Tag Archives: awareness

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

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

Asthma and Secondhand Smoke

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Asthma is a chronic disease that affects the airways in the lungs, causing them to swell and narrow during an asthma attack, which makes breathing difficult. This swelling reduces the flow of air in and out of the lungs, and the cells in the airways may produce excess mucus—a thick, sticky substance—that further obstructs airflow and exacerbates breathing challenges. If you have asthma, an attack can occur when something irritates your airways and triggers symptoms, which can vary from person to person. Tobacco smoke, including secondhand smoke, is a common trigger and is particularly harmful to individuals with asthma, though it is unhealthy for everyone.

Symptoms of an asthma attack may include:

  • Coughing
  • Shortness of breath or trouble breathing
  • Wheezing
  • Tightness or pain in the chest

Secondhand smoke consists of a combination of gases and fine particles, including:

  • Smoke from burning tobacco products, such as cigarettes, cigars, or pipes
  • Smoke that has been exhaled (breathed out) by someone who smokes

To reduce the risk of asthma attacks, it is crucial to identify and avoid personal triggers, such as tobacco smoke, which is not only harmful to individuals with asthma but also to everyone exposed to it. Preventative measures include maintaining a smoke-free environment, minimizing exposure to pollutants, and following a treatment plan prescribed by a healthcare provider. Quitting smoking is one of the most effective ways to protect your health and the health of those around you, especially children and individuals with asthma. By making these changes, you can create a healthier, safer space for everyone while managing asthma more effectively.

**Studies show that flavors such as fruit, candy, and menthol are particularly appealing to adolescents.**

Reference: https://www.cdc.gov/tobacco/campaign/tips/diseases/secondhand-smoke-asthma.html

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

What are the physical health consequences of tobacco use?

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Cigarette smoking harms nearly every organ in the body and remains the leading preventable cause of premature death in the United States, contributing to an estimated 480,000 deaths annually. Smokers aged 60 and older face a twofold increase in mortality compared to nonsmokers, dying approximately six years earlier. While nicotine itself is not carcinogenic, tobacco smoke contains at least 69 cancer-causing chemicals, making smoking responsible for at least 30% of all cancer deaths. Overall cancer death rates are twice as high among smokers as nonsmokers, with heavy smokers having a fourfold greater risk. Quitting smoking yields immediate health benefits, and depending on the age of cessation, some or all of the reduced life expectancy can be regained.

Key Factors:

  1. Cancer Risks:
    • Lung cancer: Smoking is linked to 80–90% of cases and 80% of deaths.
    • Other cancers: Mouth, pharynx, larynx, esophagus, stomach, pancreas, cervix, kidney, bladder, acute myeloid leukemia.
    • Smokeless tobacco: Associated with cancers of the pharynx, esophagus, stomach, lung, and colorectal cancer.
  2. Lung Diseases:
    • Chronic bronchitis and emphysema.
    • Worsened asthma symptoms in adults and children.
    • Leading risk factor for chronic obstructive pulmonary disease (COPD), which is irreversible once developed.
  3. Heart Disease:
    • Increases risk of stroke, heart attack, vascular disease, and aneurysm.
    • Responsible for 40% of smoking-related deaths.
    • Causes coronary heart disease, the leading cause of death in the U.S.
  4. Other Health Conditions:
    • Rheumatoid arthritis, inflammation, impaired immune function.
    • Reduced health-related quality of life in young smokers aged 26–41.
    • Potential link to Type 2 Diabetes through pathways between the pancreas and brain.
  5. Benefits of Quitting:
    • Lung damage repair over time (except in COPD).
    • Improved overall health and reduced risk of smoking-related diseases.



The devastating impact of smoking on nearly every aspect of health—causing cancers, lung diseases, heart conditions, and a host of other ailments—underscores the urgent need to quit. While the damage caused by smoking is significant, the good news is that quitting can lead to remarkable health benefits, including the repair of lung damage, improved quality of life, and a lower risk of life-threatening diseases. Whether you’re a long-term smoker or have recently started, it’s never too late to take the first step toward a healthier future. Seek support from loved ones, healthcare professionals, or smoking cessation programs to embark on this life-changing journey. Quitting smoking not only adds years to your life but also greatly improves the quality of those years—an investment in your well-being and the peace of mind of those who care about you.

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

Reference: https://nida.nih.gov/publications/research-reports/tobacco-nicotine-e-cigarettes/what-are-physical-health-consequences-tobacco-use

Office on Smoking and Health (OSH)

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Tobacco use remains the leading cause of preventable illness, disability, and death in the United States. As of 2021, approximately 28.3 million U.S. adults smoke cigarettes, with over 16 million living with at least one smoking-related disease. Additionally, 58 million nonsmokers are exposed to secondhand smoke. The Centers for Disease Control and Prevention (CDC) leads national efforts to reduce tobacco-related deaths and chronic diseases. Through partnerships and tobacco control initiatives, the CDC focuses on:

  • Preventing youth from starting tobacco use.
  • Promoting smoke-free environments.
  • Expanding programs to support quitting tobacco.
  • Addressing tobacco-related health disparities across diverse populations.



The Office on Smoking and Health (OSH) leads strategic public health efforts to end commercial tobacco use and exposure, striving to provide equitable opportunities for all communities to live free from the disease, disability, death, and social and economic impacts caused by tobacco products. Guided by a vision of a world free from commercial tobacco-related harm, OSH focuses on preventing tobacco use among youth and young adults, promoting quitting, eliminating secondhand smoke exposure, and advancing health equity by addressing tobacco-related disparities. In collaboration with local, state, national, and international partners, OSH expands the science of effective tobacco control, builds sustainable infrastructure for comprehensive programs, communicates timely information to stakeholders, and coordinates policies and strategic initiatives, while fostering global tobacco control through surveillance, capacity building, and knowledge sharing.

Key Activities
The CDC collaborates with decision-makers, partners, health officials, and the public to combat the tobacco epidemic by:

  • Supporting tobacco cessation and quitline services in 50 states, 2 territories, and Washington, D.C., and maintaining the national network of tobacco cessation quitlines.
  • Educating the public about the harms of tobacco use, including through paid media campaigns like Tips From Former Smokers.
  • Conducting and coordinating surveillance, laboratory, and evaluation activities related to tobacco use and its effect on health.
  • Reducing tobacco-related health disparities through 8 national networks working to reduce tobacco use among specific populations.
  • Supporting health systems to improve cessation insurance coverage, remove barriers to evidence-based cessation treatments, and promote use of covered treatments.

Through collaborative efforts with decision-makers, partners, health officials, and the public, the CDC remains steadfast in its mission to end the tobacco epidemic. By advancing science, building sustainable infrastructure, implementing effective policies, and addressing health disparities, the CDC is paving the way for a healthier, tobacco-free future. Together, these actions are critical to protecting lives, promoting health equity, and creating communities free from the devastating impacts of commercial tobacco use and exposure.

**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/programs/index.html

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

Is Anxiety a Mental Illness?

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Anxiety is a natural part of life that everyone experiences at some point, whether it’s feeling nervous before a big event, getting butterflies in your stomach, or dwelling on a stressful situation. While these feelings can be uncomfortable, occasional anxiety is not considered a mental illness. However, when anxiety becomes overwhelming, persistent, and significantly impacts daily life, it may indicate an anxiety disorder, which is a diagnosable mental health condition. Understanding the difference between everyday anxiety and anxiety disorders is an important step in recognizing when to seek support.

What Is a Mental Illness?

Mental illnesses are psychiatric conditions that affect a person’s mood, behavior, and thoughts, impacting about 1 in 5 people, with 4% experiencing severe cases. For a condition to be considered a mental illness, it must significantly disrupt daily life. While some cases are short-term, many require long-term management through effective treatment. Untreated mental illnesses can affect jobs, relationships, and family dynamics, but with proper care, people can lead fulfilling lives.

Common mental illnesses include:

  • Depression, including unipolar depression and bipolar depression
  • Anxiety disorders
  • Personality disorders, such as borderline personality disorder and narcissistic personality disorder
  • Psychotic disorders
  • Post-traumatic stress disorder (PTSD)
  • Substance abuse disorder
  • Eating disorders

Your mental health matters, and taking steps to care for it is an act of strength and self-compassion. If you’re struggling with chronic anxiety or other mental health concerns, know that support is available and healing is possible. Treatments for anxiety, including therapy (like cognitive behavioral therapy), medications, mindfulness practices, and lifestyle changes, can help you regain balance and improve your quality of life. Don’t hesitate to reach out to a mental health professional, trusted friend, or support group—no one should navigate this journey alone. Prioritize your well-being, and remember: seeking help is a powerful step toward a healthier, happier you.


保持平衡的生活方式。
Maintain a balanced lifestyle.

Reference: https://www.verywellmind.com/is-anxiety-a-mental-illness-5271630