Hormones play a significant role in a wide variety of bodily functions, including how we experience pain. For people who suffer from migraines, understanding the relationship between hormones and migraine headache symptoms can be a game-changer. While hormones like estrogen, testosterone, and cortisol are often associated with specific biological sexes, fluctuations in these hormones can affect migraine risk in people of all genders. Understanding how your endocrine (hormone) system works — and what throws it off balance — can help people who suffer from migraine decrease the severity and frequency of symptoms.

Here, we'll explore how hormones can influence migraines, including how hormonal medications can affect migraines, and review both natural and medical strategies that can help balance hormones. We'll also talk about how Evidation's MigraineSmart tool can help you track your migraine symptoms, helping you to understand and avoid triggers.

How hormones influence migraine in all genders

Hormonal fluctuations are major drivers of migraines, particularly for those who experience regular hormonal changes due to menstrual cycles, pregnancy, perimenopause, menopause, or gender-affirming treatments. Hormones don't only affect women or people assigned female at birth (AFAB). Everyone produces estrogen, testosterone, and cortisol, and imbalances can trigger headaches and/or migraine in anyone. People assigned male at birth (AMAB) can also experience migraines related to testosterone dips or elevated cortisol levels, especially if they're experiencing high levels of stress or dealing with certain hormonal disorders.

Estrogen, testosterone, and cortisol: key players in the development of migraine

Even slight fluctuations in major hormones — including estrogen, testosterone, and cortisol — can trigger migraine attacks for some.

Estrogen

Estrogen's role in the development of migraine is well-studied. The hormone regulates serotonin, a neurotransmitter that plays a central role in migraine. When estrogen levels drop — such as before menstruation, during perimenopause, or after childbirth — serotonin levels also decline, increasing the likelihood of a migraine attack.

This is why many women report migraines just before getting their period. During perimenopause and menopause, estrogen levels can fluctuate unpredictably, making it difficult to pinpoint migraine triggers. Some women find that they experience relief from migraines during pregnancy due to maintaining higher levels of estrogen while pregnant, only to have them return after they give birth.

Testosterone

Testosterone has been shown to have a protective effect against migraines. It appears to reduce a brain event called cortical spreading depression that is thought to precede the onset of migraine pain. Testosterone may also support stable neurotransmitter levels. AMAB individuals with low testosterone may have higher migraine frequency, and AFAB individuals with an imbalance of testosterone and estrogen may be more likely to experience migraine.

Cortisol

Known as the "stress hormone," cortisol is linked to migraine. Chronic stress can lead to cortisol dysregulation.

Abnormally high or low levels of cortisol in both AFAB and AMAB individuals may cause:

• Disrupted sleep
• Fatigue
• Increased inflammation
• Increased nervous system sensitivity
• Increased migraine frequency or severity

Hormonal medications and their impact on headaches

Many people take medications that influence hormone levels, sometimes for birth control, hormone replacement therapy (HRT), or gender-affirming care. These medications can either alleviate or exacerbate migraine depending on their formulation and the individual's hormonal sensitivity.

Hormonal birth control

For many AFAB individuals, oral contraceptives — known as birth control or simply "the pill" — stabilize estrogen levels and reduce hormonal fluctuations, which may lead to fewer menstrual-cycle-related migraines. Others may find that the synthetic estrogen in birth control pills triggers migraines or increases their severity. Migraine with aura (neurological symptoms that can cause visual, sensory, verbal, and motor symptoms) is an especially concerning issue for those taking birth control that contains estrogen, as both migraine with aura and estrogen-containing birth control can increase the risk of stroke.

Hormone replacement therapy (HRT)

HRT can be used to treat menopause symptoms or as a part of gender-affirming treatment, but may be problematic for people who experience migraine. Some people receiving HRT may find that it alleviates the severity or frequency of their migraine symptoms, while others may find the opposite to be true.

Other medications

Corticosteroids and other hormonal treatments can also influence the frequency or severity of migraine. If you take prescription medication and experience migraine headaches, it's important to talk with your doctor about whether the two could be related and how to manage your symptoms.

Hormone testing and diagnosis

If you suspect that hormones may be to blame for your migraines, hormone testing can help.

Hormone testing can measure levels of:

• Estrogen
• Progesterone
• Cortisol
• Thyroid hormones

Testing is typically done through blood, saliva, or urine, and may be recommended by your family doctor, a neurologist, endocrinologist, or reproductive specialist. Your care provider might also ask you to track migraine episodes alongside your menstrual cycle, stress levels, or hormone therapy to look for patterns and identify potential triggers.

Natural and medical strategies to balance hormones

Addressing hormonal imbalance may reduce migraine frequency or severity. Your healthcare provider may recommend a number of strategies, including lifestyle changes, supplements, and medications tailored to your individual needs.

Natural approaches

Holistic methods your doctor may recommend to balance hormones include:

• Stress-reduction techniques: Yoga, meditation, therapy, and breathing exercises can all help your body regulate cortisol levels.
• Diet and nutrition: Eating a balanced diet with plenty of fiber, omega-3 fatty acids, and hormone-supportive nutrients like magnesium and vitamin B6 can promote balanced hormonal health.
• Sleep: Consistent, high-quality sleep supports balanced cortisol and melatonin levels.
• Exercise: Regular movement helps to improve insulin sensitivity and may help to regulate estrogen and testosterone levels.

Supplements

In addition to lifestyle changes, your care provider may recommend certain supplements, including:

• Magnesium
• Vitamin B2 (riboflavin)
• CoQ10
• Chasteberry
• Ashwagandha and other adaptogens

It's important to always check with your healthcare provider before starting new supplements, especially if you take prescription medications.

Medical treatments

If natural methods don't provide migraine relief, your doctor might recommend medical options, including hormonal therapy, migraine-specific medications (like CGRP inhibitors), antidepressants, or anti-seizure drugs.

Track, learn, and understand your triggers with Evidation's MigraineSmart tracking tool

Migraines are intricately tied to hormones, and tracking your symptoms can be vital for effective treatment. At Evidation, our MigraineSmart tracking tool utilizes data you collect from wearable fitness trackers (and other health data) to help you understand patterns and triggers, allowing you to take steps toward fewer migraine days. Whether you decide to fight back against migraine through natural lifestyle changes, hormone therapy, exploring and managing your triggers, we're here to help. Click here to learn more and get started with Evidation and MigraineSmart today.

‍

A healthy gut is essential for overall well-being, yet many people suffer from digestive issues unknowingly. Gut dysbiosis — a condition characterized by an imbalance of gut bacteria — can cause immune issues, brain fog, fatigue, bloating, and more. Left untreated, gut dysbiosis can lead to leaky gut syndrome and chronic inflammation. Fortunately, there are effective ways to support and restore gut health, including the use of targeted probiotics and gut dysbiosis supplements. Here, we'll explore what gut dysbiosis is, how to choose the best probiotics for gut dysbiosis, which supplements can help to restore your gut health, and when to seek medical advice for help with digestive issues.

What is gut dysbiosis?

The gut is home to trillions of microbes — mostly bacteria — known as the gut microbiome. These bacteria help digest food, support the immune system, and even affect your mood. Sometimes, the beneficial bacteria in the gut become outweighed by harmful bacteria, which can lead to uncomfortable and even harmful symptoms. This imbalance is known as gut dysbiosis.

While leaky gut syndrome and gut dysbiosis aren't the same thing, the two conditions are closely linked. Leaky gut syndrome can cause the intestines to become overly porous, allowing toxins and bacteria to pass into your bloodstream. Over time, this can lead to inflammation and chronic illness.

Common signs of gut dysbiosis include:

• Frequent bloating or gas
• Diarrhea or constipation
• Brain fog
• Fatigue
• Food sensitivities
• Frequent illnesses

If you're dealing with the above symptoms, your gut microbiome might be out of balance, and you may benefit from probiotics and supplements designed to restore gut health.

Choosing the best probiotic for gut dysbiosis: What to look for

When you're looking for gut health products, it's easy to feel overwhelmed. There are tons of options on store shelves, and it's hard to differentiate between what works and what doesn't.

Look for the following when looking for dysbiosis probiotics.

Multi-strain formulas

Your gut contains a wide variety of bacteria, so it only makes sense that your probiotic should, too. Effective multi-strain formulas often include Lactobacillus (protects the lining of the gut), Bifidobacterium (reduces inflammation), and Saccharomyces boulardii (fights off harmful bacteria). These bacteria are well-researched and shown to restore healthy gut balance.

Clinically tested formulas

Not all supplements are created equally. Since supplements (like probiotics) aren't regulated by the Food and Drug Administration, it's important to carefully choose products that you can trust. Look for products that have been tested in human clinical trials, have proven benefits, and have been tested by third-party labs for purity and potency.

Beyond probiotics: gut dysbiosis supplements

Probiotics are vital for healing gut dysbiosis, but they shouldn't be the only tool in your arsenal.

Consider adding these supplements to further support gut health:

• Prebiotics: Prebiotics are fibers that feed the good bacteria in your gut — think of them as fertilizer that sets your gut microbiome up for success. Common probiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Many people get these from foods like onions, bananas, and garlic, but supplementing can provide you with a more targeted dose.
• Digestive enzymes: If the lining of your gut is inflamed or damaged, it might not be producing enough enzymes to break down food. This can make dysbiosis worse. Digestive enzyme supplements help support your body's ability to absorb nutrients and reduce bloating as your gut heals.
• L-glutamine: This amino acid works to help rebuild your intestinal lining, making it especially helpful for people experiencing leaky gut symptoms alongside gut dysbiosis. L-glutamine is also helpful for reducing overall inflammation in the body.
• Zinc carnosine: Many people use zinc carnosine to heal ulcers and reduce permeability in the lining of the gut.
• Herbal antimicrobials: Your healthcare provider may advise you to try natural antimicrobials, like berberine or garlic extract, if you have a specific gut health issue. It's important to only use these supplements under guidance from a healthcare professional.

When to reach out to your doctor

Supplements and probiotics can go a long way in balancing your gut health, but sometimes, it's important to reach out to a medical professional for help. Gut problems can be indicative of a deeper issue, and your doctor can help determine whether supplementation or other measures are necessary to help heal your gut.

Speak to a doctor if you experience:

• Blood in stool
• Frequent or ongoing heartburn
• Sudden abdominal pain
• Ongoing diarrhea
• Ongoing constipation
• Gut health issues that don't improve with over-the-counter treatments

Your doctor may refer you for advanced gut health testing that could involve stool analysis or small intestinal bacterial overgrowth (SIBO) breath tests to pinpoint the problem. They may also recommend prescription medications or a structured elimination diet.

Track patterns with Evidation to learn how to support gut health

Using tracking apps is a great way to learn more about your gut health, as well as identify triggers and find the diet that works best for your needs. At Evidation, our free app can help you see how your health-related actions affect your overall well-being.

When you download the app, you'll connect it with the health tracking apps you're already using, such as movement and nutrition trackers, hydration apps, etc. Evidation uses this information to find patterns and insights about how certain actions affect others, providing you with helpful next steps that can drive your health journey forward. Click here to learn more about Evidation and get started with improving your gut health today.

‍

For people living with diabetes, regular exercise is a key component of effective disease management. While any type of exercise can benefit people who are living with diabetes, running can be especially helpful, as it's convenient, free, and can be done anywhere. If you're considering getting started with running to help manage your diabetes, or you're a runner newly diagnosed with the condition, it's important to understand the special considerations necessary to stay safe while running with diabetes. In this article, we'll explore how running can benefit people living with diabetes, key nutrition strategies to help people with diabetes stay safe while running, proper foot care for diabetes before, during, and after exercise, and safety tips to help you stay safe while you're running.

Why is running good for diabetics?

The health benefits of running can be especially helpful for people who are living with diabetes. Aerobic activity—like running, biking, and swimming—requires your muscles to use glucose for energy. This can help lower your blood sugar levels. Over time, running can also improve the way your body responds to insulin. This may mean that regular exercise could help reduce your need for insulin, as your body could eventually need less of it to manage your blood sugar.

Some of the diabetes-specific benefits of running include:

• Improved insulin sensitivity: Over time, exercise helps your body become more efficient at absorbing and using insulin.
• Weight management: Running burns calories and supports a healthy metabolism, which can support healthy weight loss or maintenance, which can contribute to the reduction of diabetes symptoms.
• Heart health: Running can help to lower the likelihood of heart disease related to diabetes.
• Mental well-being: Many people who have chronic illnesses, like diabetes, experience anxiety and depression. Running can help reduce the symptoms of mental health conditions, and can help to lower instances of stress-related behaviors that aren't conducive to overall wellness (like emotional eating).

How to eat before and after your run

Understanding pre- and post-workout nutrition for diabetics is key to helping you stay safe before, during, and after your run. What you choose to eat can directly affect your energy levels, recovery, and blood sugar balance. While the guidelines here are applicable to most people who have diabetes and are starting a running program, it's important to talk with your doctor about the best way for you to manage your nutrition before, during, and after exercise.

Before your run

Enjoying a slow-digesting carb 30 to 60 minutes before the start of your run can help you maintain stable blood sugar levels while you're exercising.

Healthy pre-run snack options include:

• Unsweetened Greek yogurt with berries
• Whole grain toast with nut butter
• Egg whites with a side of fruit

These foods release glucose into the bloodstream gradually and can help you avoid sharp increases or decreases in blood sugar over the course of your run. Small snacks will typically provide you with plenty of fuel for a short run, but you may need a more substantial meal a few hours before the start of your run if you're completing a more intense workout.

After your run

The body is most sensitive to insulin absorption after exercise, meaning it can absorb glucose and glycogen stores more efficiently. This is a great time to refuel with a meal that includes both carbohydrates and protein to support muscle recovery and blood sugar balance.

A good rule of thumb to follow is a 3:1 ratio of carbs to protein after a workout.

Examples of effective post-run meals include:

• Brown rice with tofu and stir-fried greens
• A sandwich with turkey and hummus on whole grain bread
• Grilled chicken with sweet potatoes and a side of veggies

If your blood sugar is low after your run, include a fast-acting carb like fruit juice to bring it up before eating a full meal.

Protecting your feet

Foot care is vital for people with diabetes, especially when engaging in high-impact activities like running. Diabetes can lead to poor circulation and nerve damage, increasing the risk of foot injuries and infections.

Follow these tips to take care of your feet as a diabetic runner:

• Choose the right shoes. Invest in well-cushioned, supportive running shoes with a wide toe box. Consider visiting a specialty running store for a fitting.
• Check your feet daily. Look for blisters, cuts, redness, or signs of infection, especially after a run.
• Wear moisture-wicking socks. Moisture-wicking socks can help to keep your feet dry and reduce the risk of blisters and fungal infections. Compression socks may also be helpful—ask your doctor if they're a good fit for you during exercise.

How often you should check blood sugar

Monitoring your blood sugar before, during, and after exercise can help you stay safe while working out. Everyone's blood sugar response to exercise is different, so it's important to understand your body's patterns.

Before your run

Check your blood sugar 15 to 30 minutes before your run. If it's below 100 mg/DL, you may need a small snack. If it's above 250 mg/DL with ketones present, wait until it lowers to exercise.

During your run

If your run is less than an hour long, you probably won't need to check your blood sugar levels. If you're running for more than an hour, check your blood sugar halfway through your run.

After your run

Check your blood sugar immediately after your run, and again a few hours later.

Paying attention to patterns in your blood sugar readings before, during, and after exercise can help you refine your routine so that you can feel your best during exercise.

Warning signs to stop running

While running has many benefits, it's important to listen to your body and recognize when you need a break. If you notice dizziness, lightheadedness, sudden fatigue or weakness, shakiness, excessive sweating unrelated to your activity level, numbness in the hands or feet, blurred vision, or nausea, it's important to stop, check your blood sugar, and take action if necessary.

It's also important to give your body time to recover between runs. Enjoying lighter workouts like yoga, Pilates, or walking on your off-days can give your body the time it needs to prepare for your next run.

Health is a lifelong journey, and we'll be here with you every step of the way.

At Evidation, our team is here to help you hit your health goals, one after another. Whether you're just getting started on your health journey or you've been working to become your healthiest self for years, we're here to support you and celebrate you as you check health achievements off of your to-do list.

When you download the Evidation app, you'll be prompted to share the health information you're already tracking (for example, data from nutrition tracking apps, wearable fitness tracker data, etc.). You're fully in control of what data you choose to share, and you can choose to stop sharing your data at any time. We'll use the information you choose to share with our team to find patterns and trends that you may not notice when your information is separated. We'll use the patterns we find to choose personalized, content-based information for you that can help you continue to drive your health forward. Click here to learn more about the Evidation app and get started today.

Arthritis—a term that refers to a broad range of conditions related to joint inflammation—can affect people of all ages, genders, and medical backgrounds. While arthritis is most common among older adults, young adults—and even children—can experience certain forms of arthritis. Many people find that swimming can help to lessen the pain associated with arthritis. Here, we'll explore more about the condition, how exercise can help to ease arthritis symptoms, and a few safety tips to keep in mind if you've been diagnosed with arthritis and are interested in hitting the pool.

What is arthritis?

Arthritis involves the swelling and tenderness of a joint, or of multiple joints. The most common symptoms of arthritis are stiffness, joint pain, and a decreased range of motion. Many people who experience the condition find that it gets worse as they get older.

Types of arthritis

There are several different types of arthritis, including:

• Gout: This common form of arthritis can affect anyone of any age. Gout is characterized by severe joint pain attacks, and most commonly affects the big toe.
• Osteoarthritis: Most people who have arthritis experience osteoarthritis. This condition occurs when the cartilage that usually protects the ends of the bones wears down over time.
• Psoriatic arthritis: This type of arthritis is associated with the skin condition psoriasis, and can cause joint inflammation and additional skin symptoms.
• Rheumatoid arthritis: This chronic autoimmune condition most commonly affects the wrists and fingers, causing painful, swollen, stiff joints.
• Ankylosing spondylitis: Causing inflammation in certain parts of the spine, ankylosing spondylitis can cause the formation of bony bridges between vertebrae.

Exercise and arthritis

Participating in frequent, healthy movement is one of the most effective ways to ease arthritis symptoms. While it may seem counterintuitive that more movement can help joint pain, regular exercise strengthens the muscles around the joints, which can lead to a reduction of symptoms over time.

Some types of exercise tend to be better for people with arthritis than others, says Dr. W. Zach Smith, Founder of HIDEF Physical Therapy.

"Swimming is great for arthritis in that it is a low-impact way to get moving," says Dr. Smith. "Motion is lotion for arthritis and being able to do something with less pain that gets the joints moving will help to circulate the lubrication in the joint (synovial fluid), which makes the joints feel good. I love to prescribe swimming for my patients with really painful ankles, knees, and hips."

Swimming can also help when it comes to achieving and maintaining a healthy weight. This can be helpful for people who are overweight or have obesity and are living with arthritis, as carrying excess weight can place additional strain on inflamed joints, exacerbating arthritis symptoms.

Arthritis can help to support symptom reduction for people with a variety of types of arthritis. For people with osteoarthritis, movement in water can help to slow the progression of the condition, as it can both improve joint mobility and build strength. People who have psoriatic arthritis often notice that their symptoms are triggered by stress, and swimming can help to reduce stress and lessen the frequency of symptom-heavy days. For people who experience gout, swimming can help to reduce the frequency of attacks by helping with weight management and supporting heart health.

Safety first: Tips to keep in mind when swimming with arthritis

It's important to prioritize your safety when you're exercising with arthritis. Talking to your doctor and/or personal trainer can help you understand when it's time to push yourself and when it's time to take it easy.

Follow these safety tips to stay safe while exercising with arthritis:

• Start slow. If you've been living with arthritis for a while, it's possible that you may have a lower level of fitness than you did in your earlier years. Take your time as you get to know your current fitness level, and err on the side of caution. Start with a few minutes of activity at a time. While it's normal to have some soreness when you start exercising, you should not notice a major increase in pain or other arthritis symptoms in the days following your workouts.
• Stay in safe swimming environments. It can take time to build up your endurance, so it's a good idea to start swimming in a pool with a lifeguard. If you build up your endurance so that you're able to tackle open-water swims, exercise caution, and consider heading to the beach or lake with a friend.
• Adaptation is key. You might find that exercise you once loved feels different, and that's OK. It can take some time to find the type of exercise that's the right fit for you. If you're unsure of how to proceed, talk with your doctor, personal trainer, or physical therapist for tips on workouts that can support your health.

We're here to help you through every stage of your fitness journey

No matter where you're at in your health journey, we're here to help. At Evidation, we can help put the health data you're already tracking to good use. When you download our free app, we'll ask you if you'd like to share any of the health data you're already tracking (like data from a wearable fitness tracker, for example). We'll use the data you choose to share to offer personalized, content-based insights that can help you take the right next steps in your health journey. Bonus: when you share your data with Evidation, you'll earn points that you can use for gift cards, charitable donations, or cash. Click here to learn more about Evidation and get started today.

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.