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Koshma Eswaramoorthy

Loneliness Is a Public Health Challenge Too

Loneliness Is a Public Health Challenge Too

by Koshma Eswaramoorthy · Mar 29, 2021

One year ago, when the pandemic first took its stronghold, social distancing was a buzzword referring to the measures we must take to prevent community spread. However, almost within a month, people were urged to use the term “physical distancing.” Even if the term did not quite catch on, why was this so significant? Humans are social creatures and living in communities is an important part of our wellbeing. Social distancing seemed to imply we needed to quit engaging with the rest of society and distance ourselves, well, socially. 

Physical distancing, on the other hand, allows for social activities and even encourages interacting with others safely. For instance, online communication is meant to be a substitute for in-person gathering. Meeting with friends with masks on but at a safe distance of at least 6 feet apart is not  beyond the bounds of physical distancing. Even this small change in wording has a considerable effect on how we interact with the world. Despite the efforts to change the way we frame the safety measures taken in the pandemic, loneliness has been a common, shared experience amongst all ages. Older teens and young adults have been hit the hardest by the loneliness epidemic. Some reports even say that the rate of loneliness amongst younger generations is higher than that of older generations, reversing the pre-pandemic trend.

Currently, many people seem to be going through cycles of social withdrawal and social activity,  and many factors influence how people feel about interacting with others right now. 

One fellow undergraduate student expressed their feelings about social reintegration. “I recently met up in person with exec board members for my club, but I was more worried about how to interact with them in person than I was excited.” Schools and universities are more than just educational institutions. They serve a larger role by acting as a point of transition to larger society. For some students, school is the center of their social support network. This link has essentially been broken in the age of virtual learning and stay-at-home orders. 

Additionally, loneliness itself is difficult to define. However, it can be best summarized as “the feeling of being alone, regardless of the amount of social contact.” In this case, online communication may not be sufficient to reduce these feelings of social isolation. 

Another undergraduate echoed similar sentiments about the use of online communication platforms as a replacement for in-person activities. “Many of my friends always wanted to call on Zoom in the beginning, but it always felt forced since we usually had nothing new to add. I think a lot of us realized how much of being friends came from spending so much time together” they said. In fact, in a recent survey by ValuePenguin, 10% of respondents said video chats only make them feel lonelier.

The effects of loneliness do not end at just simply feeling disconnected from society. According to the CDC, social isolation also results in a greatly increased risk of premature death from all causes, not unlike the risk from smoking, obesity, and physical inactivity. In addition to this, it is associated with higher rates of mental illnesses. Due to COVID-19-related distancing, about 25% of women and 30% of men report feeling lonely when they would not otherwise.

To combat these feelings of loneliness and the accompanying feelings of disconnection from society, you can cope in healthier ways:

  1. Find a new hobby you truly enjoy that focuses your attention on one thing.
  2. Keep your body physically active and exercise regularly.
  3. Sleep at the same time each night in order to get consistent rest. 
  4. Engage with small groups of people in a physically distanced setting.
  5. Take frequent breaks from upsetting news and social media scrolling.
  6. Seek help if you feel extremely overwhelmed.

A trap to avoid falling into, especially in the age of social media, is the idealized or stereotypical “self-care.” We tend to perceive self-care to be limited to the posts we see, when actually it looks different for everyone. The one thing that has helped me the most in truly finding peace in an activity is to remember that I am doing this for myself and not anyone else. For some people, this might actually look like a spa day with face masks and warm baths. But for me, a self-care night means cooking dinner with my sister and eating it over our favorite k-drama. 

While it’s important to “distance,” that doesn’t mean we need to become socially disconnected from our community. Ironically, in the epidemic of loneliness, we are not alone. We need each other more than ever to get through these challenging times.

Featured Image by Nikita Ermakov

Filed Under: BLOG, HEALTH, LOVE, LIFE AND IDENTITY

Understanding Your Cycle’s Effects on Sleep

Understanding Your Cycle’s Effects on Sleep

by Koshma Eswaramoorthy · Sep 24, 2020

Have you felt tired or restless a few days before your period? Have you been noticing that sleep is evasive no matter how tired you are? Well, rest assured, you are not alone. According to the Sleep Health Foundation, up to 7 in 10 women say that their sleep changes just before their period (3 to 6 days before the period starts). Sleeping is a time when your body finally gets a chance to refuel for the next day. Disrupted sleep for 3 to 6 days at a time becomes a significant problem that may begin to affect other aspects of your life. However, by understanding the effect your cycle has on your sleep patterns, you may be able to anticipate and address these problems.

Disturbed sleep can be associated with premenstrual syndrome (PMS). While sleep and PMS symptoms vary greatly between individuals, there is a basic set of guidelines to keep in mind as you learn about your unique sleep and menstrual cycles.

As with most things, sleep and your cycle are unique to you and your body.. The best way to understand your body is to keep track of your mood, sleep cycle, and other symptoms. Tracking allows you to find what works for you and what doesn’t. It also makes it easier to notice any abnormalities early and you will have a record if  you visit your doctor.

How does premenstrual syndrome (PMS) affect your sleep?

  • Hormone changes (significant drops in Progesterone levels)
  • Reduced REM sleep
  • Harder to fall asleep and stay asleep
  • Increased anxiety and stress
  • Restless on the days leading up to your period

How to track your sleep and your cycle:

Tracking tools can help you identify the changes your body goes through in a full cycle by recording your holistic health data. There are multiple ways to track your period, and you should pick one that works best for you.

Use an app on your personal device. Pictured below is the Flo Period tracker app which — after comparing multiple options — I found to be the best free option to keep track of everything related to your menstrual cycle. You’re able to pick from a variety of default options to describe your mood, symptoms, and more. These could all be factors that play a role in your menstrual cycle and ones that consequently affect your sleep. The tracker also has an added bonus of predicting the start of your next cycle so you won’t be caught off-guard!

What Are the Best Period Tracking Apps for Android and iOS Devices?

Note: If you want a simpler tracker, your phone’s built in health app will likely also contain a way to record your period.

Use a bullet journal or chart. If you don’t feel like using technology to keep track of your period, you can always go old school and put pen to paper. Below is a list of some questions you should ask yourself each day. It’s important to be as honest as possible with yourself. This list is not extensive, so feel free to modify it to your needs.

  • How do I feel today? 
  • How much exercise have I gotten?
  • How much sleep did I get last night? Do I feel well-rested or tired?
  • When did my period start and end?
  • How heavy is my period and are there any abnormalities? 

You could also further customize your list to include medications, birth control, productivity levels, stress levels, caffeine/alcohol intake, etc.

How can you combat these changes in your cycle?

Consuming caffeine just before and during your period can cause vasoconstriction (the narrowing of blood vessels) which can worsen period symptoms. Try and cut down on caffeine during your period to avoid sleep disruptions as a result of generalized discomfort.

Regular alcohol consumption during periods can cause large fluctuations in your hormones (especially estrogen, progesterone, and testosterone). Cutting out alcohol during your period also increases your risk for PMS and reduces your chance of dehydration!

Featured Image by middlehouse

Filed Under: BLOG, HEALTH

STIs 101

STIs 101

by Koshma Eswaramoorthy · Mar 23, 2020

We are warned continuously about STIs and told to take all possible precautions to avoid contracting them. However, beyond the general information conveyed in brief public health advertisements, we are rarely taught comprehensive information about STIs. As such, many people have cobbled together pieces of knowledge from miscellaneous sources, but do not have a complete understanding  of STIs. Hopefully, this article can fill some gaps and some common questions and misconceptions.

Common STIs

STIs can be caused by a wide variety of organisms, including viruses, bacteria and protozoa. They can be transmitted through risky sexual behaviors such as unprotected vaginal, anal, or oral sex. However, it can also be transmitted through contact with infected body fluids or infected skin membranes. 

Some of the most common STIs are:

  • Chlamydia (caused by bacteria)
  • Genital herpes (caused by viruses)
  • Genital warts or human papillomavirus (HPV) (some types of HPV can cause cervical cancer in women)
  • Gonorrhea (caused by bacteria)
  • Hepatitis B (caused by viruses)
  • Syphilis (caused by bacteria)
  • Trichomoniasis (caused by bacteria)
  • Human immunodeficiency virus (HIV), which causes AIDS. 
  • Other infections that may be sexually transmitted as well: hepatitis A, cytomegalovirus, molluscum contagiosum, Mycoplasma genitalium, hepatitis C, and possibly bacterial vaginosis.
  • Scabies and pubic lice (sexual contact)

STIs caused by viruses usually cannot be cured, but treatment is still possible. Bacterial STIs can occur multiple times but they can usually be cured. Chances of recovery are significantly improved if you get tested and treated within 48 hours of a known contact with an infection

Risks

  • Your age: Babies and older adults are at higher risks for most diseases, but STIs tend to most commonly occur in young adults.
  • Your overall health: People with pre-existing conditions like heart disease, cancer, HIV, etc. could have a higher risk.
  • Medications you take: Certain medications can cause symptoms or make them worse. 
  • Recent health events: Having other STIs, such as genital herpes, can increase your risk of HIV. 
  • Your health habits and lifestyle: Eating and exercise habits, smoking, alcohol or drug use, sexual history, and travel can all influence risk.

Symptoms and Treatments

The biggest question anyone might ask about STIs is,“How do I know if I have one?” There are some common symptoms that you should watch for. Symptoms differ between women and men. However, in women, the following symptoms are usually the most common:

In females, symptoms may include:

  • New vaginal discharge
  • Pain or burning when urinating
  • Pain in the pelvis or lower belly
  • Itching, tingling, burning, or pain in the genital or anal area
  • Sores, lumps, blisters, rashes, or warts in the genital or anal area.
  • Sores in the mouth or throat

If you happen to have experienced any of these symptoms recently, seek treatment as soon as possible or the direction of a healthcare provider. Certain actions, such as further sex, could aggravate an infection more. Some symptoms may not be as severe in some people as in others. In fact, some STIs are frequently asymptomatic. So, take precautions to not further spread infection until it has been cleared. It is safest to get tested even if symptoms do not become immediately apparent. Depending on your sexual activity, getting tested every 3 to 12 months or every time you switch partners is a good rule of thumb.

Prevention and Communication

If you are sexually active, ensure safety to the best of your ability. Make sure all of your immunizations are up to date and have safer sex. Although condoms are not 100% effective in protecting you from all STIs, they significantly reduce the chance of infection. Additionally, some STIs may take months before they test positive, so it is important to communicate openly with your partner about STIs. It is one of the best ways to prevent its spread.

Despite the stigma, it is important to talk to your partner about getting tested before you start having sex. Some ways to start the conversation would be:

  • “I think it is important for us to be honest with each other.”
  • “This is difficult to talk about, but I care about you and I think this is important.”

Further  questions you can ask your sexual partner would be:

  1. Have you ever been tested for STIs? 
    1. If not, how do you feel about getting tested together?
  2. When was your last HIV test?
  3. Are you currently involved with anyone else?

It is normal to be worried about a partner’s reaction as there is often a stigma surrounding the issue, but assure them that you have the right intentions in mind. Support each other by getting tested together and stay healthy by engaging in sexual activities safely! Stay calm and know your facts when dealing with this topic. Just remember, communication and prevention go hand-in-hand. 

 

Featured Image: Mengxin Li for AARP

Filed Under: BLOG, HEALTH

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