Sam Klein, Editor

How often do you go to the gym? How about meditate? Read a self-help book? Go for a walk? Chances are at least one self-care regimen is a part of your everyday life as a result of societal expectations for physical and mental health. While it is important to foster healthy habits for the outside, as well as what is within, how about what lies on the surface… literally. 

Practicing proper skincare isn’t solely for older women trying to reduce wrinkles or beauty influencers encouraging you to buy your next product. It is important to treat skincare as a part of a self-care routine for you and prioritizing taking care of your skin as equally as other physical and mental health components. I partnered with Hannah Kowanes, a Pre-PA Surgical Medical Assistant and scribe for Fayetteville Dermatology, to compile a list of “dos” and “don’ts” when it comes to properly taking care of your skin. Let’s get glowing!

Do!

Keep it simple 

Do not be fooled by the ad you saw on TikTok claiming you need the latest Drunk Elephant Serum or that the Korean collagen mask redefined what it means to have “glassy” skin. Although these products might be effective, they are not a necessity to a skincare routine. Kowanes instead recommends a simple three step routine: cleanser, moisturizer and sunscreen. Adding too many products into a routine can have reverse effects and instead of helping the skin, it can irritate it. You can slowly build spot treatments, serums and different kinds of cleansers into your daily line up once you are familiar with your skin’s reactive tendencies. When deciding what brands to use, Kowanes states that CeraVe, La Roche Posay, Cetaphil and Neutrogena are safe and effective, as recommended by her practice. 

Be consistent 

A simple, three-step routine is also an effort to keep beginners consistent. If every skincare routine was treated like an hour facial or day at the spa, it would be hard to stay disciplined after a long day. Therefore, the easier the skincare routine, the better. Consistency builds habits and overtime your skin will reap the benefits of long-term habitual skincare efforts in ways such as preventing bacterial growth that can cause breakouts, according to Kowanes. 

Turn skincare into a self-care regimen

Conversely, however, skincare can be used as a way to treat yourself when you have spare time to donate to a more in-depth process. There are numerous ways to amplify the skincare experience while simultaneously still using your everyday products. Implementing gua shas, ice rollers, and jade rollers can enhance your skincare experience, as well as provide additional health-related benefits. For example, ice rollers can reduce inflammation of the skin, furthermore, reducing stress. Similarly, jade rollers and gua shas are intended to create a sense of calm, relaxation and potentially strengthen the muscles in the face (in terms of gua sha), according to Kowanes. Ice rollers can simply be put in the freezer until used and rolled onto the skin, similar to the jade roller. To properly use a gua sha for best results, click here. 

For an even more serene experience, Kowanes recommends an alternative light source such as a dimmed, warm-toned light, when practicing skin care. 

Sunscreen is your best friend 

Arguably the most important step in any skincare routine is sunscreen. While many people might have annoying memories of getting Coppertone spray in their mouth at the beach or having to wait for it to dry before swimming, we are here to assure you that your mother was always right… you need your sunblock. 

“Sunscreen is the only way to prevent sun damage, premature aging, wrinkles and sunspots (solar lentigines),” Kowanes says. 

She continues to say how it is hard to undo the effects of the sun and that no skin tone is immune. Therefore, it is best to use an SPF of 30+ in order to prevent melanoma, basal cell and squamous cell carcinomas. 

Sunscreen doesn’t have to be this nagging reminder and smell of nostalgic waterlogged swim goggles but can be implemented as part of a makeup routine, according to Kowanes. 

“[Sunscreen] is the most underrated skin care product… It’s the only product that moisturizes, prevents aging and, if tinted, can be used in your makeup routine,” Kowanes says. 

Do NOT do! 

Avoid TikTok trends/trendy products without having conducted proper research prior to usage 

It is easy to get swept away in Sephora, buying products that your favorite influences swore cleared their skin up in hours. Unfortunately for you, however, your skincare is simply money in said influencer’s pocket who doesn’t care about your pores, rather their personal profit. Therefore, it is best to not be easily convinced by whatever is trending without having conducted prior research. If you do not know what is good for your skin in comparison to what could be potentially hazardous, download the app Yuka. Yuka scans product barcodes for free and analyzes product ingredients, ranking a product as “poor,” “good” or “great” on a scale from one to hundred based on the number of hazardous ingredients. 

Things to avoid- fragrance, brands that focus more on the package than the product 

One potential ingredient Yuka will flag a product for is fragrance. Kowanes states that fragrance within a product can become “more of an irritant than a transformative part of your skincare routine,” insinuating fragrance-free alternatives are more effective. 

Additionally, product packaging is an eye-catcher, as it is designed for that very reason. Marketers target product packaging as a way for consumers to be drawn towards their product with flashy colors and unique designs, in comparison to neutrals and less novel packages. Kowanes advises skincare beginners to be wary of companies who spend a lot of money on product packing, as it could potentially be a sign of compensation for an otherwise poor product. While this isn’t always the case and brands can have both an excellent product and package design, it is something to keep in mind. When in doubt, use dermatologist recommended products such as CeraVe, LaRoche Posay, Cetaphil and Neutrogena. 

Skincare can differ- what works for one person doesn’t work for everyone

Men and female skincare differ. Female to female skincare differs. Male to male skincare differs. Yours might be the same as your neighbors, but different from your moms. The point is everyone is different. As a result, Kowanes recommends a few simple suggestions for various skin types to enhance your skincare routine: for oily skin, double cleanse your face; for dry skin, try an oil-based cleanser. 

While this list is meant to be helpful and is targeted for “beginners” aiming to start a skincare regimen, it isn’t extensive or all-knowing. If you have a skincare concern consult a local dermatologist and do not use any product without doing extensive research or are granted permission from a doctor. 

Happy holidays and happy self-care! Find the time to take care of yourself this holiday break, and please, wear your sunscreen ❤

Skylar Maurice, Staff Writer

Yoga can be seen as a calming activity. It is a practice that involves contemplative movements and can be done indoors or outdoors. It is something that has numerous benefits including improved flexibility, balance, strength, bone health and sleep.

According to Verywellhealth, one of the benefits of yoga includes an improvement in a person’s flexibility. Muscle tightness can be decreased through yoga that is low in impact as well. Older adults can benefit from yoga to prolong flexibility loss as they get older. A study had a finding that discovered that routine practicing of yoga can improve flexibility, especially those older than 65 years old. 

Another benefit mentioned is an improvement in a person’s balance. Numerous poses for yoga required balance. A majority of seniors falling are a result of losing balance. This is specifically true for those in nursing facilities. Further research is required to determine if older adults benefit from yoga.

Furthermore, strength is an additional benefit seen from yoga. The process of going through yoga exercises aids in increasing strength. Hatha yoga can arguably enhance strength for adults and children. People that have chronic diseases and adults that are older can better their strength as well. It can be increased through routine sessions of yoga.

Moreover, another benefit is an improvement in one’s bone health. Age causes people to eventually lose bone density. The loss of density in your bones is something that can increase the risk of falling and having fractures. Some yoga poses improve a person’s bone density. These poses are ones that require strength, an example being the lunge.

In addition, a person’s sleep can benefit from yoga. People may have issues with staying asleep or trouble falling asleep.Yoga is something that can better a person’s level of stress and has a peaceful effect.According to greatergood.berkeley, about 36 million people routinely practiced yoga in the United States. Many of them practiced a type of yoga that originates from Vedic yoga, calling for postures that are basic. The names for them include bow pose, cobra, fish and locust. It is a type of yoga that requires instructing patterns in terms of breathing, as well as stressing the importance of being mindful.

Skylar Maurice, Staff Writer

Fall has arrived and is a time where we do many activities both in and outdoors. As the season changes, it’s important to understand how to avoid becoming sick. The main causes of sickness are infectious bacteria and the ability to pass it to people, as well as bugs that do well in cold environments. According to Ezell, there are basic things that we can do to remain in good health.   

One of these things includes covering your mouth during a sneeze or cough. Getting enough sleep in your daily life is also another action you can do to stay healthy. Eating healthier foods if you end up getting the cold or flu and consistently drink fluids is recommended as well.

In addition, flu shots yield importance in terms of virus strains. Every shot per year helps protect people from viruses and people who are recurrent. Statistically speaking, the shot can decrease your flu risk from 40 to 60%. Doing these things can aid in having an enjoyable and illness free fall season. 

One of the most basic things you can do is washing your hands. Washing your hands does not have to be limited to where you are. After you return to your home, it is a beneficial time to wash them after being out. Doing simple things like preparing food and doing chores are also times in which you should wash your hands beforehand. The CDC recommends washing your hands for 20 seconds.

Furthermore, according to MSN, if soap and water are not available to you, hand sanitizer is acceptable and should contain 60% alcohol at the very least. MSN also stresses the importance of getting vaccinated. Being vaccinated helps people avoid being seriously sick. Specific vaccines that are recommended include the Covid and flu shot.  A person’s age and health conditions play a role in when you’re recommended to get vaccines. The RSV vaccine is recommended for people sixty years and up that have a condition that is chronic, such as lung disease.

Moreover,it is recommended to make choices in your life that are healthy. This includes specifically sleeping for a minimum of seven to eight hours. Sleep encourages your immune system to stay strong in order to fight off sickness in your body.

In the workplace, the CDC recommends that objects that are touched on a regular basis need to be cleaned. These objects include things like a keyboard, your phone and doorknobs. It is suggested to find out your employer’s plan if an outbreak occurs and making sure that the place you work has a good amount of products like wipes, soap and tissues. It is also ideal to find out if there are vaccinations on-site in your place of employment. The CDC encourages staying at home if one feels like they are ill. This is done to prevent someone else from becoming sick.

Sam Klein, Editor 

Another academic year is upon us here at La Salle, and while you may be a freshman just beginning your collegiate career, or a senior eager to end it, this is a note for all Explorer students. I believe there are difficulties that arise each year as a student, and misconceptions surrounding college life create expectations that only worsen these already burdensome standards. It is not only first year students that are adjusting to a world full of unknowns this fall that need to read this, but second years who might be as homesick as they were in their first, juniors who question if they chose the right major and seniors apprehensively looking into the future with a combination of fear and desire for what is to come. Let me provide you the reassurance you need, and the manifestation of positive energy for the upcoming year. 

1.     No one knows what they’re doing 

Even if someone tells you that they know what they’re doing, or what they want, they do not. Oftentimes, those who appear the most put together are lost too. It is cruel the way society expects an 18-year-old to choose a school, pick a major and study for a career in a field they will work in for the rest of their lives- or so, that is how the system is set up. Rarely, however, are our choices in life permanent. What 18-year-old you wants might not match the desires of a 22-year-old you or the career goals of a seasoned employee at 35. Thankfully, there is always the opportunity to pivot and continue. It is more than okay to not know what you want or to change your mind numerous times before settling on a decision that leaves you feeling content and purposeful. In this way, life is a ballet. You can take leaps of faith, get turned around so many times, but somehow finish on two feet with your head held high. Isn’t that beautiful? Isn’t it remarkable that we get the chance to choose exactly who we want to be; that this is the first and only life we are given, and it is our own to design? 

2.     You are right on time. You are not falling behind. 

Everyone is on their own timing. Some might be walking at a brisker pace, others sprinting towards the horizon. Some paths might intersect, momentarily, and then depart once again. But your path is strictly your path. It does not matter if you are crawling along it, skipping or walking backwards. Comparison is well known as the thief of joy. No one gets a medal or a special prize for figuring things out first- whether that be making new friends, finding an internship, choosing a major. You will get there, perhaps not on the timeline you anticipated, but the timeline your path called for. This calling might come in the form of a whisper or a shout right in the face, and despite its volume, it will not lead you astray. 

3.     The opportunity to be who you want to be starts today, with you. 

When you were younger, you were probably asked the question, “What do you want to be when you grow up?” To that I imagine many responded, “A teacher!”, “A firefighter!”, “A doctor!,” but have you asked yourself that question recently? What do you want to be? Perhaps the answer to that question has changed since you initially answered it a decade ago. Maybe now instead of a firefighter you simply want to be happy or someone that makes even just one person smile every day. It is possible that “future teacher” now wants to start a podcast about sports or write a romance novel. This question isn’t limited to young dreamers, but extended to the present, to the “future self” a younger you imagined when answering this question. After all this time, maybe the answer is still the same; nevertheless, I propose a new question: What are you going to do about it? Perhaps you are in school to fulfill that dream of becoming a doctor, but it’s possible what you want is within reach right now. You just want to be happy? What are you going to do about it? That book you’ve wanted to write- why are you waiting? College can serve as an incredible gateway opportunity to accomplishing these dreams, but do not let it diminish your efforts to fulfill others. Right now, we have the privilege to make mistakes and learn from them in a setting designed for us to simply “try again” when we fail. Use that to your advantage. 

4.     Your soul is a cup, fill it. 

Life is merely too short to continuously put yourself in situations that do not serve you. Taking care of you is a full-time job, do it well. Remove yourself from negative energy and replace it with people and things that ignite a fire within you. Your soul cannot function on an empty cup. Sometimes we neglect the things that make us happy because we are afraid of the judgment it might entail from others. While selflessness is a noble trait, you have to be your own biggest supporter. You do not need to justify doing what makes you happy, even if that means not thinking of others or letting go of things that once did fill your soul. You are allowed to be exactly who you are and who you want to be. It says more about those who do not see it that way than it does about you. 

5.     Empathy is your best friend. 

Remaining kind through adversity, long nights, and bad days will follow you way past your collegiate career. It is an important skill to carry into life for the sake of others, but also for your own sanity. Everyone has their own baggage and problems, so perhaps when you want to ream out a professor for taking weeks to grade a paper, ask yourself, “What are they dealing with that is making them take so long?” Instead of getting annoyed with a roommate for acting distant, ask the “why?” The explanation might not be justifiable for the action, but at least you chose empathy first. This pertains to the self as well- being understanding of your own intrinsic circumstances and struggles that might be affecting your school performance or social dynamics. It is so easy to be our own worst critic that it would benefit everyone to reflect on their own “why?” and cut themselves some slack. 

Good luck this year. At the very least, know you have one supporter in your corner cheering you on. I see you; I recognize the perseverance to push through despite any hardships, and I am endlessly proud of your desire to succeed.

Sam Klein, Editor 

The birds are chirping, the sun is shining and the motivation to study is decreasing with every increase in the UV index. As the spring 2024 semester wraps up in unison with the trees reaching full bloom, the desire to finish papers, study for exams and culminate beautiful final projects dwindles with summer quickly approaching. To help combat the pining for fresh air and instead replace the yearning for rays with straight A’s, here are some tips and tricks to stay moving, motivated and mindful. 

Take Frequent Breaks 

According to Cornell Health, taking frequent, purposeful breaks ranging anywhere from 5-60 minutes are effective for refreshing the brain and increasing focus, furthermore allowing you to be more productive. However, the study emphasizes using social media isn’t a beneficial use of your time and provides meditation, cooking, taking a shower or cleaning as activities for a break time well spent. It’s easy to fall into the routine of pulling all-nighters or studying for hours on end, especially in a culture that encourages a fast-paced lifestyle; but, it is imperative to give your brain a break to achieve the most productive studying possible, of course coupling breaks with strategic time management and planning. Plus, you deserve time for you away from a laptop or without your nose in a book; you are human, after all.

Change study locations 

Changing scenery can positively affect your mood and motivation due to your subconscious perception of familiar spaces. Oftentimes, it can be difficult to focus in a place where your body is used to resting, like your bed, or accustomed to being social, like a dining hall. Perhaps start at the library in a quiet place for a few hours, take a purposeful break and continue studying in a local coffee shop when you feel re-energized. The University of Miami conducted a study on participants to track their moods in relation to the number of different locations they visited per day. The results of the study proved that people who traveled to a greater number of places reported feeling happier, more relaxed and more attentive. Who can turn down such positive vibes during what can be a stressful time? 

Discover the best study method for you

There are endless ways to study information for an upcoming exam, or prepare for any daunting deadlines. In the same way, you cannot force a square peg into a round hole, you cannot be successful using a method that doesn’t work for you. Perhaps making tangible flashcards or an online Quizlet alternative helps, or maybe rewriting your notes is what jogs your memory. For one person who may find it useful to make practice tests, another person may enjoy drawing out a mindmap. Check out this list of potentially effective methods, or take this quiz to see what is best for you!

Make time to move 

Yes, it’s important to buckle down, finish your assignments and make the most of what is seemingly very little time during finals week. However, it is equally important for both your mental and physical health to keep your body moving. While this can be done during designated purposeful breaks, it can also be integrated as a part of your studying. Bring flashcards on a walk with you, or call a friend to help quiz you on material, especially if you are in the same class. Go for a run to brainstorm final project ideas, or count the number of questions you get wrong on a practice test and use this as a number of reps for the exercise of your choice. For every hour of studying you do, allow yourself a five minute dance/stretch break. While these might seem silly, and the movement per option in varying capacities, it is not only your brain you want to exercise during finals week, but your body too. Moving your body has been proven to help memory and recall, not to mention increase serotonin and dopamine production in the brain, benefitting you in countless ways. 

Despite these tips/tricks, I understand finals can still be quite stressful and mentally taxing. From one anxious college student to another, you’ve got this. I wish you the best of luck on finals, and a safe, happy and healthy summer ahead! 

Emily Allgair, Editor-in-Chief

This week, February 26 through March 3, is Eating Disorder Awareness Week. Being on a college campus, where four out of ten students report having or knowing someone who has an eating disorder, it is important to keep in mind the different triggers, signs and resources for those struggling with eating disorders and disordered eating.

Society itself is fat-phobic, so living in a bigger body can oftentimes be scary. If you find yourself struggling with an eating disorder, disordered eating or even body image, you might find yourself asking “what can I do for myself?” in reference to weight stigma, fat bias and diet culture. I had the opportunity to sit down with Bridget Shertzer, MS, LPC, the Site Director at The Renfrew Center to discuss these issues and how to help build emotional tolerance in the face of these issues.

The “transitional years” of life, such as when someone is going through puberty or moving into college, are often the time when people are at the highest risk of developing an eating disorder, with ages 17 to 23 being the age range at most risk. Although women and girls are often the ones associated with disordered eating, men also experience these issues. They often fly under the radar when struggling with eating disorders, especially college athletes.

As for what to look for in terms of the different signs and triggers, there is no universal experience when it comes to eating disorders and disordered eating. Overall, however, there are certain things that can hint at these issues, whether it be physical, mental or emotional signs. Physically, fluctuating weight (both losing and gaining), struggling with energy levels and sleep hygiene, as well as cardiac issues can hint at issues with eating. Mentally, some signs include issues with body image, hiding food and eating in isolation. Emotionally, depression and anxiety are likely to increase, as well as feeling the need for perfection. 

Shertzer described the recovery process of eating disorders as very similar to the five stages of grief: “I’ve found in my experience that patients go through all five of those stages [denial, anger, bargaining, depression and acceptance] not in a linear way. Much like grief, you’re bouncing between them, often.”

Like Shertzer said, recovering from an eating disorder is far from linear. While acceptance is often thought of as the ultimate goal in recovery, it might be easier to reach the thought process of “I know what’s happening and I can’t change it, but how can I continue to live according to my values?”

This year, The Renfrew Center is launching a new campaign to share the mission of Eating Disorder Awareness Week called “In My Empowerment Era.” Getting to the heart of eating disorders, In My Empowerment Era respects that every person can go through recovery at a different pace, allowing those who struggle with eating disorders to reflect and celebrate their personal recovery process.

The three areas that Shertzer and the Renfrew Center recommend focusing on during recovery include mindfulness, self-acceptance and empowerment. For everyday mindfulness, try using your five senses; connect with what is around you and let it try to ground where you are mentally. To empower yourself, it is recommended to get involved in things that interest you, especially in spaces that are anti-diet culture, weight culture and fat bias. Social media can be tricky, but it is important to keep in mind that your algorithm is defined by you. Try following body neutral and anti-diet culture accounts, curating content that aligns with who you want to be. Surrounding yourself with the type of messaging that best aligns with your personal beliefs and goals will ultimately help you in your recovery journey. 
If you or someone you know is struggling with an eating disorder, don’t hesitate to reach out. Here at La Salle University, the Student Counseling Center offers individual counseling, psychiatric consultation, crisis intervention and outreach and referral services. As for The Renfrew Center, there is a weekly national college support group who meet on Tuesdays from 3:30 p.m. to 4:30 p.m. free of charge. They also offer free assessments where they offer recommendations for what might be helpful for the inquiring individual. The Renfrew Center supports 450 commercial insurances, and tries to move through financial barriers as best they can. For more free content, please visit The Renfrew Center’s website.