Let's Hang Out!

total wellness a ucla student wellness commission publication

let’s hang out! the science behind social interactions why you should smile!

mirror neurons: what they are & why they matter

foreign foods how oxytocin and pheromones affect us every day

fall 14 | vol 15 | issue 01

a message from the director Welcome back, Bruins!

It’s with great joy that I introduce Volume 15 of Total Wellness. When I look back on my college career, Total Wellness stands out as one of the most important and prevalent parts of my time here. From designer, to outreach director, to director, the magazine has been with me since my freshman year. A senior now, I’m both impressed looking back at the progress Total Wellness has made during a mere 6 years of being a full color print magazine, and excited about the opportunity I have to continue that growth and help produce one of the best volumes of Total Wellness yet!

When I tell my family and friends about our publication, I can’t help but rave about our staff and all of the incredibly professional work that they do. What makes Total Wellness so unique is our dedication to making the magazine as scientifically accurate and up to date as possible, while still keeping our articles reader-friendly.

Our writers research each topic extensively, and all articles are reviewed by MDs, PhDs, RDs, and health experts right here at UCLA to ensure that the information we publish is credible. As academics here at UCLA, we know how easy it is for the public to get caught up in untruthful fads, and Total Wellness hopes that our take on fitness, nutrition, and wellbeing topics helps you sort out the real from the phony. Our writers strive to create comprehensive articles that give you, our readers, information that you couldn’t find by just surfing the web.

We kick off the volume with one of the more overlooked aspects of health in college – social health. What I love about this issue is that it goes beyond the obvious aspects of social health - like the intuitive benefits of socializing - and reaches into both the technical and more abstract aspects of human interaction. In the process of exploring personality traits, biological chemicals, body language, and more, we hope we’re able to shed some light on nuances that come up in all of our lives and all of our relationships. Ever wonder why you keep finding yourself drawn to that one cutie at the gym? Could be the pheromones coming from his armpit sweat (read more in “A Chemical Connection: Pheromones and Oxytocin” on page 23). Do you find that your smile just never looks natural in pictures? Try engaging your orbicularis oculi muscles the next time you snap a pic (learn where those muscles are located, and the benefits of smiling, in “Just Smile!” on page 27).

Scientific jargon aside, we hope our publication connects to each one of our readers in some way, which is why your input is so important. Please shoot us an email with any of your questions, article ideas, or (constructive) criticisms and here’s to being healthy and feeling good!

total wellness ▪ fall 2014

Anne-Marie (Annie) Theriault Director

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

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editors’ notes It’s a new year, a fresh start, and a whole new volume for Total Wellness Magazine! I am so excited to start as the new co editor-in-chief and watch Total Wellness grow and transform. Most importantly, our goal at Total Wellness is for our publication to become all the more engaging and useful to you guys, our readers! A new school year means thousands of new faces, endless possibilities for budding friendships, and lots of free time to have fun and be happy! After all, what is the point of being healthy if not to be happy? That is why we focus on social health in this issue. Learn basic massages you can practice on your friends, realize the importance of taking a break from your iPhone, explore foreign foods together, and more! Worried about trusting advice written by students? I would be too. Luckily, every article is researchbased and professionally reviewed, with all the reference and review details inside the magazine.

Wishing you all a successful beginning,

Julia Feygelman Co-Editor-in-Chief

In my short time so far as a new co-editor-in-chief, I have been constantly reminded that the triad of wellbeing includes not only physical and mental health, but also social health. If I ever felt sick or stressed, it was the support from and interactions with friends, family, coworkers and co-leaders that truly made me feel healthier and happier. Until now, I had not given much attention to how my interactions with the people around me may be influencing my overall wellbeing.

As this issue explores, social interactions can occur with everyone around us; friends, family, fellow Bruins, lovers, roommates, classmates, and even complete strangers can impact our social health in ways that we may or may not be aware of.

By shedding some light on your relations with others, the following articles can help you focus on and maybe even improve your social wellbeing, thereby bringing you one step closer to achieving your own definition of Total Wellness.

Wishing you good health,

Pavan Mann Co-Editor-In-Chief

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total wellness ▪ fall 2014

Throughout the process of editing, I couldn’t help but think of the people who have had a positive influence on my life and have thus improved my own social health. I sincerely appreciate my family for their love, my friends for our fun times, and my fellow Bruins for creating such an inspirational community. I would like to thank Total Wellness writers, designers, and leadership, especially my co-editor, Julia Feygelman, the director, Annie Theriault, and the managing editor, Peter Chu. Without them, this production and its success would be impossible. Without you, dear reader, this magazine would serve no purpose, so I sincerely hope that you enjoy and benefit from it. If you would like to share your thoughts or ideas with us, please contact us at totalwellnessatucla@gmail.com. We’d love to hear from you!

leadership meet our staff: managing editor As the school year takes off, I could not be more excited for what is to come with Total Wellness during my senior year at UCLA. I picked up my first copy of the magazine during a workout at Wooden and enthusiastically jumped on board as a staff writer at the end of my second year. Since then, I have published several articles on topics ranging from nutritional supplements to breathing techniques. I have now been given the opportunity to serve our staff writers by connecting them with professional reviewers throughout the UCLA community to help ensure the integrity of our work. Although this first issue contains titles pertaining more to social health than more seemingly conventional physical health, it was a pleasant challenge to help me get settled into my position. The introvert in me appreciates the article on shyness and anxiety. The mirror neurons article speaks to me as a neuroscience major. Welcome to Volume 15, Issue 1! I hope you all enjoy reading it as much as I appreciated putting it together with our team.

Cheers to everyone along the spectrum of social butterflies to wallflowers alike,

Peter Chu Managing Editor

total wellness â–Ş fall 2014

EMILY WHITE Outreach Director

TIFFANY LIN Co-Copy Editor

SEPIDEH PARHAMI Webmaster

cover: franckreporter/istockphoto

REBECCA TANG Co-Copy Editor

NATALIE CHONG Art Director

total wellness Director Annie Theriault

Co-Editor-In-Chief Julia Feygelman

Co-Copy Editor Tiffany Lin

Art Director Natalie Chong

Co-Editor-In-Chief Pavan Mann

Co-Copy Editor Rebecca Tang

Outreach Director Emily White

Managing Editor

Webmaster

Peter Chu

Sepideh Parhami

Writers Sydnie Bui Sarah Chang Peter Chu Julia Diana Feygelman Catherine Hu Grace Lee Sofia Levy Tiffany Lin Pavan Mann Zoë Merrill

Design

Halee Michel Omid Mirfendereski Payam Mirfendereski Monica Morucci Allison Newell Sepideh Parhami Christopher Phan Jasmine Sidhu Elsbeth Sites Rebecca Tang

Nancy Vu Catherine Wang Emily White Pauline Yang Danielle Zola

Shana Bird Natalie Chong Allison Newell Jackie Nguyen Catrina Pang Mary Sau

Danielle Swenson Jessica Sun Annie Theriault Maxine Tsang Helena Wong

Advisory & Review Talin Babikian, PhD

Alex Korb, PhD

Assistant Clinical Professor, UCLA School of Medicine

Department of Psychiatry and Biobehavioral Sciences, UCLA

Christopher Conway, PhD

Eve Lahijani, MS, RD

Department of Psychiatry and Biobehavioral Sciences, UCLA School of Medicine

Nutrition Health Educator, UCLA Office of Residential Life

Iris Firstenberg, PhD

Heather Palleiko, CMT, NCTMB

Professor, UCLA Anderson School of Management, UCLA Department of Psychology

UCLA School of Medicine

Dolores Hernandez, MS, RD

Gary Small, MD

Nutrition Education Coordinator, UCLA Dining Services

Professor, UCLA School of Medicine

Marco Iacoboni, MD, PhD

Elisa Terry, CSCS

Professor, UCLA School of Medicine

FITWELL Program Director, UCLA John Wooden Center

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, back issues, and advertising rates available upon request Volume 15, Issue 01 © 2014 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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total wellness ▪ fall 2014

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 Health System: Center for East-West Medicine.

{contents} 02

Message from the Director

03

Editors’ Notes

07

SWC Events

08

In the News

09

Q&A

ARTICLE COLUMNS Your Guide to Massage Foreign Foods

10 self-care 14 eat well

Let’s Move It

18 move well

A Chemical Connection: Pheromones and Oxytocin

23 mind well

Just Smile All About Okra

27 body in focus 48 food pick

FEATURES

total wellness ▪ fall 2014

cover story 32

6

Mirrors of the Mind

38

The 411 On Texting and Social Media

43

Are You Shy, Introverted, or Anxious?

meet the

committees of

Aids Awareness works to increase campus awareness and knowledge of HIV/AIDS and promote safe sex practices.

The Body Image Task Force’s mission is to spread self acceptance and positive body image, which encompasses mental, physical, and emotional health. Love yourself and be confident in who you are!

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

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

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.

{ HEALTH } STUDENT

[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.

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

ADVOCATES

“SHA”s are trained to educate other students about various health issues including relationships and communication, stress management, body image and alcohol harm reduction.

know your resources!

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).

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 ▪ fall 2014

BRUIN RUN/WALK

in the news

in the news by julia feygelman & pavan mann| design by natalie chong

NEW METHOD DEVELOPED TO KILL HARMFUL BACTERIA

A Researchers at the Massachusetts Institute of Technology have developed a new technique that can target and kill specific harmful bacterium. Many current “broad spectrum” antibiotics treat bacterial diseases by disrupting growth and replication indiscriminately. However, these kinds of drugs also kill beneficial bacteria, and due to antibiotic resistance, they do not always work.

According to their recent study published in Nature Biotechnology, researchers have created a type of nuclease that cuts DNA at specific sequences within the bacterial genome, such as genes encoding antibiotic resistance. This selectively diminishes the harmful bacteria’s ability to survive and reduces the likelihood of developing antibiotic resistance, all while still allowing the beneficial bacteria to thrive. This type of customizable, specific, antibacterial treatment can be the key to the future of fighting bacterial diseases.

NEW MELANOMA DRUG A GAME-CHANGER

Research conducted earlier this year at UCLA on a new drug called Keytruda for melanoma showed very promising results. Melanoma is the most dangerous skin cancer, killing roughly 10,000 people in the US yearly. Many of the medications previously released for melanoma have not been nearly as successful in fighting the deadly cancer. However, the Food and Drug Administration (FDA) has cleared Keytruda after placing it on a fast-track for approval due to its astonishing success early on in its clinical trial. Of 600 patients, 72% exhibited some reduction in melanoma tumor size, and 34% of patients did not experience recurrence after one-third reduction in tumor size. The remarkable fact about this drug is that it enables the patient’s own immune system to fight the tumors, even when these tumors have spread throughout the body and resisted prior treatment.

NEW DISCOVERIES GENETIC ANALYSIS GAINING ACCURACY AND RELIABILITY

Due to its precision and specificity to a patient, genomic data such as RNA is an ideal tool for physicians to use. However, skepticism about the accuracy and reliability of genomic analysis has prevented this method from gaining widespread usage, until now, due to collaborative research done at Mayo Clinic in Florida, Beijing Genomic Institute, and Weill Cornell Medical College.

According to the worldwide study published in Nature Biotechnology, laboratories utilizing sequencing techniques across the globe are consistently creating highly comparable, reproducible results. Additionally, the project identified solutions to improve the little variability that does exist, further enhancing the potential for genomic analysis in medicine and creating a rigorous quality control for analysis methods. Researchers have concluded that genomic sequencing and analysis is indeed accurate and reliable, and is well on its way to becoming a credible diagnostic tool of the medical doctor, no matter where he or she is in the world.

total wellness ▪ fall 2014

CHEMICAL IN GRAPES IMPROVES ACNE MEDICATION

Resveratrol, an antioxidant found in grapes, may improve the function of benzoyl peroxide, a common acne medication. Benzoyl peroxide works to create free radicals that kill acne-causing bacteria. In order to prevent cell and tissue damage, resveratrol works as an antioxidant to stop the formation of these free radicals. However, UCLA researchers found that rather than cancelling out each other’s functions, the benzoyl peroxide and resveratrol actually work together to enhance one another. According their recent study published online in Dermatology and Therapy, benzoyl peroxide kills bacteria initially while the resveratrol inhibits bacterial growth for a longer period of time. Together, these two chemicals are the most effective in killing bacteria that cause acne, and are thus expected to be beneficial for treatment of acne conditions. Since resveratrol is less toxic than benzoyl peroxide, researchers hypothesize that the combination of the two may reduce the redness and irritation caused by benzoyl peroxide. Though the effectiveness in patients suffering from acne still needs to be tested, this new finding is promising for the future of acne medications.

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NUMBERS

30 percent of additional time spent by women over men on social networking sites

10-40 calories burned for every 10-15 minutes spent laughing

300 million annual national cost of medical bills and lost productivity due to stress ($100 billion more than what obesity costs the U.S.)

right: ermess/istockphoto

AT UCLA

q&a

q: A:

what is body language?

Body language consists of the conscious or unconscious nonverbal signals that convey your thoughts, mood, intentions, and many other messages. This communication can be expressed through posture, gestures, facial expressions, and eye movements. Although you might not notice it, you are constantly sending signals to everyone around you.1 by julia feygelman| design by natalie chong

q: Does body language always accurately predict and convey personality traits?

A: Body language can certainly provide clues to one’s personality and tendencies. However, it isn’t always accurate, or rather, accurately interpreted. You may have been told to present a firm handshake and make eye contact during a job interview to make the best impression. Surprisingly enough, a study published by the Journal of Applied Psychology in 1978 showed that gestures commonly believed to express particular nuances don’t always “work” because people may interpret them differently. Researchers evaluated 160 insurance industry managers’ interpretations of nonverbal signals. It turned out that women thought subtle body language indicated high ambition, while men were more likely to think those with intense body language had higher ambition.3 q: What do your body and face say about your apparent friendliness?

A: A 2011 article in Emotion discussed people’s likeliness to approach someone based on his or her face and body. It revealed that angry expressions were associated with the lowest approachability rating. Happy expressions were interpreted differently for face and body. While happy faces were judged more friendly than neutral faces, neutral body positions were seen as more approachable than “happy bodies.” In general, facial expression was found to be a more important factor in the judgement of friendliness than bodily expression.4 q: Are all expressions universal across cultures?

q: How does our own body language affect the brain?

A: Many body language signs have different meanings from country to country. In the West, maintaining good eye contact is polite and expected during a conversation. In certain Asian and African cultures, it is seen as a challenge or a lack of courtesy.

Arm gesturing is another example of culturally ambiguous body language. In Italy, the arms are used freely to aid in verbal communication, while in Japan, a reserved temperament lacking broad movements is considered respectable behavior.5 On the contrary, some signals appear to be universal. One study reported that pride expression was recognized by preliterate, isolated tribe members in Burkina Faso, West Africa, regardless of whether it was displayed by African or American subjects. The Burkinabe participants were unlikely to have learned the pride expression through cross-cultural interactions given their isolation, suggesting that the expression of pride may be universally conveyed and understood among humans.6

A: We’ve looked at how body language can affect people around us, but we often don’t think about how it affects us. The act of smiling, for instance, can actually improve mood. While we usually consider it a consequence of being happy or laughing, it can also be the cause of happiness. See the article “Just Smile” on page 27 for the full scoop.

references 1.

“Specific nonverbal behavior and culture-depended interpretive cues.”

American University of Central Asia. (2014).

2.

“Body Language Basics.” webmd.com. (2007).

3.

“The job interview: Body language and perceptions of potential effectiveness.”J Appl Psychol. (1978).

4.

“Judging approachability on the face of it: The influence of face and body expressions on the perception of approachability.” Emotion. (2011).

5.

“Body Speaks: Body language around the world.” nacada.ksu.edu. (2006).

6.

“The nonverbal expression of pride: Evidence for cross-cultural recognition.” J Pers Soc Psychol. (2008).

7.

“Doing Is for Thinking! Stereotype Activation by Stereotypic Movements.”

Psychol Sci. (2006).

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total wellness ▪ fall 2014

bottom line Whether intentionally or not, you are constantly sending nonverbal messages to everyone around you – through the way you look at someone, the number of times you blink, the way you are sitting or standing, the movement of your arms, and so on. Sometimes people have their own interpretations for certain signs, often culturally dependent, while other body language is understood universally. This is an interesting finding to ponder, as it suggests some form of subconscious registering of emotions that does not need to be taught and can be conveyed to anyone around the world. In other words, people everywhere are in some ways the same, and our body language can say a lot for us – not always what we’d like it to.

In a study titled “Doing is for Thinking!” (Psychological Science, 2006), a relationship was shown between acting in a stereotypical manner and thinking in a stereotypical manner. More specifically, 20 participants were induced (by wearing a puffy vest and weights) to move in a “portly manner” similar to that of overweight people, and then asked to characterize an ambiguous description of a made-up person. Control participants did the same tasks without wearing the vest and weights. The first group described the person with more overweight-stereotypic characteristics than the control group, indicating a relationship between our movements and the way we perceive others.7 t w

self-care

your guide to massage by catherine hu | design by annie theriault

total wellness â–Ş fall 2014

Massages are often looked to as a source of relaxation or a good way to

unwind after a long, stressful day. There are at least 80 types of massage, including total body relaxation as well as those focused on target areas.1 Despite the complexity, massage does not always have to take long, nor does it always require professional ability – in fact, look no further than to yourself or to a friend to perform the simple massages described here. Read on to find out how different types of massage may not only provide physiological health benefits, but also improve social health and bonding.

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popular types of massages: DIY

eye massage the benefits

how to do it

1. With eyes closed, press thumbs gently at the inner corners of the eyes and move in small circles.

2. Slowly work towards the outer eye socket and right below the eyebrows until tension is eased.2

A 2013 study published in British Journal of Opthalmology found that patients with dry eyes had greater improvement when they received thermal eye massage in comparison to eye drops, which produced artificial tears.3

hand massage how to do it

1. Relax hand, palm facing up. Rub, pull, and twist each finger gently from the palm to fingertips.

2. Make sure not to let blood pool to the fingertips by easing up on the pressure at this part of the massage.

Next, squeeze the fleshy part of the palm between the thumb and pointer finger in the same direction.

3. Use your opposite thumb to massage the palm with smooth, gliding strokes on the other hand.2

the benefits

According to a 2013 review published in Association of periOperative Registered Nurses, many studies have found that when patients about to go into surgery were given hand massages, they were more likely to report reduced anxiety.4 Hospitals sometimes use this technique as a way to calm patients down before operation.

back massage 1. Put two tennis balls in a tube sock.

left: gitusik/istockphoto upper right: ValentynVolkov/istockphoto mid right: 4774344sean/istockphoto lower right: uchar/istockphoto

2. Lie on your back on the floor or on a mat with your knees bent.

3. Place the sock at the base of your neck so that the 2 tennis balls are cradling your neck.

4. Slide your body upwards so that the tennis ball roll down the spine. Apply just enough pressure to feel a “good pain,� or a satisfying sensation that is not unbearably painful.5

the benefits

A 2001 study published in International Journal of Neuroscience found that lower back massages can help relieve chronic pain, increase range of motion, and improve sleep.6

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total wellness â–Ş fall 2014

how to do it

popular types of massages: PROFESSIONAL NEEDED disclaimer: risks will be addressed in following section

swedish massage

deep tissue massage

trigger point massage

Licensed or certified massage therapists focus on the top layer of muscles, gently massaging towards the heart to improve circulation and alleviate muscle tension.1 A 2011 study published in Acta Medica Iranica found that diabetic children had decreased blood glucose levels after receiving 15 minutes of Swedish massage.7

This massage uses more intense pressure strokes to get to deeper layer muscle tension.1 A 2008 study published in the Journal of Alternative and Complementary Medicine found that overall blood pressure was reduced after one 45 to 60 minute deep tissue massage session.8 This suggests that this may be an alternative to hypertension medicines.

This massage falls under deep tissue therapy and is a type of myofascial release, or therapy for the tough membranes that support and wrap around the muscles.9 Myofascial muscle pain may originate in trigger points, or stiff bands of skeletal muscle, which are targeted with firm pressure in this therapy.9,10

massage safety Although massage therapy may promote relaxation and wellness, safety precautions should be taken. Most massage techniques have low-risk adverse effects, but there are some cases where they are more severe.11 A 2003 review published in Rheumatology found that blood pressure temporarily increased while heart rate decreased during back massage on normal subjects, thus implying that patients with recent heart attacks should monitor their heart rate and blood pressure during all back massages.12 Though back massage is safe for the average individual, it may not be for those with pre-existing conditions. One must be careful and make sure to notify the massage therapist of all pre-existing medical conditions.

massage mistakes to avoid A 2005 study published in Cancer Control found that massage can also be linked to bleeding if a patient has a blood clotting disorder, fracture if the patient has bone cancer, and infection if the patient has open wounds.13 In these cases, massage pressure should be lightened or the massage therapist should avoid the area completely.13

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MaxFX/istockphoto; right: name/efenzi

the self-care column is sponsored by UCLA Health System: UCLA Center for East-West Medicine

Most massage therapists use safe, hypoallergenic lotions or oils, and it is not standard practice to mix in essential oils. However, non-licensed individuals self-administering massages should be wary of the effects of essential oils if they choose to use them. Adverse effects of massage oil use are rare, although high dosage may be carcinogenic depending on the type used during topical application.11 Plant essential oils are sometimes mixed with a base massage oil and may heal wounds, help in digestion, and increase circulation by being absorbed into the blood through the skin.11

left:

total wellness â–Ş fall 2014

massage oils

benefits of getting massages...

benefits of giving

on STRESS

on TRUST

on ANXIETY

on ATTACHMENT

The body may experience changes from fluctuating hormone levels during massage therapy. A 2012 study published in Alternative Therapies that was conducted at UCLA found that stress hormone levels decreased after a 15-minute upper back massage.14

The 2012 Alternative Therapies study also found that oxytocin levels increased after a 15-minute massage. Oxytocin is a hormone associated with the feeling of trust, a stimulus that plays a role in social bonding.14 It also may activate the immune system and mediate depression.14 Thus, massage may strengthen social bonding as well as other aspects of health. Learn more about oxytocin on page 23.

There seem to be health benefits on the giving side of massages as well. Massage therapists’ mental states were analyzed in a 2012 study in The Journal of Alternative and Complementary Medicine, and their anxiety levels were shown to decrease after giving 1-hour Swedish massages.16

Increased social connection between mother and infant attachment may also result from massage therapy. A 2009 study in the Journal of Child Health Care found that when touch therapy was given to infants, which included resting and caressing touches to the torso and heads, the mothers exhibited greater social attachment behaviors.

This included measures of the mothers’ facial expressions, eye contact, and touching.15

references 1.

“Massage Therapy.” webmd.com. (2013).

2.

“Massage Therapy for Stress Relief and Much More.” webmd.com. (2008).

3.

“A randomised controlled trial comparing a thermal massager with artificial teardrops for the treatment of dry eye.” Br J Ophthalmol. (2014).

4.

“The Effect of Hand Massage on Preoperative Anxiety in Ambulatory Surgery Patients.” AORN J. (2013).

5.

“Tennis Ball Massage for Myofascial Pain Syndrome.” saveyourself.ca. (2010).

6.

“Lower back pain is reduced and range of motion increased after massage therapy.” Int J Dev Neurosci. (2001).

7.

“How effective is Swedish massage on blood glucose level in children with diabetes mellitus?” acta.tums.ac.ir. (2011).

8.

“The Effect of Deep-Tissue Massage Therapy on Blood Pressure and Heart Rate.”

J Altern Complement. Med. (2008).

“What can you tell me about myofascial release therapy as a treatment for back pain? Does it work?” mayoclinic.org. (2012).

10.

“Trigger Points: Diagnosis and Management.” Am Fam Physician. (2002).

11.

“Massage therapies.” Western J Med. (2001).

12.

“The safety of massage therapy.” Rheumatology. (2002).

13.

“Safety and efficacy of massage therapy for patients with cancer.” Cancer Control. (2005).

14.

“Massage Increases Oxytocin and Reduces Adrenocorticotropin Hormone in Humans.” Altern Ther Health Med. (2012).

15.

“Acute effects of Yakson and Gentle Human Touch on the behavioral state of preterm infants.” J Child Health Care. (2009).

16.

“The Benefits of Giving a Massage on the Mental State of Massage Therapists: A Randomized, Controlled Trial.” J Altern Complement. Med. (2012).

9.

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bottom line

The benefits of massage are not limited to relaxation. Though there are some risks for those with pre-existing conditions, massage can be a marvelous experience for many. Both the massage giver and receiver can feel positive effects on physiological and social health, even if the giver is not a professional massage therapist. These benefits may be experienced starting from a young age and can increase social bonding throughout the years, so take a few minutes out of your day and grab a friend for a massage! tw

eat well

foreign foods total wellness â–Ş fall 2014

by monica morucci | design by natalie chong

The summer travel season can spark a desire to experience far away places and foreign cultures. Traveling abroad can certainly accomplish this; however, you don’t always need an international flight to get a taste of another country.

Here are profiles of a grain, vegetable, protein, and fruit that are lesser known in the US but common around the world. Read on to find out about the health benefits of these foreign foods and how to prepare them so that you can have an exotic experience without ever getting on a plane.

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millet details Millet is the name of a group of different small-seeded grains. It is widely cultivated in Africa, Asia, and India, where it is a staple grain, much like wheat is in the United States. In the US, millet is used as bird seed, but it is not a significant part of the average American diet.1 Pearl millet is the most widely cultivated millet variety.2 Sixty-four million acres are currently being grown in Africa and India, which is equivalent to the US acreage of corn.3

history One analysis of archaeological compounds published in Proceedings of the National Academy of Sciences of the United States of America in 2009 estimates that one species of millet may have been domesticated in East Asia as far back as 10,000 years ago.4 Other sources suggest that domestication occurred by 2500 to 2000 BC in Africa. Millet grows well in drought conditions, low soil fertility, and high temperatures, which allows it to grow where other staples like wheat and corn would not survive.2 This may be a reason why millet is not as common in the US.

preparation

health benefits

Millet can be cooked as a fluffy grain similar to quinoa. It can also be prepared as a sweet or savory porridge or even popped on the stove like corn for a quick snack. To add texture and crunch to muffins and cakes, mix a handful of the raw grains into batter before baking.

Millet can likely be found in most wellstocked health food stores and markets.

Millet is rich in minerals such as magnesium and copper, which help cells produce energy, as well as phosphorus and manganese, which are important for bone formation.5,6 It is a whole grain and thus a good source of insoluble fiber, which helps regulate digestion.7 Millet is a grain option for those who cannot or do not eat gluten, like Celiac disease patients and people with gluten sensitivity or intolerance.8

bitter melon details Bitter melon, also known as bitter gourd, karela, or African cucumber, is a bitter-tasting green vegetable resembling a cucumber. It is most common to Asia, Africa, and South America.9 The vegetable can be found whole in Asian markets.

history

preparation

health benefits

Raw bitter melon is often used in curries or stir-fry. For medicinal uses, the vegetable is also consumed in powdered form, as well as extracts and teas.9

This vegetable is a good source of immuneboosting vitamin C and heart-healthy folate.6,13 The most researched curative aspect of bitter melon is its potential to lower blood sugar and thus be used as a therapy for diabetics. Some components of the vegetable may have structural similarities to insulin, which helps remove excess sugar from the blood.9 Some animal studies have shown that bitter melon may decrease blood sugar, but the effect on diabetes is inconclusive due to inconsistent studies and a lack of clinical human trials.9,11,12 A 2003 review in the American Journal of Health-System Pharmacy came to the conclusion that evidence is not strong enough to recommend bitter melon as a treatment for Type II diabetes.9

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While often consumed as a vegetable, bitter melon is also utilized by traditional medicine in many countries, including China, Ghana, New Zealand, and Peru, as a treatment for various illnesses and conditions.10 These include gastrointestinal cramps, infections, ulcers, and cancer, among others.9,10 One of the most common uses of bitter melon is as a therapy for diabetes in other countries.10

insects details Insects are a regular part of the diet in many parts of the world, where they are often sold in villages and urban markets.14 Various sources estimate, as of 2012, that there are between 1,000 to 1,900 edible insect species worldwide.15 Different insects are common to different regions. In Africa, the insects of choice are caterpillars and termites, while grasshoppers and locusts are preferred in Asia, and ants and bees are favorites in Latin America.16 Presently, the domestication of insects as a major food source is becoming a favorable alternative to conventional livestock. Raising insects requires less space and fewer resources than traditional protein sources, which is increasingly important as the world population continues to grow.15

history The consumption of insects by humans has ancient roots. The authors of a 1991 article in the American Journal of Clinical Nutrition claim that our hunter-gatherer ancestors were primarily insectivorous from the time mammals first appeared to 50 million years ago.17 It is believed that locusts were eaten in the Middle East in the 8th century BCE and that ancient Greeks considered cicadas, a type of winged insect, a delicacy.15,18

preparation

health benefits

Many insects such as grasshoppers are roasted, fried, or boiled whole and sold in markets. In Mexico, caterpillars are deep fried and served with spicy sauce in a tortilla. Insects can also be ground into a paste and added to foods to boost protein content, or processed into edible oils used for cooking.15

Many edible insects are high in healthy fats, micronutrients (minerals and vitamins), and fiber. The mineral content of the yellow mealworm, for example, is comparable to that of beef, and it has a generally higher vitamin content as well.15 Some species of insects (due to their external skeletons) can be good sources of bone-building calcium.17 Additionally, the protein content (in grams protein per 100 grams weight) of some insects is comparable to that of protein from cattle and some types of fish.15

durian details Durian is a basketball-sized fruit with a spiny skin that conceals a custard-like flesh. It is very popular in Asia where it is known as the “king of fruits.”19 Durian has a strong, unpleasant odor caused by 44 odor compounds that have been likened to sulfur and onions, among other scents. For its foul odor, durian is even banned in some public areas.20 Despite its scent, the taste is prized by many, with one reporter describing it as having elements of “hazelnut, apricot, caramelized banana, and egg custard.”21

history

total wellness ▪ fall 2014

The history of durian is not completely certain, but the fruit is likely native to Southeast Asia with some sources pinpointing its origin to Borneo.22,23 Durian is cultivated most widely in Malaysia and Thailand but also in Indonesia and the Philippines.24

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preparation

health benefits

Durian is often purchased as a whole fruit and eaten raw. It is also added as an ingredient in cakes, yogurts, and other sweets.

One fruit serving is high in vitamin C and manganese as well as B6, which supports the nervous system, and B1, which helps the body break down carbohydrates.6 It is also a source of good fats and fiber.25 A 2010 study in the International Journal of Food Sciences and Nutrition found the fruit to be rich in carotenoids and flavonoids. These antioxidants protect against damage to the body’s cells and thus may help reduce the risk of developing chronic diseases.26

bottom line In the age of globalization, foods once confined to their native growing regions can be found all over the world. Taking a closer look at the diets of other countries and regions of the world can expose us to new foods with varying health properties that are not common to the American diet. Bring some friends together for a new taste-testing experience, and maybe some of these foods will become new staples in your diet. t w

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cover: darksite /istockphoto right: devonyu/istockphoto; chienlee/istockphoto; chorboon_photo/istockphoto left: petrp/istockphoto; mauhorng/istockohoto

references 1.

“Staple Crops of the World.” eol.org. (2012).

2.

“Pennisetum glaucum pearl millet.” eol.org. (2012).

3.

“Pearl Millet - A New Grain Crop Option for Sandy Soils or Other Moisture Limited Conditions.” hort.purdue.edu. (2014).

4.

“Earliest domestication of common millet (Panicum miliaceum) in East Asia extended to 10,000 years ago.” P Natl Acad Sci USA. ncbi.nlm.nih.gov. (2009).

5.

“Millet, cooked.” nutritiondata.self.com. (2014).

6.

“Vitamin and Mineral Sources.” webmd.com. (2014).

7.

“The Benefits of Fiber: For Your Heart, Weight, and Energy.” webmd.com. (2014).

8.

“What Can I Eat?” celiac.org. (2014).

9.

“Bitter melon (Momordica charantia): a review of efficacy and safety.” Am J Health Syst Pharm. ucelinks.cdlib.org. (2003).

10.

“Pharmacological actions and potential uses of Momordica charantia: a review.” J Ethnopharmacol. www.sciencedirect.com. (2004).

11.

“Anti-diabetic and hypoglycaemic effects of Momordica charantia (bitter melon): a mini review.” Brit J Nutr. journals.cambridge.org. (2009).

12.

“Traditional chinese medicine in treatment of metabolic syndrome.” Endocr Metab Immune Disord Drug Targets. europepmc.org. (2008).

13.

“Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt.” nutritiondata. self.com. (2014).

14.

“Insects as human food: Gene DeFoliart discusses some nutritional and economic aspects.” Crop Prot. sciencedirect.com. (1992).

15.

“Edible insects: future prospects for food and feed security.” fao.org. (2013).

16.

“Insects as food: why the western attitude is important.” Annu Rev Entomol. annualreviews.org. (1999).

17.

“Calcium in evolutionary perspective.” Am J Clin Nutr. ajcn.nutrition.org. (1991).

18.

“Cicadas — introducing cicadas.” teara.govt.nz. (2012).

19.

“The multiple nutrition properties of some exotic fruits: Biological activity and active metabolites.” Food Res Int. sciencedirect.com. (2011).

20.

“Characterization of the major odor-active compounds in Thai durian (durio zibethinus L. ‘monthong’) by aroma extract dilution analysis and headspace gas chromatography– olfactometry.” J Agric Food Chem. pubs.acs.org. (2012).

21.

“A Love Letter to a Smelly Fruit.” nytimes.com. (2013).

22.

“Durian.” eresources.nlb.gov.sg. (2014).

23.

“History of durian cultivation in Thailand.” www.dit.go.th. (2014).

24.

“Durian.” encyclopedia.com. (2013).

25.

“Durian, raw or frozen.” nutritiondata.self.com. (2014).

26.

“Carotenoid, flavonoid profiles and dietary fiber contents of fruits commonly consumed in Thailand.” Int J Food Sci Nutr. informahealthcare.com. (2010).

move well

LET’S MOVE IT. the benefits of group exercise

total wellness ▪ fall 2014

by sydnie bui|design by natalie chong

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In the past, the phrase “group fitness” may have brought to mind images of many people doing aerobics in leg warmers and leotards. Today, we associate group fitness with anything from yoga classes to friends getting together for a game of soccer.

According to American College of Sports Medicine’s Health and Fitness Journal, the top 20 fitness trends of 2014 were predicted to include several group-oriented activities such as boot camp and group personal training.1 Whether you participate in group exercise – formally in a class setting or casually with friends – for socializing, support, or general fitness, here are some things to know.

what is group exercise?

The American College of Sports Medicine describes group exercise as a group of people performing an exercise that is led by an instructor.2 Examples include cycling, Pilates, Zumba, step, kickboxing, boot camp, yoga, and muscle conditioning.

Depending on your skill level, schedule, and preference of activity, there are a wide variety of classes offered in the community.

increased calmness

motivation to perform better

A study in the International Journal of Stress Management (2001) tested the effects of either exercising with and talking to another person, exercising with another person without talking, or exercising alone on tension, calmness, tiredness, and energy. The participants reported feeling less tired and more energized and calm after exercise in general. Exercising with another person, talking or without talking, resulted in more calmness, but also more tiredness. The researchers proposed that this may be due to competitiveness or increased intensity.

The researchers suggested that psychological changes may in part be due to the social aspect of exercising with others, although the exact mechanism is unknown.3

A 2012 study in Sport, Exercise, and Performance Psychology demonstrated the KĂśhler effect, which occurs when weaker individuals work harder in order to keep up with the group.7 The researchers found that although the weakest swimmers of a team swam faster when they were a part of a relay time as compared to swimming individually, the stronger swimmers did not show significant time improvement between individual and team events. The findings suggest that less capable individuals may be more motivated when working in a team and that holding individuals accountable for their performance may increase motivation. This increased motivation may correlate to a better workout.8

higher pain tolerance

longer duration of exercise

According to a 2009 study in Biology Letters, group exercise may help increase pain threshold, or the point at which the body begins to feel pain that is associated with working out.

In this study, 12 male athletes engaged in rowing individually and in teams of 6, and their pain thresholds were measured afterwards. Based on the findings, the researchers suggested that synchronized activity may have contributed to increased opioid uptake in the brain during exercise.4 Opioids are drugs that act on the brain, spinal cord, and other organs in the body to reduce pain intensity.5 Opioids may be derived naturally from plants such as the poppy flower, made in the laboratory, or produced in the body. For example, endorphins are opioids created by the body that reduce the perception of pain and often induce feelings of positivity and pleasure.6 However, the researchers did not measure how long increased pain threshold lasted after exercise.

Exercising with others may also increase your stamina. Another study published in Annals of Behavioral Medicine (2012) investigated the effects of a virtual partner on motivation during aerobic exercise. Females were assigned to exercise alone or with a cyber partner on a stationary bike. Those who exercised with a virtual partner who was more athletic biked an average of more than 9 minutes longer than those who exercised alone. Although the women who exercised with a virtual partner performed longer, they did not report more exertion than the women who exercised individually.

This suggests that group motivation can positively enhance performance and increase duration of physical activity.9

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total wellness â–Ş fall 2014

what are the health benefits?

so why participate? group exercise in our community

the upside

The John Wooden Center Group Exercise or Fitness Pass offers 60 to 80 classes each week for $25 per quarter. Below are a few you can sign up for.

Aside from the potential health benefits and elevated workout motivation and duration, there may be a few more reasons for choosing to exercise in a group, including:

1. Cycling/Spin – Low impact (if done correctly), aerobic exercise done on a bike.

variety

There is a wide range of activities that you can participate in with others, such as outdoor circuit training, martial art classes, or even team-oriented mud races. The variety of settings and people can help you stay motivated and interested.

social atmosphere

Joining a class may offer the potential of meeting others you might not normally meet. Additionally, there are far more opportunities for social interaction in comparison to working out alone.

2. Step – Exercise where you step up and down a platform.

3. Zumba – Latin-inspired dance workout; other dance-inspired aerobic classes are offered as well.

4. Gymnastics – Based on rings and parallel bars.

5. Pilates (Reformer and Mat) – Controlled movements with attention to the core; done on a mat or reformer bed.

accountability For those who are not always self-

motivated, having an exercise partner allows each person to hold the other accountable for following up on goals.

6. Intense Functional Training (IFT) Barbell – Use of barbells to perform lifts; focuses on strength, power, and mobility; similar to CrossFit. 7. Stretching – Designed to increase range of body motion.

For more information, check out http://www. recreation.ucla.edu/groups.10 Additionally, there are fun and free ways to be active with friends. Here are some ideas: > Follow an online exercise video, such as Pilates, with a friend. > Go for a run through the hills or across the beach. > Team up with others for intramural sports. > Find a court and rally for a few rounds of a racquet sport. > Bike around the city.

guidance and Starting a new type of exercise can be daunting. Group exercise classes offer structure

instruction for all levels, where you are taught proper technique and equipment usage. An experienced friend could also give you some guidance.

consistency and time constraints

A set schedule, whether it includes a weekly distance running date with a friend or 3 sessions of gymnastics per week, allows you to block out specific times. This allows you to plan your busy schedule accordingly and facilitates the development of a regular workout regimen.2

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With motivation and creativity, virtually any exercise done in a group class can be done on your own with some friends.

the downside Although group exercise has its benefits, it comes with caveats:

decreased attendance and commitment According to a 1990 study in Journal of Sport and Exercise Psychology, the size of the class may affect attendance and commitment. The data was taken from students, staff, and faculty at a large university. Individuals’ attendance and commitment to an exercise class were higher for small (5 to 17 members) and large (32 to 46 members) classes and lower for medium (18 to 26) and moderately large (27 to 31) classes.

The researchers suggested that in small classes, there is more

individual-oriented reinforcement, and in large classes, group-oriented reinforcement is expected. For medium and moderately large classes, the line between the two types of support is more ambiguous and thus may contribute to inconsistent teaching strategies and student expectations.

They also suggested that large classes might offer more opportunities to meet a variety of interesting individuals.

Smaller classes would allow for more familiarity. These benefits would be reduced in a medium-sized class.

reduced instructor and satisfaction In the same study, psychological perceptions of the class and instructor were affected by class size.

For instance, positive perceptions of the instructor, such as the instructor giving positive feedback and instruction, decreased as class size increased. The researchers proposed that this may be due to instructors having less interaction with each individual as class size increased. Furthermore, participants reported increased satisfaction for small classes as compared to large classes.11

lower motivation when with partners Although group exercise has its benefits, you might want to think twice if the group includes your significant other. A study done on couples in Psychological Science (2011) found that when participants thought of how their spouses helped them achieve health-related goals, they ended up exerting

less effort and time to achieve those goals. The researchers suggested that when individuals think of partners’ support, they unconsciously redistribute some of their own effort to their partners and become reliant on their partners. As a result, they have less accountability and exert less effort.12

different goals

cost

Because of the “group” nature, the instructor may set goals that generalize to the entire class, which may or may not fit your individual fitness goals. If you are interested in group exercise, be sure to read the description of the class, talk to the instructor, and choose a class that matches your goals.

Paying for classes can be a stretch on a tight budget.

total wellness ▪ fall 2014

bottom line If you are looking for some motivation, support, and a social atmosphere while exercising, group exercise may work for you. Studies have found that exercising in groups has potential benefits, including increased pain threshold and improved psychological and physical wellbeing. For a fee, our UCLA community offers a wide variety of classes, from core conditioning to circuit training. However, if you have different goals, interests, or are simply on a budget, grab some friends and start sweating! t w

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references 1.

“Now Trending: Worldwide Survey of Fitness Trends for 2014.” ACSM’s Health and Fitness J. (2013).

2.

“Benefits of Group Exercise.” acsm.org. (2012).

3.

“Does Exercising with Another Enhance the Stress-Reducing Benefits of Exercise?” Int J Stress Manag. (2001).

4.

“Rowers’ High: Behavioral Synchrony is Correlated to Elevated Pain Thresholds.” Biol Lett. (2009).

5.

“Opioids.” drugabuse.gov. (2011).

6.

“Opioid Types.” news-medical.net. (2013).

7.

“Köhler Effect.” brittanica.com. (2014).

8.

“The Köhler Effect: Motivation Gains and Losses in Real Sports Groups.” Sport Exerc Perform Psychol. (2012).

9 “Aerobic Exercise is Promoted When Individual Performance Affects the Group: A Test of the Köhler Motivation Gain Effect.” Ann Behav Med. (2012).

10.

“Group Exercise.” recreation.ucla.edu. (2014).

11.

“The Impact of Group Size in an Exercise Setting.” JSEP. (1990).

12.

“Outsourcing Self-Regulation.” Psychol Sci. (2011).

mind well

a chemical connection: pheromones and oxytocin | design by natalie chong

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total wellness â–Ş fall 2014

by sofia levy

Human-to-human bonding and attraction, such as when babies are attached to their mothers or when sexual partners become attached to each other during intimacy, are biological to a large extent. In fact, humans have a chemical way of connecting to one another. In social interactions and in response to stimuli, humans can release hormones such as oxytocin, which is also known as the “cuddle drug,” and pheromones. Pheromones are different from hormones; pheromones attract us to one another, and hormones such as oxytocin subsequently strengthens that bond internally. So what exactly are pheromones and oxytocin, and how do they work their magic?

what are pheromones?

Pheromones were found in 1959 by Karlson and Luscher, who defined pheromones as ‘substances which are secreted to the outside by an individual and received by a second individual of the same species.’1,2 They have been found in invertebrates, which are animals that lack a backbone, but their presence and effects on humans are still being studied.3 Pheromones are molecules that can be secreted in all bodily excretions including urine, breath, saliva, and especially skin glands. In human chemical communication, the human axilla (the underarm) is a primary source of pheromones secreted through odor and sweat. These molecules interact with the chemoreceptors, such as the olfactory receptor (smell receptor), of another person. Pheromones are primarily received in the olfactory system, but they can also enter one’s general circulation through the vasculature of the nose, sinuses, oral cavity, and lungs.5 Humans do not have as strong of a sense of smell as animals because we do not have a working vomeronasal organ, the organ that processes pheromone signals in animals.4 For example, mice use pheromones to recognize each other as individuals.5 Thus, the impact of pheromones on human relationships and behavior is difficult to determine and is still under study.4

different types of pheromones Pheromones are categorized into four categories known as primer pheromones, releaser pheromones, signaler pheromones, and modulator pheromones.

Releaser pheromones are emitted chemical substances that elicit an immediate behavioral response.

Primer pheromones take a longer time than releasers to be revealed, and they primarily affect the body’s hormone systems related to development or reproductive physiology such as puberty, menstrual cyclicity in females, fertility, and shifts in hormone levels.

Signaler pheromones have been thought to be the same as releaser pheromones, however it is possible that they are only released to send information, but do not elicit a behavioral response like releaser pheromones.

Modulator pheromones are thought to influence mood and emotions in the recipient.1

breastfeeding

attraction and interaction

A 2001 study in Acta Paediatrica showed that babies are attracted to their mothers’ breast odors and crawl in the direction of those pheromones.6 This signalling process is beneficial because it draws babies toward their primary food source, breast milk.

A 2013 study published in Facts, Views & Vision in Obstetrics and Gynecology shows that androstadienone and other 16-androstene pheromones are in axillary sweat from the armpit. Androstadienone is present at higher concentrations in male sweat and may be beneficial for women’s mood, focus and sexual response, and even mate selection.4 Also, in a study published in Chemical Senses in 2011 females were exposed to the sweat and odor of anxious males for twenty minutes. This caused anxiety to be higher in the females, suggesting that male anxiety chemosignals (chemical signals like pheromones) can induce a change in female recipients, such as increasing anxiety states.7

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cover: gmutlu/istockphoto left: jomphong/istockphoto; ollaweila/istockphoto right: tonivaver/istockphoto

total wellness ▪ fall 2014

what role do pheromones play in human relationships?

what is oxytocin?

Oxytocin is not a pheromone, but, like pheromones, it is part of the chemical connection between humans and it impacts human relationships. Oxytocin is a neuropeptide (a small substance and chemical signal in the brain released by neurons).8 It is produced in the hypothalamus and released via the posterior pituitary gland in the brain into the bloodstream and into specific regions in the brain and body in response to stressful or social stimuli.9,10 An article published in 2014 in the Journal of Neuroendocrinology explains that oxytocin plays an important role in reproductive functions in females such as uterine contractions during child labor and milk ejection during pregnancy and after birth.10 However, it is also involved in the formation and maintenance of attachment behaviors in humans and other species.11

what role does oxytocin play in human relationships? friendship

infant-parent

judgment: A study published in Hormones and Behavior in 2009 shows that one intranasal (administered like a nasal spray) dose of oxytocin impacts facial judgment and causes humans to perceive people as more trustworthy and attractive. It also shows that oxytocin impacts males and females similarly in terms of social perception.11 Interestingly, a 2014 study from Human Psychopharmacology showed that oxytocin actually affects genders differently in terms of their social perception and learning. The subjects were directed to judge faces after intranasal oxytocin was administered. It was found that males judged the faces more negatively and females judged the faces more positively.17

An article published in 2008 in Neuroendocrinology states that more evidence is emerging that shows that oxytocin also has anti-stress effects, especially in nursing mothers.10 Additionally, a study published in Progress in Neuro-Phsychopharmacology and Biological Psychiatry in 2014 showed that oxytocin decreased fathers’ testosterone levels. Testosterone is a steroid hormone that is prominent in males. This study showed that these lower testosterone levels might be associated with an increase in beneficial parent-child behaviors, which are done by both the parent and the child, such as positive affection, social gaze, touch, and vocal synchrony. Therefore oxytocin might help facilitate these parent-child behaviors.12

generosity: A 2007 study in PLoS ONE showed that participants who received oxytocin had increased generosity by 80% compared to those who received a placebo, suggesting that oxytocin may increase generosity in humans.20 bonding and compassion: Another study published in Psychoneuroendocrinology in 2014 stated that oxytocin increases social interest, improves recognition of others’ emotions, and is released during touch. It also showed that after intranasal oxytocin was administered, human touch rather than machine touch affected social evaluations positively, thus supporting the concept that oxytocin helps with the formation of social bonds.21 Another example of oxytocin positively affecting social interaction is in a 2014 study from Bioportfolio that showed that oxytocin increases compassion towards women, but was not shown to increase compassion towards men.22

romantic relationships Oxytocin may reduce stress, improve communication, and intensify sensations of pleasure and contentment. According to the 2008 article in Neuroendocrinology, increased blood oxytocin levels have been found in men during warm social contact, such as hugging with a partner, and during orgasm.10 Another study published in 2014 in Hormones and Behavior shows that oxytocin may also cause more sexual satisfaction in males, as it might increase the intensity of orgasms and increase contentment after intercourse. It might also cause women to be more relaxed and empathize more with their sex partners.13 Similarly, a 2009 study from Biological Psychiatry showed that intranasal oxytocin helped couples communicate better during conflict and induced decreased levels of cortisol, the body’s primary stress hormone.14,15 While the article from Neuroendocrinology also states that oxytocin may lower anxiety and stress,10 another study published in 2014 in Brain Research shows that oxytocin’s ability to lower anxiety is yet to be proven.16

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total wellness ▪ fall 2014

trust: A 2005 study from Hormones and Behavior showed that oxytocin might make people more trusting, and a 2005 study from Nature reciprocally showed that perception of trust influenced oxytocin levels. Participants who received a transfer of money that reflected an intention of trust had increased oxytocin levels compared to those who received a monetary transfer that was done with no intentions.18,19

how is oxytocin being used and analyzed today?

According to a 2013 study from Frontiers in Neuroscience, oxytocin might be helpful in treating or improving mental disorders like autism and schizophrenia. This may be because dysfunctions in the brain’s oxytocin pathways might contribute to deficits in social skills and communication in several psychiatric disorders.23 Also, a 2012 article from Hormones and Behavior implies that oxytocin might be effective in treating postpartum depression, treating social disorders that originate during childhood (like child abuse and neglect or disrupted bonding), improving behavioral synchrony, increasing bonding between children and their parents, and improving social functioning in individuals with autism.24 Further, an article published in Biological Psychiatry in 2013 suggests that oxytocin might be a therapy for stroke, as well as Alzheimer’s and Parkinson’s disease. These conditions are

associated with cognitive inflexibility (an inability to restructure knowledge in different ways for different situations and demands) and impaired memory. Oxytocin might be able to improve these functions.25 A 1994 study in Psychoneuroendocrinology showed that oxytocin might even help prevent drug dependence and abuse. Opiate and cocaine use cause an increase in dopamine in the brain, and the study showed that oxytocin counteractively decreases the dopamine in certain areas of the brain. With this mechanism, oxytocin can inhibit the stereotypical behavioral actions associated with cocaine use and tolerance of cocaine. It also inhibits the development of opiate tolerance, dependence, and self-administration.26

bottom line

total wellness ▪ fall 2014

In human relationships, interactions, and responses to stimuli, our bodies can release pheromones and hormones. Pheromones are important in human chemical communication, and hormones have a significant impact on social interaction. Oxytocin, also known as a “bonding hormone” influences human behaviors, particularly attachment. Oxytocin also has the potential to be used therapeutically to improve certain conditions and disorders in humans. t w

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references 1.

“Facts, fallacies, fears, and frustrations with human pheromones.” The Anatomical Record. (2004).

2.

“Nosing around’ the human skin: what information is concealed in skin odour?’” Experimental Dermatology. (2012).

3.

“Invertebrate.” merriam-webster.com. (2014).

4.

“Pheromones and their effect on women’s mood and sexuality.” Facts, Views & Vision in ObGyn. (2013).

5.

Neurobiology of Chemical Communication. (2014).

6.

“Breast odor as the only maternal stimulus elicits crawling towards the odor source.” Acta Paediatrica. (2001).

7.

“Smelling chemosensory signals of males in anxious versus nonanxious condition increases state anxiety of female subjects.” Chemical Senses. (2011).

8.

“What are neuropeptides?” Neuropeptides. (2011).

9.

“The two faces of oxytocin.” American Psychological Association (APA). (2008).

10.

“Brain oxytocin: a key regulator of emotional and social behaviours in both females and males.” J of Neuroendocrinology. (2008).

11.

“Oxytocin and social perception: Oxytocin increases perceived facial trustworthiness and attractiveness.” Hormones and Behavior. (2009).

12.

“Oxytocin administration, salivary testosterone, and father-infant social behavior.” Progress in Neuro-Psychopharmacology and Biological Psychiatry. (2014).

13.

“Differential effects of intranasal oxytocin on sexual experiences and partner interactions in couples.” Hormones and Behavior. (2014).

14.

“Intranasal oxytocin increases positive communication and reduces cortisol levels during couple conflict.” Biological Psychiatry. (2009).

15.

“Stress Management.” mayoclinic.com. (2014).

16.

“Oxytocin’s role in anxiety: A critical appraisal.” Brain Research. (2014).

17.

“Gender moderates the effect of oxytocin on social judgments.” Human Psychopharmacology. (2014).

18.

“Oxytocin increases trust in humans.” Nature. (2005).

19.

“Oxytocin is associated with human trustworthiness.” Hormones and Behavior. (2005).

20.

“Oxytocin increases generosity in humans.” PLOS One. (2007).

21.

“In touch with your emotions: oxytocin and touch change social impressions while others’ facial expressions can alter touch.” Psychoneuroendocrinology. (2014).

22.

“Intranasal administration of oxytocin increases compassion toward women.” Bioportfolio. (2014).

23.

“Frontiers in oxytocin science: from basic to practice.” Frontiers in Neuroscience. (2013).

24.

“Oxytocin and social affiliation in humans.” Hormones and Behavior. (2012).

25.

“Learning about oxytocin: pharmacologic and behavioral issues.” Biological Psychiatry. (2013).

26.

“Role of oxytocin in the neuroadaptation to drugs of abuse.” Psychoneuroendocrinology. (1994).

27.

“Oxytocin: its mechanism of action and receptor signalling in the myometrium.” J of Neuroendocrinology. (2014).

body in focus

written & designed by allison newell

course in the catalog.3 So why is achieving happiness such a big deal? According to a 2001 review published in American Psychologist, the experience of positive emotions is fundamental to human flourishing, in that it serves to broaden the range of thoughts and actions that we can think up and helps to build our physical, intellectual, social, and psychological wellbeing.4 With this in mind, what can we do to increase our happiness, but in the simplest and cheapest

way possible? Smile! We often think that our facial expressions reflect our already-existing internal state, but it can work the other way around too. The act of smiling can actually make us feel happier and even enhance our social relations with others. So the phrase “grin and bear it” has some truth to it – smiling, even in tough situations, can have a moodenhancing effect and reduce stress. Read on to learn more.

“A smile is a curve that sets everything straight.”1 27

total wellness ▪ fall 2014

Our founding fathers were not messing around when they established our nation upon the words “life, liberty, and the pursuit of happiness.” The study of how individuals lead meaningful and fulfilling lives and enhance their experience of love, work, and play is a field known as positive psychology,2 and it has been growing more than ever. In fact, the most popular course at Harvard was a class on how to be happy (Psych 1504 to be exact), with the largest enrollment of any

orbicularis oculi zygomaticus major

total wellness ▪ fall 2014

the anatomy of a smile

What is a smile, and how does it come about? There are two major muscles involved: the zygomaticus major, a muscle which resides in the cheek and is responsible for tugging the lips upward, and the orbicularis oculi, a muscle that encircles the eye socket.5-6 Together, these muscles work to squeeze the outside corners of the mouth and eyes into the shape we know as a “smile.” These muscles are triggered by the left anterior temporal region, a part of the brain responsible for positive emotions triggered by a joyful or satisfactory experience.

Other muscles in the face can work to simulate a smile, but

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only the particular combination of the zygomaticus major and the orbicularis oculi produce a genuine expression of positive emotion. Psychologists call this the “Duchenne smile,” which is considered to be a true authentic smile.7 What typically distinguishes a genuine smile from one that’s not? The shape of the eyes. The more the eyes scrunch in the corners, the more authentic.

the wonders of a smile

stress-reliever

In a 2012 study published in Psychological Science, researchers at the University of Kansas studied the potential benefits of smiling by looking at how different types of smiling affects an individual’s ability to recover from episodes of stress.

Participants experienced a particularly stressful task while holding chopsticks in their mouths in a manner that produced either a neutral expression, a standard smile, or Duchenne smile. The researchers found that all smiling participants, regardless of whether they were aware of smiling, had lower heart rates during stress recovery than the neutral, non-smiling group did. Those making the Duchenne smile had a slight advantage.8 Thus, it may be beneficial to smile under stressful or frustrating situations. Even faking a smile, regardless of actually feeling happy, could make a difference.

So the next time you are stuck in traffic or waiting in that long line at the store, turn that frown upside down — it may just make you feel better.

2 SMILE, it’s contagious

cover: photograph by black chaos/flickr left: peopleimages/istockphoto right: westlight/istockphoto

Thanks to mirror neurons, seeing someone smile can actually make us smile. Mirror neurons, a small circuit of cells in the brain, are activated when we observe someone else performing an action, in turn triggering us to understand another person’s actions as well as imitate that action ourselves.9 This topic is discussed further in an article titled “Mirrors of the Mind” on page 32. Basically, if someone sees you smile, their mirror neurons for smiling fire, and a rush of neural activity may evoke the positive feelings associated with a smile. So smile and pass it on!

3 SMILE, it makes

others feel good

A simple smile has the potential to instantly brighten up someone else’s day or put them in a better mood. Smiling in a workplace environment in particular can boost customer satisfaction, as was found in a 2001 study published in the Journal of Management. The researchers found that employees’ positive emotional displays increased customer willingness to return to the store and pass on positive recommendations to their friends.10 So smile in your next social interactions — it may just enhance your connections (and business) with others.

4 SMILE, it’s sexy

& smart

In a 1982 study published in The Journal of Social Psychology, subjects were shown a photograph of a smiling or nonsmiling person. Results illustrated that subjects evaluated a smiling person more positively than a non-smiling person.

Not only that, but the smiling person was perceived as more intelligent.11 In addition, a 2003 study published in Neuropsychologia found that the reward-value system associated with seeing an attractive face is enhanced by a smiling facial expression.12 In other words, seeing a smiling, attractive face has the strongest effect on the brain region that processes other types of rewarding stimuli like food, pleasant music, and monetary gains. So smile, it might just draw that special someone in!

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1 SMILE, it’s a

say cheese!

Overall, a smile is more than just a contraction of facial muscles. A smile not only can have a positive effect on others who receive it, but it can also reinforce a mood you are experiencing or elicit positive emotion if it’s not already there.

Becoming more comfortable with smiling is key: practicing in front of a mirror (in order to know what a real smile feels like) or thinking about something joyful before or during an event that will help you smile are just a couple ways to go about it. So smile while you drive. Smile as you walk.

Smile as you talk with someone. It might just make a difference! tw

The display of positive emotional expressions in photographs can actually say a lot about a person. According to a 2001 study in the Journal of Personality and Social Psychology, the yearbook photographs of college women were examined in relation to personality, life outcomes, and observer ratings. The researchers found that women who displayed more positive emotion in their pictures were rated more favorably on certain personality dimensions by observers. The observers also expected interactions with them to be more rewarding and positive, illustrating that displaying positive emotions can be beneficial to one’s social game. Not only that, but positive emotional expression predicted favorable outcomes in marriage and well-being 30 years later.13 According to a 2010 study in the Journal of Psychological Science, the intensity of a smile can predict longevity. The researchers analyzed photographs of Major League Baseball players and classified them into three categories: no smile, partial smile (i.e. only movement of zygomaticus major muscles around the mouth), or Duchenne smile (i.e. movement of zygomaticus muscles around the mouth plus orbicularis oculi muscles around the corners of the eyes). They found that greater intensity of the smile (with the Duchenne smile being the most intense) was correlated with higher mortality based on factors such as Body Mass Index, career length (which is an indicator of physical fitness and performance), and marital status.14

››“you are never fully dressed until you wear a smile”

references

Phyllis Diller “Positive Psychology Center.” upenn.edu. (2007).

“The Science of Happiness.” harvardmagazine.com. (2007).

4.

“The role of positive emotions in positive psychology: the broaden-and-build theory of positive emotions.” Am Psychol. (2001).

5.

“Zygomaticus Major.” healthline.com (2014).

6.

“Obicularis Oculi.” healthline.com (2014).

7.

“The Psychological Study of Smiling.” psychologicalscience.org. (2010).

8.

“Grin and bear it: the influence of manipulated facial expression on the stress response.” Psychol Sci. (2012).

9.

“I Feel Your Smile, I Feel Your Pain.” psychologytoday.com. (2011).

10.

“Determinants and consequences of employee displayed positive emotions.”

J Manag. (2001).

11.

“The Effect of Smiling on Person Perception.” J Soc Psychol. (1982).

12.

“Beauty in a smile: the role of medial orbitofrontal cortex in facial attraction.”

Neuropsychologia. (2003).

13.

“Expressions of positive emotion in women’s college yearbook pictures and their relationship to personality and life outcomes across adulthood.” J Pers Soc Psychol. (2001).

14.

“Smile Intensity in Photographs Predicts Longevity.” Psychol Sci. (2010).

1.

2.

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3.

“Health is a state of complete physical, mental, and social wellbeing, and not merely the absence of disease or infirmity.”

– RALPH WALDO EMERSON

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totalwellness ›› on the cover

cover story

mirrors of the mind by sepideh parhami|design by natalie chong

total wellness ▪ fall 2014

Monkey see, monkey do. When we observe an action, imitating it almost feels like a no-brainer. Though this proverb is well-rooted in the English language, only in the past two decades have researchers been able to show that there may be a neural basis to this “monkey business.” In other words, imitation is not quite the no-brainer we thought it was – it actually relies on specific components of the brain called mirror neurons.

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primary motor cortex frontal lobe

broca’s area

what are mirror neurons?

Mirror neurons, a special category of brain cells found in multiple regions of the brain, send electrical and chemical signals across the brain when we watch a person perform an action. It is thought that interactions between these specialized neurons help the mind give meaning to another person’s actions and allow us to perform that action ourselves. Furthermore, mirror neurons may explain the qualities that make human beings capable of higher-level social connections and disconnections.

This includes empathy, friendship, racism, addiction, psychological disorders – all of these phenomena that define us as humans, for better and for worse.

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interpreting intention1 Mirror neurons help us understand “what” an action is, but there is evidence that they also help us understand the “why” behind that action. The frontal cortex, the decision-making part of the brain, and the motor cortex show different patterns of mirror neuron activity depending on the intention we perceive behind a particular movement. In a study published in PLoS Biology (2005), human subjects were shown a full tea cup and saucer, and later shown an empty, dirty cup and saucer.

The differences in cell activity between these two conditions suggest that mirror neurons are differentiating between some aspect of the two tasks. Although reaching for the cup and saucer is an identical action in both conditions, perhaps the brain is encoding the difference between picking them up to drink the tea (full cup and saucer) versus picking them up to clean (empty, dirty cup and saucer).

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discovering mirror neurons The scientific community’s research into mirror neurons began rather recently – the first paper to report recordings on them was published in 1992 in Experimental Brain Research.

While examining neurons in the muscle control region (motor cortex) of a monkey’s brain, researchers noticed that those cells were very active both when the monkey performed an action and when it watched an experimenter perform that same action.2 “Monkey see, monkey do,” in this case, happened to be literally true and astonishingly accurate!

mirror neurons: what they mean for us What could research on mirror neurons in diverse regions of the brain reveal about human social interaction? Surprisingly, many of the studies that have been done can be conveniently described by ageold idioms, similar to the way that “monkey see, monkey do” describes imitation.

the good “putting yourself in someone else’s shoes” Empathy, the ability to understand another person’s feelings, is one of those qualities that defines humans as emotionally complex creatures. We are often quick to vicariously feel the pain of a family member, friend, or even a complete stranger.

Our capacity for altruism is perhaps unsurpassed in the animal kingdom. We have taken it upon ourselves to devise laws and obey scriptures, which are explicit promises to act with empathy. For example, there is Confucius’ Golden Rule, “Do unto others as others do unto you”: well-meaning actions should be reciprocated to promote the wellbeing of others.3 In short, humans not only exhibit empathy at extraordinary levels, but furthermore take measures to enforce empathy as a moral policy.

Empathy requires that we have some way of internalizing what others are feeling, but to what degree does the brain actually absorb and recreate the emotions of others? A study published in Proceedings of the National Academy of Sciences (PNAS) (2003) revealed an overlap in brain regions activated by looking at an emotional facial expression and recreating that expression.4 This, combined with the knowledge that making a certain facial expression can actually shape the way you feel (see Smile! on page 27), provides compelling evidence that we are absorbing and building an internal representation of another person’s feelings in order to better understand his or her situation.

“a man is known by the company he keeps” The chameleon effect is the tendency to imitate expressions and mannerisms of those around us. It is a subconscious response that makes us match our surroundings, much like a chameleon does when it changes its colors to blend into scenery. The original experiment concerning the chameleon effect, published in the Journal of Personality and Social Psychology (1999), observed subjects who interacted with an actor who exhibited odd behaviors, such as excessive foot shaking. The test subject would imitate these strange habits, unaware that he or she was doing so.5

“monkey see, monkey do”... and “monkey hear, monkey speak???” language

How exactly do mirror neurons facilitate language acquisition in humans? There are thought to be special mirror neurons that selectively activate in response to speech sounds. These mirror neurons would help generate a motor representation of the speech sounds heard. That is, the motor cortex would decode which muscles are involved in producing that specific noise.7

motor A study published in NeuroImage (2007) found that it was possible to rehabilitate stroke patients by having them watch others perform movements, in a sense reactivating their mirror neurons despite their physical disability. It seems mere observation is enough to activate mirror neurons, which encode representations of movement that then allow the rest of the motor cortex to translate the message into muscle activity.8

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Mirror neurons are also thought to exist in Broca’s area, the part of the brain responsible for speech production. Neurons in this part of the brain recruit the muscles required for using language orally. It is hypothesized that Broca’s area evolved from a region of the brain that controlled all kinds of movement in non-linguistic animals like monkeys. As primates evolved and started using spoken communication, this same movement-oriented brain region became specialized for language. The mirror neurons in Broca’s area are perhaps vestiges, or remaining pieces, of the region’s formerly exclusively muscular function. It is these same mirror neurons that now help us in acquiring language.6

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cover: firstsignal/istockphoto middle: pitton/istockphoto last: eraxion/istockphoto

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the bad “this land is my land”

“old habits die hard”

Worldview defense comes into play in the face of significant threats such as death. When faced with such a prospect, humans gravitate toward people similar to themselves while shunning perceived outsiders.9 This can be thought of as an evolutionary explanation for discrimination based on appearance and identity.

Procedural memory refers to our ingrained skills for performing tasks, as opposed to recollection of facts.

Interestingly, it is the motor control regions of the brain, and not the regions typically thought of as memory centers, that govern procedural memory.10

Although it has an evolutionary advantage for keeping oneself out of danger, worldview defense has an ugly side. This same heuristic, or mental shortcut, for distinguishing friends from enemies can also lead us to prematurely categorize people based solely on physical appearance – acting out of prejudice or racism.

Although there are few completed neuroscientific investigations into worldview defense, research is getting started. Researchers are trying to identify a specific region of the frontal cortex that could be responsible. They predict that this region will act more vigilantly when a threat is imminent and will help the brain evaluate people in the surrounding environment on the basis of how different they are from oneself.9

It is thought that people suffering from substance addiction may have their drug-using routines deeply embedded as procedural memories. As a drug user repeatedly goes through the physical action of intaking a drug and experiencing the effects, the mind stores that sequence of movements in procedural memory for quick access.10 Moreover, mere visual reminders of drug use can trigger these procedural memory pathways, and thus drug-seeking behavior, in addicts. A 2006 study in Brain Research found excessive mirror neuron activity in cigarette smokers, as compared to non-smokers. For many smokers, even watching a hand grab for a crayon in a box (resembling a pack of cigarettes) is enough to evoke a mirror neuron response.11

“broken mirrors are bad luck” “Broken mirrors” are cases in which the mirror neuron system doesn’t function properly, due to either underactivity or hyperactivity.12

autism (underactive)

schizophrenia (hyperactive)

Autism spectrum disorder (ASD) is characterized by difficulty learning and understanding social behaviors.13 A compilation of studies analyzed by UCLA researchers in Nature Reviews Neuroscience (2006) suggests a correlation between ASD and reduced, delayed mirror neuron activity, providing one possible neural explanation for the social deficits observed in autistic patients.14

One study in Psychiatry Research: Neuroimaging (2012) examined brain waves in patients with active schizophrenia, who experience regular psychotic episodes and hallucinations, as opposed to those in a more dormant phase of the illness.

Researchers found greater mirror neuron activity in the psychotic patients as compared to both healthy controls and less symptomatic schizophrenics. The paper suggests that these overactive mirror neurons might cause poor filtering of social and emotional information, overwhelming the system and blurring the line between the self and the other.15

Mirror neurons are specialized brain cells activated by observing another person’s actions. These mirrors of the mind can provide a basis for human phenomena as contradictory as empathy and discrimination and as diverse as social rank and language. The profound importance of mirror neurons is evident in patients whose “mirrors” may be broken. Though old sayings and proverbs have hinted at the topic, current research on mirror neurons is providing a novel way of understanding social interactions, which allows us to probe deeper into the qualities that define what it means to be human. t w

references 1. ”Grasping the Intentions of Others with One’s Own Mirror Neuron System.” PLOS Biol. (2005).

2.

“Understanding motor events: a neurophysiological study.” Exp Brain Res. (1992).

3.

“The Golden Rule.” Internet Encyclopedia of Philosophy. iep.utm.edu. (2014).

4.

“Neural mechanisms of empathy in humans: A relay from neural systems for imitation to limbic areas.“ PNAS. (2003).

5.

“The Chameleon Effect: The Perception-Behavior Link and Social Interaction.” J Pers Soc Psychol. (1999).

6.

“Language within our grasp.” Trends Neurosci. (1998).

7.

“Language and mirror neurons.” web.unife.it. (2007).

8.

“Action observation has a positive impact on rehabilitation of motor deficits after stroke.” NeuroImage. (2007).

9.

“Reducing Group Prejudice with Neuromodulation.” iacoboni.bol.ucla.edu. (2014).

10.

“Sensory and motor aspects of addiction.” Behav Brain Res. (2010).

11.

“What goads cigarette smokers to smoke? Neural adaptation and the mirror neuron system.” Brain Res. (2006).

12.

“Broken Mirrors: A theory of autism.”Scientific American. (2006).

13.

“What is Autism?” autismspeaks.org. (2014).

14.

“The mirror neuron system and the consequences of its dysfunction.” Nat Rev Neurosci. (2006).

15.

“Mirror neuron function, psychosis, and empathy in schizophrenia.” Psychiatry Res. (2012).

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reflecting on mirror neurons

feature

the 411 on texting & social media by nancy vu | design by jackie nguyen

total wellness â–Ş fall 2014

During prehistoric times, people sent longdistance messages by using smoke signals, drums, and horns. Before the invention of the printing press, human messengers traveled by foot or on horseback to deliver important communications. Today, advanced technology has made it incredibly easy to communicate.

Texting and social media, especially, have become favorites. Have something to say?

Just text it, tweet it, post it on Facebook, publish it on Tumblr‌ the list goes on. Digital communication can be a piece of cake, but with its growing popularity, face-to-face interaction seems to be a thing of the past.

Can texting and social media actually make you antisocial? What are the benefits and drawbacks? Read on to find out.

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socially interactive technologies what they are Socially interactive technologies (SITs) describe any type of technology that allows people to communicate with others. This includes instant messaging, text messaging, online social networking, online discussion forums, video conferencing, blogging, and community-interactive games.1

the forerunners Texting and social media, specifically, have been found to be overwhelmingly popular worldwide. The Pew Research Center surveyed 21 countries and discovered that texting is a common mode of communication in both wealthy and developing countries. In 19 of the 21 countries, a majority of cell phone owners said they regularly text. An average of 75% of cell phone owners in all surveyed countries said they use texting. In 15 of the 21 countries, at least 25% of those polled use social networking sites such as Facebook. Social networking is especially popular in the United States among young people aged 18-29, since it’s used by 80% of those in this age group.2

the stats 90% of American adults own a cell phone.3 67% of cell phone owners find themselves checking their phone even when they don’t notice their phone ringing or vibrating.3 ~110 text messages are exchanged by cell phone owners aged 18-24 on a normal day.4

~829 million people worldwide use Facebook on a daily basis.6

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86% of undergraduates use social networking sites.5

social networking with SITs: the pros allows no-sweat socialization and communication Texting and social media allow fast and easy socialization and communication. They can help people stay connected with friends and family, engage in community events, make new friends, share pictures, and exchange ideas. When social technology acts as a supplement to traditional forms of communication, such as face-to-face or through the phone, it can strengthen existing friendships or romantic relationships.7

improves psychological wellbeing Using social technology can improve psychological wellbeing, including self-esteem and satisfaction with life, by increasing social capital (the breadth of people’s social networks).

Social networking sites, like Facebook, can help users gain a sense of self-worth and, ultimately, life satisfaction through the perceived social support from their number of online “friends” and positive feedback through “likes,” comments, and wall postings. Users can also find psychological benefits from the increased social opportunities, like instant messaging.8

take a look at your facebook A 2011 study in Cyberpsychology, Behavior, and Social Networking found that self-confidence is enhanced through becoming self-aware by simply looking at one’s own Facebook profile. Researchers split participants into three conditions: exposure to a mirror, exposure to one’s Facebook site, and no treatment. Self-esteem, which was measured by a survey, was

shown to be the highest in those who viewed their Facebook.

This may be due to the fact that digital media allows selective self-presentation, granting people the control over what others see on their personal profiles. Naturally, most users aim to portray themselves in a positive way, selecting attractive profile pictures or posting life events they’re proud of.9

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provides perks for the introverted and socially anxious* for the introverted

for the socially anxious

Introverts (people who tend to avoid social situations and feel drained from social events) sometimes feel a need to control the amount of social interaction they have, and social technology allows them to have this ability. On Facebook, for example, introverts can connect with others online while being comfortably alone. For this reason, many introverts find it easier to express themselves online and oftentimes prefer it.10

Texting and social media can also benefit those with social anxiety, also known as social phobia. These people may find it difficult to fulfill the need to belong due to their fear of faceto-face interactions, but texting and social media can provide a solution to this problem. Through digital communication, the socially anxious can avoid aspects of social interaction they fear, such as blushing or stammering, and at the same time have interpersonal contact and relationships.11

* For an in-depth explanation on the difference between these two terms, flip to “Are You Shy, Introverted, or Anxious?” on page 43.

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not-so-social networking with SITs: the cons discourages face-to-face interaction Texting and usage of online social sites can make people more uncomfortable talking with others face-to-face and discourage real-life interaction. According to a 2012 study by the Pew Research Center, texting is the most preferred mode of communication among young adults. It is suggested that frequent use of social technology can make users become more adapted to computer-mediated communication, with its short, impersonal messages, which replaces the need for real-life conversation.12

deteriorates social skills By regularly using social technology, users spend less time practicing face-to-face communication and developing social skills. Consequently, important social skills may decline. For example, a 2014 study in Computers in Human Behavior found that the ability to read emotions can be lost due to increased use of digital media. A field experiment was conducted which compared two groups of preteens: one that spent five days in a nature camp without access to any electronic devices, and a control group that continued their usual daily activities, including that involving digital media. Both groups took pre- and post- tests that determined their ability to recognize people’s emotional cues in photos and videos. Researchers found that the group that did not even glance at a smartphone, television, or any other digital screen for 5 days had substantially better results than the control group.13

decreases friendship satisfaction Calling and texting too much in order to maintain a close friendship can lead to contradictory effects. According to a 2012 study in New Media and Society, excessive cell phone usage encourages friends to always stay in contact with one another, which may lead to hyper-coordination (the experience of intense, anxiety-provoking relational dependence and engagement through the phone). The increased expectations tied to maintaining a relationship through calls or text messages can lead to feelings of imprisonment and entrapment, or the guilt and pressure to respond quickly, causing decreased friendship satisfaction.14

increases anonymity and reclusiveness Another negative aspect of social technology is that it allows people to simply hide behind the screen during awkward or emotionally difficult situations, which worsens their ability to deal with such situations in person.

Texting is often used to avoid dreaded social interactions, which can lead to loss of intimacy and lack of physical interaction, closeness, and understanding. One common example is ending romantic relationships via text, which has become an “easier” route than confronting a significant other face-to-face.15

Social networking online can expose personal information to the public, which can lure online predators. Many people neglect to update the privacy settings on their social media accounts. Those who are careless or post too much information put themselves at risk of stalking or fraud.16

brings about cyberbullying and online harassment Social networking sites can make it especially easy for people to bully and harass their peers. With a click of a button, bullies can humiliate victims by attacking them or exposing false or embarrassing content that can be easily spread to others. Some platforms even allow bullies to send hateful comments anonymously. Cyberbullying can lead to profound psychosocial consequences for the victims. According to survey results from a 2011 study in the Journal of School Violence, victims of cyberbullying are at higher risk for depression, anxiety, and suicide than those who have never experienced peer harassment.17

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leads to lack of privacy

what to do instead

limit your time on social networking sites

avoid using your phone during social events

make your events “unplugged”

Set time limits for yourself on social media to avoid wasting time and boost your productivity. If you’re a person whose self-control isn’t that great, there are also online tools and apps available to block these online distractions and help you stay focused. Additionally, you can try to challenge yourself by deactivating your social media outlets for a while, or completely.

Tuck your phone away, and spend time conversing with the people around you.

According to a 2011 study in Human Ethology Bulletin, cell phone use can be contagious. Detailed observations of cell phone users were collected in public settings at the University of Michigan, such as in the dining facilities.

Researchers found that people are more likely to use their phone when their company does.18 So don’t be a party pooper, and skip out on using your phone!

Make your next event “no cell phones allowed.” At an “unplugged party,” guests are asked to surrender their cell phones at the door or not bring them at all.19 This way, there will be no cell phone disturbances, and everyone will enjoy what’s going on at the moment.

Also, encourage your friends and family to “unplug” their next social gathering, including birthday celebrations, weddings, and holiday parties.

have fun with it Play the phone stacking game, or invent a similar no-phone game when you’re with friends at a dining hall or restaurant.

Here’s how the phone stacking game works: Everyone stacks their phone face-down at the center of the table. No one is allowed to pick up their phone during the meal. The person who gives in has to pay the tab. If no one gives in, everyone pays for themselves.20 You can also give the game your own twist by changing up the rules and reward or penalty system.

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the bottom line In our technologically savvy world, communication is a breeze, but it’s easy to forget about the value of device-free, personal communication. Even though there are benefits to texting and social media, talking through our electronics has its limitations. So consider logging off of social media, closing your laptop, and putting down your phone from time to time, and enjoy some good old-fashioned face-toface quality time! t w

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references 1.

“Youth and Socially Interactive Technologies.” ucla.edu. (2014).

2.

“Global Digital Communication: Texting, Social Networking Popular Worldwide.” pewinternet.org. (2012).

3.

“Mobile Technology Fact Sheet.” pewinternet.org. (2014).

4.

“Americans and Text Messaging.” pewinternet.org. (2011).

5.

“College students and technology.” pewinternet.org. (2011).

6.

“Company Info.” facebook.com. (2014).

7.

“Social Ties, Social Networks and the Facebook Experience.” International J of Emerging Technologies and Society.

(2011).

8.

“Social capital, self-esteem, and use of online social network sites: A longitudinal analysis.” J Appl Dev Psychol.

(2008).

9.

“Mirror, Mirror on my Facebook Wall: Effects of Exposure to Facebook on Self-Esteem.” Cyberpsychology, Behavior, and Social Networking. (2011).

10.

“The Effect of Personality Styles (Level of Introversion-Extroversion) on Social Media Use.” The Elon J of Undergraduate Research in Communications. (2010).

11.

“Social anxiety and technology: Face-to-face communication versus technological communication among teens.” Comput Hum Behav. (2009).

12.

“Communication choices.” pewinternet.org. (2012).

13.

“Five days at outdoor education camp without screens improves preteen skills with nonverbal emotion cues.”

Comput Hum Behav. (2014).

14.

“Calling and texting (too much): Mobile maintenance expectations, (over)dependence, entrapment, and friendship satisfaction.” New Media Soc. (2011).

15.

“The impact of the mobile phone on young people’s social life.” Centre for Social Change Research. (2005).

16.

“Fact Sheet 35: Social Networking Privacy: How to be Safe, Secure and Social.” privacyrights.org. (2014).

17.

“Prevalence, Psychological Impact, and Coping of Cyberbully Victims Among College Students.” J of School Violence. (2011).

18.

“Is Cell Phone Use Socially Contagious?” Human Ethology Bulletin. (2011).

19.

“How To Get Everyone To Put Away Their Damn Phones At Your Party.” huffingtonpost.com. (2014).

20.

“The Phone Stacking Game Changes Everything.” huffingtonpost.com. (2012).

are you shy, introverted, or anxious? by payam mirfendereski|design by natalie chong

It is natural and even evolutionarily beneficial for humans to exhibit a certain degree of fear when confronted with the unfamiliar.1 The experience of social wariness – fear and panic in response to seemingly embarrassing or threatening social situations – is also a rather common episode in many peoples’ social lives. People tend to categorize this social wariness and its related symptoms under various names, most notably “shyness,” “introversion,” and “anxiety disorder.” Yet when it comes to defining and differentiating these three terms, people often run into a dead-end. In the effort to respond to and treat the problems resulting from excessive social wariness, we need to both distinguish between these three conditions and consider how they might be related. Read on to learn more about shyness, introversion, and anxiety disorders!

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feature

shyness what is it?

Shyness is discomfort in novel social situations or self-conscious behavior in settings that involve social evaluation.1,2 Shyness is often transitory, and its symptoms might be exhibited only on formal occasions or in the presence of people of higher status. The two major types of shyness are situational shyness, which is transient and situationdependent, and dispositional shyness, which involves a persistent tendency to behave shyly in most social environments.2,3

what are the symptoms?

whom does it affect?

> trembling, sweating, blushing (somatic, or physical, symptoms)

Estimates for shyness range from about 20% to 48% of the population.2 While symptoms of shyness may seem more prominent at younger ages due to children’s gradual assimilation into social life, shyness is not restricted to children.

Although shyness is a trait that transcends cultural differences, subjects from Asian countries tend to report higher levels of shyness.4 Gender differences in shyness, however, seem to be insignificant.1

> fear of negative evaluation by others (cognitive symptom) > distress within or avoidance of social situations (behavioral symptom)

predictors and causes Various familial factors can predict shyness in children. Mothers who themselves have difficulties with stress or anxiety are more likely to have shy children, regardless of whether the transmission is genetic or experiential (learned through experience). A 2010 study published in Developmental Psychology found that lower levels of family stress may also contribute to shyness in children. The basis behind this finding is that children are on heightened alert and thus more anxious within highly stressful environments. On the other hand, children from docile families are less often pressured to assert themselves and consequently more likely to become shy.1 Cultural standards also influence shyness, as suggested by the tendency of Asians to report higher levels of shyness than their Western counterparts.4 Immediate causes of situational shyness include excessive intrusiveness or intimacy on the part of an approaching stranger, as well as past experiences of social rejection and failure.5

is it healthy or dangerous?

total wellness ▪ fall 2014

The experience of shyness in moderation is considered typical, but excessive shyness during childhood can lead to adjustment problems later on. Unlike social phobia, though, shyness is not a DSM-5 disorder, and shyness does not have as much of a debilitating effect on daily life as anxiety disorders.

(The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, or DSM-5, serves as an authority for the diagnosis of mental disorders.)1,2 While shyness has often been characterized as a benign condition, a 2003 study published in Behaviour Research and Therapy found a positive correlation between shyness and neuroticism. Shy people are, for example, more likely than non-shy people to meet the criteria for depression, social

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phobia, agoraphobia (fear of public places or open spaces), and avoidant personality disorder (extreme social inhibition and fear of negative evaluation).2 Shy individuals may have lower social support and smaller friendship networks than non-shy individuals, and studies suggest that the higher the level of shyness, the greater the possibility for Internet addiction. While the Internet may be an effective medium for self-expression for shy individuals, excessive use of the Internet may jeopardize relationships, education, and career opportunities.6 Learn more about the potential dangers of overusing social media in ‘The 411 on Texting and Social Media’ on page 38.

introversion what is it?

Introversion is a personality trait marked by quiet, reserved, and solitary behavior.7 Introversion is part of a spectrum, and the personality trait at the opposite extreme of this spectrum is extraversion, marked by outgoing and social behavior.

what are the symptoms?

whom does it affect?

> voluntary avoidance of social situations as opposed to fear or anxiety-driven self-isolation8

Using data from 1972 to 2001, the Myers & Briggs Foundation determined that approximately half the U.S. population is introverted. There are no significant age or gender differences in introversion.11

> slowness (but generally greater carefulness and accuracy) in the performance of cognitive tasks > concrete and descriptive linguistic style as opposed to abstract or interpretative linguistic style > fear of punishment and disagreement9 > desire for autonomy and independence from other people10

predictors and causes Introversion has a significant genetic component. Twin studies have suggested that introversion and extraversion are inherited, and may therefore develop independently of the environment in which one is brought up.12

is it healthy or dangerous?

Extraverts have been shown to exhibit higher levels of self-esteem and happiness than introverts. One hypothesis suggests that extraverts receive higher positive social regard than introverts, which leads them to exhibit greater levels of self-esteem than their introverted counterparts. A 2004 study published in Personality and Individual Differences, however, determined that while extraversion does have a direct effect on optimism, positive emotions, and social support, it does not

directly affect self-esteem. Rather, it is the increased optimism, positive emotions, and social support that influence selfesteem.13,14 It is important to realize that introverts may also be able to lead happy personal lives and that social activity is not the only measure of happiness.10 If, for example, patterns of social support are altered and more effort is employed to tap into the talents of introverts, introverts’ self-esteem may also rise.

Care should be taken to distinguish introverted behavior from symptoms of shyness or anxiety disorders, thereby avoiding the tendency to label introversion as abnormal or problematic.

At the same time, one should make sure that shyness or anxiety disorders are not merely dismissed as introverted behavior.

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Unlike social phobia, introversion is not defined as a DSM-5 disorder, and unlike shyness, introversion is not necessarily a trait marked by fear or nervousness. Nonetheless, certain psychoanalysts have characterized introversion as a sign of arrested development while describing extraversion as a sign of maturity. Many social psychologists continue to regard extraversion as the preferred end of the spectrum.10

anxiety disorder what is it?

Anxiety disorders are a family of long-term neurotic (mental illness) disorders marked by excessive or irrational fear, including social phobia, obsessive-compulsive disorder (OCD), panic disorder, and post-traumatic stress disorder (PTSD).15 Social phobia, the anxiety disorder most often confused with shyness, is a chronic (long-term) fear of social situations involving unfamiliar people or possible scrutiny by others.2

what are the symptoms?

whom does it affect?

> fear, dread, panic (common to all anxiety disorders)15

Around 40 million Americans adults (18%) suffer from one or more anxiety disorders. Social phobia, in particular, affects approximately 15 million American adults. There are significant gender, age, and culture-related risk factors for anxiety disorders. Women, for example, are 60% more likely than men to experience an anxiety disorder. Although symptoms of anxiety disorders commonly emerge around age 6, a much smaller percentage of teens have an anxiety disorder (8%) than adults, suggesting that anxiety disorders and their symptoms tend to aggravate over time. Moreover, African Americans and Hispanics are 20% and 30% less likely than whites to experience an anxiety disorder, respectively.15,16

> trembling, sweating, blushing (specifically social phobia) > fear of negative evaluation by others (specifically social phobia) > distress within or avoidance of social situations (specifically social phobia)2 note: shyness and social phobia have strikingly similar somatic, cognitive, and behavioral symptoms. Nonetheless, symptoms for shyness are often temporary while symptoms for anxiety disorders are chronic.2,3,15

predictors and causes Anxiety disorders are influenced to a certain degree by genetics. Other familial factors, including exposure to poor parenting behaviors such as neglect, rejection, and over-control, can also lead children to develop anxiety disorders.

Chaotic or stressful households and households with low socioeconomic statuses can significantly aggravate anxiety disorders.1 Other predictors of anxiety disorders include externalizing behavior in childhood (such as physical aggression, vandalism, and disobedience) and negative experiences such as being bullied or teased at school.17

is it healthy or dangerous?

In moderation, anxiety is a natural part of the human experience. Evolutionarily speaking, a certain level of fear and anxiety can be crucial in protecting the individual from predators and other harmful situations.1 Common childhood fears, nonetheless, can often escalate into anxiety disorders, which are among the most prevalent

psychiatric illnesses in children, adolescents, and adults.1 Anxiety disorders can impair functioning, as they are often accompanied by other mental or physical illnesses, including depression, attention deficit hyperactivity disorder (ADHD), and alcohol or substance abuse. All of these complications may mask the symptoms of anxiety disorders or aggravate them.15

total wellness â–Ş fall 2014

relations between shyness, introversion, and anxiety disorders Although shyness and social phobia (anxiety disorder) are often confused with each other due to the similarity of their symptoms and causes, the two conditions are not components of a single underlying construct. While a significant positive correlation exists between the severity of shyness and the presence of social phobia, social phobia is not simply “severe shyness.� The pathological (mental illness) symptoms exhibited by shy people often extend beyond social phobia, supporting the hypothesis that shyness is a more heterogeneous condition than social phobia.1,2 Social phobia is also moderately correlated with introversion, and there may be an overlap in symptoms between the two conditions.2 Introverts tend to display certain symptoms of shyness as well, but introverted social wariness is distinct from shy social wariness. For example, while introverts may not actively seek socially stimulating settings, they can, if need be, effectively take part in them. Shy subjects, on the other hand, may be interested in becoming more social but generally escape social environments in order to avoid the anxiety and fear that accompany them. Introversion may be considered an even broader construct than shyness, as introverted behavior extends beyond simple evasion of social situations and comprises a broader inward focus.3

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bottom line Shyness, introversion, and anxiety disorder are three distinct conditions whose symptoms, causes, and effects may often overlap. In fact, these three conditions may also affect each other and aggravate one another’s symptoms. While experiences of moderate shyness and anxiety are natural, both experiences can become gradually more severe and interfere with the subject’s daily life. If anxiety reaches the threshold of an anxiety disorder, it then becomes a potentially dangerous pathological condition. Unlike shyness and anxiety, introversion is a personality trait rather than a condition that may escalate into mental illness. While reserved and quiet behavior can be healthy, excessive social wariness that causes daily impairment might be a sign that professional help is needed.

references 1.

“Early Temperamental and Family Predictors of Shyness and Anxiety.” Dev Psychol. (2010).

2.

“Shyness: relationship to social phobia and other psychiatric disorders.”

Behav Res Ther. (2003).

3.

“Shyness: Introversion or neuroticism?” J Res Pers. (1988).

4.

“Culture and Self-Presentation as Predictors of Shyness Among Japanese and American Female College Students.” Percept Motor Skill. (2000).

5.

“A Theory of Shyness.” Shyness. (1986).

6.

“Shyness and Locus of Control as Predictors of Internet Addiction and Internet Use.” Cyberpsychol Behav. (2004).

7.

“How brain arousal systems determine different temperament types and the major dimensions of personality.” Pers Indiv Differ. (2001).

8.

“All About Shyness.” psychcentral.com. (2001).

9 “The Language of Extraversion: Extraverted People Talk More Abstractly, Introverts Are More Concrete.” J Lang Soc Psychol. (2012).

10.

“Happiness, introversion–extraversion and happy introverts.” Pers Indiv Differ. (2001).

11.

“How Frequent Is My Type?” myersbriggs.org 12.

“The inheritance of extraversion-introversion.” Acta Psychol. (1956).

13.

“Personality, self-esteem, and demographic predictions of happiness and depression.” Pers Indiv Differ. (2003).

14.

“Direct or indirect, that is the question: a re-evaluation of extraversion’s influence on self-esteem.” Pers Indiv Differ. (2004).

15.

“Anxiety Disorders.” nimh.nih.gov. (2014).

16.

“Social Phobia (Social Anxiety Disorder).” nihm.nih.gov. (2014).

17.

“Stable Prediction of Mood and Anxiety Disorders Based on Behavioral and Emotional Problems in Childhood: A 14-Year Follow-Up During Childhood, Adolescence, and Young Adulthood.” Am J Psychiat. (2003).

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total wellness ▪ fall 2014

right: mattjeacock/istockphoto cover: piksel/istockphoto middle: breigouz/istockphoto

Read “Taking Nerves to the Next Level: Social Anxiety Disorder” in Issue 3, Volume 14 for more information about social phobia and possible methods of treatment. t w

food pick

all about okra by grace lee | design by natalie chong

what is okra?

Okra is a summer vegetable that is part of the mallow family and is also known as “lady fingers” and “gumbo.”1 It appears as a green, fuzzy, lantern-shaped pod about 2-5 inches long and has an earthy taste with a gooey consistency.

how to choose?

When buying fresh okra, choose pods that have a dark green hue. Make sure they have no blemishes.

Generally, it is good to look for younger pods that are less than 3 inches long. You can also buy them frozen.2

nutritional benefits Okra is high in folate, as well as vitamins C and K.2 Folate can help consumers absorb nutrients more readily, as well as help prevent certain cancers and cardiovascular diseases.3 Vitamin C can help improve the immune system, cardiovascular health, and eye and skin health.4 Vitamin K can help form blood clots, which protect people against uncontrolled bleeding.5 Okra is also low in calories while being high in soluble fiber, which can help lower cholesterol and prevent constipation. The fiber is found in the mucilage, which is a thick gluey substance found in plants and is also the part that most people have trouble getting used to. The fiber in question is similar to that which is found in oatmeal.2 Moreover, okra may also help lower blood glucose levels. In a 2014 study published by the Journal of Nutritional Biochemistry, obese mice given an extract of okra had improved glucose tolerance, indicating that this vegetable can help mitigate diabetes.6

Before you start cooking, make sure you wash and dry each pod first. Most people prefer to minimize the okra’s mucilage; sautéing, roasting, and pickling are good ways to avoid making it ooze. It is also best to avoid overcooking it, as exposure to heat makes okra mushier. However, for those who prefer to have their okra on the gooier side, slice the pods or chop off the caps before cooking, which releases the slime from inside the pods.7 t w references 1.

“All About Okra” physiology.wisc.edu.(2010).

2.

“How I got my Mom to like Okra” WebMD.com. (2005-2014).

3.

“Extract of okra lowers blood glucose and serum lipids in high-fat diet-induced obese C57BL/6 mice.” J Nutr Biochem. (2014).

4.

“FOLIC ACID.” WebMD.com. (2005-2014).

5.

“The Benefits of Vitamin C.” WebMD.com. (2005-2014).

6.

“Vitamins and Supplements Lifestyle Guide.” WebMD. (2005-2014).

7.

“All About Okra: Guide to Buying, Storing, and Cooking Okra” ocalfoods.about.com. (2014).

8.

“Okra cornmeal cakes with cilantro lime yogurt dip.” runningtothekitchen.com. (2014).

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cover: altonappw/istockphoto

total wellness ▪ fall 2014

how to cook?

recipes to ing unn n8 R from Kitche the

okra cornmeal cakes These okra cornmeal cakes are pan-fried with a crispy outside and spicy soft center. They’re perfect with a refreshing cilantro lime yogurt dip.

ingredients

instructions

1½ cups sliced okra rounds 1 jalapeño, minced ½ cup diced red pepper 1 clove garlic, minced 1 cup yellow cornmeal 1 tsp baking powder ½ tsp salt 1 egg ½ cup water salt & pepper ¼ cup oil for frying ½ cup plain Greek yogurt juice of 1 lime 2 tbsp chopped cilantro

1. Combine the cornmeal, baking powder, and salt in a large bowl.

2. Whisk together the egg and water.

3. Add the egg and water mixture to the cornmeal mixture and stir together with a spatula.

4. Mix in the okra, jalapeno, red pepper, and garlic.

5. Season generously with salt and pepper.

6. Heat the oil in a large skillet over medium-high heat.

7. Once hot, form the batter into patties and pan-fry on each side for about 3 minutes until golden brown.

8. Transfer to a paper towel-lined plate to drain.

9. Mix the yogurt, lime, and cilantro together in a small bowl and serve with the hot cakes.

2

MD Web m o r f

okra stew

For a simple, flavorful okra-tomato sauté, try this recipe from chef Susan Spicer, of Bayona and Mondo restaurants in New Orleans. ingredients

instructions

2 tbsp olive oil 1 lb okra pods, sliced ½ inch thick 2 tbsp cider vinegar 1 onion 1 garlic clove 2 cups chopped/canned tomatoes salt & pepper

1. Heat the olive oil in a wide sauté pan until the oil simmers.

2. Add the okra pods. Toss and stir over medium-high heat until the okra takes on a bright green color, about 5 minutes.

4. Stir and cook 3 minutes more.

5. Season with a little salt and pepper. Add the tomatoes.

6. Simmer for 10 minutes, then serve.

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3. Add the cider vinegar, a diced onion, and a minced garlic clove.

Annual Student Conference for Integrative Medicine (ASCIM 2015) “The Implementation of Integrative Medicine from a Clinical to Global Scale” 8AM - 6PM, Saturday, February 28, 2015

Featuring: •

• • •

Lectures on how integrative medicine impacts the healthcare field through nutrition, mindful awareness, allopathic medicine, and public health Interactive workshops Professional Panels Networking Opportunities

Questions? Email networking.SIMatUCLA@gmail.com

Enjoyed reading this issue? total wellness ▪ fall 2014

Read all of our issues online!

www.totalwellnessmagazine.org/issues

50

Iris Firstenberg, PhD, Professor, UCLA Anderson School of Management, UCLA Department of Psychology

massaging towards social health

Heather Palleiko, CMT, NCTMB, UCLA Center for East-West Medicine, UCLA David Geffen School of Medicine

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:

foreign foods

Dolores Hernandez, MS, RD, Nutrition Education Coordinator, UCLA Dining Services

let’s move it

Elisa Terry, MS, RD, Nutrition Education Coordinator, UCLA Dining Services

the chemical connection: pheromones and oxytocin

Talin Babikian, PhD, Assistant Clinical Professor, Clinical Neuropsychologist, Psychiatry and Biobehavioral Sciences, UCLA David Geffen School of Medicine

the 411 on texting and social media

Gary Small, MD, Professor, Department of Psychiatry and Biobehavioral Sciences, UCLA David Geffen School of Medicine

are you shy, introverted, or anxious?

Christopher Conway, PhD, Department of Psychiatry and Biobehavioral Sciences, UCLA

all about okra

Eve Lahijani, MS, RD, Nutrition Health Educator, UCLA Office of Residential Life

copy-edits and review

Julia Feygelman, Tiffany Lin, Pavan Mann, Rebecca Tang, Annie Theriault

layout revisions

Natalie Chong, Annie Theriault

cover & table of contents Designed by Natalie Chong

just smile

Alex Korb, PhD, Department of Psychiatry and Biobehavioral Sciences, UCLA

mirrors of the mind

Marco Iacoboni, MD, PhD, Professor, Department of Psychiatry and Biobehavioral Sciences, UCLA David

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total wellness â–Ş fall 2014

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