Wealth of Health


Teenager sleeping with phone


Each age group needs a different amount of sleep to work and function the best throughout the day. Newborns and three-month-olds should get fourteen to seventeen hours of sleep a night. The amount of sleep that’s necessary narrows the older one gets. Four-to-eleven-month-olds need twelve to fifteen hours. Toddlers should get eleven to fourteen hours. Elementary schoolers require nine to eleven; teenagers demand eight to ten. Adults ought to get seven to nine hours, and our elders should be getting seven to eight.

I bet most students would agree with me that with all the activities high school students are involved in, it is not easy for them to get as much sleep as they need. High schoolers should be getting eight to ten hours of sleep. However, on school nights most students get approximately six-and-a-half hours. Only fifteen percent of students actually get as much as eight hours of sleep a night. That is why most of us are zombies in the morning.

The lack of sleep for teenagers has a negative effect on their lives. Many students who do not get enough sleep are less motivated to work in school and after school. They are also more likely to make irrational decisions, such as starting to drink and do drugs; or they put themselves at risk, such as driving to school, work, or home when they are so tired they have to force themselves to stay awake. Approximately six thousand fatal car crashes occur each year due to drowsy teenage drivers.

Here are some tips for getting a better, longer sleep. You should have a relaxing nighttime routine so that you can unwind from a long day. Not having any caffeine up to four hours before bed will also help, as will having a regular exercise routine and diet. In addition, you should not ruin your sleep schedule on weekends by sleeping in too long. You can achieve this by only sleeping in a maximum of two hours later than you would on a school morning. By following just these simple steps to get the optimal amount of sleep, you will feel less groggy in the mornings and more energized throughout your day.


Contributing writer,

Lily Bulman


In the United States alone, about 25.7 million people have asthma. As far as medical conditions go, it’s seen as minor and is commonly overlooked. Many people don’t even know that an asthma attack can be fatal. According to aafa.org, The Asthma and Allergy Foundation, ten Americans die from an asthma attack a day. Asthma may be common, but that doesn’t mean it’s insignificant.
    People who’ve never experienced an asthma attack usually sum it up as just having a hard time breathing. Yes, an asthma attack in its most innocent sense is that, but people who have experienced it firsthand would never describe it so nonchalantly. According to healthtalk.org, asthma suffers compare it to ‘breathing through a straw’ or in worse circumstances: ‘suffocating’, ‘choking’, or ‘drowning’.
    The most important thing to know is how to help someone who is having an asthma attack. First, you must understand the signs of an asthma attack. The most common sign people know is coughing and wheezing. Sometimes there are less obvious signs though. Blue or gray hue to the fingers or lips, trouble speaking, or difficulty doing simple tasks are other warning signs.
    After identifying the person is suffering from an asthma attack, you and the person you’re trying to help must remain calm. Next, help the person sit up. If the asthma suffer is a friend and you know their asthma tigger, immediately eliminate it from the room. If you don’t know the trigger, try asking. Then follow the emergency plan. Sometimes this is as simple as following the directions on the person’s inhaler.
   Lastly, decide whether the attack is severe enough the sufferer needs medical attention. According to everydayhealth.com, signs of a severe asthma attack include “...skin that looks sucked in between the ribs and on the neck, a bluish discoloration of the lips, and a continuing struggle to breathe several minutes after using a rescue inhaler.”
      It’s important to remember that asthma isn’t as minor as it’s sometimes assumed to be. With so many people in the United States having the condition, the odds are people at your own school have it. Knowing the above steps and symptoms could save someone’s life.

- Contributing Writer-

Mackenzie Hill

Red walking ticking time bomb avoiding anger



Your heart pounds like a drill into your chest, you can feel every nerve in your body tense, your brain is twirling around in knots as the words try to spew from your mouth. Sounds familiar right? At least it should, anger is one of the most common emotions to experience. 

When you get hostile or angry you body goes into “fight or flight”, in which you either fight back or run away. In turn, your body will release cortisol and adrenaline which speeds up your breathing and heart rate. Your blood vessels tighten, your blood pressure rockets, and your energy explodes. While occasional anger can be healthy and/or normal, too much can have negative effects. 

When anger becomes an everyday or constant emotion, the chemicals released can wreak havoc on the artery walls of your heart. This can result in heart disease and other heart related issues. Not to mention, when anger is not properly managed it can result in stress, causing other health complications such as anxiety or depression. 

The next time you want to “fly off the handle” at the first thing that crosses you try to keep these simple tips in mind from Wayne Sotile, PhD, author of Thriving With Heart Disease.

  1. "I can't accomplish anything by blaming other people, even if they are responsible for the problem. I'll try another angle."


  1. "Will this matter 5 years from now? (Five hours? Five minutes?)"


  1. "If I'm still angry about this tomorrow, I'll deal with it then. But for now, I'm just going to cool off."        


  1. "Acting angry is not the same as showing that I care."

If you can keep these four simple steps in mind, it may be easier to calm all the rage you experience. Not everything requires a reaction, especially if it impacts your overall health. If you still can’t seem to get it right, remember it’s okay to ask for help. 


- Featured Writer -

Tayler Hoover


Just because it’s the holiday season and the weather is less than satisfactory doesn’t mean that you can’t get hot, beachy waves. Even though you’re walking on snow, you can feel like your walking on snow-white sand. The hairstyle is more than easy to complete and it’ll leave you looking and feeling like you just walked off the beaches of California. With just a few easy steps you can accomplish this look and leave everyone wondering, “OMG how did she get those beachy waves?” Follow this tutorial and you’ll find yourself with some of the beachiest waves on the Atlantic Coast. Watch out California, here comes Pennsylvania. 

  1. Start with clean, dry hair and a hot curling wand.​
  2. Separate the hair into sections, start with the bottom layer of hair.
  3. Get a middle sized piece of hair and wrap it repeatedly around the wand. Start the curl a few inches from the root and leave an inch or two at the end of the hair to leave it free from heat.
  4. Once the hair has been heated through, remove the hair from the wand by letting go of the hair and moving the wand away from your hair.
  5. Continue this process on the entire bottom layer of hair.
  6. Let down the top layer of hair, and continue the process of curling.
  7. To loosen the curls run your fingers through your hair and pull some curls out.
  8. To finish, spray your hair with whatever hair spray you’d like and shake your hair out for an effortless finish.
  9. Go to school/work and make everyone jealous of your beach waves.

- Contributing Writer - 

Sophie Varndell

Raincloud with sad face



As daylight decreases and the snow falls harder, it may be hard to beat seasonal affective disorder (SAD). SAD is a type of depression that's related to changes in seasons, most commonly in teens and adults. It can cause anxiety, loss of interest, excessive sleepiness, irritability, lack of concentration, and weight gain. Lack of sunlight as the times change can most prominently produce SAD. However, if you still want to enjoy that winter wonderland here are some quick and easy fixes.

Stay active. One of the fastest ways to eliminate some of the winter blues is to get your body moving. When you exercise, no matter how hard or easy, your serotonin production is increased. This can help make up for the serotonin you have lost when SAD hits. 

Keep warm. Although the winter temperatures are coming upon us, it is important to stay warm. When your body becomes cold it can actually increase depression. Here’s an excuse to drink all the hot cocoa, coffee, or hot tea you want. Remember to keep your house at least 64º.

Get outside. Amidst trying to keep warm, it might seem impossible to get outside. Everyone loves to admire the snow from afar, but the natural sunlight can boost your mood like no other. Open up those curtains, and go build a snow angel. 

At the end of the day, sometimes it can be hard to enjoy the festivities of winter when you haven’t seen the sun in what feels like forever. Remember to stay warm, get moving, and go outside. Don’t be afraid to ask for help either!

- Featured Writer -

Tayler Hoover

Holiday bells ringing with wreath



'Tis the season for family dinners, cousin festivities, quirky traditions, and lots of love. For some, that is the basis of all things Halloween, Christmas, and the New Years. With nearly all of these holidays drawing near, it can be easy to get caught up in the excitement of the seasons, we often forget that others may be suffering. While we would all like to believe that everyone experiences that picture perfect holiday season… it is not always so straightforward.

While joy, bliss, and giving can be some of the most important qualities during the holiday season, we cannot forget empathy. As cliche as it may sound, try to put yourself in their shoes. Some people have lost a loved one, some cannot afford all the popular amenities, and some may experience more pain than love in trying to make everyone happy.

At the end of the day, or year in this case, it is important to remember everyone is fighting a battle you know nothing about. Sometimes the holiday season can feel like the knife that was stabbed is getting deeper and deeper...

In short, let this be your friendly reminder that while the holidays can be joyous, they can also be a very difficult time for some. Enjoy the gift-giving, drink the hot cocoa, and be jubilant but try not to forget about the others who cannot be as lucky.

- Featured Writer -

Tayler Hoover 

Monday in bubble letters



Mondays… the worst day of the week. The alarm clock screeches like a train trying to stop on the tracks, abruptly ending the pleasure of the weekend. It comes along to steal our joy and sink our happiness. Sometimes it can be hard to even get out of bed, let alone make the most of the day. However, it doesn’t have to be that atrocious; you can cringe a little less when you get a taste of some Monday motivation.

Buddha said it best, “We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves.” The first step to repairing those Monday blues is getting your mind in the correct state. When you think positive thoughts about anything, Mondays in this case, everything else will fall into place. I know what you’re thinking, “What positive thoughts?”. Here are a few to get you started. 

  • Monday is a chance to start fresh: a clean slate.
  • One day Monday could be your anniversary, your son’s birthday, or even the day you receive the best news of your life.
  • You have the whole week ahead of you to crush that to-do list.
  • Now you have the opportunity to plan your upcoming weekend.

I have never been good at math, but I do know that wasting one out of the seven days you are given every week is useless. Soon, those days add up, and eventually, you lose precious time. Remember that every day you are given is a gift, even those crazy Mondays. Wake up early(ish), sip that coffee, and seize that day.

- Featured Writer -

Tayler Hoover


According to apa.org, 40 to 50 percent of marriages in the United States end in divorce. Divorces can be rough, especially the extended period between the separation and divorce, and can have a drastic impact on teens. Unlike younger children who express their emotions verbally, teens are more likely to bury their feelings. Most teens dealing with their parents’ divorce experience similar issues.
    When parents divorce, teens often times find themselves as the mediator. This isn’t right on any parent’s part. It’s okay to tell your parents that this upsets you. Sometimes teens think that they’re being disloyal to their parents when put in this messenger like position. It’s okay to speak up about your discomfort.
    Similarly, teens sometimes feel pressured to take one parent’s side. Sometimes it seems hard, but dividing time evenly between both parents is the best solution. You love them both and they’ll understand.
    Divorce is also never the teen’s fault. Sometimes teens think if they had behaved better their parents would have stayed together. This is never the case. People divorce for all kinds of reasons, but none of them should be based off their children.
    Teens dealing with divorces should also talk to someone if they’re having a hard time. A third party outside of the divorce is best. So either a friend, teacher, or adult you trust would work. Sometimes even talking to your parents or siblings who are going through the same situation as you can be beneficial.
    The major point to remember though is keeping your emotions bottled up inside doesn’t help anyone. Verbalizing how you feel about the divorce is the best course of action. 

​Visit https://safeteens.org/relationships/dealing-with-divorce for more information about how to deal with parents divorcing as a teen.

- Contributing Writer -

Mackenzie Hill

Girls whispering behind another girl acting catty



“We have to dare to be ourselves, however frightening or strange that self may prove to be.” 
― May Sarton

Let me start by describing just what fake friends are. Toxic; the only word in the English language that comes close to explaining them. People who make you feel worthless, in a way, that’s worse than blunt bullying. They manipulate, hide, play the victim… and you know what? They get away with it. Crazy, huh? It comes in all different forms, some on purpose, or on accident. Basically, they act like a friend but when push comes to shove, they are anything but.

You claim yourself to be honey while vinegar drips from your lips. Do you realize what you are doing? The pain you are causing? I mean, maybe you don’t. Maybe you do not realize the tears you cause while you laugh carefree and enjoy the company of your many friends. Maybe you have no clue- and never will. 

I am not the judge. I am not superior. I do not decide your fate or control all karma. However, I do know this… 

One day, down the line, you will be called out, either by choice or by mistake. It won’t be pretty either- at least it should not be. When you realize the pain you inflicted, what will you do? Cry out for the tears that others cried, or shake it off?

In the case you do decide to change, there’s still time. You can make a difference. Tell the girl you like her shoes and mean it. Be there for the boy who is crying for the fifth time this week. Stop pretending to be there for someone if you are not all there. Don’t let yourself get caught up with the drama of rumors and back-stabbing. Let yourself fully communicate with others and watch yourself and others grow.

- Featured Writer -

Tayler Hoover 


Many of us come to school or work with a tremendous desire to go back home and sleep. You can’t bear to wake up, can’t seem to stay focused, and can’t have any fun. This is a real problem with up to 40% of teenagers exhibiting symptoms of sleepiness that directly affects their life, however, the causes of this tiredness are not always apparent and the solutions to it are even more obscure. 
    The most obvious cause of this tiredness is lack of sleep. One study showed that only 15% of teenagers claim to get the recommended 8-10 hours of sleep https://www.sleepfoundation.org/sleep-topics/teens-and-sleep . A major reason for the lack of sleep among younger people is a lack of time. Some people just can’t fit sleep into their schedule. Most causes for a lack of sleep are related to our natural sleep cycle called our circadian rhythm. When you change your sleep cycle as in going to sleep two hours later on the weekends, this cycle is messed up leaving us tired even if we did get the proper amount of sleep. Looking at bright lights, especially your phone within an hour before bedtime, also inhibits your body’s ability to sleep properly and leaves you tired during the next day. To fix these problems, set up a better sleep schedule. Don’t sleep in and stay off your phone before bed.
    A more hidden cause of this issue could be a lack of nutrition or overall health. Many people know that certain nutritional deficiencies can lead to constant tiredness. The most notable nutritional deficiency would be anemia or a lack of iron. Other important nutrients to keep you awake are: potassium, magnesium, B vitamins, and protein. Diseases may be another cause of tiredness. These diseases include hypothyroidism, diabetes, and heart disease along with the medications used to treat them.
    Whether it’s due to lack of sleep, nutritional deficiency or disease, constant sleepiness is not something people should disregard. If you have any of these problems, it would be in your best interest to try whatever possible to fix them. Never be afraid to ask a professional for any medical issue including something like constant fatigue.

- Contributing Writer -

Matt Niedbala

Girl character with hair in towel and green face mask for beauty


Let’s be honest… no one likes acne or pimples. They can really make or break your whole day. Breakouts can be caused by genetics, hormones, and sometimes even medication; most of which are out of your control. However, here are some practices that you can try to avoid those pesky breakouts.

One of the most obvious yet underrated ways to prevent pimples is to make sure you keep your face clean. Dirt, bacteria, sweat, and oils can seep into the pores. Using a face wash that fits your skin is the most helpful step. Start with warm water to open up your pores, and end with a cold splash to close them back up. Afterwards, moisturize with a lotion specifically designed for your face. Be careful, however, as washing too much can actually hurt more than help.

Sometimes amidst rushing to get that homework done, awaiting important decisions, or everyday life, stress can get the best of us. A recent study showed that stress can actually cause the Sebum to produce extra oils, which clog hair follicles causing those awful breakouts. While stress can be unavoidable, there are some ways to lessen it including meditation, time management, and talking to someone. 

“You are what you eat.” You’ve probably heard the common quote a million times. Have you ever really thought about it though? Certain food and drinks can trigger acne flare ups such as…

  • Dairy
  • Spicy or hot foods
  • Fast food
  • Pop

This isn’t to say you must completely cut these items out; try to cut back however and you might see a difference.

Overall, making the most of an annoying breakout isn't easy, but don’t miss out on a fun night out because of it! Stay patient. Change does not happen overnight and it’ll all pay off.

- Featured Writer -

Tayler Hoover