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CAMPUS COMMONS
BEING PRESENT IS PRICELESS EMPTY NEST SYNDROME AND PERSPECTIVE
Well with only one child still at home, I am starting to think about being an empty nester! I know it will be a bittersweet feeling for my wife and me as our house will feel vacant. We have been used to the chatter and laughter that filled our home as our children grew up; it will no doubt be a significant adjustment period. Empty nest syndrome is when the last child leaves home, and the parents feel grief and loss. Time slips through our fingers; it feels like our kids were carefree rugrats just yesterday. Now, they are college-bound, maturing, and finding their way. As my wife and I grapple with these emotions, we hold onto the special moments created as a family. Yes, we are sad without our children sometimes, but my wife and I relish the beauty of letting them fly away. During this transition, we find peace in letting them figure out life for themselves but reassure them they always have a home within us. Our vacations are never solo affairs — we still take all the kids along. From Hawaii to Disneyland, Los Angeles to San Diego, we explore together. The bonds we build during these travels extend beyond sightseeing; they are about supporting each other. Our kids are
passionate about sports, and whether it is a game across the state or siblings cheering each other on from the sidelines, we are a united front. The girls would carve out their time for fun and adventures, such as shopping and sharing gossip and laughing. While the boy and I were often on the road early in the morning travelling to various baseball tournaments that would last all day. These events strengthened our family bond and core values. Although we aren’t having to do all that anymore, we still find time to support them in their endeavors. “AS MY WIFE AND I REFLECT ON OUR JOB AS PARENTS, WE BASK IN THE FEELING OF REWARD; OUR HARD WORK HAS PAID OFF, AND WE CAN NOW REAP THE BENEFITS.” We have watched our kids grow, make decisions, and mature into thoughtful, caring individuals. As parents, we take pride in the work we have invested. They approach life systematically with their heads held high. They are good young adults, and we are confident they will navigate their paths gracefully. As my wife and I reflect
on our job as parents, we bask in the feeling of reward; our hard work has paid off, and we can now reap the benefits. I always teach my kids that perspective matters. I want them to take an essential piece of information I have learned in my professional life: If you love what you do, you will never work a day. It’s important to cherish every moment and fully engage with and appreciate the depth of our experiences. It’s all about paying attention to the joys around us and soaking them in. After all, life is too short. Sometimes, we encounter negative influences, but we must remind ourselves that others face more significant challenges. Remember, while feeling a mix of emotions is natural — no matter the situation — savoring family moments and adapting to change can help ease the transition. Life unfolds in a series of fleeting moments, each unique and irreplaceable. Amid the hustle and bustle, getting caught up in planning for the future or reminiscing is easy. But the present moment — the here and now — is where our most cherished experiences reside.
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MASTERING THE MARATHON
3 Ways to Build Healthy Habits
The journey to healthier habits is a marathon, not a sprint, and as such, it is a daunting task. Here are three tips to help you begin your journey, whether your goal is to lose weight, improve your diet, work out regularly, or just establish a more balanced lifestyle.
day” or “eat vegetables with every meal.” These goals can be a road map for your journey as you can track your progress as time goes on. Consistently achieving these milestones will solidify your commitment to your new healthy habits.
NO. 1 — START SMALL Start your journey to better health in small ways, as attempting drastic change can be overwhelming. You should first focus on incremental adjustments to your routine. If your goal is to exercise more, start with short walks in the evenings after dinner or take the stairs in the office instead of elevators. These changes lay the foundation for long-term success. Starting small will make it easier to transition to larger changes, like adding a morning workout or speeding up your evening walk into a jog.
NO. 3 — STAY CONSISTENT Consistency is at the core of building a habit — establishing a routine that aligns with your health goals. A structured routine supports habit formation, and consistency reinforces it. If you miss a day of your new habit, a routine helps you bounce back into the structure without being hard on yourself. As you continue building healthy habits, consistency will help ingrain them into your lifestyle.
You can lay the groundwork for lasting, healthy habits by embracing these three tips. Small, gradual changes become the foundation for continued success, while clear objectives serve as milestones to celebrate success along the way. So, take joy in the process, celebrate the victories, and know
NO. 2 — SET SPECIFIC GOALS Setting clear, attainable goals can easily motivate you. Rather than vague aspirations, like “exercise more” or “eat healthy,” define your goals into objectives like “walk 20 minutes every
that building these healthy habits is a marathon worth running.
Flexibility Unleashed STRETCH YOUR WAY TO SUCCESS
THE CUMULATIVE EFFECTS OF STRETCHING Stretching once today won’t magically give you perfect flexibility. You need to do it over time and remain committed to the process. For example, a hamstring stretch will keep the muscles in the back of your thigh flexible. Sit on the floor with your legs in front of you. Bend forward at the waist, sliding your hands down your legs until you feel a burning sensation. Hold for 30 seconds, then slowly return to a sitting position. If you repeat this daily, over time, you’ll be able to slowly stretch a little farther each time. The same goes for any other stretching you do. Just take it slow. Stretching is a gateway to enhanced mobility, improved posture, and overall health. From relieving tension accumulated throughout the day to preventing injuries during physical activities, incorporating regular stretching into your daily routine can unlock a world of physical vitality and overall well-being as we move through life with ease, grace, and vitality.
Physical activity is one of the most essential parts of daily life. One of the most overlooked physical practices is stretching. It transcends physical exercise and is a gateway to holistic well-being. By incorporating stretching into our daily routines, we unlock a multitude of benefits. INCREASED RANGE OF MOTION Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching regularly can help increase your range of motion. Both static and dynamic stretching are effective, although proprioceptive neuromuscular facilitation (PNF)-type stretching, where you stretch a muscle to its limit, is the most effective for immediate gains. MORE FLEXIBILITY Regular stretching can help increase flexibility, which is crucial for overall health. Improved flexibility can help you perform everyday activities with relative ease and delay the reduced mobility that can come with aging.
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HANDS-ON HEALING
TACKLE YOUR PAIN WITH PHYSICAL THERAPY
GERIATRIC PHYSICAL THERAPY This type of physical therapy treats age-related ailments. It aims to reduce pain and improve mobility through exercises and various techniques. The main ailments associated with aging are usually related to osteoporosis, arthritis, and chronic disorders. Geriatric physical therapists are specially trained to work with older adults to improve their flexibility and balance, which helps them maintain or restore an independent lifestyle. VESTIBULAR REHABILITATION The vestibular system controls eye movement and balance and can influence how a person processes the sensory information necessary for balance and stability. Among the different kinds of physical therapy, a subspecialty treats vestibular disorders like vertigo, nausea and vomiting, unsteady gait, and postural instability. ORTHOPEDIC PHYSICAL THERAPY This therapy corrects deformities and other conditions related to the musculoskeletal
Physical therapy can be very important for our overall health and wellness, but many people are unaware of the many forms of physical therapy that exist. Here, we will explore the six forms of physical therapy and their unique functions. PEDIATRIC PHYSICAL THERAPY Among the different types of physical therapy, this one relates exclusively to children. Pediatric physical therapy helps correct congenital disabilities and delayed physical growth and treats acute damage and genetic defects such as cerebral palsy. NEUROLOGICAL PHYSICAL THERAPY This therapy aims to treat functional disorders originating in the neuromuscular and nervous systems. Restoring mobility, balance, and coordination is also essential to improving motor skills and correcting damage to the spinal cord, sciatica, aneurysms, brain injuries, and Parkinson’s disease. These conditions can result in extreme muscle weakness and fatigue.
system. Patients commonly have trauma to the bones, muscles, tendons, joints, and ligaments. Orthopedic musculoskeletal physical therapy can increase mobility, relieve pain, and even correct damage to the skeleton. CARDIOVASCULAR AND PULMONARY PHYSICAL THERAPY Cardiopulmonary physical therapy is about enhancing the cardiovascular endurance of patients. Candidates for this type usually have chronic lung diseases or even a history of heart failure. These therapists teach patients different exercises to stimulate the heart to pump more efficiently, including a treadmill, elliptical, or rowing machine; sometimes, resistance training will also improve a patient’s quality of life. Each of these six forms of physical therapy serves its own purpose, protecting a different body part. Educating ourselves on the differences between them is essential to helping us recover.
TAKE A BREAK
Grilled Red Curry Beef Satay With Peanut Sauce
Inspired by StarTribune.com
INGREDIENTS • 1 1/2 lb flank steak • 1/2 cup unsweetened coconut milk • 2 tbsp lime juice • 1–3 tbsp Thai red curry paste • 1 tbsp fish sauce
For sauce: • 1 cup unsweetened coconut milk • 1–2 tbsp Thai red curry paste • 1 tbsp brown sugar • 1 tbsp fish sauce • 1/2 cup creamy peanut butter • 1 tbsp lime juice
DIRECTIONS 1. Freeze flank steak for 30 minutes. Cut crosswise, against the grain, into thin slices. 2. In a medium bowl, whisk together coconut milk, lime juice, curry paste, and fish sauce. Add steak and toss to coat. Cover and chill for 8 hours. 3. In a small saucepan over medium heat, combine coconut milk, curry paste, brown sugar, and fish sauce. Bring to a gentle boil for 3 minutes, stirring occasionally. Add peanut butter and stir until well blended. Remove from heat and add lime juice. 4. Thread the marinated meat onto 12 long skewers. Grill until beef is medium rare, 1–2 minutes per side. 5. Transfer satay to a platter and serve with peanut sauce.
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INSIDE
THIS ISSUE
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Savoring the Sweet Moments of Family
3 Tips for Building Healthy Habits
The Bountiful Benefits of Stretching
The 6 Forms of Physical Therapy Explained
Grilled Red Curry Beef Satay With Peanut Sauce
Essential Steps to Ensure Your Mental Well-Being
r B r
W I T H T
The brain is like a command center for our bodies; it processes everything, from memories to emotions. Our happiness, cleverness, and general well-being require us to take
imperative. It leads to stress and overwhelming perfectionism while harming relationships. It undermines positive self-esteem, confidence, and body image. The cyclical nature of negative self-talk makes it hard to get rid of, often requiring therapy, but cognitive behavioral therapy (CBT) is a standard and effective treatment. AVOID ULTRA-PROCESSED FOODS. Ultra-processed foods aren’t just bad for your heart; they also harm your brain. Hot dogs, sugary sodas, and TV dinners — just a few culprits — harm emotional and cognitive health. One study found that people who eat these things are more likely to have depression and anxiety. Another study correlated high ultra-processed food consumption with an intelligence decline, especially with aging. It’s unclear why ultra- processed foods are so bad for brains, but the leading theory connects it to gut health. Regardless, abstaining from or reducing your intake of these foods is vital to protecting your mental and physical health.
good care of that gray matter. If we give it what it needs, it will serve us well. Here are a few tips anyone can incorporate into their routine to give their brain some TLC.
KEEP THE PHONE OUT OF BED. When you transition from asleep to
awake in the morning, your brain waves steadily transition from alpha to theta to beta. So, don’t reach for your phone when you open your eyes first thing. Doing so interrupts your brain’s essential waking process, resulting in a slew of adverse effects throughout the day, including making it harder for you to think creatively, among other things. STOP NEGATIVE SELF-TALK. We’re our own worst critics. Doubting and discouraging ourselves is easy, but pushing away negative self-talk is
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