Living Healthy, Feeling Good

Catching Zs for a More Balanced Life

harnessg — Thu, 26 Jan 2023 15:17:13 +0000

Catching Zs for a More Balanced Life

Resource Articles, Living Healthy, Feeling Good, Work/Life Connections

harnessg Thu, 01/26/2023 - 09:17 RSS:

Work/LIfe Connections

Natalie Dodd, LCSW, EAP Clinical Counselor

Sleep is one of the most fundamental aspects of health and well-being, but it’s often the most neglected. Between work demands, family demands, and social interactions, sleep takes a back seat to other priorities. The problem is that our mind and body are unable to rest and recharge for the next set of activities. To achieve a more balanced life, let’s take a look at how we can get better sleep.

When you begin your bedtime routine, take a moment and notice what your habits are. Do you scroll through social media? Do you turn the TV on? Raghu Opender, MD, MBA, associate professor in the department of neurology, explains, “It’s really important to reduce the exposure to light in the evening hours and really reduce the amount of exposure to electronic media, particularly on television, cellphone, and even laptops.” In addition, it’s important to put your phone away about 30 minutes to an hour before you plan on laying down to sleep. To support better sleep, try some of these recommendations.

Take a hot shower or bath to start winding down for the night.
Read a few chapters of a book or listen to a guided meditation.
Turn off the TV and put away your phone when you lay down.
Limit your amount of alcohol before bed.

According to Dr. Opender, “Sleep gives the body and the mind the opportunity to repair itself. During sleep, important chemicals in the brain are replenished.” It might take a few nights to perfect, but by establishing a routine and improving sleep habits, you will begin to feel more balanced. For more tips on how to get better sleep, visit Health & Wellness’ Take Good Care video series.

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Mental Health, VUMC, Resilience

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Going Dry: A Great Habit to Keep Year-Round

harnessg — Wed, 25 Jan 2023 19:40:34 +0000

Going Dry: A Great Habit to Keep Year-Round

Resource Articles, Work/Life Connections, Living Healthy, Feeling Good

harnessg Wed, 01/25/2023 - 13:40 RSS:

Work/LIfe Connections

"Dry January" is a popular way to kick off the start of a new year. But if you missed this timing, you can designate any month to "Try Dry". This trend helps people take a break from alcohol and re-evaluate how much they consume. After January 31^st, many will go back to drinking responsibly, while others might recognize that alcohol plays a bigger role in their lives than they thought. Alcohol isn’t bad unless you abuse it or use it as a way of coping with stress. During the pandemic, the use of alcohol increased to help people feel more relaxed and at ease. While you can feel the immediate relaxing effect, the negative effects are delayed. Some negative sides of alcohol use can be insomnia, depression, increased anxiety, and addiction. To help you understand the signs of alcohol abuse, here are five red flags to watch out for.

Hiding your drinking or lying about it to loved ones.
Memory loss or blacking out regularly.
Having trouble in your personal relationships.
Putting off or forgetting about your personal and professional responsibilities.
Having trouble stopping when you begin drinking alcohol.
Grabbing a drink when you start to feel depressed or anxious.
Experiencing withdrawal symptoms such as increased anxiety, irritability, shakiness, or sweating around six hours after your last drink.

If you experience adverse effects of alcohol, contact your doctor immediately and then reach out to Work/Life Connections-EAP for a confidential counseling appointment. Addiction isn’t something you can overcome by yourself so give our certified counselors a call at 615-936-1327.

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Addiction, Counseling, Mental Health, Risk Reduction, VUMC

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Prioritizing the "Well" in your Personal and Professional Being

harnessg — Mon, 23 Jan 2023 16:16:49 +0000

Prioritizing the "Well" in your Personal and Professional Being

Work/Life Connections, Resource Articles, Living Healthy, Feeling Good

harnessg Mon, 01/23/2023 - 10:16 RSS:

Work/LIfe Connections

January is known for fresh starts and setting new goals for the new year. So, it’s not surprising to learn this month is also known as "Get A Balanced Life Month." It’s a great time to start figuring out how to balance your personal and professional life by setting boundaries and prioritizing self-care. While it’s easier said than done, let’s start off with a few things to consider. There are concepts like meaning, connections, and humanity but operationally, there is also productivity, change, and responsibilities.

To start, think about your priorities. In Stephen Covey’s book, The 7 Habits of Highly Effective People, he refers to personal and professional priorities as “big rocks.” You may have several of these big rocks but write down three or four that are the most important to you. Some personal priorities might be exercising each day or traveling to see friends and family. Your professional goals may be working towards a promotion or submitting your work for publication. Whatever the goal, make sure you include a personal and professional item.

After you finish writing out your big rocks, write down a few things you love to do that give you meaning, joy, and fulfillment. For example, maybe you love to read but haven’t had time to sit down and do it. Write down on your list to carve out time to read. Prioritizing hobbies and activities you love to do is just as important as setting professional goals in your life.

VUMC faculty and staff members who feel they are struggling to find a healthy balance in your personal life and work life can call 615-936-1327 to schedule a confidential appointment with one of our EAP Counselors. They can help you set boundaries, understand your goals, and prioritize your self-care.

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VUMC

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Balance Your Routine

harnessg — Wed, 18 Jan 2023 14:08:12 +0000

Balance Your Routine

Resource Articles, Work/Life Connections, Living Healthy, Feeling Good

harnessg Wed, 01/18/2023 - 08:08 RSS:

Work/LIfe Connections

A new year is a great time to reflect on health, wellness, and establishing balance in our routine. However, colder temperatures can leave us feeling sluggish and unmotivated to get up, move our bodies, and invest in our health. To help keep you motivated, here are a few tips to tilt the wellness scale in a positive direction.

Increase social interactions. This may look like talking on the phone, setting up zoom game night, spending lunch with a coworker, or braving the cold to try a new restaurant.
Move your body. Adding in some bedtime stretching or morning yoga can help kick start your morning and get your blood pumping.
Create space and time for self-care. Start engaging in self-soothing activities like taking a long bath, enjoying your favorite cup of tea, lighting a scented candle, or putting on your coziest pajamas and curling up with your favorite show.

Prioritizing your well-bring can be challenging, but it’s important to ensure you’re mentally, emotionally, and physically well. If you are struggling to find balance in your life, reach out to one of our Work/Life Connections-EAP certified counselors at 615-936-1327 and start your new year off with the right tools and support!

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VUMC

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Fall Back

harnessg — Mon, 24 Oct 2022 19:19:53 +0000

Fall Back

Living Healthy, Feeling Good, Resource Articles, Work/Life Connections

harnessg Mon, 10/24/2022 - 14:19 RSS:

Work/LIfe Connections

There's nothing like the fall season. The leaves are changing, the air is crisp, and we even gain an extra hour of sleep. The first Sunday of November at 2 a.m. marks the end of Daylight Saving Time, and while it's nice to have a little more rest, we end up losing more sunlight during the day. When we lose a few hours of sun exposure, it can cause us to feel fatigued.

To help you adjust to the time change, here are some tips to brighten your day:

Reset your internal clock by increasing light in the morning. You can start by turning on lights, opening curtains, or even going for a brisk walk.
Reduce the bright lights in the evening, especially before bedtime. Put away those laptops, cell phones, and tablets before you doze off. Change your iPhone settings to night shift mode or blue filter light on your Android phone's brightness options, which adjusts the colors and brightness when the sun sets in your area or download the free app, Twilight, if you have an Android device.
Alter your bedroom to make sure it's quiet, dark, and at a comfortable temperature.
Avoid eating large meals and drinking alcohol or caffeine before bed. These can make it hard for you to get a good night's sleep.
Make sure you fit in exercise earlier in the day and not right before bed. Stress can worsen sleep, so try some calming routines at bedtime. Some examples are taking a warm bath, drinking hot decaffeinated tea, or listening to soothing music.

There are also free resources you can take advantage of! You can check out Health & Wellness' Take Good Care with Better Sleep Habits to learn more tips on how to improve sleep. Try a free app like Happify or CBTi Coach that can help your reduce stress and feelings of fatigue. For more assistance, contact Work/Life Connections-EAP at 615-936-1327.

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Change, Counseling, Mental Health, Resilience, Sleep, VUMC

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Eating for the Environment

harnessg — Fri, 16 Sep 2022 19:07:25 +0000

Eating for the Environment

Resource Articles, Living Healthy, Feeling Good, Health Plus

harnessg Fri, 09/16/2022 - 14:07 RSS:

Health Plus

Learn

This topic was developed in partnership with Rooted Community Health within the Center for Biomedical Ethics and Society.

What does it mean to eat for the environment?

Eating for the environment, or eating sustainably, is about choosing foods that are healthy for your body and the world around you. Sustainable eating patterns help conserve natural resources while also supporting local farms.

Start by eating a more plant-based diet. This includes eating more legumes (beans, lentils, and peas), whole grains, vegetables, fruits, and fewer animal-based foods, such as red meat and cheese.

Can you still eat meat and be environmentally friendly?

The short answer is yes. Eating meat is an important aspect of many cultures, religions, and personal preferences. The first step is to focus on where you buy your meat. Look into joining a local meat CSA (community supported agriculture) or purchase meat from the local farmer’s market. These meat purchases can be more expensive, so consider decreasing the amount of meat you eat overall. Instead of making meat the focus of a meal, make it a small part. Fill most of your plate with fruits, vegetables, and whole grains. You can also incorporate “meatless Mondays” each week.

Every small action makes a difference, so be thoughtful about your food choices and do what feels sustainable for you and your family.

Check out this helpful handout for more information and tips on sustainable eating.

Handout

Tips for Sustainable Eating

Practice

Try to implement one sustainability tip from the handout this week.

Recipes

Veggie Soba Noodles

Quick Pickled Veggies

References

Sustainability and Planetary Health - Today’s Dietitian Magazine. Sustainability and Planetary Health. Accessed May 23, 2022.
Sustainable Eating. Accessed May 23, 2022.
US EPA O. Learn About Sustainability. Published November 5, 2014. Accessed May 23, 2022.
Spiker M, Reinhardt S, Bruening M. Academy of Nutrition and Dietetics: Revised 2020 Standards of Professional Performance for Registered Dietitian Nutritionists (Competent, Proficient, and Expert) in Sustainable, Resilient, and Healthy Food and Water Systems. Journal of the Academy of Nutrition and Dietetics.

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VUMC, Healthy Eating

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Mindful Munchies

harnessg — Tue, 30 Aug 2022 19:17:43 +0000

Mindful Munchies

Living Healthy, Feeling Good, Resource Articles, Health Plus

harnessg Tue, 08/30/2022 - 14:17 RSS:

Health Plus

Learn

Mindfulness is maintaining a moment-by-moment awareness of your thoughts, feelings, bodily sensations, and surrounding environment.

Mindful eating is being conscious of your hunger cues, savoring your food, and knowing when you are satisfied with a meal. Practicing these steps can help you maintain a healthy relationship with the food you eat and avoid unhealthy patterns, like overeating due to distraction, stress, or sadness.

Hunger cues are the brain’s responses that communicate fullness. When your body needs food, signals are sent that tell you it is time to eat. When you have eaten enough and your body is satisfied, signals are sent that tell you to stop.

Food cues are words, feelings, logos, objects, smells, or sounds that spark the desire to consume certain foods or beverages – often without you even noticing.

Eating mindfully is a great way to bring awareness back to your internal hunger cues and to acknowledge what food cues may be negatively affecting your food choices.

Handout

5 Tips for Mindful Eating

Practice

Practice eating mindfully at one meal this week. Follow the tips outlined in the handout.

Recipes

Basil Squash and Tomato Pasta Toss
Jalepeno-Lime Chicken Drumsticks

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VUMC, Healthy Eating

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Enjoying Vegetable Variety

harnessg — Tue, 30 Aug 2022 15:19:12 +0000

Enjoying Vegetable Variety

Living Healthy, Feeling Good, Resource Articles, Health Plus

harnessg Tue, 08/30/2022 - 10:19 RSS:

Health Plus

Learn

Most Americans don't eat the recommended 2-3 cups of vegetables each day. Research has shown that eating more vegetables can lead to a longer lifespan and lower body weight. This naturally low-calorie food group is full of essential vitamins and minerals. To maximize the benefits, eat a variety throughout the week from each of the five subgroups. Note that some vegetables can fall into more than one subgroup. For example, sweet potatoes can be categorized in both the starvchy and the red/orange subgroups. View the handout below for an overview of how to eat a variety of vegetables throughout the week.

For more ways to cook vegetables, check out the Cook Smarts Guide to Cooking Vegetables.

Handout

Vegetable Variety

Practice

Eat at least one vegetable from each subgroup over the next week. If you already eat lots of vegetables, find a new recipe that includes a new vegetable!

Recipes

Baked Cauliflower Tots

Apple Coleslaw

References

“Vegetables.” MyPlate, https://www.myplate.gov/eat-healthy/vegetables.

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VUMC, Healthy Eating

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Sodium: Shake it Off

harnessg — Thu, 25 Aug 2022 13:20:51 +0000

Sodium: Shake it Off

Living Healthy, Feeling Good, Resource Articles, Health Plus

harnessg Thu, 08/25/2022 - 08:20 RSS:

Health Plus

Learn

Sodium is an essential nutrient that your body needs to function, but too much can lead to increased blood pressure, heart disease, and kidney disease. So, how much is too much? The American Heart Association recommends no more than 2,300 mg (about one teaspoon of salt) per day for healthy people and less than 1,500 mg for adults with high blood pressure. Yet the average American consumes nearly 3,400 mg a day! So where is all this sodium coming from?

Sodium Sources

Over half of the sodium consumed in the US comes from five main sources. These sources include sandwiches, poultry, pizza, grain-based dishes such as pasta, vegetables prepared with or packed in salt, and meat or seafood dishes. Other sources of sodium include bread, snack foods, salad dressings, sauces, and cheese.

Simple Ways to Reduce Sodium

While you cannot control the amount of sodium hidden in processed foods, there are many easy ways to reduce your sodium intake. Use the helpful handout below for ways to reduce the amount of sodium in your diet.

Handout

8 Ways to Eat Less Sodium

Practice

Try to flavor your meals with salt-free seasonings this week. Try black pepper, vinegar, lemon juice, herbs, and spices instead of reaching for the salt shaker!

Recipes

All-Purpose Salt-Free Seasoning

Low Sodium Pizza Crust

References

Academy of Nutrition and Dietetics. Eating Right With Less Salt. Eat Right. Accessed May 23, 2022.
Nutrition C for FS and A. Sodium in Your Diet. FDA. Published online February 25, 2022. Accessed May 23, 2022.
U.S. Department of Agriculture, U.S. Department of Health and Human Services. Top 10 Things You Need to Know About the Dietary Guidelines for Americans. Dietary Guidelines for Americans, 2020-2025. Accessed May 16, 2022.

Tags

VUMC, Healthy Eating

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The Truth About Supplements

harnessg — Wed, 17 Aug 2022 16:11:45 +0000

The Truth About Supplements

Resource Articles, Health Plus, Living Healthy, Feeling Good

harnessg Wed, 08/17/2022 - 11:11 RSS:

Health Plus

Learn

More than half of American adults take a multivitamin or some type of dietary supplement, but do they really need it? According to the 2020-2025 Dietary Guidelines for Americans, nutritional needs should be met through eating and drinking nutritious foods and beverages whenever possible. This means regularly eating a variety of fruits and vegetables, whole grains, lean protein, and dairy products.

When following a healthy diet, most people do not need to take vitamin supplements However, certain populations may need them to reach nutrient goals such as pregnant women, infants, older adults, and those with specific dietary restrictions.

Check out this helpful handout to see if you may need a supplement – and what to look for when selecting a supplement. Make sure to talk with your doctor or registered dietitian before adding it into your routine.

Handout

Dietary Supplements

Practice

Assess your supplement needs. If you are not in one of the specific groups listed, consider ways to add vitamins and minerals through food! Follow the MyPlate guidelines you learned about in week 1 and reach out to your doctor with any concerns.

Recipes

Stone Fruit Tomato and Cucumber Salad

Un-Cobb Salad

References

Operation Supplement Safety. Third-party certification: Why it’s important. opss. Accessed May 24, 2022.
Johns Hopkins Medicine. Is There Really Any Benefit to Multivitamins? Published November 1, 2021. Accessed May 24, 2022.
Do I need vitamin supplements? nhs.uk. Published June 26, 2018. Accessed May 24, 2022.
Academy of Nutrition and Dietetics. Vitamins Minerals and Supplements: Do You Need to Take Them? Accessed May 24, 2022.

Tags

VUMC, Healthy Eating

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