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

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

Finding your center

Written by: Isabelle Jones | Lifestyle Editor

For thousands of years, people have been practicing the ancient art of yoga. The combination of physical postures, breathing techniques, meditation and ethical principles cultivate a harmonious balance between the body, mind and spirit. Yoga offers numerous benefits to anyone, no matter their age, fitness level or lifestyle.

Among the benefits of this practice is its adaptability. Yoga is a spectrum. From gentle stretching to advanced poses that challenge strength and flexibility, it can be tailored to one’s specific needs. With adaptability, this practice isn’t simply about getting into shape or achieving the perfect pose — it’s about honoring the body. This honor develops a sense of balance, peace and strength. 

Emotional well-being is another benefit that comes with yoga. When it comes to fitness, many think about the body, but overlook the mind and soul. Yoga can help one to regulate their emotions and feel completely relaxed. The increase in emotional well-being can potentially reduce the symptoms of anxiety and depression. Once a person is able to connect their mind, body and soul, then everything becomes balanced. 

One cannot forget about the many benefits yoga provides to the heart. Being heart healthy is extremely important since heart disease — heart attack and stroke — is the leading cause of death in the United States. Heart disease can be prevented through physical activity. Yoga has all the essential components of a healthy body and is a perfect style of workout for anyone on a budget. Each pose targets different muscle groups, allowing this practice to become a full-body workout that doesn’t require any equipment. 

If one is looking for a few yoga poses then look no further.

Downward Dog — Keep both toes pointed towards the front of the mat and sink the heels toward the floor, with the weight mostly in the legs and reach the hips high with heels stretching toward the floor. This pose is a great stretch for the hamstrings, calves, shoulders and back while also strengthening the arms and legs.

Warrior I — Start in a standing position, step one foot back and align the hips and shoulders. Keep the arms overhead and engage the core and legs. Look forward while holding the pose for a few seconds, then breathe with control. This pose helps to build strength, stability and flexibility in the legs, hips and upper body. 

Cat-Cow stretch — Start out on all fours. For the cow pose, inhale while dropping the belly to the floor and lifting the chest up. The cat pose starts with exhaling and rounding the back towards the ceiling. This is a simple and effective pose for increasing flexibility and relieving tension in the back. 

Child’s pose — This grounding pose helps to relax and gently stretch the body. Start on the knees, then sit back on the heels and extend the arms forward. Lower the forehead to the mat and breathe deeply. It provides a gentle stretch for one’s back, hips, thighs and ankles. It also does not challenge strength or balance. 

Corpse pose — This is among the most important poses as it becomes a transition from one’s yoga journey to returning to the responsibilities of our daily lives. Having the body remain still for a period of time challenges the mind to find inner peace and calmness. 

Yoga is a powerful and simple way for anyone to improve their health and find inner peace. If one doesn’t know where to begin in their yoga journey, then look no further than Western’s campus recreation. This Winter term, the Health and Wellness Center has yoga classes on Tuesdays and Thursdays from 5:10 – 6 p.m. and 6:10 – 7 p.m. 

Contact the author at howllifestyle@wou.edu

    Women’s soccer

    Written by: Quincy Bentley | Sports Editor

    Western’s women’s soccer team recently wrapped up their 2024 season, finishing with a solid record of 6-6-8. Under the leadership of a talented roster and dedicated coaching staff, the Wolves proved to be a force in the Great North American Conference, earning respect as a team that never gave up, no matter the challenge. From close victories to standout performances, the 2024 season was filled with unforgettable moments that will stay with players and fans.
    California native Lauren Rose, a junior midfielder for the Wolves, was a key factor for the program this season. Since her first year, Rose has been an essential part of the team, and her dedication both on and off the field embodies the spirit of soccer at Western. With plans to return for her senior season in 2025, she remains a cornerstone of the program.
    Rose’s love for soccer began at the age of four, and her passion for the game has only grown over the years. When asked why she plays the sport, Rose said, “What kept me in it this long was how much I loved the game. I’ve met so many people through soccer, and it has brought so much into my life.”
    A typical day for Rose starts with early morning weightlifting sessions, followed by classes and a mid-day break to recharge before practice in the afternoon. Her evenings are spent with her roommate, cooking dinner, relaxing or catching up on homework.
    On game days, her schedule shifts to focus entirely on mentally preparing for the task at hand. Rose’s pregame routine starts by taking a morning walk, partaking in classes and then getting ready by heading into the program’s clubhouse to get hyped up with her go-to tracks, including Kanye West’s “Can’t Tell Me Nothing” and Drake’s “Headlines.” Rose truly embodies the balance required of a student-athlete. Her daily routine during the season reflects the discipline and commitment it takes to compete at the collegiate level.
    Outside of soccer, Rose spends her free time hanging out with family and friends, snowboarding, shopping and staying in shape. “Since I’ve been involved in a sport my whole life, working out is something that just comes naturally to me,” she said. These hobbies give her a healthy balance to the intense demands of her life as a student-athlete.
    For those looking to follow in her footsteps, Rose offered some valuable words of wisdom. “You’re blessed to even have an opportunity to become a college athlete. No matter what level you’re at, you truly get out what you put in. Every opportunity you have to grow — take it.” For anyone seeking to pursue and succeed in their sport at a high level, Rose’s advice should be taken into consideration.
    When asked about the dynamic of this year’s team, Rose said, “Our success this season wasn’t just built on talent, it was built on trust and a strong team culture. We prioritize team bonding a lot, spending time with each other on trips and always making an effort to support other teams at (Western) by showing up to their games. At the end of the day, it’s really about building each other up.” This culture has created a sense of family that helped the Wolves push through the ups and downs of their season. From cheering each other on during practices to making memories on the road, it was evident that the team had a close-knit nature.
    Senior goalie Sophia Pierce, who also works for “The Western Howl,” contributed heavily to the Wolves’ defensive game this year. Pierce had a breakout season, earning a spot on the all-GNAC Second Team, as well as multiple Defensive Player of the Week Awards. In just six games of play, Pierce was able to rack up an impressive 16 saves and two shutouts, earning her notable recognition throughout the conference. Other standout players on the team include Jada Foster, who was selected first-team all-GNAC, as well as Ciara Garcia and Lula Sadler, who were both selected second-team all-GNAC.
    One of the most memorable games in the 2024 season included the Wolves’ dominant win over Saint Martin’s University. Western put on an offensive and defensive clinic, showcasing their ability to control all aspects of the game. Juniors Olivia Johnsrud and Emma Smith each scored a goal of their own, while first-year Kameron Wilmsatt added the final blow with a penalty kick, pushing the score to 3-0 in the Wolves’ favor.
    It is safe to say that the 2024 season was a testament to the strength and potential of women’s soccer here at Western. With a roster of talented players and coaches, a supportive team culture, and the return of key leaders like Lauren Rose, the Wolves are destined for even greater achievements in 2025.
    While the season is over, the memories, lessons and bonds formed throughout this year will continue to shape the program for years to come. As the team reflects on their journey, one thing is clear — the future is bright for Western’s women’s soccer.

    Contact the author at howlsports@mail.wou.edu

    Social media presence and how it can affect the future

    Tips for making social media pages professional

    Sarah Austin | Lifestyle Editor

    We live in a time where social media is used by almost everyone for anything from communicating with friends or family, storing photos, promoting businesses, to much more. When applying to a new school, program or job, it is important to check one’s social media presence beforehand. 

    Students have experienced employment rejection based on posts they may have forgotten about or did not think about when uploading. People may be unaware that prospective employers check our pages, and they do it for many reasons such as gauging personality, professionalism, if a resume matches and so on. Here are some tips for cleaning up social media that can help protect oneself in the future.

    • Go through old posts and status updates searching for any unprofessional things such as derogatory comments, confidential information from a prior job, drama and inappropriate photos.
    • Photos holding alcohol, partying or otherwise inappropriate activity should be archived.
    • Make accounts private in settings, and on Facebook, choose “Friends” for activity, or “Just me” for posts that would be best kept personal.
    • Double check resumes and what is listed on social media for any inconsistencies on dates, volunteer work or jobs.
    • Deactivate or delete old profiles that are no longer in use. This will give a clean search and also keep emails free of spam.
    • Google oneself to see what potential employers will see.
    • Check personal following lists on all accounts, removing any controversial or inappropriate pages.

        This does not mean a person has to censor their life and have no control over their accounts. It is a word of caution to be aware of what is being put on the internet and who may see it. A rule of thumb is if it would be uncomfortable to show a supervisor, do not post it. 

        Contact the author at lifestyleeditor@thewesternhowl.com

        An interview with Crystal Ross

        Written by: Gretchen Sims | Editor-in-Chief

        The first face students see when walking into the Student Health and Counseling Center is often Medical Receptionist, Crystal Ross, always donning an earnest, welcoming smile. Her friendly demeanor fits right in with the center — as if she’s always been there — but what many students don’t realize is that it took a lot to get there.

        While Ross is best known for her work at the front desk of Western’s Student Health and Counseling Center, she spent many years working in the field before settling down at Western.

        “Well, I met my husband in 1997, and we were both working in the same company in Dallas. The economy was a little unstable and the person who owned the company was selling it and so I told my husband, ‘If we’re both here when this place goes down, or goes under, because I’m pretty sure it’s going to, we’re gonna be in trouble,’” Ross said. 

        Ross then made the ultimate decision to go to school for Medical Billing and Coding. She went to a trade school for a year — working graveyard shifts at the company with her husband and going to school during the day. 

        After receiving her certification in Medical Billing and Coding, Ross took her internship, or practicum, at West Salem Family Practice. When a receptionist position opened up, she decided to apply.

        “It was like a step, a foot in the door, and within three months, they had an opening in their business office so I ended up getting to go into the business office and use that Medical Billing and Coding knowledge that I had. And, so I was there for nine years, and a friend of mine, who was also a coworker, she had come to Western and was working in the Student Health and Counseling Center and she’s like ‘I think you’d really like it here, they have a receptionist position open; you should apply,’” said Ross.

        Ross felt that there was nowhere to go in her job at West Salem; she felt like she couldn’t move up and had no room to grow anymore, so she decided to take the opening at Western.

        “I guess the rest is history. They told me when I interviewed there would be potential for me to do some Medical Billing — that they were trying to get that started — and I have done some Medical Billing and Coding here. I used to have an office in the back, here, and then when COVID happened, and we lost some of our employees, I went back up front, and I feel like I really just thrive there,” Ross said.

        Ross has come to love her home here at Western. 

        “My favorite part about (Western) is definitely the students… definitely the students. I love working with the students, I love getting to know them. I try really hard to remember things about students and what they tell me.”

        Unlike some larger schools, Western has the unique privilege, in part, due to its size, of fostering strong and consistent communication between departments. 

        “…I also really like that I can reach out to someone in other departments and know that they’re going to do their best to help me. Whether it’s helping me personally, or helping me help a student, I just think that Western being as small as it is, we really do well at helping each other help the students,” said Ross. 

        Ross loves animals. At home, she has two rabbits, four cats, three dogs, a lizard, a snake, two horses, six ducks and 12 chickens, so, naturally, she feels passionate about the SHCC’s local squirrel. 

        “Oh my gosh,” said Ross “I love the squirrel. I love all of the squirrels on campus, I just think they’re such a fun, neat animal and so I’ll see this little guy hop around on the sidewalk in front of our building, you know, of course, in and out of the trash can. I call him Benny… I just thought it was a cute name and… I gave him food one day… ooh I know… I gave him a little peanut. I know, I don’t make a habit of that, because I don’t think they really want you feeding them, but… so yeah, Benny hangs out, I see him every day, running around, in front of the Student Health and Counseling Center — he’s our little mascot,” Ross said. 

        Working with students is a passion of Ross’s: she loves every one of them here at Western, but oftentimes, at the front desk of the SHCC, Ross sees them at their lowest. Ross is widely regarded for her optimism and friendly and welcoming personality, and while it’s not always easy, Ross always manages to keep a beaming smile on her face. 

        “I had a pretty traumatic childhood myself, and once I got away from the trauma, and I realized the things this person had said about me were not true — it was my ex-stepdad — I just thought, I need to be a cycle breaker, I need to be someone who cares about other people and shows that I care about other people,” Ross said.

        Ross attests to the importance of putting her best foot forward when she walks through the doors of the SHCC each morning.

        “My goal when someone walks through our doors is for them to have a positive experience because oftentimes they aren’t feeling well. So, if just smiling and being kind can help them feel better, that is my goal. A friendly face can make all the difference,” said Ross. 

        “I always tell my kids that, even if I’m having the worst day, none of my students are ever going to know — that I’m having a bad day — because I need to be the person that students can come to and know that they’re going to be taken care of, regardless of how my day is going. I want to be that positive light, I want to show people that I care about them, so I just think that I come to work every day knowing that I am impacting so many people’s lives. That just helps me keep that positive attitude, because I know that everybody has things that they’re going through and sometimes, all you need is one person to be kind to you and that can change your whole entire day — it could change your whole entire mood — and so if I can be the person who is the bright light for that person’s day, then that’s what I want to do,” Ross continued. 

        Besides simply being a bright light to the students here at Western, “I also have the privilege of helping these young adults learn how to navigate the healthcare system, which can be overwhelming for anyone. A lot of students are far from home and need guidance. I feel honored to be part of helping them grow and learn. I am a mom, so I think about how I would want my children to be treated,” said Ross.

        Ross has several tattoos ranging from her first, which is of her favorite Disney character, Eeyore, to a Gemini astrological sign as a memorial to her father. 

        “Then I have one more, it’s on my chest here, so I was a teenager in the 90s, so 90s grunge and alternative music, that is my jam — that’s my favorite thing. My most favorite band in the world is Soundgarden, which was actually my very first concert when I was 18, and Chris Cornell, who is the lead singer of Soundgarden, completed suicide about almost seven years ago. That was really hard for me because my childhood was… traumatic, and music was my outlet. If I was having a bad day, or just needed to be calmed down, music was always my outlet.”

        Ross has had the tattoo since Cornell passed away.

        “This, here, is Chris Cornell’s autograph, and then this is the lyric from the song ‘Black Hole Sun’ and it says ‘No one sings like you anymore,’ and I thought that was appropriate because no one will sing like him, and that was a song that he wrote,” Ross said. 

        Ross loves all of her students — “Yes, I refer to all of you as my students,” — and wants them to feel seen, heard and validated. She aims to make the SHCC as welcoming to students as possible. 

        “My goal when someone walks through our doors is for them to have a positive experience because oftentimes they aren’t feeling well. So, if just smiling and being kind can help them feel better, that is my goal. A friendly face can make all the difference,” Ross said. 

        With all of that love for students, Ross wanted to leave them with a piece of advice.

        “Always believe in yourself because even if you feel like the weight of the world is on your shoulders, it will get better. It will get better. There are people out there that care about you and want you to succeed. Sometimes you don’t always know who those people are and they’ll come into your life when it’s the right time,” said Ross. 

        The SHCC is a fantastic resource for Western students. Whether it is to just stop by for a piece of candy, to get some studying done or to, of course, make a counseling or doctor’s appointment, Ross wants students to feel welcome and encourages them to swing by at any time. 

        “I know that it’s my job, but it’s also my honor and my privilege to serve the students. I know it’s a job, you get paid for it, but it’s definitely something that I enjoy doing and I love coming to work every day and knowing I am making a difference.” 



        Contact the author at howleditorinchief@mail.wou.edu