By Kamya Keerthivasan

In the hustle and bustle of our daily lives, we often prioritize our physical health, forgetting that mental health is just as crucial to our overall well-being. Specifically, as a high schooler, I’ve experienced both personal impacts on mental health, as well as the impacts on my close friends and family. In recent years, there has been a shift in societal awareness, acknowledging the significance of mental health. It’s no secret that mental health is important, so today, we will discover its preventive care, providing insights and strategies to nurture your mind.

Preventive mental healthcare is the process of adopting habits and practices that promote good mental health, reduce the risk of mental illnesses, and enhance one’s quality of life. Here are a few key aspects to consider:

1.Break the Stigma
In previous years, mental health was deeply stigmatized, so the first step towards preventive mental health is working to break the stigma associated with it. By opening conversations, creating support groups, and understanding one another, a world of difference can be made.

2.Manage Your Stress
In school or in life, stress can always impact us. In fact, chronic stress can lead to the development of various. Certain tips like meditation, yoga, or deep breathing can significantly reduce your stress levels.

3.Balanced Lifestyle
Getting enough sleep, regular physical activity, and a balanced diet aren’t just good for your body; they are just as beneficial for your mind. Exercise, especially, triggers the release of endorphins, the body’s natural stress relievers.

4.Mindfulness and Self-Compassion
Practicing mindfulness, being aware of the present moment without judgement, and being kind to oneself can significantly enhance mental health. One thing that I’ve started implementing into my life is journaling and reflecting about my week in a notebook. It provided a safe space to untangle my thoughts, express my emotions, and gain valuable insights.

5.Seek Professional Support
Don’t hesitate to seek professional help if you are constantly feeling sad, overwhelmed, or anxious. These mental health professionals are trained to provide valuable guidance and support which just might be what you need.

6. Time Management
Balancing work, your personal life, and leisure is critical. Learn to manage your time effectively to avoid burnout and stress. Create a to-do list and complete your tasks in a timely manner- don’t procrastinate!

Preventive mental healthcare practices doesn’t just shield you from mental illnesses; it enhances your overall quality of life. Also, it boosts resilience, improves coping mechanisms, and helps in maintaining emotional equilibrium even in challenging situations

Prioritizing your mental health through preventive care isn’t a; it’s choice; it is a necessity. By incorporating these practices into your daily life, you’re not just preventing mental health issues; you’re caring for your mind, ensuring it remains strong, resilient, and capable of facing life’s challenges. Remember, mental health matters, and your well-being is worth every effort you put into it. So, start today; your mind will thank you tomorrow.

By Kamya Keerthivasan

From the lullabies sung to newborn babies to the songs into which we all pour our hearts while singing, music is such an incredible part of our lives. Music has the power to bring back memories, stir up emotions, and transport us to different worlds. However, music doesn’t only have an emotional impact; it plays a crucial role in the development of the human brain, and here are the reasons why:

• Music Enhances Cognitive Skills
  Much to our surprise, music is a workout for the brain. When children engage in musical activities like singing, playing an instrument, or dancing, they are stimulating various skills.
  One of the most prominent benefits is the enhancement of memory. Learning to play an instrument or recognizing certain musical notes all require memory skills. Music is a cognitive exercise that helps enhance memory retention, which will help in the long run, both academically and socially.

• Music Boosts Literacy and Intelligence
  As many of us know, music is a universal language that conveys emotion and feelings. Listening to and relating to music can help people explore and express their own emotions as well as understand those of other people. This development of emotional intelligence can lead to better interpersonal relationships and empathy.
  Similarly, music can serve as a form of therapy for emotional regulation. When children learn to use music as a form of self-expression, they acquire a healthy outlet for managing stress, anxiety, and frustration, feelings that many people experience daily. Due to this, music can become invaluable in navigating the ups and downs in life.
  
  However, from early ages, babies can hear the difference between sounds, and although it may be surprising, they can identify their mother’s voice from others’ just after a few weeks. So, exposing children to music from a young age will help enhance the child’s intellectual capacity and literacy. Something that many parents have done is sing nursery rhymes to their children, like “Twinkle, Twinkle, Little Star,” and by doing that, they have helped their children identify sounds and patterns. By repeating these exposures, the child has already built a strong foundation for literacy in the future.

• Music Helps Children Build Their Vocabulary
  Learning music often requires understanding the lyrics and meaning of the song, which can enhance one’s language and communication skills. Singing along to popular songs can help with pronunciation, increase vocabulary, and improve general comprehension. We may not think that young children understand the nursery rhymes we sing to them since they are too young; however, they do develop an understanding of them by identifying the stories in the songs. Similarly, music helps foster strong listening skills. As children pay attention to changes in pitch, tone, and rhythm, they develop listening and communication abilities in various scenarios.

However, this does not mean that music makes you smarter. Music simply affects our brain to think in certain ways. In a study done at UGA, adults have been shown to work more quickly on certain spatial tasks after listening to classical music. Why does that happen? Well, it’s because the classical music pathways in our brain are similar to those we use for spatial reasoning. But why not rock music? This is because classical music has a more complex musical structure; this complexity is what aids the brain in solving spatial problems more quickly. This doesn’t mean that other types of music are not good, as all types of music can help develop music-related pathways in the brain, which can positively impact one’s mood.

Music is not just a pleasant pastime; it is a powerful tool for brain development. From cognitive and emotional growth to improved language skills and enhanced creativity, the benefits of music education and engagement go beyond explanation. So, whether you’re a parent looking to nurture your child’s development or an individual seeking personal growth, consider incorporating music into your life.

Sources:
https://www.playgroupnsw.org.au/ParentResources/EarlyChildhoodDevelopment/importance-of-music-toddler-development

https://extension.uga.edu/publications/detail.html?number=C1053-06&title=the-role-of-music-in-brain-development

By Kamya Keerthivasan

In a world where sugary treats are around every corner, I know that it is easy to succumb to the allure of them. From delicious chocolate cakes to a variety of unique candies, the temptations are constantly there. But have you ever stopped to consider the repercussions of indulging in these sugary delights all day?

When I was a child, I remember that eating sweets was the highlight of my day- I loved every second of the sugar-induced euphoria. I constantly used to live in a sweet paradise, or so I thought. Each day, I was hit with a ton of bricks. The sugar rush quickly disappeared and was replaced by a crashing wave of exhaustion and irritability. From a state of entire bliss, I became miserable. While my body was trying to cope with the copious amounts of sugar we had consumed, I can say it wasn’t a pleasant experience.

However, that wasn’t the end of it. Over time, indulging in sweets became a habit, and it took a toll on my health. When I visited my dentist, she discovered that I had developed 8 cavities! Not only did my oral health decline, but also my well-being as there was a feeling of being sluggish after the rush and risk of dire health issues.

It is important to note that my story is not unique. In fact, excessive sugar consumption is a common pitfall that many of us fall into. So why is eating too much sugary foods bad for you?

1. It can cause weight gain: These sugary treats, as well as sugary beverages, often are packed with empty calories, so when consumed in excess, they lead to weight gain and visceral fat accumulation. Currently, the obesity rates in the nation are fairly high and are projected to become higher, and one key factor is sugar consumption.

2. Sugar is “addictive”: The consumption of sugar stimulates the brain with feelings of pleasure and reward, so over consumption of these treats will lead to the development on an unhealthy habit.

3. The Risk For The Development Of Chronic Diseases Increase: The consumption of sugar is tied to various health issues. In specific, they are linked to high blood pressure, type 2 diabetes, heart attack, and stroke, which can all be life-threatening. Therefore, the overconsumption of these treats can lead to dire conditions.

4. The Risk For Cancer Will Increase: There are various factors with excess sugar consumption that relate to the risk of cancer. First, obesity significantly increases one’s risk of cancer. Also, diets high in sugar can lead to insulin resistance and and increase inflammation, which increase the risk of cancer development.

Looking at these potential outcomes from sugar consumption show that overconsumption is serious and can be very harmful in the long run. So, we need to keep track of our consumption and try to reduce our risk of these health issues. But how do we do that?

1. Swap out the soda: Sodas contain a lot of sugar- check the nutrition label if you don’t believe me. Water is so much better, but if you want something sweet to drink, diet drinks can be helpful alternatives.

2. Use less sugar in cooking: Cut back on the amount of sugar you use in cereal, coffee, pancakes, and other foods. Try cutting down the usual amount of sugar you use, then go from there.

3. Compare food labels and use the one with the least added sugars: Natural sugars are healthy, but some products contain a lot of added sugars, so try to avoid them.

4. Substitute: Instead of using sugar in a cooking recipe, substitute it with things like unsweetened applesauce.

There are various ways to cut down on sugars to lead a healthy lifestyle. By no means am I telling you to not eat sugary sweets at all- it’s ok to enjoy them, but on moderation. I know that they can be hard to resist, but understanding the risks and consequences is crucial for maintaining a healthy well-being.

The next time you are tempted to eat the mouthwatering piece of cake, stop and think about about the long-term impact on your health. Your future self will thank you for making the right choice.

Sources:
1. https://www.cdc.gov/obesity/data/prevalence-maps.html
2. https://www.healthline.com/nutrition/too-much-sugar
3. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/tips-for-cutting-down-on-sugar
4. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar