LiveWell Vermont

The holidays can spark a lot of joy but can sometimes come with a lot of stress as well. Taking care of yourself during this time will allow more space for you to enjoy whatever you have going on - time-off, family, friends, traditions, social events, etc.! Here are some self-care reminders, especially if you are focused on those around you: Prioritize rest and sleep: Maintain a consistent sleep schedule and make sure to rest in the ways that truly nourish you. Make supportive food choices: Balance festive treats with nutritious meals. Find a healthy balance for your social time: It's ok to say no to certain events, know your limits, and allow yourself to take social breaks as needed. Express emotions openly: Allow yourself to feel and express joy, sadness, or stress.  Stay hydrated: Drink water throughout the day and be mindful of alcohol consumption Cultivate gratitude: Focus on a few things that you are thankful for on a daily basis.

  M any people benefit simply by cutting back on alcohol. It is a low-risk way to try to improve your health and happiness. If you think you may be dependent on alcohol, please talk to your doctor about a plan.  The following steps may be helpful: Understand your habits:  Evaluate your starting point using the  Check Your Drinking  tool from the CDC. Take special note if there are events, situations or other triggers that correlate with more drinking.  Set a goal.  Set a limit on how much you will drink. You can do a general goal, as in "I will not drink more than one drink on any given day" or a specific goal, "At my daughter's wedding I will have a maximum of three drinks." Take time to reflect on your goals regularly and adjust them if needed. Keep a diary of your drinking.  For one month, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were. Compare this to your goal. If you...

Incorporating plants into your diet, home, or lifestyle offers a multitude of benefits for both physical and mental well-being. Dietary Benefits: A plant-rich diet can significantly reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers. Foods that are a good source of fiber, vitamins, and antioxidants contribute to overall health and longevity . For instance, lentils are highlighted as a top anti-inflammatory plant-based protein, offering essential nutrients like magnesium, potassium, and folate . Home Environment: Introducing indoor plants into your living space can reduce stress, and improve mood. Caring for plants can also provide therapeutic benefits , aiding in mental health and cognitive function . Lifestyle Integration: Beyond diet and decor, engaging with plants through plant care routines can foster mindfulness, purpose and a sense of accomplishment. This connection to nature promotes relaxation and can be a valuable too...

  Join us at one of the following Benefit Fairs! Get your benefits questions answered, get your flu or COVID vaccination with Live Well  Vermont! November 3:  State Office Complex, Waterbury, Cherry Conference Room November 4:  Pavilion Building, Montpelier, Conference Room 110 November 6:  Asa Bloomer Building, Rutland, Conference Room 266  Questions about Open Enrollment? Benefits | Department of Human Resources DHR.Benefits@vermont.gov Haven't gotten your flu vaccination yet? It's not too late. Register online* today to get your flu shot at one of the locations above: kinneydrugs.com/livewellvermont/ Questions About Flu Vaccination Clinics?  LiveWell Vermont Programming | Department of Human Resources DHR.LiveWellVermont@vermont.gov What is Open Enrollment? Open enrollment is where you can sign up for, drop, or make changes to your benefits for the next year. It’s the only time you can make these changes unless you have a major life event, like gett...

 Positive experiences can easily pass unnoticed or be quickly forgotten as we go about our daily lives. Savoring, taking a moment to fully absorb and appreciate small joys, beauty, or a success, amplifies the emotional benefits of these moments. Sometimes we need to look for the good or to give ourselves a reminder to slow down so that we can allow these good feelings to linger. Give it a try this week. Whether it's a compliment, a peaceful morning, or a shared laugh, intentionally pause to feel gratitude and build a sense of happiness over time.

Preventative care is all about staying healthy and avoiding illness before it becomes a problem. Here are some of the main areas to focus on that will help you create a foundation for long-term health: Regular Screenings & Checkups Primary care visits: Annual physicals to monitor general health. Blood pressure, cholesterol, and diabetes screenings Cancer screenings: Discuss with doctor Eye and dental exams: every 1-2 years Vaccinations Flu shot: annually COVID-19 vaccine: As recommended based on current guidance Shingles: For adults 50 and older Mental Health & Emotional Wellness Screenings: Depression, anxiety, substance use Therapy or counseling: When needed Stress management: Mindfulness, meditation, or hobbies Social connections: Maintain strong relationships Lifestyle & Behavioral Habits Nutrition: Whole foods, fruits, veggies Exercise: At least 150 minutes of moderate aerobic activity per week Sleep: 7-9 hours per night Hydration: Drink enough water daily Ergonomics ...

  Vaccination is a simple, safe, and effective way of protecting you against harmful diseases, before you come into contact with them. It uses your body’s natural defenses to build resistance to specific infections and makes your immune system stronger. Vaccines train your immune system to create antibodies, just as it does when it’s exposed to a disease. However, because vaccines contain only killed or weakened forms of germs like viruses or bacteria, they do not cause the disease or put you at risk of its complications. Vaccination is the most important thing we can do to protect ourselves and they prevent millions of deaths worldwide every year. Since vaccines were introduced, diseases like polio that used to kill or disable millions of people are either gone or are now very rarely seen. However, if people stop having vaccines, it's possible for infectious diseases to quickly spread again. Learn more: Understanding COVID-19 Vaccines Understanding Influenza Vaccines

   This week's challenge is to spend time appreciating yourself. We encourage you to take at least one moment each day to notice and savor one great thing about your body, approach to life, skills, strengths, or anything else that makes you unique.  This may be quite a shift from your current practices, so here are some tips: Make time: Setting aside time to be intentional can help turn this from checking a box to a meaningful exercise. While simple, appreciating yourself is not necessarily easy. If you are having a hard day it might take a little more time to get into the right headspace, find a meaningful aspect to appreciate, and revel in it.  What would ____ say? Consider what your dog, best friend, boss, or spouse would appreciate about you.  My dog just loves my throwing arm and my snuggles are top-tier. Who am I to disagree with canine wisdom? Get Specific: Pick a body part at random, and consider what you love most about it.  What do I love most a...

 

Shopping for healthy groceries on a budget can seem challenging, but with a little planning and smart choices, it’s entirely doable. Prioritizing whole, nutrient-dense foods like fruits, vegetables, whole grains, and legumes can help you get the most nutrition for your money. Buying in bulk, choosing seasonal produce, and avoiding heavily processed or convenience items can significantly cut costs while supporting better health. With the right strategies, you don’t have to sacrifice quality or taste to eat well on a budget. 5 Tips for Healthy Grocery Shopping on a Budget: Plan Your Meals Ahead: Create a weekly meal plan and shopping list to avoid impulse buys and ensure you use what you purchase. Buy in Bulk: Stock up on staples like rice, beans, oats, and frozen vegetables, which are often cheaper per unit when bought in larger quantities. Choose Store Brands: Generic or store-brand items are usually just as nutritious as name brands but cost significantly less. Shop Se...

  Why to get involved in Community Getting involved in your community is a powerful way to make a positive impact while enriching your own life. Your participation strengthens connections to prevent loneliness and build a sense of belonging. It’s a chance to meet people from different backgrounds, learn new skills, and contribute to causes you care about.  Community involvement also boosts mental well-being by fostering purpose and reducing isolation. For families, it sets an example of civic responsibility and teamwork. Even small efforts—like helping at a food drive, attending a town meeting, or cheering at a local school event—can result in meaningful experiences. When you invest your time and energy into your community, you help create a stronger, more supportive environment for everyone. Plus, the relationships and experiences you gain along the way can be deeply rewarding and lasting. How to get started: Volunteer : Offer your time and skills to local nonprofi...

  Summer is the perfect time to get moving, but busy schedules can make regular exercise a challenge. With a little creativity, you can turn everyday moments into active ones and keep everyone energized and healthy. Use early mornings or evenings. Beat the heat and the busy calendar by fitting in a walk, badminton, or yoga before breakfast or after dinner. 20 minutes makes a difference! Try mini workouts. Break activity into small chunks—dance breaks during chores, 10-minute yoga in the living room, or a quick game of tag in the yard all count! Choose active errands. Walk or bike to the store or library when possible. Park farther away to add extra steps. Embrace water play. Swimming, running through sprinklers, or playing water balloon games are fun ways to stay cool and active. Save the screen-time. Swap a show for a walk or challenge each other with fitness videos online. Make it a family affair. Plan active outings like bike rides, nature hikes, or visits to local parks...

 This week's challenge is to pay special attention to the small details that make summer wonderful. If you are not in the habit of noticing the good or life is throwing you a lot of chaos, this can feel impossible. However, finding the glimmers is especially important in hard times.  When life feels overwhelming, it’s easy to focus on what’s going wrong. But even in difficult times, small moments—called “glimmers”—can spark feelings of calm, joy, or connection. Glimmers are the opposite of triggers; they remind us that peace and hope still exist, even in little ways. These glimmers might be as simple as a warm cup of coffee, the sound of birds outside your window, or a kind text from a friend. You don’t need a big reason to feel better—just one real, gentle moment each day. For one week, look for one thing each day that makes you feel a little lighter. Write it down, snap a photo, or just pause to notice it. Maybe it’s sunshine on your face, a favorite song, or laughter fro...

Summer heat can sneak up on you, making hydration more important than ever. Whether you're spending time outside, exercising, or just going about your day, your body loses water through sweat—and it needs plenty of fluids to stay healthy and energized. Staying hydrated helps regulate your body temperature, support digestion, and keep your joints and muscles working smoothly. It also helps prevent fatigue, headaches, and dizziness that can come from dehydration. Aim to drink water consistently throughout the day, not just when you feel thirsty. Carry a reusable water bottle, add slices of fruit for flavor, or enjoy water-rich foods like watermelon, cucumbers, and oranges. If you're sweating more or spending time in the sun, be sure to drink even more. Hydration keeps your body happy and your summer active, safe, and fun.

Let’s face it— having tough conversations isn’t anyone’s idea of fun. Whether it’s addressing a conflict, giving honest feedback, or opening up about something deeply personal, it can feel uncomfortable and even intimidating. But avoiding those conversations usually just makes things worse in the long run. The good news? Creating a space where people feel safe to speak openly makes those difficult talks a lot more manageable. When we know we won’t be judged, dismissed, or shut down, we’re way more likely to be honest— and that’s where real understanding and growth can happen. Here are some short tips to help you navigate difficult conversations with more ease and empathy: 1. Take clues from your body: Notice if you're tense, holding your breath, or feeling triggered. These physical signs can help you pause, ground yourself, and respond more calmly. 2. Use "I" statements : Focus on your own experience to avoid sounding accusatory. For example, say "I felt hurt when.....

The Stay Vulnerable challenge asks us "Did you work on expressing a feeling to someone today?". In a world that often values strength through silence, sharing emotions can feel like a vulnerability that’s hard to embrace. But opening up is not a sign of weakness; it’s a powerful way to foster connection and understanding. When we allow ourselves to express feelings—whether it’s stress, sadness, joy, or anxiety—we give ourselves the chance to heal and grow. Talking about our emotions creates space for others to do the same, building a community of authenticity and support. Vulnerability, far from being a flaw, is a brave act that invites deeper connections and promotes emotional well-being. Taking small steps toward vulnerability can be transformative. Here are three actions to help you embrace it: Practice honest conversations : Start by sharing how you feel with someone you trust, even if it's just a small vulnerability like admitting you're feeling stressed or ti...

Summer is just around the corner! Take a break from indoor routines and connect with nature. The long, sunny days are perfect for outdoor activities like hiking, swimming, picnicking, or simply relaxing in the shade with a good book. Soak up with the fresh air and sunlight to naturally boost your mood and energy levels. Celebrate the new season with  Vermont Days on Saturday, June 14th and Sunday, June 15th and get free access to state parks and historic sites! Vermont State Parks : Get free admission to day-use areas all weekend! Vermont Historic Sites and Museums : Learn about the history of life in Vermont for free! Free Fishing Day is also on Saturday, June 14th and gives residents and non-residents permission to fish in Vermont for the day without a license.

Spending time in nature is a simple and effective way to boost your mental health. Whether it’s a stroll in the park, a hike through the woods, or simply sitting in your garden, connecting with the outdoors can work wonders for your well-being. Nature has been shown to reduce stress by lowering cortisol levels , calming the mind, and improving mood. To get the most out of your time, aim to be fully present. Take in the sights, sounds, and smells of nature. By immersing in the moment you are preventing past or future stresses from taking this time away from you. Activities like walking, cycling, or gardening combine the benefits of physical activity with the healing effects of fresh air and green spaces. Over the Memorial Day Weekend, we hope you will include a bit of your favorite type of outside time. Love the outdoors? State park access is FREE on 6/7 for Vermont Days!

May is Mental Health Awareness Month, a time to prioritize mental well-being, reduce stigma, and support others. Here are some meaningful ways to get involved and make a difference: Educate Yourself : Learn about mental health conditions , and available resources . Knowledge fosters understanding and compassion. This doesn't need to be directed outward, learning about your own mental health conditions can help with your self-compassion.  Practice Self-Care : Prioritize your mental health by incorporating activities like therapy, getting enough sleep, journaling, or regular exercise into your daily routine.  Start Conversations : Break the stigma by talking openly about mental health. If you need a place to start, try asking questions to see if your family has a history of mental health conditions that could be relevant for your medical history. Normalizing these discussions can help others to seek help if needed. Support Others : Check in on loved ones, listen without judgmen...

With the Take Inventory Challenge, we will be tracking actions to support our health. Each day, you will answer the prompt, "Did you set goals or complete an action to move your health forward?" We want you to customize this challenge to you - your life, your needs. You do not need to do a different action each day, you just need to do something meaningful. Below are some ideas to help you get started brainstorming your own. Drink water : Aim for at least 8 glasses a day to stay hydrated and energized. Exercise regularly : Work in a 30-minute walk, bike ride or dance party, any time today. Improve sleep : Commit to a consistent bedtime routine and 7-9 hours of sleep each night. Eat enough vegetables : What if you had a serving of vegetables at every meal today? Slow down : Spend 5-10 minutes practicing deep breathing exercises. Strength : Include a session of resistance exercises to build muscle and improve bone health. Limit screens : Adjust one thing to help reduce screen ...

The Corporate Cup is coming up fast - get ready to run or walk with us! The Corporate Cup is an annual 5K held in Montpelier on 5/15 this year, with virtual participation available through the end of May.  Register here   if you haven't already. Full details on  virtual racing here . Not interested in the 5K but want to be part of the fun?  Volunteer opportunities  are still available!   Wondering about race day details? Race fee reimbursements available: Blue Cross will reimburse fees up to $25 through LiveWell Vermont for the Corporate Cup this year, for those employees who have Blue Cross through State employment.  To get the reimbursement, participants should  sign up  and pay using their own card, and to please choose State of Vermont as their employer ( NOT Department of Health, DOC, or similar) so those eligible for reimbursement can easily be identified.  

  Whenever you spend time outdoors, it’s possible there are ticks nearby. Take simple steps to protect yourself and your loved ones from tick bites and the illnesses they can spread. The best way to prevent tick bite illnesses is to prevent tick bites. Before heading outdoors protect yourself from tick bites: Avoid areas where ticks live. Wear protective clothing and gear. Use insect repellent. Protect and check your pets. Check your clothing, gear, and pets for ticks after spending time in tick habitats. Check your body by scanning under arms, in and around ears, around the waist, and between the legs. Remove any attached ticks right away: Use clean, fine tipped tweezers or a tick removal tool and grasp the tick as close to the skin's surface as possible. Pull the tick upward with steady, even pressure. Clean your hands and the bite area with rubbing alcohol, soap, and water. Never crush a tick with your fingers. Watch for symptoms for 30 days after a tick bite and tell...

  Celebrate Earth Day this year by taking a moment to think about your environmental wellness. Environmental health plays a crucial role in our personal wellness, as the quality of the air we breathe, the water we drink, and the food we eat can directly influence our physical and mental well-being. Exposure to pollutants, toxins, and harmful chemicals can lead to a range of health issues, including respiratory diseases, cardiovascular problems, and weakened immune systems. Additionally, living in environments with access to green spaces can have a positive impact on stress, anxiety, and overall quality of life. To work in harmony with our environment, it's essential to adopt sustainable practices that prioritize the health of both ourselves and the planet. This can involve reducing waste, conserving energy, supporting eco-friendly products, and promoting green spaces in our communities. By fostering a balanced relationship with nature, we not only protect our own health but also he...

  Sustainability is a group effort! Consider the following areas where you can move towards more sustainability and take action today: Travel and transportation. Shopping. Water usage. Food waste. E-waste. Recycling, reusing and reducing. Eco-friendly and energy-saving products in the home.

  LiveWell Vermont is excited to highlight the tools and resources available through My Healthy Vermont .  My Healthy Vermont is a program dedicated to support Vermonters manage, delay or prevent chronic conditions such as diabetes, high blood pressure, chronic pain, or smoking cessation.  We hope you can join our virtual event on Wednesday, April 9th to learn what support and resources are available, what participation looks like, and how to take advantage of this program. Click here to join:  My Healthy Vermont Tools & Resources .