Mount Hood

Lovin’ the lüften lifestyle

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Lüften is a German practice of opening windows to air out a space and improve air quality in a home. This practice is deeply rooted in German tradition, which is seen as a way of life, and aligns with the values of cleanliness and health. This widely powerful tradition promotes better air quality, health and comfort. There are three techniques that one could practice. 

Stoßlüften is also known as shock or impact ventilation. In order to participate in this practice, one should open windows or balcony doors wide to let cold air in. This allows the air to quickly exchange and flush out the stale air. This is most effective in the winter, but all of the seasons have different time limits to accommodate the lower temperatures — 5 minutes in the winter, 10-15 minutes in autumn and spring and 30 minutes in the summer.

The second technique is known as Querlüften. This is also known as cross ventilation. Cross ventilation involves opening all the windows of a house to allow fresh air to flow. This technique has many goals, such as getting rid of smells and stopping rooms from getting too humid. 

The third technique is Kipplüften. This technique involves opening the windows slightly, which results in continuous ventilation at a slower pace compared to Querlüften and Stoßlüften. This is the preferred practice since it acts as an efficient way to clear out old air and reduce indoor pollutants. It is also used in warmer months. 

All these techniques improve air quality in the room, keeping the air from getting too dry and stale. There are many benefits to the practice that can positively impact one’s life. First, colder temperatures are associated with better sleep. According to Healthline, a cooler room will naturally match the body’s drop in temperature, making it easier to fall and stay asleep. The temperature should be around 60 to 67 degrees Fahrenheit. One way to get the most out of this practice is not overdoing it. One should find the balance of getting enough fresh air and ventilation while also making sure that the temperature supports one’s sleep. Another is to monitor temperatures and air quality. When the weather dips below freezing it can actually be detrimental to one’s health. During this time, one should instead set the thermostat to a cool temperature that promotes better rest. It’s also important to pay attention to air quality. According to airNow.gov, the value of air quality should be between 0 to 150. These levels do not affect the majority of the public, but anything over 150 is unhealthy, and many experience adverse health effects. “If the air outside isn’t safe to breathe, it’s best to leave the windows shut,” airNow.gov states.

This intentional practice aims to break the norm of modern society of staying indoors for long periods of time. Stagnant air negatively impacts a person because it leads to a build-up of allergens, bacteria and unpleasant odors which contribute to headaches, fatigue and respiratory issues. Lüften has a positive effect on one’s mood by creating a more relaxed and inviting atmosphere for others. Incorporating this practice could be the thing a home needs to feel fresh and energetic. 

Contact the author at howllifestyle@wou.edu

Healthy is proactive

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Living a healthy lifestyle can be difficult, especially when navigating through seasons of annual illness. Oregon’s cold and flu season typically runs from October to May. During the 2024-2025 flu season, health officials have noticed that cases have skyrocketed. As one attempts to end winter on a healthy note, health becomes a top priority for many. One of the best ways to get through the cold and flu season is to take a preventive approach. This includes staying home when one is feeling under the weather or sick, giving extra space to other people in public, wearing a mask when needed, washing hands more frequently, eating a balanced diet, getting an adequate amount of sleep and, most effectively, getting the flu shot. Although vaccines have become a controversial topic, taking preventative measures to protect the health of oneself and others is of the utmost importance. 

To understand why the flu vaccine is important in the name of public health, one should know what influenza is and how it functions. Influenza is a virus that infects the nose, throat and lungs — meaning it mainly attacks the respiratory system. This virus travels through droplets in the air when an infected person coughs, sneezes or talks. When someone is exposed to the flu, some of the symptoms a person can experience are a sore throat, a runny nose, fever, cough, headache, fatigue and chills within a couple of days. 

One may wonder what the flu vaccine has to do with lifestyle, but there are several effects. As finals week approaches, students are preparing for projects, essays, exams and many other assignments. With this upcoming stress, the immune system becomes susceptible to illness. Getting sick isn’t an ideal situation when one has a full schedule. Outside of the classroom, some might have to call out of work and bills might pile up. Getting the flu shot will result in milder symptoms, allowing a person to return to work and get back to studying if one gets exposed to the flu. Another reason is that it can protect children and the elderly. Many people have younger siblings, cousins or even grandparents that can have complications if they get the flu and then another illness. Protecting oneself and living a healthy lifestyle includes protecting the health of our friends, family and neighbors. Some strains of the flu can be more aggressive — such as bird flu H5N1 — and overwhelm hospitals. This results in fewer beds for other patients with other life-threatening injuries and illnesses. 

There are some arguments against the annual flu shot, including the belief that the flu isn’t serious. Although people older than 5 and younger than 65 can quickly recover from the flu, not everyone is lucky to fully recover from the flu. Depending on the severity of the infection, some people who fall into the high recovery rate demographic could end up with disability or death — unfortunately, death and disability do not discriminate. According to the CDC, the 2024-2025 flu season has resulted in 24 million positive cases, 310,000 hospitalizations and 13,000 deaths, including at least 57 children. To put this in perspective, these are someone’s children, siblings, cousins, parents, aunts and uncles, grandparents, great-grandparents, teachers, doctors, neighbors and friends. 

Sadly, the controversy of the topic has led to the direct increase in preventable illness and death. To live a healthy lifestyle, one should strive to take a proactive approach. This lifestyle reaches far beyond oneself and one should strive to live a life filled with compassion, empathy and love. Just as one would take their vitamins and get an annual checkup, this simple step can leave one healthy, happy and protected. 

Contact the author at howllifestyle@wou.edu

Study tips

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

As Winter term gets closer to finals week, studying for classes can be time-consuming and overwhelming. Finding the right study habits can be crucial for saving time, sanity and help one to thrive. 

Create a consistent study schedule One of the most important habits to develop is using a structured schedule instead of doing a study dump, where a student crams all of their studying time all at once. This ensures that there is enough time to study for each class. Another positive for a study schedule is that it helps to avoid procrastination because it’s already set in stone. Planning ahead allows one to digest the material, resulting in decreased stress. Without a study schedule, assignments can easily slip through the cracks, or one may be forced to cram the night before an exam. Here’s how to do it: 

  1. Begin by blocking out one’s class schedule and personal commitments in planners and calendars.
  2. Identify gaps in one’s daily schedule and plan out shorter study sessions.
    1. Shorter study sessions should be between 45-60 minutes with at least 5-minute breaks in order to maintain focus.
  3. Use tools like planners, calendars or apps to track assignments and exams.
  4. Be sure to schedule some downtime to relax and recharge.

Stay Organized — This is the cornerstone of academic success. Having a system for managing notes, assignments and other deadlines helps to understand the material. This works to reduce mental clutter which leads to better concentration and less stress. When one can find what one needs quickly, it leads to studying more efficiently and avoiding wasting time. Here’s how to do it:

  1. Keep notes organized by subject, topic or date. Use binders or digital tools like OneNote, Notion or Evernote for easy access.
  2. Color-code or highlight key information to make it easier to identify when reviewing.
  3. Use to-do lists to keep track of assignments, with realistic deadlines and reminders.
  4. Regularly clean up one’s study space to keep distractions at bay. A tidy space leads to a clear mind.

Minimize Distractions — Distractions are everywhere — social media, messages and constant notifications can easily pull you away from studying. While multitasking may seem like an efficient strategy, it often leads to decreased productivity. According to Brown Health University, “In reality, our brains are not set up to multitask. We are designed to be ‘mono-taskers,’ that is, to focus on and complete ‘one task at a time.’” This becomes even clearer when one tries studying with each method. There’s a clear difference when it comes to brain fatigue at the end of a study session. Minimizing distractions allows one to complete tasks faster and retain more information. Concentration on material leads to an improvement in one’s overall academic performance. Here’s how to practice this:

  1. Turn one’s phone to focus or do not disturb mode to limit distractions during study time. 
  2. Find a quiet place, such as a library, to study.
  3. Set specific, intentional times to check one’s phone or respond to messages, preferably during breaks. 
  4. Try using the “Pomodoro Technique”: Study for 25-30 minutes and then take a short break. After a few cycles, take a longer break.

Take care of mental and physical health — It’s easy to neglect the other parts of health when one is drowning in assignments, exams and other deadlines. However, the mind and body are the foundation of academic success. Good physical and mental health will improve focus, memory and overall performance. Its importance continues to boost mood, reduce stress and increase motivation. This can be done by: 

  1. Exercising regularly: Jogging, yoga or even a brisk walk can boost brain function.
  2. Getting enough sleep: seven to nine hours per night helps consolidate learning and enhances memory retention.
  3. Eating a balanced diet: A nutritious diet rich in fruits, vegetables and whole grains can boost energy and focus.
  4. Practicing mindfulness: Meditation, deep breathing exercises and journaling can reduce stress and improve mental clarity.
  5. Seeking help when needed: If struggling emotionally or mentally, don’t hesitate to reach out to a counselor or therapist through the Student Health and Counseling Center. 

Collaborate with Classmates — Studying with classmates is a highly effective way to learn outside of the classroom. Group study sessions allow one to share ideas, clarify questions and help to approach problems from different perspectives. Also, explaining concepts to others helps to reinforce one’s understanding. This could be done through:

  1. Joining or forming study groups to review key topics before exams.
  2. Using online forums or platforms like Discord or Slack to collaborate remotely.
  3. Share notes, quiz each other or review difficult concepts together.
  4. Participate in group discussions or attend office hours held by professors.

Review Regularly — Instead of cramming the night before an exam, regular review is much more effective. Weekly review ensures that material stays fresh and contributes to information retention over the long term. The brain remembers information better when it’s revisited over time, rather than when it’s crammed into a single session. In order to do this, one should be sure to: 

  1. Schedule weekly review sessions for each subject to revisit lecture notes, assignments and key concepts.
  2. Use active recall techniques, such as using flashcards, filling out practice problems and completing practice tests.

Studying doesn’t have to be a never-ending race against deadlines. By developing effective study habits, staying organized, and focusing on physical and mental health, one can create a productive and balanced academic experience. The key to success is consistency, active engagement with materials, and a proactive approach to managing stress and distractions.

Contact the author at howllifestyle@wou.edu

Finding self in solitude

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

In a world where we are constantly surrounded by people, notifications and obligations, we are often conditioned to believe that our worth is tied to how busy or connected we are. However, spending time with oneself is essential for our mental, emotional and physical well-being. The positive results of solitude go beyond “being alone.” Taking time to step away from the noise of everyday life opens the door to self-reflection, personal growth and a deeper connection to one’s own needs and desires.

Cultivates Self-Awareness and Reflection — One of the biggest benefits of spending time alone is the opportunity for self-reflection. Constantly surrounding ourselves with other people can make it difficult to hear our own thoughts. Solitude provides space for introspection. This allows one to process their thoughts, evaluate actions and think about goals in a more focused manner. One should ask themselves, “What do I really want in life? What makes me happy?” Getting in touch with one’s true self helps to make decisions that are more aligned with their values and long-term aspirations. One should try setting aside some quiet time to meditate and reflect. 

Boosts Creativity and Innovation — Solitude is an excellent catalyst for creativity. Anyone who is an artist, a writer, a musician or an enjoyer of problem-solving can tap into new ideas or discover breakthroughs outside of a busy environment. The mind tends to flourish in environments free of distractions. One is more likely to access their inner creativity without the pressures of external judgment of others. Historically, many of history’s greatest creators and thinkers have credited spending time alone as the key to their creative genius. One could do this by creating a space that promotes creative thinking, taking breaks from digital distractions and using alone time to brainstorm or write. 

Reduces Stress and Increases Mindfulness – In a life full of obligations it can be easy for one to feel overwhelmed by the demands of work, school, relationships and other responsibilities. Time alone helps with reducing stress and promotes relaxation in order for one to recharge and reset the mind. Mindfulness practices can help to center the mind. This can be done in many ways including finding a calming activity that can be done alone, limiting phone time and taking breaks throughout the day to be alone with our thoughts. 

Enhances Emotional Clarity and Healing – Our emotions are often complex and it can be hard to fully process them throughout our busy day. Time allows one to step back, reflect and understand our feelings clearly. Stress, sadness, anger and confusion need solitude for emotional healing. Sometimes our emotions need validation and to be free from judgment of others. Freedom from other people enables one to work through difficult feelings and gain emotional clarity. It also provides the opportunity to build emotional resilience. Here are some tips on how solitude can enhance emotional clarity and healing.

  1. Allow oneself to experience emotions without distractions or the need to “fix” them immediately. This can involve sitting with our feelings and giving permission to feel.
  2. Practicing self-compassion by being kind to oneself when dealing with difficult emotions.
  3. Using alone time to reflect on past experiences and gain insights into how to grow from them.

Strengthens the Relationship with Oneself – Spending quality time alone is a form of self-care that helps to build a deeper and more loving relationship with oneself. Instead of only relying on others for validation and happiness, it can be empowering to recognize that one can, at times, fulfill their own emotional and social needs. The relationship that one has for themselves sets the tone for all other relationships in life. Self-awareness helps to build a more positive self-image and become more confident in one’s decisions. Self-love and inner peace depend on learning to enjoy one’s own company. This can be done in several ways including, going on “dates” with oneself, celebrating small victories and reflection on things one loves about themself and to make time to nurture those qualities. 

Improves Focus and Productivity – Focused time can help to accomplish tasks more efficiently and effectively. Whether it’s studying, working on a personal project or tackling household chores, solitude can enhance productivity by allowing one to focus deeply on the task at hand. Focused time leads to better results where one can fully immerse themselves in the task and complete it with a greater attention to detail.

Fosters Independence and Confidence – Solitude fosters a sense of independence. It teaches one to rely on themself for emotional support and decision-making. Once one is comfortable enough in their own company, they become less dependent on external validation and more confident in the ability to navigate life’s challenges. One should trust their own instincts and embrace solitude as an opportunity to strengthen resilience and self-reliance. 

Spending time alone is not a luxury — it is a vital part of maintaining mental, emotional and physical well-being. Whether solitude is used for self-reflection, creativity, emotional healing or simply to recharge, the benefits are undeniable. In a world that often celebrates constant connection, taking time for oneself is an act of self-respect and care. By embracing solitude, one can deepen the relationship with oneself, enhancing focus, reducing stress and ultimately leading a more fulfilling and balanced life.

Contact the author at howllifestyle@wou.edu

From online to IRL

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

As it gets closer to Valentine’s Day, one may be interested in looking for love. Online dating has become one of the most common ways for people to meet potential partners. The various platforms that come with online dating help one connect with other like-minded individuals through search filters. With a wide range of online options, it may feel difficult to find “The One,”, but hopefully these tips and tricks can help provide guidance.

Know what is desired and communicate earnestly — Before jumping into the dating scene, it’s important to have a clear understanding of what one is looking for. Is it a serious relationship, casual dating or something else? Defining what one wants helps to navigate online dating more effectively and set appropriate expectations.

Authenticity is key — An online dating profile is a first impression, so make sure it accurately reflects the self. Choose photos that represent one’s personality — highlighting hobbies or travels — ideally any photo that truly encapsulates who one is beyond the screen. The bio should complement the photos. A picture may be worth a thousand words, but it’s always nice to provide more context, especially when there’s travel photos. It may seem tempting to present the perfect version of oneself, but authenticity is key in finding someone who will appreciate another for the right reasons. 

Be patient — Some view online dating as a numbers game, but there’s so much more to the process. It’s necessary to be selective and take time when pursuing a potential match. It’s easy to swipe endlessly, but quality connections are far more valuable than quantity. Read profiles carefully, look for shared interests and ask meaningful questions. Building a meaningful connection takes time and effort, so don’t rush through conversations or dates. Be patient, and remember that the goal is to find someone who aligns with one’s values and desires.
Safety first — While online dating offers great opportunities for connection, it’s important to prioritize safety. Always meet in public places for the first few dates and share plans with someone. Trust those gut instincts — if something feels off, don’t hesitate to walk away. Online dating can be a fun and rewarding experience, but safety should always come first. Remember, one doesn’t owe another anything. 

Don’t get discouraged — Rejection and disappointments are a natural part of the dating process, especially online. Not every match will lead to a meaningful connection, and that’s okay. Stay positive, keep an open mind and don’t take things personally. With over 8 billion people on Earth, it’ll take time to meet the right person. If a particular experience or connection doesn’t work out, view it as an opportunity to learn more about what to want in a partner and expect of oneself within a relationship. Don’t feel pressured to settle for someone who doesn’t align with what one is looking for. At the same time, be open-minded. Sometimes the person who seems different on paper could be surprising and offer a meaningful connection. Balance boundaries with flexibility, and be open to exploring different types of people and relationships.

Deciding to online date involves more than just creating a profile and swiping through potential matches. It’s about being clear on what one wants, staying authentic and being patient as one builds genuine connections. With the right approach, navigating the online dating platforms successfully provides the potential of finding love in a place where digital and real-world relationships intersect.

Contact the author at howllifestyle@wou.edu

Galentine’s Day

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Feb. 13, unofficially known as Galentine’s Day, has become a beloved holiday for women around the world. While Valentine’s Day often centers on romantic love, Galentine’s Day shines a spotlight on the power of friendship and the importance of strong female bonds. Galentine’s Day offers the perfect opportunity to celebrate supportive women that make life more enjoyable.

At its core, the holiday is about appreciating the women in one’s life who bring love, support and laughter. These friendships may have been formed in school, at work or through common interests, and they often become the pillars of emotional well-being. In a world where female rivalry has often been emphasized, Galentine’s Day serves as a reminder of the power of women supporting women. By fostering an environment of support and solidarity, women can empower one another to reach their goals and continue challenging societal norms. It’s a chance to focus on the collective power of women, who — together — can accomplish incredible things. 

Ways to celebrate Galentine’s Day

1. Host a brunch or dinner party
Hosting a brunch or dinner with close friends and female family members is one of the most popular ways to celebrate. Whether it’s dining out or serving up homemade favorites, the focus should be on sharing good food and good conversation with wonderful peers. The Lively Station in South Salem is a quiet, tucked away restaurant perfect for any group wanting local food. 

2. Spa day or self-care retreat
For those who want a more relaxing celebration, a spa day or DIY pampering session with friends can be a great way to bond. Facemasks, manicures and a cozy atmosphere can provide the perfect setting for relaxing and rejuvenation. Turn the living room into a DIY spa sanctuary with calming music, candles and soothing treatments.

3. Movie or TV show marathon
There’s nothing like having a cozy night in with friends, snacks and a good movie. According to Good Housekeeping, among the most popular Galentine’s Day movies to watch include “Pitch Perfect,” “Legally Blonde,” “Bridesmaids,” “Booksmart,” “13 Going on 30,” “A League of Their Own” and “Pride and Prejudice.” 

4. Go on a fun adventure
Create new and fun memories with one’s gal pals by going on a day adventure. If one is looking for a unique activity in Salem, head to the Coin Jam, 21 and over only, Exitus escape room or Wreckingballers. It’s sure to be a blast and a great way to relieve some stress. 

Whether it’s celebrating with an extravagant gathering or a quiet evening with close friends, Galentine’s Day is about embracing the value of female friendship and the power of connection. It serves as a reminder that love isn’t confined to romantic relationships and that the bonds formed by our friends are just as meaningful and important. Galentine’s Day encourages us to lift each other up. It’s a day to recognize the strength, beauty and resilience that come from celebrating and supporting each other.

Contact the author at howllifestyle@wou.edu

Setting boundaries

February 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Learning how to set healthy boundaries is essential for maintaining mental health and strengthening respect within relationships. According to TherapistAid, “Personal boundaries are the limits and rules we set for ourselves within relationships.” They enable people to protect their emotional, physical and mental health, allowing one to show up as their best self, both in personal and professional lives. Many people may feel uncomfortable setting boundaries due to fear of rejection, a desire to please others or simply not knowing how to express personal needs. Unfortunately, not setting boundaries can lead to overwhelming feelings of burnout, resentment toward others and a loss of identity. Getting taken advantage of causes emotional exhaustion and unnecessary stress. With practice, establishing and maintaining boundaries can lead to healthier, more fulfilling relationships and a greater sense of self-respect. Setting boundaries isn’t about shutting others out; rather, it’s about creating a safe, respectful space where one can thrive. Boundaries do not end at personal and professional relationships, they can be applied to various other areas within our lives, even our online presences. We have to also understand that setting boundaries isn’t just about saying “no.” It’s about preserving one’s mental and emotional health, and nurturing a sense of self. Some may believe that setting boundaries can be hurtful to the other person, but not expressing one’s own needs, including the need for space, can be extremely damaging, even leading to possible feelings of resentment. 

In order to set boundaries, it’s necessary to identify what needs to be protected. Sometimes the answer doesn’t immediately come to mind, but asking these questions can help to clear the way. 

  • “What makes me feel uncomfortable, drained or disrespected?”
  • “Where do I feel my time, energy, or emotions are being taken for granted?”
  • “When do I feel I’ve been overcommitting or sacrificing my well-being?”

Once we understand what’s not going to be tolerated, it’s important to define the limits. This could be applied to personal relationships, work environments or even among social circles. After all of this has been recognized and acknowledged, the next step is to communicate these boundaries to others. Communication should be clear and kind, but also direct and assertive. Setting boundaries is not asking for permission, but informing another person of a change of needs. When expressing limits, one should be prepared for any resistance. Some may not be immediately accepting of boundaries. Stay calm, and reinforce the boundaries. Saying “no” is healthy and is part of a balanced life. Consistency is key when it comes to upholding boundaries. Conflict is uncomfortable and it can be tempting to bend the boundaries, but it undermines them in the long run. 

Boundary violations are very likely to happen, so how one responds to any violations is extremely important. It’s crucial to have a direct conversation with the boundary violator in order to fix the issue. When another does not take boundaries seriously and continues to violate them, it might be time to reevaluate the relationship. Healthy relationships require mutual respect, and part of that respect includes honoring each other’s boundaries. Many people feel guilty or selfish when they enforce their limits, but in reality, boundaries are an essential form of self-care. Taking up space, saying no and prioritizing one’s needs without feeling guilty can lead to several health benefits. Among the benefits are increased emotional well-being, stronger relationships and improved self-esteem that all result in a larger control over one’s life. 

Setting boundaries is an essential skill that allows one to live authentically and protect their well-being. It can be difficult at first, especially if one is not accustomed to asserting their needs, but with practice, it becomes easier. Understanding one’s limits, communicating clearly and consistently enforcing boundaries cultivate healthy relationships and create a life that honors one’s own needs, priorities and values. In order to protect one’s health, we need to reiterate to ourselves that boundaries are not walls — they are bridges to more fulfilling, respectful and balanced relationships, where everyone can flourish. 

Contact the author at howllifestyle@wou.edu