What a Pain! by Total Wellness Magazine

total wellness

a ucla student wellness commission publication

what a pain! a guide to painkillers

how to prevent insect bites and other pesty problems

understand your

food cravings pick the right headphones:

ear health top picks to stay

fit with friends

fall 12 | vol 13 | issue 1

editor’s note Welcome to Volume 13 of Total Wellness! As always,

Certainly, our minds play a large role in governing how we feel and often, we are our own worst critics. Sometimes, looking back to our past mistakes can be helpful in terms of helping us improve and grow. Yet, negative rumination, detrimental recurring negative thoughts, can be hazardous to our health and interfere with our normal activities. But what exactly is rumination and when is it good for us? Uncover the good, bad, and the ugly of rumination and tips on how to cope with negative rumination on page 8. For some, thoughts about food cravings can be both a source of distraction and guilt. However, having cravings doesn’t have to be as painful as some make it out to be. In fact, allowing yourself to occasionally indulge responsibly can be more beneficial for you than a restrictive diet. Read more about why we get cravings and how to determine whether a craving is worth satisfying on page 21.

We always love curious readers so if you have a question you want answered, a myth you want busted, an ingredient you want decoded, or any general suggestions, please email totalwellnessatucla@ gmail.com! While Total Wellness has been promoting health and wellness on campus since the 90s, it’s only been since 2009 that we’ve transformed this organization from a humble student newsletter of a few writers and editors into a full blown, high-quality magazine publication with not only writers, designers, and editors, but also an extensive leadership team. As we continue to grow, we’re developing even more resources to serve and connect with our readers. Missed out on our previous issues? Read online at http://issuu.com/totalwellnessmagazine. Want to learn more about Total Wellness? Visit http://www. totalwellnessmagazine.org. Interested in useful and fun health facts? Browse our Facebook page and like us on Facebook.

In What a Pain!, we hope to make dealing with all of life’s complications a little less painful. From how to identify, prevent, and treat insect bites (page 36) and how to manage ADHD or simple concentration problems (page 15), this issue features numerous articles for self-help and provides resources for those looking for professional assistance or group support. Whether it’s dealing with headaches or mental health problems, Total Wellness is here to translate the scientific literature into comprehensible terms, elucidate useful resources, and collaborate with healthcare professionals to assure our information is accurate and up-to-date.

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we’re here to help make healthy living a little less confusing, a little bit more manageable, and a lot more fun. In addition to our previous columns, including In the News, Q&A, Get Active, Mind Matters, and Body in Focus, this volume has the added columns of Mythbusters! and Decoding the Nutrition Label to further dispel common health misconceptions and make navigating the food label a little less daunting.

In this issue, we dig deeper into pain and nuisances that can get in the way of day-to-day life. While we often take for granted what our natural response to pain can do for us – allowing one to withdraw a hand quickly from a hot stove or realize the presence of a misplaced tack on the floor and avoid injury, when our normal pain circuits get out of hand, we certainly feel the effects and hope to mitigate our discomfort. For most, headaches, migraines, back pain, cramps, and other common ailments typically call for a trip to the medicine cabinet for a few painkillers. Yet, with so many options, how do you know which to select, and how do they actually work? Tired of taking pills for your pain and looking for other options? Explore the guide to painkillers and alternatives on page 26.

Stay pain free, happy, and healthy,

Shannon Wongvibulsin Director and Editor-in-Chief

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.

leadership

karin yuen Co-Art Director

barbara wong Co-Art Director

Nabeel Qureshi Finance Director

angela hao Assistant Finance Director

Judy Jeung Outreach Director

Fritz Batiller Webmaster

Kevin Sung Assistant Webmaster

total wellness â&#x2013;Ş fall 2012

cindy la Managing Editor

words from the commisioner It is truly an honor to serve

UCLA as this year’s USAC Student Wellness Commissioner (SWC) and help Total Wellness (one of the 12 committees within SWC) grow and reach out to both UCLA and the wider community. As a freshman, I would have never imagined taking on this role as a USAC officer in charge of 12 committees and task forces with over 250 staff members. In fact, I still have a vivid memory of approaching the USAC booth at freshman orientation and thinking there was absolutely no way I would get involved in student government at UCLA. Yet, I’m glad I decided to join the SWC Student Health Advocates (SHAs) in my first year, became an SWC Executive Board Intern during my sophomore year, moved onto being a member of the SWC Executive Board as Publicity Chair and now Student Wellness Commissioner and elected student government official. It has been an amazing experience thus far, and I couldn’t be happier to have the opportunity to positively impact the student body and make the healthy choice the easy choice for the UCLA community.

total wellness ▪ fall 2012

This year, the commission aims to ensure that our returning committees continue to thrive and provide the student body with the information, resources, and motivation to be healthy physically, mentally, and emotionally. The two task forces, which are new positions in this year’s commission, were created to address health issues that are affecting the student body, but previously weren’t getting any or enough attention. For example, the SWC Body Image Task Force is dedicated to promoting positive body image on campus, and enabling students to feel comfortable in their bodies. The flagship event of the task force this year will be I <3 My Body Week, during Winter Quarter. The SWC Student Health Investigative Task Force aims to shed light on behaviors that are increasingly common for college students, but may have dangerous health effects, such as the use of academic performance enhancing drugs and high caffeine intake. It will be a busy year for SWC, but we are excited to bring events and programs year round that will benefit the health and wellness of the student body! I hope that as you enjoy this latest issue of Total Wellness, give kudos to the amazing writers, designers, and leadership who put it together, and find the inspiration and knowledge you need to lead the healthiest lifestyle possible! Stay happy and stay healthy, Bruins! Warm Wishes,

Cassarah Chu SWC Commissioner

total wellness Director and Editor-In-Chief Co-Art Director Co-Art Director Managing Editor Finance Director Assistant Finance Director Outreach Director Webmaster Assistant Webmaster

Shannon Wongvibulsin Barbara Wong Karin Yuen Cindy La Nabeel Qureshi Angela Hao Judy Jeung Fritz Batiller Kevin Sung

Staff Writers Savannah Badalich, Leslie Chang, Julia Duong, Julie Escobar, Harini Kompella, Sofia Levy, Lawrence Liem, Tiffany Lin, Jennifer Miskabi, Samantha Mojica, Brian Khoa Nguyen, Lillie Luu Nguyen, Jaclyn Portanova, Anahit Poturyan, Chalisa Prarasri, Nabeel Qureshi, Nicole Tu Design Karen Chu, Coco Liu, Keziah Pagtakhan (Intern), Catrina Pang (Intern), Kristen Sadakane (Intern), Jennifer Shieh, Annie Theriault, Rebecca Wang, Barbara Wong, Shannon Wongvibulsin, Karin Yuen Advisory & Review William Aronson, MD

Professor, UCLA School of Medicine

Susan Bowerman, MS, RD, CSSD

Assistant Director, UCLA Center for Human Nutrition

Leah FitzGerald, RN, FNP, PhD

Assistant Professor, UCLA School of Nursing

Dena Herman, PhD, MPH, RD

Adjunct Assistant Professor, UCLA School of Public Health

Eve Lahijani, MS, RD

Nutrition Health Educator, UCLA Bruin Resource Center

Melissa Magaro, PhD

Clinical Psychologist, UCLA Counseling and Psychological Services

Lilia Meltzer, RN, NP, MSN

Lecturer, California State University, Long Beach

William McCarthy, PhD

Adjunct Professor, UCLA School of Public Health

Rena Orenstein, MPH

Assistant Director, Student Health Education

Allan Pantuck, MD, MS, FACS

Associate Professor, UCLA School of Medicine

Raffi Tachdjian, MD, MPH

Assistant Clinical Professor, UCLA School of Medicine

Elisa Terry, NSCA-CSCS

FITWELL Services Program Director, UCLA Recreation

Alona Zerlin, MS, RD

Research Dietitian, UCLA Center for Human Nutrition

Total Wellness is a free, student-run, biquarterly publication published 7 times a year and is supported by advertisers, the Arthur Ashe Student Health and Wellness Center, the On Campus Housing Council (OCHC), the Student Welfare Commission (SWC), UCLA Recreation, and the Undergraduate Students Association (USAC). 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 www.swc.ucla.edu Subscription, back issues, and advertising rates available on request Volume 13, Issue 1 © 2011 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.

contents IN EVERY ISSUE 2 Editor’s Note 4 Words From the Commissioner 6 In the News 7 Q&A 46 Decoding the Nutrition Label 47 Credits

DEPARTMENTS mind matters 8 Rumination: The Good, the Bad, and the Ugly get active 12 Get Fit with Friends! mythbusters 15 ADHD: Myths and Misunderstandings eat right 21 Cravings: They Don’t Have to be All or Nothing

total wellness

ON THE COVER

what a pain!

26 36 21 43 12

a ucla student wellness commission publication

a guide to painkilers

how to prevent insect bites

understand your

food cravings pick the right headphones:

ear health top picks to stay

fit with friends

Painkillers Insect Bites Food Cravings Ear Health Fit with Friends

26 Pain, Pain, Go Away: A Look at Painkillers and Their Impact on Health 32 Meet your Meat: An Investigation into Antibiotic Use in Livestock 36 Another One Bites! 39 Vegan Eats: It’s not Easy Eatin’ Green 43 Never Fear, Protect your Ears!

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cover: shutterworx/istockphoto; right: fotografiabasica/istockphoto

FEATURES

fall 12 | vol 12 | issue 5

in the news

what’s happening in health? by shannon wongvibulsin | design by karin yuen

RESEARCH AND NEW FINDINGS

Recent research conducted at the University of Chicago Medical Center and published in the Annals of Internal Medicine found that an individual’s fat cell’s ability to respond to insulin is related to the amount of sleep the person obtained the night before. In the study which was conducted in a sleep lab, the researchers simulated the conditions of sleep deprivation (by allowing their subjects to sleep only 4.5 hours a night for four consecutive nights) and compared the fat cell’s response to insulin after sleep deprivation with the response after four consecutive nights of 8.5 hours of sleep. The investigators found that not only were the fat cells’ response to insulin reduced by 30% but insulin levels were almost three times higher after sleep deprivation compared with after 8.5 hours of sleep. Although the study discovered a relationship between insufficient sleep and insulin resistance, further research is necessary to establish whether a cause-and-effect association exists between the two.

Tainted Steroid Medication Results in Fungal Meningitis Outbreak

As of mid-November, the U.S. Centers for Disease Control (CDC) report on the fungal meningitis (a non-contagious but possibly deadly spread of fungus through the blood to the central nervous system) outbreak indicated 33 dead and 480 ill due to tainted steroid medication used to treat arthritis and back pain from the New England Compounding Center. More than 14,000 patients received injections from the compounding pharmacy and are at risk of being affected by the fungal meningitis outbreak. As a result, the CDC has issued warnings to these patients to be attentive to any signs of meningitis, including fever, vomiting, and sensitivity to light.

total wellness ▪ fall 2012

High Blood Pressure related to Brain Damage Even for Young Adults

A study conducted at UC Davis and recently published in The Lancet suggests that even moderately high blood pressure in twenty and thirty-year-olds can result in structural damage to the brain by the age of forty. The scientists analyzed systolic blood pressure data and brain scans from the Framingham Heart Study (a project of the National Heart, Lung and Blood Institute and Boston University) and discovered that increased systolic blood pressure was linearly related to brain deterioration. Although it has been recognized that hypertension is a risk factor for not only cardiovascular disease but also dementia, this study further emphasizes the importance of maintaining a healthy blood pressure level since elevated blood pressure may be responsible for damaging effects on the brain starting from a much younger age than previously understood.

AT UCLA

NUMBERS

percent of deaths in the United States are caused by diseases of the heart

80 90

percent of the vitamin D in the body is typically obtained from sun exposure

UCLA will Go Tobacco-Free April 2013

Starting on April 22, 2013, no smoking will be allowed on campus and UCLA will join the 800+ colleges and universities nationwide that have already adopted a tobacco-free policy. In an effort to make UCLA a nonsmoking campus, UCLA is also collaborating with the Los Angeles County Department of Health to help smokers quit and also provide free two-week starter kits of nicotine patches. Because tobacco use and secondhand smoke are the leading causes of preventable diseases worldwide, numerous leaders of the UCLA community are working towards educating smokers and providing the resources and aid to those interested in quitting. Although UCLA is the first of the UCs to ban smoking, efforts are underway to implement this policy across all UC campuses. t w

pounds: the weight of bacteria in an average adult human body

centers for disease control and prevention; national institutes of health; the new york times

left: spxchrome; right: roel smart/istockphoto

Sleep! It May be a Key Weapon Against Weight Gain and Diabetes

q&a

prop 37: california’s

food fight of 2012

by brian khoa nguyen | design by karin yuen

Q: A:

What was Prop 37 supposed to do?

What became of Prop 37 and the debate around it?

In short, Prop 37 failed to make it off the ballot. However, the percentages of the votes for and against the proposition came very close, reflecting the mixed reception and controversy of food labeling legislation. According to vote.sos.ca.gov, of the citizens who cast their vote, 53.1% (4,845,291) rejected the proposition compared to 46.9% (4,285,787) of the voters that approved its passing; a nearly 6% difference prevented Prop 37’s passage. According to The Huffington Post, California would have been the first state to institutionalized GMO labeling, had it passed Prop 37. In light of the proposition’s defeat, Prop 37 supporters contend that Prop 37 has successfully sparked public discussion about GMO food labeling and that their movement is only gaining momentum and shifting to other states; according to the Silicon Valley Mercury News, signature gathering is taking place for a similar initiative in Washington as well as a petition towards the FDA; Prop 37 supporters also note that President Obama will receive more pressure in his new term to help forward their cause. Nevertheless, Bob Goldberg, a member of the National Academy of Sciences and UCLA Molecular, Cell, and Developmental Biology professor, notes that opponents of Prop 37 will also continue to fight against GMO legislation similar to Prop 37. According to Dr. Goldberg, laws like Prop 37 attempt to unnecessarily label GM products, although reports given by the National Academy of Sciences have shown that many outcomes of genetic engineering are compositionally similar to those achieved through conventional means; the short conclusion was that genetic engineering as a technique is comparable to those such as breeding. “Thus, opponents,” says Dr. Goldberg, “believe anything made through genetic engineering should be addressed on a case-by-case basis rather than by simply how those products were made.”

Q: A:

Where can I get more information about this debate and both sides supporting or negating it?

The political information is still available for the public. For more information regarding both sides, visit www.CArightoknow.org for reasons supporting Prop 37 and www.NoProp37.com for reasons opposing Prop 37. The voter’s guide about Prop 37 can also be accessed at: http://voterguide.sos.ca.gov/propositions/37/titlesummary.htm. t w

got a question? We love curious readers. Send

your question over to totalwellnessatucla@gmail.com and the answer may appear in a future issue.

total wellness ▪ fall 2012

Proposition 37, Mandatory Labeling of Genetically Engineered Food, was an initiative statute voted on the November 6th, 2012 ballot. Its stated purpose was to instill and ensure the public’s fundamental right to know what foods have been genetically engineered and create labels to fully inform customers. According to the California’s Official Voter Information Guide, Prop 37 required that all food products composed from “plants or animals with genetic material changed in specific ways” be labeled and furthermore prohibits marketing those same products as “natural” or “naturally made;” however, exempted from said labeling are certain products, such as animals and derived products that have been fed genetically engineered food among other exceptions in the legislation. The labels themselves could change between products but would appear essentially under either of two categories: “genetically engineered” and “partially produced with genetic engineering.” The former label would be designated for raw products mainly produced via genetic manipulation while the latter would be meant for processed products with some genetically engineered ingredients. Enforcement on truthful labeling would have been entrusted to the Department of Public Health and begin July 1st, 2014. In addition, all manufacturers, retailers and associates would be required to maintain detailed records of any unlabeled products for traceability and origin. Prop 37 also enabled consumers to file lawsuits against members of the food industry for damages equivalent to the total retail price per package of the product in question, although consumers did not necessarily have to indicate the specific damages in their claims.

Q: A:

mind matters

rumination:

the good, the bad, and the ugly

original illustration by rebecca wang

total wellness â&#x2013;Ş fall 2012

by nabeel qureshi | illustration and design by rebecca wang

rumination: the what and the why

rumination: the good

Are you constantly looking back at your past failures? Do you see yourself revisiting the same mistakes, losses, and failures, not really getting any closure on them? Does this cause you to feel worse about yourself, maybe even construing neutral situations as negative? This is rumination at work. Rumination is a silent mental health issue that is commonly overlooked. While rumination literally means to go over the same thoughts casually and slowly, it is something completely different psychologically. According to WebMD, psychological rumination “involves dwelling and brooding about themes like loss and failure, causing you to feel worse about yourself.” In fact, constantly rethinking that below-average midterm grade or feeling down-in-the-dumps about a missed opportunity can actually be a serious psychological problem if left unchecked and unregulated.

Like most psychological states, rumination cannot be definitively said to be good or bad. In fact, there are many instances where ruminating on thoughts and problems can actually be greatly beneficial. According to a 2010 study in the Journal of Social and Clinical Psychology, if ruminative thoughts contain action-focused thoughts, they can actually help performance improve on repeated trials of a task. Participants in this study were given tasks to complete that they could either pass or fail. Those who ruminated on their failures and focused on how they could improve or change their actions to produce successes actually showed a greater degree of error correction and goal attainment. Participants who were more inclined to ruminate and reflect back on the fact that they failed instead of reflecting on actions they took that caused the failure did markedly worse in improving their success rate by the end of the study.

Why would anyone ruminate? It seems horrible: rethinking past failures, pains, and heartbreaks over and over again, but the truth is everyone is affected by rumination. To make things more complicated, rumination is not always a negative process. According to the American Psychological Association, not only is rumination common, it can actually be beneficial if one properly re-examines the past. What some would term “good” rumination can actually benefit mental wellbeing by helping someone solve problems or deal with social situations, while “bad” rumination can cause self-sabotage (or self-fulfilling prophecies) and start a cycle of negative thought that can lead to depression. Many people ruminate to gain insights into their thoughts or even to try to solve a problem. On the same token, rumination can lead to the breakdown of selfesteem and a higher level of anxiety and depression, just to name a few of the many negative consequences that can make rumination “bad.” Most importantly, rumination is something that can be understood, broken down, and handled appropriately. Read on to see how rumination can be positive, how it can harm your mental wellbeing, and how to deal with it.

rumination involves dwelling and brooding about themes like loss and failure, causing you to feel worse

about yourself

”

As it stands, rumination is actually a very adaptive and helpful behavior. Not only does it help fix mistakes, it allows people to reflect on themselves and have a greater sense of wellbeing.

An important caveat to this, however, is the fact that rumination, like all things, is best in moderation and if focused in the correct areas. To the ruminating individual, negative rumination can seem similar to positive rumination and there is no clear cut way to know when rumination is a good thing and when it is bad. But, by understanding in which situations it can be good versus bad, it is possible to recognize how it affects you.

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“

psychological

In addition to error corrections and goal attainment, rumination has actually been shown to help regulate strong emotions. In a 2012 study in Anxiety, Stress, and Coping, participants who engaged in a form of rumination called “reflective pondering” were better able to regulate strong negative emotions than participants without a history of rumination. Researchers tested participants by placing them in negative social situations and found that reflective pondering, which includes turning your focus inward to solve conflicts, helped participants regulate their emotions better than acceptance of their social situation. Both avenues require no tangible interaction with the negative social situation they were caught in, but those who participated in reflective pondering were better able to leave the situation with less stress and anxiety than if they had just accepted the situation and moved on.

rumination: the bad

rumination: the ugly

The cornerstone of negative rumination is its emphasis on negative thoughts and attitudes. Unlike action-oriented thoughts, negative thoughts about personal attitudes and past failures can lead to self-degradation. This often leads to a reduction in self-esteem, which, when coupled with negative rumination, can create a self-fulfilling cycle that reduces selfesteem. In a 2012 study in Personality and Social Psychology, individuals with self-esteem problems were far more likely to engage in negative rumination, resulting in further reduction in self-esteem. Participants who already had low self-esteem were instructed to ruminate over a tough personal failure and were asked to grade their self-esteem before and after. Participants with already low self-esteem had a greater reduction in self-esteem than those who did not enter the study with low self-esteem. In addition, those who had low self-esteem continued to ruminate over the experience much longer than participants who did not have self-esteem issues. This research is especially important for college students who, according to the American Psychological Association, have greater issues with self-esteem than most other populations, especially when self-esteem is based on external sources, such as successes or failures.

The ugly truth about rumination is that it is difficult to deal with and overcome, especially when the effects are negative. The American Psychological Association recognizes the difficulty of overcoming rumination, and presents many ways to help those who feel their negative thoughts are lingering and negatively affecting their mental health.

Additionally, a 2003 study in Cognitive Therapy and Research reported that participants who exhibited dysphoric rumination, which centers on anxiety, stress, and unease, had a much harder time concentrating if they ruminated than when they were presented with other common distractors, such as loud noises. Furthermore, while ruminating, they had a much harder time concentrating and keeping their attention on their assigned tasks, which included studying for a mock exam According to the American Psychological Association, anxiety, depression, and unease in school are ranked higher than any other mental health issues on college campuses. Because of this, students have a much higher chance of experiencing negative rumination than many other populations.

tips for dealing with rumination 1. set smaller, realistic goals One of the first things any mental health professional would recommend to patients who exhibit high degrees of rumination is practicing the setting of many small, easily attainable goals. By setting small goals that can easily be attained instead of lofty goals that are hard to produce results for, people can feel a greater sense of accomplishments by working their way up to their main goal. For instance, if someone wants to complete a marathon, it is more advantageous to have a plan with many small distance goals in mind so that they can build up to completing a marathon. If the goal is just being able to run a marathon with no small goals in the way, it is much easier to fail and thus reflect on failures. 2. take small actions In line with setting small, easily attainable goals, it is recommended that those who ruminate should take small actions to solve a problem, rather than try to find a “fix all” method to problem solving. By solving a problem step by step, tangible progress can be seen and problem solving becomes much easier. This allows people to “do” something about the problem instead of “thinking” about a problem, making problem solving easier as well. Even if the problem is not solved, people can see the steps they have taken and gain some success and positive reinforcement from that. It is analogous to solving a difficult math problem. Instead of trying to solve the problem as it is presented, more progress can be made and greater success can be achieved if the problem is done step-by-step. Each step helps inform the next and presents a greater chance of solving the problem than by looking at the problem and trying to solve it as is.

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For those whose rumination stems from self-esteem issues, setting up a reward system has been shown to greatly reduce ruminative thoughts. By setting up a reward system in conjunction with setting small, easily attainable goals, people are able to be rewarded and have a greater motivation to complete future goals, which leads to a greater instance of success and a reduction of personally perceived failures. This also presents another vehicle for self-esteem, which helps the root cause of ruminative thoughts.

original illustration by rebecca wang

3. reward yourself

4. rethink the situation A final way to tackle rumination is by reappraising situations and negative thoughts to reduce their negative impact on mental wellbeing. Reappraisal literally means re-estimating the value, quality, or worth of a person, situation, or object. It has profound psychological benefits when dealing with rumination. This is one of the hardest ways to deal with rumination but once it is mastered, it is very effective at stopping ruminative thoughts at the source and stopping the cycle of continually revisiting past failures and negative emotions.

campus resources: UCLA Counseling and Psychological Services (CAPS) UCLA has always placed a strong emphasis on helping the mental health of its students and faculty. If rumination is something you struggle with or have found to be a practice you cannot easily shake, Counseling and Psychological Services (CAPS) provides students with an easily available place to get one on one help, participate in group therapy, and a source for information on many of the mental health problems students face while at UCLA. For more information on the services CAPS provides, how they can help, and how to schedule an appointment, visit www.counseling.ucla.edu or call (310) 825-0768. They are open Monday through Friday from 8 AM to 5 PM. t w

Annual Conference for

Integrative Medicine

Int

Date: Saturday, 02/02/13 Time: 9AM-3PM Place: UCLA NRB Auditorium Featuring: • John Weeks The Integrator Blog • Ping Ho, MA, MPH UCLArts and Healing • Lawrence Taw, MD UCLA Center for EastWest Medicine • And many more! If interested in attending or volunteering, please visit http://studentgroups.ucla.edu/ncam or http://exploreIM.ucla.edu.

Annual Conference for

Integrative Medicine

Int

Date: Saturday, 02/02/13 Time: 9AM-3PM Place: UCLA NRB Auditorium

•M ind -Bo dy •

If interested in attending or volunteering, please visit http://studentgroups.ucla.edu/ncam or http://exploreIM.ucla.edu.

• rch esea re • R a C h t Heal Wellness •

ine dic Me ese n i Ch

total wellness ▪ fall 2012

Nut ritio n

Featuring: • John Weeks The Integrator Blog • Ping Ho, MA, MPH UCLArts and Healing • Lawrence Taw, MD UCLA Center for EastWest Medicine • And many more!

get active

get fit with friends! by leslie chang | design by karen chu

Since Fall Quarter is the best time to meet new people and make friends, the best way to nurture those friendships and keep fit is to get

left: scottdunlap/istockphoto; right: appleuzr/istockphoto

total wellness â&#x2013;Ş fall 2012

out and exercise together. Since UCLA is located in Los Angeles which has great year-round Southern California weather, exercising is a breeze and possible both indoors and outdoors. For many students at UCLA who donâ&#x20AC;&#x2122;t have their own transportation, several of these locations are easily accessible by bus. Check out these great group activities and get active!

John Wooden Center There is a large variety of classes offered at the Wooden Center and if students don’t want to exercise alone, there are great group exercise workouts. Many of these exercises are located at different times and there is a good chance a group of friends will be able to take a class together. These classes are interspersed throughout the day so fitting them into a busy schedule should be easy. For example, the earliest class starts at 7:45 AM and the latest class begins at 8:15 PM. Some of these classes include Bhangra Bollywood Workout, Flamenco Fitness, Hula Hoop Workout, Spinning, Tae Bo, and Zumba. There are even a few classes offered on the weekends. To take advantage of the many classes offered, recreation members can purchase a $25 fitness pass for the quarter which allows them to drop in on classes. There is also a lot of great exercise equipment available at the Wooden Center and as a current student, usage is free with a BruinCard. Location: The John Wooden Center is located near the Bruin Bear statue and can be reached at (310) 206-8307. Hours are: MondayThursday: 5:30am-12:45am; Friday: 5:30am-9:45pm Saturday: 9:00am-7:45pm Sunday: 9:00am-10:45pm. BruinCards are required for entry.

Hollywood Sign Hike Few things are more eponymous with Los Angeles than the Hollywood sign. For new and old residents of UCLA, the Hollywood sign is a great place to visit with friends and take a picture or two. This hike is not very long - around 4.3 miles and is classified as easy, taking between one to three hours to complete. This hike is also a great way to socialize with a group of friends or even your furry best friend. Getting sunshine can be great while hiking but make sure to bring adequate protection from the sun. Remember to bring sunscreen, a hat and a bottle of water. Also, wear comfortable shoes as footwear is important even when embarking on a fairly easy hike.

Sunset Recreation Center is a great way to have fun with friends who live in the dorms or close to them. It is like a small park located in the middle of the dorms and a great place to meet up with friends and exercise, sunbath or do homework. For those who want to get active, there is a grassy area which can be used for activities such as Frisbee or football. In addition, there is a sand volleyball court where people can compete to see who can spike the hardest. This recreation center also has two pools and students can use them for leisure swimming or individual lane lap swimming. Location: There are two entrances to the Sunset Recreation Center. One is near Hedrick Hall and the other is near Sunset Village. The actual address is 111 De Neve Drive, Los Angeles, CA 90095. BruinCards are required for entry.

Camping/ Backpacking Trips For more adventurous individuals, UCLA recreational sports hold backpacking trips as part of their “Wilderness Outings.” This is a great way to bond with old friends or make new ones as the group works together to gain an education about the outdoors. Getting outside has also been found as a way to stimulate serotonin (a chemical the body releases which stimulates happiness). In a 2007 study published in Neuroscience, bacteria found in the soil called Mycobacterium vaccae has been proven to induce serotonin production in the brain of mice. While playing in the dirt might muddy your clothes, it can also brighten your mood. Experienced guides will teach adventurers about camping, cooking and living in the outdoors. In addition, most of these trips include group gear, transportation, and food. All of these trips are held during the weekends or during breaks, which make it easy for students who have busy weekday schedules and classes to fit these activities into their schedules. A few of the past locations include: Yosemite, Sequoia and Kings Canyon National Park, Malibu Creek State Park, and Joshua Tree National Park. For more information about these trips check out: http://www. recreation.ucla.edu/ and click on the Outdoor Adventures link for a list of trips and details.

total wellness ▪ fall 2012

Location: There is no direct bus route to this location so driving is the best option for getting to the trail area. Drive up to the top of N. Beachwood Dr. and park in the dirt lot with the Hollyridge Trail sign. From there follow the trail signs and the well worn path.

Sunset Canyon Recreation Center

If your group of friends includes diehard sports fanatics, an excellent way to get together weekly and play as a team is participating in intramural sports. Each quarter UCLA offers a variety of sports that can be played individually or with a team. Some of the sports that have been played include: flag football, indoor soccer, volleyball, dodgeball, and basketball. In a 2010 study published in Medicine and Science in Sports and Exercise, researchers found that playing in club sports increases mental health and life satisfaction as compared to people who exercised alone. Therefore, it might be more beneficial to exercise through a team sport than playing solo. Another benefit of joining an intramural team is that all of the facilities used are located on campus, making them easily accessible to students. In addition, most of the competition times are late in the afternoon or at night, which is compatible with academic schedules. Matches are played once a week per team, which makes it a fairly low commitment sporting event. For more information check out http://www.recreation.ucla. edu/ and click on the Intramural Sports link for registration and quarterly sport details.

UCLA Marina Aquatic Center

total wellness ▪ fall 2012

For people who love water sports, there are plenty of great group activities offered at this facility. For groups of less than 10 people, kayaking is free for BruinCard holders and people can choose to ride alone in a single kayak or ride with a friend in a double kayak. In addition, the Marina offers equipment such as paddleboards, sailboats and electric boats which can be rented out to students for a nominal fee. The Centers for Disease Control and Prevention (CDC) has reported that water sports can be enjoyed for long periods of time without increased joint or muscle pain; therefore, these aquatic activities are less deleterious to the body. And, if a group of friends is interested in learning a new water sport, the Marina offers lessons for sailing, kayaking, rowing, surfing and windsurfing. Location: Location: The Marina is located at 14001 Fiji Way, Marina del Rey, CA 90292 and can be contacted at (310) 823-0048. Nondrivers, students can take the Line Three Big Blue Bus from the Ackerman Terminal loop and get off at the Lincoln Blvd and Fiji Way. From there, stay on Fiji Way until you see a sign for the UCLA Marina Aquatic Center. Bruincards are required to use the facility.

Venice Beach Boardwalk Venice Beach is completely different from the academia of UCLA and is an enjoyable place to relax with friends while participating in light exercise. It is a great place to bike ride or rollerblade and Venice has a great path for these activities that extends all the way from Marina Del Rey, through Venice and ending in Santa Monica. The path winds around Venice Boardwalk and is pleasant to bike with friends and admire in the scenery. This is not a very high intensity workout since this path is flat and wide so even beginners can use it comfortably. The Mayo Clinic states that leisurely biking burns around 292 calories per hour and rollerblading burns 548 calories per hour for a 160 lb person. Although specific calories burned per individual differs, this is a great way to include some moderate aerobic exercise in your life. Bike and rollerblade rentals are fairly inexpensive and range from five to nine dollars per hour and are convenient for students who do not own their own equipment. These rental locations are located close to the beach and are easy to find. Location: There are many shops around the Venice Beach area. Here are are three: ❯ Venice Beach Station: 100 Venice Way Venice, CA 90291 (310) 399-1499 ❯ Bike Curious Rentals: 34 Windward Ave Venice, CA 90291 (310) 396-1166 ❯ Venice Bike & Skates: 25 Washington Blvd Venice, CA 90292 (310) 301-4011 The best way for non-drivers to get there is taking the Number 1 Big Blue Bus from Ackerman terminal and getting off at Windward Ave and Main Street. From there, students can take a short walk to these bike and/or rollerblading rental locations or use their own equipment. t w

left: appleuzr/istockphoto; right: peter booth/ istockphoto

UCLA Intramural Sports

mythbusters

ADHD:

myths and misunderstandings by julie escobar | design by jennifer shieh and barbara wong

Do you get distracted easily? Have a hard time focusing or paying attention during conversations, listening to others, or while reading? Are you impatient or often feel restless? Do you lose track of time and forget things like appointments or obligations? Are you careless, disorganized, or take risks frequently? If you answered â&#x20AC;&#x153;yesâ&#x20AC;? to most of these questions and find these behaviors so severe that they interfere with your daily life, it is possible you have ADHD.

total wellness â&#x2013;Ş fall 2012 15

total wellness ▪ fall 2012

Attention deficit/hyperactivity disorder (commonly referred to as ADD or ADHD) is a neurobehavioral disorder that affects children, teenagers, and adults. While ADHD is characterized by developmentally inappropriate levels of inattention, impulsivity, and/or hyperactivity, symptoms vary from person to person and may alter with age. Individuals with ADHD often experience difficulty concentrating and staying focused, which can get in the way of managing schoolwork, maintaining jobs, sustaining relationships, and completing simple tasks. Many people do not realize they have ADHD and can often blame their struggles on stress, or the fast-paced routine of everyday life. Others may be afraid to admit they have ADHD because of the negative stigma or common misconceptions surrounding the disorder.

signs and symptoms

associated with adult adhd: 1. Has difficulty staying focused; easily distracted by extraneous stimuli 2. Tends to make careless mistakes; disregards attention to detail 3. Has trouble starting and completing tasks; does not follow-through 4. Disorganized in daily life; messy; loses or misplaces items

what causes adhd?

5. Has poor time management

The underlying cause of ADHD is unknown, but research shows genetics plays a large role. According to the National Institute of Mental Health and the Centers for Disease Control and Prevention, results from international studies of twins show that ADHD runs in families and are linked to certain genes. Other risk factors include: brain injury, environmental exposures such as alcohol and tobacco use during pregnancy, pesticides, premature delivery, and low birth weight. Although sugar was believed to have been a possible link between ADHD and increased activity, studies with children receiving sugar and a sugar substitute, showed no difference in behavior. Food additives, such as artificial colors and preservatives, are currently being investigated as sources of hyperactivity.

6. Fails to keep promises or commitments

diagnosis and treatment

12. Impatient

Individuals are diagnosed based upon medical examinations and behavioral rating scales that fit the diagnostic criteria for ADHD. Mental health, childhood behavior, and social experiences are examined, while interviews with friends, family, partners, and other associates may also be called into question. In order for an adult to be diagnosed with ADHD, symptoms must have been present in childhood before the age of seven, and continued throughout adulthood. There are no forms of ADHD that develop in adulthood or only affect adults. Adult ADHD is an extension of childhood ADHD, but by no means are they the same. Symptoms usually manifest themselves differently with age. Hyperactivity, for example, is usually a predominant symptom in childhood ADHD but decreases in adults. Current treatment focuses on reducing the symptoms of ADHD and improving daily functioning. Treatment includes one or a combination of the following: stimulant medications, psychotherapy, and education or training of social skills. ADHD medications are often prescribed for adults with ADHD, however, special considerations should be made when mixing stimulants with other medications for physical illnesses (i.e. diabetes or cardiovascular disease) or for anxiety and depression.

7. Does not seem to listen when spoken to directly 8. Acts without thinking; impulsive 9. Has difficulty in engaging in slow-paced leisure activities 10. Restless; needs to move around 11. Uncomfortable with doing things at a slow, steady pace; often rushes through activities or tasks

co-existing conditions Individuals with ADHD are prone to have other related psychiatric conditions. According to research from the Harvard/NIMH study, “Adult ADHD symptoms often coexist with other mental and emotional disorders, such as depression or anxiety, and can significantly impair a person’s ability to function productively.” Learning disabilities, anxiety, depression, and bipolar disorder are just a few of the illnesses associated with ADHD. For this reason, it is important to recognize symptoms of ADHD and seek treatment early for a better outcome.

right: ivan bliznetsov/istockphoto

what is adhd?

common myths about adhd myth #1: adhd is not a real disorder

myth#2: adhd is a disorder of childhood

ADHD has been recognized as a serious public health problem by numerous institutions including the National Institute of Health, Centers for Disease Control and Prevention, Department of Education, and the American Medical Association just to name a few, as affecting a large number of children and adults. In 2011, the Centers for Disease Control and Prevention reported that the percentage of children (ages 5 to 17) in the United States who have ever been diagnosed with ADHD has risen from 7% (from data collected between 1998 to 2000) to 9% (from data collected between 2007 to 2009).

Although symptoms of ADHD are most prevalent amongst children and can improve with age, it is a lifelong condition that can last into adolescence and adulthood. Published in the American Journal of Psychiatry (2006), the Harvard/NIMH National Comorbidity Survey Replication (NCS-R) found 4.4% of adults, ages 18 to 44 in the United States, also experience symptoms and some disability due to ADHD. The survey investigated the need for long-term follow-up assessments of children with ADHD to monitor the disorder in adolescence and adulthood, noting that because “ADHD assessments have been traditionally targeted to children, ADHD is difficult to diagnose in adults.” Despite affecting more than 11 million adults in the United States population alone, people continue to assume ADHD is strictly a childhood condition. To complicate matters further, symptoms may change and present themselves differently as individuals grow older. As a result, criteria and symptoms for adult ADHD are slightly different than symptoms found in children. Read more under Diagnosis and Treatment.

Many people struggle with the idea of ADHD as a real and valid disorder because everyone can experience moments of inattention, distractibility, impulsive reactions and decisions, or display a lack of self-control. Further, there is no single medical test that will confirm whether someone does or does not have ADHD. Only through a detailed diagnostic process which analyzes a person’s social behavior and medical history can the presence of ADHD be confirmed. Those diagnosed with ADHD have deficits in their ability to maintain attention and to inhibit impulsive or hyperactive behaviors. ADHD is a chronic disorder with severe symptoms that persist throughout an individual’s lifetime. People who meet certain ADHD criteria represent an extreme on a continuum of behaviors that may be misunderstood and often co-exist with other mental conditions. Overdiagnosis is another concern from critics of ADHD. The increase in diagnosis could be from increased public awareness of the disorder, but this belief cannot be proven. Thus, increased trends do not reflect the fact that more children and adults have ADHD now than ever before, but more are being diagnosed because of the increased ability to detect such a disorder. With increased public awareness however, individuals may be prone to self-diagnose and to misunderstand the severity of symptoms that are required to receive a physician’s diagnosis. Despite suspicion and criticism, many individuals who have the disorder and are not diagnosed with ADHD because children can develop secondary problems such as anxiety or depression. Thus, many must cope with ADHD into adulthood without medication or treatment.

total wellness ▪ fall 2012 17

There are 3 types of ADHD, depending on the strength of particular symptoms the individual experiences:

predominantly inattentive

Individuals find it difficult to finish a task or keep organized, are easily distracted, and forget details of daily routines. Individuals are less likely to act out and exhibit fewer than six symptoms of hyperactivity and impulsivity, as determined by their physician. ADHD may be overlooked due to quiet appearance and/or personality.

combination

Combination is the most common form of ADHD in which persons exhibit six or more symptoms of inattention and six or more of hyperactivity and impulsivity.

predominantly hyperactiveimpulsive

Individuals fidget and talk a lot, or find it especially hard to sit still. Restlessness and impulsivity are also common, and individuals may be more prone to accidents and injuries than others. Individuals exhibit less than six symptoms of inattention, as determined by their physician.

seek professional help for more information!

total wellness ▪ fall 2012

❯ Lines are available 24/7 #: (310) 825-0768 ❯ CAPS offers a number of resources specifically focused on issues that pertain to attention problems ❯ Programs include: Procrastination and Perfectionism, Essentials of Time Management workshops, Finding Focus group ❯ http://www.counseling.ucla.edu/ ❯ Location: John Wooden Center West, with the main entrance facing the Intramural Field ❯ Hours: Monday through Friday from 8 AM to 5 PM.

Center for Disease Control and Prevention (CDC) sponsors the National Resource Center, a program of Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) ❯ http://www.chadd.org/ ❯ Call center #: (800) 233-4050 (National Resources Center) Attention Deficit Disorder Association ❯ http://www.add.org/

right: jamie carroll/istockphoto

UCLA Counseling and Psychological Services (CAPS); student mental health center

taking control of your adhd: self-help ideas While not everyone with ADHD expresses the same symptoms or experiences the same problems, they all struggle to function and cope in everyday life. If you have ADHD, everything from finishing class projects on time and studying efficiently to keeping up with work, family, and friends can seem overwhelming and exhausting. Thankfully, there are ways to get your ADHD under control, such as improving daily habits, identifying your strengths, and implementing techniques for better organization and communication with others.

1. To Manage Stress and Boost Your Mood exercise and spend time outdoors – Take a friend and try something new! i.e. Yoga or a team sport. get plenty of sleep – Stick to a sleep schedule and avoid caffeine and exercise before bed. eat right – Eat small meals, avoid sugar, consume fewer carbohydrates, and increase your protein intake. 2. To Get Organized and Control Clutter develop structure and neat habits – Create space and use storage bins or closets to avoid misplacing small items like keys or bills. use a day planner – A planner will help manage your time, and prioritize your schedule. create lists – Lists will help you be more goal-oriented and you can cross out tasks you have already completed. tame your paper trail – Set up a filing system to avoid paper clutter and confusion in order to find what you need easily.

5. To Improve Your Relationships take responsibility – ADHD or not, you make up half of your relationship. Understand that it can be difficult for your friend or partner to handle situations by themselves when you are not involved or physically/mentally present. improve your communication – Talk things out with your partner/friend/family member. Listen actively and don’t interrupt; ask questions at the appropriate times instead to show them you’re paying attention. educate friends and familiy about adhd– Educating your loved ones about how ADHD affects your social and interpersonal skills can resolve potential conflicts, and they may be more willing to accommodate your behavior. t w

3. To Manage Your Time and Stay on Schedule understand time – Keep track of time by using a watch or alarm, and allot yourself limited amounts of time for each task. give yourself more time than you need – For every thirty minutes you think you will need, add ten. plan to be early – Show up early to appointments or class, and set reminders to make sure you leave on time. learn to say no – Impulsiveness can lead many ADHD adults to agree to too many projects or commitments. Turning things down may improve your ability to accomplish tasks and keep the appointments you already have.

total wellness ▪ fall 2012

4. To Stay Focused and Productive at Work get organized – Use colors and lists to organize and prioritize certain tasks and duties. end distractions – Minimize external commotion; try sitting away from loud speakers or near people who like to chat during work hours. stretch your attention span – Move around to prevent restlessness and fidgeting, and repeat verbal directions given to you to make sure you got it right. If you’re at a meeting, take good notes for future reference.

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eat right

cravings: they don’t have to be all or nothing

by harini kompella | design by barbara wong

Multiple studies confirm it: cravings – intense desires to eat specific foods – are a natural and essential part of our lives. According to a 2007 study published in the International Journal of Obesity, 52 to 97% of individuals studied have reported having food cravings. A 2012 Appetite study reports dietary restraint can actually reduce one’s self-control when it comes to eating. A 2010 Eating Behaviors study suggests that avoiding cravingassociated thoughts leads to bingeeating and obesity trends. Dr. Michelle May, a board certified family physician from Phoenix, Arizona, and author of Eat What You Love, Love What You Eat, claims that people are depriving themselves of certain happy-making neurotransmitters by avoiding given food yearnings. What’s the common factor between these studies? There are positive results in giving into cravings, in a healthy fashion. Forbidding food cravings all-together, on the other hand, is not healthy. As it turns out, those cravings everyone gets could simply be the body sending a message, and not necessarily a bad one.

y g n

s e d

total wellness ▪ fall 2012

right: burwell and burwell photography/istockphoto

why do we even get cravings? What do these cravings which people get at all times of the day and night even mean? There are actually several possibilities:

❯ LACK OF NUTRIENTS: A craving could mean the body

lacks certain essential nutrients. As a result, the brain signals a person which foods are needed to receive those nutrients.

❯ RESTRICTIVE DIETS: Similarly related to the above idea of malnutrition, purposely removing certain elements from diets can cause one to have more cravings. When leaving out key parts of the food pyramid, such as carbohydrates, proteins, or fats all together, one tends to end up having more cravings for that particular food type. For example, according to a 2001 Behaviour Research and Therapy study, people who struggle with bulimia were more likely to bingeeat more often due to caloric deprivation.

❯ EMOTIONS: It is not coincidence that one’s food choices

often vary with his or her moods. The increase in number of cravings often goes hand-in-hand with “emotional eating.” Specifically, when someone is experiencing the blues, he or she may crave certain types of food that are full of natural pleasure-causing chemicals. For example, chocolate contains serotonin and anandamide, which are neurotransmitters associated with happy feelings. As a chocolate bar enters one’s stomach, the body responds with a rush of endorphins. Also, we are overall hardwired to eat for emotional reasons; there is often an emotional connection with being fed, starting from the moment we’re born. Dr. May explains how our mother holding us close to feed us after we are born forms an emotional connection between eating and love. Last, but not least, sometimes people have cravings simply because they want a given food item. There may not always be a biological, scientific reason that people desire certain foods at given times. While studies are being done on cravings, understanding of cravings and people’s food habits are only starting to be understood. In other words, “Sometimes you may crave a food just because you want it – and there is nothing wrong with that,” according to Eve Lahijani, MS, RD, a nutrition health educator at the UCLA Bruin Resource Center.

total wellness ▪ fall 2012

left: subjug/istockphoto; right: burwell and burwell photography/istockphoto

❯ BLOOD SUGAR LEVELS: Skipping meals will make one’s blood sugar plummet. It is important to eat meals at regular intervals, ideally with protein, vegetables, carbohydrates, and healthy fats, along with snacks in between to keep the blood sugar in check. Heavy exercise will similarly lower blood sugar. With lower blood sugar, the body wants to replenish its glycogen stores through carbohydrate intake, increasing the frequency of cravings for one who is not wellnourished. Additionally, if one skips meals in an attempt to save calories and then go straight to, say that dessert he or she has been craving, the body’s blood sugar will spike, but then crash, resulting in that trip back to the counter for seconds and thirds.

❯ SMELLS: The fact that “90% of the taste is from smell” has been rather well acknowledged by now, as confirmed by The Smell & Taste Treatment and Research Foundation. Thus, smell can get one hooked onto a certain type of food. As a 2001 review published in Nature explains, the pathway smells take after reaching receptors in the nose is greatly based in the brain, and this overall perception of flavor involves many sensory and motor systems connected with this nervous system pathway. Furthermore, these processes get interrelated with the limbic system (which takes part in our emotions), further driving one’s cravings.

the negative consequences associated with avoiding cravings What may happen if one never listen to his or her cravings?

❯ Too rigid of a diet can result in feelings of deprivation,

which may feed into those negative emotions one is already experiencing. ❯ A restrictive diet can prevent those happy-causing neurotransmitters – serotonin and anandamide – from those commonly craved foods from entering the body and brain, resulting in a vicious cycle of negative feelings. As Dr. May explains, it is counterproductive to not eat for emotional reasons. ❯ Avoiding cravings all the time may lead to bingeing, particularly because of nutritional deprivation. The aforementioned 2001 Behaviour Research and Therapy study of the relationship between bulimics and food cravings suggests that the onset of bulimia begins with too low of a calorie intake, but then bulimics get into a cycle of mood swings associated with cravings and confusion over whether to avoid them or not. ❯ According to a study published earlier this year in Appetite, those who strongly restricted themselves from food, including those they would generally crave, found it harder to avoid attractive food placed in front of them, leading to higher chances of disinhibited eating – eating beyond one’s control – which is possibly a contributing factor to the widespread prevalence of obesity. ❯ A 2010 Eating Behaviors study of the link between food thought suppression and weight reported that those who tried to block any food-related thoughts possibly impaired the individuals’ ability to maintain a healthy weight. The results of this study suggested that such thought suppression also predicts experiences and behaviors that may be related to overeating and obesity. Such research seems to indicate that the complete avoidance of food cravings may negatively impact weight and eating habits more than once thought.

deciding if the craving is worth satisfying Giving into a craving here and there is very different from constantly binging on that one food item and lacking any control over those hankerings. Here are some ways to determine if this is one of those times to give into a food desire, and to make the most of it if you do so:

1: Do the “Four-Really” Test

Do the “Four-Really Test”: As Dr. May suggests, ask yourself if you really, really, really, really want it. If the answer turns out to be no, avoid reaching for that food item, otherwise you’re likely to eat more of it due to lack of satisfaction. If you do really, really, really, really want it – enjoy the food item by eating as mindfully as you can.

2: Decide if Your Stomach is Physically Ready for this Craving

Is your stomach physically ready for this craving? ❯ Have you had your main meals? Have you gotten your protein, vegetable, carbohydrates, and healthy fat servings? ❯ This takes care of the main nutrients that the body may be missing out on. ❯ Eating well by following these guidelines will make your dessert or other food item of choice more emotionally satisfying. ❯ These types of food will keep your sugar level in check, allowing you to control cravings in the long run.

3: Keep Portion Size in Mind

Research by Brain Wansnk, a PhD from Stanford University in consumer behavior, the founder and director of Cornell University’s Food and Brand Lab, and author of Mindless Eating: Why We Eat More Than We Think, has shown that the first bite of that desired food item is always the most satisfying. The more you eat, the less gratifying it is; thus, you do not need to eat large portions. For example, consider eating a few smaller pieces of a chocolate bar rather than the whole bar at once.

total wellness ▪ fall 2012

4: Try Distracting Yourself

Are you not able to get your mind off it? Try to take on another activity, such as, for instance, taking a brief walk, or catching up on emails. Simple distractions can help ward off your appetite for a given food item, and delaying gratification may help lower the frequency of cravings. If the craving remains, though, it may be a sign that your body needs this food, and/or you simply want it.

the final verdict

total wellness ▪ fall 2012

The United States Department of Agriculture (USDA) suggested Dietary Guidelines actually allows an individual to eat some food high in sugar and/or fat, simply provided that he or she is also staying well-nourished throughout the day. As the University of Rochester Medical Center states, so long as 80% of one’s food intake is healthy, it is okay to enjoy foods that are not necessarily healthy, but which satisfy his or her desires. Remember, though, that if you are going to have the food you’re craving, you should actually enjoy it. It’s best not to watch TV, do your homework, go on Facebook, etc. while eating. Remove all distractions. If you let these distractions get in the way, then all the benefits are forfeited, since the reason you are eating based on your craving in the first place is no longer met. As a result, you will be more likely to reach for more food. Finally, the bottom line is don’t feel guilty! Again, that defeats the purpose of needing to enjoy the food craving you gave into, and can lead to the earlier mentioned negative consequences. Enjoy your food, eat, and then move on. If you do feel your cravings are getting out of control, consider journaling to better understand the source of these cravings. t w

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"Pain adds rest unto pleasure, and teaches the luxury of health."

total wellness ▪ fall 2012

left: sergey galushko/istockphoto; right: fotografiabasica/istockphoto

total wellness ❯❯ on the cover

– Martin Tupper

feature

pain, pain, go away:

a look at painkillers and their impact on health by chalisa prarasri | design by barbara wong

Headaches, cramps, back pain, fever, joint pain - all we have to do is reach into

fotografiabasica/istockphoto

total wellness â&#x2013;Ş fall 2012

the medicine cabinet and pop a pill or three for relief from these nuisances. There are many pills to choose from; Advil, Motrin, Tylenol, Aleve, and Excedrin are just a few of the extensive family of products that can fill an entire shelf at the drugstore. Most of these painkilling drugs, however, are nothing but rebranded versions of the same four painkilling substances: aspirin, ibuprofen, naproxen, and acetaminophen.

Aspirin, ibuprofen, and naproxen are a part of a class of drugs called non-steroidal anti-inflammatory drugs (NSAIDs), whereas acetaminophen is in a class of its own. These two groups have their own risks and benefits, and just taking any type of overthe-counter painkiller can have health effects in the long run. Read on to learn the differences between these drugs, what happens when we use them on a regular basis, and what alternative sources of relief you can turn to instead.

non-steroidal anti-infammaotry drugs (NSAIDs)

Non-steroidal anti-inflammatory drugs (NSAIDs) are a class of non-steroidal drugs that can relieve pain, reduce fever, and have anti-inflammatory properties. Among the most popular ones available over the counter are aspirin, ibuprofen, and naproxen. These drugs are typically lumped together by the scientific community because they work via a similar mechanism -- by blocking the production of prostaglandins, compounds that are responsible for pain, fever, and swelling, among other things. Because they’re so wonderfully effective, they may be getting dangerously popular. According to a 2002 survey conducted by the National Consumers League, 83% of respondents reported consuming an over the counter nonsteroidal anti-inflammatory drug (NSAID) in the last year, with 15% reporting daily consumption; 44% of these respondents admitted to consuming more than the dosage recommended on the label. That may sound bad, but as it turns out, longterm or frequent NSAID use could be a blessing or a curse, depending on your health goals. Various studies have found evidence that long term use of NSAIDs could increase your risk for painful gastrointestinal problems, erectile dysfuction, and kidney cancer, yet reduce your risk for at least eight different types of cancer.

aspirin/acetylsalicylic acid brand names *: Bayer Aspirin, Ecotrin, Aspirtab, Miniprin, Zorprin

combination drugs *:

Alka-Seltzer Plus, Excedrin, Idenal, Levacet, Q-Acin

First discovered as a derivative of the bark of a willow tree, aspirin has quickly evolved into one of the most used drugs in the world. In addition to its painkilling, anti-inflammatory properties, it is often prescribed for the prevention of heart attacks and blood clot-related strokes in high risk populations. According to an article published recently in Science Magazine, aspirin’s anti-clotting and anti-cancer properties are becoming so well-backed by the scientific community that some researchers are advocating regular use purely for its protective effects. Some researchers, however, are reluctant to go that far, since aspirin has welldocumented adverse gastrointestinal effects.

how much is too much? **

Most aspirin labels recommend that you do not exceed 3,900 mg (twelve 325 mg tablets) in 24 hours.

ibuprofen

naproxen/naproxen sodium

brand names *: Advil, Motrin, Addaprin, Genpril, Rufen

brand names *: Aleve, Anaprox, Midol Extended Relief,

combination drugs *:

Combunox, Duexis, Ibudone, Reprexain, Vicoprofen

Though it is one of the most commonly used overthe-counter drugs on the market, ibuprofen is the only one on this list that increases the risk for adverse cardiovascular events such as stroke and heart attack. According to a review published by the British Medical Journal in 2011, people who consumed ibuprofen regularly had more than three times the risk of having a stroke and a 61% greater risk for having a heart attack than people who consumed a placebo.

Naprelan, Naprosyn

combination drugs *:

Sudafed Sinus & Pain, Treximet, Vimovo

Though it is the least popular of the drugs on this list, naproxen is the only non-aspirin NSAID that does not appear to increase the risk for cardiovascular problems such as heart attack or stroke.

how much is too much? **

Most naproxen labels recommend that you do not exceed 400 mg in 12 hours (two 200 mg tablets), or 600 mg (three 200 mg tablets) in 24 hours.

mg tablets) in 24 hours.

* These are just a few of the long list of drugs that contain this substance. **If you feel the need to take more than that, it’s time to either contact your doctor about your symptoms, or change your lifestyle to help prevent them.

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how much is Most ibuprofen labels recommend that too much? ** you do not exceed 1,200 mg (six 200

risks and benefits of all NSAIDs

risks adverse gastrointestinal effects: NSAID use, especially in

excess, is strongly associated with adverse gastrointestinal symptoms such as constipation, diarrhea, stomach bleeding, and ulcers. This is because NSAIDs also inhibit production of a type of prostaglandin that helps to protect the gastrointestinal tract. erectile dysfunction: There is a strong correlation between regular NSAID use and erectile dysfunction. In a 2011 study published in the Journal of Urology, older men who regularly used NSAIDs were 38% more likely*** than non-regular users to report having trouble maintaining an erection. Regular use was defined as taking a pill at least five days per week or receiving a large supply of pills from the pharmacy. While this study did not include men under the age of 50, younger men might benefit from bearing this study in mind when deciding to ingest NSAIDs. increased kidney cancer risk: Non-aspirin NSAIDs may increase the risk of developing renal cell cancer (RCC), the most common type of kidney cancer. In a long-term study of over 100,000 adults published in the Archives of Internal Medicine in 2011, people who admitted to taking two or more non-aspirin NSAID pills (of one type) per week had a 51% greater risk*** of developing RCC.

benefits protective effects against many cancers: Long term,

***After adjusting for other risk factors for this (these) disease(s).

left: fotografiabasica/istockphoto; right: fotografiabasica/istockphoto

total wellness â&#x2013;Ş fall 2012

frequent use of NSAIDs, primarily aspirin, can reduce the risk of developing several types of cancer. According to a 2005 review published in Oncology Reports, daily NSAID use reduced the risk*** for colon cancer by 63%, breast cancer by 39%, lung cancer by 36%, esophageal cancer by 73%, stomach cancer by 62%, and ovarian cancer by 47%.

acetaminophen

The FDA recommends the following safety precautions when taking acetaminophen: 1. Carefully read all labels on your prescription and over the counter medications to see if they contain acetaminophen. 2. Do not consume more than one product that contains acetaminophen at a time. 3. If you are taking over the counter acetaminophen daily, talk to your health care professional. 4. Call your doctor right away if you think you have taken more than 4,000 mg in one day, even if you feel well. 5. Call your doctor right away if you think you may be having an allergic reaction to acetaminophen. 6. Do not drink alcohol when taking acetaminophen, as the combination can increase your risk for liver damage.

risks acute liver failure: Acetaminophen overdose is the

leading cause for calls to the United States Poison Control Center. According to a 2004 study published in Heptology, acetaminophen poisoning is implicated in almost 50% of all acute liver failure cases in the U.S.

acetaminophen brand names *: Tylenol, Acephen, Aceta, Feverall, Liquiprin

combination drugs *:

Excedrin, Bayer MigraineB, Benedryl Allergy Cold, DayQuil, Nyquil Cold Medicine

Acetaminophen, while capable of relieving pain and reducing fever, is not grouped with NSAIDs because it affects the body differently, and is not commonly used as an anti-inflammatory. It generally has fewer side effects than NSAIDs, and is less abrasive to the stomach. Nevertheless, overuse of this drug can be extremely dangerous.

how much is too much? **

More than 4,000 mg (more than twelve 325 mg tablets) in 24 hours is an overdose. This drug can be very harmful to the liver in high amounts.

symptoms of acetaminophen overdose: Nausea, vomiting, loss of appetite, sweating, extreme tiredness, unusual bleeding or bruising, pain in the upper right part of the stomach, yellowing of the skin or eyes, flu-like symptoms.

* These are just a few of the long list of drugs that contain this substance. **If you feel the need to take more than that, itâ&#x20AC;&#x2122;s time to either contact your doctor about your symptoms, or change your lifestyle to help prevent them.

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Call your local poison control center immediately at 1(800) 222-1222 if you have overdosed on acetaminophen, even if you feel fine.

risks and benefits of both classes of painkillers (NSAIDs and acetaminophen)

risks

benefits

medication overuse headache: Medication overuse headache occurs as a result of frequent (two or more days per week) and regular use of medication to cure headaches. They tend to occur every day and improve with painkillers, only to come back as the drugs wear off. According to a 2012 review published in Current Pain and Headache Reports, neuro-imaging studies have shown a link between medication overuse headache and addiction behaviors. Medication overuse headaches can be cured by stopping or reducing medication use for a period of about two months.

prostate cancer: A 2006 study published by Cancer and 2011 study published by Cancer Epidemiology, Biomarkers, & Prevention showed that use of both NSAIDs and acetaminophen, respectively, can moderately reduce the risk of prostate cancer when used in the long term.

hearing loss: Regular use of ibuprofen or acetaminophen may increase the risk of hearing loss in women, while use of aspirin, other NSAIDs, or acetaminophen may increase the risk of hearing loss in men. Some scientists suspect this risk due to a reduction of blood flow to the inner ear when taking these drugs. In a 2012 study published in the American Journal of Epidemiology, women who reported regular use (more than two times per week) of acetaminophen or ibuprofen were more likely than non-regular users to develop hearing loss***. Similarly, according to a 2010 study published in the American Journal of Medicine, men who reported regular use (more than two times per week) of aspirin, other NSAIDs, or acetaminophen were more likely than non-regular users to develop hearing loss***. For both groups, the risk was increased with more frequent use. Additionally, younger men who regularly used the drugs were at a much higher risk for hearing loss than older men who regularly used them.

***After adjusting for other risk factors for this (these) disease(s).

left: fotografiabasica/istockphoto; right: david carillet/istockphoto

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hypertension: According to a 2006 review published in the Journal of Cardiology, a number of studies have found evidence for a link between hypertension and acetaminophen or NSAID use, though the extent of this risk is not agreed upon, since different studies have calculated different risks.

alternative options for pain relief The painkillers mentioned may have long term benefits, but remember that there are other ways to reduce your risk of cancer and cardiovascular problems (e.g. with healthy diet and exercise). If you want to avoid the risk of those nastier longterm effects altogether, try some safer home remedies in place of the usual pill.

headache and migraine

drink more water: Drinking more water could help with headache symptoms. In a 2012 article published in Family Practice, patients who had at least two episodes of moderately intense headache per week were asked to increase their daily water intake by 1.5 liters (about six cups). Even though the patients ended up increasing their water intake by a mean of 0.84 liters (about 3.5 cups), they reported a statistically significant improvement in their headaches compared to a group that did not drink more water. apply an ice pack: Try applying an ice pack to your forehead, temples or the back of your neck. In a 2006 uncontrolled pilot study published in the Journal Evidence-Based Complementary and Alternative Medicine, 50% of migraine patients who applied a cold gel-pack to their heads reported a clinical benefit.

sore muscles

ice bath: If you can muster up the courage, immersing your sore muscles in ice water may provide some relief. According a 2010 study published by The Cochrane Library, sitting in water that is colder than 59Ë&#x161;F can be as effective as taking a couple of ibuprofen. Evidence for the long-term safety for this method is lacking, however, since immersing yourself in cold water can have immediate physiological effects such as accelerated heart rate. Thus, use this method with caution. apply ice and then heat: Try applying ice to the sore area right after exercise to reduce inflammation. Then apply heat to the area later to increase blood flow.

fever

do nothing: There is little evidence to suggest that fever can be detrimental to your health. In fact, reducing your temperature may increase the length of your illness. In a 2000 study published in Pharmacotherapy, subjects with influenza who took acetaminophen or aspirin to reduce their fever were ill for about three days longer, on average, than subjects who did not take fever reducers. dress lightly: If the fever is uncomfortable, try wearing light clothing or using light blankets to keep your temperature from rising.

menstrual cramps

apply heat: Try applying heat to your lower abdomen. In a 2001 study published in Obstetrics & Gynecology, women who applied a heat pack (approximately 102Âş F) to their lower abdomen for about 12 hours per day had about as much menstrual pain relief as women who took 400 mg ibuprofen (two pills) three times daily. eat a low-fat vegetarian diet: A low-fat vegetarian diet can decrease the length and intensity of menstrual pain by increasing the concentration of a compound in your blood that inhibits estrogen. In a 2000 study published Obstetrics & Gynecology, women who followed a low-fat vegetarian diet for two months reported significantly decreased duration and intensity of their menstrual pain while on the diet. eat more seafood or foods high in omega-3 fatty acids: In a 2012 study published in the American Journal of Obstetrics and Gynecology, women aged 18 to 22 who took fish oil supplements every day for three months reported reduced menstrual pain intensity during and after that period. take vitamin D3: Taking vitamin D3 could reduce menstrual pain. In a 2012 study published in the Archines of Internal Medicine, women who took vitamin D3 orally five days before the start of their menstrual cycle reported statistically significantly reduced menstrual pain. t w

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feature

meet your meat an investigation into antibiotic use in livestock Antibiotics, powerful medications that fight off bacterial infections, have rightfully earned their title as the â&#x20AC;&#x153;wonder drugâ&#x20AC;? of the 20th century. Thanks to antibiotics, diseases such as tuberculosis and pneumonia are no longer prevalent. This wonder drug has been utilized so much throughout the world that overuse can commonly occur. If antibiotics are used too often for illnesses they cannot treat, such as colds and other viral infections, not only are they of no benefit, they also become less effective against the bacteria they are intended to treat. Unfortunately, the overuse of antibiotics has been extended to agriculture, including the livestock animals that humans consume.

total wellness â&#x2013;Ş fall 2012

The main question is raised: what does this mean for us, the consumers? Is it dangerous to eat livestock that has been exposed to antibiotics? Can this lead to antibiotic resistant germs? Here, we investigate the controversy surrounding the use of antibiotics in livestock.

left: soleg/istockphoto; lower right:hilmi_m/istockphoto; upper right: tsekhmister/istockphoto; far right: brandon_parry/istockphoto

by by julia duong| design by annie theriault

advances in the agriculture industry

a superbug?

When scientists in the 1940s discovered that antibiotics could be used on not only humans but animals as well, new doors within the agricultural industry opened. Historically, contagious diseases limited the number of animals; often an entire group could succumb to disease, leading to disastrous economic loss for farmers. When antibiotics began to be used on these livestock, not only were the animals healthier, they also began to grow faster. This enabled per unit production costs to fall and the size of poultry, swine, and cattle to rise.

By the 1970s, scientists began to voice concerns about the use of antibiotics in livestock, more specifically, if the addition of antibiotics can give rise to antibiotic resistance in humans who eat these animals. But what exactly is antibiotic resistance? When bacteria are exposed to an antibiotic, most bacteria die, but some survive, due to perhaps a mutation in their genes that allow them to resist the antibiotic. These surviving bacteria reproduce and pass on their resistant genes to their progeny. Overtime, the process culminates in a high population of resistant bacteria residing anywhere, which may include livestock. The possible danger that can occur is when people eat these livestock and potentially become carriers of resistant bacteria. In the long run, if people become sick due to that microbial disease, the bacteria will not be easily destroyed with prescribed antibiotics.

Today, antibiotics are used in livestock animals for growth promotion, whether the animals are healthy or not. It is estimated in the United States that every year, livestock producers use 24.6 million pounds of antimicrobials for weight gain purposes: approximately 10.3 million pounds in hogs, 10.5 million pounds in poultry, and 3.7 million pounds cattle. In contrast, three million pounds are used in human medicine, suggesting that for every one pound of antimicrobials used in treating human disease, eight pounds are used for livestock. Moreover, according to the Infectious Diseases Society of America, “almost 2 million Americans per year develop hospital-acquired infections (HAIs), resulting in 99,000 deaths, the vast majority of which are due to antibiotic-resistant bacteria.” As antibiotic-resistant bacteria have become a growing concern, it is crucial to ask when antibiotics should be applied in agriculture if at all. The number of these infections linked to livestock is not known, but over 80% of all antibiotics used in the United States are used on livestock.

300

In a 2012 study published in mBio, Translational Genomics Research Institute and 19 affiliated universities discovered that when a staph germ was passed from humans to pigs, the germ became resistant to the antibiotics tetracycline and methicillin. The staph germ, which can be eliminated by cooking the meat well but still poses a threat, was then able to pass itself back from pigs to humans. Researchers emphasized that close exposure to livestock caused the animal bacterium to “jump” back into humans. Furthermore, this “pig germ” was detected in nearly half of all meat distributed by the United States. Similarly, in another 2012 study published in mBio, the University of Copenhagen discovered that residual antibiotics in fermented sausages caused bacterial infections in humans. The antibiotics disrupted the fermentation meat process, giving pathogenic bacteria, such as E. coli and salmonella, a greater chance of surviving.

Estimated overall mass of antimicrobial agents used to produce one kilogram of meat in different countries

200 150 100

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graph adapted from world health organization

US A

Ke ny a Ire la De nd nm ar k Po rtu ga l Un Ger m ite an d y Ki ng do m Au st ra lia Be lg I iu taly m + Lu Sw x. itz er la nd Ja pa n Sp ain Fr an Ne ce th er la nd s Gr ee ce

Au st r Fin ia la nd

0 No rw Sw ay ed en

mg/kg meat produced

250

the government response According to Dr. Daniel Z. Uslan, MD and Director of the Antimicrobial Stewardship Program in the UCLA Health System, “The ongoing use of antibiotics for non-therapeutic indications in food animals is a national disgrace. It represents a serious threat to human health, and federal legislation is urgently needed to preserve our antibiotic resources.”

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There has indeed been steps taken locally, nationally, and worldwide to reduce antibiotic use in livestock. In 2003, the World Health Organization (WHO), Food and Agriculture Organization of the United Nations (FAO), and the World Organisation for Animal Health (OIE) held a workshop conference, emphasizing the human health consequences that could occur due to consumption of livestock exposed to antibiotics. Furthermore, the organizations concluded that cost-effective alternatives did exist which would not compromise the health of food animals nor the mass production of farmers/producers. By 2005, the European Union had banned the use of the antibiotics aquindox and carbodox due to evidence of toxicity to humans.

in the united states The drug approval in livestock process through the Food and Drug Administration includes a full evaluation of “the drug’s metabolism, its interaction with other drugs, and potential differences of effectiveness or safety.” Most importantly, the FDA distinguishes pharmaceutical assessment for food animals different than for human antibiotics in three ways: ❯ The FDA does not approve of the antibiotic if there are any general health risks and significant side effects in humans. ❯ The FDA requires the meat to be assessed as safe: toxicology and food residue studies must be submitted to ensure that the meat is safe for human consumption. ❯ The FDA studies the antibiotic to guarantee that it does not increase the risk of antibiotic resistant bacteria in food. The drug approval process is extremely lengthy. In one case, legal appeals lasted five years when the FDA banned an agricultural use of a medically important antibiotic against the wishes of its maker. More recently, in April of 2012, the FDA further attempted to tighten regulation on antibiotic use by announcing that farmers and ranchers were now required to have a prescription from a veterinarian before using antibiotics in farm animals. Previously, antibiotics for animals were available over the counter with little veterinary oversight. The new requirements would prohibit the use of drugs for growth, which would generally make obtaining antibiotics more cumbersome and expensive. However, despite high support by public health advocates, others criticized that the new rule relies too heavily on industry voluntary efforts, meaning it would be up to the antibiotic companies to regulate and label their drugs. Moreover, some farmers and ranchers, especially those out in rural areas where veterinarians may be few in number, would have greater difficulty in adhering to the rule. These farmers and ranchers are usually opposed to eliminating antibiotics for growth, the primary reason being that overhead costs would increase while the yield of animals would decrease due to anticipated increased death of their herds.

left: malerapaso/istockphoto; upper right: globalp/istockphoto; lower right: oehoeboeroe/istockphoto

Due to a clear link between antibiotic resistance in humans and that in animals, some researchers have searched for alternative options. In a 2012 study published in Animal Science Journal, scientists from Gyeongnam National University of Science and Technology in Korea studied the effect of replacing antibiotics with oriental medicinal plants on growth performance and meat quality in pigs. The treated groups, which were either given a 0.03% herb extract or a 0.1% aminolevulinic acid (a compound that is found naturally in plants and often used to fight against cancerous cells), showed higher moisture, a lower meat cholesterol, and higher vitamin E content in comparison to the control group, which were given the antibiotic flavomycin. Moreover, the treated groups had significantly better sensory test scores on color, flavor, and acceptability compared to the control group.

in denmark Denmark is perhaps one of the very few countries that have drastically reduced their antibiotic use for animal growth. In 1998, the Danish poultry and pork industries volunteered to stop using antibiotic use. Eventually, overall antibiotic use in agriculture decreased by 60%, an achievement completed by creating a comprehensive system that monitored overuses and limiting veterinarians from making too much money from selling drugs to farmers. Despite fears that the changes would cripple the industry, pork production actually rose by 50%. Denmark was able to aggressively cut down on antibiotic use due to a few key strategies that still present an obstacle to the United States. As described in a 2012 Nature Editorial: ❯ Denmark generated high political resolve and public support: The media helped create widespread public awareness. In the United States, people may not be as engaged, particularly because the veterinary and agricultural sectors make high profits from selling antibiotics. ❯ Almost all farmers in Denmark belong to the Danish Agriculture and Food Council. In other countries, farmers work independently of each other, which prevents them from being able to communicate with each other and come to a decision to stop using antibiotics. ❯ Denmark’s regulation is much more heavily enforced and comprehensive: In the United States, drug companies only inform the FDA of the quantity of antibiotics sold to farmers, but not the types of animals the drugs were given to or what the drugs were used for. t w

what can you do? The debate of antibiotic use in livestock continues today. Many public health advocates are arguing for what they foresee is a major inevitable epidemic while farmers counter that there is no real danger and that restricting antibiotic use results in sicker animals and higher production costs. As a consumer, it is up to you to decide the pros and cons of consuming poultry and cattle and the role of antibiotics in the food industry. Below are several alternative options: ❯ Prepare foods safely at home: be sure to cook meat thoroughly to kill off all bacteria. ❯ Choose your meat and dairy products carefully. Read labels that say antibiotics were only used to cure infections and not for any other “non-therapeutic” uses: ❯ USDA Certified Organic ❯ American Grassfed Certified ❯ Animal Welfare Approved ❯ Certified Humane ❯ Consider antibiotic-free meats. These labels usually include phrases such “No Antibiotics Administered” or “Raised Without Antibiotics”, especially if they are USDA process verified. ❯ Urge your representative to support the Preservation of Antibiotics for Medical Treatment Act (PAMTA). PAMTA is a bill that recognizes the need to assess antibiotics used for growth promotion, requiring the FDA to deny any use of new antibiotics that may contribute to resistance. The bill would also ban the use of antibiotics in food-producing animals for nontherapeutic purposes.

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❯ Support the Pew Campaign on Human Health and Industrial farming. The Pew Health group is a nonpartisan research organization dedicated to finding and reducing health risks to American consumers. One of their projects includes work with “public health and food industry leaders, veterinarians, agricultural interests, academics, and citizen groups [a campaign to] preserve the effectiveness of antibiotics by phasing out the overuse and misuse of the drugs in food animal production.”

s feature

another one bites!

by sofia levy | design by coco liu

Whether they burn, itch, or hurt, insect bites and

stings are not just annoying, but they can also have health dangers. Learn how to ward off the following bad bugs and provide treatment when faced with them!

mosquitoes Mosquito bites are incredibly common and known to be super itchy! However, mosquitoes can carry diseases such as West Nile Virus and Dengue fever, and continuous scratching itself can cause infection. West Nile Virus and Dengue fever both have symptoms including nausea, a rash, headache, body aches/pain, and a fever. If you are experiencing these symptoms, it is necessary to see a doctor.

treatment: When a bite is particularly itchy, lavender oil,

cortizone cream, oral antihistamines such as benadryl, and calamine lotion help soothe the bite while aloe vera relieves bites’ burning sensation. It is also important not to scratch a bite, since that can increase the risk of infection.

prevention: While you can use a repellent such as OFF!, here are some less chemical and natural ways to avoid pesky insects, especially mosquitoes: when outdoors, it is best not to wear bright, dark, or floral patterned clothing, as these colors attract mosquitos as well as other insects such as bees. In addition, it is helpful to use mosquito nets and to cover your body when outside. Insects are also repelled by rosemary, basil, garlic, and lemon. Essential oils of these kinds can fight off bad bugs. Also, there are herbal insect repellents such as the one made by Burts Bees, which can be found at nearby health foods stores and even drugstores.

Surprise, these bugs hide in beds! Bed bugs hide in bed frames and bedding and are common in shelters, hotels, and apartment complexes. But note that they can also get into luggage, into boxes, and onto our pets. According to a 2005 study in Emerging Infectious Diseases, bed bugs are becoming more common in urban environments. Although bed bugs do not carry diseases, they are not beneficial to health or quality of life. Bed bug bites are usually red, itchy, and on the arms or shoulders. Bed bugs are such a common problem that the UCLA On-Campus Housing (OCH) even provides information about bed bugs to residents. Signs that you have bed bugs include: blood spots the size of a pencil tip on your mattress or sheets, small black dirt specks (bed bug feces) or white casing (bed bug eggs) in the corners and crevices of your bed and furniture, actual bed bugs (picture shown above), and/or a body rash.

treatment: Bed bug bites are more bothersome than

they are dangerous. Like with mosquito bites, the way to treat bed bug bites is with minimal itching to reduce risk of infection! If an allergic reaction occurs, one can use creams, corticosteroids, oral antihistamines, and should seek medical care. Unfortunately infestations of bed bugs are also tough and costly to get rid of.

prevention: Luckily, prevention of bed bugs isn’t as difficult as the extermination of them. UCLA OCH also provides simple suggestions for keeping these hitchhiking bugs out of your territory. 1.) When traveling or moving, it is important to check for bed bugs in the luggage, beds, bedding, and furniture at the place in which you’re staying both after you arrive and before you pack to depart. Keeping clothes off of the ground and luggage closed at all times is also a good idea. When returning from traveling or moving, it is beneficial to immediately put clothes in the dryer to heat-kill any possible bed bugs and germs. 2.) It is important not to use second-hand upholstered furniture, mattresses, box springs, and bed frames, in which bed bugs are common. 3.) It is preventative to keep your living space clutter-free, as this will minimize bed bugs’ possible hiding places. 4.) You can keep bed bugs of your bed with a protective plastic sheet and by cleaning bed linens frequently.

left:antagain/istockphoto, animatedfunk/istockphoto; right: antagain/ istockphoto, kevdog818/istockphoto

total wellness ▪ fall 2012

bed bugs

ticks Ticks literally get under your skin and feed on blood particularly in moist areas such as the underarm and groin. Ticks are present when you are outdoors and can latch onto your skin if you brush by a plant or grass. While tick bites are not always harmful and ticks do not always carry diseases, they can potentially carry illnesses such as Lyme disease. In addition, a tick bite can also cause an allergic reaction. Lyme disease can be prevented if the tick is removed quickly enough and is not on the body for more than 36 hours. If Lyme disease does occur, it looks like circular rash and can be accompanied by a headache, fever, and/or fatigue. Lyme disease can be treated with antibiotics. However, if left untreated, it can spread to other parts of the body. If you have an allergic reaction to ticks, you may experience pain, swelling, and redness.

treatment: When you encounter ticks on your body, there

are several steps to be completed: ❯ There is a specific way to remove ticks properly. A tick must be picked up with tweezers or a tissue, NOT with bare hands, as close to its mouth (the part embedded in the skin) as possible.

❯ Do not grasp it by its swollen body, as fluid from its body may be pushed back into your skin. ❯ Its body will be perpendicular to your skin, so pull it straight out until the mouth lets go of your skin, do not twist the tick, as this may detach the body, leaving the mouth still in the skin. ❯ Put the tick in a dry jar or ziplock bag for later identification if needed. ❯ Lastly, it is important to wash the site of the bite and note any allergic reactions and/or rashes, especially if they are circular (sign of Lyme disease). If an allergic reaction or rash occurs, it is a good idea to see a doctor.

prevention: In order to prevent ticks and their bites, be sure to keep your legs, arms, and head covered when outdoors. Also, wear tick repellant and make sure you check your entire body for ticks when you return from outdoors.

spiders While not all spiders are poisonous, there are two very common spiders to beware of: black widows and brown recluse spiders. Nonpoisonous spider bites such as ones from a non-venomous tarantula are usually mild, and can be treated at home. Symptoms such as redness, swelling, pain, and itching can occur. The female black widow is known to be a very common and poisonous spider. It is black and shiny and has an hourglassshaped red, orange, or yellow mark on her stomach. Black widows can be found in wood piles and tree stumps. A bite can send a sharp, shooting pain up the limb or can be painless. A bite usually looks like two red fang marks along with redness, tenderness, and possible nodules on the bite.

treatment: If bitten by a black widow, you can soon

afterwards experience severe muscle cramps, nausea, vomiting, seizure, and a rise in blood pressure. Medical care should be sought immediately where anti-venom medicine may be used. It is also good to keep the spider for later identification.

Brown recluse spiders are common in the south central region of the U.S., are about a half an inch long, and live in dry, hot, and abandoned areas like in rock and wood piles. Their bites do not always cause immediate pain, and the symptoms can take time to surface. These symptoms include reddened skin, perhaps a blister at the bite site, mild to intense pain or itching for several hours after the bite, and an open sore or ulcer with broken down tissue (necrosis) a week after the bite. Severe symptoms can include fever, chills, rash, nausea, vomiting or joint pain.

treatment: If experiencing severe symptoms and/or an

ulcer, a doctor needs to be seen. The dead skin caused by the ulcer would be removed. If not experiencing severe symptoms, keeping the bitten area elevated and still and applying a cold, wet cloth or ice pack will do. Pain medications, antihistamines for itching, and antibiotics for infection can also be taken if needed.

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prevention: Spiders tend to live in dark areas, barbeques, garages, behind beds, and areas with wood, with junk, trash, toys, tires, old furniture, and crevices. Therefore, it is important to clear areas of spider webs, and any outdoor items that may contain spiders or may attract spiders. Also, wearing gloves when working in areas where spiders are common is important. Lastly, to avoid risk of coming into contact with poisonous fluid, it is important to brush spiders off of your body and not crush it.

insect stings! bees/hornets/wasps/ yellow jackets/ fire ants

There are three types of reactions to insect stings: normal, localized, and systemic (also known as allergic). ❯ A normal reaction involves some pain, redness, and swelling at the sting site. ❯ A localized reaction simply involves more swelling that spreads to a broader area beyond the sting site and is not more serious than a normal reaction. ❯ However, systemic reactions (also called anaphylactic reactions) include difficulty breathing, hives in areas beyond the sting site, wheezing, difficulty swallowing, increase in heart rate, and swelling of the face, throat or mouth. A systemic reaction to an insect sting is serious and requires immediate medical attention.

treatment: If experiencing a normal or localized reaction,

just remove the stinger with tweezers, clean the sting site with soap and water, apply some ice to reduce swelling, take an oral antihistamine for itching, and an ibuprofen to relieve pain (see

fleas Fleas do NOT just feed on our pets. They feed on us too! Therefore, our fuzzy friends are not the only ones at risk for getting fleas’ itchy bites.

treatment: Like with mosquito bites, it is important to not

total wellness ▪ fall 2012

excessively scratch a flea bite, as this will cause wounds and/ or infections. See mosquito bite treatment to find out how to solve the itching problem!

prevention: To avoid flea bites, it is important to get rid of fleas on our pets and in your home. This can be done with flea treatments on your pets, vacuuming the house, and keeping your pets off of furniture, especially your bed. In addition spraying insecticides on infested areas and pets can make those fleas flee! t w

the article about pain medications on page 26!). If you have a systemic reaction to a sting, lie down and remove the stinger, and use an epinephrine pen (a shot of adrenaline administered by oneself or a doctor that prevents development of further allergic reaction) if available. Then, seek medical care right away. In addition, Dr. Tachdjian advises that if you are stung but are not sure if you are susceptible to future bad reactions, you can ask an allergist to test you for a hymenoptera allergy.

prevention: To prevent stings, try not to wear bright, textured, floral-patterned clothes and avoid flowers, gardens, and fruit trees. Using and wearing scented products such as perfume, lotion, and soaps can also attract these insects. Dr. Tachdjian says that lavender particularly attracts the hymenopterans so being in areas with lavender or wearing products derived from lavender is not recommended. Most importantly, never throw an object at a hive or swat at these insects; they are much more likely to sting if they feel threatened. According to Dr. Tachdjian, yellow jackets are more aggressive and honey bees sting when provoked. And lastly, if in the presence of a bee, try to leave slowly.

cockroaches and houseflies While houseflies are not dangerous themselves, they do carry more than one million bacteria on their bodies and can carry infection and germs to food. Thus, it is good practice to keep food and trash containers closed and have window screens at home. Cockroaches are common in warm climates and can carry bacteria such as salmonella. Also, their carcasses can cause allergic and asthmatic reactions. In fact, a 2011 study from Tropical Biomedicine linked cockroaches and houseflies to the spreading of pathogens on farms and outbreaks of human diseases such as salmonella. They are difficult to eradicate, but pesticides as well as clean kitchens and repaired holes and cracks in floors and walls can keep the roaches away.

left: antagain/istockphoto; spxchrome/istockphoto right: kadir barcin/istockphoto

Stings from these insects are common, but they are most dangerous for those who are allergic. According to a 2003 article from the Southern Medical Journal, these insects are a part of what’s called the hymenopterans and approximately 0.5% to three % of Americans are allergic to insect stings. The article also states that yellow jackets are the leading insects whose sting cause an allergic reaction.

feature

vegan eats

itâ&#x20AC;&#x2122;s not easy eatinâ&#x20AC;&#x2122; green

by savannah badalich | design by barbara wong

foods are still a delicious option, and a healthy one as well! According to a 2010 journal article published in Nutrition Clinical Practice, vegetarians - vegans included typically have lower body mass index, and blood pressure, as well as decreased incidence of hypertension, stroke, type 2 diabetes, and certain cancers than nonvegetarians. The benefits of vegan cuisine are plentiful, yummy and ultimately healthy. So, grab a bus, your keys, and your fork and visit these popular vegan or veganfriendly restaurants!

total wellness â&#x2013;Ş fall 2012

Toss out your steak knives and leave your egg beaters behind, veganism is on the rise. Veganism is a lifestyle apart from the commodification of animal product; this means vegans do not consume meat, dairy, eggs, honey, gelatin, or any other animal secretions, derivatives or by-products. With such limitations, adhering to veganism can seem daunting, especially when eating out. However, many restaurants have either completely vegan or vegan-friendly menus full of delicious dishes and drinks. And, what if you are a meat eater? Well, vegan

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guide to vegan restaurants planet raw

609 Broadway St Santa Monica, CA 90401 http://www.planetraw.com/ YELP ®: THE DISH: Planet Raw is a completely raw, organic vegan restaurant, meaning they do not use flour, wheat, grain, sugar, canned, boxed, or processed foods of any kind. This makes it not only a completely vegan restaurant but also gluten-free. The restaurant’s unique and thorough approach creates flavorful dishes, served with suggested guidelines. One such guideline is having dessert first for proper digestion of their green-packed entrees.

1429 S Robertson Blvd Los Angeles, CA 90035 http://milkysyogurt.com YELP ®:

THE DISH: Milky’s Frozen Yogurt, a self-serve frozen yogurt place with a spin, features vegan soft serve options and a separate topping bar for vegans. The vegan soft serve is creamy and deep in flavor, with classics like vanilla, chocolate, and Reese’s Peanut Butter. VEG OUT ON THIS: The pomegranate & raspberry frozen soy yogurt is a fresh and fruity option that packs all the tang and flavor of normal frozen yogurt. Dairy lovers won’t know what they’re missing.

real food daily

514 Santa Monica Blvd Santa Monica, CA 90401 http://www.realfood.com YELP ®: THE DISH: Real Food Daily is the only LA restaurant to combine a completely vegan cuisine full of seasonal foods grown with only 100 % organic methods. The menu transforms classic dishes- whether American, Thai, or otherwise - into delicious and nutritious vegan options. From the “TV Dinner” - a vegan spin on meatloaf, mashed potatoes, and gravy - to their decadent flourless chocolate cake, Real Food Daily’s vast menu will satiate any food craving. VEG OUT ON THIS: The Burger With The Works, a play on the classic burger with some added surprises, uses a tempeh patty, tempeh bacon, avocados, and melted cashew cheese to create a truly exceptional burger that could convert the most carnivorous of eaters. And, what’s better with a burger than a shake? Try out their Chocolate Shake; it is a chocolate lover’s dream, made with chocolate fudge hemp ice cream and hemp milk.

dimitris stephanides/istockphoto

total wellness ▪ fall 2012

VEG OUT ON THIS: For a scrumptious pasta dish without the gluten or dairy, Chef Juliano created the Cheezy Kelp noodles, which has garlic, olive oil, and kale mixed in. A delicious pairing to this dish is their assortment of kombucha teas, such as strawberry, blueberry, hemp, and more. Kombucha tea is a sweet tea fermented with bacteria and yeast, and according to a 2012 article published in BMC Complementary & Alternative Medicine, it induced protective effects on diabetics rats, especially in terms of liver-kidney function. Nevertheless, keep in mind that there is controversy behind the health benefits of this drink. To learn more about kombucha and warnings/ possible dangers associated with this drink, check out Kombucha: A True Miracle Drink? in Total Wellness’s third issue of Volume 12.

milky’s frozen yogurt

better life cuisine

native foods

YELP ®:

THE DISH: Better Life Cuisine serves up fresh vegan versions of a variety of different cuisines served many different ways. Whether served hot such as their Fiesta Platter or Thai Soup or cold such as their vast salad and wrap options, the portions are large, food is prepared daily, and combined with excellent service and a quaint and peaceful atmosphere.

THE DISH: With a 100% plant-based menu prepared and cooked daily, Native Foods provides mouth-watering dishes and drinks to satiate vegans and meat-eaters alike. Their menu primarily recreates American classics, with some ethnic flairs - Mexican tacos, Greek Earth Bowls, or Aztec salad, thrown into the mix. Close to campus and packed with flavor.

VEG OUT ON THIS: The vegan and gluten-free lasagna comprised of Marinara sauce, zucchini, mushroom, grilled onion, and a blend of flavored cashew cheeses, is a tasty selection.

VEG OUT ON THIS: Made with a juicy grilled portobello mushroom and Native Sausage Seitan, the Portobello and Sausage Burger provides delicious meaty flavors paired with sweet and savory highlights from caramelized onions, sweet roasted garlic, pomodoro, mayo, and a creamy pumpkin seed pesto. Wash the whole thing down with all-natural, organic lavender lemonade.

717 Broadway Ave Santa Monica, CA 90401 http://betterlifecuisinemenu.info/

veSTATION

14435 Ventura Blvd Sherman Oaks, CA 91423 http://www.vestation.com YELP ®: THE DISH: Hidden in a small Sherman Oaks strip mall, veSTATION cooks up Thai-style vegan food with fresh, organic ingredients. From drinks like their Thai Iced Tea made with soy milk - to their assortment of curries, veSTATION does not skimp on big flavors and spice while carefully creating and cooking their meals for vegan and non-vegan customers. VEG OUT ON THIS: For a light yet satisfying way to start the meal, try the Buddha Wrap - an organic green salad, lemongrass tofu, fresh herbs and organic buckwheat noodles wrapped rice paper with an aromatic dressing. For a sweet and unique way to end the meal, taste the black rice pudding with lotus seeds and taro.

1114 Gayley Ave Los Angeles, CA 90024 http://www.nativefoods.com

veggie grill

8000 W Sunset Blvd Los Angeles, CA 90046 http://www.veggiegrill.com/ YELP ®: The Dish: With friendly staff, inexpensive prices, and hearty meals, Veggie Grill is a destination for all eaters. The menu is primarily American with burgers, sandwiches, and salads. However, there are some exotic additions such as the killer Thai Chickin’ entree salad or Bali Bliss entree. Every dish will leave you feeling full and satisfied. Veg Out On This: The All Hail Kale entree salad mixes marinated kale and cabbage, agave-roasted walnuts, corn salsa, and tempeh with a ginger-papaya vinaigrette. Most of Veggie Grill’s salads are fused with quinoa - a gluten-free grain high in protein - iron, and B-vitamins.

total wellness ▪ fall 2012 41

mandoline grill WHERE TO FIND THEM: http://twitter.com/MandolineGrill THE DISH: This vegan-friendly food truck serves Vietnamese dishes made from scratch using little fat and no MSGs. Mong Skillman, the owner of the Mandoline Grill, created 100% vegan options (even for the “fish” sauce) for her menu. VEG OUT ON THIS:The Banh Mi is a must try; a 12” sandwich on a french baguette with lemongrass tofu, cucumber slices, pickled carrot & daikon, jalapenos, scallion oil, and veganaise. It is fresh and filling.

the franken stand WHERE TO FIND THEM:https://twitter.com/thefrankenstand THE DISH: With it’s 100% plant-based hot dog menu, The Franken Stand serves up good ‘ol franks with a “spooky theme.” The modified hotdog stand draws humor from what few would call the “horror” of a vegan hot dog with halloweenesque decorations and named dogs, such as The Witch and The Creature. VEG OUT ON THIS:The namesake of the stand, The Franken is vegan sausage with a “monster mash up” of sun dried tomatoes and basil.

sweet e’s – mini bakeshop truck

total wellness ▪ fall 2012

WHERE TO FIND THEM: http://twitter.com/SweetEsBakeShop THE DISH: From vegan cupcakes to cake pops and brownies, Sweet E’s has you covered with a plethora of flavors and desserts to choose from. The cakes, icings, and marshmallows are all made with vegan alternatives and cover classic flavors such as red velvet, cookies and cream, and chocolate peanut butter. VEG OUT ON THIS: For a luscious cookie turned cupcake, try the vegan snickerdoodle cupcake with cinnamon sugar vegan cream cheese frosting. t w

common vegan foods: Tofu is protein rich food made from coagulated soy milk pressed into blocks with varying firmness - from soft to ultra firm. It has no inherent flavor but can absorb flavors of accompanying food, thus making it a versatile and complementary ingredient. Tofu is generally fortified with calcium and is known to lower LDL cholesterol (also known as bad cholesterol) when eaten on a daily basis. According to a 2008 article in Nutrition & Cancer, increased regular soy intake, which includes tofu, may be associated with reduced risk of breast cancer, an effect that is pronounced in premenopausal women. Tempeh is a soybean product like tofu

and thus, it is high in protein. However, it has different nutritional and textural properties. Instead of pressed soy milk, tempeh is created from fermented soybeans which offers a mild, smoky flavor and chewing texture, with also less sodium. According to a 2009 article in World Journal of Dairy & Food Sciences, tempeh has an array of health benefits including decreased risk of heart disease and strokes, osteoporosis, cancer, and digestive disorders.

Seitan is a high protein food created from wheat, more specifically, gluten, the protein of wheat. It is prepared using either whole wheat flour or vital wheat gluten and washing away the starch and bran, to leave only the gluten. The texture and flavor formed in this process is very similar to that of meat, thereby making it a popular meat substitute at vegan restaurants. Cashew cheese is a cheese substitute

produced by blending soaked cashews mixed with probiotics - live microorganisms which confer a health benefit on the host - or nutritional yeast to create a cheesy tang to the cashews and provide added nutrition. Probiotics aid in digestion, while nutritional yeast provides ample amounts of B vitamins, chromium, phosphorus, sixteen amino acids, fourteen or more minerals, and seventeen vitamins.

right: olga popova/istockphoto

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guide to food trucks/ stands

feature

“Every time you go to a concert or use your iPod “too loud” for “too long” you are doing permanent micro-vascular damage to your inner ears. By the time you figure that out, it’s too late. Your ears aren’t “tough” – be proactive and avoid the exposure to loud sound NOW so that you can still hear LATER!”

never fear, protect your ears!

– Dr. Alison Grimes, head of the Audiology Clinic at UCLA Medical Center

by samantha mojica | design by karin yuen

sometimes want to plug our earphones in, crank up the volume, and drown out any background noise while studying, working out, or just relaxing. Listening to loud music, may eliminate background noise, but it can also

damage hearing abilities. Different kinds of earphones, varying sound levels, and duration of time spent listening to headphones all have a major impact on your hearing. Read on to learn more about some helpful advice to prevent hearing loss and tips on what to avoid while using earphones.

total wellness ▪ fall 2012

Music is an integral component of most college students’ lives. After a long day, we

different kinds of earphones Although different kinds of headphones have their benefits and disadvantages, it is important to note that the intensity of the sound at the eardrum is a critical factor, regardless of the type of earphones used. However, it may be helpful to know which kinds of earphones are positioned directly at your eardrum and which are not. Here are some pros and cons to the most common types of earphones:

type of earphones Earbud headphones: small set of earbuds that are positioned directly in the ear canal

According to a UCLA Ergonomics article, the three main causes of noise-induced hearing loss are the loudness of the sound (measured in decibels), the pitch of the sound, and the length of exposure to the sound. The noise level and the length of exposure are directly proportional. The louder the sound, the less time it takes to damage hearing. Normal conversations occur at around 50 decibels and any sound levels lower than that are unlikely to cause lasting hearing loss. However, sound levels above 80 decibels after extended periods of time, put listeners at risk for permanent hearing damage. Rock concerts and parties with loud speakers occur at 110 to 140 decibels and can cause hearing damage within 15 minutes.

total wellness â&#x2013;Ş fall 2012

ear damage at any age According to the results of the American Speech-LanguageHearing Association (ASHA) survey, high school students listen to music at higher volumes, but adults listen to music for longer periods of time due to long distance commutes on buses, trains, and airplanes. This means that adults are just as susceptible to hearing loss as high school students. However, there is a higher incidence of high school students than adults reporting symptoms of hearing loss such as turning the volume up, asking someone to repeat themselves in normal conversation, and tinnitus, which is a ringing in the ears. Surprisingly, both students and adults say they would rather reduce the length of time they spend listening to music, than reduce the volume of the music.

Noise cancelling headphones: headphones that have cushioned muffs that rest over the ears

Closed back headphones (CBH): ear pad completely covers the ears Open back headphones (OBH): ear pad is smaller and lightly rests on the ear

left: t_kimura/istockphoto; aldra/istockphoto; right: yuriy chaban/istockphoto

too loud? turn it down!

Sound isolating earphones: earbuds with a rubberized sleeve, which acts as a seal and blocks out outside noise

pro

con

❯ Portable ❯ Cheap

❯ Listeners are tempted to raise the

❯ Able to block outside noise ❯ Small and lightweight

❯ Sound source is extremely close to the

❯ Music can be enjoyed at lower volumes,

making noise cancelling headphones safer for the hearing system

❯ Music also can be enjoyed at lower

volumes because of minimal sound leakage ❯ OBH offer the most natural sound

reproduction

volume because sound leaks ❯ Outside noise is audible

ear drum ❯ Outside sounds are blocked; this poses other dangers ❯ Requires batteries to power ❯ Sound can be slightly distorted

because audio signal from the music player undergoes the same electronic processing ❯ CBH have a bulky design

❯ It is tempting to raise the volume

because sound leaks out tw

tips to avoid hearing loss ❯ Take a one to two minute break every 30 minutes to avoid hearing fatigue. Or, take one hour breaks every four hours ❯ Move away from background noise when listening to your headphones, so that you are not tempted to raise the volume ❯ It is also important to remember that noiseinduced hearing loss (NIHL) can occur from sound sources other than music (motorcycles, power tools, fire arms, etc). It is the cumulative noise exposure that results in permanent hearing loss.

total wellness ▪ fall 2012

❯ Request a hearing checkup during annual physicals ❯ Lower the volume on your headset to a level where you do not have to strain to hear ❯ If people around can hear the music from the headset, it is too loud ❯ With open back headphones, volume should be at a level where normal conversation around you is audible ❯ With closed back headphones, lift one earpiece off to hear normal conversations

sodium benzoate

CO N a

decoding the nutrition label

by lawrence liem | design by karin yuen

what is it? Sodium benzoate is a chemically neutral salt that is often used as a preservative in many common foods such as soda or juice drinks. By lowering the pH of certain foods, sodium benzoate creates an environment that inhibits the growth of bacteria, mold, and yeast which extends the products’ shelf life.

any potential benefits or harm from this substance? Beginning as early as 1909, the “harmlessness” of this substance was tested by having people consume this compound. According to “Report No. 88” of the U.S. Department of Agriculture, sodium benzoate, when mixed with food in reasonable amounts, does not adversely affect the general health of the public. Nevertheless, the Food and Drug Administration limits the amount of sodium benzoate to concentrations of 0.1% by weight and there are potential risks associated with sodium benzoate. When combined with ascorbic acid (vitamin C), it

total wellness ▪ fall 2012

possible benefits* ❯ Regulates ammonia levels and protects the brain and nervous system: Too much ammonia can cause brain damage. Dosing a patient with sodium benzoate lowers that risk. ❯ Increases odds of survival: According to a 2007 study published in The New England Journal of Medicine, when sodium phenylacetate and sodium benzoate were given to patients, the compounds reduced ammonium levels leading to better survivability in coma patients. However, the study also pointed out that survival rates were also affected by the use of other treatments such as hemodialysis. ❯ Slows the progress of multiple sclerosis: Multiple sclerosis is autoimmune disease that attacks your brain, optic nerves, and spinal cords. According to a 2007 study published in the Journal of Immunology, when comparing mice given drinking water with and without sodium benzoate, the results indicated that the compound inhibited the inflammatory responses of multiple sclerosis and also reduced the severity of clinical symptoms in mice.

WHERE IS IT FOUND? This compound is commonly found in processed and artificially flavored foods such as soda, jellies, salad dressings, and pickles. Other usages for this compound include pharmaceutical products such as medicine and cosmetic products such as lotions and face cream.

forms benzene, a carcinogen (or cancer-causing compound). However, according to George Pauli, a top food safety expert and past associate director of FDA Office of Food Additive Safety, “People ingest more benzene by breathing than they would if they drank a can of soda containing the chemical. Small amounts of the chemical also are naturally present in some foods such as fruits, vegetables and dairy products. Still, you want to avoid it in any way you can.” There has been controversy regarding whether sodium benzoate actually provides more benefits or harm to the human body.

There are still controversies of whether sodium benzoate benefits or harms the body. For now, according to Carol Chen MS RD, a dietitian at the UCLA Arthur Ashe Student Health and Wellness Center, “the safest choice with any unfamiliar ingredients is an informed choice after assessing its risk and benefits using up-to-date available information.tw possible dangers* ❯ ADHD: Sodium benzoate can worsen ADHD symptoms according to Mayo Clinic. However, it is difficult to determine the exact relationship between the two since many ingredients in processed foods can cause similar effects. ❯ Asthma Attacks: Asthma causes narrowing of the airways in the lungs so it makes breathing difficult. According to the National Asthma Education Programme article Food Allergies, Preservatives, and Asthma, food additives like sodium benzoate can cause asthma attacks. ❯ Hypertension: Since sodium benzoate contains sodium, it can increase a person’s blood pressure and aggravate hypertension. ❯ Hyperactivity: There have been massive controversies concerning whether sodium benzoate actually causes hyperactivity. Though most research found showed little to no correlation, findings published in a 2007 article in The Lancet suggested that the substance actually may induce hyperactivity in young children. * from livestrong.com

left: illustration by karin yuen; right: borislav gnjidic/istockphoto

For centuries, preservatives have been used to extend the shelf-life of foods. Sodium benzoate is a common preservative but it also has many other uses. Not only is it used to preserve food’s freshness but it is also used as a corrosion inhibitor in engine coolant systems and as a plastic strength enhancer. But what exactly is sodium benzoate and what has research shown about its health effects?

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:

q&a

❧

Bob Goldberg, PhD, Distinguished Professor & Member, National Academy of Sciences, Department of Molecular, Cell, Developmental Biology

rumination: the good, the bad, and the ugly

Melissa Magaro, PhD, Clinical Psychologist, Affective Disorders Program Coordinator, UCLA Counseling and Psychological Services

get fit with friends!

meet your meat: an investigation into antibiotic use in livestock

never fear, protect your ears!

Melissa Magaro, PhD, Clinical Psychologist, Affective Disorders Program Coordinator, UCLA Counseling and Psychological Services

Daniel Uslan, MD, Director, Antimicrobial Stewardship Program, UCLA Health System, Department of Medicine, Division of Infectious Diseases

decoding the nutrition label

cravings: they don’t have to be all or nothing

another one bites!

Julie Skrupta, Board Certified Holistic Health Coach, UCLA Center for Healthier Children, Families and Communities

adhd: myths and misunderstandings

pain, pain, go away: a look at painkillers and their impact on health Raffi Tachdjian, MD, MPH, Assistant Clinical Professor of Medicine and Pediatrics, Division of Allergy and Clinical Medicine at UCLA

Carol Chen, MS, RD, Dietitian, UCLA Arthur Ashe Student Health and Wellness Center

copy-edits and review Raffi Tachdjian, MD, MPH, Assistant Clinical Professor of Medicine and Pediatrics, Division of Allergy and Clinical Medicine at UCLA

vegan eats: it’s not easy eatin’ green

Shannon Wongvibulsin

layout revisions

Barbara Wong, Shannon Wongvibulsin, and Karin Yuen

cover & table of contents

Alona Zerlin, MS, RD, Research Dietition, UCLA Center for Human Nutrition

total wellness ▪ fall 2012

Eve Lahijani, MS, RD, Nutrition Health Educator, UCLA Bruin Resource Center

Charles Taylor, PhD, Professor, UCLA Department of Ecology and Evolutionary Biology

Alison Grimes, AuD, Head of Audiology Clinic at UCLA Medical Center, Assistant Clinical Professor in the UCLA Department of Head and Neck Surgery

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