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If you are online in 2024, you have probably heard of the discourse that is “gut health.” Bloggers, TikTok users, and experts have shared their experiences, routines, and anecdotes on achieving “better gut health.” But what is gut health, and what plays into it?

What is Your Gut?

“Gut health” is a term touted regularly but often without explanation. Simply put, your gut is your gastrointestinal system, including your stomach, intestines, and colon. Your gut hosts trillions of bacteria, forming a complex ecosystem that profoundly influences your overall health and wellbeing.

Why is Gut Health Important?

Having a healthy gut doesn’t mean less bloating and discomfort after eating (although this can be a perk!). Gut health is crucial to the strength of your immune system, lowering your risk of autoimmune diseases, endocrine disorders, and cardiovascular disease. Furthermore, emerging studies have shown a direct and strong link between gut health and mental health, meaning that a healthy gut can lead to lessened feelings of anxiety and depression.

So, what is the difference between probiotics and prebiotics?

Despite their phonetic resemblance, these entities fulfill distinct roles in safeguarding and optimizing our digestive health.

Probiotics: The “Friendly” Bacteria

Probiotics, the "friendly" bacteria, are living microorganisms that defend your microbiome. They aim to strengthen your gut health, aid your immune function, and assist your body in absorbing vital nutrients. Probiotics can be found in supplements your doctor may recommend. However, you can also find them naturally occurring in certain foods, including, but not limited to:

• Yogurt

• Sauerkraut

• Kombucha

• Miso

• Kefir

• Tempeh

Probiotics restore equilibrium within your gut microbiota, particularly after disruptive forces like illness, stress, or antibiotics.

What Are Prebiotics?

Prebiotics serve as the food source for the microbiome that the probiotics seek to defend. Prebiotics, distinguished as non-digestible fibers, serve as the lifeblood of probiotics. There are three main types of prebiotics, which you can read more about here. However, a brief overview of some of these high-fiber foods includes:

• Bananas

• Onions

• Garlic

• Leeks

• Asparagus

• Whole grains

Prebiotics foster an environment conducive to probiotic production, amplifying the functionality of these beneficial bacteria and fostering the resilience of our digestive ecosystem.

Boosting Your Gut Health

While many online experts say that “healing your gut” can be done at home, if you are experiencing ongoing difficulties, pain, or discomfort, you should seek the opinion of a trained medical professional. Gastroenterologists specialize in the health of the gastrointestinal tract, or “the gut.” They can help patients identify the source of their discomfort and create a personalized plan to get back on track.  

If you are not experiencing pain or discomfort and just want to give your gastrointestinal system a little extra TLC, starting with probiotic and prebiotic foods is excellent.

Additionally, paying attention to your eating habits and incorporating mindful eating practices can further support gut health. Eating slowly, chewing food thoroughly, and avoiding overeating can reduce digestive discomfort and promote better nutrient absorption. Moreover, being mindful of food intolerances and sensitivities can help you identify potential triggers for digestive issues and make informed dietary choices.

Finally,  staying hydrated is essential for maintaining a healthy gut. Adequate water intake supports digestion, helps transport nutrients, and keeps the mucosal lining of the intestines healthy.

Achieving and maintaining optimal gut health requires a multifaceted approach that includes a balanced diet, lifestyle modifications, and mindful daily choices. By prioritizing gut health, you can support your digestive system and overall wellbeing and vitality.

Where Did You Hear That?

As always, it is essential to consider where you get your information, especially health information. If you have a wellness program with Wellworks For You, the Learning Center is an excellent way to seek reputable information from industry leaders.  

Prioritize websites that end in .org, .edu, or go straight to the source by speaking with your doctor about questions you may have regarding your daily routines and practices.  

Does hearing the words 'student loans' make your wallet flinch? If so, you’re not alone. Wellworks For You aims to help you navigate the ever-changing landscape of higher education funding. Financial wellness is more than just numbers on a paycheck or a balance sheet. It’s about feeling secure and in control of your financial journey. That’s where Wellworks For You comes in. We’re not just here to support your physical or mental health but to guide you through the maze of financial wellness, too. We aim to empower employees and program participants with the tools and knowledge needed to achieve financial stability and peace of mind. So, whether you’re figuring out how to manage those student loan repayments, or you’re an HR manager looking for ways to support your team’s financial health, we have the insights and resources you need.

What are the Different Types of Student Loan Repayment Plans?

With prices rising dramatically over recent years, many are turning to student loans to fund their educational aspirations. Understanding these loans is crucial to managing debt and minimizing long-term financial stress. Student loans generally fall into two categories: federal and private. Federal loans, backed by the government, typically offer more flexible repayment terms and lower interest rates than private loans, which are provided by banks, credit unions, and other financial entities.

When it comes to repaying federal student loans, borrowers have several options:

• Standard Repayment Plan: This involves fixed payments over a 10-year period, offering a quick and cost-effective way to clear debt for those who can handle the monthly payments.
• Graduated Repayment Plan: Initially lower payments that increase every two years, designed to align with expected income growth.
• Extended Repayment Plan: Extends the loan term to 25 years, reducing monthly payments but accruing more interest over time.
• Income-Driven Repayment Plans: These plans, including REPAYE (Revised Pay As You Earn), PAYE (Pay As You Earn), IBR (Income Based Repayment), and ICR (Income Contingent Repayment), adjust monthly payments based on income and family size.
• Public Service Loan Forgiveness (PSLF): Aimed at those in government or nonprofit roles, PSLF forgives the remaining balance on direct loans after 120 qualifying payments under a qualifying plan.

The recent introduction of the income-driven repayment plan, SAVE, also aims to reduce payments for many. For detailed guidance, resources like the Federal Student Aid's loan simulator and consultations with loan services offer tailored advice. Staying informed and proactive about repayment strategies is key to effectively managing student loans and achieving financial stability.

Borrowers seeking further information or assistance should first approach their loan servicer. The U.S. Department of Education's Federal Student Aid website is a valuable resource for understanding federal loans, providing detailed guides and tools for planning repayment. Additionally, organizations like The Institute of Student Loan Advisors offer free counseling, assisting in navigating both federal and private loan options.

What is a Financial Wellness Program?

Now that we've unpacked the basics of student loans, let's talk about financial wellness programs and what they are. Think of these programs as your financial fitness trainers. Just like how a fitness coach helps you improve your physical health, financial wellness programs are designed to strengthen your financial health. These programs provide education, tools, and resources to help you make savvy financial decisions and keep your monetary matters in tip-top shape.

Financial stress can be a major distraction from your day-to-day activities, keeping you up at night and even affecting your work performance. When you have access to the right resources and know-how to manage your money effectively, that stress starts to melt away. You feel more in control, and more empowered. And that’s not only good for your wallet – it's fantastic for your overall wellbeing. For companies, implementing a robust financial wellness program is a win-win. Employees are happier, healthier, and more focused, which means better productivity and a healthier bottom line.

Wellworks For You's Financial Wellness Programs

So, what's in the financial wellness solution at Wellworks For You? Our programs are tailored to meet the diverse needs of today's workforce. Here's a glimpse of what we offer:

• Financial Wellness e-Learning Series: Knowledge is power, and our e-Learning series are packed with valuable insights. From understanding your student loan options to mastering the art of budgeting, these courses cover it all.
• Financial Wellness Challenges: Ready for a challenge? Our financial wellness challenges encourage you to build healthier financial habits in a fun and engaging way. These can range from short-term goals to more extended 12-week programs.
• FinFit Financial Wellness Solution: This comprehensive package includes financial assessments, budgeting tools, courses, and one-on-one financial coaching. Think of it as your personal financial advisor, available anytime.
• Employee Assistance Program (EAP): Our LifeMatters EAP goes beyond the basics. It offers resources like financial and legal consultation, planning tools, and more, to ensure you're well-equipped to tackle any financial hurdle.
• Onsite Events and Health Fairs: Prefer a more hands-on approach? We've got you covered. Wellworks can organize events and fairs featuring a range of financial wellness resources and services.

Please note that the specific services available to you may vary based on your company's wellness program. To get the full picture, log into your Wellness Portal or reach out to your Wellness Program Coordinator.

If you are in the position to implement a wellness program in your workplace and are interested in starting a financial wellness program or adding it as a component to your existing program, click here to schedule a demo or to speak with a member of our sales team.

Remember, financial wellness is much more than just balancing a budget; it's about creating a sense of security and peace that permeates all aspects of life. At Wellworks For You, we understand this connection deeply. We believe in supporting our clients in achieving financial stability and enhancing their overall health and happiness. By reducing financial stress and providing the tools and knowledge to manage finances effectively, we help employees thrive both at work and in their personal lives.

Physical health is only one of the eight pillars of wellbeing. However, that seems to be forgotten going into the new year each year, when we are often inundated with ideas of what our resolutions should be.  

Carefully placed advertisements can lead you to believe that you need the latest smartwatch to set a daily goal of 10k steps or a gym membership to lose those final few pounds. Various social media outlets will push solutions for “your best body ever.”  

But what is the logic of focusing on physical strength if the real burden you’re carrying is within your thoughts?  

For years, people have felt the pressure to have their New Year resolutions pertain only to their physical health, but health and wellness are as multi-faceted as each individual.  

How to Set Thoughtful New Year Resolutions

This year, before making any resolutions, take time to consider these few things:  

Reflect on Your Year and Your Health.  
Before setting any resolutions, take a moment to reflect on the last year of your physical and mental health. Were there persistent feelings of anxiety, stress, or sadness? Regular aches, pain, or recurring injuries?  

Consider events or daily habits that bring you joy or what may be creating tension or discomfort.  
 

Write Down What You Would Like to Cultivate.  
Getting older does not mean limiting your range of motion or the emotions you feel regularly.

Consider what evokes feelings of wonder, curiosity, and creativity, and create a list of things you would like to seek out throughout the year to cultivate those emotions.  Similarly, aside from doctor-recommended habits – consider how you want to feel in your body. Some goals you could set:  

• Feeling strong
• Feeling flexible  
• Getting up with ease
• Alleviating joint pain  
   

Create a List of Regular Habits.

Once you have identified what you would like to feel regularly, write down habits you can incorporate to nurture those feelings.  

As you create this list of habits, remember that some minutes of working towards your goal each day is better than no minutes. The expectation of yourself should not be perfection.  

Seek Support and Treatment.  
If, upon reflection, you realize that difficult emotions, or regular physical discomfort or pain, have been the underlying current for you, seek support. This could involve the help of a mental health professional, such as a therapist or counselor, talking to your doctor, or reaching out to receive physical or occupational therapy.  

These professionals can provide valuable guidance and treatment options to help you manage your health more effectively. Sometimes, medication, counseling, and behavioral modifications are essential components of your path to wellbeing. 

New Year Resolution Ideas to Acknowledge the 8 Pillars of Wellbeing

“Change Your Habits, Change Your Life” - Dimensions of wellness: Change your habits, change your life - PMC (nih.gov)

If you seek overall wellness this year, consider incorporating healthy habits into your everyday life.  

Explore a New Hobby. Finding a new hobby can be a refreshing and overall enriching experience. Whether painting, playing a musical instrument, gardening, cooking, or playing a new video game, investing time in a creative pursuit can be a great source of joy and personal growth.  

Read More. Reading is a fantastic way to expand your horizons, gain knowledge, and escape into different worlds. Consider challenging yourself to read a specific number of books in the new year or join a website like GoodReads.com to track what you’ve read and enjoyed and gain personalized recommendations.  

Create a Budget. Our financial wellness is a large part of our overall wellbeing. If, upon reflection, finances were a significant stressor this year, consider putting in place a new budget, signing up for one of Wellworks For You’s free financial webinars, or looking into what kind of financial advisement options your company offers.  

Volunteer and Give Back. Setting a goal to give back to your community or a cause you care about is an excellent way to feel more connected and fulfilled. Volunteer your time or skills to a local charity, non-profit organization, or community project. Consider organizing your own if there isn’t a local charity near you.  

The act of giving can bring a sense of purpose and happiness.

Improve Relationships. Consider setting a goal to nurture relationships with friends and family. Allocate quality time for meaningful conversations, engage in regular catchups, or plan memorable experiences together. In a time where nearly half of our interactions have gone virtual, strengthening these connections can lead to greater emotional wellbeing.

Learning a New Skill. Lifelong learning is a powerful way to boost self-esteem and personal growth. Choose a skill you've always wanted to acquire, whether it's a new language, cooking, coding, or a craft, and dedicate time to mastering it. Becoming an expert at your craft also creates the opportunity to share it with others.  

Disconnect from Technology. Setting new boundaries for technology use can significantly enhance your mental wellbeing. Commit to disconnect at certain times of the day and use that time for self-reflection, creative activities, and spending quality time with loved ones and yourself.  

This year, instead of believing that you need to change your physical health to accomplish the new year, consider what you can nurture internally to provide you with joy and contentment. After all, your physical health is only one of the eight pillars of your overall wellbeing.  

As winter's frosty embrace approaches, it's time to pull out your gardening gloves and prepare your yard and garden for the chilly season ahead. Not only will you be nurturing your outdoor oasis, but you'll also be tending to your own physical and mental wellbeing. So, grab your spade, and let's dive into the joys of winter garden prep!

The Physical Perks of Winter Gardening: Does Gardening Count as Physical Activity?

Winter gardening offers more than just a tidy garden – it's a fantastic way to stay physically active during the colder months. The activities involved, such as digging, raking, and pruning, provide excellent exercise that keeps your muscles toned and your joints flexible. The fresh air and natural light can work wonders for your immune system and overall health, ensuring that you're in great shape to tackle the challenges of winter.

Not only that but getting outside in the winter is crucial for maintaining vitamin D levels. Sunlight is a primary source of vitamin D, and during the colder months, when people tend to spend more time indoors, there is a risk of deficiency. Vitamin D is vital in bone health, immune function, and overall well-being. Exposure to natural sunlight stimulates the production of vitamin D in the skin. Even on cloudy or overcast winter days, spending time outdoors can help replenish these levels. Incorporating outdoor activities like brisk walks or outdoor sports into one's routine not only ensures an adequate vitamin D intake but also provides mental health benefits and a refreshing change of scenery during the winter months. It's essential to bundle up appropriately and prioritize outdoor time to support overall health and well-being, mainly when access to sunlight is limited during this season.

The Mental Health Benefits of Gardening

Gardening, even in winter, has a profound impact on mental wellbeing. It allows you to connect with the earth, reducing stress and anxiety. The sense of accomplishment from nurturing plants and watching them grow can boost your mood and self-esteem. Winter gardening helps beat the winter blues by providing a sense of purpose and a connection to the outdoors, even during the darkest months.

Psychology Today coined these 10 Mental Health Benefits of Gardening:  

1. Practicing acceptance of the things you cannot change

2. Giving up perfectionism

3. Developing a growth mindset

4. Connecting with others through community gardens and similar hobbies

5. Connecting with the earth

6. Spending more time outdoors

7. Being present in the moment

8. Getting regular physical exercise

9. Reducing stress by remembering to “just be” in the garden

10. Eating healthfully when you reap the rewards of your labor

Tips and Tricks for Winter Gardening

Don't Overdo the Pruning

While it's tempting to go all Edward Scissorhands on your garden in the fall, it's important to show some restraint. Remove some dead flowers and stems, providing essential winter shelter for birds and insects. Birds like finches and sparrows seek refuge among these plant remnants while insects hibernate. Your garden becomes a winter haven for these critters, and you get a front-row seat to the bustling wildlife show.

Leaf Mulch Magic

Those fallen leaves aren't just yard clutter; they're also a valuable resource. Collect and mulch them to create nutrient-rich leaf mulch. Spread this mulch around your garden beds to insulate the soil and prevent weeds. Your garden will thank you when it awakens in the spring, ready for another season of beauty and growth.

The Art of Winter Garden Planning

To maximize your winter gardening experience, careful planning is essential. Consider the layout of your garden and create a design that allows for easy access and maintenance during the colder months. Grouping winter-hardy plants and shrubs can make your garden more visually appealing, even when snow-covered. Additionally, adding garden structures like trellises, bird feeders, and wind chimes can enhance the winter garden's charm and attract more wildlife.

Embracing the Year-Round Adventure

So, as you gear up for winter, remember that gardening isn't just about nurturing your outdoor space but also about nourishing your wellbeing. By leaving some of your garden's wild side untouched, you're providing a haven for wildlife. And when you plant those spring bulbs and use those mulched leaves, you're investing in a beautiful and vibrant future for your garden. Gardening is a year-round adventure, so embrace it and enjoy the journey!

Preparing your garden for winter isn't just a chore – it's a delightful journey filled with physical and mental health benefits. By taking a balanced approach to winter gardening, you can enjoy a beautiful and vibrant garden throughout the year while providing a haven for wildlife. So, grab your gardening tools, and let's welcome the winter season with open arms!

Taking care of yourself, mentally and physically, is essential for one’s wellbeing. Lately, with social media, the stereotypes of self-care have been mistaken as pampering our appearance or treating ourselves with something materialistic. However, “self-care” is more than just that. It is about doing things that make us feel good, both inside and out, to decrease the stressors in our daily lives.  

Here are some ways that you can practice self-care and prioritize your wellbeing:

Asking for help. Whether going to therapy or even just reaching out to a friend, asking for help is an important step to taking care of yourself. Surround yourself with those who make you feel loved.  

Exercise. Moving your body is crucial for your mental wellbeing. It helps to clear your mind and focus on yourself for some time. Most importantly, you should move your body in a way that feels good to you. This can include stretching, walking, an exercise class, etc.  

Spend time alone. Spending time alone allows you to wind down, relax, and destress. It’s an opportunity for you to reflect on your relationship with yourself and others. You can try journaling, meditating, cleaning your space, or starting a new hobby.

Saving money. There is so much stress revolving around saving and spending money. By managing our money, we are taking care of ourselves. If you don’t already have a budget, take time to create one. From there, come up with new ways to reduce spending and save.

Spend time outside. The health benefits of spending time outside are countless. It is the perfect form of self-care as it helps with your mental, physical, and emotional wellbeing. A daily dose of sunshine is good for the soul.  

Fuel your body. Food is fuel for your body. Learn about proper nutrition that provides the best energy while occasionally allowing yourself a treat. Hydrating is equally important, so don’t skip sipping on quality H2O!

Sleep. Aim for seven to eight hours of quality sleep each night to feel your best! Getting an adequate amount of sleep affects your behavior internally and externally. The benefits of sleep affect you in the long run as it sets up how you live out each day.  

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How can Wellworks For You help with your self-care?

Wellworks For You strives to provide top-quality service in each of our wellness programs and acknowledges that self-care is an important way to care for mental and physical wellbeing.  

Learn more about our programs as part of our wellbeing solutions.

Financial Wellness Program. Adults are constantly plagued by financial stress, affecting their overall wellbeing. This program is a solution to manage your financial stress. Our Financial Wellness Program aims to relieve financial stress by providing resources such as financial assessments and coaching to help with the weight of student loans, credit, banking, and more.  

Mental Wellbeing Platform (WellBalance). Seek help when everyday routines aren’t enough for you. Our Mental Wellbeing Platform emphasizes the importance of overall wellbeing. Our program provides you with resources such as challenges, surveys, educational content, teletherapy, and coaching. Through our mental wellbeing solution, you’ll learn about the necessary self-care needed to feel healthy inside and out.

Preventative Care. Scheduling your yearly annual check-ups is extremely important for long-term health. Self-care is more about the benefits in the long run. Weekly yoga is great, but ensure you are getting to the nitty-gritty of caring of your general health.  

Healthy Habits Challenges/Wellness Challenges. Taking care of yourself through everyday routines and creating discipline is important in creating a healthy and sustainable lifestyle. Our wellness challenges can provide you with the motivation and opportunity to set goals for yourself.  

Environmental activism is crucial in protecting our planet from the impacts of climate change, pollution, and other environmental problems. But, while many people care about the environment, they need to learn how to get involved or make a difference.

Here are some ways to get engaged in environmental activism in your community:

Join an Environmental Group. Many organizations focus on environmental issues and put action plans together. Look for local environmental groups in your community to join. You can volunteer your time, donate money, or participate in community clean-up events.

Attend Community Meetings. Environmental activism doesn’t have to mean participating in clean-ups. Instead, try attending city council meetings, town hall meetings, and other community gatherings where ecological issues are discussed. Learn about local environmental policies and advocate for change.

Reduce Your Carbon Footprint  
One of the best ways to make a difference is to reduce your carbon footprint. Reducing your carbon footprint can look like a multitude of things. You can do this by reducing energy consumption. Some examples of reducing energy consumption include:

• Using public transportation  
• Using a composter  
• Eating less meat  
• Using reusable bags and containers

Educate Yourself and Others. Read books, articles, and environmental news. If you don’t have time to sit down and read, try checking out one of the 22 Best Environmental Podcasts of 2023. Once you have done your research, try taking it a step further by sharing what you learn with others and encouraging them to get involved with you.

Organize Community Events. Host events like trash cleanups, recycling drives, and eco-friendly workshops in your community. Even if only some can participate, just spreading the word about an environmental event can help raise awareness about the issue. For those who can participate, community events are a great way to bring people together to make a positive impact.

Support Local Businesses. Look for businesses prioritizing sustainability and the environment. This includes stores that sell eco-friendly products or restaurants that source their ingredients locally.  

Avoid Express Shipping. Some studies have shown that online shopping is more environmentally friendly than traditional shopping. However, same-day or next-day delivery heavily affects the environment. Some food for thought, one van delivering 50 packages is much more efficient than 50 people driving to the store. But, according to the New York Times, same-day and next-day delivery erode this efficiency, therefore taking a more brutal toll on the environment.  

Vote for Environmental Change. Research candidates and vote for those prioritizing environmental issues. Contact your elected officials and advocate for policies that protect the environment.

By taking these steps, you can make a difference in your community and protect the environment for future generations. Remember, small actions can make a large ripple and ultimately significantly impact environmental activism. Don’t be afraid to speak out within your local and social community and ask for assistance when needed. If you are unsure where to start on a personal level, check out Earth.org for ideas about creating sustainability in your own life.  

Need Help Implementing Sustainability?

If you are looking for ways to promote sustainability and environmental awareness in your workplace, reach out to your wellness coordinator, or click here for a demo, to learn more about Environmental Awareness Challenges that Wellworks For You offers.  

Workdays for many people are busy, and coming home, or logging off for the day, often entails running any necessary errands before making dinner and winding down for the night. This does not leave much room for exercise and movement during the workweek. However, the human body was not designed for such long periods of inactivity, and there are documented risks of having a desk job.  

Some of the risks of long periods of prolonged inactivity include the following:  

• Obesity  
• Increased blood pressure
• Excess body fat  
• Depression
• Poor posture
• Eye strain
• Muscle atrophy

Too much compression, like staying seated for eight to ten hours daily, Monday – Friday, can also impact blood flow, impinge nerves, and injure soft tissue. To put it plainly, inactivity can manifest into painful health issues.  

The good news is that while there are documented risks of the impact of too much inactivity, there are things you can do to break up your day and give your body the movement it needs.  

It takes 30 minutes of physical activity a day to counteract the effects of sitting. The World Health Organization recommends moderate-intensity physical activity for 150 to 300 minutes per week or 75 to 150 minutes of vigorous exercise. This breaks down to 20 to 45 minutes per day of moderate activity or 10 to 20 minutes each day of vigorous exercise.  

Enter Microbreaks

This movement doesn’t have to be done all at once. It can take place over an entire workday in the form of microbreaks. A microbreak is a short and voluntary break you take from work that typically lasts anywhere from 30 seconds to 5 minutes. It is recommended that you take a microbreak every 30 – 60 minutes.  

If you worked the typical 8-hour workday and were to get up and take a 5-minute walk around the office or your home/neighborhood once an hour, that would add up to 40 minutes of physical activity per day. That adds up to 200 minutes of exercise between Monday to Friday.  

Microbreaks don’t have to always mean taking a walk. Some other ideas include:  

• Getting up to fill your water bottle on a different floor.  
• Standing up each time you take a drink of water.
• Take some belly breaths.
• Look out the window for 60 seconds.
• Stretch  
• Stand up each hour.  
• Work out on your lunch break.  
• Have a walking meeting.  
• Wake up 15 minutes earlier to get movement in before the day.

The bottom line of microbreaks is that movement doesn’t have to be a significant time commitment. It can be as simple as taking a 5-minute walk five times a day or stretching every few hours. But the commitment to taking care of yourself should still be there.  

The Benefits of Microbreaks

Microbreaks may not sound like a lot, but they have mighty benefits. Finding small pockets of movement throughout the day can increase productivity, boost energy, and reduce aches, pains, and stress.  

Looking for more ways to add health and wellness into your life?  

Wellworks For You offers a variety of learning videos, varying from Microbreaks for the busy person to how to implement healthy habits for a healthy family. Let Wellworks be your guide on leading an intentional lifestyle.

If you already have a wellness program, reach out to your wellness coordinator to review how you can access Wellworks’ e-Learning Library. If you don’t have a wellness program and want more information, fill out the information below.    

What is COPD?

COPD, or Chronic Obstructive Pulmonary Disease, is an overarching term to describe chronic lung diseases, such as emphysema and chronic bronchitis.

COPD is a significant cause of disability and the fourth leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). While there is currently no cure for COPD, it can be managed by working with your primary care physician and potentially a specialist if necessary.

Who does COPD Affect?

In the United States, COPD affects more than 15 million adults. According to Healthline, COPD used to be considered a male-dominated disease, but today more than half of those diagnosed are women.

What are the Symptoms of COPD?

·   Increased shortness of breath

·   Frequent coughing (with and without mucus)

·   Wheezing

·   Tightness in the chest

·   Unusual tiredness

How Do People Develop COPD?

COPD can be prevented by not smoking. 85 – 90% of people with COPD smoke or have previously smoked, making smoking the leading cause of chronic obstructive pulmonary disease. However, a rare genetic condition called alpha-1 antitrypsin (AAT) deficiency can also cause this disease.

Alpha-1 antitrypsin (AAT) deficiency often runs in families. It is a good idea to talk to your doctor if you smoke or have smoked or if someone in your family is diagnosed with an AAT deficiency or was diagnosed with COPD in their 40s or 50s.

COPD is not curable. However, with the proper diagnosis and treatment, there are things you can do to breathe better and enjoy life for many years.

How to Decrease Your Chances of Developing COPD

Aside from not smoking, a few minutes of daily activity can decrease your chances of developing COPD. Being active will help you feel better, move better, and sleep better.

Cardiovascular exercise is a great way to improve respiratory health if you are at a higher risk of developing COPD. Improving cardiovascular health can be as simple as taking a walk around your neighborhood, walking your dog, or going for a light jog several times a week. Regular exercise will improve stamina and strength, strengthen bones and muscles, increase self-confidence, and help you breathe easier with less effort.

If you or someone you know is showing symptoms of COPD, contact your doctor right away to receive care that will help you get ahead of COPD.

September is observed nationally as Cholesterol Education Month, where we all can understand the dangers of high cholesterol and its connection with heart disease.  

High Cholesterol is a severe, but preventable health condition that affects nearly 102 million Americans over the age of 20. It can be caused by an unhealthy diet and exacerbated by smoking and a lack of exercise. However, not all cholesterol is the same. We will break down the definition of “good” and “bad” cholesterol and explain how you can lower your cholesterol through lifestyle changes.

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What is Cholesterol?

Cholesterol is a waxy substance that the body creates for various reasons. It is essential to understand that not all cholesterol is “bad”, and the correct amount of cholesterol has many positive effects. It is found in all of your body’s cells and is necessary for many functions, including:  

• Building healthy cells
• Balancing hormone production  
• Producing bile to break down your food  

Most people don't need cholesterol in their diet because the human body can create enough cholesterol on its own. Cholesterol comes from your liver and animal foods, including meat and dairy. Foods that are high in saturated and trans fats cause your liver to make more cholesterol than it would otherwise.  

Good Cholesterol vs. Bad Cholesterol

The key to healthy cholesterol levels is finding a balance between “good” and “bad” cholesterol. Maintaining the proper balance is the best way to sustain a healthy heart.  

High-density lipoprotein (HDL) cholesterol, or GOOD CHOLESTEROL, acts by removing harmful or “bad cholesterol.” It does so by collecting the bad cholesterol from the bloodstream and returning it to the liver. Once the “bad cholesterol” is taken to the liver, it is broken down and removed from the body. This helps keep your arteries open and your blood flowing more freely. Higher HDL cholesterol levels are associated with a lower risk of heart disease.  

Low-density lipoprotein (LDL) cholesterol, or BAD CHOLESTEROL, is the same waxy substance as the “good cholesterol.” However, LDL cholesterol can get stuck in the walls of your blood vessels, narrow passageways, and arteries. This is what causes a build-up of LDL cholesterol, or bad cholesterol, which can lead to a heart attack or stroke.

How to Maintain Healthy Cholesterol Levels

Some tropical oils, such as palm and coconut, contain saturated fat that can increase bad cholesterol or LDL (low-density lipoproteins). Lifestyle changes such as regular exercise, a diet low in fat and high in fiber, and not smoking can help lower cholesterol.

The best way to know your cholesterol levels is through routine blood work and annual physicals. Your doctor may recommend a complete cholesterol test, which would include the calculation of the four types of fats in your blood:

1. Total cholesterol is the sum of your blood's cholesterol content.

2. Low-density lipoprotein (LDL) cholesterol is the "bad" cholesterol. Too much of it causes plaque buildup in your arteries, reducing blood flow and leading to a heart attack or stroke.

3. High-density lipoprotein (HDL) cholesterol is the "good" cholesterol because it helps carry away LDL cholesterol, thus keeping arteries open and your blood flowing more freely.

4. Triglycerides are a type of fat in the blood. When you eat, your body converts calories it doesn't need into triglycerides, which are stored in fat cells. High triglyceride levels are associated with being overweight, eating too many sweets or too much alcohol, smoking, being sedentary, or having diabetes.

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According to Mayo Clinic, to maintain healthy cholesterol levels and to help prevent high cholesterol, you can:

• Eat a low-salt diet that emphasizes fruits, vegetables, and whole grains

• Limit the number of animal fats and use good fats in moderation
• Maintain a healthy weight
• Quit smoking
• Exercise on most days of the week for at least 30 minutes
• Drink alcohol in moderation, if at all

• Manage stress Again, not all cholesterol is bad, but it is essential to understand the risks of high cholesterol to maintain a happy and healthy heart!

Mindfulness at work is a positive strategy proven to reduce stress, improve focus, and expand your wellbeing. Studies demonstrate that employers can help gain stability, productivity, and listening skills by offering mindfulness training and resources in the workplace. 

When discussing mindfulness at work, it is important to acknowledge that mindfulness centers on the concept of “being present in the moment”. From a more clinical perspective, it is a practice that encourages improved cognitive skills and stress reduction through psychological based-training and strategies. 

Individual Mindfulness

Individual mindfulness strategies include: 

• Breathing exercises to slow the heart rate and center the mind
• Body scans to identify sources of stress, pain, and where agitation in the body
• Journaling to help alleviate heightened emotions
• Stretching to help ground and center the mind and body 

Organizational Mindfulness

Other strategies that employers may utilize can offer a more structured approach to creating a culture of mindfulness. These strategies include:  

• Health Coaching - At Wellworks For You, part of our Employee Wellness Program includes either telephonic or digital health coaching. Mindfulness is one of many strategies that a health coach can offer. Through one-on-one sessions, employees can learn simple and practical strategies such as breathing techniques, meditation, and observation exercises to help encourage mindfulness at work.
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• Lunch and Learns - Another option to promote mindfulness in the workplace is to host Lunch and Learns. Offered by Wellworks, these events may be virtual or onsite. These events allow employees to gain real-time, applicable skills from an expert.  
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• Healthy Habit Challenges - Most people think of physical health when they consider wellness challenges. However, Wellworks offers a variety of challenges that focus on improving mental wellbeing and incentivizing mindfulness. 

6 Additional Benefits of Mindfulness in the Workplace You Don’t Want to Miss!

No matter how an employer delivers mindfulness at work techniques, the benefits are clear! Multiple studies show that by introducing mindfulness strategies into the workplace, everyone in the environment benefits—in several ways. Take a look!

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1. Stress Reduction - By practicing breathing exercises, journaling, and other mindfulness strategies at work, data reflects that employees can lower their blood pressure and even strengthen their immune system by practicing stress-reducing exercises.
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2. Pain Diminishment - People who utilize mindfulness meditation have reported less pain and continue to remain active despite experiencing pain.
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3. Relationship Cultivation - Individuals in the workplace who engage in active mindfulness build better relationships and often exhibit greater empathy and compassion (essential for positions in leadership)!
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4. Brain Booster - Memory, attention span, and focus are all benefits from practicing routine mindfulness.
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5. Mood Enhancement - Those who practice mindfulness effectively improve their mood, contributing to better workplace morale.
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6. Group Skills - While mindfulness practices help cultivate positive and healthy relationships, specific mindfulness techniques can encourage group skills and improved collaboration between co-working departments and teams.

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Curious about how you can maximize mindfulness in your workplace? 

At Wellworks For You, we’re always coming up with new approaches to help companies of all shapes and sizes accomplish their health and wellness goals. Mindfulness is simply one facet of how we can help businesses to increase productivity, educate employees, and create an overall healthy work environment. To learn more about our comprehensive workplace wellness programs or to set up a consultation call us anytime at 800-425-4657.

Are desk jobs really that bad for your health? How much sitting is too much?

According to recent health statistics regarding desk jobs, close to 86% of American employees have jobs requiring long sitting periods. There are several health issues to consider when it comes to desk jobs. Sitting affects your posture, mental health, and stress levels. It may also contribute as a factor in certain medical issues, such as cardiovascular diseases and carpal tunnel syndrome. How can you prevent desk job health risks from impacting your employees?

Five Health Risks of Desk Jobs You May Not Have Considered

Many employees have a job that tethers them to a desk. According to the National Institute of Health, living a sedentary lifestyle leads to a number of health issues, including an increased risk of cardiovascular disease, type 2 diabetes, obesity, and certain types of cancers.

Even more health risks that can occur; however, that may not be as obvious. Take a look at five issues that can affect your health simply by remaining seated for extended periods of time:

Bacteria and Germs

Sneezing and other bacteria-breeding sources reside in the workplace frequently. In fact, your keyboard is probably the most germ-collecting surface on a desk. Keep your desk area as clean as possible, preferably with regular usage of anti-bacterial wipes or cleaners.

Computer Blue Light

According to research, the blue light emitted from electronic devices, like computer screens, can harm vision. Opthomalagists recommend taking frequent breaks from looking at a computer screen. There are also special blue-light-blocking glasses that can help protect you from blue light while you’re working.

Posture Problems

Most people have less than perfect posture when sitting at a desk. Having your arms too high or too low in proximity to a keyboard can cause neck and shoulder problems. Laptops, too, often cause strain on the neck from constantly looking down at the screen, if you suffer a work injury in Vegas you can hire a lawyer to request compensation.

Snack Liabilities

Sitting for long periods of time obviously means the body is deprived of exercise. There is also a greater tendency to snack even when you are not necessarily hungry.

Mental Fatigue

Remaining sedentary and staring at a computer screen without taking breaks can lead to feelings of mental fog, tiredness, and even irritability.

Quick and Easy Tips on How to Stay Healthy at a Desk Job

Assess your workspace for the potential health risks listed above. Sometimes, making a few basic changes is all it takes to have a healthier workstation. Try the following strategies to combat the common health risks of sitting at a desk all day:

Plan Ahead

Going out to eat may seem convenient when working nine-plus hours a day. Yet, food portions are typically twice the size of what your body actually needs in a meal. Plus, restaurants use more salt and sugar in their foods than you would if you cooked at home.

Prepare lunch beforehand. You may also consider bringing high-protein, fiber-filled snacks into the office to energize you throughout the day.

Start Small

If you work on the fifth floor but tire of climbing the stairs after the first floor, try taking the elevator to the fourth for a week. The following week, take the elevator to the third floor and walk up the stairs. You can also use the bathroom in a different part of your office or on a different floor. These little efforts increase the amount of movement you get each day.

Walk More

If you take public transportation to work, you can get off at one or two stations before your stop and walk to the office. Or, if your workplace offers a pedometer program or walking challenges, sign up! This way you can keep yourself accountable for walking more and more each day.

Reduce Caffeine Intake

Coffee and soda might be common pick-me-ups at the office, but they can dehydrate. Many caffeinated drinks are filled with sugar and empty calories. Keep bottled water on hand instead. It keeps you hydrated, and it’s filling so you’ll want to eat less. Don’t like the taste of water? Try adding fresh lemon, cucumber, or orange juice to give it a little flavor.

Stand and Stretch

If you feel bogged down by work that simply won’t allow you to take a walk, stand at your desk and stretch. Doing some basic stretches can help reduce tension and stress in your muscles. Be sure to watch your posture, too. You may want to switch out your chair for one that provides proper lumbar support.

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If you’d like to learn more about the health risks of desk jobs and how to counter these risks, Wellworks For You is here to help. We offer a variety of comprehensive programs to improve health and wellness. Contact us today at 800-425-4657 to learn more.

Have you seen the rows of supplements at almost every store you visit? Whether you’re at the grocery store, pharmacy, or Target, there’s no shortage of products to choose from. With so many supplements to choose from, it’s hard to know what you need and what’s safe.

Who Needs Supplements?

Most healthy adults don’t need any form of supplements. This is especially true if you consume a wide variety of foods, including fruits and vegetables. However, some groups are more at risk for nutrient deficiencies that could benefit from supplements.

As people age, their ability to absorb nutrients decreases. Older adults may need more vitamins and minerals, such as vitamin D, vitamin B12, and calcium.

People who follow specific diets such as vegan, vegetarian, or even just picky eaters may lack certain nutrients. If you’re someone who avoids certain foods, it’s a good idea to research what supplements you may need.

Another at-risk category is women who are pregnant or nursing. Folic acid helps prevent specific birth defects during pregnancy. Nursing children may need more vitamin D than what’s found in mom’s breast milk.

Are Supplements Safe?

While dietary supplements may be regulated by the U.S. Food and Drug Administration, they’re treated as food – not medicine. This means that companies don’t have to make sure their product works, they can just say it does.

Ensure you’re buying your supplements from trusted sources and discuss dosage amounts with your doctor before taking any. You can have too much of a good thing – including vitamins and minerals.

Do They Boost Your Immune System?

Everyone has heard the claim that vitamin C will keep a cold away. But does the research support this claim?

There are nutrients that are important for a healthy immune system, such as vitamin D, E, C, and zinc to name a few. As long as your diet includes these key components, you don’t need to worry about supplementing them.

The best thing you can do for your health today is to eat nutritious foods, enjoy the sunshine, exercise regularly, and maintain a healthy weight. Working with a health coach is another great option for improving your well-being. If you’re concerned about nutrients you may be missing, talk to your doctor about getting blood work done.

Sources

https://newsinhealth.nih.gov/2021/12/do-you-need-dietary-supplements

Disclaimer: Always check with your doctor before implementing new supplements into your diet.

How familiar are you with pancreatic cancer? Pancreatic Ductal Adenocarcinoma (PDAC) is not discussed as often as other cancers, but is the 11th most common cancer that impacts over 60,000 Americans each year. Although it is currently not as prominent as other diagnoses, it projects to become one of the top leading causes of death by 2030. Take some time this November during Pancreatic Cancer Awareness Month to gain awareness, become informed, and find ways you can get involved.

What is Pancreatic Cancer?

The human pancreas is an organ that sits behind the stomach. There are two important types of cancer diagnosis to understand. Most pancreatic cancers are exocrine cancers. This means that exocrine cells in the pancreas start to grow out of control. Another less common type of pancreatic cancer involves Pancreatic Neuroendocrine Tumors, which start in the endocrine cells of the pancreas. These cells make up a smaller percentage and produce important natural hormones, such as insulin and glucagon.

Who is at risk of Pancreatic Cancer?

Both types of pancreatic cancer have very different outcomes and treatments. Although true causes are still generally unknown, awareness surrounding the risk factors is the first step towards prevention. Roughly 10% of cancer cases are considered hereditary, but most cancers are caused randomly or through external factors. Individuals who have the following risk factors are more likely to develop pancreatic cancer.

• Long-standing diabetes
• Chronic and hereditary pancreatitis
• Smoking
• African-American or Ashkenazi Jewish ethnicity
• Over the age of 60
• Males slightly more likely than females
• Diets high in red and processed meats
• Obesity

Although research has produced encouraging recent developments, diagnosing pancreatic cancer can be challenging without the availability of universal standard testing. That’s why it is important to discuss any changes in weight, nausea, stool, or appetite with your doctor. Through the use of different image screenings, as well as tissue samples, doctors can make a proper diagnosis.

Find ways locally to get involved, including volunteering, being an advocate, or organizing an event. With only a 10% five-year survival rate after a pancreatic cancer diagnosis, now is the best time to get the word out.

Sources:

https://www.pancan.org/facing-pancreatic-cancer/about-pancreatic-cancer/

https://www.cancer.org/cancer/pancreatic-cancer/about/what-is-pancreatic-cancer.html

Take a moment to educate yourself about breast cancer this October during Breast Cancer Awareness month. 1 in 8 women in the United States are diagnosed with breast cancer in their lifetime, and it’s estimated over 40,000 will die from it this year. However, this issue doesn’t impact women alone. Although rare, men can develop breast cancer. The best solution is to be informed, aware, and to get screened often (men too!) – especially if it runs in your family.

Some common risk factors such as gender, race or ethnicity, age, and family history of breast cancer may not be in your control. However, others may be things you can change. Understanding the facts surrounding actionable and non-actionable risk factors can help you lower your risk.

Other risk factors for breast cancer:

• Previous chest radiation
• Benign breast disease
• Lobular Carcinoma In Situ (LCIS) growth
• DES (Diethylstilbesterol) exposure
• Early menstrual periods
• Late menopause
• Non-child birth or first child birth after 30
• Dense breast tissue
• Long-term estrogen and progestin medicine use, post-menopause
• Excess weight, post-menopause

Educate yourself on the signs and symptoms of breast cancer. You should know what’s normal on your body – and what’s not. Any changes in the skin, color, size, or possible lumps are worth getting checked out. Moreover, get to know your family history and if any close family members have had breast cancer. Being aware of your risk level is the first step in early detection. Most importantly, don’t skip on your yearly physicals! Your Primary Care Physician may be able to recognize any changes you may have overlooked. For more information regarding breast cancer, visit the National Breast Cancer Foundation website.

Sources:

https://www.dosomething.org/us/facts/11-facts-about-breast-cancer

https://breastcancernow.org/information-support/have-i-got-breast-cancer/signs-symptoms-breast-cancer

This week our mobile app gets even better. Wellworks For You released a major update for our mobile app users with a continued focus on increasing participation, creating a better user experience, and ensuring ease of use. Let’s take a look at a few of the updates you’ll find in the latest version.

Team Cheering for Challenges

The newest addition to the Wellworks For You mobile app is Team Cheering for Challenges. This functionality will allow users to cheer for their teammates within challenges to create an encouraging community environment.

Push Notifications

Sometimes we all need a gentle reminder. That’s why we’ve made communication simpler and easier with push notifications. Use these reminders for health coach appointments, motivation to participate in challenges, or program requirement status. These reminders can be turned off and on within the Communication Settings of your mobile app.

Uploading Forms

We want to make it as easy as possible to submit the necessary forms and paperwork. With our newest app update, you can now upload forms within the mobile app. Once a form is uploaded, you will get a confirmation message that it was received and another update when it has been validated.

Contact Us

It’s now easier than ever to contact your account coordinator. We’ve added functionality to contact or upload a form directly to your coordinator within the mobile app.

Log Workouts

Within the Activity portion of our mobile app, you will find the ability to manually log and track your activity minutes. You can choose from 9 different activities and log the hours/minutes of the duration.

Wellsource

For users with access to the Wellsource Health Risk Assessment (HRA), we’ve made it easier to complete it directly in the mobile app.

Ensure your Wellworks For You mobile app is updated to the most recent release by visiting your phone’s app store today.

According to Reuters, there has been a 2% decline in the last decade of individuals who do not have a primary care physician (PCP). While 2% seems fairly low, to provide perspective, that translates to millions of people, or about the entire population of New Jersey. It’s been reported that this decrease is coming from the younger, “healthier”, population. There are more benefits than just “checking off the annual physical box”, that accompany establishing a relationship with a PCP.

What is a Primary Care Physician (PCP)?

PCP stands for primary care physician. A PCP is a healthcare professional that is there to assist you in managing your health. This person would be someone you can contact if you have a medical non-emergency inquiry. The benefit of having a long-standing PCP is the relationship and trust that is built over the years. As a healthcare professional, they will be able to provide advice and suppt to your questions over the years. Your PCP will know your history and be able to make suggestions based on what has or has not worked best in the past. PCPort can span a multitude of topics including your current health, your medical history, your family’s medical health history, treatment, preferences, daily challenges you may be facing, and your personality and lifestyle.

Studies have shown that individuals with a PCP are much happier and healthier than those without one. There is about a 10% boost in patient satisfaction within healthcare when they have their own PCP provider. Finding the right PCP can seem daunting, however, your local practice should be able to assist in guiding you in the right direction, along with confirming insurance coverage. There are many different types of PCP’s including family practitioners, pediatricians, internists, geriatricians, obstetricians, gynecologists, and nurse practitioners.

Benefits of using a Physician Results Form  

While implementing and creating programs with clients at Wellworks For You, one option we provide tracking for is the Physician Results Form. The Physician Results Form is an alternative method of completing a biometric screening. Participants can go to LabCorp, attend an onsite screening, or visit their PCP to complete a biometric screening, however, clients are often interested in advertising the Physician Results Form above the other options. The reason is, the establishment of a strong relationship between the participant and their doctor early on proves to be extremely important to companies and their employees. The participant simply takes the Physician Results Form to their visit, the doctor will complete the form along with their biometrics and lab work, sign the form and the participant will send this back to Wellworks For You. From there, we will enter all the data into the participant’s Wellness Portal so that participants can track their progress and health goals year over year.

This form can also serve as an aid to further conversations between the participant and physician, including a review of their lab work, ensuring all of their preventive care visits are up to date, and checking in on specific medical conditions that require attention or advice. Wellworks For You also offers a Biometric Review Form, which can be used if the participant completed their lab work elsewhere. They can then take their lab work and the review form to their PCP, where they can discuss the metrics and any next steps, if necessary. The PCP will then sign this form, and the participant will return to Wellworks For You for credit.  

Your PCP will be an aid to you to ensure you are staying healthy and is there to provide support when a health issue does arise. Creating a relationship with a primary care doctor will significantly impact a participant, and can lead to a deeper understanding of their overall health and establish accountability for goals. It has been reported that 89% of patients value their relationship with their PCP and that the access to a PCP has shown to be highly effective patient outcomes. All in all, there are many positives and benefits of establishing a PCP relationship, and Wellworks For You is here to assist in tracking the visits and the metrics collected year over year!

Sources

https://my.clevelandclinic.org/health/articles/16507-the-importance-of-having-a-primary-care-doctor
https://www.reuters.com/article/us-health-pcp-trends/declining-numbers-of-americans-have-a-primary-care-provider-idUSKBN1YK1Z4
https://www.elationhealth.com/independent-practices-blog/patients-value-pcp-relationship/

You’ve been doing it all wrong: Why running hasn’t worked for you, and a method to fix it!

Have you ever wondered how people actually enjoy running? Maybe you’ve scoffed at those who obsess over pounding the pavement, while secretly wondering if there might actually be something to it.  

Or maybe you’re one who has experienced too many failed attempts at running and has frustratingly decided you’re “not made for running.”

Maybe it’s time you try something new.

Maybe it’s time you learn how to start running for beginners. So many would-be runners try to start as if they’re already professionals. They think that the right shoes and enough gumption will accomplish their goal. But after 2 weeks of sore muscles, painful runs, and little results, most simply give up.  

But you can succeed.  With the explosion of running resources and programs, success has never been closer!  

One of the most used and celebrated running programs for beginners is the “Couch to 5K” program. Thousands of serious runners made their start with the couch to 5K methods that walk you through how to start running for beginners.

How to Start Running for Beginners: Methods Made Easy

The couch to 5K program has broken down running into manageable chunks that enable anyone to go from sitting on the couch to running a 5K. That’s 3.1 miles, non-stop.  Did you ever think that would be possible? It is.

Here’s why it works so well:

Starts Off Slow

When learning how to start running for beginners, you need to find a program that doesn’t have goals that are so difficult to attain that you give up after the first two weeks.  

The couch to 5K program starts off with a combination of walking and jogging. The distances are manageable and the increase is gradual. This allows your body the time to strengthen itself naturally. Your muscles, bones, and lung capacity are stretched just slightly with each session.  

Only 3 Times a Week

Adding another hour block of responsibility to your daily routine is sometimes simply not possible. The couch to 5K program doesn’t require that. It requires just 30 minutes, 3 times a week. Anyone can do that.  Coincidentally, this is the recommended time of exercise for someone wanting to maintain optimal health. In fact, the American Heart Association suggest just 75 minutes of running each week to prevent cardiovascular disease.

Provides Choices Within the Program

The couch to 5K method allows you to track your running by time or by distance, whichever is easier for you. There’s also an option that has broken the times down for treadmill running. There are numerous apps now available that have been designed specifically to fit the couch to 5K program, making it even more convenient to choose the plan that’s right for you.  

Only 9 Weeks Long

We’re not saying you have to give up a year of your life for this. It only takes 9 weeks to get yourself up to effortlessly running 3.1 miles within 30 minutes.  

Doesn’t that sound good? In a little over 2 months you could be the one telling your co-workers that you actually enjoy running!

Check out this site for more great tips on how to start running for beginners. And, as always, Wellworks For You offers the help you need--from nutritional tips to motivational quotes--anything to keep you moving and keep you well.

Summer: it’s a time to relax, go on a vacation and enjoy the splendor of the outdoors. It’s also a good time to brush up on summer health and safety tips. While pool parties, boating excursions and hiking adventures entice a spirit of playfulness and fun, they can present dangers that even the savviest adults can overlook. To help keep employees out of harm’s way this summer, equip them with a few, simple summer safety hints.

Five Summer Health and Safety Tips for Success

To maximize health and safety this summer, Wellworks For You is here to help employers empower employees with summer safety tips. To eliminate concerns, all it takes is a little education, a lot of water, and protection from pests, rogue automobiles and the sun.

Here are five summer safety tips for the workplace (and beyond):

1. Sunscreen and Seek Sun Safely - One of the best things you can do to ensure your skin health and safety this summer is to sunscreen up. According to the American Academy of Dermatology Association, 9,500 people receive a skin cancer diagnosis annually. To keep your skin protected, always apply a sunscreen with a minimum SPF of 30. Whenever possible, wear a hat and seek refuge in the shade. Capturing a little Vitamin D via the sun is okay, but keep exposed skin to a minimum.
2. Splash Safety for Everyone - Many times as adults, we’re cautioned about the dangers of children around water. While it’s vital to ensure a pool is protected with a four-foot fence to keep little ones safe, there are other factors to consider surrounding water safety. If you’re an adult, make sure that when swimming this summer, you do so in a pool or hot tub with appropriate amounts of chemicals to avoid skin problems or other possible more serious conditions.
3. Bug Protection Basics - Sadly, the summer is a favorite season for bugs. Mosquitos, a notorious nuisance to outdoor summer events, carry a number of pesky illnesses and diseases. To protect yourself, use a bug repellent to keep mosquitos and other cumbersome critters at bay.
4. Fitness Precautions to Pay Attention to - It’s admirable to stay healthy during the summer when travel, changing schedules and heat can deter individuals from remaining on track. To ensure your health and safety, it’s important to remain hydrated, wear protective gear—helmets, sun coverings, reflective gear—and be aware of your surroundings, especially in congested areas.
5. Hydrate, Even When It’s Late - Water in the morning, water in the evening, water at suppertime! No matter whether it’s sunny, overcast or late at night, higher summertime temps warrant more hydration. Experts recommend consuming a minimum of two to four liters of water (preferably more) per day to prevent dehydration.

More Health and Wellness Tips

If you’ve enjoyed these summer health and safety tips and would like recommendations for maximizing wellness during every season, Wellworks For You has exactly what you’re looking for. As leaders in comprehensive workplace wellness programs, we promote health, safety and overall suggestions on optimizing wellness for employees in and out of the office.

To get started, simply call us at 800-425-4657.

Despite increased awareness of the risks of smoking, a recent study revealed that almost 20% of adult employees smoke during work hours. Why do they smoke? Nicotine can produce a calming or pleasant effect that many claim, “calm the nerves.” Others may say that smoking helps to keep them awake during work. No matter the justifications for smoking, research proves that nicotine, whether absorbed through smoking or vaping, is harmful to the body. By helping employees find tools and techniques on how to quit smoking, employers can help promote improved health in the workplace, reduce expensive medical costs, and more.

Five Ways to Educate and Empower Employees on How To Quit Smoking

Many people, employers included, are curious about the most successful way to stop smoking. Like many things, there really isn’t one win-all solution. At Wellworks For You, we recognize that the best smoking cessation program for the workplace needs to be one that addresses the specific needs of each individual.

As an employer, offering a smoking cessation program for the workplace is a wonderful way to demonstrate support for employee wellness, reduce illness and modifiable chronic diseases, and can end up saving money on expensive health premiums and healthcare costs.

Ready to help learn about how to quit smoking? Here are a few ways to help employees find their personal method toward quitting vaping and smoking:

1. Resources and Reliability
   To add a level of transparency and authenticity, offering employees personal testimonials of success stories about quitting smoking can be a source of inspiration and encouragement. In addition to shared real-life experiences, providing the aid of a personal health coach who specializes in smoking cessation provides an accountable, reliable resource for employees seeking to kick a nicotine habit.
2. Power in Numbers
   Working as a group has a tremendous impact toward reaching wellness goals. A group setting invokes camaraderie among coworkers joined in the common endeavor to quit smoking.
3. Individual Challenges
   Some personality types are well-suited to solo challenges. In these instances, a smoking cessation program can be customized on a personal level. Rewards when particular milestones have been accomplished are often positive and successful motivators for individual-minded employees on the pathway to quit smoking.
4. Medications
   Medication may be helpful in certain scenarios based on the longevity and amount of nicotine used by certain employees. Those who have smoked large quantities of cigarettes for a number of years may potentially benefit from aids to stop smoking, such as nicotine replacement, or other types of supplements or medication designed to reduce cravings.
5. Behavioral Therapy
   Certain therapeutic modalities, such as cognitive behavior therapy, has been shown to be effective in helping individuals to stop smoking.

Quitting Smoking Saves More than the Life of The Smoker

While eliminating nicotine helps reduce the likelihood for developing a preventable chronic disease and adds benefits such as improvement in teeth, gums, and lung health, when a nicotine user ceases to smoke, even more advantages occur, including:

• Lower chance of bad breath
• Elimination of second-hand smoke around coworkers
• Increase in pocket change
• Stronger immune system
• Better cardiovascular health

If you’d like to learn more about how to help employees quit smoking, Wellworks For You can help. In addition to offering customizable smoking cessation programs, we also have a diverse range of programs to help newly non-smokers to continue to improve their health, such as health risk assessments, fitness and nutrition, education and ideas, and much more.

Please contact us any time at sales@wellworksforyou.com or call us at 800-425-4657 for more information.

“Brain food” or “food for thought” are expressions with more meaning behind them than you might expect.

According to a recent Harvard Health story, 95% of serotonin is produced in the gastrointestinal tract. In other words, it truly matters what you put into your body. This brings to mind another favorite metaphorical expression: “You are what you eat.” To help boost both brain and body health, there are a few staples you can easily and mindfully integrate into your daily diet.

10 Brain Foods to Boost Mental Health, Focus, and More

Here are 10 foods that boost your brain functions and give you a healthy glow:

1. Nuts
   Nuts are loaded with vitamin E, which has been shown to help prevent cognitive dysfunction, particularly for older adults. Walnuts, in particular, have been shown to improve mental performance; the omega-fatty acids further support healthy brain function.

1. Whole Grains
   The brain requires energy to perform properly. Whole grains provide some of the best fuel for the body by slowly releasing glucose into your bloodstream. Consider this a gradual energy blast that will keep your brain consistently active and alert throughout the day.
2. Fish
   Fish is the quintessential brain food. Oil-rich fish contain high concentrations of omega-3 fatty acids, including EPA and DHA. These support memory, brain function, and neurotransmitter regulation, which increases your ability to focus.
3. Eggs
   Egg yolks are an excellent source of choline, which supports the neurotransmitters that regulate memory. The protein in eggs is great for building overall cognitive function. Plus, the B vitamins in eggs reduce blood levels of homocysteine, a compound associated with Alzheimer’s disease and cognitive impairment.
4. Blueberries
   Blueberries and other dark berries, like black currants, house vitamin C, brain-healthy antioxidants, and protective compounds called anthocyanins. Eating blueberries has also been shown to delay memory loss.
5. Flaxseed
   Alpha-linolenic acid (also known as ALA) is a fatty acid that can improve the function of the cerebral cortex. Flaxseeds are the single strongest source of this healthy fat. Flaxseed intake can increase the brain’s ability to process sensory stimulation and information.
6. Spinach
   Spinach, the “superfood” poster child, is loaded with vitamins and minerals that support brain health. Leafy green vegetables, in general, are associated with reducing cognitive decline.
7. Pumpkin Seeds
   Pumpkin seeds have a high concentration of zinc, a mineral that enhances memory and thinking capabilities. These seeds are also rich in magnesium, tryptophan, and B vitamins, all of which promote mental and emotional stability and reduce stress in the body.
8. Broccoli
   Broccoli is an excellent source of vitamin K and includes glucosinolate compounds. Vitamin K improves brain power, while glucosinolates have been shown to slow down the degeneration of acetylcholine neurotransmitters, which are needed for a healthy central nervous system and memory function.
9. Sage
   The compounds in sage help to maintain acetylcholine. Furthermore, studies have demonstrated an association between sage and optimal concentration abilities.

Additional Food for Thought

Collectively, the healthy brain foods above can:

• Improve cognition
• Reduce the risk of certain diseases
• Function as powerful antioxidants for your body
• Improve memory
• Maintain healthy blood pressure

Providing brain food tips is only one of the many services Wellworks For You can offer companies. We offer diverse, comprehensive, and customizable wellness programs that include health coaching, wellness challenges, health-fair management, e-learning series, and more.

At Wellworks For You, we specialize in helping companies like yours maximize employee wellness rates to achieve quantifiable health improvements in the workplace and beyond.

To learn how Wellworks For You can boost overall health in your work environment, reach out to your wellness coordinator or click here to book a demo.

Whether you want a smooth, creamy ice cream-mimicking substitute or a cool, fruity frozen juice snack, WellWorks For You has great ideas for healthy ice cream alternatives.

A healthier lifestyle is always a good thing to strive for, and it will make you feel better in the long term. But sometimes in the moment, all you really want is something rich, creamy, cold, and decadent--ice cream. After you indulge, you may have some regrets, wishing you had stuck with your healthy regime. It just feels like you can’t win. Or can you?

You will be amazed at how satisfying these healthy ice cream alternatives are and how good you will feel after eating them. Feeling indulgent and healthy at the same time is possible after all!

5 Healthy Alternatives to Ice Cream

When you get a craving for something cold, sweet, and creamy, you won’t have to deny yourself--try these healthy ice cream substitutes.

Banana Ice Cream

Have you tried frozen banana ice cream yet? In recent years, this healthy ice cream alternative has become a bonafide household classic. For a healthy ice cream choice, simply freeze bananas and blend them into a creamy consistency. For added flavor, we recommend dark chocolate or a spoonful of peanut butter. Did we mention that frozen banana ice cream is also a great way to repurpose those bananas that are getting a little too soft and brown to be enjoyed fresh?

Cashew-Based Ice Cream

Cashews and cashew milk are rich, creamy, and mild-flavored. That makes them an ideal healthy alternative to ice cream. To make a thicker, denser vegan ice cream, we recommend starting with whole cashews; soak them for 12 hours, then blend with water and other select ingredients--salt, cocoa butter, vanilla extract, etc.-- process in an ice cream maker, and allow the mixture to harden to a frozen, scoopable consistency in the freezer. Using store-bought cashew milk will make for a thinner, silkier consistency than whole cashews--try both methods, and find your favorite!

Coconut Milk Ice Cream

Similar to cashew milk, coconut milk can serve as a stellar dairy substitute. Its texture is naturally comparable to milk, plus it adds a subtle coconut flavor that can be complemented by the addition of light sweeteners and flavors. You could go sweet by stirring in chocolate or caramel, or you could go fruity and add pineapple or mango. And, it’s loaded with good fats that satisfy cravings.

Italian Ice

Sometimes, you want healthy alternatives to ice cream that mimic ice cream--like the previously mentioned cashew and coconut milk substitutes--and other times, the best idea is to replace ice cream with a totally different frozen dessert. Most people have tried italian ice--but many probably don’t realize that this refreshing summer favorite can be surprisingly healthy. By freezing juice and shaving into a spoon-ready consistency or adding juice and flavor concentrates to shaved ice, you can create a delicious treat that only contains natural fruit sugars and no added ingredients!

Frozen Fruit Pops

While we’re making delicious frozen fruit desserts, why not bring back a childhood summer classic and make popsicles? Mix and match fruit juices or purées of any kind -- cherry, strawberry, orange, pineapple. You could swirl in some yogurt or coconut milk for a healthy take on the classic creamsicle. Just pour into popsicle trays and freeze. So simple!

Let’s face it: a summer without dessert would be a pretty sad summer. But indulging doesn’t mean you have to consume lots of sugars, fats, and dairy. With these healthy ice cream alternatives in your arsenal, you’ll be able to enjoy a frosty treat in delicious, healthy style.

If you’d like assistance promoting health and wellness in your life or workplace, please contact us at Wellworks For You-- we’ll be glad to provide you with the effective services you need.

There’s something invigorating about the fall season—the foliage exhibits its colorful splendor, the air becomes crisp, and the anticipation of a new year begins. What better way to revive your wellness goals than by implementing fall fitness challenge ideas inline with the new season?

To help maintain the enthusiasm for wellness in the workplace, implement wellness challenges to motivate employees. Check out 10 wellness challenges surrounding the best in fall fitness fun.

10 Fun Fall Fitness Challenge Ideas Designed for the Workplace

Wellworks For You specializes in creating interactive wellness challenges for the workplace. The Healthy Habits Gamification Challenge, for example, is a highly-customizable wellness challenge type that can be points-based, team-oriented, or tailored to individuals, and includes options for several different themes.

In addition to the challenges managed by Wellworks throughout the year, create fun, internal challenges with your coworkers to get the most out of fall fitness in the workplace. Some examples include:

1. Run or Walk a Fall 5K
   Many 5K runs ramp up around the fall season. Consider implementing an incentive for employees who sign up and train for a 5K of their choice.
2. Pick Your Way to Health
   If picking a 5K is too ambitious, partner with a local u-pick fruit farm. Encourage teams to pick and package fruit during a certain time frame and donate the majority of their pickings to charity. ‍
3. Rake Up Fitness Points
   The fall foliage is beautiful yet bountiful, shedding onto the sidewalks and streets. Offer prizes to employees who rake and bag the most fall leaves. Again, this can be a great philanthropic opportunity for employees who are capable and offer to do yard work for those who are unable. ‍
4. (Pre) Walk Off the Holidays
   To help ease the effects of overindulging during the holidays, a walking program is the perfect preventative weight loss/weight maintenance fitness challenge.‍
5. Choose Your Own Adventure
   Create a weekly “fitness fishbowl” challenge. Have the office vote for their favorite type of exercise out of these five choices: running, ballet barre, yoga, walking, and strength training. Over the next month have each team pull a random fitness routine to complete; teams can alternate weekly.‍
6. Turn-up Tournament Time
   Whether it’s ping-pong, softball, badminton, or volleyball, creating a team tournament challenge is often a favorite selection among fun fitness challenge ideas.‍
7. Hunt for Treasure
   Who says treasure hunts are only for kids? For employers looking for weekly fitness challenge ideas to spur participation, hiding “treasures” that can only be tracked by a walking or running smartphone app is an ingenious way to encourage exercise.‍
8. Launch During Lunch
   Encourage employees to take advantage of lunchtime fitness. Have them log what exercise they completed during the lunch hour.‍
9. Pace for a Pedometer Race
   Nothing motivates coworkers like a little (or a lot) of friendly competition. Implement a fall pedometer challenge and watch walking become increasingly more popular around the office grounds. Encourage employees to either walk to rack up those steps, or, maybe even take up running!‍
10. Hike and Bike
    If you have a hiking or biking trail near work, use it for fall fitness challenge ideas. Set up the challenge to begin the morning before work, during lunch, or after work. You’ll get the added benefit of breathing in some fresh fall air.

Fitness Challenge Ideas All Year Round

If you’re looking for more fitness challenge ideas for groups or individuals, Wellworks For You has just what you’re looking for!

In addition to engaging, comprehensive wellness challenges designed for the workplace, we also offer a number of programs to encourage overall health and wellness for companies of all sizes.

To learn more about fall fitness challenge ideas and our Wellworks For You programs, book a demo today!

Learn about a simple, but effective way to get fit.

Have you been looking for a manageable but effective fitness challenge to help you get in shape? Starting a workout program can be tough to fit in around the craziness of daily life. It is easy to keep putting it off indefinitely--telling yourself that you will “start tomorrow” … but tomorrow never comes.

If this sounds familiar, then we have the 30 day fitness challenge you’ve been looking for. With this fitness challengeyou can start getting in shape today - no equipment or membership required. Start getting fit one step at a time!

The Pedometer 30 Day Fitness Challenge

The pedometer is the perfect fitness tool for those of us with busy lives. It provides a subtle, but effective, means of pursuing a healthier lifestyle.

The key to being healthy isn’t dramatic diets or extreme workouts. It is a comprehensive and integrated approach to wellness--and the pedometer encourages just that. People who use pedometers find themselves walking more each day and each week--rather than a sporadic trip to the gym here or there.

Here are the steps to create your own individualized 30 day fitness challenge:

Buy a Pedometer: Find and buy a pedometer to suit your needs. Pedometers can range from very simple to fairly sophisticated. You can choose from one that simply counts your steps or one that provides more information like: miles walked, calories burned, your heart rate, etc.

Do a Test Run: Before starting your challenge, wear the pedometer for a day (or a few to get a better average) to see how many steps you normally walk.

Set a Goal: The recommended number of steps per day for a healthy lifestyle is 10,000. The average American walks 3,000-4,000. If you are in this range, 10,000 may be a good goal to start with. If your count is a lot lower, you may want to start out with a goal a little lower. Or, maybe you already walk 10,000+ per day and want to set it even higher!

Whatever the goal is, make it reasonable, considering where you are at currently--you can always do another 30 day challenge and set a higher goal!

Calculate the Increase Per Week: Determine how much you will need to increase your steps each week to reach your end goal, and use that to create weekly goals. For example, if you currently walk 4,000 steps per day, then you need a total increase of 6,000 steps. That means you need to add 1,500 steps per week.

With this simple 30 day fitness challenge you will find yourself making small changes that will add up to make a big difference in how you feel each day. You will discover that taking the stairs instead of the elevator, parking on the far side of the parking lot, and taking the long way to the bathroom can really add up. If you feel good at the end of this fitness challenge, set a new goal and keep going!

To learn more about pedometers and wellness programs, contact Wellworks For You today. Be sure to check out our Recipe eBook for nutrition tips to complement your new approach to fitness!

As a part of your company’s comprehensive wellness program, you may consider developing and publishing a regular wellness newsletter. This is usually done via email and should go out to your corporation’s staff mailing list. Remember that a good corporate wellness program can help your company decrease sick leave absenteeism and significantly minimize workers comp and health care costs. Education is a key component of a successful wellness program and that’s why so many corporations have begun the practice of publishing a wellness newsletter.

3 Tips for Writing an Outstanding Wellness Newsletter

1. Set Some Goals:

• Remind employees of current challenges/incentives
• Promote the programs you are running that month
• Build a relationship with employees by offering them valuable information

You can also set goals for the success of your wellness newsletter:

• Establish a regular publishing schedule (once per month is recommended)
• Achieve a certain percentage for your open rates
• Increase employee involvement with your wellness programs

2. Keep it Practical and Educational:

• Recipes for healthy meals or snacks
• Interesting statistics or infographics on health issues
• Easy exercise recommendations

3. Encourage Engagement: While you don’t want to overburden your readers with too many calls to action, you do certainly want to use your newsletter to promote their involvement in the current programs and incentives that you’re offering through your wellness program. Always remind your employees about what’s happening at your company and how they can use those programs and tools to their advantage as they pursue a healthier lifestyle.

In addition, you’ll want to offer ways for readers to directly interact with the content in your newsletter. Here are some ideas on how to accomplish that:

• Include trivia questions and prizes for winners
• Prompt readers to engage with your company’s social media platforms in some way (example: Highlight the fact that a new photo album has been uploaded on Facebook, displaying pictures from your last corporate lunch and learn and invite readers to go check it out!)
• Include a prompt or survey that your readers can respond to via email

If planning, writing and publishing a quality wellness newsletter for your corporation sounds like a lot of work, then you may want to look into hiring a wellness company to produce these for you. Call Wellworks for You to ask about our wellness newsletter and bulletin program as well as our other services that may be helpful for your company!

Confused about health coaching?

We’ve got a health coaching definition to clarify your understanding and improve your company’s physical and financial well-being!

If the phrase “Health Coach” only brings to mind your junior high gym instructor who also taught the “Health and Hygiene” course (you remember, the class that made all the kids giggle and squirm), it’s time to think again!

What does a Health Coach do?

A health coaching definition for today highlights society’s realization that we can all benefit from someone who’ll keep us motivated and hold us accountable in our efforts to live healthier lives.

And not just any “someone”‘—an approachable authority, highly-educated in the latest health, nutrition, and exercise research, expertly trained in strategies for cultivating optimal well-being, able to bring it all into a supportive, one-on-one relationship.

Pages From The “Health Coaching Playbook”

Health Coaches don’t carry around physical playbooks scribbled full of Xs, Os, and arrows. But just as athletic coaches have plans of action to help their teams reach goals, Health Coaches have strategies to help you and your company’s staff achieve healthier living.

If they were playbook pages, these strategies might be titled...

Planning for Particulars

Health Coaches are mentors. They build one-on-one relationships in order to make wellness plans and set health goals that will work for a specific person. When it comes to cultivating healthier living, Health Coaches know “one size fits all” won’t cut it. Instead, they emphasize bio-individuality, and tailor diet and exercise plans for each person’s biological makeup and unique needs.

Full-Person Focus

Shedding a certain number of pounds or spending a specific number of hours a day in the gym are only good goals if they’re parts of a wellness plan that benefit the whole you. And Health Coaches take this holistic view. They respect the way our work and home routines, our personal relationships, even our emotional and spiritual lives all combine to shape our overall health.

Major Motivation

Doctors want you to meet your good health goals, but don’t have time to cheer you on each step of the way. That’s one gap Health Coaches fill. They are supportive allies who help you map and track your progress, identify and access all potential resources and supports, and break down external and internal barriers standing between you and better health.

Step by Step

No athletic coach expects players to hit a homerun their first time at bat or score a touchdown the first time they run the football. Likewise, Health Coaches don’t expect you to achieve total health overnight. They know sustainable health comes bit by bit, through incremental but important changes. No “miracle fixes” here—Health Coaches are with you for the long, but rewarding, haul to wholeness!

Head in the Game

Health Coaches bring not only practical experience but also specialized education and proven psychological theory to their work. Credentialed through such professional organizations as the National Society of Health Coaches (NSHC)and the American Council on Exercise (ACE), Health Coaches use academically rigorous models of behavioral change (like TTM and health belief) that are empirically proven to bring real, lasting results.

Health Coaching With Wellworks For You

According to Forbes, 70% of U.S. employers offer general wellness programs to employees. That’s up from only 58% just eight years ago! And Health Coaches have a big part to play in these programs.

Wellworks For You offers cutting-edge health coaching, among many corporate wellness programs, that help you and your valuable staff live healthier, happier lives, on and off the job—and boost your bottom line by decreasing sick leave absenteeism, workers’ compensation costs and healthcare costs. Decreased expenses and increased wellness go hand-in-hand!

Why not speak with one of our expert health and wellness consultants today about how corporate health coaching can speed your staff to health victories that benefit them and your business? Call us toll-free at 1-800-425-4657 or contact us through our website today!

Read how a Wellness Program can leverage onsite biometric screenings and Wellworks For You Know Your Number health risk assessment to help organizations reduce employee health risk.

A leading, long-standing midwestern construction company came to Wellworks For You looking to implement a wellness program to span their locations across numerous states. In addition, they needed a program that would improve the overall wellness of their population of blue-collar employees and spouses while decreasing employee and spouses’ risk for chronic modifiable disease.

Wellworks identified that creating a wellness program fit for both field employees and corporate employees would require creativity and customization to ensure participants got the most out of their wellness program without sacrificing time or energy.

A longstanding hospital group out of New Jersey came to Wellworks with concerns about their population’s health regarding weight/obesity, diabetes, nutrition, and behavioral health. At the launch of their first wellness program, the following statistics were collected:

45.1% OF EMPLOYEES WERE PRE-HYPERTENSIVE

33.5% OF EMPLOYEES WERE OVERWEIGHT

42.4% OF EMPLOYEES REPORTED LOW EXERCISE

Wellworks For You partnered with the hospital’s HR team, who collaborated with employee health, occupational health, and onsite providers, to create a comprehensive wellbeing platform that rewards employees for their active participation.  

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Wellworks For You and one of their preferred brokers have a long-standing partnership that allows them to mutually provide their clients with the best service, program, and outcomes.

When evaluating their mutual book of business, they looked at four (4) current clients with varying industries, program designs, and health risks that have completed at least three (3) consecutive program years with Wellworks. For each client, they outlined their program and worked as a team to tailor it to address their program goals and health concerns while also allowing for continual growth.

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