Live Well W&L

We realize that many of you are searching for ways to improve your health, whether it's exercising more, losing weight, eating healthier, or quitting smoking. Those healthy steps not only give you energy and relieve stress, but provide other health benefits including lower blood pressure and cholesterol.

Washington and Lee has partnered with Evolve Wellness to help you meet your personal goals through our new and improved Wellness Program. By participating in this program, you can earn points towards a number of great prizes and rewards, including an insurance premium discount of $50-75 per month.

Log in to Evolve Wellness

Check out the Evolve Wellness Program section of the website for information
and instructions on how to participate.

What's New?

Monday, October 17, 2016

5 Ways to Nourish Your Brain

from, April 20, 2016 written By Jennifer Wolkin The brain is the grand conductor of the symphony of our selves. The brain leads mind and body, and the brain heeds mind and body. The brain plays a role in every thought, feeling, and body sensation we experience. That includes every twitch, every blink, every strum of a guitar, and even every orgasm. That also includes every dream, passion, fear, joy, and deepest desire. Every memory you consolidated last night while you slept, each micro-movement used to brush your teeth this morning, every smoothie you tasted, step you took, daydream you pondered, daydream you snapped out of, work you intently focused upon, yawn you took, anxiety you felt, drop in blood sugar you experienced, was a manifestation of lots of talking. A plethora of dialogue went on inside of you today, and you need to know it. Quick Brain Basics: The brain and the spinal cord make up the nervous system, composed of billions of nerve cells (i.e. neurons) that speak back and forth between the brain and body. What's the conversation like? Well, the nervous system is at least bilingual, and speaks both electrically and chemically. When neurons (the brain's cells) are stimulated, an electrical impulse, called an action potential, is created. This eventually leads to the transmission of chemical substances called neurotransmitters, like norepinephrine, dopamine and serotonin, which we know play a huge role in our mood functioning, among a lot of other things. Why is it so important to know how much chatter the brain is doing? Because to be mindful of the orchestration of our internal states (some in reaction to the external) is to be mindful of the essentiality of nourishing our brains. The lat­est sci­en­tific research shows that neuroplasticity, the idea that new neurons can be created, makes it very possible for lifestyle to play a big role in maintaining and improving brain function. Of course, as always, nature and nurture dance an exquisite but complex dance, and so there is never one solution or one cause and effect paradigm when it comes to your wellness. Yet, there is something each of us can do to help our brains stay vital: 1. Reduce your stress levels by practicing mindfulness meditation. Although stress is a temporarily adaptive response to a threat, when it is chronic it becomes maladaptive and can wreak havoc on the central nervous system (CNS). Stress-reduction and relaxation techniques are important for a healthy brain. A widely used relaxation-inducing technique is meditation. Mindfulness meditation has been shown to be particularly effective. Studies have indicated that the amygdala, known as our brain's "fight or flight" center and the seat of our fearful and anxious emotions, decreases in brain cell volume after mindfulness practice. Mindfulness meditation has been shown to help ease psychological stresses like anxiety, depression, and pain. Research is still parsing out the exact mechanisms, but many agree that on a cognitive level, mindfulness's ability to cultivate attention on purpose, in the present moment, and non-judgmentally, helps reduce the stress elicited by past and/or future oriented thinking. 2. Get your blood pumping through exercise. Exercise is a life force, and there are many reasons why it is a crucial part of basic brain hygiene. One reason is that exercise actually raises serotonin levels (most antidepressants focus on the production of serotonin). That's just the tip of the iceberg though with regards to exercise's benefits, which is why it is always in my top three recommendations to clients who want to thrive cognitively as they age. 3. Use it, so you don't lose it, by engaging in mental stimulation. Lifelong students have the right idea when it comes to staving off age-related brain decline. Continued learning actually promotes brain health, and might actually create new neural connections. This kind of neuroplasticity is a handy defense against future cell loss. So in essence, taking a stab at a crossword puzzle, or enrolling in a continuing education course can help build cognitive reserves. The biggest bang for the brain are tasks that are challenging, varied, and novel. 4. Nourish your body and brain with balanced nutrition. Our brain's health is dependent on our many lifestyle choices that mediate gut health, including most notably diet i.e., reduction of excess sugar and refined carbohydrates, and increased pre and probiotic intake. Poor gut health, elicited by dysbiosis (a shift away from "normal" gut microbiota diversity), may contribute to disease, and has been implicated in neurological and neuropsychiatric disorders like multiple sclerosis, autistic spectrum disorders, Parkinson's disease, and even Alzheimer's disease. Further, there is now research that suggests that depression and anxiety are mediated by poor gut health as well. 5. Stay positively connected to yourself and others by socializing. Joining a community center, or even a meet-up group adventure is actually an investment in your future. Research continues to support the positive impact of social interaction on the brain. So much so, that studies even go so far as indicating that social interaction is a key to warding off dementia, including the Alzheimer's. Even basic exchanges with people keep our brains stimulated as it searches for thoughts and a way to organize them into appropriate communication bytes. Also, let's not forget that being part of a social network often elicits healthy behaviors, most notably joining a walking group, or engaging in other group exercise. So, keep your friends and family close to help maintain cognitive processes. Subscribe to learn more about the best mindfulness practices

Monday, October 17, 2016

Ergonomic Assessments Offered for Work Station Comfort and Safety

Many of us spend several hours in one work location every day of the work week. A few simple adjustments to a work space can make the difference between feeling pain and discomfort at work and being comfortable at your workstation. There are several components involved in evaluating the ergonomics of a workstation. Each workstation should be arranged in such a way that your body is properly aligned and does not cause pain or discomfort. Contact Paul Burns (458.8175) for an ergonomic assessment of your work station. Paul is available to assist W&L employees with evaluating and making adjustments to work stations in order to increase comfort and eliminate injury caused by incorrect alignment. This assessment is worth 10 points as a Live Well and Learn for Evolve Wellness participants! You can also visit the Occupational Safety and Health Administration's (OSHA) Computer Workstations eTool for more information on the safest and most comfortable workstation arrangements including good working positions, workstation components and an evaluation checklist. Save

Monday, October 03, 2016

Grocery Tours Focus on Budget Friendly and Healthy Food Shopping

COOKING MATTERS AT THE STORE Live Healthy Rockbridge Kids is offering free guided grocery store tours that teach skills for buying healthy foods on a budget! Learn to save money at the store, buy healthy foods for your family, and get some tasty and healthy recipes! On the hour-long tour, you will practice skills like buying fruits and vegetables on a budget, comparing unit prices to find bargains, reading and comparing food labels, identifying whole grains, and sticking to your budget! After the tour, you will receive $10 worth of healthy groceries of your choice using the skills learned on the tour, a book full of tasty recipes and simple tips on buying healthy, low-cost foods, a reusable grocery bag, and other gifts from Food Lion! When: 7-9PM Thursdays through October 27th Where: Food Lion 2150 East Midland Trail Buena Vista, VA 24416 Questions? Contact Annie LePere at or 540-462-6641 Local sponsor: Food Lion National Sponsor: Walmart

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