Author: lathamprojectanalytics@gmail.com

by Grace Johnson

Vaccinations have been one of the greatest and most impactful medical developments in human history, but many people do not truly understand how they work. This lack of comprehension can understandably lead to wariness and even refusal of immunizations for people and their children. That is why the “Vaccination Power” poster was created, to help de-mysticize vaccines and help more people to recognize their importance. And just like all the Pictures of Health posters, it was based entirely on proven science.

The Science Behind “Vaccination Power”

            The purpose of vaccination is to induce the body’s natural immune response to a specific pathogen in a safe, controlled manner before actually coming into contact with the pathogen. A pathogen is an infectious organism that causes illness in a host system and is most commonly a bacteria or virus. Of the two immune systems in the human body – the innate and the adaptive – the adaptive immune system is the one responsible for responding to specific pathogens and generating long-term immunity.^[1] Since the body normally takes multiple days to build an active immune response to a new pathogen, vaccines can prepare this response prior to exposure and speed up the process of clearing the illness whenever exposure does occur. The way that vaccinations achieve this is by mimicking the specific pathogen being targeted, and this imitation-infection can be accomplished in multiple ways.

            Vaccines introduce a safe form of a pathogen’s antigen – the component of a pathogen that is targeted by the body’s immune system. There are various ways that antigens can be incorporated into a vaccine. One way is by including the pathogen itself, either as dead pathogen or in a weakened/inactivated form (referred to as live-attenuated) that does not pose significant risk of full-on infection.^[2] Other vaccines use only a specific, recognizable feature of the antigen to invoke an immune response. These different methods result in different extents of immunity, which is why some vaccines require booster doses while others do not. Still, they all achieve the same end result of establishing immune cells that will remember and more efficiently fight off future infection.

            Antigens are not the only component found in a vial of vaccine, and without understanding the purpose and function of other vaccine elements they can seem alarming. However, every component in vaccines is both safe and important to the efficacy of the immunization.^[3] Many of these elements are left over from the process of preparing the antigen. Formaldehyde is a common agent for inactivating pathogens and is only found at levels even more dilute than what is already naturally present in the human body, meaning it poses no risk to the vaccine recipient’s health. Residual proteins used to propagate enough pathogen for use in the vaccine may also be present, with a common one being egg protein. Once again, these pose no significant risk to most vaccine recipients. For those with egg allergies there are a variety of options or alternative vaccines available upon talking with a physician about it. The majority of the remaining vaccine contents consist of stabilizers, preservatives, and adjuvants – things like aluminum salts that help to enhance the body’s reaction to the vaccine and build a stronger immune response.^[3] Again, though the list of ingredients in a vaccine can seem alarming at first glance, every component has a specific function and is carefully measured to mitigate potential harms.

            While all vaccines are carefully and thoroughly crafted to be safe as well as effective, not everyone is able to receive vaccines. For example, those who are immunocompromised – such as individuals with HIV/AIDS or those on immunosuppressors for various medical conditions – are not recommended to receive live-attenuated vaccines.^[2] While normally the human body can easily prevent true infection from a live-attenuated vaccine (resulting in the desired immune memory response), those with suppressed immune systems may not be capable and run the risk of contracting the illness despite the pathogen being extremely weakened. Other individuals may not be able to be vaccinated due to religious restrictions or allergies to certain vaccine components. Because of cases like these, it is crucial for everyone who is able to be vaccinated so that we can achieve herd immunity. Herd immunity is the state in which a high enough percentage of the population is immune and the pathogen can no longer effectively spread, protecting the small portion of individuals unable to be immunized.^[4] This is why vaccination is so important. It not only helps to protect yourself, but also helps to protect others.

            Though vaccination is not an absolute guarantee against contracting an illness, it has proven time and time again throughout history to be a highly effective tool in protecting against illness, decreasing the severity of illness, and preventing the spread of infection.

Protect yourself, protect others, get vaccinated.

[1] Clem, A. S. (2011). Fundamentals of Vaccine Immunology. Journal of global infectious diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068582/ 

[2] CDC. (2023, May 24). Explaining how vaccines work. Centers for Disease Control and Prevention. https://www.cdc.gov/vaccines/hcp/conversations/understanding-vacc-work.html

[3] CDC. (2022, July 14). What’s in vaccines? ingredients and vaccine safety. Centers for Disease Control and Prevention. https://www.cdc.gov/vaccines/vac-gen/additives.htm

[4] WHO. (2020, December 8). How do vaccines work?. World Health Organization. https://www.who.int/news-room/feature-stories/detail/how-do-vaccines-work

by Grace Johnson

Just like running on a broken ankle will only make it worse, allowing yourself to struggle with your mental health instead of taking the time to care for yourself just perpetuates your suffering. Mental health issues – like all health issues – are largely influenced by biochemistry and physiology. Unfortunately, mental health has been a historically stigmatized issue, and even with the modern shift in the public’s understanding of it, many people still feel too embarrassed or scared to ask for help when they need it. That is why “Obstructed View” was created. This poster is meant to separate mental and emotional wellness from the history and reputation that has been associated with it, and to talk about mental health in a different, intuitive way. And just like all the Pictures of Health posters, it was based entirely on science.

The Science Behind “Obstructed View”

            Mental wellness is a two-part issue comprising both mental health and mental illness. Mental health describes executive functioning and pertains to the ability to be productive, maintain social and romantic relationships, and handle stressors. Mental illness describes specific disorders that impact a person’s emotions and ways of thinking, which can also impact their mental health.^[1] Despite the persistent stigma and lack of public awareness, mental illness is a widespread issue, with approximately one in five U.S. adults and 17% of children aged 6-17 experiencing mental illness.^[2] Examples of common mental illnesses are depression, generalized anxiety disorder, panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).^[3]

The severity of mental illnesses can vary widely, from mild to severe, and can be heavily influenced by both biological and environmental factors. Many mental illnesses can be genetically inherited, so a family history of mental illness may raise your risk of developing illness yourself. Mental disorders also are influenced by brain chemistry, so things like neurotransmitter deficiencies, brain damage, or exposure to toxic substances in the womb can contribute to the development of mental illnesses later in life.^[4] Your risk and susceptibility to mental illness is also more frequently impacted by environmental stressors such as trauma, grief, financial strain, bullying, or dealing with chronic health issues.^[4] Individually, physical and environmental stressors do not pose an immediate risk of leading to mental illness. Rather, it is a person’s combination of stressors and protective factors that determines the state of their mental health and their susceptibility to mental illness. Protective factors are attributes, skills, and circumstances throughout a person’s life that contributes to their ability to withstand and cope with stressors. Examples of protective factors are resilience, good emotional regulation, strong social relationships, community support, financial security, and physical safety.^[5]

Even if someone is diagnosed with a mental illness, it is important to remember that it is not a life-ending event, and that there is an array of options for managing and treating it. First and foremost, a plan for treatment should always be made through collaboration between the individual, a physician or licensed health professional, and any members of the individual’s support network that they wish to include. This plan can then be tailored to the specific needs of the individual based on the severity of their illness. Management options can include self-help and lifestyle changes (like improving diet, exercise, and sleep habits), psychotherapy (also called talk therapy), medication, or a mix of all three.^[1] There are a variety of medications available, each with different purposes and effects, that can radically improve quality of life for those dealing with mental illnesses. Reuptake inhibitors are commonly used to treat depression and anxiety disorders by targeting certain neurotransmitter deficiencies. Stimulants are useful for people with ADD/ADHD or narcolepsy as they increase focus and energy. Mood stabilizers and antipsychotics are often prescribed for disorders like bipolar, depression, and schizophrenia.^[6] Some medications may produce immediate results for those who take them, but often it will take multiple weeks for medications to take effect, so it is important to be consistent and to openly communicate with your health provider about the status of your mental health.

Though it may be intimidating to speak out and seek help when it comes to struggling with mental health, it is an important and beneficial thing to do. Not only can your mental health suffer due to unmanaged mental illness, but your physical health can suffer as well. Many disorders are associated with fatigue, pain from muscle tension, issues resulting from poor sleep, and heart disease. Unmanaged depression and related disorders can also lead to physical self-harm.^[3][4] But it does not have to come to that. There are so many local and national resources available to help you if you feel like your mental health is suffering, and medicine is constantly advancing to discover new ways to treat mental illness. Everyone struggles, and everyone deserves help, so do not be afraid to ask for it when you need it.

[1] APA. (2022, November). What is Mental Illness?. Psychiatry.org – What is Mental Illness? https://www.psychiatry.org/patients-families/what-is-mental-illness 

[2] NAMI. (2023, April). Mental health by the numbers. https://www.nami.org/mhstats

[3] National Collaborating Centre for Mental Health (UK). (2011, January). Common mental health disorders. Common Mental Health Disorders: Identification and Pathways to Care. https://www.ncbi.nlm.nih.gov/books/NBK92254/ 

[4] Mayo Clinic Staff. (2022, December 13). Mental illness. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/mental-illness/symptoms-causes/syc-20374968

[5] WHO. (2022, June 17). Mental health. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response/?gad_source=1&gclid=Cj0KCQjw5cOwBhCiARIsAJ5njuYdGiyvCRmPNwOTE-yQx0uVWEdMtqO10YoKsYNRL4aDfjyuzq_XP0AaAjZUEALw_wcB

[6] NIMH. (2024). Mental health medications. National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/mental-health-medications

by Grace Johnson

The prevalence of diet culture and our world’s focus on body image is impossible to ignore. Regardless of age or gender, we are constantly being bombarded with the “ideal” body image. However, aesthetics and health do not always go hand-in-hand. First and foremost, our bodies are meant to carry us through life and allow us to do the things we want to do, so the most important thing we can do is take care of our bodies by giving them the proper fuel and nutrients they need. Unfortunately, diet culture continues to be a significant obstacle in doing so. That is why “Healthy Body Healthy Home” was made, to combat the stigma and misinformation surrounding food and to help people understand how your diet contributes to your health. And just like all the Pictures of Health posters, it was based entirely on science.

The Science Behind “Healthy Body Healthy Home”

            When it comes to energy, metabolism, and structure, the human body requires three types of macronutrients – protein, carbohydrates, and lipids.^[1] The specific chemical makeup of each of these macronutrients contributes to their unique role in keeping the body functioning, which is why a balanced diet of all three is crucial for maintaining wellness and avoiding negative health outcomes. Both excess and deficiency of these macronutrients can lead to significant and long-term issues, though the potential consequences look different for each one.

            Proteins are large molecules made up of amino acids – the basic building blocks for the muscle and structure of the human body. Some amino acids can be made by the body on its own and are called non-essential, but other amino acids can only be obtained through food, and thus are called essential since they absolutely have to be a part of our diets. Common examples of protein-rich foods are animal bi-products like meat, eggs or dairy, and some plant-products such as beans, nuts and soy.^[2] When dietary protein is digested, it provides amino acids and other important elements like Nitrogen and Sulfur for use in building body structures like skeletal muscle, which is then used to generate important immune components, hormones, and enzymes.^[1][3] Since the body is constantly breaking down muscle mass and using up its free amino acid supply, there is a certain baseline amount of dietary protein necessary for muscle maintenance that varies between each person depending on age, current health status, and general level of activity.^[3] Protein is also a source of energy, but not nearly as efficient as other macronutrients. With its significant role in muscular generation and immuno-compound synthesis, a deficit of protein can be very harmful, especially for the growth and development of children and the preservation of skeletal muscle into old age. Some symptoms of protein deficiency can be stunted growth, muscle wasting, poor absorption of micronutrients, and immunodeficiency.^[1] While the harms of consuming too little dietary protein are clear, there is not much evidence pointing to the harms of consuming too much. However, overconsumption of protein is likely to cause a deficit of other important macronutrients and result in negative health effects. Therefore, the USDA guideline recommends that protein makeup 10-35% of your daily food intake^[2], but this percentage should also be tailored to meet each individual’s physiological needs with the guidance of a health and nutrition expert.

            Carbohydrates are long chain molecules made up of a 1:2:1 ratio of carbon, hydrogen, and oxygen, and can be digested and made into glucose – one of the primary molecules for generating energy in the body.^[4] The length of the chains determines how fast the body can digest and use different carbohydrates, with short monosaccharides (meaning “one sugar”) called simple carbohydrates and long polysaccharides (meaning “many sugars”) called complex carbohydrates. Simple carbohydrates are usually found in sweeter foods like fruits, honey, or milk, and can be broken down quickly and easily due to their shorter chain length. Complex carbohydrates are much larger molecules that take longer to break down, often found in starches and grains such as potatoes, rice, and pasta.^[2] Fiber is also a complex carbohydrate found in whole grains and fruits, but the human body is unable to break it down. This unique characteristic makes it important for assisting with the health and cleanliness of the GI system.^[4] As one of the most easily accessible forms of energy within the body, dietary carbohydrates are very important and are recommended to make up 45-65% of your daily food in-take.^[2] This percentage could be even greater for individuals who are exerting more energy than just their standard metabolic levels, such as when preparing for an athletic competition or when pregnant. However, a regular excess of carbohydrates is linked to a variety of negative health outcomes such as Type 2 Diabetes, elevated blood pressure, and obesity.^[1] Individuals with diabetes also need to regularly monitor the amount and type of carbohydrates in their diet due to their direct impact on blood sugar levels. Carbohydrate deficit is a much rarer issue than carbohydrate excess, and also has less distinct impacts since the body can make up for it by generating energy in multiple different ways. The main concern when it comes to carbohydrate deficits is that the lack of carbohydrate-containing foods would cause deficiencies of important micronutrients, like the vitamins and compounds found in fruits and grains.^[1] Thus, it is best to maintain an appropriate balance of carbohydrates in your diet that will best serve your specific body, health condition, and lifestyle.

            Lipids are molecules made up of a backbone structure (called a glycerol) and a varying number of carbon chains (called fatty acids). The atomic bonds within these chains are what determine the type and characteristics of the lipid.^[5] Lipids are often only associated with fat and weight gain. However, they are historically one of the most important macronutrients for survival due to the function of fat deposits as a form of long-term energy storage within the body. Lipids are also important for the structure and function of membranes, absorbing crucial fat-soluble vitamins, making hormones, and the insulation and cushioning of our body and organs.^[6] The three main types of dietary lipids are saturated fats, unsaturated fats, and trans fats. Saturated fats are lipids with fatty acid chains made up of only single bonds, meaning they are very straight and easy to stack, which makes them more likely to be in a solid form at room temperature. Common examples of saturated fats are butter, cream, and meats with high fat contents. Too many saturated fats in the diet are known to cause high, unhealthy cholesterol levels, so it is important to consume them in moderation.^[2] Unsaturated fats have fatty acid chains with double bonds that cause the chains to bend and curve. This means they are generally found in liquid forms like olive or canola oil, or found in foods like avocados, nuts, and fatty fish. Due to their more liquid form, unsaturated fats are referred to as “healthy fats” because they do not increase cholesterol and contribute to heart disease the same way saturated fats can.^[2] Trans fats are unique because their fatty acid chains contain double-bonds like unsaturated fats do, but they are a different shape of double-bond that causes the chain to be more straight like saturated fats. This type of structure is generally man-made through a process called hydrogenating, and it is widely recommended to avoid trans fats when possible. Things like margarine and shortening are trans fats and can often easily be replaced in recipes by a saturated or unsaturated fat.^[2] The health effects of consuming too many lipids are generally well-known, with the most significant issues being heart disease, diabetes, elevated blood pressure, and obesity. Lipid deficiency, though rare, can also be just as harmful to your health. Just like there are essential amino acids that must be included in the diet, there are essential fatty acids as well such as Omega-3 and Omega-6. Essential fatty acids are critical for the absorption of fat-soluble vitamins, so chronic lipid deficiency can lead to damaging micronutrient deficiencies as well.^[1] That is why the USDA recommends lipids make up 20-35% of our diets, with an emphasis on unsaturated fats over saturated fats.^[2]

The main takeaway from this information is that balance is the key to a healthy diet. Too much or too little of any one macronutrient can be harmful, and each macronutrient plays a unique and important role in our biological and physiological systems. As each person’s metabolic and caloric needs are different, it is always important to seek guidance from a physician or licensed health professional when trying to find a new dietary plan. However, with encouragement, support, and the knowledge that all food can be “healthy” food, a better and more balanced lifestyle is within reach.

[1] Espinosa-Salas, S., & Gonzalez-Arias, M. (2023, August 8). Nutrition: Macronutrient intake, imbalances, and interventions. U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK594226/#:~:text=Excess%20Macronutrient%20Intake&text=Chronic%20excess%20energy%20intake%20from,outcomes%20associated%20with%20increased%20adiposity.

[2] Avita Health System. (2019, September 5). Macronutrients: A simple guide to macros: Avita health system. Avita Health System | About Life. About You. https://avitahealth.org/health-library/macronutrients-a-simple-guide-to-macros/

[3] Carbone, J. W., & Pasiakos, S. M. (2019, May 22). Dietary protein and muscle mass: Translating science to application and Health Benefit. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/

[4] Ludwig, D. S., Hu, F. B., Tappy, L., & Brand-Miller, J. (2018, June 13). Dietary carbohydrates: Role of quality and quantity in chronic disease. BMJ (Clinical research ed.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5996878/ 

[5] Field, C. J., & Robinson, L. (2019, July 1). Dietary fats. Advances in nutrition (Bethesda, Md.). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628852/

[6] LibreTexts. (2023, February 1). 6.2: What are lipids?. LibreTexts Medicine. https://med.libretexts.org/Courses/American_Public_University/APUS%3A_Basic_Foundation_of_Nutrition_for_Sports_Performance_(Byerley)/06%3A_Lipids_Basics_-_Another_Energy_Source_for_the_Athlete/6.02%3A_What_Are_Lipids