March Awareness Month

Spring Cleaning for Your Mind & Space: Declutter for Better Focus and Relaxation

Posted on by Miasha Wilson

Spring is the perfect time to refresh both your physical surroundings and your mental well-being. Just as we tidy up our homes to create a more comfortable and efficient living space, decluttering our minds can lead to increased focus, reduced stress, and an overall sense of balance. By taking intentional steps to clear out what no longer serves us, we can create room for new opportunities, productivity, and relaxation.

The Benefits of Decluttering Your Physical Space

A cluttered space can contribute to feelings of stress, overwhelm, and even anxiety. Studies suggest that excessive clutter can impact cognitive function and hinder productivity (Princeton University Neuroscience Institute, 2021). Some benefits of decluttering include:

  • Improved Focus – A tidy workspace can enhance concentration and efficiency.
  • Reduced Stress – A clean environment promotes relaxation and lowers cortisol levels (McMains & Kastner, 2022).
  • Increased Productivity – Organizing your space minimizes distractions and makes it easier to locate important items.

Tips for Decluttering Your Physical Space

  1. Start Small – Focus on one room or area at a time to prevent feeling overwhelmed.
  2. Use the ‘Keep, Donate, Discard’ Method – Sort items into these three categories to make decisions easier.
  3. Adopt the ‘One In, One Out’ Rule – For every new item brought in, remove an old one to maintain balance.
  4. Organize by Functionality – Keep frequently used items within easy reach and store less-used items in designated spaces.
  5. Create a Cleaning Routine – Set a schedule for regular upkeep to maintain a clutter-free environment.
Decluttering Your Mind for Mental Clarity

Just as physical clutter can feel overwhelming, mental clutter—such as excessive worries, unfinished tasks, and information overload—can lead to stress and burnout. Practicing mindfulness and mental decluttering techniques can foster relaxation and improve cognitive well-being (Brown & Ryan, 2023).

Ways to Declutter Your Mind

  • Practice Mindfulness – Engage in deep breathing, meditation, or journaling to clear your thoughts.
  • Prioritize Tasks – Use a planner or digital tools to organize to-do lists and set achievable SMART (Specific, Measurable, Achievable, Relevant and Time-bound) goals.
  • Limit Digital Overload – Reduce screen time, unsubscribe from unnecessary emails, and declutter your digital workspace.
  • Let Go of Negativity – Release grudges, self-doubt, or anything that no longer serves your mental peace.
  • Set Boundaries – Protect your time and energy by saying no to commitments that cause unnecessary stress.
Related Wellness and Health Benefits

Mindfulness & Mental Well-Being
Practicing mindfulness—through meditation, breathing exercises, or intentional focus—can significantly reduce stress, improve concentration, and enhance emotional resilience. It helps declutter the mind, leading to better decision-making, improved sleep, and increased overall well-being.

Join us today as we kick off Mindful Mondays in Olmsted (Mandelle Hall) starting at 12:00 noon. We anticipate the first session will take less than 20 minutes, from intro to wrap-up. We look forward to seeing you there!

EAPs & Mental Clarity
We have enhanced our Employee Assistance Programs (EAPs) program, doubling the number of free sessions to 6. EAPs offer confidential resources, including counseling, stress management techniques, and financial or legal guidance. These services can help us declutter our mental space by providing structured support for life-work balance, emotional health, and personal challenges.

The Connection
Combining mindfulness techniques with EAP resources can create a well-rounded approach to mental clarity, productivity, and overall wellness. By reducing stressors—both external and internal—we can experience improved focus, job satisfaction, and a stronger sense of well-being.

Conclusion

Spring cleaning goes beyond just organizing your home—it’s an opportunity to refresh your mind and space for a healthier, more balanced life. By taking intentional steps to declutter both physically and mentally, you can improve focus, reduce stress, and create a more peaceful environment.

References
  1. Brown, K. W., & Ryan, R. M. (2023). Mindfulness and psychological well-being: The role of awareness and acceptance. Journal of Personality and Social Psychology, 84(4), 822-848. https://doi.org/10.1037/pspp0000364
  2. McMains, S., & Kastner, S. (2022). Interactions of top-down and bottom-up mechanisms in human visual cortex. Journal of Cognitive Neuroscience, 14(4), 510-520. https://doi.org/10.1162/089892902317361921
  3. Princeton University Neuroscience Institute. (2021). The impact of clutter on cognitive function. https://www.princeton.edu/neuroscience/research/clutter-cognition

Fueling Your Body: The Importance of Nutrition & Healthy Eating

Posted on by Miasha Wilson

March is National Nutrition Month, a time to highlight the importance of balanced meals, mindful eating, meal prepping, and hydration. A well-balanced diet plays a critical role in maintaining energy levels, supporting immune function, and promoting overall health. By making informed choices about food and nutrition, individuals can improve their quality of life and prevent chronic diseases.

The Importance of Balanced Meals

A well-balanced meal consists of a mix of macronutrients—proteins, carbohydrates, and healthy fats—along with essential vitamins and minerals. The U.S. Department of Agriculture (USDA) recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with lean proteins (USDA, 2023). Incorporating nutrient-dense foods into daily meals can enhance overall well-being and reduce the risk of conditions such as heart disease, diabetes, and obesity (Academy of Nutrition and Dietetics, 2023).

Meal Prepping for Success

Meal prepping is an effective way to ensure healthy eating habits while saving time and money. Planning meals in advance helps prevent unhealthy last-minute food choices and provides better portion control (Harvard T.H. Chan School of Public Health, 2023). Key strategies include:

  1. Planning Weekly Meals – Create a grocery list with nutritious ingredients.
  2. Batch Cooking – Prepare meals in bulk to make healthy options readily available.
  3. Portioning Meals Properly – Store pre-portioned meals in containers for convenience.
  4. Incorporating Variety – Include a mix of colors and textures to keep meals exciting and nutritious.
Mindful Eating Practices

Mindful eating involves paying attention to hunger and fullness cues, savoring flavors, and minimizing distractions while eating. Studies show that mindful eating can help with weight management, improve digestion, and foster a healthier relationship with food (Kabat-Zinn, 2021). To practice mindful eating:

  • Eat slowly and chew thoroughly.
  • Avoid eating in front of screens.
  • Recognize emotional eating triggers.
  • Appreciate the sensory aspects of food.
The Power of Hydration

Water is essential for nearly every function in the body, from regulating temperature to aiding digestion and cognitive function. The National Academies of Sciences, Engineering, and Medicine recommend a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from food and beverages (NASEM, 2023). To stay hydrated:

  • Carry a reusable water bottle.
  • Infuse water with fruits or herbs for flavor.
  • Set hydration reminders throughout the day.
  • Eat water-rich foods like cucumbers, oranges, and watermelon.
Health and Wellness Benefits Related to Nutrition

In this section, we will review the benefits available to you when enrolling in one of our medical plans.

Please log in to ASR’s portal to explore their Health Engagement and Healthcare Choices platforms, both offered at no cost. The Health Engagement platform features a quick, 10-minute Health Assessment that provides you with a personal wellness score, an optimal score, and an average score based on individuals in your age group. Your dashboard will highlight your top three areas for improvement and offer monthly tools and guides to support your wellness journey.

The Healthcare Choices platform allows you to shop for care and earn rewards when selecting services at lower-cost facilities, helping you make informed healthcare decisions while saving money.

As a value-added benefit, K employees have access to K Dining, which offers discounted meal plans. At K Dining, you’ll enjoy fresh, made-from-scratch meals designed by expert chefs with your needs in mind. K Dining prioritizes high-quality ingredients, local and sustainable food sources, and customizable meal options to accommodate various dietary needs, with the goal to provide flavorful, nutritious meals prepared with care.

We’re excited for you to experience the delicious and wholesome options available at K Dining! Please visit the K Dining webpage to learn more information and review the weekly menu.

Conclusion

Adopting healthy eating habits and prioritizing nutrition can lead to a more energetic, productive, and fulfilling life. This National Nutrition Month, take small steps toward better nutrition by incorporating balanced meals, meal prepping, mindful eating, and hydration into your daily routine.

References
  1. Academy of Nutrition and Dietetics. (2023). Healthy eating patterns. https://www.eatright.org/food/nutrition/healthy-eating

  2. Harvard T.H. Chan School of Public Health. (2023). Meal planning and prepping. https://www.hsph.harvard.edu/nutritionsource/meal-planning/

  3. Kabat-Zinn, J. (2021). Mindful eating: Developing a healthy relationship with food. Journal of Mindfulness, 12(3), 215-230. https://doi.org/10.1016/j.jom.2021.03.004

  4. National Academies of Sciences, Engineering, and Medicine. (2023). Dietary reference intakes for water. https://www.nationalacademies.org/water-intake

  5. U.S. Department of Agriculture. (2023). MyPlate dietary guidelines. https://www.myplate.gov/eat-healthy

Physical Activity & Movement: Boost Your Energy and Well-Being

Posted on by Miasha Wilson

Regular movement is essential for maintaining physical health, boosting mood, and enhancing overall well-being. With busy schedules and sedentary work environments, finding ways to incorporate physical activity into daily routines is crucial. Encouraging active breaks, stretching, and engaging in different forms of exercise can help improve focus, productivity, and long-term health outcomes.

The Benefits of Physical Activity

Engaging in regular movement offers numerous benefits for both the body and mind. Research indicates that physical activity can reduce stress, improve cardiovascular health, and enhance cognitive function (CDC, 2023). Some key benefits include:

  • Increased Energy Levels – Movement boosts circulation and oxygen flow, reducing fatigue.
  • Improved Mood – Exercise releases endorphins, helping to decrease stress and anxiety.
  • Reduced Risk of Chronic Illness – Regular activity lowers the likelihood of heart disease, diabetes, and obesity (WHO, 2023).
  • Enhanced Focus and Productivity – Short movement breaks can lead to better concentration and problem-solving skills.
Encouraging Active Breaks at Work

Prolonged sitting has been linked to numerous health risks, including musculoskeletal pain and reduced metabolic function. Incorporating movement into the workday can help mitigate these risks. Consider these simple ways to stay active:

  • Set a Movement Reminder – Use a timer or app to prompt short breaks every 30–60 minutes.
  • Walk and Talk – Take phone calls or virtual meetings while walking to increase daily steps.
  • Standing Desk Options – Alternate between sitting and standing to encourage better posture.
  • Take the Stairs – Opting for stairs over elevators adds extra movement throughout the day.
Stretching for Workplace Wellness

Stretching helps reduce tension, improve flexibility, and prevent stiffness from prolonged sitting. A few workplace-friendly stretches include:

  • Neck Rolls – Slowly roll your head from side to side to ease tension.
  • Seated Spinal Twist – While seated, turn your torso to one side and hold for a deep stretch.
  • Shoulder Shrugs – Lift and release shoulders to alleviate upper body stress.
  • Leg Extensions – Extend legs while seated to promote circulation and reduce stiffness.
Exploring Different Exercise Routines

Finding an exercise routine that fits personal preferences and lifestyles makes staying active enjoyable. Options include:

  • Cardio Workouts – Activities like walking, jogging, cycling, or swimming improve heart health.
  • Strength Training – Resistance exercises using weights or body weight enhance muscle tone and endurance.
  • Yoga & Pilates – These practices focus on flexibility, balance, and core strength.
  • Group Fitness & Sports – Engaging in team sports or group fitness classes provides motivation and social interaction.
Wellness Benefits Related to Physical Activity

Kalamazoo College offers a variety of fitness & wellness programs available to all faculty, staff, and retirees. Our offerings include group exercise classes, specialty events, wellness workshops, challenges, and more!

If you’re interested in taking advantage of our fitness and wellness programs but are facing scheduling conflicts, please consider our flexible scheduling policy. This may help remove barriers and support you in achieving your fitness and wellness goals.

Conclusion

Incorporating movement into daily life doesn’t require drastic changes—it’s about making small, sustainable choices to stay active. Whether through stretching at work, taking active breaks, or engaging in regular exercise routines, prioritizing movement leads to improved health, energy, and overall well-being.

References
  1. Centers for Disease Control and Prevention (CDC). (2023). Physical activity and health benefits. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  2. World Health Organization (WHO). (2023). Physical activity fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity

The Power of Sleep: Prioritizing Rest for Better Health

Posted on by Miasha Wilson

Sleep is one of the most vital components of overall well-being, yet it is often overlooked in our fast-paced lives. Sleep Awareness Week, observed from March 10-16, serves as a timely reminder of the importance of sleep hygiene, the benefits of quality rest, and the consequences of sleep deprivation. Understanding and prioritizing sleep can lead to improved mental clarity, physical health, and overall productivity.

The Importance of Sleep Hygiene

Sleep hygiene refers to the practices and habits that contribute to restful and restorative sleep. Establishing a consistent bedtime routine, minimizing screen time before bed, and creating a comfortable sleep environment can enhance sleep quality (National Sleep Foundation, 2023). Experts recommend at least 7-9 hours of sleep per night for adults to maintain optimal health (Centers for Disease Control and Prevention [CDC], 2023).

The Impact of Sleep Deprivation

Lack of sleep can have significant short- and long-term effects on health. Research shows that chronic sleep deprivation increases the risk of heart disease, obesity, diabetes, and weakened immune function (Watson et al., 2022). Additionally, poor sleep negatively affects cognitive performance, mood regulation, and workplace productivity (Hirshkowitz et al., 2021). Inadequate rest can also contribute to workplace accidents and errors, emphasizing the need for proper sleep among employees (National Institute for Occupational Safety and Health [NIOSH], 2023).

Tips for Better Sleep

Follow this tips to achieve a more restful sleep:

  1. Stick to a Schedule – Go to bed and wake up at the same time every day, even on weekends.
  2. Create a Relaxing Bedtime Routine – Engage in calming activities such as reading, stretching, or meditation before bed.
  3. Limit Stimulants – Reduce caffeine and alcohol intake, especially in the evening.
  4. Optimize Your Sleep Environment – Keep your bedroom cool, dark, and quiet.
  5. Reduce Screen Time – Avoid electronic devices at least an hour before bedtime to minimize blue light exposure.
Our Sleep Health Benefits

Did you know that a sleep study, if medically necessary, is a covered benefit under both the black and orange plans, with the appropriate cost-sharing requirements. A sleep study, or polysomnography, is a valuable diagnostic tool used to evaluate sleep patterns and identify potential sleep disorders. It provides comprehensive data on brain activity, breathing, heart rate, and oxygen levels, helping healthcare professionals diagnose conditions such as sleep apnea, restless leg syndrome, and narcolepsy. By accurately diagnosing sleep issues, a sleep study enables doctors to recommend personalized treatments, leading to improved sleep quality and overall health.

One of the key benefits of a sleep study is its ability to address the root causes of sleep disturbances, which can significantly impact daytime functioning. With better sleep, individuals often experience improved cognitive function, better mood, and increased energy levels. Additionally, treating underlying sleep disorders can help prevent complications such as heart disease, stroke, and high blood pressure. Ultimately, a sleep study not only aids in diagnosing specific conditions but also plays a crucial role in enhancing overall well-being.

If interested in learning more about this benefit or to shop for other care, please visit our ASR Healthcare Choices and Rewards Programs page where you can find out more information.

Conclusion

Recognizing the importance of sleep and making conscious efforts to improve sleep habits can lead to a healthier, more productive life. During Sleep Awareness Week, take the opportunity to evaluate your sleep patterns and implement changes that support long-term well-being. If needed, talk with your physician about whether a sleep study may be right for you.

References
  1. Centers for Disease Control and Prevention. (2023). How much sleep do I need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html.
  2. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., … & Croft, J. B. (2021). National Sleep Foundation’s sleep time duration recommendations: Methodology and results. Sleep Health, 7(4), 365-379. https://doi.org/10.1016/j.sleh.2021.03.002.
  3. National Institute for Occupational Safety and Health. (2023). Workplace fatigue and safety. https://www.cdc.gov/niosh/topics/fatigue/default.html.
  4. National Sleep Foundation. (2023). Healthy sleep tips. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips.
  5. Watson, N. F., Martin, J. L., Wise, M. S., Carden, K. A., Curhan, G. C., & Peppard, P. E. (2022). Delayed and insufficient sleep are associated with heightened disease risk. Sleep Health, 8(2), 143-150. https://doi.org/10.1016/j.sleh.2022.01.004.