total wellness a ucla student wellness commission publication
plants + people the cultural roots of plant medicine
an ode to seasonal & local
spring plants + recipes spring 2019 | vol19 | issue 1 1
total wellness â–Ş spring 2019
california’s national parks
total wellness editor-in-chief
managing editor
Rachel Tsao
copy editor Sarah Noorani
article editor Bhavya Malladi
Robert Valencia
social media director Jessica Zeng
art directors
Stephanie Yang Amy Choi
writing
design
digital media
Sarah Sullivan Alekhya Vittalam Isabel Nakoud Jessica Nunez Nicole Dominguez Angela Shiu Yashaswi Pinnamareddy Nicholas Carpo Kristy Lin
Stephanie Chen Danielle Sumilang Lisa Leung Madison Hoo Niandra Lim Leslie Hwang Alesia Quach Cynthia Bui Valeria Moreno
Hannah Chew Miranda Kim Victoria Kim Megan Blatt Sydney Yang Esther Chae
advisory & review Carol Chen, RD Ashe Center
Dr. Weijun Zhang, DrPH, MS, BMed (China), Adjuct Assistant Professor UCLA Center for East-West Medicine
total wellness â–Ş spring 2018 2019
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 19, Issue 01 Š 2019 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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public outreach Ayesha Parikh Christina Pham
meet the
committees of BruiNecessities looks to support UCLA by raising awareness to the lack of basic resources available on campus and seeks to fill these gaps by working with different entities on campus to bring programs and services to students.
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. 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!
BCC’s goal is to promote consensual sex, effective bystander intervention, and access to university resources that support survivors of sexual assault.
SEARCH (Student Education And Research of Contemporary Health) researches health topics pertinent to the UCLA student body to create interesting and educational events.
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.
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).
Total Wellness is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through annual magazine publications and web articles published throughout the quarter.
know your resources! Each committee within SWC holds healthrelated 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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total wellness ▪ spring 2019
BRUIN RUN/WALK
Letter from Editor-in-Chief
Dear reader, Rising carbon emissions, melting glaciers, and sinking land. For most of our lives, we have all been at least peripherally aware of these threats resulting from human activity. However, surely it is no coincidence that the past few months have presented numerous ear-splitting wake-up calls about the rapid decline of our natural world. With headline after headline screaming weather insanity (the deadly polar vortex across Midwestern United States in late January) and desperate cries from our youth to demand action on climate change (global strikes inspired by Swedish teen Greta Thunberg in March), it is clear that awareness alone cannot suffice anymore. It is time to take action. Luckily, no longer a fringe effort reserved for only those who wear thrifted tie-dye shirts and meditate on spinach and kale, a return to nature is more and more accessible. Embark on an adventure to one of California’s National Parks to find solace in its sacredness (page 52). Stop by the Farmer’s Market for locally grown, seasonal fruits and vegetables to throw together springtime recipes (page 43). Bring the outdoors in by incorporating succulents into your living space to improve indoor air quality (page 35). There are many ways of reconnecting with the natural world in the age of technology, and the benefits are not only environmental, but also mental, physical, and spiritual. Thus, I urge you to get back to basics and adopt a more natural lifestyle, whether that is eating predominantly plant-based foods or living low-waste to reduce your ecological footprint. Nature is our home, and its beauty, integrity and resilience are worth loving, protecting and fighting for. Cheers to #plantpower!
total wellness â–Ş spring 2019
Rachel Tsao Editor-in-Chief
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Letter from Managing Editor
Dear reader, I still remember the day that we came up with the concept for this issue. The idea came up during a brainstorming session and immediately, every single person in the room stopped. It was a unanimous “ah-ha” moment, followed by some disbelief that we had never done an issue covering the topic of plant-based wellness. This came during a time of huge change for Total Wellness. We recently shifted our primary focus from being a quarterly print magazine to an annual print with a new emphasis on digital media content. In addition, more than half of our team was comprised of new, but passionate content creators, ranging from writers to designers and digital media creators. In a way, our new team represents the seeds for Total Wellness’ future. Something a writer in Total Wellness recently told me really encompasses the message behind Plants + People. To paraphrase his words “sometimes when you‘re feeling buried, you’ve actually just been planted.” This quote has floated around the internet for awhile, but the words ring true to the attitude and perspective that Total Wellness hopes to impart to you through this issue. During those challenging times- whether it’s work, school, or just life - we can always take a step back and see that every experience is a new beginning that we can grow from. To us, this is one crucial, but all too often overlooked aspect of wellness. Whether you picked up this issue because you’re a regular TW reader, interested in plants, or simply just found the cover interesting, I can guarantee that there’s an article in this issue that will make you revisit your perspective on wellness. As someone who doesn’t live a strictly plant-based lifestyle, it’s always aweinspiring and humbling to learn about how our relationship with plants can impact our lives. You’ll be able to learn how plants play a ubiquitous role in medicine around the world (page 20) with uses such as aromatherapy (page 12). But one thing that may surprise you is that plants may even be a remedy for your productivity woes (page 31). As people, our health and wellness are intrinsically linked to the plants around us. We hope that you take away your own personal seeds for your future from Plants + People. Whether it be an idea, inspiration, or a new perspective, we look forward to seeing your own personal health and wellness bloom. Thank you for your interest in Total Wellness.
total wellness ▪ spring 2019
Robert Valencia Managing Editor
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leadership
RACHEL TSAO Editor-in-Chief
total wellness â–ª spring 2019
BHAVYA MALLADI Article Editor
JESSICA ZENG Social Media Director
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ROBERT VALENCIA Managing Editor
SARAH NOORANI Copy Editor
STEPHANIE YANG Art Director
AMY CHOI Assistant Art Director
CHRISTINA PHAM Public Outreach Co-Director
AYESHA PARIKH Public Outreach Co-Director
Matthew Smith on unsplash
– Morihei Ueshiba (Japanese Athelete)
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total wellness â–Ş spring 2019
photo by
Study how water flows in a valley stream, smoothly and freely between the rocks. Also learn from holy books and wise people. Everything - even mountains, rivers, plants and trees - should be your teacher.
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contents 04
10
letter from editor-in-chief and managing editor
our favorite plant-based spots near ucla
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24
31
the cultural roots of plant medicine
spices and herbs in cultural foods around the world
nature: an oasis to a positive mind
35 planting health into your life, one succulent at a time
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12 what is aromatherapy?
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43
52
plants + skin + beauty
seasonal and local: spring plants + recipes
ode to california’s national parks
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total totalwellness wellness▪ ▪spring spring2019 2019
credits
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Our Favorite Plant-Based Spots near UCLA written by hannah chew & kristy lin | design by kristy lin & stephanie yang
Don’t know where to go for plant-based food? Here are our favorite plant-based restaurants and dessert spots around UCLA
Backyard Bowls
Address: 1317 7th St Unit A, Santa Monica, CA 90401 Our Favorite: Power Acai Bowl – a delicious hybrid of dessert and breakfast, featuring peanut butter, honey, hemp seeds, pea protein, bananas, and blueberries.
Pacific Palisades
The Hive Address: 606 Broadway Santa Monica, CA 90401
total wellness ▪ spring 2018 2019
Our Favorite: Original Green Bowl – a unique acai bowl consisting of avocado base, coconut cream, honey, hemp granola, honey kale, spinach, mangos, and bananas.
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Santa Mon Crimson
Address: 2901 Ocean Park Blvd #127, Our Favorite: Falafel Veggie Plate – a hearty falafel entrée, drizzled in tahini and garlic sauce and served with a side of made-to-order tomato soup, sweet potato fries, or a fresh mixed green salad.
Native Foods Address: 1114 Gayley Ave, Los Angeles CA 90024
UCLA
Westwood
Our Favorite: Poppin’ Jalapeño Burger – a filling and tasty plant-based burger patty dressed in pickled jalapeños, shallots, green goddess dressing, served on a pretzel bun. A great way to enjoy a burger that’s not made of beef!
Nekter Juice Bar
Brentwood photo from www.nekterjuicebar.com
Our Favorite: Chocolate Bliss Skoop – Nekter’s plant-based soft serve, a healthy alternative to regular chocolate ice cream, is topped with strawberries and chocolate drizzle. It is made with cocoa, which is full of antioxidants and can boost energy and mood!
Tocaya Organic
Address: 1140 Gayley Ave,
Our Favorite: Breakfast Burrito – Beyond Meat picadillo, vegan chipotle jack, and crispy sweet potato bravas in a jalapeño tortilla. A satiating, wholesome meal that packs an enchanting mix of avors, colors, and textures.
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totaltotal wellness ▪ spring 2018 wellness ▪ spring 2019
nica
Address: 10912 Lindbrook Dr, Los Angeles, CA 90024
photo by josefin on unsplash
total totalwellness wellnessâ–Ş â–Şspring spring2019 2019
What is Aromatherapy? written by alekhya vittalam | design by valeria moreno
Aromatherapy is a type of treatment that uses natural plant extracts to promote health and well-being. It uses aromatic essential oils, and is sometimes called essential oil therapy for this reason. It is considered both an art and a science that enhances not only physical, but also emotional health.1 Essential oils are the components of a plant that provide it with its fragrant smell. Essential oils are derived from various parts of flowers, herbs, and trees; some of these parts include bark, roots, peels, and petals. True essential oils are natural and are not mixed with any other chemical or fragrance.2
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using aromatherapy In addition, massaging an essential oil dilution onto your skin can boost blood circulation and increase absorption. Areas that are richer in hair follicles and sweat glands, such as the head or the palms of the hand, have been shown to absorb the oils more effectively.3 However, before starting any aromatherapeutic treatment, be sure to talk to your doctor for potential allergic reactions!
total wellness â–Ş spring 2019
left: photo by ju desi on unsplash; right: photo by brooke lark on unsplash
Essential oils can be used in various ways. For example, you can add them to body lotions, facial toner, shampoo or hair conditioner. They can even be incorporated into liquid soap, toothpaste or mouthwash. Another way to use essential oils is to add them to a water-based solution, which you can then spray in your room. You can even add a couple of drops directly into your bath.1
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history of aromatherapy Aromatherapy has been around for thousands of years. Ancient cultures in China, India, Egypt, and elsewhere have used aromatic plant components in resins, balms, and oils for religious as well as therapeutic purposes. For example, herbs and plant medicine are an integral part of Traditional Chinese Medicine (see page 20). However, since the 19th century, medicine has become more technologically advanced and doctors have begun to focus on using chemical drugs instead.1, 4
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working of aromatherapy and its benefits Essential oils have a holistic effect on the body and can affect our mood. Specifically, research shows that oils can affect the hypothalamus of the brain, which is responsible for producing chemicals such as serotonin that are associated with positive emotions.5 Lavender, for example, can also activate the limbic system of the brain, which plays a role in controlling our emotions such as fear, anger, and pleasure. The limbic system can be stimulated by the aroma of essential oils and revive good memories, as well as bring about a sense of wellbeing.5
total wellness â–Ş spring 2019
left: photo by soorelis on pixabay; right: photo by mohamed hassan on pixabay
Because of its therapeutic effects, the use of essential oils in aromatherapy can also be helpful in alleviating depression, which affects nearly 350 million people globally.6 A research study published in 2017 in Evidence-Based Complementary and Alternative Medicine looked at 12 randomized controlled trials on the benefits of aromatherapy in improving depression symptoms. Of the 12 trials, 7 studies showed improvement in depressive symptoms, suggesting that aromatherapy does show some promise in improving symptoms of depression.6
In addition to depression, aromatherapy has also been found to be effective in alleviating anxiety and other health issues. Another study conducted in 2016 studied the effects of aromatherapy on anxiety. The experimental group inhaled rose water for 4 weeks, while the control group did not have any intervention. Inhalation of rose water fragrance in the experimental group led to a significant decrease in state and trait anxiety levels compared to the control.7 As a result, aromatherapy may be an effective tool to combat stress and overall, improve both physical and mental health.
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side effects/risks of aromatherapy Even though aromatherapy has its benefits and essential oils are safe to use, it is important to be aware of their side effects and take some precautions.
total wellness ▪ spring 2019
Aromatherapy has numerous benefits: • Manage pain • Improve sleep quality • Reduce stress, agitation, and anxiety • Soothe sore joints • Treat headaches and migraines • Alleviate side effects of chemotherapy • Ease discomforts of labor • Fight bacteria, virus, or fungus • Improve digestion • Improve hospice and palliative care • Boost immunity1 Due to its array of benefits, it is very advantageous in treating: • Asthma • Insomnia • Fatigue • Depression • Inflammation • Peripheral neuropathy • Menstrual issues • Alopecia • Cancer • Erectile dysfunction • Arthritis • Menopause1
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Oils should not be used directly on the skin and should never be swallowed without doctor approval. Carrier oils, plant oils that are used to dilute essential oils, should always be used.8 Doctors may also recommend skin patch tests. These tests are used to identify potential allergens and involve using adhesive patches loaded with suspected allergens on your skin.9 Some of the side effects of essential oils are: • Rashes • Asthma attacks • Headaches • Allergic reactions It is better to use essential oils with caution if you have the following: • Hay fever • Asthma • Epilepsy • High blood pressure • Eczema • Psoriasis1 It is also important to buy essential oils from a reliable source, as some oils are not FDA approved. Make sure to buy a quality product that is completely natural and does not contain any additives or synthetic ingredients.
most popular essential oils and their uses
eucalyptus Eucalyptus oil, in the form of lozenges and inhalants, helps to relieve symptoms of the common cold, such as a cough. The eucalyptus oil vapors act as a decongestant by clearing up phlegm and easing congestion. It is thus a popular home remedy for colds and bronchitis.
Eucalyptus oil may also help with arthritis due to its anti-inflammatory properties. It relieves muscle pain and can therefore be used when you have sore muscles after working out at the gym. In addition, eucalyptus oil can aid in alleviating symptoms associated with wounds and burns, ulcers, cold sores, bladder diseases, diabetes, fever, and the flu.19, 20
total wellness â–Ş spring 2019
left: photo by nicole honeywill on unsplash; right: photo by supergreenus on pixabay
This oil has antimicrobial properties. According to a study published in Clinical Microbiology & Infection in 2006, eucalyptus oil may inhibit the growth of or kill pathogenic bacteria in the upper respiratory tract, thereby, treating a wide variety of infections. Eucalyptol (1, 8 - cineole), an active ingredient of eucalyptus oil, is responsible for these therapeutic effects and can be used as treatment of respiratory tract infections. Nevertheless, scientific and toxicological data regarding its antibacterial action are
lacking, and its current applications are primarily focused on topical use as an antiseptic.18
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Image by pixabay.com
cypress
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Cypress essential oil is used to treat wounds and infections due to the presence of camphene, a chemical that is believed to have healing properties.15 It also has antimicrobial properties as shown in a 2014 study published in Complementary & Alternative Medicine. This study found that extracts of C. sempervirens possess antimicrobial and antibiofilm properties.16 Cypress oil is thus used in soap-making because of its ability to kill bacteria on the skin. It is also used to treat sores, pimples, pustules, and skin eruptions. This essential oil is also beneficial for treating cramps and muscle strains due to its antispasmodic qualities that help involuntary muscle spasm relief. Some cramps are due to a buildup of lactic acid and cypress oil’s diuretic properties, which promote increased urine production, can aid in relieving this discomfort. By improving circulation, cypress oil clears up cramps, aches, and pains. It is also effective in relieving
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restless leg syndrome, which is a neurological condition characterized by throbbing, pulling and uncontrollable spasms in the legs. In addition, cypress oil can act as a natural deodorant with its clean and spicy fragrance, the spirits lifting and stimulating happiness and energy. It also has antibacterial properties and thus prevents bacterial growth and body odor. This essential oil can be beneficial in treating respiratory conditions like asthma and bronchitis as well by eliminating phlegm that builds up in the respiratory tract and lungs. It is best to use cypress oil in the dilute form with a carrier oil such as coconut or jojoba oil.16,17
clary sage Clary sage oil can help to alleviate stress. It helps to reduce blood pressure and elicits feelings of relaxation by calming the nervous system. Clary sage also has antibacterial properties. A research study in 2017 published by Scientific Reports examined the antibacterial activity of clary sage oil, and found that clary sage concentrations can inhibit the growth of Staphylococcus strains present in the wound, thereby treating skin infections.10 Clary sage oil is also advantageous in reducing menstrual cramps. In a study, two treatments were compared: essential oils and synthetic fragrance.
Results showed that the oil massage provided relief for the outpatients and reduced the duration of menstrual pain.11,12 Although clary sage oil has many benefits, be sure to discuss with a doctor before using it, especially for those who have low blood pressure.12-14
photo by stephen king on pixabay
take-away
total wellness ▪ spring 2019
It is evident that aromatherapy has an array of benefits, not only for physical health but also for mental wellness. Essential oils are versatile and can be easily used in various products like moisturizers and shampoos. However, it is important to consider that aromatherapy is a complementary treatment and not meant to replace any doctor-approved treatment. That being said, start pampering yourself today by incorporating essential oils in your daily routine!
References 1. “Aromatherapy Uses and Benefits.” healthline.com. (2018). 2. “What is Aromatherapy.” webmd.com. (2018). 3. “Aromatherapy: What you need to know.” medicalnewstoday.com. (2017). 4. “History of Essential Oils.” essentialoilsacademy.com. 5. “Aromatherapy on Mental Health.” (2018). 6. “The Effectiveness of Aromatherapy for Depressive Symptoms: A Systematic Review.” Evid Based Complement Alternat Med. (2017). 7. “The Effect of Aromatherapy on Anxiety in Patients.” Nephrourol Mon. (2016). 8. “How to Use Carrier Oils.” healthline.com. (2017). 9. “Allergy Testing.” healthline.com. (2017). 10. “The antibacterial and antifungal activity of six essential oils and their cyto/genotoxicity to human HEL 12469 cells.” (2017). 11. “Primary Dysmenorrhea.” Am Fam Physician. (1999). 12. “The effect of clary sage oil on staphylococci responsible for wound infections.” Postepy Dermatol Alergol. (2015). 13. “5 Benefits of Clary Sage Oil.” healthline.com. (2017). 14. “Pain relief assessment by aromatic essential oil massage on outpatients with primary dysmenorrhea: a randomized, double-blind clinical trial.” J Obstet Gynaecol Res. (2012). 15. “Camphene.” maximumyield.com. 16. “Chemical composition, antimicrobial and antibiofilm activity of the essential oil and methanol extract of the Mediterranean cypress (Cupressus sempervirens L.).” BMC Complement Altern Med. (2014). 17. “8 Surprising Benefits of Cypress Essential Oil.” draxe.com. (2017). 18. “Antibacterial effects of Eucalyptus globulus leaf extract on pathogenic bacteria isolated from specimens of patients with respiratory tract disorders.” Clin Microbiol Infect. (2006). 19. “Active Ingredients.” aromatherapyassociates.com. (2019). 20. “The health benefits of eucalyptus.” medicalnewstoday.com. (2018).
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The Cultural Roots of Plant Medicine
total wellness ▪ spring 2019
With all the antibiotics and drugs of With all the antibiotics and drugstoofimagine modern-day medicine, it is hard modern-day medicine, it is hard to imagine that plants were once used to treat lifethat plants were once used to treat threatening diseases. And yet, manylifethreatening diseases. And yet, effects many of still adhere to the naturalistic still adhere to the naturalistic effects of botanical medicine—a system as old as botanical medicine – a system as old as the first records of drug therapy. So, what the firstplant records of drugsotherapy. what makes medicine special?So, Let’s find makes plant medicine so special? Let’s find out! out!
photo by heather schrock from unsplash photo by heather schrock from unsplash
nicholas carpo | design by leslie hwang written by nicholas carpo | design by leslie hwang
What is Botanical Medicine? Botanical medicine is a medical system wherein plants are used for both disease prevention and treatment.1 Before the development of modern-day drugs, people incorporated this medicinal practice by using the extracts of different plants to treat various ailments, ranging from infections to injuries. Although early forms of this medical system were mostly based on superstition, they do have some merit. In fact, many modern drug therapies contain a variety of active compounds similar to those derived from plants.
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Take the commonly used pain reliever aspirin as an example. Salicylic acid, which is the key component of the drug, was first used in the form of powdered willow bark, and since then, it has become a powerful drug is found in jasmine, peas, clover, and many other plants.2 In other cases, pharmaceutical companies incorporate these plant compounds in many of their marketed drugs. Substances like menthol, ephedrine and even caffeine are just some of the plant compounds that make up the pills in your medicine cabinet!
East East vs West vs West From the Ayurvedic medicine of India to the herbal remedies of Ancient Egypt, botanical medicine traces its roots to many different cultures. However, as technology has developed, the popularity of some of these systems has dwindled. Nonetheless, there are two main systems that are still widely practiced today: Traditional Chinese Medicine and Naturopathy. Each with their own distinct philosophies and practices, these two systems seem to clash in a battle of east versus west.
East (Traditional Chinese Medicine)
left photo by pixabay from pexels right graphic from http://duiyaoonline.com/herbs/ huangqi.htm
Finding its origins in the heart of the orient, traditional Chinese medicine (TCM) is one of the most widespread systems of herbal healing and treatment. According to a 2000 review in The Journal of Clinical Pharmacology, TCM is based upon the philosophical model of Taoism, which emphasizes the balance of the opposites: “yin and yang.” According to this ideology, disease is caused by the imbalance of the relative positives and negatives in health.3 In this manner, prescriptions composed of multiple plants are used to restore the balance between opposing forces within the body. By compensating for a lack of certain attributes, plants serve as a remedy for the physical symptoms of disease. Cases of hypertension (or high blood pressure), for example, are thought to result from the hyperactivity of yang, and it is through the prescription of herbs like corilagin that the balance is thought to be restored.3 Similarly, such health issues can also be thought of as a result of a blockage of chi (qi) – the life force of the body.4 And, it is only through a combination of physical and herbal therapy that a normal flow can be restored. In fact, many herbal plants play a major role in TCM healing treatments.
Ginseng Ginseng is a popular dietary supplement commonly used in oriental forms of herbal medicine. However, it is most known for its anti-diabetic effects. In fact, a number of studies show that the active compounds in ginseng, such as ginsenosides, may prevent diabetes by increasing metabolism and lowering blood sugar level.6 Specifically, by stimulating pancreatic beta cells to produce insulin, ginseng promotes glucose storage in the body.6 Overall, this leads to reduced risk of hyperglycemia, which is a major indicator of diabetes. So, the next time you think about feasting on desserts, perhaps consider taking a tablet of ginseng to lessen the guilt.
The astragalus root is deeply embedded in TCM practices as one of its most important tonic herbs, meaning it can treat a wide variety of diseases and body disorders. Administered in a variety of ways, as powders and capsules, for example, astragalus is most commonly known for boosting immune function. More recently, one 2016 review published in the American Journal of Chinese Medicine showed that astragalus can be used to help fight various gastrointestinal cancers such as that of the colon.5 Specifically, the administration of Astragalus saponins (a common active compound found in plants) has been shown to inhibit tumor growth, prevent proliferation, and even help to control already active cancers. In fact, the plant may even be more effective in cancelling out the negative side effects of modern drugs, as less risks are involved in astragalus. In any case, it might be time to try simmering a few slices of that odd yellow root to make a nice warm cup of tea!
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total wellness ▪ spring 2019
Huang Qi (Astragalus)
West (Naturopathy) Based on ancient medicinal history of Germany, naturopathy is founded in the Western ideology of non-toxic natural therapy. However, since its development over time, many variations have synthesized practices from North America and all throughout Europe. As a medical system, naturopathy focuses on treating the underlying causes of diseases and empowering patients to be responsible for their own health.7 Aside from simply using plants and herbs to treat ailments, naturopathy emphasizes the treatment of the whole person. Unlike TCM, diseases are not caused by abstract forces, but rather by a combination of physical, mental, and emotional causes.7 Nonetheless, plants still play a major role within this medicinal system as the plants are used in aiding the body’s natural healing process and treating internal imbalance.
Butterbur
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Amica Particularly valued within systems of European plant medicine, arnica is used by herbalists to prevent inflammation, swelling, and even bruising.8 It is normally applied as a gel or ointment; however, it can also be used as an adjuvant agent in the form of a ‘cooling cream’ to aid in pain management and the prevention of post-surgical side effects such as swelling. In fact, one 2016 systematic review in the American Journal of Therapeutics claims that in some cases, arnica may serve as a good alternative to non-steroidal anti-inflammatory drugs, as it is highly tolerable with very limited side effects.9 For example, the topical application of a small gel strip of arnica has been demonstrated to be just as effective as ibuprofen in remedying the symptoms of the wear and tear of joints, also known as osteoarthritis. However, other studies found no differences in comparison to post-surgical placebos, so it is important to take the aforementioned benefits with a grain of salt.9
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Often used in naturopathic healing treatments, butterbur is a large-leafed plant best known for its anti-inflammatory effects. By inhibiting the formation of leukotrienes and prostaglandins, which are both involved in initiating allergic reactions, butterbur can serve as a treatment for seasonal allergies.10 However, butterbur can be used as a remedy for a variety of ailments, not just allergies. In fact, butterbur also contains many active compounds including petasin that help to prevent migraines and chronic headaches by reducing the excessive contraction of smooth muscles.10 So, maybe butterbur pills could be your next go-to solution for those annoying headaches you keep getting!
The Clash Both TCM and Naturopathy shed light on some interesting perspectives on health. Comparing the two systems of medicine, both emphasize holistic approaches to treating complicated diseases. In addition to plant remedies, TCM and Naturopathy similarly recommend exercise and therapy to heal the body in its entirety. However, that does not mean that these medicinal systems are exactly the same! Although TCM and Naturopathy may be similar on some fronts, the principles that they are based upon create some important differences, the most interesting of which lies in their specific herbal prescriptions. While naturopathy focuses on the effects of a single herb or plant extract, Chinese herbology stresses the combination of particular herb-to-herb interactions.11 That is to say, in TCM, traditional remedies involve the use of a “principle herb” as well as “adjunctive herbs” to provide a complete cure to any disease. Thus, one herb may help to cure major symptoms, while other herbs may help to prevent side-effects. Take the commonly used minor cinnamon & peonia combination (xiao jian zhong tang), which is used to increase the flow of chi within the spleen.12 In this case, malt sugar acts as the principal herb while the other constituents including cinnamon, ginger, licorice, dates, and peonies serve to harmonize the yin and yang. Altogether, this prescription alleviates abdominal pain constituted by a deficiency of yang in the spleen.
The Bottom Line
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Before you try to make your own herbal remedies, it is important to know that there are still major disputes regarding the effectiveness of certain plant remedies.11,13 In fact, even with the vast technologies we have today, it is hard to assert with certainty the effects of plant extracts on our bodies. But, there is still hope! Many praise the wonderful healing effects of plant alternatives. Thus, you could always try them—just make sure to consult your doctor!
References 1. “Botanical medicine: a European professional perspective.” Paradigm Publications. (2001). 2. “From a tree, a ‘miracle’ called aspirin.” cnn.com. (2010). 3. “Review: Drug Therapy in Chinese Traditional Medicine.” J Clin Pharmacol. (2000). 4. “Traditional Chinese Medicine (TCM).” verywellhealth.com. (2018). 5. “Astragalus membranaceus: A Review of its Protection Against Inflammation and Gastrointestinal Cancers.” Am J Chin Med. (2016). 6. “Ginseng and Diabetes.” Am J Chin Med. (2005). 7. “Naturopathy.” takingcharge.csh.umn.edu. (n.d.). 8. “Arnica.” yourhealth.com.au. (n.d.). 9. “Effectiveness and safety of Arnica montana in post-surgical setting, pain and inflammation.” Am J Ther. (2016). 10. “Petasites for Pain and Inflammation.” ndnr.com. (2012). 11. “What psychologists should know about homeopathy, nutrition, and botanical medicine.” Prof Psychol Res Pr. (2009). 12. “Minor Cinnamon & Peonia Combination (Xiao Jian Zhong Tang).” acupuncture.com. (n.d.). 13. “Adverse effects of herbal medicines: an overview of systematic reviews.” Clin Med. (2013).
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Spices & Herbs
in Cultural Foods around the World
total wellness â–Ş spring 2019
Are you scared of getting sick? Do you have a sore throat? Well, spices and herbs may be the key to your problems. Spices and herbs not only taste good but also benefit your health. According to numerous studies, spices and herbs may alleviate different types of pains or problems in the body. There is a vast array of spices and herbs from around the world, each with its unique purpose, flavor, taste, and culture. Join me as we take a quick tour around the world of the different herbs and spices that are utilized in each cuisine.
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image by atulkprajapati2000 on pixabay
written by yashaswi pinnamareddy | design by stephanie chen
Latin American Cuisine CHIMICHURRI • What is it?
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Derived from Argentina, Chimichurri is a mix of herbs consisting of parsely, oregano, cilantro, and garlic. Chimichurri tastes slightly bitter and grassy, but offers a fresh and savory flavor to dishes.1
• Health Benefits:
top: image by H ansLinde on pixabay image by 196 flavors
One of the star ingredients in this herb is parsley, which strengthens the heart, as well as the digestive and immune systems. Furthermore, parsley protects against bacteria (antibacterial) and reduces inflammation levels. To add a kick in your salads, meat, or seafood, try chimichurri!1
Italian Cuisine BASIL • What is it? Part of the mint family, this flavorful, green leaf originates from Asia and Africa. Basil leaves come in many variations, such as Thai basil, lettuce basil, cinnamon basil, and sweet basil. The herbal basil used in tea and oils is called Holy Basil, also known as Tulsi.2 Basil has an initial peppery taste which later leaves a sweet taste in the mouth.3
Some of the key vitamins and minerals in basil are vitamin A, C, and K, calcium, iron, and manganese. Vitamin A promotes healthy eyesight while manganese promotes good blood flow. According to the 2014 study published in the Journal of Ayurveda and Integrative Medicine, Holy Basil is used in Ayurveda (a form of alternative medicine) as it encompasses numerous healing qualities. For example, basil provides antiviral, anti-inflammatory, antidepressant, and anti-anxiety properties. Holy Basil combats psychological stress through the normalization of blood sugar levels and provides positive effects on cognitive functions such as memory. The benefits don’t stop there. In the form of an essential oil, basil may help to treat wounds, infections, and acne. Next time you eat a very cheesy pizza or a creamy soup garnished with basil, do not feel so guilty about what you are eating since basil has your back!4
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• Health Benefits:
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Mediterranean Cuisine TARRAGON • What is it? This herb originated from Siberia but was later introduced to Europe and the Mediterranean in the late 1500s as an ornament for a royal family’s garden. Nowadays, tarragon is used in both French and Mediterranean cuisines. Usually tarragon is bittersweet and provides a fresh and distinct aroma when incorporated in Mediterranean dishes.5
• Health Benefits: Furthermore, tarragon is also popular for its medicinal effects. As mentioned in the 2016 study published in the Journal of Pharmaceutical Biology, tarragon offers anti-inflammatory properties and is palliative. Fresh tarragon is a great herb for flavoring omelets, grilled chicken, mushrooms, vinegars, and mustards. If you want to have a soothing breakfast or meal, then fresh tarragon is the way to go!5
ZAA’TAR
top: photo by megha mangal from pexels Photo by Joshua Moussa on Unsplash
total wellness ▪ spring 2019
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• What is it?
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Za’atar is a mix of oregano, sumac, cumin, sesame seeds, kosher salt, and black pepper. Originally from the Middle East, this spice and herb blend has become popular in numerous Mediterranean dishes. Za’atar adds a toasty, tangy, and sometimes nutty flavor to many Mediterranean dishes, making it a must-have spice blend in the kitchen.7
• Health Benefits: Benefits of this popular herb mix include higher cognition and protection of the immune system. Other health benefits in za’atar include anti-inflammatory effects and respiratory relief. If you want to top off hummus, toast, salads, fried eggs, or mediterranean sandwiches with a tangy or toasty flavor, then za’atar definitely belongs in the kitchen!8
SUMAC • What is it? Is sumac the poisonous plant? Yes, but that is different from the sumac in this article, which is a spice and is not poisonous. This spice is native to the Middle East. The sumac bush produces deep, red berries which can transform into the coarse, spice powder known commonly as sumac (again non-poisonous)! Sumac provides a tangy, lemony flavor which is less tart than lemon juice.9
top: image by manfredrichter on pixabay ; middle: image by Xtendo from pixabay ; bottom: image by rawpixel from pixabay ;
Middle Eastern Cuisine
• Health Benefits: The flavor profile of sumac is unique just like the health benefits it offers. According to the 2014 study in the Journal of Research in Medical Sciences, sumac may help lower risk of diabetes and cardiovascular diseases. This can be explained by a 1991 study in the Journal of Biomedicine and Pharmacotherapy, that showed Malondialdehyde (MDA) is a chemical compound which seems to be higher in diabetic patients.11 Sumac reduced MDA levels in diabetic patients in the 2014 study, which indicates sumac may indeed help lower risk for cardiovascular diseases and diabetes. Commonly used as a dry rub, marinade, or dressing, sumac pairs well with vegetables, meat, and fish. Do not miss out on sumac and its amazing health benefits!10
SAFFRON • What is it? Saffron originates from the purple crocus, which grows well in Spain. Originally from central Asia, this unique, luxurious spice adds a nice color and a distinct, flowery aroma to many Middle Eastern dishes.12
• Health Benefits:
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This exotic spice provides unique and varied medicinal properties as mentioned in a 2010 study published in the Journal of Pharmacognosy Review. For instance, saffron not only provides anti-inflammatory effects but also reduces the risk for cardiovascular diseases. In addition, saffron contains antioxidants and improves memory and learning. Saffron increases blood flow in the retina and can also act as an antidepressant. If you want to add aroma to your rice, soup, or sweet dish, then buy some saffron (it may be expensive but you can find it at Trader Joe’s)! Or, stop by the famous Saffron and Rose Ice Cream shop here in Westwood and check out the magnificent flavor!13
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Indian Cuisine TURMERIC • What is it? Turmeric is a well-known spice, also known as the ‘Golden spice.’ This spice originates from India. The root-like stem of a plant called Curcuma Longa produces the yellow, turmeric powder. Turmeric’s bright, yellow color is responsible for the golden, yellow color of curries and of golden rice. Turmeric by itself usually has a pungent, bitter flavor. However, when combined with other ingredients in dishes, the bitter taste becomes almost non-existent.14
• Health Benefits: Turmeric’s special medicinal qualities place it at the top of the spice list. Based on a 2013 study in the American Association of Pharmaceutical Scientists Journal, turmeric contains a major chemical component called curcumin, which provides anti-inflammatory and antiseptic properties. Moreover, turmeric is anticarcinogenic, antimicrobial, and an antidiabetic. One unique benefit turmeric offers is protection against ulcers. Furthermore, the golden spice may potentially alleviate symptoms of spinal cord injuries or Alzheimer’s disease. More research needs to be done in those areas however. 15 Try adding turmeric in curries, desserts, and in hot milk! Adding turmeric in hot milk may sound gross at first, but a touch of turmeric, black pepper, and honey (‘golden milk’) tastes delicious. Turmeric milk may help improve memory and help reduce cardiovascular diseases! To reap the wonders of this spice, incorporate some in your cooking!16
Garam masala (translates to ‘hot spice’) is a mix of the following sweeter spices: cumin, cardamom, nutmeg, cinnamon, cloves, pepper, and coriander seeds. It originates from India, and adds a spicy and sweet flavor to keep your body warm.17
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• Health Benefits:
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Consisting of diverse spices, garam masala offers a broad range of health benefits. According to a 2014 study published in the Asian Pacific Journal of Tropical Biomedicine, the cloves in the garam masala are key to its antimicrobial activity and healing properties. Furthermore, cloves have high amounts of essential oil (~18%) in comparison to some of the other spices.18 Apart from cloves, cardamom also provides other health benefits in garam masala. According to a 2017 study in the Lipids in Health and Disease Journal, cardamom ameliorates liver damage and has the potential to reduce obesity since it lowers fat deposition in the body. This staple blend, along with common cilantro leaves is what you want to keep in your cabinet if you plan on cooking some meat or vegetable curries!19
top: image by stevepb on pixabay ; middle left: image by Dani Rendina from unsplash
• What is it?
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GARAM MASALA
East/Southeast Cuisine GALANGAL ROOT (THAI GINGER) • What is it? Galangal root, also known as Siamese or Thai ginger, is part of the rhizome family along with regular ginger and originates from Thailand, Indonesia, and Malaysia. Galangal has a sharp citrusy and earthy flavor unlike the spicy tang of regular ginger.20
This ethnomedicinal plant, according to a 2017 study from Pharmacognosy Review Journal, has the potential to be a bioactive drug compound. Different parts of the plant have been analyzed and extracted for its antibacterial and anti-inflammatory properties. Due to Thai ginger’s high biological activity when extracted, research is exploring the potential therapeutic effects it may have in preventing diseases such as cancer. To reap its unique flavor and benefits, one can incorporate Thai ginger in soups and stews.21
SZECHUAN (SICHUAN) PEPPERCORNS • What is it? Szechuan peppercorns are popular in many szechuan dishes. These peppercorns come from the prickly ash shrub plant, known as Zanthoxylum. They originate from Asia and were used to add heat in Northern Chinese dishes before the arrival of the hot chile. Szechuan peppercorns are not related to black or red peppers at all; in fact, the peppercorns offer a slight citrus sweetness taste with notes of pine and lavender.22
• Health Benefits: These peppers have pungent agents that excite sensory neurons. The peppers provide tingling and buzzing sensations that may help alleviate pain (i.e. a natural anesthetic). As result, these peppers have been widely used for treating toothaches and orofacial pain as part of traditional folk medicine. A 2008 study from the Nature Neuroscience Journal has discovered some of the mechanisms which szechuan peppers operate upon, providing better evidence that these peppercorns are useful in numbing and perhaps may have other roles in other inflammatory pathways if researched further. Try incorporating both peppers and szechuan peppercorns in your food next time, since the numbing will reduce the heat from the peppers!23
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top: image by Suanpa on pixabay ; middle: image by fallowrw from pixabay ; bottom: image by flomo001 from pixabay
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• Health Benefits:
Take Home Message: These 10 spices are handy to have in your kitchen! The significant health benefits these spices offer and the diverse flavors are a great way to enhance your diet. If you want to cook authentic, cultural food, incorporating the respective spices is a great start! If Bobby Flay, a famous world chef, always uses spices and herbs in his dishes to bring out the authentic flavor - so can you!
Photo by Paolo Bendandi on Unsplash ;
Disclaimer: Moderation is key! When trying out these new spices or herbs, try to achieve a balance in your diet.
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References 1. “Easy 5-Minute Chimichurri Sauce.” Happykitchen.rocks.(2017). 2. “Why Basil is Good For You.” fromthegrapevine.com. (2015). 3. “Basil.” gourmetgarden.com. (2014). 4. “Tulsi- Ocimum Sanctum: A Herb For All Reasons.” J Ayurveda Integr Med. (2014). 5. “Tarragon: Greek Herbs and Spices.” thespruceeats.com. (2017). 6. “Antinociceptive and Anti-inflammatory Effects of the Aerial Parts of Artemisia Dracunculus in Mice.”Pharm Biol. (2016). 7. “Za’atar Spice Blend.” themediterraneandish.com. (n.d.). 8. “Health Benefits of Za’atar.” healthmagazine.ae.(2016). 9. “Inside the Spice Cabinet: Sumac.” thekitchn.com. (2016). 10. “The Effect of Sumac (Rhus coriaria L.) Powder on Insulin Resistance, Malondialdehyde, High Sensitive C-Reactive Protein and Paraoxonase 1 Activity in Type 2 Diabetic Patients.” J Res Med Sci. (2014). 11. “Malondialdehyde (MDA) Level in Diabetic Subjects. Relationship with Blood Glucose and Glycosylated Hemoglobin.”Biomed Pharmacother.(1991). 12. “Saffron, Ginger, Salt, and Other Spices.” factsanddetails.com. (2011). 13. “Crocus sativus L.: A Comprehensive Review.” Pharmacogn Rev. (2010). 14. “What is the History of Turmeric?” pbs.org. (2015). 15. “Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials.”AAPS J. (2013). 16. “10 Benefits of Golden (Turmeric) Milk and How to Make it.” healthline.com. (n.d.). 17. “The Origin and History of Garam Masala.” desiblitz.com. (n.d.) 18. “Clove (Syzygium aromaticum): A Precious Spice.”Asian Pac J Trop Biomed. (2014). 19. “Cardamom Powder Supplementation Prevents Obesity, Improves Glucose Intolerance, Inflammation and Oxidative Stress in Liver of High Carbohydrate, High Fat Diet Induced Obese Rats.”Lipids Health Dis. (2017). 20. “What’s the Difference Between Galangal and Ginger?” thekitchn.com. (2016). 21. “A Review on the Pharmacological Activities and Phytochemicals of Alpinia officinarum (Galangal) Extracts Derived from Bioassay-Guided Fractionation and Isolation.” Pharmacogn Rev. (2017). 22. “Szechuan Pepper: A Different Kind of Heat.” spiceography.com. (n.d.) 23. “Pungent Agents From Szechuan Peppers Excite Sensory Neurons by Inhibiting Two-Pore Potassium Channels.” Nat Neurosci. (2008).
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nature:
an oasis to a positive mind written by jessica nunez| design by aleisa quach
total wellness ▪ spring 2019
Imagine the following scenario: the crippling doom of finals week is approaching, which means you have a fifteen-page paper due in less than a week. Determined, you sit in a study hall to begin writing the paper; however, you face the inevitable writing enemy of all — the writer’s block. Luckily, you are fortunate to live in Los Angeles where you can experience the forest or the ocean at your convenience. Whether that be a walk in the UCLA Mildred E. Mathias Botanical Garden or a coastal hike in Malibu, nature is closer to you than you realize, offering a source of inspiration, productivity, and relief to combat that creative block.
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creatively inspired Take a stroll in the Botanical Garden, and a new idea for your history paper may eventually spark. In a 2016 study from Greater Good Magazine, researchers found that being in nature reduces anxiety,increases your attention capacity, and allows you to better connect with others.1 This suggests that nature can reduce attention fatigue and negative thinking, thereby inspiring creative thought. Researchers in a 2012 PLOS ONE study also found that nature has restorative effects on the attentional system mediated by the prefrontal cortex, which blocks distracting information.2 This idea contributes to the Attention Restoration Theory (ART), suggesting that the calming environment in nature can help to strengthen attention levels.2
total wellness â–Ş spring 2019
As a result, perhaps consider writing your paper in a natural environment instead of a study hall. Nature can spark creativity and bring about tranquility of the mind, which may help you feel more inspired in the writing process.
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Exposure to the natural environment can not only spark creativity but also improve productivity. In a 2012 study published in Journal of Affective Disorders, researchers examined the short-term memory span of participants with major depressive disorder (MDD) who took a 50-minute walk in either a natural or urban setting. Results found that individuals in nature experienced more cognitive benefits to their short-term memory span compared to those in the urban environment.
relieved Stress occurs when you feel like you do not have the capability to complete particular demands. This can lead you to feeling overwhelmed, especially at school when assignments seem to endlessly pile on top of one another. However, a quick step into nature may possibly be the fix.5 In a 2011 study in Journal of Environmental Psychology, participants experienced less muscle tension, coupled with a more complete recovery from their stress, when they were exposed to natural landscape scenes.5 This suggests that mere exposure to nature can alleviate stress not only mentally, but also physically. A temporary reduction of stress symptoms may therefore not seem too challenging after all.
According to the American Heart Association, nature has also been shown to relieve feelings of distress.6 A 2018 study published by Harvard Medical School found that depression and anxiety can be reduced simply by a walk in nature.7 Specifically, individuals who took a nature walk reported minimal activity in the prefrontal cortex — a brain region active during negative thinking.7 This serves to show that a walk to nature can be therapeutic during times of stress, which may include exams.
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total wellness â–Ş spring 2019
If that is not a convincing note to visit nature already, you can also create your own personal plant sanctuary in the dorms and apartments. In fact, merely adding plants to a room can optimize productivity. In a study, researchers found that houseplants can improve ones concentration by 15% by fostering a personal connection with nature .4 This statistic is encouraging because it further suggests that plants have a positive impact on your productivity, which may possibly help to efface your writer’s block. Sounds cool, right?
final thoughts on nature The Bottom Line
At UCLA, you are surrounded by greenery in all directions, whether that is the Botanical Garden, Wilson Plaza or Royce Hall Quad, among other locations. Being in nature not only boosts creativity and productivity, but also relieves stress mentally and physically. Therefore, take advantage of the beautiful landscape on campus, and go out for a stroll in nature!
References 1. “How Nature Can Make You Kinder, Happier, and More Creative.” Greater Good Magazine greatergood.berkeley.edu. (2016).
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2. “Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings.” PLOS ONE. (2012). 3. “40-second green roof views sustain attention: The Role of Micro-Breaks in Attention Restoration.” J Environ Psychol (2015). 4. “Interacting with Nature Improves Cognition and Affect for Individuals with Depression.” J Affect Disord. (2013). 5. “Houseplants Make You Smarter.” J Environ Psychol (2011). 6. “Spend Time in Nature to Reduce Stress and Anxiety.” heart.org. (2018). 7.“Sour mood getting you down? Get back to nature.” health.harvard.edu. (2018).
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Planting Health Into Your Life, One Succulent At a Time written by andy zhu| design by danielle sumilang
total wellness ▪ spring 2019
As you walk into your friend’s apartment, you notice a green plant sitting on your friend’s windowsill. You start realizing that you have been seeing a lot more plants within households recently and you’re probably wondering, “What are these things?” Recently, there seems to be a rising trend of indoor gardening, especially with millennials, involving succulents. Succulents are plants that store water in their bodies (such as cacti). But you are probably wondering why succulents have become so popular, what the health benefits are, and where to even start. Let’s dive into the world of succulents together.
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A Community of Young Succulents Recently, there has been growing interest in gardening, and succulents are very accessible for beginning gardeners. One reason for this is that these types of plants can survive in environments without much rainfall, which is perfect for the Southern California weather. In addition, there has been a rise in social media influencers showcasing their own succulents, creating a domino effect of more and more people raising succulents.2 As of 2018, the National Gardening Survey found that younger households, consisting of individuals between the ages of 18 and 34, have reached an all-time high participation in gardening, occupying 29% of the population of gardening households. Additionally, average spending on gardening has grown to $503 per gardening household; this is up $100 from the previous year. This growing community of young, passionate adults about succulents is due to the affordability of succulents.1
Cultivating Health However, if you’re still wondering why you should pour time and resources into raising a plant, there are several health benefits associated with it. A study conducted by the Agricultural University of Norway found that there was a 60% decrease in sickness rates in office spaces with plants compared to offices without. This could be because plants create about 10% of moisture in the atmosphere. Thus, the more plants there are the higher the humidity and the lower the chance of dry skin, colds, sore throat, and dry cough.6 Our respiratory system is lined with moist membranes, and in cold, dry atmospheres, these membranes are less moisturized, causing them to be less effective in preventing dirt, dust, viruses, and bacteria from reaching our lungs and the rest of our body.4
Additionally, a study conducted in 2008 by the University of Michigan found that interacting with plants outdoors or indoors can increase memory retention up to 20%. So, for those who like to stay home to study perhaps keeping a plant around will help with all the memorization.5 Thus, while plants are not necessarily the cause of a healthier mind and body, there is an apparent correlation between raising a plant and improved health.
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TITLE PAGE PHOTO FROM ROV CAMATO ON PEXELS BOTTOM LEFT PHOTO BY FREEPIK UPPER RIGHT PHOTO BY FREEPIK UPPER LEFT PHOTO BY ELEMENT5 DIGITAL ON PEXELS BOTTOM RIGHT PHOTO BY FREESTOCKS.ORG ON UNSPLASH
total wellness â–Ş spring 2019
Furthermore, an experiment comparing individuals who work with and without plants found that those who work with plants felt more relaxed and less stressed than those who work without plants. This suggests that active interaction with indoor plants can result in less stress physiologically and psychologically. In fact, those who worked with plants reported lower blood pressure and less pressure on the sympathetic nervous system.7
Getting Started You are probably wondering: Where do I even start? Well, some of the most popular, affordable succulents to raise include the burro tail, aloe vera, and jade plant, just to name a few. Here’s a short step-by-step guide on how to raise a succulent:
Choosing a Plant
Your living conditions will affect which plant you choose. If your living space has little access to sunlight, look for low-light succulents and the opposite if your living space has a lot of sunlight.
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Creating a Pot Mix
Your succulent will be in a pot, so have a potting mix with suitable aeration and drainage. You can find suitable potting mixes at your plant nurseries; other options include a basic cactus soil mix for succulents or the African violet mix.3
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Having a Relevant Container
Make sure your container has drainage holes and is slightly bigger than the nursery container you bought your succulent in so that your succulent has space to grow.
Fertilizing
Spring and summer are the most critical times to use fertilizer because your plant is actively growing during then. Thus, make sure to provide sufficient nutrients to your plant during appropriate times. An effective fertilizer for succulents is an all-purpose, low-balanced, water-soluble fertilizer. It is recommended to use half the amount of fertilizer suggested on the package as succulents do not require as much fertilization as a normal plant.3
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Avoiding Over-Watering
While it may sound like a good idea to always water your plants, the soil can only hold so much water. Thus, try watering once per week so that your plant gets just enough water. If, however, you add a larger amount, make sure the soil has enough time to dry out before the next watering.3
4 Finding a Sunny Spot at Home Succulents are reliant on sunlight for growth. The most common area to place a succulent is on a windowsill.
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Closing Thoughts Raising a succulent requires some responsibility, but it’s quite fun and engaging, especially with the vibrant, growing community. Additionally, you may come out of your journey with raising an indoor plant healthier, both mentally and physically. So, I encourage you to go out with this guide and try doing so, as you will be cultivating not only something for the world, but also a healthier, balanced life for yourself. References 1. “Gardening Reaches an All Time High.” gardenresearch.com. (2018). 2. “The Appeal of Succulents.” medium.com. (2016). 3. “A Guide to Growing and Caring for Succulents.” gilmour.com. (n.d.). 4. “How cold, dry air can cause illness and what to do when you get sick.” whio.com. (2018). 5. “Health and Well-Being Benefits of Plants.” Agriculture & Life Sciences - Texas A&M University. (n.d.). 6. “5 Health Benefits of Having Succulents in Your Home.” redonline.com. (2017). 7. ““Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study.” Journal of Physiological Anthropology. (2015).
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PLANTS + SKIN + BEAUTY written by christina pham | designed by cynthia
bui
Plants in Beauty Products?
total wellness โ ช spring 2019
Did you know that whale vomit and feces were once used as ingredients for fancy perfumes because they helped fragrances last longer?ยน Plants may not be as weird as whale feces, but they can be found in various beauty products due to their diverse benefits.
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Aloe Vera Aloe vera is a famed plant when it comes to healing and helping with skin integrity.2 Since 1500 BC, aloe vera has been used in Greece, China, and Mexico as medicine to treat different diseases and skin lesions. Even Egyptian queen Cleopatra used aloe vera as part of her regular beauty routine! Read on to see if aloe vera might be just the thing for you!
Acne
Wound Healing
You’re sick and tired of trying to get rid of that acne; no matter what you do, it just won’t go away. Lucky for you, aloe vera has antibacterial and anti-inflammatory properties that make it an effective treatment for acne! In a recent 2018 study published in Clinical Pharmacology, a cream composed of propolis, tea tree oil, and aloe vera was found to be more effective than other compounds at treating acne. The aloe vera cream successfully reduced pre-existing erythema scars, total number of acne lesions, and acne severity.5
Aloe vera may be beneficial for healing wounds. A 2019 study published in the Iranian Journal of Medical Sciences found that aloe vera is effective in treating burn wounds, postoperative wounds, and psoriasis.2 It does this by inhibiting thromboxane, which is a compound that normally prevents wound healing. Aloe vera can also increase the amount of collagen and collagen cross linking, which helps to promote wound healing.2
Burns Imagine you’re in your apartment boiling water for pasta, when you accidentally spill some on your hand. You run your hand under cold water, but make sure to apply aloe vera as well! Aloe vera is an excellent treatment for both first-degree (mild burn characterized by pain and red skin) and seconddegree (red skin with some blisters) burns.3,4 Not only does aloe vera help to heal burns, but it also reduces itching, redness, and infection.2
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Interestingly, aloe vera may be even more effective if used in combination with other acne treatments. A 2014 study published in the Journal of Dermatological Treatment found that aloe vera and tretinoin cream used together is more effective in reducing acne than either treatment alone.6 However, make sure to consult a physician to discuss which treatment method would work best for you!
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Turmeric Turmeric (Curcuma longa) is a spice that has antimicrobial and antioxidant properties. In Western medicine, specifically turmeric is also used for its anti-inflammatory effects. It is also used in non-traditional medicine for treatment of skin conditions, such as acne and uneven skin tone. Turmeric can be both consumed and topically applied.12
Protection Against Mosquito Bites In a study conducted in 2003, different types of Curcuma species including pink ginger, blue ginger, giant curcuma, and aromatic turmeric were tested for mosquito repellent activity. A 95% ethanol extract of each plant was tested on human subjects, and tumeric was found to be the most effective, protecting against mosquito bites for three and a half hours when applied at a concentration of 25 g. Also, no adverse side effects such as skin irritation occurred. Therefore, this study suggests aromatic turmeric ethanol extract can be used on the skin to effectively protect against mosquito bites. [14]
Uneven Skin tone Walking on campus from class to class is great for getting in some exercise, but all that sun exposure may be harmful for your skin. Excessive sun exposure may cause increased facial pigmentation and blemishes, but don’t worry, turmeric may help! A 2018 study published in the Journal of Medicinal Foods found that turmeric reduces skin pigmentation by decreasing the production of melanocytes, cells responsible for causing dark pigmentation.12 This is true for both topical application of turmeric powder and oral ingestion of turmeric tablet supplements.
Wrinkles
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original illustration by
Jody Unger
total wellness â–Ş spring 2019
Aging is associated with a breakdown of collagen fibers in the skin, which causes wrinkles. This process is exacerbated by sun exposure, whereby ultraviolet rays destroy collagen.13 However, turmeric may be helpful in slowing this process by acting as an anti-collagenase to prevent the degradation of collagen. A 2018 study published in the Journal of Medicinal Foods suggests that the antioxidants found in tumeric can inhibit collagenases, thereby protecting collagen fibers and as a result, reducing wrinkles.12 Generally speaking, consuming 4000 mg of turmeric supplements a day is sufficient to produce improvements in wrinkles and pigmentation.
Tea Tree Oil Tea tree oil (TTO) is an essential oil that comes from the Australian native plant, Melaleuca alternifolia. Tea Tree Oil can be found in many products, including face cleansers, soaps, toners, and treatment lotions.7
Acne In addition to aloe vera, tea tree oil is another acne-fighting agent. A 2017 study published in the Australasian Journal of Dermatology found that tea tree oil is effective in treating acne and reducing acne lesions.8, 9, 10 Its effectiveness in treating acne may be due to the antibacterial, antifungal, antiviral and anti-inflammatory properties associated with tea tree oil.11 In addition, tea tree oil products do not cause drastic side effects, and the minor side effects which can appear are similar to those caused by the use of other topical treatments. Although tea tree oil has been found to be helpful in reducing acne, its efficacy depends on the amount of tea tree oil in the product being used. Specifically, when concentration is too low, the tea tree oil product may not be as beneficial. Therefore, products containing 5% or more tea tree oil are generally considered to be the most effective in treating acne.9 It is also recommended that you use tea tree oil twice a day for 4-8 weeks in order for results to be seen.9 Of course, this depends on your skin type, so be sure to start with a small amount or check with a physician before application!
References 1. “30 Interesting Facts about Makeup and Cosmetics.” Zarias.com. 2. “The Effect of Aloe Vera Clinical Trials on Prevention and Healing of Skin Wound: A Systematic Review.” Iran J Med Sci. (2019). 3. “Effect of Aloe Vera Gel, Compared to 1% Silver Sulfadiazine Cream on Second-Degree Burn Wound Healing.” J Caring Sci. (2013). 4. “Aloe Versus Silver Sulfadiazine Creams for Second-Degree Burns: A Randomized Controlled Study.” Surg Today. (2009). 5. “Treatment of acne with a combination of propolis, tea tree oil, and Aloe vera compared to erythromycin cream: two double-blind investigations.” Clin col. (2018). 6. “Effect of Aloe vera topical gel combined with tretinoin in treatment of mild and moderate acne vulgaris: a randomized, double-blind, prospective trial.” J Dermatolog Treat. (2014). 7. “A review of applications of tea tree oil in dermatology.” Int J Dermat. (2013). 8. “Tea tree oil gel for mild to moderate acne; a 12 week uncontrolled, open-label phase II pilot study.” Australas J Dermatol. (2017). 9. “Treatment of acne with tea tree oil (melaleuca) products: A review of efficacy, tolerability and potential modes of action.” Int J Antimicrob Agent. (2015). 10. “The efficacy of 5% topical tea tree oil gel in mild to moderate acne vulgaris: a randomized, double-blind placebo-controlled study.” Indian J Dermatol Venereol Leprol. (2007). 11. “In Vitro Antimicrobial Activities of Commercially Available Tea Tree (Melaleuca alternifolia) Essential Oils.” Curr Microbiol. (2019).Pharma 12. “Randomized Controlled Pilot Study of Dietary Supplementation with Turmeric or Herbal Combination Tablets on Skin Barrier Function in Healthy Subjects.” J Med Food. (2018). 13. “The Potential of Turmeric and Tamarind Leaves Extract (Curcuma Domestica Val - Tamarindus Indica L) as Anti-collagenase Cream.” J Chem Pharm Res. (2017). 14. “Repellency of aromatic turmeric Curcuma aromatica under laboratory and field conditions.” J Vector Ecol. (2003). 15. “Aromatherapy, botanicals, and essential oils in acne.” Clin Dermatol. (2018). 16. “Skin Barrier Function.” Justaboutskin.com. 17. “Sebaceous hyperplasia: Treatment and home remedies.” Medicalnewstoday.com.
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Plants can have beneficial effects on your skin when ingested or used topically. Specifically, aloe vera, tea tree oil, and tumeric can help with skin problems such as acne, wrinkles, burns, and even the protection against mosquitoes. So the next time you’re at the mall, consider trying a new plant product on your skin!
original illustration by waschkultur.de
The Bottom Line
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Side Note: For a lot of the research mentioned in this article, there have only been small clinical trials conducted outside of the U.S. and some preliminary evidence. Many studies were conducted as a pilot study, lasting only for a short 4 weeks, with a small sample size. More studies and larger clinical trials must be done to fully understand the risks and benefits of using natural plant extracts and products to treat skin issues. In addition, always be careful when using natural herbs and plants to treat skin. Even though it is natural in the sense they are not synthetically made, there are still risks involved. It is a misperception that using plant products is less dangerous and has fewer side effects compared to more conventional treatments because they are “natural.” Always consult a dermatologist if any severe skin problems arise.
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PHOTO BY ANNIE SPRATT FROM UNSPLASH
total wellness â–ª spring 2019
seasonal and local: spring plants + recipes WRITTEN BY KRISTY LIN | DESIGN BY MADISON HOO freeways
what is local and seasonal produce? grown and harvested in the current season, usually determined by the climate and soil of your local area. Unsurprisingly, eating local and seasonal produce has profoundly positive impacts on not only our overall physical health, but also your community. Produce that is grown in season is cultivated and harvested during the most optimal time, which in turn boosts better nutritional content and quality.2 Interacting directly with local farmers and small momand-pop businesses when buying local produce and increase the transparency of the relationship with food, ensuring that you are feeding your body with food that is ethically and sustainably grown.
total wellness ▪ spring 2019
Health consciousness is at an all-time high, and farmer’s markets and organic foods are a staple for many who live in the Los Angeles area. A common term that you may have heard in discussions around healthy food is “local produce.” Though there is no solid definition for local produce, it is typically regarded as produce that is sold within 100 miles from where it is grown.1 Farmer’s markets are a prime hotspot for finding produce directly sourced from local areas, a healthier and more sustainable alternative to purchasing produce from industrial agricultural practices. One component of buying local is also buying seasonal, which means buying foods that have been optimally
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total wellness ▪ spring 2019
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Seasonal and local produce has higher nutritional content. Produce grown in season is more nutrient-dense than produce grown out of season due to peak harvest and natural biological cycles that support growth of particular crops during certain times of the year. In addition, produce begins to lose nutrients as soon as it is harvested, so the shorter the farm-to-table duration, the higher the content of nutrients retained.
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Seasonal and local produce tastes and looks better. Local and seasonal produce is often more fresh than the packaged veggies found in supermarkets since they are harvested in season and are directly transported from the farm to consumers. This maximizes the taste, color, and quality of the produce.
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Local produce is less expensive. The direct farmer-to-consumer transaction allows farmers to get paid the full retail cost, thereby eliminating the additional costs that are involved when larger companies are in the picture.
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Seasonal and local produce is environmentally friendly and sustainable. By reducing the travel distance between farms and consumers, local produce reduces carbon dioxide and exhaust emissions that are associated with large scale transportation. Additionally, the lack of environmentally harmful pesticides involved in most local produce helps to protect the purity of the environment.
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Local produce is safer. Local produce is often organic, growth without pesticides since local farmers generally strive for natural, quality food. Meanwhile, industrial agricultural businesses aim to maximize quantity. Once ingested, pesticides are stored in body fat and have been shown to release carcinogenic (cancer-inducing) properties as well as damaging effects on the skin, nerves, and gut.3
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Buying local produce supports local farmers and the community. By directly interacting with and buying from local growers, purchasing locally helps support their businesses, preserve local farmland, and support responsible agricultural practices.
TOP: MASHED WEBSITE; MIDDLE: EVERGREEN WEBSITE; BOTTOM: THE JAPAN TIMES WEBSITE
why buy local and seasonal?
what is in season during springtime in california? Each region has its own unique climate throughout each season, making it a more optimal area to grow and harvest certain crops over others. California happens to be a prime agricultural region, with its year-round warm climate and rich, rock-free soil. Fortunately, this characteristic supports the growth and harvest of a large variety of produce. Below are some produce that is in season during springtime in California.4
how can you eat spring produce? There are a multitude of ways in incorporate these springtime fruits and veggies into your diet. There are, however, certain spring produce that are more easily accessible and simpler to cook, a bonus for busy college students!
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total wellness â–Ş spring 2019
PHOTO BY: ERA FOOD CO-OP WEBSITE
avocado spinach beets strawberries artichoke asparagus mangoes peas potatoes apricots
avocado
total wellness â–Ş spring 2019
Avocado is a superfood, given its extremely high nutritional density and abundance of vitamins and minerals such as potassium (more than bananas!). Potassium has been found to significantly reduce the risk of heart-related diseases and preserve muscle mass.5 Avocados contain healthy monounsaturated fatty acids that support heart health and antioxidants that maintain healthy vision.6 Some ways to incorporate avocado into your everyday meals include spreading over toast, mashing to make guacamole or sauces, tossing into salads, blending into smoothies, and making pasta sauces. Below is a simple recipe for a simple healthy dish that many college students can make at home: pasta with an avocado salad sauce.7
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creamy avocado pasta: equipment needed: Large pot Food processor or blender Stove ingredients: uncooked pasta 1 medium garlic clove Âź cup fresh basil leaves 1-2 tbsp lemon juice 1 tbsp extra-virgin olive oil 1 medium avocado, pitted 1 tbsp water Âź tsp sea salt ground black pepper
total time: 15 minutes servings: 3 directions: 1) Boil a pot of salted water and cook pasta according to instructions on the packaging. 2) For the sauce: combine garlic, basil, lemon juice, olive oil, avocado, and 1 tbsp water in food processor or blender and process/blend until smooth. Season with salt and pepper. 3) Once pasta is done cooking, drain pasta and place back into pot. 4) Add the avocado sauce and stir into the pasta until combined. Reheat on stove if desired.
grow your own avocado plant: This is a fun and inexpensive way to enhance your apartment or living space!8 materials: fresh avocado pit glass jar toothpicks
spinach Spinach is rich in many vitamins and nutrients, particularly iron. Iron is a critical component of hemoglobin in our red blood cells, which help supply our body with oxygen we need in order to function. Insufficient iron levels can result in anemia, a condition marked by a lack of red blood cells that causes fatigue and shortness of breath.9 Spinach is also high in calcium, which supports bone growth, and magnesium, which maintains heart and immune health.10 Although most vegetables are healthier when eaten raw versus cooked, cooking spinach actually helps increase its vitamins A and E, protein, iron, and calcium content.11 Cooking spinach also makes it more absorbable, especially for individuals who experience digestion complications. Spinach can be enjoyed in many ways, including boiled, sauteed with some olive oil, eaten raw, or blended into smoothies! The smoothie recipe below offers a delicious healthy way to get your greens in if you don’t like the taste of spinach. You can barely taste it!12
detox spinach green smoothie: equipment needed: blender ingredients: 2 bananas 1 apple 1 cup spinach leaves 1 orange, lemon, or lime water if needed total time: 10 minutes
servings: 2 directions: 1) Peel banana and apple, slice into small pieces and place in blender. 2) Wash the spinach leaves and add to blender. 3) Squeeze the juice of 1 orange, lemon, or lime into the blender, and add water if needed.
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total wellness â–Ş spring 2019
TOP: PNG MART WEBSITE; BOTTOM: RAINBOW PLANT LIFE WEBSITE
directions: 1) Once you have finished your avocado, wash and dry the pit. 2) Fill jar with water almost to the brim. 3) Find the broad end of the pit; this is the end that should point down into the water. 4) Stick three toothpicks around the pit so that when they suspend the pit over the rim of the jar, the pit is submerged about one inch in the water. 5) Place the jar in a warm and sunny spot and replenish water as needed over time. Pit will being sprouting roots and stem in around 2-6 weeks. 6) Once the stem has leaves, move to soil in a pot and leave half the seed exposed above the soil.
artichoke Artichokes are flowering plants that are high in fiber, protein, antioxidants, and prebiotics.13 Prebiotics help support and improve the balance of microorganisms in our gut, commonly referred to as our gut microbiome, which aid our metabolism and digestion. The artichoke’s fern-like appearance with long, rigid leaves may appear confusing and difficult to eat, but don’t worry, they are not as complex as they seem! The part that is typically eaten is the heart, which is located at the base of the artichoke underneath the layers of leaves.
grilled garlic artichoke:
ingredients: 2 large artichokes 1 lemon cut into quarters ¾ cup olive oil 4 cloves of garlic, chopped 1 tsp salt ½ tsp black pepper
total wellness ▪ spring 2019
total time: 35 minutes servings: 4
directions: 1) Fill a large bowl with cold water and squeeze lemon juice from one wedge. 2) Trim the tops from artichoke and cut in half lengthwise, placing them into the lemon water to prevent browning. 3) Boil a large pot of water. Add artichokes to boiling water and cook for 15 minutes and drain. 4) Squeeze remaining three lemon wedges into medium bowl and mix in olive oil and garlic, along with salt and pepper. 5) Coat the artichokes with the garlic dip and place. on grill on medium-high heat, grilling them for 5 to 10 minutes while basting with the dip and turning frequently until the tips are slightly charred. 6) Serve with remaining dip.
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PHOTO BY: HALF BAKED HARVEST WEBSITE
equipment needed: grill pan or outdoor grill stove and large pot large bowl and medium bowl
potatoes Potatoes are a classic favorite for many, as they are very versatile and can be enjoyed in many ways. The potato is high in potassium, vitamin C, and vitamin B6, aiding in red blood cell formation and brain function.15 Compared to sweet potatoes, regular potatoes are higher in protein but lower in fiber.16 In conjunction with the low cholesterol and high fiber content, potatoes help to lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease. There are many ways to prepare potatoes, such as being incorporated in soups, roasted with other vegetables, baked, and mashed. Below is a healthified baked recipe for a long-time favorite snack of many students: french fries!17
oven baked french fries: equipment you need: oven or toaster oven baking sheet or pan aluminum foil optional: colander ingredients: olive oil or any cooking oil spray 6 Yukon Gold potatoes ¼ cup olive oil 1 tsp garlic powder 1 tsp salt 1 tsp ground black pepper total time: 110 minutes servings: 4
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BORDER: ISTOCKPHOTO WEBSITE; MIDDLE: STYLECRAZE WEBSITE
directions: 1) Slice potatoes into thick fries. 2) Preheat oven to ~425°F and line a baking sheet with aluminum foil and spread olive oil over it, or use a cooking oil spray. 3) Set aside the potatoes on paper towels or in a colander to drain the liquid from the potatoes (~2030 minutes). 4) Mix the potato slices, olive oil, garlic powder, salt, and black pepper together in a bowl or bag until evenly coated. 5) Spread the potato slices on the baking sheet in a single layer. 6) Bake for 20 minutes, then take baking sheet out and flip the fries to cook them evenly; continue baking for about another 20 minutes until crispy and golden.
what are edible flowers? Many of us eat with our eyes first. Although appearance may not directly correlate to taste, it is always nice to have visually appealing foods on our plates. You may have heard of edible flowers, which are exactly what they sound like. They are flowers commonly used in culinary cuisine to embellish dishes, but ordinary people can use them to enhance their foods as well. A 2015 study in the Journal of Agricultural and Food Chemistry found that edible flowers contain high levels of phytochemicals which contribute to antioxidant activity, making them a nutritionally functional food to add to our diets, beyond just visual appeal.18 They are also reported to contain mineral elements, namely potassium and magnesium, which support blood pressure health, muscles, and fluid balance in our bodies. Edible flowers can be simple to incorporate into many of our everyday foods and are commonly used as garnishes on salads and smoothie bowls to enhance the aesthetics, flavor, and fun. Different types of flowers carry different notes, some containing a more floral note, while others hold a more grassy, herby or fruity taste. Many edible flowers bloom in the springtime, so now is an opportune time to adorn our foods with them. Below are several common edible flowers that are seasonal during springtime.19
rose pansy lavender squash blossom
geranium cornflower
total wellness â–Ş spring 2019
There are many other ways to introduce edible flowers into our food other than as a garnish. For example, lavender and rose can be used to brew fragrant tea, while squash blossoms can be stuffed. Below is an easy recipe that incorporates edible flowers to make beautiful, simple, and fruity popsicles.20
where can you get them?
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Edible flowers can be found in several locations. The greatest selection can typically be found at farmers’ markets, and at some grocery stores. They can always be purchased online as well if they are not sold in stores near you.
fruity flower-petal popsicles: equipment you need: popsicle mold popsicle sticks (if not included with mold) ingredients: choice of yogurt fruit juice jam or fruit puree coconut water edible flowers, fresh or dried PHOTO BY: LAUREN CONRAD WEBSITE
total time: 90 minutes
directions: 1) Spoon a small amount of any combination of yogurt, fruit juice, and jam into the bottom of each popsicle mold. 2) Pour 1-2 inches of coconut water into mold and drop in a few edible flowers and use a popsicle stick to spread them throughout the liquid. 3) Insert popsicle sticks into molds and place in the freezer for 20-30 minutes until contents begin to solidify. 4) Remove molds from freezer and spoon in second layer of yogurt, fruit juice, or jam. 5) Add coconut water and edible flowers, then refreeze for about 1 hour until solid.
* Feel free to get creative! You can choose to continue layering ingredients and freezing between each layer as much or little as you would like.
There is no doubt that eating local and seasonal is more beneficial to not only our physical and mental health, but also the health of our community. Plants that are cultivated and harvested during their peak seasonal period are significantly higher in nutrients and vitamins, preserve the best taste and appearance, and buying them supports sustainable farming practices.
Although it can be difficult to set aside a time throughout our days as full-time students to seek out local and seasonal produce on the regular, doing so just once in a while can still have a positive impact on your health and body. Not only are you feeding your body foods that are at their peak nutritional value, but you are also supporting the local farmers and small businesses.
Happy seasonal and local eating!
references 1) “Why Buy Local Food? It’s Healthier for You and Better for the Environment.” foodrevolution.org. (2017). 2) “Why Eat Seasonally?” seasonalfoodguide.org. (2019). 3) “Chemical Pesticides and Human Health: The Urgent Need for a New Concept in Agriculture.” Front Public Health. (2016). 4) “California Seasonal Fruits and Vegetables.” thespruceeats.com. (2019). 5) “Everything you need to know about potassium.” medicalnewstoday.com. (2018). 6) “12 Proven Health Benefits of Avocado.” healthline.com. (2018). 7) “15 Minute Creamy Avocado Pasta.” ohsheglows.com. (2011). 8) “The Trick to Growing Your Own Avocado Plant.” apartmenttherapy.com. (2018). 9) “Iron deficiency anemia.” mayoclinic.org. (2016). 10) “Health benefits and nutritional value of spinach.” medicalnewstoday.com. (2018). 11) “6 vegetables that are healthier cooked than raw.” treehugger.com. (2016).
12) “Detox Spinach Green Smoothie.” vibrantplate.com. (2017). 13) “Top 8 Health Benefits of Artichokes and Artichoke Extract.” healthline.com. (2019). 14) “Grilled Garlic Artichokes.” allrecipes.com. (n.d.). 15) “7 Health and Nutrition Benefits of Potatoes.” healthline.com. (2018). 16) “Sweet Potato vs. Regular Potato: Which Is Better For Your Health?” medicaldaily.com. (2016). 17) “Best Baked French Fries”. Allrecipes.com. (n.d.). 18) “Edible Flowers: A Rich Source of Phytochemicals with Antioxidant and Hypoglycemic Properties.” Journal of Agricultural and Food Chemistry (2016). 19) “25 of the Best and Most COmmon Edible Flowers.” sunwarrior.com. (2014). 20) “How to Make the Dreamest Flower-Petal Popsicles.” etsy.com. (2018). 21) “Farmers Market at UCLA.” asucla.ucla.edu. (n.d.).
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total wellness ▪ spring 2019
the bottom line
ode to california’s national parks WRITTEN BY AASHI PATEL | DESIGN BY LISA LEUNG
photo taken by nicolas postiglioni from pexels.com
total wellness ▪ spring 2019
Beyond the tangle of freeways in Los Angeles and far from the vertical, cement sidewalks of San Francisco lie the secret treasures of California. Whether they be filled with luscious, emerald-toned plants or bushes lightly dusted with silken sands in russet hues, California’s National Parks manage to mesmerize and captivate their viewers at first glance. Embracing visitors with open arms, the National Parks of California easily envelope one in canyons, forests, seashores, and deserts alike. Blessed with the most national parks in the country, California has a variety of national parks that cover almost every ecosystem.¹
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The Root of it All
total wellness â–Ş spring 2019
left image taken by aditya aiyar; lower right image taken by studio 7042; upper right image taken by kun fotografi. all images are from pexels.com
More often than not, my family chooses to forsake the serenity of the Californian suburbia for the nature that stands outside the city limits. I do not think that words alone can encapsulate the unique story each National Park is capable of sharing. However, I can engage you in an organic dialogue of what it is like to explore each National Park through the five senses. Each National Park has offered me insight into ways of reconnecting with myself and inspired me to explore a more holistic approach to both physical and mental health. The senses of Sight, Sound, Smell, Touch, and Taste all provide invaluable experience to the individual at each National Park; they are what serenade and sweep each visitor off their feet.
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Yosemite National Park taught me to maintain resilience, cultivate my own “grit,” and have mental endurance in the face of trials and tribulations.
Yosemite National Park is snuggled comfortably in the Sierra Nevada, a mountain range that spans almost 400 miles.2 Entering the park is like jumping through a portal to a different world. When I first arrived, I looked up into the horizon to see what really is considered to be the crowning glory of Yosemite National Park. Before me stood the magnificent Half Dome, one of Yosemite’s most iconic sites. Half Dome towers at a shocking 8842 feet and is known for its peculiar, half-sheared side. Half Dome was originally formed when igneous rock was pushed from the Earth’s core around 65 million years ago. This solid dome was then carved in half by a glacier that invaded a vertical crack in the dome itself. The glacier then slowly carved away the layers of stone on the granite dome and created the half sheared sight we see today.3 Inspired by Half Dome’s resilience and presence even after being carved away at for years, I began to ruminate on the importance of endurance. Although the mighty Half Dome endured the effects of nature at work, it still stands strong and commands a hefty presence in Yosemite National Park. One also needs a combination of mental endurance and physical capacity in order to reach some of its more difficult peaks. Half Dome is a living example of resilience, grit, and perserverance.
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I realized that I could incorporate the strength of Half Dome into my own life. I contemplated on the essential role of resilience, grit, and perseverance in maintaining a well balanced, mental state. Defined as perseverence and passion for long-term goals, mental "grit" plays an important role in school, work, as well as in personal life. A 2019 study from Frontiers of Psychology Journal suggested that the quality of “grit” is associated with lower levels of depression, anxiety, and overall better quality of physical and mental health.4,5 Another site at Yosemite National Park that inspired me to think about hardiness was Tuolumne Meadows. These meadows are committed to withstand the challenge of growing at unusually high altitudes. The local flora endure the challenge of constantly being dried up and flooded due to glacier ice melting. Mental “hardiness” can be broken down into three aspects: commitment, control, and challenge.6 I am inspired by the brave flora and realize that these flowers do not aim to control nature and its effects on them, but rather are responsible for their own growth and resilience in the face of hardship. Similarly, I hope to apply this to my life and remain courageous in the face of difficulty.7
image taken by vladimir kudinov from pexels.com
total wellness ▪ spring 2019
Yosemite National Park Sight : Mental Endurance
The drive from my Southern Californian residence to Joshua National Tree Park can be barren at times. Before I became a hiker, I used to wholeheartedly believe that a desert had very little to offer in terms of ecosystem and visual stimuli. However, I found myself in the wrong when I saw my first Joshua Tree. If you have ever seen a Joshua Tree, you know it reaches its arms to the clear, desert sky and adorns the otherwise flat desert. The winding and complex branches contrast the linear, horizon line of the desert. Joshua Trees are part of the Mojave and Colorado ecosystem, which both constitute different areas of Joshua Tree National Park.
I wanted to create a trail mix that was inspired by the local plants and culture, as well as high in nutritional value. A spicy, earthy mix of almonds, walnuts, sunflower seeds, cayenne pepper, and paprika, this healthy snack is perfect to bring on a hike. A 2019 study from Journal of Agriculture and Food Chemistry confirms that almonds are a great source of antioxidants and fiber, which are concentrated in their brown skin. Walnuts are also rich in Vitamin E, helping to lower levels of inflammation and increase overall skin health.10,12 With this power-packed trail mix by my side, I can appreciate, even more, the natural flavors inspired by the desert ecosystem.
total wellness â–Ş spring 2019
I began to discover Joshua Tree National Park through the sense of taste. As many hikers can attest to, the quality and type of trail mix that you bring along on a hike can make or break an experience. There are very few experiences that compare to the bliss of opening a bag of trail mix while savouring the view that you just hiked for hours to see. For this reason, I ponder an extremely important question: what makes the perfect trail mix? Some factors to consider are high protein content for long lasting energy, sweet and salty flavors to please all taste preferences, and of course, nutrient density.
left image taken by pixabay from pexels.com; right image taken by irina iriser from pexels.com
Joshua Tree National Park Taste : Nutritious Trail Mixes
Joshua Tree National Park taught me to embrace creativity and gain inspiration from the world around me.
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Redwood National Park taught me how just by simply listening, we can find inner serenity and harmony.
Redwood National Park, in my personal opinion, is best enjoyed in semi-solitude. I say “semi” mainly because one of the ways I discovered the local flora and fauna was through the sense of sound. Birds chirping, tree leaves rustling, and the picturesque, babbling brook all contributed to an almost synaesthetic experience. It is often said that the soundtrack is what induces the emotions you feel during a movie. In the case of Redwood National Park, it is the conglomeration of natural sounds that heightens the hiking experience. When I left Redwood, I could not help but miss the absolute serenity that the visit had provided me. I attribute this to the natural soundtrack. I wanted to find a close substitute for that auditory experience beyond just the typical, nature soundtracks we find on our music streaming apps. That is when I found out about binaural beats. The word “binaural” translates to using both ears. Using periodic and varied stimulation of each ear serves as the basis to how binaural beats work. Each ear is exposed to a slightly varied frequency of sound, which then is summated into a third frequency by the brain
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from the two inputs from each ear. A 2018 study from Psychology Research suggested that binaural beats can reduce pain perception, anxiety, and mild symptoms of depression when combined with other lifestyle choices. Binaural beats have also been suggested as a study aid to help students focus more when completing long term, academic based tasks.13,14 I found the usage of binaural beats to be useful when I needed a moment to relax or recollect myself. It is in no way a substitute for exploring the hidden hiking trails of Redwood and becoming “one with nature,” but it does remind me of the subtle similarities of calm and balance I felt when I was at Redwood National Park.
left image taken by creative vix from pexels.com; right image taken by zetong li from pexels.com
total wellness ▪ spring 2019
Redwood National Park Sound : Binaural Beats/Nature Sounds
Point Reyes National Seashore Smell : Aroma of Plants The way to Point Reyes National Seashore entails navigating narrow, winding forest roads and pathways that neighbor sheer cliffs. Along these paths are various farms and dairies that have raised their livestock from birth. When you visit Point Reyes National Seashore, you can expect to find yourself climbing up and down rolling green hills that are covered in the most luscious green grass. The landscape shifts from grass to sand almost instantaneously, creating a juxtaposed scene of both blue and green. Beyond the benefit of the fresh, sea air, I recall the distinct smell of the grass. There is something iconic and unique about dew-covered grass. Although the sights and sounds of Point Reyes made an impact, it was the different yet pleasant smell that defined the experience for me. Many of us may recall the smell of freshly cut grass as a harkening to summer. Others might remember the early mornings where the lawn is covered in dew. I had the privilege of experiencing both at Point Reyes. Although it was the end of November when I visited, I felt a sudden, internal warmth that pervaded my body. It felt as if I had fast forwarded to summer vacation and was about to
enjoy a day with family and friends. I began to reflect on the mixed emotion of nostalgia. What was it about the small tug at my heart and yearning for a memory? A 2019 study published in the Journal of Personality and Social Psychology found that nostalgia, although a complicated emotion, could contribute to an overall positive mood due to memories being associated with feelings of comfort and security in interpersonal relationships. I also wanted to know, on a more practice note, why the fresh pastures of grass smelled the way they did. A simple web search yielded that the scent given off by trimmed grass is actually a distress signal.15 These green leaf volatiles are the chemical compound that are released when grass is cut. Each blade of grass, whether it is chewed by the grazing cow or merely snipped at by a caterpillar, releases this signal when cut. I began to think that the whole air was filled with this chemical odor, which meant it took a lot of the individual blades of grass to create the scent. It led me to contemplate that my environment was an amalgam of small moments and little things that “added up�. It was the small moments that eventually defined the grander experience.
total wellness â–Ş spring 2019
left image taken by kaboompics from pexels.com; right image taken by derwiki from pixabay.com
Point Reyes National Seashore taught me to savour the small moments and enjoy the bigger picture simultaneously.
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Nature’s Lessons are not Limited to National Parks
photo taken by quintin gellar from pexels.com
The five lessons that I derived through the five senses are not the limit of what Nature has to offer. Nature is beautifully diverse and full of mysteries that scientists and poets alike still wonder about. Each National Park offers its own wisdom and guiding principle. Whether it be the strength of Yosemite's granite peaks or the calm serenity and sweet nostalgia Point Reyes gave, each National Park has something to offer. Redwood, Joshua Tree, and Sequoia also give meaning through their plants and wildlife. I sincerely hope you get the opportunity to explore and discover these hidden treasures for yourself. Sometimes the messages you need the most are discovered with just a little inspiration.
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References 1\ “National Park Service: California” www.nps.gov (n.d). 2“Yosemite Travel Guide” travel.usnews.com (2019). 3“Half Dome in Yosemite National Park” myyosemitepark.com (2014). 4“Grit is associated with lower level of depression and anxiety among university students: A Cross Sectional Study.” PLos One. (2018). 5“Relationship Between Mental Toughness and Physical Endurance.” Sage. (2005). 6“The Hardier You Are, The Healthier You Become.” Front Psychol. (2019). 7“Tuolumne Meadows.” nps.gov (n.d.). 8“Basic Moss Biology.” bryophytes.science.oregonstate.edu (2000). 9“Brachythecium Rutabulum: A Neglected Medicinal Moss.” Hum Ecol Interdiscip J .(2017). 1o “9 Evidence Based Health Benefits of Almonds” healthline.com (2018). 11 “Defining the Sensory Profiles of Raw Almonds.” J Agric Food Chem. (2019). 12“Antioxidant Effects and Mechanism Study of Bioactive Peptides from Defatted Walnut” J Agric Food Chem. (2019). 13 “Music for Relaxation.” J Music Ther. (2018). 14 “Efficacy of Binaural Auditory Beats in Cognition, Anxiety, and Pain Perception.” Psychol Res. (2018). 15 “Why Does Cut Grass Smell So Good?” sciencefocus.com (2019). 16 “Nostalgia and Well-Being in Daily Life.” J Per Soc Psychol. (2019).
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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:
seasonal and local: spring plants + recipes
Carol Chen, Registered Dietician Ashe Center
the cultural roots of plant medicine
Dr. Weijun Zhang, DrPH, MS, BMed (China), Adjuct Assistant Professor UCLA Center for East-West Medicine
copy-edits and review
Sarah Noorani, Rachel Tsao, Robert Valencia, Bhavya Malladi
layout revisions
Stephanie Yang, Stephanie Chen, Aleisa Quach
cover Photographed by Hannah Chew
table of contents
Designed by Madison Hoo, Aleisa Quach
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credits
Interested in reading more?
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