LiveWell Vermont

Spring is in full swing here in Vermont!  There is so much to enjoy outside in our beautiful state with our hiking trails, parks and our own back yards.  However, May is also historically a time when ticks are exceptionally abundant .  Spring tick activity is also associated with increased cases of Lyme disease. When spending time outdoors, make sure to do it responsibly using the Protect, Check, Remove, Watch System. Protect:  This includes avoiding the woody, brushy areas where ticks thrive, wearing appropriate repellants, and covering up to keep ticks off your body. Check:  Check your whole body for ticks, including using a mirror to look in hard to see places.  Showering soon after being outdoors to check for ticks more easily and wash off unattached ones is also recommended.  Also, don’t forget to check clothing, gear, and pets before coming inside. Remove:  Remove ticks as soon as you can using fine tipped tweezers and grasping them ...

It is important to know how to recognize high stress levels and take action to handle stress in healthy ways. Being able to control stress is a learned behavior. It can be effectively managed by taking small steps toward changing unhealthy behaviors.  Use the prompts below to learn how to manage your stress.  Understand how you stress Everyone experiences stress differently. How do you know when you are stressed? How are your thoughts or behaviors different from times when you do not feel stressed? Identify your sources of stress What events or situations trigger stressful feelings? Are they related to your children, family, health, financial decisions, work, relationships, or something else? Learn your own stress signals People experience stress in different ways. You may have a hard time concentrating or making decisions. You can feel angry or irritable, or experience headaches, muscle tension, or a lack of energy. What are your signals? Recognize how you deal with stre...

  Relating to and managing stress Stress is a normal part of life. However, overwhelming feelings of distress come from how we relate to it. What is our relationship to our stress? Do we see it as something positive (“I am alive, and I have things of value in my life which are worth protecting.”), or do we relate to stress as a negative (“I am so overwhelmed! I can’t handle this.”)? If we perceive our stress as a bad thing, or feel that we are in danger, our body starts responding to that perceived threat. Typical reactions include a fight, flight, or freeze response. Stress may be a natural part of life, but how we manage our stress is important. We should be able to regulate it so it does not escalate to distress. Too much stress, or poorly managed stress, can have some very unpleasant consequences. Here are some tips to help manage your stress: • Create a healthy routine/schedule. Make sure you get enough sleep, eat well, stay hydrated, and have a healthy balance between work a...

It’s normal to experience some moments of anxiety and stress in your life, like feeling nervous about public speaking or a job interview. Stress isn’t always a bad thing. In fact, your stress response is a survival mechanism that motivates you to get through life’s demands. When your brain perceives a threat, it signals your body to release a burst of hormones that increase your heart rate and raise your blood pressure. This “fight-or-flight” response helps you deal with the threat. Once the threat is gone, your body is meant to return to a normal, relaxed state. Unfortunately, the nonstop complications of modern life mean that some people’s alarm systems rarely shut off. Stressors that won’t go away can cause chronic stress. Chronic stress makes you feel like you are in fight-or flight mode all the time. This response can damage your physical and mental health when you feel it for long periods of time. Chronic stress may leave you feeling angry and irritable. It can lead to sleep prob...

Finding ways to take care of yourself on a regular basis can reduce stress and help prevent physical and mental health problems. It’s like taking care of a car: if you change the oil regularly, you’re less likely to have a breakdown. The following tips can help keep your mind and body running well. Live a healthy lifestyle Making healthy choices has a big impact on your overall well-being. Exercise regularly, eat healthy foods, get enough sleep, and avoid alcohol and drug use. Engaging in healthy habits that make your body feel good can also help with your mental health. Try to think of positive changes you can make in your daily routine. Establish a primary care provider Seeing a trusted healthcare provider regularly is also a great step toward a healthy lifestyle. Providers can screen for health risks that you may not be aware of. They can answer questions about your health and give expert advice when you need it. This is especially important if you already have health problems or me...

  May has been observed as Mental Health Awareness month since 1949.  This is an excellent opportunity to take time and check in with how well you and your loved ones are doing in regards to mental health.   Although there is no bad time to manage mental health, the past couple of years have strained many people across many professions.  For that reason it feels especially appropriate this year to take extra time out to make sure we are all doing our best to manage mental health struggles, catch small problems early, and maintain good health when we are well.   A range of resources is listed below, check out any that are relevant to your situation: For short term counseling for State of Vermont Employees, check out the Employee Assistance Program For an uplifting, motivational TEDxTalk on  Emotional Health For an article from NAMI on the  Traits of Resilient People For access to a Mental Health America Mental Health Test For an article from Y...

  Please join us for our latest challenge, Cultivate Calm!  Beginning on May 23, this is a fantastic opportunity to take a guided tour through a variety of stress management techniques.  This challenge builds beautifully on the Highlight Happiness challenge but also is an excellent place to jump in as we continue on our theme of Progress over Perfection for 2022. Each week will have a theme, and biweekly emails will be sent for inspiration. Within each week, the five weekdays will have an activity to help you experience the theme through a new avenue.   For instance, during the week of meditation we experience silent, guided, moving, walking, and nature meditations.   We celebrate the different ways to manage stress as we appreciate that we are all unique!     Registration is open from 5/9 to 5/27; log into the portal here and sign up under the Challenges tab.   Are you having difficulty using the portal?  There are resources for gui...

  Special thank you to our friends over at Green Up Vermont for all they do to keep our state spectacular! 2022 GREEN UP DAY IS MAY 7! Green Up Vermont’s mission is to promote the stewardship of our state’s natural landscape and waterways, and the livability of our communities by involving people in Green Up Day while raising public awareness about the health, economic, and visual benefits of a litter-free environment year-round. Pick up your Green Up trash bags and get out in your community on Saturday, May 7 to clean up your neighborhood roads and waterways. As a volunteer, you make a huge difference for our environment.   FIND YOUR SPECIFIC TOWN DETAILS Wondering where to get your free Green Up bags and details on what to do with the picked up trash along with other info? Click here ! GREEN UP MENTOR PROGRAM   Green Up has launched a mentor program that teams  motivated neighborhood students with their Volunteer Town Coordinator.  Contact us to learn mor...

A special announcement from our friends over at VCCCSAR, hosting the Corporate Cup : Race Day: - In-Person: 5/19/22, Beginning at 6:00 PM - Virtual: 5/19/22 - 7/31/22, Run or Walk at Any Time Registration Deadlines & Fees: -In-person: 5/5/2022  $40 (with t-shirt), $34 (without t-shirt) -Virtual: 7/31/2022 $40 (with t-shirt), $34 (without t-shirt) We are pleased to be able to host an in-person/virtual hybrid event this year, which marks the 39th year of one of Vermont's oldest and largest races.  The Vermont Corporate Cup Challenge and State Agency Race is a 5 kilometer team running/walking event open to businesses, government and non-profit organizations in Vermont. The purpose of this event is to promote physical fitness within the workplace and at home by bringing employees together to enjoy and experience the benefits of fitness. We are grateful for your support and efforts to protect yourself and others. Your support benefits the programs and events of the Vermont Gove...

Sleep is incredibly complex and has an impact on virtually all systems of the body. Within a minute after falling asleep, notable changes start to affect both your brain and body. All of these changes that happen during sleep are connected with your physical, emotional, and mental health. You should get 7-9 hours of sleep each night to allow your body to properly cycle through the 4 stages of sleep: Stage 1 (shallow sleep): Your muscles start to relax, and your breathing slows. It is easy to wake up during this stage of sleep, and it lasts 1-5 minutes. Stage 2 (light sleep): Your breathing and heart rate continue to slow down. You spend the most time in stage 2 sleep throughout the night. This stage of sleep lasts 10-60 minutes. Stage 3 (deep sleep): Deep sleep is required to feel rested. You spend more time in stage 3 earlier in the night. This stage of sleep lasts 20-40 minutes. Stage 4 (Rapid Eye Movement/REM sleep): This stage is associated with heightened brain activity, quick eye...

  JOIN US FOR THE ANNUAL BCBS NATIONAL WALK @ LUNCH DAY! Blue Cross Blue Shield of Vermont is joining other Blue Cross and Blue Shield companies, employers and state legislatures across the country to encourage busy Americans to wear comfortable walking shoes on Wednesday, April 27 and participate in National Walk@Lunch Day . It’s a short walk, but it can make a difference in participating employees’ overall health. Tens of thousands of walkers nationwide participated in last year’s event and we hope your organization will help make this year an even bigger success. Participation is fun and easy. Regular brisk walking can help you: ·       Maintain a healthy weight ·       Prevent or manage various conditions, including heart disease, high blood pressure and type 2 diabetes ·       Strengthen your bones ·       Lift your mood ·...

“The secret of change is to focus all of your energy not on fighting the old, but on building the new.” – Socrates   National and local government officials can open new doors by incentivizing their citizens, businesses, and institutions to create and innovate. They can create a fair global economic system to implement these innovations and changes without giving up their role to advance and protect the public’s interests in this transition.   Unless we act now, climate change will continue to deeply damage economies, increase scarcity, drain profits and job prospects, and impact us all. When it comes to climate change, money talks. Through regulations, incentives, and public/private partnerships, governments hold the keys to transform and build the green economy. Similar to the industrial and information revolutions, governments must incentivize their citizens, businesses, and institutions to build a resilient future. We have the ability to make a difference in every ind...

Sleep Health After a long day, you need quality sleep to repair and restore your body for a new day. Your memory, physical health, and mood are all affected by the quality of sleep you get each night. Your life can greatly improve in numerous ways when you get healthy amounts of sleep. Many of us struggle to get the quality sleep we need. Below are common issues that can impact your sleep. 1. Mental health.  Depression, anxiety, or bipolar disorder can impact your sleep health. It is important to seek treatment for these disorders. 2. Caffeine . Although caffeine can offer a productivity boost, caffeine is a stimulant that makes it more difficult to sleep well at night. Caffeine also stays in your system for several hours after consuming it. It is best to discontinue caffeine intake at least 4-6 hours before bedtime. 3. Indigestion .  It is important to make healthy food and beverage choices throughout the day and before bed. If you need a snack before bed, choose milk, cheese...

  Today is National Gardening Day! Did you know gardening is: - great for stress relief - helpful for your immune system - a quick mood booster and has long lasting effects on general happiness - excellent exercise - friendly to your grocery budget - a foolproof way to eat a healthier diet - a way to connect to your community How will you celebrate this year?    - Host a plant or seed swap and ask guests to bring a fun or interesting plant - Create a garden scavenger hunt or treasure hunt - Enjoy dinner outside in the garden with each dish featuring a home-grown ingredient. - Meditate outside - Make seed bombs with the kids.   - Make nature or flower crowns   - Arrange flower bouquets and gift them to friends and neighbors

Stress Awareness Month has been recognized every April since 1992, but this year it seems particularly important. Learning to cope with our stress and finding healthy ways to deal with these situations can go a long way in living a healthy and positive life. What does stress mean to you? We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension. Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms. Common reactions to a stressful event can include: • Disbelief, shock and numbness • Feeling sad, frustrated and helpless • Difficulty concentrating and making decisions • Headaches, back pains and stomach problems • Smoking or the use of alcohol or drugs Affecting more than just your mind...

 Join Come Alive Outside for this Spring's Mile a Day Walking Challenge! To register, visit  https://comealiveoutside.com/mile-a-day/ Mile a Day is a walking challenge that encourages individuals and teams from different worksites to establish and track healthy walking habits. There has never been a more important time to get outside and spend time walking in nature. This spring, individuals can choose to participate in the 30 Miles, 30 Days program 3 different ways:   Using our NEW Mile-A-Day app Requesting a logbook be mailed to them by April 7th (while supplies last) Requesting a fill-in PDF by April 13, 2022 Children today spend over seven hours a day looking at screens and half as much time outside as they did in 1980.  The numbers are even worse for adults, and this replacement of time in nature with screen time is having a profound impact on our mental and physical well-being. Come Alive Outside is a 501c3 nonprofit founded in 2014 that works closely with...

Sleep Health Sleep is seriously underrated! Sometimes it feels like a passive activity that you get to when you have time. But like other positive lifestyle choices, it’s important to stay on top of sleep to make sure you start each day off on the right foot. Sleeping well can help support your physical and emotional well-being. Unfortunately, sleep doesn’t come easy for many people.  Consider using the tips below to help improve your sleep. Establish a sleep schedule Humans thrive on routine, so consistency is key when it comes to improving sleep. For starters, choose a time when you want to start getting ready for bed and a time when you will go to sleep. Next, choose a time when you want to wake up each morning. Make sure that your sleep and wake-up times allow you to get 7-9 hours of sleep per night, which is the recommended amount of sleep for most adults. Sticking to your chosen routine each day, even on the weekends, can help improve your sleep. Make healthy lifestyle choice...

  With April just around the corner (or maybe already here, depending when you're reading this!), it's time to switch over our activities for the season.  Goodbye, skiing and sledding. Hello, biking and hiking! April weather can be... tricky though. How do we find some motivation to get outside and be active, while making sure we protect our natural areas and give the trails plenty of time to dry out?  Take the pledge with the  30 Days of Biking Challenge to find some motivation to get moving every day!  The rules are simple.  30 Days of Biking is a pledge to ride your bike every day in April and share your adventures online with the hashtag  #30daysofbiking .    5 miles a round the pond? Yes.     15 miles d own the bike path? Yes.      5 minutes a round the block? Yes.      15 feet d own in the basement? YES!  Any distance. Any destination. Any reason. Make the pledge at 30days.com Then sha...