The article is developed in partnership with BetterHelp

The transition to college life, while often thrilling, also can trigger feelings of depression in many students. Factors such as being away from home for the first time, adapting to a new living situation, and facing academic stressors can contribute to many students feeling emotional distress.

In addition, some genetic predispositions and personality traits, such as low self-esteem and high stress sensitivity, can increase students’ vulnerability. The two most reported mental health conditions on college campuses are anxiety disorders and depression. And – the prevalence of depression among peers often can exacerbate feelings of loneliness and isolation.

In fact, many students find themselves grappling with depression, a mental health condition that is increasingly prevalent on college campuses. A recent HealthyMinds survey showed that 44 percent of student respondents reported symptoms of depression during the 2021–22 academic year.

Symptoms of depression also are reported by virtually all demographic groups represented on college campuses today. However, depression may be more prevalent among students from historically underrepresented or marginalized group or among first-generation students.

Recognizing the signs, understanding the risk factors, and knowing how to seek help are crucial for both students and parents navigating this challenging terrain.

Factors Contributing to Depression on College Campuses

Students often struggle with intense pressure to succeed academically while at the same time developing crucial life skills. The high cost of education and demanding schedules from an early age can further exacerbate stress levels, leaving many students feeling overwhelmed and unsupported.

In particular, the financial strain of a college education can take a toll on mental health, with the average student loan borrower facing debt of more than $39,000 after graduation.

Understanding common risk factors associated with depression is key for early intervention. Factors such as comparison to peers, substance abuse, family history, relationship difficulties and exposure to stressful life events can increase susceptibility to depression. In addition, certain demographic groups, including females, low-income students, students of color, and caregivers of sick family members, are at higher risk and may require additional support.

Here’s a closer look at some specific factors that can heavily influence symptoms of depression for college students:

Personal factors: Depression can be influenced by personal factors such as family history, substance use and changes in brain chemistry. When these individual factors interact with environmental stressors, they can contribute to depressive symptoms.

Circumstantial factors: Life transitions, such as starting college, can trigger or exacerbate symptoms of depression. Adjusting to a new environment, making decisions about the future, and feeling isolated from familiar support systems all have the potential to elicit feelings of loneliness and despair.

Environmental stressors: External factors like climate change, gun violence and social unrest can represent additional layers of stress for college students. These global challenges can exacerbate feelings of anxiety and hopelessness, which further impact mental health.

How Depression Affects College Students
Depression can dramatically impact many aspects of a student’s life, including academic performance, social relationships, and overall well-being.

Many students find it challenging to function and maintain daily routines when struggling with depression. Unhealthy coping mechanisms, like substance abuse, may emerge as students attempt to ease their own distress. Plus – depression increases the risk of engaging in risky behaviors and can be a contributing factor to suicidal ideation, highlighting the importance of early intervention and support.

Signs of Depression
It’s important to remember that depression is more than simply feeling sad or stressed; it’s a serious mental health condition that requires attention and treatment. Recognizing the signs of depression is crucial for seeking help and support. Symptoms may vary from person to person but can include any or all the following:

• Lack of energy
• Difficulty concentrating
• Irritability
• Sleep disturbances
• Changes in appetite
• Loss of interest in activities
• Feelings of hopelessness, worthlessness, or overwhelming guilt
• Physical aches and pains
• Thoughts of suicide

Coping Strategies for Students

For students experiencing symptoms of depression, many options are available to help manage their mental health and well-being. In fact, depression is a highly treatable mental health condition, with many students finding success with a variety of treatment approaches. Here are a few initial approaches to keep in mind:

Don’t suffer in silence: Reach out for support when you’re struggling. Remember that many of your peers are likely experiencing similar challenges, and speaking up about your mental health can help reduce stigma and promote understanding. So talk it out. Don’t underestimate the power of peer support. Reach out to friends, family or fellow students who may be experiencing similar challenges. Sharing your experiences and seeking solidarity can help alleviate feelings of isolation and loneliness.

Let yourself feel: Allow yourself to experience a range of emotions, even if they’re sometimes uncomfortable. Avoiding or suppressing feelings can worsen the symptoms of depression in the long run. Instead, tune into your emotions and use them as signals to guide your actions so that you can seek support when needed.

Track your symptoms: Keep a journal or log of your symptoms to help you better understand your experiences and communicate them to health care providers. Tracking your mood, sleep patterns and daily activities can provide valuable insights into your mental health.

Seek counseling: Many colleges offer counseling services or mental health programs for students. Professional counselors can provide support, guidance, and resources to help you navigate depression and develop coping skills.

The good news: according to Inside HIgher Ed, 37 percent of college students said they received mental health counseling during the 2021-2022 academic year, a 7-percent increase from 2020.

Practice self-care: Make time for activities that promote your well-being, such as exercise, relaxation techniques and hobbies you enjoy. Taking care of yourself physically, emotionally, and mentally is essential for managing depression.

Recognizing Warning Signs of Suicide

Suicide is a serious concern among college students, with mental health conditions, including depression, recognized as significant risk factors. It’s crucial to stay vigilant in looking for warning signs, including extreme mood swings, substance abuse, withdrawal from social activities, reckless behavior, expressions of hopelessness, and talking about suicide.

Any indication of suicidal ideation should be addressed immediately with professional help.

Suicide is a serious risk associated with depression, and support is available through resources like the ones listed below:

• National Suicide Prevention Lifeline:1-800-273-TALK
• National Alliance on Mental Health (NAMI): Text NAMI to 741-741
• Substance Abuse and Mental Health Services Administration (SAMHSA) Hotline: 1-800-662-HELP (4357)

Remember, no one is alone, and there are people ready to provide free and confidential support 24/7.

How to Treat Depression on College Campuses

Seeking help is the first step in managing depression. Most colleges and universities offer mental health resources, including counseling services, that can provide a safe space to discuss concerns and explore treatment options.

Psychotherapy, or talk therapy, is a common approach to addressing depression and sometimes may be supplemented with medication based on individual needs. However, self-care practices also are essential in managing symptoms of depression. Prioritizing sleep, nutrition and exercise can support overall well-being, while avoiding alcohol and drugs can help avoid exacerbating any symptoms of depression. In addition, keeping open communication with friends and family can provide valuable support and cut down on feelings of isolation.

Navigating depression on college campuses can be challenging, but it’s essential to remember that help and support are available. By recognizing the signs of depression, seeking professional assistance, and practicing good self-care, students can effectively manage their mental health and thrive during their college experience.

Types of Treatment Options Available for Depression

While therapy and medication are common approaches to treating depression, there are various strategies that can complement these traditional approaches. These strategies not only help alleviate symptoms but also promote long-term well-being.

Let’s take a closer look.

Psychotherapy: Participating in therapy with a licensed mental health professional can provide invaluable support in understanding and managing depression. Whether through individual or group therapy sessions, psychotherapy offers a safe space to explore underlying issues contributing to depression and develop coping skills. Many college campuses provide counseling services at little to no cost, making it accessible for most students.

Psychotherapy options may include Cognitive Behavioral Therapy, light therapy, interpersonal therapy, dialectical behavioral therapy and acceptance and commitment therapy.

Learn more about how various types of psychotherapy may help alleviate symptoms of depression:

Medication options: Consulting with a primary care provider about medication options is another avenue for managing depression. Medication, including antidepressants and/or selective serotonin reuptake inhibitors, may be recommended in conjunction with therapy for more severe forms of depression. It’s essential to work closely with health care providers to find the right treatment plan tailored to individual needs.

Mindfulness exercises: Mindfulness exercises, such as meditation and deep breathing, can help students stay grounded in the present and reduce stress. In general, mindfulness is defined as staying aware and conscious in the present moment. Mindfulness-based therapies have shown promise in treating depression and preventing a relapse of symptoms. These exercises can be practiced individually or in group settings, which allows flexibility for students’ busy schedules.

Connection with nature: Connecting with nature has long been linked to reduced symptoms of depression. Whether it’s a walk in the park or spending time in green spaces on campus, immersing oneself in nature can have significant positive effects on mental health. Many colleges are situated in scenic locations, providing easy access to outdoor activities.

Regular exercise: Physical activity is beneficial not only for physical health but also for mental well-being. Participating in regular exercise releases endorphins, which can improve mood and reduce symptoms of depression. College campuses typically offer recreational facilities and fitness classes, making it convenient for students to incorporate exercise into their routine.

Improved nutrition: Eating a balanced diet rich in nutrients can positively impact mental health. Simple changes like incorporating fruits, vegetables, whole grains and lean proteins into meals can support overall mental health and well-being. Campuses may offer resources such as nutrition counseling to help students make healthier food choices.

Good sleep hygiene: Prioritizing quality sleep is essential for mental health. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and minimizing caffeine intake can help students improve sleep quality. Getting sufficient rest enhances both cognitive function and mood regulation, which can help students manage the symptoms of depression.

Avoidance of drugs and alcohol: It’s not uncommon for students to turn to substance use as a coping mechanism, but doing this can exacerbate symptoms of depression. Avoiding drugs and alcohol and seeking healthier ways to manage stress can promote mental health and prevent worsening of depressive symptoms.

Learning to set boundaries: Learning to set boundaries and prioritize self-care is imperative for managing depression. Saying no to excessive commitments and protecting time for activities that bring joy and fulfillment can boost self-esteem and reduce feelings of guilt or worthlessness.The Importance of Social Connections
Building and maintaining social connections is vital for combating feelings of isolation and loneliness associated with depression. Joining clubs, participating in group activities and staying connected with friends and family back home can provide much-needed support for students during challenging times.

How Parents Can Support

Parents play a crucial role in supporting their children’s mental health during their college years. It’s essential to initiate open and honest conversations about depression, addressing concerns directly and empathetically.

Offering reassurance and understanding, while dispelling any stigma surrounding mental health, creates a safe space for students to seek help. Encouraging students to seek out campus mental health services and connecting them with primary care providers for referrals to counselors are vital steps in making sure they get the care and support they need.

Depression on college campuses is a pressing issue that takes collective attention and action. By raising awareness, fostering open communication, and providing support, we can empower students to prioritize their mental health and seek help when they need it.

Together, let’s create a culture of compassion and understanding that promotes well-being and resilience among college communities. It’s important to remember that help is available, and no one has to navigate depression alone.

The article is developed in partnership with BetterHelp

In recent years, colleges and universities have witnessed a growing demand for academic accommodations to support students experiencing mental health conditions. Across campuses nationwide, there has been a notable increase in students registering for disability services, particularly for mental health conditions.

Many universities have responded to this trend by introducing innovative accommodations to prioritize the well-being of their students. From campus-wide initiatives to targeted programs for specific student groups, the goal is to create an environment where all students can thrive academically, socially, and emotionally.

With the increase in accommodation requests comes the challenge of navigating documentation requirements and ensuring consistency in how accommodations are provided. While accommodations are essential for supporting students’ academic success and well-being, there is a need for clearer guidelines and procedures to effectively address accommodation requests.

And as the demand for accommodations continues to grow, it’s essential for colleges and universities to prioritize mental health and implement strategies that promote well-being and success for all students.

The State of Well-being on College Campuses

Well-being encompasses several factors, including physical health, mental health, nutrition, exercise, sleep and access to medical care. While colleges can’t eliminate all stressors or prevent all emotional discomfort, they play a crucial role in promoting healthy behaviors and providing resources to support students in times of need.

Many colleges offer well-being resources and programs for all students, regardless of their background, identity or current mental health conditions. These initiatives are designed to prevent and mitigate stress and promote healthy habits among students.

Examples include educational workshops on nutrition, physical activity, stress management and mindfulness. By raising awareness and reducing stigma around mental health, colleges create an environment where students feel comfortable asking for help when they need it.

Mental Health Screening and Support Services

During orientation programs, some colleges provide mental health screenings to help students understand their well-being and connect them with campus resources. Counseling centers play a vital role in providing support to students experiencing distress.

Research has shown that psychotherapy and counseling services offered on campus can significantly benefit students in managing their mental health challenges. These are important efforts to engage in, alongside academic accommodations.

Leveraging Technology for Support

With the rise of digital platforms, colleges have started incorporating technology-enabled methods for supporting student mental health. Online mental health applications and virtual support tools offer supplementary resources for students, especially during times when in-person services may be limited.

Supporting Specific Student Populations

Recognizing that different student groups may face unique challenges; colleges have implemented targeted programs to support their diverse student bodies. For example, initiatives for Black, Indigenous and Students of Color aim to address systemic inequalities and provide culturally competent support services. Similarly, programs for students with disabilities focus on accommodating their specific needs and reducing barriers to academic success.

In addition, first-generation college students often lack the support and/or institutional knowledge necessary for navigating the complexities of higher education. Many colleges offer programs and resources tailored to address the unique challenges these students face, including financial barriers, academic support and fostering a sense of belonging on campus.

What are Reasonable Academic Accommodations?

Federal laws such as the Americans with Disabilities Act and Section 504 of the Rehabilitation Act exist to protect students with disabilities from discrimination and make sure they have access to essential accommodations that support their academic success. Bottom line: Colleges must treat students with disabilities as equals to students without disabilities.

Academic accommodations include a wide range of adjustments that can be tailored to meet individual students’ specific needs. Research has shown that when students receive person-specific support, they can achieve academic success comparable to their peers without disabilities.

Below are a few different types of academic accommodations that students with mental health conditions may qualify for, along with some examples. Please note that many of these accommodations are also helpful for students with communicative disorders – if you’d like to learn more about treatments for communicative disorders, find out more from online therapy service BetterHelp.

Classroom/Accommodations

In the classroom setting, several accommodations can be implemented to create an inclusive learning environment – like any of the following:

• Preferential seating: Offering seating options that minimize distractions or provide easier access to exits can help students manage anxiety or sensory overload.
• Peer support: Assigning a buddy or volunteer assistant/coach to accompany the student in class can provide valuable assistance, such as note-taking or offering reassurance during challenging moments.
• Lecture adjustments: pre-arranged breaks and audio recording of lectures can reduce stress and allow a student to better engage with course material.
• Note-taking assistance: Providing access to class notes or a designated note-taker can relieve the pressure of capturing information in real-time.
• Attendance flexibility: This usually entails excusing absences if a student misses’ class to receive treatment for their mental health condition.

Testing Accommodations

During exams, tailored accommodations like the following can promote a fair assessment process:

• Flexible testing formats: Allowing alternative formats such as essays or oral exams can lessen the impact of test anxiety or learning differences.
• Extended time: Providing extra time for exams lets students focus on content rather than time constraints, which can help reduce performance anxiety.
• Individualized proctoring: Creating a quiet, distraction-free environment for exams helps students concentrate and perform to the best of their abilities. A private environment or alternate location to take exams is also ideal for students whose test anxiety or stress causes verbal or physical tics that can be distracting to other students.

Assignment Accommodations

When it comes to assignments, instructors can offer flexibility and support in the following ways:

• Substitute assignments: Offering alternative ways to demonstrate mastery of course material can accommodate diverse learning styles and abilities.
• Advance notice and modified deadlines: Providing clarity on assignment expectations and allowing extra time can alleviate stress and facilitate effective planning.
• Assistance during difficulties: Offering support during periods of heightened symptoms ensures that students can stay on track with their coursework.

Administrative Accommodations

Administrative accommodations address broader structural aspects of academic life and may look like any of the following:

• Course modifications: Tailoring course requirements or degree pathways on a case-by-case basis ensures students can meet academic standards without undue hardship. These types of modifications are appropriate only if requested changes would not substantially alter foundational elements of a course or program, or if courses are required for licensure.

In addition, if a student has finished most coursework but is unable to complete the remainder of a course before semester end, negotiating an incomplete grade rather than a failure can help make sure a student won’t have to repay or retake the entire course in order to complete it.

• Orientation and support services: Providing guidance on campus resources and administrative procedures equips students with the tools they need to effectively navigate university life.
• Flexible enrollment status: Adapting enrollment criteria to accommodate individual needs, such as adjusting full-time status requirements, ensures fair access to financial aid and other benefits.
• Facility support: small items like parking passes, an elevator key or access to a private lounge can make a big difference for students with mental health conditions. For example, anxiety and other mental health conditions can physically and emotionally prevent a student from crossing the campus, climbing several sets of stairs or sustaining energy for a day of classes when they would otherwise be capable of attending class. These supports make the environment more accessible and “friendly,” and are usually inexpensive and easy to arrange.

How to Access Accommodations on Your Campus

If you’re a college student needing academic accommodations, it’s important to understand where to start. First, you must understand that the responsibility for arranging academic accommodations lies with the student – students must notify the school of their mental health condition and request specific reasonable accommodations.

Every campus is different, so it’s important to research the process for requesting accommodations on your specific campus.

It’s likely that your campus has a disability services office or office of student accommodations, which should provide written instructions on how to request accommodations. This information is often on the school website, or you can directly contact the office itself to request information on the specific process for your campus.

When you make your request, your school may ask you for documentation of your mental health condition. For example, you may be required to submit documentation prepared by a health care professional, such as a medical doctor, psychologist, or other qualified diagnostician.

Documentation typically includes at least one of the following: a diagnosis of your current mental health condition; date of diagnosis; how the diagnosis was reached; credentials of the health care professional; how your condition affects a major life activity; and how the condition affects your academic performance. Documentation should provide enough information for you and your school to decide what a reasonable accommodation or academic adjustment entails for you.

Barriers to Reasonable Accommodations on College Campuses

As you begin the process of requesting accommodations, please note that despite the good intentions of staff, many disability offices struggle with defining “reasonable accommodations” for students with mental health conditions, fearing that some students might exploit accommodations – such as flexibility in class participation or attendance. This lack of clarity can pose significant barriers to students who need accommodations to thrive academically.

In addition, common concerns among faculty, staff and administrators when working with students with mental health conditions include the following:

Uncertainty: Many staff members have expressed uncertainty about how to effectively support students with mental health conditions, highlighting the need for enhanced training and resources.

Behavioral challenges: Classroom behavior problems were cited as a significant issue, indicating the importance of implementing strategies to proactively address these challenges.

Attendance and academic performance: Concerns about student attendance and academic performance underscore the need for tailored accommodations to support students’ success.

Addressing the Knowledge Gap

To bridge this gap, several strategies are needed to enhance the expertise of disability services offices and improve support for students with mental illnesses. Here are a few:

Training and education: Boosting disability services offices’ knowledge about mental illnesses through information materials and training opportunities for staff, faculty, and students.

Community partnerships: Encouraging partnerships with off-campus community agencies that offer support services, such as counseling and education programs tailored to students with mental illnesses.

Collaboration: Facilitating collaboration between mental health providers and college disability offices to ensure that students receive appropriate accommodations and support.

Flexible Attendance and Academic Support
Under the Americans with Disabilities Act, colleges must provide reasonable accommodations to students with disabilities. For students with mental health conditions, these accommodations often include flexible attendance policies and academic support services.

At some universities, accommodations may include part-time workloads, extended deadlines, and academic coaching to help students manage challenges with executive functions. These accommodations not only support students’ academic success but also contribute to their overall well-being.

Challenges and Opportunities
Recent rapid increases in accommodation requests have prompted discussions about documentation requirements and faculty responses. Faculty members, while generally supportive of accommodations, may feel overwhelmed by the rising demand and concerned about potential abuses of the system.

But advocates emphasize the importance of focusing on treatment alongside accommodations and promoting universal design for learning to make education more accessible to all students.

Embracing Universal Design for Learning
Universal design for learning, which emphasizes inclusive teaching practices that benefit all students, holds promise for reducing the need for accommodations in the long term. By creating learning environments that accommodate diverse learning styles and abilities, faculty can support the success of all students, regardless of any physical or mental health challenges they face. This proactive approach not only promotes equity and accessibility but also enhances the overall quality of education for everyone.

The Bottom Line

Colleges and universities play a crucial role in supporting student mental health through a variety of accommodations and initiatives. Moving forward, it is essential for higher education institutions to prioritize mental health and adopt proactive strategies to address the diverse needs of their student populations.

As colleges and universities continue to grapple with the mental health conditions many students experience, accommodations play a vital role in supporting their well-being and academic success. By implementing innovative accommodations, institutions can create inclusive environments where all students can thrive.

And by researching and fully understanding the range of accommodations offered on your campus, you can make sure you’re using all the tools at your disposal to make sure your time on campus is as healthy and productive as possible.

The article is developed in partnership with BetterHelp

An academic career often promises a lifelong, inspiring, and rewarding professional experience. The academic life offers tremendous opportunity for professional growth, generating knowledge, teaching, and building a portfolio of professional accomplishments. But all these benefits may come at enormous cost.

Navigating the demands of an academic career while trying to maintain a fulfilling personal life can sometimes feel impossible. From juggling teaching responsibilities to conducting research and attending conferences, the demands of academic life can leave little time for relaxation and self-care. Plus – the competitive nature of academia usually means long work hours, heightened stress and challenges to reaching a healthy work/life balance.

In fact, in academia, there’s a pervasive belief that success requires sacrificing all your personal time for work. Professors joke about working 80-hour weeks, and students fear they’ll have to give up their personal lives to advance in their careers. But this mindset feeds a harmful myth: that work/life balance is incompatible with academic success.

The truth is, it’s possible to have a rewarding academic career while still enjoying a rich personal life. Rather than glorifying overwork, we should focus on finding ways to maximize insight and productivity while maintaining our well-being.

It’s not time to give up. With careful planning and strategic adjustments, it is possible for academic leaders to prioritize their own well-being while excelling in their academic pursuits.

The State of Work/Life Balance in Academia

Historically, an academic career has been viewed as relatively low stress, but it seems those days are long gone. Instead, today’s academics face increasing demands, competitive pressures, and a culture that prioritizes productivity over well-being. And in recent years, those in academia have reported more stress, burnout, anxiety, and depression than ever before.

In fact, one recent study indicates that roughly one-third of the academic community, including faculty, staff and students, experiences symptoms consistent with depression, anxiety, and/or stress. In addition, a systematic review on research professors has shown that 20 percent reported experiencing stressful psychological symptoms such as feelings of helplessness and emotional fatigue caused by overload, multi-tasking, demanding evaluation systems, complexities of the tenure track and an overall lack of recognition.

Other mental health symptoms faculty have reported include anxiety, depression, irritability, suicidal ideation, frustration, difficulty concentrating, unfulfillment, isolation, lack of motivation and sadness. In addition, physical signs including gastro-intestinal upset, headache, hypertension and heart attacks have been cited either as results of the cultures and working circumstances of academia or as severely aggravated by them.

The pressure to publish and secure funding can lead to long hours and heightened stress, especially for early-career researchers, who often are navigating short-term contracts and fierce competition. But research has shown us that, despite high levels of mental discomfort across higher education, members of the academic community often feel unable to disclose their mental health symptoms, both because they’re unfamiliar with support structures and because they fear stigma and discrimination. In many cases, faculty may avoid seeking the help they need because they don’t want to give the impression of weakness and inadequacy, a perception that could be detrimental to their careers.

In general, it seems clear that academia’s demanding work environment – including the constant pressure to produce, while also juggling the often-competing tasks of teaching, research, mentoring students, professional development, and service to the academic institution – can have a powerful impact on faculty members’ mental health and overall well-being.

And with faculty members being in the unique position of not only adding to the world’s body of academic research, but also shaping and preparing tomorrow’s leaders and professionals, it’s imperative to find ways for the academic community to find balance and fulfillment in their careers.

Unique Challenges

Before diving into strategies for reaching work/life balance, it’s important to acknowledge the unique challenges academics face. From the pressure to publish to the demands of remote work during the COVID-19 pandemic, navigating the academic landscape can be daunting. And – certain groups, like part-time or adjunct academics, plus women and people of color, may face additional barriers to achieving work/life balance because of systemic inequities and expectations.

In addition, work/life balance in academia is about more than just clocking in and out—it’s about managing both work-related and nonwork-related obligations while maintaining health and well-being. The rise of technology has blurred the lines between work and personal life, often making it even more challenging to find a balance.

How to Reach Work/Life Balance in Academia

A great deal of the work/life balance equation falls into the hands of individual faculty members. As you shape your academic career, there are a few tried-and-true pieces of wisdom you should keep in mind. Let’s take a look at some practical rules for achieving work/life balance in academia.

Focus on productivity, not time –The prevalent culture of overwork in academia can lead to burnout and diminished productivity. It’s essential to recognize that taking breaks and prioritizing self-care are crucial for maintaining your long-term success. Instead of equating long hours with productivity, focus on efficiency and effectiveness in your work.

In particular, try to integrate small, purposeful breaks into your workday to maintain focus and productivity. Experiment with different techniques, such as the Pomodoro technique or the 52/17 rule, to find a solution that works for you. This is important – taking regular breaks can prevent burnout and improve overall well-being.

One key insight that can shape your approach to work-life balance is this: in academia, the scarcest resource is not time but insight. Whether you’re conducting research or teaching, it’s your ideas and creativity that drive success, not the number of hours you put in.

By prioritizing insight over time, you can work more efficiently and effectively, freeing up space for personal fulfillment and relaxation.

Examine your options for flexible work practices – Explore alternative work arrangements that allow for greater flexibility in your schedule. Negotiate with employers and supervisors to establish flexible working hours or remote work options where possible. Embracing modern technologies can also enhance flexibility and improve your overall well-being.

Set boundaries to establish your workplace and time – In a profession known for its flexibility, setting boundaries around your work hours is crucial for maintaining work-life balance. Establish clear delineations between work life and personal life to prevent burnout and maintain focus during work hours. Communicate your needs to colleagues and family members and create designated workspaces to minimize distractions.

In particular, creating clear physical boundaries between your work and personal spaces is crucial. Designate a specific area in your home for work-related activities, such as a home office or desk. Alternatively, spend as much time as you can working in your institution’s dedicated workspaces, which can help you maintain separation between work and home life.

Above all, when you do work, make sure you do so with intentionality and focus. Eliminate distractions, set clear goals, and allocate dedicated time for deep work. By working efficiently during designated hours, you can accomplish more in less time, leaving room for leisure and relaxation.

Commit to strategies that increase your efficiency and productivity – Academia can be fiercely competitive, leading to a constant pressure to do more and constantly innovate. But – it’s important to work smart by prioritizing tasks that will genuinely benefit your career advancement, and to avoid unnecessary complexity. 

You might try time-management techniques such as ranking the importance of tasks, minimizing decision fatigue, and collaborating with others to delegate responsibilities. It’s also important that you learn to say no to low-impact tasks and prioritize the activities that most closely align with your long-term goals.

Keep in mind – not every task requires your full insight and attention. Delegate or outsource mundane and time-consuming tasks that don’t directly contribute to your creative process – like grading or data entry. By focusing on what truly matters, you can avoid mental exhaustion and maintain a healthier balance.

Have a long-term strategy and review it regularly – Develop a long-term strategy that considers both your career aspirations and your personal goals. Regularly review and adjust your strategy to ensure that your priorities are aligned with your values and commitments.

One of the most powerful tools for maintaining work-life balance in academia is learning to say “no.” While many academic responsibilities are non-negotiable, such as teaching and pursuing research, there may be opportunities to decline tasks or commitments that aren’t essential to your academic goals. Whether it’s revising a paper for publication or giving a talk at a conference, consider whether these tasks align with your priorities and commitments before saying “yes.”

Make your health a top priority – Protect your physical and mental health by maintaining a balanced diet, getting enough sleep and getting regular exercise and relaxation activities. For example, you might practice mindfulness and meditation to reduce stress and improve overall well-being.

In addition, recognize when you need a break and prioritize rest and relaxation. Pushing yourself too hard can lead to burnout and decreased productivity in the long run. Listen to your body and mind and take time off when needed to recharge. Contrary to popular belief, constant work does not lead to better results. Your brain needs time to rest and rejuvenate, allowing for the emergence of fresh insights and ideas.

You may decide that protecting your mental health also includes working with a qualified mental health professional. Therapy provides many different options for addressing mental health conditions, including this therapy service from BetterHelp.

Regularly connect with family and friends – Maintaining strong connections with loved ones is a highly effective way to achieve balance and gain perspective. So, invest time in nurturing relationships with loved ones. Socializing and spending time with family and friends can significantly improve your overall happiness and work satisfaction. Time spent cultivating meaningful connections outside of work will support your overall well-being – and it’s time well spent.

When you need to, use technology to stay in touch with family and friends, especially if you live far away from them. And remember – social downtime is essential for recharging and maintaining a healthy work/life balance.

Try mindfulness – Find ways to clear your mind after work to keep work-related stress from carrying over into your personal life. Mindfulness techniques, such as meditation and deep breathing exercises, can help you relax and focus on the present moment. Incorporating small mindfulness practices into your daily routine can help promote an overall sense of calm and balance.

Make time for commitments that are meaningful to you – Participate in activities outside of work that bring you fulfillment and contribute to your community. Volunteer work and hobbies both can add a sense of purpose and balance to your life, enhancing your overall well-being and satisfaction.

Connect with nature – Many studies have shown us that spending time in nature has serious benefits for mental health and well-being. Try to take breaks to go for a walk outside or engage in outdoor activities, which can help reduce stress and improve your mood. Incorporating nature into your routine also can enhance cognitive function and promote overall work-life balance.

Embrace imperfection and celebrate progress – Perfectionism is prevalent in academia, but striving for perfection can lead to unnecessarily high levels of stress and anxiety. Instead, focus on gradual improvement and accept that you are not perfect. Celebrate your accomplishments and learn from your setbacks without being too hard on yourself.

Seek out or help create peer and institutional support systems – Build a support network of peers, mentors and community organizations that can offer guidance and encouragement. Within your institution and beyond, advocate for institutional policies that prioritize work/life balance and provide resources for academic leaders to thrive in their careers.

Be a voice for systemic change – Use your voice to promote awareness and discussion about work/life balance within academic communities and institutions. Advocate for policies and cultural shifts that prioritize well-being and support the diverse needs of researchers at all career stages.

Key Takeaway

Ultimately, getting to work-life balance in academia is about more than just managing your time – it’s about prioritizing your well-being and maximizing your creative potential. And finding work/life balance in academia is an ongoing journey that requires both individual effort and institutional support.

By adopting a mindset that values insight over hours worked, you can build a career that is both successful and personally satisfying. And by implementing the strategies presented here, along with advocating for systemic change, researchers can strive for a healthier, more sustainable approach to their careers while maintaining personal well-being.

The article is developed in partnership with BetterHelp

Beginning college marks a significant milestone in a student’s life, bringing with it a wave of excitement, independence, and responsibility. But – the transition also can be daunting, especially for students facing unique challenges such as financial burdens, family responsibilities or living with mental health conditions.

For most students, starting college is a complex experience filled with challenges, transitions, and obligations. And for many college students, the journey can take a toll on their mental health.

From navigating academic pressures to adjusting to life away from home, college life can sometimes feel overwhelming. But the good news is there are strategies and resources available to help you prioritize your mental well-being and make the most of your college experience.

Let’s explore various mental health resources and strategies available to support students on their college journey.

Understanding the challenge

Studies show that mental health issues are increasingly common among college students. The transition to college can trigger feelings of stress, anxiety and depression as students navigate academic demands, social pressures, and newfound independence.

In fact, depression, anxiety, and other mental health conditions are on the rise among college students, and they’ve increased dramatically in recent years, particularly following the COVID-19 pandemic. These conditions impact students from a wide variety of backgrounds, highlighting the continued need for accessible and inclusive mental health support services on college campuses.

By some counts, one in four young adults between the ages of 18 and 24 live with an undiagnosed mental health condition, and more than 25 percent of college students have been diagnosed and treated by a mental health professional within the past year.

Long-term consequences of chronic stress

College is more than going to parties and making new friends. It’s also a stressful time for many students.

Recognizing the signs of stress and addressing them early on is crucial for protecting students’ mental health. Chronic stress left untreated can lead to a range of mental and physical health problems, including anxiety, depression, substance abuse and sleep disorders.

Prioritizing self-care and seeking support when needed can help mitigate the impact of stress on your overall well-being.

Good mental health enables us to cope effectively with stress, maintain positive relationships, and regulate our emotions. However, the college environment can be inherently stressful, with factors such as academic pressure, social expectations, and lifestyle changes contributing to mental health challenges among students.

Fortunately, there are many steps students can take to support their own mental health and well-being within the context of so much change. Here are a few to consider:

• Create a self-care routine: Incorporating self-care into your daily routine is essential for maintaining positive mental health.  Regardless of where you live during college, adopting a self-care routine and healthy habits can significantly impact your mental health. Prioritize adequate sleep, balanced nutrition, and regular exercise to keep both your mind and body in good condition. Whether it’s exercising, journaling or simply taking time to relax or do things you enjoy, prioritizing activities that nourish your mind and body can help you cope with stress and build resilience.
• Stay organized: Feeling organized can alleviate stress and help you feel more in control of your surroundings. Use a planner to keep track of assignments, deadlines, and important events, allowing you to manage your time effectively and carve out moments for self-care.
• Start small with one mental health commitment: If the idea of implementing a comprehensive self-care routine feels like too much, start with small, manageable steps. Focus on incorporating one healthy habit into your daily life, such as going for a walk or practicing deep breathing exercises. It’s important to set realistic expectations – try to manage your academic and personal responsibilities by setting achievable goals and prioritizing tasks.
• Take regular breaks: Schedule regular breaks during study sessions to prevent burnout and maintain focus. Try to work in activities that promote relaxation and stress relief, such as meditation, deep breathing exercises, or spending time outdoors.
• Connect with others: Making positive social connections is vital for mental health. Make an effort to build relationships with peers, family members and support networks to foster a sense of belonging and emotional support. If you’ll make the effort to build a support system of friends, family members and mentors whom you can turn to for guidance and encouragement, that’s a key step toward safeguarding your mental health.
• Think beyond graduation: Consider how your career choices and work environment can impact your mental health in the long run. Prioritize opportunities that offer work-life balance, community support and autonomy, setting yourself up for a fulfilling and mentally healthy future.
• Know when and where to find support: Don’t hesitate to seek professional help if you’re struggling with a mental health condition. Whether it’s through on-campus counseling services or virtual therapy platforms, speaking with a mental health professional can provide valuable support and guidance during challenging times. Don’t hesitate to reach out to a mental health professional if you’re struggling with something.
• Try mindfulness: Explore mindfulness techniques such as meditation, visualization, and gratitude exercises to cultivate awareness and reduce stress.
• Develop a crisis plan: It’s a good idea to prepare for potential crises by developing a comprehensive crisis plan. Collaborate with any current health care providers, family members and support networks to outline key information like contact details, medication lists and preferred crisis interventions. While no one plans for a crisis, having a well-thought-out plan in place can provide reassurance and support if things get especially challenging.

On-campus Support Services

Sometimes, despite even the best proactive measures, some students may experience mental health conditions during college. If academic responsibilities become overwhelming or safety concerns arise, it’s essential to prioritize your well-being.

Colleges typically offer processes for taking medical or mental health leaves of absence, allowing students to temporarily withdraw from school to address health concerns. While navigating these decisions may seem overwhelming, getting advice from counseling services and academic advisors can provide clarity and support.

Many colleges offer a variety of support services that support students’ academic, physical health and mental health needs. It’s essential to familiarize yourself with these resources, including counseling centers, health clinics and disability offices.

Even if you’re nervous about it, seeking help from these services is not a sign of weakness – it’s a proactive step toward maintaining well-being. Remember, these services are designed to assist all students and can provide valuable support and guidance.

For students managing pre-existing mental health conditions, transitioning to college may require careful planning. It’s crucial to ensure continuity of care by discussing treatment plans with current providers and exploring options for ongoing support in your new environment.

Whether through telehealth sessions or local clinicians, prioritizing access to therapy and medication is paramount for managing mental health effectively during college.

Access to Care

While many colleges offer mental health services on campus, accessing care can sometimes be challenging because of long wait times and limited resources.

Online therapy has emerged as a convenient and effective alternative, allowing students to access counseling services from the comfort of their own space. Virtual therapy platforms offer flexibility and convenience, ensuring that students can receive the support they need, when they need it.

Types of Therapy Available to College Students

Therapy isn’t a one-size-fits-all solution; instead, it’s a diverse field with various approaches that can be tailored to individual needs.

Here are some common types of therapy available to college students:

Psychodynamic Therapy: Uncovering the Unconscious
Psychodynamic therapy delves into unconscious thoughts and behaviors to understand and change them. Through a strong bond with a trusted therapist, students can gain insight into themselves and their relationships. This type of therapy can be beneficial for addressing emotional issues like relationship problems or past traumas.

Cognitive Therapy: Rewiring Negative Thinking
Cognitive therapy focuses on identifying and adjusting negative thought patterns that can contribute to emotional distress. By replacing harmful thoughts with positive ones, students can improve their mood, self-esteem, and behavior, making it effective for treating conditions like depression and anxiety.

Eye Movement Desensitization and Reprocessing
Some college students who have experienced trauma may find success with EMDR therapy. This type of therapy employs bilateral stimulation, such as side-to-side eye movements or tapping, to help patients work through disturbing or traumatic memories. Some campuses make EMDR therapy available to students, though many programs focus specifically on students who have experienced sexual assault during their time on campus, and do not encompass other traumatic events in a student’s life.

Want to know more about EMDR? Here’s another helpful resource: “What is EMDR therapy?”

 Interpersonal Therapy: Healing Through Relationships
Interpersonal therapy targets interpersonal issues to help relieve symptoms of depression. By examining relationships and resolving conflicts, students can lessen the degree of symptoms and improve their social support networks.

Supportive Therapy: Building Strength and Coping Skills
Supportive therapy relies on a strong relationship with a therapist to lessen symptoms, promote self-esteem and develop coping skills. By focusing on strengths and resources, students can better manage life’s stresses and obstacles, which promotes resilience and well-being.

Why Students Should Participate in Therapy While in College

Therapy offers tremendous benefits for college students, including improved interpersonal functioning, higher self-esteem, and the ability to achieve long-term goals. By addressing unconscious conflicts, correcting dysfunctional thinking, and enhancing social support, therapy equips students with the tools to navigate academic and personal challenges successfully.

If you’ve never participated in therapy before, there are a few things you should keep in mind.

Therapy isn’t just for diagnosed mental health conditions: In fact, counseling services offer support for a wide range of challenges, including stress management, relationship issues, substance abuse and self-esteem issues. Regardless of the problem’s magnitude, therapy can equip students with valuable tools for navigating life’s challenges.

Therapy should be tailored: Therapy isn’t a one-size-fits-all solution. Various therapeutic approaches can be tailored to diverse mental health needs and preferences. It’s essential for students to communicate their symptoms and preferences so their therapist can develop a personalized treatment plan.

Honesty is key: Open and honest communication is vital for effective therapy. Students must be forthcoming about their thoughts, feelings, and experiences if they expect to make meaningful progress. Also keep in mind that preparing a list of topics to discuss with the therapist can enhance the session’s effectiveness and focus.

You have a say in who your therapist is: Building a rapport with a therapist may take time and patience. You shouldn’t hesitate to explore different therapists until you find the right fit. A strong bond with a mental health professional can build trust and promote positive outcomes.

Online therapy can be a good option: Online therapy platforms can offer convenient and accessible mental health support, especially for students who face barriers to in-person care. These platforms connect students with qualified professionals and provide flexible scheduling options to accommodate busy lifestyles.

Evaluating Accommodation Needs
As you navigate college life, be mindful of your unique accommodation needs, especially if you have a condition that could impact your academic performance.

Colleges are legally obligated to provide reasonable accommodations to students with disabilities, including mental health conditions. Discuss potential accommodations with your school’s disability office and academic advisors to ensure you receive the support you need to thrive academically.

Mental Health Support During College Breaks

Here’s another thing to think about: college breaks. For college students seeking therapy during breaks, it’s essential to consider whether to find a therapist at home or near campus. Each option has its benefits and considerations, including availability, scheduling and continuity of care. Doing some thorough research and asking the right questions can help students find a therapist who meets their needs and preferences.

Prioritizing your mental health is essential for thriving during your college years. By putting self-care strategies in place, seeking help when you need it, and advocating for accessible mental health services, you can navigate the challenges of college life with resilience and strength.

Therapy, in particular, is a valuable resource for college students navigating the complexities of academic life and personal growth. By normalizing help-seeking behavior and advocating for mental health awareness, colleges can create supportive environments that prioritize students’ emotional well-being. Many campuses are already doing great work in this space.

Above all, remember this: you’re not alone, and there are resources available to support you every step of the way. Your mental health matters – and investing in it is an investment in your future success and happiness.

I have been reading Paul’s letter to the Romans for quite some time now, and this is one of the most beautiful letters written to a group of people about the love of Christ. The letters of Paul in the Bible have always fascinated me. St. Paul is a great theologian and a master of words. He is very persuasive, intelligent, and full of conviction that you can’t help but believe. Even though you may not believe, his words show that he had a personal encounter with the Divine. For how could someone write with so much confidence about his belief and send this letter to a group of people thousands of miles away with the thought that the authorities in Rome may capture and persecute him for his words? It takes a certain kind of courage to write such a letter in a time of great persecution. For someone willing to die for his faith, it is deeply admirable.

The Book of Romans in the Bible is very much relevant up until this day. It is good for one to read this letter and see the beauty of Christ’s love for humanity. St. Paul’s letter to the Romans may also be offensive to some people, but that is precisely one of the reasons why the letter was sent. To make you realize about your sins and how you can overcome temptation and sin in this world. It is challenging to live in this world with so much suffering and pain, but this letter to the Romans gives us so much comfort that we are not alone while living in this world. That an Almighty God sent His only Son for us to save us from our sins. We are being saved from our sins when we stop and repent from actions that we know are detrimental to our bodies, minds, hearts, and souls.

 St. Paul had this existential trust, which we call faith. The letter to the Romans showed the strength of his faith in Christ and the conviction to send that message to as many people as possible. It takes a lot of courage and wisdom to write the Book of Romans, considering the circumstances of his time, and this is still true today. It takes a lot of courage and wisdom to send this message to as many people as possible in our modern world today. I hope we can say that we have the courage and the wisdom to share Jesus Christ’s message, just like what St. Paul did in his time. God bless you

Written by: Reuben J C. Los Baños

Losing my mom is one of the deepest pain that I have ever experienced in my life, but it also made me realize that eternity is real. The last days of mama’s life made such a life-changing impression on me. What I experienced when I entered the ICU room of Holy Child Hospital in Dumaguete City on August 25, 2022, will stay with me for the rest of my life. Her eyes had tears when she took her last breath on this earth. I could feel heaven right there in the room. It was almost as if I could see Jesus Christ coming to take her to heaven, and I also had a great desire to go there.

I can never describe the feeling of peace that filled the ICU room at that moment, and in those moments, I made a decision that I would live the rest of my days here on earth in such a way that I would see Jesus Christ and my mom when my time comes. It would be foolish to become burdened by things of this earth. I am reminded by this verse from Matthew 6:20-21 “But lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also”. Our possessions and achievements in this earthly world would still pass away. It is better to store up treasures that can last for eternity, and for me, that would be knowing more about Jesus Christ, His ministry, and having a personal relationship with Him.

As the apostle Paul stated in Philippians 1:21, ” to live is Christ, to die is gain” he understood the sufferings we have in this world. It was better to die and be with Christ forever, but it is not for us to decide when that would be, and so we continue living for Christ here on earth. Fighting against our sins that continue to ensnare us while looking to Christ to deliver us from our transgressions.

Even though I am experiencing grief after losing mama, it makes heaven closer when I think about her and Jesus Christ on the other side. I look forward to meeting my mama again one day in heaven. The tremendous peace that I witnessed and experienced that fateful evening on August 25, 2022, when Jesus came to take my mama home, has given me a glimpse of what awaits us in eternity. So I continue to live my life for Christ and strive to gain victory over sins that would hinder me in my walk with the Lord Jesus Christ.

I am also reminded by this verse from 2 Corinthians 4:16-18 ” Therefore we do not lose heart. Even though our outward man is perishing, yet the inward man is being renewed day by day. For our light affliction, which is but for a moment, is working for us a far more exceeding and eternal weight of glory, while we do not look at the things which are seen, but at the things which are not seen. For the things which are seen are temporary, but the things which are not seen are eternal”.

Philippians 3:20 ” For our citizenship is in heaven, from which we also eagerly wait for the Savior, the Lord Jesus Christ.”

Reuben J Chavez Los Baños

More features and more interactions in the Getaprofessor app. Whether you are from Silliman University or from other universities, you are invited to our app launching this Aug.19 at Silliman University, Mariano Lao bldg., Activity Center. Entrepreneurs, startup enablers, students, educators and anyone interested to learn more about our app is invited to join. See you there!

Surprises await you!

Written by Ayessa G. Ibañez

Reviewed by Dr. Reuben J C. Los Baños, Ph.D.

What are the 4 major layers of the digestive system? The gastrointestinal tract or GI tract makes up most of our digestive system. All parts in the system have common structural features to fulfill their role. These are the mucosa, submucosa, muscular, and the serous layer, the four major layers.

Mucosa

The mucosa is also known as the mucous membrane layer. You can find this layer in the innermost tunic of the wall. Moreover, it lines the lumen of the digestive tract.

This histological layer of the digestive system has varied different tissues present. It consists of an epithelial lining, lamina propria, and muscularis mucosae.

The lining epithelium varies in the layer on a certain part. For example, the mucosal layer of the esophagus has a stratified squamous epithelium. The simple columnar epithelium is in the gastrointestinal part of the alimentary tract.

The lamina propria is an underlying loose connective tissue. It is rich in blood vessels and lymphatics. It also has lymphocytes, smooth muscle cells, and often small glands.

Consisting of smooth muscle, the muscularis mucosa separates the mucosa from the submucosa. It separates mucosa from submucosa, giving the former local action.

With these structural components of the mucosa, it can do its function. Protect, absorb, and secrete. These are the three principal functions of the mucous membrane layer.

The epithelial lining serves as a barrier. It separates the lumen of the alimentary canal from the external luminal environment. Through this barrier, we have protection from antigens, pathogens, and other toxic substances.

For example, the mucosa of the esophagus has a stratified squamous epithelium. The esophagus has protection from physical abrasion when ingesting food through this epithelium.

The mucosa has surface projections like the villi and microvilli. It increases the surface area available for its absorptive function.

As for its secretory function, the mucous membrane layer has mucosal glands. It provides mucus for protective lubrication and substances that aid in digestion.

Submucosa

Surrounding and protecting the mucosa is the submucosa layer. It consists of a thick layer of dense irregular connective tissue. This type of tissue allows the mucosa to move during peristalsis in a flexible manner.

There are also larger blood vessels, lymphatic vessels, and a nerve plexus in this layer. The vascular plexus, large veins, and arteries give rise to the capillary bed of the mucosa.

A delicate nerve network makes up the nerve plexus called Meissner’s plexus. Also termed the submucosal plexus, it has unmyelinated nerve fibers and ganglion cells.

Glands can be present in the submucosa in some areas, referred to as the submucosal glands. The esophagus has occasional submucosal mucous glands. Submucosal glands are also in the duodenum, packed with mucous Brunner’s glands.

Muscularis externa

The muscular layer is also called muscularis externa or “muscularis” for short. This third layer is the muscular wall of the GI tract, deep into and surrounding the submucosa.

The layer has two concentric and thick layers of smooth muscle. A circularly oriented layer is the inner layer that has cells forming a tight spiral. Forming a loose spiral in the outer layer makes up the longitudinally oriented layer.

Found between the two muscle layers is a thin connective tissue layer. Within this part is the location of the myenteric plexus or the Auerbach’s plexus. It has postganglionic parasympathetic neurons and the neurons of the enteric nervous system.

The smooth muscle characteristic of muscularis aids movements of the digestive tract. The inner and outer circular layer contracts, allowing compression and propelling. It creates a slow, rhythmic contraction causing peristalsis or waves of contraction.

Serous layer

The superficial layer of the digestive tract is the serous layer, or serosa, or adventitia. It is a serous membrane made up of simple squamous epithelium called the mesothelium. It also has a small part of underlying connective tissue.

The varying names are dependent on the location and function of structures.

It holds the term adventitia when the outermost layer attaches to surrounding tissue. It has ordinary fibrous connective tissue arranged around the organ that it supports. The role of adventitia is to hold the internal structures together.

The term serosa is when the outermost layer lies next to the peritoneal cavity. It consists of ordinary connective tissue with a surface of the mesothelium. The serosa functions to lubricate the internal structures of the body.

What type of epithelium is in the digestive tract?

The inner surface of the organs of the digestive system has epithelial coverings. These epithelial tissues are simple columnar and stratified squamous epithelium.

The mucosa of the tongue and esophagus has stratified squamous non-keratinized epithelium. Moreover, the submucosa in the esophagus usually has cuboidal epithelium ducts.

The simple columnar epithelium is present in the stomach and small intestine. But, only small intestines have the columnar epithelium that has microvilli and villi.

What is unique about the histology of the stomach?

The stomach shares the same common histological layers as the rest of the GI tract. But, its unique feature lies in the fact that it contains many microscopic glands. These glands secrete substances needed by the stomach to serve its function.

Among the glands, the most essential are the glands in the cardiac, pyloric, and fundic regions.

The cardiac glands have mucus-secreting cells. Its secretion contributes to gastric juice. It also helps protect the esophageal epithelium against acid reflux.

Like the cardiac gland, the pyloric glands secrete mucus, which coats the stomach. This protects the stomach from self-digestion by helping to dilute acids and enzymes.

The fundic glands are responsible for producing gastric juices in the stomach.

What types of cells are in the stomach?

The stomach has a simple columnar type of epithelium. This type of epithelium holds many tubular gastric glands. The glands, also referred to as the fundic glands, produce the stomach’s gastric juice.

The gastric glands in the stomach’s mucosal lining have four different cell types. These are the mucous, parietal, chief, and endocrine cells. Each cell has a distinctive characteristic and function.

Mucous cells

Mucous cells are common to all types of gastric glands. They are the primary cell type found in the gastric glands. These cells are also present in cardiac and pyloric areas of the stomach.

The neck of the fundic glands of the stomach has mucoid cells in its lining.

This type of cell secretes an alkaline mucus. It protects the epithelium against shear stress and acid.

Parietal cells

Also called oxyntic cells, parietal cells are in the neck and deeper part of the fundic glands. They are large cells with spherical nuclei, appearing to have a triangle shape.

It secretes hydrochloric acid (HCl) from the combination of hydrogen and chloride ions. The produced acid moves into the gland’s lumen and then passes through to the stomach.

Chief cells

Chief cells or zymogenic cells are typical protein-secreting cells. This type of cell is also found in the deeper part of the gastric gland.

The pepsinogen in the stomach is from the chief cells of the gland. The cells secrete pepsinogen, which converts upon contact with gastric juices. Pepsinogen becomes a proteolytic enzyme called pepsin.

Endocrine cells

Endocrin cells, called enterochromaffin-like cells, scatters throughout the body of the stomach. Enterochromaffin-like cells secrete hormones based on the information from the chemoreceptors. It includes the secretion of the hormone gastrin.

What is the outer layer of the stomach called?

Our stomach has five layers. Like every organ in the GI tract, it has the mucosa, submucosa, muscularis, subserosa, and the serosa. As already arranged in sequence, the stomach’s outer layer is the serosa.

We can call the serosa of the stomach as gastric serosa. Like the general serosa, it comprises simple squamous epithelium or the mesothelium. Moreover, it has a thin layer of underlying connective tissue.

Through its serous-secreting mesothelium, the serosa lubricates the outer wall of the stomach. The serous fluid ensures smooth movement in the abdominal cavity. There will be less friction with smooth movements as the GI tract organs work.

What is the greater curvature of the stomach?

Your stomach looks like a J-shaped organ. If you divide it into half, the organ’s right side curve or the outside curve is the greater curvature. The hollow curve on the left side is the lesser curvature, parallel to the greater curvature.

The curvatures look like two Cs in the lateral inversion or two close parentheses. )). The first one is the lesser curvature, while the latter is the greater curvature.

Well, that is an easy way of identifying the curvatures in Layman’s term.

In technical terms, the greater curvature is a long, convex, lateral border of the stomach. Arising first at the cardiac notch, it arches backward and passes inferior to the left. It curves to the right and continues in the medial to reach the pyloric antrum.

The curvatures have a structural association with the blood supply of the stomach. The greater curvature has blood supply through the short gastric arteries. Another supply branch of this curvature is the right and left gastro-omental arteries.

What are the 3 divisions of the small intestine?

The digestion process completes in the small intestine. After breaking down the foods, 90% of nutrient absorption occurs in this structure. Thus, it is the most crucial absorbing organ in the GI tract.

The small intestine has three divisions or segments to aid its digestion role. These are the duodenum, jejunum, and ileum, making up the long structure of the small intestine.

The three segments have histological features that they share in common. They all have the four primary histological layers of the GI tract. But, the jejunum and ileum have more similarities.

They all have the mucosa that has villi with enterocytes and goblet cells. Also, they have crypts, intestinal glands at the base of the villi, and the muscularis mucosae. But the jejunum and ileum have paneth cells and stem cells in the crypts.

The three segments have submucosa, but only the duodenum has a submucosal gland. The gland in the duodenum are Brunner’s glands. Moreover, only the jejunum and ileum have the submucosal plexus or Meissner’s Plexus.

These structures aid the small intestine’s function.

The first part of the small intestine is the duodenum. It signals other digestive organs to release chemicals when there is food. These chemicals are digestive juices that help break food down.

The jejunum is where the digested food from the duodenum comes next. The muscles in the intestinal walls churn food back and forth. It allows the food to mix with digestive juices and keep moving forward.

The final and extensive part of the small intestine is the ileum. Its function is to digest the food further. It will absorb any remaining nutrients that did not get absorbed from the first segments.

What is the importance of the villi in the small intestine?

Villi are short mucosal outgrowths that cover the mucosa of the small intestine. They appear as finger- or leaflike projections. Each projection has a covering of simple columnar epithelium absorptive cells.

The absorptive cells are also termed enterocytes. They are tall columnar cells with an oval nucleus at the basal part.

Your villi are vital features of the small intestine. Through these structures, you can get the main aim of why we intake food. To get nutrients that our body needs.

Villi absorb nutrients and complete the breakdown of food.

Without functional intestinal villi, you won’t get any nutrients from your food. Even though you will eat a lot, your body will not absorb and use the food. You will end up malnourishment or starvation.

The design of its structure enables its function.

A villus (singular of villi) has a large surface area. It increases the mucosal surface area when in contact with nutrients. With a larger surface area, there is also a larger absorptive area to absorb the nutrients from the food.

Moreover, the villi have a thin epithelium wall. This characteristic reduces the distance that materials need to move. It also increases the diffusion rate of nutrients into the blood for delivery to cells.

Also assisting the transport of nutrients is the villi’s moist feature.

The nutrient absorption mechanism may also vary depending on the other structures. The lacteal or tiny lymphatic vessels in a villus absorb fatty acids and glycerol. There are also blood capillaries that absorb glucose and amino acids.

REFERENCES:

Bailey, R. (2019). Anatomy of the Stomach. Retrieved from https://www.thoughtco.com/anatomy-of-the-stomach-373482

Cleveland            Clinic            (2021).            Small            Intestine.            Retrieved            from https://my.clevelandclinic.org/health/body/22135-small-intestine

Histology at SIU (2020). Study Guide Histology of the Gastrointestinal System. Retrieved from https://histology.siu.edu/erg/giguide.htm#submucosa

Histology Guide, (n.d.). Chapter 14 – Gastrointestinal Tract. Retrieved from https://histologyguide.com/slidebox/14-gastrointestinal-tract.html

Lapid, N. (2020). How the Intestinal Villi Help With Digestion. Retrieved from https://www.verywellhealth.com/understanding-intestinal-villi-562555

Mescher, A. (2018). Junqueira’s Basic Histology Text and Atlas. (15th Ed). McGraw-Hill Education.

NIH (n.d.). General Structure of the Digestive System. Retrieved from https://training.seer.cancer.gov/anatomy/digestive/structure.html

Pirie,              E.             (2022).             Stomach             histology.             Retrieved             from https://www.kenhub.com/en/library/anatomy/stomach-histology

Ross, M. (2016). Histology: A Text and Atlas: With Correlated Cell and Molecular Biology. (7th Ed.). Wolters Kluwer Health.

Sircus, W. , Dworken, . Harvey J. , Hightower, . Nicholas Carr and Keeton, . William T. (2020, November 4). human digestive system. Encyclopedia Britannica. https://www.britannica.com/science/human-digestive-system

Socratic (n.d.). Villi in the Small Intestine. Retrieved from https://socratic.org/biology/input-and-output/villi-in-the-small-intestine

University of Rochester Medical Center (n.d.). Anatomy of the Stomach. Retrieved from https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=34&contentid=17785- 1#:~:text=for%20the%20serosa.-,Serosa.,the%20stomach%20to%20confine%20it.

Walker,              D.              (2021).              The              Stomach.              Retrieved              from https://teachmeanatomy.info/abdomen/gi-tract/stomach/

Written by Angelyn Evan S. Bomediano

Reviewed by Dr. Reuben J C. Los Baños, Ph.D.

I.   Keratinocytes (KC)

A. Definition

Keratinocytes are the typical type of cell in the epidermis, the top layer of skin. They make up about 90% of the cells in the epidermis. They start in the stratum basale, the deepest layer, and move up to the stratum corneum, the outermost part. Also, they are flat, squamous cells with a lot of keratin but no nucleus.

They accumulate in the basal layer and change as they move toward the skin’s surface. This process is gradual differentiation. It changes shape and starts making keratin, cytokines, growth factors, interleukins, and complement factors. Moreover, it is under control by several factors and mechanisms that work on the epigenome.

B.  Function

Keratinocytes have a particular job to do. They are essential for protection and this is due to their formation, a tight barrier that keeps foreign substances from getting into the body and keeps moisture, heat, and other vital things from escaping.

These cells also have a structural role, forming tight bonds with the other cells in the epidermis and maintaining them in their locations. KC also acts as an immune system regulator when the skin hurts.

C.  Applications

1. Keratinocyte Cell Culture

Rheinwald and Green were the first people 30 years ago to write about developing human KC in a single layer. Since then, there have been many improvements in how human keratinocytes are grown. They can now be in both two-dimensional and three-dimensional cultures.

Normal Human Epidermal Keratinocytes (NHEK) can be from a young person’s foreskin or normal human tissue on an adult’s face, breast, abdomen, or thighs, among other places. NHEK from a single donor or a group of donors can be for research uses. The right amount of calcium in the culture is vital to ensure that KC can grow and change in the best way.

2.  Characterization

Keratinocytes express specific keratins at each stage of differentiation and other markers like involucrin, loricrin, transglutaminase, filaggrin, and caspase 14.

3.  Applications of Research

KC are available for many things, like studying how the epidermis grows and changes, how the body take in drugs, testing cosmetics and toxins, and analyzing how integument ages. They are also available in skin research, how wounds heal, and cancer research.

D.  Interactions with other Cells in the Skin

1. Keratinocytes and Fibroblasts

Cross-talk between KC and fibroblasts is essential for keeping the skin balanced and healing wounds. Paracrine signaling is how these two types of cells interact with each other. Interrupting this cross-talk can cause chronic injuries.

2.  Keratinocytes and Melanocytes

KC and melanocytes need to communicate for the epidermis to stay in balance. Melanocytes make melanin, which soaks up UV waves and keeps KC’s DNA from getting damaged. On the other hand, KC helps melanocytes multiply, change, and make more melanin.

3.  Keratinocytes and other cells

KC works with lymphocytes and cellular Langerhans in the integument to change how the immune system works.

E.  Role in wound healing and inflammation

1. Keratinocytes in Wound Healing

KC is in charge of repairing damage to the epidermis. It is called “re-epithelialization,” and a wound must heal. When the skin undergoes stress, KC becomes active, moves to the injury, and starts making more of themselves to fill the hole.

When an injury is healing, KC, fibroblasts, and immune cells need to communicate. When KC doesn’t work right, wounds don’t heal and stay open for a long time.

2.  Keratinocytes in Inflammation

When the epidermal barrier breaks or pathogens get into the skin, the body responds with inflammation. Keratinocytes participate in this process because they make cytokines, which send signals to immune cells that can be good or bad.

Keratinocytes also play a role in several allergic skins diseases and chronic inflammatory conditions like psoriasis because they can recruit and activate dendritic cells and leukocytes.

II.   Keratin (K)

1. Definition

Keratin is a type of protein seen in hair, skin, and nails. K is a potent, fibrous protein that can’t be scratched or torn. It is also called an intermediate filament, an essential protein that gives the structure of hair, skin, and nails.

Like other proteins, keratin rises from amino acids. Each protein possesses its own set of amino acids, like each person has deoxyribonucleic acid (DNA). Though keratin can be in organs and glands, it is in cells that line the inside of the body. Endothelial cells cover the body’s surface.

K also includes the digestive and urinary tracts, both inside the body but opening to the outside world. K can withstand different environmental conditions because it is strong and has a solid structure.

B.  Location

Keratin is in the top layer of skin, called the epidermis. The integument is the biggest organ in the body, and it protects the organs inside it. New skin comes from the bottom of the epidermis while the old ones rise to the top and fall off. What’s left of dead skin tissue is usually a mix of proteins, with keratin being the main one. In this way, most surface-level parts of the epidermis are composed of the keratin epidermis’s keratin cells.

C.  Types of Keratin

There are 54 types of keratin protein in the body. The main four types are:

• Type I – The proteins in type I K are usually small and acidic. Acidic molecule can either give another molecule a proton (hydrogen ion) or form a covalent bond with an electron pair. Covalent bonds happen when two molecules share electrons. This type is significant to the health of epithelial cells.
• Type II – Keratins of type II are large proteins that have a pH of 7.
• Alpha-keratin – Alpha-keratins are in humans and the wools of other mammals. Since they are fibrous and helical, this type helps keep the structure of epithelia cells strong.
• Beta-keratin – Only birds and reptiles have beta-keratins. They help to keep the shape of:
  • Claws
  • Scales
  • Beaks
  • Skin
  • Feathers

D.  Keratin Structure

The structure and function of keratin depend on what amino acids are in it. The shape of a protein molecule depends on the kinds of amino acids and how they connect. The same protein molecule can have more than one structure:

Primary structure: The order of amino acids within one protein molecule

Secondary structure: Amino acids bond together to form an alpha-helix (coil shape) or beta- pleated sheet (accordion shape)

Tertiary structure: One port of a protein chain binds with another part of the same chain

Quarternary structure: A complex protein structure where more than one protein chain binds to another

Due to its robust and stable structure, Keratin is insoluble in water and cannot affect acids, alkalis, or other powerful solvents. As a result, keratin can withstand circumstances both within and outside the human body. Keratin shrinks when exposed to water at high temperatures because some bonds break because to the high heat.

E.  Function

Keratin controls epithelial cells’ formation and protection, strengthening the skin and supporting internal organs. It also keeps the skin elastic and preserves the skin’s suppleness. Additionally, it binds epithelial cells together and assists them in resisting the effects of mechanical stress.

What do keratinocytes contain?

KC develops in the basal layer of the epidermis and differentiates as they rise. During this process, they change their shape and start to produce keratin, cytokines, growth factors, interleukins, and complement factors. Several factors and epigenetic pathways influence KC differentiation.

A.  Keratin

KC produces keratin that makes up most of the structure of the skin, hair, and nails.

This component has an essential role in mediating cutaneous immune responses, inflammation, wound healing, and the growth and development of certain neoplasms.

B.  Cytokines

KC is known to produce cytokines as well. That said, cytokines regulate immune and inflammatory responses and play essential roles in pathological skin conditions.

C.  Growth Factors

KGF (Keratinocyte Growth Factor), also known as FGF7, promotes the migration and differentiation of epithelial cells and protects them against stress. KGF is generated by mesenchymal cells and exerts its biological effects by binding to its high-affinity receptor, a splice variant of FGF receptor 2 (FGFR2-IIIb), expressed by epithelial cells, including epidermal keratinocytes.

D.  Interleukins

Despite being given less attention, keratinocytes also produce a variety of cytokines, including interleukin (IL)-1, -6, -7, -8, -10, -12, -15, -18, and -20, as well as tumor necrosis factor-alpha (TNF). Wherein (IL)-1, -6, -8, and TNF were discovered and investigated.

E.  Complement Factors

KC is the predominant cell type in the skin; this cell type produces two soluble components of the complement system, C3 and factor B.

F.  Others

Also produce eicosanoids, prostaglandin (PG) E2, and neuropeptides such as proopiomelanocortin and α MSH.

What is the difference between keratinocytes and melanocytes?

Keratinocytes refer to the epidermal cells that produce keratin, while Melanocytes refer to the mature melanin-forming cells in the skin. In terms of its differentiation, KC is from the basal layer of the epithelium.

At the same time, Melanocytes are from the neural crest cells. With regards to their production, KC is more on the display of Keratin which most of the epidermal cells are, while Melanocytes are on the production of Melanin, and it is lesser compared to the keratinocytes.

Moreover, KC is a physical barrier between organisms and the external environment and forms hair and nails. While the other is responsible for the color of the skin.

Where are the oldest keratinocytes in your skin found?

The oldest KC in the skin is at the outermost epidermal layers, the Stratum corneum. This comprises around 25-50 layers of KC filled with keratin continuously shedding off. Furthermore, the constant exertion of friction stimulates cell production in this layer and the production of callus.

Do keratinocytes produce vitamin D?

Yes, KC produces vitamin D. Besides that, they contain enzymatic machinery to convert vitamin D to active metabolites 1,25(OH)2D. In particular, the vitamin D receptor (VDR) allows the keratinocytes to respond to the 1,25(OH)2D.

Vitamin D and its receptors influence various skin activities such as inhibition of proliferation, encouragement of differentiation, including the creation of the permeability barrier, enhancement of innate immunity, hair follicle cycle modulation, and tumor suppression.

Do keratinocytes produce melanin?

Currently, some researchers discovered that melanin undergoes concentration in keratinocytes in the stratum basale, the deepest layer of integument and that the number of melanin granules correlates with complexion. Their findings revealed how melanin scatters within KC in different integument phototypes.

Previous research also revealed that melanosomes in dark skin occur as single membrane- delimited structures. In contrast, melanosomes in light skin only exist as clusters surrounded by a membrane.

What holds keratinocytes together in the epidermis?

The structures of resistance in the epidermis are the desmosomes, which allow the keratinocytes to stick to each other. The function of sticking together is possible by how the desmosomal molecules and cytoskeletal filaments work together. Moreover, whenever the skin undergoes physical trauma and rubbing, the desmosomes, connecting junctions in-between, help keep the cells together.

What are nucleated keratinocytes?

Normal KC is usually flat, keratinized squamous, and nucleus-free. With that, nucleated ones are known to be abnormal. However, it occurs seldomly. Moreover, it includes inflammatory cells and indicates parakeratosis, erosions, or that the sample was taken from below the stratum corneum.

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