Biology Magazine

by Shenika Balmes

INTRODUCTION & PURPOSE As a vital component of public health, mental health should always be remembered. One of the key health issues of the twenty-first century is the need for health education, prevention, and recovery programs for mental disorders. Mental health is defined by the World Health Organization (WHO) as a \"state of well-being in which each person realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and can make a contribution to his or her community.\" Mental health researchers increasingly understand, in accordance with this concept, that the absence of mental illness does not necessarily mean a state of psychological well-being. With these, we recognize the importance of educating about mental health and its surrounding factors. We created this magazine entitled Mental Health in order to spread awareness and remind people just how much it affects our lives as humans. We will not only tackle it by itself, instead we included some helpful tips on how to maintain a good mental health for a better performance in your online classes as students, the link between fermentation and mental health, and etc. Our theme color is green and black, as a symbolism of awareness and ignorance respectively. Green is the color of the mental health awareness ribbon, while black symbolizes the darkness of one’s perspective if he/she is ignorant about mental health and its effects. We hope you learn a lot from Mental Health, and remember to shout: “I support the mental health awareness campaign!” Thank you! Content by Karl Perculeza & Angelee Atienza

FOOD & NUTRITION Since Mental Health is a magazine Examples of foods having DHA are that recognizes the importance of our salmon, trout and prawns or take fish oil mental health, we are also going to supplements. (found in Figure B) enumerate the key factors necessary for having a balanced and stable mental Walnuts (Figure C) state—and one of these factors is the food we eat. Here are some of the foods you Long-term brain health? A handful of may want to include in your diet once in walnut is what you need! Walnuts are so full of a while in order to maintain a good mental antioxidants that helps to impede oxidation health. in the brain and body. These Fish Oil (Figure A) amazing nuts can also lead to the growth of new neurons, this Fish = “brain food”. Figure A means they can help us grow new It has little fatty acids also Figure B brain cells! This new brain cells known as DHA. DHA is an are important in maintaining a Omega-3 fatty acid that good mental health. helps in improving short- and long-term memory, Figure C contributing to the optimal brain health. Foods that are high in Omega-3 fatty acids also helps boost emotions for mental health and wellness, as well as lessening anxiety levels. Content by Shenika Balmes

FOOD & NUTRITION Berries Berries such as strawberries, blueberries, raspberries, and blackberries are the perfect snack to get your antioxidant fix! Antioxidants help in repairing cells and fighting inflammation caused by free radical damage found in cigarette smoke, pollutants, and etc. These antioxidants are found to be of help in improving the symptoms associated with anxiety and depression. Blueberries and strawberries also contain polyphenolics which is found to improve memory, concentration and attention span. DID YOU KNOW? In 2000, Microsoft conducted a study measuring how long people can focus on one thing for a specific amount of time. The results showed the average person’s attention span was 12 seconds. About 15 years later, it dropped to 8 seconds. A recent study from the Technical University of Denmark suggests our collective global attention span is narrowing because of the abundance of information presented to us. Source: https://blogs.oracle.com/oracledatacloud/2020-trends-shaping-the-digital- marketing-landscape (Angelee Atienza) Content by Shenika Balmes

FOOD & NUTRITION Yogurt Yogurt, also spelled yoghurt, yogourt or yoghourt, is a food produced by bacterial fermentation of milk. According to some recent research, probiotics in yogurt doesn’t only affect our digestive system to run smoothly, it also affects a person’s mental health as it lowers the level of stress, anxiety, and depression of an individual. Leafy Green Vegetables Leafy green vegetables are spinach, kale, cabbage, broccoli, collard green, and etc. (as seen on the border design) Experts say that those people who are consuming leafy green vegetables regularly have a slower rate of cognitive declination compared to those who are not. Additional fact! “Since declining cognitive ability is central to Alzheimer's disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer's disease and dementia.\" -Martha Clare Morris, Sc.D., assistant provost for community research at Rush University Medical Center Source:https://www.sciencedaily.com/releases/2015/03/15033011222 7.htm (Angelee Atienza) Content by Yeoj Claveria

FOOD & NUTRITION Pineapple Wheat Pineapple is native to tropical and It is a specie of Triticum, a subtropical America and has been cereal grain. People eat it most often in introduced elsewhere. The fruit is eaten the form of bread. It is a kind fresh where available and in canned form of grass whose fruit is a \"head of wheat\" worldwide. with edible seeds. Globally, wheat is the leading source of vegetable protein in Pineapple contains 10 mg of human food. It has a higher protein tryptophan per cup. Tryptophan can boost content than other major cereals such your body's production of serotonin. Often as maize (corn) or rice. called “happy hormones,” this chemical is key to improving your mood, with low Other than that, it is rich in serotonin levels being linked to memory carbohydrates which contains glucose, problems and possibly even depression. as well as B vitamins. These are needed by our brain in order to perform beneficial functions are stay focused through the day. Complex carbs are best like whole wheat, oats, brown rice, beans and soy. Trivia! Studies have also found that consuming pineapple can improve your memory. Along with Vitamin B1 and manganese naturally found within the fruit, research shows the enzyme bromelain can play a key role in promoting cognitive functions. Source: https://www.chfusa.com/blog/benefits-of-pineapples-a-bromelain- brain-boost/ (Angelee Atienza) Content by Gee Em Moog

FOOD & NUTRITION In relation to our previous lessons about cellular respiration and fermentation, we have found a certain connection between our mental health and fermented products. Studies have shown that fermented foods may also promote mental health. A few studies have linked the probiotic strains Lactobacillus helveticus and Bifidobacterium longum to a reduction in symptoms of anxiety and depression. Both probiotics are found in fermented foods. The process is still used today to produce foods like wine, cheese, sauerkraut, yogurt, and kombucha. (Angelee Atienza) Kombucha Kombucha is a sweet, fizzy drink made from bacteria, yeast, sugar, and tea. It is usually a yellow- orange color and has a slightly sour taste. In recent years, people have started using kombucha as a healthful alternative to conventional fizzy drinks/sodas. Aside from its probiotics content which promotes positive mental health, there are also strong links between depression and inflammation, so the anti- inflammatory effect of kombucha may help alleviate some symptoms of depression. Content by Gee Em Moog

FOOD & NUTRITION In line with maintaining a good mental health, we’ve also considered some healthy nutritional tips on how to boost your morale and mental performance during online classes! Content by Yeoj Claveria

EXERCISE It is not new to hear that in order to be mentally healthy, it is also vital that we remain physically fit! When it comes to exercise, we all know that it can improve our fitness and endurance, however, it can also give positive effects to our mental health. Here are some of the exercises that are beneficial to our mental health. Running First one is running or walking, like the one shown in the image above. Outdoor exercise or eco-therapy can be particularly beneficial based on researchers. It is said to decrease symptoms of depression, improve learning ability and self-esteem, and alleviate anxiety. Boxing Have you ever felt like punching something because of your anger or stress? That is the reason why boxing is on this list. It helps with stress relief, anger management, as well as maintaining focus. With these, it is highly beneficial to our mental health. Content by Andrei Cabatay

EXERCISE Yoga It involves a set of specific exercises, called poses, combined with specific breathing techniques and meditation principles. It is a less tiring activity where you can relax your body and mind simultaneously, which is very beneficial for our mental health. It could promote sleep quality which is good for resting our brains and body, as well as decrease stress and improve our quality of life. Resistance Training Another one is resistance training. It is for those who are passionate in gaining self- confidence through hard work. Resistance training is all about lifting weights or bodyweight exercises. And there are more exercises for mental health, these are only some examples. Keep in mind that all of these can be done without spending too much money, especially for medicines to treat mental disorders. Some exercises can be done in your house or at the nearest open area available, so each one of these can be done efficiently and whenever you feel like it. However, we must remember, that these exercises for our mental health are not going to be effective if you don’t have passion in improving your mental state. You should be physically and mentally prepared, so that in the end, you can attain both a good mental health and a physically fit body. Content by Andrei Cabatay

EXERCISE According to Arlene Semeco, a registered dietitian, exercise is defined as any movement that makes your muscles work and requires your body to burn calories. It has many health benefits whether physically or mentally. Here are some of them: According to research, it produces changes in the parts of the brain that can reduce stress, depression and anxiety of a person. Doing a regular exercise activity is one of the several ways to be happy. A regular exercise has been proved that it increases your metabolic rate. This can help you to burn more calories and help you to achieve your goal weight. For some, it is a way to improve self-esteem and avoid social withdrawal, therefore making his/her mental health healthier! Content by Jojo Marqueses

EXERCISE Physical activities are one of the best ways to have a healthy body and mental state. It can prevent many diseases especially chronic diseases physically and mentally. Also, it can lower your blood pressure and blood fat levels. Doing different physical activities consumes enough energy for you to have a better sleep and rest. This is good for your mental health as it gives the relaxation your brain needs from time to time. Most of us know that doing exercise focuses more on achieving a healthy and fit body, but doing exercise can also improve your brain function and boost your memory thinking skills. We have different perspectives regarding on how to maintain a healthy mind and fit body. To achieve a healthy body, it is not only achievable through doing physical activities, but also on how your mindset pushes you to have a good and healthy lifestyle and to be the best version of yourself. This is practiced through regular exercise. Content by Jojo Marqueses

LIFESTYLE & HEALTH A balanced lifestyle includes engaging in daily physical exercise, refraining from smoking, reducing alcohol intake, consuming healthy foods to avoid overweight, according to the World Health Organization. The WHO fact sheet is backed by research results showing that engaging in physical activity and cultural or mental practices, abstaining from smoking and drinking alcohol, maintaining a normal weight, and adopting a balanced diet can have beneficial health effects, with prospective research consistently finding a bidirectional relationship between variables of lifestyle and mental health. More specifically, research has shown that lifestyle can have a beneficial impact on depression and anxiety symptoms, life satisfaction and overall self-perceived mental health. With this, we selected six lifestyle factors to examine the importance of lifestyle to mental health. Mental or cultural activities Lower MHP, namely symptoms of anxiety and depression, and higher life satisfaction, were correlated with receptive (e.g., attending museums or concerts) and artistic (e.g., playing an instrument or painting) cultural or mental behaviors. Cultural leisure-time practices were predictive of lower MHP at follow-up 5 years later in a broad study involving more than 16,000 middle- aged people. This also involves leisure-time practices such as playing music or becoming involved in a religious group. Content by Karl Perculeza

LIFESTYLE & HEALTH Maintaining a normal weight or Body Mass Index (BMI) Obesity is associated with worse MHP, especially with self-reported symptoms of depression, anxiety, and stress, which defines extreme overweight or a higher body mass index (BMI). Higher BMI was associated with symptoms of anxiety and depression. Higher BMI was correlated with higher MHP, including symptoms of depression, anxiety and stress. A meta-analysis of research assessing the relationship between overweight, a BMI between 25 and 29.99, obesity, and mental health found that both overweight and obesity predicted potential depression symptoms and the onset of a depressive disorder. Avoid smoking A meta-analysis of prospective studies found that, relative to continuing smokers, people who quit smoking report a substantial decrease in symptoms of depression, anxiety and stress, as well as an improvement in psychological quality of life and positive effects. A Dutch study with more than 5000 participants found, in line with these results, that people who quit smoking do not experience a decrease in life satisfaction, but rather an improvement in well-being. Smoking is associated with mental health problems (MHP) during early adolescence, especially with symptoms of depression. In early adulthood, young smokers with anxiety and depression are more likely to develop nicotine addiction. DID YOU KNOW? Research into smoking and stress has shown that instead of helping people to relax, smoking actually increases anxiety and tension. Nicotine creates an immediate sense of relaxation so people smoke in the belief that it reduces stress and anxiety. Source: shorturl.at/akn46 (Angelee Atienza) Content by Karl Perculeza

LIFESTYLE & HEALTH Social Connectedness and Support Social connectedness is a psychological bond that people feel in relation to individuals and groups of others. This can be helpful in preventing mental health diseases because you would be able to feel that you are not alone. You can get emotional support from the people you love and trust. Social connectedness could be considered as a potential antidote to loneliness. It is important to not isolate yourself from everyone because they may help you to overcome your battles and provide support. Proper Diet and Nutrition Developing Coping Health related issues that influence Mechanisms and Strategies mental health include toxic exposure, nutrition, and sleep, among others. We There are various coping mechanisms that may think that proper diet and nutrition can be essential in preventing mental health will not help in preventing mental diseases, diseases, or in lessening the effect of it if you but it also aids in making sure that you are already have one. This may help your brain healthy not just physically. Eating healthy to focus on other things that is beneficial for foods that are rich in nutrients will help in you. You can have hobbies that you can making your mind healthy and clear. distract yourself and make yourself happy Having an unhealthy lifestyle may affect and contented. These may include painting, and worsen the triggers you have in your reading, playing instruments, doing sports, disorder, so it is important to keep your and many more. This can clear your mind diet healthy and right. and release stress and triggers. Content by Jia Rosales

DISEASES is one of the anxiety disorders. It is - chronic and overstated worry, even is a mental disorder whose main though nothing seems to provoke or symptoms include obsessions and cause it. Having GAD means always compulsions, driving the person to engage in unwanted, oftentimes distress anticipating disaster and often worrying excessively. behaviors or thoughts. is recurring, long- - is a draining mental standing pattern of having unstable relationships with disorder that can occur when a others. People with BPD often person has either directly swing from one emotion to another easily and quickly, experienced or witnessed an and their self-image changes extremely traumatic or terrifying event. They repeatedly re-live the just as often. trauma in different forms. Content by Jia Rosales

DISEASES is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to- day activities, and sometimes you may feel as if life isn't worth living. It includes feelings of sadness, angry outbursts loss of interest, sleep disturbances, tiredness, reduced appetite, anxiety, agitation or restlessness, feelings of worthlessness or guilt, trouble thinking, frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide. Unexplained physical problems Keep in mind Suicide accounts for over 800,000 deaths globally each year, with over 41,000 in the U.S. alone. It is the second leading cause of death worldwide for 15-29 year olds. Many people do not seek treatment for mental illness due to the associated stigma. However, 70-90% of people who seek proper treatment for mental health disorders witness a significant reduction in symptoms. 20% of youth have a mental health condition, with one in 10 young people having experienced a period of major depression. Source: shorturl.at/xZ256 Content by Angelee Atienza

Content Writers Atienza, Angelee Balmes, Shenika Cabatay, Andrei Claveria, Reuben Joseph Marqueses, Jojo Moog, Gee Em Rosales, Jia Perculeza, Karl Group Leader Perculeza, Karl Cover Page Creator Balmes, Shenika Magazine Editor Atienza, Angelee