Does chocolate cause acne? Myth or fact? There have been all sorts of findings that say foods high in antioxidants are good for our skin. On the contrary, some sources say that dairy and carbohydrates can lead to acne but have yet to be proven true. The truth is that many factors affect the beauty of our skin as hormones and diets vary between people. The idea that chocolate causes acne has been an on-going myth without a true end.

In 1969 study done by James E. Fulton Jr., Gerd Plewig, and Alber M. Kligman found no connection between acne and chocolate consumption. In this study, “Sixty five subjects were assigned to consume either a chocolate bar that contained 10 times the amount of bittersweet chocolate of a normal 45g chocolate bar or a chocolate-less placebo bar that contained 28 percent vegetable fat corresponding with the fat content in chocolate liqueur and cocoa butter.” Although no difference was found in the subjects skin, a study done in May 2014 found a possible link. Caroline Caperton and others conducted a, “Double-blind, placebo-controlled, randomized, controlled trial.” As stated in the abstract in this study, “Fourteen men between the ages of 18 and 35 were assigned to swallow capsules filled with either unsweetened 100-percent cocoa, hydrolyzed gelatin powder, or a combination of the two, at baseline.” The results of this study found that the men experienced an intensification of their already present acne. This could be a warning for men with acne-prone skin but doesn’t prove anything for women.

I’d say if you are chocolate lover to keep on eating because more research needs to be done in order to determine whether chocolate really causes acne. Duke dermatologist Diana McShane (MD) says, “‘Studies that specifically address the association of diet and acne are difficult to design with enough power to determine true cause and effect.’” The best way to determine if something is bad for your skin specifically is to test it out yourself!

Works Cited

“Is Chocolate Bad for Your Skin?” How Stuff Works. Ed. Elizabeth Whitmore. N.p., n.d. Web. 30 Nov. 2014. <http://health.howstuffworks.com/skin-care/cleansing/myths/chocolate-bad-for-skin.htm>.

The Journal of Clinical and Aesthetic. N.p., n.d. Web. 30 Nov. 2014. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025515/>.

“Myth or Fact: eating chocolate causes acne.” Duke Medicine. N.p., 26 Aug. 2013. Web. 30 Nov. 2014. <http://www.dukemedicine.org/blog/myth-or-fact-eating-chocolate-causes-acne>.

“New Study Shows Chocolate Causes Acne.” Acne Einstein. N.p., n.d. Web. 30 Nov. 2014. <http://www.acneeinstein.com/new-study-shows-chocolate-causes-acne-but/>.

Ever start to feel angry, anxious, irritable or cranky when the weather gets hot? I know personally if I’m in a hot room, I can’t focus and get extremely agitated. Is there a reason we start to feel this way?

The reason we feel so short-tempered in hot weather is because it increases our physical arousal. We can experience an increased heart rate and a rise in blood pressure. However, the main reason we begin to feel cranky is because we are dehydrated so it is important to drink plenty of fluids. A study done in 2012 found that after loosing just 1.5 percent of the body’s normal water volume subjects experienced trouble concentrating, were fatigued and distressed. When the hot weather dehydrates us the plasma osmolarity, which measures hydration status in the hypothalamus suffers and therefore prevents the hypothalamus from maintaining homeostasis in the human body. In a study done on cats where they were able to measure the blood volume, hydration status and the evaporative heat loss in response to the heating of the hypothalamus researchers found that the dehydration decreased thermal response of the central neural structures.

There are many other factors that link increased anger to the heat however, the bottom line is the hot weather does make us hot heads. Ellen Cohn a criminologist at Florida International University also stated in an NBC article, “‘Generally, what we find is as it gets hotter, crime tends to go up.’” The rise in crime rates results from the heat increasing our aggressive behavior. Similarly, Brad Bushman an Ohio State University psychologist also said in the article that, “‘If someone cuts you off in traffic, you’re much more likely to honk at them or flip them off if it’s a hot day rather than a cool day.’” The hot weather can definitely make us act out of character so it’s important to stay hydrated and in the air conditioning.

Works Cited

Dahl, Melissa. “Heat Waves Lead to Hot Tempers — and Here’s Why.” Today Health. N.p., 4 July 2013. Web. 1 Dec. 2014. <http://www.today.com/health/heat-waves-lead-hot-tempers-heres-why-6C10436073>.

“Definition of Plasma Osmolarity.” MedicineNet.com. N.p., n.d. Web. 1 Dec. 2014. <http://www.medicinenet.com/script/main/art.asp?articlekey=33419>.

“Effect of Dehydration on Hypothalamic Control of Evaporation in the Cat.” PMC. N.p., n.d. Web. 1 Dec. 2014. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1249682/>.

“Hypothalamus.” You and Your Hormones. N.p., 24 Oct. 2013. Web. 1 Dec. 2014. <http://www.yourhormones.info/glands/hypothalamus.aspx>.

“Mild dehydration affects mood in healthy young women.” PubMed. N.p., n.d. Web. 1 Dec. 2014. <http://www.ncbi.nlm.nih.gov/pubmed/22190027>.

Ever wonder why when you were little you didn’t like a certain food but now you do? Did you know that more than 75% of your taste comes from your sense of smell? Molecules in the foods and drinks we consume land on olfactory cells in the nose, which then send a message to the brain to produce a smell. We have roughly 10,000 taste buds; these taste buds combined with our sense of smell are able to give us sweet, salty, sour, and bitter tastes. So how exactly do our taste buds change?

When you are little your taste buds are fresh and still developing so all tastes are strong making you fear the broccoli and lima beans. Your taste buds do the tasting but your nose interprets that taste so at a young age you’re more likely to turn away from a foul or strong smelling food. As you age, your taste buds age with you and you become less sensitive to taste. Other factors that effect the diminishing of our taste is exposure to smoke or consuming hot liquids.

Interesting factors that can play into the alterations in taste are hormones. According to an article from Woman’s Day, Dr. Bartoshuck stated that pregnant women shy away from vegetables because, “‘the taste of bitter is hardwired to be a cue for poison, early in pregnancy your brain becomes sensitized to avoid it in order to guard your baby.’” Pregnant women instead crave carbs and sweets, foods that are high in energy. In a 2008 Danish study done at The Faculty of Life Sciences at The University of Copenhagen 8,900 school children participated in the largest study on taste. The studies found that girls have a better sense of taste than boys; they were better at identifying sour and sweet tastes. Overall, as we grow older not only do our taste buds change but so does our perspective on food. We begin to appreciate healthy foods as our senses mature and taste buds dull.

Works Cited

“The Brain and the Senses.” The Childern’s University of Manchester. N.p., n.d. Web. 2 Dec. 2014. <http://www.childrensuniversity.manchester.ac.uk/interactives/science/brainandsenses/smellandtaste/>.

“Do Your Taste Buds Change?” Wonderopolis. N.p., n.d. Web. 2 Dec. 2014. <http://wonderopolis.org/wonder/do-your-taste-buds-change/>.

“Girls Have Superior Sense of Taste to Boys.” Science Daly. N.p., n.d. Web. 2 Dec. 2014. <http://www.sciencedaily.com/releases/2008/12/081216104035.htm>.

Greene, Amanda. “7 Things You Didn’t Know About Your Taste Buds.” Woman’s Day. N.p., n.d. Web. 2 Dec. 2014. <http://www.womansday.com/health-fitness/7-things-you-didnt-know-about-your-taste-buds-119709>.

Have you ever heard that using diet soda as a chaser will get you intoxicated faster? Who would’ve thought there could be a difference? There has been some research that leads this statement to be true.

In a study done in 2006, a group of scientists studied 8 males and each day they were either given a mixed drink with regular sugar or with diet soda. The results of this study found that the diet-mixed-drink had an effect on the rate of gastric emptying and the blood alcohol response. During this study, as stated in a New York Times article by Anahad O’Connor, “In the diet-mixer conditions, the alcohol entered the subjects’ bloodstream about 15 minutes faster, and their blood-alcohol concentration was higher, peaking at 0.05 percent, compared with 0.03 percent with the regular mixer.” The reasoning as to why the alcohol is absorbed quickly with a diet soda is thought to be because the sugar isn’t present to slow it down.

In another study done on 16 males who were either given a Smirnoff Red Label plus Squirt or Diet Squirt and it was discovered that the diet drink increased the men’s BAC by 18%. The most alarming part is that the subjects didn’t feel more intoxicated than then the subjects that received the non-diet drink. Next time you plan on using a chaser it is recommend that you stick to flat mixers such as orange or cranberry juice and stay away from the diet soda!

Works Cited

“Artificial sweeteners versus regular mixers increase breath alcohol concentrations in male and female social drinkers.” PubMed.gov. N.p., 6 Dec. 2012. Web. 2 Dec. 2014. <http://www.ncbi.nlm.nih.gov/pubmed/23216417>.

O’Connor, Anahad. “The Claim: Beware of Drink Mixers Based on Diet Soda.” The New York Times. N.p., 8 July 2008. Web. 2 Dec. 2014. <http://www.nytimes.com/2008/07/08/health/08real.html>.

Szalavitz, Maia. “Diet-Soda Mixers Can Lead to Quicker Intoxication.” Time Magazine. N.p., 6 Feb. 2013. Web. 2 Dec. 2014. <http://healthland.time.com/2013/02/06/diet-soda-mixers-can-lead-to-quicker-intoxication/>.

College teenagers are always resorting to energy drinks to revive them for studying or even to help them energize for a night out. Almost all college students are consuming caffeine in some form throughout the day and studies show that too much can be dangerous, especially when mixed with alcohol.

Caffeine is a chemical stimulant that affects the central nervous system called trimethylxanthine and, surprisingly, it shares similar traits with serious drugs such as cocaine and heroine. Caffeine affects two important neurotransmitters: adenosine and dopamine. Caffeine blocks adenosine reception to prevent drowsiness and instead injects adrenaline. Caffeine then also increases levels of dopamine to make you feel good. Similarly, heroine and cocaine use the same system but instead slow down dopamine reabsorption.

So what’s a safe level of caffeine? The Mayo Clinic reported that, “Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two ‘energy shot’ drinks.” However, that doesn’t mean that you should consume 400mg because according to The National Council on Strength and Fitness, “Research suggests that caffeine consumption during adolescence (approximately 220mg per day) is associated with increased impulsivity, sensation seeking, and risk-taking behaviors – such as is seen with illicit drug and tobacco use. One particular study revealed that consuming four or more caffeinated beverages a day during adolescence was associated with daily cigarette use, aggressive behavior, and attention and conduct problems.” All of the possible outcomes listed are activities teenagers can very easily get involved in. Although, it seems farfetched that caffeine is associated with cigarette use and aggressive behavior it additionally has other health consequences that are problematic.

I know personally just after a cup of coffee I feel extremely anxious and jittery. Caffeine can lead to increased heart rate, anxiety, insomnia, nausea, and more. In an article by Keith Cambrel, Steve Clarke (Director of the College Alcohol Abuse Center) stated, “‘Energy drinks have a lot of stimulants in them like ginseng and taurine, while alcohol is a depressant so by mixing the two you’re sending mixed messages to your nervous system which can cause cardiac related problems.’” Everything is always best taken in moderation so if you are planning to consume energy drinks and alcohol together you need to lower your intake of both. Not only does alcohol dehydrate you but so does caffeine, which is dangerous to your well being and will leave you with a terrible hangover the next day, so reconsider that Four Loko you planned on drinking tonight.

Works Cited

“Caffeine.” Teens Health. N.p., n.d. Web. 29 Nov. 2014. <http://kidshealth.org/teen/food_fitness/nutrition/caffeine.html#>.

“Caffeine Consumption among Children and Adolescents.” National Council on Strength on Fitness. N.p., n.d. Web. 29 Nov. 2014. <http://www.ncsf.org/enew/articles/articles-CaffeineConsumptionChildrenAdolescents.aspx>.

Cambrel, Keith. “Mixing Alcohol & Energy Drinks May Spell Disaster.” Alcohol Problems and Solutions. N.p., n.d. Web. 29 Nov. 2014. <http://www2.potsdam.edu/alcohol/HealthIssues/1043185105.html#.VHqaU2TF-ts>.

Marshall, Brian, Charles Bryant, and Matt Cunningham. “How Caffeine Works.” How Stuff Works. N.p., n.d. Web. 29 Nov. 2014. <http://science.howstuffworks.com/caffeine5.htm>.

We’ve all heard the saying, “Anything you eat after 8pm stores as fat.” But is this actual fact or simply just myth? The correlation people make between late night eating and weight gain is because most people are not snacking on healthy foods such as carrots at 11pm; they are instead over-eating cookies and chips. The truth is, your body does not process foods any differently at 8am or 8pm. It still comes down to the basic math of your calories in versus your calories out. When you overeat, your body will store the extra calories no matter what time of day you are eating them.

According to a study done by Fred Turek (Ph.D.), a professor of neurobiology and physiology in the Weinberg College of Arts and Sciences and director of the Center for Sleep and Circadian Biology, he thinks that our circadian clock plays an essential role in food intake. Our circadian clock is our daily 24-hour inner biological cycle and tells our bodies how to regulate sleep. In the study Turek did results found that, “Mice that were fed a high-fat diet during normal sleeping hours gained significantly more weight (a 48 percent weight increase over their baseline) than mice eating the same type and amount of food during naturally wakeful hours (a 20 percent increase over their baseline).” The results are convincing but jumping to the conclusion that eating at night causes weight gain is still a reach because we are not mice. Megan Fellman, a student at Northwestern University in her article Late-Night Snacks: Worse Than You Think responded to the results of the study and said, “Our circadian clock, or biological timing system, governs our daily cycles of feeding, activity and sleep, with respect to external dark and light cycles. Recent studies have found the body’s internal clock also regulates energy use, suggesting the timing of meals may matter in the balance between caloric intake and expenditure.” I agree that our internal clock regulates energy use, but just because our energy level drops at night doesn’t mean our metabolism isn’t up and running.

In contrast to the Fred Turek study, in a study done by The Oregon Health & Science University wanted to end the myth that eating at night causes weight gain. Scientists at this university watched 16 female rhesus monkeys for a year and found that even monkeys who ate the majority of the meals at night were not more likely to gain weight than those that ate throughout the day. I personally agree with the results of this study because it is easier to compare humans to monkey’s than to compare them to mice. These two studies resulted in such different outcomes that it is safe to say more research needs to be done in order to get to the bottom of this claim.

It is no secret that indulging in cookies and other high calorie snacks late at night will cause you to gain weight after you have already had a filling dinner. I think the take away from all of these studies combined is that you should always avoid excess high calorie snacks before bed because you aren’t left with anytime to burn the extra calories. However, if you aren’t able to have dinner till 9pm, go eat, odds are you haven’t exceeded your healthy level of calories for the day. Overall, I think if you keep a healthy balance between calories in and calories out then it doesn’t matter when those calories are eaten.

Works Cited

“Circadian Timing of Food Intake Contributes to Weight Gain.” Wiley Online Library. N.p., n.d. Web. 25 Nov. 2014. <http://onlinelibrary.wiley.com/doi/10.1038/oby.2009.264/abstract>.

Fellman, Megan. “Late Night Snacks Worse than You Think.” Northwestern University. N.p., 3 Sept. 2009. Web. 25 Nov. 2014. <http://www.northwestern.edu/newscenter/stories/2009/09/turek.html>.

“OHSU Scientists Dispel Late-Night Eating/Weight Gain Myth.” Oregon Health and Science University. N.p., 1 Feb. 2006. Web. 25 Nov. 2014. <http://www.ohsu.edu/xd/about/news_events/news/2006/02-01-ohsu-scientists-dispel-l.cfm>.

Rudis, Jacquelyn. “True or False: Eating at Night Will Make You Gain Weight – See more at: http://www.bidmc.org/YourHealth/TherapeuticCenters/WeightManagement.aspx?ChunkID=156995#sthash.HbKOeaXK.dpuf.” Beth Israel Deaconess Medical Center. N.p., n.d. Web. 25 Nov. 2014. <http://www.bidmc.org/YourHealth/TherapeuticCenters/WeightManagement.aspx?ChunkID=156995>.

Penn State students, are you constantly buying cases of water bottles because you refuse to drink from the water fountain? I don’t blame you! The water is cloudy and comes out of a disgusting worn down spicket. I contacted a worker at the Penn State Housing Services Office and she informed me that these water fountains have not been replaced since they were installed in the 1950s when the residence halls were built. Since students are not drinking out of the 64-year-old water fountains, they have come up with their own solutions: buying plastic water bottles or just not drinking at all. Dehydration is a serious problem amongst college students as they are constantly surrounded with high sodium foods and alcohol both of which dehydrate our bodies.

In a study done by Robert B. Kauffman (Ph.D) at Frostburg University, it was found that when giving alcohol to a dehydrated person they had a 75% increase in their BAC over a hydrated student. That is a significant difference and could be extremely dangerous if the dehydrated and intoxicated person continued to drink more. The side effects of dehydration are endless. The most common symptoms are fatigue, dizziness, dry mouth, headache, hunger, constipation, dry skin, and nausea. How can Penn State now ranked 49th in the world as of 2013-2014, keep up such a honorary title if their students suffer from dehydration?

According to StudentAdvisor.com, the average college student spends about 14 hours total in their room per day: 8 hours sleeping and roughly 5-6 studying or doing other activities. Thats 5-6 hours, the students who don’t purchase plastic water bottles aren’t drinking. You may think that the water is unhealthy or dangerous but I talked to a Water Specialist on campus, Brian, and he told me that the water is pumped from wells then sent through a water treatment plant. So although the water may look bad, it is water and it is healthy to drink, so start drinking!

Works Cited

Fox, Catherine. “Drinking Water: Bottles or Filtered from the Tap.” National Geographic. National Geographic Society, n.d. Web. 3 Aug. 2014. <http://kids.nationalgeographic.com/kids/stories/spacescience/water-bottle-pollution/>.

“How much time do you actually spend in your dorm room?” StudentAdvisor. N.p., n.d. Web. 3 Aug. 2014. <http://www.studentadvisor.com/questions/how-much-time-do-you-actually-spend-in-your>.

Kauffman, Robert B., ed. Frostburg University. N.p., n.d. Web. 24 Oct. 2014. <http://faculty.frostburg.edu/rpm/rkauffman/pdf_files/Alcohol%20and%20Dehydration.pdf>.

Most people avoid “fat” at all costs. The word has a negative connotation and elicits bad feelings. It makes sense then that people would be afraid to eat fat in fear of gaining fat. However, fat is an essential element of our diet and, the right kind in the right amount, proves extremely beneficial to our diet and overall health.

Fats and lipids offer many benefits such as energy and insulation. However, in order to gain these health benefits, you need to be consuming the right kinds of fats. One should avoid saturated fats and trans fats and replace them in favor of monounsaturated fats and polyunsaturated fats instead.

Saturated fats and trans fats are a risk factor for heart disease. The reason these two types of fat are bad is because they increase LDL or “bad” cholesterol. LDL is bad because it brings cholesterol to the body’s cells. HDL is “good” cholesterol because it carries cholesterol to the liver. Saturated fats are bad because they increase LDL but they do also increase HDL. Trans fats are even worse than saturated fats because they increase LDL and decrease HDL simultaneously. Saturated fats can be found in butter, meats and milk. Trans fats are found in a lot of pre-packaged foods such as fried foods, baked goods, etc.

There are many substitutes for these “bad” fats. It is best to exchange these fats for monounsaturated fats and polyunsaturated fats. Examples of monounsaturated fats are avocados, some types of oils and some types of nuts. Examples of polyunsaturated fats are vegetable oils, nuts and seeds.

Overall, fats should make up 20-35% of our daily intake of calories. This amount is essential for proper body functioning. By choosing these “good” fats we can best help reduce our risk for cardiovascular disease and other diseases as well. Consequently, we will not get fat from eating fats if we eat the right kind of fats and eat them in the right amounts.

Works Cited

“Fats and Cholesterol: Out with the Bad, In with the Good.” Harvard School of Public Health. N.p., n.d. Web. 24 Oct. 2014. <http://www.hsph.harvard.edu/nutritionsource/fats-full-story/>.

Understanding Nutrition. 13th ed. N.p.: Cengage, n.d. Print.

Ever heard of a no-carb diet? Ever tried it? A lot of people think that a quick way to lose weight is to cut carbohydrates out of their diet. One such popular version of this diet is the Atkins diet, in which you initially cut out carbohydrates and then slowly, over time, add them back in. Sure this diet may work in the short-term, but it is not sustainable in the long run. Most people do not even realize the dangers of cutting carbohydrates or the consequences of doing so.

Carbohydrates are the body’s main source of energy. They provide energy that promotes both, proper brain and muscle function. They also provide an important source of dietary fiber and play an important role in our diet.

Consequently, carbohydrates are essential to a healthy diet. In order to prevent our bodies from turning to our muscles for energy, we must consume enough carbohydrates in a process known as protein-sparing. When we consume too little amounts of carbohydrates, our body begins to convert the amino acids from the protein we consume into glucose, and thus changing the proteins original function. When protein is sacrificed for energy a process known as deamination occurs. Essentially, we need carbohydrates in our diet so that, when we do eat protein, that protein can be used for its actual function rather than as a means for energy.

There are what are considered to be “good” carbohydrates and then there are those considered to be “bad.” Good carbohydrates are those found in whole fruits, vegetables, whole grains and legumes. By eating these good grains, you can keep your body healthy and ultimately prevent disease. However, “bad” carbohydrates are those found in refined foods and can take a serious toll on one’s weight-loss journey.

Overall, if looking to lose weight, there is no need to cut out carbohydrates completely! This will only hurt your body as it will force it to use muscles for energy. Instead, substitute those “bad” carbohydrates for “good” ones to keep your body strong, healthy and ultimately help you in your weight-loss journey!

Works Cited

“Low-carb diet: Can it help you lose weight?” Mayo Clinic. N.p., n.d. Web. 24 Oct. 2014. <http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/low-carb-diet/art-20045831>.

Understanding Nutrition. 13th ed. N.p.: Cengage, n.d. Print.

Sleep, we all need it and we all crave it. However, for those who like to relax on the weekends with a drink in hand may be suffering from lack of sleep. For most people, the recommended average hours of sleep is eight; are you getting all eight? Usually most people use the weekend to catch up on sleep but many people don’t realize their drinking habits can actually get in the way of this.

According to a study done in 2001 by Brown University, “Only 11% of college students have good sleep quality, and 73% have occasional sleep problems. This same study found that 18% of college men and 30% of college women reported suffering from insomnia within the past 3 months, and over half reported feeling sleepy during the morning.” College students already suffer from a lack of sleep during the week due to staying up late at night working on homework; so are you using your weekends effectively?

You go through two different stages of sleep, Non-REM and REM. Non-REM consists of three stages: a 5 minute transition phase, then a 10-20 minute light sleep, then deep sleep. After deep sleep concludes, REM sleep begins and is about 70-90 minutes long and is the most important stage because it is where neural connections from the day are made and neurotransmitters are replenished, such as serotonin and dopamine. Alcohol decreases your time in REM sleep, which is extremely detrimental to your overall mental and physical health. In an article from The National Institute on Alcohol Abuse and Alcoholism written by Timothy Rohr’s (Ph.D.) and Thomas Roth (Ph.D.) they addressed multiple different studies conducted on the effects of alcohol on sleep, and all studies found that REM sleep is very disturbed and it can take 2-3 days to recover from.

In conclusion, it is recommended to avoid alcoholic drinks close to bedtime if you want to ensure a full nights rest in order to function properly the next day. In such a demanding lifestyle, it is essential you are allowing your body this vital time to recover. Therefore, you have to make decisions that allow for a successful eight hours of sleep.

Works Cited

“How Much Sleep Do You Need?” Helpguide.org. N.p., n.d. Web. 19 Oct. 2014. <http://www.helpguide.org/articles/sleep/how-much-sleep-do-you-need.htm>.

Roehrs, Timothy, and Thomas Roth. “Sleep, Sleepiness, and Alcohol Use.” National Institute on Alcohol Abuse and Alcoholism. N.p., n.d. Web. 19 Oct. 2014. <http://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm>.

“Sleep.” Brown University Health Promotion. N.p., n.d. Web. 19 Oct. 2014. <http://www.brown.edu/Student_Services/Health_Services/Health_Education/common_college_health_issues/sleep.php>.

Vitamins are good for you, right? They are supposed to keep you mentally and physically healthy; but do they actually work? Vitamins are meant to fill nutrition gaps that you are not able to fulfill in your own diet. They directly benefit a person who is deficient in certain areas. With that being said, what are vitamins doing for the healthy person who does not have deficiencies? I take a multivitamin every night because it just always seemed like a good idea, but is it actually helping me?

Vitamins are found in the foods we eat and are essential to our immune system, organs and cell activity. When we chew our food, saliva breaks it down and moves it to our stomach to be further broken down. After food arrives in the stomach and is broken down further, it then moves to the small intestine where most of our vitamin absorption occurs. There are two types of vitamins: fat-soluble (A, D, E, and K) or water-soluble (B and C) both which act differently in the body. Fat-soluble vitamins are absorbed in fat globules and travel through the lymphatic system, which is how the fatty-acids are moved into the circulatory system and stored in our tissue. On the other hand, water-soluble vitamins are dissolved in water and transported through the body.

Now that we understand the role vitamins have in our health, the question is proposed as to what is the benefit behind taking a vitamin supplement? The key word here to look at is “supplement.” Supplement means, as quoted from Dictionary.com is, “something added to complete a thing, supply a deficiency, or reinforce or extend a whole.” A vitamin’s primary function is to fill nutrition gaps, not replace them. Robert Anding (MS, RD), a spokesperson for the American Dietetic Association and director of sports nutrition at Texas Children’s Hospital in Houston said, “ They can plug nutrition gaps in your diet, but it is short-sighted to think your vitamin or mineral is the ticket to good health-the big power is on the plate, not in a pill.” Food contains phytochemicals and fiber that are hard to be replaced by a supplement. Phytochemicals are found in plant foods which are you vegetables, fruits, beans, and grains. Common phytochemicals you have most likely heard of are antioxidants, flavonoids, beta-carotene, and about 4,000 more exist.

Studies on vitamins have always been controversial, as many different conclusions have been drawn from the different studies done. So how do we know what to believe? Most studies agree that vitamins have a direct benefit to the deficient person. However, doctors and other experts are finally saying that enough is enough; vitamin supplements don’t make a healthy person any healthier. Many studies in fact show that harm is done if a healthy person is taking a daily supplement. This is addressed in a video on CNN, that demonstrates how some of the vitamins are still stuck on the pill no matter what studies show. In a study conducted by six well qualified experts in December of 2013, as quoted from their abstract, “After reviewing 3 trials of multivitamin supplements and 24 trials of single or paired vitamins that randomly assigned more than 400 000 participants, the authors concluded that there was no clear evidence of a beneficial effect of supplements on all-cause mortality, cardiovascular disease, or cancer.”

After all of the research and consultation from experts, I have come to a personal conclusion that my multivitamin may just be a waste of money. I am highly reconsidering my daily intake of this supplement because there seems to be no benefits for the healthy person. Instead, I am going to try to have a more well-balanced diet that allows me all of my nutrients through the food itself. Therefore, I advise all healthy beings to stick to the plate and forget the pill.

Works Cited:

Enough Is Enough: Stop Wasting Money on Vitamin and Mineral Supplements. N.p.: n.p., n.d. Annals of Internal Medicine. Web. 7 Oct. 2014. <http://annals.org/article.aspx?articleid=1789253>.

“Immune and Lymphatic Systems.” Inner Body. N.p., n.d. Web. 7 Oct. 2014. <http://www.innerbody.com/image/lympov.html#full-description>.

Jaslow, Ryan. “Multivitamin researchers say ‘case is closed’ after studies find no health benefits.” CBSNEWS. N.p., 16 Dec. 2013. Web. 7 Oct. 2014. <http://www.cbsnews.com/news/multivitamin-researchers-say-case-is-closed-supplements-dont-boost-health/>.

“Phytochemicals.” American Cancer Society. N.p., 17 Jan. 2013. Web. 7 Oct. 2014. <http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/phytochemicals>.

“Vitamin Supplements: Healthy or Hoax?” American Heart Association. N.p., n.d. Web. 7 Oct. 2014. <http://www.heart.org/HEARTORG/Conditions/Vitamin-Supplements-Healthy-or-Hoax_UCM_432104_Article.jsp>.

“Water Soluble Vitamins Vs. Fat Soluble Vitamins.” MedicineNet.com. N.p., n.d. Web. 7 Oct. 2014. <http://www.medicinenet.com/script/main/art.asp?articlekey=10736>.

Zelman, Kathleen M., MPH, RD, LD. “What Vitamin and Mineral Supplements Can and Can’t Do.” WebMD. N.p., n.d. Web. 7 Oct. 2014. <http://www.webmd.com/vitamins-and-supplements/nutrition-vitamins-11/help-vitamin-supplement>.

According to the National Foundation for Celiac Awareness (NFCA), “It is estimated that 83% of Americans who have celiac disease are undiagnosed or misdiagnosed with other conditions.” That is a significant number that draws the question: Are you part of that 83%? The NFCA also reported that their research estimated that 18 million Americans have gluten sensitivity. That’s six times the amount of Americans who reportedly have celiac disease. You may have been tested for celiac disease and tested negative, however, you could still have gluten sensitivity known as, Non-Celiac Gluten Sensitivity (NCGS).

To start, what is gluten? Jimmy Kimmel did a segment addressing the current going gluten-free food fad in Los Angeles. Gluten is what allows most foods to form shape to stick together and also what allows it to rise. Gluten is the protein found in wheat, and, although there are multiple grains that fall under this category, the main three that we often run into are wheat, barley, and rye. These can be found in breads, baked goods, beer, soup, cereal and more!

Do you often experience bloating, pain in the stomach, fatigue, constipation and diarrhea? All of these are common symptoms associated with celiac disease or gluten sensitivity. The main difference between a person with celiac disease and someone with NCGS is that with the disease, you will actually experience intestinal damage. You may not have celiac disease but if you have noticed that after a couple pieces of pizza you’re left feeling some of the aforementioned symptoms it is very possible that you are gluten-sensitive. The only way to truly test this is to try a gluten-free diet. It is very possible you could be gluten-sensitive and not realize it, therefore I personally think it is worth giving up gluten and seeing if you experience mental and physical health benefits. Just last year, I had begun experiencing terrible pains in my stomach and other minor complications and my doctor had recommended trying to remove some gluten from my diet. I normally had a bagel every morning for breakfast and once I removed them from my mornings I noticed those complications slowly diminish.

While some people do need a gluten-free diet for their health, a recent fad in going gluten-free is due to the theory that weight loss will occur. However, health experts don’t advise a gluten tolerant person to go gluten-free, as it is an expensive lifestyle that could run you the risk of lacking certain nutrients in your diet. Foods containing gluten also hold Vitamin B, iron, and fiber, which are all essential nutrients the human body relies on. I personally think that if you feel that you are experiencing symptoms of gluten intolerance then you should try a gluten-free diet. However, if you are just looking to lose weight, turn to the basic solution of exercise and healthy eating because remember, some people don’t get the choice of a gluten-free diet; it is their life.

Sources:

“Celiac Disease: Fast Facts.” National Foundation for Celiac Awareness. N.p., n.d. Web. 16 Sept. 2014. <http://www.celiaccentral.org/celiac-disease/facts-and-figures/>.

“Going gluten-free just because? Here’s what you need to know.” Harvard Health Publications. N.p., n.d. Web. 16 Sept. 2014. <http://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916>.

“What is Gluten?” Celiac Disease Foundation. N.p., n.d. Web. 16 Sept. 2014. <http://celiac.org/live-gluten-free/glutenfreediet/what-is-gluten/>.