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Hypertension, commonly known as high blood pressure, is a significant health concern that affects over a billion globally. As a leading risk factor for heart disease and stroke, which are among the primary causes of death in the United States, understanding and managing high blood pressure is crucial for long-term health and well-being. 

High blood pressure develops over time and is often linked to a combination of genetic predisposition and lifestyle factors. It's called the "silent killer" because it can be asymptomatic for years, making awareness and early detection vital. Regular monitoring of blood pressure is essential for early intervention and management. The Centers for Disease Control and Prevention (CDC) provides comprehensive resources that define high blood pressure and its causes, and that emphasize the importance of measuring and monitoring blood pressure.

Interpreting your personal health data

At Evidation, we harness the power of personal health data to shed light on the modifiable factors (things you can change!) that may contribute to developing high blood pressure. By analyzing responses from your health surveys along with your wearable data – such as alcohol usage, smoking history, activities, and sleep patterns – we can identify key lifestyle patterns that may influence your blood pressure.

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The image above represents a range of health and lifestyle factors, and where you might fall compared to official guidance from the CDC and the American Heart Association (AHA) for managing high blood pressure or improving cardiovascular health. 

The blue bars stretching towards the right of the center line show where you are compared to the recommended range. These factors may have a positive influence on your blood pressure. For instance, if you sleep 9 hours per night on average, you’re well into the recommended range of more than 7 hours of sleep per night, which can help keep your blood pressure in a healthy range.

The red bars that don’t extend beyond the center line indicate areas for improvement. If, for example, your aerobic minutes are less than 150 minutes per week on average, the red bar suggests that a beneficial change would be to increase your physical activity, in particular your aerobic minutes (for example, by spending more time doing moderate exercises, like brisk walking, biking, or mowing the lawn). Increasing your physical activity may lead to an improvement in cardiovascular health and may improve hypertension prevention and management.

The path forward

Our goal at Evidation is to empower individuals with actionable insights. By understanding where you stand, you can take informed steps to maintain the positive behaviors and address the areas where change could lead to better health outcomes.

Monitoring personal health data is a proactive step towards understanding and mitigating the risks associated with hypertension. By focusing on modifiable lifestyle factors, we can work towards prevention and improved health. For more information on how to manage and prevent high blood pressure, visit the CDC's High Blood Pressure page.

Get your hypertension insight on Evidation

New to Evidation and want to see insights like this? Be sure to connect your fitness apps or wearable devices. Learn how here. 

Not yet part of the Evidation community? Download the app today to unlock personalized health insights.

From commercials on TV to articles in magazines, you don't have to look far to find opinions on whether corn is good for you. Corn's nutritional value has been debated for years, and it can be tough to find an answer to whether it's the right fit for your nutritional needs. Here, we'll take a look at the nutritional profile of corn, facts and myths around the vegetable, and how you can enjoy corn as a part of your balanced nutrition plan.

The nutritional profile of corn

A jack of all trades, corn is technically classified as a grain, vegetable, and fruit, and can be used to meet many dietary needs. Corn is high in carbs (which isn't necessarily a bad thing!), and it's also loaded with vitamins, minerals, and fiber. The veggie is also fairly low in fat.

One cup of sweet corn includes:

• 177 calories
• 41g carbohydrates
• 5.4g protein
• 2.1g fat
• 4.6g fiber

A cup of corn also contains a variety of vitamins and minerals, including:

• 17% of the recommended daily value (RDV) of vitamin C
• 25% of the RDV of thiamine (vitamin B1)
• 19% of the RDV of folate (vitamin B9)
• 11% of the RDV of magnesium
• 10% of the RDV of potassium

Myth 1: Corn is high in sugar and unhealthy

While corn is higher in sugar than other vegetables and may not be the best fit for people with certain health conditions (like diabetes), most people can safely enjoy corn. That being said, staying away from high-fructose corn syrup – a type of sweetener derived by isolating corn sugar – is a smart move for anyone.

Truth 1: Corn provides essential nutrients and dietary fiber

Whole, unprocessed corn provides your body with nutrients and fiber that can support a healthy lifestyle. Adding corn to your grocery list can help you enjoy meals that are packed with iron and plenty of fiber that can be helpful for dealing with constipation and other digestive issues.

If you're concerned about your sugar intake or have health conditions that require you to limit the amount of carbohydrates you eat, it's important to talk with your doctor to ensure that you're following the correct nutritional guidelines for your health.

Myth 2: Corn is genetically modified and unsafe

Studies show that over 90% of the corn grown in the United States is genetically modified. While more research needs to be done on the effect of GMOs (genetically modified organisms) on humans, research thus far has shown that GMOs are generally safe to consume.

Truth 2: Understanding GMOs and corn production

Many people enjoy genetically modified foods as a part of a healthy lifestyle. Some of the most common crops that are genetically modified in the United States include soybeans, corn, canola, sugar beets, potatoes, and alfalfa. According to the U.S. Food and Drug Administration (FDA), more than 95% of animals raised for meat and dairy purposes in the United States are fed GMO crops.

Some GMOs have been modified to increase the amount of nutrients in the food, allowing your body to get more of what it needs. Some fruits and vegetables are genetically modified to reduce browning, or to resist certain pests during the growth process.

GMO foods are studied carefully before they're released to the public and GMOs in the US are regulated by the FDA who “makes sure that foods that are GMOs or have GMO ingredients meet the same strict safety standards as all other foods,” but some researchers believe their safety is still up for debate. While human clinical trials have yet to be run, some animal studies show that the consumption of GMOs may be related to accelerated aging, blood pressure changes, infertility, gastrointestinal issues, endocrine system problems, and changes to the immune system. 

Myth 3: Corn causes weight gain and should be avoided

Every food can be enjoyed on a balanced diet, and there's no need to avoid anything that's eaten in moderation and fits into your nutrition plan. An ear of corn on the cob is calorically similar to an apple, and the fiber in corn can help to slow down your body's digestive process, increasing the amount of time until you feel hungry again.

While corn is sweet for a vegetable, it has less than a third of the sugar in a banana, and less than a fifth of the sugar in an apple. Whole sweet corn – not to be confused with high fructose corn syrup – can be a balanced addition to any nutrition plan.

Truth 3: Incorporating corn into a balanced diet

It's easy to add corn to your nutrition plan, and it's a good fit for any meal of the day. Try these Mexican Street Corn Breakfast Tostadas, an easy breakfast option that will have everyone in your family coming back for more.

Sweet corn can also be a delicious addition to a balanced lunch or dinner – check out these quick, delicious options that allow you to enjoy raw corn (no cooking required!).

Cooking and serving suggestions for corn

Whether you're using canned corn or you're working with corn on the cob, there are plenty of ways to prepare this delicious, sweet, starchy vegetable in your kitchen.

A few tips for cooking and serving sweet corn in your home:

• Corn begins to lose sweetness after it's picked, so it's best to use corn that you bring home from the grocery store or farmer's market as soon as possible.
• Focus on including fresh corn in your diet during summer and early autumn, when corn is in season.
• Corn is fairly low in calories, and there's no reason to limit yourself when it comes to enjoying the veggie. That being said, keep an eye on how much salt, butter, or other additions you add to your corn.
• Cooking fresh corn is simple: with or without the husk, you can boil, steam, roast, microwave, or grill corn. If you'd prefer, you can also remove the corn husk and cut the kernels from the cob prior to cooking.

Evidation: Here to help you live your best life

You care about your health, and you want to feel your best. Whether you're just getting started with living a healthier lifestyle or you've been tracking your health data for years, we're here to help you put your health data to good use. We offer personalized insights and articles to help you live your healthiest life. Learn more about how Evidation works and download the app today.

Anxiety is one of the most common and debilitating mental health conditions in the world, with over 300 million people living with anxiety disorders today. Our fast-paced and often chaotic lifestyles are breeding grounds for anxiety and stress, making it critical to educate people on how they can manage these conditions.

Whether you’re living with an anxiety disorder or you experience it on occasion, knowing how to address it quickly and effectively can make a significant difference. Wondering how to reduce anxiety immediately? Keep reading for five quick relaxation techniques that work.

How to quickly and effectively reduce anxiety

Anxiety can be crippling, but there are many ways to effectively manage it so you can refocus and continue with your day. Knowing the tools for dealing with anxiety can make all the difference. Here are five research-based strategies that can help you relax.

1. Deep breathing exercises

There’s a reason we always remind ourselves to “take a deep breath” whenever we’re feeling stressed, nervous, or panicked. The power of breath helps calm the nervous system, particularly the body’s fight or flight response, which is often triggered when we are in stressful situations. Our adrenaline kicks into high gear and can leave us feeling anxious and irritable, even after the anxiety has subsided.

When you focus your energy on breathing deeply, the central nervous system can relax as you breathe in more oxygen, bringing the body back to a rested state. As you slow your mind and your body down, you become more aware, centered, and present.

Tips to practice deep breathing

We recommend practicing deep breathing exercises before you’re in a stressful situation so you have some understanding of what to do. Take a seat in a comfortable chair and practice breathing slowly through your nose. Feel the oxygen fill your lungs as your chest rises. Slowly exhale the breath and repeat a few times.

This practice helps combat nervousness, stress, and anxiety that you may experience at work, at school, with your children, or in any other situation throughout the day.

2. Progressive muscle relaxation

Progressive muscle relaxation (PMR) is an effective approach to relaxing the muscles that carry the physical weight of anxiety, including the neck, shoulders, jaw, back, and core.

PMR teaches us how to relax our bodies by alternating between tension and relaxation through the major muscle groups. Here’s how to practice progressive muscle relaxation:

• Sit in a chair or lie down in a comfortable position
• Take a deep breath, and contract one muscle group, like your thighs or calves, for 5 to 10 seconds
• Exhale and quickly release the tension
• Relax for ten to 20 seconds, then move on to the next muscle
• Repeat until you’ve contracted and released each muscle group throughout your body

Through PMR, individuals learn how their muscles feel when they’re relaxed compared to how they feel when they’re tense. Over time, this practice will help to identify the stress signals in your body and how focused muscle relaxation can reduce stress.

3. Mindfulness and meditation techniques

Mindfulness teaches us to be fully present and aware of what’s going on, without feeling panic or stress in the moment. It encourages an inner stillness that many of us don’t know we have because we’re so caught up in our busy, chaotic lives. Mastering mindfulness takes practice, but those who make the effort learn to control their response to anxiety-inducing situations.

Meditation has long been touted as one of the most effective holistic approaches to combating anxiety, stress, and burnout. Anyone who searches “how to reduce anxiety naturally” will likely come across meditation techniques as a recommendation. It’s a powerful tool because it allows you to step away from the chaos and stress of your life to a safe, calm space where your body and mind can relax.

Guided meditation, PMR, breath awareness meditation, and body scan meditation are common and effective meditation techniques that people find most helpful when they’re dealing with stress or anxiety.

4. Visualization and guided imagery

Visualization and guided imagery are used to reduce anxiety and the negative emotions associated with it. By using visualization techniques (like picturing yourself on a tropical island), you allow your mind and body to fully relax in a place you feel safe and comfortable.

To practice guided imagery, find a quiet place and close your eyes. Picture a relaxing place, like a beach, lake, the mountains, or anywhere that feels peaceful to you. Imagine yourself feeling calm and relaxed.

Focus on the scene, whether it’s the sun on your skin, the breeze on the water, or birds chirping nearby. Remain here until you feel fully relaxed, acknowledging that you can come here anytime you feel anxious.

Visualization allows individuals to create positive outcomes for scenarios they are facing. Whether you’re stressed about a big presentation, nervous about a job interview, or any other situation that’s causing you anxiety, guided imagery allows you to see the positive outcomes rather than the worst possible scenario.

5. Sensory-based relaxation methods

Tapping into the senses is a great way to relax and re-center when experiencing anxiety. The sensory and nervous systems are intertwined, and many calming activities work to reduce stress and promote calm. When you’re feeling overwhelmed, here are some sensory-based relaxation methods to try:

• Use a weighted blanket to apply deep pressure to the body
• Listen to nature sounds or classical music
• Diffuse calming essential oils for aromatherapy practice
• Practice yoga or stretching to release tension

Bonus tips: Quick stress-busting physical activities

Exercise increases endorphins, improves mood, and reduces the negative effects of stress. Here are a few stress-busting activities to try when you’re stressed:

• Pilates, yoga, or Tai Chi
• Rowing or cycling
• Swimming
• Boxing
• Walking

Final thoughts

In a world plagued by anxiety, it’s more important than ever to have the resources and knowledge to incorporate these relaxation strategies into our daily lives. This way, if you find yourself in a stressful situation that’s causing you anxiety, you’ll be well-equipped to handle any challenge with confidence.

Anxiety management is a journey, not a sprint. Try out these various relaxation techniques and methods as you see fit; don’t expect your anxiety to subside immediately. Good work takes practice and commitment, but we’re confident these strategies will help improve your anxiety and overall mental health.

Manage your physical and mental wellness with Evidation

Caring for our mental and physical health has never been more vital than it is today. With Evidation as a resource, Members can track healthy habits, like exercise, meditation, diet, and more, to help reduce anxiety and promote overall wellness. We’re committed to providing the tools, science-backed insights, and personalized content to support you on your health journey. Download the Evidation app to get started today.

Stress doesn't just affect your mind – your body feels the effects of stress as well. From a lowered immune system to aches, pains, and more, both chronic and acute stress can make it hard to feel your best. While some types of stress can be reduced, stress itself is unavoidable. That being said, you can reduce the impact of stress on your health by utilizing stress management strategies that allow you to mitigate the effects of stress on your body.

Here, we'll take a look at the different ways stress can affect you physically, as well as steps you can take to manage stress in a way that positively contributes to your overall well-being.

The physiological effects of stress on the body

Our bodies are great at dealing with small doses of stress, but chronic stress and severe acute stress can both be physically taxing. In addition to mood changes, unmanaged stress can lead to both acute and chronic conditions that can make it difficult to get through the day.

How stress impacts immune function

When the body experiences stress, the brain releases cortisol, a hormone that's great for boosting immunity – in the short-term. When your body regularly releases cortisol due to chronic stress, or repeated acute stress events, you may experience inflammation that makes it harder for your body to fight illness.

Failure to manage stress levels can result in a number of immune system issues, including arthritis, lupus, psoriasis, fibromyalgia, and inflammatory bowel disease. Many people find that when their stress is left unmanaged, they turn to unhealthy coping mechanisms, such as drinking, smoking, and overeating. These issues can create more stress in the body, creating a dangerous spiral.

The link between stress and cardiovascular health

Research shows that chronic stress can lead to high blood pressure, which can increase the risk of stroke, heart attacks, and heart disease. A 2020 study showed that certain types of stress – including social isolation, marital stress, trauma, work stress, and childhood abuse – are more likely to contribute to an increased risk of a cardiovascular event than other types of stress.

Strategies for reducing stress in daily life

While it's impossible to avoid all stress and anxiety that comes with the pressures of day-to-day life, implementing strategies that work to control your stress levels can help you feel your best.

Incorporating mindfulness and relaxation techniques

Meditation, yoga, and mindfulness techniques can work to promote relaxation. There's no need to attend a yoga class or book a session with a meditation expert (unless you want to) – there are plenty of ways for you to reap the benefits of mindfulness when you're on a budget or have a tight schedule.

Using an app like Calm can provide you with guided meditations that you can easily listen to whenever you have a few minutes of downtime. In the mood to fit a quick yoga flow into your day? We love Yoga with Adriene's free, positive yoga videos that offer modifications that make it easy for yogis of all experience levels to enjoy the benefit of regular practice.

Establishing healthy boundaries and prioritizing self-care

Elevated stress over time can lead to burnout, which can make it difficult to work, enjoy relationships, and feel happy and healthy. While the idea of burnout is often work-related, it can also apply to romantic relationships, friendships, and family issues. Creating boundaries can feel difficult at first, but doing so allows you to say yes to what really matters (including your own self-care).

If you're dealing with an onslaught of work that's beyond your pay grade in the office, schedule a meeting to talk with your supervisor about the boundaries you need to set in order to avoid burnout. A similar approach can be taken with family and friends whose needs are pushing you to your limit. Having an honest, open conversation about your bandwidth and availability can help others understand that saying no to requests and invitations isn't about them – it's about you prioritizing your own needs.

Scheduling your self-care activities as appointments can help you to prioritize the activities that help you manage stress. Creating time in your calendar to enjoy a walk, cook a new healthy meal, or talk with a trusted friend can all help you lower your baseline stress levels so that you're better able to handle whatever life throws your way.

The role of exercise and physical activity in stress management

When you're feeling stressed and overwhelmed, exercise can feel like the last thing you want to add to your schedule. Making physical activity a regular part of your life, however, can help to lower chronic stress levels and better equip you to deal with acute stress.

The immediate physical stress of exercise can help teach your body how to work through tough situations, bolstering your stress management toolkit. Working out can also support your immune, digestive, and cardiovascular health, mitigating the negative effects of stress on these vital systems.

While going through a tough workout can be a great way to lower stress levels, even short bursts of movement can have health benefits. Going for a few ten minute walks throughout the day can be a time-effective way to enjoy the benefits of exercise without adding another item to your to-do list.

Nutrition and diet tips for stress reduction

Meeting your body's nutritional needs can ease the physical effects of stress. Eating regularly throughout the day can help to keep your blood sugar levels even, which can help to keep your body's response to stress under control. Cutting down on caffeine, adding high-fiber foods (like oatmeal, vegetables, and fruits) to your diet can also help boost your body's ability to withstand stress.

Evidation: Supporting your physical and emotional well-being

At Evidation, we use the data you provide to offer personalized insights, tips, and tricks that can benefit your well-being. Try implementing a few of the tips above to begin the process of building your stress management toolkit. Figuring out what works for you to manage stress levels can take some time, but it's well worth the effort. Stress management is a crucial part of a healthy life, and we're honored to help you feel your best. Learn more about how Evidation works and download the app today.

Stress management is vital to a happy, healthy life, but figuring out how to get stress under control is often easier said than done. According to a 2023 study by the American Psychological Association, Americans have recently shown increased rates of diagnoses for both chronic health conditions and mental health issues, both indicators of stress. While this information can be daunting, there are steps you can take to mitigate the effects of stress on your mind and body. At Evidation, our team is here to provide you with the personalized insights you need to get your stress under control. Here, we'll explore stress management techniques that you can use to feel your best.

Understanding stress and its effects on health

When you pay attention, you can feel the immediate effects of stress on your body. From the feeling of your shoulders tensing when you receive difficult news to the flip-flops you feel in your stomach before taking the floor for a presentation at work, stress affects both your mental and physical health.

Let's take a look at what happens to your body and brain when you're met with a stressor.

When your brain senses a stressful event, the eyes and/or the ears work together to send sensory information to the amygdala, a part of the brain that helps with processing emotions. The amygdala works to determine whether a threat is present. If danger is perceived, a distress signal is sent to the hypothalamus, an area of the brain that works as the director of many aspects of the nervous system, including involuntary functions like blood pressure, heartbeat, and breathing.

After the hypothalamus receives a distress call from the amygdala, the sympathetic nervous system – the part of the brain responsible for the fight-or-flight response – is activated. The hypothalamus sends a message to the adrenal glands, which introduce adrenaline into the bloodstream. Adrenaline increases heart rate, pulse rate, blood pressure, and respiration rate. Alertness is increased as the eyes and ears become more sensitive. Blood sugar and fats are used for energy during this process.

After the initial surge of hormones subsides, the hypothalamus, pituitary gland, and adrenal glands work together to activate the next phase of the stress response. If the brain continues to receive information that signals imminent danger, these organs work together to release cortisol, which allows the body to stay alert. After the threat has passed, the parasympathetic nervous system slows the stress response, allowing the body and brain's chemistry to return to normal.

When functioning properly, the body's stress response works to keep us safe. For many people, however, the brakes that are meant to stop the stress response don't work so well. This results in chronic, low-level stress that can cause a number of physical and mental health issues.

In addition to anxiety, depression, and other mental health conditions, above-average release of stress hormones can cause problems with blood pressure, and can lead to an elevated risk of heart attack and stroke. Since cortisol works to help the body access energy, constant chronic stress can result in increased hunger and build up of excess adipose (fat) tissue, leading to weight gain.

Thankfully, there are many steps you can take to lower your stress levels and reduce the effects that stress has on your health.

Practical stress management techniques for everyday life

The best stress management strategies are the ones that you'll actually remember to do. It can take some time to figure out what approach to stress management is the right fit for your needs. Implementing a few strategies to manage stress each week can help you determine what works well for you and what doesn't.

Leveraging technology for stress relief: Evidation's approach

At Evidation, our team is here to provide you with the personalized insights you need to thrive, no matter what level of stress you're dealing with in your life.

Our app works to use the health data that you choose to share, as well as the information you provide us regarding your health and your goals, to help you live your best life. We're excited to work with you and use our technology to help lower your stress levels, simply by working with the data you're already tracking.

Monitoring stress levels with Evidation's health app

At Evidation, we use the health data you choose to share to provide you with articles and action items that can help you meet your health goals. By pairing with more than 20 apps, including Fitbit, Withings, Garmin, Dexcom, Apple Health, and Google Fit, we make it easy for you to get the information you need to move your health forward. We're able to use your sleep, heart rate, breathing rate, and other data that you provide to help you understand your body's response to stress.

Personalized recommendations for stress reduction

Many of our Evidation Members benefit from our stress reduction and management recommendations. Let's take a look at some of the most effective techniques our members use for managing stress.

Prioritize sleep

When it seems like your to-do list is never going to end, it can be hard to figure out how to get more sleep – but doing so is essential to your well-being. Sleep doesn't just give you a break from the stressful thoughts that may be running through your head, it can also help you recover from stress more quickly.

As we discussed, your body may go into fight-or-flight mode during times of stress, releasing hormones that can be vital for survival in times of danger. Your body perceives sleep deprivation as another type of stress, which can result in the unnecessary continual release of stress hormones.

Getting a good night's sleep is often more easily said than done, especially if you're dealing with an acute stressor that's making it hard to relax. Some people find that sleep affects their stress by making it hard to stay asleep, while others may wake up too early and find it difficult to go back to sleep. While everyone has trouble sleeping from time to time, chronic insomnia (difficulty sleeping that lasts for a month or longer) can have negative effects on your health.

Try these tips to make the most of your sleep:

• Create the right environment for sleep. A cool, dark room is ideal for helping you get the rest you need.
• Develop an effective bedtime routine. Stepping away from screens for an hour or so before you go to bed can help your brain prepare for sleep. Taking a warm bath or shower before transitioning into your cooler bedroom can help your body temperature take the small dip it needs to ease into restful sleep.
• Consider cutting caffeine. For some, drinking coffee or tea late in the day can make it difficult to sleep at night. Consider lowering your caffeine intake, restricting caffeine to morning hours only, or eliminating caffeinated beverages if you're having trouble falling asleep.

Stay active

Exercise can work wonders for stress management. While it's ideal to shoot for 150 minutes of moderate-intensity exercise each week, shorter bursts of exercise can also help to support stress.

The benefits of getting active, even for short periods each day, include:

• Stress reduction. Your body is better able to mitigate the fight or flight response when it gets practice during periods of physical activity. The physical effects of stress – such as damage to your cardiovascular system and a lowered immune system – can also be mitigated through exercise.
• Endorphin boost. Endorphins are chemicals that help your brain and body feel relaxed and comfortable, and aerobic activity bumps up your brain's production of these feel-good hormones.
• Moving meditation. Fully focusing on your workout can give your brain a break from the stressors of the day. Many people find that repetitive motion – like swimming, walking, or jogging – can help clear the mind and reduce stress.

If you haven't worked out in a while, it's a good idea to talk with your doctor about what type of exercise is the right fit for you. This is also an important step if you have certain health conditions or have experienced joint or muscular injuries in the past.

Engage in relaxation techniques

If you're dealing with stress and anxiety management struggles, adding relaxation techniques into your day can provide you with the foundation you need to function optimally.

• Deep breathing is a simple practice that you can utilize anywhere, whether you're dealing with an acute stressor or you're simply working to lower your baseline stress levels. Many people find success with box breathing. To give it a try, breathe in for four seconds, hold your breath for four seconds, and then slowly release your breath over the next eight seconds. Repeat as necessary.
• Visualization is another helpful technique that can help your mind get a break from stress. While a licensed therapist or counselor can work with you to help you develop effective visualization techniques, you can also work on visualization on your own. First, you'll think about a place that feels relaxing to you. Then, you'll use as many senses as possible to fully immerse yourself in your visualization. Notice what you can see, feel, hear, tough, and smell.
• Meditation. There's more to meditation than simply sitting silently. Taking a few minutes to meditate can help you allow thoughts to flow freely through your mind, without having to pay attention to stressful or painful issues that arise. Focusing on a word, feeling, or your breathing can allow both your mind and body to get the break they need to handle stress effectively.

Practice time management

Avoiding burnout can be tough if you're in a stressful job or family situation, and using sound time management practices can help to ensure that you're finding the time necessary for self-care.

Just getting started with improving how you manage your time? Try these tips to get a good idea of how you can manage your time more effectively:

• Audit your time. It's easy to get to the end of the day and feel like you weren't able to get much accomplished, even though it felt like you never stopped moving or working. Conducting an audit of your time can help you find areas where you can utilize your time more wisely. Try to reserve judgment as you conduct your time audit. Simply take the information for what it is, and look for places where you can change your approach and use your time more effectively.
• Consider implementing the Eisenhower Matrix. While this tool sounds complicated, it's anything but. The Eisenhower Matrix involves splitting all of your tasks for the day into four quadrants: important and urgent, important but not urgent, urgent but not important, and not important and not urgent. Organizing your daily tasks this way can provide you with a simple visual that can help to effectively plan your day.
• Chunk your time. The Pomodoro method is a popular time management technique that can be used to help you stay on track as you work through work and personal tasks. You'll need a timer (your cell phone works). Work for a 25-minute interval, then take a 5-minute break. After you go through this cycle four times, you'll take a 15-30 minute break to refocus. Many people find that this method of working helps to ease mental fatigue and boost concentration.

At Evidation, we're here to help you live your best life

Stress is unavoidable, and having the right coping strategies in your stress management tool kit can help you live your best life. At Evidation, our app offers valuable tools to help you track your stress levels and receive valuable insights that help you manage your stress, instead of letting your stress manage you. Empower yourself by downloading our app today.

While many people work to reduce the amount of belly fat they have because they don't like the effect it has on their appearance, the negative effect of excess belly fat goes beyond what we see in the mirror. Carrying excess body fat can have many serious health consequences.

If you have excess belly fat, there are plenty of options to help. Taking a holistic approach that incorporates both diet and lifestyle changes, as well as setting realistic goals can help you move toward becoming your healthiest self. Using your health data trackers (such as your smartwatch, fitness apps, nutrition apps, etc.) can help provide you with information that lets you know whether you're moving toward your goals. At Evidation, we're here to help! With your permission, we'll analyze your health data to provide you with personalized insights that can help you improve your overall wellness.

Here, we'll explore why belly fat is so dangerous and take a look at some of the options you have to make positive changes that can help reduce the amount of belly fat you're carrying.

Understanding belly fat: Causes and health implications

In order to understand why excess belly fat is so dangerous, it's important to understand the difference between visceral (belly) fat and subcutaneous fat, which lies just beneath the surface of the skin and can be easily pinched. Visceral fat settles deep in the body, surrounding both abdominal organs and the heart. The fat cells in this area secrete cytokines, chemicals that can cause endocrine and cardiovascular issues.

Excess subcutaneous fat poses far fewer health risks than excess visceral fat. Research shows that too much belly fat is associated with a higher likelihood of developing heart disease. People with higher levels of visceral fat are also more likely to develop asthma, dementia, and certain types of cancer.

The best way to understand the amount of belly fat you're carrying is to have a CT scan or MRI performed in a doctor's office, but there are simpler ways to understand whether you're at risk for conditions associated with excess visceral fat.

Some ways to understand whether you're likely to be carrying excess visceral fat include:

• Be aware of your body type. People who have "apple" body shapes (tend to carry most of their weight in their abdomen) are more likely to have excess visceral fat than people who are "pear" shaped (tend to carry their weight in their hips and thighs).
• Keep tabs. Measuring your belly regularly (at the level of your belly button – not at the smallest part of your waist) can help you understand whether you're carrying too much visceral fat. Generally, a waist measurement of more than 35 inches in women or 40 inches in men indicates that an unhealthy level of visceral fat may be present. If you have a large body size, it can be helpful to simply keep track of your waist measurement so that you can know whether your waist is getting larger over time.
• Use the height-to-waist ratio. Some medical professionals prefer using this method to gain insight into the amount of visceral fat a person is carrying. To calculate your height to waist ratio, take the circumference of your waist in inches and divide it by your height in inches. A healthy ratio is 0.5 or below in both men and women.

Dietary strategies for losing belly fat: Nutrition tips and meal planning

Visceral fat accumulates when we eat more calories than we burn. Creating a healthy nutrition plan is a smart first step to help you win the war against visceral fat.

Your breakfast can go a long way in helping you reduce belly fat. Some registered dietitian-recommended breakfast options that can help blast visceral fat include avocado toast topped with an egg, oatmeal with nuts and fruit, or a fruit salad packed with fiber-loaded produce like berries, bananas, and kiwi.

Enjoying a balanced lunch and dinner is also key in helping your body burn visceral fat. Being sure you're getting enough iron and plenty of fiber can help to slim your belly. Incorporating foods like pumpkin seeds, kidney beans, avocado, kale, beef, lamb, squash, and navy beans into your lunches and dinners can give your body the support it needs to burn away belly fat.

The effect of exercise on belly fat

Whether you're trying to lose belly fat or simply want to feel your best, regular exercise is an important part of a healthy lifestyle. When you exercise and stick to a nutrition plan that's right for your body, research shows that you can burn existing visceral fat or prevent it from growing in the first place. Both strength training and aerobic workouts can help to reduce belly fat.

An important note: while crunches, planks, and other abdominal workouts can strengthen your core muscles, it's not possible to spot-reduce fat. These exercises can be a healthy part of any exercise program, but hyper-focusing on abdominal exercises during your workout won't make you lose belly fat faster.

Stress management techniques: Addressing cortisol levels and its impact on belly fat

When our bodies experience stress, the adrenal glands release a hormone called cortisol. This is a part of your body's natural fight or flight response. Cortisol slows down certain body processes, so you can focus all of your energy on responding to the threat at hand.

Cortisol is helpful in the short-term, but constant cortisol release due to prolonged stress can have negative health effects, including an increase in blood pressure and visceral fat. Today's high-pressure, ever-changing world can make it tough to slow the release of cortisol.

Stress management is a key part of any healthy lifestyle, and it can be especially important if you're working to reduce the amount of visceral fat in your body. When you practice stress management strategies, you can support your body's ability to reduce cortisol levels, which may help you lose dangerous visceral fat.

Helpful stress management tools can include:

• Yoga
• Meditation
• Exercise
• Spending time with a pet, friends, or family
• Journaling
• Mindfulness activities (like grounding)

If you're struggling to manage stress on your own, it's important to reach out to a counselor or therapist. Doing so is not a sign of weakness–it's a sign of strength and power to ask for help to feel your best.

Importance of sleep for fat loss: Tips for optimizing sleep quality

Researchers are still working to fully understand the connection between sleep and weight. Research has shown that in recent years, Americans have gotten less high-quality sleep. During the same years, Americans tended to report higher body weights, leading researchers to want to know more about the connection between sleep and weight.

Research suggests that people who get the right amount of high-quality sleep are more likely to have a healthy body weight than those who do not get high-quality sleep. While this relationship is still being studied, some research shows that a lack of sleep is linked to an increase in ghrelin (a brain chemical that causes the body to experience the feeling of hunger) and a decrease in leptin (a brain chemical that causes the body to experience the feeling of being full).

There are several simple steps you can take to make it easier for you to get the rest that you need, including:

• Set a bedtime routine and stick to it. Going to bed and waking up at about the same time can help fight fatigue.
• Put screens away. An hour or two before it's time to bed, shift away from TV, computers, and your phone. Take the time to unwind, read a book, enjoy hobbies, or spend time with family instead of staring at a screen.
• Exercise. Physical activity can help you fall asleep more easily and provide you with high-quality rest. You may need to think about working out earlier in the day if exercise in the evening gives you an energy boost.
• Stay away from alcohol. While it may be easy to fall asleep after a drink or two, you likely won't get the rest that you need to feel your best. In the event that you do have a drink in the evening, be sure to drink at least an equal amount of water to keep your body hydrated as you rest.

Role of hydration in reducing belly fat: Hydration tips and its effect on metabolism

Drinking water can help your body burn fat in several ways. Research shows that getting enough water can boost the metabolism by stimulating thermogenesis–the process by which the body produces heat. When you drink water, your body has to use energy to warm the water to your body temperature. That being said, this effect isn't likely to make a big difference when it comes to the number you see on the scale, but there are several other reasons why getting enough water can help you reduce fat and achieve a healthy weight.

Staying hydrated boosts the impact of exercise. When your body is dehydrated, our muscle cells break down, making workouts less effective. Drinking enough water also makes it easier for your body to release heat through sweat, allowing you to feel more comfortable during your workouts.

The general rule of thumb to follow when it comes to hydration is to drink half of your body weight in ounces each day, and more if you're working out, spending time in hot weather, or are pregnant or breastfeeding. It can be tough to keep track of how much you're drinking each day. Using a tracker on your phone or smart watch can help you be sure you're getting the water that you need. When you sync your tracker with Evidation, we'll be able to provide you with tips and tricks to ensure that you're meeting your daily health goals.

Tracking fat loss progress with Evidation: Utilizing the app's features for monitoring changes in body composition

When you're working toward weight loss, it can be motivating to see that your hard work is paying off. While we can't help you track your exact loss of belly fat, we can help you track things like sleep patterns, exercise, and mood so you can get a holistic picture of your health and how it relates to your weight loss journey. As we analyze your progress, we'll be able to offer personalized articles, tips, and insights that can help you take the steps necessary to continue moving in the right direction.

Incorporating lifestyle changes: Sustainable habits for long-term fat loss success

It can be hard to figure out how to make habits stand the test of time. Developing strategies to keep you on track even after motivation and willpower begin to fade can help you maintain the habits that effectively help you burn belly fat.

Some tips to help your habits stand strong over time include:

• Be realistic. Your habits should be achievable. Choosing habits that offer some flexibility (for example, working out four days each week instead of committing to spending two hours in the gym every day, no matter what) can help you stay on track, even when life gets in the way.
• Get your family on board. If you're concerned about how belly fat is affecting your health, talk with your family about the lifestyle changes that you want to make to feel your best. Their support can help you stay on track, and they may even be inspired by your influence and start their own health journey.
• Make appointments with yourself. You wouldn't cancel an important appointment with your doctor, and it's important that you treat yourself with the same respect. Scheduling time to exercise, meal prep, cook, and de-stress can help you remember to make your well-being a priority.

Evidation: Here to support every step of your wellness journey

At Evidation, we're here to help you move toward your healthiest, happiest life. If you're searching for the best way to lose belly fat, we're glad that you found us, and we're excited to provide you with the insights and information you need to move forward in your health journey. Learn more about how Evidation works here, and download the app today–we're excited for you!

The old adage "you are what you eat" almost sounds trite in the modern era. It seems there's a supplement or powdered version of many of the healthiest foods, and that isn't a bad thing. But food itself is perhaps the most powerful medicine. Even the best supplements can’t replace food for good health. 

Filling our plates with high-quality proteins, vegetables, fruits, and other whole foods gives us a delicious and exciting eating plan. Also, the most healthy cuisine helps promote good health and even prevents chronic diseases.

Let's do a deep dive into the top seven foods that help improve our overall health.

1. Leafy green vegetables: Powerhouses of nutrients

When we use the word "powerhouse," we're not exaggerating. The Centers for Disease Control (CDC) considers leafy greens to be powerhouse vegetables because of how nutrient-dense they are.

Antioxidant-rich leafy greens are loaded with vitamins, minerals, fiber, and folate. Also, the compounds found in dark green leafy veggies may inhibit the growth of some types of cancer, including skin, breast, stomach, and lung cancer. The folate found in these greens may even decrease pancreatic cancer risk, while the fiber reduces a person's risk of developing colorectal cancer.

Add any of these delicious greens to your diet for both flavor and health benefits.

Kale

One cup of kale has about 68% of your daily requirement of vitamin K. Kale is also rich in manganese, riboflavin, vitamin A, vitamin C, and calcium.

Swiss chard

Chard is closely related to beetroot. Swiss chard has a thick stalk and large green leaves. The nutty, earthy flavor makes these greens ideal for sauteing in dishes such as stir fry or pasta. In addition to the nutrients found in other types of greens, chard is a rich source of iron.

Arugula

In the grocery store, you'll sometimes see arugula called rocket greens. These greens have a somewhat peppery taste, and they're delicious in salads. You can also use them to garnish pasta and on pizza. Arugula is rich in vitamins C, K, and A. These greens are also a great source of folate, calcium, and potassium.

Spinach

Like other types of dark greens, spinach has high chlorophyll levels, making it loaded with antioxidants. Spinach is also an excellent source of vitamin K, which helps with wound healing.

Collard greens

Collards are closely related to broccoli and cabbage, but the green leaves are what the plant is most known for. Enjoy collard greens for their many vitamins and nutrients, including vitamin K, protein, calcium, vitamins A and C, potassium, and magnesium.

2. Berries: Antioxidant-rich foods

Berries are soft, small fruits that come in a variety of beautiful colors. Depending on their ripeness and variety, they may be sour or sweet in taste. While berries are often used to make jams and jellies, they're also terrific when served raw or used in recipes.

Blueberries

As an excellent source of vitamin K, blueberries may improve heart health by enhancing artery function, reducing oxidative stress, and lowering LDL cholesterol. Additionally, blueberries lower diabetes risk, and one study shows that these tasty little berries may slow cognitive decline.

Raspberries

Raspberries are an excellent fiber source, and you'll often see them used in desserts. One thing that makes raspberries unique is they contain ellagitannins, which are antioxidant polyphenols that may help reduce oxidative stress.

In terms of other health benefits, raspberries play a role in reducing the risk of heart disease, including blood cholesterol and blood pressure. Also notable, raspberries may reduce inflammation in people living with metabolic syndrome.

Other delicious berries include cranberries, bilberries, goji berries, acai berries, and strawberries.

3. Fatty fish: Omega-3 fatty acids for heart health

Fish and seafood are both nutritious and healthy, with fatty fish being rich in iodine and omega-3 fatty acids. When we eat oily fish, it can boost our brain health and heart health, according to extensive research.

• Sardines: For a quick and easy omega-3 fatty acids source, pop open a can of sardines. The bonus is you'll also enjoy lots of calcium because of the edible bones found in canned sardines. Be sure to choose water-packed sardines instead of sardines packed in oil.
• Salmon: Salmon is a rich source of vitamin D, and it's also a great way to get more protein into your diet.
• Tuna: Tuna is another easy fish source because it's available canned in almost every grocery store. Look for responsibly-sourced varieties that are low in mercury.
• Trout: For a fish low in calories, consider fresh-water trout. Trout is delicious when seared or pan-fried.

4. Whole grains: Fiber-rich staples for digestive health

Whole grains give our bodies healthy carbohydrates and help with digestive health. Also, whole grains provide fuel and fiber for our bodies, in addition to having a variety of micronutrients such as B vitamins. Add some of these grains to your healthy eating plan.

Wheat germ

Essentially, wheat germ is the embryo of a seed and it grows into a wheat plant. When cereal goes through the refining process, the bran content and wheat germ are often removed. For this reason, wheat germ is a byproduct of the milling process.

Nevertheless, whole grain products still have bran and wheat germ. Wheat germ is high in all of these vital nutrients:

• Vitamin E
• Fiber
• Thiamin
• Folic acid
• Magnesium
• Zinc
• Fatty alcohols
• Phosphorus
• Essential fatty acids

Brown rice

In much of the world's population, rice is one of the primary food staples. When choosing rice, go with brown rice, which is more nutritious than its white rice counterparts. Brown rice has good amounts of vitamin B1, fiber, and magnesium.

Oatmeal

As a popular breakfast food, most of us have been enjoying oatmeal for years. Besides being a warm, comforting breakfast dish, oat bran or rolled oats help reduce cardiovascular risk factors and lower cholesterol levels. As a water-soluble fiber, oats help stabilize blood glucose levels and slow down the digestive process.

Adding oats to your diet will give you a good dose of potassium and folate. Opt for steel-cut or coarse oats for even more fiber.

Quinoa

Quinoa is actually an herbaceous plant, but we're including it in this list because it cooks like a grain and has much of the same nutrient profile. As it turns out, quinoa is higher in fiber than grains such as brown rice.

Quinoa is a rich protein source, containing all the nine essential amino acids. With quinoa, you get the same satiety and energy you would normally get from eating meat. The bonus is that it has none of the cholesterol or fat.

5. Nuts and seeds: Healthy fats and protein sources

Nuts and seeds are high in unsaturated fat, but they also might help lower the risk of various health issues, including some types of cancer. Additionally, if you're looking for satisfying foods good for heart health, seeds and nuts will add a delicious crunch and flavor to your diet.

Equally important, nuts are one of nature's ultimate fast foods because you can enjoy them with nearly no preparation. Nuts and seeds are also versatile and can be added to salads, side dishes, and even desserts. Top a side salad with crunchy sesame seeds, sliver almonds into green beans, or add chopped walnuts to a chicken salad.

Almonds

This popular nut is rich in antioxidants, vitamin E, fiber, and magnesium. Plus, a 2021 review discovered that these nuts might also support gut microbiota, contribute to weight loss, improve cognitive thinking, prevent skin aging, and manage heart rate.

Macadamia nuts

When you crave a treat, bake up a batch of white chocolate chip and macadamia nut cookies. Macadamia nuts are lower in omega-6 fatty acids and higher in monounsaturated fats than most other nut varieties.

Brazil nuts

Buttery brazil nuts are rich in nutrients that support thyroid function. They're also an excellent source of selenium, protein, and healthy carbohydrates.

Walnuts

Delicious when paired with salads or feta cheese, walnuts are rich in fiber and contain various other minerals and vitamins.

Chia seeds

A single one-ounce serving of chia seeds adds 11 grams of fiber to your daily intake. You'll also be pleased to know chia seeds are also high in manganese, magnesium, and calcium.

6. Yogurt and fermented foods: Probiotics for gut health

In our digestive tracts, about 100 trillion microorganisms and bacteria thrive and help us have better gut health. Probiotics might also be helpful for irritable bowel syndrome, hay fever, diarrhea, periodontal (gum) disease, and infant colic. The best shortcut to better gut health is to eat naturally fermented foods high in probiotics.

One thing to keep in mind is not all fermented foods contain the probiotics we need for gut health. For example, many pickles are made using vinegar instead of via a natural fermentation process with live organisms. For this reason, these products don't have probiotics. Instead, make sure the label states "naturally fermented." The most classic and well-known example of a high-probiotic food is yogurt, but there are several other types of fermented foods.

Yogurt

To make yogurt, food manufacturers and home cooks ferment milk. A study by Nutrition Reviews in 2021 shows that there are links between yogurt consumption and reduced risk of colorectal cancers, breast cancers, and type 2 diabetes. When shopping for yogurt, skip past the high-sugar varieties and look for yogurt with the label "live and active cultures."

If you prefer a drinkable yogurt, consider kefir, which is not just full of probiotics but also has been shown to have an impact on cardiovascular disease, immunity, diabetes, and neurological disorders.

Sauerkraut

This classic German food is delicious on a hot dog or simmered with sausage, but sauerkraut also delivers a healthy dose of fiber and probiotics. The microbiome in sauerkraut grows rapidly during the cabbage's fermentation process. Best of all, these colonies of bacteria stay stable when the sauerkraut is packaged for sale commercially.

Kimchi

Is spicy food good for health? If you enjoy spicy food, consider kimchi, a spicy Korean dish made with vegetables that includes fermented cabbage. A review in 2018 in the Journal of Nutrition Health found eating kimchi has many benefits, such as lowering blood lipid levels, along with reducing inflammation and blood pressure.

Tempeh

Tempeh is similar to tofu, but it's made with soybeans that have been naturally fermented. Also, tempeh has a nutty flavor and firmer texture than tofu. A bonus to consuming tempeh is that it's a complete vegetarian protein source.

Additionally, Comprehensive Reviews in Food Science and Food Safety reviewed tempeh in 2021. This review revealed that tempeh may offer benefits for cognitive function, lung health, and gut health. In the same review, tempeh was shown to have an impact on these:

• Gut health
• Cardiovascular health
• Lung health
• Cancer
• Bone health
• Liver health
• Type 2 diabetes

Kombucha

Maybe you're already stuffed from eating the delicious foods on this list. Well, you can still get your probiotics in by enjoying a delicious glass of kombucha. Kombucha is a fermented, effervescent tea with a nice tangy flavor. The journal Nuritients determined in 2019 that kombucha is full of antioxidants along with the good bacteria in the beverage.

7. Colorful fruits and vegetables: Nutrient-dense options for overall wellness

The benefits of fruits and vegetables are well-documented, but which ones give you the most bang for your nutritional buck? Let's dive in and find out.

Vegetables

In terms of calories and fat, vegetables are one of your best options for a concentrated nutrient source. Include any of these for a wide variety of vitamins and nutrients:

• Peppers: All peppers are loaded with vitamin C and antioxidants, and bell peppers are a sweet variety that lends itself well to recipes.
• Asparagus: Asparagus is a bit of a luxury in the vegetable world. This veggie is low in carbs and rich in beneficial vitamin K.
• Broccoli: A cruciferous vegetable with lots of fiber, broccoli can be served cooked or raw.
• Cauliflower: Another cruciferous veggie, cauliflower is delicious when roasted or served raw with creamy dips.
• Carrots: One of the more nutritional root vegetables, carrots are high in carotene, which is good for your eyes.
• Cucumbers: Because of the high water content, cucumbers are known for being cooling vegetables to enjoy when you need some hydration.

For other nutritious veggies, go with brussel sprouts, celery, cabbage, leeks, eggplant, squash, and artichokes.

Fruits

Most fruits are sweet and nutritious. Best of all, you can incorporate them into your daily diet because they require almost no preparation. Try these for optimal nutritional benefits:

• Avocados: Unlike most fruits, avocados are chock-full of healthy fat. They're also not sweet. Indulge in a creamy avocado for its fiber, vitamin C, and potassium.
• Apples: Does an apple a day keep the doctor away? The old adage may or may not be true, but there's no question that apples are super nutritious. Apples are filling, and they're an excellent source of antioxidants, vitamin C, and fiber when you're hungry between meals.
• Bananas: These sweet tropical fruits are known for being high in potassium. Bananas also have lots of fiber and vitamin B6.
• Oranges: Citrus fruits such as oranges and grapefruits are known for being high in vitamin C.

Other healthy fruits include grapes, kiwis, mangoes, lemons, peaches, pineapples, pears, and plums.

Conclusion

Adding these seven types of healthy foods to your diet will give you a delicious meal plan full of nutrient-rich foods that are also important tools for your overall health. Consider experimenting with these foods to create healthy recipes.

With Evidation, you're empowered to make the most informed decisions about your diet and overall well-being. Give Evidation a try today by downloading the app and getting started on your journey to better health.

You may already understand the importance of lifestyle when it comes to your well-being, but it can be tough to know exactly how to add healthy habits into your day-to-day life. Thankfully, making small, sustainable changes over time can be all that you need to take your wellness to the next level.

Here, we'll explore the adjustments you can make to your daily life to incorporate healthy habits that actually stick.

Examine your mindset

Getting your mind right before beginning the process of implementing new habits is an important first step in ensuring your new lifestyle can stand the test of time. Many of us have tried to develop healthier habits, only to stumble as soon as the first roadblock occurs. Thankfully, it doesn't have to be this way. Getting honest with yourself about how you'll stay on track when things get tough and why you want to make a change can give your new healthy habits a serious boost of staying power.

A few questions to ask yourself to help you get in the right frame of mind for sustainable change:

Why do I want to change my habits?

Understanding your why is key when making a lifestyle change. Being as specific as possible can help. If you want to increase the years in your life and the life in your years, want to be able to be active with your children, or simply want to have the energy that it takes to make it through a busy day at work, knowing the reasoning behind your habit changes can help keep you moving forward after the newness of your lifestyle change begins to wear off.

How do I want to feel at the end of each day?

Reminding yourself how you want to feel when the day comes to a close can help keep you motivated toward sticking to your new habits. Perhaps you want to feel tired and ready to rest, especially if you deal with insomnia or nighttime anxiety that keeps you awake. Perhaps you want to feel excited for the morning ahead, motivated by a goal that you're working towards. Remembering how you want to feel when the day is over can help you stick to your habits, one day at a time.

Are there any health metrics I'd like to change?

Whether you use a health tracker or you rely on the labs your doctor recommends in order to understand your health metrics, changes in your lifestyle can help boost your health in the right direction. For example, if you're working to lower your cholesterol, you may find it easier to stick to a nutrition and exercise plan with your goal in mind. If you're working to improve your heart health metrics, you may find that you're more motivated to engage in physical activity.

How will I continue to follow through with my habits even on days when my motivation is low, or when life gets in the way?

Setting a plan in place for how you'll keep yourself going when times get tough is key for sticking to your new habits. Giving yourself room for tough days can help—for example, committing to exercise four times each week instead of every day can help you make adjustments when necessary.

Now, let's dig into some sustainable tips you can put to use today to help you start improving your daily habits.

Set realistic and achievable goals

Having big goals—like running a marathon, competing in a triathlon, or climbing a mountain—is fantastic, and can be motivating. That being said, it's important to have smaller, achievable goals that will keep you focused and moving.

If you want to run a marathon but are lacing up your running shoes for the first time, it can make more sense to work toward running for 15 minutes without a break instead of diving head-first into a marathon training plan. As you meet smaller goals, you'll then be able to take the next step toward meeting your big goals.

Prioritize self-care activities

Self-care isn't just about relaxing on the couch or getting a pedicure (although there's nothing wrong with either of those activities!). It's also about keeping up with check-ups and dental screenings whenever possible, having tough conversations when necessary, ensuring that your home is a welcoming environment, and feeding your body the nutritious, filling foods that it needs to thrive.

Taking 30 minutes each day for self-care can help you continue to work toward your healthy habits, one day at a time. Many people find it helpful to make an appointment for self-care in a planner, treating it with the same seriousness as they'd treat any other appointment.

Incorporate regular exercise into your daily routine

Making small changes to boost the amount of physical activity you get in your day can go a long way in helping to boost your wellness. While setting time aside for full workouts can be helpful, there are other ways that you can sneak some extra steps into your day, including:

• Taking the stairs instead of using the elevator whenever possible.
• Choosing a parking space a block or two away from your destination.
• Taking 10 minutes of your lunch break to go for a quick stroll around the block.
• Playing tag with your children or chasing your pet outdoors.
• Setting up walking meetings with co-workers instead of sit-down or virtual meetings.

Build strong social support networks

Connection and community are key to well-being. In today's digitized world, many people go days—or even weeks—without face-to-face interactions with others. Making a point to spend time with other people in the real world can help to support your health and well-being.

Being a part of a community can help you feel the support necessary to manage stress, stay accountable to commitments, and reduce feelings of isolation. Research shows that people who feel connected to their communities are more likely to eat a nutritious diet, exercise regularly, and have lower blood pressure.

Not sure how to start engaging with your community? You're not alone. The pandemic has left many feeling isolated and unsure of how to connect. Some ideas to get in touch with others in your area include:

• Sign up for a class in your area of interest, such as an adult dance class, exercise class, or lifelong learner class at your local university.
• Join a book or board game club at your community's library.
• Engage with a group of like-minded people at your place of worship.

If you aren't able to meet with others face-to-face, digital connections still provide some benefits. Setting up a weekly video call with friends can be a fun way to talk with others, as can participating in online groups and forums with people who share your interests.

Practice mindfulness and stress management techniques

Meditation, mindfulness, and other stress management techniques can all help you work toward a healthier lifestyle. Stress is a natural and unavoidable part of life, but chronic stress can take a toll on your well-being.

Simple ways to incorporate mindfulness and stress management into your daily life include:

• Spend time in nature. Whether you get a chance to eat lunch outdoors or go for a hike on the weekend, getting time away from the noise of daily life by immersing yourself in nature can help to reduce stress levels.
• Consider meditation. Spending a few minutes each day working through a guided meditation can provide both physical and mental health benefits, including stress reduction, lowered levels of anxiety, a longer attention span, and improved sleep.
• Keep a gratitude journal. Taking a few moments each day to focus on what you're thankful for can help to orient your mind to focus on the positive.

Cultivate healthy eating habits

A full dietary overhaul can feel overwhelming, and isn't always sustainable. Instead of changing everything about the way you eat, finding small ways to add extra nutrition to your day can go a long way in helping you feel your best.

Aiming for at least two and a half servings of vegetables each day is ideal, but it's OK to start small. Adding a single serving of veggies to your day is a solid step up from eating no veggies at all. A side salad with dinner, carrot and celery sticks for a snack, or adding a veggie-loaded soup to your lunch can all help boost your nutrient intake.

Adopt the Japanese principle of hara hachi bu, which means eating until you're 80% full. Those of us who were told to clean our plates while growing up often struggle to know when to stop eating. Checking in with yourself regularly over the course of your meal can help you understand how to feel satisfied without feeling stuffed.

Establish a consistent sleep schedule

Keeping a solid sleep schedule can help you maintain great sleep hygiene. Going to sleep at the same time and waking up at the same time each day can work to support a healthy immune system and keep you feeling your best.

Establishing a solid nighttime routine—including taking a few minutes to unwind—can help support healthy sleep hygiene. Experts recommend avoiding screens as much as possible for the hour before you go to sleep, as well as turning down the thermostat in your room to around 65 degrees.

Embrace work-life balance strategies

In today's always-available world, it can be tough to step away from work, but doing so is imperative for your physical and mental well-being. For many people, working from home in a post-pandemic world has made it even more difficult to separate work life and home life. Establishing boundaries can be tough, but it's important to separate your work life and your personal life so you can have the time you need to relax and reset. Taking small steps can work to help you move forward with creating a hard line between your work self and your off-the-clock self.

Try these tips to begin the process of creating a separation from work:

• Set a start and end time, and stick to it. If you receive requests toward the end of your work day, let your supervisor know that you'll need to tackle the requests at the start of the following work day.
• Set boundaries on digital communication platforms. If your workplace uses a digital communication system like Slack or Teams, set your status to away or unavailable when you log off for the day.
• If possible, use separate devices for your work and your personal life. At the end of your work day, set your device on its charger in an out-of-the way location.

Use technology in your favor

You already use technology regularly throughout the day, and it's smart to make your phone, smartwatch, and other devices work for you. At Evidation, we put your health data to work, analyzing your activity level, stress level, nutrition, and more to create the personalized insights necessary to help you feel your best. Click here to learn more and download the app today.

The bottom line: you don't need to make huge changes to start the path toward feeling your best. Implementing one or two small changes each week can allow you to build a life of sustainable healthy habits that allow you to thrive.

Sleep struggles are very common; we’re living in trying times, and many of us bring home stress from work, school, and various social environments.

Maybe you work nights and struggle to catch up on sleep during the day, or you never seem to be able to fall asleep easily, even when your body and mind are exhausted.

Irregular sleep patterns can be detrimental to our overall well-being; sleep deficiency can lead to mental health problems, including brain fog, emotional management, focus, learning, memory, and more. Physically, a consistent lack of quality sleep can lead to many chronic health issues and an increased risk of disease.

You may be aware that your sleep schedule needs help, but where do you begin? Evidation is here to help! Evidation offers valuable insights and information relating to sleep habits, empowering individuals to optimize their sleep routines based on personalized data. Want to learn how to fix your sleep cycle with Evidation? Keep reading!

Understanding sleep

Before you can improve your sleep habits, it’s important to know what you should strive for regarding sleep duration and quality.

Most adults need between 7 and 9 hours of sleep each night so the body can rest, restore, and recover. While you sleep, your body moves through four sleep cycles; each has a unique purpose that aids in recovery and replenishment.

If you’re consistently getting less than 7 or 8 hours of sleep each night, you may experience various physical and mental side effects. The risks of sleeping less than what is recommended by sleep experts can be detrimental to your overall health.

Many factors in our daily lives can impact how well we sleep. These include stress, anxiety, health conditions, sleep environments, and our normal sleep habits. If any of these factors are present in your life, they may disrupt your sleep schedule.

Failing to prioritize and improve your sleep schedule can have negative impacts on both your physical and mental health and overall well-being. But not to worry — we’ve put together some tried and true tips and strategies on how to sleep better by making minor adjustments to your lifestyle and being intentional about sleep.

Let’s dive right in!

How to improve your sleep schedule

How can you tell if you need to improve your sleep schedule? If you regularly wake up feeling tired or groggy and often feel like you need a nap during the day, these are typical signs of low-quality sleep.

If your sleep schedule could use improvements, there are many tips, strategies, and habits you can implement in your daily life to make positive changes. Let’s discuss those here.

Limit screen time

We often hear that we should avoid mobile devices, TV, and tablets before bed — but why is that, exactly? The blue light emitted by smartphones can disrupt the circadian rhythm (your biological clock), which runs on a 24-hour cycle. When this cycle is disrupted, you may struggle to fall asleep even if your body and your mind are tired.

Exposure to blue light also suppresses the body’s secretion of serotonin, which plays a critical role in the circadian rhythm. Blue light tricks the brain into thinking it’s still daytime, so it tries to stay awake longer, rather than winding down. Most research shows that avoiding blue light for two to three hours before bedtime is ideal to avoid disrupting your body’s natural biological clock and to ensure you get the sleep you need.

Use technology to your advantage

In order to improve your sleep patterns, it’s important to understand them first. Many apps can help you understand your sleep patterns by monitoring how often you wake up at night, when you have interrupted sleep, how long you’re in a deep sleep cycle, or when you are tossing and turning.

Sleep trackers using the speaker and microphone on your smartphone can detect what time you fell asleep and when you woke up, which can provide insight into why you may be more tired some mornings, based on how long and how well you slept.

With Evidation, individuals can gain access to valuable information about their sleep patterns and quality of sleep to make changes as they see fit. Based on the personalized insights provided within the app, members can feel empowered to build healthy sleep habits to improve their wellness.

Incorporate regular exercise

Studies show a direct correlation between exercise and the quality of sleep, depending on how often an individual may exercise. Consistency is key when it comes to physical exercise. You don’t have to over-exert yourself; try to commit to getting some sort of cardio three to four times a week.

Sticking to an exercise plan that works for your lifestyle and goals centers on finding workouts you enjoy doing. Make the effort to find the activities you enjoy, whether it’s walking, biking, swimming, Pilates, or any other form of exercise.

Any form of exercise will raise your heart rate, stimulating the processes within the body and the brain that contribute to better sleep. When done consistently enough, exercise can also help decrease the risk of insomnia in some people.

There’s a reason a consistent workout schedule is highly recommended by healthcare professionals, doctors, scientists, and researchers across the board. The benefits of physical exercise on the human body and mind are undeniable.

From improving mental wellness, helping with sleep, promoting brain health, and reducing the risk of disease, building healthy habits around exercise will benefit your life in many ways.

Reduce anxiety

Anxiety can take a serious toll on the quality of sleep you get each night. Whether you have an anxiety disorder or you’re feeling stressed about something in particular, the amount of sleep (and the quality) directly impacts your ability to function.

Anxiety related to sleep can be a vicious cycle — when you’re feeling anxious about something, it can be more difficult to sleep. In turn, the less rest you get, the more anxious you may feel. Then, you may experience anxiety about how much sleep you’re getting, which will only exacerbate your symptoms. It can be overwhelming to get sleep anxiety under control, but there are a few things you can do to combat anxious feelings and general anxiety in your life.

Here’s how you can reduce anxiety and improve sleep:

• Exercise regularly
• Eat a healthy diet
• Reduce or avoid caffeine consumption
• Establish a healthy nighttime routine

Establish a bedtime routine

A bedtime routine can involve much more than brushing your teeth, using the restroom, and getting into bed. Bedtime routines train the brain through consistent habits that it needs to wind down, as sleep is on the horizon. Looking for some guidance and ideas on what a bedtime routine should look like? Here’s what we have in mind.

About 30 minutes to one hour before bedtime, try any (or all!) of the following:

• Put away all electronics (even earlier, if possible)
• Perform relaxation techniques like meditation or breathing exercises
• Read a book
• Drink herbal tea
• Stretch your body
• Take a bath

Create a sleep sanctuary

A sleep sanctuary is a calm, quiet place where sleep is easy to come by. Keep your bedroom at a cool 68 degrees, dim the lights for optimal sleep, and close the curtains. Some people enjoy using a diffuser with calming scents like lavender to help them wind down. Calm your mind in the bedroom by cleaning up any messes, putting laundry away, and straightening up so you aren’t distracted by what needs to be done once you get in bed.

Creating a sleep sanctuary takes time and effort, and it can be a part of your bedtime routine, as well. By taking extra care to create an environment that is calming and welcoming, you will fall asleep faster and wake up ready to take on the day with a clear mind.

Try sleep supplements

With the guidance of your healthcare provider, exploring sleep supplements and medications can significantly improve your quality of sleep over time.

You may have read about magnesium and its many benefits for the body; from blood sugar regulation to boosting moods, this mineral is commonly used to improve mental and physical health. Did you know magnesium can also improve your sleep schedule?

Scientists don’t have concrete answers (yet) as to why magnesium can be used as a natural sleep aid. Research indicates it may be due to magnesium’s muscle relaxant qualities, along with its ability to lower cortisol levels, the stress hormone.

Another sleep supplement worth exploring is melatonin. The body naturally produces melatonin on its own, and it is known to promote sleep. If you experience occasional insomnia, melatonin supplements can help in short-term settings to get you back on track with consistent, quality sleep.

Always be sure to speak with your doctor about trying new supplements or medications to aid and improve your sleep routine.

Explore natural remedies

Natural remedies take a holistic approach to sleep improvement and can be quite effective when used correctly.

Sleep meditation is a real thing, and it is a powerful strategy to calm your thoughts and prepare for bedtime. If you feel calm before bed but your mind races once you hit the pillow, meditation can be a valuable addition to your nighttime routine. Regularly meditating before bed will reduce your heart rate, encourage slower breathing, and even activate the parts of the brain that control your sleep cycles.

Aromatherapy is a very popular method of relaxation and is often used as a sleep aid. Did you know different scents can affect how well you sleep? By diffusing sleep-inducing essential oils (which are naturally derived from plants), you can create a tranquil, relaxing sleep environment. Common oils used for natural sleep aids include lavender, bergamot, clary sage, and cedarwood.

Try sleepy drinks, such as chamomile tea, warm milk, or cherry juice. There is limited evidence of whether these work, but it’s worth trying! Warm tea has long been associated with relaxation before bed; chamomile has many calming properties that are beneficial to winding down before sleep. Cherry juice is known to support melatonin production and promote healthy sleep cycles.

It’s time to take back your sleep schedule

Quality sleep is critical to healthy brain function, cell repair, and many restorative processes within the body. Sleep keeps us sharp, emotionally sound, and healthy.

Without the recommended 8 hours of sleep every night, our mental and physical health can be negatively impacted in many ways. To ensure you’re firing on all cylinders during your health journey, prioritizing sleep is mission-critical.

Whether you add more exercise to your daily routine, take intentional steps to reduce anxiety, or limit screen time before bed, these are small steps you can take to build healthy habits that support your sleep schedule.

With tools like Evidation in your back pocket, adjusting your daily routine and creating healthy habits is simple and empowering.

Sleep your way to optimal health with Evidation

No matter where you are on your health journey, Evidation is here to support you. From discovering healthy habits to adjusting your goals, the Evidation app provides a personalized experience to help you reach your goals.

We’re here to help you learn important information about your sleep patterns and to provide science-backed recommendations and insights for improvements. Learn more about Evidation and download our app.