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100 Ways to Wellness Challenge

Family Health Care, Oncology, Orthopedics, OB Health Services: Caribou, ME

100 Ways to Wellness Challenge

CLICK THE IMAGE ABOVE to watch Wellness Wednesday LIVE from 6/10/20 with Healthy You Program Director, Bethany Zell, as she outlines the upcoming challenges and how you can get involved!

Summer plans get disrupted? Join Heathy You for the 100 Ways to Wellness Challenge from anywhere! Learn 100 simple ways to move toward improved health and wellness with daily challenges and easy action steps. Completely self-paced, you decide how involved you want to be and how you receive your daily challenge information – by email, on the Healthy You Facebook page or by visiting this dedicated page on the Cary Medical Center website. Join the Healthy You Community Facebook group and join in the conversation for extra accountability and to connect with others who are taking the 100 Ways to Wellness Challenge with you!



Many people who fall, even if they’re not injured, become afraid of falling. This fear may cause a person to cut down on their everyday activities. When a person is less active, they become weaker and this increases their chances of falling. Today, take some time to check around for some of the top 10 tripping hazards in your home and office environments and look for ways to eliminate or reduce your risk.

  • Throw Rugs
  • Clutter
  • Steep/Long Stairways
  • Poorly Lit Areas
  • Pets
  • Unstable Chairs & Tables
  • Low Toilet Seats
  • Extension Cords Across Walkways
  • Sloping Driveways
  • Cracks in Sidewalk/Patio/Driveway



A number of articles on the subject suggest that puzzles provide various health & wellness benefits including:

  • Enhancing visual perception
  • Honing coordination
  • Improving memory
  • Developing critical thinking
  • Increasing dopamine production in the brain
  • Heightening creativity
  • Stimulating the whole brain

So what are you waiting for? Get playing! There are even apps out there with brain games and digital puzzles that are free to download and use. A few of our favorites include Elevate, Lumosity & Puzzle Page.



Do you have a bookshelf queued up with books you are wanting to read? Hopefully, you have integrated some self-help, inspirational, motivational or personal development type books on the list! These kinds of books can help in the following ways:

1. They set the tone.

A self-help book will infuse your brain with uplifting messages and positive, life-affirming concepts. This puts you in an optimal mindset for your day and promotes positivity.

2. You start to believe in yourself.

You build confidence in knowing that you can do, be, and experience more than what you are now. If you feel stuck, the ideas in these types of books can encourage you and help you bust through your perceived limitations.

3. You are inspired to take positive action.

Reading inspirational books inspires you to create goals and projects that accelerate your growth. Good self-help/motivational books are more than reading material, they provide you with a call to action.

4. You make better choices.

Reading self-help books can make you become more aware, so when life throws something at you, you are equipped with tools to respond differently and handle situations better.

If you want to start changing your life, the wisdom from a good, inspirational book or even a short, uplifting article each day can challenge, strengthen and motivate you.


There’s a powerful story that has been passed around and, while we aren’t entirely sure where it originated or whether it is true, it is definitely thought-provoking and inspiring.

The anecdote varies, but its essence remains. The story goes something like this:

I noticed my friend would wave to people when we were out walking together.

I noticed my friend would wave and smile at people when we would drive places together.

My friend was always waving and smiling at strangers.

Most of the time the people gave her funny looks.

Much of the time they neither smiled nor waved in return.

I finally asked my friend why she did this and she responded, “I’ve read a lot written by people who’ve attempted suicide and weren’t successful. These people consistently said if just one person had smiled or waved at them they would have felt *seen* and might not have tried to kill themselves. So I smile. And I wave.”

This story may oversimplify depression and suicide but on mornings when we wake and wonder “What can I do for someone else today?” – the answer really can be as easy as “smile and wave.” Whether the story is true or not, it highlights the lack of connection many feel and underscores how feeling “seen” (no matter how briefly) may make all the difference in a person’s life.


At the point where we begin to feel thirsty, our body is already in the beginning stages of dehydration. Additionally, as we age, our ability to sense thirst becomes less reliable so it’s important that we don’t sit back and wait for our body to tell us when it needs to be hydrated. Sipping water throughout the day will help us maintain proper hydration levels and also reduce the risk of increased trips to the bathroom because it gives our body time to absorb the water more efficiently.

How hydrated are you? As gross as it may sound, the easiest way to know for sure is to check out how yellow your urine. If you are hydrating properly, your urine should become lighter throughout the day as you drink more water.*

NOTE: *Some medications and vitamin supplements influence the yellowness of urine, so if you feel like you are hydrating properly but still see extremely bright yellow urine, please double check with your provider to confirm if one of your medications or supplements may be causing it.


Sometimes, work is about getting in, getting out, and getting that paycheck — and that’s totally understandable, but there are benefits to becoming friends with your coworkers, and being someone people can get along with. Since work is where a lot of us spend most of our time, it’s important to bond in the name of cultivating a healthier, more functional work environment. When we get to know our coworkers and strengthen our bonds with them, it becomes a little easier to meet challenges as a team and solve personnel issues that typically happen as a result of lack of team connection and cohesiveness.
We aren’t saying you have to be BFFs with your coworkers or become super nosey about their private lives, but it’s important to know a little bit about the people you work with if you want to build relationships. The article below has some great questions you can use to learn more about the people you spend a good part of your day with in your workplace.
Today, we challenge you to pick one and start asking! Which question would you most likely start with? If you can’t find one on the list, suggest one of your own!


Our environment can have a positive or negative effect on our overall health and wellness. If our environment is in order, it can create feelings of peace and calm, if it is constantly cluttered or in chaos, it can bring on feelings of stress, panic and frustration.

  • Looking for important forms in a landslide of paperwork and unsorted mail?
  • Trying to find tools that weren’t returned to their proper place?
  • Tripping over toys and clutter as you walk from room to room?

All of these scenarios add stress, time and sometimes even cost (when we need to rebuy things we know that we have but can’t find) to our bottom-line in life.

It doesn’t have to look like an episode of Hoarders for there to be negative impacts. Even small amounts of disorder and clutter can create added work in looking for things we use on a daily basis or safety risks from trips, falls or other types of accidental injuries.

In that same line of thinking, it can feel overwhelming to wake up and declare an entire weekend of “spring/summer/fall/winter cleaning” to get your home to a place where the clutter and chaos no longer feels stressful and overwhelming. You may not have that kind of time, energy or the help required. If you don’t…start small. Today, start with your junk drawer, a cabinet or small closet – whatever you can reasonably do in whatever time you have available. You don’t want to pull everything out of your deepest, darkest, walk-in closet if you only have an hour. Each little step will bring its own little victory as you take back control of your chaotic environments – one junk drawer at a time!


The Earth is like a gigantic battery that contains a natural, subtle electric charge—a special kind of energy present in the ground. For safety and stability, most everything in the electrical world is connected to it, whether it is an electric power plant or your refrigerator. That’s what the term “grounded” means.

Being grounded also applies to people. When you are electrically grounded, you feel:

  • Centered
  • Solid
  • Strong
  • Balanced
  • Less tense
  • Less stressed

While the research on grounding is relatively new, the practice is timeless. Past societies went barefoot or wore leather footwear made from hides that allowed the energy from the Earth to rise up into their bodies. They were grounded.

In modern times, we rarely go barefoot outside or wear natural leather shoes that allow you to absorb the ground’s energy. For many decades, people have increasingly been wearing rubber and plastic-soled shoes that act as a barrier to the Earth’s energy, insulating them from electrical contact with the Earth. People also generally don’t sleep on the ground anymore, as many cultures have done throughout history. They live and work above the ground, even far above the ground in high-rises.

The good news is, you can reconnect. Weather and schedule permitting, go barefoot for a half-hour or so outside and see what a difference that makes on your pain or stress level. Sit, stand, or walk on soil, grass, sand, or concrete. These are all conductive surfaces from which your body can draw the Earth’s energy. Wood, asphalt, and vinyl are not conductive.


You might think of coloring as something just for toddlers and elementary school kids but, coloring actually utilizes areas of the brain that enhance focus and concentration. It also helps with problem solving and organizational skills. Our frontal lobes are responsible for these higher level activities and functions of the brain, and coloring detailed pictures activates all those properties. Coloring utilizes both the right and left hemispheres of the brain. When we are thinking about balance, color choices, or applying colored pencil to paper, we are working on problem solving and fine motor skills. In addition to stimulating our minds, coloring has also been notably beneficial for stress relief, PTSD, relaxation and several other wellness perks!


The American College of Sports Medicine recommends 10,000 steps per day, or 150 minutes of activity per week. This can be done in long sessions or even bouts of 10 minutes at a time. Fortunately, there are lots of ways to add in a few extra steps during the day that make reaching your goal easier. Start small and gradually build on – being intentional about walking 5-15 minutes more than you normally do on a given day. Remember that walking, even if it’s only for 5 minutes, is better than doing nothing. Friendly competition can also make exercise more fun and help increase motivation. Challenge some family or friends to see who can get the most steps in one week.

Here are a few other tips on how to add a couple more steps into your day:

  1. Use your lunch break for a short walk, even for just 10 minutes.
  2. While watching TV, use commercial breaks to walk in place.
  3. Take the stairs when you can.
  4. Park farther from the entrances of stores, and once you get inside, make a lap of the perimeter before going shopping.
  5. Try to make it a habit to stand up and make a lap around the floor once an hour or so to break up time spent sitting.