed in order to take proper steps to find relief for your loved ones or your future self. This article will guide you through this difficult condition and introduce you to some simple ways to find relief once again.
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DEFINITION DEFINITION
STAGES STAGES
Posttraumatic stress disorder, or PTSD, is a condition that can develop when an individual has experienced one or more traumatic events, such as a natural disaster, major accident, loved one’s death, or sexual assault. Symptoms of depression and anxiety may be present for a relatively short period or continue for many years after the traumatic event.2
The development of PTSD is not as a simple as one might think. PTSD is known to have two stages, namely acute and chronic. The acute stage tends to be the primary stage, encapsulating the first six months in which the patient is undergoing treatment. The acute stage often involves symptoms such as anxiety, fear, and anger. Coping strategies and therapy sessions are recommended to regain purpose and energy in life. However, sometimes people do not seek help or won’t get treated successfully during the first six months after a traumatic incident. And that is when the second stage of chronic PTSD might develop. Chronic PTSD is primarily characterized by severe depression and isolation.4 Understanding the biological effects of PTSD might help you to better understand these physical symptoms.
RISK RISK FACTORS FACTORS People who have experienced prior traumatic events obviously run a higher risk of developing PTSD. Furthermore, the probability of developing PTSD is different depending on the type of traumatic event experienced. For example, exposure to mass violence has been found to bring about PTSD at a higher rate than other types of traumatic events.2 There is another concern in regard to co-occurrence of psychological trauma and obesity. According to a 2016 study in the eNeuro Journal of Society for Neuroscience, rats that consumed a Western-like high-fat diet showed increased anxiety-like behaviors that mimicked the results of trauma. These rats also displayed differences in their brain areas, such as enlarged lateral ventricles and smaller hippocampi, pointing to deficits in memory and critical thinking. This study highlights the importance of having a healthy diet and suggests that a high-fat diet may increase the risk of developing traumatic symptoms after an event.3
SIGNS SIGNS & & SYMPTOMS SYMPTOMS PTSD is diagnosed after a person experiences the following symptoms for at least one month following a traumatic event:2 > Re-experiencing the trauma through sudden distressing recollections of the event, flashbacks, and nightmares. > Avoiding places, people, and activities that are related to the trauma. > Exhibiting heightened sensitivity, which is often reflected in sleeping poorly, having a hard time concentrating, feeling jumpy, and becoming irritated and aggravated more easily.
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Additional diagnosis criteria that apply to adults and adolescents may include the presence of one or more of the following: > Exposure to the actual traumatic event by witnessing in person. In some cases, it could also involve learning that the traumatic event has happened to a close family member or friend. > Physiological or psychological reactions at exposure to cues that resemble an aspect of the traumatic event.2 If you continue to re-experience your traumatic event and suffer from emotional breakdown for at least 1 month, make an appointment with your psychologist and, if needed, psychiatrist. Be sure to consult right away if you have thoughts of suicide. Your healthcare provider may take background history, perform a physical exam, conduct specific tests, and, if needed, refer you to a psychiatrist for proper treatments.
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BIOLOGICAL BIOLOGICAL BASIS BASIS
with potential side effects in different people, which might prevent patients from taking them regularly.9
The underlying biological differences among people can cause their bodies to behave differently toward the same disorder, such as PTSD. Many parts of the brain, such as the hypothalamus, the limbic system, the cortex, and even the hippocampus are affected in people with PTSD. You may already know that these systems play an important role in controlling our regulatory functions, such as sleep and reproductive cycle. Therefore, it is no wonder that PTSD might lead to sleep apnea (poor quality sleep), insomnia (difficulty initiating sleep), or even amnesia (partial or total loss of memory). PTSD patients often have excessive stress and anxiety and their memory is affected when stress hormones are released during that time. This amnesia (loss of memory) in PTSD patients is likely to be caused by the extreme release of norepinephrine or vasopressin at the time of the incident. These two hormones are also released from the sympathetic nervous system (fight-or-flight response) during extreme stress.5
Another study published in 2016 in the Journal of Nervous and Mental Disease acknowledged the beneficial effects of a telehealth-delivered medication exposure therapy in PTSD treatment. In the study, PTSD patients completed 12 to 15 sessions of exposure therapy via videoconferencing and were randomized to receive the cognitive enhancer or placebo. Those who completed treatment showed a decrease in PTSD and depressive symptoms and reported high satisfaction. Therefore, telehealth exposure therapy for PTSD could be used along with medications for greater improvements in symptoms.10
TREATMENT TREATMENT STRATEGIES STRATEGIES A 2015 review in Current Psychiatry Reports suggests using both pharmacological and nonpharmacological modalities to treat posttraumatic stress disorder. Two commonly used methods to treat PTSD include cognitive behavioral therapy and pharmacotherapy. Some of the widely used alternative medicine practices to treat PTSD include recreational therapy, animal-assisted therapy, yoga, and acupuncture.6
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cognitive behavioral therapy In a 2016 study published in the Journal of Child Psychology and Psychiatry, young PTSD patients were randomly allocated to cognitive therapy for PTSD or a control group for about 2 weeks. Researchers found that significantly more patients were free of PTSD after cognitive therapy than after no treatment. Patients also showed greater improvement on questionnaire measures of PTSD, depression, and anxiety. This study suggests that cognitive therapy may be used as an early treatment for PTSD in youth.7 animal-assisted therapy According to a 2016 review in the Journal of Evidence-Informed Social Work, animal-assisted therapy has shown significant benefits in treating posttraumatic stress disorder. PTSD patients interacting with dogs for as little as one week displayed an 82% reduction in their symptoms. Dog therapy was found to be helpful in decreasing anxiety and sleep medications by half.8 pharmacotherapy Medication can be an effective treatment. However, some common medications prescribed by psychiatrists for treating or improving PTSD symptoms often take weeks to show their therapeutic effects. A 2016 study from the European Journal of Psychotrauma confirms this concern. According to the research, several neurobiological systems in the body have been implicated in the physiology of developing PTSD. However, first-line pharmacotherapies are limited and few result in full recovery. In addition, many of the medications are associated
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BOTTOM BOTTOM LINE LINE Experiencing posttraumatic stress disorder can be very difficult. But it is important to know that there are many resources out there to help you get through the condition. Some of the treatment strategies for PTSD include, but are not limited to, routine exercise such as yoga, acupuncture, recreational therapy, and pharmacotherapy prescribed by your doctor. In addition to consulting your primary doctor, you are always more than welcome to visit our own UCLA Counseling and Psychological Services (CAPS) as well as the Ashe Center and open up with people who truly are there to ease your pain. t w References 1. “Posttraumatic stress disorder (PTSD).” adaa.org. (n.d.). 2. “Symptoms of PTSD.” adaa.org. (n.d.). 3. “Western High-Fat Diet Consumption during Adolescence Increases Susceptibility to Traumatic Stress while Selectively Disrupting Hippocampal and Ventricular Volumes.” eNeuro. (2016). 4. “Posttraumatic Stress Disorder.” nimh.nih.gov. (2016). 5. “Biological Studies of Posttraumatic Stress Disorder.” Net Rev Neurosci. (2012). 6. “Complementary and alternative medicine approaches in the treatment of PTSD.” Curr Psychiatry Rep. (2015). 7. “Cognitive therapy as an early treatment for post-traumatic stress disorder in children and adolescents: a randomized controlled trial addressing preliminary efficacy and mechanisms of action.” J Child Psychol Psychiatry. (2016). 8. “Animal Assisted Therapy and Trauma Survivors.” J Evid Inf Soc Work. (2016). 9. “PTSD: from neurobiology to pharmacological treatments.” Eur J Psychotraumatol. (2016). 10. “Pilot Study of a Telehealth-Delivered Medication-Augmented Exposure Therapy Protocol for PTSD.” J Nerv Ment Dis. (2016).
move movewell well
just dance: jivin’ out to the jams by jacqueline do | design by nicole galisatus
total wellness ▪ winter 2018
It’s half-way into the quarter— midterms are lining up, papers are piling up, and life feels like a frenzy. That new year’s resolution of exercising more becomes a rather distant reality, as the gym is at the bottom of your to-do list. Uh-oh! Don’t fret, you’re not the only one. In fact, a 1989 study published in the Journal of Substance Abuse stated that less than half of the participants kept new year’s resolutions of exercising more and reducing addictive behaviors.1 So, how can you stay motivated and active? Here’s an option: dance!
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to dance or not to dance? ❯ simply put Dance comes in many forms and encompasses many rhythmic movements, typically set to a type of music. There are over twenty different genres of dance, ranging from hiphop to folk to ballroom. Regardless of type, dance encourages individuals to let loose and move fluidly through various routines. In other words, for many people, dance is a form of emotional and personal expression in the absence of words.2 Read on to find out what science has to say about the benefits of dance, both at home and around the world! ❯ Darwin’s input It’s interesting to note that humans may be biologically wired to dance. In his book The Descent of Man and Selection in Relation to Sex, Darwin suggests that dance coordination in certain flies may signify flies that are more socially aware and possibly better able to reproduce. We may not be gnats—but are we human, or are we dancers?3
how is dance different from regular exercise? ❯ music In addition to getting the muscles pumping, dance is typically done with music! According to a 2013 article published in PLOS ONE, stimulation of our auditory receptors can reduce the physical consequences of stress.4 ❯ social networks Looking from an early developmental perspective, a 2006 article published in Social Development found that pre-schoolers who engaged in creative dance showed greater social competence than those who did not.5 Moreover, dance has the potential to bring individuals together and build community!
is it exercise? most certainly!
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❯ it’s all about that oxygen Many dance routines are aerobic exercises that help circulate oxygen throughout the body. Looking at a group of hypertensive patients, a 2012 article in the Nigerian Quarterly
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Journal of Hospital Medicine suggested that a month of therapeutic dance would significantly lower resting blood pressure. 6 ❯ improvements to self-reported health Ever considered dancing your way to better health? In a 2013 intervention study published in JAMA Pediatrics, adolescent girls reported improved well-being and less internalized problems after an eight month dance engagement.7 ❯ movement and psychotherapy The effects of dance on mental health have also been studied. Dance movement therapy (DMT) was introduced in 2008 and was considered to reduce total pain and improve self-identity. In the United Kingdom, DMT was found to help treat hospice patients to develop a stronger sense of self.8 Additionally, DMT has been used in the past for strengthening social ties, cognition, and emotion regulation.9
precautions and risks ❯ what measures can be taken? Be mindful of your moves, so as to not hurt yourself or those around you. Learn from your instructors and/or captains to develop proper dance technique. However, don’t be afraid of making a fool of yourself! Many people just like you are interested to learn!
dances across the globe ❯ Spanish culture: flamboyant flamenco dance Commonly mistaken as a bird or “flamingo” dance, this expressive dance form originated in the southern regions of Spain. Influenced by Cuban and Jewish traditional dances, flamenco dance has spread throughout Latin America.10 In fact, dancing the flamenco has a wide range of benefits to mobility and flexibility. According to a 2016 study in Menopause, menopausal women participants had marked improvements in their mobility and balance after participating in a flamenco dance intervention.11
❯ the origins: traditional folk dance
❯ for any walk of life
Folk dance is an umbrella term that represents non-religious dances developed by the people of a certain region. Traditional folk dance is widespread in the Middle East, Europe, Latin America, Central Asia, and Southeast Asia. According to a 2015 article published in Progress in Brain Research, psychiatric patients who engage in traditional folk dance may decrease their neurological and psychiatric symptoms.12
There are no limits as to who can and cannot stay active. UCLA Recreation has sought to provide individuals with adaptative needs with fun exercise resources on campus. Though there’s not a specific adaptive dance club (yet), UCLA Recreation notably has wheelchair basketball! If you have specific needs, it may not be a bad idea for you to contact a dance club of your interest and ask them if they may accommodate for your differences. It’s worth a shot!15
❯ fun in the USA: American ballroom and tango Foxtrot in, or shall we waltz into another dance? Or let’s tango! For these dances, it may be important to find a partner. In fact, a 2009 study in Neurorehab and Neural Repair compared the effects of unpartnered and partnered dance for Parkinson’s disease patients. Though both unpartnered and partnered dance showed marked improvements in motor function and balance, those who in the partnered dance group showed greater enjoyment and continued interest.13 ❯ Middle Eastern culture: belly dancing Do you have a belly? Well of course you do! Why not dance with it? A 2015 article in Euro Journal of Oncology Nursing suggests that female individuals with malignant diseases who belly danced experienced rejuvenating effects.14 But, who said you needed a physical malignancy to start and experience the wonders of belly dancing?
finding a dance fit for you
There is an ample amount of student organizations, clubs, and other resources on the UCLA campus for you to check out. Below are a few offered to Bruins via UCLA Recreation (R) and Student Organizations (S):
If exercise was on your to-do list for this quarter, it’s likely that you wished to continue through. If so, consider dance as an option! Dance can be a great way for you to meet new people, build community, and develop yourself. Simply checking out a dance group on campus is a proactive first step. Exercise doesn’t have to be torturous; it can be a fun and transformative experience! So, don’t be afraid to step in and start jiving! t w References 1. “The Resolution Solution: Longitudinal Examination of New Year’s Change Attempts.”–––– Subst Use Misuse. (1989). 2. “Expression Of Emotions In Dance: Relation Between Arm Movement Characteristics And Emotion.” Percept Motor Skill. (2003). 3. Darwin, C. (2009). The Descent of Man, and Selection in Relation to Sex. New York: New York University Press. 4. “The effect of music on the human stress response.” PLOS. (2013).w 5. “The Effects of a Creative Dance and Movement Program on the Social Competence of Head Start Preschoolers.” Soc Dev. (2006). 6. “What is flamenco dancing?” wonderpolis.org. (2012). 7. “Effectiveness of a flamenco and sevillanas program to enhance mobility, balance, physical activity, blood pressure, body mass, and quality of life in postmenopausal women living in the community in Spain: a randomized clinical trial.” Menopause. (2016). 8. “Neurological Implications and Neuropsychological Considerations on Folk Music and Dance.” Prog Brain Res. (2015). 9. “The Effects of a Creative Dance and Movement Program on the Social Competence of Head Start Preschoolers.” Soc Dev. (2006). 10. “Adaptive Programs.” recreation.ucla.edu. (2016). 11. “Effects of dance movement therapy on selected cardiovascular parameters and estimated maximum oxygen consumption in hypertensive patients.” Nig Q J Hosp Med. (2012). 12. “Influencing self-rated health among adolescent girls with dance intervention: a randomized controlled trial.” Jama-J Am Med Assoc. (2013). 13. “Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis.” Art Psychother. (2013) 14. “The role of dance movement psychotherapy for expression and integration of the self in palliative care.” Int J Palliat Nurs. (2015).
Speedy pace: Hip-Hop Dance (R), Dance It Out (R) Medium pace: Global Dance Club (S), Historical Ballroom Dance Club (S) Slower pace: Tai Chi/Qi Gong Dance Formations (R)
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cover photo: drew graham/unsplash top: duong tran quoc/unsplash; bottom: saksham gangwar/unsplash
❯ utilizing what’s accessible
the bottom line
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Enjoyed reading this issue?
total wellness â–Ş winter 2018
Check out our web articles! totalwellnessmagazine.org
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drink well
is your tea up to par? BY NICOLE CLARKE | DESIGN BY LISA LEUNG
total wellness ▪ winter 2018
Trendy pop-up tea stores have become increasingly popular as people look for alternative ways to promote wellness. What has been used for centuries in Asian cultures as a healing tool is now mainstreamed as a trendy way to boost antioxidants and overall health. Clearly, it’s worked for the past few centuries, but how much do we really know about the teas we are ingesting? What are some specific types of tea? What are some of the benefits and risks associated with drinking each one? Let’s take a look at the difference between two of the most popular teas: green and black.
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What is tea?
total wellness â–Ş winter 2018
Both black tea and green tea come from the plant Camellia sinesis. The major difference between the teas is in the way the plant leaves are treated. Green tea leaves are steamed or pan-fried. Black tea leaves, however, are crushed and then fermented, a process that involves the tea leaves undergoing enzymatic reactions similar to the reactions that cause the browning of a banana. The reason that green tea leaves are unfermented is that the process of steaming or frying stops this oxidation reaction. Thus, even though black and green tea originate from the same plant, they possess distinct flavors and have slightly different effects on the body.1 There are several cultural beliefs about tea, mostly stemming from Asia. The Chinese believe that tea is not only a treatment for individual illnesses, but also a general health tonic, said to promote long life and vitality. Tea is also used in Chinese culture to achieve inner peace while meditating. The Japanese focus more on the ritual of drinking tea, by way of the Japanese tea ceremony Cha-no-yu. The process of Cha-no-yu is said to highlight the rarity of each moment and promote simplicity and balance. The cultural and ritualistic aspects of tea are just some of the reasons people tend to prefer one type of tea over another. While still used for its health benefits, tea in the Western world has become a mainstream beverage.
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Antioxidants: what are they and what do they do
total wellness â–Ş winter 2018
Many of the benefits of tea are credited to its antioxidants, so let’s break down what an antioxidant really is. An antioxidant can be defined as a substance that inhibits an oxidative stress reaction, essentially preventing or delaying the breakdown or damage of healthy cells.2 Theaflavins, for example, are one type of antioxidant found in tea, and they have been found to prevent damage to DNA molecules by scavenging radicals, or highly reactive oxidative molecules that cause damage to our genes.3
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Green Tea What are the benefits? Green tea is made up of catechins, which have been shown to help lower cholesterol and blood pressure as well as improve blood flow.4 A 1999 study from the Journal of the American College of Nutrition determined that green tea extract has properties which can increase metabolism. Green tea extract, in the long run, can decrease lipid assimilation, a process whereby lipids are absorbed into the body and digested.5 According to a 2002 study from the Journal of Nutrition, green tea also has more health benefits than an equal volume of black tea in terms of antioxidant capacity.6 Green tea has also been shown to have anti-stress properties, due to its theanine content. Theanine is an amino acid which has significant calming effects in animals; however, these effects have not yet been proven in humans.7 Curing diseases? Home Remedies: Green tea is good for the body both inside and out. It has been shown to soothe sunburns and possibly even help prevent sun exposure-induced skin cancers when the tea bags are applied directly to the skin. Some have also used green tea bags to decrease under-eye puffiness, help with headaches, and help with blood clotting after teeth are pulled out, though the efficacy of these uses has not been scientifically determined.8
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Disease Prevention: Green tea has also been used to treat Parkinson’s disease, diabetes, dental cavities, and kidney stones. In addition, green tea contains catechins, benefiting cardiovascular health because of its ability to decrease body weight, cholesterol absorption, and LDL oxidation. LDL molecules are proteins that are used to transport lipids to cells throughout the body. However, when these molecules are oxidized, they pose an extreme threat to the body, increasing the risk for cardiovascular disease. It has thus been suggested that drinking 7 cups of green tea daily can lead to a significant reduction in the risk of developing cardiovascular disease.8 In a 2016 study from the Journal of Nutrition Health and Aging, researchers found that the everyday consumption of tea has been linked to a lower risk of neurocognitive disorders among elderly Chinese subjects; however, it is still possible that these results were partially influenced by genetics.9
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What’s the catch? There are a few risks associated with drinking green tea. In a 2015 study discussed in Medical News Today, fruit fly larvae given 10 milligrams of green tea developed slower than those not given any green tea. There was also a significant decrease in the amount and size of offspring as well as in reproduction rates. This study also found a 17% reduction in the lifespan of the fruit flies. The results from the study suggest that there are several health benefits when green tea is consumed in low doses, but not at high doses. Thus, researchers have recommended that green tea should be consumed in moderation. Obviously, these conclusions cannot necessarily be applied to humans.10 However, research indicates that small amounts of green tea can be beneficial while excessive amounts can do more harm than good.
Black Tea
Furthermore, a 2011 study in Appetite suggested that the consumption of black tea can be linked to better auditory and visual attention spans in comparison to not drinking black tea. Thus, the study showed that drinking black tea could significantly contribute to our daily cognitive function.12
The study also revealed that, like green tea, black tea possesses anti-diabetic agents.13 Moreover, in a 1996 study from the Journal of the National Cancer Institute, the antioxidants in black tea were found to have anticarcinogenic properties. The results of this study, however, are not completely conclusive, and research on the relationship between black tea and cancer is ongoing.14 What’s the catch? Drinking too much black tea may prevent the liver from acting efficiently and thus may lead to liver infection; however, this would only occur by drinking an extremely large amount of tea per day. If you have an existing health condition, ingesting black tea could negatively enhance the response of your immune system. Please consult your doctor if you have any questions or concerns or if you experience any problems after drinking black tea.
Curing diseases? Disease Prevention: A 1995 study of diabetes in rats from the Journal of Ethnopharmacology determined that black teas significantly reduced blood glucose levels. The teas were found to contain curative and preventative effects on the experimentally-made diabetes in rats.
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total wellness â–Ş winter 2018
cover photo: pixabay all photos on article are from pixabay
What are the benefits? There are several components of black tea that increase vascular health and decrease the risk for cardiovascular disease. It has been demonstrated in a 2002 study from the Journal of Agricultural and Food Chemistry that flavonoids, plant compounds which are linked to improved health, and other polyphenolic components found in black tea can possibly help with cardiovascular health and disease prevention.11 Black tea is also found to induce higher lipid oxidation activity.
bottom line
total wellness ▪ winter 2018
Black and green tea have both potential positive and negative health effects. Both teas contain antioxidants and may be beneficial for your cardiovascular and cognitive health. However, as with everything, it is important to drink tea in moderation. t w References 1.“Fermentation of Teas.” Ten Ren Tea. www.tenren.com. (2015). 2.“Antioxidant.” Merriam Webster. https://www.merriam-webster.com/dictionary/antioxidant. (n.d.) 3.“Antioxidative and antimutagenic effects of theaflavins from black tea.” Mutation Research Letters. http:// www.sciencedirect.com/science/article/pii/0165799294900418. (1994). 4.“Health Benefits of Green Tea.” WebMD. http://www.webmd.com/food-recipes/features/health-benefitsof-green-tea#1. (n.d.). 5.“Short-term Effects of Green Tea on Blood Pressure, Endothelial Function, and Metabolic Profile in Obese Prehypertensive Women: A Crossover Randomized Clinical Trial.” The Journal of the American College of Nutrition. (2016). 6.“Antioxidant Activity of Black Tea vs. Green Tea.” The Journal of Nutrition. http://jn.nutrition.org/ content/132/4/785.short. (2002). 7.“Anti-stress effects of drinking green tea with lowered caffeine and enriched theanine, epigallocatechin and arginine on psychosocial stress induced adrenal hypertrophy in mice.” Phytomedicine. https://www. ncbi.nlm.nih.gov/pubmed/27765356. (2016). 8.“Green Tea.” WebMD. http://www.webmd.com/vitamins-supplements/ingredientmono-960-green%20 tea.aspx?activeingredientid=960. (n.d.). 9.“Tea Consumption Reduces the Incidence of Neurocognitive Disorders: Findings from the Singapore Longitudinal Aging Study.” The Journal of Nutrition Health and Aging. https://www.ncbi.nlm.nih.gov/ pubmed/27925140. (2006-2010). 10. “Could too much green tea be harmful to health?” Medical News Today. (2015). 11. “Effects of black tea consumption on plasma catechins and markers of oxidative stress and inflammation in patients with coronary artery disease.” The Journal of Agricultural and Food Chemistry. http://jn.nutrition.org/content/132/4/785.short. (2002). 12. “Black tea improves attention and self-reported alertness.” Appetite. (2011). 13. “Anti-hyperglycemic effect of black tea (Camellia sinensis) in rat.” Journal of Ethnopharmacology. (1995). 14. “Consumption of Black Tea and Cancer Risk.” Journal of the National Cancer Institute. (1996).
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cover story
why appetites go awry Food is one of the defining features of a culture. It’s what makes a culture exciting and unique. More importantly, how we relate to the food of our culture shapes everything from our preferences in taste to our judgments on how much to eat and how our bodies should look. However, an obsession with conforming to a body type normatively held as ideal, beautiful, or desired, coupled with an anxiety to fit in, is the perfect recipe for developing an eating disorder. When we think of eating disorders, the image that first comes to mind is perhaps of a skinny, emaciated, and possibly even privileged teenage girl residing in a developed country, who refuses to eat. Although this stereotypical conception has a ring of truth to it, it is important to note that eating disorders also affect a great proportion of men and have increasingly cropped up in many developing countries. Many factors come into play in determining the likelihood of developing an eating disorder, including genetics, culture, social norms, and the environment. This article explores exactly why appetites go awry.
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total wellness â–Ş winter 2018
by stephanie liu | design by alison jeng
common eating disorders anorexia nervosa : This disorder is characterized by an obsession with losing weight. Sufferers, whose self-esteem are highly contingent on their body image, tend to avoid eating and agonize over weight gain.1,2 Patients, 90 to 95% of whom are female, typically exhibit symptoms starting in early to midadolescence.1 Since many patients commit suicide or die as a result of complications arising from starvation, it is considered one of the most fatal of all mental illnesses.1 bulimia nervosa: A disorder known to cause acid reflux and tooth decay, bulimia nervosa is characterized by episodes of consuming large quantities of food followed by episodes of purging via vomiting, fasting, laxatives use, or exercising as a compensation for overeating. Bulimic patients, 80% of whom are female, may appear to be of normal weight.1,2 binge eating disorder: This disorder is characterized by periodic episodes of consuming large quantities of food, often to the point of discomfort, without subsequent purging. Sufferers tend to hide their eating habits out of guilt and shame. This is the most common eating disorder in the U.S. and equally affects people of all cultures and demographics. Of those affected, 40% are male and 60% are female. Patients tend to have an increased tendency to develop obesity and type II diabetes.1
risk factors genetics
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Just like other diseases and disorders, eating disorders harbor a genetic component to them. Scientists have made estimates on how heritable each disorder is. heritability estimates Heritability estimates are measurements that show how much of the variation in a trait is due to genetics rather than to environmental influences. 3 For eating disorders, heritability estimates answer the question, “How much are disordered eating habits influenced by genes as opposed to environmental factors—such as stress and socioeconomic status?” The heritability estimates for each major eating disorder, as published in a 2016 review paper in Current Opinion in Psychiatry, are as follows: > anorexia nervosa: 0.48 to 0.74 > bulimia nervosa: 0.55 to 0.62 > binge eating disorder: 0.39 to 0.45 4 Notice how the estimated values range from 0-1? A value closer to 1 suggests that genes play a larger role in determining the trait, whereas a value closer to 0 suggests that the environment has greater influence. 3 As can be seen, bulimia and anorexia nervosa share a strong underlying genetic component. The main point to take away from these heritability estimates, though, is that eating disorders do not arise solely from genetics but can be induced by environmental stressors. mutations A few specific mutations which may increase the risk of developing an eating disorder have also been identified. Research published in 2013 in the Journal of Clinical Investigation suggests that ERSRRA and HDAC4 are two genes
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that, when mutated, may predispose someone to developing an eating disorder. 5
comorbidity with other disorders
Many disorders appear concurrently with other disorders. Diseases or disorders that are likely to occur together are considered comorbid. Eating disorders are highly comorbid with anxiety disorders. A 2004 study on women, published in the American Journal of Psychiatry, showed that ⅔ of women with at least one eating disorder, either anorexia nervosa or bulimia, also suffered from at least 1 lifetime anxiety disorder, the most common of which was obsessive compulsive disorder. Since many of these women developed an anxiety disorder before an eating disorder, the results suggest that individuals with anxiety disorders are more susceptible to developing an eating disorder.6 Additionally, a 2016 review paper published in Current Opinion in Psychiatry informed that more than 70% of Europeans with eating disorders suffered from anxiety and mood disorders; they were also more likely to practice self-harm and substance use.7
personality traits
Even certain personality characteristics are associated with eating disorders. Many sufferers of anorexia nervosa and bulimia tend to have these traits in common: > Obsessive > Perfectionist > Anxious > Novelty-seeking > Impulsive8
society and eating disorders across cultures
the rise of eating disorders
Although eating disorders do not target a specific population, some eating disorders are more prevalent in certain ethnicities than in others. The aforementioned 2016 review paper published in Current Opinion in Psychiatry informed that anorexia nervosa is found in lower rates among Africans, Latin Americans, and Latinos, compared to other demographics in the West and Asia. However, the rates for bulimia and binge eating disorders in Latin Americans and Latinos are just as high as in other populations.4
urbanization and industrialization
A proposed explanation for the disparity in reported eating disorders across cultures is that each culture’s perceived body ideals influence how likely an eating disorder develops within that culture. For instance, the ideal body type for Latin America is more curvaceous and allows for a higher body weight than what is considered ideal in Western countries. Consequently, there are fewer reports of anorexia nervosa in Latinos and Latin Americans compared to other Western populations. In the same vein, a 2013 National Health and Nutrition Examination Survey conducted in Africa showed that although South African women had a higher than average Body Mass Index (BMI) compared to other demographics, many were satisfied with their weight and made no attempts to lose weight.4,9 Perhaps cultures that prefer, or at least are not against heavier women, prompt fewer women to starve themselves to the thin ideals that anorexic patients strive to achieve.
attitudes toward food
How food is valued within a culture is another factor that may influence eating habits and the development of eating disorders. For example, Latin American culture has a high emotional value attached to food, as is reflected in some of their Spanish idioms. The saying “las penas con pan duelen menos” means “the sorrows with bread hurt less.” Although eating as a way to cope with emotional stress is not uncommon across cultures, it may be deemed more appropriate in some cultures than in others.10
westernization and the media
Don’t underestimate the power of TV! Studies have shown that television is able to counter established cultural norms by instilling into individuals a novel set of values and beliefs. For instance, a famous 2002 study published in The British Journal of Psychiatry showed that the islands of Fiji, which were once isolated from Western influence, experienced a surge in reported cases of eating disorders in adolescent girls after television was introduced to the island in 1995. Traditional Fijian values, which sanctioned large appetites and robust bodies, seemed to have been replaced by a preference for thinness, adopted due to its association with prestige and glamour as portrayed by Western media.12 Similarly, Pakistan, which previously was minimally exposed to Western influences, is yet another country where industrialization has caused Western culture to compete with indigenous culture. As a result, despite its persistent issue with malnutrition and historically cultural association of heavier bodies with wealth and power, Pakistan has also experienced a rise in eating disorders.11
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ideal body types
The incidence of eating disorders across the globe is currently on the rise. A 2015 review paper published in the Journal of Eating Disorders shows that this rise is localized in countries undergoing industrialization and urbanization.11 As a case in point, Asian countries to first undergo an economic transformation, known as the “Asian Miracle,” were also the first to see a surge in their eating disorder rates. Japan, the first to experience economic growth, was the first to experience growing reports of eating disorders. Later Asian countries that economically flourished, such as China, India, Thailand, Indonesia, and the Philippines, were subjected to the same pattern of economic growth, followed by a rise in eating disorders.11 Industrialization and urbanization create more competitive environments and shift gender expectations. Especially in women, these changes have widened their access to the public sphere and labor force, pressuring them to develop new skills to fit society’s new demands. Increased pressure may prompt women to engage in greater self-evaluation, inducing stress that may lead to increased psychopathology, including eating disorders. 11
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social effects on eating disorders: the root of the problem gender roles
Bombarded by the media, we can easily see that gendered social roles have created categorical expectations for men and women. The ideal man is muscular, powerful, and efficient. The ideal woman, on the other hand, is attractive, sexy, and submissive. Although these differences in expectations mean that women, who are prioritized by their appearance, are generally more susceptible to eating disorders, the truth is that societal expectations affect the eating habits of both women and men. females Taking a look into how social expectations affect women, a 1997 study published in Sex Roles showed that female college students with more traditional views on gender roles in sexual relationships were more likely to develop issues with body image and were more prone to altering their eating habits to fit an internalized thin ideal.13
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males For men, on the other hand, the expectations have resulted in an increasing drive to become more muscular, creating an emerging eating disorder known as muscle dysmorphia. Muscle dysmorphia, commonly referred to as reverse anorexia or bigorexia, is a condition wherein affected individuals, from fear of appearing small or frail, are preoccupied with building muscle. Patients will consistently hit the gym and restrict themselves to harsh diets.14 Unfortunately, many men with eating disorders may avoid seeking psychological help, as they fear being stigmatized by a disorder commonly associated with women.15
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environmental factors
Don’t underestimate the power of TV! Studies have shown that television is able to counter established cultural norms by instilling into individuals a novel set of values and beliefs. For instance, a famous 2002 study published in The British Journal of Psychiatry showed that the islands of Fiji, which were once isolated from Western influence, experienced a surge in reported cases of eating disorders in adolescent girls after television was introduced to the island in 1995. Traditional Fijian values, which sanctioned large appetites and robust bodies, seemed to have been replaced by a preference for thinness, adopted due to its association with prestige and glamour as portrayed by Western media.12 Similarly, Pakistan, which previously was minimally exposed to Western influences, is yet another country where industrialization has caused Western culture to compete with indigenous culture. As a result, despite its persistent issue with malnutrition and historically cultural association of heavier bodies with wealth and power, Pakistan has also experienced a rise in eating disorders.11 t w References 1. “General Info About Eating Disorders.” nationaleatingdisorders.org. (n.d). 2. “Eating Disorders.” nimh.nih.gov. (n.d.). 3. “Heritability: Introduction.” psych.colorado.edu. (n.d.). 4. “Review of the worldwide epidemiology of eating disorders.” Curr Opin Psychiatr. (2016). 5. “Eating disorder predisposition is associated with ESRRA and HDAC4 mutations.” J Clin Invest. (2013). 6. “Comorbidity of Anxiety Disorders With Anorexia and Bulimia Nervosa.” Am. J. Psychiatry. (2004). 7. “Epidemiology of eating disorders in Europe: prevalence, incidence, comorbidity, course, consequences, and risk factors.” Curr Opin Psychiatry. (2016). 8. “Anorexia and Bulimia: Cracking the Genetic Code.” webmd.com. (n.d.). 9. “Epidemiology of Eating Disorders in Africa.” Curr Opin Psychiatry. (2016). 10. “Epidemiology of eating disorders in Latin America: a systematic review and meta-analysis.” Curr Opin Psychiatr. (2016). 11. “The rise of eating disorders in Asia: A review.” J Eat Disord. (2015). 12. “Eating behaviours and attitudes following prolonged exposure to television among ethnic Fijian adolescent girls.” Br. J. Psychiatry. (2002). 13. “Gender attitudes, feminist identity, and body images among college women.” Sex Roles. (1997). 14. “Muscle Dysmorphic Disorder (Bigorexia).” anred.com. (n.d.). 15. “Research on Males and Eating Disorders.” nationaleatingdisorders.org. (n.d). 16. “Body Image and Gender Roles.” Encyclopedia of Body Image and Human Appearance. (2012).
feature
homeopathy—an alternative form of medicine? Sneezing uncontrollably, blowing your nose till it’s red, heating up like an oven, or losing your voice to a virus—getting sick is far from pleasant. From a case of the sniffles to vigorous forms of cancer, disease and sickness affect human bodies across the globe. The solution? You may have tried visiting your doctor, a dose of Nyquil, or a tablet of Ibuprofen—what you may not have tried yet is homeopathy. Homeopathy is an alternative form of medicine that is extensively used in countries in Europe and Asia. While homeopathy is available in the United States as well, only 1 to 2% of Americans use homeopathic medicine.1 Read on to discover whether homeopathy may be suitable for you.
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by jasmine sidhu | design by stephanie yang
what is homeopathy? Homeopathic medicine was founded by Samuel Hahnemann over 200 years ago in Germany.1 There are two fundamental principles in homeopathy. The first is based on the idea that the body can heal by a “like cures like” method.2 This means that a sick person can be cured by taking a small dose of a substance that induces similar “sick symptoms” in a healthy person.3 The second principle is “potentization,” or the idea that serial dilutions and shakings render a remedy increasingly potent, despite the fact that there may be only trace amounts of the original substance left. Typically, most homeopathic dilutions come in 10 and 100-fold dilutions. Modern homeopaths argue that the diluent somehow retains a memory or imprint of the original substance, thereby maintaining the therapeutic property of the remedy. By administering these substances, homeopathic medicine aims to enhance the
body’s natural healing mechanisms.3 Homeopathic medicine comes in the form of pills or liquid solution. These pills and solutions are made by extracting and diluting substances like minerals, plants, or animal material.3 Common substances include red onion, arnica, crushed whole bees, and poison ivy. The medication is individualized to the patient and his or her medical complications. In the United States, homeopathic medicine is available over the counter.5
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what does homeopathy treat? There’s no conclusive evidence of the efficacy of homeopathy for a variety of conditions. However, research suggests that homeopathy may be effective in treating influenza, allergies, childhood diarrhea, atopic dermatitis, rheumatoid arthritis, muscle strains, sprains, and cuts. It is important to note that some of the benefits may be due to a placebo effect, meaning that it may not be the actual medicine itself that is helping the patients, but rather the belief in the treatment or the act of taking a pill. Broadly, homeopathy is not widely seen as appropriate for the treatment of heart disease, cancer, or other major ailments.4,5
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Acu d n a c i n o r h C ts: Two Treatmen chronic treatment This is applied to a chronic disease. Homeopathic treatment in this case is applied after inquiring about the individual’s health history, family medical history, previous treatments, etc.
acute treatment This is applied to an illness recently developed, such as a common cold. The medicine aims to speed the body’s natural recovery response. Homeopathy is widely considered to be more successful in treating acute disease.6
where is homeopathy used? 200 million people in the world use homeopathy on a regular basis. Unlike in the U.S., homeopathy is very prevalent in Europe and India.7
Homeopathy was approved by the U.S. Federal Government in 1938 by the Federal Food, Drug and Cosmetic Act. According to the 2012 National Health Interview Survey, approximately 5 million adults and 1 million children used homeopathy in America.5
Germany 75% of Germans have used complementary or natural medicine, and 90% of those who’ve used it would recommend it to someone else.8 In terms of demographics, interestingly, homeopathy is particularly popular among children, especially those of high socioeconomic status.9 Homeopathy, which was founded in
Germany, is still taught in medical schools often as an elective.10 According to a 2011 study published in the Journal of Evidence-Based Complementary and Alternative Medicine, homeopathy is often used in pediatric oncology. Parents who had used homeopathy prior to their child’s illness and were highly satisfied with its results were inclined to utilize homeopathy in their child’s cancer treatment. Often times, these parents reported satisfaction with homeopathy in their child’s treatment as well. Again, they were satisfied with the results.11
Rest of Europe In the European Union, 100 million people (⅓ of the population) use homeopathic medicine as a part of their routine healthcare practices.7 Homeopathy is used in 40 of 42 European countries.7
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United States
France Homeopathy is also very popular in France, where 56% of the population have had experiences with homeopathy and 11% use it regularly.12 In a 2016 study published in the Journal of Complementary and Alternative Medicine, homeopathy was found to be effective in treating anxiety and depression disorders in French patients. In fact, patients who used homeopathic medicine ended up using fewer psychotropic drugs and reported higher clinical improvement than patients who used conventional care.13
India Homeopathy is most prevalent in India, where the industry is growing by 25% a year and where over 100 million people depend on homeopathy as their main form of healthcare treatment.14
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India, at 250,000, has the most registered homeopathic doctors in the world. Homeopathic doctors and traditional medical doctors share the first three years of training.14 India’s acceptance of homeopathy may be due to the fact that the Indian medical system has an affinity for natural medicine and a large patient population that can’t always afford nonhomeopathic treatment.14 Based on a 2008 review published in the Journal of AIDS Research and Therapy, many Indians have used homeopathic medicine to treat and possibly even cure AIDS. Although it is hard to definitively say whether or not homeopathy has the cure to AIDS, it has definitely been found to help alleviate symptoms of the disease. With 2.5 million people infected with HIV,
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homeopathic medicine provides a potential alternative for those who can’t afford expensive life-saving treatments.15 In addition, two research studies published in 2011 and 2014 in the Journal of Homeopathy found that homeopathic medicine in combination with traditional medicine can help patients with tuberculosis.16, 17
Bottom Line While the effectiveness of homeopathy is still disputed by physicians, research and cross-cultural studies suggest that homeopathy can potentially be useful in treating medical issues like nausea, allergies, and the common cold. Homeopathy is most prevalent in Asia and Europe where significant populations acknowledge its effectiveness. It is important to consider that homeopathy use is impacted by a variety of factors like affordability, population size, type of ailment, and knowledge of the practice. If you are considering to use homeopathy, then it is best to contact your physician first. tw References 1. “Complementary and Alternative Medicine.” Disease Control Priorities in Developing Countries. 2nd edition. 2. “A brief history of homeopathy.” J R Soc Med. (2006). 3. “What is homeopathy?” (2015). webmd.com 4. “A critical overview of homeopathy.” Ann Intern Med. (2003). 5. “Homeopathy.” (2015). Nih.gov 6. “What is Homeopathic Medicine?” homeopathyusa.org. (2016). 7. “Homeopathy use around the world.” hri-research.org. (2015). 8. “Three out of four Germans have used complementary or natural remedies.” BMJ. (2002). 9. “Paediatric homoeopathy in Germany: results of the German Health Interview and Examination Survey for Children and Adolescents (KiGGS).” Pharmacoepidemiol Drug Saf. (2009). Homeopathy as elective in undergraduate medical education − an opportunity for teaching professional core skills.” GMS Z Med Ausbild. (2014). 10. “Use of Homeopathy in Pediatric Oncology in Germany.” Evid Based Complement Alternat Med. (2011). 11. “Economic impact of homeopathic practice in general medicine in France.” Health Econ Rev. (2015). 12. “Homeopathic medical practice for anxiety and depression in primary care: the EPI3 cohort study.” BMC Complement Altern Med. (2016). 13. “Homeopathy booming in India.” Lancet. (2007). 14. “Traditional Indian medicine and homeopathy for HIV/AIDS: a review of the literature.” AIDS Res Ther. (2008). 15. “Homeopathic treatment in addition to standard care in multi drug resistant pulmonary tuberculosis: a randomized, double blind, placebo controlled clinical trial.” Homeopathy. (2014). 16. “Homeopathy in the treatment of tubercular lymphadenitis (TBLN)--an Indian experience.” Homeopathy. (2011).
self-care
healthy eating habits from around the world It should not be a surprise that over one-third of Americans are currently obese when our daily habits include the McDonald’s drive thru and Netflix marathons. For many Americans, dieting is widely seen as a necessity when it comes to trimming down. The minimal results that accompany the restriction of food, however, continue to discourage Americans from achieving a healthy lifestyle. According to the Food Industry Center at the University of Minnesota, in countries like Japan and India, where dieting is far from normalized, obesity rates reside below 4%.1 What appear to be the astounding differences between Americans and those halfway across the world are the habits incorporated into each country’s daily routine. While many of the world’s healthiest practices originate overseas, they should not solely remain on foreign grounds. It is time for Americans to revamp their daily routines by adopting these seemingly exotic practices for a new approach to optimal wellness in ways that trump kale salad and cardio.
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by nicole kashfian | design by stephanie yang
spice up your life (India) Americans cannot get enough of the sensation of gooey mac and cheese or creamy clam chowder on their taste buds. What they have yet to realize is that their favorite comfort foods are packed with cream, butter, and loads of saturated fat. According to the U.S. National Library of Medicine, saturated fat, commonly found in butter, cheese, and red meat, has been shown to raise “bad” cholesterol levels and increase the risk of heart disease, America’s number one killer.2 Since flavor is hard to live without, Indians have mastered the art of seasoning dishes in ways that cut out unnecessary fat yet remain far from boring. Frequently used aromatics, like onions and garlic, add flavor to seemingly bland vegetablebased foods and can lower lipid levels in blood, which a 2000 study in Prostaglandins, Leukotrienes and Essential Fatty Acids suggests may counteract heart disease risk.3 The loads of spices found in Indian cuisine add yummy flavor, appealing color, and some surprising health benefits to satisfying comfort foods. Turmeric, a spice widely used in Indian cuisine, is found to increase detoxifying enzymes, prevent DNA damage, and decrease tumor formations.3 Flavor enhancers, such as ginger and red pepper, are also known to help lower cholesterol.3
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Pro tip: Start your day off with a tall glass of hot water with freshly grated turmeric, ginger, and lemon to kick start your metabolism and flush out that late night De Neve. We all know that we students lack the time to slave over a pot of Indian curry after a long day. We also know that the last thing we want for our post-class cravings is a bowl of spinach and cauliflower. But sautéeing these vegetables with Indian aromatics such as garlic, spices such as turmeric, and flavor enhancers such as red pepper can transform the seemingly boring dish into the ultimate comfort food. Indian cuisine also incorporates the hearty creamy flavor that Americans love, yet finds a way to add a healthy twist. Instead of using full
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fat, dairy milk, or cream, Indians use coconut milk in their curries to mimic the same richness of cream while adding natural sweetness and loads of hidden nutrients to the dish. Coconut milk is rich in fiber, vitamins C, E, and B, iron, selenium, calcium, magnesium, and phosphorus. Coconut milk can also help lower cholesterol levels, improve blood pressure, and prevent heart attacks, unlike cow’s milk, which is loaded with saturated fats and hormones.
pick-up sticks (China) Large forks and spoons presented by American restaurants make it easy to take large bites of food. Such utensils allow meals to be eaten quickly before a busy work day and consequently hide how much people are really eating. According to the Bureau of Labor Statistics, Americans only spend 1 hour and 8 minutes eating each weekday, and only 9 minutes longer on weekends and holidays.4 A 2011 study published in Preventing Chronic Disease, which looked at the eating schedules of busy professionals, found that quick eating leads to diminished satisfaction and can thus cause Americans to overeat.5 According to 2015 study published in Psychological Reports, obesity and cardiovascular disease risk are also higher among those who eat faster, generally Americans rather than their Asian counterparts.6
Pro tip: If you are not a master at chopsticks or you cannot bear to eat your quinoa without a spoon, use smaller utensils and slow down your eating by making time for your meals, instead of always scarfing down a PB&J on the run.
siesta fiesta (Spain) America’s fast-paced society has no time for breaks. At UCLA, I’m sure some of you have heard the phrase “sleep is for the weak.” But at some point, everyone needs to step away from the chaos and take a break. In Spain, shops and restaurants are closed for a 2-hour portion of the day to allow Spain’s hard workers to enjoy a midday nap called a “siesta.” The Spanish daily ritual lowers stress levels and ensures adequate rest, even for those who are up all night partying. Pro tip: If you are planning on taking the town—or Strathmore and Gayley—Thursday night, take a 2-hour siesta in between classes on the Kerckhoff reclining chairs. While many believe that a post-meal nap can lead to weight gain, a 2015 study published in Diabetes Therapy suggests that midday napping in a short duration can keep the levels of cortisol, a stress hormone that induces stomach fat, low.7 An afternoon nap as short as 10 minutes to an upwards of 30 minutes instantly restores wakefulness and promotes performance.8 While a 30 minute nap can be an agent in weight loss, naps should not be done immediately after lunch, but rather 1 or 2 hours after in order to prevent digestive disorders and gastric acid reflux.8 According to a 2006 study published in Current Opinion in Pulmonary Medicine, other than promoting weight loss, sufficient sleep can also improve memory, sharpen attention, and lower stress.8
Especially during finals week, when students are pulling all nighters to cram a quarter’s worth of material in one night, be sure to section off a few hours to rejuvenate the brain.
eating with your mind (France) Americans tend to eat in abundance. Restaurants provide all you can eat options, free refills, 2 for 1 deals, and monster family style portions. Since it is all laid out in front of us, we may naturally clean our plate without realizing we were already full halfway through our meal. In a 2005 study published in the Journal of Nutrition Education and Behavior, researchers found that while the French spend more time eating, they tend to eat less due to smaller portion sizes and a deeper emphasis on enjoying food.9 The French see food as a ritual. A meal calls for accompanying wine, family, friends, discussion, laughter, and reverence of the delicious food. By eating slowly over a period of courses, the French enjoy excellent digestion and feel satisfied without overeating. The French stay away from snacking throughout the day by filling up on natural, less processed foods such as full-fat dairy.9 Instead of reaching for a Twix
Z
Z
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Chowing down with chopsticks can help reduce eating speed, and in turn, decrease the quantity and hence caloric intake of the food eaten. Above all, a slower eating speed may also increase the enjoyment of food and satisfaction.6
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bar, the French reach for a single square of divine chocolate or decadent chocolate mousse to satisfy a sweet tooth. Since the French eat “socially,” splitting dessert 2 or 3 ways is second nature. A few (2 or 3) bites of a rich dessert is all that is necessary to satisfy cravings and end a meal on a yummy note. Moreover, mindful eating of superfoods, exhibited by the French, increases satiety, digestion, and pleasure while reducing caloric intake, stress hormones, and weight gain.9 The American tendency to eat on the run causes improper digestion of food. Americans thus feel unsatisfied and experience a host of uncomfortable symptoms, such as bloating and gas. No time is no excuse. Even the fast-paced French environment allows time for people to take a break from their busy schedules to wine and dine instead of snacking on the go. The French encourage slow, moderate social eating and minimal snacking.
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Pro tip: Instead of running to De Neve to scarf down waffles before class, prepare a nutritious breakfast the night before (e.g., chia seed pudding or yogurt parfait). This saves you time to kick back and savor your nutritious food before class.
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bottom line Even though these countries typically have healthier dietary practices than the U.S., it does not mean they are perfect. The French have their croissants, the Spanish have their churros, the Chinese have their noodles, and the Indians have their samosas. At the end of the day, no one is perfect. Refining your daily habits can help improve your mood, increase your alertness, and make a lasting impact on your mental and physical health, but it should not consume your life. It is okay—scratch that—it is essential, to indulge sometimes and treat yourself to your favorite comfort food or a day off from exercise. Adopting simple, small changes from the wide array of cultures present here at UCLA will allow us to open our eyes to the different healthy lifestyles practiced around the world. tw References 1. “Why Is the Obesity Rate So Low in Japan and High in the U.S.?” umn.edu. (2006). 2. “Saturated fat, Carbohydrate, and Cardiovascular Disease.” nih.gov. (2010). 3. “Antioxidant activity of selected Indian spices.” Prostaglandins Leukot Essent Fatty Acids. (2000). 4. “Time spent in primary activities and percent of the civilian population engaging in each activity, averages per day on weekdays and weekends, 2015 annual averages.” bls.gov. (2015). 5. “Fast-Food Consumption and Obesity Among Michigan Adults.” Prev Chronic Dis. (2011). 6. “Influence of Chopstick Size on Taste Evaluations.” Psychol Rep. (2015). 7. “Sleep Optimization and Diabetes Control: A Review of the Literature.” Dis Ther. (2015). 8. “Good sleep, bad sleep! The role of daytime naps in healthy adults.” Curr Opin Pulm Med. (2006). 9. “The Meaning of Food in Our Lives: A Cross-Cultural Perspective on Eating and Well-Being.” J Nutr Educ Behav. (2005).
Holly Kiger, RN, MSN, CNS, Lecturer, UCLA School of Nursing
ayurveda
credits We would like to acknowledge the following people for their contributions to this edition. We would also like to make special mention of the following UCLA physicians, professors, and faculty members who donated their time and expertise to ensuring the accuracy of content published in the following articles:
Andrew Shubov, MD, Clinical Fellow, UCLA Center for East-West Medicine, Assistant Clinical Professor, UCLA Department of Medicine
PTSD
Tammy S. Bathke, MSN, RN, Doctoral Student, UCLA School of Nursing
dance
Elisa Terry, NSCA-CSCS, FitWell Director, UCLA Recreation
teas
Eve Lahijani, MPH, RDN, Health Educator, UCLA Student Health Education & Promotion
homeopathy
Katie Hu, MD, Primary Care Fellow, UCLA Center of East-West Medicine, Clinical Instructor, UCLA David Geffen School of Medicine
healthy habits
Eve Lahijani, MS, RD, Nutrition Educator, UCLA Office of Residential Life
copy-edits and review
Kenneth Chang Chien, Regina Chi, Sarah Noorani, Prasann Ranade, Rachel Tsao
layout revisions Stephanie Yang
cover & table of contents Designed by Alison Jeng
total wellness â–Ş winter 2018
aromatherapy
eating disorders
Eve Lahijani, MS, RD, Nutrition Educator, UCLA Office of Residential Life
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