total wellness a ucla student wellness commission publication
health without borders
all about
spices sleeping practices across the world: what you can learn
pros & cons to:
traditional chinese medicine: what it is and how it works winter 2017 | vol 17 | issue 2
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total wellness â–Ş winter 2017
diets across cultures
total wellness director
editor-in-chief
Christopher Phan
Omid Mirfendereski
finance director Vivian Chen
art director
assistant art director
Alison Jeng
Stephanie Yang
writing Regina Chi Nicole Clarke Kimberly Crickette Jacqueline Do Katie Farr Nicole Kashfian Michelle Kong Stephanie Liu Omid Mirfendereski Payam Mirfendereski Sarah Noorani Christina Pham Christopher Phan Prasann Ranade
copy editor
Sara Rashidi Jamie Shin Jasmine Sidhu Sabrin Sidhu Michelle Stevens Brigitta Szeibert Rachel Tsao Robert Valencia Celine Vartany Nancy Vu
managing editor
Payam Mirfendereski
Nancy Vu
web director Rachelle Juan
marketing director Jenna Le
design
finance
marketing
Kenneth Chang Chien Nicole Galisatus Madison Hoo Alison Jeng Jenna Le Lisa Leung Amir Ljuljanovic Jackie Nguyen Nezia Rahman Edith Ramirez Eunji Song Kandice Tsoi Stephanie Yang
Vivian Chen Ruchi Desai
Katarina Haines Jenna Le Alexandra Osborn Christopher Phan Vanessa Perea Siri Rallabhandi Nancy Vu
web Rachelle Juan
advisory & review Benjamin Bert, MD
Sofia Levy, BS, RN
Ophthalmologist, UCLA Doheny and Stein Eye Institutes
Registered Nurse
Rena Orenstein, MPH
Sandi Chiu, MSOM, LAc
Director, UCLA Student Health Education & Promotion
Education Coordinator, UCLA Center for East-West Medicine
Kaitlin Reid, MPH, RDN
Holly Kiger, RN, MSN, CNS
Health Educator, UCLA Student Health Education & Promotion
Lecturer, UCLA School of Nursing
Eve Lahijani, MS, RD Nutrition Health Educator, UCLA Office of Residential Life
total wellness â–Ş winter 2017
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 17, Issue 02 Š 2017 by Total Wellness Magazine. All rights reserved. Parts of this magazine may be reproduced only with written permission from the editor. Although every precaution has been taken to ensure the accuracy of the published material, Total Wellness cannot be held responsible for the opinions expressed or facts supplied by authors. We do not necessarily endorse products and services advertised. The information in Total Wellness is not intended as medical advice and should not replace the advice of your physician. Always consult a health care provider for clarification.
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meet the
committees of
The Body Image Task Force’s mission is to spread self acceptance and positive body image, which encompasses mental, physical, and emotional health. Love yourself and be confident in who you are!
[Bruin Consent Coalition]
BCC’s goal is to promote consensual sex, effective bystander intervention, and access to university resources that support survivors of sexual assault.
HNF is devoted to hosting fun and educational events that promote proper nutrition, an active lifestyle, and overall well-being.
Active Minds holds workshops and events to educate students and the surrounding Los Angeles community on the importance of mental health.
SEARCH (Student Education And Research of Contemporary Health) researches health topics pertinent to the UCLA student body to create interesting and educational events.
BRUIN RUN/WALK
Bruin Run/Walk puts on an annual 5K charity run to raise awareness and funds to support the Chase Child Life Program at the Mattel Children’s Hospital UCLA.
The CPR and First Aid Program offers low-cost American Heart Association CPR and First Aid courses to the UCLA community ($10 for UCLA students, $15 for community members).
The Sexperts committee is dedicated to increasing the awareness of genderrelated health issues, stigmas, and identity at UCLA and beyond.
EARTH is committed to promoting student awareness about the dynamic relationship that exists between individual health and the health of the environment.
“SHA”s are trained to educate other students about various health issues including relationships and communication, stress management, body image, and alcohol harm reduction.
Total Wellness is dedicated to spreading awareness of and sharing knowledge on issues of student health and health care through quarterly magazine publications.
know your resources! Each committee within SWC holds health-related programs throughout the year for the UCLA student body. Like us on Facebook or visit swc.ucla.edu to learn more, and never miss an opportunity to improve your health!
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total wellness ▪ winter 2017
Aids Awareness works to increase campus awareness and knowledge of HIV/AIDS and promote safe sex practices.
contents total wellness â–Ş winter 2017
issue 02•winter 2017
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11
06
08 in the news global health
q&a home remedies
13
17
eat well pescetariansim
21
mind well religion & spirituality
26
31
35
message from the director & editor’s note
body in focus eyestrain
feature diets across cultures
feature chinese medicine
40
46
55
feature sleeping habits
feature wine consumption
total wellness â–Ş winter 2017
cover story spices
credits
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a message from the director Dear reader, It’s all around us. It’s an intrinsic yet fluid part of our identity. And it influences our thoughts, dispositions, and decisions. It’s even in our yogurt! What is this facet of ourselves that can sometimes be hard to define? It’s culture. Culture is an essential part of what it means to be human. The universality of culture is our humanity, the fine thread that connects each person into the beautiful tapestry of a community. While we will not attempt to reduce culture to a single working definition in this issue, we will examine how certain intuitive components and learned aspects can affect our health and wellness. Because the rich cultural traditions we practice inform our way of life, culture can influence our health. The emerging field of medical anthropology explores the social, cultural, and biological determinants of health and may provide key insights on how to address cultural barriers through effective approaches to health promotion, what understandings people have concerning the nature and cause of diseases, and why patients prefer specific types of treatment over others. Whatever cultural values you subscribe by, consider how to balance your nutritional intake through food choices from different parts of the world (page 31), why in moderation, wine can be a healthy source of antioxidants (46), and how you can add spices to give your dishes a kick of flavor (page 26). You can integrate power naps in your day to give you an energy boost (page 40) and also learn about the health benefits and drawbacks of traditional healing practices such as Chinese herbal medicine (page 35). Through our longstanding partnership with the UCLA Center for East West Medicine, Total Wellness has enjoyed sponsoring the self care column for their Explore Integrative Medicine resource website. Be sure to take a look at our self care feature for this issue: home remedies to discover how to alleviate the symptoms of the common cold from the comfort of home (page 11). As the campus climate at UCLA is becoming increasingly multicultural, we wanted to create an issue that accurately reflects our diverse student body. We hope that the following issue will help encourage our readers to share healthy practices and celebrate our collective culture. Cheers to your health, Christopher Phan Director
editor’s note
total wellness ▪ winter 2017
Dear readers, This year has been a truly exciting one for Total Wellness. Last quarter, our writing team more than doubled in size, from 8 active writers to 18. After many intense weeks filled with writing workshops and training assignments, our newest recruits began working on what would become their very first articles. This issue on health and wellness across cultures features half of their work, which we hope you will find both interesting and informative. In light of the growing diversity not just in our school, but also in our nation, it is no wonder that we’ve decided to tackle the relationship between culture and health. Culture subsumes our values and beliefs, but it also underlies our patterns of eating, sleeping, and socializing. Different cultures espouse different diets, different lifestyles, and different healing systems, all of which can affect health, in either positive or negative ways. To explore the link between culture and health, our writers have written on a wide array of topics. You can read, for example, about complementary and alternative medical practices such as Chinese traditional medicine (page 35) or about religion and spirituality (page 21). You can also read about the effects of different spices (page 26), special diets such as pescetarianism (page 17), and much, much more. If a topic you were interested in did not feature in this issue, there is a good chance that it will feature in our next one, which will contain the second half of our newest writers’ work. Now, as final exams approach, be sure to put in time to eat, sleep, and think well. And remember that you can always borrow healthy habits and practices from other cultures to be your healthiest self. Thank you for your continued interest in Total Wellness, Omid Mirfendereski Editor-in-Chief
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leadership
NANCY VU Managing Editor
ALISON JENG Art Director
RUCHI DESAI Finance Director
RACHELLE JUAN Web Director
total wellness â–ª winter 2017
PAYAM MIRFENDERESKI Copy Editor
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in the news
global health by katie farr| design by alison jeng
total wellness ▪ winter 2017
LOWER DEATH RATES IN PATIENTS TREATED BY INTERNATIONAL DOCTORS THAN U.S. TRAINED DOCTORS A doctor’s country of study can potentially impact a patient’s experience and chance of recovery in the United States. According to a study published by the British Medical Journal, internationally trained doctors have shown greater success in decreasing mortality in patients than doctors trained in the U.S. After analyzing 1.2 million Medicare beneficiaries nationwide and accounting for the differences that may have affected the results of the study—such as patient characteristics, physician characteristics, and hospital fixed effects—the study found that patients cared for by internationally trained graduates had a lower risk of mortality than patients cared for by U.S. trained graduates. Although the mortality rates for patients treated by internationally trained doctors and U.S. trained ones were not enormously different, at 11.2% and 11.6%, respectively, the 0.4% difference means that one additional life is lost per 250 people treated. Although no firm conclusions can be made from this observational study, the public should feel in good hands with doctors with international degrees.1
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CHINESE HERBAL TREATMENT SHOWN EFFECTIVE IN BONE MARROW RECOVERY The body’s ability to produce sufficient amounts of red blood cells is critical in fighting off disease and regulating cell division. The increase of telomerase activity is a solution to those with insufficient blood cell counts, as the enzyme telomerase plays an important role in cell division. When a person’s bone marrow is unable to keep up with the need for healthy blood cells, bone marrow failure is initiated. Bone marrow failure affects about seven in 100,000 people annually. 2 According to a five year study led by UCLA Jonsson Comprehensive Cancer Center member Dr. Jianyu Rao, a Chinese herbal regimen called TSY-1 (Tianshengyuan-1) can increase telomerase activity in normal blood cells and decrease it in cancer cells. By monitoring cell growth and gene expression in TSY-1 treated cells, Dr. Rao and his team were able to measure the effect of telomerase activity on cancer cell division and blood cell deficiency. The effects of the Chinese herbal treatment Tianshengyuan-1 on bone marrow recovery has thus laid the foundation for possible treatments of cancer and blood cell deficiency. Thanks, China!
RED WINE REMEDIES HORMONE IMBALANCES
LATINOS AGE SLOWER THAN OTHER ETHNICITIES
Abnormal hormone levels affect women around the world by surfacing as polycystic ovary syndrome, or PCOS. PCOS affects 5% to 10% of women of childbearing age, causing irregular periods, increased levels of androgen, and enlarged fluid-filled sacs in the ovaries. Elevation of the hormones testosterone, androgen, and dehydroepiandrosterone sulfate (DHEAS) can contribute to infertility, increased weight gain, acne, facial hair, and even diabetes. An antioxidant found in red wine called resveratrol, however, is being studied to reduce the risk of coronary heart disease and cancer. Two groups of participants from Poznan University of Medical Sciences in Poznan, Poland, in a randomized, doubleblind, placebo-controlled trial were treated daily with either 1,500 milligrams of resveratrol or placebo. Those who took the daily dose of resveratrol saw a 23.1% decrease in testosterone levels and a 22.2% decrease in DHEAS levels, whereas those who took the placebo saw a 2.9% increase in testosterone levels and a 10.5% rise in DHEAS levels. Furthermore, resveratrol had the power to counteract dietary risk factors, bringing about a 31.8% decrease in fasting insulin levels in women who took a daily dose of the plant magic. Scientists attribute resveratrol’s healing abilities to this polyphenol’s antiinflammatory properties, used by plants as a response to fungus, stress, injury, infection, or UV irradiation. 3 The takeaway from this study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism is that plant power can be seen in some of our favorite vices, so grab a glass and enjoy.
The consequences of aging and solutions to this natural process heavily riddle health magazines and media. Interestingly, people of certain ethnicities are shown to age more slowly than others. A UCLA research study compared 6,000 DNA samples from seven ethnic groups: two African groups, African-Americans, Caucasians, East Asians, Latinos, and an indigenous people called the Tsimane who are genetically related to Latinos and live in Bolivia. Latinos were found to age slower than all groups other than the Tsimane. The study points to epigenetic differences in women post-menopause as the cause for slower aging. After menopause, Latino women’s biological clock reveals an age 2.4 years younger than non-Latino women of the same age. The Tsimane group had even slower signs of aging than the Latino group, where the biological clock measured 2 years younger than the same-aged Latino individual and 4 years younger than the same-aged Caucasian individual. Researchers accredit Latinos’ slower aging with a neutralization of higher health risks such as obesity and inflammation. According to the Center for Disease Control and Prevention, Latinos in the U.S. live on average three years longer than Caucasians and face a 30 percent lower risk of death than other racial groups. This study was the first to show that Latinos age slower than other ethnic groups.4 t w
cover photo: pexels.com left and right: flaticon.com
total wellness ▪ winter 2017
References 1 “US patients treated by international doctors have lower death rates than those treated by home trained doctors.” medicalnewstoday.com. (2017). 2 “Chinese herbal treatment shows signs of effectiveness in bone marrow recovery.” newsroom.ucla.edu. (2016). 3 “PCOS: Red wine compound remedies abnormal hormone levels.” medicalnewstoday.com. (2016). 4 “Latinos age slower than other ethnicities, UCLA study shows.” newsroom.ucla.edu. (2016).
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q&a
combating the college cold total wellness â–Ş winter 2017
by rachel tsao | design by stephanie yang
Catching a cold is never fun, especially in college when you are away from home. The combination of a throbbing headache, congested nose, and scratchy throat can be dismal, but don’t fret. There are plenty of ways to alleviate these symptoms in the comfort of your very own dorm room. And perhaps in the future, you may be able to prevent the campus sniffles from hitting you again.
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Q: what is the cold? The cold is a viral illness. There are more than 200 types of viruses that can lead to your misery, but the most common one is the rhinovirus, which contributes to 10% to 40% of colds. While the rhinovirus is most active during the spring, summer and fall, the coronavirus peaks in the winter.1 The coronavirus may thus be why “‘tis is the season” to be sick.
Q: does cold weather cause the cold? Q: what are common symptoms of a cold? When a cold strikes, you may experience symptoms like sneezing, a sore throat, and a runny nose, which occur typically in the first few days. Later, watery nasal secretions become thicker and darker. More severe symptoms may be a sign that you have the flu rather than a cold.4
Q: what is the difference between a cold and the flu? The common cold and flu are both viral infections of the respiratory tract. Although the symptoms are similar, the flu is more severe. With the flu, you are likely to have high fever, body aches, and a headache. Flu symptoms can also persist for several weeks, while cold symptoms typically last 3 to 4 days.4
total wellness ▪ winter 2017
There is no evidence that you catch a cold just because you have been out in cold weather. However, the low temperature does render you more susceptible to sickness by suppressing the body’s ability to respond to viruses. Specifically, low humidity during the winter causes the lining of your nose to become dry. This reduces your nasal ability to filter inhaled air, enabling virus-bearing mucus to enter and thereby triggering colds.2 Viruses like rhinoviruses and coronaviruses also thrive better in cool conditions. In fact, a 2015 study in the Proceedings of the National Academy of Sciences confirmed that even a slight chill can increase the rate at which cold viruses replicate.3 During the winter months, you also spend more time indoors, where ventilation is restricted and exposure to contagious people is increased. So even though the cold weather may not directly cause the cold, it may be indirectly responsible. This may help to understand why college students just so happen to fall victim to campus viruses during this time of the year.
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may not always make you feel better physically, at least it can provide emotional and psychological comfort during this miserable time.
Q: what are some remedies for the cold? Drinking water will not only keep you hydrated, but also soothe your throat. However, there are other remedies that you can use to alleviate these symptoms, with accessible items that you can easily keep in your dorm room. Add a tablespoon of honey into a glass of warm water! Honey has been valued as a traditional medicine for centuries. It remains a remedy for the common cold, having been shown to treat nocturnal cough and sleep difficulty.5 This is because honey contains antiviral properties that make it possible to inhibit replication of the cold virus, as discussed in a 2016 study published in the Journal of Alternative and Complementary Medicine.6 But another study revealed that honey may not be as effective as the over-the-counter dextromethorphan, a cough suppressant.7 Nevertheless, there is no evidence against the use of the natural remedy.
total wellness ▪ winter 2017
Eat a spoonful of raw garlic cloves! Garlic is a powerful antioxidant with antiviral properties that can relieve the common cold. In fact, a 2014 review published in the Cochrane Database of Systematic Reviews found that people who consumed garlic everyday for three months experienced fewer colds. 8 This may be because garlic increases the growth of gamma delta T cells, which are capable of removing infectious pathogens from the body.9 However, more studies are needed to validate these findings because they are based on self-reported data. Sip up a bowl of warm chicken noodle soup! Chicken noodle soup has long been used as a remedy for the common cold. Even though it may not cure the common cold, chicken noodle soup may potentially reduce the severity of its symptoms. In particular, this warming bowl of soup has anti-inflammatory properties, preventing neutrophils (a type of white blood cell that increases inflammation) from accumulating in the respiratory tract.12 Another study also found that it is more effective than water in thinning out mucus in the lungs, relieving congestion in the upper respiratory tract.13 However, the benefit of chicken noodle soup may be no more than a placebo effect, as a 2011 study published in Psychological Science suggests.14 Having said that, there is no evidence against the use of chicken noodle soup, because while it
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Squeeze the juice from a fresh lemon into warm water! Lemon has long been touted as a remedy for the common cold, due to its rich source of vitamin C. According to a 2006 study in the Annals of Nutrition and Metabolism, Vitamin C can stimulate the immune system by enhancing lymphocyte proliferation and increasing the synthesis of immunoglobulins. Its antiviral activities also reduce the symptoms of the common cold.10 However, another study in the Cochrane Database of Systematic Reviews revealed that vitamin C can only very slightly shorten the duration and severity of the cold—by 8% in adults and by 14% in children.11 But even though vitamin C may not clear up the cold entirely, there is sufficient evidence that it does boost the immune system. Of course, consult a medical professional if these symptoms linger. Most colds last around 7 to 10 days, so if your symptoms persist, you may have a bacterial infection, which requires treatment with antibiotics.
bottom line You are bound to get sick at least once during your time in college, with thousands of students coughing and sneezing on campus. It can be stressful, especially when trying to deal with the cold on top of your class schedule and social life. Hence, prevention is key. Sleep well— ideally, 7 to 8 hours each night; stay hydrated—at least 64 oz of water per day; and eat right—with lots of fruits and vegetables. t w References 1. “What’s Causing My Cold.” webmd.com. (2015). 2. “Can the Cold Give You a Cold?” everydayhealth.com. (2012). 3. “Temperature-dependent innate defense against the common cold virus limits viral replication at warm temperature in mouse airway cells.” PNAS. (2015). 4. “Understanding Common Cold -- Symptoms.” webmd.com. (2015). 5. “Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents.” Arch Pediatr Adolesc Med. (2007). 6. “Effect of Honey versus Thyme on Rubella Virus Survival in Vitro.” J Altern Complement Med. (2016). 7. “Honey for acute cough in children.” Cochrane Database Syst Rev. (2012). 8. “Garlic for the common cold.” Cochrane Database Syst Rev. (2014). 9. “Supplementation with aged garlic extract improves both NK and γδ-T cell function and reduces the severity of cold and flu symptoms: A randomized, double-blind, placebo-controlled nutrition intervention.” Clin Nutr. (2012). 10. “Immune-enhancing role of vitamin C and zinc and effect on clinical conditions.” Ann Nutr Metab. (2006). 11. “Vitamin C for preventing and treating the common cold.” Cochrane Database Syst Rev. (2013). 12. “Chicken soup inhibits neutrophil chemotaxis in vitro.” Chest. (2000). 13. “Effects of drinking hot water, cold water, and chicken soup on nasal mucus velocity and nasal airflow resistance.” Chest. (1978). 14. “Chicken Soup Really Is Good for the Soul: “Comfort Food” Fulfills the Need to Belong.” Psychol Sci. (2011).
body in focus
take a break and... care for your eyes Screens seem to surround us all the time, as we depend on laptops for most of the average school day. Assignments, notes, and lectures are increasingly digitized for convenience, and time spent relaxing with a television show or social media adds even more screen time to our daily totals. Overall, adults spend an estimated 8.5 hours per day looking at a screen, which means that, on a daily basis, we spend more time staring at screens than we do eating and sleeping combined.1 This is especially true for college students. Imagine
sleeping for a full 8 hours every single night, midterms and finals weeks included! Although giving your eyes a break can be a challenge with all the activities that constantly involve screens, too much time spent clicking and scrolling can potentially lead to dry eyes, eyestrain, headaches, and even computer vision syndrome.2 This article breaks down the risks of overworking the eyes on screens and discusses easy ways to relieve daily strain, whether you’re pulling all-nighters or just catching up with friends.
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total wellness â–Ş winter 2017
by cceline vartany| design by eunji song
why screens are hard on the eyes Computer screens are generally more visually demanding than paper because they are self-illuminated. The blue light that comes from our laptops has been shown to suppress melatonin, a regulatory hormone that acts as an internal “body clock” to coordinate falling asleep and waking up in response to light stimulus, thus keeping us more alert and our eyes more focused.3,4 This vigilance is great when you’re working throughout the day, but it also means that there is more demand on your eyes for a longer period of time. Paper, on the other hand, is illuminated by more ambient red light coming from bulbs or lamps in a room, and while it doesn’t necessarily put you straight to sleep, it is much easier on the eyes when you are reading for an extended period of time.
According to a series of case studies published in Computers in Human Behavior in 2007, computers also cause strain because of their pixel-based dots, which are more blurred at the edges than are printed words on a page. This poor edge resolution, along with reflections and glare off a screen, contributes to the demand on eyes to work harder when reading from a laptop.5 Additional factors mentioned in the studies include a higher viewing angle when reading from a computer rather than from a book, as well as reduced spontaneous eye blinking rate (SEBR), which increases dry eye due to additional evaporation of the tears.5 Aside from screen vs. paper differences, the studies note that human eyes simply require more muscle action to focus on something closer. Interestingly, eyes are more relaxed when viewing things farther away due to anatomy and evolution: the need to assess predation or oncoming threats from a distance was historically greater than the need to focus on nearby things for extended periods of time.5
computer vision syndrome what about contact lenses or makeup? diagnosis Experiencing one or more of the symptoms below as a result of prolonged screen use is considered computer vision syndrome.6 Because the symptoms are varied and general, computer vision syndrome is a largely unknown epidemic, and many people go without knowing they even have it, including over 50% of computer users.5,7
symptoms eye fatigue
total wellness ▪ winter 2017
redness
eyestrain
irritation
blurred vision
burning
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dry eyes
Using contact lenses increases the eyes’ dependence on lubrication for comfort, which is compromised with increased use of screens due to reduced blinking and tearing. Contacts also create a “friction effect” with the upper lid, a phenomenon in which the contact lens rubs against the inside of the eyelid, creating itching or discomfort when tearing is decreased. As for cosmetics, they are only an issue if poorly applied, because they tend to block oil-secreting glands, resulting in quick evaporation of tear water and thus less lubrication.8 For that reason, it is important to never put makeup on the eyelid margin, which is the part of the eyelid closest to the eyeball itself, a practice called “tight-lining” that has become increasingly popular.
treatment
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Paying attention to sitting correctly and positioning screens in a way that is suited to your height and eye level can reduce the negative effects of extended screen time as well as support your back and neck. Stabilizing your viewing angle or being conscious of positioning that works best for you can also make extended screen time more comfortable for your eyes.6
the 20-20-20 rule The 20-20-20 rule is a basic occupational therapy recommendation to relieve the eyes from screen discomfort by focusing on an object 20 feet away for 20 seconds per every 20 minutes you spend on your laptop.9 Short breaks in bursts like this can make all the difference for your eyes by giving them the quick relief of focusing on something that isn’t self-illuminated, drenched in blue light, or close to you. By the same thread of logic, it may not be such a bad thing if you find yourself staring off into space while studying! The chunks of time you spend processing information from a lecture or thinking in between typed sentences are great opportunities to give your eyes a break and reduce the impact of extended laptop use.
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cover: icon made by freepik left: roundicons/flaticon; right: freepik/falticon
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eye drops Lubrication from eye drops can combat dryness from the reduced blinking that usually accompanies extended screen time. These can be a great option if you find ones that work for you, so make sure to select carefully and do not self-medicate. Be aware, however, that some of the more effective formulas are also unfortunately effective in reducing visual acuity!6
acupuncture & acupressure Acupressure is a form of Chinese healing that can be used to treat eyestrain, fatigue, and dryness, and it can easily be done at your desk or at the library during a study break to relieve minor discomfort. This method involves massaging the bridge of the nose, along the nose upward to the forehead, underneath the eyes, and at the temples.11 It is important to note, however, that you want to avoid rubbing the eyes themselves, as this could lead to additional vision problems. On a clinical level, a 2015 study from the Chinese Journal of Integrative Medicine found that electrical stimulation of acupressure points even near the ears improves symptoms and signs of dry eye.10 On the other hand, acupressure practices are not shown to be significantly effective in actively counteracting the challenges presented by prolonged screen time, such as clearing the eyes or improving vision.11
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total wellness â–Ş winter 2017
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ergonomics: screen positioning & posture
prevention Effective ways to prevent eyestrain in the first place include modifying lighting to reduce glare and adjusting light intensity according to your age. These adjustments may also entail installing an add-on to your laptop that changes the color of emitted light according to the time of day. Make sure to use proper vision correction, as in glasses or contacts, for any conditions that may make you more vulnerable to computer vision syndrome, such as astigmatism, which is a slight curving of the cornea or lens that causes the blurring of vision at both a distance and nearby.12 Consciously practicing the 20-20-20 rule and remembering to take short breaks for stretching or walking around to give the eyes more variety can also be very beneficial! Many preventative techniques and precautions can also be treatments for the disease.13
bottom line
References 1. “Most-detailed study yet of consumer video viewing suggests rethinking is in order.” cms.bsu.edu (2009). 2. “Computer Vision Syndrome.” aoa.org. (2016). 3. “Blue light has a dark side.” health.harvard.edu. (2015). 4. “Melatonin.” umm.edu. (2016). 5. “Computer Vision Syndrom: A widely spreading but largely unknown epidemic among computer users.” Comput Hum Behav. (2007). 6. “Computer Vision Syndrome: A Review.” Surv Ophthalmol. (2005). 7. “Worker Productivity and Computer Vision Syndrome.” allaboutvision. (2017). 8. “Assessing Computer Vision Syndrom Risks for Pilots.” JAAER. (2015). 9. “Tool Box Talks: The 20/20/20 Rule.” oregonstate.edu. (2011). 10. “Electrical Stimulation of Auricular Acupressure for Dry Eye: A Randomized Controlled-Clinical Trial.” Chin J Integr Med. (2015). 11. “On the merits of ancient Chinese eye acupressure practices.” Appl Ergon. (1992). 12. “What is Astigmatism.” aoa.org. (2015). 13. “Understanding and Preventing Computer Vision Syndrome.” ncbi.nlm.nih.gov. (2008).
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right: madebyoliver/freepik;
total wellness ▪ winter 2017
Screens are hard on the eyes because of inadequate lighting, obstructive glare, poor resolution, and reduced blinking. Using contact lenses or wearing makeup can aggravate the eyes even more if you are constantly using a laptop or computer, possibly even leading to computer vision syndrome. Computer vision syndrome and its symptoms can be easily prevented by simply being conscious about the amount of time you spend in front of a screen as well as by breaking up that time to give your eyes bursts of relief. Making sure your positioning and viewing angles are correct can be very helpful, too. Treatment options involving acupressure can likely be effective in reducing dryness, but not necessarily useful for incurring other vision benefits such as clearing the eyes or actually improving vision. Artificial tears or other forms of treatment may also be beneficial, so if issues persist after trying these techniques, please seek the assistance of an eye care professional. t w
eat well
pescetarianism: plenty of fish in the sea by brigitta szeibert | design by madison hoo
You may be familiar with conscious lifestyle choices such as vegetarianism and veganism, but have you ever heard about pescetarianism? A
pescetarian, sometimes called pesco-vegetarian, is a person who eats fish and other seafood in addition to vegetarian foods (such as fruits, vegetables, grains, and legumes) but abstains from all other varieties of meat (such chicken, beef, pork, and turkey).1 A pescetarian lifestyle
total wellness â–Ş winter 2017
consists of a largely plant-based diet but provides the option for extra protein and healthy fats through fish and seafood consumption. While some may view pescetarianism as a step before full vegetarianism, others consider it a distinct lifestyle of its own. Regardless, this intermediary between vegetarianism and omnivory (the consumption of animals and plants) offers an interesting alternative to common dietary practices. Read on to discover more about the diet of these seafood-eating friends among us!
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pescetarianism 101
total wellness ▪ winter 2017
The term “pescetarianism” comes from the Italian word for fish, pesce, which is derived from the Latin word piscis.2 Historically, cultures with fish as a main part of their diet have been linked to pescetarianism. These cultures correlate with modern-day geographical regions such as the Caribbean, Northern Europe, and parts of Asia. A 2015 article in Today’s Dietitian emphasizes the cross-cultural basis of pescetarianism by noting its adaptability to a variety of cuisines, including traditional Nordic, Japanese, and Mediterranean diets.2 These regions share in common close proximity to large bodies of water (e.g., oceans, lakes, seas) which are conducive to fishing. Popular examples of cultural dishes linked to seafood-rich diets include sushi in traditional Japanese cuisine and various smoked fish (e.g., salmon, trout, herring) in Scandinavian cuisine. The rise in popularity of pescetarianism may lie in the belief that it is more easily implemented and maintained than complete vegetarianism, as seafood can easily be supplemented in place.
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pros of pescatarianism
cons of pescetarianism
> increased nutritional variety
> toxins
As opposed to vegetarianism or veganism, pescetarianism offers increased food options by adding seafood to a vegetarian diet.2 A 2007 study published in Environmental Health Perspectives acknowledges that seafood is an important source of energy, protein, and essential micronutrients.3
Fish and other seafood can contain toxins which may prove harmful to health if eaten in excess. Focusing solely on the benefits of seafood consumption may lead to an underestimation of the danger of exposure to toxins, particularly methylmercury.3 Seafood is particularly connected to methylmercury exposure due to the bioaccumulation of mercury via the food chain.9 Small organisms and plants in the water absorb mercury in relatively low quantities from their surroundings. In turn, sea creatures like fish eat these organisms and consequently ingest the mercury they had accumulated. When humans eat fish contaminated with methylmercury, the amount of mercury consumed is further magnified. Methylmercury exposure can pose a health hazard to people of all ages. However, exposure to methylmercury appears to be especially harmful to infants and young children due to its negative impact on mental development and cognitive skills. Mercury poisoning may manifest in symptoms such as tingling sensations in the hands and feet, uncoordinated movement, and diminished ability to speak, hear, and see.10 Fish and shellfish are also a significant source of perfluorinated compounds (PFCs) in the human body. PFCs are used in commercial products and environmental pollutants that decompose very slowly. The health effects of exposure to PFCs in humans are yet to be determined. However, certain PFCs may raise cholesterol, disrupt the body’s hormone regulation and immune system, decrease fertility, and raise the risk of cancer. 11
A pescetarian diet is often associated with an increased intake of unsaturated fats, found in many sources of fish and other seafood, and a decreased intake of saturated fats.2 According to 2013 review published in Food Chemistry, fish is a significant source of omega-3 fatty acids, an essential fatty acid, as well as vitamin D, vitamin B12 , and minerals such as selenium.4 Omega-3 fatty acids, a type of unsaturated fat prominent in certain fish and seafood, may promote healthy aging.4 These fatty acids have been associated with lower blood pressure and reduced risk of several diseases linked to advanced age, including dementia and arthritis. Omega-3 fatty acids may also reduce the risk of heart attack, stroke, diabetes, and depression by helping to maintain healthy heart and brain functions.5 > lower estrogen levels
cover:pexels.com left: pixabay.com
According to a small 2014 study published in Public Health Nutrition, semi-vegetarian diets, including pescetarianism, are associated with lower estrogen levels in premenopausal women in their 40s. A pescetarian diet may help normalize estrogen production and reduce inflammation, which may prevent breast cancer, fibroids, and endometriosis.6 Fibroids are benign tumors made of muscle cells and fibrous tissues that develop in the uterus, while endometriosis is a condition in which the uterine lining appears on other organs, potentially causing lower abdominal pain and infertility.7,8
> sustainability Increased overall fish consumption also raises environmental concerns. Overfishing has contributed to a severe decline in wild fish and thus affected the oceanic ecosystems.2 Numerous sustainable technologies in fishing and aquaculture, both on and off land, are being investigated for their future viability. Further testing is required to assess whether farmed fish and shellfish raised on plant-based feed provide the same benefits as wild-caught fish and seafood.4 Furthermore, the above-mentioned concern for exposure to toxins makes conscious consumerism all the more important. The Monterey Bay Aquarium Seafood Watch is a consumer-friendly organization whose goal is to help “consumers and businesses make choices for a healthy ocean.”12 They have an app designed to help makes these choices when consuming seafood. Consumers and businesses have the opportunity to download this app at the App store for Android or iPhone.
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> increased healthy fat intake
recommended intake When it comes to nutritional health, all seafood options are not created equal. Most fish are relatively lean compared to meat in that they have significantly lower saturated fat content. However, keep in mind that the fat content between seafood varieties differs significantly, especially when it comes to their omega-3s.2 Here are some guidelines to help you make the most of the fish you eat: Enjoy 2-3 servings of fish per week. A single serving of fish is approximately 3.5 oz. > enjoy seafood high in omega-3 fatty acids: Anchovies, black sea bass, herring, mackerel (canned), oysters, salmon [Chinook (King) (coastal, Alaska), Chum (Dog, Keta), Coho (Silver), Farmed, Pink (Humpy), Sockeye (Red)], sardines (US Pacific) (US Atlantic), trout > limit certain seafoods to once a week due to mercury content: Chinook salmon (Puget Sound), Sablefish/Black cod, Albacore tuna (fresh, canned white) (WA, OR, CA troll/pole) (imported longline)13 > avoid certain seafood due to mercury content: Mackerel (King), Marlin (imported), Shark (CA, HI Mako & Thresher), Swordfish (imported), Tilefish (Gulf of Mexico, South Atlantic), Tuna Steak [Bluefin and Bigeye (imported longline)]13
how to prepare seafood with health in mind Healthy ways to prepare seafood include: >Grilling >Poaching >Steaming >Baking >Broiling14 Cook seafood in water-based liquids, such as wine, and healthy oils, such as olive oil, to avoid excess saturated fat and calories.14 To optimize flavor without adding too much sodium, use lemon and herbs such as dill or chives to season.14 Limit sauces containing eggs or dairy, as
conclusion
References 1. “Organivore or Organorexic? Examining the Relationship Between Alternative Food Network Engagement, Disordered Eating, and Special Diets.” Appetite. (2016). 2. “The Pescetarian Diet.” Today’s Dietitian. (2015). 3. “Separation of Risks and Benefits of Seafood Intake.” Environ Health Perspect. (2007). 4. “Health Benefits of Seafood: Is It Just the Fatty Acids?” Food Chem. (2013). 5. “Health Benefits of Fish.” Washington State Department of Health. (2016). 6. “Oestrogen levels in serum and urine of premenopausal women eating low and high amounts of meat.” Public Health Nutr. (2014). 7. “Fibroids: Symptoms, Treatment, Diagnosis.” UCLA Obstetrics and Gynecology. (2016). 8. “Endometriosis: Symptoms, Treatment, Diagnosis.” UCLA Obstetrics and Gynecology. (2016). 9. “Mercury in the Food Chain.” ec.gc.ca. (2017). 10. “Health Effects of Exposures to Mercury.” epa.gov. (2016). 11. “Health Effects of PFAS.” atsdr.cdc.gov. (2016). 12. “Consumer Guides.” seafoodwatch.org. (2017). 13. “Healthy Fish Guide.” Washington State Department of Health. (2016). 14. “Seafood Preparation and Nutrition.” seafoodhealthfacts.org. (2016).
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top:pexels.com bottom: istockphoto.com
total wellness ▪ winter 2017
Adopting a pescetarian diet may offer health benefits by increasing essential fatty acid intake and providing an adequate source of protein in place of meat. However, when considering seafood consumption, remember to keep everything in moderation. Aim to eat 2 to 3 servings per week of approximately 3.5 oz. Be conscious that excess seafood consumption may lead to a buildup of toxins in the body and if sourced incorrectly, can have a negative impact on the environment. Remember, a pescetarian diet does not consist of only fish. Above all, make sure to stay hydrated and maintain regular intake of a variety of foods, including fruits, vegetables, legumes, and grains to optimize your health. t w
mind well
could religious practices have a beneficial effect on your health? by christina pham| design by jenna le
their parents hovering over them, instructing them to do homework or go to school on time. Now, students really are on their own. With newfound independence comes great freedom in choosing how to live daily life. Students are faced with many decisions: from the more trivial—choosing which cereal to eat for breakfast—to the more life-impacting—which religion, if any, to practice. Many students choose to practice a religion such as Christianity, Islam, or Judaism. This can entail worshiping at mass, mosque, or synagogue, or even joining a club centered on a specific religion. Other students choose to identify as atheists or agnostics. On the surface, the choice of which religion to follow does not seem like it can impact one’s life to the extent of affecting one’s health. However, what if choosing to be a believer could cause you to live longer?
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total wellness ▪ winter 2017
College can be a startling contrast to what life was once like. Students no longer have
what exactly is religion? Religion is an abstract and multifaceted concept, and it is difficult to write a formal definition that encompasses all aspects of all religions. One way to define a religion is as a compilation of spiritual beliefs that followers observe diligently. Religion is essentially doctrine that has been passed down from generation to generation. It can be based either on formal doctrine, as represented by organized religion, or on established cultural practices, as represented by folk religion.1 Beyond the major world religions of Christianity, Islam, and Judaism, there exist thousands of other lesser-known religions, such as Jainism.2 Followers of this religion believe that every living thing, including microscopic organisms, has a soul that can attain enlightenment. Many religions, such as Christianity, can be divided into different sects, such as Lutheranism, Calvinism, and Catholicism.
preface
all images: pexels.com
total wellness ▪ winter 2017
Some of religion’s effects on health can be traced to specific religious beliefs and practices. For example, consider the following goals of some religions: reducing suicide and homicide, preserving chastity in sexual habits, increasing feelings of compassion toward others, and improving attitudes toward physically or mentally ill individuals. Some religions such as Christianity, Islam, and Mormonism advocate abstinence and forbid premarital sex.3 In Islam, Hinduism, and Catholicism, committing suicide is strictly forbidden.4 In many religions—such as Christianity—helping the less fortunate, including the mental and physically sick, is greatly encouraged. Thus, many of religion’s effects on health can seem selfexplanatory. However, this article will attempt to report on the less obvious relationships between religious practices and health.
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religion’s beneficial effects
1 cancer
social networking
According to the 1994 review published in Social Science and Medicine, rates of lung cancer in Mormon women who strictly adhered to church doctrine were significantly lower than in religiously inactive women.6 Religiously inactive women were defined as those who called themselves Mormons but who did not actively participate in Mormon traditions. Researchers also found that Mormon men in higher priest positions had lower cancer rates than Mormon men in lower priest positions, even if those in the higher positions were older. The evidence may suggest that the more fervently one believes or involves oneself in a religion, the lower one’s risk for disease.6
When one adheres to a religion, at least to a widely practiced one, one often becomes a member of a whole community of fellow worshippers. This is especially important for the elderly, because a great deal of research suggests that older adults with strong social support are able to cope more effectively with the negative effects of stress than older adults without strong social support.
total wellness â–Ş winter 2017
When breast cancer patients receive a diagnosis, they may struggle to cope with depression and isolation. Therefore, many turn to computer support groups to talk to others dealing with the same predicament. A 2006 study published in Psycho-Oncology looked at how computer support groups and religion were used to cope with breast cancer diagnosis. Breast cancer patients took two surveys, one before they joined computer support groups and another four months after. The computer support group message logs were analyzed by noting the percentage of words related to religious expression. Writing a higher percentage of religious words was associated with lower levels of negative emotions and better well-being. Also, based on the message transcripts, the patients used various religious coping methods, including believing in an afterlife. Those who believed in an afterlife were less afraid of death, found blessings in their lives, and placed trust in God about their illness. Trusting in God may be associated with less depression and less anxiety among breast cancer patients.10
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2
For example, a 2005 study in The Journals of Gerontology Series B: Psychological Sciences and Social Sciences specifically demonstrated that a religious community can provide support and help, perhaps even more so than a non-religious community. The researchers interviewed two groups of people nationwide: older Christians (from a wide spectrum of sects) who went to church more than twice a year and older people who did not go to church as frequently. The data suggest that support from fellow church members helped reduce the negative effect of financial strain on health, but support from non-religious members did not have the same effect. Interestingly, this pattern was found in African Americans but not whites. The results suggest that social support can vary among different ethnoreligious groups. 5 Faith-based social support may be more effective than other types of support because of shared beliefs about stress and suffering and because of the motive for helping people in need. Individuals who share a faith usually have common values and beliefs based on religious teachings.5
cancer
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mortality
hypertension
Based on a 1989 review of 27 studies published in Social Science and Medicine, it appears that those who follow religion have lower morbidity and lower mortality. 22 studies showed that religion had a positive and statistically significant relationship with health. The negative outcomes included diseases such as tuberculosis and heart disease.11
According to the 1994 review published in Social Science and Medicine, followers of behaviorally strict religions such as Mormonism, Seventh-Day Adventistism, and Orthodox Judaism have a lower risk for hypertension, stroke, and cardiovascular disease.6 This may be because Mormons have specific practices such as abstaining from drinking, which could help reduce the risk for such conditions. A 2010 review published in BMC Public Health, for example, affirms that heavy alcohol increases the risk of stroke.7
In another 2000 study published in Health Psychology, it was found that religious involvement corresponded with lower rates of death. Some people were given a survey which questioned their religious activity. Years later in a follow up, people high in religious involvement were more likely to be alive than people lower in religious involvement.11
4
Lower rates of hypertension have also been found in Benedictine Monks and Zen Buddhist priests.6 A possible explanation for this finding is that both Benedictine Monks and Zen Buddhists adhere to practices involving meditation. Zen Buddhists meditate in a practice called zazen, which can be done silently or with chants.8 Meditation is known to ease anxiety, reduce stress, and improve heart health. Long-term practice of meditation also has been shown to lower blood pressure.9
mental health
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In a 1980 study published in Social Science and Medicine, researchers questioned a random sample of 1344 patients in a Glasgow health center about religious allegiance, physical symptoms, and mental symptoms. The study defined active followers as those who took part in religious services at least once a month. There was a significant difference between those who were active in a religion and those who were not. Regardless of denomination, those who were active had significantly fewer symptoms than those inactive. There were striking differences in not just mental symptoms, but also social and physical symptoms.13 In a more recent review of studies in 2004, it was found that the majority of studies (66%) reported a significant relationship between religious involvement and better mental health, greater social support, or lower substance abuse.14
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What about non-believers? Some college students identify as agnostics or atheists. How does their health compare with those who practice a religion? A 2016 study in the Journal of Religion and Health compared the health status of U.S. adults who followed a religion with that of U.S. adults who did not. U.S. adults who identified as non-religious were subdivided into 3 groups: atheists, agnostics, and those who stated no religious preference. Interestingly, those who did not follow a religion had similar physical health as those who did; in fact, atheists and agnostics had better measures in regard to BMI and some chronic conditions. However, those who did not follow a religion had worse psychological well-being and social support relationships than those who did.15
total wellness ▪ winter 2017
note of caution Research suggests that there is an association between religious activity and health. However, it is possible that there is no direct relationship, but simply a correlation, between the two. This is due to the fact that most studies on the topic do not look directly at religion and disease. Most studies look at a wide scope of social, psychological, and biological variables, among which one or more are religious indicators. In addition, it is hard to access the validity of these studies, since they all have different set ups. Therefore, it is difficult to assess whether the association between religion and health can be translated into a direct relationship. Furthermore, there are confounding variables such as behavior (e.g., drinking and drug use), hereditary genes, and psychosocial factors. Religion can even affect people’s diets, as some religions forbid the consumption of meat or alcohol. Research suggests that high levels of red meat, for example, correlate with a high risk of cancer and cardiovascular disease mortality.16 Thus, it is not necessarily religion, but dietary habits associated with religion, that bring about certain
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health benefits. However, with the sheer amount of studies that all report statistically significant positive associations between religion and health, the field is not one that can simply be ignored.
bottom line It is commonly agreed that there is an association between religion and health. A number of studies suggest that there is a positive association between religious activity and health. While you may think about praying more or visiting a place of worship, you can also consider engaging in calming activities and increasing your support network to access the benefits that religion may provide. There is a great chance that your habits could extend your life and reduce your risk for disease. However, more studies must be conducted to determine whether there is a direct link between religion and health and to assess the reasons for this link. t w
References: 1. “What is Religion? How Do You Define Religion?” humanreligions.info. (2016). 2. “Six Unique Religions Virtually Unknown to the West.” matadornetwork. (2009). 3. “Religious Beliefs on Abstinence.” (2017). 4. “Religion and Health.” Prev Med. (1976). 5. “Exploring the Stress-Buffering Effects of Church-Based and Secular Social Support On Self- Rated Health in Late Life.” J Gerontol B Psychol Sci Soc Sci. (2006). 6. “Religion and health: Is there an association, is it valid, and is it causal?” Soc Sci Med. (1994). 7. “Alcohol Consumption and the Risk of Morbidity and Mortality for Different Stroke Types - A Systematic Review and Meta-Analysis.” BMC Public Health. (2010). 8. “Monastic Silence.” wikipedia.com. (2017). 9. “Meditation Balances the Body’s Systems.” webmd.com. (n.d.). 10. “Effects of Prayer and Religious Expression Within Computer Support Groups on Women with Breast Cancer.” Psychooncology. (2006). 11. “Is frequent religious attendance really conducive to better health?: Toward an epidemiology of religion.” Soc Sci Med. (1989). 12. “Religious Involvement and Mortality: A Meta-Analytic Review” Health Psychol. (2000). 13. “Religion and Health.” Soc Sci Med. (1980). 14. “Religion and Mental Health.” Encyclopedia of Applied Psychology. (2004). 15. “Health and Well-Being Among the Non-religious: Atheists, Agnostics, and No Preference Compared with Religious Group Members.” J Relig Health. (2016). 16. “Risk in Red Meat?” nih.gov. (2012).
totalwellness ›› on the cover
“Variety is the spice of life.” total wellness ▪ winter 2017
—PROVERB
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cover story
the dish on spices: fresh, fragrant, flavorful... and healthy? by prasann ranade | design by reine nakamura
right: valeria_aksakova/freepik
total wellness â–Ş winter 2017
Think back to the last time you ate a really spicy meal. Whether you’re a veteran of heat or a neophyte to the world of spicy food, your body probably responded with teary eyes, a runny nose, and sweaty skin. But hot flavors like red pepper and chili powder are only the tip of the iceberg in terms of spices. The woody scent of cinnamon, the tangy flavor of tamarind, and the pungent taste of ginger speak to a wide array of other types of spicy seasonings. These spices have long been used across various cultures for their culinary properties, and the number of spice-flavored meals at Bruin Plate confirms their wide appeal. In fact, with their ability to add a dash of color and flavor to any dish, spices that were formerly used only in specific cultures are making their way onto the plates of more and more students through the variety of multicultural dishes at UCLA’s dining halls. Yet these savory seasonings also have a range of purported curative benefits, from increasing antioxidant levels and decreasing inflammation to improving digestion and fighting microbial infections. 1 In fact, regularly eating meals with spices may even help you live longer, so read on to find out whether these tasty ingredients are worth their salt!2
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the basics The words “herbs” and “spices” collectively refer to certain parts of plants that are used for cooking to enhance aroma and taste. More specifically, herbs come from the leaves of plants, while spices come from their dried seeds, fruits, buds, roots, or bark. For example, mint and parsley leaves are herbs, while cinnamon bark and ginger root are spices.3 Beyond their culinary and cosmetic uses, some spices have been shown to have a wide range of beneficial biological properties due to the presence of specific phytochemicals, which are plant-based chemicals designed to protect the plant. For example, polyphenols, flavonoids, and terpenoids are particular phytochemical compounds common in the majority of spices, and these compounds have antimicrobial and antioxidant effects.4
In other words, these compounds prevent the growth of certain microbes common in food and help maintain normal cellular function.
sweet spices?
pucker up for pungent
total wellness ▪ winter 2017
In a 2010 study published in Diabetic Medicine, type II diabetes patients that received 2g of cinnamon daily over 12 weeks showed a significant reduction in fasting blood glucose levels when compared with the placebo group, meaning that the spice is a potential viable herbal dietary supplement for regulating glucose levels. The patients also reported reduced systolic and diastolic blood pressure levels with no side effects, suggesting beneficial cardiovascular effects. 6 Further study is needed to fully understand this relationship, but what we do know is that consuming cinnamon in moderation does not have negative health effects.
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Ginger, or what is inaccurately called ginger root, is actually the rhizome, or underground stem, of the flowering plant Zingiber officinale. Originating in the Indian subcontinent, the plant is in the same family as turmeric and cardamom. Ginger has a distinctive pungent, warm to hot flavor and is consumed as a fresh paste, dried powder, or grated root, often in tea, gravies, and other dishes. The compound gingerol acts as the main ingredient in ginger and is suggested to settle upset stomachs, relieve nausea, and reduce muscle pain.7 A 2010 study published in The Journal of Pain looked at the analgesic effects of ginger in reducing muscle pain following exercise. The consumption of 2g of ginger, both raw and heat-treated, was found to significantly reduce muscle pain intensity 24 hours following exercise. While ginger did not reduce muscle swelling, the reduction in pain intensity indicates that the compound is a possible alternative to conventional non-steroidal antiinflammatory drugs (NSAIDs).8
right: flavors-389989pixabay
The only spice sourced from the bark of a tree, cinnamon commonly comes from the small tree Cinnamomum zeylanicum, which is native to Sri Lanka and the southern parts of India. The bark, which has a natural tube shape once peeled from the tree, has a sweet, woody, mild to warm flavor and is also often used in its powdered form in dessert recipes, drinks, and sweets. The compound cinnamaldehyde constitutes the active ingredient of cinnamon and has been shown to prevent microbial growth, decrease inflammation, and lower blood glucose levels.5
Furthermore, each specific spice has its own unique health benefits due to its specific active ingredients, which in their organic plant form are designed to serve the needs of that plant species. To provide some order, the diverse flavors of spices can be categorized into the following five taste groups: sweet, pungent, tangy, hot, and amalgamating. To clarify, amalgamating spices are socalled “gentler” spices used when mixing multiple spices to maintain a flavorful blend.3
sweet + sour = tangy
left: pepper-pepper-mill-pfefferkorn-pepper-ground-39069/pexels
Tamarind as a spice refers specifically to the sticky, tart pulp extracted from the pod-like fruits of the tamarind tree Tamarindus indica. Eaten both fresh and dried depending on the desired level of tartness, the spice is originally from tropical areas in Africa and has a unique sweet, sour, and savory taste. Its pulpy paste is used in various dishes including sauces, marinades, stews, and even candies. While the spice does not have particular active ingredients, its bark, pulp, and seeds are suggested to neutralize venom, relieve constipation, and speed up wound healing when used in a poultice.9
some like it hot
amalgamating-what?
Black pepper as a spice should be more accurately called peppercorn, which is the specific name for the dried seeds of the flowering vine Piper nigrum. Ground and then stored in the ubiquitous restaurant pepper shakers, black pepper is native to south India, Vietnam, and other tropical regions. The spice has a well-known hot, pungent, and fragrant flavor and is one of the most common spices added to cuisines around the world. Piperine, the principal ingredient in peppercorn, has been shown to reduce cholesterol levels and display antioxidant effects.10
Similar to ginger, turmeric as a spice is actually the rhizome of the plant Curcuma longa and has a distinctive deep orange-yellow color when dried. Native to the Indian subcontinent, the spice has a long history in South Asian cuisine and has a slightly sweet and bitter taste, allowing it to be used as a base ingredient in spice mixes. Foods involving the spice, which can be used as a fresh rhizome or in its powder form, include a wide range of curries, dairy products, and sweets. Lastly, turmeric’s active ingredient curcumin has been suggested to reduce joint inflammation, prevent the growth of tumors, and fight microbial infections.12
According to a 2007 review article published in Critical Reviews in Food Science and Nutrition, piperine has a significant antioxidant effect, preventing oxidation damage from a range of free radicals and reactive oxygen species. Thus, black pepper works as an effective antioxidant and allows cells to maintain regular function.11
In a 2016 study published in BBA Clinical, 28 people who received 400 mg of curcumin daily in the days before and after rigorous exercise showed significantly reduced levels of biological markers of inflammation. The results of the study indicate that curcumin may play a role in reducing the severity of muscle damage following exercise, making the compound an active target for use in potential exercise-related herbal supplements.13
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A 2011 review article published in Pharmacognosy Review showed that tamarind seed extract and pulp can act as an effective laxative due to the presence of high levels of malic and tartaric acids. In fact, multiple cultures across Western Africa mix the spice in drinks and sweets to use for such a purpose.9
putting it all together!
turmeric + curry
Now, go ahead, use what you’ve learned to make the following delicious spice-infused dishes!
Ingredients: 1 white onion diced, 1 clove garlic diced, 1 tbsp ground turmeric, ½ tsp cumin, 1 tbsp garam masala spice mixture, 2 tbsp ground ginger, 400ml coconut milk, tomatoes quartered, sweet potato 2 inch cubes, green beans, broccoli, frozen peas, and fresh coriander.
ginger + yogurt Add one-eighth teaspoon of ground ginger to pancake, waffle, or muffin batter, or sprinkle ground ginger over your next cup of frozen yogurt for a dash of healthy flavor.14
cinnamon + ice cream The next time you want some ice cream, make it fancy: mix small thinly sliced flour tortillas with melted butter and sugar and cook for five minutes until crisp. Sprinkle some cinnamon powder on top and then add the delicious concoction to vanilla ice cream and top it off with chocolate sauce for an indulgent treat.15
And if you really want to go all out, make the following flavorful turmeric masala curry using a variety of spices with this recipe created by Honestly Healthy Food:16
1.
2. 3. 4. 5. 6.
In a deep pan add the coconut oil, white onion, garlic, fresh turmeric, cumin, garam masala and ginger and sauté on medium heat for 3 to 4 minutes until the spices are completely coating the rest and starting to dry out. Add the coconut milk and chopped tomatoes and leave on medium heat with the lid on for 5 minutes. Add the sweet potato and leave with the lid on for another 7 minutes. Take the lid off and add the green beans, broccoli, and peas and leave for 3 minutes until they become soft. Take off the heat when all vegetables are soft and stir in the fresh coriander. Serve with brown rice and garnish with coriander.
bottom line Spices have been used since ancient times across diverse cultures for cooking and for a wide range of medicinal purposes. Consuming spices of all different flavor profiles in moderation will certainly make your meals taste better and may also be key to improving your health. At the same time, it is important to recognize that while the studies listed present major health benefits, it is difficult to translate such results into exact measurements of spices to eat per day. Additionally, a significant amount of research must be done to determine a cause-and-effect relationship between specific spice consumption and various disease states. Nevertheless, adding spices associated with certain health benefits like antioxidant or antiinflammatory activity into your everyday food will not just diversify your palate, but also improve your health. t w
total wellness ▪ winter 2017
right: ginger-1191945/pixabay
References 1. “A reason to season: the therapeutic benefits of spices and culinary herbs.” Explore (NY). (2006). 2. “Consumption of spicy foods and total and cause specific mortality: population based cohort study.” BMJ. (2015). 3. “Herbs and Spices.” encyclopedia.com. (2003). 4. “Spice use in food: properties and benefits.” Crit Rev Food Sci Nutr. (2015). 5. “Medicinal properties of ‘true’ cinnamon (Cinnamomum zeylanicum): a systematic review.” BMC Complement Altern Med. (2013). 6. “Glycated haemoglobin and blood pressure-lowering effect of cinnamon in multi-ethnic Type 2 diabetic patients in the UK: a randomized, placebo-controlled, double-blind clinical trial.” Diabet Med. (2010). 7. “Gingerols and shogaols: Important nutraceutical principles from ginger.” Phytochemistry. (2015). 8. “Ginger (Zingiber officinale) reduces muscle pain caused by eccentric exercise.” J Pain. (2010).
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“Tamarindus indica: Extent of explored potential.” Pharmacogn Rev. (2011). “Black pepper and piperine reduce cholesterol uptake and enhance translocation of cholesterol transporter proteins.” J Nat Med. (2013). 11. “Black pepper and its pungent principle-piperine: a review of diverse physiological effects.” Crit Rev Food Sci Nutr. (2007). 12. “Chapter 13: Turmeric, the Golden Spice.” Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. (2011). 13. “Reduced inflammatory and muscle damage biomarkers following oral supplementation with bioavailable curcumin.” BBA Clin. (2016). 14. “Think Spice: 8 Spices with Health Benefits.” fitnessmagazine.com. (2015). 15. “Ice Cream with Cinnamon Crisps.” realsimple.com. (2010). 16. “Turmeric Masala Curry.” honestlyhealthyfood.com. (2016). 9.
10.
feature
the perks and pitfalls of cultural dietary patterns by kimberly crickette | design by kandice tsoi
total wellness â–Ş winter 2017
Whether you’re showing up to a friendly potluck laden with aluminum covered pans or leaving a family dinner with enough leftovers to feed a small country, the setting is the same: a socialized pattern of eating that has been reinforced through your culture. Each world culture boasts a unique array of food choices that the population consumes. Often, the components of the diet are influenced by factors such as geographic location, resource availability, and the traditions native to the culture, and these factors can result in huge differences in macronutrient makeup. Some dietary patterns are correlated with high overall health, while others have the potential to lead to serious health complications. Read on to learn which food choices are rewarding to health and which are not so beneficial.
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mediterranean The Mediterranean diet can be found in multiple countries, but it is best reflected in the food choices of Southern Italy and Greece.
main component The Mediterranean region is extremely fertile and features plenty of olive groves. It’s no wonder, then, that people in the region use olive oil as their primary source of dietary fat, as opposed to butter or animal fat. Olive oil is a monounsaturated fat that is involved in the development of cells and that can be a key player in the maintenance and reduction of cholesterol levels.1,2 Fruits and nuts, as well as fresh vegetables, whole grains, and legumes are also prominent in the Mediterranean diet, while animal products such as red meat and dairy are consumed in moderation. These choices result in a high intake of healthy dietary fiber, as indicated by a 1995 study published in the American Journal of Clinical Nutrition.3 Common dishes made from these components include pastas, fish dishes, and vegetable-based sauces and spreads.
macronutrient breakdown
total wellness â–Ş winter 2017
About 25% to 35% of the Mediterranean diet is made up of fats. The remainder of the diet is composed primarily of carbohydrates and lean protein sources.
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health benefits Due to its focus on whole foods and healthy fats, the Mediterranean diet has a plethora of health benefits. The fats in this diet are primarily monounsaturated fats, which are considered more supportive to cardiovascular health than their saturated counterparts. They are neither processed nor refined and are essential to optimal brain function, insulin regulation, and blood vessel function.4 In the 1960s, populations in the Mediterranean region were recorded as having the highest longevity, and these populations still remain among the longest living today.5 Additionally, those who consume this diet are shown to possess very few nutritional or vitamin deficiencies. The diet is linked to a decreased risk of cardiovascular disease and to a significantly reduced risk of pathologies such as cancer.5 A 2009 study published in The Archives of General Psychiatry furthermore suggests that consumption of Mediterranean food choices may result in decreased depression.6
asian diets in china and japan
health benefits
Like the Mediterranean diet, the Asian diet shows a great amount of variability among Asian countries, so this section will focus mainly on the cuisines of China and Japan.
One of the health benefits associated with adherence to the Asian diet is decreased rate of breast cancer in women, due to the levels of phytoestrogen present in soy products.9 The Asian diet is also linked to decreased risk of osteoporosis in women, according to a 1992 study published in The American Journal of Clinical Nutrition.10
The Asian diet features high consumption of cold water fish, which is shown to boost omega-3 fatty acids, necessary fats that the human body cannot produce on its own. Another key element is high consumption of whole-food soy products, such as edamame, tempeh, or tofu. Variety in produce choices allows for the body to receive the vitamins and minerals it needs. For example, seaweed, very prominent in Japanese cuisine, enhances satiety and may be important in preventing hypercholesterolemia.7 Additionally, use of green tea and plentiful use of herbs and spices are cornerstones of the Asian diet. Green tea is beneficial as it contains antioxidant properties, while adding herbs and spices such as turmeric or ginger to food may decrease the risk of cancer, as indicated in a 2008 study published in the Journal of Nutritional Biochemistry.8
health risk However, the Asian diet is not perfect, as no diet is! Monosodium glutamate, a chemical also known as MSG, is most commonly found in Asian dishes.11 The sodium levels in this flavor-enhancing substance are quite high and, thus, are linked to high blood pressure. Soy sauce is one such example. The body needs about 230 to 460 mg of sodium per day, but people living in Asia average more than 4600 mg per day.12 Additionally, animal fats or palm oil are the most common forms of fat in the diet, and these are high in saturated fat and could promote heart diseases.13
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cover:unsplash/pexals left: valentynvolkov/istock; right: karandaev/istock middle: abramova/istock;back: minimography/pexals
main components
american diet The American diet, also known as the Western diet, is not necessarily made up of one type of cuisine, like the two examples previously discussed. Perhaps this is because the diet reflects the great diversity of the country, a melting pot of adaptations of cultural foods.
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main component The American diet features a great deal of overly processed foods low in nutrients, but high in calories. The majority of food consumed is overly enhanced with sodium. The primary forms of carbohydrates are refined carbohydrates, and added saturated fats are also prominent.14 The American people are also very susceptible to fad diets which are promoted under the guise of health, but which often lead to unhealthy weight loss and rebound weight gain and are not mentally or physically sustainable. The low fat fad diet, the Atkins diet (a low carb diet), and the Paleo diet are all such examples. Ironically, the low-fat diet was linked to a spike in obesity in America, while the Paleo diet was shown to put individuals at risk for calcium and vitamin D deficiencies.14,15 health risk Many dishes of the American diet reflect the more unhealthy aspects of other cultures’ cuisines, for example, sodium-laden Asian replications. Americans are the most at-risk population for obesity; over 65% of adults are overweight or obese.16 Additionally, Americans are at increased risk of excess adipose fat. Type 2 diabetes, hypertension, and heart disease are also great risks.17
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conclusion It is not possible to label any one culture’s diet as the ultimate recipe to healthy living, since each diet has its risks and since diet is just one factor that shapes our lives. However, there are a few dietary patterns associated with better overall health that are present in multiple cultures’ diets. These include a focus on whole foods rather than processed foods, a limit on products high in saturated fats, and when possible, the use of foods in season. It is important to keep in mind that, as humans, we no longer eat simply to survive. As a result, food choices have become a very important part of how individuals connect socially, particularly across cultures. When consumed in moderation, all foods can be a part of a physically and emotionally healthy lifestyle. t w
References 1. “Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study.” BMC Medicine. (2014). 2. “Brain foods: the effects of nutrients on brain function.” Nat Rev Neurosci. (2008). 3. “Mediterranean diet pyramid: a cultural model for healthy eating.” Am J Clin Nutr. (1995). 4. “What are MUFAs, and should I include them in my diet?” mayoclinic.org. (2015). 5. “The Mediterranean Diet and Nutritional Adequacy: A Review.” Nutrients. (2014). 6. “Association of the Mediterranean Dietary Pattern With the Incidence of Depression.” Arch Gen Psychiatry. (2009). 7. “The Potential Health Benefits of Seaweed and Seaweed Extracts.” Seaweed: Ecology, Nutrient Composition and Medicinal Uses. (2011). 8. “The Role of Herbs and Spices in Cancer Prevention.” J Nutr Biochem. (2007). 9. “Cancer-Preventing Benefits of the Traditional Asian Diet.” ucsf.edu. (2006). 10. “Effect of diet and lifestyle on bone mass in Asian young women.” Am J Clin Nutr. (1992). 11. “What is MSG?” med-health.net. (2017). 12. “Metabolic syndrome and salt sensitivity of blood pressure in non-diabetic people in China: a dietary intervention study.” Lancet. (2009). 13. “Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients.” Curr Atheroscler Rep. (2010). 14. “The Standard American Diet and Its Relationship to the Health Status of Americans.” Nutr Clin Pract. (2010). 15. “How the Ideology of Low Fat Conquered America.” J Hist Med Allied Sci. (2008). 16. “Is the Paleo diet safe?” ucdavis.edu. (2015). 17. “Overweight and Obesity Statistics.” nih.gov. (2012). 18. “Origins and evolution of the Western diet: health implications for the 21st century.” Am J Clin Nutr. (2005).
feature
traditional chinese medicine: “herbs and grasses may heal my bones and needles may not hurt me” In trying to preserve youthfulness and counter aging, the health industries have come up with many alluring products that may very well provide benefits to your health. However, despite the “eureka, some doctor discovered something entirely new” phenomenon you find in the news, medicine actually has its origins in the practices of several civilizations that existed thousands of years ago. As one example, traditional Chinese medicine
is an alternative medical system that is guided by comprehensive theoretical construct. Although traditional Chinese medicine encompasses therapeutic practice and treatment approaches which include massage, herbal medicine, exercise, and dietary approaches, the most commonly used therapeutic treatments are Chinese herbology and acupuncture.1
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by regina chi | design by edith ramirez & alison jeng
traditional diagnosis Of the several types of traditional diagnoses, the Eight Principles is the most general, as well as the most clinically useful for diagnostic guidance.2 These principles consist of four pairs of contrasting “adjectives” that further point toward the nature of the disease, the way in which the body resists pathogenic factors, and the overall progression of the disease.3 exterior 表 and interior 裡 The properties of “exterior” and “interior” indicate the depth and progression of the disease. An exterior disease is when the pathogenic factor invades the most superficial energetic level that affects one’s muscles, skin, and energy channels. Some common exterior diseases consist of the flu, viruses, and common colds, as they result from the invasion of the body surface by exogenous pathogenic factors. An interior disease is when a pathogenic factor penetrates to deeper energetic levels such as one’s brain, bones, nerves, and inner cold 寒 and heat 熱 Temperature plays a key element in Chinese medicine diagnoses as well. The two temperatures at play, cold and heat, reveal the nature of the disease. Cold conditions include a slow pulse, sharp pain, aversion to cold, clear urine, a pale tongue, and a preference for hot drinks. On the other hand, heat conditions include aversion to heat, a rapid pulse, yellow urine, a red tongue, and a preference for cold drinks.3
deficiency 虛 and excess 實 Another pair differentiates between the “deficiency” and “excess” patterns. The deficiency pattern demonstrates body resistance to pathogenic factors or the lack of something in the body. The symptoms of deficiency diseases are weakness, fatigue, and achy pain. Meanwhile, the excess pattern demonstrates body resistance to pathogenic factors or an overabundance of something in the body. The symptoms are irritability and rapid breathing. 3
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yin 陰 and yang 陽 Yin and yang are contrasting one-word descriptions that can be generally understood as dark and light, respectively. This pair will provide you with the most broad and vague conclusions. Since everything falls under either of these classifications, in order to determine the yin or yang aspects of a condition, the first six patterns must be determined first. Diseases would be classified under yin if they have the following characteristics: interior, cold, and deficiency. On the other hand, diseases can be classified under yang with the opposing traits: exterior, heat, and excess.3
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chinese herbology Chinese herbology is one of the oldest modalities of treatment in Chinese medicine, and it has been in practice for thousands of years.4 According to Chinese medical theory, different parts of a plant are used in Chinese herbology: roots, leaves, stems, flowers, and seeds. Moreover, in order to create teas, capsules, soups, and powders, many of the different herbs are combined as set formulas to counter toxicity in any single herb or to augment the effect of a herb.1 Chinese patent medicine consists of standardized herbal formulas that contain several herbs and ingredients. Herbal medicine is regulated and sold as dietary supplements in the United States, where regulations are more stringent than in China. Some herbs can interact with drugs and possibly cause serious side effects, thereby becoming unsafe for people with particular medical conditions. Nonetheless, certain herbal supplements may be largely unregulated and their content not registered, monitored, or verified.5
ginseng
wolfberry (goji berry)
Ginseng is a plant mainly found in the northeastern regions of China. It is often dried in the sun to make dried ginseng.6 Although it appears as a yellow caramel root, ginseng can be red or white as well. Ginseng appears red when it is processed with steam and white when dried naturally. The major constituents of ginseng are saponins, which are chemical compounds found primarily in plants.7 Saponins can help with reducing cholesterol, decreasing the risk of cancer, boosting immunity, and preventing bone loss. However, please note that some saponins are toxic.8 The quality of, and active ingredients in, supplements may vary widely from maker to maker, making it very hard to establish a standard dose. Ginseng is traditionally found as a supplement, but it is sometimes added to energy drinks and foods so it can be easily found in various supermarkets or stores.9
The goji berry is a small orange-red berry that is around the size of a coffee bean. It originates from a small shrub that is native to China.10 According to a 2016 study in the Polish Journal of Food and Nutrition Sciences, goji berries are an excellent source of antioxidants and are fat-free, low in calories, and packed with tons of fiber. Furthermore, they are known to help boost the immune system and protect the eyes. Goji berries are an excellent source of vitamin C and can therefore reduce cold symptoms. Like carrots, goji berries have a lot of beta-carotene that promotes healthy skin. Although they can be rather expensive to buy, they pack a lot of benefits and can serve as both a healthy and yummy snack. A precaution to keep in mind is that goji berries may interact with drugs such as diabetes medicine or blood pressure medicine. Therefore, make sure you know if you can eat these berries.11 There are many ways to eat goji berries. Some prefer to eat them as raw berries, dried, or soaked in hot water as tea.12
dong quai Dong quai is often called the “female ginseng� because it is commonly used for health conditions in women. The dong quai root has been used for more than a thousand years as a spice and tonic, in food as well as in medicine. Dong quai is usually combined with other herbs for more beneficial effects.13 According to a 2016 study in the Journal of Ethnopharmacology, women may use dong quai for menstrual cramps, loss of blood associated with menstruation, pregnancy, premenstrual syndrome, pelvic pain, recovery from childbirth, and fatigue.14 However, this root also has positive effects on both men and women such as improving heart conditions, helping those with high blood pressure, decreasing inflammation, and relieving headaches.15 This root may raise some safety concerns because it contains small amounts of possible cancer-causing substances. At fairly high intake doses, dong quai may also make you more sensitive to sunlight and cause skin inflammation and rashes. Like many other herbs and supplements, dong quai may interact with other medications and herbs. Lastly, though it is not naturally found in foods, dong quai can be found in tablets, powders, and as a dried herb.16
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cover: gmvozd/istockphoto left: robynmac/istockphoto ; right left: wekwek/istockphoto, right center: antimartina, right: paulo
& leonor/flickr
the science behind common herbs
food and medicine tea
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Are you in the mood for a bowl of medicinal soup? One of the most common applications of Chinese herbal medicine is through traditional medicinal soup. These healthy medicinal soups are slow cooked with a whole chicken and selected Chinese herbs. In particular, black chickens are used, which, along with various herbs, usually yield a nutritious and dark broth. Inspired by various herbal formulas, there are many recipes that are used for specific health benefits. The two most common formulas are those with four and eight ingredients. The benefits often deal with helping replenish blood levels after loss of blood and other effects that are particular to the herbs themselves.17
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left top: brooke davis/flickr right: beauty estetica/flickr
soups
; left bottom: modern skillet/flickr
Tea is consumed daily as the main beverage by many people across the world. People drink it in the morning for the caffeine rush, in the afternoon for a small pick-meup, and at night in order to pull an all-nighter. Among the various types of teas consumed by students on campus, green tea and black tea are among the most popular. The ingredients of the tea packet depend on type of tea. Green tea, a crowd favorite, has benefits such as antioxidants and the ability to lower cholesterol, prevent cancer and cardiovascular diseases, and increase metabolism.18 On the other hand, oolong tea, a type of black tea, also has many benefits, including antioxidant activity, anti-inflammatory effects, anti-mutagenic properties, a potential for decreasing obesity, a potential for increasing metabolism, and much more.19
chinese acupuncture Acupuncture is a technique using hair-like needles to puncture the skin and stimulate specific points called acupoints. Acupuncture needles are very thin and made of stainless steel metal for painless penetration through the skin, and are used to circulate the vital energy called “Qi” in the body. “Qi” is the energy in our body that keeps us in balance, and a blockage of “Qi” may cause disease, pain, or inflammation.20 After reading all this background information, you may start to wonder how sticking a needle into your skin will really help. The logic behind acupuncture is that the needles target certain areas of your body along particular pathways called the meridians. This approach locates areas of disturbance, isolates main blockage points, and proceeds to clear the blockage. More specifically, there are points located along the fourteen major meridians that target specific areas of the body to alleviate pain or discomfort. Many licensed acupuncturists utilize the traditional points found along the fourteen meridians and combine different points to produce the most effective treatment. Of the hundreds, or perhaps thousands, of acupuncture points, there are a few most commonly used points. The large intestine meridian is located on the back side of the hand between the thumb and first finger, the lung meridian is located above the wrist on the inside of the arm, the stomach meridian is located at the front of the leg below the knee, and lastly, the gallbladder meridian is located at the base of the skull.21 Acupuncture is safe when performed by a licensed practitioner with single-use sterile needles. Most side effects of acupuncture are minor, such as small bruises. Most adverse cases in acupuncture occur when the treatment is administered by a non-licensed acupuncturist, and there may be serious consequences if acupuncture is not properly administered.22 Therefore, do your own research beforehand and make sure to find a reliable and licensed acupuncturist. If you are considering acupuncture as a method of relieving pain, remember to inform your physician.
Although Chinese traditional medicine such as Chinese herbology and acupuncture may provide benefits such as relieving headaches, promoting healthy skin, reducing cholesterol, and much more, if you are considering Chinese traditional medicine as a form of treatment, make sure to consult your physician beforehand. Please do note that Chinese traditional medicine is a form of treatment still slowly being integrated into American culture and, therefore, is still new to many of us. Nonetheless, it should be taken into consideration that there are both potential benefits and harms to Chinese herbology and acupuncture. t w
References 1. “Traditional Chinese Medicine.” nccih.nih.gov. (2013). 2. “Differentiation of Syndromes according to the Eight Principles.” tcmbasics.com. (2014). 3. “Eight Principles in TCM.” tcm.org. (2016). 4. “Review: Drug Therapy in Chinese Traditional Medicine.” J Clin Pharmacol. (2013). 5. “Safety concerns of herbal products and traditional Chinese herbal medicines: dehydropyrrolizidine alkaloids and aristolochic acid.” JAT. (2015). 6. “Determination of ginsenosides in Asian and American ginsengs by liquid chromatography—quadrupole/timeof-flight MS: assessing variations based on morphological characteristics.” J Ginseng Res. (2017). 7. “Chemical diversity of ginseng saponins from Panax ginseng.” J Ginseng Res. (2015). 8. “Saponins.” phytochemicals.com. (2016). 9. “Ginseng Supplements.” webmd.com. (2016). 10. “Goji Berries: Health Benefits and Side Effects.” webmd.com. (2015). 11. “Goji Berry (Lycium barbarum): Composition and Health Effects—a Review.” Pol J Food Nutr Sci. (2016). 12. “Biomolecular and Clinical Aspects of Chinese Wolfberry.” Herbal Medicine: Biomolecular and Clinical Aspects. (2011). 13. “Dong quai.” umm.edu. (2015). 14. “Angelica sinensis in China-A review of botanical profile, ethnopharmacology, phytochemistry and chemical analysis.” J Ethnopharmacol. (2016). 15. “Dong quai (Angelica sinensis).” mayoclinic.org. (2016). 16. “Dong Quai.” webmd.com. (2009). 17. “Traditional Chinese Medicinal Tonic Soup.” healthykitchen.co.nz. (2016). 18. “Beneficial effects of green tea: A literature review.” Chin Med. (2010). 19. “Chemistry and health beneficial effects of oolong tea and theasinensins.” Food Science and Human Wellness. (2015). 20. “Placebo Devices as Effective Control Methods in Acupuncture Clinical Trials: A Systematic Review.” PLoS ONE. (2015). 21. “An Introduction to Acupuncture and How it Works.” itmonline.com. (1996). 22. “Traditional Chinese Medicine: In Depth.” nccih.nih.gov. (2013).
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conclusion
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STUDY ABROAD STUDY ABROAD
MED180:180) Global Perspectives of Integrative Medicine: (MEDICINE Global Perspectives of Integrative Medicine: East-West Medicine and Public Health in Shanghai
Summer 2017
Session B: July 31 – August 25, 2017 (4 weeks) 8 units UCLA Credits, open to UCLA and non-UCLA students Shanghai offers a unique blend of iconic landmarks, national heritages and modern vibes within an international hub •
Come experience and learn about traditional Chinese medicine treatments such as acupuncture, moxibustion, cupping and self-care
•
Learn about the Chinese healthcare system by visiting key locations from rural community health centers to large urban hospitals
•
Peek into the Chinese herbal medicine preparation process through guided fieldwork in herbal gardens and local herbal pharmacies
•
Immerse yourself in Chinese culture through local foodie adventures, highspeed train excursions, historical French architecture and Tai-Chi practice
Early-bird Enrollment Ends: February 23, 2017 Application Deadline: April 1, 2017
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Come join us! For more information contact:
Shanghai, CHINA 42
✉ cewm@mednet.ucla.edu
☎ (310) 794-0712
http://ieo.ucla.edu/travelstudy/MedicinePublicHealth-Shanghai
Shanghai University of Traditional Chinese Medicine
http://cewm.med.ucla.edu
Fudan University School of Public Health
feature
sleeping practices around the world robert valencia | design by amir ljuljanovic
It’s 2 o’clock in the afternoon and you’re in the middle of something important when your eyelids suddenly feel like they’ve been replaced by bricks. You try your hardest to prop your eyelids open, but your mouth starts to open in an uncontrollable yawn. This has probably happened to you, or to someone you know in the not too distant past. There are a few things in the world that never fail to put you to sleep, like that boring afternoon lecture or the food coma after Thanksgiving dinner. However, you shouldn’t start pointing a finger at your professor or even at that extra serving of mashed potatoes. When was the last time that you checked on your sleep health? Most of us know how to diagnose ourselves when we’re sick with a cold or a flu, but don’t know how to diagnose a bad case of poor sleep. Did you sleep those magical 8 hours last night or did you spend a few hours looking at memes on social media? There’s a good reason why you always hear that 8 hours of sleep is so important. It’s a good enough reason that will make you feel guilty about watching that extra episode of your new Netflix show.
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by
how well do americans sleep?
It’s important to point out that no two people have identical sleeping patterns. If you’ve had a bad experience with a roommate, chances are you’ve experienced this first-hand. All humans sleep, but there are huge differences in the way that someone from the U.S. sleeps compared to the way that someone in Indonesia catches z’s. Sleep quality is a part of the greater umbrella of sleep culture. By looking at sleep culture throughout the world, we can find some ways to improve the quality of sleep that we get now.
why eight hours? Eight seems like a nice, even number of hours to sleep, but why should we sleep a third of the day away? According to the National Heart, Blood, and Lung Institute, heart health is an incentive for adults to sleep between 7 and 8 hours a night.1 If that wasn’t enough motivation to sleep, other parts of your body can feel the effects of sleep deprivation almost immediately. Cognitive ability is one of the first things to suffer when you lose sleep. A 2013 sleep study published in Frontiers in Human Neuroscience found that people who slept 7 to 8 hours at night performed better on cognitive tests than people who slept fewer than 7 hours. But that doesn’t mean that you should sleep the entire day either. In fact, some participants who slept 9 hours or more performed worse than others who slept 5 or 6 hours.2 Just like Goldilocks, you can’t sleep too little, but you can’t sleep too much either.
but . . . babies sleep all day!
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We’ve established that 7 to 8 hours of sleep is ideal for normal adults, so why is it that babies sleep all day? The reason babies sleep all day is that their bodies need it. In fact, the amount of sleep the body needs changes based on age. Sleep is a complex, multistep process. There’s a lot more that goes on from the time you close your eyes at 11 p.m. and the time you (hopefully) open them 8 hours later. Sleep is actually divided into 5 stages: 2 stages of light sleep, 2 stages of deeper sleep, and finally REM sleep. REM sleep, short for rapid eye movement sleep, is a phase of sleep where the human body repairs itself and develops stronger bones and muscles.3 Out of those 5 stages, dreaming only takes place during REM sleep. Babies spend 50% of their time sleeping in the REM cycle whereas adults only experience REM for an average of 20% of the full sleep cycle.3 One of the issues with not getting enough sleep is that our bodies can’t spend enough time in REM sleep, leaving us tired and groggy. Every 90 minutes or so, our bodies complete a full cycle of sleep. Ideally, our bodies would need to have 4 to 5 cycles of REM to fully recharge, which corresponds to about 7 to 8 hours of sleep. A 2004 study published in Sleep reveals that as we age, the amount of time we spend sleeping decreases while the amount of time we spend awake increases. This goes hand in hand with a decrease in the amount of REM sleep we get as we age.4
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It seems like we hear more and more people complaining about their sleep. While sleep isn’t something that people brag about, you should be happy if you are getting good quality sleep. But what defines good sleep quality? We know that longer sleep isn’t necessarily better. We’ve known about something called the circadian clock for a while. It’s our body’s natural biological clock. The light from your phone or the cup of coffee that you had late at night might be the reason you can’t fall asleep right away. This is because light and caffeine inhibit the body’s ability to produce melatonin, the hormone that tells our brain that we are sleepy. When our body doesn’t produce enough melatonin, our entire circadian clock is thrown off.5 Good sleep quality is easy to come by when our circadian clock is functioning properly. When our circadian clock is thrown off, we tend to sleep poorly and keep sleeping poorly. Continual sleep deprivation causes our body to accumulate a sleep debt, impairing mental function. The brain is unable to regulate hunger when the body is sleep deprived, creating a whole host of problems from increased risk of diabetes to weight gain.6 Poor sleeping habits and chronic sleep deprivation have put America near last place in terms of global sleep quality. Nighttime television, video games, and smartphones increase nighttime light exposure, something that the world is getting more of as technology continues to develop. This inhibits melatonin production, leading to more sleepless nights and larger sleep debts. The 2014 Sleep Health Index™ conducted by the National Sleep Foundation has found that nearly a third of Americans report unsatisfactory sleep quality.7 No one country has perfected the art of sleeping. A 2005 study published in Sleep Medicine shows that globally, a quarter of people report poor sleep quality.8 Even still, there is a lot that we can learn from other sleep cultures.
napping around the world When we find ourselves facing sleep deprivation, our bodies automatically start craving any kind of sleep. Naturally, we try to sneak in a nap whenever and wherever we can, whether it’s during a lecture or during study time in the library. A growing proportion of Americans are relying on naps to keep their engines going.9 Replacing a healthy sleep schedule with naps isn’t sustainable, but did you know that engaging in 20 to 30 minute naps has positive health benefits? In fact, people from around the world have been engaging in siestas for years.
mediterranean siestas While napping is a way to fight off the adverse effects of sleep deprivation, eventually the spectre of sleep debt will become overwhelming. Instead of using napping to compensate for lack of sleep, other countries in the world use napping to augment their sleep schedules. Spain is well-known for its siestas. This daytime napping ritual is so predominant that a majority of businesses close for several hours in the afternoon. Historically, siestas became popular due to Spain’s relatively warm climate and agrarian roots.
sleep like an egyptian Want another excuse to enjoy your Egyptian cotton bedsheets? You don’t need to set aside a large chunk of time to enjoy an hour for your siesta. Spain isn’t the only place where napping is an important part of daily life. Egypt is a country where daytime napping is seen as a way to fight the growing issue of sleep deprivation. A 2013 study published in Social Science & Medicine compared the sleep quality of Egyptians who lived in the city of Cairo to that of Egyptians who lived in an agriculture-centric village. What the study found is that while those that lived in Cairo slept worse than those in the village, city-dwellers who engaged in short, 15-minute naps showed significant improvement in alertness compared to other city-dwellers who did not nap.11 Sleeping less than 7 hours is never ideal, but our busy schedules might not permit us to get the sleep we need. Short napping can therefore be used to neutralize some of the cognitive impairment associated with poor sleep.
napping in the middle east We’ve seen that Spanish siestas have been around for a while, but Middle Eastern napping practices have been around for an even longer time. In particular, qailulahs, or mid-day naps, are a part of their sleep culture that has been influenced by Muslim religious beliefs. Unlike the Egyptian use of napping to combat the negative side effects of sleep deprivation, qailulahs practiced by Middle-Easterners have been shown to enhance mental performance in people who had adequate sleep.12
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It’s clear that generations of Spanish farmers had the right idea when it came to napping. In a 2013 study published in Social Science & Medicine, researchers examined the extent to which several different demographics and cultural groups experienced sleep deprivation. Out of the many demographics that were examined, Spanish adolescents were shown to have the least time between getting into bed and falling asleep.10 While we can’t say that napping is the only reason why these kids reported to have good sleep quality (Mediterranean food does wonders for maintaining a healthy diet), there is definitely a positive correlation between taking siestas and having good sleep.
maybe, it is what you sleep on One common complaint associated with poor sleep quality is back pain. At nearly every hotel in America, you can expect to sleep in a large, fluffy bed. But if you travel to another country, you may find yourself hard-pressed to find that California king-sized bed. In many other cities around the world, space is a commodity. Asian countries like China and Japan offer hotels that have much smaller beds that you might not even recognize as beds.
don’t sleep alone!
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While there are “normal” beds with headboards and thick mattresses in Japan, one very common alternative is a tatami mat with a very thin mattress on top. This thin mattress is similar to a futon mattress, but much slimmer. In a densely populated city like Tokyo, this kind of bedding is very practical. By having these rollable mattresses, beds aren’t a permanent feature in one’s living space. A bedroom can be a kitchen and a home office all at the same time. 15
Cosleeping in America is usually reserved for romantic partners, significant others, and spouses. We tend to associate it as an intimate activity. In other countries, cosleeping happens between entire families. But did you know that spooning with your loved one(s) isn’t just warm and cozy?
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sleep quality in cosleepers A 2015 study published in Behavioral Sleep Medicine acknowledges numerous health benefits associated with cosleeping. In and of itself, cosleeping is considered to be a social setting. Men who engaged in cosleeping reported to sleep longer and better than those who slept alone. Women who participated in cosleeping also reported above-average sleep quality compared to their single counterparts.13
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mental health and cosleeping Some Egyptian families may engage in cosleeping, whether between siblings or parents. We have already seen that cosleeping improves sleep quality, but more importantly, cosleeping can improve mental health.11 Cosleepers are generally happier than people who hit the hay solo.
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mental health and cosleeping According to Indonesian villagers known as Torajans, sleeping alone is dangerous as it can induce nightmares and invite evil spirits. A 2013 study in Social Science & Medicine has shown that cosleeping has a positive correlation with mental health whereas sleeping alone has negative effects on mental health. While their superstitions might be up to you to believe, rural villagers like Torajans have been shown to experience less severe nighttime anxiety and mental illness than Americans do, and have reportedly more vivid dreams by cosleeping with family.11
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japanese beds
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sleeping in the trees Hammocks are an extremely popular vessel for getting your snooze on, but in places like Central and South America, they are necessary to get a good night’s sleep. Central and South America aren’t just inhabited by humans; many insects and snakes like to call these places home as well. By sleeping above the ground, you’ll be above all of the creepy crawlies. 15
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sleeping inside a net People who live in southeast Asian countries sleep with special nets around their beds to protect themselves from mosquito bites. While mosquitoes are not as prevalent in America, sleeping with an open window on a hot summer night may invite a few unwelcome guests. In cases like these, mosquito nets might have an application for you. While they might not directly improve your sleep quality, these mosquito nets can prevent mosquito bites and transmission of diseases.
bottom line Sleep is something taken for granted all too often. Some people love sleep, some not so much. However, the reality is that sleeping is just as important to our health as a proper diet or exercise. We can learn a lot about sleep by looking at how people in other countries sleep, such as their napping habits and even how they sleep. While no culture has perfected the art of sleeping, it’s safe to say that there are some that have come close. Young Americans, especially college students, report having poor sleep quality in comparison to young people who live in other countries. A lot of this can be blamed on busy schedules and hectic lives, but all it takes is a few changes to make even the worst sleepers catch better z’s at night. t w References 1. “How Much Sleep is Enough?” nih.gov. (2012). 2. “The largest human cognitive performance dataset reveals insights into the effects of lifestyle factors and aging.” Front Neurosci. (2013). 3. “Sleep parameters from childhood to old age.” Sleep. (2004). 4. “What is sleep?” sleepassociation.org. (2007). 5. “Changes in circadian rhythms.” Neurosci Biobehav Rev. (1995). 6. “The metabolic effects of sleep deprivation.” Sleep Med Rev. (2007). 7. “Lack of Sleep Affecting Americans.” sleepfoundation.org. (2014). 8. “How do individuals sleep around the world? Results from a single-day survey in ten countries.” Sleep Med. (2005). 9. “America, It’s Time for Your Nap.” webmd.com. (2004). 10. “Sociodemographic and cultural determinants of sleep deficiency: Implications for cardiometabolic disease risk.” Soc Sci Med. (2013). 11. “Sleep budgets in a globalizing world: Biocultural interactions influence sleep sufficiency among Egyptian families.” Soc Sci Med. (2013). 12. “The Concept of Qailulah (Midday Napping) from Neuroscientific and Islamic Perspectives.” J Relig Health. (2015). 13. “Your Place or Mine? Does the Sleep Location Matter in Young Couples?” Behav Sleep Med. (2015). 14. “Sleeping, dreaming, and health in rural Indonesia and the urban U.S.: A cultural and experiential approach.” Soc Sci Med. (2013). 15. “Sleep Environments Around the World.” sleep.org. (n.d.).
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an essential guide to wine: the good, the bad, and everything in between
total wellness ▪ winter 2017
by michelle kong| design by jenna le
Wine is the drink of choice for many—that is, among those over the legal drinking age of 21. With its extensive range of flavors and tastes, the alcoholic beverage seems to be on the table in one bottle or another on almost every occasion.1 Wine has been widely touted as a beneficial alcohol, but what really are the drink’s benefits? And is red wine considered the “best” wine? In light of the various health effects of wine, it is important to remember moderation to get the most out of the benefits and the least out of the drawbacks. Therefore, in this article, we will explore the potential benefits and risks of wine. We will also challenge common notions that people may have about this drink. By the end, you will have learned the “right” way to drink wine!
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feature
the chemistry of wine
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Wine is fundamentally made of grapes, which contain phenolic acids and polyphenols. These two components in wine may provide health benefits through their antioxidant content. Grapes are turned to wine through the process of fermentation. This process chemically alters features of the product, like its taste, flavor, color, and alcohol content. Typically, red wine is richer than white wine in phenolic acids, which means that it contains more antioxidants. To paint a picture, you would need to drink 12 glasses of white wine to match the amount of antioxidants in 1 glass of red wine! As you may know, wine contains ethanol, also known as alcohol, which differs in its percentage bottle-to-bottle but normally falls in the range of 8% to 15%.1
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recommended wine consumption habits
>> moderation is key For a healthier enjoyment of wine, the recommendation is at most 1 drink a day for women and 2 drinks a day for men. However, this recommendation may not be suitable for everyone; drinking a glass or two daily may be excessive for some individuals. For reference, 1 drink is defined as 5 ounces of wine.2 By keeping in mind, you can increase your chance of enjoying wine’s sweet health benefits. That is, a balanced intake of wine is ideal for a healthier self.
>> drink with a full meal
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When consuming wine, particularly red wine, it is best sipped and savored with a full meal. This is because wine has a tendency to taste bitter and acidic, and food helps mellow any discomfort.1 In addition, wine tends to complement the flavors of food and vice versa. A very popular but classic pairing is wine and cheese. However, the food combinations are endless, so don’t be afraid to branch out. Creamy pasta and a dry and crisp white wine, for example, constitute another excellent pairing. You could also try fatty food and wine; wine works harmoniously to balance the fattiness of the food because it is light.3
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1
the benefits of wine
lowered blood pressure
3 anti-inflammatory effects Phenolic compounds, found in wine, are commonly associated with anti-inflammatory and antioxidant benefits. Flavonoids, a type of phenol, react against inflammation, producing wine’s anti-inflammatory properties.6 A 2013 study published in Clinical Nutrition tested inflammation levels of subjects who stopped drinking alcohol for a period of time and who then continued drinking wine for a month. Blood tests revealed that drinking wine helped reduce inflammation that was present when the subjects initially stopped drinking alcohol.2 However, this does not necessarily mean that wine can reduce inflammation in a person who never drank alcohol.
5 riddance of bad cholesterol
2 antioxidants A 2014 study in Food Chemistry suggests that polyphenols, a type of compound found in red wine, contain antioxidants that can provide health benefits. Antioxidants may be found in the skin of grapes used to produce wine.4 These chemicals have the ability to remove harmful free radicals, which are naturally produced in the body and which influence aging. This means that the antioxidants in wine can potentially help you stay looking younger by banishing damaging free radicals.5
4 reduced risk of cardiovascular diseases Ethanol in wine has been found to contribute to the reduction of cardiovascular mortality. Data in a 2000 review published in the Annual Review of Nutrition show that wine-drinkers experience a reduced risk of cardiovascular disease, likely due to the ethanol in wine.1 Drinking wine in moderation can reduce this risk.7 A 2001 study published in the European Journal of Cardiovascular Prevention and Rehabilitation concluded that those who drank wine lightly reduced the risk by about one third.8
total wellness â–Ş winter 2017
Polyphenols in wine can help lower blood pressure when wine is consumed in moderation.9 In fact, the previously mentioned 2001 study in the European Journal of Cardiovascular Prevention and Rehabilitation found that 1 to 3 glasses of wine a day could lower blood pressure.8 Wine has the potential to improve your health, but be aware that 1 to 3 glasses of wine a day is not meant for everyone.
Ethanol in wine may increase the good kind of cholesterol, high-density lipoprotein (HDL) cholesterol, which removes the unhealthy cholesterol associated with low-density lipoprotein (LDL). In reducing the production of LDL cholesterol, you also benefit from preventing harm to your artery linings.7 Phenols in wine may also be beneficial to people with diabetes; however, results have been inconclusive on confirming this.1
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harmful effects of wine consumption
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The risk of cancer goes up when wine is consumed immoderately and excessively, which is all the more reason to embrace moderation in your enjoyment of wine.1 Excessive consumption can also lead to cardiovascular disorders, such as high blood pressure and a weakened heart.10 Wine also shares the numerous negatives of other alcoholic drinks. Brain impairment is a probable risk of drinking excessive amounts of alcohol, including wine, regularly, according to a 2005 study published in the New England Journal of Medicine.11 Liver disease is also a risk, depending on how much one drinks.12
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what we found: In a 12-year study published in Circulation, of the 13,285 participants that were observed, those who drank wine and those who did not drink wine were equally susceptible to contracting a heart disease or stroke.10
inconclusive: This may be more dependent on the healthy diet and lifestyle of wine drinkers rather than the drinking of wine itself.1
>> wine consumption increases life longevity
common notions about wine >> wine consumption prevents cancer
total wellness â–Ş winter 2017
inconclusive: Some evidence suggests that 1 to 2 glasses per day might increase the risk of breast cancer.1 what we found: A 5 year study, involving 56,837 women and published in the American Journal of Epidemiology, suggests that wine has not been found to increase the risk of breast cancer, so it is unclear whether or not wine influences the risk for cancer.13 Wine is normally not associated with causing cancers as much as other alcoholic beverages.1
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bottom line
total wellness ▪ winter 2017
Here’s the deal: Wine consumption can be beneficial when enjoyed in moderation. That means at most 1 glass a day for women and 2 glasses a day for men. Embrace moderation to fully enjoy wine’s potential beneficial properties— antioxidants, anti-inflammatory effects, and lowered blood pressure. However, take this advice with a grain of salt. Drinking wine can have harmful effects, just like drinking other alcoholic drinks. Be smart and cautious about your drinking habits! t w
References 1. “The Health Benefits of Wine.” Annu Rev Nutr. (2000). “Do Grapes or Alcohol Make Red Wine Good For the Heart?” webmd.com. (2012). 3. “Mastering the art of wine and food pairings.” winemag. com. (2014). 4. “Health benefits of wine: Don’t expect resveratrol too much.” Food Chem. (2014). 5. “Is Drinking Wine a Key to Anti-Aging?” webmd.com (2010). 6. “Molecular Properties of Red Wine Compounds…” Nutr Metab Insights. (2016). 7. “Bottoms Up To Your Health.” webmd.com. (2001). 8. “Effects of chronic alcohol consumption on lipid levels...” Eur J Cardiovasc Prev Rehabil. (2003). 9. “ The impact of moderate wine consumption on health.” Maturitas. (2015). 10. “Red Wine and your Heart.” Circulation. (2005). 11. “Effects of Moderate Alcohol Consumption on Cognitive Function in Women.” N Engl J Med. (2005). 12. “Alcohol.” loveyourliver.com. (n.d.). 13. “A cohort study of alcohol consumption and risk of breast cancer.” Am J Epidemiol. (1993). 2.
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Sofia Levy, BS, RN, Registered Nurse
take a break and... care for your eyes
Benjamin Bert, MD, Ophthalmologist, UCLA Doheny and Stein Eye Institutes
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:
pescetarianism: plenty of fish in the sea Kaitlin Reid, MPH, RDN, Health Educator, Registered Dietitian Nutritionist, UCLA Student Health Education & Promotion
could religious practices have a beneficial effect on your health? Holly Kiger, RN, MSN, CNS, Lecturer, UCLA School of Nursing
the dish on spices: fresh, fragrant, flavorful... and healthy?
Kaitlin Reid, MPH, RDN, Health Educator, Registered Dietitian Nutritionist, UCLA Student Health Education & Promotion
the perks and pitfalls of cultural dietary patterns
Eve Lahijani, MS, RD, Nutrition Health Educator, UCLA Office of Residential Life
traditional chinese medicine: “herbs and grasses may heal my bones and needles may not hurt me” Sandi Chiu, MSOM, LAc, Education Coordinator, UCLA Center for EastWest Medicine
sleeping practices around the world Sofia Levy, BS, RN, Registered Nurse
an essential guide to wine: the good, the bad, and everything in between Rena Orenstein, MPH, Director of UCLA Student Health Education & Promotion, Arthur Ashe Student Health & Wellness Center
copy-edits and review
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combating the college cold
Payam Mirfendereski, Omid Mirfendereski, Christopher Phan, Nancy Vu
layout revisions
Alison Jeng, Stephanie Yang
cover & table of contents Designed by Alison Jeng
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