Reboot Your System

total wellness

a ucla student wellness commission publication

reboot your system

+

technology and you

cyberbullying how and why

video games total wellness â–Ş spring 2016

to play or not to play?

the internet &

body image spring 2016 | vol 16 | issue 21

a message from the director Spring, the season of new beginnings, is in the air! As flora and fauna awaken from the deep slumber of a winter of hibernation, UCLA Bruins have been hard at work on assignments, papers, projects, and exams. Many students and faculty are able to improve their efficiency in learning and teaching through computers, tablets, and other technological devices, but to what extent is our interaction with technology healthy?

This second issue in Volume 16 examines the influence of technology on our health and wellness in the age of the Internet as well as new developments in health tracking technologies, featuring Opter Robotics Inc., the brainchild of our former Total Wellness editor-in-chief, Chalisa Prarasri. In addition to exploring how Internetbased education can impact learning gains (page 37) and how video games can affect our health in positive and negative ways (page 32), we have analyzed the research once again and took a look at the social phenomena related to the advent of online communication technologies, focusing particularly on our cover story, cyberbullying (page 23), and body image (page 28).

As you use technology to help keep track of your health, be sure to check out our collection of health and wellness resources by visiting our newly designed website at totalwellnessmagazine.org, which features select articles organized by topic. Stay in the loop by following us on Instagram and liking us on Facebook (@ uclatotalwellness) or browsing our previous publications at issuu.com/totalwellnessmagazine. Created to help making the healthy decision the easy decision, Total Wellness is here to Reboot Your System.

Cheers to your health, Christopher Phan Director

editor’s note Dear readers,

total wellness ▪ spring 2016

Over the past two quarters, our leadership team has been vigorously training a new set of talented writers and designers. This issue—Volume 16, Issue 2—is the culmination of our patient mentorship and their unfailing hard work. We hope you enjoy reading these articles as much as all of us have enjoyed putting them together.

In this issue, we’ve decided to tackle the topic of technology, something we deal with on a daily basis but may often take for granted. Obviously, this topic is so broad that we could not possibly have covered all aspects of it. Nevertheless, we’ve tried our best to illustrate how technology can affect our health, focusing on the use of electronic devices and the Internet. Our writers have written about cyberbullying, screen time before sleep, technology and learning, and more. We are also pleased to feature an article on the Internet and body image, written by a member of one of our fellow SWC committees, Body Image Task Force.

Before you read all our articles, be sure to take a look at the results of a survey taken by your peers on page 41.

We wished to see what UCLA students think about technology and health before publishing this issue. As you can see, while many students have strong opinions, there are still some uncertainties about how the Internet, cell phones, and video games may affect our health. We hope that by the end of your browse through this issue, you will be able to form your own informed opinions on all the questions we asked.

Thank you for your commitment to health and wellness,

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Omid Mirfendereski Editor-in-Chief

PAYAM MIRFENDERESKI Copy Editor

NANCY VU Managing Editor

RUCHI DESAI Finance Director

JACKIE NGUYEN Art Director

ALISON JENG Assistant Art Director

RACHELLE JUAN Webmaster

cover: ryanjlane/istockphoto

NEGIN AMINIAN Outreach Director

total wellness â–Ş spring 2016

leadership

TALIN MARKARIAN Outreach 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 well-being, and making visible and accessible various health resources, programs, and events occurring at UCLA, Total Wellness seeks to empower students with up-to-date and accurate knowledge on the appropriate management of their health.

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total wellness director

editor-in-chief

copy editor

Omid Mirfendereski

Payam Mirfendereski

managing editor

Christopher Phan

webmaster

finance director Ruchi Desai

art director

assistant art director

Jackie Nguyen

Alison Jeng

outreach director

outreach director

Negin Aminian

Rachelle Juan

Talin Markarian

writers Sydnie Bui Ruchi Desai Shriya Didwania Katie Farr Momoko Ishii Yoon Syuk Jun Omid Mirfendereski Payam Mirfendereski Masumi Padhye Sepideh Parhami

Nancy Vu

Christopher Phan Jamie Shin Jasmine Sidhu Sabrin Sidhu Richa Vakharia Natalie Vawter Nancy Vu Jefferey Yeung

design

web

Sophia Fang Jenna Le Amir Ljuljanovic Jackie Nguyen Nezia Rahman Edith Ramirez Kimberly Rich Eun Ji Song Kandice Tsoi

Alyssa Herman Rachelle Juan Harold Kim Erika Yoon

advisory & review Ravi Aysola, MD

Dolores Hernandez, MA, RD

Nutrition Education Coordinator, UCLA Dining Services

Director, UCLA Pulmonary Sleep Medicine Program

Leeka Kheifets, PhD

Adam B. Blake

Professor, UCLA School of Public Health

PhD Student, UCLA Department of Psychology

Eve Lahijani, MS, RD

Sandi Chiu, MSOM, LAc

Nutrition Health Educator, UCLA Office of Residential Life

Education Coordinator, UCLA Center for East-West Medicine

Sean Young, PhD, MS

Lisa Christensen, PhD

Executive Director, UC Institute for Prediction Technology

Psychologist, UCLA Counseling and Psychological Services

total wellness â–Ş spring 2016

Total Wellness is a free, student-run publication and is supported by advertisers, the Student Wellness Commission (SWC), the Undergraduate Students Association (USAC), the Arthur Ashe Student Health and Wellness Center, UCLA Healthy Campus Initiative (HCI), UCLA Recreation, and UCLA Center for East-West Medicine.

Contact 308 Westwood Blvd., Kerckhoff Hall 308 Los Angeles, CA 90024 Phone 310.825.7586, Fax 310.267.4732 totalwellnessatucla@gmail.com www.totalwellnessmagazine.org Subscription, past issues, and advertising rates available upon request.

Volume 16, Issue 02 Š 2016 by Total Wellness Magazine. All rights reserved. Parts of this magazine may be reproduced only with written permission from the editor. Although every precaution has been taken to ensure the accuracy of the published material, Total Wellness cannot be held responsible for the opinions expressed or facts supplied by authors. We do not necessarily endorse products and services advertised.

The information in Total Wellness is not intended as medical advice and should not replace the advice of your physician. Always consult a health care provider for clarification.

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meet the

committees of

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

[Bruin Consent Coalition]

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

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

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

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

BRUIN RUN/WALK

Bruin Run/Walk puts on an annual 5K charity run to raise awareness and funds to support the Chase Child Life Program at the Mattel Children’s Hospital UCLA.

The CPR and First Aid Program offers low-cost American Heart Association CPR and First Aid courses to the UCLA community ($10 for UCLA students, $15 for community members).

The Sexperts committee is dedicated to increasing the awareness of genderrelated health issues, stigmas, and identity at UCLA and beyond.

EARTH is committed to promoting student awareness about the dynamic relationship that exists between individual health and the health of the environment.

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

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

know your resources!

Each committee within SWC holds health-related programs throughout the year for the UCLA student body. Like us on Facebook or visit swc.ucla.edu to learn more, and never miss an opportunity to 5 improve your health!

total wellness ▪ spring 2016

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

features

02

23

08 09 41

28 32 37

total wellness â–Ş spring 2016

message from the director & editor’s note

in the news

internet and body image

q&a

video games

survey results

6

cover story cyberbullying

technology & learning

self care chinese healing soups

14 food pick cauliflower

18 body in focus radiation

43 credits

contents

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total wellness â–Ş spring 2016

article columns

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in the news how technology is transforming health Due to the ubiquity of electronic devices such as smartphones, smartwatches, and bluetooth headsets, we millennials often take the presence of technology in our lives for granted. In 2015 alone, the smart wearables market shipped over 45.7 million units and is projected to increase that to 126.1 million units by 2019, according to the IDC.1 This increase in individuals using technology is both exciting and frightening since the long-term health effects of most new devices have yet to be tested for substantial periods of time. While these “smart” devices provide us with the latest functionality and can help us be more aware of our health, it is too early to tell exactly how beneficial these devices will be in the long run.

Nevertheless, technology is changing how we view health and has the potential to improve our healthy habits.

fitness in the future

total wellness ▪ spring 2016

The emerging topography of wearable technology promises to improve how we exercise and communicate.

From Fitbit and Jawbone to Garmin and Apple, technology companies are increasingly entering the wearable market arena, creating activity trackers featuring real time analytics based on accelerometer data, GPS location, and even heart rate monitoring.3 Not to be confused with fashionable accessories, these fitness trackers provide runners, bikers, and even swimmers with insights to improve their fitness gains. With smaller components and newer technologies, the future of wearable fitness tracking looks brighter than ever.

References 1. “ Worldwide Wearables Market Forecast.” idc.com. (2015).

2.

“Opter Sleep.” opterlife.com. (2016).

3.

“The Best Fitness Trackers.” thewirecutter.com. (2016).

4.

“FDA Approves Use of UCLA-created Wearable Device to Address Gastrointestinal Disorders.” engineering.ucla. edu. (2016).

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the latest in health technology by christopher phan| design by jackie nguyen

technology for improving health and wellness There has been no shortage in technological advancements in recent years. With many novel health tracking systems vying for a top spot in the upper echelon of health technology store shelves, Opter Sleep stands out as a smart solution to the cumbersome problem of keeping track of your sleep health. The wireless, charge-free sleep tracker requires no daily setup and also functions as a smart alarm to help you get the best rest that you possibly can.2 By monitoring motion to collect data in the background, Opter Sleep provides actionable insights via the Opter App to help you plan your sleep schedule. The first of a whole ecosystem of products designed to help promote healthier lifestyles, Opter Sleep aims to improve sleep hygiene using the latest in science and technology to help you achieve better health and wellness.

wearables for wellness at ucla

Boasting heart rate sensors, accelerometers, and GPS devices in an array of colors and aesthetics, wearable tech appears as not only as activity trackers, but also as devices that can improve patient health care. Researchers at UCLA have engineered a system of sensors called AbStats™ System, which provides patients with a wearable, real-time assessment of their digestive tract.4 This recently FDA-approved technology is particularly useful for patients during postoperative surgery since this novel device continuously analyzes the vibrations from intestinal muscular motion events, allowing medical providers to assess recovery of the gastrointestinal system without having to use a stethoscope. As long as engineers continue to collaborate with health professionals to create cutting-edge equipment, physicians and patients can expect to continue benefiting from technological advances in and out of the hospital setting.

q&a

by yoon syuk jun| design by alison jeng

Q: how many people use electronics before bed?

A: According to a survey conducted by the National Sleep

Foundation, in a random sample of 1,508 adults aged 13 to 64, about 95% of the respondents claimed to use some type of electronic device before sleeping. About half of the young adult respondents reported using cell phones within an hour prior to sleeping.1

Q: what are the effects of using cell phones before bed?

A: Various psychological disorders have been correlated with

frequent exposure to phone light, especially before sleep.

In a 2011 study published in BMC Public Health, high cell phone use was associated with stress, sleep disorders, and depression. For the men surveyed, overuse of cell phones was correlated with depression and sleep disorders, such as sleep disturbance or sleep deprivation.2 For the women surveyed, overuse was correlated with mental health problems, including depression. For both men and women, symptoms of depression and sleep disturbance increased significantly within one year of frequent cell phone use in bed. The frequency of cell phone use was defined by the number of calls made and received plus the number of texts, and high frequency of use was defined as at least 11 calls or 11 texts per day.2 In addition, night-time exposure to bright light from electronics, such as cell phones, increases alertness and interferes with nocturnal physiology.3 Research also reveals a correlation between night-time electronic use and ordinary daytime activities. A 2012 study published in Pediatric Obesity suggests a strong association between exposure to electronic light at night and physical health and daily activities. According to the study, children who were exposed to electronic light during the night were more likely to suffer from obesity, reduced physical activity during the day, and poor diet quality.7 Therefore, sleep disorders are not the only problem that face people who use their phones at night. The consequence of using electronics may last throughout the day, potentially influencing one’s general health and diet.

Q: what makes cell phone use so harmful to our sleep cycles?

A: Our sleep cycles are mainly determined by the release of

melatonin, a hormone (signaling molecule) that induces sleep.

An important trigger for melatonin secretion is the amount of light. Once it gets dark, the pineal gland in the brain is turned on and starts secreting melatonin.4 Electronics, however, emit very bright light. In response to this light, our bodies suppress sleep-inducing hormones and heighten alertness in order to increase performance in “daytime” activities.

This night-time alertness is very unhealthy because it makes the circadian rhythm irregular and leads to misalignment.3 The circadian rhythm is the regular cycle that governs the activities of different organs in our body. When this rhythm is misaligned to an extreme degree, such as in shift workers, various physical and mental issues arise, including fatigue, cardiovascular disease, reproductive difficulties, and depression.

In a 2011 study published in Bioelectromagnetics, researchers concluded that high frequency light from cell phones can affect brain functioning and the recovery processes involving sleep.5 In other words, even if one sleeps after cell phone use, his or her brain may not function properly due to mental fatigue.

Q: who should be concerned? And can the problem be solved?

A: People who should care most about cell phone use and

sleep are adolescents and young adults. In Sanchez-Martinez’s research on 1,328 high schoolers, 97% of subjects owned a cell phone. Over 40% used their phones intensively.6 A poll conducted by the National Sleep Foundation revealed that adolescents and young adults use their phones excessively before sleep more than any other age group. About 56% of teenagers and 42% of young adults use their phones in the hour before sleep, compared to 15% of adults over the age of 30.1 According to Sanchez’s research, it is simply best not to use any electronics before sleep, due to the many health implications that may result. However, if it is absolutely necessary to use a cell phone or electronic device prior to sleep, dimming the light may help. Dimming of screen light reduces the adverse effects of mobile device use, such as sleep disorders, depression, and chronic fatigue, as compared to using the full-spectrum light.3

bottom line Many individuals, especially young adults, use electronics and specifically cell phones prior to going to bed. However, research indicates a clear correlation between night-time phone use and sleep disorders, as well as mental problems such as depression. The problem may be very serious for adolescents and young adults who use their phones excessively before sleep. Losing good sleep may have significant effects on the performance of daily activities and may lead to chronic fatigue. Therefore, for sound sleep, might be wisest to refrain from using electronics before going to bed. t w References “Annual Sleep in America Poll Exploring Connections with Communications Technology Use and Sleep.” sleepfoundation.org. (2011).

“Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults - a prospective cohort study.” BMC Public Health. (2011).

3.

“Short-wavelength attenuated polychromatic white light during work at night: limited melatonin suppression without substantial decline of alertness.” Chronobiol Int. (2013).

4.

“Spectral modulation of light wavelengths using optical filters: effect on melatonin secretion.” Fertil Steril. (2014).

5.

“Sleep After Mobile Phone Exposure in Subjects With Mobile Phone-Related Symptoms.” Bioelectromagnetics.

(2011).

6.

“Factors Associated with Cell Phone Use in Adolescents in the Community of Madrid.” Cyberpsychol Behav.

(2009).

7.

“Availability and night-time use of electronic entertainment and communication devices are associated with short sleep duration and obesity among Canadian children.” Pediatr Obes. (2012).

1.

2.

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total wellness ▪ spring 2016

don’t let your cell phone disturb your sleep

q&a

self care

chinese medicinal soups for the soul by katie farr | design by kandice tsoi

Chinese herbs were first described in Chinese canonical medicine 2,000 years ago for the treatment of trauma disorders, and they have been used to treat numerous ailments and wounds ever since.1 These herbs are used under the guidance and principles of traditional Chinese medicine, a Chinese medical system that has been used for thousands of years with recorded clinical outcomes. Although traditional Chinese medicine and its associated healing systems seemed controversial in the West due to the initial lack of controlled, double-blind research, their long historical clinical practice and value should not be overlooked.

total wellness â–Ş spring 2016

The advent of Chinese healing food can be traced back to the historical emperor’s kitchen, which focused on serving healthpreserving foods that were both delicious and nourishing. The search and study of medicinal foods was actually mandated by the emperor!

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In contemporary days, Chinese healing soups are popularized by the Cantonese-Chinese in the Guangdong Province of Southern China. Many of these healing soups are a combination of selected Chinese herbs with vegetables and meat that helps nourish or reduce inflammation in the body, meaning that the herbal extractions counteract the inflammation that is caused by lack of sleep, built-up stress, or viral attacks on the immune system. Read on to see how Chinese soups can be good for your health!

examples of chinese soups A well-known type of Chinese fish soup that is often compared to chicken soup (labeled the Jewish penicillin) uses crucian carp to boost lactation production for new mothers.

The high quality proteins and various essential nutrients such as long-chain polyunsaturated fatty acids in fish have protected the Chinese title of nutritious fish soup.2 Long-chain polyunsaturated fatty acids have been studied as nutritional tools in alleviating the physiological effects of type II diabetes and a high-fat diet.3

A freshwater clam soup is used as a liver-protecting agent in many East Asian countries. The nanostructures in freshwater clam soup are being researched for their hepato-protective capacity, or their ability to prevent liver damage. The biochemical properties of these nanostructures within the clam compositions are currently under investigation. These nanostructures could be the functioning unit of the entire soup. However, more research needs to be done before any conclusions can be made.4, 9

how do chinese soups work?

total wellness ▪ spring 2016

left

: stockcreations/shutterstock; right: bogdandreava/istockphoto

Gongying Yinchen soup, another Asian healing soup, is used to treat depression in subjects who have acute liver failure and has been shown to increase immune function in patients who consume the soup as compared to those who don’t.5

Chinese medicine puts an emphasis on boiling the herbs along with the vegetables and meat to create a change in the physical status of the foods, inducing new chemical combustions that provide healing capacities. For soups to have “healing properties,” the stew must contain at least 50% herbs. Sometimes, the soup obtains a blackish color as a result of boiling the vegetables, herbs, and poultry. Boiling also triggers a process called the browning Maillard reaction, which creates products that serve as antioxidants or viral infection inhibitors. This process is known to create cellular protective agencies that aid against infection.4

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herbs used in chinese soups There are many herbs that are used in Chinese medicinal healing. From the famous ANBP, used for treating pain and common colds due to its anti-inflammatory properties, to TXL, used for treating coronary artery disease, Chinese herbs have spread from word of mouth through many generations.

A 2014 study published in PLoS One outlined the positive effects of the TCM mixture ANBP, which consists of four herbs: Agrimonia eupatoria (A), Nelumbo nucifera Gaertn (N), Boswellia carteri (B), and Pollen typhae angustifoliae (P). The study found that ANBP treatment significantly reduced the levels of inflammatory cytokines. Cytokines are a category of small proteins that are vital in cell signaling. They are released by cells to do a variety of things, such as signal neurons to cause inflammation and evidently make you feel pain. The ability for ANBP to reduce inflammation reduces the risk of illness by reducing the need for white blood cells to attack inflamed cells. ANBP is good for both preventing and treating a cold and was found to reduce scarring in wounds by 50%.1

total wellness ▪ spring 2016

ANBP isn’t the only Chinese herb mixture that has beneficial results. An extract of the herb Tong Xin Luo (TXL) was analyzed in a 2008 study published in BMC Complementary and Alternative Medicine on free fatty acid endothelial injury.

When fatty acids begin to constrict the endothelial layers of the vascular system, they become constricted and give rise to coronary artery disease. The study highlighted the healing properties of the herb on endothelial cells injured by palmitic acid (the most common fatty acid found in plants and animals) to both reduce oxidative stress and restore the antioxidant system within the cells.6 The use of TXL consequently established therapeutic efficacy by providing patients with coronary artery disease a boost in intracellular antioxidant capacity.

Finally, antioxidants that inhibit the production of free radicals that can damage cells realize their full potential with the help of the Chinese herbs Canarium album, Flos caryophylli, and Fructus amomi used in soups. A 2008 study published in Inflammopharmacology found that these herbs have a strong correlation with phenolic acid content. Phenolic acids are plant metabolites found in fruits and vegetables that maximizestop antioxidative capacities subsequently work Mothers around the world have said it for centuries: slouching!

Itand seems like common against diseases such as cancer and stroke.

These herbs are knowledge that no one wants drooping shoulders and a low hanging head, but it isn’t always also capable of fighting free radicals and reducing oxidants.7 clear how poor posture develops. Here is some scientific supports Is anyoneevidence else feeling that like a bowl of soup?your mother’s

argument—sit up straight!

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recipe for chinese soup Looking for a soup to warm up with to fight off unwanted sickness caused by lack of sleep, stress, or viruses? Try this Chinese chicken soup with American ginseng:8

what you’ll need water chicken breast dried red dates gogi berries American ginseng yu zhu (the edible stem of the Solomon’s seal plant)

instructions 1. Bring a pot of water to a boil and place the chicken breast in there for 5 minutes.

2. Take the chicken out of the pot and rinse it with water.

3. In a larger pot, bring the water to a boil and place all of the ingredients in the pot for 20 minutes.

4. After 20 minutes, lower the flame and allow the mixture to simmer for 2 to 3 hours.

5. Add salt to taste and serve warm.

bottom line There are many different types of Chinese soups, which use different types of natural herbs and may be beneficial for a variety of ailments. If you catch a cold or have another problem, try one of these soups, but know that they may not necessarily “cure” your symptoms. t w

References 1.

“The Four-Herb Chinese Medicine ANBP Enhances Wound Healing and Inhibits Scar Formation via Bidirectional Regulation of Transformation Growth Factor Pathway.” PLoS One. (2014).

2.

“Risks and Benefits of Fish Soup Consumption.” cfs.gov.hk. (2013).

3.

“N-3 long chain polyunsaturated fatty acids: a nutritional tool to prevent insulin resistance associated to type 2 diabetes and obesity?” Reprod Nutr Dev. (2004) 4.

“Revealing the Secret of Soups’ Healing Power: Nanostructures and Their Functions.” fda.gov.tw. (2012).

5.

“The Influence of Hepatocyte Growth-Promoting Factors Combined with Gongying Yinchen Soup for Depression in Patients with Fulminant Hepatitis Peripheral Blood T Lymphocyte Subsets and Liver Function.” Frontier and Future Development of Information Technology in Medicine and Education. (2013).

6.

“Protective effects of a compound herbal extract (Tong Xin Luo) on free fatty acid induced endothelial injury: Implications of antioxidant system.” BMC Complement Altern Med. (2008).

7.

“Antioxidative activities and the total phenolic contents of tonic Chinese Medicinal Herbs.”

Inflammopharmacology. (2008).

8.

“Winter Season: Powwow on February 27 and Recipes.” sandiclinic.com. (2015).

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total wellness ▪ spring 2016

; right: robynmac/istockphoto; bottom: desmond too/flickr

6. Enjoy!

food pick

call in the cauliflower

by natalie vawter | design by

sophia fang

total wellness â–Ş spring 2016

Many popular veggies including cauliflower, kale, broccoli, and cabbage come from the same family, known as Brassicaceae, or Cruciferae. These vegetables are commonly referred to as cruciferous vegetables because their flowers form a cross-like shape. Cauliflower may not seem exciting in this day and age, but it was actually a very trendy food in the court of King Louis XIV.1 Cauliflower’s mild flavor and unimposing appearance make it easy to overlook, but it packs a powerful punch of vital nutrients, offering ample health benefits. Read on to find out why cauliflower is such a healthy choice and how you can substitute it into college-friendly recipes to revamp comfort foods, like pizza, that you might crave!

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health benefits an anti-cancer crusader If you’re looking to prevent cancer, cauliflower could be the weapon for you! Studies have obtained mixed results on this matter, but there is some evidence to suggest that cauliflower has anti-cancer properties. According to a 2016 study in the Turkish Journal of Agriculture and Forestry, cauliflower is naturally full of antioxidants that fight inflammation.2 These antioxidants neutralize harmful reactive molecules containing oxygen, preventing them from damaging cells and potentially causing cancer..3 Additionally, cauliflower contains molecules that may reduce the risk of prostate, lung, and breast cancer.4 Cauliflower contains compounds called glucosinolates, which the body breaks down into indoles, isothiocyanates, and other molecules.4 Animal studies have shown that indoles and isothiocyanates prevent DNA damage, kill cancer cells, and reduce inflammation and tumor growth—these qualities make them effective anti-cancer agents.4

Other studies, though, have shown little to no correlation between cruciferous vegetable consumption and lower cancer rates. A 2003 study published in Cancer Epidemiology, Biomarkers & Prevention found no evidence that eating cruciferous vegetables provides protection against prostate cancer.9 Even so, this veggie offers other important health benefits that make it an optimal addition to your diet.

a vitamin-packed veggie You’ve probably been told to make sure you’re getting your vitamins, and cauliflower can help with that! Cauliflower is chock-full of crucial nutrients including vitamin C, potassium, folate, and dietary fiber.10 Vitamin C is crucial in tissue healing and iron absorption.11 Potassium has been shown to lower blood pressure, which helps protect against cardiovascular disease.11 Folate helps build red blood cells and is important for fetal neural tube and spinal cord development.11 Dietary fiber makes you feel full and lowers cholesterol, reducing the risk of cardiovascular disease.11 According to a 2006 study in the Journal of Agricultural and Biological Science, cauliflower is also high in thiamine, riboflavin, and niacin, which are all B vitamins essential to metabolism. 12 Cauliflower provides all of these nutrients with minimal calories, making it the perfect fit for a healthy lifestyle.

total wellness ▪ spring 2016

left: photo by ariel1511976/flickr; middle: don mason/flickr; right: ian turk/flickr; far right:horia varlan/flickr

Some human studies have pointed to similar results. A 1998 study in the Journal of Biological Chemistry experimented with in vitro models of human breast cells and identified a specific indole, indole-3-carbinol, that stunts breast cancer cell growth and therefore offers the potential to help treat breast cancer.5 A 2001 study in the Journal of the American Medical Association showed that women who consumed cruciferous vegetables on a regular basis had significantly lower rates of breast cancer than women who consumed few to none of these veggies.6 A 1998 study in the Journal of the National Cancer Institute that looked at the relationship between fruit and vegetable consumption and incidence of lung cancer found that women who frequently consumed cruciferous vegetables had significantly lower rates of lung cancer.7 A 1999 study in Nutrition and Cancer found that higher cruciferous vegetable intake was correlated with lower rates of prostate cancer in men.8

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a glycemic guru If you’ve ever fretted over your carbohydrate consumption, consider incorporating healthy forms of carbs into your diet, since they can be fantastic sources of energy! One way to evaluate the health of a carbohydrate-containing food is by looking at its glycemic index, or GI, which reflects how much the food raises blood sugar. Refined carbohydrates such as white bread, bagels, and white rice lead to rapid spikes in blood sugar, so they have high glycemic indices. Over time, eating high glycemic index foods causes continual blood sugar spikes, which can contribute to the development of type II diabetes and cardiovascular disease.13

A 2002 study in the American Journal of Clinical Nutrition showed that eating low glycemic index foods, such as cauliflower, helps prevent blood sugar from dramatic rises and falls.13 A 1987 study in the American Journal of Clinical Nutrition found that participants who followed a low glycemic index diet, with cauliflower as a key ingredient, had lower insulin secretion, suggesting that the low glycemic index foods kept blood sugar more stable.14 By choosing low rather than high glycemic index foods, you can put yourself in a better position to stave off type II diabetes and cardiovascular disease. Cauliflower’s low glycemic index makes it a great alternative to high glycemic index foods like white rice.

recipes Do you find yourself craving decadent foods, especially during stressful times like midterms and finals weeks? You can use cauliflower to cook healthier versions of comfort foods like cheesy pizza or fried rice. Try out the recipes below. If you incorporate cauliflower into your diet, your body will thank you!

cauliflower cheese pizza15

total wellness ▪ spring 2016

Makes 1 pizza, feeds 3 1 small head cauliflower 1 cup shredded mozzarella cheese 1 egg ½ teaspoon sea salt 1 teaspoon oregano pinch black pepper ¾ cup tomato sauce

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Preheat oven to 450ºF. Line baking sheet with parchment paper and grease with olive oil.

Use food processor to purée the cauliflower, then microwave in a dish for 8 minutes or until cooked. Use a strainer to drain as much water as possible from cooked cauliflower—needs to be very dry for crisp crust. Transfer cauliflower into mixing bowl and add egg, ½ cup of the cheese, ½ teaspoon of the oregano, and all of the salt and pepper. Stir until well-mixed.

Place mixture onto baking sheet, shape into a circle, and bake for 15 minutes or until golden.

Remove from oven and let cool for 5 minutes. Meanwhile, spread tomato sauce on crust and top with the remaining ½ cup of cheese and the remaining ½ teaspoon of oregano. Bake for 10 more minutes and enjoy!

cauliflower grilled cheese sandwich16 Makes 1 pizza, feeds 3 1 small head cauliflower 1 cup shredded mozzarella cheese 1 egg ½ teaspoon sea salt 1 teaspoon oregano pinch black pepper ¾ cup tomato sauce Preheat oven to 450ºF. Line baking sheet with parchment paper and grease with olive oil. Use food processor to purée the cauliflower. Transfer cauliflower into dish and microwave for 8 minutes or until cooked. Use a strainer to drain as much water as possible from cauliflower—needs to be very dry. Transfer cauliflower into mixing bowl and add the mozzarella, egg, salt, and pepper; mix well. Place mixture onto baking sheet, shape into a square and bake for 16 minutes or until golden. Remove from oven and let cool for 10 minutes. Cut cauliflower into 4 bread slices and remove from baking sheet. Place cheddar cheese inside two slices of cauliflower bread to make a sandwich. Heat a pan on medium, butter the outsides of the sandwich, and cook for 3 minutes or until bread is golden brown. Flip and cook other side. Repeat for other sandwich and enjoy!

cauliflower rice17 Makes 6 servings 1 head cauliflower 1 tablespoon olive oil or butter a dash of salt Cut the cauliflower into big chunks. Use a food processor to purée, making sure no big pieces remain. To cook the cauliflower and turn it into “rice,” heat a tablespoon of olive oil in a large pan over medium heat. Stir in the cauliflower and a dash of salt. Cover and cook for 5 to 8 minutes, until cauliflower is tender and rice-like. Serve and enjoy!

the bottom line

total wellness ▪ spring 2016

left: photo by team freshop/flickr; right: photo by jamieanne/flickr

Cauliflower has potential anti-cancer properties, a great variety of vitamins, and a low glycemic index. Thus, it can be a great alternative to many of our comfort foods. Be sure to include cauliflower in your next recipes to make healthier versions of your favorite meals! t w

References “Cauliflowers.” A History of Food. (2009).

“Antioxidant Activity of Cauliflower.” Turk J Agric. (2007).

“Antioxidants and Cancer Prevention.” cancer.gov. (2014).

4.

“Cruciferous Vegetables and Cancer Prevention.” cancer.gov. (2012).

5.

“Indole-3-carbinol inhibits the expression of cyclin-dependent kinase-6 and induces a G1 cell cycle arrest of human breast cancer cells independent of estrogen receptor signaling.” J Biol Chem. (1998).

6.

“Brassica Vegetables and Breast Cancer Risk.” JAMA. (2001).

7.

“Prospective Study of Fruit and Vegetable Consumption and Risk of Lung Cancer Among Men and Women.” J Natl Cancer Inst. (2000).

8.

“Plant foods, antioxidants, and prostate cancer risk: findings from case-control studies in Canada.” Nutr Cancer. (1999).

9.

“A prospective study of cruciferous vegetables and prostate cancer.” Cancer Epidemiol Biomarkers Prev. (2003).

10.

“Cauliflower: A Royal Health Boost.” webmd.com. (2006).

11.

“Nutrients and Health Benefits.” choosemyplate.gov. (2015).

12.

“Use of vegetables as nutritional food: Role in human health.” J Agric Biol Sci. (2006).

13.

“International table of glycemic index and glycemic load values.” Am J Clin Nutr. (2002).

14.

“Metabolic effects of a low-glycemic-index diet.” Am J Clin Nutr. (1987).

15.

“Cauliflower Cheese Pizza.” theironyouprintablerecipes. (n.d.).

16.

“Cauliflower Crust Grilled Cheese.” theironyouprintablerecipes. (n.d.).

17.

“How To Make Cauliflower Rice or Couscous.” thekitchn.com. (n.d.).

1.

2.

3.

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body in focus

is your phone hazardous?

the effects of radiation from mobile phones

total wellness â–Ş spring 2016

by momoko ishii| design by edith ramirez

The emergence of mobile phones has transformed our culture in various ways, from styles of day-to-day communication to words in the English language itself. Mobile phones are now an integral part of modern telecommunications. In most countries, over half the population and possibly more uses mobile phones, and the market is rapidly expanding.1 Mobile phones have delivered convenience to our lives—we can easily communicate with others regardless of distance within a short amount of time. We can also use phones to play music, take pictures, and surf the Internet. However, phones have also changed our society in negative ways—they are a source of distraction in our daily lives. Many of us look at our phones while listening to those around us, which can seem disrespectful. Some of us even text or check updates on social networking sites during lectures and worse, when driving. What about the health impact of mobile phones? With nearly 7 billion global mobile phone subscriptions, it is important to be informed about the public health impact of electromagnetic fields from mobile phones.1 This article covers how mobile phones work through radiofrequency radiation and how this radiation may potentially impact our bodies.

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how mobile phones work Mobile phones work by sending radiofrequency (RF) waves through towers called base stations that contain a network of antennas. A base station provides service over a cell shaped like a hexagonal grid. A single cell covers an area of 2 to 3 square miles around a base station. Distance travel involves transmitting RF waves from cell to cell. Calls get routed to a mobile phone based on the cell the phone is located in.2

RF waves transmitted by mobile phones do not ionize or do not break chemical bonds in the human body due to their low-energy levels. This means RF waves do not penetrate as much into tissue as do higher-energy waves, such as X-rays and gamma rays.1 Frequencies of RF waves range only between 450 and 2700 MHz with peak power around 0.1 to 2 watts.1 RF field power decreases with increasing distance.1 This means that someone who is texting has lower exposure to radiation to the head than someone talking with the phone against his or her head.

exposure levels distance You may have lower exposure to radiofrequency fields if the device is 30 to 40 cm away from your body. Such distance is expected while text messaging, gaming, or accessing the Internet. The brain, the face, and the surrounding skin are subject to higher exposure compared to other internal organs when the headset is pressed against the head. Thus, manufacturers do not recommend pressing the headset against the head.3

quality of reception Exposure to RF fields is reduced in areas of good reception, because phones are able to transmit at reduced power. Urban areas require lower transmission power compared to rural areas with lower densities of base stations.5

length of calls The relationship between length of calls and exposure levels is tricky and not completely understood. A 2009 study on duration and output power published in the Journal of Occupational and Environmental Medicine concluded that the effect of duration on power output diminishes after 10 to 30 seconds, meaning that long calls do not entail very different exposure levels.4 Still, exposure is higher for longer calls.

Some products, called neutralizing products, exist that are rumored to lower exposure levels. Accessories that enhance a hands-free mode of use also exist, which, unlike neutralizing products, may be useful because they ensure greater distance between the device and the head.6 Exposure levels are indicated by specific absorption rate (SAR), a measure of the amount of RF energy absorbed by human tissues while using the mobile phones. Mobile phone manufacturers report the maximum SAR level of their products to the U.S. Federal Communications Commission (FCC) and typically make this information public on their websites or product manuals. The United States only allows a maximum SAR of 1.6 W/kg of body weight in an effort to protect individuals from excessive RF exposure.7

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left: karolina grabowska/pexles right: joefotois/istockphoto

watch out!

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impact on health A large number of studies have been performed in the last two decades, but no conclusive adverse health effects have been determined from the use of mobile phones. Broadly, studies on mobile phone radiation absorption cover thermal effects on living tissues and potential non-thermal effects such as cancer, cognitive effects, behavioral effects, blood-brain barrier effects, electromagnetic hypersensitivity, sleep and EEG effects, and changes in sperm count and quality.

short-term effect: tissue heating Kinetic energy from the oscillation of radiofrequency electromagnetic waves may increase the temperature of tissue, which may cause damage to the tissue. The skin and superficial tissues absorb energy from the radiofrequency waves that may result in significant temperature rise in the brain and any other organs of the body.8

possible long-term effects Most studies on the long-term effects of mobile phone radiation have limitations. Researchers are not always able to follow people over a long period of time, and tumors may take years to develop. This is in light of the fact that phones have been around in many countries for only 20 years, which may not be enough time to characterize long-term effects. However, some research in this area has been done.

Participants aged 18 to 34 were tested for memory of recalling three items in a 2000 study published in Neuroreport. Those who were exposed to RF radiation from cell phones had faster reaction times. While this effect was not replicated for smaller memory loads, the study concluded that RF fields improved cognitive performance.9 Furthermore, a 2002 study published in Cognitive Neuroscience And Neuropsychology found that regular mobile phone users showed better attention and processing speed. Nevertheless, both studies employed small sample sizes of only 38 to 48 participants, so the results must be interpreted with care.10 There has been no conclusive finding on the specific types of memory that get affected by RF radiation in adolescents, or any observed effects of gaming or text messaging on memory performance.11

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A 2011 study by the National Institute of Health (NIH) concluded that a 50-minute exposure to the phone was correlated with increased glucose metabolism in the regions of the brain near the antenna. These findings show that the brain is sensitive to RF radiation, but the mechanism in which the brain increases glucose metabolism from the exposure is yet to be known. Additionally, the study is not conclusive as to whether the effect is harmful.12 Studies on children and adolescents, however, have found associations between cell phone use and changes in behavior and cognitive function.13,14

left: istockphoto right: wildpixel/istockphoto, jrkaejc/istockphoto

total wellness â–Ş spring 2016

human attention, memory, and behavior

brain tumors The International Agency for Research on Cancer has classified RF radiation as possibly carcinogenic to humans due to an increased risk for glioma, a type of malignant brain cancer, correlated with cellular phone use, based on the INTERPHONE international case-control study done in 2010.

INTERPHONE and subsequent studies showed that while the overall association is inconclusive, there is increased risk with extended use.16 Further research must be done on the long-term effect as cancer can take many years to develop.17 A 2013 study published in the International Journal of Epidemiology tracked 791,710 middle aged women over a seven-year period and did not see an association between mobile phone use and increased incidence of most types of cancer, except neuroma, a type of cancer found on nerve cell sheaths.18

sperm motility According to a 2006 study published in the Archives of Medical Research, the radiation exposure from a standardfrequency cellular phone (900 MHz) was found to be linked to a decrease in sperm motility.15 Although no significant effect was found in sperm count, this in vitro study from semen analysis suggests that increased use of cellular phones may decrease the quality of sperm, potentially leading to fertility issues in men.

how to lower radioactive frequency wave exposure7: ❯ Use headphones instead of pressing the headset against your head. ❯ Text instead of making phone calls as often as possible. ❯ Limit phone use in general. Although the effect of duration is unclear, limiting phone use can reduce exposure to radiation. ❯ Choose a phone with a low SAR value. You can usually find the SAR value in the product manual.

No conclusive adverse health effects have been determined for radiofrequency waves that are transmitted from mobile phones. We need more rigorous studies to give information on causation. However, the fact that some studies are inconclusive does not mean that there is no risk involved.

There are currently ongoing studies on the long-term health impact of mobile phone use. A precautionary approach is the key for preventing any possible harm. t w

References 1.

“Electromagnetic fields and public health: mobile phones.” who.int. (2014).

2.

“The Physics of cell phones.” yale.edu. (2007).

3.

“Combining near- and far-field exposure for an organ-specific and whole-body RF-EMF proxy for epidemiological research: a reference case.” Bioelectromagnetics. (2013).

4.

“Determinants of mobile phone output power in a multinational study: implications for exposure assessment.”

Occup Environ Med. (2009).

5.

“Exposure induced by WCDMA mobile phones in operating networks.” IEEE Trans Wireless Commun. (2009).

6.

“How to reduce exposure from mobile phones and other wireless devices.” arpansa.gov.au. (2015).

7.

“Cellular phones” cancer.org.” (2014).

8.

“Cell phone radiation: harmful or not.” stanford.edu. (2012).

9.

“The effects of electromagnetic field emitted by GSM phones on working memory.” Neuroreport. (2000).

10.

“The acute effects of exposure to the electromagnetic field emitted by mobile phones on human attention.”

Cognitive Neuropsych. (2002).

11.

“Memory performance, wireless communication and exposure to radiofrequency electromagnetic fields: a prospective study in adolescents.” Environ Int. (2016).

12.

“Effects of cell phone radiofrequency signal exposure on brain glucose metabolism.” JAMA. (2011).

13.

“Mobile telephone use is associated with changes in cognitive function in young adolescents.”

Bioelectromagnetics. (2009).

14.

“Mobile telephone use is associated with changes in cognitive function in young adolescents.” J Epidemiol Community Health. (2012).

15.

“Effects of electromagnetic radiation from a cellular phone on human sperm motility: an in vitro study.” Arch Med Res. (2006).

16.

“Brain tumor risk in relation to mobile telephone use: results of the INTERPHONE international case-control study.” Int J Epidemiol. (2010).

17.

“Cellular-telephone use and brain tumors.” New Engl J Med. (2001).

18.

“Mobile phone use and risk of brain neoplasms and other cancers: prospective study.” Int J Epidemiol. (2013).

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total wellness ▪ spring 2016

bottom line

totalwellness ›› on the cover

total wellness ▪ spring 2016

“It is not what technology does to us, it is what we do to technology. Get smart with technology, choose wisely and use it in a way that benefits both you and those around you.”

– ANONYMOUS

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cover story

cyberbullying: being mean behind the screen

by shriya didwania | design by jenna le

As individuals become more interconnected via technology, they can benefit from learning about different perspectives and keeping in touch with long lost friends and family members from around the world. Technology serves to empower

total wellness â–Ş spring 2016

left: flickr/tec_estromberg

individuals, giving them the opportunity to gain and share knowledge. However, certain individuals or groups, unfortunately, can take advantage of this power and use it to bully others online. This article explores various aspects of cyberbullying, including its prevalence, its impact on psychological health, and ways to overcome it.

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>:P >:( what is cyberbullying?

Cyberbullying is the phenomenon of bullying an individual or group of people through use of digital technology, such as social media websites, chat rooms, texting or instant messaging, email, or any other such feature of an electronic device. This includes online posting of text, images, or videos intended to hurt others.

The primary characteristics of cyberbullying are the same as traditional bullying: the behaviors are repeated over a period of time, are potentially psychologically harmful, and are carried out intentionally.1 However, cyberbullying can happen anywhere and anytime and has the potential to spread very quickly to a large virtual audience. The nature of technology also allows hostile content to be preserved easily and for a long time.2 Cyberbullies take advantage of the impersonal and possibly anonymous nature of online communication to offend others to a greater extent than with in-person bullying.1

prevalence About 20 to 40% of youths report being victims of cyberbullying. Different studies report varying percentages of cybervictims because of differences in the age groups being studied and in the definitions of cyberbullying used during surveys.1

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Being a victim of cyberbullying is positively correlated with amount of time spent on the Internet. So the longer time one spends on the Internet, the higher chance one has of being a victim of cyberbullying.14

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Many victims of cyberbullying are also victims of traditional forms of bullying. According to a 2008 study in the Journal of School Health, about 85% of children and teens who were victims of cyberbullying were also victims of bullying in school.3 Therefore, for some bullies, cyberbullying serves as an extension of the bullying they carry out in school, which increases the psychological toll on the victim.

impact of age on the frequency of cyberbullying Cyberbullying is not restricted by age and can occur any time from elementary school leading up to college. Various research studies aim to derive a relationship between a victim’s age and his or her frequency of victimization. Researchers have proposed positive correlations owing to an older child’s greater use of technology as well as negative correlations owing to an older child’s understanding about bullying and its harmful consequences.1 However, a meta-analysis of these studies shows that a curvilinear relationship might exist, where the two variables are positively correlated until ages 12 to 14, around junior high school, after which the prevalence of cyberbullying decreases with increasing age.1 These findings can help direct resources to interventions for the specific age groups where cyberbullying occurs most. At the same time, prevention programs can be directed toward younger age groups before cyberbullying reaches its peak among 12 to 14 year olds.

A 2012 study published in Procedia: Social and Behavioral Sciences that aimed to study the prevalence of cyberbullying among college students documented that 38% of college students know someone who was cyberbullied, 21.9% had been cyberbullied, and 8.6% had cyberbullied someone else.4 This difference between the percentage of college students who reported being cyberbullies versus ones who reported being cybervictims could exist because the cyberbullies either did not know they were hurting someone else or because they were not college students and, therefore, not included in the statistic of percentage of cyberbullies.

impact of gender

impact on health

Research on correlations between gender and cyberbullying and cybervictimization show inconsistencies, with the majority of studies reporting no difference between males and females in relation to being bullies and victims. However, a few studies propose that, on average, there are more female victims than male victims.1 This finding is in contrast to traditional bullying, where research shows that, compared to girls, boys are more involved as bullies and as victims.

self-esteem

Traditional bullying is usually more aggressive and physical in nature, which could explain why males tend to be more involved in it both as victims and as bullies. Females, though, could be more involved in cyberbullying since it is more psychologically tormenting yet less physically tormenting than traditional bullying.1 However, overall, research has not provided a conclusive decision about the effect of gender differences on cyberbullying and victimization.

Low self-esteem can have a significant impact on an adolescent’s overall health, academic performance, school attendance rates, criminal behavior, and other possibly problematic outcomes. Students who have been cyberbullied are also less likely to become attached to the school and show lower school satisfaction and commitment.

impact of sexual orientation

depression

According to a 2012 study in the American Journal of Public Health, youth who identify as non-heterosexual were more likely to be cyberbullied than those who identified as heterosexual (10.5% vs 6%).5

The impact of cyberbullying is comparable to that of traditional bullying on victims, especially in outcomes such as increased anxiety and distress. Higher levels (up to three times more) of depressive symptoms are seen among victims of cyberbullying as compared to non-victims.9 There have also been associations between being cyberbullied and engaging in self-harming behavior and suicide.5

difference from traditional bullying Unlike traditional bullying, cyberbullying frequently occurs outside of school which makes it hard for school authorities to combat it.6 Unlike in traditional bullying situations that rarely continue beyond school hours and premises, cyberbullying can take place round the clock. Consequently, it can be more pervasive in victims’ lives and can result in harsher and stronger negative outcomes.1 Authors of a 2007 article on cyberbullying published in Massachusetts Aggression Reduction Center’s Publications call it the “perfect bullying crime” because its nature is aggressive but generally does not kill the target(s).7

According to a 2011 study in the American Journal of Public Health, 47% of victims of both cyberbullying and school bullying reported depressive symptoms compared with 33.9% of cybervictims, 26.6% of school bullying victims, and 13.6% of students not involved with either cyberbullying or school bullying. Along similar lines, 15.2% of victims of cyberbullying and school bullying attempted suicide compared to 9.4% of just cyberbullying victims, 4.2% of just school bullying victims, and 2% of those involved with neither cyberbullying nor school bullying.5

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Cyberbullying can be carried out very easily without much thought or planning. Moreover, the cyberbully does not need to be physically strong, self-confident, or socially outgoing.

With almost everyone plugged in online, the cyberbully can easily access his or her “prey” while hiding behind a screen, making it highly unlikely that he or she will be caught. Adults are rarely aware of how frequent cyberbullying occurs, which makes it difficult for them to intervene in the situation.7

left: openclipartvectors/pixabay

; right: original illustration by jenna le

Victims and offenders usually suffer from low self-esteem and there is a statistically significant relationship between self-esteem and both cyberbullying and cyberbullying victimization.8 A 2010 study published in the Journal of School Health found that the relationship between cybervictimization and self-esteem was greater than that between cyberbullying and self-esteem.8 Therefore, victims of cyberbullying tended to have lower self-esteem levels compared to bullies.

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❯❯

overcoming cyberbullying Cyberbullying is especially hard to control because it often takes place anonymously, which reduces an individual’s accountability. Additionally, it is increasingly difficult to take down a website or offensive content on it due to rights of free speech.2 Since technology is ubiquitous and provides several benefits like instant access to information and connecting with others, avoiding communication is not an effective strategy to prevent cyberbullying.

Blocking users or ignoring them can be effective initially, but if these ways do not help, reporting social media posts or pictures online can be another strategy.

reporting

school

The majority of victims of cyberbullying and bystanders do not report incidents to adults or authorities.2 According to a 2006 study published in School Psychology International, a survey conducted about reporting bullying found that students did not report to school authorities because they did not believe that the latter would be able to understand them and help stop cyberbullying when informed. Students also worried about getting in trouble for being at fault or for no reason. They were concerned about possibly worsening the situation and about other students making fun of them. Moreover, they did not want their parents to restrict their access to technology.10

Establishing peer support through speaking with friends and family can help cybervictims deal with the situation better on an emotional and psychological level. However, multiple stakeholders are needed to combat cyberbullying: counselors, legal officials, school administrators and teachers, parents and guardians. For example, schools can establish anti-bullying programs that can be effective if they raise awareness among students about what cyberbullying entails. Student narratives show that many kids do not know of cyberbullying as a form of bullying and consequently do not consider themselves victims.

11 Similarly, sometimes, cyberbullies are not aware that their actions are considered bullying. Moreover, establishing peer support programs can help address cyberbullying by involving the adolescents in sorting out interpersonal problems and training them in conflict resolution, communication with empathy, and problem solving.

However, female cybervictims were more likely to inform authorities about the cyberbullying than were male cybervictims. This could potentially be the case because males tend to be looked down upon if they ask for help or if they share their worries.2 More importantly, there is little to no clarity on whom to report instances to, unlike in traditional bullying where teachers and school administrators act as policing agents.

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For cyberbullying among adolescents, schools play a significant role in preventing and addressing these situations even if they do not arise on school premises. In the United

However, school authorities can often be reluctant about getting involved with occurrences outside of school such as those involved in cyberbullying, but avoiding handling these situations can profoundly impact the psychological well-being of cybervictims. Public health workers at schools can advocate for cybervictims by counseling them in ways to overcome bullying. Moreover, by working on raising self-esteem among students, school officials can offset some of the negative impacts of cyberbullying.8 professional help Seeking professional help if psychologically impacted can help cybervictims overcome bullying and its toll on their mental health. Since cyberbullying is relatively new, more research needs to be conducted on the efficacy of traditional psychological therapies like cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT), both of which have helped individuals of all ages alleviate levels of distress, depression, anxiety, and psychosis.13

bottom line

left: nb_factory/istockphoto

; right: valco/pixabay

Cyberbullying, which is prevalent in today’s technology-savvy generation, especially among teenagers and young adults, can have a serious impact on the psychological health and well-being of victims. It is important to note that research studies on cyberbullying share a major limitation of being heavily dependent on self-reporting from victims and bullies.

Regardless, various interventions such as implementation of anti-bullying programs and policies at schools can be looked into to help prevent and overcome cyberbullying. t w

References 1.

“Following you home from school: A critical review and synthesis of research on cyberbulling victimization.”

Comput Hum Behav. (2010).

2.

“Cyberbullying in Schools: A Research of Gender Differences.” Sch Psychol Int. (2006).

3.

“Extending the School Grounds? - Bullying Experiences in Cyberspace.” J Sch Health. (2008).

4.

“Cyberbullying among college students: prevalence and demographic differences.” Procedia - Social and Behavioral Sciences. (2010).

5.

“Cyberbullying, School Bullying and Psychological Distress: A Regional Census of High School Students.” Am J Public Health. (2011).

6.

“A cross-cultural comparison of adolescents’ experiences related to cyberbullying.” Educ Res. (2008).

7.

“Just Turn the Darn Thing Off: Understanding Cyberbullying.” Masachussetts Aggression Reduction Center Publications. (2007).

8.

“Cyberbullying and Self-Esteem.” J SchHealth. (2010).

9.

“Psychological consequences of cyber bullying experiences among Turkish secondary school children.” Procedia - Social and Behavioral Sciences. (2010).

10. “ Cyberbullying in High Schools: A Study of Students’ Behaviors and Beliefs about This New Phenomenon.” J Aggress Maltreat Trauma. (2010).

11.

“Bullying in the new playground: Research into cyberbullying and cyber victimisation.” Australas J Educ Tech.

(2007).

12.

“Cyberbullying: Resources for Intervention and Prevention.” Universal Journal of Educational Research. (2013).

13.

“A review of cyberbullying and suggestions for online psychological therapy.” Internet Interv. (2015).

14.

“Cyberbullying among Turkish Adolescents.” CyberPsychol Behav. (2008).

:’( (-:

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States, legislation varies from state to state, but many laws include instructions to schools to implement anti-bullying measures through explicit provisions for cyberbullying, including ways to prevent it and to intervene when necessary.12

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feature

the internet & body image the dangers of social comparison by iris goldsztajn (guest writer from swc body image task force) | design by nezia rahman

total wellness ▪ spring 2016

If you’ve ever compared yourself to someone, whether to one of your peers or to someone on TV, you know that it can often leave you feeling inadequate. Traditional media have been studied at length for the role they play in creating body dissatisfaction, and research often shows a positive correlation between exposure to the “thin ideal” and “muscular ideal”—in magazines, TV shows, and movies, for instance—and body image issues.1 But how many of these concerns are also relevant to the Internet? A 2014 study published in Body Image suggests that regular exposure to online media and social networks can potentially harm our body image and put us at risk for disordered eating, perhaps to an even greater extent than exposure to traditional media.2 This article explores the different ways in which Internet use can affect our physical and mental health, especially in regard to negative body image and the resulting eating patterns

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what causes negative self-perception in the first place?

In Western societies, since the past few decades, the ideas of femininity and masculinity have been closely tied to the thin ideal and the muscular ideal, respectively.

the thin ideal for women If we believe mainstream media, women get supposedly more attractive the thinner they are. Although this ideal has evolved from ultra-thin runway models in the 1990s (think Kate Moss) to the more athletic and slim figures in the Victoria’s Secret Fashion Show (think Kendall Jenner), the pressure for women to lose weight remains. 3 the muscular ideal for men Men are not spared by often unrealistic ideals either. Our culture pressures men to obtain a lean and muscular shape in order to demonstrate their masculinity. One of the main issues with these pressures is that masculinity is itself a societal construct—that is, a widely accepted idea that has little to no relation with actual biological factors. 45

traditional media Women who are exposed to the thin ideal in commercials tend to experience worsened mood and body dissatisfaction, because they compare themselves to the images they see.

These women are heavily made up, digitally altered, and are often chosen for their almost impossibly slim physique.6The same is true of music videos featuring thin, idealized women, which seems to cause female viewers to compare themselves extensively to these on-screen figures and produces a noticeable negative effect on their body image.7

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left to right: sergiu bacioiu/flickr,bill gracey/flickr, joe desousa/flickr, noora a-t/flickr

the role of traditional media vs. online media in body comparison

online media Outlets such as magazine websites, YouTube and Netflix make comparing ourselves to “perfect” celebrities even easier, since they are so readily available. This puts us at risk for behaviors such as disordered eating or excessive exercising. A 2012 study published in Eating Behaviors found that college women used image-focused websites four times more than they read magazines, which implies that most comparison to media figures we engage in today happens online. We are exposed to the thin ideal on the Internet much more than in traditional media.8

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the role of social networks in social comparison Research has found a consistent correlation between social media use and body dissatisfaction.9

facebook According to a 2015 research review published in Current Opinion in Psychology, Facebook seems to have the worst impact on users’ self-esteem. If one doesn’t spend a lot of time on the social network, the effects are minimal, but frequent use is likely to worsen one’s body image.9 A 2015 study published in Body Image proposes that this negative effect of social media, and of Facebook especially, is mediated by heightened social comparison.10 On social media, you are exposed to hundreds of people’s best pictures and updates, which makes comparing yourself to them almost inevitable. The same researchers found that frequent Facebook users reported comparing themselves to their peers, although not always negatively. On the other hand, these users almost always compared themselves negatively to celebrities, based on their appearance.10 Remember: Facebook users are not presenting their everyday reality, but an idealized version of it. Facebook pictures are often extensively edited, so when one compares oneself to his or her friends, he or she is internalizing an unrealistic goal of attractiveness or success.9

is negative body image really so bad? mental health Negative body image is in no way negligible. A 1994 study published in the Journal of Social & Clinical Psychology linked exposure to the thin ideal with “depression, stress, guilt, shame, insecurity, and body dissatisfaction.”11 This means that when you are regularly exposed to mass media (including online media), your self-esteem is likely to take a blow and affect all other areas of your life. mental health resources If your body image begins to affect you in ways that impede your everyday life, remember the resources that are available to you on campus: don’t be afraid to talk it out—with your friends, with your RA, or with the UCLA Counseling and Psychological Services (CAPS).

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physical health In time, your mental health is likely to affect your physical health—and vice versa. A body of studies has established the internalized thin ideal as a causal factor for constant dieting.

This ideal is also correlated with eating disorders, including bulimia.11,12 Bulimia nervosa is an eating disorder that causes patients to binge-eat and purge (make themselves throw up or exercise excessively, for instance).13 It’s important to remember that all bodies are different, and that you should aspire to be your healthiest self, not look like someone else entirely.

Otherwise, your body image issues will cause you to be less healthy, not healthier.

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okay, but isn’t this a ‘girl’ problem?

There are more studies about women’s body image than there are about men’s, which could potentially skew our beliefs.

men’s body image People often assume that only women suffer from eating disorders and body dissatisfaction, but this is far from the truth. Although women tend to be the most prone to social comparison, internalization of unrealistic beauty standards, and negative body image, media and the Internet can also hurt men’s self-esteem.5 The media (both in print and online) also promote an ideal male shape, which young men proceed to internalize. Researchers in a 2015 study published in Eating Behaviors observed a tendency in millennial men to desire a thin or lean, muscular body, because this is perceived as the ideal model of masculinity, as mentioned before.14 disordered eating in men Another common myth is that men don’t get eating disorders.

In 2007, a study published in Biological Psychiatry estimated that 0.3% of men had suffered from anorexia at some point in their lives, 0.5% had suffered from bulimia, and 2% had suffered from binge eating disorder. Although these percentages are lower than those for women (0.9%, 1.5%, and 3.5%, respectively), they are still significant.15 As for the causes and consequences of eating disorders, some appear to be similar for men and women.16

Although it’s likely that the millennial generation will spend more time online in the near future, understanding the possible consequences of this exposure is important.

Rather than comparing ourselves to others, we should strive to become our healthiest, happiest selves. With that in mind, if you or a friend is suffering from the handicapping consequences of internalizing a certain ideal body, seeking out professional help is the quickest, safest way to reclaim physical and mental health. tw

References 1.

“The role of the media in body image concerns among women: A meta-analysis of experimental and correlational studies.” Psych Bul. (2008).

2.

“Social comparisons on social media: the impact of Facebook on young women's body image concerns and mood.” Body Im. (2014).

3. “‘A Losing Battle: Effects of Prolonged Exposure to Thin Ideal Images on Dieting and Body Satisfaction.” Com Res. (2011) 4.

“Masculinity.” Oxford Bibliographies. (2011).

5.

“The thin ideal, depression and eating disorders in women.” Behav Res Ther. (1989).

6.

“Body Image, Mood, and Televised Images of Attractiveness: The Role of Social Comparison.” J Soc Clin Psych. (2000).

7.

“Thin Ideals in Music Television: A Source of Social Comparison and Body Dissatisfaction.” Int J Eat Dis. (2004).

8.

“Does the Internet function like magazines? An exploration of image-focused media, eating pathology, and body dissatisfaction.” Eat Behav. (2012).

9.

“Social Media and Body Image Concerns: Current Research and Future Directions.”

Cur Op Psych. (2015).

10.

“Negative comparisons about one's appearance mediate the relationship between Facebook usage and body image concerns.” Body Im. (2015).

11.

“Adverse Effects of the Media Portrayed Thin-Ideal on Women and Linkages to Bulimic Symptomatology.” J Soc Clin Psych. (1994).

12.

“Thin-Ideal Internalization: Mounting Evidence for a New Risk Factor for BodyImage Disturbance and Eating Pathology.” Cur Dir Psych Sci. (2001).

13.

“Bulimia Nervosa-Symptoms.” webmd.com. (2016).

14.

“Media internalization and conformity to traditional masculine norms in relation to body image concerns among men.” Eat Behav. (2015).

15.

“The Prevalence and Correlates of Eating Disorders in the National Comorbidity Survey Replication.” Biol Psych. (2007).

16.

“Eating disorders in college men.” Am J Psych. (1995).

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top and bottom: original illustration by nezia rahman; riight: original illustration by nezia rahman

the bottom line:

feature

video games: to play or not to play?

total wellness â–Ş spring 2016

by jeffrey yeung| design by eunji song

Many advise against getting too involved with video games, but others argue that video games can actually benefit our health. With such polarizing opinions on the relationship between video games and health, it only seems appropriate for us to delve into both sides of the issue. This article tackles the crux of video games: what are they, what purposes do they serve, and most importantly, how might they be harmful or beneficial to our health?

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what are video games?

Video games are, essentially, human interactions with a user interface on an electronic device. They refer not only to games played on a personal computer, but also to games run by a console or an arcade machine.1 They range from Super Smash Bros. Brawl on the Wii to Mario Kart DS on the Nintendo DS to Tetris on a laptop. Some video games are designed for educational purposes, while others are designed only for entertainment. Some creators focus their games on strategy, while others care only about appealing to the general public and profiting as much as possible.1 “Video games” is a broad term, and it encompasses many different genres, like action, adventure, and sports simulation.

There are two main subfields of video games apart from arcade games: console games and computer games. Console games are games that require the use of a console, which is a specialized device that displays the visuals.2 Consoles include the Wii or the Xbox and other systems that generally require the use of a controller. Computer games, on the other hand, are games that are played on a computer or a laptop. Most computer games require the use of a keyboard and some sort of navigation device like a mouse or a trackpad.3 Think back to the times you scrambled to get to the next level in 2048 or Tetris when you were eager to kill some time.

polarizing opinions

total wellness ▪ spring 2016

cover: marcin milewski/pexel left top: thomas meijer/flickr

In today’s society, it’s not too clear whether video games are beneficial to our health.

This article attempts to address this question by taking a look at both sides of the issue.

How do we determine which side to take? What are the arguments for each perspective?

33

the case against video games

When considering the negative effects of video gaming, several sentiments come to mind. Some effects, like greater levels of aggression, are more widely suggested. But what are some of the subtler harmful effects associated with video gaming? Below are some examples of the ways that gaming can, both directly and indirectly, harm our well-being: greater levels of aggression We may have heard our friends complain about their significant others being way too invested in video games such as Call of Duty. In reality, it seems that these sorts of violencebased games may actually lead to greater levels of aggression, especially when played alone. A 2011 study published in the Journal of Adolescent Health tested the outcomes of 287 girls playing video games individually and playing video games with their parents.4 Researchers concluded that the former group was associated with heightened internalization, increased aggressive behavior, and lower levels of prosocial behavior, meaning that those participants tended to bottle up their emotions and exhibit antisocial behavior. On the other hand, the latter group was associated with decreased levels of internalization and aggressive behavior. The results suggest that gaming by oneself leads to higher levels of aggression.4

physical setbacks In addition, it seems that those who spend too much time gaming may also experience adverse physical effects. A 1997 study in the Canadian Journal of Psychiatry explored the effects of video games and found that they were associated with increased heart rates as well as higher risks of seizures and tendinitis, a condition in which the tissue connecting muscle to bone becomes inflamed.5

total wellness â–Ş spring 2016

diminishing sleep and child growth Some video games can also have negative impacts on our sleep rhythms and growth patterns, at least in childhood. A 2007 study in Pediatrics explored the impacts of excessive computer game exposure on sleep patterns and memory performance of school-aged children and concluded that computer games affect a child’s sleep patterns and deteriorate verbal cognitive and memory performance.6 Children who played computer games excessively showed lapses in learning and reduced amounts of slow wave sleep, which refers to deep sleep in stage 3.6

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the case for video games

With the negative effects associated with video games, the argument that video games may actually benefit our daily lives may be overlooked. In spite of these damaging effects, however, it’s always important to consider both sides of any issue and to understand that there are two sides to every story. Below are some reasons that video games may actually be conducive to our health: fighting depression Possibly one of the greatest benefits of gaming is that is potentially associated with fighting depression. A 2015 study in BMC Geriatrics involved elderly participants that played Wii bowling twice a week, with up to three other people for a combined period of six weeks.7 Participants experienced higher levels of social support, a sense of belonging, as well as an enhanced sense of meaningful social interaction.

With more success and practice, Wii bowling also helped with cultivating higher levels of self-esteem.7

physical outcomes Some researchers also suggest that certain video games may help with increasing physical capability. A 2005 study from the British Medical Journal explored the use of video games for physiotherapy as well as occupational therapy for physically disabled children.8 The research conducted reveals a reduction in hand pain, as well as therapeutic benefits in adults with spinal cord injuries, people with severe burns, and people with muscular dystrophy, a hereditary condition marked by progressive weakening and wasting of the muscles.8,9

In a 2013 study from PLoS One, 42 post-graduate medical students completing their residencies in general, vascular, and endoscopic surgery were split into two groups, with only one group training with the Nintendo Wii.10 After four weeks, the medical residents in the Wii group showed significant improvements in surgical performance while the control group maintained the same surgical skills, suggesting that short bouts of Wii gaming may help with training young surgeons.10 In fact, it seems that games on the Nintendo Wii in general might help with dexterity because they typically require the use of a control. Active Wii games, for example, improved 22 stroke patients’ speed and strength without any major side effects.11 After a two-week course of therapy, the patients who had played Wii games could reach and grab objects such as a can of soda 7 seconds more quickly than those who only played recreational games.11

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total wellness ▪ spring 2016

manual dexterity

how to enjoy video games without harming health The evidence both for and against video games points towards one common theme: that video games can either help or harm our bodies depending on the way we play them. With this in mind, we might find it useful to start focusing on games that don’t involve too much physical activity and violence. Below are a few ways in which we can enjoy gaming with educational and collaborative benefits as well.

games that’ll satisfy mama, too

participate in collaborative games

To achieve the best of both worlds, we could invest our time in games that are specifically designed to boost our cognitive abilities. Online games such as the real-time strategy game StarCraft may enhance our capacity to solve problems and boost our brain’s flexibility. When played with a time limit, games like StarCraft may also prompt us to think more quickly on our feet. With this in mind, it might be beneficial for gamers to focus on puzzle-oriented games.12

If developing aggressive behavior is the main concern with gaming for you, then it might be worthwhile to consider playing games that focus on teamwork and collaboration, requiring multiple members for success. Next time you’re in a rut, you could call on your family members to play some Wii tennis with you. That way, you’ll develop stronger relationships with your family as well as build your communication skills.

You’ll also have a fun time and even engage in physical activity for a while!13

try out board games

bottom line As we’ve seen, there are are both pros and cons to engaging with video games. However, some video games seem to have more mental and physical benefits than others, so we should focus our efforts with gaming on embodying the famous proverb —“everything in moderation.” With whatever we do, it is of utmost importance that we remember to balance it out with other activities. There is no hard-set conclusion as to whether video games help or hurt us, and more professional research needs to be conducted before we can reach a scientific explanation about how video games affect our health. In the meantime, enjoy the video games that you do play, but remember to not go overboard! t w

References 1.

“Computer and Video Games.” sciencedaily.com. (n.d.).

2.

“Console Games.” webopedia. (n.d.).

3.

“Personal Computer Games.” webopedia.com. (n.d.).

4.

“Game on... Girls: Associations Between Co-Plyaing Video Games and Adolescent Behavioral and Family Outcomes.” J Adolescent Health. (2011).

5.

“Is Mr. Pac Man Eating our Children? A Review of the Effect of Video Games on Children.” Can J Psychiat. (1997).

6.

“Impact of Singular Excessive Computer Game and Television Exposure on Sleep Patterns and Memory Performance of School-Aged Children.” Pediatrics. (2007).

7.

“The Effects of Playing Nintendo Wii on Depression, Sense of Belonging and Socail Support in Australian Aged Care Residents: A Protocol Study of Mixed Methods Intervention Trial.” BMC Geriatr. (2015).

8.

“Video Games and Health: Video Gaming is Safe for Most Players and can be Useful In Health Care.” Brit Med J. (2005).

9.

“NINDS Muscular Dystrophy Page.” ninds.nih.gov. (2015).

10.

“Play to Become a Surgeon: Impact of Nintendo Wii Traning on Laparoscopic Skills.” PLoS One. (2013).

11.

“Some Games May Boost Brain’s Flexibility.” webmd.com. (2015).

12.

“Wii Games Get Heart Group’s Seal of Approval.” webmd.com. (2010).

13.

“Brain Exercises and Dementia.” webmd.com. (2014).

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left: jasongoto/flickr

total wellness ▪ spring 2016

If playing specifically for entertainment, you could also divert your attention to board games like Monopoly or Mah Jong instead. Board games help us to kill time and cure boredom without the potential side effects of cultivating higher levels of aggression.14 Additionally, board games may help with preventing dementia by stimulating the brain and allowing us to make social connections with others.14

feature

smart learning! finding a balance in technology use by

jamie shin| design by amir ljuljanovic

total wellness ▪ spring 2016

What’s the first thing we take out when we sit down in our lecture halls? Not our textbook, but rather our laptop or smartphone. It’s no wonder that we are thought of as the digital generation, a generation defined through its experience of digital computer technology. As technology use is rapidly progressing, debates about its effects on our learning are heating up, with topics ranging from attention span to performance in the classroom. Of the 92% of U.S. adults owning cellphones, 68% own a smartphone, one of the most rapidly growing forms of technology.1 Smartphones allow a mixture of Internet and online social networking (OSN) use. This article covers both sides of the argument on the effects of technology on learning, focusing on the Internet and OSN, and discusses how you can find a balance between the two.

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what is technology?

Technology is the application of scientific knowledge to practical purposes such as machines or applied sciences.2 It’s most common in our everyday lives in the form of smartphones, the Internet, and video games. Smartphones and the Internet add onto the growth of online social networking (OSN), especially among the young adult population. Apps like Facebook, Instagram, and Snapchat are examples of mainstream OSN.

technology’s effect on learning abilities attention span

what is attention span?

Attention span is the amount of concentrated time one can spend on a task without becoming distracted. It plays a part in information maintenance, a crucial factor in effective learning.

Also, lack of attention causes the brain to fail to acquire information, hindering students from actively attending to the information and transferring it to different contexts.

total wellness ▪ spring 2016

effects of technology in the classroom A 2012 study in Computers in Human Behavior observed undergraduate students who split their time between OSN and class and concluded that higher attention span is correlated with less time spent on OSN.3 Students who use OSN during class are more likely to get confused about topics covered in class and fall behind on following instructions. We know from experience that one Facebook session during a lecture means we’re likely to be lost during the remainder of the lecture.

The results of this study also imply that increased levels of attention deficit (lower attention span) have a negative impact on academic performance.3 In addition, 87% of teachers in a 2012 survey have noticed that as technology devices are becoming more accessible, students are becoming more easily distracted, a sign of shorter attention spans.4 Teachers note that technology usage is not only hindering concentration in classroom settings, but also impairing the overall ability to face academic challenges. effects of technology during study time Technology has been altering attention levels even outside the classroom. Readily available technological devices such as smartphones and tablets can be a distraction when it comes to building effective study habits. In a 2013 study in Computers in Human Behavior, researchers found that 75% of college-age students checked text messages every hour or less and 35% checked OSN equally often. In addition, students who were more easily distracted were prone to do more multitasking (e.g. checking Facebook, text messaging) than students who were less distracted. The students who accessed OSN more often had overall lower GPAs than those who avoided it.5

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memory

what is memory?

Memory is our brain’s ability to encode, store, retain, and recall information and past experiences. More relevant to the topic of learning, memory is what gives us the capacity to learn.6 effects of technology It’s hard for many of us to imagine a life without Google, especially because devices such as laptops and smartphones make Googling that much easier. Search engines and the ready availability of information have become such a given in our lives that they’re beginning to change the way we seek, retain, and possibly even recall information. The results of a 2015 study in the European Journal of Neuroscience show that Internet searching is associated with lower accuracy and confidence in recalling information in comparison to traditional book searching and learning.7 The study concludes that in terms of effective learning, the negative consequences of the Internet outweigh its advantages. Although Internet searching increases convenience, it is also closely associated with lower accuracy and confidence levels in recalling information.

The Internet and its various search engines and databases provide us with another source of external memory. A 2011 study from Science suggests that we are becoming increasingly dependent on the Internet and our computers because our memory processes have begun to adjust to the new computing and communication technology.8 Rather than being able to recall information on our own, we are more likely to remember where we can access the information online.8 So much of our information comes from and depends on an Internet connection that the Internet has literally become our friend. To examine the impact of access to the Internet on memory, researchers in a 2015 study published in Consciousness and Cognition asked students general knowledge questions (e.g. What is the capital of France?).9 Compared to the control group with no access to the Internet, the experimental group with access to the Internet attempted to answer less questions and responded more frequently with “don’t know.”9 The study concludes that although access to the Internet can increase the quality of information, it can also decrease the feeling of knowing and the willingness to voluntarily answer, both critical elements of effective learning.9

Many studies conclude that instead of helping people retain information, technology encourages new learning techniques to store and retrieve memories. However, some researchers disagree that this poses a hindrance to learning. Researchers of a 2012 study in Computers & Education surveyed nearly 400 college freshmen and found that there is only a weak negative relationship between Internet use and learning.10

learning outside the classroom Older adults, especially parents, are very concerned about the effects of new technologies on the developing brain. A 2014 article in Trends in Cognitive Sciences addresses this concern by outlining the various positive effects that different aspects of the Internet can have. For example, there is a positive relationship between moderate Internet use and participation in “real-world” activities such as sports and clubs. OSN can increase adolescents’ social connectedness by helping them communicate with friends. Highly connected networks like the Internet can also facilitate the spread of information but do not allow the students to obtain the strategies needed to generate correct information.11

learning inside the classroom Technology can be used to enhance learning—it doesn’t always have to be a distraction if used methodically and in moderation.

When students are given a problem to solve and allowed access to the Internet, the Internet can increase both motivation to look for answers and the quality of these answers. When used correctly, Internet-based education can increase mastery of subjects by encouraging12:

cover: Pavan Trikutam/unsplash left: ; rIght: seb_ra/istockphoto

❯ Shorter, more frequent practices compared to more crammed, less frequent ones ❯ Students learning at their peak time of day ❯ Intellectual sifting through information to promote critical thinking

Clickers and video podcasts are practical ways to enhance learning through technology. Many students on campus are familiar with clickers, remote controls that are used to answer questions in class and engage in active discussion. According to a 2012 article published in Sage, clickers promote interactive learning, encourage attendance with participation points, and give the instructor instant feedback.13 Video podcasts are another common technological tool used for learning. In video podcasting, lectures are recorded and uploaded onto a website where students can rewatch them at their own convenience.

The results of a 2012 Computers in Human Behavior study show that the benefits of video podcasts include positive control over learning, improved study habits, and increased learning performance.14 Students can use video podcasts to review previous lectures before exams and exert more control over the environment in which they learn.

be a smart user! ❯ Increase time management by training yourself to maximize time. If you have trouble writing everything down in a planner, you can use online calendars to send reminders and apps to organize assignments and your daily schedule. And if you are interested, attend workshops to explore more ways to manage time. ❯ Engage in ample physical activity to balance out time spent on gadgets. Exercise can increase your ability to focus on studying. ❯ Instead of multitasking during study time, designate short “technology” study breaks. Setting aside time to use technological devices can reduce distractions.5w

summary of technology & learning In a 2005 article from the International Journal of Instructional Technology and Distance Learning, researchers focused on the changing trends in learning. Some researchers claim that technology use via the Internet and OSN is not only influencing our ability to learn, but also altering the way we learn and even our thinking processes. Information development is rapid and knowledge is constantly growing and evolving. With new information being released in shorter time spans, knowledge becomes obsolete much faster. Therefore, it’s not a surprise that the focus is shifting from know-how and know-what to know-where—knowing where to find the knowledge needed.15 Both sides of the argument have partial validity: technology that allows us to Google anything and everything gives us the advantage to access a vast range of information but the downside is that we have grown to be heavily dependent on it and have forgotten what it is to be unplugged and offline.

Losing touch with life offline means that our unique ability to think and make decisions for ourselves is slowly diminishing.8

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technology for learning

bottom line Technology is everywhere, from your classroom to your dorm room! It is no wonder that limiting your technology use can be difficult. Studies suggest that technology use via the Internet and OSN tends to lower our attention spans and damage our memory processes. Now, the question seems to be what is the solution to this problem that we face on a daily basis. The key is to find balance in technology use by knowing the limits and being a smart user. There is no need to have a negative attitude toward technology! A balance of a positive attitude toward technology and controlled use of technological devices can enhance your technology-driven learning experiences.tw References 1.

“Technology Device Ownership: 2015.” pewinternet.org. (2015).

2.

“Technology.” oxforddictionaries.com. (2016).

3.

“Effect of online social networking on student academic performance.” Comput Hum Behav. (2013).

4.

“Part V: Teachers’ Concerns About Broader Impacts of Digital Technologies on Their Students.” pewinternet.org.

(2012).

5.

“Facebook and texting made me do it: Media-induced task-switching while studying.” Comput Hum Behav.

(2013).

6.

“What Is Memory.” human-memory.net. (2010).

7.

“Behavioural and brain responses related to Internet search and memory.” Eur J Neurosci. (2015).

8.

“Google Effects on Memory: Cognitive Consequences of Having Information at Our Fingertips.” Science. (2011).

9.

“Answers at your fingertips: Access to the Internet influences willingness to answer questions.” Conscious Cogn.

(2015).

10.

“The digital natives as learners: Technology use patterns and approaches to learning.” Comp Educ. (2013). vvv “Effects of Internet use on the adolescent brain: despite popular claims, experimental evidence remains scarce.” Trends Cogn Sci. (2014).

12.

“Why internet-based education?” Front Psychol. (2015).

13.

“Clickers in the Classroom: A Review and a Replication.” Sage. (2012).

14.

“Exploring the use of video podcasts in education: A comprehensive review of the literature.” Comput Hum Behav. (2012).

15.

“Connectivism: A Learning Theory for the Digital Age.” Int J Instr Technol Distance Learn. (2005).

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what do your peers think about ... technology and health?

The following results come from a survey of 54 UCLA students on Bruin Walk at our Volume 16, Issue 1 Launch Event. The actual research and information on these topics can be found throughout this issue. strongly agree

agree

neutral

disagree

strongly disagree

9%

13%

7% cyberbullying is a prevalent issue

52%

videogames can be beneficial to your health

52%

37%

24%

20%

late-night cell phone usage is harmful to your sleep

41%

35%

20% 19%

radiation from phones is associated with cancer

using social networks can lead to poor body image

39%

48%

24%

22% design by jackie nguyen

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total wellness â–Ş spring 2016

13%

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donâ&#x20AC;&#x2122;t let your cell phone disturb your sleep

video games: to play or not to play?

chinese medicinal soups for the soul

smart learning!

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:

Sandi Chiu, MSOM, LAc, Education Coordinator, UCLA Center for EastWest Medicine

call in the cauliflower

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

is your phone hazardous?

Leeka Kheifets, PhD, Professor of Epidemiology, UCLA Fielding School of Public Health

cyberbullying: being mean behind the screen

Sean Young, PhD, MS, Executive Director, University of California Institute for Prediction Technology, Executive Director, UCLA Center for Digital Behavior, Assistant Professor of Family Medicine, UCLA David Geffen School of Medicine

Adam B. Blake, PhD Student in Cognitive Psychology, UCLA Department of Psychology

copy-edits and review

Payam Mirfendereski, Omid Mirfendereski, Christopher Phan, Nancy Vu

layout revisions

Alison Jeng, Jackie Nguyen

total wellness â&#x2013;Ş spring 2016

Ravi Aysola, MD, Director, UCLA Pulmonary Sleep Medicine Program, Director, UCLA Santa Monica Pulmonary & Sleep Medicine Clinic, Assistant Clinical Professor, UCLA David Geffen School of Medicine

cover & table of contents

Designed by Alison Jeng, Jackie Nguyen

Lisa Christensen, PhD, Staff Psychologist, UCLA Counseling and Psychological Services

the internet & body image

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

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