Healthy Relationships With Coffee

By: Mckenzie Schuvart

Whether you drink it hot or iced, over milk and sugar or straight, coffee is a huge part of countless college students' lives. Many have a regular coffee order from a certain coffee shop, and this drink becomes both a regular source of joy as well as a necessity for some. 

Coffee is the main source of caffeine for college students. Many college students also have difficulty getting quality sleep and feel anxious often. It’s not surprising to learn that these occurrences are related. Caffeine is a stimulant, meaning it affects the nervous system and increases adrenaline and cortisol levels in the body. When these levels rise, we tend to move quicker and more urgently. This can make it easier to complete difficult tasks. However, at a certain point, these levels rise to a point that is higher than optimal, leading to feelings of anxiety and shakiness. 

The effects of caffeine are typically felt 5-30 minutes after consumption. However, most people do not drink their entire coffee all at once. We sip our coffee, especially when it’s iced, throughout the day, and sometimes have more than one. Since caffeine has a 12-hour half-life, the effects of caffeine can still be apparent for up to 12 hours after consumption. This means that when you finish a coffee at 2 pm, the effects of that drink could potentially last through 2 am, making it difficult to sleep, and in turn difficult to wake up the next morning. This starts the cycle of feeling a need for a daily coffee, which can lead to caffeine dependence. 

As with any drug, after a dependency is formed, withdrawal effects can occur when caffeine is not consumed. These effects can last up to seven days, leading to a full week of crankiness and fatigue, along with other symptoms. Mindful consumption can help to keep coffee as a treat rather than an addiction. Ensuring that coffee is not your only drink during the day is important as well. Proper hydration throughout the day can help minimize the negative effects of caffeine consumption. Additionally, avoiding caffeine later in the day is recommended to avoid sleep troubles. 

If this sounds difficult and you can’t imagine getting through a whole day without coffee, lowering caffeine intake can effectively lead you back to functioning without caffeine. On low-stakes days, such as a rest day or a less busy school day, I try to swap out my large iced coffee for a cup of tea. Since tea has less caffeine than coffee, as well as healing properties such as pain and stress relief, this switch helps to reverse the negative effects of coffee. Additionally, some teas, such as green and hibiscus, can aid in lowering blood pressure. This switch is effective for those looking to avoid building up a tolerance for caffeine. 

Maintaining a healthy relationship with what goes into our bodies allows us to be in control of our lives and live a life free of dependency. Mindfulness with respect to caffeine consumption will help to prevent those unwanted side effects, making today and tomorrow easier and more enjoyable. 

Sources

https://pubmed.ncbi.nlm.nih.gov/29680166/#:~:text=Results%3A%20Caffeine%2C%20in%20any%20form,111%20mg%2Fd)

https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/december/health-benefits-of-tea#:~:text=Numerous%20studies%20have%20shown%20that,lasting%20impact%20on%20your%20wellness.

Staying Focused While Studying

By: Emily Huff

It’s official- with midterms upon us, we’ve reached that point in the semester where exams and assignments are quickly piling one on top of another while our new-semester energy begins to dwindle, meaning that it’s more important than ever to make the most of your time studying so that you can remain productive while making sure you don’t fall into the trap of letting your work absorb your entire life. Hopefully, the following list of tips can help you set healthy studying habits and ease some of the pressure that’s inherent to the more challenging points in the year.

1. Make a schedule- Block out certain times for certain assignments and stick to it. It's okay to go overtime or make changes as needed, but if you commit to yourself that you will get work done within a specific time frame, you’re more likely to do it. 

2. Find a good study space- Everyone knows that the library is a great place on campus to find some quiet and be productive, but there are many places you can go for a change of scenery. If you prefer to work with a few more people around, the hub is a great place to go, or even the dining commons during the less active hours. And with warmer weather quickly approaching, there's no better place than outside to get some sun and stay focused. 

3. Take good, meaningful breaks- You can’t expect yourself to work nonstop for hours on end and see satisfying results. It’s important to give yourself time to recharge before getting back to it. Spend time with friends, take a walk, watch TV, or do whatever is best for you to relax, so you can return to your work refreshed and refocused. 

4. Have a good playlist- Music is a great way to take some of the monotony out of those really long assignments or long nights of studying. Have a good playlist ready of songs that make doing work more enjoyable.

5. Continue living your life- Schoolwork is important, of course, but so is establishing a healthy balance. You’re not putting your best foot forward when you let stress rule your life. Ultimately, a grade that’s perhaps a bit lower than expected or a rushed assignment that snuck up on you is not the end of the world. Holding yourself to an inhumane academic standard can only hurt you. Dust yourself off, and turn your focus to the future.

A 10 Minute Meditation A Day Keeps the Stress Away

By: Anna Murphy

College can be a very stressful time for people. Whether it is stress from trying to make new friends, school work, or planning for a career, this time in our lives can come with lots of stressful baggage. With balance and mediation, though, college can be a wonderful time. 

Many scientific facts about meditation prove its benefits for mental health. People who consistently meditate show more signs of compassion, less stress, and sharpened attention. There is even research that says meditation can increase your memory. With our lives being so busy and our minds constantly connecting with technology, it is essential to take a small daily break. That is why I suggest a daily ten-minute meditation session. 

For me, my perfect meditation happens before I go to bed in a quiet room. During this meditation, I focus on my breathing and clearing my mind of the stresses and problems during the day. Meditation can be different for everyone. It doesn't have to be done at night in a quiet room; it can be done on a walk or in the sunshine. It all depends on what works best for your mind and body. Here are some steps that I follow. 

Steps for successful meditation: 

1. Focus on your breathing. Focusing on your breathing will help keep the invading thoughts away. I like to focus on the thought of my lungs expanding and contracting. Another area to focus on is the breath entering and exiting your nose. 

2. Find a quiet place. It is essential to be able to meditate in a quiet area. Outside noises tend to be very distracting and can interrupt your thoughts. It isn't easy to find a quiet place in a college dorm, so I put my headphones on when meditating. 

3. Listen to a guided meditation. Guided meditations make the process much easier. You can find many free videos or podcasts online in which someone will guide you through meditation. Whether trying to clear your mind of anxiety or from stress with school work, you can find many guided videos involving these concerns. 

4. Stay consistent. If you find a time every day where you can complete a ten-minute meditation, it will only get easier each time. Eventually, you might even want to switch off of guided meditation and do your own. 

The process of meditation can be much easier said than done. I, too, am still trying to get myself on a schedule with mediating because I tend to only do it during the week or when I am extra stressed. I can say, though, that I have noticed the very immediate benefits of meditation. I find that I sleep better when I do it before bed, I have learned more about my mind and body, and most importantly, my anxiety and stress levels are down. 

Sources:

https://shedefined.com.au/wellbeing/i-meditated-for-10-minutes-every-day-and-this-is-what-hap pened/ 

https://mindworks.org/blog/why-is-meditation-important-facts-you-need-to-know/

How To Improve Your Mornings

By: Hannah Berry

Good morning!! I hope you’re already having a lovely morning and an even better Wednesday filled with sunshine and iced coffee. If you aren’t having the best morning, don’t worry there’s still time to turn the day around. I bring to you seven ways to improve your mornings- coming from a midmorning person! (I am not a 6 am morning person, but an 8 am morning person, you feel me?) 

1. Start waking up ten minutes earlier than you need to wake up. These ten minutes give you time to lay in bed, manifest or set your intentions for the day, and maybe read the daily news on Snapchat, or check your horoscope. (Where are my other Virgos at!!)

2. Set your alarm to one of your favorite pump-up songs. I love waking up to Kesha. It makes me feel hyped and ready to go even if I know my day isn’t always going to start off wicked exciting.

3. Have a morning “treat” you look forward to having. Mine of course is iced coffee. However, if you aren’t a coffee person maybe you look forward to kombucha, tea, lemon water, or a chocolate chip muffin. Your motivator doesn’t have to be food either, you could also amp yourself up with time to watch an episode of your favorite show or read or chapter of your book. Whatever gets you out of bed! 

4. Plan your outfit. When I like my outfit my day is at least 75% better. Especially when I plan my outfit the night before and I am excited to wear what I picked out all day. Dressing up makes me feel more put together which correlates to more productivity and a better day all around.

5. Say your affirmations. I know it sounds stupid and this notion is everywhere right now. But affirmations are so real! If you say three nice statements to yourself in the mirror every morning you will start to feel more positive about yourself. I am confident. I am loved. I am enough. 

6. Set your intentions. This is different from saying your affirmations even though they sound very similar. If you have time, write down your goals for the day. Whether they are small goals like getting out of bed by 10 or larger goals like hitting 115 on my bench press, write them down!! You are 42% more likely to achieve your goals if you write them down! (This is a statistic from Forbes).  

7. Let some sunlight in. If possible open up your blinds and let the sunlight into your room or living space. Sunlight is a perfect provider of vitamin D and an instant source of happiness! 

Mornings can be tough. Some are definitely way better or way easier to wake up than others. There’s a vast difference between waking up at 5 am for a flight to Florida and waking up at 5 am to play in a tournament. Taking every small step you can to improve your mood early in the day will lead to better days (que NEIKED, Mae Muller, and Polo G). Manifesting a fabulous Wednesday for you all!!

Stepping Into Women's History Month: The Powerful Women of UMass

By: Caroline Tierney

Considering UMass Amherst’s strong academics, you can only imagine the brilliant alumni that have graduated from our university. As March is just a day away, here are some of UMass Amherst’s most notable female alumni, to start off Women’s History Month on the right foot. These women have helped lay a foundation of empowerment and equality for students across the board.

1. Karen Kaplan ’82 - CEO and President of Hill Holliday, one of the world’s largest marketing and communications agencies based in Boston, MA. After starting out as a receptionist hoping to save enough money for law school, Kaplan dipped her toes into nearly every role at Hill Holliday, making her the ideal candidate for the CEO position. Over half of her executive team are women!

   https://www.hhcc.com/culture/karen-kaplan

2. Cady Coleman ‘91 with a Ph.D. in polymer science and engineering - selected by NASA in ‘92 to join their team of astronauts. Some of her space flight experience includes being aboard the Space Shuttle Columbia orbiting Earth 256 times in just over 15 days. Additionally, Coleman is a former Air Force Colonel and continues to advocate for women in STEM.

   https://cadycoleman.com/

3. Natalie Cole ‘72 - well-known music artist and actress from the 70s. Some of her hits include “This Will Be (An Everlasting Love)” - yes that amazing, catchy song, “Miss You Like Crazy”, and “Unforgettable”. Unfortunately, she passed away in 2015, but her legacy and impact on the R&B industry remain.

   https://nataliecole.com/

4. Buffy Sainte-Marie ‘70 - Canadian American singer, songwriter, and first indigenous person to win an Oscar for music composing. She is also passionate about digital art and creating awareness around indigenous communities through her music.

   https://buffysainte-marie.com/

5. Joanne Weir ‘75 - cookbook author and host of her own cooking show. 

   https://www.joanneweir.com/

6. Irma McClaurin ‘89, ‘93 obtained multiple degrees from UMass - American poet, anthropologist, and author of several books. She is the first female president of Shaw University. McClaurin has written several pieces of literature about black feminism, African American history, and has advocated for her own culture of Belize. 

   http://mcclaurinsolutions.com/

7. Madeleine Kunin ‘56 - Former Vermont Governor and author. She is currently a lecturer at the University of Vermont, speaking on the topic of feminism and women in politics. 

   https://www.madeleinekunin.org/

8. Briana Scurry ‘95 - U.S. Women’s National Soccer Team Goalkeeper, two-time Olympic gold medalist, World Cup Champion (‘95, ‘99, ‘03). Scurry’s role in women’s soccer is monumental, she is one of the first female African American professional soccer players and has paved the way for increased diversity in the sport. One of her biggest passions is creating awareness around concussions and head injuries; she regularly speaks on this topic.

   https://www.briscurry.com/

9. Danielle Henderson ‘99 - former gold medal-winning Olympic softball player and current UMass Softball Head Coach. Henderson was a three-time collegiate All-American Athlete during her time playing at UMass. She is very well known for her success in the sport and continues her legacy as the current Softball Head Coach here at UMass.

   https://umassathletics.com/news/2021/6/16/danielle-henderson-named-massachusetts-softball-head-coach.aspx

10. Valeria Martin ‘74 - poet and author of 12 novels. Her most recent novel is “I Give It To You”, published in 2020. Martin has taught writing programs at several colleges including UMass, Mt. Holyoke College, and more.

    https://valeriemartinonline.com/biography/

11. Serena Williams - globally known female tennis player. Williams participated in the University Without Walls education program at UMass and changed her major from Business Management to Pre-Med, per her tweet in 2014.