Healthy Start: Navigating Health and Well-being as an International Graduate Student/Worker

Healthcare and immigrants
But welcome to the League with Joppa. The podcast that bridges continents and connects stories. Join us as we dive into the vibrant world of international education, explore diverse cultures, and share the extraordinary journeys of students far from home. Whether you're dreaming of studying abroad, already embarking on this adventure through other means. Literature is your companion in navigating the exciting, challenging, and transformative world of global education. Let's leap into today's episode. Welcome back to another episode of leap with Jasper, the podcast dedicated to helping international students and immigrants navigate their journey in a new country that is, um, the United States of America. My name is Saheed Adepoju, and today I'm going to be diving into a topic that is crucial for anyone who has recently started working abroad health care and taking care of yourself. And it's something that people usually sometimes overlook. Or downplay us. Not important, but this episode is personal. So. I'll have you know my own story helped. Health story. I might say it in this episode or in a future episodes, but I want to, you know, bring it out here and say your health care is 100%. Priority over everything else. Um, starting a new job in a new country can be very exciting and overwhelming. Um, and the midst of all this new responsibilities and opportunities, it is very easy to overlook the importance of health and well-being. Today, I will discuss everything you need to know about navigating the health care system in the US. Maintaining your physical and mental health and finding the right balance between work and personal life. When I first moved to the US and settled in California eventually in 2017, I was so focused on proving myself at work that I neglected my health. I didn't know how the health care system worked, and I was overwhelmed by the paperwork and new terminologies. And when a health scare happened, I had to change my mind about that. So. So whether you are an international grad student who has just recently started working, or you are simply looking to improving your health and well-being, this episode is for you. So let's get started. So first thing I want to talk about is mental health and wellbeing. So one of the biggest things about the word mental health is we think, oh, not for me, I'm okay, I'm fine, I'm good. But there is a lot of things that goes into this. So mental health is just as important as physical health, especially when you are adapting to a new country, a new job in your life. Uh, this sector, this segment that I'm going to be talking about, mental health will explore mental health and wellbeing for both, uh, people who are in Stem. And also you Stem professional or non-stem, you know, people that don't do anything with computers. So. Mental health is crucial for maintaining overall well-being. It is important to acknowledge and address any mental health issues early on in order to prevent them from affecting your work and personal life. So typically, cultural stigmas around mental health can make it difficult to seek help. But remember that taking care of your mental health is a sign of strength and not weakness. So what exactly are those things that can cause these things? So first thing is isolation. Isolation and a sedentary lifestyle for this particularly goes for people in Stem. So if you are into it or if you are into, uh, technical work, software engineer, um, or whatever form of computer engineer and stage. Typically Stem professionals typically spend very long hours working on computers, which can lead to feelings of isolation and a sedentary lifestyle. So as a sedentary lifestyle, you just sit in the same location or you don't move too much. It's important to take regular breaks, move around and engage in physical activity. Um, another thing with um, the unique challenges for Stem professionals is the high stress and burnout. The tech industry is known for its high pressure environment and tight deadlines. Managing stress through techniques like mindfulness, meditation and proper time management can help prepare prevent burnout. So you need to figure out how you can reduce the burnout. You need to learn how to take breaks. Uh, another thing that causes a high mental stress is screen time and mental fatigue. If you spend so long, um, prolonged screen time can cause a mental fatigue and eyestrain. Uh, one of the things that you should consider doing is the 20 2020 rule, which is for every 20 minutes. Take a 22nd break to look at something 20ft away. So always take a break from your computer screen every 20 minutes for other, um, people that are not Stem professionals. So for those that have physical jobs that are physically demanding, that can lead to physical fatigue and stress, and you have to ensure adequate rest and recovery in order to make sure that you don't burn yourself out. Another thing is if your job involves a lot of social interactions. Um, maybe you, uh, someone that has to do the meetings or things like that. Drug jobs that involve a lot of social interaction can be mentally exhausting. Finding time for self-care and quiet mornings can help balance social demands. So that's another thing. If you you might not be a screen type person. You might be someone that interacts a lot. Someone that uses social media for maybe for marketing and things like that. You want to talk to a lot of people. You need to be able to do that. Another thing that a lot of people don't realize is the nature of the food in the US. So coming from another country, you probably are used to eating a certain certain types of foods, or vegetables and meats and stuff like that. One of the things that you typically have is because of the nature of your job, you are prone to eating out or eating fast food. So the food landscape in the US can be quite different from what you're used to in your home country. So you have things like processed foods, a larger portion, sizes and prevalence of fast food can impact your diet and health. So there are lots of sugars in these foods, lots of salt in this food. There are lots of sodas. So people because people are very busy, uh, very in a very fast paced environment, you quickly grab what you can eat. And one of the things that you need to understand is most of these food have interactions with your body that is different from what you're used to. So when your body sees something very different, it changes, you know, manages it very differently, which can produce effects that you've never had before. And they combine that with a high stressful environment. It's like a perfect, uh, perfect mix for a stressful environment. So one of the things that this does on mental health is a diet plays a significant role in mental health. Consuming high amounts of processed foods, uh, sugars and or healthy fats can lead to mood swings. So that's one thing it does anxiety and depression. On the other hand, a balanced diet rich in fruits, vegetables, lean proteins and whole grains can enhance mental well-being. So you have to be very specific about the kinds of food. Now you're probably thinking, but I used to eat all these foods back in my home country. Yes they were. They're not made the same way in the US. The US prioritizes making these foods available so that people don't go hungry, but they don't ensure that these foods are, well, you know, gives you the nutrition that you need and just want to make the availability available. So you need to be able to understand that you have to be mindful of your food choices. Opt for home cooked meals whenever possible. Make sure you buy stuff and then you cook it. Um, another thing you can do is if you must buy meat, uh, probably buying meat from a farm. You don't have to buy meat from a Walmart or Target. Nothing against them. It just means that a certain point of time you have to start prioritizing, even where you get the meat and veggies to be able to provide yourself very good nutrients. So you have to make sure you, um, incorporate a variety of nutrient dense foods into your diet, understand how different food affects your body and mind, and make informed decisions to support your health. So you have to make sure you are eating the right kinds of food because they go a long way, because you know you had a high stressful environment. Your food can make or break. You know, sometimes you might eat food that would change your mood or you feel happy. It also, you know, happy foods. You know, sometimes it's probably lots of sugar because, you know, it changes your mood and you're happy. And then when you get very happy with, you know, high sugar content food. Your body crashes later on. Are you asking for more sugar in order to keep you at that emotional eye? So you have to be very careful to understand. So next thing I talk about is resource for mental health support. A lot of people, again like I said here in mental health and you know, please don't. It is for real. Um, many employers are for employee assistance programs that provide confidential counseling services at universities often also have a mental health resources for students as well. So if you're an international student, this also helps. Uh, you can use online, um, resources. Uh, BetterHelp and Talkspace offer online therapy sessions that can be more flexible and accessible. Uh support groups, uh, join the support groups either in person or online. I would say you should join support groups in person. You don't want to add an online component to something that already you're already online for your job. But you know better to have something than nothing. So either online or in person can provide a sense of community and shared understanding. Another thing you can do is you find if you are religious or like I am, uh, you find a church community. And this has helped because then, you know, you have, uh, two times a week where you can go in for Bible study or you can go in to do, um, uh, what's called, uh, a service. So if you're Muslim, look for a community, look for a mosque where you can also go in, um, have, um, the imam that he can speak to, uh, you can also ensure that you have, uh, weekly activities that you go to so that you can mix with people in the community because you want to be able to have people to speak to. So always look for one of these places where you can, you know, connect. So that's. That's one thing I would suggest for a support group and tips for managing stress and maintaining mental health. Have a consistent daily routine. So for me, I go to the gym. I get up at 5:15 a.m. every day, and I get to the gym at 6:00, and I have 20 to 25 minutes of cardio on the StairMaster. I make sure that, um, you know, I put in like 2 or 300 calories on the StairMaster that I get off and I do some strength training for another hour. So I'm in the gym from 6:00 to 730, and then I get back to work. I get back to the house. And then I get, you know, my kids ready for school, and then I go to I go to work. I have to be in the office, you know, I jump in the car, drive to the train station, get to work. Uh, so if you have that consistent routine, uh, it goes a long way, um, to to to helping you. Um, so that's one way that I manage stress. Um, you have to actively, you know, burn the stress. Not bonded stress with taking meds under stress with doing actual, um, exercise. So having a consistent routine helps you set boundaries. It's important to set boundaries between work and personal life to ensure you have time to relax and recharge. Uh. Stay connected. Making and maintaining connections with family and friends, but locally and back home can provide emotional support and reduce feelings of isolation. Also, practice self-care, engage in activities that you enjoy and that you help to. That helps you to relax, whether it's reading, exercising, or pursuing a hobby. Case in point this podcast is a way for me to manage and maintain my mental health. I do this as a way to provide you information, information that is relevant to me, but at the same time, I use this because I have a routine. Every single week I have to come up with new episodes. It keeps my mind in check. It keeps me happy because I enjoy providing this information to you. Does it cost you anything to listen to this? But it gives me an opportunity to share what I want to do. So this podcast lead project is a very good way for me to, you know, maintain my mental agility and mental stress. So that's one thing you can do find a hobby. If it's reading or writing you know how to do. Keep writing. If you are a blog or blog, if you want to start a podcast, feel free to reach out to me. I'll be very happy to give you all the resources because this podcast is a work of passion. The next thing I will talk about is physical accounts. I had just talked about how I manage mental stress, uh, with, uh, physical exercise. So physical health is an asset. Not taking care of yourself. Taking care of your physical health is just as important as managing your mental health, especially when you are navigating a new environment in this sector. In this segment, I'm going to cover the key aspects of maintaining physical health. Finding and using local gyms and fitness facilities. Many cities in the US have a wide variety of gyms and fitness centers. Look for the one that fits your budget and offers the amenities you need. Some workplaces also provide gym memberships or have on site fitness centers. Local community centers often offer affordable fitness classes and recreational facilities. This can be a great place to stay active and meet new people as well. Outdoor activities take advantage of local parks and outdoor spaces for activities like walking, jogging, cycling or hiking. California, for example, state has numerous trails and parks perfect for outdoor exercise. Another thing is regular exercise, just like I mentioned initially. Regular exercise. Regular physical activity exercise helps improve cardiovascular health, strengthen muscles, and boost your mood. That is very important. Mood boosting. So if you have stressed, um, and you do cardio and you do strength training, it will change your mood. It can also help mitigate negative effects of a sedentary lifestyle for especially for those in Stem who sit in front of a computer for long hours and then incorporated exercise into your routine. Aim for at least 150 minutes of moderate, uh aerobic activity, or 75 minutes of vigorous activities each week. So notice each week I do an hour, 30 minutes, four days a week. So they're saying 150 minutes of moderate every week. That's what I'm proposing. But if you can do more, even better. Uh, even small changes like taking the stairs instead of an elevator can all go in for a short walk during lunch breaks can make a big difference. Another thing is your diet and nutrition. Focus on a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains. This can help you maintain energy levels and support overall health. The reason why you do this is because if you do vegetables, you're more likely than not to get good health stuff, even though most of the even the most of the fruits and vegetables can contain sugar. Because America is very funny with some of the foods, but is better than processed foods, so aim for that. Um, if you can. Understand the food labels. Understand what you're eating. Um, so learn to read the food labels to make informed choices about what you're buying and about what you're eating. Be mindful of portion sizes, the added sugars, and unnecessary fat. Meal prep prepare your meals at home allows you to control the ingredients and portion sizes that can also save you money and reduce the temptation to eat out frequently again. Eating out means that you're burning cash and you do not know you know. What you're spending your money on, so you have to be very careful. Also, another thing that is very important is preventive health care. I practice that a lot. I do a bloodwork every 3 to 6 months. And essentially preventive health care is to, you know, when you schedule regular checkups with your primary care physician to monitor your health and catch any potential issues. Early preventive care, such as annual physicals, is often covered by your health insurance at no additional cost. Make sure your vaccinations are up to date. This will include flu shots, tetanus boosters, and other vaccines recommended for adults. If you want to take those vaccinations, I am not mandating them. I'm just telling you that it is an option. When you go for your annual physical. Do your dental and vision care. Regular dental checkups and eye exams are important for maintaining overall health. Yes, I know my eyes are good. My teeth are good. Check them please. You just never know. Don't take it for granted. Now also drink lots of water throughout the day to stay hydrated. Very important water water water supports your bodily function, keeps you hydrated, reduces the fog in your brain and your mind. And goes a long way. If you can avoid alcohol, please limit the intake of alcohol. Avoid smoking. Yes, if you are someone that smokes, there is lots of complications that can come with that. You can have high blood pressure. You can have type two diabetes, you can have kidney problems. There's a combination. And the moment you become a chemistry set, when you take multiple drugs or high blood pressure and things, becoming a chemistry set in the American healthcare system is very dangerous because most of the drugs that you take, no one has ever done research on them for how they interact with each other. So be very mindful. Be very careful. So. The next thing I'm going to talk about is work life balance. And this is quite important because a lot of people talk about, oh, I've got my, my, my job provides me work life balance. But what is it achieving a healthy work life balance is an essential for long term success and well-being. As an immigrant started a new job in a new country, it can be challenging to balance the demands of the work with personal life. In this segment, I'm going to explore ways by which you can find that balance. Set clear boundaries. Establish clear boundaries between work and personal life. This means setting specific work hours and sticking to them, and avoiding work related tasks during personal time. So if you're offered 4:00, please do not reply to that email. Even if that email was sent by the CEO replied during work hours, the world is not going to end. And remember, even if you reply and you know you get sucked in, remember, if anything happens to you, the company will continue. Nothing would happen to that company. You will see how Steve Jobs died a long time ago. Apple still exists. I'm sure you know, there are lots of things he could have told himself about taking care of his body, but Apple still exists today. So set clear boundaries. Prioritize tasks. Use tools like to do lists for project management. Apps to prioritize your tasks and manage your time effectively. Focus on high priority tasks and break larger projects into manageable steps. So prioritize your tasks. Then just say no. Don't say yes to everything, right? It's important to recognize your limits and not take on more than you can handle. Politely declining additional work or commitments can help prevent burnout. Importance of taking time off. Please utilize your vacation days. It is there to be used. Take full advantage of the vacation days and personal time off. Use this time to relax, recharge and do activities you enjoy. Plan regular breaks. Incorporate short breaks throughout your day to rest and rejuvenate. Even a five minute break can make a big difference in your productivity and mental clarity. Disconnect from work. Make it a habit to disconnect from work during your time off. Avoid checking emails or taking calls during vacations or weekends. I don't do any work over the weekends anymore. There is no amount of work you're going to give me. I'm not going to show up on the weekend for anything. Integrating into your workplace culture. Understand the workplace norms. Take time to understand the norms and expectations of your workplace. This includes a dress codes, societal and a societal or social interactions. Build relationships you know with colleagues to enhance your work experience and engage in team activities. Attend social events and be open to making new friends. You know, find a mentor within your organizations who can provide guidance and support as you navigate your new job. Please engage in hobbies and interests. Make time for your hobbies and activities that you enjoy outside of work. This can provide a sense of fulfillment and help you relax. My podcast is a hobby, which is why you're listening to this right now. Practice mindfulness and relaxation techniques such as meditation. I am not a fan of meditation though. Um. And deep breathing. But for me, the way I practice mindfulness and relaxation is by going for a run or taking, um, uh, what's it called? Taking steps on the on the cardio machine. You know something? Because by the time you are done with that, it relaxes your body, it releases endorphins, which kind of calm you down. So that's one way to relax. Now, of course, your regular exercise. Make sure you go to a gym and, um, please go out, touch grass. Uh, understand how understand how things work. You know, see how, um. See how things work for for once, you know, don't always. Don't always assume that, you know, there's no life outside. Always, always take time off. Um. So another thing that I want to talk about is. Practical, practical tips. Um. You need to understand. There's some practical tips that you need to navigate in everyday life in in in America, a new country. I'm hoping that these tips would help you handle emergencies, stay organized, and make most of your available resources. So first and foremost, know your emergency numbers in the US. The emergency number is 911. Make sure you know the emergency numbers for your local police. Your fire department and your ambulance services. Also have information for gas. The number to call for gas. If your case is low gas, always have that as well. Prepare an emergency plan. Have a plan in place for different types of emergencies such as medical issues, natural disasters, or personal safety concerns. Make sure you know the locations of the nearest hospitals, urgent care centers, and safe shelters. Save the number. The open. What I mean is you need to keep important contacts handy to save the contact information of your primary care physician, your doctor, your health insurance provider, your local embassy or consulate, and close friends or family. Also, I use a lot of apps, so I have fitness tracking apps. So I have an Apple Watch where I can track my, uh, my, my fitness and set goals and to keeps me motivated. I have apps for health management, so things like Apple Health and Google Fit can help you to to track all of that. Also, you need to have the app for the hospital that you go to to make sure that you, uh, are able to understand how, um, how your tests are going over the year. So I have I use the Kaiser app, I use I'm a member of the Kaiser Health Insurance. And what I do is to be able to track. I've been tracking my my health, uh, in America since 2017. So I have all the stats, um, for, for my health care. Um, and the typical, uh, tests that I do are all involved around, you know, everything. So to give you an idea of the the way I do my thing is. Every three months I go into the hospital and I ask for an annual physical. And in the outdoor physical, we do a bunch of tests. And the aim of this is to be able to track if everything is going well. So I'll give you an example of a run through of what I do. I do creatine tests, which is to check stuff my kidneys, I do potassium tests. I do thyroid stimulating hormone tests. At uric acids, I do a onesie. A onesie is to check my onesie level, which is to see if you're a diabetic or not. This was a big indicator for me, um, recently where my a1 C levels were going up and the doctor was of the opinion that I needed to immediately go on insulin, but I was able to not do that because I hit the gym, and in three months I reversed my agency and I was no longer diabetic. So, you know, those are the things that are important because what is the use of making so much money? But you have a terrible health situation to enjoy that. So. That is why this is very important to me. So other tests that I do include glucose, uh, non fasting lipid panels, I do vitamin B, uh, by doing B12 tests. Um, I do the complete blood counts, I do my white blood cells, red blood cells, potassium, um, and glucose. I do a host of these, um. A host of this test to make sure that I, you know, essentially, you know, keep in myself. So, um, maintain a record of these. Um, another thing you need to do is you need to understand the health care system. So you need to when you get a new job. You sign up for health insurance, please do not overlook. Um. And say that I don't need a health insurance. I'm well, in Jesus name. Or by the grace of Allah, my health is good. I'm sorry you're in a new country. Now that the foods can interact with your body and cause a whole wrecking ball on you. So please do not neglect that. Do not say you're. You're good, you're fine. You feel fine. No, do not do that. Um, make sure you sign up for a health care. You're. You have a new job. Your your employer is paying for your health care. Um, they pay a premium. That's part of your package as part of your pay package. Averagely, a company would pay at least 20 or $30,000 every year for your health care. You pay a portion of that every, every, every month. You don't have to. You don't have to pay 30,000. They give you an opportunity to pick a doctor. Pick a health care so that the different types of health insurance there is the one where you, uh, you can pick any doctor in a network. Um, and you can, you can go to that hospital because that hospital is in that network. So pick, um, a good hospital, uh, pick a doctor and make sure you book appointments every single time whenever you go for an appointment, if it's a preventive, um, appointment. Preventive health care. Uh, the the copays usually very small. It depends on the kind of, um, uh, um, insurance. You have my insurance. I don't pay for preventive health care. I don't pay for blood work as well. Other places you'd have to pay for blood work or, you know, a copy. A copy could be $50, $60, $100, something that you pay, and then your insurance kicks in and covers the rest. So please know, be aware of what you're doing when you're signing up on your on the dashboard, on your healthcare. It tells you how much you're going to pay. Uh, please don't always assume that you pick the cheapest, uh, please pay for good health care and not just pay. Please use your health care. So once you go in, make sure you do your bloodwork every 3 to 6 months. I just read you a list of the blood test. The doctors know what that means. They will check your bloodwork and they will tell you where you are. They will tell you what you need to do, and you need to be able to track that. So that's one of the first thing you need to do as an international student. Please make sure you do your bloodwork and know where you are. Jesus, God, Allah, whoever you worship is not going to come down and change the DNA consequence of the food you eat in your body. If you eat junk, it's not a miracle. It's not going to change. You need a lifestyle change to make sure that your body is active. I keep on stressing this. This is very important. Make sure you know what you are internally because what you are internally would always bring itself out eventually. So if you don't take care of yourself internally, it's going to come out in form of stress. You're going to be ill. If you are able to know where you are preventively when you do your tests, then you can do exercise to counteract anything. If you decide to take drugs and feed your body on Big Pharma, drugs and big medicines that you did not do any research on, that you did not do any research on on how they interact with other drugs. You would be a chemistry set. You would be that set where one drug deals with one thing, another drugs deals with another thing, and they don't know how they interact because different companies meet them. So the gym I keep on saying this the gym, the fitness places is the cheapest form of health care you can get in America. Go to a gym, go register in the gym, pay a personal trainer to give you the tips on how to get better. Because if you don't do this, you will pay dearly for this. In 1020 years, your body would be destroyed because of how much food you've taken. You will not have the mental capacity to go on, and then you would not be effective at work, which would lead to kicking you out. And then you don't have money to keep yourself in the country, or you lose your job, and then you become mentally frustrated and you can't handle the stress, and then you lead to a burnout and then you're out on the streets. So the healthcare. Ease. I repeat the most important bit of your life in the US. If you do not take it seriously, you will destroy your life entirely. In the US, everything you worked for will go down the drain if you do not take care of yourself. So I stress this again. Make sure you know your numbers. Make sure you know your test. You know your cholesterol level, your glucose level, your blood pressure, your A1. See, you know where it stands. You know how the trend is going. The moment is going up. I find out how to reverse it. Most of the reversal can be done in the gym. Getting to a gym, exercise an hour a day, three days a week minimum, two days a week, whatever. Make sure you get into a gym and make sure you get yourself sorted out. If you do not do this, this is probably one of the biggest episodes that I'm going to release. If you do not do this, if you do not repeat, fix yourself mentally, physically and take care of your body. Take care of your mind, your you will burn out and you will crash and burn. America is for the long haul. Do not jump into ignoring your body and prioritizing, making money or prioritizing making making headway in your professional career. If you neglect your body, if you don't have any form of exercise, doesn't have to be the gym. You can play soccer, you can play basketball, you can play cricket, you can play anything. If you're not doing anything physical to help your body to burn stress, you will burn out and it will be the worst thing that ever happened to you. Okay. That's just. Going on a huge rant. I hope you can tell from my voice that this is really important to me. Uh, I hope that, um, you would use this episode as a way to ensure that you get yourself back, um, learn a lot to get yourself back in check if you have derailed. I also hope that you use this as an opportunity to learn about how the health care system can help you bounce back. Um, do not like left checking your bloodwork every 3 to 6 months. I just did my last week, and I'm all clear. Excited to move on. And, um, yes, I hope this episode has brought you a lot more information. And I've been grateful in in and I've been I've been a lot grateful. I've been very privileged to share this with you. It's a personal, uh, episode for me because I have been through a lot of healthcare, so I know, um, how this is very important and how this can be very, very detrimental to you if you do not take care of it. So, uh, I'll probably talk about the health care in the episode. I'll talk about sleep apnea, type two diabetes and things like that, that you should watch out for something that is very important. So most people are prone to high blood pressure, um, type two diabetes, sleep apnea. Those three weather people don't deal with sleep apnea. Sleep apnea is it has a direct correlation with type two diabetes if you do not know. So if you're not sleeping well, uh, if you're waking up in the middle of the night to go to pee every hour, you probably have sleep apnea. You have high blood glucose in your blood system, which is type two diabetes. And I'm not a doctor, so I'm not here to diagnose you. But this tells you that if you have some of these, you are probably, you know, prone to some of this. Are you sleeping in the afternoon? Can't stay awake in the afternoons. You're tired, burnt out. Probably have one of these. Anyways, this would be the end of this episode. I thank you very much for listening to Mythos Far. I hope you've, um, had a great weekend and I look forward to, um, speaking to you on another episode. And until then, keep leaping, keep enjoying yourself, and, uh, speak to you soon. Thank you very much. Thank you for tuning in to this episode of Le Pajama. I hope it brought you valuable insights and stories that resonate with your journey. If you have any thoughts to share, questions or want to send a voice note with your feedback, please visit our website at Lead Project IO you will find a contact form there. I would love to hear from you and feature your voice in a future episode. Don't forget to subscribe to the podcast on your favorite platform, some of which are Apple Podcasts, Spotify. I had Radio or Player FM. Your subscriptions and reviews help us grow and reach more listeners, and I truly appreciate each one of them. Also, check out our merch store on the new website for some cool t shirts and hoodies. Perfect for showing your support for the show. Stay tuned for our next episode, where we'll dive even deeper into the experiences and challenges of international education and careers. Until then, keep leaping forward. And thanks again for being part of the Leap community.