From the twinkle of holiday lights reflecting off of freshly fallen snow to the smell of just-baked favorite treats, the holiday season is full of opportunities to spend time with friends and family—and to indulge in delicious snacks and meals that only come around once a year. Here, we'll explore how you can stay on track with your health goals while also fully enjoying the indulgences of the holiday season.

Mindful eating tips for holiday meals

There's no need to skip out on holiday meals while you're working on your health—and there's no need to wait for a fresh January start to keep working toward your goals. If you know that you'd like to be a happier, healthier version of yourself, you can start right now (really!), even in the midst of the holiday season.

Try following these tips to fully enjoy holiday meals while still eating in a way that allows you to feel your best:

• Set intentions before holiday meals and gatherings. Before you start eating at a holiday meal, take a moment to check in with yourself, and consider what you want to get out of the experience. Perhaps you're looking forward to enjoying a favorite dessert, you can't wait to reconnect with a family member, or you simply want to soak up the cheer of the holiday season. When you set an intention and stay connected, you're more likely to feel satisfied by what you're eating.
• Use your senses to practice mindful eating. When you're eating foods that you love, take your time to fully engage your senses. Before you eat, notice the colors and textures of the food. As you eat, notice the taste and temperature of the food. Practicing mindful eating can help you to slow down and enjoy each bite throughout the holidays.
• Take your time and enjoy socializing while eating. Taking time to connect with others at parties and family gatherings can help you to naturally slow down your eating process, which can help to pace your digestion and give your brain time to recognize that you feel satisfied.
• Focus on food quality—not quantity. Indulging during the holidays is part of the fun, and there's no reason to skip out on your mom's famous pumpkin pie or your sister's fantastic cranberry sauce. When you're enjoying foods that might not be a part of your standard nutrition plan, choose the foods you really love, and savor every bite.
• Consider a sober holiday. While it can be tempting to enjoy a cocktail or two during the holidays, doing so can drive up your caloric intake without increasing satiety levels, decrease the quality of your sleep, and have a negative effect on your immune system. If you do choose to drink, be sure to stay hydrated and limit your intake.
• Remember, flexibility is key. For many of us, weight fluctuations are a normal part of the holiday season. Mindful enjoyment of holiday food isn't about restriction, rather, it's about enjoying food in a balanced, nonjudgmental way.

Strategies for staying active despite a busy schedule

Schedules can get hectic during the holiday season, and staying on top of your self-care routine helps support your physical and mental well-being. You may need to be strategic and creative with your time, but there are plenty of ways you can include meaningful movement in your day during the holidays.

Try these tips to maximize your physical activity during the holidays:

• Try short, intense workouts. Just 10-15 minutes of exercise can be effective. High-intensity interval training (HIIT) workouts offer quick, intense bursts of activity followed by periods of rest, and are known for offering a great caloric burn and supporting cardiovascular fitness.
• Incorporate movement into daily tasks. When you're on the phone or listening in on a virtual meeting, head outside for a stroll around the block. Take the stairs instead of the elevator when you can. When you're moving through tasks at home, put holiday music on, and take dance breaks from time to time to keep your activity levels up.
• Try active socializing. Instead of spending all of your time sitting during social gatherings, suggest a walk, quick workout, or movement-intensive games to get you and your friends or loved ones up and moving while you get to spend quality time together.

Managing stress and prioritizing self-care during the holidays

From cooking to shopping to hosting to managing traditions, the holiday season can be stressful. Prioritizing your mental health self-care is important for enjoying the season in a healthy way.

Try these strategies to manage holiday stress:

• Set boundaries. One of the most important parts of emotional wellness is learning to say no. You don't have to attend every party or accept every invitation during the holidays. If you're feeling overwhelmed, talk with family, friends, or coworkers who can help. It's ok to let others know that you need some extra support to manage holiday stress.
• Let go of perfection. There's no such thing as a perfect holiday experience, and no matter how hard you try, you won't be able to create one for yourself or anyone else. Let go of the idea that each meal, event, and gift exchange must be flawless from start to finish. Downsize your to-do list by focusing on the moments that matter most, like spending time cooking with loved ones or curling up with your pet for a holiday movie marathon.
• Prioritize physical health. You can't take care of anyone else unless you're taking care of yourself, and this adage is especially true during the holiday season. Aim for at least 7 hours of sleep per night (more if you can swing it). When you get enough rest, your body is better able to regulate stress levels. Exercising often (even if it's as simple as going for an outdoor walk with your family) can help keep stress levels under control while keeping you healthy.
• Take time for yourself. It's easy to get caught up in the rush of the holidays, and taking breaks can help to keep stress levels low. Take some time and enjoy a chapter of a new book, go for a solo outdoor walk, or take some time to enjoy creative pursuits.

Tips for enjoying treats in moderation

Holiday treats don't have to lead to winter weight gain when enjoyed mindfully and in moderation. Finding a balance that works for you is key.

In order to mindfully enjoy holiday treats, you'll want to try to fully focus on your food when you're eating. This doesn't mean you need to sit in a silent room while you're enjoying holiday food! Instead, carefully choose the foods that you take from the buffet table at parties. If you're alone, try fully focusing on your food, rather than eating with distractions like the TV or the computer.

Eating small portions can also help you enjoy treats in moderation. Remember, you can always go back for more if you don't feel satisfied with your initial portion. When you start with a smaller amount of food on your plate, you're less likely to overindulge.

When it comes to striking a balance between healthy foods and treat foods, be selective. Enjoy the treats that you really love, and maybe skip the foods you can get any time of year. Pair your treat foods with nutrient-dense foods to ensure that you're getting the vitamins and minerals you need while you enjoy the delights of the holidays. Enjoy each treat with a piece of fruit, a handful of nuts, or other healthy option that can provide your body with the fantastic taste of a treat alongside a boost of energy.

Evidation: Your key to enjoying the holidays mindfully

At Evidation, we're here to give you the content-based insights that can help you become your healthiest, happiest self. Whether you're tracking your fitness and activity levels, your sleep, your moods, or other health data, Evidation puts it to good use.

When you choose to share the health data you're already tracking with our app, we'll provide tips and tricks that allow you to continue working toward your health goals as you enjoy the foods and activities that ignite a sense of nostalgia and joy. Click here to learn more about how Evidation works and download our free app today.

When winter hits, so does the holiday season. This brings many challenges if you’re focused on healthy living. From shorter days and colder weather that make it harder to get your exercise in, to the many treats and extra alcohol consumption common around the holidays, you’ll face many challenges to your healthy living goals during this time of year.

If you’re wondering, “Why do I gain weight during the winter?” know that you’re in good company. On average, people will gain between 1 and 3 pounds during the holiday season. There are many reasons for this. The stress of the holidays, extra food available, less motivation to get outdoors and be active, and increased cravings for comfort food are all contributing factors to winter weight gain.

So, what can you do if you want to avoid coming out of the winter with a few extra pounds? There are some simple yet effective strategies you can use to prevent holiday weight gain. With the right plan in place, you can enjoy some holiday festivities and still achieve your health goals during this season.

1. Be active and socialize

A key factor of a healthy lifestyle is exercise, but many people lose motivation to be active when the days get shorter and the temperature colder. The holiday season is about friends and family. While many events do focus on food and treats, they can also be about the people you’re spending time with. Focus on the social aspect of the event and look for ways to be active. Can you get together with family for a hike through the winter woods, or play a game of basketball in the driveway after a holiday meal? Being active and social may help counter any extra treats you enjoy over the season.

2. Mindful eating and portion control

Having one holiday cookie isn’t going to derail all of your healthy eating goals. Having two holiday cookies every day between Christmas and New Year's may be more than your body needs.

One key to balancing your desire to maintain a healthy weight with the extra treats of the holiday season is to practice mindful eating and portion control. Eat what’s available when you’re hungry, even if it’s not the healthiest option possible, but stop when you’re full. Take a half portion, too, and evaluate if you’re sufficiently full before returning for seconds. These small steps can make a big difference in the total number of calories you consume.

3. Smart snacking and healthy choices

When you want a snack during the holidays, it’s tempting to reach for another treat. Instead, grab some fresh fruit, or keep some cut-up veggies in the fridge. If you can focus on smart snacking and save the treats for an occasional after-meal dessert, you may find that you’re consuming fewer empty calories. Also, fruits and vegetables are high in fiber, which can help you feel full longer. They’re also packed with vitamins that can help boost your immune system throughout the winter months.

4. Manage stress and sleep

There’s no denying the holiday season can feel stressful. There are concerts, programs, parties, and events to attend nearly every weekend. Over time, you can start to develop significant stress as you work to manage this busy schedule. Stress releases the hormone cortisol, which triggers the body’s natural fat storage tendencies. When you have high cortisol levels, it can be harder to lose weight. Also, high cortisol levels can make you want to indulge in sugary or salty treats, which can add to your weight gain.

Add to the schedule the expectations this time of year to have the perfect, Pinterest-ready holiday, and you can see why it’s a recipe for high levels of stress. Find ways to weave in some relaxation throughout the winter as you manage your emotional wellness during this season. Curl up with a favorite book or holiday movie to unwind, or draw yourself a warm bath to add some relaxation. Maybe relax by listening to your favorite holiday music or attending a peaceful religious service. What feels relaxing is going to be highly personal to you, but find some ways to unwind.

Getting enough sleep is also essential during the winter. Sleep keeps your immune system functioning properly while also lowering your stress levels.

5. Mindful indulgence and alcohol consumption

It’s probably not reasonable to say you need to avoid all treats during the holidays, but as with your mindful eating, be mindful of your indulgence. Take small portions of the holiday treats that are so prevalent this time of year. Avoid taking seconds. This will help you consume less of these tasty but potentially unhealthy items.

Similarly, be considerate of how much alcohol you consume. Whether it’s wine, beer, or something else, alcohol contains calories, and too many calories can lead to weight gain. Have alcohol on occasion if you want it, but don’t overdo it.

6. Planning and self-compassion

The best way to protect against winter weight gain is with a plan. Find tools you can use to track your health, such as Evidation, and know how you will approach parties and treats brought to work. Give yourself some grace to enjoy some of these items, but have a plan in place to say “no” in a gracious way when needed.

In addition, practice self-compassion. You may gain some weight in the winter. For some, it’s the nature of the season and all of the celebrations it brings. If you do gain some weight and want to try to get back to your baseline after the holidays, you can easily do so. A little bit of extra winter weight, especially over the holidays, doesn’t need to derail the work you’ve put in throughout the year.

Are you looking for additional insights that can help you fight winter weight gain? Check out these 23 surprising health facts, or our guide to healthy eating during the holidays.

If you want a tool to help you prevent winter weight gain, consider Evidation. By rewarding you for your efforts, Evidation can make it easier to focus on healthy choices throughout the holidays. Start tracking your health with Evidation today.

As technological advancements continue to change the world around us, the impact on healthcare is nothing short of amazing. Technology has improved the way healthcare organizations can communicate with individuals and how their health records are stored and accessed. Additionally, it has streamlined telemedicine, making appointments much easier and more accessible.

Technology has also provided significant opportunities for research and medical advancements to take place in the field, opening the door for better treatment plans, early diagnoses, and more knowledge and understanding of medical conditions and diseases.

This post will explore the evolving landscape of technology and its impact on healthcare and what Evidation is doing to participate and fuel innovation and discovery.

What is digital health?

Digital health encompasses an expansive landscape, including wearable devices, telehealth and medicine, health information technology, and personalized medicine.

Thanks to the incredible advancements in technology, the healthcare and medicine sectors have drastically changed and improved through the accessibility of mobile apps, software, and machine learning.

The types of digital health technology vary from electronic health records to simple apps to track daily wellness and activity to heart monitors, along with innovative devices and sensors that can potentially save lives.

These advancements have made it more efficient to diagnose and treat various health conditions and diseases, along with customizing treatment plans designed specifically for individuals, rather than a blanket solution for the masses.

How wearable health monitoring devices enhance our lives

As we see technology impact the healthcare industry significantly, the health tools we have access to daily are improving as well.

Take Evidation, for example.

Many health and fitness apps and wearable devices support users in logging daily meals and tracking exercise. Evidation takes it several steps further by providing our members with motivation to take positive steps to build healthy, lifelong habits.

Connecting the Evidation app to a fitness tracker or wearable device will allow you to begin tracking your activities. You’ll also be prompted to complete health surveys and polls about your daily habits, sleep, energy levels, and more. Over time, the Evidation app will provide insights to help you improve your health and achieve your goals.

Additionally, Evidation provides a unique opportunity for its members to participate in research and clinical studies geared toward their specific medical conditions. In doing so, members can can help to advance healthcare for everyone.

How personalized medicine and care changes lives

In healthcare, a one-size-fits-all solution, unfortunately, does not exist. Why’s that? We’re all different and unique, making it impossible to diagnose and treat every person the exact same way. This approach may work for the common cold, but personalized medicine is essential for more complicated medical issues.

Precision health is the idea that an individual’s unique genes, environment, and lifestyle all play a role in their overall health. In a precision health treatment plan, a person’s care is designed based on their background, health condition, and many other factors. It’s a more tailored approach to healthcare and saves time and energy for the individual and their healthcare team.

Aside from personalized treatment, custom health insights and data are extremely helpful in tracking and improving overall health. Evidation tracks regular activity by integrating with popular fitness apps to help you build healthy habits, one day at a time.

The Evidation app also sends members daily surveys and health-related questions to gather data and insights and then compares this information to their regular activity.

Over time, these health insights can become efficient and resourceful in tracking health patterns and understanding where members are (physically and mentally) with their health and wellness. As you can see, personalized medicine and healthcare can begin in the hands of the individual.

With apps like Evidation, people can share a wealth of data and health insights with their healthcare team, making it easier to design a suitable treatment plan for a healthier life.

Concerns surrounding the security and privacy of health data

One of the most significant concerns with the adoption of digital health is consumer security and privacy. Consumers worry about organizations releasing their personal information and improperly sharing their data throughout the healthcare system and its entities.

From data breaches to ransomware attacks, many consumers don’t feel comfortable with their health records stored electronically. The fear of personal information being shared online is a common roadblock for many individuals regarding electronic health records and sharing personal health information through wearable devices.

These are valid concerns and ones that Evidation addresses head-on. Our robust privacy policy shares in-depth information about your right to privacy, the rights you have with respect to your information as an Evidation Member, and we secure and protect your personal information.

As an Evidation Member, your consent is required whenever we request your data. Our members have control over who can or can’t see their health data, empowering them to share (or not) as much as they want.

Precision health: Bridging the gap between research and practice

As we’ve discussed on numerous occasions, participation in healthcare research is the foundation for discovery and innovative treatment plans. Without willing participants for research, medical advancements simply won’t happen.

Many organizations already have scientists and doctors to complete the research, but the missing link is often finding participants who are open and willing to participate in a medical study.

That’s where Evidation comes in. With such an active community of members, Evidation makes it easy for members to participate in different studies. We gather personal information about each member (with their consent) through surveys, data from connected apps, and cards to match each member with the appropriate opportunities.

Evidation is designed to make substantial contributions to healthcare research by offering studies and clinical practice opportunities for members. Eligible members can participate in research studies that include actions like monitoring vitals, lab work, and more. We’ve offered our members opportunities to participate in studies on migraines, chronic pain, sleep patterns, COVID-19, mental health, and many others.

Here’s the great news - nearly one million Evidation Members have participated in medical research with Evidation, and our scientists publish their findings in the top medical journals around the world.

After becoming eligible and consenting to participate, Evidation Members can have a front-row seat to medical advancement and discovery. This is one of the many ways Evidation is driving innovation for precision health in the United States.

Digital Health & Evidation

As digital health evolves, the Evidation health app makes it simple and efficient to track and improve your health. Whether you want to set specific exercise goals or just track your progress, Evidation supports you every step of the way.

Our points-based system provides motivation for members to achieve their goals and build healthy, long-lasting habits that can improve their lives. Keep track of your health with Evidation - download the app here.‍

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Did you know that 1 in 133 Americans has celiac disease?

That’s roughly 1% of the population. And while that may not sound like much, it makes celiac disease one of the most common genetic diseases.

If we look beyond the US, that number increases even more. 1 in 100 people have celiac disease worldwide. And in recent years, those numbers are increasing rapidly.

According to beyondceliac.org,

“The rate of new diagnosis of celiac disease has increased 7.5 percent every year for the past few decades throughout the industrialized Western world, a new study by Lebwohl and colleagues from Canada, China and Sweden found.”

‍And because we’re always working to understand how well our community of Evidation Members represents the population as a whole, we wanted to know how many of them are currently living with this rapidly growing autoimmune disease.

We asked Evidation Members if they’d been diagnosed with celiac disease.

What did we discover?

Over 21,000 members responded to the question. And over 14 percent of those who responded answered yes.

That means, out of the 3 million Americans living with celiac disease, 3,000 of them are Evidation Members!

Of course that isn’t an accurate reflection of the population as a whole, but it is interesting to see the numbers and how our members align with the larger community.

What is celiac disease?

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIH),

“Celiac disease is a chronic digestive and immune disorder that damages the small intestine.”

It is a chronic, genetic, autoimmune disease that often leads to other diseases, and — if left untreated — results in increased hospitalizations and, in some cases, death.

Basically, in a person with celiac disease, the body sees gluten (a protein found in many common foods) as a threat. The immune system attacks the protein, and the small intestine is damaged in the process.

Over time, this leads to damage of other organs as well and numerous other serious health conditions.

This infographic from beyondceliac.org does a great job summarizing the condition.

When is celiac awareness month?

The entire month of May is Celiac Awareness Month. This is a time when people who have celiac and their friends and family get together to raise awareness about the disease.

Those who participate in the awareness month also work to raise money for more celiac research. The goal is twofold. First, advocates want to end the stigma and misinformation about it. Second, they’re working hard to help fund and find a cure.

Remember, knowing the current celiac definition is just the start. You also need to make sure people understand the disease’s impact and how to support those who have it within the local community.

What it’s like to live with celiac disease

For many, living with celiac requires nothing more than a change in diet. Technically.

But it’s not that simple in reality.

Today, it’s easier than ever to find gluten-free options, but it still means a total change in lifestyle. It means limited choices, embarrassment, and often isolation.

In fact, the social and psychological impacts of managing celiac disease are staggering. Often people with celiac choose to risk exposure rather than take on the burden of avoiding gluten. This leads to illness, hospitalization, increased medical expenses, and death.

Eating out is especially difficult. More often than not, individuals living with celiac disease have very limited options when dining out.

Like those with food allergies, even tiny traces of gluten can be enough to cause serious damage, so many restaurants are unable or unwilling to accommodate someone with celiac disease at all.

Those who can often have limited options, maybe a salad with no croutons or a burger with no bun. The risk of cross contamination is high though due to shared prep areas and cooking spaces.

Often individuals with celiac disease steer clear of social eating situations in order to avoid the weight of being a “burden.”

According to The Celiac Disease Foundation,

“The treatment burden of celiac disease is comparable to end-stage renal disease, and the partner burden is comparable to caring for a patient with cancer.”

Luckily, there are resources and advocates. More and more gluten-free options are available every day it seems. And, with education and acceptance, we can start to relieve some of the strain that comes with managing and living with this chronic condition.

Symptoms of celiac disease

One of the challenges doctors face when diagnosing celiac disease is the large list of symptoms. University Health News says there are 281 known symptoms of the condition. Due to this wide range of symptoms, 83% of people with celiac get misdiagnosed or remain undiagnosed.

While symptoms of the digestive system are common, the condition can affect nearly every bodily system. Here are some common symptoms.

Digestive symptoms

Problems with the digestive system are common for those with celiac. Celiac disease causes an immune system response that attacks the small intestine. Specifically, the disorder attacks the villi, which are small, finger-like projections that line the small intestines and absorb nutrients from the food. When someone with celiac disease eats gluten, the villi shrink and become blunted.

The damage to the villi can cause problems such as:

• Diarrhea
• Constipation
• Nausea
• Bloating and gas
• Vomiting, sometimes severe
• Delayed emptying of the stomach
• Stomach cramping

If left untreated, celiac disease increases a person’s risk of developing more serious problems with the digestive system, including ulcers and stomach cancer.

Neurological and emotional symptoms

For some people, celiac affects the nervous system, not the digestive system. This often causes headaches, including severe migraines. It can also cause:

• Brain fog
• Numbness and neuropathy
• Nerve pain
• ADHD symptoms
• Dementia
• Motor tics
• Autism-like symptoms
• Depression
• Irritability
• Anxiety
• Fatigue

In addition, some people will develop a serious condition known as ataxia. Ataxia occurs when the immune system attacks the nervous system after eating gluten. This can lead to slurred speech, coordination problems, gait problems, and trouble controlling the eyes or limbs.

Bone and muscle problems

Celiac disease can cause problems with thinning bones. People may deal with joint or muscle pain with no clear cause. Discoloration of the teeth, especially if someone develops celiac before their adult teeth emerge, can occur. Others may notice problems with tooth enamel.

Growth and development concerns

Some parents notice the first symptoms of celiac when their child fails to grow as expected. Failure to thrive, an otherwise unexplained lack of development and growth, is common. Children may have developmental delays, not meeting expected milestones on time or experiencing delayed puberty.

Historically, doctors watched for children to be losing weight before considering celiac. However, new research has found that nearly 75% of children with the condition are actually overweight, so weight loss or low body weight isn’t the only condition to look for.

Nutrient deficits

The damaged villi caused by celiac disease make it difficult for people to absorb nutrients from their food. This can lead to nutrient deficits, including anemia and vitamin D deficiency. Malnutrition due to celiac can cause a number of other health concerns.

Skin conditions

Celiac disease can also affect the skin. Some people develop small, non-itchy bumps called follicular hyperkeratosis. Sores in the mouth are also common. An extremely itchy rash known as dermatitis herpetiformis is another rare but highly problematic symptom.

Other common symptoms

Some additional symptoms of celiac disease include:

• Infertility
• Liver disease
• Spleen disorders
• Loss of appetite
• Seizures

Sometimes, celiac disease causes no symptoms at all. This phenomenon is sometimes called silent celiac. However, if the patient has the disease, the damage to the intestines is still occurring, even if they have no clear external symptoms.

Treatments for celiac disease

The only current treatment for celiac disease is following a strict gluten-free diet. Sometimes, the symptoms and secondary conditions, such as anemia, need additional treatment, but treating the celiac requires a lifetime of gluten-free living.

Avoiding gluten means avoiding wheat, barley, rye, and most oats. Sometimes, wheat is hidden in other ingredient names, such as:

• Spelt
• Triticale
• Durum
• Couscous
• Semolina
• Modified food starch

Working with a nutritionist who has celiac knowledge can help people with celiac find healthy substitutes for their favorite foods while ensuring that they’re eating a balanced diet in spite of the strict nature of the treatment.

While a lifetime of gluten-free living is challenging, today’s food companies have added many gluten-free products to their lineups. Even major snack food brands, like Oreo, are dipping into the gluten-free market. Eating gluten-free isn’t always easy, but it’s easier now than it was even a decade ago.

Once someone with celiac starts eating gluten-free, the intestines usually start to heal. Once the villi grow back, many of the symptoms will dissipate. However, this isn’t a cure. If the person accidentally eats some gluten, they’ll usually experience symptoms for a few days or weeks afterward.

Raising awareness for celiac disease in May

May is Celiac Awareness Month, and with it comes the opportunity to raise awareness of this common condition.

Whether you’re diagnosed with celiac or someone you know is affected, helping people around you understand celiac is a key factor in accepting the disease and learning to live with it. Here are some ways you can raise awareness during this important month.

• Post educational content to social media – If you’re on social media, find memes from the Celiac Disease Foundation or Beyond Celiac websites, and post them to your social media pages.
• Spread video content – Go on YouTube or another video streaming platform, and find videos from people who have celiac. Share these videos to show what living with the condition is like.
• Reach out to government officials – The celiac disease community is constantly advocating for clearer labeling of gluten-containing ingredients on food packaging. Use May as a chance to send a letter to your government leaders to advocate for this concern. 
• Leave brochures about celiac at school or work – Help people learn the facts about celiac by leaving reading material at your school or workplace, if allowed.
• Change your profile picture – Add a green ribbon to your social media profile pages to advocate for celiac disease awareness.
• Wear green – Green is the official color of celiac disease awareness. Find a t-shirt or bracelet you can wear multiple times in the month to advocate for more education and awareness of the disease and its treatment.
• Make a gluten-free treat – Bring a gluten-free treat  to work or school. Let people taste how good gluten-free food can be.
• Get tested - If you're dealing with any of the symptoms above, talk to your doctor about getting tested for celiac disease.
• Run for celiac - During Celiac Awareness Month, you'll find virtual and in-person races to raise funds and money for celiac disease and its research. Consider taking part in one. You'll get more steps in your day while advocating for celiac disease treatments.

The more people who participate in Celiac Awareness Month, the more people will find themselves accepting those with celiac disease. The more people accept celiac, the greater number of options people will find for food and support within the community.

Start reaching your health goals today with Evidation

Celiac Awareness Month is a great time to explore additional ways you can support your overall health. Evidation makes tracking your health simple and rewarding. Whether you’re working to avoid gluten due to a new diagnosis or simply want to track your health or daily step count to reach your full potential, our app can help. Simply track your eating and exercise, by synching your favorite tracking app to Evidation, and start earning money for making better choices.

Reach your health goals with help from Evidation. Download the app today.

February is recognized as Low Vision Awareness Month to spread the word about resources available for people living with low vision.

The National Eye Institute predicts that by 2050 the number of people living with vision impairment or blindness will double. Another 16.4 million Americans are predicted to live with corrective eye problems like short or far-sightedness, which can be corrected using glasses, contact lenses, or surgery. 

Yet statistics show that more than half of Americans don’t seek eye care, citing lack of awareness and cost of services as the main reasons for not seeking help. 

This highlights the importance of initiatives like Low Vision Awareness Month, where we can all do our part to share information with those who can benefit from it.

What is low vision?

Low vision is a degenerative condition where a person’s eyesight fades until they find it difficult to cope with everyday activities like reading price labels when shopping, recognizing people’s faces, and seeing television or computer screens clearly. There is no cure for low vision, but people can keep their sight for longer by using corrective devices like magnifying glasses, specialized computer software, and sometimes surgery if a reversible eye disease like glaucoma or cataract is the cause of low vision.

Whether you develop a low vision problem depends on many factors. One of them is genetics. If your parents wore glasses and experienced vision loss during their twilight years, chances are that you might also need glasses one day.

National Health Institute has identified four types of low vision resulting from various eye diseases or conditions.

1. Peripheral vision loss. When you cannot see out of the corners of your eyes.
2. Central vision loss. When you cannot see things in the center of your eye, objects and people’s faces seem like blurry blobs in the middle with clearer details on the outside.
3. Night blindness. When you cannot see well in twilight or low-light conditions, driving a car at night can be difficult or impossible because you cannot see the lane markings.
4. Blurry or hazy vision. When you cannot distinguish details of objects or read print, the words appear blurry or hazy, and you cannot make out letters (especially small print).

Causes of low vision

People of any age can be diagnosed with low vision because it can arise from various conditions and injuries. Low vision may result from eye or brain injury during an accident, but it’s more common in adults over the age of 45 and most common in adults over the age of 75.

The main causes of low vision are age-related conditions like:

• Diabetes-related retinopathy
• Macular degeneration
• Cataracts
• Acute and Chronic Glaucoma

Risk factors for developing eye disease

Risk factors for developing problems with vision increase with age. If you’re already over 75, you may be at increased risk. But age isn’t the only risk factor for developing low vision. 

‍Other factors that can put you at higher risk for developing vision impairments are:

• Weight
• Family history of eye health issues
• Chronic condition such as diabetes or high blood pressure
• African American, Hispanic, or Native American descent

Even if none of the above factors apply to you, it’s still a good idea to get your eyes examined, especially if you’re over 45. That way you can be on the lookout for any deterioration that may be happening unnoticed.

Keep your eyes healthy and protect your vision

It’s important to get your eyes examined by a qualified medical professional at least once every two years. Keeping tabs on your eye health will help you get better, more effective treatment in case any eye problems are discovered during the exam. It’s especially important to have your eyes checked out because many eye diseases don’t have any warning signs until it’s too late and the eye structure has been damaged. Starting treatment early in the disease process has a far greater success rate.

Schedule a full dilated eye examination

Just like you go to a doctor for a yearly physical, you can book an appointment for an eye examination with an optometrist or ophthalmologist. The exam is painless, and it’s the only sure way to discover if there are any problems with your eyes or vision. Early diagnosis equals better treatment outcomes. So make a routine eye exam part of your yearly checkup.

Simple tips to protect your eye heath

Even though you may not be able to prevent developing a low vision condition, according to the National Health Institute, taking care of your eyes every day will preserve your sight for as long as possible.

• Wear sunglasses. When going outside, wear sunglasses. Even if the weather is cloudy, the sun still penetrates the clouds, and the UV rays can cause damage to your eyes.
• Wear protective eyewear. Use protective eyewear if you’re doing activities that may cause injury to your eyes—especially during welding, construction work, or home repairs. Pleasure activities like skiing, motorbiking, or diving can easily result in eye damage if you don’t use protective eyewear. Also, don’t forget to protect children’s eyes during sporting activities. Protect their eyes while they’re young so they can keep their vision for longer as they age.
• Prevent eye strain. When you’re working at a computer screen for long hours, remember to take breaks and let your eyes rest throughout the day. Also, you may want to invest in protective glasses that reduce screen glare.
• Keep contact lenses clean. Always follow the manufacturer’s instructions on how long a contact lens should be worn. Make sure your hands are clean before removing or inserting contact lenses, and use the prescribed contact lens solution to make sure you don’t introduce any germs into your eyes. Repeated infections may cause damage to your vision.

Best place to find help when your eyesight is fading

If you notice changes in your vision, visit an eye specialist to be examined and, if need be, directed to a vision rehabilitation service. 

‍Vision rehabilitation can be a lifesaver for those living with vision loss. These services help you keep your independence despite deteriorating eyesight and help you choose the correct assistive devices so you can keep the vision you have left for longer.

Living with low vision

Millions of people in the US live with a visual impairment which can make it hard to do everyday activities like driving, reading, or cooking. Unlike some visual disturbances like near or far-sightedness, visual impairments can’t be corrected with glasses, contacts, or surgery.

The good news is there are resources available, like vision rehabilitation services, that can help people with a visual impairment make the most of the vision they have so they can keep doing the things they love. 

Take some time this Low Vision Awareness Month to spread the word about vision rehabilitation and be sure to sign up for Evidation today to get more health tips and resources. 

Reach your health goals. Download the app today.

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Let's shine the light on privacy in celebration of International Data Privacy Day!

‍Data Privacy Day has been celebrated in Europe on January 28th since 2006, when it was established to commemorate the January 28, 1981 signing of Convention 108, the first legally binding international treaty dealing with individual privacy and data protection. The U.S. and Canada started celebrating the day in 2008. 

More recently, and given the prevalence of data in our increasingly digital world, Privacy Day has been extended to a full week. The National Cyber Security Alliance (NCSA) has set the theme for Data Privacy Week 2023 to be part of its global online safety, security, and privacy campaign called ‘STOP. THINK. CONNECT.’ You can learn more about the NCSA's Data Privacy Week initiative here. 

Evidation's commitment to data privacy is a cornerstone of our business and reputation. As part of that commitment, we will not share your health information without your permission. We also make sure you have the tools you need to exercise control over your data. Our Privacy Notice can give you more insight into our privacy principles and how we collect, handle, and protect your personal information and data. 

Recently, a number of states have enacted new consumer privacy laws intended to ensure that individuals are able to protect their privacy and the data they share with companies. These laws require companies to (among other things) inform individuals about the personal data they collect, why they collect it, how and with whom they share the data, and to enable certain rights for individuals with respect to their own information. 

While these laws can help to ensure that individuals have control over their data, the protection and privacy of your information is actually a partnership between you and the companies to which you entrust your personal information.

What you can do to keep your data and identity safe

We’re honored to be a partner on your health and wellness journey and are committed to protecting the confidentiality, integrity, and availability of your information.  But it's important to recognize that, as individuals, we owe ourselves a similar commitment to our own privacy and personal information. Just like the new year is an opportunity for many folks to make changes to improve their lifestyle and health choices, Data Privacy Day can be the inspiration we each need to prioritize understanding (and exercising control over) who has our data and why, and ensuring our personal information is secure. So, be sure to take some time for yourself on this year's Data Privacy Day.

4 tips to protect your identity and data:

1. Know. You are likely giving your personal data to every app, online account, platform, etc. that you join, even if it's not needed. Know what data you're allowing to be accessed, by who, and why, and consider either limiting the access or not using the app. Does your recipe app really need your geolocation? Does your music app really need access to your contacts? Likely not. If you're not sure what data you've permissioned, try looking in your settings or, if you're able, submit an access request  to the company. 
2. Get cleaning. Get rid of apps and accounts that you're not using or no longer need. This can include reward programs (like at grocery or retail stores). As part of this clean up, (if you're able) submit a deletion request. 
3. Control. Check and update your privacy and security settings. Most apps and accounts allow you to do this in “settings” either in the app or on your device. And be sure to check your internet browser and "cookie" settings as well. You can find additional information about managing cookies here. 
4. Secure it. Here's how you can better secure your information:

• Use strong, unique passwords and consider a password manager.
• Turn on multi-factor / two-factor authentication whenever possible.
• Don't be hooked - be able to spot and avoid phishing attempts (including via text or phone).
• Freeze or put blocks on your credit (as well as those of your dependents), and  consider credit monitoring services.
• Manage your "cookies" on your internet browsers and on webpages.
• Know what other tools your mobile devices or other services offer that can provide additional privacy or security options (e.g., on iOS, gmail and others you can "hide" your name and email address)

And remember to celebrate your favorite privacy professionals and enthusiasts on January 28th. ‍

You may have heard of Movember, the month when men grow their facial hair in solidarity with men’s health issues, like testicular and prostate cancer. The trend has taken hold across the world and even generated its own spinoffs, like “No-Shave November.”

‍Movember started in Australia as a grassroots movement and began to become widespread in the early 2000s. Since then, the campaign has only grown, so you’re sure to see plenty of men rocking facial hair this November. 

Let’s take a moment to discuss what you can do to take care of your health, raise awareness, and show your support for men’s health issues. 

What Movember Is All About 

Movember is all about men’s health. Rather than focusing on one specific medical concern, Movember encourages us to spread awareness of the many health risks specific to men. Mental health is a huge focus during the month, as studies have shown that men are statistically far less likely to seek help for things like anxiety and depression. 

Men seek treatment less frequently for a variety of medical conditions, largely due to a culture that encourages men to be stoic and deal with things themselves. Regular checkups and cancer screenings are more likely to be put off or skipped entirely by men. We’re here to encourage guys to take charge of their health and break the cycle of stigmas that prevent so many men from properly taking care of themselves. 

Mental Health 

Mental health is a major issue for men, not just in the US but across the world. In the United States, men are 3.6x more likely to die by suicide than women. There are many reasons for this, but a lot of it comes down to a lack of comfort in discussing emotions. While we’ve made great progress, some men still feel ashamed of talking about their emotions, especially with a medical professional like a therapist or psychiatrist.  

 As a society, it’s important to treat mental health conditions, like anxiety and depression, with the same care and empathy we treat physical ailments. 

‍Here are some common signs of depression that men should look out for: 

• Anger and irritability—especially if it’s atypical behavior
• Insomnia and trouble sleeping 
• Increased intake/abuse of alcohol and drugs 
• Withdrawing from friends and loved ones 

It’s important to remember that many of these signs can appear before the person is consciously aware that they’re suffering from depression. While these symptoms aren’t unique to men, it’s important to remember that men are less likely to openly talk about what they’re experiencing. That’s why it’s important to be an active listener and to try and pick up on nonverbal cues from the people you care about. If you think someone is struggling, encourage them to talk to a professional, and offer a safe and non-judgemental ear. 

If you or someone you know is in in crisis, reach out to the suicide & crisis lifeline by calling or texting 988 for help.

Sexual Functioning 

One area where men feel a lot of stigma is in their sexual function. As men age, their levels of testosterone naturally tend to drop. This decrease can result in lower libido, delayed orgasm, and even erectile dysfunction (ED).

Though it’s completely normal for your interest in sex to decrease a little as you age, major changes or difficulties are often a source of great anxiety and embarrassment. For example, even though erectile dysfunction is very common and usually highly treatable, available data indicates about 39% of men with ED never discuss it with their doctor. Fortunately, medical professionals can offer various solutions. Whether you try simple lifestyle changes or medication, or look into a more advanced treatment like hormone therapy, it’s likely there’s a solution to fit the need. Lack of communication is often the biggest hurdle, so talk to your doctor if you’re struggling and encourage others to break the stigmas also. 

Physical Health 

It isn’t just mental health that men are less likely to seek help for. Physical ailments are also reported by men at a lower rate than women. The reasons are essentially the same. With a culture that celebrates physical strength and ‘working through the pain,’ men are more likely to feel like they need to simply push through it. The statistics bear this out, as a recent survey showed that less than half (46%) of men had a routine checkup in 2022. 

It’s imperative for men to get routine checkups, especially as they age. Prostate cancer is the third leading cause of death in men, and testicular cancer can be life-threatening and incredibly life-altering, if not caught early. The good news is that both of these cancers are generally fairly treatable when caught in time. Help the men in your life by encouraging them to get routine physicals, learn to perform a self-exam for signs of testicular cancer, and if you have a loved one that isn’t taking care of their health the way they should—talk to them. 

Movember is all about men’s health. From mental health to cancer, it’s time for men to break the cycle of silence. Talking about health concerns, be it anxiety, physical health, or sexual function, is crucial to living a long, healthy, and happy life. Whether you’re a man hoping to improve your overall health or you want to encourage a loved one to do the same, we hope this article has provided you with some helpful facts and resources. Happy Movember, and good health to all! 

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Whether you have younger kids who are trick or treating, or you’re attending a Halloween party, Halloween is full of celebrations and activities. It may also be a time of year when healthy eating and overall good habits slip. 

‍But what if you didn’t have to sacrifice fun for healthy choices?

We’ll share tips for you to keep you and your family healthy while still enjoying the treats Halloween has to offer.

Keep reading to learn more.

Eat before you go

Whether you’re heading to a Halloween party, or taking your kids trick or treating, eating before you head out can help you maintain your health.

‍How?

Giving your kids a healthy snack before they go door to door will help them stay full and keep them from eating candy out of hunger while trick or treating. 

And instead of heading to a Halloween party on an empty stomach, eating a meal that fills you up will help you stay away from overindulging on treats and other sugary foods.

‍Try a snack or a meal rich in complex carbs. The fiber in complex carbs digests slower, providing a more steady release of glucose (energy) in the bloodstream and preventing energy crashes. It also helps you feel full for a longer period, making you (and your kids!) less likely to eat too many simple sugars like candy. 

Trick or treat with a small bag

Rather than sending kids off with a large container to collect candy, try giving them a smaller bag. This will help stop them from collecting too much candy and limit the amount of treats they have to snack on—or bring home to the family to share.

Host a party with healthy foods

If you want to socialize but are concerned about overindulging in unhealthy food typically served at parties, consider hosting your own party. You can serve your own healthy recipes, offer healthy snacks, and decide how many sweets and sugary beverages to provide. 

This doesn’t mean you have to avoid sweet foods altogether.

Serving chocolate? Choose dark chocolate. It contains 2 to 3 times more flavanol-rich cocoa. Flavonols help with the production of nitric oxide, which can relax blood vessels and improve blood flow, helping to lower blood pressure. It’s also rich in important minerals that support immunity, keep bones and teeth healthy, and improve sleep quality. 

Another option is to use fruits and healthy Halloween recipes like roasted veggies or pumpkin hummus rather than candy and sweets.

Avoid consuming too much chocolate, candy, and sugar

Halloween is an easy time to overindulge in candy, chocolate, and sugar in general. High sugar intake can lead to inflammation, high blood pressure, weight gain, and diabetes. 

While it’s best to avoid simple sugars, it’s more feasible to practice portion control. Set a daily limit for the amount of sugar, chocolate, and candy you allow yourself to consume. 

Try restricting treats to after dinner, or lunch. And work together with family and friends to hold each other accountable. 

Store the candy, chocolates, and sweets out of sight

By keeping the sugary snacks out of sight, you can reduce your temptation to over consume them. 

It’s easy to eat chocolates when they're sitting on your kitchen counter. It’s much harder when they're completely hidden in the cupboard and you’ve forgotten all about them. 

Buy candy for trick or treaters at the last minute

Instead of buying a box of treats long before Halloween—making it more likely you and your family eat them before the holiday, try buying treats at the last minute.

Then, because trick-or-treaters will be at your door soon, you’re less likely to risk eating too much candy in case you run out. 

Conclusion - How to have a fun and healthy Halloween 

It’s easy to start picking up bad habits and eat poorly around Halloween. 

It’s also ok to enjoy some treats in moderation. But making proactive choices and adding some tricks into your routine can help you and your loved ones have fun and stay healthy all season long. Having fun is important too—and now you have some tools to help you to gain control of the foods you’re consuming.

If these tips were helpful, feel free to share this article with someone who might benefit from them.

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Mesothelioma Awareness Day is September 26th - a time dedicated to spreading knowledge, education, and support to those diagnosed or at-risk for asbestos-related cancer.

For decades, products containing asbestos were used across the U.S. military for its low cost and fire-resistant qualities. Once its harmful health effects became known, asbestos use decreased, but it’s still found in many products and materials in use today. Studies show that asbestos exposure is still a problem, even after the widespread ban enacted over 40 years ago. 

To support our military community, in today’s article we’re breaking down everything you need to know about this service-related condition and the steps you can take to help spread awareness about veterans and mesothelioma.

What is mesothelioma? 

Who is at risk? 

What symptoms should you look out for? And what type of support options are available? 

Keep reading to learn more.

What is Mesothelioma? What causes it?

Mesothelioma is an aggressive form of cancer found in the lining of the organs - often in the lungs or abdomen, but can also be found around the heart or testicular area. Unfortunately, people with this form of cancer will not show symptoms until the cancer has progressed.

Because this cancer has a period of up to 50 years before the first onset of symptoms, the average life expectancy after prognosis dwindles to between 18 – 31 months.

Mesothelioma develops after being exposed to a small, fibrous mineral called asbestos. When inhaled or swallowed, these tiny fibers attach to the lining of the body’s organs called the mesothelium. Depending on where the mesothelioma develops, will determine the type of mesothelioma that’s diagnosed.

Who is at risk?

Anybody who has ever been exposed to asbestos is at risk of developing mesothelioma. Large quantities of asbestos products and materials were used in every branch of the military. Today, 30% of people diagnosed with mesothelioma are veterans.

Women in the military community are particularly at risk. As our recent highlight shows, women tend to delay their own healthcare due to childcare issues, distance, and scheduling conflicts.

But veterans aren’t the only ones at risk of mesothelioma - family members of veterans could also have been exposed to asbestos through the clothing, body, and hair of a person close to them. Even the simple act of washing a contaminated uniform could have put a person at risk.

Alongside the military community, industrial workers in construction or shipbuilding, firefighters, miners, and mechanics are equally at risk of asbestos exposure and developing mesothelioma.

Symptoms and diagnoses

General symptoms of mesothelioma cancer can include:

• Chest pain or abdominal pain
• Dry cough
• Fever
• Shortness of breath
• Fatigue
• Weight loss

Symptoms of mesothelioma appear once the cancer forms tumors and starts to spread. However, symptoms are commonly misinterpreted as other diseases - making it harder to determine the correct prognosis.

Tracking your health and being aware of the risks and symptoms of asbestos-related mesothelioma is the key to early detection and positive health outcomes.

Treatment & support options

One of the best ways to improve your health outcome is to maintain a healthy lifestyle and diet, when able. A combination of chemotherapy, immunotherapy, radiation, or surgery are common treatment plan options.

Experimental therapies are available to qualifying patients through clinical trials. Alternative medicines are another path to consider.

Alternative medicines include:

• Chiropractic cancer treatment
• Medical marijuana
• Mind-body therapies
• Nutritional and herbal supplements

If you, or a loved one, are a veteran with mesothelioma or have been diagnosed with an asbestos-related disease, there are several resources available.

The Department of Veterans Affairs (VA) offers resources for veterans with mesothelioma such as disability, pension, and healthcare benefits. Veteran dependents can also seek special compensation benefits if a veteran passes away from a disease related to asbestos exposure.

Conclusion

For veterans, every day should be mesothelioma awareness day. Being proactive, knowing the risks, and tracking your health is the best way to help prevent mesothelioma and other asbestos-related diseases. Do your part and tell your friends, colleagues, and loved ones about mesothelioma to keep others safe from asbestos cancers and disease.

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