Mount Hood

Let’s get physical

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

Let’s get physical; cardiovascular health refers to the health of the heart and blood vessels. Its system circulates blood, oxygen and nutrients through the body. It’s important to maintain good cardiovascular health in order to prevent disease later in life. It also helps to improve energy levels and overall well-being. With our generation taking health and exercise seriously, it may feel like we have forgotten the importance of cardio while prioritizing strength training. 

There are many benefits of cardiovascular health, with the biggest being that it prevents heart disease and stroke. Unfortunately, heart disease is the leading cause of death worldwide, but it’s completely preventable with a healthy lifestyle. Focusing on cardiovascular health maintains a strong heart and clear arteries, which reduces the risk of heart attacks, strokes and hypertension. With preventing heart disease comes keeping one’s cholesterol and blood pressure in check. Plaque tends to build up in one’s arteries when they live a sedentary lifestyle. Taking a proactive approach to cardiovascular health can add years to one’s life. A second benefit is that it can boost energy and stamina. When a healthy heart is able to pump blood more efficiently, the muscles and organs get more oxygen and nutrients. When someone gets more oxygen and nutrients, they will feel more alert, active and energized throughout the day. 

When one focuses on their cardiovascular health, there are other personal benefits, such as enhanced brain function, increased quality of life and improved sleep. Working on our cardiovascular health reduces inflammation and stress on the heart, which in turn can lower the risk of certain illnesses, such as dementia and Alzheimer’s disease. With the improvement of one’s quality of life, those who tend to their cardiovascular health can reduce their anxiety and possibly alleviate some of the symptoms associated with depression. With regard to improving our sleep quality, poor cardiovascular health can directly lead to sleep disorders, such as sleep apnea and insomnia. Improving one’s cardiovascular health works to regulate sleep cycles and improve feelings of restfulness. 

As some may want to improve their cardiovascular health, it’s crucial to understand the detrimental effects of poor cardiovascular health. Ignoring this portion of our health can lead to serious, life altering consequences. When one is neglectful, it can lead to an increased risk of stroke, chronic fatigue, low energy levels, poor mental health, increased stress, blood clots and the possible risk of permanent disability. All of this can result in a weakened immune system and a shorter life expectancy. 

Understanding the impacts cardiovascular health has on our lives, there are many workouts that help to improve one’s cardiovascular health. Cardio exercises are also known as aerobic exercises, which help to strengthen one’s heart, improve circulation and boost overall endurance. Here’s a list of some of the most flexible and popular exercises one could try. 

Walking — This is typically seen as the first step in cardiovascular disease prevention. This low-impact, beginner friendly exercise helps to reduce stress and improve circulation. 

Jogging or running — This is what comes to mind when someone hears the word “cardio.” It is easily adjustable between participating outdoors or on the treadmill. Along with walking, these exercises improve one’s lung function, heart rate and endurance levels. 

Cycling — Strengthening leg muscles, this low-impact exercise is great for joint health. 

Swimming — This exercise works the whole body while also being easy on one’s joints. It is ideal for all fitness levels and is a great way to beat the heat in the coming months.

Dancing — This exercise is a fun and engaging way to get one’s heart pumping. It improves coordination and flexibility which can be done alone or in a group. 

High intensity interval training — This last workout consists of short bursts of intense exercise followed by rest. This means that one would burn more calories in less time, boosting metabolism.

Cardiovascular health is not just about avoiding disease — it’s about living one’s best life. A strong heart leads to more energy, better brain function, improved mood and a longer, healthier future. Taking small steps today can make a huge difference in one’s heart’s health over time.

Contact the author at howllifestyle@wou.edu

Coastal health benefits

April 2, 2025

Written by: Isabelle Jones | Lifestyle Editor

About an hour away from Western is the Oregon coast. Its scenic beauty is a natural sanctuary that offers powerful benefits for the mind, body and soul. The combination of fresh air, ocean waves and natural surroundings can enhance one’s well-being, reduce stress and promote a healthier lifestyle. 

The coast provides many benefits, but boosting mental health is among the most important. Where the water meets land promotes mindfulness, which helps people disconnect from their responsibilities and daily pressures. Its rhythmic waves have a calming effect on the brain, reducing anxiety and stress. Spending time at the coast fosters a deeper connection to nature and encourages environmental awareness. As the protections on our natural environments are not as strong as they once were, it’s important to take time to enjoy the simpler things in life, and the coastal environment is reminiscent of a simpler yet fulfilling life. The open horizon and vast ocean give a sense of freedom and perspective, making problems seem more manageable. 

Another benefit of the coast is the improvement of physical health. Compared to walking on solid ground, walking or jogging on sand improves balance, strength and endurance due to the uneven terrain. Breathing in the salty air can clear the lungs, as it acts as a sort of natural decongestant, making it especially beneficial for those with asthma or other respiratory conditions. The coast also has activities like hiking and beach sports, making exercise feel more enjoyable rather than like a chore. 

Immune and health benefits are a third benefit of the coast. The ocean breeze contains negatively charged ions, which improve oxygen absorption, boosting one’s mood. Studies suggest that people who live near the coast report higher levels of life satisfaction and lower levels of stress. The coast is typically exposed to more sunlight, and sun exposure helps the body produce vitamin D, which is essential for strong bones, immune health and mood regulation. It also increases serotonin levels — a neurotransmitter that enhances mood and promotes feelings of happiness. Although the seawater is quite cold, it contains minerals like magnesium and iodine — promoting skin healing and circulation. 

Lastly, fresh seafood is especially important for one’s health. Seafood is packed with essential nutrients that support overall health, making it one of the healthiest choices available. Its lean protein keeps one fuller for longer and reduces cravings. It also promotes heart health by reducing the risk of heart disease. With seafood being rich in omega-3s — DHA and EPA — it improves memory, focus and cognitive function. This in turn can reduce the risk of some neurodegenerative diseases. For those who workout, omega-3s speed up muscle recovery after exercise. These nutrient powerhouses support brain health, heart function, immunity, skin and one’s overall well-being. 

Visiting the coast provides a natural escape that nurtures both the body and mind. In a world dominated by screens and schedules, the beach offers a digital detox and a chance to further one’s peace in a natural setting. Breathe in the salty air, let the waves wash away the stress and embrace the healing power of the ocean. 

Contact the author at howllifestyle@wou.edu

Women’s history month

March 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

Content warning: this article discusses violence against women

Women have always played a vital role in shaping the world. Despite often being overlooked in historical narratives, women’s contributions have been foundational in politics, culture, science and society. March marks the annual celebration of Women’s History Month and the continuation of defying limitations, overcoming adversity and transforming communities. As we remember the trailblazers who came before, the fight for equality continues.

In the first wave of feminism, women fought for the 19th Amendment — ensuring the right to vote — alongside the right to education, the right to own property and the right to be legally recognized as independent people instead of property. Although the first wave is mainly remembered for its fight to vote, this period in time encapsulated challenging societal norms and breaking free from rigid domestic spheres. It took time for women’s voices to finally be heard in meaningful ways, but it was crucial for gender equality. Some notable first wave activist women included Susan B. Anthony, Emmeline Pankhurst, Sojourner Truth, Margaret Sanger, Jeannette Rankin, Maria Stewart, Dr. Mabel Ping-Hua Lee and Frances E.W. Harper.

During the second wave of feminism, Title VII — which prohibits discrimination on the basis of sex in employment — and Title IX — which prohibits sex-based discrimination in education — were passed in the ‘60s and ‘70s. The National Organization of Women was created in 1966, aiming to make women’s participation possible in all aspects of American life and to gain all the rights enjoyed by men. During this time, women couldn’t open credit cards in their own names — separate from their husbands — until 1974. Many of the modern day stereotypes of feminists — anti-family, bra burners, butch, lesbians and man-haters  — come from the second wave. There were other protests and conversations regarding race, equal pay, abortion, birth control and other reproductive rights. Some influential women from the second wave included Betty Friedan, Gloria Steinem, Kate Millett and Jane Fonda.

The third wave of feminism focused on inclusion — which was what the previous waves struggled with — and recognizing that oppression can take many forms and will affect different people in different ways. During the ‘90s, society saw the rise of both “girly feminism,” or “lipstick feminism,” and “grrrl power.” This type focused on the belief that women can be feminists and still embrace their femininity. Grrrl power is also known as feminist punk bands that began in the PNW. This radical movement combined feminism, punk, music and politics, with the goal of challenging patriarchal standards. This wave focused on empowering women by acknowledging that, when one is free to choose their own path, their choice is a valid expression of one’s values and desires as a woman. Some important women during this time include Anita Hill, the Guerrilla Girls, Bikini Kill, Madonna, Queen Latifah, the American Girl dolls and Mary J. Blige.  

We are considered to be in the fourth wave of feminism. A consistent concern throughout the waves is access to reproductive healthcare. Some of the most notable events in the fourth wave include the 2004 March for Women’s Lives, the #MeToo movement — a way for young women of color to share their stories, specifically to promote the idea of “empowerment through empathy,” TIME’S UP organization — the take back the workplace protest — and “enough is enough,” where women insist upon a world where work is safe, fair and dignified for all kinds of people. The biggest protest happened Jan. 19, 2017: the Women’s March on Washington. This was the largest single day protest in U.S. history, with an estimated 3.3-5 million protesters nationwide. This march included many other issues — racial equity, immigration reform, reproductive rights, the environment and LGBTQ rights. Influential women and advocates are Madeleine Albright, Tarana Burke, Alyssa Milano, Kamala Harris and Alexandria Ocasio-Cortez. 

The fight for women’s rights and respect continues. A huge issue in society is widespread gender-based violence. According to the National Domestic Violence Hotline, 24 people per minute are victims of rape, physical violence or stalking, one in three women have experienced rape, physical violence and/or stalking and one in six college women have been sexually abused in a relationship.

There are other frightening statistics, but work is being done through education and legislation. The Violence Against Women Act provides housing protections for those who’ve experienced domestic violence, sexual assault or stalking to keep them safe and reduce the likelihood of experiencing homelessness.

There are many other problems, including a persistent gender pay gap, a lack of representation of women in leadership positions, limitations on reproductive rights, societal pressures around gender roles and equal access to education and healthcare — particularly in marginalized communities.

Here are some suggestions on how to participate in celebrating Women’s History Month:

Learn about notable women in history —

Read books — “The Radium Girls,” “I Am Malala,” “Feminism Is for Everybody,” “A Black Women’s History of the United States,” “Hidden Figures,” “She Persisted,” “The Joy Luck Club”

Movies — “Respect,” “Girlfriends,” “9 to 5,” “Thelma and Louise,” “A League of Their Own,” “Erin Brockovich,” “Brave,” “Promising Young Woman,” “The Eyes of Tammy Faye,” “The Color Purple,” “Frida,” “Mona Lisa Smile”

Support women-owned business — Donate to organizations that empower women and help support women in business.

Volunteer for women’s causes — Women’s shelters or organizations that focus on the empowerment of women and donate to women’s health organizations.

Celebrate women in your life — Personal celebrations can be as meaningful as public ones, like writing a letter or sending a card to women who’ve made a positive impact on one’s life, like family, friends, mentors or colleagues. Host a celebration or gathering with women who inspire you, such as lunch or coffee. Express appreciation for women in the workplace or community who are often behind the scenes.

Celebrating the intersectionality of women — Supporting intersectional feminist organizations that advocate for causes such as the rights of women of color, LGBTQ+ women and disabled women; reading works by women from diverse backgrounds to better understand the unique challenges they face; listening to voices from marginalized communities and making sure that their stories are part of the conversation during Women’s History Month are all great steps.

At times it can be exhausting just being a woman. America Ferrera said it best, “It is literally impossible to be a woman. … We have to always be extraordinary, but somehow we’re always doing it wrong.” There are so many contradictory expectations for being a woman, which results in feeling overwhelmed and burnt out. In a world full of men, women just want to exist without being leered at, talked down to, cat-called, objectified, harassed, assaulted, raped, murdered.

Celebrating Women’s History Month is about more than just acknowledging the past — it’s about inspiring the present and future. As we continue to break down societal barriers, the stories of women serve as a powerful reminder of strength, resilience and the ongoing pursuit of equality. By reflecting on the progress made and acknowledging the work that’s yet to come, we can ensure that Women’s History Month has a lasting impact beyond just one month of recognition. Any student needing extra support or resources should check out the Abby’s House, Center for Equity & Gender Justice; The Student Health and Counseling Center and the Office of Diversity, Equity and Inclusion.

Contact the author at howllifestyle@wou.edu

Renaissance faires

March 12, 2025

Written by: Isabelle Jones | Lifestyle Editor

For those who’ve wanted to step into a land of splendor and mystery, Renaissance faires offer an enchanting escape. These lively gatherings transport those who enter to a land of history, fantasy and fun. Whether thou art drawn to the melodious strains of medieval music, the spectacle of knights jousting or the allure of fine attire, Renaissance faires deliver an experience like no other. 

At the core of a Renaissance faire, tis’ a grand celebration of the culture, customs and way of life from the Renaissance period — 14-17th centuries. Each event seeks to recreate the very sights, sounds and spirit of that age, though they mix in a dose of fantastical elements —  mythical beasts, modern pop culture and fair folk. Imagine a small, bustling village straight out of the Renaissance, with merchants peddling their wares, entertainers performing for passersby and knights competing in grand tournaments. All come dressed in elaborate costumes, contributing to the immersive experience. It isn’t simply just a day out, but rather about stepping into a world where time feels suspended. 

Some things one should expect at a Renaissance faire:

Costumes and Immersion — The first to strike one’s eye is the garb — clothing. Period costumes are extremely popular, from elaborate gowns and corsets to tunics and breeches. Some hard-core ren fairers go all out with full Renaissance-style attire, complete with accessories — hats, jewelry and swords. For those who want to participate but don’t have a costume, many faires offer costume rentals. 

Jousting and Games — At the hearts of many is the ultimate spectacle of jousting. Knights in shining armor, mounted upon their steeds, charging at each other with lances, vying for victory and the audience cheers as the riders compete for eternal glory. There is also ground fighting — where fighters engage in close-quarters combat. The competitions can make one feel as if they’ve fallen into the movie “A Knight’s Tale” or “Shrek.” Many faires feature games and contests like archery and axe throwing. These activities offer one some Renaissance-era skills with friendly competition and lots of laughs. 

Live Performances and Merriment — Entertainment is the very soul of the Renaissance experience. One could watch a live performance of Shakespearean plays, enjoy a musical performance by a lute, harp or fiddle player or witness a merry jest from a troupe of clowns in the town square. 

Food and Drink — No faire would be complete without its food. Many serve classic Renaissance-inspired dishes —  turkey legs, roasted meats and hearty stews are found in abundance. Vendors sell pastries, pies, sweets and drinks to tempt any who may pass by. 

Artisan and Craft Markets — Anyone who enjoys browsing unique, handmade goods will find pleasure at the faire’s market. From jewelry and pottery to leather goods and hand-carved wooden items, one can find exactly what they will need to add to their collection. Many vendors specialize in creating products that are historically inspired, and they often take the time to explain the techniques and craftsmanship behind their work. Keep in mind that handmade, intricate products last long and thus will be more on the expensive side.

There are many Renaissance faires from which one may choose. Herein lies a list of the various locations, with their respective details. 

Oregon Ren Faire — In Canby, Oregon at the fairgrounds. Every Sabbath in the month of June; with a new theme each week. Tickets must be obtained only through the internet and are priced at 20-30 shillings per soul.

Canterbury Renaissance Faire — In Silverton, Oregon. On the days of the 12th, 13th, 19th, 20th, 26th and 27th of July. Tickets may be obtained both on-site and through the internet; priced at 27 shillings per soul and an extra 10 shillings to park on the grounds.

Portland Celtic Faire — In Hillsboro, Oregon. In the month of August (date to be determined). Entry is free to all. 

Oregon Celtic Festival — In Canby, Oregon at the fairgrounds. 13-15th day of September. Tickets must be obtained only through the internet and are priced at 45-65 shillings per soul.

Shrewsbury Renaissance Faire — In Kings Valley, Oregon. 14th day unto the 15th day of September. Tickets can be obtained both in person and online; priced at 22 shillings per soul.

With the locations aforementioned, I would most heartily recommend the Canterbury Ren Faire and the Shrewsbury Ren Faire for those first-time visitors. I had an absolute blast at these noble gatherings. They’re both reasonably priced, especially when each vendor and food stall requires money. I found the ground fights and jousting quite joyous. Everything is professionally choreographed so thou dost not need to fret. Yet, it did appear that at the Shrewsbury Ren Faire, they don’t hold back on their jousting matches. Aside from the performances, the intricate, handmade products were most captivating. There be garb, cups, weapons, adornments, works of art, instruments and jewels aplenty. Nearly all that one’s heart might desire may be found at a ren faire market. I advise thee to be methodical, I found several accessories by going through, and taking my time at the stalls. Of the two I’ve listed, Canterbury offers the finest selection and most diverse variety of vendors. As for sustenance, one may choose among many classics, turkey legs, stews, pickles, meat pies and scotch eggs. I shall always advocate for a meat pie, scotch egg and the famous pickle. Anyone who has ventured to a Ren faire knows full well to acquire a pickle. Under the burning sun, a cold, refreshing pickle doth truly satisfies thy spirit. Running out of energy, halfway through the vendors? Get a pickle, it’s as if it has some weird energizing power. 

Lastly, I shall impart a humbler piece of advice to all who venture to a Renaissance faire: please dress up. Dressing up is a game changer and it makes the experience feel that much more “real.” I went in full garb that I sewed with my grandmother and fell in love with the immersive experience. Keep in mind, these gatherings often occur during the hottest of seasons, and a heaving costume is not for the faint of heart. There are several ways to create a ren faire cosplay. Look at antique and junk stores for unique, budget-friendly accessories. Thrift to find “olden” style clothing or any kind that fits one’s ren faire aesthetic. Or, one could simply wait until arriving at the faire to buy an outfit. Keep in mind that this is a very expensive option. Always look for natural fabrics like cotton, linen and silk. 

In an age of digital distractions, constant news updates, and the hustle and bustle of daily life, stepping back in time provides a welcome break for one to enjoy the magic of a simpler, albeit fictional, time. A wondrous escape where the spirit of merriment, craft and history intertwine. Gather thy companions and partake in joyous occasions, where the echoes of a bygone era live on in celebration and camaraderie — huzzah.

Contact the author at howllifestyle@wou.edu

Sustainable living

March 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

In today’s time, where convenience often takes precedence, the need for sustainable living has never been more urgent. With climate change, resource depletion and pollution on the rise, adopting a more sustainable lifestyle is a crucial step in helping protect our planet for future generations. Living sustainably doesn’t require a drastic overhaul of one’s life, small everyday changes can make a significant impact. 

Embrace minimalism and reduce waste — One of the core principles of sustainable living is minimizing waste. In our consumer-driven society, it’s easy to accumulate items we don’t need, contributing to unnecessary waste. Buying less, choosing quality over quantity and thinking critically about our purchases is of the utmost importance. One should opt for reusable items over single-use products. This could be using a stainless-steel water bottle instead of plastic ones or using reusable bags instead of relying on plastic bags. A little effort can significantly cut down on the waste one produces and can make a big difference in the long run. 

Support eco-friendly products and brands — Sustainability extends to the products one buys too. As consumers, we have the power to influence companies by choosing to support those that prioritize the environment. Look for items made from sustainable materials like bamboo, organic cotton or recycled products. This also includes choosing brands that are committed to ethical production practices, reducing their carbon footprint and using eco-friendly packaging. Additionally, buying from local sources, such as farmers markets, can help to reduce the environmental impact by minimizing the carbon footprint associated with long-distance transportation.

Energy efficiency at home — One’s home is one of the easiest places to implement sustainability practices. Simple changes can be switching to LED bulbs, unplugging devices when they are not in use and keeping the lights off during the day. 

Adopting sustainable eating habits — The food choices we make have a profound effect on the planet. Agriculture, particularly the meat industry, is a major contributor to greenhouse gas emissions, deforestation and water pollution. A way to reduce one’s environmental impact is by incorporating more plant-based meals. This doesn’t mean fully becoming vegetarian or vegan, but reducing one’s consumption of meat and dairy can be helpful in living more sustainably. It is also heart healthy. Supporting sustainable farming practices is another way to make one’s food choices more eco-friendly. Look for certifications like organic, fair trade and pasture-raised, which indicate more environmentally responsible practices. 

Transportation: walk, bike and carpool — Transportation is one of the largest sources of greenhouse gas emissions. With such a small campus, walking or biking whenever possible is better for both the environment and for one’s physical health. When driving is necessary, consider carpooling or using public transit. Reducing the number of vehicles on the road helps cut down on air pollution and reduces traffic congestion. 

Sustainable living doesn’t require radical changes, but it does require mindfulness. A willingness to make small adjustments has a collectively large impact. It is important to keep in mind that everyone’s situation is different. Some barriers to living sustainably include cost considerations, convenience, misinformation and time constraints. Any step, no matter how small, has the potential for a huge impact on the planet and the animals that occupy its space. The average person does not produce the majority of pollution and harm the environment, but, unfortunately, the responsibility falls on us. 

Contact the author at howllifestyle@wou.edu

Daylight saving time

March 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Sunday, March 9, 2025, the clocks will “spring forward.” This typically happens on the second Sunday in March, and is practiced to make better use of daylight during the longer days of spring and summer by shifting an hour of daylight from the morning to the evening. This means that the clocks on March 9 will jump to 3 a.m. instead of going through the second hour. Springing forward is paired with “falling back,” which happens in the fall — hence the name. Most might feel groggy and out of sync during this time due to the interruption of the circadian rhythm. The body operates on a natural sleep-wake cycle influenced by light and darkness. This jump in time can cause one’s internal clock to get out of sync. Preparing for springing forward doesn’t have to be difficult. One can ease into the time change with some simple steps. 

Gradually adjust sleep schedule — Begin by shifting one’s bedtime and wake-up time 15 minutes earlier each day. Incremental change helps the body to gradually adapt to the new time, so it doesn’t shock one’s system when the clock jumps forward. To make things easier, avoid using phones or other electronic devices before bed, as blue light can interfere with the natural sleep cycle.

Get plenty of sunlight — Exposure to natural light plays a crucial role in regulating one’s internal body clock — circadian rhythm. The more sunlight one gets, the easier it will be for the body to adapt to the time change. As the days get longer, spend some time outdoors in the morning and early afternoon. Morning sunlight resets the circadian rhythm, signaling that it’s time to wake up and be active. 

Stay active — Physical activity plays an important role in helping the body adjust to the time change. Exercising in the late afternoon or early evening can help one to feel more awake and energized during the day, while also promoting better sleep at night. A light walk or stretching exercises can make a significant difference in how one feels. Be sure to avoid intense workouts too close to bedtime, as they can interfere with one’s ability to sleep. 

Monitor diet — Eating habits can have a surprising effect on how well one can adjust to daylight saving time. In the days leading up to the time change, one should try to maintain a healthy, balanced diet. Foods that are rich in magnesium — leafy greens, nuts and seeds — and melatonin — cherries or almonds — can promote better sleep. 

Prepare your environment — One’s sleep environment is key to getting quality rest. Make sure one’s bedroom is dark, quiet and cool. Consider black out curtains or an eye mask to block out the early morning light and try using a white noise machine or earplugs if one is sensitive to nighttime noises. 

Stay hydrated — Dehydration can make one feel sluggish and tired. Drink plenty of water throughout the day, and avoid alcohol or excessive caffeine, which can dehydrate and disrupt sleep. 

Although springing forward during daylight saving time can disrupt one’s routine, taking some simple steps can make a world of difference. Gradually adjusting sleep, getting more sunlight, staying active, monitoring one’s diet and staying hydrated while preparing one’s personal environment are some of the ways that one could prepare. As we look forward to nicer weather, springing forward in time is a small bump in the road. 

Contact the author at howllifestyle@wou.edu

Inner peace in politics

February 26, 2025

Written by: Isabelle Jones | Lifestyle Editor

Politics can be hard to escape, and it’s been especially hard to find peace with what’s been happening lately in the world, whether it’s the latest elected official, new executive order, the ongoing ideological battles resulting in increasing polarization or the spread of misinformation. Politics have always been heated, but the most recent election has brought out the extremes. While it is important to stay informed, it’s also crucial to protect one’s mental and emotional peace. Here are some practical strategies to help navigate the chaotic world of politics without sacrificing one’s well-being. 

Limit media consumption — Many things may feel out of control with the fast changes of this nation, but one thing we have control over is the amount of political news consumed. The media thrives on sensationalism. Constant exposure to negative headlines or partisan commentary can contribute to stress and anxiety, resulting in nihilism. Countering these negative impacts by setting a designated amount of time each day for political news can be beneficial. This could be looking at what’s going on during breakfast or after work, instead of doom scrolling throughout the day. 

Another way is to be intentional about where one gets their news. Always choose reputable, balanced sources of information that focus on facts rather than emotion-driven content. Some news networks that are mostly unbiased include @realtalkingfish on Instagram, The Guardian, Associated Press, NPR and the Wall Street Journal.  

Set boundaries with social media — Platforms like X (formerly known as Twitter), Facebook and Instagram often fuel polarizing political discourse. Political debates, heated arguments and the spread of misinformation can quickly turn “for you” pages into battlefields. While social media can be a powerful tool for staying informed, it can also become a toxic environment if not managed well. 

One can take control by actively seeking out posts and discussions that promote healthy perspectives and unfollowing topics/accounts that trigger stress or anger. It is also important to know when to step back from platforms that no longer benefit one’s mental health. There’s nothing wrong with taking a digital detox every once in a while. Disconnecting from the online world helps to reset and refocus on different aspects of one’s life. 

Engage in politics in moderation — While it’s important to be informed on what’s going on in the world, excessive engagement in politics can drain one’s energy. It’s extremely easy to fall down the rabbit hole of endless debates, commentary and updates. While it’s good to participate in democracy, it’s also okay to take a break from the constant political conversation. One should focus on meaningful conversations with others who respect differing opinions, and avoid conversations when they become toxic. Remember that one is allowed to step back and save energy for moments that matter most. 

Prioritize self-care — With all of politics’ unpredictability and polarization, they can take a toll on one’s mental and emotional health. Self-care is an effective way to combat stress. One should take time for activities that bring joy and relaxation — reading a book, going for a walk, practicing yoga or spending time with friends and family. Exercise is also important for managing stress. Physical activity helps by releasing endorphins, which are the body’s natural form of stress relief. Also, when one is feeling overwhelmed by political events, one should consider practicing mindfulness and meditation to center oneself and become grounded. 

Practice emotional detachment — This is one of the most effective ways to protect one’s peace. This doesn’t mean abandoning one’s values or disengaging from important causes. Instead, it prioritizes learning how to emotionally distance oneself from the turbulence of politics. It’s easy to feel personally affected by political decisions, especially when the stakes are high regarding the continued rights of specific minority groups. It’s also important to recognize which factors are beyond one’s control. Try adopting a mindset that accepts uncertainty and focuses on what one can control, such as how one reacts to political events. If a political event triggers anger or frustration, take a moment to acknowledge those feelings and decide the next step to take. This could simply be letting those feelings go, or taking a specific action. 

Surround oneself with supportive people — One’s social circle can play a huge role in emotional well-being. Surround oneself with people who uplift and support instead of those who constantly push their political opinions or engage in unproductive discussions. Healthy relationships are built on mutual respect. Nurturing friendships with people who value peace and personal boundaries can make the difference when trying to protect one’s sanity. If political discussion happens in group settings that make one uncomfortable, it’s okay to respectfully steer the conversation in a different direction or excuse oneself from the conversation altogether. 

Find balance with perspective — It’s easy to lose sight of the bigger picture when lost in the political noise. In the heat of the moment, political events can feel like life-and-death, but it’s important to maintain perspective. Take time to reflect on what’s truly important in one’s life — relationships, health, personal growth and emotional well-being. Although politics influence the world around us, they don’t have to define one’s happiness. 

Engage in constructive conversations — When discussing politics with others, try to engage in constructive, respectful conversations rather than arguments. Try to avoid getting drawn into heated debates where emotions take control. One doesn’t have to agree with everyone, but it’s important to be able to be satisfied and proud of one’s actions and words. If one is ashamed at the end of the day, maybe it’s time to understand where one needs to change. If a discussion starts to get too intense, it’s okay to politely disengage. Protecting one’s peace sometimes means stepping away from situations that threaten emotional stability. 

Politics in the United States can be overwhelming, but one doesn’t have to let them take a toll on their mental and emotional health. At the end of the day, it’s important to remember that love is more powerful than hate, to stick to one’s values and to understand that some relationships are not as simple as a difference in ideas. 

Contact the author at howllifestyle@wou.edu

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

How to get better sleep

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Many feel as if a good night’s sleep is a luxury, especially when midterms are right around the corner. When one has to focus on late-night study sessions and seemingly endless to-do lists, sleep tends to get put on the back burner, but quality sleep is crucial for one’s overall health, mood and productivity. According to the National Institutes of Health, “Between fifty to seventy million Americans have sleep disorders and one in three adults do not regularly get enough uninterrupted sleep.” What happens in our waking life greatly affects our ability to sleep peacefully. According to “Too Stressed to Sleep?” by Dr. Nerina Ramlakhan, “There are things during the day that might not seem like a big problem, but at night they can appear a lot worse, especially during the couple of hours before bed.” This is especially true when we understand that our dreams are how we process our emotions in the waking life. If one is struggling with sleep, just know that they are not alone in this. Here are some ways to move sleep off the back burner and put one’s health first. 

Create a consistent sleep schedule — Sleep schedules don’t have to be an elaborate plan. The simplest way to take control of one’s sleep is to go to bed and wake up around the same time every day, including the weekends. This is easier said than done, but one needs to make an honest effort in order to see positive changes in how they sleep. A huge benefit of a consistent sleep schedule is that it helps to regulate one’s circadian rhythm. The circadian rhythm — according to the National Institutes of Health — “is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment.” This helps to fall asleep easier and wake up feeling less groggy. Failing to look after one’s circadian rhythm leads to many problems including school or work difficulties, substance use disorder, daytime accidents or injuries and other, more serious sleeping problems. 

Create a bed boundary  — Where one sleeps has a profound effect on their health. If one is struggling with sleeping, the first change to make is to create a “bed only” boundary with oneself. This means that the bed is only used for sleeping. No doom scrolling, homework or eating in bed. This space needs to only be reserved for sleeping. This creates a connection within the brain to register the bed as a place for sleeping and makes the body physically tired. Another way to make it easy to fall asleep in one’s room is to watch the temperature. An article from WebMD —  reviewed by Dr. Dan Brennan —  stated that “the perfect sleeping temperature lies between 60-65 degrees Fahrenheit. A warmer environment may be counterproductive to what the body is designed to do at night. About two hours before one is heading to bed a cooling process begins.” This results in feeling less alert and signaling that it’s time to start to sleep. Also by keeping one’s sleeping environment hotter, the body remains in the lighter stages of sleep instead of flowing into a more restorative and restful stage. Lastly, when it comes to room lighting, it’s extremely important to dim the brightness. Lights interfere with one’s natural ability to produce melatonin. It’s a good idea to switch to low lighting once the sun goes down and to avoid any screens — phones, computers, tablets, televisions — for at least two hours before bed. 

Take time to wind down before bed — At the end of a long day, it can be tempting to immediately hit the sack, but transitioning into sleep is extremely important. Taking one’s time at the end of the day allows the body to physically relax, and allows the mind to process its emotions and the events of the day. Once at home, one should strive to stay away from overly stimulating activities as it gets closer to bedtime. There should also be some scheduled downtime to stay off of one’s phone. 

Consider a sleep supplement (with caution) — Supplements can provide an array of benefits surrounding getting more of one’s important vitamins and minerals. Some may want an extra boost of melatonin, magnesium or valerian root as they wind down for the night. Although taking supplements for sleep may alleviate our problems, it’s crucial to understand both the long-term and short-term benefits of each supplement.

Seek professional help — If one has had long-term problems with sleep, it might be time to seek some professional help. Some sleeping disorders such as insomnia, ortho-insomnia and sleep apnea are among the most common, according to Northwestern Medicine. At times, persistent sleeping problems are signs of another underlying condition. It’s important to keep track of your sleeping habits, and concerns before making an appointment with a professional in order to get the best care possible. 

In a perfect world, everyone would be able to naturally fall and stay asleep throughout the night. Unfortunately, quality sleep doesn’t work out every night, but there are several recommendations that can be shared if one chooses. The first recommendation regards melatonin. Since supplements are not FDA-regulated, they may contain harmful ingredients. Opt for supplements that have a USP verification mark. This ensures that the supplements have been tested by the United States Pharmacopeia. The second is to have an eye mask. It’s an easy way to keep any light blocked out, especially if one wants to keep the window open for fresh air. Silk is among the best materials for eye masks since it’s hypoallergenic. The third recommendation is to listen to ASMR and colors of noise. Autonomous Sensory Meridian Response — ASMR — has many different sounds for one to discover and helps wind the mind down. According to most experts, the best colors to listen to are pink and brown noise, but it does take some trial and error with finding the perfect sleepy-time audio cocktail. The last recommendation is a bit on the pricier side, but it is a good investment. Purchasing cooling blankets and cooling pillows are complete game changers when it comes to sleeping. There are several different options, but some of the more affordable and long-lasting blankets and pillows can be found at Costco, which has some options both online and in-store. 

Hacking one’s sleep doesn’t magically happen over a single night. It takes several small changes to one’s lifestyle and environment. One needs to prioritize sleep hygiene, manage stress and create a relaxing bedtime in order to sleep restfully in order to feel their best. Remember, not everyone is made to sleep only eight hours. Some need more, others need less. As long as one is able to determine how many hours of sleep is needed to feel refreshed in the morning, that is all that matters. 

Contact the author at howllifestyle@wou.edu

Who is Morgan Pemberton?

February 5, 2025

Written by: Sadie Latimer | News Editor

If there is an event occurring on Western’s campus, one student will surely be there: Morgan Pemberton. Pemberton is a junior at Western, double majoring in psychology and ASL studies and minoring in social science and is involved in many clubs and organizations on campus. 

Pemberton took ASL classes all through high school and decided to pursue it in college. Western has a notable ASL program, which positively influenced her decision to enroll. She decided to study psychology and social science because of the classes she took that were outside her major being surprisingly enjoyable. “I like to dabble a little bit,” Pemberton said. “I like to take random classes.” 

Pemberton is an out-of-state student and has moved around the US. “I was born outside of Chicago. I’ve also lived in Colorado, and I graduated high school in Arizona,” she said.

By nature, Pemberton is a very outgoing person. “I really like to talk,” she said. “I’m very social. I just like to be around people.” On the flip side, she also loves tuning out the world and listening to audiobooks.

“If you ever see me with my AirPods in, just know an audiobook is on full volume,” Pemberton joked.

Along with being a student, Pemberton also has multiple jobs on campus. She works as ASWOU’s judicial administrator, overseeing the justices, holding disciplinary hearings, interpreting rules and adding new rules to the constitution. 

Pemberton works the front desk for academic advising, where she “(answers) a lot of phone calls and (connects) people to different places on campus.” She also leads tours and participates in panels as a campus ambassador, and is the coordinator for Destination Western — a two-week-long orientation program for incoming students. 

“I’ve been invested in (Destination Western) since I was a participant when I was an incoming freshman, then I was a peer advisor my sophomore year and then last year I was a lead peer advisor,” Pemberton said. Now, she gets to supervise the peer advisors and lead staff training.

Pemberton is involved in many of the campus’ clubs, being the vice president of the ASL club, the social media manager for the Native Indigenous Culture Club as well as a member of Kappa Delta Chi — Western’s first-generation student sorority. She is also a multicultural representative mentor. 

Pemberton is passionately involved with everything she has committed to. According to Pemberton, she is “just naturally a very cognitively high-energy person.” She thrives with lots of mental stimulation from her hobbies, work, clubs and her other involvements. 

“My biggest tip for people if they want to do more is: you (have) to take care of your biological needs.” Sleep is very important to Pemberton, and she makes sure to get at least eight hours of rest every night. She also makes sure to drink plenty of water and eat nutritious food to keep herself energized for her many activities and responsibilities. 

Pemberton keeps busy but still takes care of her mental health by making sure she is happy and fulfilled by everything she does. “I try to align what I do with what I want to do in the future and what aligns with my personal goals,” Pemberton said.

As for the future, she has plans after she graduates to continue her education and get her master’s degree. Pemberton, like many students, is apprehensive about what the future holds. She has fostered a great community at Western, but she knows that eventually, it will be time to move on.

“I am one of those people who’s always seeking out something new,” Pemberton said.  

Before Pemberton goes on her post-education journey, she still has the rest of her junior and senior year to look forward to. This year, she’s especially excited for the annual Pow Wow, hosted by the Multicultural Student Union — MSU.

“This year (the Native Indigenous Culture) Club and MSU are teaming up,” Pemberton said. “We’re doing the Pow Wow this year. It’s been a lot of work and we’ve been really trying to put it together.” The 2025 Pow Wow is scheduled for April 19. 

Pemberton may only be a junior, but she has sage words of wisdom for her fellow students: “Be open and rely on each other.” Pemberton wants students to know that they shouldn’t be afraid to open up and share things with each other.

“We live in a world where we are taught to not impose on each other or not be too much for other people,” Pemberton said. That, however, is what a community is for. Pemberton advised that people in a community are meant to rely on each other. Students shouldn’t be afraid of being “too much” for the people around them. 

“That starts with you; you can’t just expect people to rely on you. You’ve got to open the door.” 

Contact the author at howlnews@mail.wou.edu

Dorm decorating

February 5, 2025

Written by: Isabelle Jones | Lifestyle Editor

Making one’s own space is extremely important in college. This chapter in life is full of excitement, new friends and new experiences. Although it’s easy to settle for bare walls, only sticking with the provided furniture, decorating one’s room has a significant impact on their mental well-being, self-expression and overall college experience. Here are a few reasons why decorating is important. 

The dorm room is one of the few places where students can fully express themselves. Personal touches like family and friend photos, favorite posters or other mementos to remind one of where one comes from can help anyone feeling homesick. At the end of a busy day, a student’s dorm room becomes a sanctuary for relaxation and recharging their social battery. Soft bedding, throw pillows and lighting work to create that relaxing environment. For students looking to choose a style, here is a list of popular themes: minimalism, boho chic, 70s style and much more. Personal expression and decoration don’t have to fit into a single label.

When making new friends, one will end up hanging out in their rooms. A decorated room can be a great conversation starter, or for when new roommates move in. Having a well-decorated space can feel more welcoming to guests. 

Stress is a normal part of the college experience, but that doesn’t mean it should follow one into their room. Creating a personal and colorful space is a powerful influence to one’s mental health. According to Mental Health America, “Happy, bright colors can increase your mental activity and leave you feeling rejuvenated and energized.” An aesthetically pleasing environment improves one’s mental health and can even make one feel more productive. 

Even though a dorm room is small, there is plenty of space to make it one’s own. It’s a fun and creative way to express oneself. So, grab those fairy lights, fluffy blankets and meaningful decor — the room is waiting.

Tips to decorate on a budget:

Bring in the greenery 

Plants have several benefits that directly affect its owners. Plants are therapeutic, improving one’s mental health, helping one to recover from illness faster and contributing to a good flow within a feng shui lifestyle. Some popular bedroom plants are lucky bamboo, succulents, snake plants and Pothos. 

Thrift shop

Thrift shopping has great options to find affordable decoration items that fit one’s style. Lamps, vases, frames and baskets are among the most unique decor that won’t break the bank.

Think multifunctional

Furniture that serves more than one purpose is extremely helpful for any student. One should look for under-bed storage with drawers and ottomans. 

Understand what’s allowed in the dorm

As one gets creative with decorating, it’s important to understand what is allowed — and, more importantly, not allowed — within the dorms. Candles, halogen lamps, vacuums and toaster ovens are among the most popular items that are prohibited in the dorms. Any student needing a refresher should look at the “FIRE and LIFE SAFETY” and “The Guide to Residential Living 24-25” on Western’s housing page. Some safe alternatives for the most popular prohibited item — candles — are diffuser sticks, essential oil diffusers and Scentsy warmers. 

Use peel-and-stick items

Students have likely heard this a million times already, but Command strips are our best friends when one wants to hang up any art and hooks without causing damage to walls. 

Contact the author at howllifestyle@wou.edu

Building healthy food habits

Written by: Isabelle Jones | Lifestyle Editor

Healthy food habits are essential for a student’s success both in and out of the classroom. For many people, college is their first time away from home. Constant new experiences, late-night study sessions and other exciting events can lead to many overlooking the importance of building healthy food habits. With that, we need to nurture a healthy relationship surrounding food as early as possible. No matter what a person’s weekly schedule looks like, they can always make time for food. 

For many students, a busy schedule seems to take over daily life at the start of every term. Whether it’s classes, sports or music practice, extracurricular activities, work, internships or something else, meals often get shifted to fit our busy days, but sometimes when it feels like food can’t be fit in, mealtime tends to be skipped — a dangerous habit to develop. It can be tempting to skip meals, especially when one is running out the door, but it leads to low energy levels throughout the day. It also affects one’s ability to concentrate. This results in overeating later in the day, causing one’s blood sugar to crash afterward. Breakfast is, unfortunately, the most skipped meal of the day. Skipping meals can easily be combated by trying fast, easy and nutritious meals. This could be Greek yogurt and granola, oatmeal with fruit or even a frozen breakfast sandwich popped in the microwave. Breakfast helps with feeling more energized throughout the day and keeps one feeling full.

Since we’re constantly on the go, time restraints can lead people to rely on drinks to keep energy up. Soda, energy drinks and sweetened coffee beverages are loaded with empty calories that cause massive spikes in blood sugar and leave one feeling empty. Any person with a busy schedule understands the reliance on caffeine. Too much caffeine leads to jitteriness, poor sleep and huge energy crashes, which are all detrimental to a progressing student. 

Sugary drinks can contribute to weight gain, poor dental health and feeling sluggish. This doesn’t mean that one cannot ever have a sugary drink, but they should be an occasional treat. 

All should include more water in their diet. It’s crucial for maintaining energy and focus. In general, it’s great for overall well-being. For some — myself included at times — drinking water is boring and seems like a hassle. Try infusing the water with fruits like lemons or even cucumbers for a refreshing twist. 

Stress from exams and the general hustle and bustle of health can build up and become overwhelming. Some can experience emotional eating. This happens when the desire to eat is influenced by our emotions instead of pure hunger. Many seek out comfort foods like ice cream, chips or sweets. In the moment a person can feel good, but feelings of guilt may arise in the aftermath. Emotional eating tends to happen late at night. This can be common during study sessions. Generally, eating before going to bed disrupts sleeping patterns. The best way to fix emotional eating and late-night snacking is through therapy since the root of the stress comes from other areas in one’s life. 

When walking into the campus dining hall, one can see that most gravitate towards pastas, pizzas and fried food, but some forget to include enough vegetables. The salad bar is a customizable way for students to enjoy vegetables in a way that suits their preferences. Each vegetable is full of essential vitamins, minerals and fiber that support digestion and immunity. 

Technology has revolutionized the way food can be ordered. All it takes is a few taps on a phone and food is delivered right to the door. This isn’t the healthiest option to be pursued and isn’t a budget-friendly option for many college students. Many delivery food options are high in sodium, unhealthy fats and empty calories. Relying too heavily on these processed foods can lead to weight gain, poor digestion and energy crashes. Once this has become a regular habit, it can interfere with one’s ability to learn how to cook healthier meals. 

We see new fads and diets that claim to be “new and improved” methods of promoting physical health, but without the proper knowledge of what a person’s body is deficient in, many diets can be extremely harmful. This can be especially true when a person is constantly jumping from one diet to the next when they don’t immediately see results. Diets like keto, juice cleanses, the master cleanse — also called the lemon detox diet — and the “no carb” diet are examples of “fad diets” that often cause more harm than good. While these are just a few, the list goes on. It is essential to focus on a balanced, nutrient-dense diet instead of following fleeting trends. 

As students become more independent, it can be chaotic trying to adjust to a new chapter in life. Eating habits are typically the first to fall through the cracks and tend to go unnoticed until the effects are visible. There are changes that can be made in order to shift a poor or unhealthy relationship with food. 

The first is to prepare. Food prep is an easy way to plan out our meals and snacks. It’s possible to create single portions and teach ourselves how to cook. All it takes is a couple of hours and, in the end, it is one less thing we have to worry about during our busy week. 

The second is to listen to our bodies. Our bodies naturally give cues to signal when we are hungry. When we are eating, we should take the time to savor the flavors and not push ourselves to clear off our plates. 

When it comes to food, moderation is key. Instead of stressing over every meal, we should focus on making general healthy choices that will leave us feeling nourished and energized. 

BUDGET-FRIENDLY HEALTHY MEAL

Start to finish: 10 minutes

Ingredients

1 cups Rolled oats

1 cup Peanut butter or almond butter

1 Banana

¼ cup Honey or maple syrup (optional)

⅓ cup Milk (or water)

Instructions

Cook the oats according to the package instructions, using either milk or water.

Once the oats are cooked, stir in a spoonful of peanut butter for healthy fats and creaminess.

Slice the banana on top of the oatmeal.

Drizzle with honey or maple syrup for added sweetness (optional).

Recipe from Lee Funke at Fit Foodie Finds

Contact the author at howllifestyle@wou.edu

Why should we slow down?

Written by: Isabelle Jones | Lifestyle Editor

In this fast-paced world, it can feel as though there is never enough time to do everything  needed and wanted to do each day. Between classes, work, internships, friends, family and much more, it can be overwhelming to anyone. At times, one may ask themself if they’re not doing enough, if they could be more organized or why does it seem like everyone else has it together? Maybe a different question is required — why is there so much pressure to do more? 

With never-ending busy lives, one might believe that slowing down in life is a luxury that cannot be afforded. In reality, slowing down is a necessity. As a society, younger generations are already facing major burnout in life. To combat this, it’s important to reconnect oneself to the present moment and relearn how to find balance in an ever-changing world. 

1. What are your priorities? 

In order to slow down, one has to figure out what’s important to us. Endless to-do lists can distract from what’s really important. By taking time to reflect on the things that bring peace and joy in our everyday lives, distractions can be cut out. If one is unsure on where to start, try looking at relationships with family and friends. Is there anything one would like to do more? Anything less? Once what’s important is identified, it’s easier to release unnecessary stresses that drain energy. 

2. Practice Mindfulness

Mindfulness is an extremely important skill that everyone can benefit from. Mindfulness is the practice of being fully present in the moment. It includes observing one’s own thoughts, feelings and environment with an open and accepting attitude. It takes time to master mindfulness, but with lots of patience and a willingness to learn, anything is possible. 

3. Mindful Breathing

Pay attention to the sensation of one’s breathing as it moves in and out of the body. Try to breathe slowly and deeply, noticing how the air feels as it moves through the nose, fills the lungs and leaves the body. Allow the body to fully relax and feel as if it’s floating among the clouds. This practice can be done at any time, but it is especially helpful when one is overwhelmed or feeling disconnected. By focusing on what’s happening in the present, one can break free from the never-ending cycle of stress. 

4. Embrace Doing Nothing

Living in a time where productivity is highly valued, doing nothing seems foreign and wrong. Doing nothing is crucial in restoring mental and emotional selves. Whether it’s simply taking a nap, reading a book or people-watching, doing nothing is extremely vital for recharging one’s  mental batteries. Learning how to relax without guilt or pressure is extremely rewarding. One simple “nothing” activity is sitting out at night and looking up at the sky. The chilly air is refreshing and looking at the night sky can encourage one to reflect on their life as a whole. Giving oneself permission to take breaks and rest can lead to a more positive mindset about resting and can result in a higher level of productivity.

5. Reconnect with Nature

Nature has a magical ability to help individuals slow down. It allows for escape from modern responsibilities. Whether it’s in the park, garden or hiking in the woods, reconnecting with nature lowers levels of cortisol — the stress hormone — and improves feelings of emotional well-being. Nature reminds one of the simple pleasures of life, such as feeling the warmth of the sun on our skin or the calming sounds of the wind and water. One such place that encourages one to slow down and appreciate the beauty of the world is Peavy Arboretum. It has many different trails and it feels as if one is deep within the forest, when they’re relatively close to Corvallis. For anyone who wants to do this hike, one would recommend hikers to park in the small parking lot on 99W going South. 

6. Do Not Disturb

As technology continues to advance, people are relying on this powerful tool now more than ever. Whether it’s the constant notifications from email, Canvas, messages, Instagram, TikTok and more, it can become a distraction and eat up free time. Technology, especially phones, can feel as if they’re taking over lives. Just like any other relationship, setting boundaries is important. Some things one could do to limit the unnecessary stress is to turn off any notifications that are not essential. This simple step can make all the difference. As college students, many rely on our phones and laptops and it can be hard to completely take time away from busy schedules. Other than silencing unnecessary notifications, another important reason to take time away from phones is to strengthen in-person relationships. Spending too much time on phones only increases the feeling of being constantly overwhelmed. Setting boundaries in order to separate oneself from the online world allows one to prioritize important personal connections and experiences.

When life feels like a competition, slowing down can feel unproductive. But slowing down has shown the opposite effect. By embracing a mindful lifestyle, it can allow for the ability to feel truly alive and appreciate the smaller things in life. It is important to prioritize what’s really important in order to create a life that is more meaningful and fulfilling. Life is not about the destination, but about the journey — a journey that should be experienced and enjoyed. 

Contact the author at howllifestyle@wou.edu

Easy crafts to fight boredom

Written by: Sadie Latimer | News Editor

These simple crafts are fun for anyone of any skill level: 

Altoids tin wallet

Required materials: an empty Altoids tin or similar container, tape and/or glue.

Optional materials: stickers, colorful paper, acrylic paint, beads, buttons, charms and other small decorations.

Have an empty mint tin lying around? Decorate it and turn it into a fun wallet. The outside of the tin can be left untouched and be disguised as a regular Altoids tin, or it can be decorated however one’s heart desires.

Paper garlands

Required materials: yarn, scissors, liquid glue and any kind of paper.

Cut the paper into any shape. If the paper is thin enough, cut a small stack at one time. To really get creative, mix and match the shapes and sizes of the paper. Next, glue the paper shapes horizontally onto the yarn. If the garland is going to be hanging straight down, then glue the shapes vertically onto the yarn. Finally, hang the garland wherever it looks the best.

Start a junk journal

Required materials: an unused journal or notebook, any junk collected, e.g. receipts, postage stamps and ticket stubs, tape and/or a glue stick.

Make each page a collage of daily life. Take things that would normally be thrown away or left lying around, and instead, glue or tape them into a page of a journal. Once the journal is filled, one can keep it as a memento for their future self.

Bead curtains

Required materials: Many assorted beads, string, scissors and a curtain rod.

First, decide what length the curtains should be, then cut that amount — plus a few extra inches — of string. Start with a larger bead and tie it to the bottom of the string so that it doesn’t move. Then, just thread the string through the beads until there’s a few inches of string left. Tie a knot around the last bead to secure it, then tie the remaining string to a curtain rod. Repeat this process until the amount of strings desired is met.

Paper bookmarks

Required materials: scissors, a ruler and sturdy paper, such as cardstock or construction paper.

Optional materials: acrylic or tempera paint, colored pencils, markers and/or colored pens.

Cut the paper into a rectangle about two inches by seven inches. Next, let creativity take the wheel and draw or paint anything that can be imagined. For thicker paper like cardstock, acrylic will work the best, but for construction paper, tempera paint is recommended. 

Contact the author at howlnews@mail.wou.edu

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