Spring Wellness Celebration by Total Wellness Magazine

total wellness a ucla student wellness commission publication

spring wellness celebration with swc clutter

& its impact on mental health

running & how to prevent injuries

body image & correcting its myths

first aid

cover photo by pixabay from pexels

how to help & what to do spring 2018 | vol18 | issue 3

total wellness editors-in-chief

director Prasann Ranade

copy editor

Rachel Tsao Bhavya Malladi

managing editor

Sarah Noorani

art directors

social media director

public outreach

Stephanie Yang Amy Choi

Jessica Zeng

Robert Valencia

Ayesha Parikh Christina Pham

writing

design

Jacqueline Do Regina Chi Stephanie Liu Bhavya Malladi Sarah Noorani Christina Pham Jamie Shin Sabrin Sidhu Brigitta Szeibert Prasann Ranade Rachel Tsao Robert Valencia

Stephanie Chen Amy Choi Weijia Fan Megan Ikeda Lisa Leung Danielle Sumilang Stephanie Yang Myra Zhan

advisory & review David Schechter, MD

David Wiss, MN, RDN

Family Medicine Physician

Nutritionist, Nutrition in Recovery

Giselle Jones, MSW, CMF

Marissa Podell, MS, RD

Therapist, UCLA Center for the Study of Women

Dietitian, U.S. Department of Veterans Affairs

Traci Cohen, PsyD

LeeAnn Weintraub, MPH, RD

Psychologist, Westside Psych

Nutritionist

Wendy Lin, PsyD

Psychologist, The Positive Mind

total wellness â&#x2013;Ş spring 2018

Total Wellness is a free, student-run publication and is supported by advertisers, the Student Wellness Commission (SWC), the Undergraduate Students Association (USAC), the Arthur Ashe Student Health and Wellness Center, UCLA Healthy Campus Initiative (HCI), UCLA Recreation, and UCLA Center for East-West Medicine. Contact 308 Westwood Blvd., Kerckhoff Hall 308 Los Angeles, CA 90024 Phone 310.825.7586, Fax 310.267.4732 totalwellnessatucla@gmail.com www.totalwellnessmagazine.org Subscription, past issues, and advertising rates available upon request. Volume 18, Issue 03 ÂŠ 2018 by Total Wellness Magazine. All rights reserved. Parts of this magazine may be reproduced only with written permission from the editor. Although every precaution has been taken to ensure the accuracy of the published material, Total Wellness cannot be held responsible for the opinions expressed or facts supplied by authors. We do not necessarily endorse products and services advertised. The information in Total Wellness is not intended as medical advice and should not replace the advice of your physician. Always consult a health care provider for clarification.

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.

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!

HNF is devoted to hosting fun and educational events that promote proper nutrition, an active lifestyle, and overall well-being.

Active Minds holds workshops and events to educate students and the surrounding Los Angeles community on the importance of mental health.

SEARCH (Student Education And Research of Contemporary Health) researches health topics pertinent to the UCLA student body to create interesting and educational events.

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.

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). 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.

Total Wellness is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through quarterly magazine publications.

know your resources! Each committee within SWC holds health-related programs throughout the year for the UCLA student body. Like us on Facebook or visit swc.ucla.edu to learn more, and never miss an opportunity to improve your health!

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BCC’s goal is to promote consensual sex, effective bystander intervention, and access to university resources that support survivors of sexual assault.

contents total wellness â&#x2013;Ş spring 2018

issue 03â&#x20AC;˘spring 2018

message from the director & editor’s note

student health advocates debunking eating myths

health, nutrition, & fitness fast facts about fats

sexperts your sex health

bruin run/walk running into trouble

search counting calories

cpr & first aid the abc’s of first aid

body image task force correcting the myth of body image

active minds clutter & mental health

101

bruin consent coalition sexual violence

bruinecessities keeping your body and pocket happy

total wellness trippin’ through time

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earth hiking guide

credits

a message from the director Dear reader, From the way we talk about it, good health seems to be an unachievable goal. The information around us abounds with “get healthy quick” schemes, requiring us to eat a certain fruit, go on a certain diet, or exercise in a certain way to attain this socially constructed idea of “good health.” I know I’ve shouldered through eating arugula and turmeric because “they’re good for me,” and I’ve seen countless diets come and go, all claiming to revolutionize my health. Grocery stores, fitness centers, and even hospitals share in this way of thinking, and in fact a large part of the wellness industry relies on this human desire to look and seem healthier. At the same time, it’s only when I’m sick that I seem to value my health the most. This issue you hold in your hands aims to promote a different perspective toward health and wellness. Our health is however we feel right now in this moment. Instead of wishing to change our health, why not celebrate ourselves as we are? Health means so much more than simply the absence of disease; the WHO defines it as “a state of complete physical, mental, and social well-being.” The UCLA Student Wellness Commission respects this multifaceted nature to health and well-being and explores it through its numerous committees. Your sexual health, mental health, menstrual health: there’s a committee within these pages working to celebrate it. Curious to know more about how clutter affects your mental health? Check out our article on page 80. Want to educate yourself on sexual violence? Read our article on page 96. Even better, learn more about the SWC committees dedicated toward promoting those aspects of your well-being by reading the committee pages associated with each article. If learning about your health sounds like your cup of tea, connect with us on Instagram (@uclatotalwellness), stay up-to-date with our Facebook (/uclatotalwellness), and flip through our past issues at issuu.com/ totalwellnessmagazine to learn more about how to celebrate your health. Make sure to click through our website at totalwellnessmagazine.org and subscribe to our newsletter for regular bi-weekly updates on a diversity of wellness topics! After all, we are all works in progress, so the way we approach our health should reflect that. To your good health,

total wellness ▪ spring 2018

Prasann Ranade Director

editor’s note Dear readers, I hope you are just as excited about this issue as we are! In spirit of Bruin Health Week, UCLA’s largest health event of the year, we have decided to dedicate this Spring issue to the committees under the Student Wellness Commission (SWC). These organizations all play a pivotal role in promoting awareness of health and wellness at UCLA. Therefore, utilizing our platform as a magazine publication, we hope to celebrate the important contributions that each committee has made, and is making, to the physical, mental, emotional and spiritual well-being of our student body. Within the SWC, there’s Active Minds, which advocates for mental health by creating a safe space for students to share their personal stories; Health Nutrition Fitness, which organizes fitness classes on campus to encourage students to adopt a healthier lifestyle; Bruins Consent Coalition, which puts on a clothesline display to honor the survivors of sexual violence; and many, many more. We have an article for each of the twelve committees, all of which address some aspect of the issue they are attempting to solve. For example, if you are wondering why you often feel stressed as soon as you enter a room, you may want to read the article on the psychology of living spaces on page 80. If you are one to obsess over the nutrition profile of your foods, be sure to check out the article about the different types of dietary fats on page 36. And if you know someone who has experienced some form of sexual violence, please do take a look at the article on page 96. That way, we can learn together the very nature of the problems at hand, and as a result, develop a better understanding of how we can actually tackle them. Health is all-encompassing, and I hope these articles reveal just how multifaceted it is. In order to comprehensively address the different issues of health, we need people with different areas of expertise. Hence, as a fellow organization under the SWC, we are so proud to share this honor of being part of such a diverse group of students, all of whom share the same passion for promoting health and wellness, but from a different perspective. Cheers to happiness and health, as always. Rachel Tsao Editor-in-Chief

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leadership

total wellness â&#x2013;ª spring 2018

s PRASANN RANADE Director

RACHEL TSAO Editor-in-Chief

BHAVYA MALLADI Assistant Editor

SARAH NOORANI Copy Editor

STEPHANIE YANG Art Director

AMY CHOI Assistant Art Director

AYESHA PARIKH Public Outreach Co-Director

CHRISTINA PHAM Public Outreach Co-Director

ROBERT VALENCIA Managing Director JESSICA ZENG Social Media Director

student heal student health advocates

total wellness â&#x2013;Ş spring 2018

The SHA program has been a part of the University of California, Los Angeles experience since 1974 and is one of many organizations on campus that contributes to the increased quality and comfort of campus life. The SHA program encourages students to develop a healthy lifestyle and educates students on well-being. The SHA program is under the umbrella organization of the Student Welfare Commission (SWC) and works in conjunction with the Arthur Ashe Student Health & Wellness Center, putting on health programs in the residence halls on topics concerning stress, communication, relationships, alcohol safety, and body image.

We, the Student Wellness Commission, affirm that student well-being goes hand-inhand with both physical and psychological health as well as academic success, and well-roundedness. Therefore, we tend to the needs of undergraduate students in these areas. In this way, SWC promotes the holistic well-being of the student body. Through our diverse program and projects, we address issues concerning the studentsâ&#x20AC;&#x2122; physical and mental health, campus safety, academic success, retention, and awareness about issues and philanthropy as we give the students the opportunity to take part in programs that benefit certain non-profit organizations related to UCLA or other nonUCLA organizations related to improving health and well-being of others.

total wellness â&#x2013;Ş spring 2018

debunking eating myths by jamie shin | design by amy choi

total wellness ▪ spring 2018

cover photo: freepik by topntp26

We eat approximately 1095 meals in a year and spend an average of 3.51 hours eating on a daily basis. This comes out to 1281 hours spent on eating every year.1 There is always talk regarding what to eat, from healthy alternatives of your favorite junk foods to recipe ideas for quick and easy home-cooked meals. However, there is not much discussion as to how to eat. You may wonder, “What is there to talk about? Eating is simply eating.” In this article, we will explore the truth behind three common myths about eating habits.

also improve body composition and exercise performance.6 Maintaining consistency in one’s daily meal schedules can be helpful in balancing a healthy lifestyle, but that does not mean that everyone needs to follow the same schedule.7 For example, if you exercise in the morning, it is best to incorporate more carbohydrates in your last meal of the day to preserve enough energy for your morning workout, whereas your roommate who exercises during the day may find it more beneficial to eat more carbohydrates a couple hours before heading to the gym.8

do nighttime snacks become stored as fat? ❯ It depends on the type of food you

are snacking on Not all nighttime snacks have detrimental effects on your health. Nighttime snacking is often associated with weight gain and poor health. However, a 2015 Nutrients article suggests otherwise, demonstrating that snacking can be beneficial depending on the type of snacks you munch on.2 Protein-filled foods such as a piece of whole grain bread with peanut butter or a serving of string cheese can not only satisfy your hunger at bedtime, but also improve your morning metabolism and your overnight muscle protein synthesis.3 Another 2017 study from The Journal of Nutrition found that snacks can promote positive physiological changes for muscle protein synthesis.4 When proteins from these snacks are ingested, they increase plasma amino acid concentration, thereby facilitating myofibrillar protein synthesis.4 As long as the snack is high in protein and low in calories, eating before bedtime can encourage your body to build new muscle and repair damaged muscle.4 ❯ Food is not always stored and

turned into fat

total wellness ▪ spring 2018

Contrary to popular belief that calories consumed before bedtime are stored and turned into fat, a 2009 study published in Metabolism found that food can metabolize during sleep.5 Although metabolism slows down during the earlier stages of sleep, when you enter the later rapid eye movement (REM) phase, metabolism actually speeds up.5 Therefore, instead of being stored as fat, nighttime snacks that are lowcalorie and rich in protein are metabolized during sleep. Although we place a lot of emphasis on the importance of nutrient balance in our diet, we rarely discuss the timing of the intake of these nutrients. According to a 2013 article from the Journal of the International Society of Sports Nutrition, nutrient timing may be even more important than the daily intake of nutrients.6 Findings suggest that the post-exercise period is the most critical time for nutrient intake. A proper ratio of nutrients consumed during this period can not only facilitate the rebuilding of damaged muscles and restore energy reserves but

instead of being stored as fat, nighttime snacks that are low-calorie and rich in protein are metabolized during sleep.

is dinnerware important? ❯ bigger dinnerware, more overeating Our eating environment heavily influences not only what we eat but also how we eat. The size of dinnerware can indirectly pressure people to not only waste more food but also eat past their comfort limit. According to a 2013 study published in Pediatrics, when presented with bigger plates, people unconsciously enter a vicious cycle of over-serving themselves and overeating.9 Findings from a 2016 study published in The Journal of the Association of Consumer Research also recommend the healthy habit of downsizing our dinnerware.10 Halving the size of our plates can reduce the amount of food we eat by nearly 30%, especially when the food is self-served.10 The results of a 2013 study published in the Journal of Experimental Psychology suggest that people tend to overserve when their dinnerware size increases because dinnerware serves as consumption norms which guide the amount of food that is appropriate for us to eat.11 In other words, the bigger the plate, the more pressure we feel to fill our plates and eat what is on the plates regardless of how full we feel. For example, the study showed that in Chinese buffet diners, people using large plates served 52% more food onto their plates than people using small plates.11 The size of utensils as well as the size of plates acts as environmental cues for eating patterns. Studies have found that people are more likely to take bigger bites when utensils are bigger.12 For example, people

are less likely to pile on food beyond their eating capacity if they use smaller spoons.12 People have a tendency to judge the size of an object by comparing it to nearby objects which means that people tend to over-serve food to proportionally match their oversized plates. Therefore, it is no surprise that people over-serve and over-eat food when they are given bigger utensils and dinnerware.12

distinct flavors but rather an unconscious act of chewing and swallowing. Simply put, to be conscious of how full we are and to taste all the different flavors within the food, we need to be attentive to the food as we eat. When we are more attentive to distractions other than our food, we become especially more vulnerable to the exaggerated environmental cues that encourage mindless overeating.15

❯ the bigger the plate size, the more

Eating in social settings can be a means of social facilitation. During dinner with some close friends, you may notice yourself reaching for another slice of pizza that you probably would not want to eat if you were eating alone. For many reasons, sharing food with friends makes it easier to eat more than usual. A 2017 study published in the Physiology and Biology found that people show significant increases in mood when they are eating with friends and family compared to eating alone.16 This elevation in mood influences people to evaluate the food as being better tasting, urging them to eat more than their usual amount. People are also influenced by the eating pattern of their dining partners.17 When people are eating with someone else, they often mirror eating behaviors.17 For example, when their friends eat more, people tend to eat more and when their friends eat less, they also eat less.

Using bigger plates not only presents problems for food intake but also for the environment. According to a 2013 article from the Economic Letter, food waste is a major contributor to climate change and other forms of degradation in the environment.13 Food waste promotes global climate changes by contributing to excess consumption of freshwater, fossil fuels, and CO2 emission that are needed to decompose the leftover food.13 Reducing plate size alone can help restaurants reduce food waste by nearly 20% while maintaining customer satisfaction levels.13 The previously mentioned study published in the Journal of Experimental Psychology gives another clear example of the environmental effect of big plate size.11 The study shows that in Chinese buffet diners, people using large plates ended up wasting 135% more food than people using small plates.11 Reducing plate size in all settings from hotel restaurants to our own home kitchens promotes healthy changes in both our eating habits and our environment.

does the social environment influence eating?

all icons made by freepik from flaticon

❯ distractions increase mindless eating The chances of overeating increase significantly when we are distracted, like scrolling through social media or watching TV. With such distractions, we unconsciously eat more than our normal intake. According to a 2013 article from the American Journal of Clinical Nutrition, distractions draw people’s attention away from food.14 People’s memory for how much food they have eaten during the meal is impaired, leading to overeating.14 When their attention is divided, people become less aware of the different flavors within their meal so eating no longer is about savoring the blend of

when people are eating with someone else, they often mirror eating behaviors

❯ sharing food allows more portion

control Surprisingly, further research shows that people eat less when sharing food with others. According to a 2009 study also published in the Appetite, when people share a plate of food with someone, they are more conscious of leaving their partner’s share of food.18 They are more likely to control the portion they are eating especially if the plate they are sharing the food on is smaller.18 Not only can social eating promote portion control, but it can also encourage healthier eating. A 2016 article from the the Current Opinion of Behavioral Science suggests that people are often influenced by the eating behaviors of those around them.19 Social media also influences eating choices, meaning that the more healthy food choices people are exposed to, the more likely it is that they will follow them.19

total wellness ▪ spring 2018

food we waste

bottom line Overall, there are many ways eating myths that we once believed to be true are deceiving. Healthy eating habits can start with steps as small as flipping your phone over and avoiding the urge to scroll down through Facebook during mealtime or picking up a smaller plate the next time you go into your kitchen. There is no universal eating habit that is fit for everyone but you can build your own by testing out which methods best fit you. However, it is most important to remember that being mindful of the foods you consume and how much you enjoy them are much more fundamental than the nitty gritty details of perfecting your eating habits. No one can be a perfect eater, but making an effort to be conscious of how, when, and what we eat is a step in empowering ourselves to become healthy eaters. Make one change at a time and explore which eating habits best work for you. tw

photobybyfreepik freepik photo

total wellness ▪ spring 2018

References 1. “Average hours per day spent in primary activities for the civilian population, 2016 quarterly and annual averages.” (2016). 2. “The Health Impact of Nighttime Eating: Old and New Perspectives.” Nutrients. (2015). 3. “Carbs After Dark: Breaking Down the Science.” (2016). 4. “Protein Ingestion before Sleep Increases Overnight Muscle Protein Synthesis Rates in Healthy Older Men: A Randomized Controlled Trial.” The Journal of Nutrition. (2017). 5. “Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry.” Metabolism. (2009). 6. “Nutrient timing revisited: is there a post-exercise anabolic window?” J Int Soc Sports Nutr. (2013). 7. “Meal frequency and timing in health and disease.” Proc Natl Acad Sci USA. (2014). 8. “Meal Timing for Macros: Does it even contribute to your diet?” (2017). 9. “Plate Size and Children’s Appetite: Effects of Larger Dishware on Self-Served Portions and Intake.” Pediatrics. (2013). 11. “Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste.” Journal of Experimental Psychology. (2013). 10. “Whether Smaller Plates Reduce Consumption Depends on Who’s Serving and Who’s Looking: A MetaAnalysis.” J Assoc Consum Res. (2016). 12. “Ice cream illusions bowls, spoons, and self-served portion sizes.” Am J Prev Med. (2006). 13. “‘Nudging’ hotel guests to reduce food waste as a win–win environmental measure.” Economics Letters. (2013). 13. “Plate waste in hospitals and strategies for change.” College Student Journal. (2011). 14. “Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating.” Am J Clin Nutr. (2013). 15. “Mindless Eating: The 200 Daily Food Decisions We Overlook.” Environment and Behavior. (2007). 16. “The “social” facilitation of eating without the presence of others: Self-reflection on eating makes food taste better and people eat more.” Physiology and Biology. (2017). 17. “Social modelling of food intake. The role of familiarity of the dining partners and food type.” Appetite. (2015). 18. “The effects of degree of acquaintance, plate size, and sharing on food intake.” Appetite. (2009). 19. “Social influences on eating.” Curr Opin Behav Sci. (2016).

health, nutri health, nutrition, HNFâ&#x20AC;&#x2122;s mission is to put on events that promote overall health and wellness by teaching students how best to balance a healthy diet and exercise regimen amidst their hectic college schedule. Because HNF is run completely by students, we know how difficult it can be to maintain a healthy lifestyle while juggling the requirements of college life. Part of our goal is to expose and connect students to the various fitness instructors, health services and nutrition/ fitness groups offered on campus in order to make it easier for students to practice and adopt healthy habits that will benefit them throughout their tenure at UCLA.

What is your mission or overarching goal for your committee? HNFâ&#x20AC;&#x2122;s mission is to provide UCLA students with informative resources and engaging programs to inspire participants to make healthy everyday lifestyle choices and encourage overall physical, mental, and emotional wellness. HNF focuses specifically on helping students to maintain an active lifestyle and practice mindful eating through exercise and a balanced nutritious diet. Our goal is to show students that everyone has the capability to take action and control of their health and to provide new opportunities for students to explore different ways that they can live well that suits each individual.

total wellness â&#x2013;Ş spring 2018

& fitness

POST WORKOUT REFUEL EVENT

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What are some current projects you’re working on? We held a Post Workout Refuel event on Monday April 9th outside the John Wooden Center in which we encouraged students to exercise by providing healthy snacks to eat after they completed a workout and also informed them about what nutrients are important to consume and how to best protect their bodies from injury after exercising. Later in the quarter we will have an event titled Bruins in the Kitchen (a coprogram with the CAC) in which we walk students through how to cook specific healthy recipes that are both cost and time effective as well as nutritious and delicious! What’s something you’re excited about regarding your organization or the health and wellness field at large? We are very excited about the many different areas of health and groups within the study body that HNF is able to reach with our programs and the fact that we are able to play a role in helping students to lead healthy lives in the very stressful atmosphere of college life at UCLA.

What advice would you like to give students? We want to encourage students to prioritize all areas of their health and not sacrifice their wellness, especially for any academic success. Performance and our ability to function mentally, socially, and physically are all deeply interconnected and as soon as you take steps to put your well-being first, you will see growth in other areas of life, such as school, a job, and social life! Where can students find out more about your work? You can find out more about HNF and what we do on our facebook page, SWC Health, Nutrition, and Fitness or emailing swchnf@gmail.com if you’d like to get involved!

fast facts about fats BY STEPHANIE

LIU|DESIGN BY MEGAN IKEDA

Fat. To many, it sounds like a dirty word as it is often associated with poor physical health

total wellness ▪ spring 2018

from left to right first then top to bottom: photo by irena kostenich from unsplash photo by oziel gómez from unsplash photo by neha deshmukh from unsplash photo by foodie factor from pexels photo by tookapic from pexels photo by jonas dücker from unsplash photo by nastyasensei sens from pexels photo by monika grabkowska from unsplash photo by nordwood themes from unsplash

and perhaps even food addiction. However, fat is actually essential for bodily growth and function. The fatty acids in fat are responsible for lifetime skin and eyesight maintenance.1 They also serve as building blocks for cell membranes and encasing for nerve cells.2 Still, certain types of fat are unhealthy when consumed in large quantities. Read on to learn more about how the different kinds of fat affect your health!

fats classified:

essential fatty acids (FAs):

veggies, nuts, fish, and fruits: unsaturated fats

Fat is made up of one glycerol backbone and three fatty acid chains. There are two fatty acids that are deemed essential because they cannot be synthesized by the human body. This means they can only be acquired through the foods you eat5. They are the omega-6 and omega-3 fatty acids.

• include monounsaturated and polyunsaturated fats • appear liquid at room temperature: think vegetable oils • lower LDL (bad cholesterol) and raise HDL (good cholesterol) which reduces risk for heart disease3 meat and dairy: saturated fats

omega-6 fatty acids:

• appear solid at room temperature • intake should be limited as it raises LDL levels which can clog arteries3 • of all oils, coconut oil contains the highest percentage of saturated fats whereas olive, avocado, and corn oils contain the least amounts

These fatty acids are found in many foods including seeds, vegetables, nuts, and grains. Because they are so abundant, most people are not deficient in omega-6 fatty acids5.

fried foods, commercially baked goods, and margarine: trans fat • artificial fats created via a “hydrogenation” process wherein hydrogens are added to the fatty acid chains within vegetable oil. This process creates fat that is solid at room temperature. • used in baked goods like cookies, cakes, pies, and crackers because it prolongs shelf life. Trans fats should be avoided as they are unhealthy for the heart. Fortunately, they are slowly being banned from the food supply due to consumer complaints3 • partially hydrogenated oils contain trans fats4

omega-3 fatty acids: These fatty acids are found in fatty fish, flaxseed, vegetable oils, and nuts.5 It is common for many people to be deficient in omega-3 fatty acids. Although supplements can be taken to remedy deficiencies, a more natural way to satisfy the daily requirement of omega-3 fatty acids is to add a teaspoon of flaxseed oil or a tablespoon of ground flaxseed to cereals, salads, or smoothies.5

consuming too much omega-6, not enough omega-3: Paleolithic humans consumed much more omega-3 fatty acids (FAs) than omega-6 FAs. This is not the case for Americans anymore. According to a 2004 paper published in Biological Research, most Americans consume about sixteen times more omega-6 FAs than omega-3 FAs.6

tip:

total wellness ▪ spring 2018

The best way to figure out what fats are in food is to read the food label. Beware that although fully hydrogenated fats do not contain trans fats, they are saturated fats, which are still heart unhealthy.

This new dietary trend may be not be healthy. A 2016 paper published in Nutrients found that consuming too much omega-6 relative to omega-3 FAs increases inflammation and blood clot formation.7 Another study, published in 2002 in Biomedicine & Pharmacotherapy, showed that consuming a disproportionate amount of omega-6 FAs may also increase the risk for chronic diseases such as obesity, diabetes, cancer, heart disease, and autoimmune diseases.8 This study also found that omega-3 FAs can antagonistically suppress the deletory effects of omega-6 FAs by reducing cancer cell proliferation and inflammation.8 Therefore, it is recommended to consume more omega-3 FAs. In fact, the recommended ratio of omega-6:omega-3 FAs to consume is 1:4; that is, you should consume about four times more omega-3 FAs than omega-6 FAs.9

get your vitamins! Vitamins D, E, A, and K are called fat soluble vitamins because they dissolve in fats. That is why consuming foods rich in fat-soluble vitamins with fat helps the body absorb these vitamins.10 With that in mind, below are some ways to maximize your vitamin intake: tip 1: Eat tomatoes cooked in oil rather than raw and dip your carrots in oily dressing. Tomatoes and carrots contain betacarotene, which the body converts to vitamin A. Vitamin A is good for eye, skin, bone and teeth health. It also benefits immune function.11 tip 2: Trying to wean off dressing your salad? Add nuts instead. Nuts are a great source of healthy omega-3 FAs, which also help your body absorb the vitamins from your greens. Leafy greens like spinach contain vitamins A, E, and K. Vitamin E is a great source of antioxidants and vitamin K is necessary for blood coagulation during injury.11 a word of caution:

total wellness â&#x2013;Ş spring 2018

photo by pixabay from pexels all icons from flaticon

Although fats help absorb fat-soluble vitamins, they should still be consumed in moderation as fats, compared to proteins and carbohydrates, provide the most calories.

a hearty and healthy recipe This recipe from the American Heart Association not only contains a variety of vegetables but also zero saturated fats! It is a quick, delicious low-calorie recipe great for health conscious college students on the run.

herbed veggie skillet12: Yields: 4 Servings Calories: 69 per serving Saturated Fat: 0 g per serving Sodium: 9 mg per serving ingredients: 2 tsp. canola or corn oil 8 oz. zucchini (sliced) ¼ cup sliced onion ¼ cup diced green bell pepper ¾ cup frozen whole-kernel corn ⅓ cup diced tomato 2 tbsp. water (plus more if needed) ⅛ tsp. dried basil (crumbled) ⅛ tsp. dried marjoram (crumbled) ⅛ tsp. dried oregano (crumbled to taste) pepper, to taste how to make it Step 1 In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the zucchini, onion, and bell pepper for 3 minute, or until the onion is soft, stirring frequently. Step 2 Stir in the remaining ingredients, except the pepper. Cook, covered, for 5 minutes, or until the zucchini is tender, adding more water if necessary. Sprinkle with pepper.

bottom line:

total wellness ▪ spring 2018

Fats are an important part of life as they provide fatty acids, which are necessary for the body’s construction of cell membranes, hormones, and nerve sheaths. It is important to note that when it comes to fats, your best friends are unsaturated and polyunsaturated fats as they optimize the body’s cholesterols and reduce the risk for heart disease. On the other hand, when it comes to fatty acids, most people need to consume more of the omega-3 fatty acids, which may play a role in reducing the risk of acquiring some of the most common chronic diseases like diabetes, cancer, and obesity.

References: 1. “Fat Facts: Good Fats vs. Bad Fats.” webmd.com. (n.d.). 2. “What Types of Fat Are in Food?” webmd.com. (n.d.). 3. “The Skinny on Fat: Good Fats vs. Bad Fats.” webmd.com. (n.d.). 4. “Hydrogenated Oils and Trans Fats.” webmd.com (n.d.) 5. “Essential Fatty Acids.” webmd.com. (n.d.). 6. “Omega-3 Fatty Acids and Antioxidants in Edible Wild Plants.” Biological Research. (2004). 7. “An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity.” Nutrients. (2016). 8. “The Importance of The Ratio of Omega-6/omega-3 Essential Fatty Acids.” Biomedicine and Pharmacotherapy. (2002). 9. “Good Fat, Bad Fat: The Facts About Omega-3.” webmd.com. (n.d.). 10. “A Little Fat Helps the Vegetables Go Down.” webmd.com. (n.d.). 11. “Vitamins: Their Functions and Sources - Topic Overview.” webmd.com. (n.d.). 12. “Herbed Veggie Skillet.” recipes.heart.org. (2016).

photo by andres carreno from unsplash

Modifying dietary habits can be difficult, but it is helpful to keep in mind that big changes are just an accumulation of smaller changes. You can start by cleaning up your go-to snacks. Instead of chips, cookies, or candy, may I suggest a healthy mix of dried fruit and nuts? How about some crunchy carrots with a side of light dressing? t w

sexperts sexperts What is your mission or overarching goal for your committee? Our overall goal is to promote sexual health, pleasure, communication and consent through a variety of sex-positive workshops and events on campus.

Educators, advocates, health promoters and supporters of all people, Sexperts believes that sexuality is an important part of a person’s health and well-being. We are dedicated to educating the UCLA community about sexual health, pleasure, consent and communication. As members of the Student Wellness Commission, we also show how these integrate into a person’s overall health.

What are some current projects you’re working on? Currently we are working with the Sexual Health Coalition on Sex Week and are personally hosting a series of chats called Sex in The Dark meant to help students have their questions on any sexual topic answered with special chats for survivors of sexual assault and people with differing mental health and physical ability.

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From pleasure to STIs and from contraceptives to consent, Sexperts promotes inclusive and honest discussions across campus. We help to eradicate gender based violence, engage the campus and start important conversations through workshops, panels, activities and advocacy projects.

SEXUAL HEALTH, CONSENT, AND COMMUNICATION

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We want to extend that into a youtube channel with educational videos and a Tumblr page called Ask A Sexpert where anyone can ask and receive informed answers to questions on sexual health. We also have a panel called Ask A Pornstar coming up, which hosts diverse members from all sides of the porn community. What’s something you’re excited about regarding your organization or the health and wellness field at large? We have made some great headway in the past couple years in partnering with larger on campus entities like ResLife and SHEP to further our resources and make things like free contraceptives possible on campus. What excites us most is nurturing the new members we get every year into capable and conscientious sexual health educators.

What advice would you like to give students? Sex can and should be safe and pleasurable for everyone and honest, open communication is perhaps the most important element towards not only that but all your relationships. Where can students find out more about your work? Follow us on our social medias (Facebook: UCLA Sexperts, Instagram: uclasexperts). We recruit at the start of every fall quarter and new members go through intensive (but fun) training to become Educators.

Your Sex Health by robert valencia | design by stephanie chen

is a fun and enjoyable experience for you and your sex partner(s). Talking about sex in open social contexts has been historically stigmatized, but it’s important to open up the conversation. The thing about sex is that it isn’t just fun and games–it can have a multitude of benefits for your health, both physically and emotionally. Not only that, sex affects your life in more ways than one. Sex is complex–finding the right positions, experiencing orgasms and climaxing at the right times can make the difference between bad, good, and amazing sex. But that isn’t all. Your personal health plays a big role in your sex life. No matter how experienced or inexperienced you may be, there’s always something new to learn about sex that might just make it that much more enjoyable, safe, and unforgettable.

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photo by becca tapert from unsplash

Sex. It feels great and as long as you’re doing it right,

Sex affect Your Health?

how does

Sex has effects that last beyond the pleasure of the last orgasm of the night. It can impact aspects of your mind as well as your body. Personalities can even change as a result of having or not having regular sexual intercourse and activity.

Your Physical Health Some people have argued that sex itself is a workout. With all of the thrusting, position switching, and other body movements, it makes sense to assume that calories are being burned in the process. In reality, sex may not be as calorie burning as it makes itself out to be. One 2013 study published in PLoS One examined the average caloric expenditure in sexual intercourse in young couples. What these researchers found is that sex doesn’t burn anymore calories than a brisk walk for the same amount of time. About 100 calories were burned over 25 minutes in men, and around 70 calories in women.2 These same participants also measured their caloric expenditure over the course of a 25 minute jog on a treadmill they burned nearly 2.5 times the amount of calories than they did during sex. It’s also important to mention that sexual intercourse, on average, lasts about six minutes. So don’t worry if you’re a sprinter rather than a marathoner in bed–you are definitely not the only one. But even if you do regularly go the distance, the bedroom might not be replacing the gym anytime soon. But that doesn’t necessarily discount sex as a way to improve your physical health.

It’s no secret that having positive sexual encounters can put you in a good mood. Sometimes you might have an extra spring in your step after engaging in sexual activity and studies have even shown that sexual activity may actually have some short-term destressing effects. In fact, a 2006 study published in Biological Psychology found that individuals who recently engaged in sexual intercourse were shown to be more adept at handling stressful situations such as public speaking than individuals who had not recently engaged in sexual intercourse.1 Sex is no substitute for studying, but engaging in intercourse a few hours before a final may even help you fight off stress and allow you to focus on the task at hand. That means that “procrastination sex” might actually be productive in the long run.

upper left photo by christopher campbell from unsplash downward right photo by brandi redd from unsplash upper right photo by gabriel matula from unsplash middle photo by nick karvounis from unsplash middle right photo by john schnobrich from unsplash

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Your Mood

Health affect Your Sex?

how does

Your Stress & Anxiety While sexual intercourse can have significant destressing effects, it may actually be challenging to have sexual intercourse when overly stressed. Some 2011 studies found in the Journal of Sexual Medicine have shown that high levels of stress and anxiety can negatively impact both pleasure and sexual performance in both sexes.3 Ask yourself these questions. Are you going through a tough time or rough patch in your relationship? Does it feel like you and your partner are on different wavelengths? Is it making sex less enjoyable? You’re not alone. The same study found in the Journal of Sexual Medicine showed that females experiencing relationship-related anxiety have a harder time reaching a vaginal orgasm. In men, anxiety affects sexual performance in a similar manner. Sex-related anxiety can cause problems with not only climaxing, but also becoming erect. Indeed, reaching orgasm may be more difficult in men than in women experiencing high levels of stress.

Your Drug Usage

When talking about sex and drugs, it’s always important to have an understanding of responsible, informed, and consensual sex. It is no secret that alcohol can lead you to make irresponsible and poorly informed decisions. This decision-making impairment can also cloud judgment and blur perceptions of consent. Always make sure to communicate with your partner - the earlier you communicate, the safer it becomes to engage in alcohol and recreational drug usage. Never assume consent, especially when one or both parties are inebriated, and remember that consent can change at any given moment by either party. That being said, alcohol makes us forget about our inhibitions, and it is also one of the most common drugs used by college students, and in moderation, can be a good social lubricant. Alcohol consumption, in one form or another, occurs prior to over a third of casual sex encounters. Less so, around 20%, in sexual encounters for individuals in a romantic relationship.

However, what happens to people engaging in sexual encounters who have consumed one too many drinks?

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–– Alcohol & Marijuana

There’s a common saying for

males regarding whisky and sexual

performance – feel free to google it

at your own discretion–but is it true? Does the overconsumption of alcohol really negatively impact male sexual performance? Studies, including one conducted in 2001 published in the Journal of Psychoactive Drugs, reveal an unfortunate correlation. Drinking one or two drinks won’t have too many effects on sexual performance, but too many drinks can make it difficult for men to get it up.4 If you’re planning on drinking to gain confidence, moderation is key. For women, it gets a little more complicated. Similar studies showed that self-reported pleasure increased with alcohol consumption. While this may suggest that drinking will make you more pleasurable, physical measures of arousal showed contrary conclusions. A 2013 study in the Journal of American Psychiatric Nurses Association examining the relationship between alcohol consumption and sexual satisfaction in lesbian or bisexual women showed that consuming a non-alcoholic placebo drink shared many of the same sex positive effects on pleasure that alcohol has shown to provide in hetero-normative women.5

But pleasure isn’t the only factor to look at when considering taking alcohol drink. In terms of sexual health, alcohol consumption has been shown to increase risky sexual behavior. A 2012 study published in the Archives of Sexual Behavior shows that alcohol intoxication is correlated with decreased use of condoms in men who have sex with men. 6 So while the answers aren’t exactly clear, consuming alcohol responsibly and in moderation may have positive effects on pleasure. However, binge-drinking and alcoholism are likely to have temporary or even long-term negative effects on your sexual health and more importantly, your safety. Always be cautious and remember that consent and condoms are your best friends.

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But what about marijuana? Alcohol is not the only drug that college students consume. In fact, marijuana is one of the most commonly used recreational drugs on college campuses and, with legal sales in multiple states, has become one of the most readily available drugs. Unlike alcohol use, marijuana does not seem to increase tendencies toward risky sexual behaviors such as unprotected sex, according to a 2018 study in the Journal of Addictive Behaviors. 7 However, while this study fails to examine the effects of marijuana on sexual behaviors alone, it does suggest an increased likelihood of unprotected sex when marijuana and alcohol are used simultaneously.

Some helpful resources: • CAPS - Counseling services http://www.counseling.ucla.edu/ • Ashe Center - STI Testing http://www.studenthealth.ucla.edu/default.aspx • SAA - Sex Addicts Anonymous https://saa-recovery.org/am-i-a-sex-addict/

Too Much of a Good Thing?

how much is

Like a lot of things that bring us pleasure, it’s important to know the difference between enjoyment and dependence. Being very sexually active doesn’t mean that there is necessarily a problem. But, for some people sex as well as love can be an addiction.

Sex Addiction Highly compulsive sexual behavior may be an indication of sexual addiction. Sexuality is a large and diverse spectrum, so classifying compulsive sexual behavior is not straightforward.

Sex Addicts Anonymous (SAA), is a

top middle photo by sam manns from unsplash bottom middle photo by ravi roshan from unsplash

supportive community that empowers individuals to share their experiences in order to help them recover from sexual addiction or dependency. They’ve listed six common elements to characterize addiction: powerlessness over addictive sexual behavior, resulting unmanageability of his/her life, feelings of shame, pain, and self-loathing, failed promises and attempts to stop acting out, preoccupation with sex leading to ritual, and progressive worsening of negative consequences.8

mention pornhub and chances are you will get some sort of reaction. Internet pornography is nearly ubiquitous for young adults. Whether you’ve watched it alone or with your partner, you have likely consumed porn one way or another. There is nothing wrong with enjoying pornography–it allows us to be in touch with our innate sexual nature. However, overconsumption of pornography can become problematic. If you’re panicking when reading that last sentence, don’t worry. Just because you watch a lot of porn does not mean your sex life is at risk. But for some individuals, over-consumption or reliance on pornography may impact intimacy with a partner. A 2016 review in the Behavioral Sciences showed that, while there needs to be more research conducted on this topic, past studies have shown that individuals may have trouble enjoying sexual intercourse if dependent on pornography for sexual satisfaction.9 Another 2016 study in the Journal of Sexual Medicine found that self-perceived pornography addiction has been shown to negatively impact relationships.10 While the research is still rather thin, it is important to have open conversations with your partner if pornography consumption is affecting aspects of your relationship.

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Porn Pornhub. Go up to anyone on a college campus and

bottom line

References 1. “Blood pressure reactivity to stress is better for people who recently had penile-vaginal intercourse than for people who had other or no sexual activity” Biol. Psychol 2006. 2. “Energy Expenditure during Sexual Activity in Young Healthy Couples” PLoS ONE. 2013. 3. “Anxious and avoidant attachment, vibrator use, anal sex, and impaired vaginal orgasm” J Sex Med. 2011. 4. “Alcohol, Drugs and Sexual Function: A Review.” J Psychoactive Drugs. 2001. 5. “The Relationships of Sexual Identity, Hazardous Drinking, and Drinking Expectancies with Risky Sexual Behaviors in a Community Sample of Lesbian and Bisexual Women” J Am Psychiatr Nurses Assoc. 2016. 6. “The Effects of Alcohol and Sexual Arousal on Determinants of Sexual Risk in Men Who Have Sex with Men.” Arch. Sex. Behav. 2012. 7. “What’s the harm? Alcohol and marijuana use and perceived risks of unprotected sex among adolescents and young adults.” Addict. Behav 2018. 8. “Am I a Sex Addict?” Sex Addicts Anonymous. 9. “Is Internet Pornography Causing Sexual Dysfunctions? A Review with Clinical Reports” Behav Sci. (Basel). 2016. 10. “Pornography Addiction in Adults: A Systematic Review of Definitions and Reported Impact.” J Sex Med. 2016. 11. “Satisfaction (Sexual, Life, Relationship, and Mental Health) Is Associated Directly with Penile–Vaginal Intercourse, but Inversely with Other Sexual Behavior Frequencies.” J Sex Med. 2009.

photo by william stitt from unsplash

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Sex isn’t just important for your personal relationships– it’s important for your own personal health as well. Sexual intercourse has positive effects on your mood and physical health. In fact, a 2009 study in the Journal of Sexual Medicine found a correlation between individuals who engage regular intercourse and those with a high level of life satisfaction.11 Engaging in more regular sex may possibly reduce your overall stress levels. That being said, it’s important to manage stress through other avenues as well. Too much stress can make your sexual experiences a little less enjoyable. Drugs like alcohol and marijuana can affect your sexual experience in both positive and negative ways, but practicing moderation may maximize safety and pleasure. Even with all of this, it is still extremely important to have consent between both parties and to respect that consent can change at any moment. A healthy sex life is part of maintaining self-wellness. There are many resources on campus and in the community that can help manage and improve sexual health. Organizations like Sexperts and Bruinecessities are helping provide students with sex positivity, education, and access to protection as well as contraception. If you feel that you need counseling with regards to your sexual health or mental health in general, make an appointment with CAPS or make a walk-in visit (if you’ve never been). tw

how to craft the perfect salad with total wellness! Skip the extra carbs and opt for a vinaigrette dressing!

Chickpeas, a great source of protein, can reduce cholesterol!

Mushrooms are a good source of dietary fiber!

Leafy greens are high in iron and fiber so they improve your metabolism!

Due to their high quantity of Vitamin B, cucumbers can reduce anxiety and stress!

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Tomatoes contain lycopene, an antioxidant that reduces the risk of certain cancers!

Nuts are a nutritious way to add flavor and texture!

For more nutrition tips and tricks, visit totalwellnessmagazine.org or pick up the latest issue of Total Wellness! 29

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bruin run/wa bruin run/walk Bruin Run/Walk is one of twelve committees within UCLA’s Student Wellness Commission and is responsible for putting on one of the biggest student-run events on campus every year: a 5k event in the spring that benefits the Chase Child Life Program at the UCLA Mattel Children’s Hospital. It brings together students, faculty and members of the greater LA community to benefit the children’s hospital. There will be live performances, free food and giveaways!

What is your mission or overarching goal for your committee? SWC’s Bruin Run/Walk aims to engage UCLA students, affiliates and the SoCal community at large to run for a cause greater than ourselves. Our annual 5K event is one of the largest student-run campus events, which benefits the Child Chase Life Program at UCLA Mattel Children’s Hospital. This wellrenowned program provides children who are critically ill with a memorable hospital experience and contributes to making UCLA Health one of the best care-providing facilities in the nation. What are some current projects you’re working on? All of our current efforts are going toward our big event, the 19th Annual Bruin Run/Walk 5K event: Run With Purpose, Join the Run/Walk Circus, happening on Sunday, April 29th! There will be food and drink, a play center with bounce houses and photobooths, celebrity guests, along with the 5K course. Last year, we raised over $75,000 for the Chase Child Life Program at UCLA Mattel Children’s Hospital.

What’s something you’re excited about regarding your organization or the health and wellness field at large? We couldn’t be more excited to see all our hard work and pieces coming together for our event on April 29th! We can’t wait to see people from all walks of life coming out to participate or support our event. Our physical health and well-being are not guaranteed, and it can be non-ideal for children to face such adversity at such a young age. However, seeing participants actively partaking in a healthy and hearty cause is symbolic of the community of support we have in UCLA Health and the Bruin family.

What advice would you like to give students? Run! Walk! Or, dive into a beloved or new recreational sport! Especially when faced with a challenging curriculum that UCLA provides, we feel the need to spend all waking hours studying. However, your physical health is not mutually exclusive from your mental health and academic performance. Taking a short break from being a Powell Owl may help you stay focused, balanced, and refreshed to study more effectively! Where can students find out more about your work? More information about the Chase Child Life Program at UCLA Mattel Children’s Hospital may be found at www. uclahealth.org/mattel/chase-child-life. We encourage students and all interested parties to check out our website at www. bruinrunwalk.com and our Facebook page: www.facebook.com/BruinRunWalk/. Participation discounts, featured stories and live updates are shared on our Facebook page, and our website contains more information about our cause and how to register!

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alk

MATTEL CHILDREN’S HOSPITAL

running into trouble: preventing runningrelated injuries by jacqueline do | design by amy choi

Adrenaline is pumping through your veins. The shuffle of workout music on your phone numbs the tightness you feel in your calves and shins. No pain, no gain, right? Right…until it leads to a running injury. what is it?

be causing the pain or discomfort.5

❯ simply put Running-related injuries (RRIs) are more common than runners would like to admit. Stephen Messier, director of the J.B. Snow Biomechanics Lab at Wake Forest University stated that nearly 80% of all runners injure themselves annually.1 A 2016 article in The Physician and Sports Medicine found that most running injuries occur in the knee and are caused by the high impact nature of the sport, leading to muscle overuse or overexertion.2 ❯ common running injuries

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1. Patellofemoral pain syndrome, or “runner’s knee,” is a injury in which the individual experiences generalized knee pain from moving their leg up or down.3 2. Achilles tendinitis, a good way to target people’s weakest spot! The tenderness and inflammation of the Achilles tendon that connects your lower-leg muscles to your heels can result from rapid mileage increase, improper footwear, tight calf muscles, and flat feet.4 3. Plantar fasciitis may be the culprit behind the stabbing pain you feel at the arch of your foot. Repeated impact on the tissue on the bottom of your foot, known as the plantar fascia, could

❯ symptoms Though the symptoms for each injury vary, a common thread among RRIs includes the following:6 Inflammation or swelling in the affected area from a muscle tear or aggravation Pain, either stabbing or chronic and dull Tightness in the foot muscles Blisters at points of repeated contact Exercise-related transient abdominal pain, colloquially known as “side stitches,” that feels like pain on your sides close to your ribs

photo from freepik

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risk factors A 2007 article in the British Journal of Sports Medicine states that the following risk factors may make certain individuals more prone to RRIs:

higher BMI

»» Lack of experience: Fine-tuning your running technique and knowing when to push yourself or ease up on the intensity are acquired skills. Novice runners are more likely to place additional stress on their bodies and sustain a RRI.7 »» Higher BMI: In females, a higher BMI was associated with a higher risk for having a RRI. This could be due in part to the added force on leg muscles due to the higher BMI.7 »» Male biological sex: The 2007 article in the British Journal of Sports Medicine found a slightly greater prevalence of RRIs in male participants over female ones. This may be due to the risk-taking behaviors associated with their male participants.7 Moreover, men may be more inclined to push themselves beyond their limits while running.

lack of experience

male biological sex

what can you do? These injuries present a huge dilemma for avid runners and those of us who want to incorporate running into our daily routine. To quit running is not an option, because for many individuals, running relieves stress, improves mood, and enhances overall well-being.8 So what is a better option?

step 1: awareness

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there is a solution!

You’re reading this article, so you’re already halfway there! Educating yourself about the potential injuries associated with running is the first step toward avoiding them. If you’re trying to revamp your running, consider seeking guidance from proper running technique books and tailored advice from a running specialist. According to a 2016 article in the British Journal of Sports Medicine, Dutch trail runners were more successful at preventing RRIs when they received tailored advice online as opposed to generalized advice.9 Depending on each individual’s anatomy and running history, there may be different risk factors to account for, so find out for yourself!

step 2: prevention The second critical step is taking active steps toward preventing running injuries! Though it is strongly advised that you seek personalized advice from a sports medicine physician or running specialist, here is a basic checklist for reference: Running [out] of trouble checklist: Prevent RRIs, so that you can continue to run in the long run! Stretch before and afterwards10 // This prevents your muscles from tightening up before or after a run. Additionally, if you have tightness at the arch of your foot, try moving a tennis ball along your plantar fascia. It maybe fasc-i-nating how much better it feels afterwards! Invest in proper, supportive footwear11 // Though running shoes can be expensive, they go a long way in helping prevent running injuries that could cost you even more pain and money for rehabilitation. There is a misconception that more cushioning allows for greater support or prevents injury. Interestingly, a 2012 review article in The Journal of Strength and Conditioning suggests that minimalistic footwear that has closer contact to the ground and a wider toe box allows for greater flexibility and reduces the risk of injury.12 With that in mind, stop by your local running store, tailor to your needs, and try on some shoes! The impact you feel on your legs and feet should be minimal.

Warm up and cool down13 // Priming your body for an arduous run and easing yourself out of a workout can help prevent injuries. The leg muscles need time to adjust and recruit larger or smaller muscle groups. In other words, you need to warm up the smaller muscles in your legs to then engage all your muscles - both big and small - to get you past the multi-mile mark! So, make sure to lightly jog before and after a challenging run to not overstress or over-strain your muscles! Stay hydrated14 // Although dehydration usually only leads to momentarily painful muscle cramps, it can sometimes lead to muscle tears and subsequent injury. A 2002 article in Sports Medicine suggests that staying hydrated can significantly minimize the risk of injury in athletes. Dehydration can lead to muscle cramps that puts your body in a state more susceptible to injury.15 So, why risk it? Get that H2O! Pace yourself16 // A general rule of thumb in the running world is the 10-Percent Rule, where you should not increase your mileage any more than 10% from last week. However, a recent study published in the BMC Muscleskeletal Disorders Journal found the same injury prevalence with high incremental changes in mileage and <10% incremental changes. The study also recommends that you develop a strategy with a personal trainer or running specialist as to how you may pace yourself and increase your mileage without increasing risk to injury.17 Sometimes slow and steady not only wins the race... it prevents the injuries!

step 3: treatment and remedies Despite your diligence and extra precaution, an injury may still occur. In this case, it is important to not make matters worse. Medical trainers and physicians often advise individuals who have strained or sprained a muscle to R.I.C.E.:19

Our Journey Ends Here, To Start Another The prevalence of RRIs should not discourage you from putting on your sneakers and going for an intensely-gratifying run. Instead, simply make sure you’re well-equipped to prevent these injuries. Beat those injuries, don’t let them beat you! t w

References 1. “The Once and Future Way to Run.” New York Times. (2011). 2. “A Survey of Overuse Running Injuries.” Physician Sportsmed. (2016). 3. “Through a glass darkly: understanding depression.” Brit J Gen Pract. (1999). 4. “Achilles tendinitis in running athletes.” Am Fam Physician. (1989). 5. “Plantar fasciitis in runners. Treatment and prevention.” Sports Med. (1990). 6. “The Most Common Running Injuries and How to Avoid Them.” Greatist.com. (2015). 7. “Incidence and risk factors of running-related injuries during preparation for a 4-mile recreational running event.” Brit J Sport Med. (2007). 8. “Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory.” Clin Psychol Rev. (2001). 9. “Effectiveness of online tailored advice to prevent running-related injuries and promote preventive behaviour in Dutch trail runners: a pragmatic randomised controlled trial.” Brit J Sport Med. (2016). 10. “Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk.” J Athl Training. (2005). 11. “Shoe cushioning, body mass and running biomechanics as risk factors for running injury: a study protocol for a randomised controlled trial.” Brit J Sport Med. (2017). 12. “Running Barefoot or in Minimalist Shoes.” Strength Cond J. (2012). 13. “Prevention of running injuries by warm-up, cool-down, and stretching exercises.” Am J Sports Med. (1993). 14. “Soft Tissue Injuries and Muscle Tears.” Clin Sport Med. (1997). 15. “Hydration Testing of Athletes.” Sports Med. (2002). 16. “The Ten-Percent Rule.” Runnersworld.com. (2001). 17. “The GRONORUN study: is a graded training program for novice runners effective in preventing running related injuries? Design of a Randomized Controlled Trial.” BMC Musculoskelet Disord. (2007). 18. “Common overuse running injuries: diagnosis and management.” Am Fam Physician. (1997). 19. “RICE.” UPMC Health Beat. (2014).

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Rest is necessary part of the healing process. Take a break from running for at least 1-2 days Ice prevents further swelling and inflammation at the injured site Compression restricts blood flow to decreases internal bleeding and future bruising Elevation of the injured site above the heart minimizes swelling.

student educati

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SEARCH stands for Student Education And Research of Contemporary Health. Our committee focuses on educating UCLA students on contemporary health issues that are relevant and grounded in evidence-based research. Members of SEARCH actively accomplish our educational goal by conducting student population research, developing educational events/workshops, and writing online blog posts that are accessible to all types of students. Our vision for the UCLA community is to create an informed student body that understands how issues in the future will affect their health and the health of those around them.

Currently, we are working on a research project in collaboration with the Healthy Campus Initiative (HCI) that focuses on exploring the various barriers UCLA students face to receiving the Human Papillomavirus (HPV) vaccination. Approximately 80 million people in the United States have the HPV virus and the HPV vaccine is one of the most effective methods for preventing cancer caused by HPV. Members have an integral role in all aspects of the research project that includes participant recruitment, data collection, and data analysis. This project hopes to increase HPV vaccination numbers in the student body! Another project we are excited about is the Healthier Choice Menu. After receiving grant funding from HCI, this project aims to compile food choices from on-campus eateries onto one easy and accessible

ion menu. This project aims to streamline healthy eating for UCLA’s diverse student body by making it easier for students to find food on-campus that fits their lifestyle needs. The project focuses on creating a more inclusive food environment on-campus that caters to all diet lifestyles such as vegan, halal, vegetarian and more!

Read and stay up to date on what’s happening in the world, whether it’s politics, scientific research findings, or new technology. The more you know about what the future holds and how it impacts your health, the better prepared you will be to adapt and succeed in the future! Also stay skeptical and check your sources. Not everything you read online is true!

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SEARCH is different from many other organizations on campus due to its focus on evidence-based research and contemporary health. As new advancements in science and technology develop, the way we currently understand health and medicine will drastically change in the upcoming decades. Our committee is excited to see how science and technology, such as social media and virtual reality, interact with different aspects of health. Because SEARCH is a future-oriented and facts based committee, our event programming is constantly evolving to fit with current health issues in the student body, which provides a lot of avenues for expansion, learning, and new programming!

Counting Calories: Constructive or Costly? by bhavya malladi | design by danielle sumilang

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Many of us love savoring our favorite dishes from that one fast-food restaurant or indulging ourselves in our favorite dessert from that one bakery. We often immerse ourselves in the decadent flavors, choosing to ignore the staggeringly high number of calories and instead call it a “treat yo’ self” day. Lately, however, healthy eating habits have become more important to us as individuals and as a nation. The Food and Drug Administration (FDA) recently required all chain restaurants that have at least 20 branches to disclose specific nutrition information, including calorie counts, for certain menu items by May of 2018.1 This practice has become increasingly common in many restaurants around the country, allowing individuals to make more healthconscious decisions by being able to view the number of calories they may be consuming.1 This change sounds like a great idea in theory, but do calorie labels actually help encourage individuals to adopt healthier eating habits?

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photo by jamakassi from usplash

Calorie: A Unit of Energy In its purely scientific definition, calorie is the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. The nutritional Calorie is really one kilocalorie, or 1000 calories. In a more relevant sense, however, calories are a basic unit of energy found in the food you eat, which powers your body’s metabolism. Common foods that tend to contain a high number of calories include nuts, dark chocolate, avocados, dairy, meats, and whole grains.2 Consuming large amounts of calories over time is associated with weight gain, while consuming foods low in calories over time is associated with weight loss. The perfect balance is different for each person based on their gender, age, physical activity and other factors.2

Food and Health Literacy Now that all packaged food and many restaurant menu items display calories counts, it is up to us to make educated choices on what we should eat. Even though a plethora of health information is now available to us, it is important to consider the facts and filter out the misleading information in our decision-making process. In reality, do we actually know how calorie counts play a role in our daily nutritional intake? Reading and understanding nutritional labels is an important part of health literacy that can influence eating habits.

The lack of health literacy and numeracy skills is a pervasive problem that affects one’s ability to correctly interpret a nutrition label. A 2012 study published in Public Health Nutrition evaluated customers’ knowledge of nutritional information presented to them at a full-service restaurant. 3 The focus group results suggest that a major reason individuals do not use menu labels is the lack of prior nutrition knowledge in the first place; most of the participants are not aware of the general 2000-calorie daily guideline, let alone their own calorie needs.3 Because of this lack of knowledge, many individuals underestimate the amount of physical activity needed to burn off the number of calories they consume.3 Not to mention, this lack of knowledge about daily nutrition general reference values and the health effects of certain dietary patterns prevents individuals from applying specific nutrition information when presented to them. These examples make it even clearer that while nutrition labels exist, they will not be of any help unless they are interpreted correctly.

Misconceptions of nutrition labels ❯ When taking nutrition information into account, remember to be wary of phrases such as “sugar-free” or “reduced fat,” as these assertions do not always speak the whole truth. For example, artificial sweeteners may not contain many calories, but the ensuing false sense of security can lead us to binge on such sweetened foods and quickly consume calories.4 In fact, repeated consumption of artificial sweeteners may actually increase an individual’s risk for type II diabetes or metabolic syndrome!4 Instead, it is best to learn how to read a nutrition label and determine what you are really about to consume.

photo on left by lukas from pexels photo on right by andres carreno from unsplash

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❯ Realistic application of health literacy

Quick guide to reading a nutrition label ❯ The FDA requires that all packaged food products must have a nutrition label; most of these labels include the same types of information.

Serving size Know how many servings are in a package and how many you are consuming.4

Number of calories Keeping in mind the serving size, you should mentally estimate how many calories you are about to consume, including the calories that come from fat.4

Saturated fat, trans fat, sodium, and cholesterol It is recommended that you keep the intake of these substances as low as possible.4 for a 2000-calorie diet, the FDA recommends consuming less than 20 grams of saturated fat, 65 grams of total fat, 2400 milligrams of sodium, and 300 milligrams of cholesterol daily.4

Vitamins and Minerals Vitamin A and C, calcium, and iron are important for healthy living and shoul be consumed in healthy amounts.4

Advantages

“% Daily Value” These numbers on the rightmost column are based on the recommended daily intake of each nutrient for a general 2000-calorie daily diet. However, it is important to keep in mind that this daily caloric intake varies from person to person. In general, 5%DV is considered the lowest limit and 20% DV is considered the highest limit for all nutrients in one meal.4

Calorie Count Labels

Caloric Consumption

In a 2010 study published in the American Journal of Public Health, participants were given menus that had either no calorie labels, calorie labels, or calorie labels plus the recommended daily caloric intake. 8 After the participants’ food item choices were studied, results found that calorie information seemed to reduce the number of calories individuals consumed, allow them to more accurately estimate their caloric intake, and even affect how many calories they eat later in the day.8 The recommended daily caloric intake which was provided on the menu allowed the participants to have an accessible reference point that was easy to interpret.8 Interestingly, a 2017 study published in Journal of the Academy of Nutrition and Dietetics shows that menu labels have the greatest effect on an individual’s side and beverage choices, while there was no significant change in choice of entree.9

Restaurant Menus ❯ Publishing calorie content may also influence a restaurant to make changes to the menu itself, in an effort to offer more low-calorie options to consumers.7 This enables the restaurant to improve relationships with the customers, while also giving consumers healthy choices.

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❯ Several studies indicate that the presence of nutritional information guides individuals to choose healthier, lower-calorie food options. A 2012 survey at Yale University published in the Health Education Journal reveals that students prefer to have nutrition cards containing calorie and fat content information in dining halls, because they are more likely to choose a lower calorie or healthier option.6 Even outside dining halls, college students tend to choose low-calorie options when calorie content is available on a menu; this information is often desired by today’s Generation Y, as shown in a 2017 study in Public Health Nutrition.7

Limitations “Good” Calories vs. “Bad” Calories ❯

Considering calories may be beneficial when choosing a meal or a snack, but relying on numbers alone may be just as harmful. It is important to look at the big picture and realize where exactly these calories are coming from; consuming 100 calories of potato chips would not produce the same effect as 100 calories of vegetables would. Calories can come from carbohydrates, proteins, fats, and other basic nutrients found in the food we eat. Carbohydrates generally contain 4 calories per gram, so choosing complex carbs such as brown rice and legumes will not only give you the same amount of energy as refined sugars and white rice, but also provide valuable vitamins, minerals and fiber as a bonus.12 Fats, on the other hand, contain approximately 9 calories per gram and should be consumed with more caution.12 Unsaturated fats such as olive oil and almond butter, as opposed to saturated and trans fats, are recommended for a healthier diet but should also be eaten sparingly.12 In general, choose foods with less-processed carbohydrates and unsaturated fats even if their calorie counts are the same!

Unhealthy Eating Habits

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❯

Although the overarching idea is that lower calorie intake may equate to a healthier lifestyle, in reality it is largely based on the method the individual chooses to follow. In a 2018 study published in Journal of the Academy of Nutrition and Dietetics, individuals who engaged in unhealthy weight-control behaviors were the most likely of all the participants to use the menu labels to restrict calorie intake.8 Unfortunately, the calorie count information could potentially perpetuate these unhealthy behaviors, such as bingeeating and intentional starvation. In the survey of undergraduate students mentioned earlier, 29% felt that nutrition labels may have the ability to worsen already existing eating disorders, and 34% believed that the labels may make it more difficult to recover from such disorders.5 On the other hand, calorie restriction may have potentially positive long-term effects, as demonstrated by a 2004 study comparing the health of two groups of individuals: one group engaged in a calorie restriction diet for approximately six years, and the other group held an average American diet.13 The study found that calorierestricting diets have the potential to lower the risk of developing atherosclerosis, a disease of the arteries that is one of the leading causes of death.13 In this way, we have seen that counting calories and restricting our caloric intake can have a positive effect, but it is important to do so in a healthy way. Calories are still an important energy source for our bodies, which means calorie restriction mustbe done carefully and in a reasonable, spread-out manner.

Subpopulations ❯

Several of these studies indicate that certain subgroups of the general population are more likely to notice, understand, and apply the nutrition labels to their diet. The subpopulations that are at the greatest risk for obesity and nutrition-related diseases, such as those with a lower income or lower level of education, are less likely to notice or worry about the calorie content information on the menus.8 In contrast, people with higher incomes, college graduates, women, and non-Hispanic white individuals were more likely to make decisions based on the calorie information when available on menus.8

bottom line Even though we love treating ourselves to a delicious, definitely unhealthy delicacy once in a while, being aware of our nutritional intake has become more important in recent years. Knowing how to interpret nutrition information can help us choose healthier choices when we decide to spend money at a restaurant, and having access to calorie labels on the menu definitely doesn’t hurt. Although there are several limitations on the usefulness of calorie labels based on circumstance and environment, being aware of the nutritional value of foods can help us consciously make better decisions without having to give up our little indulgences. t w

Circumstances

Presenting the menu in a different format or using symbols and colors may be more likely to catch someone’s eye. A 2012 study reveals that reordering the menu items from lowest to highest number of calories may be more likely to influence individuals to choose the healthier option.12 Highlighting certain healthy or unhealthy options with traffic light symbols such as green or red, respectively, may also compel individuals to select the healthier dish.12 For a fast-food environment or pre-packaged food, using an intuitive, all-encompassing symbol for a healthy choice may be the best option for consumers to make the healthiest choice in the time available.11 Calorie information on menus may have the potential to encourage healthier choices, but using innovative eye-catching labels may just do the trick.

References 1. “Food Labeling; Nutrition Labeling of Standard Menu Items in Restaurants and Similar Retail Food Establishment.” www.federalregister.gov. (2014). 2. “Top 10 Foods Highest in Calories.” www.myfooddata.com. (2018). 3. “Patient understanding of food labels: the role of literacy and numeracy.” Am J Prev Med. (2006). 4. “How to Understand and Use the Nutrition Facts Label.” www.fda.gov. (2018). 5. “ A Survey of undergraduate student perceptions and use of nutrition information labels in a university dining hall.” Health Educ. J. (2012). 6. “Evaluating the Impact of Menu Labeling on Food Choices and Intake.” Am J Public Health. (2010). 7. “The effects of restaurant nutrition menu labelling on college students’ healthy eating behaviours.” Public Health Nutr. (2017). 8. “Calorie Labels on the Restaurant Menu: Is the Use of Weight-Control Behaviors Related to Ordering Decisions?” J Acad Nutr Diet. (2018). 9. “Food and Beverage Selection Patterns among Menu Label Users and Nonusers: Results from a Cross-Sectional Study.” J Acad Nutr Diet. (2017). 10 “A systematic review of calorie labeling and modified calorie labeling interventions: Impact on consumer and restaurant behavior.” Obesity. (2017). 11 “The Influence of Menu Labeling on Calories Selected or Consumed: A Systematic Review and Meta-Analysis.” J Acad Nutr Diet. (2014). 12 “A test of different menu labeling presentations.” Appetite. (2012). 13 “Good Calories & Bad Calories: What Are You Supposed to Eat?” healthyeating.sfgate. com. (n.d.) 14 “Long-term calorie restriction is highly effective in reducing the risk for atherosclerosis in humans.” Proc Natl Acad Sci U S A. (2004).

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left photo from deepak srivastava middle photo by pixabay from pexels most right photo from freepik

❯ The efficacy of nutrition labels on menus also largely depends on the restaurant’s environment and the circumstance of the consumer. For example, the use of menu labels to control calorie consumption is more commonly seen in sandwich shops and restaurants in which customers spend more time sitting down at the tables.8 A 2017 review shows that these menu labels also seem to be more effective in promoting lower-calorie meal choices in cafeterias, likely because it is a more regular dining spot.10 In fact, UCLA’s online dining menus provide a full nutrition label for each menu item when clicked on! Although this information may not be readily accessible or widely known, it gives us Hill residents the opportunity to choose healthier options at our favorite dining halls. For the general public, the ability of menu labels to influence purchase decisions realistically depends on the individual’s personal preferences, schedule, financial position, and social interactions.11

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EARTH EARTH As the worlds population continues to grow and put a strain on our environment, it is more important now than ever before to be cautious and careful about the environmental impact we have in our communities. The consequences of degrading environmental health directly relates to personal health and wellness. SWC EARTH addresses several topics that are important to the health of not only the student body, but the UCLA campus and the Westwood community as a whole.

Altered-Nozzle Faucets We’re currently working on a project to get funding for faucet aerators that would reduce water consumption in buildings on campus by up to 90%. We’re targeting high-traffic building restrooms that are visited every day. With UCLA being home to tens of thousands of students, an influx of college tour visitors nearly every day and often hosting large-scale events, we find it would not only reduce our carbon footprint but allow our university to allocate funds they would otherwise spend on water to other areas on campus that need attention and can improve our student experience. Our project is well underway, but not complete just yet! We would love for you to be a part of it. We engage in many other

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events on campus that promote sustainability and raise awareness on environmental issues. Adopt-A-Beach Every year, we commit to cleaning a new beach and making change in neighboring coasts! We organize transportation and supplies for our members and any other environmental enthusiasts to attend our quarterly clean-up events. Our student volunteers find this both an escape from the fast-paced UCLA environment as well as a fulfilling and productive way to spend their Saturday mornings. In partnership with Heal the Bay, we collect data on the trash within our beaches for research that observes how our pollution levels and content changes over time.

We’re currently working on a project to get funding for faucet aerators that would reduce water consumption in buildings on campus by up to 90%. We’re targeting high-traffic building restrooms that are visited every day. With UCLA being home to tens of thousands of students, an influx of college tour visitors nearly every day and often hosting large-scale events, we find it would not only reduce our carbon footprint but allow our university to allocate funds they would otherwise spend on water to other areas on campus that need attention and can improve our student experience. Our project is well underway, but not complete just yet! We would love for you to be a part of it. We engage in many other events on campus that promote sustainability and raise awareness on environmental issues.

up to 20 pounds of food! We believe that our student body should equally be able to fight for environmental rights within their means as well as have access to healthy food options and fresh produce at no cost. Our members find gardening to be a therapeutic hobby as well, and we hope for more students to be able to partake in the fun activities that we engage in!

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Gardening for the Community Our members are also engaged in gardening for our students. We foster the growth of organic produce to donate to the CPO food closet found in the Student Activities Center (SAC). Our vegetation is free for all students on campus to target the environmental social justice issue that favors only those of higher incomes to be able to purchase locally-grown, organic produce. So far, we have donated

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Hiking: Nature’s Purest Therapy A Beginner’s Guide to Day Hiking by rachel tsao | design by stephanie yang

Turn off the lights when leaving the room; bring reusable shopping bags to the grocery; reduce meat consumption; recycle more… We all know of ways to adopt a more eco-friendly lifestyle. However, the environmental consequences of our actions can seem abstract and intangible, especially with the effects often not being immediately visible. As a result, some of us may not feel so eager about protecting the Earth. Maybe, then, we should take a more personal approach to addressing environmental issues.

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I had the opportunity to visit several National Parks this year, and it was during those moments of physically being in nature and witnessing its beauty that I truly began to internalize the urgency of environmental problems like climate change and global warming. When strolling through the soaring redwoods in Redwood National Park, or sitting on a cliff overlooking the massive sandstones in Zion National Park, I experienced for the first time what it means to be completely immersed in nature. In particular, I learned to appreciate all the simple pleasures in our natural surroundings–the serenading sounds of birds, the caressing wind, the crunching of leaves beneath my feet, the fresh air… Being in such a pristine environment allowed me to connect with my roots to this Earth, thereby instilling in me a sense of responsibility to protect and preserve its sacredness. Perhaps one of the best ways to be in touch with nature is through hiking. Hiking is not only an effective total-body workout, but also a mental and spiritual journey of reconnecting with nature and our true selves. There’s really nothing more awakening than being surrounded by nature in its purest form, and embracing the rare moment of silence and clarity, especially in today’s world of constant stimulation. Read on for a quick guide for your next hiking adventure. Hopefully by the end of your mindful stroll (or treacherous hike) on the trails, you will also experience a newfound sense of awareness of your roles and responsibilities in the natural world.

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what to know Whether you are an experienced hiker or an adventurous novice, there are certain things you must know before beginning your journey in the wild. Elevation Gain Determine the elevation gain of the trail, not just over the total distance of the trail, but rather how quickly the change occurs. Researching the elevation gain allows you to gage how challenging the hike is. For example, a 1,000 feet elevation gain over five to ten miles is considered moderate, but the same elevation gain over one mile can be very steep and strenuous. This information is also helpful to know if you have any physical conditions, such as knee pain, that would make climbs or descents problematic. Thus, choose trails with minimal elevation gain if you are not in good shape, or just hitting the mountains for the first time.

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Length Decide the length of the trail based on your fitness level, and how long you would like to be out. The rule of thumb for estimating trail length is to allow 30 minutes for every one mile plus 60 minutes for every 1000 feet of elevation gain. Don’t forget that hiking up can take twice as long as hiking down. Consider other factors that may add to your estimated hiking time, such as weather challenges, trail obstacles, and time for meals and breaks. Bottom line is to select a trail that you feel safe hiking on, but that may also challenge you to step outside of your comfort zone. Types of Terrains Will you have to tackle a steep ascent, climb up the rocks, or cross a river along the way? These are questions that you want answered before you begin your journey. The type of terrain determines what you will need on the hike, and the safety precautions you will need to take beforehand. Also, be sure to find out if there are any trail obstacles on the hike, such as fallen trees and blocked paths. Season and Weather Summer is the most popular time to go hiking, but sometimes temperatures can hover near the triple digits. This often leads to dehydration and other heat-related illnesses such as heat exhaustion,

heat stroke, and even death. Hiking during the colder months, on the other hand, is associated with its own risks like hypothermia and frostbite. Therefore, depending on the season, there are specific precautions you should take to avoid potentially dangerous situations. On a similar note, remember to check the weather forecast before you leave for the hike. A sprinkle of rain is manageable, but something as extreme as a thunderstorm can be inconvenient, and not to mention, life-threatening. Hence, it is always a good idea to avoid hiking in heavy rain. Of course, weather conditions are often unpredictable, so it is important to be as well-equipped as you can be, as long as you can still carry your daypack comfortably throughout the hike. See What to bring and What to wear. Hiking Group Decide whether you will be hiking alone or hiking in a group. Hiking solo can be rejuvenating, maybe for the I’s (aka, introverts) in Myers-Briggs personality test in particular. However, it is always safer to hike with a buddy or two, especially if the trail you are going on is low-traffic with not many people to offer aid in case of injuries. Hiking in a group also comes in handy when distributing loads between your trek-mates. Even better, it offers an invaluable opportunity for you to meet new people and deepen existing relationships, as well as to learn from more experienced hikers so that you can eventually pass on your knowledge. And even if you decide to hike in a group, it is still important to let someone not on the hike know about your itinerary. In the rare event that something goes wrong, at least someone can call for help.

what to bring The key is to pack light, but there are certainly some things that you cannot skimp on. Daypack Must-haves • Cellphone • Navigation: Map, Compass • Nutrition: See What to eat • Hydration: See What to drink • Sun protection: Sunscreen, Sunglasses, Hat • First aid: Bandages, Pain relief medication • Sanitary items: Tissues, Hand sanitizer • Accessories: Winter months: Wool beanies, Gloves, Headlamp for shorter days

photo: unsplash by felix russell-saw

Before the hike

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what to wear

would not offer as many opportunities for layering, and can be troublesome to carry around during the hike.1

Ditch the skinny jeans, itchy wool sweater, and choker necklace–you are not here to impress anyone. Instead, opt for clothing items that are comfy yet appropriate for the hike.

During the hike

Layers Base layer: Invest in a thermal top A base layer made from synthetic fabric, for example, is designed to wick moisture away from your skin, not trap water against it like cotton would. So, even if you sweat on a hot summer’s day, a thermal base layer can still keep you dry. Insulating layer: Opt for a fleece jacket If you are hiking in the winter months, throw on a fleece jacket to stay warm. You might even want to double up on the layers if you are still feeling cold. But fleece is useless once it gets wet, so a shell layer is always crucial to have on the outside.

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Shell layer: Find something waterproof A light waterproof jacket should offer enough protection against the wind and rain on mild days. If weather conditions are slightly more extreme, though, you might need something heavy-duty, like an insulated waterproof jacket. However, keep in mind that a heavy outer layer

It is important to snack throughout the hike to replace the calories that are being burned. But calories are not merely calories. There are specific kinds of foods that are particularly effective in boosting as well as sustaining energy levels. Carbohydrates Look for food sources with complex carbohydrates. These carbohydrates are made up of long chains of sugar molecules, thereby taking longer for the body to digest. This, as a result, provides sustained energy throughout the day, compared to simple carbohydrates that are readily absorbed in the blood and hence only offer a quick boost of energy. However, this does not mean that simple carbohydrates should be eliminated. A bar of chocolate or a packet of energy gel may be needed to give your muscles a boost of easily accessible glucose before you hit the first switchback on the trail.

photo: unsplash by mathias jensen

Footwear Casual hikers tend to go for trainers, which are completely fine for gentle trails. However, if you are scrambling over rocks or trekking through streams of water, specialty hiking boots are crucial and more research about the trail must be gathered. But for the average hiker, make sure to find something breathable. There is nothing worse than having uncomfortable, sweaty feet throughout the hike.

what to eat

Proteins Proteins are also important sources of energy. Specifically, protein helps with muscle repair and can provide longlasting energy throughout the day.

healthy fats. Combine with dried fruits and berries for some extra sweetness, and you end up with the perfect portable fuel for the hike. Dried blueberries, specifically, are a must-have because they are packed full of antioxidants, which can help to reduce inflammation that may be causing knee pain.2 • Bread and nut butter • Slather on some creamy nut butter over a piece of whole wheat toast. Nut butters are high in protein and unsaturated fats, while whole grains contain complex carbohydrates, both of which can keep you feeling fuller for longer. For an extra punch of sweetness, add some banana slices in your sandwich. The potassium in banana not only maintains electrolyte balance in the body (See What to drink), but also serves an important role in muscular function, which may come handy when experiencing sore muscles during the hike.3

Fats Fats yield nine calories per gram, as opposed to carbohydrates and proteins, which yield only four calories for the same amount. Thus, fats provide sustained energy throughout the day, and help to keep you satisfied for a longer period of time.

Everything you could possibly need to sustain your energy levels on the hike can be found in a grocery store. There’s beef jerky, protein bars, granola, honey shots…you name it. However, while they may have a good macronutrient profile of carbohydrates, proteins, and fats, calories are not simply calories. Often times, these snacks contain highly processed ingredients, most of which you probably don’t even know how to pronounce. So, why not make your own energy-fuelling snacks? There is nothing more comforting than knowing exactly what you put into your food. • Home-made trail mix • Nuts and seeds are a great source of protein and

what to drink Dehydration is the cause of most heat-related illnesses, including heat exhaustion and heat stroke. Below are common symptoms of dehydration.4 And remember–if you are thirsty, you are already dehydrated. • • • • • •

Dry mouth Headache Dizziness Increase thirst Low volumes of dark, concentrated urine Excessive fatigue

Water Begin the journey with a fully filled water bottle or hydration reservoir. Water is essential to any hike, so be sure to hydrate yourself throughout the day with small sips, even before you set off for the mountains. The amount of water needed to keep a hiker properly hydrated during the trip varies depending on the difficulty of the trail, weather, and of course, the individual him or herself. Two liters should be sufficient for an average four-hour day hike, but it is always better to be safe than sorry. Electrolyte drinks Electrolytes are minerals, like sodium, potassium, and chloride, that serve many functions in the body, primarily in maintaining water balance, regulating acidity of blood, and facilitating electrical signalling in the muscles. On a hike, you lose electrolytes through sweat, especially

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food ideas

sodium and potassium.5 Hence, it is always a good idea to add electrolyte supplements in your water to help replenish the minerals in your body. Electrolyte sports drinks can also do the trick, but often they are loaded with artificial flavors and colors like sucrose syrup, glucose-fructose syrup, red 40, blue 1, and more. So, why not just make your own?

2. Travel and camp on durable surfaces: Concentrate use on existing trails or other durable surfaces such as rock, gravel, dry grasses, and snow.

recipe for homemade electrolyte drink

4. Leave what you find: Leave natural objects as you find them; Avoid introducing or transporting nonnative species.

• 2 cups Coconut water Coconut water is often regarded as a hydration powerhouse. It contains less sodium than a commercial sports drink, but is higher in potassium content. Although there is conflicting evidence regarding the effectiveness of coconut water in restoring hydration compared to sports drinks and plain ol’ water, there is no doubt that coconut water is loaded with essential electrolytes.6 • 1/4 cup Orange juice Oranges are rich in potassium, as well as in Vitamin C. Add a splash of lemon juice for an extra punch of tartness.7 • 1/8 tsp Himalayan Pink Salt Himalayan sea salt gets its rosy color from the 84 different minerals in the salt, such as calcium, magnesium, potassium, copper, and iron.8 • 2 tbsp Honey Honey serves as the sweetener in this recipe. It is a simple carbohydrate, meaning that it can be digested quickly by the body and therefore provide an almost immediate energy boost. Agave syrup is another option for plant-based individuals.

3. Dispose of waste properly: Pack out all leftover food and trash, including toilet paper and hygiene products; Bury solid human waste in catholes, at least 200 feet away from water and trails.

5. Minimize campfire impacts: Keep fires small; Burn wood and coals to ash, put out campfires completely, then scatter cool ashes. 6. Respect wildlife: Observe wildlife from a distance, especially during sensitive times when they are mating, nesting, or sleeping; Never feed animals. Feeding wildlife can damage their health, alter natural behaviors, and even expose them to predators; Avoid loud voices and noises. 7. Be considerate of other visitors: Be courteous and yield to other hikers on the trail.

After the hike

how to lessen human impact

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As the saying goes, “Take only pictures, leave only footprints.” One of the goals of your hiking trip may be to learn to appreciate the simple pleasures in nature, and eventually, reconnect with the natural world. However, in order to reap these benefits, it is only fair that you treat the natural surroundings with the same love and respect that it so graciously offers us. The Leave No Trace Seven Principles, outlined by the Center for Outdoor Ethics, is a set of ethical codes for minimizing human-created impacts in the outdoors. These guidelines are crucial to the protection and preservation of the natural environment–just imagine how profound the combined effects are if every visitor plays his or her part in sustaining the natural world.9 1. Plan ahead and prepare: Schedule your trip to avoid times of high traffic, and visit in small groups when possible to avoid disturbance to wildlife.

Recovery after exercise is often neglected, but it is in fact crucial for muscle and tissue repair, as well as strength building. There are various methods of recovery, most of which can be applied to different exercises. Nevertheless, it is important to mention that those with specific health problems and injuries should always consult a sports recovery expert. Cool down Cooling down does not mean stopping completely, but rather slowing down. It is recommended that you continue to move around at a low intensity after the hike. A walk on flat ground or even a dip in the pool, for example, is enough to start the healing process by removing the lactic acid from your muscles and thus reduce stiffness.10 Replace fluids and eat properly. As important as it is to hydrate yourself during the hike, it is just as important to do so after. Water helps to flush out toxins from your body and prevent dehydration.10

photo: unsplash by will langenberg

how to recover

You probably burned a lot of calories on your hike, so it only makes sense to refuel this energy with good food. Consuming an adequate amount of protein is especially important because it supplies the amino acids that your body needs to repair and rebuild muscle proteins. Indeed, it is recommended to consume 0.3-0.5 grams of protein per kilogram of body weight within 60 minutes after the exercise.11 During the hike, your body’s glycogen stores are also used as fuel. Hence, be sure to eat complex carbohydrates like whole grains, green vegetables, and starchy roots to replenish these glycogen stores.11 Foods with antioxidant properties, such as blueberries, may also help to reduce inflammation in joints and muscles.2 Take a contrast shower. A “contrast shower” is where you alternate between hot and cold temperatures. The theory goes that by repeatedly dilating and constricting your blood vessels with hot and cold water, respectively, you can remove the lactic acid and other toxins from your body more easily, and thus recover faster.10

call for a massage to improve blood circulation. Not to mention, massages feel good and are incredibly relaxing!12 I challenge you to plan a hike, whether that be on a trail close to home, or at a National Park. Do your research, purchase proper hiking gear, make some high-energy foods, strap on your durable boots, and go explore. Take the opportunity to withdraw yourself from everyday distractions and and focus on the present moment. It is only then you can become one with nature, and truly begin to treasure the natural environment, and appreciate all that mother Earth contributes to our livelihoods. tw References “Clothing.” thehikinglife.com. (2018). “Berries: anti-inflammatory effects in humans.” Journal of Agricultural and Food Chemistry. (2014). 3. “Potassium.” eatright.org. (2017). 4. “What is Dehydration? What Causes It?” webmd.com. (2018). 5. “Electrolytes.” medlineplus.gov. (2018). 6. “Is Coconut Water All It’s Cracked Up to Be?” webmd.com. (2018). 7. “A List of Fruits & Vegetables High in Electrolytes.” livestrong.com. (2017). 8. “What Are the 84 Minerals in Himalayan Salt?” livestrong.com. (2017). 9. “The Leave No Trace Seven Principles.” lnt.org. (2018). 10. “How to Recover from your Mountain Walk.” mountainwalk.co.uk. (2013). 11. “Post-Workout Nutrition: What to Eat After a Workout.” healthline.com. (2016). 12. “How To Recover Today and Hike Stronger Tomorrow.” backpacker.com. (2015). 1. 2.

Get sleep. It is always important to get a good night’s sleep, especially after hiking. During sleep, the body produces growth hormone, which plays an essential role in tissue growth and repair.10

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Stretch. Focus on your calves, hamstrings, quadriceps, and hip flexors. Stretching can help to reduce soreness and cramping in your muscles. A more strenuous hike may even

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cpr & first aid cpr & first aid CPR and First Aid are potentially life saving skills that can be learned in as little as four hours. Our committee works to provide for both UCLA students and surrounding community members the opportunity to learn these essential skills at a reduced cost. With American Heart Association certified instructors chosen from the undergraduate population at UCLA working in conjunction with the nearby Center for Pre-hospital Care, we strive to provide top-quality, low-cost certification.

What is your mission or overarching goal for your committee? Our program’s instructors are a team of dedicated UCLA undergraduates, certified by the American Heart Association to teach Heartsaver CPR and First Aid courses, as well as Basic Life Support (BLS) CPR courses. Our mission is to provide high-quality CPR and First Aid classes for community members at a low cost so our UCLA family may be prepared for emergency situations. What are some current projects you’re working on? Join the CPR and First Aid Program in its annual event, SuperCPR on May 5th, 2018! Available to all Hill residents, we will provide a FREE 2 year AHA Heartsaver CPR certification, food, prizes, and most of all, quality teaching from some of the best CPR instructors around!

SUPER CPR: FREE CPR CERTIFICATION

at UCLA. You can find our Facebook page at www.facebook.com/uclacpr. If you have any other questions you can take a look at our Frequently Asked Questions page on our website at uclacpr.weebly.com.

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Tickets are $5 to hold your spot, which will be reimbursed in full when you show up! Where can students find out more about your work? Please email us at uclacpr@ gmail.com or write to The CPR/FA Program

the abc’s of first aid BY PRASANN RANADE

| DESIGN BY LISA LEUNG

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You’re chopping vegetables in the kitchen and absentmindedly singing along to that new pop song you love. Just as you hit that final note, the knife slips and you see blood coming out of your index finger. Quick, what do you do in this situation? A. Continue to chop your veggies; that stir-fry isn’t going to make itself! B. Hurriedly call your friends with your good hand and ask them what to do. C. Calmly put on a bandage. D. Rinse your finger and sprinkle some turmeric powder on the cut. Read on to find out what to do in this and other common first aid situations!

is for asthma attacks

science

steps to take

First, you correctly diagnose that your friend is having an asthma attack. Asthma is a chronic respiratory disease that involves inflammation of the airways in your lungs. When triggered, this disease can lead to constriction or tightening of these pipes, leading to coughing, shortness of breath, and chest tightness.1 Triggers for asthma attacks include occupational hazards, allergies, and most commonly physical activity. Additionally, even healthy people without asthma can present with the symptoms of an asthma attack while exercising, and this condition is called exercise-induced bronchoconstriction (EIB). Rapid breathing, wheezing, and inability to speak are all signs of respiratory distress to look out for when performing intense exercise.1

Next, you manage to find his inhaler and help your friend use it. The most common “quick relief” treatment for an asthma attack is administering a fastacting bronchodilator to open up an individual’s airway, in this case before or during exercise.2 Individuals with asthma should thus ensure that they always carry their inhaler with them while exercising. Additionally, sitting upright and taking deep breaths can help control your breathing and reduce your respiratory distress by allowing enough oxygen to reach the lungs.3 Furthermore, home remedies like caffeine and eucalyptus essential oil provide alternative ways to treat an asthma attack.3 The caffeine in black tea and coffee works similarly to the asthma medication theophylline and relaxes the smooth muscles surrounding the throat. Breathing in eucalyptus essential oil vapor by using a diffuser or by adding a few drops of oil to a cup of hot water similarly opens up the airway, reducing bronchoconstriction.3

total wellness ▪ spring 2018

all icons by freepik from flaticon

Remembering your New Year’s resolution to exercise more, you decide to take up running again. Jogging laps in Drake stadium with a friend and enjoying the beautiful Los Angeles weather, your friend decides to test his limits and run faster. Halfway around the track, though, he starts coughing, doubles over, and struggles to breathe. What do you do?

is for burns

To celebrate the end of the quarter, you decide to make some cookies at your apartment. While baking a fresh batch of chocolate chip cookies and chatting with your friends, you hear the oven timer go off. Opening the oven door, you distractedly reach in to remove the pan without putting on oven mitts and burn your hand on the hot pan. What do you do?

steps to take

First, you determine how to classify your burn, as that will determine its treatment. The two methods of classifying burns depend on the layers of skin affected and the significance of the burn.4 For example, first-degree, second-degree, and thirddegree burns succeedingly affect the outer layer, lower layer, and deepest layer of the skin, respectively. Of these, firstand second-degree burns are the most common, causing pain, redness, swelling, and possible blistering. Third-degree burns, however, cause the skin to become white or blackened and may even cause the area to become numb if the burn reaches nerve endings under the skin. Additionally, burns can be classified as minor if they are firstdegree or less than three inches wide; most burns received while cooking or baking classify as minor burns and are relatively simple to treat.4 However, if your burn becomes blistered, infected, scarred, or does not heal in several weeks, then make sure to visit a doctor as there may be a more important underlying problem!5

To treat the burn, remain calm and run the area under cool water, not ice water, or place a cool, wet cloth over the area, both for 10 to 15 minutes until the area becomes cool to the touch. Be careful of extreme cold, as it may injure the tissue even more. Next, clean the area gently with soap and water and apply a simple ointment, such as petroleum jelly or aloe vera, sparingly on the burn.6 Consider applying honey over the area, as honey contains anti-inflammatory, anti-bacterial, and anti-fungal compounds that will keep the area from becoming infected, but stay away from lotion, oil, or butter, as they can irritate the skin or retain heat.7 Once done, lightly cover the area with a sterile gauze, leave any blisters alone to keep the area from being irritated further, and take over-the-counter pain medicine as needed. Lastly, if the burn becomes itchy while healing, donâ&#x20AC;&#x2122;t scratch it, as you donâ&#x20AC;&#x2122;t want to irritate the area even more!6

total wellness â&#x2013;Ş spring 2018

science

is for choking

While at a banquet for a student organization, you’re enticed by the veggie wraps and wander over to the food area. Intrigued by the finger sandwiches, your friend reaches over to try one and gets more than she bargained for when she suddenly starts to choke. Barely coughing and struggling to breathe, she gestures for you to help her. What do you do?

steps to take

First, you recognize that your friend is choking, in this case because the food got caught going down her throat. Though seemingly simple to treat, choking can occur suddenly, and because the stuck object may block the flow of oxygen to the brain, a quick response is crucial.8 Immediately after noticing a person unable to vigorously cough or produce sounds, and especially if the person’s skin becomes pale or bluish, take action by delivering back blows and the Heimlich maneuver. However, if the person can speak or is still able to cough forcefully, try to let them cough the object out before intervening.9

Knowing how to perform the Heimlich maneuver, you step behind your friend and start performing abdominal thrusts. Specifically, the steps of the Heimlich maneuver are as follows: Wrap your arms around the person choking, tilt the person forward, and make a fist with one hand while grabbing it with the other. Then press into the person’s abdomen and up, almost as if you were trying to lift him or her, for six to ten times until the object is forced out.9 However, the American Red Cross suggests complementing this technique with five back blows, particularly for adults. To perform back blows, place one arm across the other person’s chest, bend them forward, and use the heel of your other hand to hit the person between their shoulder blades, as a way to dislodge the stuck object.8 If you are alone and choking, perform the Heimlich maneuver on yourself, making sure to push your abdomen in and up.8

total wellness ▪ spring 2018

science

is for nose bleed

You know that ball is life, so you head over to the basketball courts at Hitch Suites to play a few games with your friends. While the games are rough, youâ&#x20AC;&#x2122;re enjoying them and making your shots, when your teammate passes you the ball without you seeing it. The basketball manages to hit you straight in the nose, and you begin to bleed profusely. What do you do?

steps to take

Nosebleeds are a common result of breathing in hot, dry air or being injured on the nose, and they can interfere with the noseâ&#x20AC;&#x2122;s function of warming and humidifying the air you breathe.10 Anatomically, nosebleeds are often caused by injury to or excessive dryness of the blood vessels in your nose, which lie close to the surface of the nose to warm up air, but they can also be a sign of high blood pressure or atherosclerosis, particularly in older people. The majority of nosebleeds are easily treated, but if your nose bleeds for more than twenty minutes, feels like it is broken, or tends to bleed regularly, be sure to visit a doctor or other medical professional!11

While there are many folk or culturalspecific ways of dealing with a bloody nose, the simplest way to treat a nosebleed is as follows: First, sit upright and lean forward, to reduce the pressure on the vessels of your nose and avoid swallowing blood. Next, pinch your nose with your thumb and index finger for 10 to 15 minutes and breathe in through your mouth. Pinching your nose applies pressure to the blood vessels to stop further blood flow, and keep pinching for 15 more minutes if the nose seems to be still bleeding. Lastly, refrain from picking your nose or bending your nose below the level of your heart to keep pressure away from the ruptured vessels; you can also carefully apply a layer of petroleum jelly to the inside of your nostrils to lubricate the area.12 If nosebleeds are a recurring problem for you, ask your doctor to cauterize the problem blood vessels to prevent them from bleeding in the future or use a humidifier while at home to prevent your nostrils from drying out.12

all icons by freepik from flaticon

total wellness â&#x2013;Ş spring 2018

science

is for sprain

Waking up late for your Friday morning class, you race to get ready and take off down Bruinwalk with your skateboard. Frantically balancing your backpack and breakfast, you fail to notice the person coming up the other way until it is too late. You fall off your skateboard, hit the ground hard, and immediately feel an intense pain in your ankle. What do you do?

steps to take

Sprains, strains, and fractures are all possible injuries that can occur in that area, and while they are treated similarly, they all have different causes. Both sprains and strains involve stretching or tearing and can be caused by falling or twisting your ankle; however, sprains have to do with ligaments, the tissues connecting two bones, while strains have to do with tendons, the tissues connecting a muscle to a bone, or a muscle itself.13 Pay attention to how the area feels: if the injury causes a pop or tear, it is likely a sprain, while if it causes a spasm, swelling, or loss in function, it is likely a strain.13 Additionally, sprains are likely to occur in the ankle or wrist, but strains occur most often in the back or hamstring, which are areas often exercised by sports like powerlifting or running.14 Lastly, fractures involve more significant impact and may cause numbness, weakness, or poor circulation in and around the affected area, all reasons to see a medical professional.14 Given that the pain in this scenario seems localized to the ankle, it is more than likely a sprain.

The acronym RICE succinctly states the four steps to follow to properly treat a softtissue injury like a sprained ankle, namely rest, ice, compression, and elevation, as discussed in a 2012 article published in the Journal of Athletic Training.15 First, rest the area and move it as little as possible to allow it to heal. Then, apply ice to the area with an ice pack in 15 to 20 minute intervals in order to reduce inflammation and limit swelling. Next, use an elastic bandage to compress the area and further reduce swelling, while making sure to allow enough give to not cut off blood supply to the area. Lastly, lie down and elevate your ankle above the level of your heart to reduce the blood pressure in that area and limit any possible bleeding. Performing these steps as quickly as possible after your injury will go a long way to limiting inflammation and accelerating healing. However, to prevent such injuries, be sure to stretch daily, wear well-fitting shoes, warm up before exercising, and donâ&#x20AC;&#x2122;t skate down bruinwalk without looking.14

total wellness â&#x2013;Ş spring 2018

science

is for unconscious

It’s Thursday night and you’re at a party with a few friends, enjoying good company and even better music. Your friend seems to have had too much to drink and starts slurring his words, so you sit him down on a couch and briefly leave to chat with another friend. When you return, your original friend is passed out on the ground and unresponsive. What do you do?

steps to take

While almost any significant injury or illness can cause a loss of consciousness, alcohol use seems to be the likely culprit here, though it could also be due to other substance use. This loss of consciousness may be preceded by a reduced responsiveness, indicated by an inability to properly state one’s name, the date, and/ or one’s age. Physiologically, fainting often occurs as a result of insufficient blood flow to the brain, pressure on the vagus nerve (as caused by straining to have a bowel movement), or hyperventilation, any of which can cause the brain to effectively “shut down” the body.16

Because properly recognizing and helping an unconscious person can greatly increase his or her chances of survival, follow the steps below carefully:16, 17 1.First, check if your friend is unresponsive by loudly calling out to her and shaking her shoulders. If she is unresponsive and not simply asleep, call 911. 2.Next, open the individual’s airway by tilting the forehead backward and lifting her chin. Then, assess whether the individual is breathing by feeling for chest movements or breaths. 3. If your friend is breathing and does not seem to have a spinal injury, place her in the recovery position: Grab her leg and shoulder, roll her toward you in one motion, and bend the leg on top so that both the hip and knee are at a right angle, making sure to keep her airway open. In this position, she should be lying on her side with her head resting on the bottom arm. If she may have injured her spine, don’t move her to keep her neck still but lift her lower jaw to open her airway. 4. If she is not breathing, though, begin performing CPR if you are certified to do so by giving chest compressions on the bottom of her chest bone at a rate of 30 chest compressions to two rescue breaths, and do so until help arrives. 5. Lastly, if she becomes responsive and starts breathing, be sure to keep her warm to prevent shock.

total wellness ▪ spring 2018

science

While seemingly dangerous and lifethreatening, the common situations described above can all be avoided with the right steps and presence of mind. In such pressure situations, the following mnemonic known as the “Three C’s for First Aid” can be helpful: First, check the surroundings for danger and the person for responsiveness. Next, call for emergency help and dial 911. Third, care for the person, for example by performing CPR if you are certified or practicing other first References 1. “Asthma.” aaaai.org. (2018). 2. “Bronchodilators and asthma.” webmd.com. (2017). 3. “Emergency Home Remedies for Asthma Attacks.” healthline.com. (2017). 4. “Burns.” medlineplus.gov. (2016). 5. “Burns.” mayoclinic.org. (2015). 6."Minor burns—aftercare.” medlineplus.gov. (2016). 7. “Home Remedies for Burns.” healthline.com. (2017). 8. “Choking: First aid.” mayoclinic.org. (2017). 9. “Choking (Heimlich Maneuver).” emergencycareforyou.org. (2018). 10."Nose Injuries and Disorders.” medlineplus.gov. (2014). 11. “Nosebleeds.” familydoctor.org. (2014). 12. “Nosebleeds: First aid.” mayoclinic.org. (2017). 13. “Sprains and Strains.” medlineplus.gov. (2017). 14. “Sprains, Strains, Breaks: What’s the Difference?” urmc.rochester.edu. (2018). 15. “What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults?” J Athl Train. (2012). 16. “Unconsciousness - first aid.” medlineplus.gov. (2017). 17. “Dealing with an Adult who is Unresponsive.” patient.info. (2017).

aid techniques. (You can easily become certified by attending a class taught by the SWC’s own CPR & First Aid committee.) With this basic approach to first aid in mind, you can be more effective at responding to stressful situations, from asthma attacks to alcohol poisoning. Thinking outside the box and making the right choices, such as sprinkling turmeric on a cut finger to encourage blood clotting, can also help you respond to common first aid scenarios. Nevertheless, always seek emergency help if the issue seems especially dangerous and value your health and safety first. tw

total wellness ▪ spring 2018

bottom line

total wellness ▪ spring 2018

bruinecessiti bruinecessities BruiNecessities Committee lies in the beliefs that student success is dependent on student wellness. It 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. BN was initiated from two disparate and unaddressed needs on campus– the service of free menstrual hygiene products on campus and free oral health screenings– but the committee’s reach goes beyond these areas in addressing hygiene, food insecurity, and more. BN links students to relevant off campus entities and advocates on their behalf in basic needs as well.

What is your mission or overarching goal for your committee? The mission of BruiNecessities Committee lies in the belief that student success is dependent on student wellness. It 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. BN was initiated to address menstrual hygiene and access, but the committee’s reach goes beyond these areas by supporting existing efforts in food insecurity, and more. Our vision for the UCLA community at large would be that all students will have access to resources that address their needs by increasing the visibility of existing campus resources as well as developing new programs that address the basic needs of the students. What are some current projects you’re working on? Some current projects we are working on are in regards to menstrual hygiene and advocating for certain legislation. In the realm of menstrual hygiene, we are currently expanding our free menstrual hygiene products program into the Hill. As we currently offer free menstrual hygiene products on campus, we wanted to expand the program to the Hill to address the needs that are present

there, as many students reside in oncampus housing. Another project that we are working on is setting up lobby trips to advocate for certain legislation that regard various aspects of basic needs, from food insecurity to housing. We will be joining CalFresh’s lobby trip to advocate for an expansion of CalFresh across campuses and will be doing additional lobby trips regarding issues we feel are important to supporting student success. What’s something you’re excited about regarding your organization or the health and wellness field at large? Since this is the first year that BruiNecessities has been a committee, we were very happy with all the progress we have made thus far and are ecstatic to see what the new directors for next year will do. We are incredibly happy that we were able to expand our own resources programs and provide support for other organizations on campus who have been doing work in the basic needs realm already. We are excited to see how this committee will grow in future years to help bring even more resources to the UCLA students.

What advice would you like to give students? The advice that we would like to give to the students is that everyone’s basic health needs are simply that: basic and necessary. We want everyone to know that all of these resources that we are trying to talk about and facilitate conversations about are necessary for everyone and no one should, for even one minute, think that they do not deserve these resources. And more importantly, we want students to know that we want them to focus on everything else in their lives and we will try to work on bringing as many resources into light while trying to create spaces where meaningful and conducive conversations can be had to facilitate the increase in access and number of resources on campus. Where can students find out more about your work? Students can find out more about our work on either the SWC website (swc.ucla.edu) or on our social media pages (Facebook: @ swcbruinecessities, Instagram/Twitter: @bruinecessities). If you want to get involved, either fill out the application on our page on the SWC website or feel free to send us a message on our social media sites!

total wellness ▪ spring 2018

ies

ACCESS TO BASIC NEEDS

keeping your body and pocket happy total wellness โ ช spring 2018

by sarah noorani | design by weijia fan

Trying to eat healthy can be tough when you are surrounded by appealing but unhealthy options. Even if you find the strength to resist the temptation, it might not be practical to choose the healthier option if it means spending more money. Luckily, there are plenty of foods that are both healthy and affordable!

why it matters A 2017 study published in the Journal of Nutrition Education and Behavior found that students with low food security tend to buy cheap, processed foods and consume less healthy meals in order to eat more. In addition to hurting their health, food insecurity was also found to be associated with lower GPAs.ยน It can be difficult to maintain a balanced diet when unhealthy foods are significantly cheaper, but it is possible to eat healthfully without spending too much! Here are plenty of healthy and relatively cheap foods that taste delicious and will keep you full!

sweet potato The first thing to note is the difference between sweet potato and yams. Although they are similar in taste and health benefits, according to a 2007 study published in Advances in Food and Nutrition Research, sweet potatoes have much higher levels of beta-carotene (this pigment gives the potatoes their orange color!). Beta-carotene is an antioxidant, which lowers the risk of cancer and cardiovascular diseases. In addition, beta-carotene helps raise vitamin A levels, promoting better vision and a longer lifespan. It also has anti-aging effects due to its ability to renew cells and strengthen collagen fibers in the skin, preventing wrinkles.Â˛ Furthermore, sweet potatoes have anti-inflammatory properties, which can help reduce the risk of inflammatory diseases like arthritis. They are an excellent source of carotenoids and vitamins, and a good source of fiber. Indeed, the high fiber and starch content of sweet potatoes help you feel full for longer!2

healthy eating. However, it is important to cook them the right way. Baking is often a healthier option than frying because frying increases the fat intake. You don't want your healthy eating to backfire!2 As a side note, regular white potatoes and sweet potatoes do in fact have different effects on your health. They are similar in that they are both high in fiber and potassium, contain antioxidants and anticarcinogens (that protect against cancer), and have anti-inflammatory qualities. However, white potatoes have more starch, and therefore more calories! Some studies published in the Journal of the Science of Food and Agriculture have also suggested that white potatoes may increase the risk of obesity and type II diabetes, but more research is needed to explore this relationship.3 When given the option, it is better to choose sweet potatoes because they are more beneficial to your health (and very affordable!).

total wellness â&#x2013;Ş spring 2018

all photos: by freepik from freepik right photo by monika grabkowska from unsplash

These characteristics make sweet potatoes a great option for

beans Beans are another great source of nutrients and can help you stay full! According to a 2017 study published in the International Journal of Molecular Science, some important benefits of beans include high levels of protein, fiber, and unsaturated fatty acids. These characteristics make beans effective in reducing the risk of cardiovascular diseases, obesity, diabetes, and cancer.7 There are many different kinds of beans. Although they have similar effects, each type has specialized impacts on the body, as shown in the table:7

Type of Bean

Effects

Kidney Beans

Reduce the risk of diabetes and cancer

Red Beans

Prevents inflammation and cancer

Black Beans

Reduces the risk of diabetes

Pino Beans

Reduces the risk of diabetes and cancer

yogurt

In addition to the above benefits, yogurt is also a probiotic! This means that it is great for the gut because it stimulates the growth of “good” bacteria. These bacteria perform many essential functions, such as facilitating nutrient absorption, regulating appetite, digesting fiber, and repairing damaged tissues. Furthermore, a 2014 study published in Food Chemistry found that the beneficial bacteria in yogurt have antioxidant and antimutagenic properties, which help prevent inflammation and cancer!⁶

all photos: by freepik from freepik

total wellness ▪ spring 2018

Consuming yogurt has many benefits, and it is correlated with higher nutrient intake, specifically calcium, vitamin B12, and protein.4 A 2018 study published in the European Journal of Nutrition found that yogurt is associated with less weight gain over time.⁴ This is likely because the high protein content in yogurt keeps you full for a longer period of time, and therefore it can help you maintain your weight. In fact, yogurt has been found to be even more satiating than fruit drinks or dairy fruit drinks!⁵

canned tuna Canned foods are generally considered unhealthy, but tuna offers benefits such as protein, omega-3 fatty acids, and vitamin D3. Omega-3 fatty acids, which are present in other fish as well, have been shown to lower the risk of cardiovascular diseases in a 2009 study published in Environmental Health Perspectives.11 However, tuna has a somewhat high mercury content. Luckily, the mercury levels are not high enough to be considered dangerous, as long as tuna is not consumed in excess. A 2017 study published in Molecular Medicine Reports recommends consuming tuna once a week, but not more frequently than that.11,12 Eating a tuna sandwich once a week on multigrain or wheat bread can be a great option! This would provide many more nutrients than another meal at a similar cost, such as a hamburger. Another way to ensure you’re not consuming too much mercury is using chunk light canned tuna rather than albacore tuna, since albacore tuna has higher mercury levels.

eggs Another healthy and affordable food are eggs. Eggs contain all nine essential amino acids and are a good source of protein, which can help manage weight and facilitate fat loss. In fact, a 2011 study published in the International Journal of Food Sciences and Nutrition found that consuming an omelet for lunch can lead to higher satiety compared to other foods, suggesting that eggs can help keep you full for longer.⁸ As a side note, there’s a common misconception that brown eggs are healthier than white eggs, but this isn't true! They both have the same nutritional content, so there’s no need to buy the brown eggs, which are sometimes more expensive.⁹

total wellness ▪ spring 2018

Another important factor to consider is the difference between egg whites and egg yolks. Past studies published in Nutrients in 2015 found that higher consumption of egg yolks is linked to increases in cholesterol levels. The findings suggest that one egg a day is still healthy. However, if you want to be cautious, you might want to eat just the egg white on some days to keep from consuming excess fat from the egg yolk.10

recipes sweet potato toast

Sweet potatoes can be a great substitute for bread! Just cut a sweet potato lengthwise and insert it into the toaster. Top it with a fried egg for a protein-packed finish!13

simple pinto beans

This is a great recipe that is easy to make, healthy, tasteful, and affordable! What more could you ask for? Here are the ingredients you will need: • Dry, uncooked pinto beans (canned beans can also be used--they have been shown to have more fiber but fewer minerals than dry beans, and they are still considered healthy!)14 • Chopped onion • Spices such as paprika, salt, cayenne, and any others you might like 1.Soak pinto beans in water for 6 hours (or overnight). 2. Boil the pinto beans and add chopped onion. When it is almost finishing cooking, add spices such as salt, paprika, and cayenne.

total wellness ▪ spring 2018

This recipe only requires a few ingredients, but it provides lots of taste, satisfaction, and nutrients! With so few ingredients, this meal will likely cost less than a frozen meal, which does not provide as many benefits to your body anyway!15

to sum it up

References 1. “A High Prevalence of Food Insecurity Among University Students in Appalachia Reflects a Need for Educational Interventions and Policy Advocacy.” J. Nutr. Educ. Behav. (2017). 2. “Sweet Potato: A Review of its Past, Present, and Future Role in Human Nutrition.” Adv. Food Nutr. Res. (2007). 3. “Health beneficial properties of the potato and compounds of interest.” J. Sci. Food Agric. (2016). 4. “Yogurt consumption is associated with higher nutrient intake, diet quality and favourable metabolic profile in children: a cross-sectional analysis using data from years 1-4 of the National diet and Nutrition survey, UK.” Eur. J. Nutr. (2018). 5. “Higher Satiety Ratings Following Yogurt Consumption Relative to Fruit Drink or Dairy Dairy Fruit Drink.” J. Amer. Diet Asso. (2006). 6. “Effect of probiotics on antioxidant and antimutagenic activities of crude peptide extract from yogurt.” Food Chem. (2014). 7. “Polyphenol-Rich Dry Common Beans (Phaseolus vulgaris L.) and Their Health Benefits." Int. J. Mol. Sci. (2017). 8. “The effects of consuming eggs for lunch on satiety and subsequent food intake.” Int. J. Food Sci. Nutr. (2011). 9. “Physical quality and composition of retail shell eggs.” Poult. Sci. (2010). 10. “Egg and Egg-Derived Foods: Effects on Human Health and Use as Functional Foods.” Nutr. (2015). 11. “Quantitative Approach for Incorporating Methylmercury Risks and Omega-3 Fatty Acid Benefits in Developing Species-Specific Fish Consumption Advice.” Environ. Health Perspect. (2009). 12. “Heavy metal content and molecular species identification in canned tuna: Insights into human food safety.” Mol. Med. Rep. (2017). 13. “Sweet Potato Toast.” delish.com. (2016). 14. “Effects of industrial canning on the proximate composition, bioactive compounds contents and nutritional profile of two common spanish dry beans.” Food Chem. (2015). 15. “Simple Pinto Beans.” nytimes.com.

total wellness ▪ spring 2018

all photos: by freepik from freepik

Even though it can sometimes be difficult to eat well without spending extra money, there are plenty of nutritious foods that are not only cheap, but also satiating. Eggs and beans, for example, are very affordable and are likely to last a long time! While unhealthy foods may seem appealing at first, your body will thank you for choosing a healthier option and staying within your budget too! t w

body image t body image task force

total wellness ▪ spring 2018

What is your mission or overarching goal for your committee? Our mission is to spread body-positive message around campus and encourage self-love. We also raise awareness on body image, touching upon sensitive topics including eating disorders, media influences, and personal relationships.

The Body Image Task Force aims to help UCLA students cultivate healthy and positive body images. Our programs address various causes of and topics relating to poor body image such as eating disorders, peer and media influences, health and nutrition, and the relationship between body image and mental health. Through our programs, we hope every student on UCLA’s campus not only accepts but celebrates their bodies.

What are some current projects you’re working on? We are currently working on The Beauty in You Photo Gallery, which is a week-long exhibit at the Kerckhoff Art Gallery featuring photos of Bruins sharing what they love most about their bodies and why. We think this is important because oftentimes, we focus on what the media define as beautiful, but we want to encourage students to find the beauty in themselves and their uniqueness.

task What’s something you’re excited about regarding your organization or the health and wellness field at large? We are excited about finding new ways and working as a team in order to educate people on how body image is inclusive of people with different abilities, sexual identities, ethnicities, and so much more.

I LOVE MY BODY WEEK KICKOFF

Where can students find out more about your work? Check out our Facebook page and Instagram account where we post all of our events and body-positive messages! Our facebook page is called “UCLA Body Image Task Force” and our Instagram handle is @ uclabodyimagetaskforce. We accept applications every start of fall quarter at the end of week 0.

total wellness ▪ spring 2018

What advice would you like to give students? One piece of advice that we want to give students is to not compare yourself to others because this action disregards the unique beauty within you and in each individual. Another piece of advice is that, if you’re struggling with body image issues or eating disorders, it’s important to know that you’re not alone and that there are many resources available on campus to support you along the way.

Correcting the Myth of Body Image by CHRISTINA PHAM | design by WEIJIA FAN

total wellness ▪ spring 2018

With the constant stress of grades and other commitments taking up our time and energy, sometimes it can make it harder to feel comfortable and confident with our bodies or our appearance. Even if we find the time to care for our skin, even if we plan our outfit before the day starts, even if we work out consistently, we are going to have days where we feel insecure in our skins and that’s okay. We’re only human. It doesn’t help that we live in a social media obsessed world where “filters” can hide our blemishes and where the “perfect” faces and bodies are on permanent display.

total wellness â&#x2013;Ş spring 2018

photo: by freepik from prexels

Magazines and movies prominently feature flawless beautiful people, and the beauty industry profit from the idea that we are not good enough or attractive enough unless we use some product to alter or enhance our appearance. We live in a world that makes it difficult to love ourselves. Regardless of how narrow the beauty ideal is defined, are there some ways we can better our body image? Thankfully, there are some evidence-based ways to improve self-confidence and build a positive body image! Before delving into the evidence-based ways, letâ&#x20AC;&#x2122;s take a closer look at body image.

males and females were dissatisfied with their height and weight to the same extent. More females than males desired to be thinner but eating disorder-related behaviors were seen in both. Poor body image is not something only females have issues with. Both males and females deal with it; after all, we are still human beings regardless of gender. From the entire study, only 12.9% of students were satisfied with their height and weight. However, only for females was body image dissatisfaction found associated with lower self-esteem and less life satisfaction, and greater negative emotions. Overall, this study showed how body dissatisfaction in females was correlated to many negative effects.³

the basics What is body image? Body image is how you see yourself in your mind. Body image also encompasses whether you believe you are attractive to yourself and to other people.¹ However, your perception may or may not be close to how others actually see you.² This means the voice in your head that sometimes tells you “you will never be good enough or pretty enough,” is not necessarily speaking the truth.

total wellness ▪ spring 2018

the scary effects of a poor body image Having a poor body image is linked to many issues including poor self-esteem. Self-esteem is defined as the confidence and satisfaction we find in our own worth or abilities. However, we are not alone in our struggle. Body image issues affect both females and males, elite athletes, and people from different parts of the world. A 2018 study published in PsyCh Journal found that greater body dissatisfaction in females was associated with lower selfesteem and more negative emotions. In a sample of Chinese college students, poor body image was correlated with eating disorders, body dissatisfaction, decreased overall satisfaction, and negative emotions. Both

Poor body image can affect people from all walks of life. A 2017 study published in the Journal of Strength & Conditioning, supported the idea that people with the greatest body dissatisfaction had an increased risk of developing eating disorders. Body dissatisfaction was measured from a questionnaire on body image and disordered eating. Interestingly, this study was conducted on “elite” male rugby players. Elite meant these were professional rugby union players in New Zealand. Although they spent a lot of time conditioning and training, they were not immune to poor body image.⁴ This study shows how poor body image can lead to the negative effect of increased risk of developing an eating disorder. In a 2007 study published in the BMC Public Health Journal, body dissatisfaction was linked to low self-esteem and depression. In fact, body image was found to be more important than actual weight in happiness and satisfaction. The study was conducted on tenth-grade Turkish adolescents. How comfortable and happy they were in their own skin had less to do with a number on a scale, but with how they viewed their own body, and their thoughts and opinions about themselves. In addition, levels of self-esteem and depression were measured. Whereas being actually overweight was not related to having low self-esteem and depression, how the Turkish students felt about their body image had a relation to low self-esteem and depression. The psychological well-being of these Turkish high schoolers was more influenced by body satisfaction than a weight classification.⁵

the value of self-esteem The thoughts and opinions we have about ourselves and our bodies can influence our quality of life. For example, a positive body image typically translates into higher self-esteem. Feeling worthy and valued by yourself and others leads to a positive self-esteem, which is vital to enjoy life.¹ Based on all the previous studies, having a negative body image has many negative mental health consequences.

is beauty a myth?

A 2017 study published in the Aesthetic Plastic Surgery Journal, also attempted to objectively define attractiveness. Nasal proportions of different nose shapes from around the world were examined closely. Scientists wanted to see if there was an “ideal” nose dimension. Scientists looked at beauty pageant winners (Miss Universe and Miss World nominees) between 2005 - 2015 and assigned each to seven regionally defined ethnic groups. The facial features of these pageant winners were then measured, analyzed, and compared. They found the ideal nose varied between different ethnicities. Therefore, this study once again demonstrates that there was no one “beautiful” nose that everyone must strive to emulate. Instead, there are different definitions of beauty based on one’s ethnicity. Point being, no matter what your face, nose, or eyes look like, there is no one beauty standard that you must follow. It’s all a social construct.7

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photo: by freepik from prexels

In a 2018 study published in the Aesthetic Plastic Surgery Journal, scientists attempted to quantify “beauty.” Some adults seek treatment with plastic surgeons to improve their aesthetic beauty. This study analyzed many studies to determine whether there is a quantitative science behind aesthetic professionals’ assessment of beauty. Beauty was determined to be composed of no set patterns or rules. Scientists looked at various studies on different facial features such as lip size preference through an online survey of 9000 plastic surgeons and lay persons. The preferred lip shape differed according to ethnicity, country or residence, and profession of the person taking the survey. Scientists also looked at symmetry and discovered that while some studies found it does not affect attractiveness, other studies found it did influence attractiveness. Also, similar to symmetry’s effect on beauty, no consensus was found with the Golden ratio. The Golden ratio is the idea that the closer a face or object is to phi, or approximately 1.62, the more beautiful it is. Many ratios can be taken, but an example of one is the length of a face divided by the widest part of the face. Through lip analysis, eye measurements, symmetry, ethnicity, and the Golden ratio beauty could not be quantified. This study supports the idea that beauty is therefore subjective.⁶

However, knowing beauty is a myth does not make loving our bodies and ourselves any easier. There are, though, some evidence-based ways to help improve our body image.

Science-Backed Ways to Improve Body Image Exercise A. General Physical Activity In a 2017 study published in the PLOS One Journal, a study was conducted on females aged 18-23 years old from rural and urban settings in South Africa. The relationships between body image, eating attitudes, BMI, and physical activity were explored using statistical tests after collecting data. Physical activity may provide a way to promote a healthy body image, as well as reduce the risk of depression. Therefore, spending some time doing moderate or vigorous physical activity a few times a week may help improve your body image. Exercise is vital for a healthy body image, as it allows you a chance to celebrate what your body can physically do, instead of punishing yourself for not looking the way you want. 9

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B.Connecting Back with Mother Earth When you take a hike in the mountains, you probably wouldn't think that this action could help improve your body image. However, a 2018 study in Body Image Journal discovered that a way to improve body image is being in or being exposed to a natural environment. British university students were shown photographs of either a man-made or natural environment. Students who were shown photographs of natural environments experienced more positive feelings about their body image compared with students who were shown photographs of man-made environments. In the same study, university subjects took a walk in either natural or man-made environments. Students who walked in a natural environment had significantly higher body appreciation scores than students who walked in a man-made environment. There are several theories for why nature promotes a positive self-image. Two of the most wellknown are the Psychophysiological Stress Recovery Theory and the Attention Restoration Theory. The PPSR theory believes that humans have an evolutionary preference for natural surroundings, and exposure to those surroundings is believed to reduce stress by limiting negative thoughts and eliciting positive emotions. The AR theory suggests that natural landscapes allows people to recover quicker from attention and mental fatigue. 8 So, the next time youâ&#x20AC;&#x2122;re planning a fun activity to do with your friends, try hiking in a national park, the mountains, or the forests! It may boost your appreciation for your body! 8

C. Yoga: Namaste! In a 15 year longitudinal study that included 1664 young adults, researchers discovered that yoga practitioners had higher body satisfaction than non-yoga practitioners. To be counted as a yoga practitioner, the participant must have practiced yoga for at least thirty minutes a week. Findings suggest that yoga may be associated with improved body image, particularly among young adults with previously low body satisfaction. The mind-body connection is what contributes to a positive body image. Yoga forces you to be in the present moment, because of the intricate poses and body contortions. Therefore, it limits the critical self-talk, as you are more focused on the poses than being harsh on yourself. 10

Surround yourself with positive people

self-compassion

A 2017 study published in the Families, Systems and Health Journal looked at whether weight-related remarks by a significant other are associated with weight control behavior, muscle-enhancing behavior, and emotional wellbeing in young adults. Generally speaking, comments, whether positive or negative, did not have a great effect on weight control behavior and muscle enhancing behavior. However, these comments were indeed related to body satisfaction, self-esteem, and depressive symptoms. Specifically, those who received negative comments from their partner had poorer emotional wellbeing.

In a 2017 study published in the Body Image Journal, researchers found that writing centered on selfcompassion and self-esteem can help lessen body image concerns. Female college students aged 17-25 were assigned to one of three writing groups, either selfcompassion, self-esteem, or the control group, and wrote about a topic related to their group after reading the same negative body image scenario.13

If you are in a relationship, give encouraging and honest remarks regarding body and weight, or refrain completely from making any comment. It was found that positive, or no comments at all were associated with significantly better well-being. This advice may sound obvious, but 36% of couples in the study admitted to receiving negative comments from their other half. To recap, do not make critical remarks about your significant other’s body shape and weight.11

The self-compassion writing group showed greater body appreciation than the self-esteem and control groups after the experiment, and higher body appreciation at the follow up. Both the self-compassion and self-esteem groups had higher body satisfaction than the control at after the experiment and follow up. Writing, particularly with self-compassion, may help lessen body image concerns. Self-compassion can increase the kindness, appreciation, and satisfaction we have with our bodies Try writing something each day from a self-compassionate perspective. Perhaps if you felt insecure about your looks at a time, try writing about your experience with a positive kind perspective. Or try writing three things you like about yourself, such as a body trait or a skill you enjoy doing.12

conclusion Self-compassion, exercise, nature, and yoga, can all be acts of love for ourselves. They help us take our obsessive focus from how we fail to meet the narrow beauty ideal, and instead help us focus on how powerful the human body is, and how wonderful the world is. They help us do away with the omnipresent idea that meeting the beauty ideal equals being lovable. Instead, it is about our ability to love ourselves, to be kind to ourselves, and to appreciate what our bodies are capable of, and not just what is on the exterior surface.13 In conclusion, love yourself. In this life, we have only one body and face, so appreciate them. Appreciate them for all they can do and strive to take care of yourself not just physically but mentally as well. If thoughts and feelings about body dissatisfaction become too troubling, please seek help at UCLA CAPS.

References 1. “Body Image and Self Esteem.” kidshealth.org . (n.d.). 2. “Body image.” psychologytoday.com. (n.d.). 3. “Body Image Attitude Among Chinese College Students.” Psych J. (2018). 4. “Body Image Amongst Elite Rugby Union Players.” J Strength Cond Res. (2017). 5. “The Association of Self-esteem, Depression and Body Satisfaction with Obesity Among Turkish Adolescents.” BMC Public Health. (2007). 6. “Art or Science? An Evidence-Based Approach to Human Facial Beauty a Quantitative Analysis Towards an Informed Clinical Aesthetic Practice.” Aesthetic Plast Surg. (2018). 7. “Ethnic Rhinoplasty in Female Patients: The Neoclassical Canons Revisited.” Aesthetic Plast Surg. (2017). 8. “Exposure to Natural Environments, and Photographs of Natural Environments, Promotes More Positive Body Image.” Body Image. (2018). 9. “Examining the Relationships Between Body Image, Eating Attitudes, BMI, and Physical Activity In Rural and Urban South African Young Adult Femals Using Structural Equation Modeling.” PLoS One. (2017). 10. “Yoga and Body Image: Findings From a Large Population-Based Study of Young Adults.” Body Image. (2017). 11. “Significant Others’ Weight-Related Comments and Their Associations With Weight-Control Behavior, Muscle-Enhancing Behavior, and Emotional Well-Being.” Fam Syst Health. (2017). 12. “The Effectiveness of Self-Compassion and Self-Esteem Writing Tasks In Reducing Body Image Concerns.” Body Image. (2017). 13. Dr. Wendy Lin, PsyD. (2018)

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all photos: by freepik from prexels

Special thanks to Dr. Lin & Dr. Cohen for their help, ideas, comments, and edits! t w

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active minds active minds Active Minds (UCLA Chapter) is a national organization which aims to educate students on UCLAâ&#x20AC;&#x2122;s campus and the surrounding Los Angeles community of the importance of advocating for mental health, awareness of the stigma associated with mental illness, and taking action against suicide. We provide information on resources for those that suffer from mental health issues and for those who support others who suffer.

What is your mission or overarching goal for your committee? Active Minds UCLA is a student-led organization that aims to raise mental health awareness and promote suicide prevention both at our UCLA campus and the greater Los Angeles community. Our board encourages students to engage in self-care, self-compassion, resilience and mental wellness while shedding light on the intersectionalities between various diverse cultural communities and mental health. What are some current projects youâ&#x20AC;&#x2122;re working on? Active Minds UCLA is currently working on developing a Music and Mental Health Outdoor Concert, a Mental Health Networking Night and a Culture in Mind Conference.

ACTIVE MINDS CULTURE IN MIND

What advice would you like to give students? We would like to students the message that it’s okay to not be okay and that we should all strive for progress not perfection. We can be blue and gold, we can struggle be also be successful.

do in Active Minds UCLA through our website activemindsucla.com. If students would like to join our organization and be further involved in mental health advocacy work through either our events, workshops, education or advocacy committees, they can submit the membership application listed on our website as well! Join and help change the conversation about mental health.

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What’s something you’re excited about regarding your organization or the health and wellness field at large? We are excited that UCLA’s mental health community has expanded in recent years and that our campus hosts the revolutionary Depression Grand Challenge.

Where can students find out more about your work? Students can find out more information about the work we

total wellness â&#x2013;Ş spring 2018

clutter & mental health by brigitta szeibert | design by stephanie yang

all photos in article are from unsplash

total wellness ▪ spring 2018

Most people would agree that the physical environment can affect a person’s psychological health. For example, the screeching of sirens and flashing of lights in a bustling city often heighten stress levels. Alternatively, the soft crashing of waves and salty ocean air from a day by the sea can relax the mind.1 Daydreams aside, it is reasonable to presume that our urban environment in Los Angeles influences our mental health in some way. If we continue to narrow our environment into more specific levels of locality, we eventually reach the question of how our personal living space (whether it be a dorm room, apartment, or family residence) impacts our mental health. This article investigates how clutter in our personal living space affects our well-being. Read ahead to learn more–who knows, by the time you finish, you might even be motivated to do a little spring cleaning!

clutter operationalizing terms

Organization (WHO) provides a working definition of mental health. WHO defines mental health as “a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.”3

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how clutter affects mental health Psychological Home A 2016 study published in Journal of Environmental Psychology examines clutter in a discussion of psychological home.4 This study defines psychological home as “a reflection of one’s need to identify self with a physical environment.”4 This feeling of home can enhance an individual’s well-being by creating a sense of belonging and control. However, when an excess of possessions overcrowd a person’s home, the physical space may transform into a stress-inducing environment, damaging the comforting quality of home. Clutter can therefore disconnect individuals from their sense of home, negatively affecting well-being and even interfering with their ability to perform daily activities. Control and Overconsumption A recent study published in Environment and Behavior suggests that chaos in the physical environment can lead individuals to develop unhealthy eating habits.5 Specifically, clutter can decrease an individual’s sense of control over a situation he or she encounters. This distress

may lead to negative behavioral reactions including mindless snacking or overeating.5 Visual Processing A 2011 study published in The Journal of Neuroscience suggests that environmental clutter limits an individual’s ability to process visual information.6 This study investigates top-down and bottom-up processing mechanisms by tracking eye movements to determine attentional modulation; in other words, changes in how much the visual cortex pays attention to certain stimuli. The results suggest that clutter in the environment suppresses visual representation, limiting the processing abilities of the visual system. You may have experienced this cognitive decline when trying to focus in an environment saturated with external stimuli, like flashing lights and loud noises. This type of environmental clutter can distract you by reducing your ability to process visual information effectively. Stress Hormones and Physical Activity A 2012 UCLA research project studied 32 middle class families in Los Angeles, and found that there is a positive correlation between stress hormone levels and the

upper left photo: unsplash by jazmin quaynor lower right photo: unsplash by christopher flynn upper right photo: unsplash by heather schwartz

To understand the relationship between clutter and mental health, it is useful to first operationalize these two terms. In the context of this article, clutter refers to general disorder resulting from an excess of material belongings. Somewhat symbolically, the word clutter itself does not fit neatly into one strict definition. Clutter is highly subjective and depends on the value people place on the “stuff” at hand. Clutter becomes a mental health issue when the things people own prevent them from living in the present by keeping them in the past or pushing them prematurely into the future.2 The World Health

amount of clutter an individual possesses. Specifically, the more clutter an individual possesses, the higher his or her stress hormone levels. In this study, women and children appear to suffer the most from these elevated stress hormone levels.7 In fact, children living in cluttered home environments rarely play outdoors, and this lack of outdoor activity has been linked to negative impacts on their psychological and physical health. Decision Making A 2013 research article published in Psychological Science examined the effects of physical order and disorder on behaviors such as decision-making.8 In this study, participants in clean rooms tended to behave in ways that were deemed more socially responsible or “normatively good”. For example, they were more likely to donate to charity, choose a healthier snack, and opt for the classic menu at a restaurant, compared to those who were placed in cluttered rooms. However, the participants in messy rooms also scored higher in creative tasks such as formulating novel ideas for the use of ping-pong balls, thereby suggesting that clutter could potentially be a source of creativity for some people.

things to declutter To get you started on your own personal decluttering campaign, here is a list of items neatly compiled by Refinery29 with a few added suggestions from college experience.9

• • • • • • •

•

Spare hangers: these promote buying extra clothes you most likely don’t need Worn-out bedding and towels Unwanted toiletries Extra spice packets: don’t worry, you’re favorite pizza shop will still have plenty of red chili flakes next time you visit Old glasses: including scratched sunglasses Formal clothes: the type you rarely (read: never) wear that also happen to take up half your closet space Packaging: cardboard boxes, plastic bags, even the bubble wrap you’re saving Old school supplies and classwork: chances are, you’re not going to need those astrobiology notes from freshman year Kitchen utensils/storage: mismatched tupperware, chipped mugs, you name it

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•

bottom line

t photo: unsplash by christopher sardegna

Your physical environment likely impacts your mental health in more ways than you may think. Clutter or general untidiness in your personal living space may negatively impact your well-being by affecting your idea of home, perceived control, visual processing, stress levels, physical activity, and decision-making. On the other hand, clutter may also induce creativity and inspire you to think outside the box. Ultimately, it is important to realize that clutter is in the eye of the beholder. Maintain your personal area according to the level of order you (and hopefully your roommates) feel comfortable with. At the end of the day, it doesn’t hurt to go ahead and do some spring-cleaning! t w

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References 1. “What the Beach Does to Your Brain.” nbcnews.com. (2017). 2. “Clutter Control: Is Too Much ‘Stuff’ Draining You?” webmd.com. (2008). 3. “Mental Health: A State of Well-Being.” World Health Organization. (2014). 4. “The Dark Side of Home: Assessing Possession ‘Clutter’ on Subjective Well-Being.” J. Environ. Psychol. (2016). 5. “Clutter, Chaos, and Overconsumption: The Role of Mind-Set in Stressful and Chaotic Food Environments.” Environ. Behav. (2016). 6. “Interactions of Top-Down and Bottom-Up Mechanisms in Human Visual Cortex.” J. Neurosci. (2011). 7. Arnold, Jeanne E., Anthony P. Graesch, Enzo Ragazzini, and Elinor Ochs. Life at Home in the Twenty-First Century. UCLA. (2012). 8. “Physical Order Produces Healthy Choices, Generosity, and Conventionality, Whereas Disorder Produces Creativity.” Psychol. Sci. (2013). 9. “10 Things You Should Throw Away Before 2018.” refinery29.com. (2017)

Enjoyed reading this issue? Interested in reading more? r 2018

Check out our web articles! totalwellnessmagazine.org

total wellnes total wellness

What are some current projects youâ&#x20AC;&#x2122;re working on? For the past several years, Total Wellness has published a magazine every quarter, with each issue focusing on various health themes ranging from healthy eating to cross-cultural wellness, but we are very excited for our current efforts to transition to a greater online and social media presence. Over this past year, we have been steadily putting up new content

total wellness â&#x2013;Ş spring 2018

Total Wellness is a division of the Student Wellness Commission that is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through quarterly magazine publications. By providing an understanding of health and lifestyle issues, elucidating health concepts, providing recommendations for physical, mental, and social well-being, and making visible and accessible various health resources, programs, and events occurring at UCLA. Total Wellness seeks to empower students with up-to-date and accurate knowledge on the appropriate management of their health.

What is your mission or overarching goal for your committee? Total Wellness is a division of the Student Wellness Commission that is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through magazine publications and online content. By providing an understanding of health and lifestyle issues, elucidating health concepts, providing recommendations for physical, mental, and social well-being, and making visible and accessible various health resources, programs, and events occurring at UCLA, Total Wellness seeks to empower students with up-to-date and accurate knowledge on how to embody health and wellness within their own lives. We envision a future where all people in the UCLA community have access to relevant and meaningful health information to be their healthiest selves.

al wellnes t to

tw ma

g a zin

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on our website on everything from veganism to bulletproof coffee, and we are excited for you to check it out! We are also currently working on collaborating with other student organizations and reorganizing our internal structure to better accomplish our aims for the UCLA community. What’s something you’re excited about regarding your organization or the health and wellness field at large? Total Wellness has relied on a tried and true method of print publications since its inception, but we are excited to use our website as a way to connect with students where they are at and continue to provide meaningful health information. The digital world abounds with fake news and unreviewed information, especially surrounding health and wellness, but we hope Total Wellness serves as a way for all students to find reputable and relevant knowledge on such topics. Our habits and attitudes toward the different facets of our health are shaped by our environment and our daily actions, and by taking active steps to build better habits with information from sources like Total Wellness, we can all continue to live happy and healthy lives!

PILATES AND CHILL

What advice would you like to give students? Read as much as you can about health and wellness and keep an open mind to new knowledge! Too often, students get trapped in a bubble of (mis)information and on websites like Facebook, it is far too easy to become victim to confirmation bias. Exposing yourself to new sources, knowledge, and points of view and thinking critically about that information allows you to make your own decisions and take charge of your well-being. Where can students find out more about your work? If you like this magazine, connect with us on Instagram (@ uclatotalwellness), stay up-to-date with our Facebook (/uclatotalwellness), and flip through our past issues at issuu.com/ totalwellnessmagazine to learn more about how to celebrate your health! Also, make sure to click through our website at totalwellnessmagazine.org and subscribe to our newsletter for regular bi-weekly updates on a diversity of wellness topics!

trippinâ&#x20AC;&#x2122; through time with total wellness by the staff| design by stephanie yang

We are grateful for the support we receive for our quarterly magazines, which you can find at the John Wooden Center, Kerckhoff Hall, and on the Hill, and we are excited for our transition to a greater online and social media presence. We are humbled to provide this service for the UCLA community, and we cannot wait to see how far we will go! But for now, take a trip down memory lane and read through some of our most popular articles.

total wellness â&#x2013;Ş spring 2018

Flipping through our archive to compile the summaries presented in this article made us both nostalgic for the past and excited for the future. Since 2009, when we were refounded as a committee of the SWC, Total Wellness has strived to provide meaningful health and wellness information for all students, and looking back at all our beautiful designs and engaging writing makes us proud of how far we have come.

developing a

delicious diet

superfoods for a super you (vol. 16, issue 3) Jam-packed with more nutrients than comparable regular foods, trendy superfoods like goji berries, aĂ§ai berries, and cacao seeds are a simple and delicious option to add more antioxidants and beneficial micronutrients to your diet. Superfoods can be found across the food spectrum, as fruits and berries (like goji berries and avocados), healthy oils (like fish oil and flaxseed oil), nuts and seeds (like brazil nuts and cacao), vegetables (like shiitake mushrooms and sweet potatoes), grains (like buckwheat and quinoa), and spices (like turmeric and ginseng). For example, goji berries, which can be steeped in tea or eaten raw, have nutrients like vitamin A, vitamin C, iron, and fiber, and they have been suggested to alleviate symptoms of high blood pressure, fever, diabetes, and age-related eye problems. In addition, cocoa beans, in the form of cacao powder, contain nutritive value due to their composition of micronutrients, including

antioxidants such as flavanol, as well as their composition of macronutrients, which are carbohydrates, proteins, and fats. However, remain careful of over-processed foods and remember to not eat too many to prevent negative side effects from possibly eating high levels of natural toxins.1 coffee: its perks and reasons to be bitter (vol. 16, issue 3)

total wellness â&#x2013;Ş spring 2018

While coffee is a mainstay of colleges worldwide, it is important to realize that coffees can be prepared in a variety of ways, producing different combinations of chemical and their associated nutrients. Nevertheless, almost all coffee contains caffeine (which is a naturally occurring chemical compound found in plants), aromatic compounds (which lend coffee its distinct fragrance), acids (which contribute to its bitterness), polyphenols (which have antioxidant activity), and fats (which can raise cholesterol levels). Furthermore, generally speaking, caffeine helps to increase attention and cognition, fight bacteria found in the mouth, and boost physical

friend! Nevertheless, there are some downsides to group exercise, such as the possibility of decreased attendance in medium-size classes, difficulties with commitment, and higher costs.3 But don’t let cost stop you, because group exercise can be as simple as stepping outside and going on a run with some friends! In fact, exercising with a partner might just provide the accountability you need to either start exercising on your own or maintain a regular exercise schedule, so go ahead and try it out! chasing your goal: 26.2 miles at a time (vol. 12, issue 1)

encouraging effective

exercise

upper left photo: unsplash by alisa anton lower right photo: unsplash by gaurang alat right photo: unsplash by redd angelo

let’s move it (vol. 15, issue 1) Group exercise has definitely changed over the past two decades. Once thought to be a leotardwearing, neon-colored fad, group exercise has grown to become one of the most popular forms of exercise. However, group exercise isn’t just fun and games, because there are actually many health benefits to exercising with other people. These benefits include increased calmness, motivation to perform better, higher pain tolerance, and longer duration of exercise. Many gyms such as our own John Wooden Center offer group fitness classes, including cycling, step routines, zumba, gymnastics, Pilates, and stretching. Also, if you participate in group exercise, you may end up making a new

trying traditional

treatments

traditional chinese medicine (vol. 17, issue 2) With its roots in ancient civilizations, traditional Chinese medicine is an alternative medical system guided by comprehensive theoretical constructs. It encompases therapeutic practices and treatment approaches such as massage,

total wellness ▪ spring 2018

performance. Nevertheless, the compound can also be dangerously addicting, damage the body by raising cholesterol levels, induce anxiety, increase urination, and stain tooth enamel, which are all reasons to drink your next cup of coffee in moderation.2

Have you ever scrolled down your social media feed and seen pictures of friends and family showing off their participation in marathons and other races? Sitting in our pajamas looking at these posts, we wonder if we’re even capable of getting out of the door, let alone run 26.2 miles. However, by doing a little every day, you can make your journey to the finish line much easier! For starters, practice consistently and slowly increase the number of miles you run each week. Make sure to warm up and run on flatter ground to decrease the likelihood of running injuries. Lastly, consider buying new shoes every couple hundred miles and remember to eat the right foods both before and after you run.4 You’ll want to constantly replenish your body’s glycogen stores by eating lots of carbohydrates the night before a long run and carrying snacks like energy bars, which are chock-full of beneficial complex carbohydrates (though be careful when choosing these bars!). Even with all these tips in mind, though, the first step to running a marathon is to take that first step and run.

herbal medicine, exercise, and dietary approaches. Among all these practices, though, the most commonly used are Chinese herbology and acupuncture, which employ herbal formulas and needles to provide many benefits. Moreover, the diagnosis for treatment in Chinese traditional medicine uses eight principles— exterior versus interior, cold versus heat, deficiency versus excess, and yin versus yang—that are not typically found in medical practices we see today to specifically determine the nature of the disease. A few benefits of these traditional practices include reducing cholesterol, decreasing the risk of cancer, boosting immunity, preventing bone loss, and alleviating pain in many areas of the body, so consider this path for future health treatments!5 ayurveda: is old really gold? (vol. 17, issue 3) Now, let’s travel over to India and explore its traditional medicine! “Ayurveda” is the Sanskrit word for “the science of life” or “the science of perfect health.” It is a form of alternative medicine that uses fruits and spices like turmeric, ginger, and pomegranate seeds to promote wellbeing and enhance existing treatments against particular diseases. Although the effectiveness of Ayurveda is under debate within the scientific community, the treatment does present evidence of some health benefits. For example, turmeric facilitates fat digestion by increasing bile production, ginger reduces the risk of diseases associated with high cholesterol, and pomegranate benefits iron-deficient individuals. Consider adopting Ayurvedic treatments, along with exercises like yoga, to supplement future treatments against disease!

maintaining a mellifluous

mind

Music doesn’t just fill the silence; it has surprising benefits to our health! We often listen to music for pleasure and comfort due to its effects on the “pleasure regions” of the brain, including the dopamine and opioid systems. In addition to evoking positive emotions, music also facilitates movement control and helps with pain processing. Music can also be a great study aid! It has been found to improve memory and make time go by faster. Put on a few tunes the next time you’re studying or blast some music at your next party!7

photo: unsplash by lua valentia

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health is music to my ears (vol. 14, issue 2)

total wellness â&#x2013;Ş spring 2018

mindfulness meditation and conscious living (vol. 14, issue 5) Mindfulness meditation is a form of meditation that emphasizes conscious living and is characterized by an awareness of the mind-body connection. An important aspect of this meditation process involves adopting a non-judgmental attitude toward thoughts and emotions. The focus is placed on observing internal sensations without trying to change them. The benefits associated with mindfulness meditation include reduced depression relapses, enhanced cognition, and a stronger immune system. UCLA offers many opportunities to practice mindfulness, such as through the Mindful Awareness Research Center on campus. Though further scientific research is still needed, there is plentiful support for the health benefits of mindfulness meditation, so take a breath, close your eyes, and practice it right now!8

total wellness ▪ spring 2018

We hope you enjoyed this travel back through our archives, which you can find at issuu.com/ totalwellnessmagazine! Total Wellness has published magazines that address the topics of health and wellness for several years now, and we are excited to continue to do so through our website at totalwellnessmagazine.org! Feel free to check out our associated social media (which are listed in the director’s note on page 6) and come out to our future events to learn how you can even become a writer or designer for the organization yourself! tw References 1. “Superfoods for a super you.” (2016). Total Wellness Magazine. 2. “Coffee: its perks and reasons to be bitter.” (2016). Total Wellness Magazine. 3. “Let’s Move It.” (2014). Total Wellness Magazine. 4. “Chasing your goal: 26.2 miles at a time.” (2011). Total Wellness Magazine. 5. “Traditional chinese medicine.” (2017). Total Wellness Magazine. 6. “Ayurveda: is old really gold?” (2017). Total Wellness Magazine. 7. “Health is Music To My Ears.” (2014). Total Wellness Magazine. 8. “Mindfulness Meditation: the Importance of Conscious Living.” (2014). Total Wellness Magazine.

habits for healthy eating with total wellness

Try smaller plate sizes! Reduce food intake by nearly 30%.

Put that phone down! Distractions encourage mindless eating.

Othersâ&#x20AC;&#x2122; behaviors are influential. Start a healthy diet with friends!

Bigger utensils make you more likely to take bigger bites.

Opt for smaller utensils to control overeating.

total wellness â&#x2013;Ş spring 2018

The bigger the plate, the more you tend to overeat.

Visit our website at totalwellnessmagazine.org

total wellness â&#x2013;Ş spring 2018

bruin consen bruin consent coalition Bruin Consent Coalition is an organization that supports survivors of sexual assault. We are dedicated student activists who work to raise awareness and prevention of sexual and gender-based violence. We host and co-host various events and educational programs that focus on a variety of issues related to sexual violence and topics of consent. In addition to this, we also advocate for survivorâ&#x20AC;&#x2122;s rights and resources on a campus, state, and federal level in policies and laws. We also engage in arts activism through displays, like The Clothesline Project, photo series, and graphic series.

Bruin Consent Coalition will be focusing its efforts on the education, awareness, and prevention of sexual violence on campus and in our community. Our first and foremost purpose is to help those who have experienced sexual violence. We will continue advocacy by working to change campus and state policies to better support Bruin survivors, creating a more comprehensive guide of victim or survivor resources on campus and in the L.A. area, improving the treatment of victims or survivors by different campus entities like UCPD, and more. We will continue activism through various art projects and campaigns. We will create safe spaces for survivors, such as hosting survivor speak outs.

nt co sexual violence: what every college student needs to know now BY SABRIN SIDHU

| DESIGN BY MYRA ZHAN

Unprecedented. This is the only word that can describe the recent social phenomenon that has given a strong and powerful voice to sexual violence victims who have been shamed and silenced for years. The influx of movements, including the “Me Too” movement and Women’s Rights March, are reflective of the long overdue backlash against unfair, and often unpunished, sexual violence. But before these movements can truly encourage people of all backgrounds to take the initiative to fight against sexual violence in our society, it’s important that the basics are well understood. The definition of sexual violence should be crystal clear and this article will expel common misconceptions. Moreover, we’ll get the facts straight and understand who’s at risk and what resources are available for victims.

total wellness ▪ spring 2018

This piece contains content on sexual violence which may be distressing to survivors.

what is sexual violence?

what are the warning signs?

The Center for Disease and Control and Prevention classifies sexual violence as any sexual act that is committed against someone’s will and without their free consent.1 Although most people understand that sexual violence can involve forced physical acts, there are common misunderstandings regarding what else comprises sexual violence. For instance, “noncontact unwanted sexual experiences” are a form of sexual violence. These acts of sexual violence are incredibly common but can often go ignored. Here’s a list of what qualifies as noncontact sexual violence:

Each case of sexual violence is different, but in some instances, there may be warning signs.4 A 2000 study in Violence Against Women followed 168 sexual violence victims from both rural and urban backgrounds between the ages of 18 and 50. These women were abused by their partners and the recurrent warning signs experienced by many of them included:

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Verbal sexual harassment like catcalling or whistling Inappropriate sexual gestures Flashing someone Forcing someone to view sexual media Writing and sending unwanted sexually suggested comments Making lewd jokes Saying or writing something offensive about an individual’s sexual orientation

Furthermore, people are often confused about different terms like sexual assault and sexual harassment.2 These terms are actually subsets of sexual violence. Specifically, sexual assault is a form of sexual violence that occurs when physical, unwanted sexual activity is forced, like rape. In contrast, sexual harassment is when unwanted sexual advances, like inappropriate comments or stalking, occur. bottom line: Sexual violence encompasses sexual assault and harassment. However, the conversation about sexual violence isn’t just about forced physical sexual acts. It’s important to understand that even non-physical acts, like catcalling, are a subset of sexual violence and should be equally condemned.

total wellness ▪ spring 2018

what are the facts? According to the National Intimate Partner and Sexual Violence Survey, 43.3% of heterosexual women and 20.8% of heterosexual men report experiencing some form of sexual violence (other than rape) during their lifetime. Alarmingly, sexual violence rates among lesbians and gay men are even higher, at 46.4% and 40.2% respectively.3 bottom line: Sexual violence is often mischaracterized as a singular problem predominantly affecting women but the statistics show that we, regardless of gender or sexual orientation, are ALL at risk.

• • • • •

The potential perpetrator is eager to be in a committed relationship and everything moves very quickly. The potential perpetrator is eager to be in a committed relationship and everything moves very quickly. The potential perpetrator makes excessive efforts to be pleasing and charming (it seems too good to be true). Jealousy becomes a common part of the relationship. An effort is constantly made to break the victim’s relationships with friends and family.

bottom line: There’s no easy way to predict sexual violence before it happens, but these warning signs may be useful. Particularly, these warning signs apply to individuals in romantic relationships and are most concerning when they occur collectively.

what happens in college? Most sexual violence occurs among college-aged students, specifically those between the ages of 18-24.5 For example, a 2006 study published in Violence Against Women found that approximately 27% of college women have been victims of unwanted sexual contact.6 In fact, a 2006 study published in Violence Against Women found that 9 out of 10 of these victims personally knew and recognized the individual who assaulted them.7 The frequency of such cases on college campuses is undoubtedly a concerning problem and greater preventative efforts are needed to ensure the safety of all students.

bottom line: Unfortunately, although college should be a safe place of learning and inquiry, it can be and often is a place of sexual violence. What’s worse? Many college campuses are not equipped or prepared to handle this issue effectively, so it falls on students to hold their institutions accountable.

what resources are available? While it’s clear that sexual violence is a major problem, especially for college-aged students, UCLA offers various resources for various situations. Here’s a list of resources you should check if you have witnessed sexual violence, been a victim of sexual violence, or want to join the discussion by becoming an advocate against sexual violence: Bruin Consent Coalition Call: (310) 825-7586 Have you seen the annual clothesline project display on UCLA’s campus? This powerful project is hosted by the BCC, which in addition to educating people on sexual violence, helps students access the resources and information they may need. The BCC also allows interested students to join the greater political discussion on sexual violence.10 UCLA Sexual Violence Prevention and Response Visit: http://www.sexualviolence.ucla.edu In addition to providing basic education and training, this resource allows you to seek help if you’re in a dangerous or questionable situation, file a report if you have been a victim, and help someone who is or may be at risk of being a victim.11 CARE Program Call: (310) 825-0768 CARE, or the Campus Assault Resources and Education Program, offers victims a confidential environment in which they can seek help without having to formally report their assault. From yoga to art, CARE offers multiple programs that give survivors the opportunity to heal in a safe environment.12 bottom line: UCLA offers ample resources for individuals of all backgrounds. From prevention to treatment to advocacy, there’s a group at UCLA that can help you. Students are encouraged to spread the word about the opportunities and resources offered.

total wellness ▪ spring 2018

Despite the high frequency of reported sexual violence on college campuses, however, a 2014 U.S. Senate Subcommittee report reveals that 40% of U.S. colleges have not even investigated one sexual violence case within the past 5 years. In fact, 70% of colleges do not have a proper procedure in place for working with local law enforcement in cases involving sexual violence. This problem is aggravated by the fact that only 5% of victims actually report the sexual violence they have suffered.8 These facts may strike many students as surprising, especially since colleges typically assure students about their safety. In order to counter this issue, student groups and student initiatives are needed. Such groups would need to create safe environment for sexual violence victims looking to come out, seek assistance, or report their case. Ensuring that victims feel comfortable in a non-judgemental space would be of the utmost importance, since a 2006 study in the Journal of American College Health found that victims often don’t report sexual violence because of feelings of guilt, shame, and embarrassment.9

moving forward: the tide against sexual violence

total wellness ▪ spring 2018

References 1. “Sexual Violence: Definitions.” cdc.gov. (2017). 2. “FAQs: Understanding Sexual Assault and Sexual Violence.” sexualviolence.ucdavis.edu. (2015). 3. “The National Intimate Partner and Sexual Violence Survey.” cdc.gov. (2011). 4. “Survivors’ Identification of Protective Factors and Early Warning Signs for Intimate Partner Violence.” Violence Against Women. (2000). 5. “The National Intimate Partner and Sexual Violence Survey.” cdc.gov. (2013). 6. “An Examination of Sexual Violence Against College Women.” Violence Against Women. (2006). 7. “The sexual victimization of college women.” ncjrs.gov. (2000). 8. “Sexual violence on campus: How too many institutions of higher education are failing to protect students.” mccaskill.senate.gov. (2014). 9. “Barriers to reporting sexual assault for women and men: perspectives of college students.” J. Am. Coll. Health. (2006). 10. “Bruin Consent Coalition.” bruinconsentcoalition.org. (2018). 11. “Sexual Violence Prevention and Response.” sexualviolence.ucla.edu. (2018). 12. “CARE program.” careprogram.ucla.edu. (2018).

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photo by national sexual violence resource center

We’ve read the facts and seen the different resources, but the fight against sexual violence goes beyond the words on any page. This fight involves educating ourselves on the facts and understanding what can be done to change what we see. By educating ourselves on sexual violence and joining groups that allow us to advocate for survivors and against perpetrators, we will be able to uproot sexual violence from our communities.

David Schechter, MD Family Medicine Physician

your sex health

Giselle Jones, MSW, CMF Therapist, UCLA Center for the Study of Women

credits We would like to acknowledge the following people for their contributions to this edition. We would also like to make special mention of the following UCLA physicians, professors, and faculty members who donated their time and expertise to ensuring the accuracy of content published in the following articles:

debunking eating myths

Marissa Podell, MS, RD Dietitian, U.S. Department of Veterans Affairs

keeping your body and pocket healthy LeeAnn Weintraub, MPH, RD Nutritionist

correcting the myth about body image

copy-edits and review

correcting the myth about body image

layout revisions

Traci Cohen, PsyD Psychologist, Westside Psych

Wendy Lin, PsyD Psychologist, The Positive Mind

counting calories

David Wiss, MN, RDN, Nutritionist, Nutrition in Recovery

Sarah Noorani, Prasann Ranade, Rachel Tsao, Robert Valencia, Bhavya Malladi

Stephanie Yang, Amy Choi, Jessica Zeng

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Spring Wellness Celebration

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Keeping Your Body and Pocket Happy