How does diet affect the immune system?

The immune system is a system of biological structures and processes within an organism that protects against disease

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 Here are some facts from two articles I researched.

"Adding fruits and vegetables and other nutrient sources may help keep you from getting sick" (Tufts University Health & Nutrition Letter).

In the article Tufts University Health & Nutrition Letter, it explains how they found a new study where older adults who increased their fruit and vegetable consumption to at least five servings a day showed a significantly greater response to a pneumonia vaccine than those in a control group. Consumption of specific nutrients, such as vitamin E, carotenoids and vitamin C has been associated with improved immune function as well. In another study, they showed how adults who improved their micronutrient status through their diet or by consuming a low-dose multivitamin reported fewer visits to the doctor or hospital over a six-month span!

"Foods that Fuel the Immune System" (Newsletter of food, nutrition & health)

"When your immune system is healthy you have multiple barriers to protect against invaders, including skin, inflammatory responses, and specific immune responses, such as certain types of white blood cells that destroy pathogens." In this article I found out that Vitamin E supplementation helps reduce the risk of upper respiratory infections, such as the common cold. Some foods packed with vitamin E are nuts, olives and leafy greens. Also, while most people believe decreasing calories on their diet will help them lose weight, they also need to think about their immune system. You must eat enough, but not too much. If you decrease calories too much it will result in nutritional deficiencies which is not good for the immune system.

Movie Reflection

Life's Greatest Miracle

This film introduces us to the way humans are created. I really enjoyed watching it and learning better detail on the way our cells and chromosomes form and produce a beautiful life inside a woman. The film begins showing the way our DNA works and combines with another person's genes. The combination of genes starts through the process of meiosis where in the male and female makes sperms and eggs as shown. It later explains how male sperm is different based on their quantity whereas in females the eggs are about quality. This is why we all have a different unique set of traits.

The development of a fertilized egg is such a wonder. It's crazy how through a tiny single cell, it is powerful and capable enough to produce various organs in its own life system in just a span of nine months.

I think everyone at some point should really try watching this video so you can be informed and learn a little more about the way our body's work without us even knowing. It's wonderful to see the way we create our own little piece of life.

Negative Effects of Digital Communication

Reflection of the "Bully" movie

The Bully movie is about a tear jerking documentary that shows how different families children struggle with being bullied. You can find this video at http://www.thebullyproject.com/. 

My reaction to the film was disappointment and anger. I was angry and disappointed in the ways how parents raised their children who bully and mainly the school faculty members who knew what was going on and did not make much effort to take a stand and try to change and improve the way things were going. I also don't understand why the bus driver wouldn't help a child in need of help or how the principal would avoid the situation and consequences when the parents would visit.

Bullying to me is a public health concern. A child getting bullied is most likely to turn into depression and feel as lonely as it gets. They will most likely consider in suicide at a very early age.

I believe that our society and schools should try making more of an effort to be friendly and bring peace, parents should raise their children from an early age that bullying is wrong and sick and also for the victims maybe join a sport or karate to gain social skills and maybe more confidence.

Aha Moments

Some key points that caught my attention throughout the chapters

Ch. 1:

• 6 Dimensions of Wellness (Physical, Spiritual, Environmental, Social, Intellectual, and Emotional.)
• If we do not strive to live a healthy way of wellness, this will cause greater chance of death and decrease living longer

Ch. 10:

• FITT Principle (Frequency, Intensity, Time, Type)
• I liked learning the exercise workout plan which is suggested to do 3-5 days of cardio a week and 2-3 days of strength training.

Ch. 9:

• Learning the difference between complex carbs and simple carbs
• Learning that you should be consuming 10-35% total calories of protein a day, 45-65% total calories of carbs, and 20-35% of fats.

Ch. 11:

• Several studies show that artificial sweeteners and HFCS both lead to weight gain and obesity!
• 5 lbs of muscle take up 1/3 of the space of 5 lbs of fat.

Ch. 2:

• According to the American Psychological Association 77% of American adults suffer from health problems related to stress.
• Your type of gender can affect the way you respond to stress.

Ch. 3:

• The #1 most common disorder in America is Depression.
• Learning the signs and symptoms of suicide and how you can prevent/help others when showing symptoms

Ch. 7: 

• 6 groups of psychoactive drugs - Stimulant (cocaine), Depressant (alcohol), Hallucinogen (MDMA), Cannabis (marijuana), Narcotic (heroin), Inhalants (gasoline). 
• Males are at greater risks in drug abuse and dependence.

Ch. 8:

• Cigarettes contain 43 different carcinogens.
• Food in stomach will slow the absorption of alcohol you consume while a carbonated beverage will speed up absorption.

Ch. 16:

• 4 million Americans suffer from disabling injuries on the job every year.
• Males are 9x as likely as females to commit murder and 3x as likely to be murdered.

Stress and Psychological Heath

For this assignment I watched the Fun Theory Video. I believe that this video relates to Psychological health where it shows an optimistic outlook on how to change the way people feel about choosing to walk the stairs or take an escalator. It is positive psychology because it causes happiness when people enjoy walking up the piano stairs and making different sounds. Not only does this option make it more fun for the person walking up, but it also helps their health by working their legs rather than being lazy and just waiting for the escalator stair to arrive to the top.

Stress Soothers

• Exercise - Exercising can take your mind off things, and at the same time help relieve muscle tension and physical heath.

 

• Listening to music - This can relax your mind and soothe you.

• Taking a walk - Sometimes you need a breather from things and taking a walk on your own can help you calm yourself and gather thoughts about how you're going to deal with what's stressing you.

• Venting to a close friend - Sometimes you need someone you can go to and talk about your problems and maybe get advice.

• Meditation - Meditation can help muscle relaxation and spiritual emotion.

Nutrition Journal

Carbohydrates

Average per day: 112g

Calories: 448 cal

Percentage: 31%

Complex Carbs: 

• Whole wheat sandwich thins
• Quaker rice cake
• Whole grain oats
• Spinach
• Roma tomato
• Romaine Lettuce

Simple Carbs:

• Almond milk
• Dole banana

Fat Intake: 70g

Calories: 630 cal

Cholesterol: 385g

Protein Intake: 93g

Calories: 372 cal

Percentage: 26%

Sodium: 5g

Conclusion:

Doing this nutrition journal it has helped me get a better idea and reality of what I am consuming and putting in my body. Based on this report of my daily intake of foods, the one thing I would need to improve on my diet would be to cut down on the fats I consume and try incorporating some more vegetables daily. 

Food Labels

Cereal I eat

Kashi GoLean

Drink I Like

Arizona Lemon Ice Tea

Snack I eat

Quaker Rice Cake

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Workout Plan

Monday/Wednesday/Friday

Warm up: 10 Minutes - Treadmill power walk or jog, Jumping jacks
Stretch: 5-10 Minutes - Lunges, downward dog stretch on right side of leg then left
Cardio: 20 Minutes - Running, Biking, Swimming, Push ups, Planks
Stretch: 5 Minutes - Lunges, Deep lunge, Hold up each leg for 10-20 sec

Tuesday/Thursday

Warm up: 10 Minutes - Plank, treadmill, jumping jacks
Stretch: 5-10 Minutes - Lunges, stretch groin area, inner legs each side
Strength Train: 20 Minutes - Bicep curls, Tricep Pull ups/push down, Squats, Leg curl, Abdominals, Glute Press all 3 sets of 15-20.
Stretch: 5 Minutes - Lunges, Arm stretch, Calf Raises

Hiiii

Hello, my name is Amanda. I am 21 years old, attending Palomar for Medical Office Specialist. I work part time, and enjoy cooking, dancing, and hanging out with family and friends. :)

Taurus <3