LiveWell Vermont

  With the beginning of summer, many of us are happy to be outside again. Sunlight can help regulate circadian rhythm, support mood, and contribute to vitamin D production. At the same time, ultraviolet (UV) exposure increases the risk of skin cancer, and Vermont consistently reports melanoma rates well above the national average. According to the National Cancer Institute State Cancer Profiles , Vermont's melanoma incidence rate is about 35 cases per 100,000 people, compared to about 23 per 100,000 nationally.  With so much conflicting information available, it can sometimes sound like there are only two choices: avoid the sun or skip sun protection. In reality, the research supports a more balanced middle ground.  Natural light exposure, especially earlier in the day, helps support the body's sleep-wake cycle and may improve alertness and mood. Sunlight also helps the skin produce vitamin D, which is important for bone health, muscle function, and immune health. Importa...

  June is Men's Health Month, and it can be a helpful reminder to pay attention to the habits and screenings that support long-term health.  Many common conditions affecting men, including high blood pressure, high cholesterol, type 2 diabetes, and some cancers, can develop gradually with few early symptoms. Preventive care and routine screenings help catch concerns earlier, when treatment is often simpler and more effective. Health habits also do not need to be all-or-nothing to make a difference. Research shows that small, consistent behaviors are more likely to last over time than major lifestyle overhauls.  A few simple ideas:  Take a 10-minute walk after meals Add protein and fiber to snacks and lunches Drink water regularly throughout the day Stretch before or after long periods or driving or sitting Schedule a preventive visit or screening you've been postponing Aim for a little more sleep when possible Even small changes can support energy, mood, heart heal...

  Vermont Days are back this weekend, June 13th and 14th! This annual weekend event celebrates the arrival of summer with free admission to day-use areas at Vermont State Parks and State-owned historic sites, open to both Vermonters and non-residents. Vermont Days reminds us that wellness can take the form of getting outside for a walk, feeling a sense of belonging in our community, trying fishing for the first time , or enjoying a picnic on the lake. Here is a list of some of the offerings to explore: Free State Park Day Use : Visit any of Vermont's 55 State Parks with free day use admission . Find a State Park near you with the  Park Finder . Free Historic Sites Access : Vermont's six Historic Sites will offer free admission, along with the Vermont History Museum in Montpelier and the Vermont History Center in Barre. This Press Release from the ACCD details events happening at some of the historical sites. Free Fishing Day : Vermont's Free Fishing Day on June 14 giv...

Farmer's markets and farmstands across the state are opening for the summer season, and gardeners are busy planting and transplanting. Eating locally has plenty of benefits , including: Increased nutrient content: produce eaten shortly after harvest often retains more nutrients Supporting the local economy: shopping locally helps keeps money in Vermont communities Reduced environmental impact: shorter transportation distances can help lower fossil fuel use Late spring and early summer also bring some especially fresh and flavorful seasonal foods to enjoy, including: Greens: Spinach, lettuces, and other leafy greens provide vitamins, minerals, and hydration thanks to their high water content. Strawberries: With this year's cooler spring, Vermont strawberries should be especially sweet and flavorful. Try slicing them with a splash of balsamic vinegar for a sweet-and-tart twist. Radishes: Crisp, colorful, and nutrient dense, radishes are an easy addition to salads, grain bowls, or...

Fitness is a way to celebrate and thank your body. It’s good for your physical wellbeing, your mental and emotional wellbeing, improves sleep and more. However, finding time to exercise isn't always easy, especially as seasonal routines change.  If you are struggling to find time to exercise, here are some ways to help make it happen:   Reframe it : instead of a chore, think of exercise as a privilege.  Whatever ways you can/do move, dwell on how great it is that you are capable of action. Think of all the ways it would affect your life if you could not exercise.  Think of exercise as a key part of a healthy lifestyle, not just workouts.  Make exercise a part of your life by noting fun active hobbies and scheduling in plenty of time for them in addition to working out. Think going out for a picnic with friends, gardening, a bird watching hike to the habitat of your favorite warbler, or ice skating.  Make it fun! Get creative and center movement around ...

Memorial Day weekend marks the unofficial start of summer—a time to recharge, connect, and reflect. With a little planning, you can make the most of your long weekend while honoring what the holiday stands for. Start by giving yourself permission to truly rest. Step away from the work mindset and routines. Be intentional with your time, allowing a slower morning with coffee outdoors or a quiet evening walk to savor your day off. Next, take time for at least one thing that makes you happy. Time with friends or enjoying your favorite hobby can help you feel refreshed and re-energized. Anything that you can immerse yourself in and enjoy will do! Now jot down one thing you’re thankful for. The small act of noticing the good can help us to carry that feeling into the week ahead. Finally, pause to remember the meaning behind the holiday. Attend a Memorial Day ceremony, visit a veterans’ memorial, or take a moment of silence to reflect on those who gave their lives in service. Sharing this...

  This week, we encourage you to support great sleep by removing distracting devices from your bedroom before bed. Join on Personify Health , and participate by stating whether you removed devices from your bedroom or not each night from May 11th through May 17th.  Devices like phones and tablets have lights and alerts potentially disruptive to sleep, but changing habits can be hard. Here are some reasons to try the switch: Leaving your phone in another room leaves obligation out there too Leaving your phone in another room gives your brain the room to do something else. Whether that’s a chat with your  partner or decompressing from the day, the bedroom should be a space where tasks do not follow you.  Blue light  is not helping your sleep If you want to fall restfully asleep, exposing yourself to the blue light of a device is not the way to do it. The blue light from electronic devices messes with your sleep cycle, and can wake your brain up as it should be win...

  Did you know that throughout the year, Blue Cross hosts in-person events around the state?  Mountain Days In-Person Event (Saturday, May 9) Join Blue Cross for a moderate uphill hike to a great vista and an easy riverside walk at  Wantastiquet Monadnock Trail  -  Trailhead, Mountain Rd, Hinsdale, NH 03451  (Off Route 119) from  10 AM - 2 PM .  Participants will receive a Mountain Days t-shirt, healthy snacks, and water. This event is open to all, no RSVP required. Mark your calendar and invite a friend! Spring Virtual Challenge (Saturday, May 9 - Saturday, May 31) Share photos of your outdoor adventures via email ( events@bcbsvt.com ) or tag  Blue Cross VT   on  Facebook  or  Instagram . For every photo seen, Blue Cross will donate $5 to  Vermont Parks Forever Access Fund , which grants free park passes to hundreds of Vermonters every year. A Reminder to Check Trail Conditions Spring is a time of weather transitions...

  Green Up Day , is observed each year on the first Saturday of May, is a statewide effort in of  Vermont  to clean up  roadside trash . You can also get points on Personify Health, just list it as a LiveWell Event. I'm new to this... how does Green Up Day work? This year, Green Up Day takes place on May 2nd officially, but you may see volunteers on the roads all weekend in some areas. On dirt roads or roads with limited space for pedestrians, please be a little extra cautious.  Green trash bags are distributed throughout the state which are then used by volunteers to clean up the roads in their area. Citizens can pick up bags at the local  town hall  or other community location. T owns have a coordinator who can be contacted with questions, find information specific to you below. Town Details – Green Up Vermont Green Up Day Safety Download the app: Google Store or Apple Store

We are celebrating National Walk@Lunch Day with BlueCrossBlueShield of Vermont. Learn more below about the initiative and get some tips for walking in your community. Walking just 30 minutes a day can improve both your physical and mental health. Taking a brisk daily walk can lower your blood pressure, reduce risk of heart disease, help control stress, and improve your mood. You can celebrate National Walk@Lunch Day by getting outside to walk wherever you are. During your lunchtime walk you’ll enjoy fresh air, the sights and sounds of spring, and hopefully some sunshine. You’ll also be giving your health a boost. A great way to begin a daily walking habit is to participate in National Walk@Lunch Day, held on the last Wednesday of April. This year,  National Walk@Lunch Day  falls on  April 29.  Finding Places to Walk In Vermont, we’re fortunate to have thousands of miles of scenic dirt roads to walk on. Remember to walk on the left side of the road so that you...

  Vermonters know that health isn't just personal - it's something we build together.  The Department of Health's 3-4-50 initiative  focuses on three behaviors (tobacco use, poor diet, and physical inactivity) that are linked to four chronic diseases (cancer, heart disease, lung disease, and diabetes. Together, they account for over half of all deaths in Vermont. That's the data. But the real story is how much of this shows up in our everyday lives and our communities. Where It Shows Up You can see 3-4-50 in places we already know: A community garden getting people closer to fresh food A well-used trail or sidewalk that makes it easier to move a little more A workplace that encourages people to step away, take a walk, or eat lunch together Local decisions that make the healthy choice the easy choice These things don't feel like "health initiatives," but they add up to something real. A Shared Effort In a small state like ours, these changes ripple. One gar...

  As we move into the heart of spring, many of us are looking for ways to boost our energy and outlook. One powerful tool for wellbeing is optimism - but not the "everything is perfect" kind.  Psychologist Martin Seligman, a pioneer in the field of positive psychology , describes optimism as a learned pattern of thinking rather than a fixed personality trait. His research shows that how we interpret everyday setbacks can influence our motivation, coping skills, and overall wellness. In optimistic thinking, challenges are more likely to be viewed as temporary and specific rather than permanent or overwhelming. For example, instead of thinking "Nothing is going right," an optimistic perspective might be "Today was tough, but tomorrow is another chance to try again." This shift may seem small, but research suggests it can have meaningful effects. Studies have linked optimistic thinking with greater resilience , lower stress , and improved health outcomes ....

  Among the many wondrous benefits of sleep - including better memory , lower cardiovascular risk , and decreased stress hormones - there is another important one: healing.  Studies show that good sleep can help speed wound healing, lessen inflammatory responses in the skin, and provide our bodies with the resources needed to mount an effective defense against viruses. When we sleep, damaged cells and tissue are repaired, and new ones are created.  If this science inspires you to catch up on some Zs, remember to consider the "QQRT" Protocol when assessing our sleep: Quantity:  The number of hours spent sleeping. Adults ages 18-65 should aim for 7-9 hours per night, while adults 65+ should aim for 7-8 hours. Quality:  The level of deep sleep and restfulness achieved. Regularity:  How consistent your sleep routine is. It's best to keep a steady schedule, even on the weekends. Timing: the best time for you to sleep - everyone's circadian rhythms are unique....

  As the days get longer and signs of spring slowly emerge, it can help to step outside (even briefly) and notice what is changing. Research suggests that time in nature may support  lower stress levels ,  reduce blood pressure , and help  improve attention span . Even short periods outside can have measurable effects. Mindfulness doesn't have to mean sitting still and focusing on breathing. It can be as simple as paying attention.  This week, we invite you to try a small experiment: take a short stroll or step outside during your day and intentionally notice a few details of what's around you. You might find: a patch of snow melting a bird call you haven't heard since last year a bud on a tree high above you the way the light or shadows feel different than they did in deep winter the earthy smell of warm or disturbed soil the sunlight or wind changing the temperature of your skin You may be surprised that the longer you spend "just noticing," the more observant...

Broccoli Rabe Lentil Soup   Last week we discussed ways to get a better "nutrient bang for your buck." This is a simple, nutrient-dense soup with only five ingredients (not including water, olive oil, salt, and pepper). It's flexible and comes together quickly. Makes 4 servings. 1 cup lentils, rinsed  1 bunch broccoli rabe, chopped (can substitute kale or mustard greens) 4 cloves garlic, chopped 1 lemon, zested and juiced  Olive oil, salt, pepper 5 cups water Bouillon/broth/bouillon paste to taste  Heat stock pot/Dutch oven over medium heat. Add generous amount of olive oil. Sauté garlic over medium heat for about 30 seconds - 1 minute, until fragrant. Add broccoli rabe. Season with salt. Sauté for about 2-3 minutes, until leafy bits have browned but stalks and blossoms still bright green. Scrape everything out of pan and set aside.  Add another small swirl of olive oil and add lentils to pot. Add bouillon paste or any other dry or sticky seasoning at this time ...