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!

As we get older, our relationships deepen, our actions more easily align with our priorities, and it becomes a little bit easier to stop worrying about what other people think. While there are many benefits that come with additional candles on your birthday cake, getting older can also bring certain health challenges. There's no way that we can stop Father Time, but we can develop healthy habits that allow us to feel our best as we age.

Here, we'll explore eight habits you can set to feel your best throughout the years to come.

1. Prioritize regular physical activity

There's no doubt about it—regular exercise supports a healthy aging process. According to Harvard Medical School, the aging process can begin to affect your fitness as early as your 30s. Fatigue becomes more common, it's easier to become out of breath, and your heart can’t beat quite as quickly during exercise as it did in your younger years. This can make exercising feel more difficult, and can contribute to the average of three to four pounds that most Americans put on each year.

Thankfully, exercise can help to slow many of the physical and mental changes associated with the aging process. According to Dr. Linda Fried, dean of Columbia University's Mailman School of Public Health, "Exercise is the closest thing we've found to a magic pill for combating the effects of aging. That's because it works on every physiological system and keeps your entire body fine-tuned. It even stimulates your brain and helps to prevent cognitive decline."

If it's been awhile since you've last exercised, it's a good idea to talk with your doctor before you get started with a new routine. Start slowly, build up your endurance bit by bit, and pay attention to the changes in your mental and physical health as you begin to experience the benefits of regular physical activity. To keep your motivation up, be sure to keep track of your exercise with an app or device (like Apple Health or FitBit) so that you can see your improvements happening in real-time.

2. Eat a balanced and nutritious diet

You know that enjoying a healthy diet can help you feel and look younger, but it can be tough to sift through all of the misinformation that's available online to figure out what you're actually supposed to eat to feel your best.

According to the experts at Johns Hopkins, it's important to remember that nutrition is highly personal, and what works well for you might not work well for someone else.

Here's what the pros at Johns Hopkins recommend for nutrition that supports healthy aging:

• Pay attention to activities that help you achieve and maintain a healthy weight, and eat accordingly. If you're over the age of 50, your priority isn't likely to be building muscle mass. This means that you might want to consider replacing your post-workout protein bar with a balanced meal or snack that's heavy on the veggies and lighter on the grains and protein.
• As long as dairy doesn’t bother your stomach, include it in your diet. While some people may struggle to digest dairy products, not everyone needs to cut out their favorite milk-based foods. If you're not having any digestive issues after eating dairy products, there's no need to start cutting out cheese, milk, or once-in-awhile ice cream.
• Enjoy healthy fats. While fat shouldn't make up the majority of your diet, some fat is necessary to help you feel satiated and help your body metabolize certain vitamins. Focusing on the polyunsaturated fats and monounsaturated fats found in nuts and fatty fish can be a good place to start.

3. Stay mentally active and engaged in your community

Staying engaged in your community can help to support a healthy aging process, according to the Centers for Disease Control. Being involved with others, trying new things, and learning new skills can all help to support your physical and mental health. Bonus: when you learn a new activity, such as a new sport, game, or skill, research shows that you get some mental protection against memory loss.

Try these ideas to get involved with your community:

• Volunteer. Giving back to others is a great way to support your community and get to know others in your area with similar values. Reaching out to your church, temple, other religious organization, local community center, or local animal shelter can all be good places to start learning more about how you can help those in need in your area.
• Get outdoors. Check online or at your local library for information on outdoor interest groups in your area. Joining a walking, hiking, or bird watching group can all help you learn and provide connections with people in your community.
• Get creative. Whether you've been artistically inclined all your life or you're more left-brained, taking up a creative pursuit can be a fun way to learn something new and get to know others who have similar interests. Signing up for music lessons, an art class, or a writing workshop can all help to support your mental health and help you engage with others.

4. Get adequate and quality sleep

It's often easier said than done, but getting high-quality sleep is one of the best ways to slow the negative effects of aging. According to researchers at Colorado State University, insufficient sleep increases your risk for cognitive decline, Alzheimer's disease, depression, dementia, and car accidents.

Try these tips from the National Institute on Aging to improve your sleep:

• Avoid eating large meals at night. When you eat right before you go to sleep, you may experience digestive issues as well as have a hard time winding down.
• Cut caffeine in the afternoon. Save your coffee and tea for the morning hours, as having caffeine too late in the day can make it hard to fall asleep.
• Cut out evening screens. An hour or so before you go to bed, make a point to get away from electronic devices as you begin to relax.

5. Manage stress effectively

Stress doesn't just take a toll on your mental health—it can also affect your physical health. Inflammation and stress are closely linked, according to the American Institute of Stress. Unchecked inflammation can contribute to health issues including cancer, dementia, arthritis, atherosclerosis, type 2 diabetes, and more. In addition to creating these problems, chronic stress accelerates the aging process.

Stress management strategies can help to keep your stress levels in check as you get older. When it's possible, removing the source of stress can provide immediate relief. For example, if you're struggling to make it to the grocery store, asking for help from your church or local senior center may eliminate the problem. If you're having a hard time getting to doctor's appointments, asking a friend or family member for their help may help to reduce your stress levels.

Eating well, staying hydrated, getting plenty of high-quality sleep, and utilizing stress management strategies like meditation and visualization can all help you lower your stress levels and reduce your risk of developing stress-related health problems.

6. Regular health check-ups and screenings

It can be tempting to skip regular health check-ups and screenings when you're feeling healthy, but doing so can have deadly consequences. Attending regular check-ups and health screenings provides your doctor with the chance to notice asymptomatic health issues, as well as provide you with advice and tips necessary to continue living your best life for years to come. If you haven't seen your doctor for a checkup in the past year, reach out today to get an appointment on your calendar.

7. Stay hydrated

Whether you're enjoying the outdoors in warm temperatures or you live in a colder climate, staying hydrated is important to support a healthy aging process. According to a study from UCLA's School of Nursing, up to 40% of older adults may be chronically underhydrated.

While it's a good idea to talk with your doctor about your personal hydration needs, the National Academy of Medicine recommends that men aged 51 and older aim to drink at least 13 cups of fluid per day and women aged 51 and older drink at least 9 cups of fluid each day. An important note: water, food, and other beverages all count toward hitting your daily goal.

Evidation: Here to support your health journey no matter what your age

From managing stress effectively to staying hydrated to staying engaged with your community, aging well can feel like a full-time job. No matter your age, it's never too late to start taking steps toward becoming the healthiest version of yourself. Whether you're beginning an exercise program, cleaning up your nutrition, or working to improve your sleep so that you can get the rest you need to thrive, healthy habits add up over time.

Thankfully, you don't have to try to figure it out alone. At Evidation, we get it, and we're here to help. Our app works to use the health data you choose to share with us to create personalized, content-based insights that will help to keep you on the path of moving you where you need to go. Learn more about how our app works here and download Evidation today to get started.

It's tough to watch the news today without hearing an opinion on vaccines, and it can be hard to sort through all of the misinformation to get the truth about vaccine safety and efficacy. At Evidation, we understand the confusion, and we're here to help. In this article, we'll dig into the science behind vaccines, different types of immunizations, how vaccines create immunity, and common misconceptions about immunizations.

The science behind vaccines: How does immunization work?

Whether you're curious about fighting the flu with a yearly vaccination or you're unsure about how vaccines will affect your child, it's important to understand the basic tenets of how vaccines work.

Let's take a look at the steps your body goes through when you receive an immunization:

• Introduction of antigen(s): A vaccine contains weakened or inactivated parts of an organism, or antigen, that triggers the body's immune response. The antigen in the vaccine could be a piece of a virus or bacteria, a protein, or a weakened or killed form of the pathogen.
• Immune system response: When a vaccine is introduced to the body, the immune system recognizes a foreign substance (the antigen). The immune system then responds with pathogen-fighting white blood cells including T-lymphocytes (T-cells) and B-lymphocytes (B-cells).
• Production of antibodies: B-cells go to work producing antibodies (proteins) designed to fight the antigen introduced by the vaccine.
• Formation of memory cells: Some of the B-cells and T-cells released by the immune system become memory cells that remain in the body long after the initial immune system response. These cells "remember" the pathogen and are able to attack it in the event that it's introduced through a non-vaccine source.
• Immunity development: If the body is later exposed to the actual pathogen, the immune system can quickly recognize and respond, thanks to the memory cells. The antibodies and immune cells can effectively neutralize the pathogen before it causes illness.

Types of vaccines

Researchers use a number of factors to determine what type of vaccine will be most effective against each pathogen.

Common types of vaccines include:

• Live-attenuated vaccines: These vaccines contain a version of a living microbe that has been weakened so that it can't cause disease in healthy people. The measles, mumps, and rubella vaccine (MMR) is an example.
• Inactivated vaccines: These are vaccines that contain a killed version of the microbe (this includes the polio vaccine).
• Subunit vaccines: Also known as recombinant, polysaccharide, and conjugate vaccines, these vaccines contain pieces of a pathogen (like a protein or sugar). Vaccines against HPV and hepatitis B fall into this category.
• mRNA vaccines: These immunizations instruct cells to produce a protein that triggers the body's immune response, and include some types of the COVID-19 vaccine.

Vaccine development process

Vaccine development is a complex, multi-stage process that can take many years.

The main stages of vaccine development include:

• Exploratory stage: In this stage, scientists conduct research to identify antigens that could help to treat or prevent a disease and potential targets (like parts of the virus or bacterium) are identified.
• Preclinical stage: Researchers use cell cultures and animal testing to determine the safety and efficacy of the vaccine.
• Clinical development: This stage involves three phases of human testing, each with expanded numbers of volunteers.
• Regulatory review and approval: Developers submit a licensing application to the U.S. Food and Drug Administration (or the equivalent governing body in the country in which the vaccine is being developed). The vaccine receives approval for public use if it meets the required standards.
• Manufacturing, quality control, and surveillance: Vaccines are regularly tested for safety, potency, and side effects during the manufacturing process, as well as throughout the time period for which the vaccine is distributed to the public.

Common misconceptions about vaccines

You want to do what's best for your family, but misinformation can make it difficult to understand the realities of vaccine safety.

There are many misconceptions about vaccines, including:

• Myth: Vaccines cause autism.
• Truth: Extensive research shows that there is no connection between vaccines and autism.

• Myth: Vaccines contain harmful ingredients. 
• Truth: The ingredients in vaccines are present in very small amounts and are safe. They are included to ensure the vaccine's effectiveness and stability. Ingredients like formaldehyde and aluminum are present at levels much lower than what we encounter in daily life.

• Myth: Natural immunity is better than vaccine-acquired immunity. 
• Truth: Natural infections can cause complications and death. Vaccines are a safe, effective way to develop immunity without the risks of contracting an illness.

Evidation’s resources on vaccines

At Evidation, we're here to provide you with everything you need to know regarding the latest vaccine research. We're proud to partner with medical research organizations around the world to help our planet become a healthier place. Click here to check out our latest news, and click here to see more about our vaccine-specific research. Be sure to check back regularly to learn more.

Evidation: Supporting your health and driving research forward

At Evidation, we're committed to helping you feel your best. When you choose to share the health data that you're already tracking with other apps, we're able to aggregate your information to provide you with personalized, content-based recommendations that can help you take your health to the next level. We also reward you for taking healthy actions, making it easier to stay on track as you work toward your wellness goals.

Vaccines are made possible with thorough health research, and at Evidation, we're doing our part to contribute to the greater good. When you sign up for our app, you can choose to share health-related data from apps you're already using to inform health research, putting the information you're already collecting to good use. We only share data with your approval and ask your permission every time.

We'd love to support you as you work to become your healthiest self. Learn more about Evidation and download our app today.

Immunizations have saved countless lives since 1796, when Dr. Edward Jenner developed the first successful vaccine. Robust testing systems and lengthy clinical trials ensure the safety and efficacy of vaccines.

In today's increasingly digital world, many people are inundated with vaccine misinformation. From social media posts to non-experts producing fear-mongering videos, it makes sense that vaccine misinformation negatively affects immunization rates among the general public.

In a 2024 study, researchers found that when people read social media misinformation that implied a relationship between vaccination and health problems, their intention of getting the COVID-19 vaccine dropped by 1.5 percentage points. Thankfully, much of this misinformation is flagged by social media outlets, reducing the number of post viewers. The study found that vaccine-skeptical content is far more nefarious, as its factually accurate but misleading presentation can cause readers and viewers to misunderstand the actual effects of vaccinations.

Here, we'll explore what you need to know about vaccine safety, and go over some facts and myths that will help you understand why vaccines are such an important part of your wellness plan.

Understanding vaccine safety

It's smart to research your healthcare decisions, and it makes sense to want to know more about the flu vaccine and other immunizations before you decide to move forward with vaccinations. Understanding the testing process that vaccines go through before they're released to the public may help you feel more comfortable with vaccinations.

The stages of the vaccine testing process in the United States include:

• Research and discovery: This process typically takes at least a decade and involves researchers working together to develop a potential vaccine.
• Proof of concept: In this stage, researchers study the potential vaccine's ability to create an immune response in mice and other small animals.
• Testing: If the vaccine shows promise in the proof of concept phase, clinical trials begin. Researchers submit their investigational drug to the Food and Drug Administration (FDA), and human clinical trials begin.
• Manufacturing: In this phase, the FDA explores the company's manufacturing plan for the vaccine, and inspects the manufacturing facility.
• Approval: A vaccine is approved or disapproved based on pre-clinical data and clinical data and information gathered regarding the company's manufacturing process.
• Recommendations for use: In this post-approval stage, the Advisory Committee on Immunization Practices develops recommendations for who should receive the new vaccine. Then, the director of the Centers for Disease Control (CDC) may approve the vaccine for public use.
• Post-approval safety monitoring: After the vaccine is distributed, the CDC and the FDA continually monitor the vaccine's safety.

The testing process is lengthy and detailed, and works to ensure that vaccines are as safe as possible.

Let's take a look at some of the common myths surrounding vaccinations.

Myth: Vaccines cause autism

Truth: Vaccines do not cause autism

The research is clear: there is no link between autism and vaccines. Some people have argued that thimerosal, a mercury-based preservative in vaccines, causes autism. A 2004 study proved this theory untrue. For those who are still concerned about thimerosal, it may be helpful to know that this preservative is only found in certain types of flu vaccines, and there are thimerosal-free alternatives for those who prefer that option.

Myth: Vaccines contain harmful ingredients
Truth: Vaccines are thoroughly tested and safe

Vaccines contain ingredients that allow healthcare providers to safely administer the immunization. Any substance can be dangerous if ingested in high doses, including water. Vaccine ingredients are found in lower concentrations than people are naturally exposed to in our day-to-day environment. Many people worry about formaldehyde in vaccines, but the amount of the chemical in vaccines is much lower than the amount we ingest in daily life from exposure to cosmetics, carpets, paint, cough drops, and upholstery.

Myth: Natural immunity is the only effective type of immunity
Truth: Vaccine-induced herd immunity and natural immunity are both valuable

While it's true that natural immunity typically offers better protection than most vaccines, don't cancel your flu shot just yet. Achieving natural immunity requires a high price, including suffering from a potentially life-threatening disease, in order to achieve protection similar to what you would get from a vaccine. Some vaccines—including the HPV vaccine, tetanus vaccine, and Hib vaccine—produce a stronger immune response than natural immunity.

Myth: Vaccines overload the immune system

Truth: Vaccines may cause slight side effects for a few days, but they do not overload the immune system

We've all heard someone say that they got the flu shot and then got the flu a few weeks later. It's important to remember that vaccines aren't 100% effective, but contracting an illness doesn't necessarily mean that a vaccine did not work. The side effects that come with some vaccinations—like a general feeling of malaise for a few days—are typically related to the body's immune response to the vaccine. Some people believe that a person's immune system can be overloaded and left unable to handle the pathogens introduced through immunizations. Repeated studies have demonstrated that receiving multiple vaccinations at the same time has no higher risk of adverse effects than receiving single vaccinations only, debunking the myth of immune system overload.

Evidation's role in promoting vaccine confidence

At Evidation, we're doing our part to contribute to health research by contributing individual health information to the researchers who need it most. With your permission, we use the health data you're already tracking to inform new treatments, help researchers better understand the effects of medication on the human body, and more. Bonus—you'll also get rewarded for keeping up with the healthy activities you're already doing, and we'll provide you with personalized content-based insights to help you keep moving toward becoming your healthiest, happiest self.

There's no way around it: vaccines work. At Evidation, we're proud to stand strong in the fight against misinformation to help people live longer, healthier lives. Accurate information is key in helping people feel comfortable receiving vaccines, and we're thankful to you for allowing us to do our part to support vaccine research and promote public health. Click here to learn more about what our app has to offer and get started today. We can't wait to support you!

August is National Immunization Awareness Month, and this is a great time to shed some light on the truth about vaccines. Just like you can use a health tracker to predict a coming illness, vaccines can help people potentially prevent illness in the first place, or in the case of the flu and COVID-19 vaccines, reduce the impact of the illness. As we enter this critical month, the team at Evidation wanted to dig into the importance of vaccines for individuals and the community as a whole.

Recognizing the importance of vaccination

Since the discovery of vaccines, some of the world's deadliest viral and bacterial illnesses have been practically eliminated or greatly reduced globally. The World Health Organization states there are 25 illnesses with current vaccines. Several diseases commonplace a century ago are now pragmatically gone, including life-altering diseases like polio, hepatitis A, and tetanus.

In other words, vaccines save lives. National Immunization Awareness Month is an excellent time to draw attention to the importance of vaccination, so more people will get on board and get vaccinated.

Debunking popular vaccine myths

Sadly, vaccines have several myths surrounding them. Like all good myths, they have a measure of truth or speculation. Here are the four most popular and the reality behind them:

1. Herd immunity is enough

Herd immunity occurs when the majority of a population is vaccinated, which reduces the chances of an outbreak. Herd immunity protects the most vulnerable populations, like infants or pregnant individuals, who can't get vaccinated. So there's a measure of truth here. But if too many people rely on herd immunity, it won't work anymore. Also, the number of vaccines needed to reach this point is high. According to Yale, herd immunity against measles doesn't start until 95% of the population gets vaccinated. If too many people buy into herd immunity for their own protection, it won't exist.

2. Vaccines contain harmful ingredients

Again, there's a measure of truth to this myth. According to the American Academy of Allergy, Asthma & Immunology, some vaccines contain ingredients that can be harmful in high doses, such as thimerosal. However, manufacturers are moving away from these ingredients when possible, and the amount in the vaccine is very small. In fact, you're naturally exposed to mercury, the main toxin in thimerosal, every time you drink milk or eat fish, and in much higher concentrations than what's in the vaccine.

3. Vaccines cause autism

One of the biggest popular claims circulating today is that vaccines cause autism. For some parents of children with autism, looking for a cause can become their mission.

This myth became popular in 1998 when Andrew Wakefield published a case study in the Lancet. It suggested that the MMR vaccine may trigger behavioral regression in children. Sadly, many considered this study fact, even though it only studied 12 people, had poor parameters, and was entirely speculative. In fact, 10 of the 12 co-authors of the paper retracted their interpretation of the results, but the misinformation was already out there.

In 2012, the National Academies performed a new study to determine if vaccines can trigger autism. It found that vaccines were very safe. In 2013, the CDC added to that study and found that the number of antigens from vaccines was the same between children who were on the autism spectrum and those who weren’t. Based on these two studies, the CDC has stated that vaccine ingredients don't cause autism.

4. I don't need vaccines against normal childhood illnesses like the flu or chickenpox.

For many people, getting vaccinated against something like the flu or chickenpox, which isn't often life-threatening, feels unnecessary. Yet, even though most people have mild symptoms of these illnesses, they can be very dangerous for some. In the United States, between 140,000 and 710,000 people are hospitalized yearly from flu complications, and between 12,000 and 52,000 die. You don't know if you or your child are in the "high risk" category or not. With the low risk of vaccines, it's a health measure worth taking.

Vaccination across the lifespan: Tailoring recommendations for different age groups

Vaccines are safe, but using a vaccine schedule to deliver them at the recommended ages helps protect children from uncomfortable vaccine reactions. It also ensures that they get as many vaccines as possible by the time they are in preschool.

The CDC has a recommended vaccine schedule that looks like this:

Birth to six months

In the first six months of life, babies should receive their first doses of:

• Hepatitis B
• Rotavirus
• DtaP
• Hib
• Pneumococcal conjugate
• Inactivated poliovirus

Six months to two years

Between six months and two years, toddlers need several boosters for the vaccines they've already received, as well as these:

• COVID-19
• Flu vaccine
• MMR
• Chickenpox
• Hepatitis A

Later childhood and teenage vaccines

After the initial round of vaccines, children need the flu shot and COVID-19 vaccine annually. In addition, they'll need the following:

• HPV vaccine – First dose around age 11
• Meningococcal disease – First dose around age 11
• Tdap – First dose around age 11

Vaccines for adults

Adults need annual vaccines against COVID-19 and flu. In addition, they will need the Tdap vaccine on occasion to protect against tetanus. Adults who travel outside of the United States may need additional vaccines against illnesses still prevalent globally. Finally, adults need a booster for their HPV vaccination by age 26. At college age, young adults may need an MMR booster. Older adults benefit from the pneumonia and shingles vaccines. 

The challenge of vaccine equity

Some of the benefits of vaccination, like herd immunity to protect the most vulnerable, don't work if people can't access vaccines. According to the WHO and other global health organizations, countries with low economic status often struggle to obtain and distribute vaccinations. Even within the US, people who don't have health insurance may not have the funds to get vaccines for their children or themselves.

To combat this, in 2020, the CDC pioneered the Partnering for Vaccine Equity program, which increased funding for adult immunization programs. While more work needs to happen, this has gone far in increasing vaccination rates in underserved communities.

COVID-19 vaccination

The COVID-19 vaccine is the newest vaccine to make global headlines, as we're just a few years past the height of the pandemic. Since its introduction at the end of 2020, at least 80% of the US population has received at least one dose of the vaccine. This has prevented over 18 million hospitalizations and 3 million potential deaths.

This vaccine shows the power of working fast to protect against a global threat. Its swift development and free administration helped curb the effects of the pandemic. Continued use of the COVID-19 vaccine and boosters in the future may help keep new variants at bay.

What's the bottom line? Immunizations are safe and provide protection for our kids and the community at large. During National Immunization Awareness Month, take a moment to check your vaccine history and make sure you're up-to-date.

Are you ready to keep track of your health? Evidation makes it easy. Use your daily health data from your fitness tracker to find patterns and improve your health by connecting to our tool. Download the app today.