1
Exercising During the Workday is a Win-Win
2
Keeping Your Knees Healthy
3
Become a Live Well Lamoille Blogger!
4
What Is Your New Years Resolution?
5
Support for Survivors of Suicide Loss
6
Considerate Festive Cooking for Everyone: Special Diets/Allergies
7
Tips for a Less Stressful Holiday
8
Helping People Navigate the Health Care System
9
The Jeffersonville Culvert Program
10
Family Health History

Exercising During the Workday is a Win-Win

By: Michele Whitmore

exercising during the workday

A couple of weeks ago, I read a great article on LinkedIn about the importance of taking time to exercise during the workday. The article affirmed my own personal feelings and beliefs about taking time out your workday for “me time”—and not feeling guilty about it. The guilt piece, I put on myself; we are all likely a little guilty of this too.

However, what I keep reminding myself is:

  • Regular exercise releases brain chemicals key for memory, concentration, and mental sharpness.
  • Regular exercise has been shown to increase efficiency.
  • Regular exercise helps maintain healthy blood pressure and weight.
  • Regular exercise improves one’s energy.
  • Regular exercise can improve one’s mood while also lowering stress and anxiety.

Life is busy. If you are a parent with active children, finding time to exercise after work or on weekends can be challenging. Been there, done that—not so well.

What I have learned is that scheduling in a “me” appointment either in the morning before the workday begins or taking a “runch” during the workday has made all the difference in my focus, productivity, and energy at work. I notice the difference when I do not make the time, and so does my supervisor, coworkers, and family. Now, they encourage me and remind me of the importance of that appointment which helps lessen my guilt and stick to my exercise plan.

Check with your supervisor first and let them know your “me time” plan and how it might slightly impact your work schedule, just in case you need a little flexibility getting into the office in the morning or taking a little extra time during lunch. That time will be made up because you will be more efficient, productive, focused, energized, happy, and healthy—all important attributes that a supervisor looks for.

Here are a few additional resources:

“How Exercise Can Improve Your Productivity and Efficiency.” Balance  – http://www.asteronlife.com.au/balance/fitness/exerciseproductivity#sthash.OTVVRaxR.dpbs

“How to Exercise During the Workday (And Why it’s Important).” BBC – http://www.bbc.com/capital/story/20190116-why-you-should-exercise-during-the-workday—and-how?ocid=ww.social.link.linkedin

 


Michele Whitmore is the Associate Dean of Students at Johnson State College. She works closely with Student Service Departments within the College to provide purposeful events to students that will strengthen their professional leadership, personal growth, life skills development and social engagement. Thus far, the College has provided educational programs that cover LGBTQ issues, alcohol and drug use, sexual assault prevention, socio-economic struggles, and healthy choices related to eating well and being fit, to name a few. Michele writes about the outreach and program opportunities that enhance the wellness of a campus community.

Keeping Your Knees Healthy

By: Leah Hollenberger

Copley recently hosted a seminar on Knee Health. A key piece of new information for several of the attendees was that exercise helps you build bone and maintain bone density. If you spend most of your time sitting down, your body gets the message that you aren’t using your bones, so your bones stop absorbing the calcium and minerals they need to become and stay strong. So to avoid problems with your knees, the best thing to do is to move more.

Here are some tips from the National Institutes of Health to help:

Think about all the movements you do every day: walking, climbing stairs, typing, turning doorknobs and lifting. Your bones, muscles, and joints all work together to make your body an amazingly movable machine. Like any machine, your body can suffer some wear and tear. It needs regular care and maintenance to keep moving with ease.

The main moving parts of your body include the solid bones, the joint tissues that link bones together, and the muscles that attach to your bones. Your body has about 200 bones and more than 600 muscles. These parts all work together to help you move throughout the day.

Muscle strengthening and proper joint alignment are important for just about anyone who wants to stay flexible and mobile. Exercises that improve your balance and strengthen your muscles can help to prevent falls.

Tips for Body Maintenance

  1. Maintain a healthy weight. A knee sees 3–5 times body weight with every step.
  2. Engage in muscle-strengthening (resistance) exercises. Activities that involve all your major muscle groups 2 or more times a week.
  3. Stay active all week long. Aim for 150 minutes of moderate intensity activity a week, such as brisk walking.
  4. Wear comfortable, properly fitting shoes.
  5. Eat a well-balanced diet. Focus on vegetables, fruit, whole grains, and lean protein.
  6. Get enough calcium and vitamin D daily to protect your bones.
  • 80-1000 IU of Vitamin D daily
  • 1,200 mg calcium daily for women age 51–70, and men and women age >70
  • 1,000 mg calcium daily for men age 51–70

Copley’s Rehabilitation Services created a free downloadable guide to the best exercises you can do to keep your knees strong. See it online here.


Leah Hollenberger is the Vice President of Marketing, Development, and Community Relations for Copley Hospital. A former award-winning TV and Radio producer, she is the mother of two and lives in Morrisville. Her free time is spent volunteering, cooking, playing outdoors, and producing textile arts. Leah writes about community events, preventive care, and assorted ideas to help one make healthy choices.

Become a Live Well Lamoille Blogger!

The Live Well Lamoille blog is a joint community effort to share information and encourage one another to make healthy choices, and now YOU have the opportunity to be a part of it! This month, we are beginning our search for new bloggers to join the conversation about how to live well and build a healthier community.

So many factors contribute to “health.” Medical care is certainly important; however, many of the other factors that shape our health reside outside the doctor’s office, such as access to nutritious food, economic stability, and the policies and laws that shape the choices available to us.

Too often, the clinical aspects of healthy living are considered separate from the more social aspects. Live Well Lamoille attempts to create a shared space where our community can come together for a more holistic conversation. We bring together bloggers from health organizations, local government, advocacy groups, educational institutions, and local businesses to contribute blog posts sharing resources, activities, and ideas to help readers make healthy choices.

This year, we hope to feature even more perspectives and approaches to improving health. Adults over the age of 18 in the Lamoille Valley are invited to enter our contest to become a new Live Well Lamoille blogger. Entering is simple:

  1. Visit Copley Hospital’s Facebook page: https://www.facebook.com/CopleyHospitalVT
  2. Comment on the blog contest announcement (link above) discussing why you would be a great blogger to represent and inspire people in our community to make healthy choices.

Use this as an opportunity to introduce yourself and let your personality shine. Who are you? What is your approach to health? Do you enjoy cooking, exercising, or practicing mindfulness? Do you work to improve quality life for children and families through your career?

We are looking for a variety of backgrounds and approaches to health and wellness. In the past, bloggers have written about both traditional healthcare topics (such as heart health and managing a chronic disease), as well as topics not traditionally thought of in health discussions, such as:

  • neighborhood walkability
  • preventing substance abuse
  • addiction recovery
  • early childhood education
  • coping with grief
  • local recreational resources

Every blogger will bring their own unique voice and stories to the blog. Each Live Well Lamoille blogger will be responsible for writing 2 to 3 blog posts per year.

Head on over to Copley Hospital’s Facebook page and tell us why you would make a great blogger!

What Is Your New Years Resolution?

A new year has arrived, presenting the perfect opportunity to reflect on the past and reset. Even if you’re not in need of a completely fresh start, everyone can benefit from embracing a more positive frame of mind and a few new wellness goals.

We asked Live Well Lamoille bloggers to share the healthy habits they hope to embrace this year. Here is what they said:

Valerie Valcour, Vermont Department of Health: A renewed focus for me in 2019 is work-life balance. The first step will be to incorporate 10 minutes of meditation into each day. The best time will be the transition between work and home each afternoon and mornings on the weekend. A book with 52 meditative focus areas will be my weekly topic guide. I wish you all the best in accomplishing your goals for 2019.

Caleb Magoon, Power Play Sports: A couple of years ago, I was a bit down in the dumps following a very tough year. In an effort to focus on all the positive things I had going in life, I resolved at the New Year to write a bit about those positive aspects of my life. Rather than a traditional journal chronicling all life events, I decided instead to simply write about positive events, moments of beauty I saw daily, or uplifting interactions with people around me. My goal was to write nearly every day, which I did, albeit not for the whole year.

Though my effort was short-lived, it was not without a positive effect. I found that by focusing on the positive rather than complaining about the many negative things (because that is just too easy), had a profound effect on my outlook.

This year, I plan to do something similar. I have some new and slightly more realistic expectations. I’m quite certain that by taking just a few minutes each week to celebrate the positive things in my life, I will see an improved outlook. Deep in the Vermont winter, many of us struggle to keep a positive attitude. Small exercises like this that take little time can do big things for your mental health.

Dan Regan, Northern Vermont University-Johnson: In 2019 I resolve to continue two strategies, which I’ve begun. The first is: Allot extra time for all tasks and commitments. My mom gave me this advice, and she lived past 95. It means leaving early to pick someone up, arriving beforehand for an appointment or meeting, planning on extra time to cook dinner, complete a report, etc. I’m someone who acutely feels the pressure of an upcoming commitment. For me, and maybe others among you, a more unhurried approach reduces stress, helps control blood pressure and contributes to overall health.

In my seventies, time is obviously precious; but I can’t honestly claim that each second is equally indispensable. So I don’t begrudge waiting and “wasting” some of those seconds. Paradoxically, the willingness to waste some time unapologetically has made my “productive” moments feel—well—more productive and meaningful.

The second resolution is: Minimize multitasking. That means, for starters, no peering at screens while I’m exercising or checking phones when I’m actually watching something. I find the more I commit to uni-tasking, the more I get done. I’m better able to focus on the task at hand. And an unforeseen benefit is that, without distraction, my mind is free to move in unexpected and sometimes productive directions. For instance, I “wrote” this short piece in my head while running in a pool.

I hope I can make good on these two, simple commitments and I wish everyone a good (better) and healthy 2019!

What are your health and wellness resolutions? Maybe you’d like to start meal planning, start walking for 20 minutes per day, or just want to stop overscheduling your calendar to cut down on stress. How do you plan to stick to them? Let us know in the comments section below.

Support for Survivors of Suicide Loss

Death by suicide is complicated as is the survivor grief that follows. Did you know:

  • Grief is unpredictable.
  • Grief is complicated.
  • Grief is not one emotion, but many.
  • Grief is exhausting.
  • Grief ambushes you.
  • Grief never really goes away.
  • Grief permeates all aspects of life.
  • Grief is a process, not an event.
  • Only you know how much time you need to grieve.

Monique Reil of Lamoille County Mental Health Services and Jane Paine with Lamoille Home Health & Hospice are coordinating a support group for survivors of suicide loss. Please join us in this safe, confidential space to share your story or just to be surrounded by those who understand and care.

The Survivors of Suicide Loss (SOSL) support group meets the last Wednesday of each month from 6:00 p.m. – 7:30 p.m. For location details, call Jane Paine at 888-4651 or Monique Reil at 888-5026.

Considerate Festive Cooking for Everyone: Special Diets/Allergies

By: Stacy Wein, Librarian, Copley Health Sciences Library*

During the holidays we often get together with others for parties or large family dinners. Planning the menus and cooking can be great fun until you remember Aunt Sally has a nut allergy and John has a gluten allergy. There is sure to be someone who is vegan or diabetic. How do you prepare a delicious and safe feast for all? Don’t worry, it can still be fun to plan a menu.

Hosting a festive gathering should be welcoming to all. Some of your guests may have dietary restrictions by choice, religion or culture, lifestyle choices, or it might be a matter of life and death. Make sure your guests know you are aware some might have dietary restrictions. Since you want everyone to enjoy themselves and you want to provide a safe menu, here are some suggestions and links to online resources to assist you in creating a deliciously safe feast for all.

  • Get to know your guests’ dietary restrictions. They might be able to make some suggestions or provide helpful information.
  • In the menu, be sure to list the ingredients for each dish. You might want to save the labels of the purchased items for the dish for reference.
  • Simplify! Keep recipes very basic. Stick to a little salt and pepper and provide other seasonings and ingredients, like nuts, to be available so guests can season their own serving.
  • Remember to wash hands, cooking utensils, and surfaces often. This prevents cross-contamination. You might also prepare dishes on different days.
  • And there is always the buffet or “build your own” option (like a taco bar) where people prepare their own from available options.

More Resources:

*This article was modified with permission from an article written by Carolyn Martin, MLS, AHIP,  Consumer Health Coordinator with University of Washington Health Sciences Library.

Tips for a Less Stressful Holiday

By: Leah Hollenberger

Tips to reduce holiday stress

The holidays can be one of the most stressful and emotional times of the year.  The loss of loved ones is felt deeply, financial worries, and stress over trying to fit in holiday activities along with daily life all contribute. There are two steps to helping make the holidays easier and more enjoyable. The first step is being honest with how much you can afford to spend for the holiday and sticking to your budget. The second step is focusing on what is most meaningful to you and your family and letting go of all the other activities and events that we tell ourselves must be a part of the holidays. This can be hard given all of the commercials, movies, and others’ traditions and expectations that are shared this time of the year.  Here are some tips that may help:

Speak with your extended family or friends in advance and mutually agree to provide gifts only for anyone under the age of 18.

For the adults, hold a Yankee Swap. Set a reasonable price limit, which is fair to everyone. You’ll find people will get creative. It is fun watching everyone open the presents and you’ll have a lot of laughs with the trading and swapping that ensues!

If you enjoy making gifts, try making one gift your signature gift for the holiday season. Make multiples of the item and give it to every adult on your list. Think homemade cocoa mix, granola, canned or preserved items like jam or pickles, candles, and the like.

Realize that once you give a gift, you are not invested as to if the recipient likes the gift. Of course, you hope they love it, but if they don’t, it is not a reflection on you. Let it go. It is fine if they want to re-gift or donate the item so someone else can enjoy it.

Give experiences as gifts; tickets to a play, a museum pass, a restaurant gift card – something that encourages the recipient to spend time with someone they love.

Give your time: a coupon to babysit; a calendar with an offer to get together monthly for a “walk and talk;” a bag of your homemade cocoa mix with a note to get together to watch a favorite tv show; an offer to drive them to the library, grocery store or laundromat, etc.  You could even suggest volunteering at the food share, nursing home, or with a local non-profit together.

Have your children shop with you for each other, within the budget you set. Siblings typically do a great job picking out a gift for each other – and it means more knowing their brother or sister picked it out especially for them.

The 4-gift rule is popular: one gift is something they want, one gift is something they need, one gift is something they wear, and one gift is something they read. I’m not sure where this rule originated, but it works for everyone and helps you stay on budget.

Figure out the two or three things that you love the most about the holiday and focus on them. If you love the lights on the Christmas tree but dislike decorating it, why not go with just lights on the tree? Make just one or two kinds of Christmas cookies instead of four or five. Better yet, participate in a cookie-walk if you want a variety of cookies. Area churches often hold them and promote them via Front Porch Forum.

Instead of going out to dinner, or fixing a fancy meal, suggest a potluck instead or serve a simple meal with a fancy dessert. Meet after dinner and take a drive around town to see the Christmas lights. Or play a board game with Christmas music playing in the background.

Simplify the expectations you have for yourself and others and you’ll find your holiday is less stressful and filled with what truly matters: spending meaningful time with family and friends.

What tips do you have for making the holidays less stressful?


Leah Hollenberger is the Vice President of Marketing, Development, and Community Relations for Copley Hospital. A former award-winning TV and Radio producer, she is the mother of two and lives in Morrisville. Her free time is spent volunteering, cooking, playing outdoors, and producing textile arts. Leah writes about community events, preventive care, and assorted ideas to help one make healthy choices.

Helping People Navigate the Health Care System

By: Rebecca Copans

Anyone who has accompanied a loved one to an emergency room knows how challenging it can be to navigate the medical system. Its complex language, daunting costs, and frenetic pace make it difficult for the average person to take in. If the patient has no one by their side and if they are dealing with two or more chronic conditions — plus poverty, food insecurity, and unstable housing — they face even greater challenges in navigating the healthcare system.

Sarah Williams, Lamoille County Mental Health Services (LCMHS) Medical Care Coordinator, has seen first-hand the results of that confusion and it has become her mission to directly challenge that problem. In her role, Williams has created collaborative relationships among providers at LCMHS and community partners, including primary care physicians, endocrinologists, neurologists, pharmacists, and hospital emergency room staff. Her role brings together providers and information systems to coordinate health services with patient needs to better achieve the goals of treatment. “When I look into a person’s eyes, I can see the difference that help has made. They are less stressed and can focus on getting well.”

Having someone to help patients navigate a complex system improves the quality of the care they receive. Outcomes improve as well, as the person receives the kind of medical follow-up that is required to treat their needs. Research across disciplines have shown that care coordination increases efficiency and improves clinical outcomes and patient satisfaction with care. “Greater coordination of care—across providers and across settings—will improve quality care, improve outcomes, and reduce spending, especially attributed to unnecessary hospitalization, unnecessary emergency department utilization, repeated diagnostic testing, repeated medical histories, multiple prescriptions, and adverse drug interactions” writes Susan Salmond and Mercedes Echevarria of Rutgers University School of Nursing.

Through these coordinated partnerships, LCMHS is enhancing the quality of care for the individuals they serve. This gives the individual an advocate, as well as someone to translate the often murky landscape of multiple disciplines of medicine. This has a striking benefit to patients’ mental health, quality of life, and their own sense of optimism as they have one distinct person that can be contacted to help clarify information, track multiple appointments, and identify specialists.

As primary and behavioral health care providers strive to integrate services, care coordination will support system-wide efforts to reduce emergency room visits and hospital stays, which is one of the greatest cost-drivers for the health care system. Based on the foundation of care coordination, primary and behavioral health care integration will make huge inroads in achieving the triple bottom line of health care: to improve the health of the population, to improve the patient experience of care (including quality, access, and reliability), and to control or reduce costs.


Rebecca Copans has worked extensively in government affairs, public relations and communications. As a society, our greatest potential lies with our children. With this basic tenant firmly in mind, Rebecca worked most recently with the Permanent Fund for Vermont’s Children and now with Lamoille County Mental Health to secure a stronger foundation for all Vermont families. 

A graduate of the University of Vermont and Dartmouth College, Rebecca holds a bachelor’s degree in political science and a master’s degree in globalization. Her thesis concentration was the history and societal use of language and its effect on early cognitive development. She lives in Montpelier with her husband and three children.

The Jeffersonville Culvert Program

By: Lea Kilvádyová, Lamoille County Planning Commission

This is a story of one community’s dedication to improving the health of its residents by reducing the occurrence of flooding in the historic core of their village. Read about the intent behind installing a new large culvert under VT Route 15 in Jeffersonville.

Due to its location at the confluence of the Brewster and Lamoille Rivers, the Village of Jeffersonville lies within the 100-year floodplain and is prone to severe flooding. During 2011, Jeffersonville was inundated with floodwaters three times and experienced extensive damage to roads, culverts, businesses, and homes. Mann’s Meadow, housing for families and seniors, was evacuated due to road closure, power outage, and building flooding.

Arial photo of Jeffersonville’s 2011 flooding with an approximate location of flood mitigation improvements (in red).

 

Following the 2011 floods, the community worked with regional planners from Lamoille County Planning Commission and Milone & McBroom Engineers to develop a comprehensive plan to reduce the flooding in Jeffersonville. One part of the plan, and the most recent improvement implemented in November 2018, was the construction of a large flood bypass culvert under Route 15. (A culvert is a structure that allows water to flow under a road, trail, or similar obstruction from one side to the other side.)

The culvert is located between the new Union Bank building and the Joinery/Jeffersonville Automotive. The culvert is designed to reduce flood damages in the Village of Jeffersonville by allowing floodwaters from the Brewster River to flow out of the Village before impacting structures and property. Based on the detailed flood modeling completed after the spring 2011 flooding, the culvert – along with the larger Greenway Bridge installed last year – will significantly reduce flood levels and greatly reduce the need for road closures or evacuations of Village residents in the future.

New flood bypass culvert under Route 15 in Jeffersonville

 

The culvert construction has been made possible in part by funding provided by FEMA’s Hazard Mitigation Grant Program and Vermont’s Community Development Block Grant – Disaster Recovery Program. For more information, contact Lamoille County Planning Commission at 888-4548.

Family Health History

By: Leah Hollenberger

Thanksgiving Day, November 22, is also Family Health History Day. As you gather with family this holiday, why not spend a few minutes with your loved ones exchanging medical histories?

There are several diseases that commonly run in families, including diabetes, heart attack, stroke, cancer osteoporosis, and sickle cell anemia.

Not many of us have detailed and precise information about other family members’ health histories. But any information can be helpful. Creating a Family Health History, and sharing it with your doctor and other healthcare practitioners, will help your provider recommend actions for reducing your personal risk of disease or help in looking for early warning signs of disease.

Reaching out to other family members to share your family health history, can help develop a more inclusive, larger family health history. And in doing so, talking about your family health history can help each of you stay healthy.

The Centers for Disease Control (CDC) has an online tool,  “My Family Health Portrait,” that makes it easy to capture and save your family medical history. You can share the document with other family members and easily update it. The tool is available online at https://phgkb.cdc.gov/FHH/html/index.html.

Pen and paper works just fine as well. The March of Dimes also has downloadable PDF health history form you can use at marchofdimes.org/family-health-history-form.pdf.  The U.S. Department of Health and Human Services has a form too, at www.hhs.gov/programs/prevention-and-wellness/family-health-history/family-health-portrait-tool/printable/index.html.

However you decide to record your family health history, it should include:

  • Health history of your parents, your brothers, and sisters, and your children; next in importance are grandparents, uncles and aunts, nieces and nephews, and any half-brothers or half-sisters. Finally, it is helpful to include great aunts, great uncles, and cousins.
  • Age for all relatives, including age at time of death for the deceased and what caused their death.
  • Ethnicity/Ancestory, as some genetic diseases are more common in certain ethnic groups.
  • Presence of chronic diseases.

The HHS suggests these questions to help get the conversation going:

  • Do you have any chronic illnesses, such as heart disease, high blood pressure or diabetes?
  • Have you had any other serious illnesses, such as cancer or stroke?
  • How old were you when you developed these illnesses?
  • Have you or your partner had any difficulties with pregnancies, such as miscarriages?
  • What medications are you currently taking?
  • Do you have, or have you had, any learning or developmental disabilities?

You should be prepared to ask some follow up questions. For example, if an uncle tells you he has heart disease you will want to ask:

  • How old were you when you developed the disease?
  • Did you have a heart attack?
  • Have you had any procedures done related to your heart? If so, what and when?
  • Do you have other medical problems, such as high cholesterol or high blood pressure?
  • What medications are you taking to help with any of the above?

Please realize that this conversation could be difficult for some members of your family. Not everyone may want to share their personal health information or it could bring up some difficult emotions. Being respectful and sensitive to their feelings is important. It may help to share in advance why you are asking these questions and what you plan to do with the information.

So this Thanksgiving, in addition to asking for the recipe for that delicious side dish, ask them to also share their health history and anything they know about other family members’ past health.

Wishing you a happy and healthy Thanksgiving.


Leah Hollenberger is the Vice President of Marketing, Development, and Community Relations for Copley Hospital. A former award-winning TV and Radio producer, she is the mother of two and lives in Morrisville. Her free time is spent volunteering, cooking, playing outdoors, and producing textile arts. Leah writes about community events, preventive care, and assorted ideas to help one make healthy choices.