Natto—a traditional Japanese dish made from fermented soybeans—is known for its distinct texture, smell, and potential health benefits. The dish is a staple of Japanese cuisine. Natto contains high levels of protein, the enzyme nattokinase, vitamin C, manganese, and vitamin k2. The fermentation process also offers probiotics, which can help to support digestive health. Some people who are working to improve their cardiovascular and/or neurological health have heard about the potential benefits of including nattokinase and vitamin k2 in their diet by incorporating natto into their nutrition plans.

Here, we'll learn more about natto, the potential benefits of including nattokinase and vitamin k2 in a heart-healthy diet, the connection between natto and brain health, and why it's important to talk with your doctor before changing your diet.

What is natto?

Salty, earthy, and slightly bitter, some people can't get enough natto—while others are put-off by the intense smell. The distinctive Japanese dish is created by soaking soybeans, steaming them, and then fermenting them with a bacterium called Bacillus subtilis var. natto.

In Japan, many people eat natto over rice for breakfast, and it's often used as a topping for sushi or noodles at other times in the day. While you can make natto on your own, you can also find the dish in the Asian foods sections of many grocery stores, as well as in health food stores. If you struggle with the taste or consistency of natto, many fans of the dish recommend mixing it with rice, quinoa, or other grains. Topping natto with mustard or soy sauce can help to offset the strong taste and smell, making it more palatable as you get used to the unique aromas and flavors of the dish.

What is nattokinase?

Nattokinase is an enzyme derived from the bacteria used to ferment natto. We talked to Dr. Matthew Segar, a cardiologist at Texas Heart Institute, about the benefits of including natto in a heart-healthy diet. "One of its effects is to help dissolve clots," he said. Dr. Segar said that the enzyme is a fibrinolytic, meaning it breaks down fibrin—a protein involved in blood clotting.

When fibrin is broken down in the blood, it can help to keep the blood thin, which may help protect against conditions related to blood clots, including heart attack and stroke. Some people take nattokinase for high blood pressure and high cholesterol, but research has yet to prove that the enzyme is helpful for either of these conditions.

What is vitamin k2?

This fat-soluble vitamin works to help the body regulate calcium, making it vital for maintaining both strong bones and cardiovascular health. Also known as menaquinone, vitamin k2 helps calcium go where it's needed in the body—to the bones and teeth—and away from areas where calcification can do harm, such as in the arteries. People who don't get enough vitamin k2 may be at higher risk for osteoporosis and cardiovascular issues. In addition to fermented foods like natto, vitamin k2 can also be found in many animal products, including egg yolks, butter, and dark meat chicken.

Where can you find nattokinase and vitamin k2 together?

Natto is the best way to get vitamin k2 and nattokinase together from whole food sources. If eating natto isn't an option, it's a good idea to explore supplementation. There are many supplements available that combine nattokinase and vitamin k2 into a single softgel.

How nattokinase and vitamin k2 can support heart health

Dr. Segar said that nattokinase and vitamin k2 can work together to protect cardiovascular health. "Nattokinase may improve blood flow and clot prevention, while k2 may reduce arterial stiffness and calcification," he said. While nattokinase works to thin out the blood and lessen the likelihood of clotting issues, vitamin k2 works to create clear pathways, allowing blood to flow freely throughout the body. Together, both components work to support a healthy cardiovascular system.

Alzheimer's, nattokinase, and vitamin k2

In addition to supporting cardiovascular health, there is some evidence that nattokinase and vitamin k2 may help to protect the brain against conditions like Alzheimer's disease. According to Dr. Segar, "There are some studies which suggest nattokinase might help with reducing amyloid plaques in the brain, which are commonly seen in Alzheimer's disease."

Recent studies have shown that vitamin k2 can also support neurological health. A 2025 study found a potential link between vitamin k2's ability to mitigate arterial calcification and its ability to stunt cognitive impairment in older adults. Research also shows that vitamin k2 may play a role in regulating circadian rhythms, potentially making it easier for you to get the healthy sleep necessary to support neurological health.

Why talking to your doctor before using nattokinase and vitamin k2 matters

Dr. Segar recommends talking to your doctor if you're considering taking nattokinase and/or vitamin k2 supplements, or if you're planning on adding natto to your diet.

"The most important thing if you're considering taking these supplements is to first discuss it with your physician," Dr. Segar said. "The supplement may interact with medications, especially anticoagulants, or may be contraindicated in certain medical conditions."

We're here to support every step of your health journey.

Whether you're researching "nattokinase blood pressure," are just starting to prioritize heart health, or you've been on a health journey for years, Evidation is here to provide you with the insights and information you need to keep moving forward. When you download our free app, you'll be prompted to share the health data you're already tracking (your privacy is extremely important to us, and you can choose to stop sharing your data with us at any time). We'll take the information you choose to share with us to find patterns and insights that we'll use to offer you personalized, content-based suggestions that you can use to continue taking your health to the next level. Click here to learn more about how Evidation works and download the app today.

A healthy heart is vital for overall well-being, and exercise is one of the most powerful tools you can use to strengthen your heart and prevent (or reverse) cardiovascular disease. Engaging in heart-strengthening exercise can help to manage key risk factors for the development of heart conditions, including high blood pressure, high cholesterol, and diabetes. There are many exercise options that can help you take control of your heart health. Here, we'll take a look at how aerobic and resistance training work together to strengthen cardiovascular health, exercises you can include in your routine to improve cardiovascular health, and more tips you can use to help keep your heart strong and healthy.

How aerobic and resistance training work to strengthen cardiovascular health

Your heart is a muscle, and just like any other muscle in your body, it gets stronger with exercise. A combination of aerobic (cardio) exercise and strength (resistance) training are vital for improving heart health. A combination of the two types of exercise can help to strengthen the heart so that it pumps blood more efficiently, lowering your resting heart rate and increasing your cardiovascular fitness.

Most healthy people have a resting heart rate between 55 and 85 beats per minute. Athletes may have a lower resting heart rate, while people with cardiovascular health issues may have a higher resting heart rate. Using a wearable fitness tracking device can help you keep an eye on your heart rate when you exercise. When you exercise, you'll want to aim for 50-85% of your maximum heart rate—check out this simple chart to get an idea of the heart rate you should aim for to get maximum heart-strengthening benefits when you work out.

Top 5 exercises to strengthen your heart

Brisk walking

Walking is a free, accessible, and simple way to help you improve heart health. There are many benefits of walking regularly, including improvements in artery health, lower blood pressure, lower cholesterol, a lower risk of premature death, and the prevention of weight gain (achieving and maintaining a healthy weight can help protect your heart from stress). Many people also find that taking walks regularly helps reduce stress levels, which can also positively affect cardiovascular health.

Strength training

Research shows people who participate in resistance training—such as lifting weights or doing body weight strength exercises—experience a 17% decrease in their risk of heart disease compared to adults who do not participate in strength training. Strength training can improve cholesterol levels, lower blood pressure, and help to control blood sugar. Simple body weight exercises—like squats, lunges, calf raises, and push-ups—can be an important part of a heart-strengthening exercise plan.

Pickleball and tennis

Whether you prefer pickleball or tennis, both get you moving on the court—and both are great for your heart health. In addition to providing you with short bursts of cardio activity that can help support your heart health, pickleball and tennis also offer a social aspect, which can help to lower stress levels. Meeting up with a group of friends regularly to play pickleball or tennis can also help you stick to an exercise routine since you know others are depending on you to show up.

Cycling

Whether you're into mountain biking or are more about a leisurely beachside ride, cycling is a great way to boost your heart health. Recent studies showed that people who cycled regularly experienced about 15% fewer heart attacks than those who did not cycle. Using a wearable fitness tracker and keeping an eye on your heart rate can help to ensure that you're getting the most out of every ride. If you're able, riding a bike to work can help make it easier to get into the habit of getting out for a ride each day.

Swimming

Hitting the pool for a swimming workout doesn't just support heart health—it's also great for your respiratory system. When you're swimming, both your heart and your lungs are hard at work as you utilize various muscle groups while controlling your breathing. Unlike running and other vigorous exercises, swimming is easy on the joints, making it a good fit for those who don't want to exacerbate past injuries.

Take it slow: How to start exercising

There's no need to jump into super-intense exercise from day one of your heart health journey. Taking it slow can help you build sustainable habits that keep your heart safe as you work to improve your cardiovascular health.

Ideally, you'll work up to about two and a half hours of moderate exercise per week. Taking small steps—like a 10-minute walk around the block after dinner each night—can be a great place to start working toward this goal. Gradually increase the amount of time you spend exercising each week until you hit your goal.

It's also important to discover exercise that you enjoy. This can take some time, and it can be fun to explore different options until you find something that's the right fit for you. Exercise classes at your local community center, online cardio and strength training workouts, or joining a local walking or jogging club can all provide you with some insight into the type of workouts that will be a good fit for you long-term.

More heart strengthening tips

Exercise is just one of the tools in your heart-strengthening toolbox, and adding more heart-healthy strategies can help you feel your best as you're working to strengthen your heart.

Try these tips to help prevent or reverse heart disease:

• Manage stress. It's true—stress takes a toll on your heart, and taking measures to reduce stress can help to improve your cardiovascular health. Mindfulness activities, meditation, spending time in nature, and participating in yoga can all help you manage stress.
• Lower or eliminate your alcohol intake. Heavy drinking is defined as more than one serving ofalcohol each day for women, or two servings each day for men. A serving is 12 oz. of beer, 4 oz. of wine, or 1.5 oz. of liquor. Drinking more than the recommended amount of alcohol per day can lead to cardiovascular problems including high blood pressure, stroke, and/or heart failure. If you want to lower your alcohol intake or quit drinking and are having trouble doing so, it's a good idea to talk with your primary care provider about resources that can help.
• Achieve and maintain a healthy weight. Excess weight requires your heart to do more work when moving through daily activities. If you're overweight or have obesity, talk with your doctor about creating a sustainable, healthy weight loss plan that can support heart health.
• Eat a heart-healthy diet. Include more fruits, vegetables, whole grains, and low-fat protein, and try to lower the amount of processed meats, saturated fat, and trans fat in your diet.

Evidation: Your partner in creating a healthy heart

At Evidation, we're here to help you achieve your health goals, including strengthening your heart. Here's how it works. When you download our free app, you'll have the option to share health data you're already tracking (like your workouts, nutrition tracking, sleep tracking, etc.) with us. You're in control of your data, and you can choose to stop sharing it at any time. We'll use the information you provide to develop personalized, content-based, research-backed health insights that can help you make choices that support your health goals. No matter where you're at in your health journey, we're here to help you keep moving forward.

Evidation is on a mission to help our members and their families stay healthy through colorectal cancer screening.

What is colorectal cancer?

Colorectal cancer is the term used to refer to cancer that starts in the colon or rectum — which make up the large intestine. Sometimes it’s referred to as colon cancer or rectal cancer, depending on where it starts. 

Most colorectal cancer starts with a growth, called a polyp, on the lining of the colon or rectum. Polyps are common, especially in older adults, and most are benign (non-cancerous). However, sometimes these polyps can become cancerous over time. Which is why regular screening is so important. It saves lives. 

Colorectal cancer facts

• Colorectal cancer (CRC) is the 4th most common type of cancer. But the good news is, if caught early, it’s highly treatable.
• Certain individuals—including people of color and those with type 2 diabetes, a family history of CRC, inflammatory bowel disease, or hereditary conditions like Lynch syndrome—are considered higher risk.
• While CRC is most common in older adults, rates are rising in young adults.
• Colorectal cancer often has no symptoms in its early stages.
• However, symptoms can include changes in bowel habits, persistent abdominal discomfort, rectal bleeding, weakness, and/or unexplained weight loss. If you experience these symptoms, contact your healthcare provider and let them know your concerns.

Why get screened?

• It’s easy—and you have options, including colonoscopies and at-home stool tests.
• Screening can help detect cancer early and, in some cases, prevent it—colonoscopies can remove precancerous polyps before they become cancerous.
• Many screening options are low or no cost for those undergoing routine screening.
• Peace of mind—it’s normal to feel nervous about medical tests, but your future self will thank you.

Who should get screened?

• If you’re 45 or older, screening is recommended by the U.S. Preventive Services Task Force, the American Cancer Society, and the Colorectal Cancer Alliance for individuals at average risk.
• If you have certain risk factors, like those listed below, work with your healthcare provider to determine the right time to start screening—it’s often much earlier than 45.

Risk factors 

A risk factor is anything that increases your risk of developing cancer. Common risk factors for colorectal cancer include:

• Type 2 diabetes
• Being overweight or obese
• Dietary factors (like high-fat or heavy red meat diets)
• Low vitamin D levels
• Smoking
• Alcohol use
• Racial and ethnic background (Ashkenazi Jews, American Indian and Alaskan natives, and Black & African Americans are at higher risk)
• History of inflammatory bowel disease
• Family history of colon cancer

“A goal without a plan is just a wish.” – Antoine de Saint-Exupéry

What should I do now?

If you're 45 or older (or turning 45 soon) and have never been screened, now is the time to make a plan. Many people delay screening due to busy schedules—but prioritizing your health is worth it. Here’s what you can do next:

1. Call your doctor and ask about colorectal cancer screening. Set a calendar reminder, leave yourself a note, or ask a family member to help you follow through.
2. Have questions? The Colorectal Cancer Alliance offers a free helpline at (877) 422-2030, where you can speak with certified patient navigators.
3. Learn more about screening and prevention at the Colorectal Cancer Alliance website.
4. Already up to date? Check in with your family and encourage them to stay on top of their screenings too.

Screening saves lives

When found early, colorectal cancer is treatable and survival rates are high (over 90% when caught before stage 2). So catching it in the beginning stages is critical. But screening can also prevent colorectal cancer from developing at all. Precancerous polyps can be removed during a colonoscopy to prevent cancer from ever forming. 

If you’re 45 or older or have any of the risk factors mentioned above, make a plan to get screened — it could save your life. And don’t forget to talk to your loved ones too. Reminding your family and friends to get their screenings could save their lives as well.

If you've been diagnosed with diabetes, and you're curious about utilizing natural methods to help manage your symptoms, you may be wondering whether exercise can be helpful for diabetics. Good news: exercise is highly beneficial for people who have diabetes. Here, we'll explore the benefits of exercise for people with diabetes, examples of safe exercise routines you can implement as a diabetic, safety tips to keep in mind when you're working out, and the importance of monitoring your blood sugar as your body gets used to a new routine.

Benefits of exercise for diabetes

As a diabetic, you know it's important to keep a close eye on what you eat to keep your symptoms in check. It's also important to make sure you're getting enough movement throughout the day to support your well-being.

Some of the benefits that exercise can have for people with diabetes include:

• Weight management: Maintaining a healthy weight can reduce insulin resistance and support your metabolism, which can help you maintain weight loss over time.
• Blood sugar control: When you exercise, you improve your body's sensitivity to insulin. Over time, this can help your cells use glucose more effectively. This removes excess glucose from your blood and helps to reduce overall blood sugar levels.
• Heart health: People with diabetes are at a higher risk of developing heart disease. Exercise can help to lower your blood pressure, achieve and maintain healthy cholesterol levels, and lower your overall risk of developing cardiovascular conditions.
• Stress reduction: Managing your stress is an important part of treating diabetes, as anxiety and stress can increase blood sugar levels. Exercise helps to support positive mental health, potentially lowering the amount of and severity of diabetes symptoms you experience.
• Improved circulation: Diabetes can make it harder for your body to heal from wounds, and you may also experience neuropathy (nerve damage) that affects your movement. Exercise can help to improve circulation, which can work to mitigate these conditions.

Examples of safe exercises for diabetics

As a person with diabetes, it's important to talk with your doctor before adding exercise to your routine. Your doctor may caution you against certain types of exercise due to other health issues, or may have special recommendations to help you keep your blood sugar in check while you're exercising.

Some exercises that can be a good fit for people with diabetes include:

• Walking and jogging: Aerobic exercise works to support your heart health and can help you maintain a healthy insulin sensitivity. Starting with just a few minutes and working up to 20 minutes of walking or jogging a few days each week can make a major difference to how you feel.
• Strength training: Lifting weights and doing other types of strength training (including bodyweight training and using resistance bands) helps your body build muscle. Over time, this can help your body regulate the use of glucose more effectively.
• Yoga and Pilates: As we mentioned, keeping stress levels in check can go a long way to support your health as a person with diabetes. Yoga and Pilates can both help you get your daily exercise in while also providing a mental break from the stresses of the day.

The bottom line: the best type of exercise is the kind that you enjoy and will do consistently. It can take some time to find the type of exercise that's the right fit for you, and that's OK. If you're new to exercising, take some time to explore your options and find what feels best for you.

Safety tips for exercising as a diabetic

As a person with diabetes, it's important that you're exercising safety measures when exercising. In addition to being hydrated, following a healthy diet, and taking it slow when you're getting started, there are some other safety tips you'll want to consider.

Monitoring blood sugar before, during, and after exercise

Check your blood sugar before and after your workout to keep an eye on fluctuations. During your workout, keep an eye out for signs of blood sugar issues. If you're new to exercise, it's important to pause every 30 minutes to check your blood sugar until you understand how your blood sugar levels are affected by exercise. If your blood sugar is below 90 mg/dL, have a small snack to increase your blood sugar levels. If your blood sugar is above 270 mg/dL, don't exercise until your blood sugar stabilizes.

Protect your feet

People who have diabetes are more susceptible to foot injuries and infections than people who do not have diabetes. Wear shoes that are comfortable and fit well, and be sure to wear clean, moisture-wicking socks. After you exercise, be sure to take a look at your feet so you can notice any blisters, cuts, or redness. Properly take care of any injuries and seek medical attention if necessary.

Avoid extreme conditions

Very hot or cold weather can affect blood sugar levels. If it's extremely hot or cold outside, exercise indoors until temperatures return to normal.

Ready to start improving your health? Download the Evidation app today

If you're ready to start implementing healthier habits into your daily routines, the team at Evidation is here to help. When you download our free app, you'll have the option to share health data you're already tracking. With your permission, we use this data to find patterns and links in your behavior that affect your health. After analyzing your data, we offer personalized, content-based insights that can help you make the decisions that help you feel your best. If you're ready to get started, we're ready to support you. Click here to download our free app and learn more about what we do.

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.

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

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

Overview of sleep apnea and its symptoms

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

Signs and symptoms of sleep apnea can include:

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

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

How sleep apnea affects blood sugar levels

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

The impact of diabetes on sleep quality and apnea risk

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

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

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

Managing sleep apnea to improve diabetes outcomes

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

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

Tips for improving sleep and managing both conditions

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

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

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

How technology can help in this journey

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

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

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

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

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

Breast cancer awareness is vital year-round, and at Evidation, we're here to help you understand how you can do your part to keep breast cancer in the forefront of people's minds from one October to the next. Here, we'll explore why it's so important to prioritize breast cancer awareness throughout the year, how you can support breast cancer research and serve as an advocate for those affected by the disease, and why regular screenings and early cancer detection are so key in the fight against breast cancer.

The importance of year-round breast cancer awareness

While October is a fantastic time to show support and raise awareness for breast cancer, it's also vital to promote men’s and women's health concerns, including breast cancer, throughout the year.

There are many reasons why it's important to raise breast cancer awareness during breast cancer awareness month and beyond, including:

• Early detection: Breast cancer is most treatable when it's detected early. Breast cancer awareness can help people understand the importance of regular breast cancer screenings, and can help encourage them to speak to their doctors regarding potential breast cancer concerns.
• Educating: Understanding risk factors, signs, and symptoms associated with breast cancer can help individuals seek care and get the help they need fast. Breast cancer education can also provide tips and tricks on how to lower the risk of cancer.
• Fundraising: There's no way around it—medical research is expensive. Breast cancer awareness can help to raise funds that can go toward developing new screenings and treatments for the condition.
• Highlighting new treatments: Cancer treatment can be exhausting, and it can be hard for people who are affected by breast cancer to stay on top of the latest treatment developments. Breast cancer awareness events allow patients and healthcare professionals alike to learn about new treatments that could make a difference in patient care.
• Uniting people: Countless people around the world have been affected by breast cancer, either by having the disease themselves or the diagnosis of a family member or friend. Breast cancer awareness helps people to realize that they aren't alone, and can provide an uplifting sense of belonging and support.

Ways to support breast cancer research and advocacy year-round

Raising awareness for breast cancer is a meaningful way to show support for those who have been diagnosed. Many people who are in remission from breast cancer love giving back through advocacy work, helping others to understand breast cancer and educating the public about how they can reduce their cancer risk.

There are many ways you can support breast cancer research and be an advocate for those who’ve been affected by the disease, including:

Participating in research: If you or a close relative have been diagnosed with breast cancer, or you're in remission from breast cancer, participating in research can both help you feel a sense of ownership over your experience as well as help you contribute to the greater good. Talk to your healthcare provider about studies in your area, and download Evidation to allow us to use your health data to inform research studies.

Serve as an advisor: If you've experienced breast cancer, you may be interested in helping someone who has recently been diagnosed. Talk with your local hospital or cancer center for information about advising opportunities.

Support government research: Much of the breast cancer research that's carried out in the U.S. is funded by the government. Writing to your local, state, and federal officials asking them to continue voting for breast cancer funding can help to ensure that breast cancer funding remains a priority.

Support companies that contribute to research: Choosing to shop with companies that support breast cancer research can help provide research and treatment funding. Organizations like the Susan G. Komen Foundation partner with corporate sponsors to provide direct support to patients, advocate for patient rights, and break down barriers to care.

Organizing and participating in awareness events

Events like Relay for Life, the Susan G. Komen 3-Day, and events with the Breast Cancer Research Foundation can all help to boost breast cancer awareness while raising funds to support patients and ongoing cancer research.

If you want to go a step further, organizing a breast cancer awareness event can be a powerful way to make a difference in your community. While you always have the option of creating a fundraising event on your own, you can also work with a breast cancer awareness organization to create a fundraising or awareness event in your area. You may also want to consider partnering with a local doctor or cancer center to get the support to create a successful event.

Promoting regular screenings and early detection

Understanding the risk factors, screening recommendations, and the importance of early detection can help you keep yourself safe as you work to raise breast cancer awareness.

Some of the factors that can make the development of breast cancer more likely include:

• Age: Most cases of breast cancer occur in women over 50.
• Sex at birth: 1 out of every 1,000 men will be diagnosed with breast cancer in their lifetimes, but the vast majority of people who develop breast cancer were assigned female at birth.
• Genetics: Certain gene mutations can increase the likelihood of a person developing cancer over their lifetime. BRCA1, BRCA2, PALB2, and CHEK2 are genetic mutations that can increase breast cancer risk.
• Race: Black women and white women are more likely to be diagnosed with breast cancer than others. Ethnicity can also play a role—Ashkenazi Jewish women tend to have higher rates of gene mutations associated with breast cancer than women of other ethnicities.
• Family history: If breast cancer runs in your family, you may be more likely to develop the condition.
• Breast density: The more dense your breast tissue, the harder it can be to spot potential problems on a mammogram.
• Personal history: If you've had breast cancer or another cancer, you may be more likely to develop cancer in the future.
• Age at first menstrual period and age at start of menopause: Researchers theorize that longer exposure to hormones like estrogen and progesterone may increase breast cancer risk.

While there are many factors that we can't control when it comes to mitigating the risk of breast cancer, there are also ways to adjust your lifestyle to lower your risk.

Some lifestyle factors that can contribute to breast cancer prevention include:

• Maintaining a healthy weight: Carrying excess weight can increase your risk of developing breast cancer. Losing weight by eating well, exercising, and getting plenty of sleep can help to reduce your risk.
• Alcohol use: Women who have two to three drinks per day have a 20% higher risk of developing breast cancer than women who don't drink. Even one drink per day is associated with a higher risk of developing cancer.
• Hormone use: Menopausal hormone therapy can increase the risk of developing breast cancer, and some studies show that the use of hormonal birth control can also increase risk.

Remember—early detection is key for effective breast cancer treatment. Breast cancer is easiest to treat when it's found early, and regular screening is the best way to detect cancer before symptoms appear.

The American Cancer Society recommends that women who have an average risk of breast cancer should consider beginning mammograms at age 40, and should absolutely start getting yearly mammograms by age 45. After age 55, women can choose to have mammograms every other year. Women who are at especially high risk for breast cancer are advised to begin yearly mammograms at age 30.

At Evidation, we're doing our part to fight breast cancer—and we want you to join us.

Breast cancer rates have continued to increase in recent years, and breast cancer research is working hard to determine the cause and find a cure for the disease. Increasing breast cancer awareness can help people get the screening they need to detect cancer early—and can help increase funding for breast cancer research.

At Evidation, we're proud to do our part to raise breast cancer awareness and contribute to research that can lead to a cure. When you download the Evidation app, we'll ask you whether you're comfortable sharing the health data that you're already tracking with us. If so, we'll use this information to both provide you with content-based, personalized health insights and contribute to health research. By simply tracking your healthy behaviors, you can play a role in health research that makes a difference. Click here to learn more about Evidation and download the app today.

If you're looking for a way to boost your mental clarity, improve your fitness, and support a healthy aging process, yoga may be a great fit for you. Older adults can experience many health benefits from practicing yoga, including improved balance and flexibility, relief of depression symptoms, reduced pain, reduced blood pressure, and more.

Here, we'll take a more in-depth look at some of the ways that yoga can support the aging process, as well as some of the exercises you can use to get started on your yoga journey.

Benefits of yoga for seniors

No matter how new you are to the concept of yoga, it's easy to get started with a gentle practice that will support your mental and physical health needs as you get older.

Older adults can experience many benefits from establishing a regular yoga practice, including:

• Reduced stress. It's natural to hold tension in your body, and practicing yoga can help to relieve some of the stress that's held in your shoulders, neck, and upper back. You may also find that the mental focus yoga requires can give you a break from the never-ending to-do list you keep in your mind.
• Better sleep. Practicing yoga may make it easier for you to fall and stay asleep at night. If you've been struggling with insomnia, or you're finding that you're staying up too late or waking up too early, yoga may help you regulate your sleep cycles.
• Improved heart health. From helping you manage your blood pressure to reducing blood cholesterol to regulating blood sugar levels, yoga can have myriad benefits for cardiovascular health.

Of course, it's important to check with your doctor before beginning any exercise program, especially if you have health concerns like high blood pressure, diabetes, or other issues that may affect your ability to work out.

Gentle warm-up exercises

Whether you're new to yoga or you've been practicing for years, it's a good idea to start your practice with a gentle warm-up that prepares your muscles for challenging movement.

Try these simple ideas to get ready for your practice:

• Centering: Start by standing in the center of your mat in mountain pose (feet rooted into the mat, standing tall, shoulders back). Bring your palms together in front of your heart and take several deep breaths, listening to the sound of the air moving in and out of your lungs.
• Hamstring warm-ups: From your mountain pose, reach your arms high overhead, and then bend forward at the waist. Allow your hands to fall to the floor, bending your knees if necessary.
• Wrist warm-ups: Sit cross-legged and bring the backs of your hands together, with your fingertips pointing toward the floor. While keeping the backs of your hands in contact with one another, rotate your fingers toward your chin, then toward the wall in front of you.

Seated yoga poses

Starting with gentle stretching in a comfortable seat can help your mind begin the process of easing into your practice. You can also return to these seated poses whenever you need a break during a more strenuous practice.

Try these seated positions at the start of your practice:

• Easy pose: Simply sit cross-legged on your mat, with your shoulders pulled down and away from your ears. Allow your hands to rest comfortably. If you feel so inclined, go through a few slow neck circles.
• Staff pose: Continue sitting up tall, with a straight spine, and move your legs out directly in front of you. Keep your heels flexed and your palms on the ground next to your hips.
• Seated forward bend: From staff pose, lean forward while thinking about keeping your spine straight. Bend at the hips, extending your hands toward your feet.

Standing yoga poses for balance and flexibility

Standing yoga poses can help to promote balance and up the intensity of your practice.

Try these standing yoga poses to challenge your focus and boost your flexibility:

• Raised hands pose: Start in mountain pose, and notice the connection between your feet and the ground. Raise both arms above your head and press your palms together.
• Chair pose: From mountain pose, bend your knees as your hips sink back, as if you're about to sit in a chair. Raise and straighten your arms so that the creases of your elbows are in line with your temples.
• Standing forward fold and ragdoll pose: From mountain pose, bend forward and allow your arms to fall to the ground (bending your knees slightly is fine). Grasp opposite elbows and allow the weight of your head to pull your shoulders forward, while you rock side to side.

Breathing exercises and mindfulness

In addition to your yoga practice, you may want to engage in mindfulness and meditation practices to keep your mind relaxed and calm both on and off of the mat. Guided meditations, like this one, can be a great way to unwind. Breathing exercises can also help your mind to stay calm no matter what stresses life brings your way. Box breathing—inhaling for four seconds, holding your breath for four seconds, exhaling for four seconds, and holding again for four seconds—can center your focus quickly and easily.

Evidation: Here to support healthy aging

Seeing your progress in real-time can help you build the motivation to keep pushing forward, even when things get tough. Using fitness and nutrition trackers can provide you with the data you need to make decisions that support your health. Whether you're tracking your daily steps or are using an app to track your progress in yoga, seeing health data can help you to see that you're moving in the right direction.

At Evidation, we're here to support you through every step of your wellness journey. Our app uses the health data you're already tracking to provide content-based insights that can help you take the right next steps to support your overall well-being. Click here to learn more about how it works (and how you can start getting rewarded for sticking to healthy behaviors) today. 

There's no way around it: our bodies change as we get older. Unfortunately, some health conditions—such as joint pain, heart disease, mental health issues, and diabetes—can become more likely with age, making it harder to enjoy your day-to-day activities. That being said, prioritizing your health can work wonders to improve your quality of life, prevent disease, and help you continue feeling your best. Here, we'll explore some healthy habits that you can develop to support your well-being as you grow older, as well as how Evidation can help you stay on track and motivated toward living your best life.

Common “older age” diseases and their impact

Getting older can be exciting, but it can also feel nerve-wracking. Venturing into each new decade can bring unknown questions and physical/mental health changes that might make you feel like you need to get to know yourself all over again. Thankfully, there are many steps you can take to support your physical and mental health over time.

Some common diseases related to age include:

• Hypertension (high blood pressure)
• Coronary heart disease
• High cholesterol
• Obesity
• Arthritis
• Diabetes
• Chronic kidney disease
• Heart failure
• Alzheimer's disease and dementia
• Depression

Working toward healthy aging can take some education and effort, and Evidation is here to support you every step of the way. Let's take a look at some of the healthy habits you can implement to help support your wellness over the years.

The role of diet and nutrition in disease prevention

There are many age-related conditions that can be related to dietary choices, including bone health problems, cognitive changes, and cardiovascular issues. 

One in three American adults has heart disease—a potentially deadly condition largely related to nutritional choices—according to the American Heart Association. The nutrition choices you make on a day-to-day basis play a major role in supporting your overall health. Whether you've been diagnosed with a health condition or you're interested in preventative care to support your cardiovascular health, enjoying foods that support a healthy aging process can help your heart stay strong for decades to come.

Foods that can support healthy aging include:

• Blueberries
• Leafy green vegetables
• Cruciferous vegetables
• Avocado
• Honey
• Yogurt
• Nuts and seeds
• Black rice
• Green tea
• Salmon
• Olive oil

Including these foods in your nutrition plan can help you feel your best. If you need some additional support with your nutrition, reaching out to your primary care doctor for a referral to a dietitian can provide you with the guidance you need to thrive.

Importance of regular physical activity

The importance of physical activity increases with age. Staying active as you get older can lower your risk of type 2 diabetes, cardiovascular disease, stroke, and certain types of cancer. Getting regular exercise can also help to lower your blood pressure, improve your mood, lessen symptoms of depression, and improve your cognitive abilities.

An important note: If you have high blood pressure or another cardiovascular condition, it's smart to check with your doctor before beginning an exercise routine.

Maintaining mental health and cognitive function

Changes in brain health are often gradual, making cognitive issues tougher to detect than health problems you can see on a blood test.

According to the Centers for Disease Control, certain healthy behaviors can help to support your mental health and cognitive function as you get older, including:

• Maintain a healthy weight. Making long-term changes to your habits to support a healthy weight can support your mental health as well as your physical health. If you aren't sure where to start, talking to your physician can help you develop behaviors that put you on the right track.
• Stay engaged with your community. Regular interaction with others can help you gain social support, reduce feelings of loneliness, and develop a support network. Participating in book clubs, volunteer activities, or educational programs can support your mental health as you see the positive impact that you're making on the people around you. Reach out to your local library, senior center, or religious organization to learn more about opportunities that allow you to give back.
• Be proactive about stress management. Stress has a greater effect on older adults than younger adults, according to the American Institute of Stress. Stress causes inflammation in the body, which can increase the risk of developing cancer, dementia, type 2 diabetes, and arthritis. Stress doesn't just increase your likelihood for the development of these conditions—it actually accelerates the aging process as well. Eating well, drinking plenty of water, keeping up with medical appointments, connecting with friends and family, getting regular exercise, and getting plenty of sleep can help you keep stress levels low.
• Reach out for help when you need it. There's nothing wrong with reaching out for the help of a trained therapist if you're struggling with your mental health. Ask for a referral from your doctor or your local senior center to learn more about how you can get started.

How the Evidation app can support healthy habits

At Evidation, our app is here to support you through every stage of life. With your permission, our app uses the health data you're already tracking (such as data from a fitness app like Apple Health, data from a nutrition app like My Fitness Pal, and data from workout-specific apps like Runkeeper) to find trends and areas where you have opportunities to boost your wellness. Evidation uses this information to create personalized content-based insights that provide you with the tips and tricks you need to feel your best, no matter what your age.

Whether you're curious about how to prevent older age diseases, are working toward a specific health goal, or simply want to get more information on how to improve your health habits, our app has you covered! Click here to learn more about how Evidation works and download the app today!