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The Effect of Stress on the Immune System

 There are two types of stress: long-term and short-term. Surprisingly enough, research suggests that short-term stress can have a positive effect on our immune system. Short-term stress can increase transfer activity of infection-fighting cells, called lymphocytes, from our blood to our skin. This increased activity may aid in blocking infection and improve wound healing.

  Long-term stress, however, can decrease certain activities of our immune system. Natural "killer cells", or cells that attack viruses and certain tumors, have been shown by research to be suppressed by chronic or long-term stress. Stress can also lead to increased inflammation, disease pathogenesis (the production and development of disease), autoimmune diseases, an increased susceptibility to diseases and infections, and weaker wound healing.

Short-Term Stress Examples:

• Finals
• Motor Vehicle Collisions
• Job Interview

Long-Term Stress Examples:

• Ongoing marital conflict 
• Divorce
• Strain at work 

Reference List

1. How stress affects the body. Stress Management: Approaches For Preventing & Reducing Stress (2011) [serial online]. January 2011;:33-38. Available from: Consumer Health Complete - EBSCOhost, Ipswich, MA. Accessed July 28, 2013 
2. Ganz F. Tend and Befriend in the Intensive Care Unit. Critical Care Nurse [serial online]. June 2012;32(3):25-34. Available from: Consumer Health Complete - EBSCOhost, Ipswich, MA. Accessed July 28, 2013.

Chill Out! 

Feeling a bit stressed out? Check out my personal stress soother or some great resources and tips to check out: 

1. http://www.mayoclinic.com/health/stress-relievers/MY01373
2. http://www.webmd.com/balance/stress-management/tc/stress-relief-and-relaxation-overview
3. http://www.psychologytoday.com/blog/in-practice/201301/17-psychology-experts-share-their-best-stress-relief-tips

The Science of Sex Appeal

This documentary series from discovery channel discusses the various scientific processes and responses, etc. that is behind sex appeal. It isn't just what shoes we are wearing or our haircuts that make people attracted to us!

In this post I am going to focus on the aspect of the documentary that I found the most interesting, which is the correlation between the symmetry of our facial features and our attractiveness:

Sex Appeal: Symmetry 

Did you know that almost 80% of men and women prefer partners with symmetrical faces? The symmetry of one's face is determined in the womb. Infections, etc. can affect how your body is developing and the symmetry of your face. 

When we someone as more attractive, and their face is symmetrical, we are actually unconsciously responding to biological cues to the quality of that person's genetics! I had no idea there was a scientific reason behind the individuals I am attracted to!

Symmetry is sexy! 

Psychological Health: Defense Mechanisms

I have personally used the following three defense mechanisms in my life. Until reading about various defense mechanisms, I wasn't familiar with any of them.

Displacement 

Displacement- shifting your feelings about a person to another person 

My Experience
Last week, I was upset with my boss over my work schedule. I didn't feel like it was appropriate to confront her about these feelings because she's my boss, so instead I was angry and irritable the rest of the day. When my mom got home from work, she offered to help me do my laundry and I snapped at her.
Why?
I resorted to this behavior of taking out my anger on my mom because I didn't want to get in trouble at work. Of course, my mom did nothing wrong and I felt bad that I hurt her feelings afterward. Perhaps next time I can find a calm way I can discuss things with my boss or find a healthy way to express my frustrations so I don't take it out on my innocent loved ones. 

Denial 

Denial- Refusing to acknowledge to yourself what you really know to be true

My Experience
I used to smoke cigarettes. Nicotine is extremely addictive and cigarettes have a plethora of nasty effects on your body. I was aware of all this and I continued to smoke.
Why?
I used to just dismiss these facts because I wasn't ready to quit, and I guess I believed that these risks wouldn't happen to me. Now that I am older I realize that smoking is dangerous and I am just as likely to get cancer and other things as the next individual. 

Passive-Aggressive Behavior 

Passive-Aggressive Behavior- Expressing hostility toward someone by covertly uncooperative or passive

My Experience
I was upset with my mother because we had gotten into an argument. I usually clean the kitchen for her every day because I know he makes her happy, but I didn't clean the kitchen that day. I also purposely used like three different cups at lunch.
Why?
After my anger subsided, I realized how childish this behavior was. I think I resorted to this defense mechanism because I was upset with my mother but I wasn't upset enough to escalate the argument or seriously damage her feelings. 

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Reflection on "Bully"

In the film “Bully,” the viewer meets five students who are victims of bullying and their families. One student, Tyler, committed suicide age 17. Another student, who was 11 or 12, also committed suicide. The families of Ty and Tyler told their story, and revealed the torture they endured on a daily basis. The other students were followed at school and were victims of bullying because they were gay or just because they were different. “Bully” is an extremely moving, emotional movie, and I think it is something everyone should see.

  Watching this movie made me cry. I guess I never realized just how serious and cruel bullying is. I never bullied anyone, but I can remember kids in middle school and high school that were made fun of a lot, and I didn't reach out to them. I really wish I did. I don't think anyone should suffer the way the kids in the movie did. The saddest part is that many kids everywhere do. 

I found this article that has some pretty sobering statistics regarding bullying. Online bullying, which wasn't covered very much in the film "Bully", affects about 80% of all high school students today. Even more surprising, the Center for Disease Control considers bullying a public health concern. I guess its safe to say we start taking bullying more seriously! 

So what do we do about it?!

Preventing bullying in schools starts with rules. The entire school, including staff, faculty, etc., must uphold an anti-bullying policy. There should never be an instance at the school where a case of bullying is allowed. The environment at school should be a safe one! 

If you are a student, reach out to those who are being mistreated! Stand up for them. The difference in that individual's life could be you! 
If you see bullying happening, don't stand by and do nothing. Report, confront, whatever. Just don't pass a blind eye. 

For more tools, tips, and information check out these pages:

• http://www.stopbullying.gov/prevention/
• http://www.thebullyproject.com/ 
• http://cyberbullying.us/

"Aha!" Moments.

Chapter 1:

Men vs. Women- What are we good at? 

Did you know that men score higher on tests than women for visual-spatial ability, or the ability to imagine the shapes and objects rotating in space? Did you know women score higher than men in tests for fine motor skills, memory, speech production, and verbal fluency!

What is Healthy?- It's not just diet and exercise! 

My experience has been that people compartmentalize various aspects of their life- their social life, their career, their physical health, spirituality, etc. I've always had a personal mission to be physically healthy. Being physically healthy is just one aspect of my overall wellness though. Wellness has six dimensions: physical, emotional, intellectual, interpersonal, spiritual, and environmental. 

Want to learn more about the dimensions of YOUR life and how YOU can improve your wellness and life experience? Check this out.

Chapter 2: 

Altruism- Giving to Receive! 

Altruism- the belief in or practice of disinterested and selfless concern for the well-being of others
Giving back to your family, friends, and community doesn't only raise your self-esteem. It improves your health! Leading an altruistic lifestyle can lead to better immune system functioning, better cardiovascular health, and aid in relaxation and pain relief. It increases overall mental health, self-esteem, and emotional wellness. So what are you waiting for? Get involved! Here are some ideas for volunteer work:

• Retirement Homes
• Animal Shelters
• Soup Kitchens 
• Local churches
• Homeless Shelters
• Battered Women Shelters  

Do you have other ideas for giving back? Please share them in a comment!

Stress & Headaches

Did you know that more than 45 million Americans suffer from chronic headaches? Did you know that headaches are a common symptom of stress? 

Headaches can be broken down into three major categories:

1. Tension Headaches: Most headaches one experience fall under this category. The leading cause of tension headaches are stress, poor posture, and immobility. 
2. Migraines: Migraines can anywhere from minutes to days, and cause a variety of symptoms. Migraine sufferers may have nerve cells that are abnormally excitable, according to reseach. Identifying what triggers your migraines is the first step in releiving them. 
3. Cluster Headaches: Cluster headaches are intense pain in and around the eye. The cause of cluster headaches is unknown, and the is no known cure. However, there are treatments available. 

Do you want to learn more about headaches and remedies? Check this out.

Chapter 3:

Medication & Ethnicity 

Did you know your ethnicity affects how your body metabolizes drugs? For example, psychotropic drugs (antidepressants, anti-anxiety medication, anti-psychotic medication, etc.) are metabolized in the body by a specific enzyme. Genetic mutations can affect this enzyme and reduce its activity. These mutations are among around 20% of Asian people, 5% of Latino people, and 3% of white people. 

So what does this mean? Asian people tend to have more adverse reactions to standardized doses of psychotropic drugs than other ethnicities. 

Suicide

Suicide is the third leading cause of death for ages 15-24 and the 11th for all age groups. 

Do you know someone who is suicidal? Are you suicidal? Get help before you take any action. Every life is precious. I may not know you, but I can guarantee you that your life is worth saving. 

Here are some resources for you and your loved ones:

• http://www.suicidepreventionlifeline.org/
• http://www.afsp.org/
• https://www.save.org/index.cfm?fuseaction=home.viewPage&page_id=7049F2F1-C9C4-C392-588484F7906539D6&r=1

Chapter 7: 

Caffeine- Ancient Drug 

We all are familiar with caffeine. Its found in coffee, tea, energy drinks, soda, etc. Many of us use caffeine on a daily basis. One thing I didn't know is that caffeine is one of the most ancient psychoactive drugs as well as the most popular. 

AIDS & Drug Use

In 2008, intravenous drug use accounted for 10% of new HIV cases. In 2009, 48% of new hepatitis C infections were among intravenous drug users. 

Chapter 8:

College Kids & Alcohol 

• In a 2008 National Survey on Drug Use and Health: 41% of college students reported binge drinking once in the last month and 16% reported to be heavy drinkers
• Every year, 1700 college students die from alcohol overdoses and alcohol-related injuries. 600,000 have unintentional alcohol-related injuries. 700,000 are assaulted by other students who are intoxicated. 100,000 are victims of rape and sexual assault that are alcohol related. 

Clearly, college students and alcohol can be dangerous. Ultimately, everyone makes choices for themselves. If you are in college, please drink responsibly! 

Nicotine, Cocaine, and Heroin- What do they have in common? 

Neurological studies have indicated that nicotine acts on the brain in ways extremely similar to cocaine and heroin. 

Are you a tobacco user and considering quitting? Here are 97 reasons why you should. Need help quitting? You might find this website helpful.

Chapter 9: 

Antioxidants

I've always known that antioxidants are good for you. I never really knew why. Apparently, antioxidants combat yucky chemicals in our body called free radicals. Some antioxidants remove free radicals, others prevent their production, and some repair the damage done by free radicals. 

• Free Radicals can be related in aging, cancer, cardiovascular disease, and other serious situations. Free radicals come from many things- Our body produces them when it is breaking down fat and using oxygen. Cigarette smoke, radiation, and other harmful environmental factors increase free radical production. 

Want to increase your antioxidant intake? This website has common foods we all eat that are antioxidant high. 

Sugar, sugar, sugar! 

• Adding sugar to foods increased 19% from 1970 to 2005. That's about 76 extra calories per day consumed in an average American's diet. 

Chapter 10: 

Exercise Injuries & the "RICE" Formula

RICE= Rest, Ice, Compression, Elevation

The RICE treatment works for bruises, joint sprains, muscle strains, and tendinitis! 

Stay Hydrated While Exercising the Green Way

• Approximately 30 billion plastic water bottles are produced each year
• The process used to manufacture water bottles uses 17 million barrels of oil each year. That's enough for a MILLION CARS for a year. And that figure is not including transportation of the product to stores, etc. 
• The process also releases 2.5 million tons of carbon dioxide into the atmosphere
• The process of making a water bottle requires 3x more water than the bottle will actually hold

So please- get a reusable water bottle!! 

I've found some pretty cool ones. 

• http://www.waterbobble.com/
• http://www.brita.com/products/filtering-bottle/

Chapter 11: 

Soda & Scary Statistics

Research has shown that people who consumed more than one soft drink a day were associated with the following:

• 44% more likely to develop metabolic syndrome
• 31% more likely to be obese
• 25% more likely to have higher-than-average blood pressure
• 18% more likely to have high blood pressure

Maybe the next time you go to a restaurant, you should order water instead of your favorite carbonated beverage!

Eating Disorders

Eating disorders affect an estimated 10 million females and 1 million males. However, only about 30% of people with anorexia receive treatment, and only 6% of bulimia receive treatment. Eating disorders have very serious health implications. Depending on the severity of the case, an individual could even die. 

Are you or someone you know struggling with an eating disorder? Seek help

Chapter 16: 

Car Crashes & Accidents

Did you know that around 75% of motor vehicle collisions occur within 25 miles of home and in speed zones lower than 40 miles per hour? That means you're particularly in danger of getting into an accident getting groceries, picking your kids up from school, etc. Most of us know all of the following strategies to prevent accidents, but it never hurts to be reminded:

• Drive the speed limit
• ALWAYS wear your seat belt! 
• Do NOT drive under the influence of alcohol or drugs
• Do not get in the car with a driver who is under the influence
• Keep your car in good working order. I like to have a "check up" for my car about every 6 months or so. It may seem more expensive, but if fix things before they get severe, your overall expenses paid are low. 
• Allow sufficient following distance. The 3-second rule is very helpful for this. 
• Adjust your speed and following distance accordingly for the weather
• USE YOUR SIGNAL
• Completely stop at stop signs
• Look both ways at an intersection

Violent Crimes & College Students- What is the common denominator? 

On college campuses, alcohol and other drugs are involved in almost 95% of all violent crimes committed. 

Exercise Program

Monday, Wednesday, Friday: 

CRE: Cardiorespitory Endurance

For Cardiorespiratory endurance, your target heart rate should be anywhere from 65-90% of your maximum heart rate. If you need help figuring out your target heart rate, I found this really cool website tool to help you out. 

20-60 Minutes:

-Swimming

-Jogging/Running

-Walking

-Bicycling

-Zumba

-Anything that gets your heart pumping!

Tuesday, Thursday, Sunday:

MS/ME: Muscular Strength and Endurance

It is important when you are building up your muscular strength and endurance to make sure that you exercise the areas of your muscles on non-consecutive days. Your muscles need time to heal between sessions! I have three different routines you can follow that will target all of your major muscle groups. You can do every exercise, or just use them as building blocks for your own routine! Remember, the general guidelines for fitness are 8-12 reps per set and 1-2 sets. 

Routine 1: Lower Body

-Hip Abductor & Adductor

-Leg Curl

-Leg Extensions

-Seated Leg Press

-Gluteal Press

-Calf Raises

Routine 2: Upper Body

-Chest Press

-Pectoral Flys

-Incline Chest Press

-Shoulder Press

-Tricep Extension Machine

-Bicep Curl Machine

-Tricep Pulldowns

-Lat Pulldown

-Seated Rows

Routine 3: Core

-Abdominal Machine

-Back Extension Machine

-Oblique Machine

-Crunches
-Plank

Flexibility & Stretching

Many people overlook stretching as an essential part of their work out routine. However, having good flexibility will aid you in your exercise routine profoundly! If you don't believe me, read here.

I always stretch before and after exercising.  

Having a little trouble with how to stretch? Here is literally 100+ ways to stretch.

Saturday: DAY OFF! 

Stress Soother

One way I find very useful for dealing with stress is deep breathing meditation. It is very simple, and it can be done pretty much everywhere. It can be done for as long or as little as one wants; however I like to spend at least ten minutes on the meditation.

Deep breathing meditation relaxes the body and the mind. When I have finished meditating, I always feel more able to approach difficult tasks, less tense, and my mind is more focused.

So how do you do it?

1. Find a comfortable position where your back is fully "erect" or straight. This can be with your legs crossed as shown in the picture above, or laying down on your back. 

2. Close your eyes. Take a deep breath by extending your abdominal muscles outward. Sometimes I like to think of gathering all of the toxic stress in my stomach. 

3. Keep your eyes closed Exhale slowly through your mouth and/or nose. I picture releasing all of the toxic stress in my stomach. 

4. Repeat steps 2 & 3! 

Tips:

• I find it helpful to choose one thing to focus on while I'm meditating. It can be your breathing, the sound of a fan, etc. Just make sure its not your next upcoming homework assignment! 
• Try to make sure your inhaling and exhaling breaths are "even." To get started, I usually count to ten while inhaling and exhaling, and continue to do so until I've gotten into a rhythm.  
• Stay still! Choose the comfortable position before you begin, switching positions and opening your eyes, etc. can be really distracting and hinder your relaxation. 
• Remember: This is YOUR stress reliever! You can do whatever you want to aid in the relaxation progress. Light a candle, play some classical music, sit outside.. whatever! 

Nutrition Journal

So for my journal, I wrote down what I ate yesterday. I don't eat exactly like that every day, but my day-to-day diet always looks something like this:

The Food 

Breakfast: 

A Bowl of Multi-Grain Cheerios with 2% milk and a banana. 

Lunch: 

A Cheese Quesodilla and a 12 oz. can of Coca-Cola

Dinner:

A bowl of creamy tomato soup and a 12 oz. can of Coca Cola.

Here is a link to my food groups and calories report and my nutrients report.

The Breakdown

Carbohydrate Intake

On average, I consume about 214 grams of carbohydrates in a day, or 816 calories. Carbohydrates account for 67% of my daily caloric intake, which is just slightly over the recommendation of 45-65%.

Complex Carbs I consumed: Multi-Grain Cheerios, Tortilla, and the Tomato Soup.
Single Carbs I consumed: 2% milk, banana, cheese
Concentrated Simple Carbs I consumed: Coca Cola

Fat Intake

On average I eat about 30 grams of fat in a day, or around 274 calories worth. Fat contributes 26% to my total intake, which is in the acceptable range of 25-35%.

My average intake of cholesterol is 64 milligrams. The recommendation is less than 300 milligrams, so I'm  still in the target range. However, I could reduce my cholesterol by including less dairy in my diet and increasing my amount of veggies instead.

Protein Intake

On the average day I consume 32 grams of protein, or 128 calories of protein. The recommended daily amount is 42 grams or about 10-35% of your total energy consumption. Protein contributes exactly 10% to my total diet, but I still think I should increase my protein intake because I am eating less than 42 grams.

Vitamins and Minerals Intake

On average I consume around 4.8 grams of salt. I know that Coca Cola is high in sodium, as well as the tomato soup I ate. I could reduce the amount of salt I eat by cutting out the soda.

The Reflection

By recording what I eat in an average day and evaluating what nutrients, etc. that are in that food, I realized that I don't have a very healthy diet. According to my food groups report, I need to be eating more grains, fruits, and vegetables. I also need to increase my overall caloric intake. I don't usually put much thinking into eating, I just eat what sounds good when I'm hungry. However, I need to begin to start thinking about food. This class has made me very aware how important one's diet is, and I want to be healthy. My plan is to kick out the stuff that is empty calories, like soda, and to introduce more nutrient-dense and healthful foods into my diet. I won't lie, after looking at the "facts" of what I'm eating, I'm scared! I need to get on my health game. 

Food Labels

My Favorite Drink: Coca-Cola

My Favorite Cereal: Multi-Grain Cheerios

My Favorite Snack: Reese's Peanut Butter Cups

Movie Poster: Forks Over Knives

About Me (Artifact #1)

Hello! My name is Amy. I'm 19 years old, and a sophomore at Palomar College. Being healthy is something I value highly, so I'm excited to learn how to improve my health during this course. I'm a vegetarian, my favorite color is yellow, and I like to surf!