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Do you forget to log your migraine symptoms? 

Introducing Smart Reminders, powered by an AI system designed to detect your recent migraines. This feature not only supports you in tracking your symptoms but also invites you to play an active role in shaping the future of migraine detection. 

By responding to timely alerts and keeping your daily logs up to date, you help us learn and adapt to your unique patterns, paving the way for more personalized and accurate insights.

Regular tracking also helps you keep track of your migraines and possible triggers. You can use this to help prevent future migraines, or share the information with your medical provider to help with treatment options.

How it works

The Smart Reminders feature looks at data from your daily symptom logs, demographic information in your profile (like age and gender), and data from your connected wearable devices (such as steps, sleep, and heart rate) to determine if you might have experienced symptoms. 

This data is used to help identify patterns of a recent or on-going migraine. 

Once we detect a possible migraine, we deliver personalized alerts and follow-ups to remind you to log your symptoms. This way, you don’t have to remember to write everything down when you do have a migraine. 

We’ll share this data with you in your monthly reports (found in the My Health tab). That way you’ll have what you and your medical team need to better manage your symptoms and treatment.

Key features

• Timely Alerts: If you forget to log your symptoms on a day we detect patterns in your data consistent with a migraine, the Smart Reminders will nudge you to make sure your records stay complete and consistent for your next checkup.

• Post-Migraine Check-Ins: If you forget to log, we’ll follow up after a detected or reported migraine to track your recovery and see if you’re still experiencing symptoms.

Empowering personalized healthcare

Your participation is key to making Smart Reminders as effective as possible. By wearing your device consistently—both during the day and at night—and responding to symptom logs and alerts, you provide valuable data that helps us understand your patterns better. Over time, this collaboration leads to more personalized and accurate predictions tailored to you.

At Evidation, we’re always looking for innovative ways to empower our members. Smart Reminders is more than just a tool—it’s a partnership. Together, we’re building a smarter, more responsive way to manage migraines and support your health journey.

Migraine tracking on Evidation

MigraineSmart is a program on the Evidation app that helps members better understand and manage their migraines through better data and actionable insights. The program allows you to track your symptoms, provides tips and insights, and provides you with a report to share with your medical provider. 

Want to learn more? Download the Evidation app and join MigraineSmart today.

Stress doesn't just affect your mental and emotional well-being—it also causes physical symptoms. Many people experience jaw pain as a result of stress due to unconsciously clenching their teeth or tightening their jaw. The stress of teeth clenching and jaw tightening can contribute to or worsen a painful condition called Temporomandibular Joint Disorder, or TMJ. Symptoms of TMJ can include pain in the muscles, nerves, and joints in and around the jaw, neck, and shoulders. Here, we'll explore the connection between stress and jaw pain, as well as offer practical tips that can help you manage stress and reduce jaw pain.

What is TMJ disorder?

TMJ is the name of a group of conditions that affect the two joints that connect the lower jaw to the skull. These joints allow the jaw to move when you talk, yawn, and chew. Dysfunction or misalignment in these joints is known as TMJ.

Common symptoms of TMJ include:

• Clicking or popping sounds when opening or closing your mouth
• Difficulty chewing and/or swallowing
• Teeth grinding or clenching
• Jaw pain or tenderness
• Headaches, neck pain, earaches, and/or upper back pain

Stress and jaw pain

In stressful situations, the body often enters fight or flight mode, releasing hormones that increase heart rate and muscle tension, including jaw clenching. You may not know that you clench your jaw when you're stressed.

In some people, jaw clenching goes hand in hand with grinding the teeth (a condition known as bruxism). Many people grind their teeth and clench their jaw while sleeping. Both of these actions put additional stress on the jaw joints and muscles, which can result in TMJ symptoms.

Relaxation techniques to reduce stress-induced jaw pain

If you're experiencing jaw pain that may be related to stress, there are steps you can take to ease your TMJ symptoms. Taking steps to relieve stress and increase happiness can help you find relief.

Some stress management techniques that you can try to lower your overall stress levels include:

• Meditation: Spending a few minutes each day in guided or silent meditation can help to proactively manage stress.
• Progressive muscle relaxation: Taking a few moments throughout the day to notice where you're holding tension in your body can help you relax your muscles, lessening the likelihood that you'll clench your jaw.
• Deep breathing exercises: Try box breathing to lower stress levels quickly. Take a breath in for five seconds, hold for five seconds, exhale for five seconds, and pause for five seconds. Repeat two to three times.

Lifestyle changes to manage stress and physical tension

Making lifestyle changes can support your mental health by helping to lower your stress levels. Exercising four to five times each week for at least half an hour can help you keep stress at bay. Noticing how what you eat affects your stress levels can also be helpful (many people find that overconsumption of sugar and caffeine can increase stress).

Talking to a mental health professional can also help to lower stress levels. Reaching out to a counselor or therapist can provide you with the support you need to manage your unique life stressors. If you're not sure where to start, talk with your doctor or other healthcare professional for a referral or recommendations on counseling centers in your area.

Tips for managing jaw pain: exercises and posture

Jaw exercises and posture awareness can help to lower your stress-related jaw pain. Stretching your jaw daily can create flexibility that lowers jaw pain. Try opening and closing your mouth slowly a few times each day (it may be helpful to set a reminder on your phone). You can also try moving your jaw slowly from side to side.

Poor posture can also contribute to jaw pain. Checking your posture a few times each day, sitting in chairs that provide ergonomic support, and practicing yoga can all help to keep your posture aligned.

If you find that at-home remedies aren't providing you with TMJ relief, you may want to talk with your healthcare provider, dentist, or chiropractor about other options (like a mouthguard you can wear at night) that can help to alleviate your symptoms.

Using technology to manage and lower stress levels

It can be tough to notice when you're living with high levels of stress, especially if your stress is chronic. Using technology can help you understand when you're under stress, and can provide information that shows connections and patterns between stress and other factors.

Monitoring and tracking your nutrition, moods, sleep, hydration, and physical activity can help you see how changes in your lifestyle affect stress. Consistency is key, and watching for patterns over time can help you zero in on lifestyle factors that are causing stress in your life.

Evidation: Here to give you the insights you need to live a healthy life

We're here to support you as you work to become your happiest, healthiest self. Tracking your health data is a fantastic start to understanding your health needs. At Evidation, we take it one step further. With your permission, we use your health data to provide you with personalized, content-based insights that can inform your next steps forward. We can't wait to start supporting you! Click here to learn more about how Evidation works and download our app today.

Hangxiety—the combination of a hangover and anxiety that can occur the morning after drinking—is a common phenomenon. The effects of alcohol can wreak havoc on your nervous system, making it difficult to relax. Here, we'll explore why anxiety happens, how alcohol affects your brain chemistry, and what you can do to work your way out of a state of hangxiety.

What is hangxiety, and why does it happen?

After a night of drinking, many people experience hangxiety: the symptoms of a hangover melded with high levels of anxiety. You might feel worried about what happened the night before, especially if you drank to the point where parts of the previous night are fuzzy or blank. Sometimes, hangover anxiety can happen even if you remember the events of the night before.

The onset of hangxiety can be caused by several factors, including alcohol-related changes in brain chemistry and your body's predisposition to anxiety. The physical symptoms you may experience as a part of a hangover can also contribute to hangxiety.

The impact of alcohol on brain chemistry and mood

Alcohol causes certain chemical changes in the brain that can affect your mood and your nervous system. When you drink, alcohol affects the brain's gamma-aminobutyric acid (GABA) receptor and the neurotransmitter glutamate. Normally, the brain works to maintain homeostasis between the two, as glutamate causes excitement and GABA works to inhibit certain nerve transmissions, creating a calming effect.

Alcohol consumption causes an increase in the brain's GABA levels, causing a relaxed feeling. The brain, however, works to keep things in balance. When GABA is increased, the brain may also increase glutamate levels.

In people who drink occasionally, the increase in glutamate alone can cause hangxiety. When people drink heavily or regularly, the brain may reduce its overall number of GABA receptors in an effort to maintain homeostasis, causing intense hangxiety followed by increased daily anxiety, even when alcohol is not consumed.

In the short-term, alcohol may cause reduced feelings of anxiety and a boost in self-confidence. In most people, these effects wear off quickly and can lead to feelings of depression, anger, and anxiety, regardless of your mood when you begin drinking.

How dehydration and poor sleep contribute to hangxiety

Research shows that drinking any amount of alcohol has a negative effect on both physical and mental health.

Alcohol consumption makes many people urinate more frequently, which can contribute to dehydration. Most people also do not drink enough water to counteract the dehydrating effects of alcohol. Dehydration on its own can cause anxiety, and can certainly contribute to higher-than-normal anxiety levels after drinking.

Drinking can also affect the quality of your sleep. While it might be easier to drift off to sleep after a night of drinking, the sleep that you get is likely to be low-quality and broken. Whether you're constantly waking up to use the restroom, are experiencing a racing heart rate due to dehydration, or your sleep is disturbed by the physical symptoms of a hangover (such as digestive issues, migraine headaches, and sensitivity to light), fatigue related to poor sleep can contribute to hangxiety.

Drinking frequently can also lead to increased levels of belly fat, as heavy drinking can decrease the body's ability to burn fat. High levels of belly fat can cause sleep apnea, a condition in which breathing stops several times each night, resulting in poor sleep quality and next-day fatigue.

Tips for reducing hangover anxiety: hydration, nutrition, and rest

Waking up with hangxiety can feel overwhelming, and treating the physical symptoms of a hangover first can help you begin the process of getting your brain and body back on track. If you're experiencing a headache, taking an over-the-counter pain reliever with a large glass of water can help. You may also find that a light meal and extra rest can help.

Once you're physically feeling a bit better, it can be easier to begin to treat your anxiety symptoms. A light workout (like yoga or a walk outdoors) can also provide relief.

Preventing hangover anxiety before it starts can help reduce the number of times that you experience the condition. If you decide to drink, be sure that you're well-hydrated, have recently had a healthy meal, and are well-rested. Setting a predetermined number of drinks that you'll have before you switch to non-alcoholic beverages can help prevent negative symptoms the morning after a night out.

If you're struggling to get a handle on your drinking, it's a good idea to talk to your healthcare provider to learn more about resources in your area that can support you as you work to get sober and healthy.

Mindfulness and relaxation techniques to manage anxiety

To further lower anxiety levels, you may want to consider utilizing mindfulness techniques, including:

• Meditation: Try guided meditation to help you get centered and focused when you're experiencing anxiety.
• Grounding: Try finding five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to help center your awareness on the present moment.
• Single-tasking: When you feel anxious, it may be tempting to try to get through many things at once. Instead, focus on single-tasking. Taking a shower in silence, watching a TV show quietly, or reading a book without distraction are all good ways to start.

Take control of your self-care habits with Evidation

Whether you choose to drink alcohol or not, it's important to be aware of how your actions affect your health. At Evidation, we help to put your health data to good use. With your permission, we use the health data that you're already tracking to give you personalized, content-based insights that can help to inform your next steps. No matter where you're at on your health journey, we're here to support you. Click here to learn more about the Evidation app and get started today.

It can be hard to get the sleep you need when you deal with anxiety and racing thoughts the moment your head hits the pillow. For some people, moving from one activity to the next throughout the day can keep anxiety at bay, only for it to rear its ugly head the moment you try to quiet your mind.

Anxiety-related insomnia and other sleep struggles can make it tough to get the rest you need to feel your best. Some people find that nighttime anxiety creates a vicious cycle: anxiety makes it hard to sleep, and fatigue causes more anxiety. Here, we'll take a look at how anxiety can affect the quality of your sleep, and holistic steps you can take to ease the symptoms of anxiety at night.

The impact of anxiety on sleep quality

You already know how hard it can be to sleep when you're feeling worried, and it can become even more difficult when you start to get anxious about not getting enough sleep. Research shows that approximately 50% of people who have anxiety experience sleep disturbances, and that failure to get enough sleep can make anxiety worse.

Anxiety can affect sleep in a number of ways, including:

• Difficulty falling asleep: Anxiety can make it harder to fall asleep at night, or to fall back asleep after you wake up before your alarm.
• Nightmares: People who have anxiety are at a greater risk of experiencing nightmares. Anxiety affects rapid eye movement (REM) sleep, the phase of sleep during which vivid dreams are common. Anxiety can turn dreams into nightmares that may wake you up.
• Difficulty waking up: Some people who have anxiety find that poor sleep makes it harder to get out of bed in the morning.

Researchers believe that anxiety and sleep disruption may share neural circuitry, allowing one issue to exacerbate the other. The relationship between sleep and anxiety is highly individual. People who have anxiety may find that they need more sleep during anxious times, or they may find the opposite to be true. Using a sleep tracker and mood tracker to help you understand your personal sleep-anxiety connection can help you determine the steps you need to take to improve your sleep quality. Thankfully, there are a variety of holistic methods that can help put a stop to the sleep-anxiety cycle.

Relaxation techniques

Practicing relaxation techniques throughout the day can help with stress management and can improve your sleep quality.

Try these methods to lower stress levels during the day to reduce the likelihood of anxiety interfering with your sleep at night:

• Breathing exercises: Practicing breathing exercises throughout the day can help to lower anxiety. These techniques can also help you drift off to sleep when you're dealing with racing thoughts. Box breathing is a simple way to get started: breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds, and pause for four seconds before repeating the cycle.
• Meditation: When you're dealing with racing thoughts, it can be hard to calm your mind, and meditation can help. While it might seem counterintuitive, meditation can teach you to increase the control you have over your thoughts. A quick, simple guided meditation is a good place to start.
• Yoga: You don't need to be a flexibility champion to enjoy the benefits of a regular yoga practice. Whether you choose to go to a yoga studio for an instructor-led class or you prefer to flow through a yoga video at home, a regular yoga practice can help calm anxiety. Starting with free, at-home videos can help you get started.

Herbal teas and supplements for calming anxiety

Certain dietary supplements and herbal teas may help to ease the symptoms of anxiety. Supplements and teas can have different effects depending on your personal chemistry, so you may need to go through some trial and error before you find the right combination to help improve your sleep.

Herbal teas that may help you fall and stay asleep include:

• Chamomile: This herbal tea contains apigenin, an antioxidant that can decrease anxiety.
• Lavender: The scent of lavender has been shown to reduce anxiety and agitation while promoting restful sleep.
• Valerian root: This herb works to increase GABA—a neurotransmitter that can decrease anxiety and depression— levels in the brain.

Dietary supplements that may help you get better sleep include:

• Vitamin D3: This supplement can improve mood and energy during the day, which can lessen anxiety and make it easier to sleep.
• Magnesium: Magnesium supplements can help to manage muscle tension, regulate serotonin, and improve brain function, all factors that can contribute to healthy sleep.
• Melatonin: This common sleep aid may be helpful for reducing feelings of anxiety at night.

An important note: It's a good idea to talk with your doctor before adding herbs and supplements to your diet, especially if you're taking prescription medications.

Create a bedtime routine to reduce anxiety

Creating and sticking to an evening routine can help to reduce anxiety, setting the stage for restful sleep.

Try these bedtime routine tips to calm anxiety:

• Create and stick to a sleep schedule. Do your best to go to bed and wake up at the same time every day, even on the weekends. This can help your body recognize when it's time to unwind, making it easier for you to relax.
• Stay away from screens for an hour or two before bedtime, as the blue light produced by electronic devices can suppress the release of natural melatonin. While it can be tempting to scroll on your phone when you're having trouble falling asleep, it's a better idea to read a book, stretch, or listen to music.
• Try aromatherapy. Lavender, Bergamot orange, and sandalwood can all help to ease anxiety and promote restful sleep.

Dietary adjustments to promote relaxation

What you eat during the day can make a difference when it comes to falling asleep at night. Often, psychologists and psychiatrists work with patients to help them understand how diet can affect anxiety.

Try making these changes during the day to make it easier to fall asleep at night:

• Stay away from caffeine and alcohol. Both can make it harder for you to get the sleep you need, and can reduce the quality of the sleep that you're able to get once you drift off. While it may be easier to initially drift off to sleep after drinking alcohol, it's not worth the night sweats, frequent wake-ups, and dehydration that drinking alcohol creates.
• Eat foods rich in magnesium, including leafy greens, legumes, nuts, and seeds to get a boost of this muscle-relaxing nutrient.
• Enjoying oysters, cashews, beef, and egg yolks provides your body with a high amount of zinc, which has been linked to lower anxiety levels.
• Eat plenty of produce rich in antioxidants, including beans, apples, prunes, sweet cherries, blackberries, strawberries, walnuts, pecans, broccoli, and spinach to combat anxiety.
• For many people, a diet high in sugar can make it harder to quell anxiety and fall asleep. Try cutting down on processed sugar to lessen anxiety.

Use technology to your advantage

Today's technology can provide information that helps to manage anxiety and restful sleep. Using a wearable fitness tracker can provide you with insights on your sleep, as well as tangible measures of anxiety (such as rising blood pressure) that offer clues about the connection between your anxiety and sleep. Mood tracking apps, like Evidation, can also help to detect patterns in your anxiety.

If you're concerned about sleep-related health conditions, like sleep apnea, it's a good idea to talk to your doctor about getting a sleep study. This can provide you with the information necessary to help you sleep soundly and safely.

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

At Evidation, our app works to put the health data you choose to share to good use. With your permission, we use the health data that you're already tracking to find patterns and give you personalized, content-based insights that can help to inform your health decisions. Analyzing your sleep data, nutrition data, and other health information lets us make the most of your health data, allowing you to harness the power of the information you're tracking without any extra work. Click here to learn more about how Evidation works and download our free app today.

Struggling with restless sleep? Research suggests that the answer to sleep struggles can be as close as your kitchen. Choosing foods that contain sleep-enhancing nutrients like melatonin, magnesium, and tryptophan can help you get the rest you need to feel energized and ready to take on the day. Here, we'll take a look at what foods you can add to your nutrition plan to support great sleep hygiene.

Overview of how diet impacts sleep quality

Whether you're asleep the moment your head hits the pillow or you suffer from insomnia and sleep debt, choosing foods and drinks that support healthy sleep can help you make the most of your shut-eye. When the evening hours roll around, it's a good idea to choose foods and drinks that are conducive to getting great rest.

Foods rich in melatonin and their benefits for sleep

Melatonin is a hormone produced by the body when sunlight decreases, helping you relax and ease into sleep. While some people find that melatonin supplements help them ease off to sleep, they can interfere with certain medications and may cause side effects.

Foods with high levels of melatonin include:

• Tart cherries: Try drinking tart cherry juice mixed with sparkling water for a sweet good-night treat.
• Goji berries: Enjoy raw or dried goji berries before bed.
• Eggs: They're not just for breakfast—eggs offer melatonin along with protein and iron.
• Milk: Dairy milk is high in melatonin (and there's no need to drink it warm if that's not your preference).
• Nuts: Many nuts, including pistachios and almonds, have high levels of naturally-occurring melatonin.

Magnesium-rich foods that promote relaxation

A natural muscle relaxant, magnesium is essential for copious chemical reactions in the body. Getting enough magnesium can make it easier for you to fall and stay asleep. If you aren't able to get enough magnesium from food, you may want to consider adding a magnesium supplement to your wellness routine.

Foods naturally rich in magnesium include:

• Dark chocolate: While you'll want to be careful not to load up on too much sugar before bed, having a square or two of dark chocolate can give you the magnesium you need to relax.
• Nuts: Almonds, cashews, and Brazil nuts all provide high levels of magnesium.
• Avocado: Avocados are a great source of magnesium and fiber, making them a great fit for supporting both healthy sleep and a healthy digestive system.

Tryptophan-containing foods that enhance sleep

Tryptophan is an amino acid that the body uses to break down food, repair injuries, and create hormones, including melatonin. When you get plenty of tryptophan in your diet, it may be easier for your body to stick to your regular sleep and wake cycles.

Foods that are rich in tryptophan include:

• Turkey and chicken breast: The sleepy feeling that you get after enjoying a holiday dinner may be related to the high levels of tryptophan in these Thanksgiving and Christmas staples.
• Nuts and seeds: Almonds get a gold star once again, with 60mg of tryptophan per one ounce serving. Other high tryptophan nuts and seeds include cashews, black walnuts, peanuts, and chia seeds.
• Grains: Bread, buckwheat, oats, and quinoa all pack plenty of tryptophan, making them a good fit for a nighttime snack.

Herbal teas that aid in falling asleep

As long as it doesn't keep you running to the bathroom while you're trying to drift off, a cup of herbal tea can be a great way to end the day and ease into sleep. Herbal tea varieties that are a good fit for sleep include chamomile, lavender, valerian root, lemon balm, and low-caffeine green tea.

Tips for creating a sleep-friendly environment

Eating foods that help you drift off to dreamland is a smart first step toward getting the sleep you need to feel your best.

Some other steps you can take to improve your sleep quality include:

• Stick to a sleep schedule. While it can be tempting to sleep in on lazy weekend mornings, doing so can cause more harm than good. Sticking to a consistent sleep schedule helps your body establish and maintain healthy circadian rhythms, allowing your brain to regulate your body's sleep and wake cycles.
• Create a routine that works for you. Getting away from screens in the hour before bed, reading a relaxing book, or enjoying a cup of herbal tea can all help your brain realize that it's time to wind down.
• Use a sleep tracker. A wearable sleep tracker can provide you with valuable insights that help you understand your sleep cycles, find connections between your waking activities and the quality of your sleep, and alert you to potential health issues, like sleep apnea.
• Consider your sleep regularity index. Defined as "the probability for an individual to be in the same state (awake or asleep) at any two times 24 hours apart," understanding your sleep regularity index can help you gauge how consistently you're getting the rest you need. A wearable tracker can calculate your sleep index for you—you're shooting for 90% or above.

At Evidation, we're here to help you feel your best, day or night

Our comprehensive app utilizes the health data that you choose to share to provide you with personalized, content-based insights that can give you the information you need to inform the daily decisions that impact your well-being. Using the health data you're already tracking, we're able to aggregate your information to find connections (such as correlations between what you eat and how well you sleep, for example). Connecting your sleep tracking app to Evidation allows us to provide you with tips and tricks that can serve to improve your sleep. Click here to learn more about what we do and download our free app today.

For many people, diabetes and sleep apnea go hand-in-hand. Research has shown that the two are correlated, meaning that if you have one, you are likely to have both. And, left untreated, each of these conditions tends to worsen the other. According to the American Academy of Sleep Medicine, 70% of people who have type 2 diabetes also suffer from sleep apnea. Research shows that diabetes affects the body's ability to control the respiratory system, increasing the likelihood of obstructive sleep apnea. Patients who have sleep apnea are also more likely to become oxygen deprived during sleep, which can increase carbon dioxide levels. Over time, this can lead to insulin resistance and the development of type 2 diabetes.

Here, we'll explore the connection between sleep apnea and diabetes and provide tips to help you manage sleep apnea to improve diabetes outcomes.

Overview of sleep apnea and its symptoms

Sleep apnea is a condition in which a person stops breathing while they're sleeping. People who have sleep apnea may feel like they're not getting enough sleep, despite getting a full night's rest.

Signs and symptoms of sleep apnea can include:

• Gasps for air while sleeping
• Loud snoring
• Pauses in breathing during sleep
• Fatigue
• Falling asleep during the day, especially while sitting still

Sleep apnea can lead to serious health complications when left untreated. When the body is deprived of oxygen, many bodily systems are disrupted, including cardiovascular and metabolic processes.

How sleep apnea affects blood sugar levels

When you don't get enough oxygen, the amount of carbon dioxide in your blood can increase. And when your body doesn't have enough oxygen, you can become resistant to insulin. Typically, insulin helps your body use the glucose (sugar) in your bloodstream for energy. In a non-diabetic person, insulin facilitates the transfer of sugar from the blood to the body's cells, allowing glucose to be transformed into energy. When the body is resistant to insulin, glucose can build up in the bloodstream, stopping the cells from getting the energy that they need, resulting in diabetes.

The impact of diabetes on sleep quality and apnea risk

People who have type 2 diabetes are more likely to experience the restless sleep that comes with sleep apnea because diabetes affects the body's ability to control breathing.

While advanced age and obesity are risk factors for both type 2 diabetes and sleep apnea, the connection between diabetes and sleep apnea has been proven to occur independent of these risk factors. As blood sugar levels increase, lung conditions become more prevalent. Adults who have diabetes are more likely than the general population to develop a number of lung conditions, including asthma, chronic obstructive pulmonary disease, and pulmonary fibrosis.

It's important to note that people who have type 1 diabetes typically develop the condition due solely to genetic factors, while people who have type 2 diabetes typically develop the condition due to a combination of environmental and genetic factors. The connection between sleep apnea and diabetes remains regardless of the type of diabetes a person has.

Managing sleep apnea to improve diabetes outcomes

Proper management of sleep apnea can have a positive effect on the symptoms of diabetes. If you've been diagnosed with sleep apnea, taking steps to manage your symptoms may help to improve diabetes outcomes.

Many people who have sleep apnea are prescribed a continuous positive airway pressure (CPAP) machine. This works to support the airway during sleep, keeping it open to reduce the number of times that you stop breathing while you sleep. Your doctor may also recommend lifestyle changes, including weight loss and regular exercise, to decrease or eliminate your sleep apnea symptoms. If a CPAP machine doesn't work to alleviate your sleep apnea symptoms, your doctor may recommend surgery to change the mechanics of your body related to sleep apnea.

Tips for improving sleep and managing both conditions

There are many steps that you can take to improve your sleep quality despite a diagnosis of sleep apnea. When you reduce or stop the number of pauses in your breathing during sleep, your body's oxygen levels stay consistent, reducing the likelihood of insulin resistance.

Ways to improve sleep quality when you have sleep apnea include:

• Losing weight by exercising and following the nutrition plan suggested by your doctor
• Sleeping on your side or your stomach
• Avoiding alcohol and other sedatives
• Quitting smoking
• Using your CPAP machine or other breathing device as directed by your doctor

How technology can help in this journey

Getting high-quality rest is key for healthy functioning, especially if you've been diagnosed with diabetes. A wearable fitness tracker can help you understand your sleep cycles, and can help you talk with your doctor about disruptions that you've noticed during your sleep. Wearable devices that track your blood sugar can also provide you with the information to manage diabetes effectively.

Evidation: Supporting your health journey, one day at a time

If you believe that you may have sleep apnea and/or diabetes, it's important to reach out to your health care provider for testing right away. Left untreated, both conditions result in serious health complications.

When you choose to share your health data with Evidation, we'll use it to provide you with personalized, content-based insights that can help you take the steps necessary to work toward your health goals.

At Evidation, we're here to help you through every step of your journey to become your happiest, healthiest self. Click here to learn more and download our free app today.

Before we dive in, an important note: Yes, your baby will sleep again—and you will too.

Sleep regression is exhausting for babies and parents alike. Understanding why sleep regression happens, the sleep regression stages you can expect your baby to pass through, and how to manage each stage can help you stay sane as you work through this trying time. Taking care of yourself is important during sleep regression as well (easier said than done, we know). Here, we'll take a look at everything you need to know about sleep regression, including tips to help you get your baby back on track. We'll also talk about steps you can take to protect your own physical and mental health when you're struggling to keep your eyes open. Ready? Grab a cup of coffee (or three—we don't judge) and let's dive in.

What is baby sleep regression, and when does it occur?

Baby sleep regression is a period of time during which a baby shifts from their current sleep pattern back to a previous sleep pattern. Periods of sleep regression can be exhausting for parents and babies alike, and understanding what's happening during sleep regression can help you understand the best ways to support your baby.

Common signs of sleep regression in babies

Signs of sleep regression in babies can include:

• Fussing or crying more than normal
• Frequently waking at night
• Taking shorter naps, or skipping naps altogether
• Fighting naps or bedtime
• Difficulty falling and staying asleep

Causes of sleep regression and how long it lasts

Researchers aren't sure about what causes sleep regression. That being said, sleep regressions seem to be tied to babies reaching developmental milestones, such as needing to transition from two naps to one nap throughout the day, learning to crawl, starting to talk, or taking their first steps. An increase in your baby's appetite can also cause sleep regression, as they may struggle to sleep when they're feeling hungry.

Some babies also seem to experience sleep regression after a life change, such as getting a new sibling, moving to a new room or a new home, potty training, and moving from a bassinet to a crib or from a crib to a bed.

It's important to keep an eye on your baby's symptoms, as certain health conditions can be mistakenly diagnosed as a sleep regression period. Some health issues that share symptoms with sleep regression include teething, reflux, and growing pains.

Establishing a consistent routine

There's no way around it: the vast majority of parents experience at least a few sleepless nights in the weeks and months after welcoming a new baby. That being said, establishing a consistent bedtime routine can help your baby fall and stay asleep more easily.

Try these tips to create a consistent bedtime routine for your baby:

• Pay attention to your baby's natural rhythm. Some babies tend to follow a strict sleep and wake schedule, while others may need more or less sleep depending on their activity level throughout the day. It's important to take cues from your baby to help you determine whether they need a stringent, to-the-minute routine or if they'd prefer a slower, laid-back process.
• Follow the same steps night after night. Routines help your baby feel safe and comfortable, using a bedtime routine can help signal to your baby's brain that it's time to rest. Your baby's routine will depend on their needs and preferences. Depending on your baby, their routine might include a story, bath, cuddles, a feeding, and a goodnight song. Using a similar, shorter routine during naptime can reinforce these cues.
• Keep a daily schedule. Many babies seem to sleep better when they follow a similar schedule from day-to-day. When your baby knows what to expect, they may feel a sense of security and comfort that makes it easier for them to drift off to sleep at night.

Your baby is a unique individual, and it's important to create a routine that works for your baby and your family. It can take some guesswork to figure out what type of routine best helps your baby ease their way into dreamland. Keeping a journal of what works and what doesn't can help you develop a winning bedtime schedule.

Strategies for soothing and comforting the baby during sleep regression

When your baby is exhausted and struggling to sleep, it can be tough to figure out how to offer them the comfort that they need to relax. In addition to creating a consistent bedtime routine and keeping a routine throughout the day, there are some steps you can take to help your baby drift off to sleep.

Tips to comfort your baby during a sleep regression period include:

• Swaddling: Wrapping your baby up in a blanket may help them feel safe and secure, making it easier for them to fall asleep.
• Shushing: Making a quiet "sh sh sh" sound may help your baby feel a sense of calm that allows them to rest.
• Gentle rocking: Rocking your baby in a rocking chair can help them relax and begin to fall asleep.
• Stay calm: We get it—when you're exhausted, it's easy to overreact. The more you can stay calm, the more your baby will be able to do the same, allowing them to drift off to sleep sooner than if they were upset.
• Comfortable environment: Be sure that your baby's room is a comfortable temperature and has low lighting to create an environment conducive to restful sleep.

As we mentioned earlier, there are some cases in which the symptoms of other health conditions are diagnosed as sleep regression. It's important to reach out to your pediatrician if your baby's sleep regression lasts for more than a month. In addition to providing peace of mind, an appointment with your pediatrician can alert you to any issues and provide you with personalized tips and tricks that may help your baby get back on their normal sleep schedule.

Tips for you to manage your own sleep and well-being

Self-care isn't selfish, especially when you have a new baby at home. No matter what phase of life your child is going through, it's important to take care of yourself so that you can provide them with the support they need. Getting enough sleep, eating foods that fuel your body well, and enjoying healthy movement that leaves you feeling rejuvenated—not exhausted—can all help you prioritize your well-being.

Understanding your own sleep cycles can provide insight into how you can get better rest each night. Paying attention to when you go to bed, periods of restless sleep, and when you're most likely to wake up refreshed can all help you make adjustments to your sleep routine that allow you to wake up feeling as rested as possible.

It can be tempting to continually order take-out when you're exhausted, but doing so over and over again can create a downward energy spiral. Keeping track of what you're eating can help you get the healthy food necessary to feel your best. There's no need to try to become a gourmet chef when your baby is up multiple times every night! Keeping fresh fruits and veggies, pre-prepared protein options, and complex carbohydrates on hand can help to keep your energy levels high.

Healthy movement—even if it's just 10 minutes a day as you and your little one get through this tough season—can help to support healthy energy levels. Getting your baby out for a walk, enjoying a quick yoga session while they roll around on a blanket next to you, or a few cardio boosts (jumping jacks, burpees, jump squats, high knees, etc.) can all help to release the feel-good chemicals that come with exercise.

Using apps can give you instant feedback on your sleep, nutrition, activity levels, and more. At Evidation, we understand that it can be tough to figure out what all of your data means on a larger level, and we're here to help! With your permission, we use your health data to provide you with personalized, content-based insights that can give you with steps to work toward feeling your best. Click here to learn more about how Evidation works and download the app today.

At Evidation, we're here to support you

Whether you're looking for suggestions for healthy recipes or you're curious about what steps to take next in your wellness journey, our team is here to help. We're excited to work together and provide you with the information necessary to drive your health forward.

If you're living with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), you may have heard about eating a low FODMAP diet. According to Dr. Hazel Veloso, gastroenterologist at Johns Hopkins School of Medicine, “The low FODMAP diet is a temporary eating plan that’s very restrictive. It’s always good to talk to your doctor before starting a new diet, but especially with the low FODMAP diet since it eliminates so many foods — it’s not a diet anyone should follow for long. It’s a short discovery process to determine what foods are troublesome for you.”

According to Dr. Veloso, “FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.” People who are sensitive to FODMAPs may experience gas, bloating, constipation, cramping, and/or diarrhea after eating FODMAP foods. Eliminating these foods and then slowly reintroducing them to find the culprit of your symptoms can help you develop a nutrition plan that allows you to feel your best.

Here, we'll explore some low FODMAP diet recipes you can enjoy while you're on a low FODMAP diet.

Breakfast ideas: Low FODMAP recipes to start the day

Fuel up without FODMAPs with these baked oatmeal cups.

Ingredients:

• Nonstick cooking spray
• 1 cup unsweetened almond milk (or lactose-free milk)
• ½ cup mashed ripe banana (about 1 large banana or 1 ⅓ medium bananas)
• ¼ cup avocado oil (or canola oil)
• ¼ cup pure maple syrup
• 1 large egg
• 1 teaspoon pure vanilla extract
• 1 ½ cups rolled oats
• 1 cup gluten-free baking flour
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• ¼ teaspoon table salt
• 12 pecan halves, optional

Optional toppings: additional maple syrup or peanut butter

Instructions:

1. Preheat oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
2. In a large bowl, whisk almond milk, mashed banana, oil, maple syrup, egg, and vanilla.
3. Add rolled oats, gluten-free flour, baking powder, cinnamon, and salt and stir to combine.
4. Divide the batter into the prepared muffin tin, filling about halfway. Top each with an optional pecan halve.
5. Bake for 20–22 minutes or until the center is set, and the edges are golden brown. Cool slightly before serving warm. Optionally, drizzle warm cups with extra maple syrup and/or top with a thin layer of peanut butter.

For a low FODMAP breakfast, you can also enjoy a veggie egg scramble, a fruit bowl loaded with pineapple, bananas, blueberries, strawberries, grapes, and oranges, or a smoothie with almond milk and low-FODMAP fruits.

Lunch recipes: Gut-friendly options for midday meals

Try this decadent sushi bowl for a low FODMAP lunch.

Ingredients:

Sushi rice

• 1/2 cup short grain sushi rice (uncooked)
• 4 tsp rice wine vinegar
• 1 1/2 tsp white sugar

Glazed Salmon

• 2 fresh salmon filets
• 2 tsp garlic infused oil
• 1 tbsp soy sauce
• 1/4 tsp grated/crushed ginger
• 2 tsp brown sugar
• 1/2 tsp rice wine vinegar
• 1/2 tsp sesame oil

Additional ingredients

• 1 cup cucumbers (peel & slice)
• 4 radishes
• 4 tbsp avocados
• 1 nori seaweed sheet
• 1/2 tsp sesame seeds
• 2 tsp green onions/scallions (green leaves only, finely chopped)

Lime mayonnaise

• 3 tbsp mayonnaise
• 1 large lime

Instructions:

1. Preheat the oven to 390ºF.
2. Cook the sushi rice according to package directions.
3. Line a shallow roasting pan with baking paper.
4. In a small bowl, mix the garlic oil, soy sauce, ginger, brown sugar, vinegar and sesame oil.
5. Place the salmon, skin side down, in the roasting pan and brush over half the soy sauce mixture. Place in the oven and bake for 6 minutes, brush with more soy glaze, then bake for a further 6 minutes. Once the salmon is cooked, grill/broil in the oven for 1 to 2 minutes to caramelize the glaze.
6. While the salmon cooks, make the lime mayo and prep the vegetables. Zest the lime. Add the zest and juice to the mayo and mix well.
7. Peel and slice the cucumber into chunky sticks. Thinly slice the radish, slice and measure out the avocado.
8. Cut the nori into small strips.
9. Once the sushi rice is cooked, fluff with a fork and then mix through the rice wine vinegar and white sugar.
10. Place the cooked sushi rice, glazed salmon, and veggies in bowls. Garnish with nori strips, sesame seeds and finely sliced spring onion/scallion leaves. Add a drizzle of lime mayo and serve with extra slices of lime.

For lunch, you can also enjoy a shrimp and veggie stir-fry, a quinoa bowl topped with chicken and roasted broccoli, or an egg salad sandwich on low-FODMAP bread.

Dinner suggestions: Delicious and easy low FODMAP dinners

Try this comforting cilantro lime chicken bowl for dinner.

Ingredients:

• ½ bunch fresh cilantro (about ⅓ to ½ cup, chopped)
• ¼ cup fresh lime juice (about 2 limes)
• 2 tablespoons garlic-infused olive oil
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons packed brown sugar
• ½ teaspoon ground cumin
• ½ teaspoon kosher salt or sea salt
• 1 to 1.5 pounds boneless, skinless chicken breasts (about 2 large or 4 small)

Instructions:

1. Place cilantro, lime juice, garlic-infused oil, olive oil, brown sugar, cumin, and salt in a blender. Blend until the cilantro is processed into tiny pieces.
2. In a sealable container, place the chicken on the bottom. Pour cilantro lime marinade over the chicken and turn to coat. Refrigerate for at least 2 hours, but no longer than 24 hours.
3. Preheat the oven to 450°F. Transfer the marinated chicken to a baking dish and discard any remaining marinade. Bake for 15 to 18 minutes, or until a food thermometer inserted into the thickest part reads 165°F. Let rest for 5 minutes. Slice and serve warm.

For dinner, you can also try a brown rice and chicken bowl topped with feta and seasoned with coconut aminos, or a charcuterie board with hard cheeses, sliced chicken and turkey, and low FODMAP veggies.

Snack options: Healthy, low FODMAP snacks

Keeping snacks that fit into your plan on-hand is key for sticking to your diet.

Try these low FODMAP snack ideas:

• Hard-boiled eggs
• Sliced kiwi, pineapple, and cantaloupe
• Gluten-free toast with peanut butter and banana slices
• Mixed nuts
• Rice crackers topped with hard cheese

Tips for meal prepping on a low FODMAP diet

Preparation is key when it comes to sticking to a balanced, healthy, low FODMAP diet. It's smart to pre-make dressings and sauces, as this part of meal prep can be more time-consuming. Preparing your grains (like rice and quinoa) in bulk can be easier than cooking these items as needed. Pre-cooking proteins like chicken and lean beef can also help you stay on track when life gets busy.

Sticking to FODMAP: You can do this!

While eating a low FODMAP diet can present challenges, it's well worth it to discover the culprit of your digestive distress. Follow your doctor's instructions carefully, and try to use this time as an opportunity to discover healthy new recipes that you may not have tried otherwise.

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

No matter what nutrition plan you're following, Evidation is here to support you on your journey toward becoming your happiest, healthiest self. With our free app, you can choose to share the data you're already tracking to improve your health (like your nutrition, activity levels, sleep, etc.). We'll analyze your data to give you personalized, content-based insights with the information you need to keep making progress. We're excited to support you! Click here to learn more about how Evidation works and download our app today.

Healthy habits score overview

We’re excited to introduce a major new feature coming to the Evidation App: the healthy habits score. The healthy habits score has been designed by Evidation’s data scientists to estimate your current level of cardiovascular and metabolic fitness based on data from the wearable devices you have connected to the Evidation App. You’ll receive an updated score each week plus meaningful recommendations for how to improve your score based on what we see in your data. 

This new score will be available for some members starting early December. And we’ll continue to expand to all eligible members over the next few months. 

If you want to be one of the first to see this new healthy habits score, be sure to connect and use one of the devices listed below and grant permission for Evidation to have access to the required data. 

How it works 

The healthy habits score uses a variety of measurements commonly found on wearable devices to provide you with a numeric score between 1 and 100. Higher scores are generally better and are correlated with higher levels of cardiovascular and metabolic fitness. 

‍We calculate your score based on the following measurements and factors:

• Activity and Exercise: Daily average step count and daily average minutes spent exercising in specific heart rate zones
• Sleep: Average sleep duration during your “main” sleep period
• Physiological: Average resting heart rate
• Demographic: Age and gender. Note that this category is used only to put your other measurements in context. Measurements in the other categories vary in relation to age and gender, so it’s important that we control for these variables when building personalized recommendations on how to improve your score.

Frequently asked questions

How much data do I need in order to receive a score?

In order to send your score, we need both the right types of data, as well as sufficient data density (enough data to calculate your score accurately). Currently, our score only supports Fitbit, Apple Watch, Garmin, Withings, and Oura devices that capture heart rate, steps, sleep, and exercise. In order to calculate your score, we need 21 days of data out of each 28 day period to ensure an accurate score.

Note that the healthy habits score uses exercise as an input to calculate your score. Some devices auto log activities and exercise, while others require manual logging. In order to ensure you get the most accurate score possible, we recommend that if you have a device that does not auto log activities and exercise sessions, that you log these manually to ensure they’re accounted for within the Evidation app.

I’m a very active person and I received a low score, why?

Data that’s fetched from your wearable device provides only a partial view of your cardiovascular and metabolic health. Since the healthy habits score is meant to be an estimate of your general cardiovascular and metabolic fitness, we recommend focusing less on the current number and more on how you can improve your score over time. Also note that the healthy habits score is meant only for general health and wellness purposes and is not meant to treat or diagnose any health conditions.

How often will I get a healthy habits score?

You’ll see a new score in your My Health tab weekly, so be sure to check your app often. Please note that while the score updates weekly, the data used to calculate your score is from the 28 days prior. This means if you incorporate the recommendations given to you in any given week, you could see a lift in your score, but you won't see the full projected impact until you've incorporated the changes for the full 28 days. 

Health insights on Evidation

Want to receive insights and other valuable health metrics? Be sure to download Evidation and connect a health-tracking app today!