LiveWell Vermont

Preventative care is essential for maintaining long-term health, particularly when it comes to blood sugar and heart health. Taking proactive steps now can reduce the risk of serious conditions like diabetes, heart disease, and stroke later in life. Annual physicals and screenings play a critical role. Monitoring your blood sugar levels can help detect early signs of insulin resistance or prediabetes, enabling you to make lifestyle changes before issues escalate. Similarly, keeping track of your blood pressure, cholesterol, and heart health metrics ensures potential problems are identified and addressed early. Lifestyle choices are equally vital. A balanced diet rich in whole grains, lean proteins, fruits, and vegetables supports stable blood sugar and promotes cardiovascular health. Regular physical activity strengthens your heart and helps regulate glucose levels, while managing stress reduces harmful impacts on both systems. Preventative care isn’t just about avoiding illness;...

Spring is a season of renewal, making it the perfect time to not only tidy your home but also refresh your mind and life. Mental and emotional clutter can weigh you down, so here are some tips to declutter your inner world and embrace clarity. 1.      Start with Reflection : Take a moment to identify what’s causing stress in your life. Journaling can help you pinpoint habits, relationships, or thoughts that no longer serve you. Likewise, take time to reflect on what is going well and what you want to keep doing. Consider people, places, activities that make your life good and you want to include more of going forward. 2.      Declutter Your Commitments : Assess your schedule and say "no" to obligations that drain your energy. Focus on activities and relationships that bring you joy and fulfillment. 3.      Refresh Your Space : Clear out items you no longer use and create a calming, clutter-free space to relax in. If your ...

A good night’s sleep doesn’t just happen—it’s influenced by how you spend your day. Incorporating certain activities into your daily routine can help you unwind, improve your sleep quality, and wake up feeling refreshed. 1.      Start with Sunlight : Exposure to natural light helps regulate your body’s internal clock, signaling when it’s time to wake up and when to wind down. Catch a little light whenever you can by eating lunch outside, taking a few deep breaths of fresh air before work, or going for a walk after. 2.      Stay Active : Physical activity improves sleep by reducing stress and promoting relaxation. Aim for 30 minutes of moderate exercise or more. Avoid intense workouts close to bedtime, as they can wake you up! 3.      Take Mental Breaks : Manage stress during the day by incorporating short activities to help you cope, like breaks, a laugh with a friend or deep breathing exercises. Stress management during ...

  Amidst the hustle of tax season, March also brings the bustle of spring. With   80% of Americans 1   planning to spend time spring cleaning this year, don’t forget that your finances could benefit from a refresh. Not only does this allow you to   check in on goals   and the progress you’re making, you can also save money for those rainy days.    Get in the right place at the right time  More daylight at this time of year can be a fun escape, though there’s no room to run when it comes to your bills. Penalties kick in when you miss or make a late payment, and credit card companies collected  more than $14 billion 2  in these fees in 2022. While U.S. lawmakers recently announced regulatory plans to cap these fees at $8 (down from an average of $32), it’s still undetermined how these rules could be applied across the industry.  It’s a timely reminder that avoiding these fees is a step within our own control.   Jotting down ...

  As March ushers in the start of spring, the changing weather can disrupt our hydration habits. Staying hydrated is key to maintaining energy, supporting digestion, and keeping your skin glowing. Here are some easy hydration hacks to help you thrive this season: 1.      Start Your Day Right : Begin each morning with a glass of water to rehydrate after a night’s rest.  2.      Set Hydration Goals : Use a water bottle with time markers or set hourly reminders to stay on track. Aim for at least 8 glasses a day, adjusting for activity levels and weather. 3.      Snack on Water-Rich Foods : Incorporate fruits and veggies like cucumbers, watermelon, and oranges into your meals for extra hydration. 4.      Flavor It Up : If plain water feels boring, infuse it with fruits, herbs, or even a slice of ginger to keep it exciting.  There is nothing wrong with adding a splash of lemon for a refre...

Having an accountability partner can be a game-changer when it comes to sticking to an exercise routine. An accountability partner is someone who supports, motivates, and helps you stay on track with your fitness goals. On days when you're lacking enthusiasm, your partner can help encourage you to show up. Also, having someone to share the ups and downs of your fitness journey can make the process more enjoyable and less isolating. Exercising with a partner can make your workouts more fun and gives you an opportunity to try new exercises together, explore outdoor activities, or create joint fitness challenges.  With the right partner, you can push each other to new heights, add variety to your workouts, and most importantly, have fun while achieving your fitness goals. So, find a friend, family member, or workout buddy, and start planning your next exercise session together Try some of these exercises with your accountability partner: Partner Lunges:  Stand facing each other, ...

When we take the time to appreciate others, it fosters connection, boosts morale, and encourages a positive environment. Whether it's a simple thank you or a more thoughtful gesture, showing gratitude can have a profound impact on the people around you. Ways to Appreciate Others and Show Gratitude Say Thank You—Sincerely One of the simplest and most powerful ways to express gratitude is by saying “thank you.” A heartfelt “thank you” shows that you recognize and value the effort or kindness someone has extended toward you. To make your appreciation even more genuine, be specific about what you are thankful for: "Thank you for taking the time to help me with that project. Your support made a big difference." Give Thoughtful Compliments Compliments are a wonderful way to express appreciation for someone's character, actions, or qualities. Instead of focusing solely on external appearances, give compliments that highlight the person's efforts, skills, or positive tr...

Personal boundaries are an essential aspect of maintaining a healthy relationship with yourself and others. They serve as a way to define what is acceptable behavior for you, helping to protect your emotional, mental, and physical well-being. Without boundaries, we can easily feel overwhelmed, taken advantage of, or burnt out. The good news is that setting and upholding personal boundaries is something you can learn and practice. Boundaries can vary from person to person, and they may evolve over time as we grow and our needs change.  How to Set Personal Boundaries Know Your Limits The first step in setting personal boundaries is understanding your own needs and limits. Take time to reflect on situations or people that cause you stress, anxiety, or discomfort. Are there patterns? Do certain interactions drain your energy or push you past your limits? Identifying these triggers helps you recognize where boundaries are needed. Identify Your Priorities Your boundaries should align w...

  American Heart Month is a good time for everyone to focus on their cardiovascular health. With heart disease being so common, it's important to know how to prevent heart disease as well as symptoms and risk factors. For more information on heart health and prevention visit: CDC Resources on Heart Disease ABC's of Heart Health Preventing High Blood Pressure

Winter brings chilly days, cozy nights, and comes with challenges for your health. From sleeping enough to staying active, here are some simple tips to keep you feeling your best during the cold months. Good Nutrition: Support  y our body with a range of nutrients, making sure you are including enough fruits and vegetables. Stay hydrated by drinking plenty of water and herbal teas.  Stay Active Indoors and Out:  Don’t let the cold weather derail your fitness routine . Bundle up and enjoy outdoor activities like walking or skiing, or explore indoor workouts like yoga, strength training, or online classes. Regular exercise not only improves physical health but also boosts mood—essential during the darker months. Prevention: It's not too late to get vaccinated for flu or covid . While it is ideal to avoid waiting, you can still get benefit from vaccination. Prioritize Sleep:  Get 7-9 hours of sleep per night. To improve sleep quality, try to maintain a consistent bed...

  Continue to thrive in 2025 with the Hobbies & Learning Challenge! This will be running from 1/20 - 1/26, and will be centered around taking time for activities that interest you. Each day, take time to work on a project, learn something new or both!  While fun, learning or mastering a craft can also be hard. If you hit a rough patch, don't forget to be kind to yourself! The following can help: Approach hard things in small doses. Learn about  microlearning here . Get inspiration and information by joining a community that shares your interest, online or in person. Remember you are human, and therefore progress isn't always linear. Stay focused by understanding the  benefits to persistence . Take time to notice progress, and appreciate milestones! Share your tips for other readers below!

  Friends, get ready to thrive in 2025 with our first challenge of the year! The Workout Time Challenge will be running from 1/13 - 1/19, and will be centered around movement. To participate in this challenge, you must schedule time for your workout. Whether you choose to prioritize your physical therapy exercises or a rowdy game of ping pong, we hope that you will use this challenge to best support yourself. To provide support and inspiration, we have collected the following resources: How much movement is good for me? Why do I need to exercise anyway? Fitting it in during your workday Find activities that work for you Keep the habit going  with outdoor opportunities

  A new year is the perfect time to take control of your finances and set yourself up for success. Whether you're looking to save more, pay down debt, or invest, these tips will help you create a strong financial foundation. In addition to the following tips, we have a presentation from Empower coming up on Wednesday, 1/8/2025, to help us understand our options around the 457(b) plan, and what happens at a meeting with Empower.  1.      Set Clear Financial Goals:  Start by defining what you want to achieve this year. Whether it’s building an emergency fund, saving for a big purchase, or reducing debt, your goals should be specific, measurable, and realistic. Write them down and keep track of your progress. 2.      Create a Monthly Budget:   A budget is your roadmap to financial success. Start by tracking your income and expenses to understand where your money is going. Allocate funds to essentials (like housing and grocer...

Having a healthy relationship with food means approaching eating with balance, enjoyment, and self-compassion. It involves listening to your body's hunger and fullness cues, allowing yourself to enjoy all types of foods without guilt, and recognizing that no single food choice defines your overall well-being. A positive relationship with food emphasizes nourishment, flexibility, and the pleasure of eating. rather than strict rules or restrictions Indulge without the worry by: 1. Practicing Mindful Eating: Savor each bite by eating slowly and paying attention to flavors, textures, and smells. This approach not only enhances your enjoyment but also helps you recognize when you're full, so you avoid overeating. 2.  Balance Your Choices: Pair indulgent foods with nutritious options throughout the day. If you know you'll be enjoying a rich dessert, balance it out with lighter meals or extra vegetables earlier on. This allows you to enjoy treats while keeping a well-rounded die...

Want to spend more time outdoors this winter? The Vermont Rail Trail System has over 100 miles of pathways throughout the state.  Rail-trails are multi-purpose, public paths created from former railroad corridors. Flat or following a gentle grade, they traverse Vermont’s downtowns, villages, and rural countryside. Ideal for bicycling, walking, cross-country skiing, snowmobiling, dog-sledding, equestrian and wheelchair use, rail-trails are extremely popular for recreation and transportation.   For more information and to find a trailhead near you, visit  Vermont Rail Trails .