Tag Archives: advices

Yes, Stress Really Can Make You Sick —Here’s Why

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Can Stress Really Make Us Sick? Understanding the Mind-Body Connection

Yes—chronic stress can absolutely impact your physical health. In fact, 60% to 80% of primary care visits involve stress-related concerns. Health psychologists like Dr. Julia Kogan and functional medicine specialists like Dr. Patricia Mills explain that prolonged stress elevates cortisol levels, which can weaken the immune system, trigger inflammation, and exacerbate chronic conditions like arthritis, IBS, and fibromyalgia. Chronic stress also decreases white blood cells, disrupts sleep, and interferes with hormone production—leading to issues with menstruation, fertility, and even testosterone levels in men. Symptoms of stress-related illness include headaches, high blood pressure, lowered immunity, sleep disturbances, and reduced sex drive.

Key Facts:

  • Chronic stress weakens the immune system and increases inflammation.
  • Cortisol overproduction impacts hormone balance and immunity.
  • Stress can worsen chronic conditions like arthritis, IBS, and fibromyalgia.
  • Symptoms of stress-related illness include fatigue, poor sleep, tension, and frequent infections.
  • Activities like meditation, breathwork, yoga, walking, dancing, and aromatherapy can naturally increase oxytocin, the relaxation hormone.

While we can’t eliminate all stress from our lives, we can choose how we respond to it. Tuning into our bodies and incorporating daily oxytocin-boosting habits like mindful breathing, gentle movement, and social connection can help us build resilience. If stress is taking a toll on your body, it’s not just in your head—and it’s worth taking seriously. Prioritize your well-being and reach out to a healthcare provider if stress is affecting your quality of life.

Reference: https://www.verywellmind.com/yes-stress-can-really-make-you-sick-this-is-why-8350874

The Beauty of Cross-Cultural Friendships: Expanding Horizons & Building Bridges

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Friendships that bridge different cultures, languages, and backgrounds offer a unique and enriching perspective on the world. When we connect with people who have different life experiences, we expand our understanding, challenge stereotypes, and develop greater empathy. Learning about another person’s traditions, beliefs, and customs firsthand allows us to see the world from a more inclusive and informed perspective. These friendships break down barriers and foster global awareness, making us more adaptable and open-minded individuals.

Cross-cultural and bilingual friendships also provide tangible cognitive and linguistic benefits. Engaging with a friend who speaks another language or comes from a different background naturally enhances our communication skills and deepens our cultural intelligence. Exposure to different languages, even informally, can improve memory, problem-solving skills, and creativity. Additionally, bilingual friendships can encourage us to learn a new language, making us more effective communicators and strengthening connections across diverse communities.

Beyond personal growth, bicultural and multilingual friendships create stronger, more inclusive communities. These friendships promote cross-cultural appreciation and foster an environment of mutual respect and understanding. In an increasingly interconnected world, the ability to navigate cultural differences with empathy and curiosity is invaluable. By embracing friendships that span cultural and linguistic boundaries, we build bridges instead of walls, fostering a world that thrives on diversity, connection, and shared humanity.

Jarrelle ( 杰遨 ）Jieao

Here Are 4 Ways to Cope With Existential Dread

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Late at night, when the world quiets down, existential dread can creep in—the unsettling fear of uncertainty, of not knowing if you’re on the right path or if things will ever get better. It thrives in moments of doubt, feeding on the pressure to have everything figured out. But the truth is, no one does. Life isn’t a straight path; it’s a journey full of twists, detours, and discoveries. Instead of fearing the unknown, try embracing it. Ground yourself in the present, acknowledge your thoughts without judgment, and remember that uncertainty isn’t failure—it’s possibility. You are not lost; you are simply becoming.

Millennials and Zoomers (aka Gen-Z) May Be Feeling Existential Dread the Most

Existential dread is a common experience, especially among younger generations navigating an uncertain world. While feelings of stagnation and questioning one’s purpose can arise at any age, Millennials and Gen Z face unique challenges that contribute to this sense of unease. Economic instability, social media comparisons, and the pressure to find meaning in a fast-paced, ever-changing society all add to the weight of uncertainty. As traditional milestones become less linear, many struggle with doubts about where they should be in life, leading to a pervasive sense of anxiety about the future.

  • Climate anxiety: A 2021 report by the Pew Research Center found that Gen Z and Millennials are more engaged in addressing climate change than Gen X and Boomers. They are actively taking action, speaking about climate issues, and engaging with social media content about the changing planet at a higher rate than older generations. In other words, these generations are carrying the emotional burden of our planet’s uncertain future more than anyone else.
  • Financial stress: The anxiety doesn’t stop with climate change—Millennials alone hold nearly a third of all student loan debt, creating immense financial pressure. To cope with this stress, many young people turn to substances, smoking, and other unhealthy coping mechanisms, further impacting their well-being.
  • Poor mental health overall: When it comes to overall mental health, Gen Z has been found to have the poorest mental health outcomes compared to other generations. According to the American Psychological Association, both Gen Z and Millennials are also more likely to seek mental health treatment, highlighting the growing emotional and psychological strain these generations face.

There’s much that is outside of our control, but focusing on what you can control may be the relief your mind needs right now.

Here are some small ways to make a positive impact in your community:

  • Stock up on water and granola bars at the grocery store and distribute them to unhoused individuals in your area.
  • Volunteer at an organization that aligns with the change you want to see in the world.

If your existential dread stems from loneliness, consider these steps:

  • Sign up for a ceramics class or another hobby-based activity.
  • Attend a local event to meet new people.
  • Invite a new coworker out to lunch.

While existential dread can feel overwhelming, shifting your focus to what you can control can make a world of difference. Whether it’s giving back to your community, fostering new connections, or engaging in activities that bring you joy, small, intentional actions can help ground you in the present and remind you of your own agency. The world may be uncertain, but by taking steps toward positive change—both for yourself and those around you—you can cultivate a sense of purpose, connection, and hope in the midst of the unknown.

Reference: https://www.verywellmind.com/coping-with-existential-dread-7972035

Vision Loss, Blindness, and Smoking

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Smoking harms your eyes just as much as it harms the rest of your body, increasing your risk of serious eye conditions that can lead to vision loss or blindness. Two major threats to your eyesight are macular degeneration and cataracts. Macular degeneration, or age-related macular degeneration (AMD), affects central vision, which is essential for tasks like reading, recognizing faces, and driving. AMD starts in its dry form but can progress to the wet form, causing rapid vision loss if untreated. Cataracts cause blurry vision that worsens over time, and without surgery, they can result in severe vision impairment. The best way to protect your eyes from smoking-related damage is to quit or never start smoking.

Symptoms of Eye Diseases Related to Smoking

Symptoms of AMD may include:

  • Blurred vision or a blurry spot in your central vision
  • The need for more light to read or do other tasks
  • Straight lines that look wavy
  • Trouble recognizing faces

How Does Smoking Affect Your Eyes?

Smoking causes changes in the eyes that may result in vision loss. If you smoke:

  • You are twice as likely to develop AMD compared with a people who do not smoke.2,8
  • You are two to three times more likely to develop cataracts compared with a people who do not smoke.

Smoking not only harms your overall health but also puts your vision at serious risk, leading to conditions like macular degeneration and cataracts. By choosing to quit smoking, you can protect your eyes and your health, ensuring a clearer, brighter future. Take control of your well-being today—embrace a healthier, more mindful lifestyle, and make the choice to live tobacco-free. Your body, mind, and eyes will thank you.

**By prioritizing the health and safety of its young residents, Minnesota is investing in a brighter, healthier future for all.**

Reference: https://www.cdc.gov/tobacco/campaign/tips/diseases/vision-loss-blindness.html

How to Know If You Are in a Healthy Relationship

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Relationships are rarely flawless; they’re a blend of both healthy and unhealthy elements. Yet, while we often discuss the warning signs of unhealthy relationships, we tend to overlook what defines a healthy one. Healthy relationships thrive on respect, trust, honest communication, and mutual support. Shifting our focus to these positive aspects helps us cultivate stronger, more meaningful connections.

To evaluate the health of your relationship, consider asking yourself questions like these:

  • Do you have trust in one another?
  • Do you respect each other?
  • Do you support each other’s interests and efforts?
  • Are you honest and open with each other?
  • Are you able to maintain your individual identity?
  • Do you talk about your feelings, hopes, fears, and dreams?
  • Do you feel and express fondness and affection?
  • Is there equality and fairness in your relationship?

Characteristics of Healthy Relationships

  • Trust
    Trust forms the foundation of any healthy relationship, built through mutual respect, dependability, and honest interactions over time.
  • Openness and Self-Disclosure
    Sharing thoughts, feelings, and experiences fosters connection and strengthens trust, while also respecting each other’s boundaries.
  • Healthy Boundaries
    Boundaries protect individuality and ensure mutual respect by defining acceptable behaviors and maintaining personal space and needs.
  • Mutual Respect
    Healthy relationships thrive on respect, shown through active listening, understanding, and supporting each other’s goals and individuality.
  • Love and Affection
    Genuine love evolves from passion to deep affection and trust, with each partner finding contentment in their shared emotional and physical connection.
  • Good Communication
    Open, respectful communication allows couples to resolve conflicts constructively and strengthen their bond.
  • Give-and-Take
    Reciprocity in relationships means giving and receiving support freely, balancing needs while nurturing each other.

Building a healthy relationship requires a balance of trust, respect, open communication, and mutual support. By fostering openness, setting healthy boundaries, and embracing love and affection, partners can create a nurturing connection that grows over time. Effective communication and a natural give-and-take ensure that both individuals feel valued and supported, even through challenges. While no relationship is perfect, focusing on these key elements can help strengthen your bond and pave the way for a fulfilling and lasting partnership.

Reference: https://www.verywellmind.com/all-about-healthy-relationship-4774802

Narratives of Healing: How Our Elders Guide Us Beyond Borders

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As a Black Buddhist who grew up studying Buddhism, classical Chinese music, and the art of Japanese Bonsai, I’ve often reflected on what it means to embrace traditions that are not rooted in my ancestry. At first, I felt like an outsider, but as I listened to the stories of my elders, I began to see that expression isn’t confined to bloodlines or geography. These stories with struggle, resilience, and love—are more than personal memories; they are bridges. They connect us to our roots, to our shared humanity, and to a deeper understanding of who we are. Listening to our elders allows us to step beyond limits, and into the universal truths that bind us all.

Our elders carry within them the echoes of countless generations, each story a thread in the fabric of our collective being. When I sat with my grandparents and listened to their stories of living in the south, the KKK, the fight for freedom, perseverance, and triumph, I realized these narratives were not just about them—they were about me, too. Their resilience became a lens through which I could make sense of my bicultural journey, blending my own me-ness with diverse philosophies and arts. The wisdom of our elders reminds us that culture is not a static inheritance but a living and breathing dialogue. By honoring their experiences, we create space for healing and understanding, for ourselves and for the communities we touch.

In Buddhism, we often speak of transcending the conventional world, but this does not mean abandoning it—it means transforming it. The stories of our elders are vehicles for that transformation. They teach us compassion, resilience, and interconnectedness, serving as a guide for navigating life’s complexities. When we take the time to listen deeply, we honor their sacrifices and create a legacy of healing for future generations. Their wisdom invites us to bridge divides, to embrace diversity, and to build communities rooted in love and understanding. In this way, the stories of the past become seeds of a more harmonious future.

Jarrelle ( Jie ao ) Barton

Can You Have a Delayed Reaction to Grief?

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Grief typically unfolds through five stages: denial, anger, bargaining, depression, and acceptance. While it begins with denial and ends with acceptance, the journey is rarely linear. According to San Francisco therapist Dr. Avigail Lev, individuals often move back and forth between stages—shifting from anger to bargaining, returning to depression, and so on. These stages provide a framework for processing loss, confronting emotions, and moving toward healing. However, in delayed grief, denial persists, leaving unresolved feelings that can complicate the path to recovery.

“In delayed grieving, the denial stage lasts longer, meaning the person remains in denial for a more extended period.” — Dr. Avigail Lev

Signs and Symptoms of Delayed Grief

Delayed grief varies from person to person, with symptoms that can manifest both emotionally and physically. Signs of delayed grief on an emotional level include:

  • A sense of numbness or detachment
  • Intense emotional reactions in response to things that remind you of the loss
  • Feelings of persistent sadness
  • Intrusive thoughts or memories about your loved one
  • Problem enjoying things that used to bring you pleasure
  • Changes in how you feel about yourself, your purpose, or your identity
  • Feelings of guilt or regret

Physical symptoms of delayed grief can include:

  • Changes in sleep, appetite, or body weight
  • Feeling tired or unmotivated
  • Physical symptoms such as headaches, stomach aches, muscle tension, frequent illness, and digestive issues

Self-Care Practices to Support the Grieving Process

If you’re dealing with delayed grief, there are strategies to help you reconnect with your emotions and process them more deeply. Consider trying the following techniques:

  • Journaling: Expressive writing can be a therapeutic way to work through the difficult emotions you are feeling. Consider writing a letter to your loved one or write down your favorite memories of that person.
  • Mindfulness practices: Mindfulness is all about centering your attention on the here and now. It can be a way to connect with what you are feeling and what these feelings mean. Research suggests it can help bereaved people improve emotional regulation and executive function.
  • Stick to a routine: Keeping a regular routine is important when you are dealing with stressful experiences. It can help you maintain a sense of consistency and normalcy, which may help you feel more in control even when things seem hectic or tumultuous.
  • Learn about grief: Spend some time learning about what the normal grieving process looks like, including the stages of grief that people typically experience. It can be comforting to know that what you are experiencing is normal and expected.
  • Honor your loved one: Find meaningful ways to honor the memory of the person you have lost. For example, you might create a memorial or participate in rituals to honor their life.

Healing from grief, especially delayed grief, takes time and patience, but it’s important to know that support and effective treatment options are available. Strategies like grief counseling, cognitive-behavioral therapy (CBT), mindfulness-based stress reduction (MBSR), and expressive arts therapy can help you process your emotions, reconnect with your feelings, and navigate your journey toward acceptance. Whether through talking, mindfulness, creative expression, or structured therapeutic approaches, these options provide valuable tools to address your grief and move forward with greater clarity and resilience.

Reference: https://www.verywellmind.com/can-you-have-a-delayed-reaction-to-grief-8425426

Marijuana and Lung Health

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Marijuana is the most commonly abused drug, with its health effects largely determined by how it’s consumed. It can be smoked using pipes, bongs, joints, blunts, and vaporizers or consumed through products like e-cigarettes, candy, brownies, beverages, and capsules. While this discussion centers on marijuana and lung health, it’s crucial to recognize other health concerns, such as neurological and cognitive effects, as well as public health issues like accidental pediatric poisonings from edible marijuana products. Smoke from marijuana combustion contains many of the same toxins, irritants, and carcinogens as tobacco smoke, posing potential harm to lung health. Although marijuana smoke is less carcinogenic than tobacco smoke, its toxins may still pose risks, particularly to vulnerable populations like children. More research is needed to fully understand the effects of secondhand marijuana smoke.

Key Facts on Lung Health and Marijuana Smoke

  1. Impact on Lung Health: Smoking marijuana damages the lungs, causing chronic bronchitis, injuring airway cell linings, and leading to chronic cough, phlegm production, wheeze, and acute bronchitis.
  2. Air Pocket and Air Bubble Risks: Heavy marijuana smoking has been linked to air pockets between the lungs and chest wall, as well as large air bubbles in the lungs, especially among young to middle-aged adults.
  3. Immune System Effects: Smoking marijuana suppresses the immune system, impairing the body’s ability to fight infections and potentially increasing the risk of lower respiratory tract infections.
  4. Defense Mechanisms: It reduces the lungs’ ability to defend against infections by killing cells that remove dust and germs and increasing mucus production.
  5. Radiographic Findings: Marijuana-only smokers exhibit greater airway thickening, inflammation, and emphysema compared to both nonsmokers and tobacco-only smokers.
  6. Opportunistic Infections: Marijuana smoking may heighten the risk of opportunistic infections and transmission of viral infections, particularly in individuals with weakened immune systems, such as those with HIV.
  7. Aspergillus Mold Exposure: Marijuana can harbor Aspergillus mold, which may cause lung disorders when smoked, though it rarely affects healthy individuals.
  8. Vaping and “Dabbing” Concerns: Limited research suggests that inhaling marijuana via vape pens or dabbing cannabis concentrates could pose similar respiratory health risks as e-cigarette use.

In light of the significant respiratory and immune system risks associated with smoking and inhaling marijuana, it’s essential to approach its use with caution, particularly for those with pre-existing health conditions or compromised immune systems. The damage to lung health, increased vulnerability to infections, and potential exposure to harmful molds underscore the need for further research and public awareness. As methods of consumption like vaping and dabbing grow in popularity, understanding their long-term effects becomes increasingly critical. Prioritizing health and making informed choices about marijuana use can help mitigate these risks and protect overall well-being.

Reference: https://www.lung.org/quit-smoking/smoking-facts/health-effects/marijuana-and-lung-health

Youth Violence

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Youth violence is a serious issue affecting young people aged 10 to 24, often manifesting through fighting, bullying, weapon threats, and gang-related activities. It not only harms the victims but also impacts offenders and witnesses, creating a ripple effect of trauma and fear in communities. Understanding youth violence means recognizing its multifaceted nature and addressing it as a shared responsibility. Preventative measures, such as fostering safe environments, promoting conflict resolution skills, and offering support to at-risk youth, are essential in breaking the cycle of violence and building a foundation for healthier, more compassionate communities.

Key Facts

Prevalence and Impact:

  • Thousands experience youth violence daily across urban, suburban, rural, and tribal communities.
  • Homicide is the third leading cause of death for young people aged 10-24 and the leading cause of death for non-Hispanic Black or African American youth.
  • Over 800 young people are treated daily in U.S. emergency departments for assault-related injuries.

Disparities in Risk:

  • Sexual minority teens are more likely to face multiple forms of violence than their heterosexual peers.
  • Black or African American youth are at a higher risk of the most physically harmful forms of violence, including homicides and aggravated assaults.

Economic Costs:

  • In 2020, youth homicides and nonfatal physical assaults incurred an estimated $122 billion annually in costs, covering medical care, lost work, and diminished quality of life (excluding criminal justice costs).

Impact of COVID-19:

  • The economic burden of youth violence increased by 17% in 2020 compared to 2019, reflecting the ongoing challenges exacerbated by the pandemic.

Preventing youth violence is a collective effort that begins with understanding the root causes and risk factors that contribute to it. By addressing systemic inequities, such as poverty, residential segregation, and other forms of racism, we can create environments where all young people—especially those from racial and ethnic minority groups—have the opportunity to thrive. Prevention strategies must focus on reducing risk factors, strengthening protective factors, and fostering safe, equitable communities. Supporting youth as they grow into healthy, empowered adults is not just a moral imperative; it is essential for building a future free from violence and filled with opportunity for all.

Reference: https://www.cdc.gov/youth-violence/about/index.html

Marijuana use linked to higher risk of heart attack and stroke

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New research suggests that using cannabis—whether by smoking, eating, or vaping—may increase the risk of heart attacks and strokes. Published in the Journal of the American Heart Association, the study found that cannabis users faced higher cardiovascular risks, regardless of tobacco use or other underlying health factors. Dr. Abra Jeffers, a data analyst at Massachusetts General Hospital, highlighted the growing misconception that cannabis use is harmless, particularly as smoking remains the predominant method of consumption, exposing users to particulate matter. With recreational marijuana now legal in 24 states and its usage nearly doubling since 2002, understanding its health impacts is increasingly critical. The study analyzed survey data from over 434,000 U.S. adults between 2016 and 2020, focusing on cardiovascular outcomes like heart disease, heart attacks, and strokes—even among non-tobacco users and younger individuals at lower baseline risk. Prior research on marijuana’s cardiovascular effects has been limited due to overlapping tobacco use and younger study populations, but this study underscores the potential dangers as cannabis use becomes more widespread.

Key Facts

  • Higher Risk with Any Use: Any marijuana use was associated with an increased risk of heart attacks and strokes.
  • Frequent Use Increases Risk: Daily marijuana users had 25% higher odds of heart attack and 42% higher odds of stroke compared to non-users.
  • Smoking as Predominant Method: Smoking was the most common way people consumed cannabis, followed by eating and vaping.
  • Increased Odds for Younger Adults: Men under 55 and women under 65 who used marijuana had a 36% higher combined odds of coronary heart disease, heart attack, or stroke, even without tobacco or e-cigarette use.
  • Independent Risk Factor: The elevated odds for cardiovascular issues persisted even in individuals who had never used tobacco products or e-cigarettes.

These findings underscore the importance of understanding the potential health risks associated with marijuana use, particularly as its prevalence continues to rise and perceptions of its safety shift. With smoking remaining the most common method of consumption and frequent use linked to significantly higher odds of cardiovascular issues, it’s crucial for individuals to consider these risks and for healthcare providers to address them in discussions about overall heart health. As marijuana use becomes more widespread, further research is needed to provide a clearer picture of its long-term impact on public health.

Reference: https://www.heart.org/en/news/2024/02/28/marijuana-use-linked-to-higher-risk-of-heart-attack-and-stroke