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If you have a higher body weight or live with obesity and are interested in getting started with exercise, we're glad you're here. At Evidation, we're here to help you live your happiest, healthiest life, and we're excited to help you discover great workouts for beginners carrying extra weight. Here, we'll explore what you should keep in mind when you're beginning an exercise routine, including how to talk with your doctor about your weight, different workouts you can do as you begin to work on your fitness, how you can bolster your mindset to keep you on track long-term, and how Evidation can help you work toward your goals.

Talking about your weight with your doctor

If you're concerned about your weight, it's a good idea to talk to your doctor. Together, you can discuss whether losing weight would be a good idea for your health, as well as go over any physical limitations you may need to consider as you begin exercising. If your doctor has told you that you are overweight (your body mass index, or BMI, is between 25 and 25.9) or that you have obesity (your BMI is 30 or greater), they may provide you with additional information that can help you lower your weight, such as a referral to a registered dietitian, an order for thyroid testing, and more. BMI is by no means the only measure of health, but certain BMIs are strongly correlated with certain health issues, allowing your care provider to use your BMI as a tool to understand whether you may be at risk for body mass-related health conditions.

While it can be tempting to put off talking to a doctor about your weight, it's best to approach being overweight or having obesity head-on. People who are overweight or have obesity are more likely to develop high blood pressure, type 2 diabetes, and heart disease than people of a healthy weight. Thankfully, adding exercise to your routine can help you begin your journey to improving your health.

Getting started with exercise

Starting an exercise program can be an exciting time, especially when you're ready to make positive changes to your health. There's no need to get started by joining a gym or signing up for a spinning class—though if that's your thing, more power to you! Taking small steps can go a long way toward meaningful change. Here, we'll take a look at some of the ways you can create sustainable changes with exercise.

Walking

You don't have to hit the ground running when it comes to creating sustainable weight loss habits—walking can be highly effective for weight loss, as well as for increasing lower body strength and mobility. When walking to lose weight, it's important to stay consistent and build up your routine over time, gradually increasing your distance, speed, and incline (if possible) to continually challenge your body.

Strength training

By building muscle and burning fat at the same time, strength training workouts offer a hard-to-beat two-for-one deal. If you're unfamiliar with how to safely strength train, it's a good idea to book sessions with a personal trainer or physical therapist so you can learn the basics. Lifting weights doesn't just help with weight loss—it can also help to improve your posture and range of motion, potentially correcting musculoskeletal issues related to carrying excess weight.

Aerobics

Whether you choose to go to an aerobics class or you prefer to work out in the comfort of your own home, aerobics can be a safe, effective, and fast way to get your endorphins flowing while you rev up your metabolism. If you feel intimidated by the idea of trying an aerobics class, it can help to commit to just the first five minutes of an online aerobics video. If you get to the five-minute point and you aren't feeling it, no worries—go for a walk instead. If you're loving it, keep moving for five more minutes. Building up your fitness over time can help to reduce the chance of burnout as your endurance grows.

If you're looking for a low-impact option, you may want to consider water aerobics. The natural resistance of the water on your body serves to create a challenge, and the support created by your body's natural buoyancy can help you get the intensity that you're looking for without taking a major toll on your joints. Water aerobics classes are offered at many YMCAs and community centers, and can be a great way to make new friends who are on a similar journey.

Considerations for weight loss

If you're getting started with an exercise program, it's important to create a new habit that you're able to stick with over time. This can be easier said than done—especially if you're excited to get moving and want to dive in head first.

Keep the following in mind when you're starting a new exercise program:

• Start slow. As we mentioned, it can be tempting to go all-out when you're excited about improving your fitness. Going overboard when you're getting started, however, can lead to injuries and burnout. Starting with exercise that feels challenging yet doable can provide a good baseline. Each week, you can increase the duration or the intensity of your exercise so it feels challenging, allowing you to build strength and endurance in a healthy way while lessening the likelihood of injury.
• Focus on creating new habits. Motivation and willpower won't be there every day, but habits tend to stand the test of time. When you're working to develop a new habit, choose something you can stick with. For example, you may not be able to make it to the gym every day after work, but you can commit to completing a 10-minute yoga video before bed each evening. You might not be able to commit to 5 am training sessions, but you can commit to going for a 15-minute walk on your lunch break every day after you're finished eating. Setting these small habits doesn't just support your fitness—it also creates momentum that pushes you to keep going when things get tough.

Remember, exercise is about more than weight loss. While it can be tempting to solely focus on the number on the scale as an indicator of progress, it's important to remember how much good you're doing for your overall health when you establish and stick to a workout routine. In addition to supporting healthy weight loss, exercise can also lower your likelihood of experiencing depression, anxiety, high blood pressure, arthritis, and many types of cancer. You'll also get the benefit of better sleep and improved energy.

Get started with Evidation to begin your health journey today

Whether you're looking for workouts to help you lose weight or simply exploring ways to boost your overall health and wellness, Evidation is here to help. Here's how it works: when you download the Evidation app and sign up for an account, we'll ask you to share your health data with us. You choose what data you share, if any. We use the data you choose to share with us to find patterns in your habits and develop insights that can help you move your health forward. We share the next steps you can take by providing personalized content that can help to inform your health decisions. Click here to download our free app and learn more about how our process works. We can't wait to start supporting you!

You know that adequate protein intake is important for optimal health, but it can be tough to figure out how much protein you need, where your protein is supposed to come from, and whether you need to use protein supplements. At Evidation, we're dedicated to helping you learn more about the steps you can take to increase your protein intake (if necessary). Here, we'll explore why protein is so important for your health, how you can calculate the amount of protein you need each day, the best protein-rich foods to add to your diet, and the effects of eating too little or too much protein.

Why is protein important?

Protein is an important macronutrient that's found in many areas of the body, including your bones, skin, muscles, organs, and hair. Protein also works to fuel a variety of internal processes, including creating antibodies to fight off illness, carrying oxygen through the blood, and providing your body with the fuel it needs to power through the day.

Many people who’re interested in maintaining or lowering their weight find protein-rich foods to be helpful tools in creating a sense of satiety. Protein digests more slowly than other macronutrients, and requires a higher level of energy output from the body during digestion. Some people who increase their protein intake find that it makes it easier for them to stick to a nutrition plan that helps them feel their best.

Calculating your optimal protein intake

There are a few different ways to calculate how much protein you need each day:

• Percentage of daily calories: The U.S. Department of Agriculture recommends that adults get between 10% and 35% of their daily total calories from protein. To use this method to calculate your ideal protein intake, you'll need to use an app like MyFitnessPal to track how many calories you typically eat in a day. After you know how many calories you consume, you'll multiply that total number by 10% and 35% to see a range of how many calories you should get from protein each day. For example, if you eat 1,800 calories per day, you would aim for between 180 and 630 calories from protein each day.
• Protein grams per day: Aiming for a set number of protein grams per day can help you further understand how much protein you should include in your diet. Take your caloric range from the percentage of daily calories method, and divide each number by four (protein contains four calories per gram). For example, if you're aiming to get between 180 and 630 calories from protein each day, that would translate to getting between 45 and 158 grams of daily protein.
• Activity levels: Protein goals aren't necessarily the same from one person to the next. If you're very active, you may feel your best when you get a higher percentage of your calories from protein. Research suggests that athletes or those who are otherwise very physically active consume between .5 and .9 grams of protein per pound of body weight per day.

Protein dense meats

Lean meats provide simple, easy-to-digest protein that can be a healthy part of most meal plans. Here, we'll take a look at some of the highest protein-for-calorie meats, seafood, and poultry you can add to your diet.

We've calculated the protein available per 200 calorie serving of each of the following foods:

• Tilapia: 41.7g
• Elk: 41.4g
• Turkey breast: 41g
• Bison steak: 39.9g
• Chicken breast: 37.5g
• Tuna: 36g
• Ground pork: 34.2g
• Salmon: 32.3g
• Beef steak: 31.6g
• Beef jerky: 16.2g

If you're deciding to switch to a diet higher in animal products, it's a good idea to talk with your healthcare provider, especially if you're living with certain health conditions like diabetes, heart disease, or high cholesterol. Your doctor or dietician can talk with you about the best high-protein diet option for your needs.

Protein dense vegetables

While meats get all the good press about supporting a healthy protein intake, there are plenty of non-meat options that can also provide you with a protein boost that helps you feel satiated throughout your day.

Take a look at how much protein you can get from a one-cup serving of each of the following veggies:

• Edamame: 18.4g
• Pinto beans: 15.4g
• Black beans: 14g
• Mung beans: 14.2g
• Fava beans: 12.9g
• Lima beans: 11.6g
• Green peas: 8.58g
• Brussels sprouts: 5.64g
• Asparagus: 5.31g
• Broccoli: 4.28g

Even if you're not using veggies to make up the majority of your dietary protein requirements, adding a cup or two to your breakfast and lunch can make a major impact on meeting your daily requirements.

High-protein vegan food

If you stick to a vegan diet, there are plenty of ways to hit your daily protein requirements (without relying on processed, frozen imitation meat products).

Here are a few of our favorite vegan protein sources:

• Quinoa: 8.14g per cup
• Lentils: 17.9g per cup
• Peanut butter: 8g per two tablespoons
• Chia seeds: 4.68g per ounce
• Avocado: 4.02 per avocado
• Chickpeas: 21.3g per cup

Are protein supplements necessary?

If you're getting into fitness, or you've been in the world of working out for awhile, it's likely that you're bombarded with ads for protein bars and protein powders. It can be tough to figure out whether it makes sense to supplement your diet with these items, especially when you're trying to increase your protein intake.

While protein bars and shakes can be helpful in getting the protein you need, there are a few things you'll want to keep in mind if you're adding more protein to your diet:

• Protein supplements still count toward your overall caloric needs. If you're working to stick to a calorie budget, it's important to make sure you're including the calories from your protein bar or shake when considering your total caloric intake for the day.
• Be sure to check the sugar content of your protein supplements. Some protein bars can have as much sugar as a candy bar, and it's important to keep this in mind when choosing protein supplements.
• Aim for minimally-processed supplements. Look for protein bars and shakes with short ingredient lists. Try to stay away from supplements that contain artificial sweeteners.

Balance is key

As with all aspects of nutrition, health, and fitness — balance is key. If you aren't getting enough protein, you're likely to notice some negative effects, including brittle hair and nails, feeling weak, feeling hungry despite eating enough calories, muscle weakness, mood changes, trouble concentrating, and getting sick often due to protein's important role in supporting a healthy immune system.

Getting too much protein can also have a detrimental effect on your health. If you're getting more protein than your body needs on a regular basis, you may experience indigestion, intestinal discomfort, dehydration, nausea, fatigue, irritability, and diarrhea. If you eat too much protein for an extended period of time, you may also increase your risk for cardiovascular disease, seizures, and other serious health conditions.

Evidation can help you hit your nutrition goals, one day at a time

At Evidation, our team is here to help you feel your best. The way it works is simple: when you choose to share the health data you're already tracking with our app, we use your information to find patterns and trends that you might not notice when your information is siloed. When we analyze your data, we're able to provide you with personalized, content-based insights that can help you take steps toward hitting your health goals. If you're ready to get started, we're ready to support you. Click here to learn more about the free Evidation app and get started today.

If you're trying to up your calcium intake, it's likely you already know that it's smart to increase the amount of low-fat dairy in your diet. That being said, dairy isn't the only way to get the calcium your body needs to thrive. Plenty of fruits and vegetables are also high in calcium, making it easier to get the recommended amount without relying on supplements. Here, we'll take a look at why calcium matters, and how you can get the calcium that you need from the produce section.

Why calcium matters

Calcium is vital for your overall health and well-being, especially when it comes to maintaining strong bones and teeth. The role of calcium in your body goes far beyond building and keeping strong bones, however.

Calcium helps your body maintain proper muscle function, as it allows your muscles to contract and relax smoothly. This is important for voluntary movements (like standing up, walking, and exercising) but it's also key for involuntary movements, such as the contractions that create your heartbeat.

The nervous system needs calcium to function properly as well. Calcium helps the body transmit signals between the brain and the body, ensuring that your body is working as one coordinated unit. The mineral also helps blood clot when you get a cut and supports the release of hormones and enzymes that help to regulate bodily functions.

Is it better to get calcium from food than from supplements?

While supplementation is one way to add calcium to your body, it's better to get the mineral from a nutrient-rich, whole foods diet. According to Dr. Erin Michos, the director of preventive cardiology at Johns Hopkins Ciccarone Center for the Prevention of Heart Disease, "A nutrient in pill form is not processed in the body the same way as it is when ingested from a food source." Dr. Michos says that research on whether calcium supplements are effective is inconclusive at best. "There is a growing body of evidence that suggests no health benefit, or even worse, that calcium supplements may be harmful," says Dr. Michos.

It's recommended that adults ages 19-50 should get at least 1000 mg of calcium from food sources each day. Women ages 51-70 should get at least 1,300mg each day, and men over the age of 70 should also up their intake to at least 1,300 each day.

Calcium rich fruits and vegetables

Ready to create a calcium-rich kitchen?

Add these foods to your grocery list:

• Broccoli rabe
• Kale
• Bok choy
• Broccoli
• Oranges
• Dried figs
• Kale
• Spinach
• Collard greens

How calcium can help you feel your best

As we mentioned calcium is necessary for building and maintaining strong skeletal health, but the mineral does far more in our bodies than it gets credit for. Let's explore some of the health conditions you may be able to improve by increasing your calcium intake.

Osteoporosis

Bone loss begins around age 30, and the process continues to speed up with age. Eating foods rich in calcium (specifically in combination with foods rich in vitamin D) can help prevent menopause-related bone loss in women, and it may also help to prevent bone loss in men.

Premenstrual Syndrome (PMS)

Research has shown that increasing calcium intake to 1,200mg per day showed a decrease in symptoms, including headaches, muscle aches, bloating, and food cravings.

High Blood Pressure

As we mentioned, getting enough calcium in your diet can help to support heart health. If you don't get enough calcium, you may be more likely to develop high blood pressure (hypertension). Early research shows that calcium may play a role in reversing hypertension. If you're currently taking blood pressure medication and want to try adding more calcium to your diet, do not stop taking your medication, and talk with your doctor if your goal is to eventually get off of your high blood pressure medication.

Obesity

Both animal and human studies have shown that low-fat dairy can play a role in reducing body weight. Researchers are still unsure as to whether this is due to calcium, other nutrients, or a combination of factors.

High Cholesterol

Early studies have shown that increasing calcium intake to 1,500mg to 2,000mg per day may help to lower cholesterol levels. It's important to note that this appears to have the greatest effect when used in tandem with regular exercise and a healthy diet, and it's possible that calcium works better to help people maintain existing normal cholesterol levels rather than helping people lower high cholesterol. If you have high cholesterol, talk with your doctor about the lifestyle changes you can make to lower your numbers.

Stroke Risk

A population-based study showed that women who ingested higher amounts of calcium were less likely to experience strokes over time than those who did not take in more calcium. If you're at risk of stroke, talk with your healthcare provider about the lifestyle changes you can make to reduce your risk.

The bottom line: Getting plenty of calcium from food can help to decrease your risk of developing certain health conditions, and may help to reduce symptoms of or eliminate other conditions, like osteoporosis. If you're living with the conditions listed above, talk with your doctor about whether increasing your calcium levels might help to improve your health.

At Evidation, we're here to help you hit your health goals

If you're ready to take your health to the next level, Evidation is here to help. Here's how it works: we ask you to share the health data you're already tracking (through apps, your smartwatch, etc.). We aggregate the data that you choose to share with us to find patterns and insights that you might not notice otherwise. This allows us to offer personalized, content-based insights that can provide you with the information you need to inform daily habit choices. We'll be with you to celebrate as your health improves over time. If you're ready to get started, we're ready to support you. Click here to learn more about how the Evidation app works and get started today.

From social media videos to the evening news to magazine articles promising the latest quick fix for weight loss, the term "processed food" is ubiquitous. It can be tough to figure out what the term actually means—and whether you need to do a total nutrition overhaul to "unprocess" the way you eat. Here, we'll explore the difference between processed and unprocessed foods, discuss how processed foods can negatively affect your health, and provide you with delicious, unprocessed items to add to your grocery list.

Processed vs. unprocessed food: What's the difference?

Unprocessed foods are foods that are in their natural, whole state (think fruits, veggies, meats), while processed foods have been altered in some way, typically to enhance flavors, change an item's shelf life, or make food more convenient or appealing.

Many foods don't fit neatly into the categories of processed or unprocessed. Rather, they exist on a continuum. For example, a package of frozen vegetables without preservatives or flavoring would fall toward the unprocessed side of the continuum, canned fruit in water might fall in the middle, and pre-packaged instant noodles would fall toward the processed end.

Typically, unprocessed foods have few ingredients, a short shelf life, and a higher nutritional value than processed foods. While processed foods do tend to be more convenient, they often leave us feeling unsatisfied and craving more foods that won't meet our nutritional needs.

What's so bad about processed foods?

Let's be clear: eating processed foods from time to time won't have devastating consequences for most of us. That being said, eating processed foods regularly—or eating a diet that consists mostly of processed foods—can have serious health consequences.

Many processed foods have excessive amounts of sugar, sodium, and chemical ingredients that are hard for the body to recognize and process. Unhealthy fats—including trans fat and excess saturated fat—can negatively affect the body as well.

Processed foods are often designed to be hyper-palatable, meaning they taste fantastic, but lack the nutritional value and fiber that you need to feel satisfied. This is why fast food can taste so amazing, yet you still feel hungry after you polish off your favorite order. The lack of fiber and nutrients in processed foods can disrupt the bacterial balance in the gut, which can cause issues with digestion and overall well-being.

As we mentioned, this doesn't mean you can never have a slice of pizza, a candy bar, or a sandwich with processed meat. Being mindful of what you're putting in your body—and choosing unprocessed items more often than not—can help you feel your best while avoiding certain health issues common in people who eat a diet that includes a higher amount of processed foods.

Health benefits of eating unprocessed foods

When you switch to a diet of unprocessed foods, you'll likely find that you experience many health benefits. While these often first show up in the form of simply feeling better, it's possible that your healthcare provider will notice positive changes as you continue to work processed foods out of your diet.

Some of the health benefits that can come with a diet of unprocessed foods include:

• Increased immune function
• Better bone health
• Higher energy levels
• Weight loss
• Improved digestive health
• Reduced risk of chronic diseases (including cancer, type 2 diabetes, and heart disease)
• Better mental health
• Improved skin appearance
• Stabilized blood sugar levels

Your grocery list, unprocessed

It can be tempting to go to a "healthy" grocery store, or to hit up the "natural" section of a store and simply choose your food from what's in front of you. That being said, there are plenty of foods that are advertised as healthy and/or unprocessed... when they're actually anything but. Let's take a look at what you need to know to make unprocessed food choices at the grocery store.

Try adding these unprocessed items to your next grocery list:

• Fruits: Apples, bananas, berries, oranges, mangoes, pineapple, avocados
• Vegetables: Leafy greens, broccoli, carrots, sweet potatoes, bell peppers, onions, garlic, mushrooms
• Grains: Brown rice, quinoa, oats, barley, corn (on the cob)
• Proteins: Fresh chicken, turkey, beef, pork, salmon, shellfish, eggs, legumes (black beans, red beans, lentils)
• Dairy: Plain milk, plain yogurt, unprocessed cheese (like mozzarella or feta)
• Nuts and seeds: Almonds, walnuts, cashews, sunflower seeds, chia seeds, pumpkin seeds
• Fats and oils: Extra virgin olive oil, avocado oil, unsalted butter
• Herbs and spices: Fresh herbs (like dill, basil, cilantro, and parsley), whole spices (cinnamon sticks, black peppercorns)
• Beverages: Water, herbal tea

Follow these tips to make the most of your next trip to the grocery store:

• Shop on the perimeter of the store as much as you can. Along the edges (out of the aisles), you'll find unprocessed foods like fruits, vegetables, dairy, and meat. If you have little ones, it can be fun to ask them to choose a new fruit or vegetable to try each time you go to the store.
• When you venture into the aisles, be mindful of your choices. Take a moment to read the ingredient labels. A good rule of thumb: if your grandparents wouldn't have recognized an ingredient on the list as food, it's likely processed.
• Think about what you can add—not just what you have to take away. When you're making the switch to enjoying unprocessed foods, it's normal to go through an adjustment period. When you focus on what you can add—for example, adding your favorite fruit to your oatmeal instead of brown sugar—you may find that it's easier to stick to your new habits.
• Encourage your family to enjoy unprocessed foods as well, but don't force them into a lifestyle change they're not ready to make. Living by example can be key—when your family sees how great you feel after making dietary changes, they may be more likely to follow suit.

Popular unprocessed food diets

As you research more about adopting an unprocessed diet, it's likely that you'll come across several eating plans that encourage you to switch to whole, natural foods, including:

• Clean eating: A clean eating lifestyle simply means eating foods as close as possible to their natural form.
• Paleo: Short for paleolithic diet, the paleo diet requires that you eat like a caveman, enjoying meat, fish, nuts, fruits, and vegetables.
• Whole 30: Designed to be followed for 30 days, Whole 30 requires that you eat minimally processed foods, without cheating, to help you identify which foods negatively affect your overall well-being. The rules of Whole 30 closely follow those of the paleo diet.

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

At Evidation, we're here to support you on whatever path you take to feeling your best. We understand that it can take some time to figure out what nutrition plan works best for you, and we're here to help you take some of the guesswork out of figuring out what eating style makes you feel your best.

When you choose to share the health data that you're already tracking with Evidation, we analyze the information you give us and find patterns and trends, allowing us to provide you with personalized, content-based insights that can help you make decisions that drive your health forward. Whether you're just getting started with improving your health or you are simply looking for insights that can take you to the next level, we've got you covered. Click here to learn more about how Evidation works and download our free app today.

Diverticulitis is a painful, inflammatory digestive condition that can be related to certain lifestyle factors, genetics, and health issues. If you've recently been diagnosed with diverticulitis, you may be surprised and confused at how such a painful condition could have caused symptoms so quickly, and seemingly, without warning.

Here, we'll explore the cause of diverticulitis, the symptoms of the condition, and steps you can take to find relief.

What is diverticulitis?

Diverticula—small pouches in the lining of the digestive tract—commonly develop in people over the age of 50. Many people who have diverticula in their digestive system never experience negative symptoms. Unfortunately, some people develop a painful condition called diverticulitis. 

Normally, food and bacteria move through the digestive system and are removed in the stool. Diverticulitis occurs when food or bacteria get stuck in diverticula, causing infection and/or inflammation. For many, diverticulitis symptoms—like abdominal pain, bloating, and nausea—come and go. Thankfully, there are many options (including home remedies) that can treat diverticulitis flare-up symptoms. 

Who is at risk of developing diverticulitis?

This painful condition becomes more common with age, as most people who are affected by diverticulitis are over 50 years old. Risk factors for developing the condition include obesity, eating a diet high in red meat, and/or eating a low fiber diet. Men are more likely to develop the condition than women.

Diverticulitis symptoms

Diverticulitis symptoms can vary widely from one person to another. Since diverticula can form without causing negative health symptoms, many people don’t know they're at risk of developing diverticulitis.

Symptoms of diverticulitis may include:

• Sudden, severe abdominal pain
• Bloating or gas
• Fever
• Chills
• Nausea and vomiting
• Stool changes, including diarrhea or constipation
• Increased urinary frequency and urgency

You may find that your symptoms are steady, get worse over time, or that they come and go depending on diet and lifestyle factors. You may find it helpful to keep a journal of your symptoms so you and your healthcare provider can find patterns and triggers.

When to get help

If you're unsure about whether you may be experiencing diverticulitis, it's important to reach out to your doctor. Any time that you experience abdominal pain that does not go away, evaluation from a healthcare professional is necessary to rule out serious health issues. It's particularly essential that you seek care in the event that you have abdominal pain alongside stool changes and/or a fever.

Complications associated with diverticulitis

If you have diverticulitis, it's important to take steps to treat your symptoms and help your digestive organs heal.

Some people who experience diverticulitis experience complications, which can include:

• Intestinal abscess due to bacterial infection
• Blockage of the colon
• Fistula (an irregular passage between the bowel organs and another organ)
• Peritonitis (a disease caused by a tear in the colon wall)
• Diverticular hemorrhage (bleeding from ruptured blood vessels in the intestinal wall)

How to prevent diverticulitis

If you know that you're prone to developing diverticulitis, it's important to adopt lifestyle changes that can prevent the condition from developing. Your healthcare provider will talk with you about how you can change your diet and lifestyle habits to support your digestive health.

Some ways to prevent diverticulitis include:

• Exercise. Engaging in regular exercise can help to support healthy digestion, moving waste products through the digestive system and lessening the risk of developing inflammation or infection in the diverticula.
• Enjoy high-fiber foods. When you eat foods rich in fiber, it's easier for the colon to remove waste from the body. It's important to note that this tip may not be helpful in the event of an acute diverticulitis flare-up, as adding fiber during a period of active inflammation or infection may exacerbate your symptoms.
• Stay hydrated. When you drink plenty of water in addition to eating a high-fiber diet, the bulk of the waste in your colon increases, preventing constipation and promoting healthy waste removal.
• Limit alcohol use. Heavy drinking has been shown to increase the likelihood of diverticulitis. If you notice that alcohol tends to cause flare-ups, you may want to stop drinking altogether.
• If you smoke, quit. Smoking has also been shown to increase the likelihood of diverticulitis. If you're having trouble quitting, talk with your doctor about pharmaceutical options that can support you as you work to develop a healthier lifestyle.

Diverticulitis natural remedies

Sometimes, diverticulitis can be treated at home with lifestyle changes and dietary adjustments. Your healthcare provider will likely recommend that you employ these changes both to soothe acute diverticulitis symptoms and to prevent future attacks.

Some home remedies that you can use to ease diverticulitis symptoms include:

• A liquid diet: Your doctor may recommend that you stick to a liquid diet (including water, coffee, sports drinks, broth, and Jell-O) to give your digestive system time to heal.
• A low-fiber diet: As mentioned previously, a low-fiber diet can be appropriate for diverticulitis flare-ups, even though a high-fiber diet is a good choice for long-term symptom prevention. While you're following a low-fiber diet to address acute symptoms, your doctor may recommend eating a diet high in low-fiber items like cooked fruits without seeds or skins, cooked vegetables without seeds or skins, white rice, dairy products, and low fiber cereals.
• Spend time outdoors: While this may seem like an odd addition to this list, spending time in the sun can promote the production of vitamin D, which some healthcare professionals believe can help to ease acute diverticulitis symptoms.
• Acupuncture: Some people find that acupuncture is a valuable remedy for diverticulitis symptoms, as it may support gastrointestinal health.

An important note: if it's your first time experiencing diverticulitis symptoms, it's essential to talk with a healthcare professional about a treatment protocol. While at-home treatments may help you find relief, it's important to make sure you don't need medication or additional treatments to help your digestive system heal.

Supplements to support digestive health

Dietary supplements may help to prevent diverticulitis flare-ups. While eating a balanced diet can help you to get the nutrients you need from a variety of natural sources, supplementation may be necessary to ensure that you're getting everything you need to support a healthy digestive system.

Supplements that may be useful in preventing diverticulitis include:

• Vitamin D: As mentioned, spending time in the sun can help to increase your body's natural production of vitamin D. Taking dietary supplements can also be helpful during times of the year when it's hard to get time in the sun, or if you tend to eat a diet that’s low in foods that contain vitamin D.
• Psyllium husk: Found in over-the-counter fiber supplement products like Metamucil, psyllium husk can help to add bulk to your stool, making it less likely that you'll develop diverticulitis. Adding this fiber-rich supplement to your diet can be helpful when you aren't experiencing symptoms. You may want to remove fiber supplements from your diet in the event of a flare-up.
• Fish oil: The omega-3 fatty acids found in fish oil may help to reduce inflammation in the body. If you don’t eat seafood often, it may be helpful for you to take a fish oil supplement. An important note: do not take fish oil or other omega-3 fatty acid supplements if you are on blood-thinning medication (unless directed to do so by your doctor).

Medications for diverticulitis

If your diverticulitis symptoms are severe, or your symptoms are not responding well to home treatment, your healthcare provider may recommend medication to help you heal.

If your diverticulitis is caused by an infection, your doctor may prescribe a course of antibiotics to kill bacteria and help your body heal. It's important that you take the full course of antibiotics, even if you begin to feel better before you finish your medicine.

Tracking triggers and symptoms

Finding an effective food tracking strategy that works well for you can be helpful in figuring out which foods to avoid in order to prevent diverticulitis flare-ups. Using an app (like MyFitnessPal) or tracking your foods and symptoms in a notebook can help you find patterns, allowing you to eliminate foods that harm your digestive health.

Support your health journey with Evidation

At Evidation, our team is here to help you feel your best. We use the health data that you choose to share with us to offer you personalized, content-based insights that can provide you with the information you need to continue moving your health forward. Whether you're trying to heal diverticulitis, are working to become healthier overall, or have a specific health goal that you're trying to meet, we're here to help. Click here to learn more about Evidation and download our free app today.

Rapid eye movement (REM) sleep isn't just the part of the night where you dream—it's also vital for your mental and physical health. When you fail to get enough REM sleep, you might notice negative effects, including memory problems, anxiety, and depression. You may also notice that you get sick more often than normal, as a lack of REM sleep can hinder your immune system's ability to fight off bacteria and viruses.

Here, we'll explore everything you need to know about REM sleep, including how much REM sleep you need to feel your best, how to know if you're getting enough REM sleep, and how you can use your sleep tracker and Evidation's data analysis tools to make the most of your shut-eye.

What is REM sleep?

During a typical night of sleep, your brain and body move through four sleep stages known as N1, N2 (light sleep), N3 (deep sleep), and rapid eye movement, or REM sleep (vivid dreaming). Each sleep stage is important and plays a crucial role in helping you to wake up feeling relaxed and refreshed.

REM sleep is named after the fast movements that your eyes make under your eyelids during this stage. For most people, the first cycle of REM sleep begins about 90 minutes after you initially enter the N1 (first) stage of the sleep cycle. Stages of REM sleep become longer and longer as the night goes on.

During REM sleep, your brain is very active—similarly to when you're awake. In addition to increased levels of brain activity, your body may also show increased activity in the form of an increased respiratory rate (faster breathing), a faster heartbeat, and a higher-than-normal level of muscle relaxation.

Some of the processes that occur during REM sleep include:

• Emotional processing: During this sleep stage, your brain processes and regulates emotions, which may help to alleviate stress.
• Memory consolidation: Your brain gets countless informational inputs each day, and your brain needs time to decide what to keep and what to forget, strengthening your memories as you sleep.
• Problem-solving: Researchers believe that REM sleep can facilitate problem-solving abilities by allowing the brain to draw connections between new ideas.
• Brain development: Plenty of REM sleep is especially important for infants and young children, as this sleep phase supports healthy brain development.

Researchers are still learning about what happens during REM sleep. It's thought that REM sleep is important for supporting certain types of learning, such as motor skills.

What happens if you don't get enough REM sleep?

Missing out on REM sleep can leave you feeling exhausted—and it can negatively affect your overall health.

One of the first things you might notice is trouble focusing or remembering things. REM sleep helps to turn your short-term memories into long-term memories. If you're not spending enough time in this sleep stage, you may find that it's harder to recall information.

You might also notice that you have trouble regulating your emotions when you're not getting enough REM sleep. Spending enough time in REM sleep can act as an emotional reset for your brain, helping you process feelings and handle stress in a healthy way.

While you're unlikely to notice serious negative physical health effects after a single poor night of sleep, missing out on REM sleep consistently over time can make it harder to stay healthy. In addition to lowering immune function, a lack of REM sleep can increase the likelihood of issues like weight gain, diabetes, and heart disease.

How much REM sleep do you need?

There are several factors that play a role in determining how much REM sleep you need, including age, gender, and health conditions. Most people feel their best when their REM sleep makes up 20-25% of total sleep time. For healthy adults, this means about 1.5 to 2 hours of your nightly 7 to 9 hours of sleep will be spent in REM cycles.

Since REM sleep cycles get longer as the night goes on, it's essential that you get a full night of sleep to maximize the time you spend in REM.

How to know if you're getting enough REM sleep

Even if you spend a healthy number of hours asleep each night, poor-quality sleep can cause you to miss out on complete REM cycles, which can leave you feeling exhausted. Staying up too late, dealing with excessive amounts of acute and/or chronic stress, and sleep disorders can all make it hard to get the amount of REM sleep you need to feel your best.

If you're feeling groggy when you wake up despite getting plenty of sleep, you're struggling with memory issues or having trouble concentrating, or you're struggling to regulate your emotions despite no new stressors, you may not be getting enough REM sleep.

Key tips to improve REM sleep

Ready to improve your sleep, wake up feeling more rested, and give your immune system the boost that it needs to help you stay healthy? Getting an appropriate amount of REM sleep can be your ticket to feeling strong and energized throughout the day.

Try these tips to support healthy REM sleep.

Create a nighttime routine

Engaging in calming activities before you go to bed can help set you up for a great night of sleep, including plenty of time spent in your REM cycles. Activities like reading, meditating, or taking a warm bath can all help signal to your brain that it's time to prepare for rest.

Limit alcohol and caffeine

While alcohol may make it easier to drift off initially, it can make it harder to get restful sleep. Avoiding alcohol altogether is best. If you're going to drink, be sure to stop at least a few hours before bedtime, and drink plenty of water. Caffeine can also disrupt your sleep. While it's unlikely that a morning cup of coffee (or two) will cause problems, it's a good idea to pay attention to the way that caffeine affects your sleep. Cutting off caffeinated drinks around noon can make it easier to fall and stay asleep.

Avoid screens before bed

While it can be relaxing to lay in bed and scroll through your favorite social media site, doing so can wreak havoc on healthy sleep patterns. When you use your phone, TV, or other screen devices, you're exposing yourself to blue light, making it more difficult for you to get restful sleep. Blue light suppresses melatonin, the hormone that regulates sleep.

Manage stress

We get it—life is stressful, and sometimes, that stress interferes with sleep. When stress levels get too high, your brain and body may struggle to spend enough time in your REM sleep cycles. Practicing stress-reducing techniques—like journaling, meditating, or practicing yoga—can help you reduce stress levels so you can get consistent, restful sleep.

Sleep tracking and Evidation: your great sleep duo

At Evidation, we use the data that you're already tracking (and choose to share with us) to find patterns and provide you with insights that can help you feel your best. When you choose to share health information with us, we use multiple data points to find and provide you with personalized, content-based insights you can use to drive your health forward.

Ready to get started? Click here to download the free Evidation app and learn more about what we do.

No matter the time of year, it's tough to avoid quick-fix diet ads on social media. Whether you're seeing tempting plans that promise to get you back on track after the holidays or ads trying to goad you into trying fad diets by convincing you that you aren't ready to hit the pool, cleanses, detoxes, and other fast-fix plans are everywhere.

Spoiler alert: your body was made to detox, no expensive teas, powders, or supplements needed.

Here, we'll delve into why cleanses are so popular, why you don't need to follow a fancy detox to help get your nutrition back on track after enjoying the deliciousness of the holidays, and how to develop a mindset that supports a healthy relationship with food. We'll also go over the things you can do to support your body if you're interested in cutting down on sugar and refined foods, allowing you to harness the power of whole, nutrient-dense foods that help you feel your best.

Why are cleanses and detox diets so popular?

It's easy to get sucked into the allure of cleanses and detox diets. For a not-so-low price, many programs promise fast, lasting weight loss, all without experiencing hunger, mood changes, and other difficulties that often come with a dietary change.

Some of the reasons many people buy into the false promises of quick-fix diets include:

• Belief that the body needs to reset: While the body does a great job of detoxing itself, many people believe that they need to go through a cleanse or detox to "get back on track." In actuality, your liver and kidneys work to remove toxins from your body, and enjoying a diet that consists mainly of unprocessed, whole foods will eventually reduce cravings for foods that are less nutrient-dense.
• Cultural appeal: Many cultures use fasting and cleansing as a part of spiritual and religious practices. Some detox diets tap into the psychology behind connecting with ancient rituals, promising psychological and spiritual benefits in tandem with support of physical wellness.
• Visible short-term effects: Much like going through a stomach flu, your body will look temporarily dehydrated after completing a cleanse. Quick visible results are often used as a part of a detox diet's marketing efforts.

Detox diet myths

Marketing claims can make it tough to figure out what's real and what's not when it comes to detox diets. Let's explore some commonly believed myths that can make quick-fix plans so enticing.

Myth: Detox diets are necessary after indulgent eating.

Fact: Eating or drinking unhealthy foods excessively can cause you to feel bloated and sluggish, but short-term detoxes aren't necessary to reset your body. Simply returning to sustainable healthy eating is all that your body needs to return to its wellness baseline.

Myth: Results gained from detox diets tend to last.

Fact: Any weight loss you experience during a detox diet or cleanse is typically due to a severely limited caloric intake, water loss, or muscle depletion. Most often, these results are temporary, and the weight typically returns once you go back to eating normally.

Myth: Detox diets remove toxins from the body.

Fact: Your body's detox system works well on its own, and continually removes toxins from your system. Detoxing doesn't require restriction or excessive exercise. Instead, eating healthy, nutrient-dense, unprocessed foods can support your body's natural detox system while helping you feel energized and strong.

How to actually detox after eating unhealthily—no cleanse required

If enjoying treats during the holiday season has left you feeling less than your best, you're not alone. The good news: there's no need to resort to extreme detox diets in order to get back to feeling like yourself. Instead, engaging in practices that support your body's natural detoxification system can be a gentle, sustainable way to get back to normal.

Try these steps to support your liver, kidneys, lungs, and skin as they work overtime after the holiday season:

• Rehydrate your body. Drinking plenty of water throughout the day (and staying away from caffeinated beverages, which can dehydrate your body) can support healthy kidney and gut function.
• Choose nutrient-dense foods. Natural, unprocessed foods (like fresh fruits, vegetables, whole grains, and lean proteins) support your liver and digestive system, helping your body eliminate waste.
• Stay away from processed foods. We get it—when you're feeling tired after the holidays, it can be tempting to grab fast food or order delivery. Doing so, however, can create a cycle that's tough to escape. Instead of opting for convenience foods, cook at home whenever you can, creating meals with simple, whole food ingredients.
• Enjoy fiber-rich foods. Fiber helps your body eliminate waste that may be making you feel weighed down. Adding foods like oatmeal, lentils, chia seeds, apples, pears, and berries to your diet can add bulk to your stool, making it easier to use the restroom.
• Exercise. When you engage in healthy movement, you're supporting your body's circulatory and digestive systems, all while providing a boost in mood and energy.
• Limit or eliminate alcohol and caffeine. Both substances can put a strain on your liver, negatively impact your sleep, and leave you more prone to eating foods that aren't conducive to helping you feel your best. Enjoying herbal teas and plenty of water can help.

At Evidation, we're here to help you live your best life, one healthy decision at a time

Whether you're deciding to dial in your nutrition for the first time in your life or you have years of experience learning what foods help you feel your best, the Evidation team is here to support you on your journey to becoming your healthiest self. When you download our app, you'll have the chance to choose to share the health data that you're already tracking with us. We'll use this information to find trends and patterns. From there, we'll offer personalized, content-based insights that can help you determine the next steps in your health journey.

If you're ready to get started, we can't wait to support you. Click here to download Evidation and learn more about our app today. 

If you're ready to begin a healthy eating journey, congratulations! You've likely heard of the term "clean eating," and may be excited about the idea of "cleaning up" your diet. That being said, the idea of clean eating can feel a bit ambiguous, and it's normal to have some questions about what foods fit into a clean eating plan and what foods are better left on the shelves of the grocery store. Clean eating is all about returning to the basics—eating fresh, minimally processed foods that support your well-being.

Here, we'll dive into the definition of clean eating, explore misconceptions surrounding the concept, go over the facts you should keep in mind while reading food labels while you're working to eat clean, and explain how Evidation can support you as you begin the process of cleaning up your diet. Grab your favorite unprocessed snack, and let's go!

What is clean eating?

Clean eating isn't just a trend—it's a lifestyle that centers on enjoying whole, nutrient-dense foods that fuel your body while supporting an overall sense of healthy well-being. Today's nutritional world is packed with processed and packaged ingredients, and it can be easy to get stuck in a rut of enjoying convenience items that our ancestors wouldn't recognize as food.

The main tenets of clean eating include:

• Focus on whole, unprocessed foods: Prioritize fresh fruits, vegetables, lean proteins, whole grains, nuts, and seeds whenever possible.
• Minimize added sugars and refined ingredients: Limit or eliminate refined sugars, flours, unhealthy fats, artificial additives, and preservatives.
• Choose high-quality ingredients: When you can, choose organic, seasonal, locally sourced foods to reduce your exposure to pesticides and support sustainable farming practices.
• Stay hydrated with clean beverages: Drink plenty of water and herbal teas, while avoiding sugary drinks, soda, and alcohol. Depending on your needs, you may choose to stay away from coffee and/or caffeinated teas.

Adopting a clean eating lifestyle can help you return to foods that support healthy energy levels, healthy digestion, and mental clarity. If you're working to achieve or maintain a healthy weight, you may find that a clean eating lifestyle allows both the flexibility that you need to enjoy life and the structure necessary to make progress.

Misconceptions about clean eating

As with any nutrition plan, it's important to explore the myths and facts that surround clean eating. Let's explore some of the most common misconceptions around the clean eating lifestyle.

Myth: If you're eating clean, you're getting all the nutrients you need.

Fact: Even if you're eating whole, unprocessed foods, it's still important to strive for balance to ensure that your nutritional needs are met.

When you're eating whole foods, it's still important to ensure that you're getting plenty of variance in your diet to ensure that your nutritional needs are met. Using a food tracking app like MyFitnessPal can help you stay on top of your nutritional needs as you adjust to a new eating style.

Myth: Clean eating is expensive.

Fact: Eating seasonally, staying away from processed foods, and creating meals at home can make clean eating a cost-effective way to improve your wellness.

Yes, it can be expensive to shop at health food stores, especially if you're stocking up on pre-packaged clean eating meals. If you take the time to prepare your food at home, however, you may find that clean eating is less expensive than standard grocery shopping. Purchasing whole grains in bulk, shopping for seasonal fruits and veggies, and creating a meal prep schedule can help you save time and money as you improve your health.

Myth: There is no leeway for special occasions or favorite foods in a clean eating lifestyle.

Fact: Nutrition plans only work if you're willing to stick to them. It's OK to go off-plan on occasion if it helps you stick with your overall goal of clean eating.

Clean eating doesn't have to be an all-or-nothing nutrition style. For example, you might eat clean 90% of the time, while leaving room for a once-a-month night out to eat at your favorite restaurant. There's nothing wrong with taking this approach, and leaving room to enjoy your favorite off-plan foods can make it easier to stick to your clean eating lifestyle.

Reading labels and eating clean

When you start your clean eating journey, you might feel overwhelmed when you're standing in the aisle of a grocery store, trying to figure out what should go into your cart and what should stay on the shelf. Reading labels is a key component of any successful clean eating plan, and it's important to know what to look for before you stock your fridge, counter, and pantry with clean eating options.

Keep these guidelines in mind as you're reading the ingredients for potential additions to your grocery cart:

• Ingredients are listed on food labels in order of total weight, from most to least. If sugar is one of the first three ingredients on the list, it's probably not a great pick if you're trying to eat clean. Sugar can go by many names on ingredient lists—keep an eye out for brown sugar, corn syrup, anything ending in -ose (like fructose, glucose, sucrose), cane sugar, and invert sugar.
• Choose foods with ingredient lists that are easy to understand. If there's an ingredient you can't pronounce, or that you wouldn't be able to purchase for home use, the product probably isn't a great fit.
• Keep an eye out for fillers, additives, and gums, including guar gum, food coloring, and artificial sweeteners like aspartame, sorbitol, and xylitol. Avoid these ingredients when possible, as they're indicative of high levels of processing that can negatively affect a food's nutritional value.
• Pay attention to the sodium content of your grocery items. While a little bit of salt can add flavor and is unlikely to have any ill effects on your health, too much salt can be dangerous. If you have certain health conditions (like heart disease), your doctor may recommend keeping your daily sodium intake below a certain level.

An important note: it's a good idea to chat with your healthcare provider when you're working to improve your diet, as they may be able to offer suggestions specific to your needs. If your doctor recommends that you cut out gluten, lower your sodium intake, or eliminate certain types of produce (like nightshades), you'll be able to make clean eating decisions that are the right fit for your needs.

At Evidation, we're here to help you feel your best, one healthy decision at a time

Whether you're just getting started with eating clean or you've been working on eating nutrient-dense, whole foods for years, Evidation is here to support you through every step of your health journey. With your permission, we analyze the health data you're already tracking to find overarching themes, allowing us to provide you with personalized, content-based insights that can help you notice patterns and make changes that help you feel your best. We're excited to support you and can't wait to watch you succeed as you work toward your health goals. Click here today to learn more about how Evidation works and download our free app today.

It can be tough to pinpoint what differentiates a great night of sleep from a not-so-great night of sleep, but you know the difference when you feel it. Understanding what you need to get your best sleep can help you set the stage for overall wellness.

Sleep allows the body to repair itself, consolidate memories, regulate metabolism, fight pathogens, and more. When you get the sleep you need, it's easier to make decisions, regulate your emotions, and perform at a high level at work or school. Prioritizing consistent, restful, high-quality sleep can help you work toward your full potential while also enhancing your quality of life.

Here, we'll take a look at why sleep is so important and how you can benefit from tracking your sleep. Plus we’ll share our favorite apps that can help you set the stage for healthy sleep, including meditation apps, sleep tracking apps, and sleep story apps.

Why sleep matters

Sleep is one of the most essential components of your health and well-being—but it's often overlooked. Sleep plays an essential role in helping you stay physically, mentally, and emotionally balanced.

Sleep isn't just important in the short-term—it also impacts your long-term health. Over time, sleep deprivation can negatively impact your body's metabolic processes, making it harder to maintain a healthy weight. Chronic sleep deprivation is associated with a number of health conditions, including high blood pressure, obesity, diabetes, and heart disease.

When you get enough restful sleep, your body has the time it needs to regulate the production of stress hormones, like cortisol, allowing you to wake up feeling refreshed. This can reduce the likelihood of depression and anxiety, while also helping you manage difficult emotions.

Sometimes, cutting your sleep short is inevitable. Whenever possible, however, it's important to prioritize healthy, restorative sleep. Thankfully, technology can help.

Meditation apps to support healthy sleep

Meditation can work wonders when it comes to improving the quality of your sleep. When you meditate, your mind calms, your body relaxes, and you may find that it's easier to fall and stay asleep.

Here, we'll take a look at some of our favorite meditation apps that can set you up for a restful night of sleep.

Headspace

Headspace makes it easy for you to practice guided meditation on your own schedule. The app offers more than 1,000 guided meditations designed by clinical experts and trained coaches to help you de-stress at any time of day. You can try the app for free, and if you decide to stick with it, you'll be able to choose between a monthly or annual subscription option.

Calm

The Calm app provides in-the-moment grounding exercises, breath work sessions, and meditations to help you ease stress during the day so that it's easier for you to fall asleep at night. You can try the app for free, then choose between an annual individual or family subscription.

Happier Meditation

This meditation app offers a personalized experience that evolves your practice offerings over time. Creating tailored plans based on your needs, Happier pushes you to new levels of calm by challenging your current meditation practice and helping you move to the next level. You can try the app for free, then choose between a monthly or annual subscription.

Breathwrk

Designed to support physical and mental health, Breathwrk offers breathing exercises and classes that can help you clear your mind in just a few minutes. Whether you're looking for breathing techniques that help you feel energized or breathing exercises that help you calm down and focus during meditation, Breathwrk can help. You can try Breathwrk for free, then choose between a monthly or annual subscription.

Sleep story apps

The ability to drift off to sleep while listening to a story isn't just found in little ones. Listening to a calming narrative as you drift off to sleep can help the stress of the day dissipate as you make your way from the day to pleasant dreams.

Try these apps if you're in need of a soothing story to help you ease into sleep.

Slumber

The Slumber app offers relaxing music, guided meditations to help you drift off to sleep, and stories that can help you de-stress as you begin to wind down. You'll be able to choose between a free version and a paid version that provides you with full access to the app's stories and meditations.

Calm

In addition to providing guided meditations, the Calm app also offers sleep stories and sounds to help you drift off when your mind is racing. Struggling to get your little ones to get a good night's sleep? You'll love Calm's sleep stories for kids, which feature favorite characters like Winnie the Pooh.

Headspace

Another double-duty app, Headspace is one of our favorites when it comes to sleep stories. The app offers sleepcasts that are remixed each night, so you can use them on a nightly basis without knowing what's about to happen next. Each sleepcast begins with a wind down technique (typically a breathing technique or meditation exercise) followed by a narrated description of a sleep-inducing landscape, helping your mind to focus on relaxation before you drift off to sleep.

Sleep tracking apps

In order to improve your sleep, it's important to know where you're starting. Using a sleep tracking app can help you understand the steps you can take to improve your sleep.

Try these sleep trackers to help you understand your sleep patterns.

Oura

The Oura Ring provides continual feedback on your energy, activity, and stress levels, providing you with information on how you shift behaviors to boost your energy levels and feel your best. You'll get information on your readiness for the day, allowing you to continue moving forward with behaviors that help you wake up well-rested and alert.

Apple Health

If you use an Apple Watch or have an iPhone, it's likely that you already use Apple Health to track some of your metrics. Your Apple Health app can help you set up sleep goals, track the amount of restful sleep you get each night, estimate your time in each sleep stage, and help you understand your sleep debt.

Samsung Health

If you wear a Galaxy Watch or use the Samsung Health app on your Android phone, you'll be able to get information on your sleep phases, how often you snore, and see a sleep score that shows how your sleep habits stack up among your peers. You'll also be able to get a personalized coaching program that gives you tips to improve your sleep.

Integrating sleep apps with Evidation

At Evidation, we use the health data that you choose to share with us to offer personalized, content-based insights that can provide you with the information you need to drive your health forward. When you integrate your sleep tracking app with Evidation, we aggregate your data with other health tracking information you provide (such as data from nutrition, exercise, and mood management apps). We use this information to help you see connections and make changes that help you feel your best.

Evidation: Here to help you get your best rest—and more

We're excited to support you in your journey to becoming your healthiest and happiest self. Whether you're just getting started with tracking your sleep and are interested in learning more about your sleep patterns, or you've been tracking your sleep for years and are curious about how your lifestyle affects your shut-eye, Evidation can help. Click here to learn more about what we do and download our free app today.