There is a difference between financial literacy and capability. Financial literacy is understanding finances whereas financial capability is utilizing this knowledge into daily behavior and attitude. In a study from 2021 conducted at Derry Credit Union, the largest credit union in Northern Ireland, utilizing financial apps to track and analyze user finances showed improvement in the users’ financial understanding (1). They analyzed app users and people who opted to not use the apps over a period of time and asked them questions regarding their financial situation and literacy. Over time, they found users’ financial literacy increased, their confidence in their own financial tracking abilities increased, and lastly their ability to manage unexpected expenses increased (1).

Most financial apps are not designed to improve financial literacy, but utilizing those resources helps in the decision-making process to enhance the user’s financial confidence (1). Start by simply using an app to track income and expenses, or in other words: budgeting. From there, try to see where expenses can be cut to maximize income. Using this newly increased income, build a cushion to fall back on for any unforeseen circumstances and for future planning as well. Being able to budget effectively is the sign of a financially capable person (1). There are a plethora of available financial apps that help people of all financial situations. Utilizing the apps increases financial literacy, but being able to apply the use of the app to a lifestyle increases financial capability. 

References:

1. French D, McKillop D, Stewart E. Personal finance apps and low-income households. Strategic Change, https://onlinelibrary-wiley-com.huaryu.kl.oakland.edu/doi/10.1002/jsc.2430. Published July 8, 2021, Accessed April 2, 2023. 

The article “Volunteering and Subjective Well-Being in Midlife and Older Adults: The Role of Supportive Social Networks” looks at the impact that volunteering has on an individual’s subjective well-being due to the stronger social networks that people who volunteer are perceived to have (1). This study was conducted by mailing participants self-reported questionnaires which had participants rate their feelings about certain variables that pertain to social wellness such as life satisfaction, social support, and physical health. The main findings of this study showed that people who volunteer have higher life satisfaction and greater amounts of social exchanges than those who do not. This is due to the greater availability of social support these individuals have. 

Whether it is coaching a youth sports team or serving food at your local soup kitchen, volunteering is a great way to give back to your community and help those in need. Volunteering is also beneficial to you as it provides an opportunity to develop new skills and make friends. Past research has shown that volunteering is correlated with having more social ties, more positive social interactions, and more social support available (1). Volunteering can also improve your social health by expanding and strengthening your social network. A social network is “a social structure made of individuals or organizations that are formed through a common interdependence such as friendship, family, common interests, or work” (2). A strong and supportive social network is vital to an individual's social wellness as it provides companionship and support which reduces loneliness, stress, and increases self-esteem and life satisfaction. Volunteering can also benefit your social health as you age. A longitudinal study in 2016 followed a cohort of adults aged 57-70 five years after retirement and found that the number of social ties that an individual has tends to decrease in retirement (3). Through volunteering you can nurture a newfound social identity and sense of purpose. To get involved at Oakland University there are a ton of campus organizations you can contact such as the Leadership and Volunteer Center, Office of Student Involvement, and OUCARES.

References: 

1. Pilkington PD, Windsor TD, Crisp DA. Volunteering and Subjective Well-Being in Midlife and Older Adults: The Role of Supportive Social Networks. The Journals of Gerontology: Series B. 2012;67B(2):249-260. doi:10.1093/geronb/gbr154 

2. Masic I, Sivic S, Toromanovic S, Borojevic T, Pandza H. Social networks in improvement of health care. Materia Socio-Medica. 2012;24(1):48-53. doi:10.5455/msm.2012.24.48-53

3. Patacchini E, Engelhardt G. Work, retirement, and social networks at older ages. Social Science Research Network. 2016. doi:10.2139/ssrn.2867594 

Mental wellness, which is one of the dimensions of health, influences so much of your life. Many individuals have used the process of meditation to improve the health of their minds, and recent research on a certain technique has found positive results. One study focused on a meditation technique called “The Work”, which has the goal of allowing an individual to understand what is causing them stress. The results discovered that, based on multiple assessment tools, individuals' levels of happiness went up and depression went down (1). 

“The Work” technique may be a great tool for some to increase the health of this dimension. “The Work” concept is based on the belief that if we believe our stress-causing thoughts, we cause ourselves suffering, but if we don’t believe our stress-causing thoughts, we will not suffer. This technique involves being aware of stressful or negative thoughts, but learning to also view them from a lens of reality (1). This technique can be easily implemented in daily life, keeping a journal or even a note on your phone to document your stressors. It can be helpful to set reminders to write down your stress-causing thoughts, or slow down to really consider your thoughts and reframe the scenarios from potentially negative to neutral or even positive. 

References:

1. Smernoff , E., Mitnik, I., Kolodner, K., & Lev-ari, S. (2014, October 22). The effects of "The work" meditation (Byron Katie) on psychological symptoms and quality of life-a pilot clinical study. Science Direct. Retrieved April 5, 2023, from https://www.sciencedirect.com/science/article/pii/S1550830714002067 

The consumption of whole grains in a well-balanced nutritional diet has been shown to be positively associated with gut microbiome health and immune health, which can ultimately reduce inflammation and help reduce risk for chronic disease (1). In a study of 81 individuals who underwent an eight week personalized diets based around either whole grain or refined grain-based foods, the individuals who consumed more whole grains were shown to have improved gut microbiome activity and overall immune health.1 In addition, the whole grain group increased their insoluble fiber and short chain fatty acids intake, which are associated with healthy gut microbiomes in contrast to refined grain group (1). Overall the consumption of whole grains has been shown to help with overall health of the immune system and gut health, therefore individuals should try to incorporate more whole grain food options into their diet and reduce refined grain. 

How can we start incorporating more whole grains into our diet? Start looking at food labels when grocery shopping and choose options with ‘whole grain’ as the first or second ingredient. Or including unprocessed whole grains like barley, brown rice, and whole grain oatmeals in meals. You can start incorporating whole grain food options in your kitchen to replace refined grains, such as buying whole wheat flour for baking or whole wheat bread to make sandwiches (2). You can also use rolled oats or crushed whole-wheat bran cereal in recipes instead of dried breadcrumbs (2). There many ways to incorporate whole grains to contribute to a healthy diet.

References: 

1. Vanegas SM, Meydani M, Barnett JB, et al. Substituting whole grains for refined grains in a 6-WK randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults. The American Journal of Clinical Nutrition. 2017;105(3):635-650. doi:10.3945/ajcn.116.146928 

2. The whole truth about whole grains. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole -grains/art-20047826. Published December 10, 2022. Accessed April 12, 2023. 

A study done in 2015 set out to uncover the relation between recognition of active listening and activation of the reward system. Participants of the study were asked to relay personal experiences in short videos, and at a later date, the participants observed evaluators assess their stories, and scored their impressions of the evaluators. The assessments were grouped into evaluators that displayed active listening and those who did not. Functional magnetic resonance imaging, fMRI, was done on the participants while they observed the assessments. The study found that participants scored evaluators who showed active listening significantly more positively than those who did not and were more willing to cooperate with evaluators who demonstrated active listening. Furthermore, areas in the brain that are responsible for our reward system and regulating our emotions were enhanced in participants engaging with an active listener, demonstrating the impact of active listening (1).

 Working on our active listening can greatly improve the experiences we offer to those around us. This is just one way to work on our social wellness, which is how we connect with the people we surround ourselves with and our community (2). A physician communication expert, Kenneth H. Cohn, advises us to maintain eye contact, remove any judgment and physical barriers between us and the speaker, display engaging body language, keep arms uncrossed, and most importantly be mentally present to what the other is relaying to us, all of which are important active listening skills (1). Regardless of the situation, active listening can be beneficial in all circumstances whether at work, home, or in other social gatherings, and it is an effective strategy for good communication between peers.

References:

1. Kawamichi H, Yoshihara K, Sasaki AT, et al. Perceiving active listening activates the reward system and improves the impression of relevant experiences. Social Neuroscience. 2014;10(1):16-26. doi:https://doi.org/10.1080/17470919.2014.954732

2. Seven Dimensions of Wellness | Wellness Education | Students - Wilfrid Laurier University. students.wlu.ca. https://students.wlu.ca/wellness-and-recreation/health-and-wellness/wellness-education/dimensions.html#:~:text=Wellness%20is%20commonly%20viewed%20as

3. Developing Effective Communication Skills. Journal of Oncology Practice. 2007;3(6):314-317. doi:https://doi.org/10.1200/jop.0766501

Mental wellness can be defined as when one’s mind functions in a way so that it creates a positive impact on physical and social well-being (1) Upon reviewing a research study focusing on how short, practical meditation practices affect cognitive functioning in non-experienced meditators ages from 18 to 45, researchers found that daily meditation has positive effects on decreasing negative mood state and anxiety levels and enhancing attention and working memory (2). 

Meditation is something that we all can do, no matter your experience level. To learn more about meditation, you can visit https://mckinley.illinois.edu/health-education/stress-management/relaxation-techniques, or follow these steps to get started:

1. Take a seat in a quiet place and set a time limit for ten minutes

2. Take slow, deep breaths. 

3. Let your mind observe your breaths and have kind thoughts

4. Prepare yourself to finish with gratitude

References: 

1. What is Mental Wellness, Understanding Mental Wellness, Singapore Association for Mental Health https://www.samhealth.org.sg/understanding-mental-health/what-is-mental-wellness

2. Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res. 2019 Jan 1;356:208-220. doi: 10.1016/j.bbr.2018.08.023. Epub 2018 Aug 25. PMID: 30153464.

Environment wellness can be defined as a person having nature exposure thereby promoting physical and mental well-being (1). In a review of a research studying the relationship between spending time in nature for 120 minutes per week and the benefits for health and wellness, researchers have found that compared to no weekly nature exposure, weekly nature contact increased the likelihood of reporting good health or high well-being (2).

Nature is all around us. Spending 2 hours a week in nature can be enjoyably accomplished by setting aside just 20 minutes per day. Oakland University offers a trail loop with a distance of 6.5 miles, beginning at the Rec Center. No matter if you take a quick lunch break walk, or go on a leisure trail walk, it would be a great advantage to enjoy what nature has to offer for your physical and mental well-being. 

A map of the trail on campus can be viewed here: https://www.oakland.edu/Assets/upload/docs/Rec/6.5Trail.pdf 

References:

1. Environmental Wellness, Employee Wellness Program, Newport News, https://www.nnva.gov/2585/Environmental-Wellness.

2. White MP, Alcock I, Grellier J, Wheeler BW, Hartig T, Warber SL, Bone A, Depledge MH, Fleming LE. Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Sci Rep. 2019 Jun 13;9(1):7730. doi: 10.1038/s41598-019-44097-3. PMID: 31197192; PMCID: PMC6565732.

A recent study looked at the evolution of life habits and sleep caused by adjustments in college students’ lifestyle due to COVID-19. The article investigated 164 students’ experiences before and after COVID-19 through a survey. They found that outdoor activity hours, daily coffee intake, monthly drinking hours, private meetings per week, daily snack intake, electronic device, and weekly delivery food orders show a negative impact on the quality of sleep and mental health (1).  

This study can be applied to anyone whose lifestyle has changed since the pandemic. The article highlights the importance of physical health by increasing the frequency in outdoor activities, which regulates the exposure to natural light and can help the physiological rhythms and improve sleep quality.  Another suggestion is to lower your exposure to electronic devices, because  artificial lighting can affect sleep quality by disrupting the biological rhythms of our bodies. The last suggestion is to improve irregular eating patterns, by avoiding food later at night since it had a negative correlation with sleep quality (1).  

References: 

1. Lee, Hyejoo et al. “A Study on the Changes in Life Habits, Mental Health, and Sleep Quality of College Students Due to COVID-19.” Work (Reading, Mass.) 73.3 (2022): 777–786

Being more socially connected leads to improvements in physical health. A social systems approach has been used to analyze the relationship between social relationships and physical health. A social systems approach is an approach that looks at multiple interconnected pieces that influence a certain topic that the researcher is interested in (1). For example, in the case of social relationships and physical health, a recent research article looked at how a person’s community, family, peers, culture, and societal norms influence their perception and formation of social relationships. The main findings of this research article were that people who are more socially connected tend to live longer and being more socially connected has a positive influence on health (1).

A key aspect of a social relationship is that the people in the relationship equally impact the behavior of one another. Feeling socially connected can depend on the relationships formed with others, a person’s perception of feeling supported or included by others, and the quality of the relationships formed. On the other end of the spectrum, feelings of loneliness, being isolated from others, or not having strong relationships with others can have negative health impacts. Based on these findings, it is important that people seek out forming relationships that are mutually impactful for all people in the relationship (1). 

To connect with others at OU, check out the employee wellness programs on campus: https://myrecwell.oakland.edu/Program/GetProducts?classification=6801aae4-2ef0-4187-a12b-628b28012358

References:

1. Holt-Lunstad J. Why social relationships are important for physical health: A systems approach to understanding and modifying risk and protection. Annual Review of Psychology. 2018; 69: 437-458. https://doi.org/10.1146/annurev-psych-122216-011902

The definition of environmental health looks at how our surroundings contribute to our own well being (1). One particular study examined the effects that different environments had on the Mindfulness-Based Stress Reduction method, a therapeutic program that uses mindfulness training to actively reduce stress levels,  in 99 participants (2). The study found that those who were placed in a natural outdoor environment for one hour a week had better mental health and well being outcomes than those who were placed in indoor environments. The study further concluded that the participants placed in outdoor natural environments had more of a sustained improvement even after the intervention than those in the other environments. 

This leaves the question as to how someone can actively exercise environmental wellness in their daily routine. There are in fact many different ways in which one can do so, and a lot of them are both time efficient and actively engaging. Some of these suggestions include: 

• Planting/gardening: By spending time in your yard planting flowers or tending to your herbs, you can reduce your stress and improve your mental health (3).

• Unstructured (spontaneous) camping: Camping that involves little advanced preparation stimulates a peaceful, stress reducing environment (4).

• Stop and listen: Taking time to listen to nature sounds can improve cognitive function (5).

References:

1. Environmental wellness. Environmental Wellness | Newport News, VA - Official Website. (n.d.). Retrieved April 10, 2023, from https://www.nnva.gov//2585/Environmental-Wellness#:~:text=Definition%20of%20Environmental%20Wellness%20Environmental%20wellness%20is%20having,environment%20%28both%20in%20and%20out%20of%20your%20workspace%29 

2. Choe, E. Y., Jorgensen, A., & Sheffield, D. (2020). Does a natural environment enhance the effectiveness of mindfulness-based stress reduction (MBSR)? examining the mental health and wellbeing, and nature connectedness benefits. Landscape and Urban Planning, 202, 103886. https://doi.org/10.1016/j.landurbplan.2020.103886 

3. Genter, C., Roberts, A., Richardson, J., & Sheaff, M. (2015). The contribution of allotment gardening to health and wellbeing: A systematic review of the literature. British Journal of Occupational Therapy, 78(10), 593–605. https://doi.org/10.1177/0308022615599408

4. Morrow, R., Rodriguez, A., & King, N. (2017). Back to basics: Can unstructured camping promote wellbeing? Therapeutic Communities: The International Journal of Therapeutic Communities, 38(1), 49–56. https://doi.org/10.1108/tc-08-2016-0016 

5. Van Hedger, S.C., Nusbaum, H.C., Clohisy, L. et al. Of cricket chirps and car horns: The effect of nature sounds on cognitive performance. Psychon Bull Rev 26, 522–530 (2019). https://doi.org/10.3758/s13423-018-1539-1 

The effect of stress on physical and emotional health have been studied for quite some time. For example, for college students, it is reported that the most frequent stressors are changes in sleeping, eating habits, taking on responsibilities, multitasking, financial difficulties, and social stressors (1). A research study looking at stress management techniques and included forty-two participants, including twenty-four students enrolled in a stress management course and for a comparison group 18 students enrolled in a developmental psychology course. The stress management course included yoga, mindfulness hiking, and equine-assisted learning activities. The main findings of this study were that students in the stress management course reported lower levels of stress at the end of the semester than the students enrolled in the developmental psychology course (1). 

Even if you are not a student - researchers have found that yoga, mindfulness hiking and equine-assisted learning reduces stress. Here are some ways you can reduce your stress this week: 

1. Take a yoga class at the OU Rec Center

2. Be more mindful - Take a 45-minute walk in nature with a focus on your breathing, paying attention to negative thoughts, and writing journal notes after your hike. 

3. Equine-assisted activities - These activities include working outside in nature with horses, focusing on your inner experience and being mindful of your physical and emotional responses during the experience (1). If you do not have access to horses - here’s an extra excuse to spend time with your favorite pet!

References:

1. Morgan BM. Stress Management for College Students: An Experiential Multi-Modal Approach. Journal of Creativity in Mental Health. 2017;12(3):276-288.  doi:10.1080/15401383.2016.1245642