As of July 16, 2022, people have only to press three digits, 988, to reach the U.S. National Suicide Prevention Lifeline when they need help during a mental health crisis.
Research suggests that the pandemic has exacerbated the impacts of loneliness. Additionally, people’s fear of missing out, also known as FOMO, hasn’t decreased even since in-person social gatherings became less frequent. But small daily actions – such as a short walk, break from social media or even a catnap – can add up to have an impact on mental health. Separately, counseling, therapy and medication prescribed by health care providers are effective treatments for those experiencing mental illness.
The Conversation U.S. gathered four essential reads that explore some daily habits and practices that have been shown to improve mental health. These are food for thought, not guidelines or medical advice, but reading these articles could be the first steps toward a healthier lifestyle.
“Several studies have shown that even a five-day or weeklong break from Facebook can lead to lower stress and higher life satisfaction,” she writes. “You can also cut back without going cold turkey: Using Facebook, Instagram and Snapchat just 10 minutes a day for three weeks resulted in lower loneliness and depression.”
Arash Javanbakht, associate professor of psychiatry at Wayne State University, shares the science behind the connection between exercise and mental well-being as well as his personal experience with the positive impacts of physical activity.
“Working out regularly really does change the brain biology, and it is not just ‘go walk and you will just feel better,’” he explains. “Regular exercise, especially cardio, does change the brain. Do not see it as all or none. It does not have to be a one-hour drive to and from the gym or biking trail for a one-hour workout vs. staying on the couch.
“I always say to my patients: ‘One more step is better than none, and three squats are better than no squats.’ When less motivated, or in the beginning, just be nice to yourself. Do as much as possible. Three minutes of dancing with your favorite music still counts.”
People in need of therapy and counseling have long suffered from social stigma around mental illnesses, but these services are vital to protecting and improving our health.
“Decades of research show psychotherapy is effective for alleviating the most common forms of psychological suffering, such as anxiety and depression. But wellness is about more than reducing suffering,” writes Steven Sandage, professor of the psychology of religion and theology at the Boston University School of Theology. “Counseling informed by positive psychology can be effective in improving well-being and increasing such qualities as forgiveness, compassion and gratitude.”
Though it may not always feel plausible or even comfortable, slowing down and allowing yourself a dedicated moment of rest can do wonders for mental well-being, especially when speed and efficiency seem to have become integral to our lives.
“In this 24/7, ‘always on’ age, the prospect of doing nothing might sound unrealistic and unreasonable. But it’s never been more important,” writes Simon Gottschalk, a professor of sociology at University of Nevada, Las Vegas.
“To equate ‘doing nothing’ with nonproductivity betrays a shortsighted understanding of productivity,” he explains. “In fact, psychological research suggests that doing nothing is essential for creativity and innovation, and a person’s seeming inactivity might actually cultivate new insights, inventions or melodies.”
Midlife factors that raise your odds of Alzheimer’s, the effects of coffee on cholesterol, and more health news
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The stigma surrounding substance use disorders and mental health conditions has long dominated how both issues are discussed, and how those who experience these issues are seen. Because substance use disorders and mental illness frequently co-occur, meaning individuals experience both at the same time, increased stigma and stereotypical associations of one condition with the other have colored people’s views of both.
Substance use disorders are a type of mental health condition, a disorder affecting the brain that impacts an individual’s ability to moderate their use of substances. Some of the substances commonly associated with this include alcohol, tobacco and nicotine products, opioids like heroin and oxycodone, stimulants such as methamphetamine and cocaine, and tranquilizers, including Xanax and Valium.
Though they manifest in many different ways, mental illnesses are disorders that disrupt the brain, mood, and behavior, and impact daily life. In 2020, 6.7% (or 17 million) of U.S. adults had both a substance use disorder and at least one other diagnosed mental illness. Those with serious mental illness, or mental illness that significantly impacted daily activities, had particularly high rates of co-occurring substance use disorder with certain substances. Misuse of opioids and tranquilizers, for instance, was roughly 6 percentage points higher among those with serious mental illness than those without a diagnosed mental illness.
Understanding why the two conditions often co-occur relates to recognizing that substance use disorder is a mental health condition, influenced by many of the same factors as other mental illnesses like depression and schizophrenia. Genetics, experiences with trauma or violence, environmental conditions, and many other factors impact how and why substance use disorders and other mental health conditions occur. Decreasing the stigma around both conditions will, according to research, likely make receiving treatment easier.
To explore the factors that influence these conditions, Zinnia Health looked at the connection between mental illness and substance use disorder, citing early 2020 data from the Substance Abuse and Mental Health Services Administration (released in October 2021) and academic studies.
Syda Productions // Shutterstock
The stigma surrounding substance use disorders and mental health conditions has long dominated how both issues are discussed, and how those who experience these issues are seen. Because substance use disorders and mental illness frequently co-occur, meaning individuals experience both at the same time, increased stigma and stereotypical associations of one condition with the other have colored people’s views of both.
Substance use disorders are a type of mental health condition, a disorder affecting the brain that impacts an individual’s ability to moderate their use of substances. Some of the substances commonly associated with this include alcohol, tobacco and nicotine products, opioids like heroin and oxycodone, stimulants such as methamphetamine and cocaine, and tranquilizers, including Xanax and Valium.
Though they manifest in many different ways, mental illnesses are disorders that disrupt the brain, mood, and behavior, and impact daily life. In 2020, 6.7% (or 17 million) of U.S. adults had both a substance use disorder and at least one other diagnosed mental illness. Those with serious mental illness, or mental illness that significantly impacted daily activities, had particularly high rates of co-occurring substance use disorder with certain substances. Misuse of opioids and tranquilizers, for instance, was roughly 6 percentage points higher among those with serious mental illness than those without a diagnosed mental illness.
Understanding why the two conditions often co-occur relates to recognizing that substance use disorder is a mental health condition, influenced by many of the same factors as other mental illnesses like depression and schizophrenia. Genetics, experiences with trauma or violence, environmental conditions, and many other factors impact how and why substance use disorders and other mental health conditions occur. Decreasing the stigma around both conditions will, according to research, likely make receiving treatment easier.
To explore the factors that influence these conditions, Zinnia Health looked at the connection between mental illness and substance use disorder, citing early 2020 data from the Substance Abuse and Mental Health Services Administration (released in October 2021) and academic studies.
Midlife factors that raise your odds of Alzheimer’s, the effects of coffee on cholesterol, and more health news
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More than half of all U.S. adults will receive a mental illness diagnosis in their lifetime, according to the U.S. Centers for Disease Control and Prevention. Many mental health conditions occur together, including depression, anxiety, attention deficit hyperactivity disorder, bipolar disorder, and post-traumatic stress disorder.
Substance use disorder also commonly co-occurs alongside other mental health conditions. Despite the common co-occurrence of substance use disorder and other mental illnesses, one condition does not always cause the other, and experiencing one condition does not always mean a person will develop the other.
Maridav // Shutterstock
More than half of all U.S. adults will receive a mental illness diagnosis in their lifetime, according to the U.S. Centers for Disease Control and Prevention. Many mental health conditions occur together, including depression, anxiety, attention deficit hyperactivity disorder, bipolar disorder, and post-traumatic stress disorder.
Substance use disorder also commonly co-occurs alongside other mental health conditions. Despite the common co-occurrence of substance use disorder and other mental illnesses, one condition does not always cause the other, and experiencing one condition does not always mean a person will develop the other.
Midlife factors that raise your odds of Alzheimer’s, the effects of coffee on cholesterol, and more health news
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Over the last couple of decades, scientists have increasingly come to recognize the influence of genetics on mental illness. Most research indicates that while there is no one specific gene responsible for mental health conditions, thousands of gene variants can have small impacts on mental health.
Similarly, family history and genetics account for between 40% and 60% of an individual’s susceptibility to substance use disorder. Certain genetic factors can predispose people to dependence on certain substances. Genes can also interact to alter one’s behaviors toward risk-taking or reward-seeking, increasing or decreasing the likelihood of trying substances in the first place.
Research has also shown that similar genes are responsible for the risk of mental illness, as well as for substance use disorder, illuminating new ways of understanding the high rates of both issues occurring simultaneously.
Fergus Coyle // Shutterstock
Over the last couple of decades, scientists have increasingly come to recognize the influence of genetics on mental illness. Most research indicates that while there is no one specific gene responsible for mental health conditions, thousands of gene variants can have small impacts on mental health.
Similarly, family history and genetics account for between 40% and 60% of an individual’s susceptibility to substance use disorder. Certain genetic factors can predispose people to dependence on certain substances. Genes can also interact to alter one’s behaviors toward risk-taking or reward-seeking, increasing or decreasing the likelihood of trying substances in the first place.
Research has also shown that similar genes are responsible for the risk of mental illness, as well as for substance use disorder, illuminating new ways of understanding the high rates of both issues occurring simultaneously.
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Traumatic experiences, as well as acute stress, have been shown to have the capacity to alter the brain, particularly the amygdala, hippocampus, and prefrontal cortex (which deal with emotion, memory, and decision-making, respectively). But environmental factors like trauma and stress also have the potential to change genetic expression, bringing out some genetic material that may have previously been dormant. The idea that environmental circumstances can trigger changes in our bodily systems, called epigenetics, also means that mental illness or substance use disorder can sometimes be brought on by traumatic or stressful situations.
Apart from the biological changes stress and trauma can inflict on the body and brain, experiencing traumatic events can cause some to self-medicate in order to deal with psychological distress. Using psychoactive substances to self-medicate can create the risk of developing future mental health conditions, as well as a substance use disorder.
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Traumatic experiences, as well as acute stress, have been shown to have the capacity to alter the brain, particularly the amygdala, hippocampus, and prefrontal cortex (which deal with emotion, memory, and decision-making, respectively). But environmental factors like trauma and stress also have the potential to change genetic expression, bringing out some genetic material that may have previously been dormant. The idea that environmental circumstances can trigger changes in our bodily systems, called epigenetics, also means that mental illness or substance use disorder can sometimes be brought on by traumatic or stressful situations.
Apart from the biological changes stress and trauma can inflict on the body and brain, experiencing traumatic events can cause some to self-medicate in order to deal with psychological distress. Using psychoactive substances to self-medicate can create the risk of developing future mental health conditions, as well as a substance use disorder.
Midlife factors that raise your odds of Alzheimer’s, the effects of coffee on cholesterol, and more health news
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Substance use can change the brain in many of the same areas altered by mental health conditions such as anxiety, depression, impulse-control disorders, and schizophrenia. Psychoactive substances can also bring on symptoms similar to those caused by mental illness, including psychosis, paranoia, hallucinations, altered sleep patterns, mood swings, and increased risk-taking behavior. And if substance use begins before the onset of mental illness, it can increase the risk of developing a mental health condition in predisposed individuals.
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Substance use can change the brain in many of the same areas altered by mental health conditions such as anxiety, depression, impulse-control disorders, and schizophrenia. Psychoactive substances can also bring on symptoms similar to those caused by mental illness, including psychosis, paranoia, hallucinations, altered sleep patterns, mood swings, and increased risk-taking behavior. And if substance use begins before the onset of mental illness, it can increase the risk of developing a mental health condition in predisposed individuals.
Midlife factors that raise your odds of Alzheimer’s, the effects of coffee on cholesterol, and more health news
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Medication-based therapy has proven to be effective for many with both mental health conditions and substance use disorder. With medical supervision, antidepressants, anti-anxiety medications, antipsychotics, and mood stabilizers, among others, can help mediate mental illness symptoms by reducing irregular brain activity, managing physical symptoms like increased heart rate, and changing how compounds like serotonin are used in the brain.
Medication-assisted therapy can also be successful in treating substance use disorder and addiction—particularly when used in conjunction with counseling and behavioral therapy. Medications like methadone can help safely prevent recovering individuals from using substances and can reduce uncomfortable or dangerous withdrawal symptoms.
Daisy Daisy // Shutterstock
Medication-based therapy has proven to be effective for many with both mental health conditions and substance use disorder. With medical supervision, antidepressants, anti-anxiety medications, antipsychotics, and mood stabilizers, among others, can help mediate mental illness symptoms by reducing irregular brain activity, managing physical symptoms like increased heart rate, and changing how compounds like serotonin are used in the brain.
Medication-assisted therapy can also be successful in treating substance use disorder and addiction—particularly when used in conjunction with counseling and behavioral therapy. Medications like methadone can help safely prevent recovering individuals from using substances and can reduce uncomfortable or dangerous withdrawal symptoms.
Midlife factors that raise your odds of Alzheimer’s, the effects of coffee on cholesterol, and more health news
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Behavioral therapies, along with medication-based treatments, can help those coping with substance use disorder and or a mental health condition. Integrated treatments, which involve treating both the substance use disorder and the mental illness simultaneously, are seen as the most effective since they acknowledge the often-intermingled causes and symptoms of the co-occurring conditions.
There are, however, many barriers that keep over half of those experiencing a mental health condition from receiving treatment. Stigma around both mental illness and substance use disorder can make seeking help feel shameful and can inspire fear and real-world consequences for wanting treatment.
Many individuals suffering from a mental health condition or a substance use disorder fear losing a job or being ostracized from their community or family. Another major barrier to receiving treatment is its often-prohibitive financial cost. Stark disparities have emerged in who has access to quality treatment, falling along class and racial lines. While 37.6% of white adults with a diagnosis-based need for mental health or substance use disorder treatment received care, only 22.4% of Latinos and 25% of Black Americans did.
This story originally appeared on Zinnia Health and was produced and distributed in partnership with Stacker Studio.
Dragana Gordic // Shutterstock
Behavioral therapies, along with medication-based treatments, can help those coping with substance use disorder and or a mental health condition. Integrated treatments, which involve treating both the substance use disorder and the mental illness simultaneously, are seen as the most effective since they acknowledge the often-intermingled causes and symptoms of the co-occurring conditions.
There are, however, many barriers that keep over half of those experiencing a mental health condition from receiving treatment. Stigma around both mental illness and substance use disorder can make seeking help feel shameful and can inspire fear and real-world consequences for wanting treatment.
Many individuals suffering from a mental health condition or a substance use disorder fear losing a job or being ostracized from their community or family. Another major barrier to receiving treatment is its often-prohibitive financial cost. Stark disparities have emerged in who has access to quality treatment, falling along class and racial lines. While 37.6% of white adults with a diagnosis-based need for mental health or substance use disorder treatment received care, only 22.4% of Latinos and 25% of Black Americans did.
This story originally appeared on Zinnia Health and was produced and distributed in partnership with Stacker Studio.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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2021 is already shaping up to be a hot year, with warmer than average spring temperatures and hot streaks across much of the continental U.S into June. In May 2021, there were 947 record warm daily high temperatures recorded across the U.S., according to the National Oceanic and Atmospheric Administration (NOAA). Stackerscoured scientific studies, DIY websites, and even American history to come up with 15 ways to stay cool on warm days without AC.
For anyone not living along the northern edges or mountains of the U.S., the dog days of summer feature weeks—if not months—on end of intolerable heat. Sizzling temperatures have been shown to negatively affect memory, reaction time, productivity, moods, and even suicide rates. One study by Harvard University in 2016 tracked students before and after a heatwave and determined that higher temperatures correlated with decreased cognitive function; another by Stanford University in 2018 studied the links between suicide rates and temperature and ultimately theorized that bumps in temperature from now through the year 2050 may correlate with an added 21,000 deaths from suicide.
For the times we can't be in air conditioning 24/7, there are thankfully many low-cost, energy-efficient ways to cool off during summer heat that work and don't involve sitting in a bath of ice water all day. These tricks can make a difference when your attention is required in a classroom or office setting, or if you're working outside and need relief from the hot sun.
Keep reading to see a simple hack for using skin care products to bring down your core temperature, how hot beverages may actually cool you off, and how to up your use of fans to beat the heat this summer.
2021 is already shaping up to be a hot year, with warmer than average spring temperatures and hot streaks across much of the continental U.S into June. In May 2021, there were 947 record warm daily high temperatures recorded across the U.S., according to the National Oceanic and Atmospheric Administration (NOAA). Stackerscoured scientific studies, DIY websites, and even American history to come up with 15 ways to stay cool on warm days without AC.
For anyone not living along the northern edges or mountains of the U.S., the dog days of summer feature weeks—if not months—on end of intolerable heat. Sizzling temperatures have been shown to negatively affect memory, reaction time, productivity, moods, and even suicide rates. One study by Harvard University in 2016 tracked students before and after a heatwave and determined that higher temperatures correlated with decreased cognitive function; another by Stanford University in 2018 studied the links between suicide rates and temperature and ultimately theorized that bumps in temperature from now through the year 2050 may correlate with an added 21,000 deaths from suicide.
For the times we can't be in air conditioning 24/7, there are thankfully many low-cost, energy-efficient ways to cool off during summer heat that work and don't involve sitting in a bath of ice water all day. These tricks can make a difference when your attention is required in a classroom or office setting, or if you're working outside and need relief from the hot sun.
Keep reading to see a simple hack for using skin care products to bring down your core temperature, how hot beverages may actually cool you off, and how to up your use of fans to beat the heat this summer.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Despite one's best efforts to reapply sunscreen as directed, being out in the sun all day can still lead to sunburn and skin damage. The medicinal use of aloe vera to help treat skin ailments can be tracked all the way back to the 4th century B.C. The antiseptic aloe vera is ultimately a wonder plant: In skin care applications it acts as a cleanser, astringent, and moisturizer, and it can stimulate the growth of new skin tissue, while also calming the nervous system. For an extra cooling effect, mix water and aloe vera in ice cube trays, and pop them into the freezer for use when needed.
Alena A // Shutterstock
Despite one's best efforts to reapply sunscreen as directed, being out in the sun all day can still lead to sunburn and skin damage. The medicinal use of aloe vera to help treat skin ailments can be tracked all the way back to the 4th century B.C. The antiseptic aloe vera is ultimately a wonder plant: In skin care applications it acts as a cleanser, astringent, and moisturizer, and it can stimulate the growth of new skin tissue, while also calming the nervous system. For an extra cooling effect, mix water and aloe vera in ice cube trays, and pop them into the freezer for use when needed.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Whether your skincare routine involves multiple products or just one, keeping them in the refrigerator can make for a refreshing reprieve from the heat. Many lotions, serums, sprays, and masks will even keep their potency for longer when kept cold.
Red Confidential// Shutterstock
Whether your skincare routine involves multiple products or just one, keeping them in the refrigerator can make for a refreshing reprieve from the heat. Many lotions, serums, sprays, and masks will even keep their potency for longer when kept cold.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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There is no better way to heat up a home in the summer than by switching on the oven, burners, or toaster oven. Avoid that entirely by grilling outside, eating out, or switching things up with meals that don't require the stove on the hottest days. Salads, cold sandwiches, cold soups like gazpacho, and nori rolls are all great options for hot days.
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There is no better way to heat up a home in the summer than by switching on the oven, burners, or toaster oven. Avoid that entirely by grilling outside, eating out, or switching things up with meals that don't require the stove on the hottest days. Salads, cold sandwiches, cold soups like gazpacho, and nori rolls are all great options for hot days.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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A well-placed bandana that's been soaked in cold water will work wonders to cool you off. Be sure to tie it around a major pressure point (ankles, wrists, neck, or elbows) and it can provide an instant chill.
Galileo30 // Shutterstock
A well-placed bandana that's been soaked in cold water will work wonders to cool you off. Be sure to tie it around a major pressure point (ankles, wrists, neck, or elbows) and it can provide an instant chill.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Strategic placement of fans throughout the home can completely change an indoor climate. Window fans pulling in cooler outside air should be positioned on the first floor of the shadiest, coolest side of the home (most likely in a north-facing window). A fan blowing out the window, which will suck warmer air from inside, should be placed on the sunniest, hottest side of the second floor (or same floor if it's a one-story home or apartment). Ceiling fans should be rotating counter-clockwise (from your vantage point below it)—don't forget to reverse this direction during cooler months!
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Strategic placement of fans throughout the home can completely change an indoor climate. Window fans pulling in cooler outside air should be positioned on the first floor of the shadiest, coolest side of the home (most likely in a north-facing window). A fan blowing out the window, which will suck warmer air from inside, should be placed on the sunniest, hottest side of the second floor (or same floor if it's a one-story home or apartment). Ceiling fans should be rotating counter-clockwise (from your vantage point below it)—don't forget to reverse this direction during cooler months!
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Besides keeping your body hydrated, drinking water helps regulate internal temperatures. Keep your hydration levels topped off throughout the day and evening to ensure heat is being managed most effectively by your most powerful weapon. The American Heart Association recommends drinking water in equal measure to how many ounces of sweat you're expelling—for a high school football player, that can be up to five pounds in one summer practice, or 80 ounces.
Besides keeping your body hydrated, drinking water helps regulate internal temperatures. Keep your hydration levels topped off throughout the day and evening to ensure heat is being managed most effectively by your most powerful weapon. The American Heart Association recommends drinking water in equal measure to how many ounces of sweat you're expelling—for a high school football player, that can be up to five pounds in one summer practice, or 80 ounces.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Hot water bottles are built to keep people warm on cold nights, but they can also serve the opposite purpose. Fill your hot water bottle (or a regular water bottle, if that's what you have) with tap water, put it in the freezer for a few hours, and then sleep with the bottle at your feet. Your feet are one of the most temperature-sensitive parts of your body, so keeping them cool will help the rest of your body stay cool.
mr.kriangsak kitisak // Shutterstock
Hot water bottles are built to keep people warm on cold nights, but they can also serve the opposite purpose. Fill your hot water bottle (or a regular water bottle, if that's what you have) with tap water, put it in the freezer for a few hours, and then sleep with the bottle at your feet. Your feet are one of the most temperature-sensitive parts of your body, so keeping them cool will help the rest of your body stay cool.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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While a west-facing home may be perfect in winter, it makes cooling the house down in the summer a bit more challenging. Stock up on reusable UV window film to keep the sun's harmful rays out and the cool air in (it will also work to keep your home warm in the winter). Tinfoil and space blankets work great for blocking heat from windows, too, and may save you a few bucks.
Chumrit Tejasen // Shutterstock
While a west-facing home may be perfect in winter, it makes cooling the house down in the summer a bit more challenging. Stock up on reusable UV window film to keep the sun's harmful rays out and the cool air in (it will also work to keep your home warm in the winter). Tinfoil and space blankets work great for blocking heat from windows, too, and may save you a few bucks.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Cotton is a great fabric for the summer whether you live in the dry heat of Arizona or humid Florida; this light material allows air to circulate without getting trapped in one place, cooling your body naturally. Other fabrics that can help you fight off the sweat are chambray, rayon, linen, and synthetic blends, and lighter colors are generally cooler than darker colors.
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Cotton is a great fabric for the summer whether you live in the dry heat of Arizona or humid Florida; this light material allows air to circulate without getting trapped in one place, cooling your body naturally. Other fabrics that can help you fight off the sweat are chambray, rayon, linen, and synthetic blends, and lighter colors are generally cooler than darker colors.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Drinking a lot of water is one way to stay hydrated during the summer, but it can also be done through eating foods that have high water content. This includes fruits and vegetables such as melons, cucumbers, lemons, grapes, leafy greens, and berries. Spicy foods prepared with chili peppers are great coolers as well: the chilis increase circulation and cause perspiration. And while ice cream might seem refreshing in the moment, it will only make you feel warmer in the long run—flavored ice is a good alternative.
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Drinking a lot of water is one way to stay hydrated during the summer, but it can also be done through eating foods that have high water content. This includes fruits and vegetables such as melons, cucumbers, lemons, grapes, leafy greens, and berries. Spicy foods prepared with chili peppers are great coolers as well: the chilis increase circulation and cause perspiration. And while ice cream might seem refreshing in the moment, it will only make you feel warmer in the long run—flavored ice is a good alternative.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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It seems counterintuitive, but drinking something hot on a warm, dry day can help to cool a body off. A Thermal Ergonomics Lab study found that drinking a hot beverage increases sweat production, which in turn cools the body off. There's just one caveat—the sweat needs to be able to evaporate in short order. This trick will not work if you're wearing a lot of clothing that can trap sweat or if the scorching day is paired with high humidity.
It seems counterintuitive, but drinking something hot on a warm, dry day can help to cool a body off. A Thermal Ergonomics Lab study found that drinking a hot beverage increases sweat production, which in turn cools the body off. There's just one caveat—the sweat needs to be able to evaporate in short order. This trick will not work if you're wearing a lot of clothing that can trap sweat or if the scorching day is paired with high humidity.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Strategically opening windows at night when the air is coolest and keeping them closed (with curtains drawn!) during the day is one of the most straightforward ways to keep a home cooler in summer months. This method is most effective if you have adequate insulation in the walls to trap the cooler night air inside. Another window trick is to take advantage of convection: When double-hung windows are open, keep them as such at the top and the bottom. Having the top window cracked allows hot air to escape, while the bottom window being cracked will suck in cooler air from outside.
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Strategically opening windows at night when the air is coolest and keeping them closed (with curtains drawn!) during the day is one of the most straightforward ways to keep a home cooler in summer months. This method is most effective if you have adequate insulation in the walls to trap the cooler night air inside. Another window trick is to take advantage of convection: When double-hung windows are open, keep them as such at the top and the bottom. Having the top window cracked allows hot air to escape, while the bottom window being cracked will suck in cooler air from outside.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Plan ahead for hot nights: fold up a top sheet, put it in a bag, and set said bag in the freezer a few hours before bed. When it's time to hit the hay, take the sheet out and lay it on top of you. For a last-minute (slightly messier) iteration of the same technique, before going to bed wet down a top sheet in cold water, wring the sheet out well, and put it over yourself.
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Plan ahead for hot nights: fold up a top sheet, put it in a bag, and set said bag in the freezer a few hours before bed. When it's time to hit the hay, take the sheet out and lay it on top of you. For a last-minute (slightly messier) iteration of the same technique, before going to bed wet down a top sheet in cold water, wring the sheet out well, and put it over yourself.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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In addition to keeping windows closed during the day and open at night, use blackout curtains to trap cool air inside and keep the heat from coming in. They've been said to reduce heat transfer through windows by as much as 24%—that's a lot of degrees when it's sweltering outside.
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In addition to keeping windows closed during the day and open at night, use blackout curtains to trap cool air inside and keep the heat from coming in. They've been said to reduce heat transfer through windows by as much as 24%—that's a lot of degrees when it's sweltering outside.
The Northwest, where millions live without air conditioning, faces record heat wave this weekend
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Pranayama is the practice of breath control—and utilizing it can make you feel noticeably cooler. Two breaths, in particular, that can help are the sitali (“cooling breath”) and sitkari (“sipping” or “hissing”). In the sitali, the mouth is opened into an “O,” and the tongue folded lengthwise into a tube to suck air through. After sticking the curled tongue out almost an inch from the lips, a big breath is drawn in, using the tongue like a drinking straw. This will pull cool air into the diaphragm. After breathing in, the mouth is closed and air slowly exhaled through the nose. The sitkari variation of this breath involves closing the top and bottom teeth together with lips open in a smile. Long, slow breaths are drawn in this position through the teeth and mouth, then the mouth is closed and the breath exhaled slowly through the nose.
Microgen // Shutterstock
Pranayama is the practice of breath control—and utilizing it can make you feel noticeably cooler. Two breaths, in particular, that can help are the sitali (“cooling breath”) and sitkari (“sipping” or “hissing”). In the sitali, the mouth is opened into an “O,” and the tongue folded lengthwise into a tube to suck air through. After sticking the curled tongue out almost an inch from the lips, a big breath is drawn in, using the tongue like a drinking straw. This will pull cool air into the diaphragm. After breathing in, the mouth is closed and air slowly exhaled through the nose. The sitkari variation of this breath involves closing the top and bottom teeth together with lips open in a smile. Long, slow breaths are drawn in this position through the teeth and mouth, then the mouth is closed and the breath exhaled slowly through the nose.
How hot is too hot for human body? Heat, humidity get dangerous faster than many realize
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The summer of 2022 is already shaping up to be a hot one. According to a recent analysis from the National Oceanic and Atmospheric Administration (NOAA), May 2022 ranks among Earth’s top 10 warmest months on record. In June 2022, there were 1,995 record daily high temperatures broken across the U.S., NOAA's data shows. Stacker scoured scientific studies, DIY websites, and even American history to come up with 15 ways to stay cool on warm days without AC.
For anyone not living along the northern edges or mountains of the U.S., the dog days of summer feature weeks—if not months—on end of intolerable heat. Sizzling temperatures have been shown to negatively affect memory, reaction time, productivity, moods, and even suicide rates. One study by Harvard University in 2016 tracked students before and after a heatwave and determined that higher temperatures correlated with decreased cognitive function; another by Stanford University in 2018 studied the links between suicide rates and temperature and ultimately theorized that bumps in temperature from now through the year 2050 may correlate with an added 21,000 deaths from suicide.
For the times we can't be in air conditioning 24/7, there are thankfully many low-cost, energy-efficient ways to cool off during summer heat that work and don't involve sitting in a bath of ice water all day. These tricks can make a difference when your attention is required in a classroom or office setting, or if you're working outside and need relief from the hot sun.
Keep reading to see a simple hack for using skin care products to bring down your core temperature, how hot beverages may actually cool you off, and how to up your use of fans to beat the heat this summer.
The summer of 2022 is already shaping up to be a hot one. According to a recent analysis from the National Oceanic and Atmospheric Administration (NOAA), May 2022 ranks among Earth’s top 10 warmest months on record. In June 2022, there were 1,995 record daily high temperatures broken across the U.S., NOAA's data shows. Stacker scoured scientific studies, DIY websites, and even American history to come up with 15 ways to stay cool on warm days without AC.
For anyone not living along the northern edges or mountains of the U.S., the dog days of summer feature weeks—if not months—on end of intolerable heat. Sizzling temperatures have been shown to negatively affect memory, reaction time, productivity, moods, and even suicide rates. One study by Harvard University in 2016 tracked students before and after a heatwave and determined that higher temperatures correlated with decreased cognitive function; another by Stanford University in 2018 studied the links between suicide rates and temperature and ultimately theorized that bumps in temperature from now through the year 2050 may correlate with an added 21,000 deaths from suicide.
For the times we can't be in air conditioning 24/7, there are thankfully many low-cost, energy-efficient ways to cool off during summer heat that work and don't involve sitting in a bath of ice water all day. These tricks can make a difference when your attention is required in a classroom or office setting, or if you're working outside and need relief from the hot sun.
Keep reading to see a simple hack for using skin care products to bring down your core temperature, how hot beverages may actually cool you off, and how to up your use of fans to beat the heat this summer.
Exercising with loved ones is one way to support mental well-being. Commercial Eye/The Image Bank via Getty Images
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