LiveWell Vermont

Feeling anxious? Reading the news, an upcoming deadline at work, or just an internal shift can cause an increase in feelings of worry, uncertainty, and insecurity.  Have you tried any of these strategies? Reduce caffeine We know, we know- your day can't start without the productivity juice! But we also know that excessive caffeine consumption is associated with increases in anxiety and panic. You don't have to quit cold turkey, but try swapping out your second cup of coffee for some herbal tea.  Reduce alcohol But alcohol makes me feel relaxed! Sure, while drinking, alcohol increases feelings of relaxation. But after drinking, the relaxing feelings dissipate and anxiety can actually increase.  Breathe Deep breathing - like belly breathing or diaphragmatic breathing- can cue to your nervous system that there is no current threat present. Try it! Place one hand on your belly and fill up like a balloon. Feel your belly rise and fall as you breathe in and out slowly. You may want t

Volunteering is a win-win opportunity. It can be beneficial on both the receiving end as well as on the giving end, which offers huge benefits for those involved and the community in general.  Sometimes it can take research to find opportunities for volunteer work at your local level, contacting libraries, local nonprofits, and neighbors, so we have also created a  collection of state-wide opportunities are listed below.  Discover how addictive it can be to make an impact: State of Vermont Volunteer  -  Register to become a volunteer with the State's Database. Registering through this link gives the State the information needed to put you and your skills to use for Vermont, and has been used for flood response. This helps make the most of your skill set.  Additionally, this site currently welcomes groups of people as well as  individuals.  United Way  - United Way offers a variety of volunteer options including mentoring, tutoring, helping elders, or food drives. Prevent Child Abus

Most people know that to keep a healthy body, you have to maintain healthy habits like exercising, eating well, and sleeping enough.  Often, these habits require that we carve out a little time from our busy lives.  Maybe you try to fit in a walk most days, or get to the gym a few days a week. Maybe you grocery shop for healthy foods and spend some time meal prepping or cooking.  Most people don't expect that they stay fit and strong without putting in a little bit of time.  The same is true of mental health!  Maintaining our emotional wellbeing requires that we dedicate a little time to practice being happy.  Sure, our happiness is determined by many factors, including our circumstances and even our genetics! But about 25% of our happiness is under our direct control. This means that the choices we make can increase how happy we feel.  Try out some of these "mental health workouts" and begin to regularly incorporate the ones that benefit you! Gratitude  Give thanks! Stud

Oh no! There's a deadline looming at work, the bills are due, the car's making a funny noise, AND the baby/child/cat/dog is sick. You can feel your blood pressure rising, your stomach is gurgling, and there's no way you'll sleep a wink tonight.  You've got half an hour free right now. What do you do?! If you're being REactive to stress, you wait until stress has a hold of you to practice stress management. You scramble to try out all the coping mechanisms you've heard work for other people.   You think that going out for a walk or jog might make you feel better, but you can't seem to get yourself out the door. You sit down and turn on a short meditation recording, but your brain is whirring at top speed and you can't be still and focus. You text a few friends to see if anyone is available to talk it out, but they're all busy.  If you've been PROactive and planned for stress, you already know what works for you. The habits are solid and it'

  Mindfulness is focusing on the current moment, not allowing past or future stresses to distract you. When we add mindfulness to exercise in any form (heavy lifting, stretching, running, etc.) we are paying attention in a way that helps us avoid harm and increase benefit. In fact, top level athletes in many fields do this. They spend a lot of time identifying signals from their bodies, then signals are interpreted. With the help of trainers, they use this information to alter exercise selection and the conditions they are done under. (Practice at a higher altitude? Add to the warmup to allow time for heart rate response?) What Does a Mindful Movement Session Look Like For Regular People? Let’s say I am doing a little Saturday morning yoga and enter my absolute favorite pose. I am engaged mindfully, and focus on all the wonderful sensations swirling through my body. Some muscles feel powerful, holding me steady. Other tissues are lengthening, relaxing into the glorious stretch.

 This blog post is intended to make you feel good. As you read each of these, imagine the sensation for yourself: Walking past fresh strawberries at the market and catching a whiff as you pass that makes you turn around and buy them The smell of fresh cut grass Walking past a blooming rose bush and catching the sweet scent on the air Planting tomatoes, then smelling your hands and catching a whiff of tomato leaf The contrast of blue sky, green grass, white clouds Everything in bloom at once The first sight of a veggie growing in your garden The sun reflecting off the water, as you can see it from a boat, kayak, or tube All the birds singing at once at dawn and dusk Outdoor concerts with your favorite band Kids laughing and splashing in a pool Walking through cool grass in bare feet Swimming in your favorite swimming hole, just floating in cool water The temperature of the air outside is so perfect that it feels neither hot nor cold, and there's a gentle breeze moving  The first bit

 Bennington Battle Day is tomorrow!  How do you plan to use this mid-week rest day to let you come back refreshed & recharged? Ask yourself these questions: 1. Do I need rest or movement? 2. Do I need alone time or social time? 3. Do I need to be productive or do I need to have some fun and lightness? Once you've checked in with your needs, here are some days you could plan: The Play Date Be a tourist in your own town! Look up nearby tourist attractions, take yourself out to lunch, walk around downtown, visit a nearby swimming hole, finally check out the local museum, and don't forget to treat yourself to a creemee! Enjoy this day alone or with family or a friend. The Nature Immersion Spend the day outside soaking up all the goodness summertime in Vermont has to offer!  Take a hike Go kayaking, canoeing, or tubing (don't forget the sunscreen!) Explore on your bike Visit a swimming hole Simply sit in nature and observe your surroundings  The Catch Up Day Set aside the da

  Many of us feel like moving more, but struggle to incorporate it into our day. Whether you already have ways that you love to move or are seeking more practical options, use these ideas as a jumping off point, and tailor them to your own circumstances.  Check out our YouTube Channel for movement breaks of different lengths Use micro movement breaks to relieve tension from sitting, manage posture, get in a brain break and more!  Check out the CDC's guide on work activity breaks, and make sure you scroll down to the practical tips and activities starting on page 6. There are a huge range of activities, so you can pick things that are enjoyable for yourself or your group. Participate in Mountain Days  virtually, by sharing your outdoor adventures with BCBSVT. If this isn't for you, check out the BCBSVT calendar of community events to find things that sound fun. Life is too short to skip the fun stuff! Find any movement source that brings you joy, whether it is puttering aro

  Whether you have a desk job, drive a lot or have other constraints on your life, it can feel like a sedentary life is unavoidable.  However, getting enough activity is associated with a lower risk of cardiovascular disease, hypertension, type 2 diabetes, anxiety, depression, dementia, while improving bone health, cognition, quality of life and physical function. Clearly, appropriate amounts of movement are important to prioritize! So, what to do? First, remember that progress toward the following targets will result in some health benefits, and small changes add up over time.  Now let's break it down into the following targets. First, Start with Sleep: Aim for 7-9 hours of high-quality sleep daily. Consistent bed and wake up times are preferred. Now, Physical Activity: Think about including a range of activity, including very light activity.  Spending some time standing while you cook, do a puzzle, work, or push a kid on a swing all counts, and can be fun and productive. At least

  How do you know if you’re eating a healthy balance of all of the important nutrients? One giant clue that nature hands us on a silver platter is  COLOR ! Looking at the colors in fruits and vegetables tells us what  phytonutrients  are in that particular food. Ph yt on ut ri en ts Phytonutrients are the compounds that give fruits and vegetable their color and they have special health  benefits  for us (besides looking really pretty). Many phytonutrients function as  antioxidants ,  protecting  us from certain types of cancers and heart disease and  strengthening  our immune systems. If we fill our grocery carts and plates with a rainbow of different colored fruits and veggies, we can ensure that we’re meeting all of our nutrition needs. Even if you take a multivitamin, it’s a good idea to eat plenty of fruits and vegetables -the nutrients we get directly from whole foods are better  absorbed  and  used  by the body than the vitamins and minerals from a supplement – plus vegetables pr

  Did you know.... Lycopene , a carotenoid, is found in red fruits and veggies like tomatoes and watermelon and may  reduce the risk of prostate cancer.  Lycopene is easier absorbed from cooked vegetables, like tomato sauce.