Mount Hood

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

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

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

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

Stress management tips for stress awareness month

Written by: Claire Phillips | Entertainment Editor

Content warning: this article contains mentions of mental health struggles.

As students begin to gear up for midterms, stress begins to build up as well. Losing oneself in school or work is easy, and once the situation is realized, it’s a slippery slope to recovery. During stress awareness month, the Howl and Western’s Student Health and Counseling Center want to make students aware of the resources they have available to them.

Western’s Student Health and Counseling Center provides a variety of resources: immunizations, counseling and women’s health care. The SHCC website states: “We continue to evaluate our needs and the needs of students to ensure great care in a timely manner. We continue to provide counseling and medical services to eligible students.” 

There are factors college students may not realize contribute to stress. Stress can either be acute or chronic, and it is important to recognize the distinction. Both are equally important to attend to depending on the situation. Acute stress is short-term and may be caused by sitting in commute traffic, while chronic stress is long-term and may be caused by job dissatisfaction, tumultuous family life or a sport. 

When one is experiencing stress, it is important to catch it early on. Stress, especially chronic stress, can lead to physical health concerns such as insomnia and high blood pressure. However, the mental aspect of stress or anxiety has the greatest impact during the time the person is experiencing it. Scott Perfect, LPC, NCC and the counseling director at Western’s Student Health and Counseling Center, explained, “Neuroscience tells us that stress incites arousal of our limbic system (fight or flight) through the release of excitatory neurotransmitters and other mechanisms.”

Each student has different stressors and needs, so each must also be treated accordingly. The SHCC considers this with each student.

Additional measures to take to ease stress may be practiced within the comfort of one’s home. Journaling, stretching and meal planning are simple strategies that one can work into their daily schedule. 

Mayo Clinic provides the four A’s for managing stress — avoid, alter, accept and adapt. Planning may help one avoid potential stressors, such as learning boundaries. Altering the environment around you, such as communicating with those around you and managing time, may change the situation for the better. Talking out feelings and learning from one’s mistakes is part of the acceptance process of stress management. Changing expectations and standards finishes the four A’s within the adapting stage.

“The blueprint for humans appears to have some random and idiosyncratic elements. There is no one answer to manage stress and this is why I suggest students take advantage of the Student Health and Counseling Center by meeting with a counselor so that their stress management strategies and responses can be customized for them,” Perfect said.

Student Health and Counseling Center: 503.838.8313 | health@wou.edu

Contact the author at howlentertainment@wou.edu

Stuffed animal science

Written by: Claire Phillips | Entertainment Editor

Stuffed animals have been a childhood staple since the late 1800s. They provide limitless opportunities for creation and imagination for young minds, in addition to being a soft, cozy toy. The joy plush toys bring to people doesn’t have to be confined to one’s childhood — they can provide psychological assistance throughout your entire life.

For children, stuffed animals are tools that can help regulate tactile sensory skills and act as a “friend” to promote security. Especially for neurodivergent folks, these benefits may carry on into adulthood. However, carrying around a stuffed animal as a twenty-something or above is not as socially accepted as a toddler.

Let’s face it — adults are more likely to have chronic stressors as opposed to adolescents. So what is the harm in practicing whatever self-care skills we can to regulate our mental health? A lot of adults these days, especially college students, could also still learn a thing or two about sensory regulation.

Additionally, the way we play with stuffed animals as a child may play a role in shaping our social and emotional development. Engaging with these toys may help children practice empathy and communication, while providing a safe space for them to express their feelings. These are critical skills that are used in everyday adult life, such as at work, school or in personal relationships.

I’m not looking to start a trend or anything, but it is exciting to watch young adults continue to enjoy things that once made them happy. Jellycats, Squishmallows and those weighted dinosaurs from Target have, in my opinion, been popularized by teenagers and adults more than children — their original intended audience.

The moral of the story is, at the end of the day, if you still love snuggling up with your teddy bear at night, don’t let anyone stop you. Take your favorite soft stuffie to your upcoming doctor’s appointment. Keep a small support friend in your bag for a job interview or a final exam. They are still cheering you on, every step of the way.

Contact the author at howlentertainment@wou.edu