In 2021, it was estimated that nearly 20% of men were living with a mental illness. In the same year, 82% of men reported dealing with extreme stress, and 73% reported experiencing anxiety. If you're a man living with a mental health issue, you may feel like you're alone, but nothing could be further from the truth.

Men's health is often ignored due to stigma and societal conditioning. While the tides are slowly turning, many men still feel uncomfortable discussing mental health issues, reporting embarrassment and negative stigma as the reasons they're hesitant to reach out. While talking about mental health can take courage, it's essential that men in crisis seek help. In 2021, deaths by suicide were four times higher in males than in females.

Here, we'll explore the steps that you can take to protect your mental health, as well as how you can get the care you need if you're struggling.

An important note: if you're having thoughts about hurting yourself or someone else, or if you're dealing with a crisis or emergency, call or text 988 to connect with a mental health professional who can support you.

Recognizing the signs and symptoms of stress, depression, and anxiety

Sometimes, it can be hard to recognize the signs of mental health distress in men.

Physical symptoms may include:

• Fatigue
• Clenched jaw and/or grinding teeth
• Pounding heart and/or high blood pressure
• Indigestion, stomach cramps, constipation, diarrhea
• Unexplained weight changes
• Chest pain, pounding heart, and/or high blood pressure

Psychological symptoms may include:

• Decreased productivity
• Increased substance use
• Decreased anger control
• Changes in relationships
• Withdrawal
• Sadness and crying

The role of healthy habits in mental health management

Incorporating healthy behaviors into your day-to-day life can go a long way in supporting your mental health. If you've been feeling overwhelmed, or you've fallen off of using healthy habits to manage your stress levels, it can feel like a struggle to get back into the habits that help you feel your best. Thankfully, adding just one or two healthy habits to your daily routine can support your mental health.

Stress management techniques: mindfulness, meditation, and relaxation exercises

Taking just a few minutes each day to incorporate stress management techniques can help you keep your cool throughout the day, no matter what life brings your way. Paying attention to your surroundings can help you practice mindfulness. Simply put away your phone and take a few moments to notice what's happening in the world around you. Using meditation apps and other relaxation tools can also help you stay centered despite stressors that occur in your day.

Exercise and physical activity: boosting mood and reducing anxiety

Exercise can work wonders when it comes to stress relief. Using a tracker on your phone can be a great way to keep an eye on your physical health, and to notice how your stress levels shift depending on your activity. The positive effects of exercise aren't in your head—research shows that physical activity works to stimulate chemicals in your brain that reduce anxiety and promote relaxation.

Nutrition and diet: fueling the mind and body for mental wellness

When you eat in a way that fuels your body, you get the energy that's necessary to cope with difficult emotions, including stress, according to Harvard's T.H. Chan School of Public Health. Adding omega-3 fats (such as those found in seafood) and loading up on veggies can help to regulate your body's levels of cortisol (a stress hormone).

Sleep hygiene: the importance of quality sleep for mental health

Getting high-quality sleep can make a world of difference when it comes to mental health, but often, getting a good night of shut-eye is more easily said than done. Using a sleep tracking app can provide you with some insight on where you're starting with your sleep hygiene, and can inform your next steps when it comes to getting the rest you need.

Thankfully, there are some simple steps that you can take to increase the quality of your sleep:

• Wake up and go to bed at the same time each day
• Abstain from drinking alcohol for at least six hours before going to bed
• Stop drinking caffeinated beverages after noon
• Spend some time exercising each day, and don't exercise too close to bedtime if it makes it harder for you to sleep
• Keep your room around 65 degrees
• Use light-blocking curtains to make your room as dark as possible

Social connection and support systems: building strong relationships

Connecting with friends, family, and those in your community can help to bolster your mental health. Spending time with others doesn't just help your well-being in the moment—doing so can also help you to recover from anxiety, stress, and depression, according to the Centers for Disease Control.

Seeking professional help: therapy, counseling, and other resources

If you're struggling with stress, anxiety, depression, or another mental health issue, you aren't alone. While it can feel nerve-wracking to reach out for help, doing so can be a life-saving sign of strength. If you're not sure where to start, click here to take a look at Mental Health First Aid, where you'll be able to access screenings and learn more about treatment options. Working with a therapist, counselor, psychologist, or psychiatrist can help you learn the coping strategies necessary to manage stress, anxiety, and depression.

If you notice that a friend or a loved one is struggling with their mental health, don't hesitate to reach out to them and offer them support when necessary. Letting them know that you're on their side and there to help can turn the tides for someone who is in the throes of anxiety, depression, or extreme stress.

While prioritizing your mental health can take some practice, it's an important step in creating an overall sense of well-being. Taking steps to manage anxiety, depression, stress, and other mental health issues can help you fully enjoy your life, and incorporating healthy habits into your routine can support your efforts to improve your mental health. The Evidation app, with your permission, uses the health data you're already tracking to provide you with personalized insights and articles to help you make the most of every day. Click here to check out the app and learn more.

The warmth of the summer sun is just around the corner! From the feel of the ocean on your toes to the sound of little ones playing outside enjoying the warm weather, summer is a fantastic chance to reset and relax. At Evidation, we're here to help you feel your best, and that includes providing you with expert tips to help you stay safe and healthy this summer. Let's take a look at 10 ways you can boost your wellness in June, July, and August.

1. Sun safety: Tips for protecting your skin

Wearing sunscreen every day is a simple, effective way to protect both the health and the appearance of your skin. Even if you've already been applying SPF as a part of your normal skincare routine, be sure you're also following this expert advice to keep your skin healthy this summer.

• Get the SPF you need. For daily skincare, you'll want to choose sunscreen with an SPF of at least 30. If you're going to be spending time outdoors, you'll want to shoot for an SPF of at least 60.
• Use the correct amount. Most people don't use enough sunscreen, which can lessen your protection against the sun's rays. You'll need to use about an ounce of sunscreen to protect your arms, legs, face, and neck. An ounce of sunscreen is enough to completely cover your palm prior to application.
• Reapplication matters. Experts recommend that you reapply your sunscreen at least every two hours, especially if you're swimming or sweating. If you're only spending time indoors, however, reapplication may not be necessary.
• Take additional precautions. While sunscreen is a simple and effective way to protect your skin from the harmful effects of the sun, using additional sun protection is a smart move. Sunglasses, protective clothing, and wide-brimmed hats can all provide a physical barrier that can work to keep your skin safe.

2. Hydration: Staying cool and hydrated in the heat

Nothing beats a cold glass of water on a hot summer day, and your body will thank you every time you hydrate while you're spending time in the heat. This is especially important when you're exercising outdoors, or when you're spending time in extreme temperatures.

According to Sarah Adler, a performance dietitian with UCLA Health Sports Performance, about 60% of the body is made up of water, and it's super-important that we replenish water lost through sweat during the hot summer months. Adler says that proper hydration is necessary to support brain function, support mood, regulate body temperature, and to keep the digestive system running smoothly.

Not sure how much water you need to drink each day? We get it – there's plenty of conflicting information out there, and it can be hard to pinpoint your exact hydration needs. Adler recommends that people should drink between .5 and 1 ounce of water per pound of body weight each day, and people who are exercising or working in the summer heat should make the 1 ounce per pound guideline their hydration minimum.

"We may need more, we may need less," says Adler. While you should certainly drink when you're thirsty, this isn't always the most reliable indicator that you need to hydrate. For some people, thirst doesn't become apparent until the body has already become dehydrated. Adler says that noting the color of your urine can be a much more accurate way to assess your body's hydration needs – a light, pale yellow color can be a sign that your body is properly hydrated.

3. Healthy eating: Incorporating fresh fruits and vegetables

In addition to drinking plenty of water, enjoying hydrating foods can help you feel your best. Produce options loaded with water include lettuce, watermelon, strawberries, bell peppers, celery, and tomatoes.

Enjoying fresh summer produce isn't just great for keeping your body hydrated, however. Many fruits and veggies are in season during the summer months, allowing you to enjoy maximum flavor and maximum nutritional benefits.

While the exact fruits and vegetables that are in season during the summer vary depending on your location, common summer season produce includes:

• Apples
• Artichokes
• Avocados
• Bananas
• Beets
• Blueberries
• Broccoli
• Carrots
• Grapes
• Kiwi
• Lemons
• Limes
• Peas
• Strawberries

If you're able, summer can be a fantastic time to load your freezer up with produce. Freezing fruits and veggies in-season can give you a delicious treat to enjoy once the weather turns chilly in a few months.

4. Exercise: Fun and fitness in the sun

It feels great to get out and enjoy exercise in the summer, but it's important that you take precautions to stay safe in the heat. It can be easy to overdo it, and you may not notice signs of struggle until your body is already in the throes of a health issue.

Follow these tips from the American Heart Association in order to prioritize your safety while exercising in the summer:

• Consider your timing. If possible, you'll want to exercise in the morning or evening. Summer days tend to be the hottest between noon and 3 pm, so avoid exercising outdoors during these hours if you can.
• Drink water regularly, even if you don't feel thirsty. If you're hitting the road or the trails, bring water with you, or plan for water stops along your route. If you're exercising in especially hot temperatures, or you're going to be working out for more than an hour, you'll also need to replenish electrolytes (packing a banana can be a good idea to give your body what it needs in addition to water).
• Don't push it. We're all for encouraging you to go the extra mile, but if your body is telling you that something feels off, listen. It can take time to adapt to the heat (up to two weeks). If it's hotter than you're used to, you may not be able to work out as hard or for as long as normal. There's nothing wrong with this – take breaks, spend time in the shade, and call it quits early if necessary.

5. Allergy management: Coping with seasonal allergies

Sniffing, sneezing, watery eyes – seasonal allergies can make it tough to fully enjoy summer. When your body has an allergic response to environmental irritants, you may also feel tired and sluggish.

Thankfully, there are plenty of options to manage seasonal allergies that can help you enjoy all that the warm months have to offer. Over-the-counter options like saline rinses, eye drops, and antihistamine sprays may be all that you need to soothe occasional seasonal allergies.

If you find that your seasonal allergies are interfering with your daily life, it's a smart move to make an appointment with your primary care provider to discuss prescription options that can support your health.

In addition to medication, there are lifestyle modifications you can make to lessen the effect of seasonal allergies, including:

• Invest in an air purifier. No matter how clean you keep your home, it's impossible to keep it free of all allergens, especially those that you track in on your shoes and clothes. Running an air filter can help remove allergens from the air in your home, providing symptom relief.
• Shower after spending time outdoors. While it may not be practical to shower every time you leave the house, taking a shower when you notice your allergy symptoms are acting up can be helpful, as it physically removes pollen and other allergens from your hair and body.
• Check the pollen count. Taking a look at the pollen count in your area can help you decide whether it makes sense to spend more time indoors or outdoors. When you notice that the pollen count is especially high, you may want to take over-the-counter allergy medication proactively (if you're not already using a daily medication prescribed by your doctor).

6. Sleep hygiene: Tips for quality sleep during hot nights

It can be tough to get high-quality sleep when your area is in the midst of a heat wave. Thankfully, there are some tricks you can try to get the rest you need when the temperatures outside are sweltering.

• Hydrate early. Keeping your body hydrated can make it easier to sleep on a hot night, but it's important that you stop drinking water early enough that you won't be running to the bathroom all night. For most people, finishing up water an hour or two before bed works well.
• Skip the cocktails. The damage of booze in hot weather is twofold: alcohol dehydrates your body, and makes it more likely that you'll experience night sweats. On super-hot days and evenings, it's a good idea to forgo the booze in favor of a more hydrating beverage.
• Exercise early. Getting plenty of physical activity can make it easier for you to fall asleep. During a heat wave, however, it's a good idea to get your workout in early. Exercising too close to bedtime can make it difficult for your body to cool down. Getting your workout in as soon as you wake up – during the cooler hours of the morning – can be a good idea.

7. Mental health: Stress management and relaxation techniques

Summer is associated with kicking back and relaxing, but this doesn't mean that your self-care practices can take a backseat. For many, summer brings new and different schedules, increased family gatherings, and social obligations that can bring stress.

Setting boundaries can be key to protecting your mental health during the summer. Between kids' sports schedules, vacations, filling in for others at work, and social obligations, it can be tough to find time for yourself. Keep a calendar just like you do during other times of the year, and don't be afraid to say no when things begin to look too busy.

Immersing yourself in nature can also be helpful for relieving summer stress. According to Harvard Health, spending as little as 20 minutes in nature can lower stress levels. Enjoying a hike, swim, or yoga class outdoors can help your mind relax and reset, no matter how busy your schedule gets.

As always, don't be afraid to reach out for professional help if you're struggling. Talking with a counselor, therapist, or other licensed mental health professional can provide you with the support you need to feel your best.

8. Safety precautions: Preventing heat-related illnesses

While children, seniors, people who live with obesity, and people who are physically ill are at higher risk for heat-related illnesses, anyone can fall victim to heat stroke, heat exhaustion, and more. Taking precautions to keep yourself healthy in hot weather can help you rest assured that you and those you care about are enjoying the sun safely.

Important heat-related illness prevention tips include:

• Stay in air-conditioned areas when possible. Spending time in air conditioning can help your body get relief from the heat. If you don't have air conditioning in your home, spending time in a mall, community center, or public library can help.
• Slow down. When temperatures spike, move your workouts indoors, or schedule them for early in the morning or during the evening hours.
• Avoid hot foods: While burgers and corn are delicious straight off of the grill, eating hot foods and drinks can make it tough for your body to cool down. On especially hot days, opt for salads, smoothies, cold sandwiches, and other heat-free options.

9. Travel health: Staying healthy on summer vacations

There's not much that feels worse than getting sick on vacation, and taking some precautions to help you stay healthy when you're enjoying a getaway can be well worth the extra effort.

• Talking with your doctor before going on a long trip – especially if you're traveling overseas – is a smart move. Your physician will talk with you about any vaccines or medications you'll need to stay safe, and can discuss whether you should make an appointment to check in upon your return.
• Get rest. Traveling is taxing, and traveling to a different time zone can do a number on your well-being. Rest when you're feeling tired, and give yourself time to adjust to a different pace.
• Stay hydrated. We said it earlier, and we'll say it again – water matters. When you're traveling, drink plenty of water (and be sure to check whether you need to opt for bottled water if you're in a new location).

10. Use Evidation to track your health during summer

Tracking your health data can provide you with valuable insights into what your body needs, and at Evidation, we're here to help. With your permission, the Evidation app safely and privately uses the health data you're already gathering to provide you with the information you need to support your health. Bonus: with your OK, we're also able to use your health data to inform medical studies, allowing you to effortlessly contribute to a healthier world.

Evidation is built upon a foundation of privacy, and we adhere to an opt-in model. That means:

You control who sees your data—or doesn’t

You give consent every time there’s a request for your data

Get started with Evidation today

At Evidation, we're excited to partner with you to help you get the most out of your health data by providing personalized articles and insights that can help you feel your best. No matter where you're at on your health and fitness journey, we'll be by your side, every step of the way. Learn more about how Evidation works and download the app today.

Mosquitoes are pesky little creatures and the bane of everyone who enjoys outdoor living. Besides being annoying when we're cooking outside, taking a hike, or doing other activities, mosquitoes are a vector for several diseases. These include yellow fever, malaria, Zika, dengue, and West Nile virus.

A big part of outdoor safety is repelling mosquitoes. To control mosquitoes in and around your home, you'll have to take a multi-pronged approach. This begins with controlling their breeding sites, but we'll also share some other tips to keep you as mosquito-free as possible.

Eliminate standing water breeding sites

What's the best way to get rid of mosquitoes outside? The first step to preventing a mosquito infestation is to control the sites where they breed. Mosquito larvae develop in standing water. While ponds and containers can attract mosquitoes, the larvae can also thrive in small amounts of water, such as what would fit in a rain gutter or bottle cap.

Mosquitoes love to nest and rest in humid, dark areas. This includes not just standing water containers but also under patio furniture and even inside the garage or carport. If you regularly eliminate any standing water around your yard, you'll go a long way toward mosquito control. Be sure to check all of these areas:

• Used tires in the yard or garage
• Birdbaths
• Puddles
• Tree stumps
• Kiddie pools
• Trash cans
• Rain gutter extension pipes
• Fountains
• Uncovered rain barrels or cisterns

Containers that stay outside need to be emptied and scrubbed on a regular basis. The Centers for Disease Control (CDC) suggests doing this once a week. You can treat water features like ponds and fountains with a dissolvable disk available at home improvement stores or online. These disks are toxic for the larvae.

Install protective screens and netting

Barriers are one of the best ways to protect yourself and your family. Window screens or mosquito netting are an effective second line of defense after eliminating water breeding sites.

Window screens

To control mosquitoes inside your house, one important step is to make sure you have screens on any windows or doorways you like to open. Window screens can be fixed and attached to the outside of your windows, or you can install roll-up mosquito screens.

For windows and doors that are sometimes opened, use a fine mesh screen with openings too small for mosquitoes to enter. Also, consider screening on your porch or deck. You can choose a permanent solution if you live in a warm climate. However, options are also available for roll-down patio screens.

Traditionally, door screens are a separate door, but we mostly see this type of screen in older homes. If your doors don't have screens, you can opt for a net-like screen that allows people to walk through. This option is a solid mosquito repellent for doorways. Just keep in mind that mosquitoes can enter quickly.

Mosquito netting

Insect netting provides a protective barrier mesh. These nets are typically made of woven polyester. Most of us don't have an indoor mosquito problem. However, some climates struggle with this issue more than others. Mosquito infestation is especially common in warm, humid climates.

If indoor mosquitoes are a concern, try a mosquito net placed around beds. You can also find mosquito nets designed specifically for your needs. For instance, we see door nets, window nets, and bed nets.

Mosquito nets are useful for doorways without screens. Letting fresh air into the home in the spring and summer is an excellent self-care activity. If you have a sliding glass door without a screen, you don't have to forego the pleasure of opening your doors to let fresh air into your home. Find an appropriately sized window net and install it correctly to deter mosquitoes and other insects.

Mosquito netting is particularly useful when you're camping or spending a day outdoors. For example, a large mosquito net or tent net is ideal for draping or placing around a patio table.

Using mosquito repellents and insecticides

According to the CDC, anything with DEET is effective as a mosquito repellent. This chemical doesn't actually kill mosquitoes. Rather, it makes it hard for mosquitoes to smell humans.

While many people see DEET as a harsh chemical, both the CDC and the Environmental Protection Agency confirm that using DEET-based spray properly doesn't present a health concern to most people, including children.

Insecticides can be used in most of your outdoor areas. Using larvicides like capsules in water will eliminate mosquito larvae before they become adults. There are EPA-registered mosquito foggers and sprays formulated to spread toxins in outdoor areas.

Employing natural mosquito control methods

Plants

Mosquito infestation in yard areas is a huge problem. In addition to insecticides, there are several natural methods for controlling mosquitoes. To get rid of mosquitoes on porches or other outdoor gathering spots, placing specific plant varieties around your home's high-traffic outdoor areas can help. This might include putting plants around your deck or porch, in window boxes, and along your walkways. Mosquitoes tend to avoid areas where these plants are present:

• Feverfew
• Catnip
• Tulsi (also called holy basil)
• Citrosa (sometimes referred to as citronella plants)
• Lemon thyme
• Rosemary

Oils

A few naturally derived oils can be combined with water to make a natural mosquito repellant spray. These include camphor, peppermint, lemon eucalyptus oil, and citronella oils. Apply the oil and water mixture directly to your skin when going outside.

Specifically, a study conducted by the Journal of Insect Science found both lemon eucalyptus oil and DEET-based products perform well for repelling mosquitoes.

Bug zappers

Mosquito zappers—also called electrocutors—use carbon dioxide and heat to attract and kill harmful mosquitos. Another option is high-tech mosquito traps that use combinations of scent and heat to imitate human targets. This attracts the mosquitoes, and when they fly in, a vacuum built into the unit draws them into a special chamber where they're eliminated and trapped.

Conclusion

We can't allow mosquitoes and other insects to prevent us from enjoying our favorite outdoor summer activities. Proactive steps for protecting yourself and your family against mosquitoes will ensure you're ready to enjoy healthy outdoor living. From repellents such as DEET to natural oils and plants, there's a solution for everyone concerned about controlling mosquitoes around the home, yard, and beyond.

With Evidation, you can participate in health programs, along with receiving personalized content and tips for better health. Download the Evidation app today to learn more about how to track healthy habits.

While many people work to reduce the amount of belly fat they have because they don't like the effect it has on their appearance, the negative effect of excess belly fat goes beyond what we see in the mirror. Carrying excess body fat can have many serious health consequences.

If you have excess belly fat, there are plenty of options to help. Taking a holistic approach that incorporates both diet and lifestyle changes, as well as setting realistic goals can help you move toward becoming your healthiest self. Using your health data trackers (such as your smartwatch, fitness apps, nutrition apps, etc.) can help provide you with information that lets you know whether you're moving toward your goals. At Evidation, we're here to help! With your permission, we'll analyze your health data to provide you with personalized insights that can help you improve your overall wellness.

Here, we'll explore why belly fat is so dangerous and take a look at some of the options you have to make positive changes that can help reduce the amount of belly fat you're carrying.

Understanding belly fat: Causes and health implications

In order to understand why excess belly fat is so dangerous, it's important to understand the difference between visceral (belly) fat and subcutaneous fat, which lies just beneath the surface of the skin and can be easily pinched. Visceral fat settles deep in the body, surrounding both abdominal organs and the heart. The fat cells in this area secrete cytokines, chemicals that can cause endocrine and cardiovascular issues.

Excess subcutaneous fat poses far fewer health risks than excess visceral fat. Research shows that too much belly fat is associated with a higher likelihood of developing heart disease. People with higher levels of visceral fat are also more likely to develop asthma, dementia, and certain types of cancer.

The best way to understand the amount of belly fat you're carrying is to have a CT scan or MRI performed in a doctor's office, but there are simpler ways to understand whether you're at risk for conditions associated with excess visceral fat.

Some ways to understand whether you're likely to be carrying excess visceral fat include:

• Be aware of your body type. People who have "apple" body shapes (tend to carry most of their weight in their abdomen) are more likely to have excess visceral fat than people who are "pear" shaped (tend to carry their weight in their hips and thighs).
• Keep tabs. Measuring your belly regularly (at the level of your belly button – not at the smallest part of your waist) can help you understand whether you're carrying too much visceral fat. Generally, a waist measurement of more than 35 inches in women or 40 inches in men indicates that an unhealthy level of visceral fat may be present. If you have a large body size, it can be helpful to simply keep track of your waist measurement so that you can know whether your waist is getting larger over time.
• Use the height-to-waist ratio. Some medical professionals prefer using this method to gain insight into the amount of visceral fat a person is carrying. To calculate your height to waist ratio, take the circumference of your waist in inches and divide it by your height in inches. A healthy ratio is 0.5 or below in both men and women.

Dietary strategies for losing belly fat: Nutrition tips and meal planning

Visceral fat accumulates when we eat more calories than we burn. Creating a healthy nutrition plan is a smart first step to help you win the war against visceral fat.

Your breakfast can go a long way in helping you reduce belly fat. Some registered dietitian-recommended breakfast options that can help blast visceral fat include avocado toast topped with an egg, oatmeal with nuts and fruit, or a fruit salad packed with fiber-loaded produce like berries, bananas, and kiwi.

Enjoying a balanced lunch and dinner is also key in helping your body burn visceral fat. Being sure you're getting enough iron and plenty of fiber can help to slim your belly. Incorporating foods like pumpkin seeds, kidney beans, avocado, kale, beef, lamb, squash, and navy beans into your lunches and dinners can give your body the support it needs to burn away belly fat.

The effect of exercise on belly fat

Whether you're trying to lose belly fat or simply want to feel your best, regular exercise is an important part of a healthy lifestyle. When you exercise and stick to a nutrition plan that's right for your body, research shows that you can burn existing visceral fat or prevent it from growing in the first place. Both strength training and aerobic workouts can help to reduce belly fat.

An important note: while crunches, planks, and other abdominal workouts can strengthen your core muscles, it's not possible to spot-reduce fat. These exercises can be a healthy part of any exercise program, but hyper-focusing on abdominal exercises during your workout won't make you lose belly fat faster.

Stress management techniques: Addressing cortisol levels and its impact on belly fat

When our bodies experience stress, the adrenal glands release a hormone called cortisol. This is a part of your body's natural fight or flight response. Cortisol slows down certain body processes, so you can focus all of your energy on responding to the threat at hand.

Cortisol is helpful in the short-term, but constant cortisol release due to prolonged stress can have negative health effects, including an increase in blood pressure and visceral fat. Today's high-pressure, ever-changing world can make it tough to slow the release of cortisol.

Stress management is a key part of any healthy lifestyle, and it can be especially important if you're working to reduce the amount of visceral fat in your body. When you practice stress management strategies, you can support your body's ability to reduce cortisol levels, which may help you lose dangerous visceral fat.

Helpful stress management tools can include:

• Yoga
• Meditation
• Exercise
• Spending time with a pet, friends, or family
• Journaling
• Mindfulness activities (like grounding)

If you're struggling to manage stress on your own, it's important to reach out to a counselor or therapist. Doing so is not a sign of weakness–it's a sign of strength and power to ask for help to feel your best.

Importance of sleep for fat loss: Tips for optimizing sleep quality

Researchers are still working to fully understand the connection between sleep and weight. Research has shown that in recent years, Americans have gotten less high-quality sleep. During the same years, Americans tended to report higher body weights, leading researchers to want to know more about the connection between sleep and weight.

Research suggests that people who get the right amount of high-quality sleep are more likely to have a healthy body weight than those who do not get high-quality sleep. While this relationship is still being studied, some research shows that a lack of sleep is linked to an increase in ghrelin (a brain chemical that causes the body to experience the feeling of hunger) and a decrease in leptin (a brain chemical that causes the body to experience the feeling of being full).

There are several simple steps you can take to make it easier for you to get the rest that you need, including:

• Set a bedtime routine and stick to it. Going to bed and waking up at about the same time can help fight fatigue.
• Put screens away. An hour or two before it's time to bed, shift away from TV, computers, and your phone. Take the time to unwind, read a book, enjoy hobbies, or spend time with family instead of staring at a screen.
• Exercise. Physical activity can help you fall asleep more easily and provide you with high-quality rest. You may need to think about working out earlier in the day if exercise in the evening gives you an energy boost.
• Stay away from alcohol. While it may be easy to fall asleep after a drink or two, you likely won't get the rest that you need to feel your best. In the event that you do have a drink in the evening, be sure to drink at least an equal amount of water to keep your body hydrated as you rest.

Role of hydration in reducing belly fat: Hydration tips and its effect on metabolism

Drinking water can help your body burn fat in several ways. Research shows that getting enough water can boost the metabolism by stimulating thermogenesis–the process by which the body produces heat. When you drink water, your body has to use energy to warm the water to your body temperature. That being said, this effect isn't likely to make a big difference when it comes to the number you see on the scale, but there are several other reasons why getting enough water can help you reduce fat and achieve a healthy weight.

Staying hydrated boosts the impact of exercise. When your body is dehydrated, our muscle cells break down, making workouts less effective. Drinking enough water also makes it easier for your body to release heat through sweat, allowing you to feel more comfortable during your workouts.

The general rule of thumb to follow when it comes to hydration is to drink half of your body weight in ounces each day, and more if you're working out, spending time in hot weather, or are pregnant or breastfeeding. It can be tough to keep track of how much you're drinking each day. Using a tracker on your phone or smart watch can help you be sure you're getting the water that you need. When you sync your tracker with Evidation, we'll be able to provide you with tips and tricks to ensure that you're meeting your daily health goals.

Tracking fat loss progress with Evidation: Utilizing the app's features for monitoring changes in body composition

When you're working toward weight loss, it can be motivating to see that your hard work is paying off. While we can't help you track your exact loss of belly fat, we can help you track things like sleep patterns, exercise, and mood so you can get a holistic picture of your health and how it relates to your weight loss journey. As we analyze your progress, we'll be able to offer personalized articles, tips, and insights that can help you take the steps necessary to continue moving in the right direction.

Incorporating lifestyle changes: Sustainable habits for long-term fat loss success

It can be hard to figure out how to make habits stand the test of time. Developing strategies to keep you on track even after motivation and willpower begin to fade can help you maintain the habits that effectively help you burn belly fat.

Some tips to help your habits stand strong over time include:

• Be realistic. Your habits should be achievable. Choosing habits that offer some flexibility (for example, working out four days each week instead of committing to spending two hours in the gym every day, no matter what) can help you stay on track, even when life gets in the way.
• Get your family on board. If you're concerned about how belly fat is affecting your health, talk with your family about the lifestyle changes that you want to make to feel your best. Their support can help you stay on track, and they may even be inspired by your influence and start their own health journey.
• Make appointments with yourself. You wouldn't cancel an important appointment with your doctor, and it's important that you treat yourself with the same respect. Scheduling time to exercise, meal prep, cook, and de-stress can help you remember to make your well-being a priority.

Evidation: Here to support every step of your wellness journey

At Evidation, we're here to help you move toward your healthiest, happiest life. If you're searching for the best way to lose belly fat, we're glad that you found us, and we're excited to provide you with the insights and information you need to move forward in your health journey. Learn more about how Evidation works here, and download the app today–we're excited for you!

If your healthcare provider has notified you that you have high blood pressure, or you've taken several self-readings with a blood pressure above the ideal pressure of 120/80 mm Hg, you may begin to realize that some health issues--such as headaches--may be influenced by your blood pressure.

Here, we'll demystify high blood pressure, explore the connection between high blood pressure and headaches, and discuss what you can do to relieve blood pressure related headaches.

Understanding high blood pressure

Also known as hypertension, high blood pressure means that the force of the blood being pushed against the walls of your arteries is too high. High blood pressure means that your heart is working unusually hard to pump blood throughout your body.

The American College of Cardiology offers four distinct categories for blood pressure readings:

• Normal: Normal blood pressure is 120/80 mm HG (or lower).
• Elevated: In this category, the top number can reach up to 129 mm Hg while the bottom number is 80 mm Hg or less.
• Stage 1 hypertension: The first stage of high blood pressure is classified as a top number between 130 and 139 mm Hg and a bottom number between 80 and 89 mm Hg.
• Stage 2 hypertension: The second stage of hypertension is classified as a top number of 140 mm Hg or above, and a bottom number of 80 mm Hg or above.

There are many risk factors that can contribute to a person's development of high blood pressure, including:

• Age (men develop high blood pressure earlier in life, while women typically develop the condition after age 65)
• Race/ethnicity (Black people are more susceptible to high blood pressure than people of other races)
• Family history
• Sedentary lifestyle
• Smoking
• Eating too much salt
• Being obese or overweight
• A high-stress lifestyle
• Pregnancy
• Drinking too much alcohol

Hypertension and headaches: What's the connection?

Research shows that people who have mild to moderate hypertension are not more likely to experience headaches than people who have healthy blood pressure. People who have high blood pressure, however, may experience headaches related to hypertension. Headaches that are related directly to high blood pressure are known as primary headaches. Secondary headaches, however, are related to other conditions that also cause blood pressure to spike. Conditions that can cause high blood pressure and headaches include pre-eclampsia, eclampsia, hypertensive encephalopathy, and pheochromocytoma.

If you're aware that you have high blood pressure, and you experience a severe headache, unlike any headache or migraine pain you've ever had before, it's important that you go straight to the emergency room. You may be experiencing a hypertensive emergency. In addition to an extremely severe headache, you may experience dizziness, an altered mental status, shortness of breath, vomiting, chest pain, and/or changes in your vision.

Managing high blood pressure

If you have high blood pressure and are experiencing headaches, it's important that you work closely with your healthcare provider to ensure that you're not suffering from a secondary condition. Here, we'll take a look at the steps that you can take to alleviate high blood pressure that is not caused by another health issue.

Quit smoking

There are many reasons to quit smoking, and lowering your blood pressure is one of them. Smoking makes your heart work harder, and quitting can help improve your overall health, including lowering your blood pressure.

Lifestyle changes

There are many lifestyle changes that you can make to lower your blood pressure. For many people, blood pressure is positively correlated with weight gain. Typically, blood pressure can be expected to go down about 1 mm Hg for every 2.2 pounds of body weight lost.

Talking with your doctor, a registered dietitian, or a licensed personal trainer can help you learn what weight goal is healthiest for your body. Eating a balanced diet, exercising regularly (more on that in a moment!), and maintaining a waist measurement of less than 35 inches for women or 40 inches for men can all help to keep your blood pressure down.

Stress management

Stress is an unavoidable part of life, but chronic stress can take a serious toll on your health. While more research is needed to understand exactly how stress levels affect blood pressure, taking steps to lower stress can benefit your health in many ways.

Some tips to lower your daily stress levels include:

• Take control of your to-do list. Learning how to say no to others and being realistic about the number of tasks you can handle can help you prioritize your health.
• Chat with a licensed therapist. There's nothing wrong with asking for help, and talking with a licensed professional about mental health can help you develop personalized coping strategies that can help you feel your best.
• Prioritize self-care. Taking time for yourself to exercise, meditate, and spend time with loved ones can all help you lower your stress levels.

Prioritize rest

Getting high quality sleep can contribute to lower blood pressure. If you have trouble falling or staying asleep, it's important to talk with your doctor to rule out underlying conditions. Generally, going to bed and waking up at the same time each night can help you get the most out of sleep. Avoiding caffeine in the afternoon and evening can help you improve your sleep quality as well.

Dietary changes

Making small changes to your diet can go a long way when it comes to achieving healthy blood pressure. Steps that you can take to lower your blood pressure include:

• Limit salt in your diet. Cook at home more often, and don't add salt to your food when you cook.
• Enjoy foods lower in saturated fat and cholesterol.
• Increase the amount of whole grains, vegetables, and fruit in your diet.
• Drink plenty of water throughout the day.

Talk with your doctor

In some cases, medications are necessary to keep you safe while you implement lifestyle changes that can help you lower your blood pressure. Talk with your doctor about the best path forward after you've been diagnosed with high blood pressure.

Start tracking your health with Evidation today.

If you're ready to take control of your health, our team is here to support you! With Evidation, you'll be able to get insights and support that you need to achieve your health goals. Download the app today to start getting rewarded for treating your body right.

Even as children, boys who have ADHD are more likely to get a diagnosis than girls who have ADHD. 13% of boys with ADHD receive a childhood diagnosis, compared to just 6% of girls. This problem persists into adulthood. Many of the commonly known signs of ADHD--such as hyperactive behavior--tend to be more prevalent in boys.

Here, we'll take a look at how to get diagnosed with ADHD as a woman, with tips including how to choose the right professional and how to recognize whether you're showing signs of ADHD.

Barriers to diagnosis

As we mentioned, many women with ADHD struggle to get diagnosed with the condition. Boys are three times as likely to be diagnosed with ADHD than girls. Even in childhood, it takes longer for the girls who do get diagnosed to get the help they need, as the average age of ADHD diagnosis for girls is around 12 (most boys are diagnosed around the age of 7).

Often, professionals and patients alike think of a person with ADHD as a young boy who struggles to sit still. While this is one way the condition can be expressed, girls and women often show different symptoms. People with ADHD may show symptoms of inattention, hyperactivity, or both. Girls are most likely to have inattentive-type ADHD, which is often dismissed as a tendency to daydream. Since the girls who have this type of behavior are often thought of as underachievers, their condition often goes unnoticed until they reach adulthood and begin to seek out help for their ADHD symptoms.

Recognizing ADHD symptoms in women

Many adult women who have ADHD do not get an accurate diagnosis until their 30s or 40s. Typically, these women have been experiencing the symptoms of ADHD throughout their entire lives. In childhood, many of these symptoms are missed by teachers and other care professionals, as they aren't typically as obvious as ADHD symptoms in boys.

ADHD can be experienced differently, and your symptoms may ebb and flow depending on your stress levels, medication, life circumstances, and more.

Common signs of ADHD in adult women include:

• Money management problems
• Time management problems
• A constant struggle to stay organized
• Feeling overwhelmed often
• Chronic overeating
• Chronic lack of sleep
• Problems with alcohol consumption

Many women who are diagnosed with ADHD as adults have a history of anxiety and depression, and studies indicate that these conditions tend to occur together with ADHD. If you have a family member who has been diagnosed with ADHD, it's more likely that you'll develop the condition. 

Many women who have ADHD find that they notice their symptoms more easily when a friend or family member is diagnosed with the condition and their symptoms begin to dissipate with therapy and medication.

Choosing the right professional

If you're showing symptoms of ADHD, it's important to choose a mental health professional who is well-versed in the condition and how it affects adult women. Your regular doctor may be able to diagnose your condition, or you may need a referral to a mental health provider who specializes in ADHD.

Treatment options after diagnosis

Getting a diagnosis of ADHD can feel like a relief for many adult women, as you have a renewed sense of hope for feeling like your healthiest, happiest self. While there is no cure for ADHD, treatment can help you manage your symptoms. It can take some time to find the right combination of medication, therapy, and lifestyle changes that help you manage your symptoms. It's important that you work closely with your healthcare provider to determine what types of treatment are the best fit for managing your ADHD.

In children, most medical professionals recommend trying therapy to learn ADHD coping skills before moving to medication. This isn't the case for adults. While therapy can be helpful, your care provider will likely prescribe medication along with therapy.

Medications prescribed for ADHD fall into the category of psychostimulants. These medications work to help control your attention, focus, and behavior symptoms associated with ADHD.

The two most common ADHD medications are methylphenidate (brand names include Concerta, Daytrana, Focalin, Focalin XR, and Metadate) and amphetamines (brand names include Adderall and Vyvanse). As mentioned, it may take some time for your doctor to find the right medication and dosage that works to control your symptoms.

It's likely that your doctor will give you a low dose of a new medication. Over the course of about a week, you'll keep track of your symptoms to see whether the medication works well for you. Your doctor will work with you to determine which medication is the best fit. They'll also consider any other health conditions that you have to ensure that the medication prescribed for you is safe and effective.

Lifestyle strategies for managing ADHD

While medication is the first line of defense for adult women who are diagnosed with ADHD, your doctor may also encourage you to try therapy and other lifestyle changes that can help you learn how to manage your symptoms. Many adult women who have ADHD have success with life coaching. Working with a life coach certified to help adult women with ADHD can teach you valuable strategies for boosting your self-esteem, improving your time management, and developing coping skills for dealing with your ADHD symptoms.

In addition to working with a licensed therapist or life coach for adult women with ADHD, you may find success with using other stress management techniques, including yoga, exercise, meditation, and spending time outdoors.

Using other types of coaching and counseling services related to your unique life situations can also be helpful. Women with ADHD who are mothers may benefit from working with a parenting coach who can help you learn how to manage busy schedules, behavioral issues, and other issues that come along with parenting. If you find that you're having trouble reaching your potential in your career, working with a licensed career counselor who is well-versed in the needs of professionals with ADHD can help you develop your strengths and work on opportunities for improvement.

Evidation: Taking your health to the next level

If you're a woman living with ADHD, it can be helpful to have tracking tools in place that help you make the most of your health data. At Evidation, we've got you covered. Download the Evidation app today and get started with making your health data work for you.

According to the American Cancer Society, there were 1,918,030 new cancer cases and 609,360 cancer-related deaths in 2022. The vast majority of people in the United States have been affected by cancer, whether through their own diagnosis or that of a loved one.

Thankfully, cancer research grows every day, and scientists around the world are working to find a cure. In the meantime, taking preventive measures to lessen the likelihood of developing the disease is a smart place to start.

February is National Cancer Prevention Month, and it's the perfect time to learn about the preventive measures you can take to support your health. Whether you've recently been diagnosed with a medical condition and are interested in taking steps to boost your health, or you're generally healthy and simply want to make sure you're doing all you can to prevent cancer, we've got you covered.

Taking steps to prevent cancer will benefit your overall health and well-being. Let's take a look at some of the steps you can take to lessen the likelihood of developing cancer.

Understanding cancer risk factors

In order to take action against cancer, it's important to evaluate your risk. Some risk factors are genetic and therefore unavoidable, but other risk factors can be avoided with lifestyle changes.

Non-genetic factors that are associated with increased cancer risk include:

• Smoking: Smoking has long been known to cause cancer, as it causes damage to almost every part of the body. Smoking has been proven to cause lung, colon, cervical, rectal, bladder, liver, pancreatic, kidney, throat, oral, larynx, and esophageal cancers. Vaping is not a safe alternative, as e-cigarettes are not regulated and typically contain substances (including nicotine) that are known to cause cancer.
• Exposure to ultraviolet radiation: Most skin cancers are caused by exposure to ultraviolet light, either from the sun or from tanning beds. Getting a sunburn increases the risk of developing skin cancer. It's important to regularly apply SPF when you're outside, and to try to stay out of the sun from 11 am until 3 pm in spring, summer, and early fall.
• Viral, bacterial, and parasitic infections: There are several types of infections that are associated with cancer, including human papilloma virus (HPV), hepatitis B and C, and Helicobacter pylori (H. pylori). Vaccination against HPV and hepatitis are important to lower the risk of these conditions. H. pylori causes stomach ulcers that can increase the risk of stomach cancer. Human immunodeficiency virus, or HIV can also increase the risk of certain infections.

Healthy habits for cancer prevention

Thankfully, there are steps that you can take to help lower your cancer risk, including:

• If you smoke, quit. If you're not sure how to quit or are having a hard time, talk with your doctor for help.
• Cut down on alcohol, or stop drinking it.
• Maintain a healthy weight and try to get at least two and a half hours of physical activity per week.
• Stay out of strong sunlight, and don't use tanning beds.
• Get vaccinated against preventable diseases that are more likely to cause cancer, including HPV and hepatitis.
• See your doctor regularly for check-ups and recommended screenings

We get it--going to the doctor can be nerve-wracking, especially if you're worried about an aspect of your health. Doing so, however, can be life-saving. Getting yearly check-ups from your primary care provider allows your doctor to form a baseline for your health, making it easier to notice when something has gone wrong.

Your care provider will talk with you about when you'll need to be screened for certain types of cancer. If you have a family history of certain types of cancer, your doctor may recommend that you get screened sooner than called for by general guidelines.

In addition to providing physical screenings for health issues, your doctor can also talk with you about preventive measures you can take against cancer and other conditions, hazards in your workplace that could contribute to disease, and more.

If you feel like something is off with your health, or you've noticed changes in your health that you can't explain, you don't need to wait until your next yearly physical to get help. Knowledge is power, and it's only possible to fight a health condition once you know it exists. Reach out to your doctor and schedule an appointment to take control of your health.

Nutritional strategies for cancer prevention

What you choose to eat can make a major difference when it comes to lowering your cancer risk.

According to the Harvard Public School of Health, some simple steps you can take to prevent cancer include:

• Limit red meat, such as beef and lamb.
• Cut down on or eliminate processed meat, like hot dogs. Recent research showed that the risk of colorectal cancer increased by 12% for every 100g/day of red meat intake and increased by 16% for every 50g/day of processed meat intake.
• Eat plenty of whole, unprocessed grains, fruits, vegetables, and legumes. These foods have high amounts of dietary fiber. Research suggests eating foods high in fiber can protect against colorectal cancer.
• Limit fast food--aim to cook at home instead. Research shows that it's likely that people who get a high percentage of their total calories from fast foods may have an increased risk of cancer.
• Follow a nutrition plan that helps you maintain a healthy weight--sustainably. People who are overweight or have obesity are at a higher risk for some types of cancers.

Doing our part: Research at Evidation

At Evidation, we're working to contribute to medical research responsibly using data to move medicine forward. We know that cancer and other diseases are devastating, and we want to contribute to a healthier world. Every time a member of Evidation consents to share their health data with us for research purposes, we're able to use that information to make a difference.

Our recent contributions to research include:

• From in-person trials to DCTs and back again: Why has implementation of remote trials been so challenging?
• Sarcoma -- The Forgotten Cancer
• Psychosocial functioning among caregivers of childhood cancer survivors following treatment completion

Evidation: Using health data for good.

At Evidation, we believe in putting you in the driver's seat of your health. Your health data allows you to earn rewards, get personalized content--including articles and health tips--catered to your needs based on your health patterns, and participate in health research, potentially helping people around the globe. Download the app today so we can begin a partnership that works toward a healthier you--and a healthier world.

If you've ever had a migraine, you understand that the pain associated with the condition can be incapacitating. Thankfully, there are options that may help you ease a migraine at home. Here, we'll take a look at options you can try to get quick relief from migraines.

Understanding migraines

Migraines are not fully understood, but researchers have several theories on why the condition occurs. Current migraine researchers believe that certain chemicals and hormones, including estrogen and serotonin, contribute to migraine pain. Today's migraine theories suggest that waves of brain activity trigger chemicals (like serotonin and estrogen) to narrow the blood vessels. This narrowing of blood vessels may result in migraines.

Serotonin-based migraines can occur for both men and women, while estrogen-based migraines only occur in women. 

A migraine with aura is known as a complicated migraine, while a migraine without aura is known as a common migraine.

Symptoms of common migraines include:

• A drilling or throbbing headache that lasts between four and 72 hours
• Pain that begins on one side of the head and spreads to the other side
• Nausea
• Sweating
• Mood changes
• Speech changes
• Sensitivity to light and sound

About 20% of people who experience migraines have a migraine aura that happens before the pain begins. A migraine aura is often confused for a stroke. The condition can last for up to an hour, and may cause a number of symptoms, including:

• Blind spots in vision
• Seeing bright flashing lights, sparkles, or wavy lines
• Tingling skin
• Changes in speech
• Tinnitus (ringing in the ears)
• Temporary vision loss
• Changes in sensory perception, especially in smell and taste

Some people experience a condition called silent migraine. When a silent migraine occurs, a person may only experience the debilitating effects of a migraine aura, such as visual, language, sensory, and/or speech disruption. While less painful than a standard migraine, silent migraines can still be debilitating. Silent migraines typically last less than an hour.

Some people also experience a postdromal phase of migraines. This phase occurs after the headache has subsided. People who experience a postdromal migraine phase may feel fatigued, mentally foggy, and experience aches throughout the body. This phase typically lasts for about six hours following the end of a migraine.

Migraines can be extremely painful, and can make it impossible for you to move through your daily activities. Thankfully, there are some home remedies you can try to alleviate your pain and help your migraine symptoms subside.

An important note: While most migraines will go away on their own with home treatment, this isn't always the case. If you or a loved one experience a severe and sudden headache, a headache that you would describe as the worst of your life, a fever with a stiff neck, signs of dehydration, visual changes that are not related to a migraine aura, seizures, or you've recently experienced a head injury, it's important to go to the emergency room. It's also important to seek emergency medical care if your migraine has lasted for more than 72 hours.

5 tips for instant migraine relief

Try these simple at-home remedies to get the relief you need when you feel a migraine coming on.

Use a cold pack

Placing a cold pack on your head can help reduce migraine pain. The application of a cold pack provides you with a mild numbing effect, which can make it easier to feel comfortable. Applying a cold pack can also help decrease swelling, which can help to relieve pain.

Turn the lights down

A 2017 study by Harvard Medical School showed a pathway that connects the eyes to the brain's areas of heightened activity during a migraine. Light can make this pain worse, as it can activate the areas of the brain that are already working overtime. Relaxing in a dark, quiet room can help minimize stimulation to the brain, providing you with pain relief. If you need to be out and about (to make it to a doctor's appointment for treatment, for example), it's important that you don't drive, and that you wear sunglasses to protect your eyes.

Use a heat pack

Sometimes, heat can help with migraine pain, especially if your migraine has been triggered by stress or muscle tension. It can take some time to discover whether hot or cold therapy is a better fit for alleviating pain. Placing the heat pack on tense areas of your body near your head--such as your neck, upper back, or shoulders--may help your muscles relax and allow your migraine symptoms to dissipate.

Hydrate

Dehydration can trigger migraines. Many people who suffer from migraines find that drinking plenty of water can help lessen the number of migraines they get, as well as lessen the pain they feel during a migraine. In addition to drinking water, you may want to try drinking an electrolyte solution that can help your body rehydrate faster. If you're experiencing severe dehydration, you may need to head to the emergency room to get IV fluids.

Essential oils

Essential oils are plant-based liquids that are highly concentrated and give off a strong scent. Some people who deal with migraines find that diffusing essential oils or applying them topically using a carrier oil can help to provide migraine headache relief. There are several essential oils that are known for helping with migraine headaches, including peppermint, rosemary, lavender, and chamomile. Less is more when it comes to essential oils--start with just a few drops, as the smell of oils can be quite strong.

If you get migraines frequently, it's smart to talk with your doctor about solutions that can help you experience the condition less frequently.

Evidation: Here to help you feel your best

It takes work to feel your best--and we're here to help. The Evidation app provides you with suggestions and guidelines to help you feel your best. Download the app today and start making your health data work for you.

There's no way around it: asthma is complicated. If you’re at risk for asthma, or you've been diagnosed with the disease, it makes sense that you're interested in learning more about how to prevent the breathing difficulties associated with the condition. Many parents who experienced asthma as children are also curious about the steps they can take to stop their children from developing the disease, or from experiencing severe symptoms if they've already shown signs of asthma.

Here, we'll take a look at everything you need to know about preventing asthma, including triggers that can cause asthma to develop, how nutrition, exercise, and stress management can help to prevent or temper asthma symptoms, and how to set up an action plan in the event that you experience asthma.

Understanding asthma

Asthma is a chronic disease, meaning it is a long-term condition. People with asthma experience problems with the airways in their lungs. The airways in the lungs are comprised of small tubes that work to carry air into and out of the body.

When a person develops asthma, these tubes can become inflamed and/or narrowed, making it difficult for your body to get the oxygen that it needs to thrive.

If you, your child, or another family member are concerned about developing asthma, it's important to understand how the disease can develop. While the exact cause of asthma has yet to be discovered, research supports the idea that a combination of genetic and environmental factors contribute to the development of the condition.

Some people who have asthma experience issues with their breathing daily, and may need to rely on daily preventative and acute prescription medications in order to maintain healthy oxygen levels. Others may only experience asthma symptoms occasionally (such as when they're sick or when they're exercising), and may be able to rely on acute medication only. Those who experience mild asthma may be able to manage the condition by identifying triggers and making lifestyle changes that help to keep their symptoms at bay.

Asthma can present in a variety of ways. Some of the most common symptoms of asthma include:

• Wheezing (a high-pitched squeaking sound) when breathing, especially when exhaling
• Shortness of breath that doesn't have a clear cause, or shortness of breath after activity that doesn't resolve in a reasonable amount of time
• A feeling of tightness or pain in the chest
• Difficulty breathing while experiencing a respiratory virus (like the flu)

An important note: if you're experiencing an asthma attack, it's important that you seek emergency medical care right away. Left untreated, severe asthma attacks can be fatal.

Thankfully, there are several steps you can take to make it less likely that you’ll experience asthma symptoms. Over time, asthma can go into remission, allowing you to experience a symptom-free life. Here, we'll take a look at what you can do to lower or eliminate your asthma symptoms.

Identifying asthma triggers

One of the first steps necessary toward controlling asthma symptoms is identifying the factors that cause you to have trouble breathing. These symptoms can vary from person to person. Keeping a journal of your symptoms and factors that may be exacerbating your asthma can help you pinpoint your triggers.

Common asthma triggers include:

• Air pollution: If you spend a significant amount of time in an area with poor air quality, you may experience a flare-up. Seasonal wildfires can create a sudden downturn in air quality that may cause an increase in symptoms.
• Allergies: Seasonal allergies, as well as pet allergies, are a common asthma trigger. People with severe asthma may find that even visiting a home with pets can cause their symptoms to worsen.
• Exercise: Working out can be a double-edged sword for people with asthma, as the increased breathing rate that comes with exercise can exacerbate symptoms. Moderate exercise helps overall asthma symptoms to decrease over time, however, and it's key for long-term health (more on that in a bit).
• Cold air: Many people who have asthma find that exposure to very cold air (such as going from a warm house to freezing outdoor temperatures) causes their symptoms to flare.
• Illness: Respiratory viruses and sinusitis are common triggers for asthma symptoms. If you have asthma and your symptoms are exacerbated by illness, it's a good idea to talk with your doctor when you feel like you're getting sick, so you can make adjustments to your asthma action plan if necessary.

Maintaining a healthy environment

Keeping your environment as clean as possible can help to decrease triggers that may exist in your home or workplace. Dust mites, pests, and smoke can all trigger asthma.

Some simple steps you can take to support your respiratory health in your environment include:

• Stay away from smoke. If someone in your household smokes, it's important that they do so outside. The residual irritants on their skin, hair, and clothes can be especially triggering, and encouraging them to quit can be a valuable conversation that can benefit you both.
• Control pests. Bugs, mice, and other pests can leave behind dander and waste that can trigger asthma for many people. Keep your kitchen as clean as possible, and make sure you put away food and wash dishes immediately. It's also important to get rid of clutter, clean spills immediately, and to keep food in airtight containers.
• Ask a family member or friend to vacuum. If possible, it's a good idea to have someone else in the house vacuum for you. While regular vacuuming can help keep dust at bay, the process may irritate your asthma. If your budget permits, purchasing an automatic vacuum that can run while you're away from home may be a good idea if you don't have someone in your household who can vacuum for you.
• Wash your bedding regularly. No matter how clean you keep your home, dust mites will take up residence in your bedding. Washing your pillow and bedding weekly in hot water kills them, and can help to lessen your nighttime asthma symptoms.
• Run a dehumidifier. Dust mites thrive in humid environments. Keeping your home between 30% and 50% humidity can help to lower their numbers and lessen the effect they have on your asthma.

Nutrition and asthma prevention

Many people find that making changes to their nutrition plan helps to alleviate some or all of their asthma symptoms. Let's explore the steps you can take to ensure that your nutrition plan is helping--not hurting--your efforts to reduce or eliminate asthma symptoms.

Increasing your vitamin D levels may prevent asthma symptoms. Research shows a link between low vitamin D levels and asthma attacks. Increasing your intake of orange juice, eggs, salmon, and fortified milk can all help you increase your vitamin D levels.

Boosting your vitamin E intake can also help to reduce symptoms, as the vitamin contains tocopherol, a compound that can help to reduce asthma symptoms. You can boost your body's levels of vitamin E by enjoying hazelnuts, almonds, raw seeds, mustard greens, kale, broccoli, and Swiss chard.

It's also smart to know what foods to avoid in order to prevent an increase in asthma symptoms. Avoiding sulfites (found in pickled food, alcohol, maraschino cherries, shrimp, dried fruit, and bottled lemon and lime juice) can help. It's also a good idea to avoid foods that make you feel bloated or gassy, as this can make it feel harder to breathe. Pay attention to how you feel after drinking coffee or tea as well--both contain salicylates, a naturally-occurring chemical that can increase asthma symptoms in some people.

Incorporating physical activity

Many people who have asthma understandably feel nervous about exercise. That being said, healthy movement is an important part of a healthy lifestyle. Your asthma action plan can help you get the activity you need while keeping your asthma symptoms at bay.

Some tips for exercising with asthma include:

• If it's a part of your asthma action plan, take your acute relief medication (such as an albuterol inhaler) within 15 minutes of beginning to warm up. Take your time warming up before beginning to exercise. If you notice that your warm-up is triggering symptoms, utilize your asthma action plan and consider taking it easy for the day.
• Pay attention to your asthma symptoms while you're exercising. If you're developing symptoms, stop exercising, take your acute relief medication, and wait for your symptoms to resolve. If you experience symptoms again after you return to your workout, it's recommended that you stop exercising for the day.
• Don't exercise when you're in the middle of an asthma flare-up. Controlling your symptoms is an important part of setting yourself up for success with exercise.
• Keep paying attention to your symptoms after you cool down. Many people experience flares after their workout is finished as their breathing begins to return to normal. Take your acute relief medication after exercising if necessary.

Stress management and asthma

An increased respiration rate is a common response to stress, but for people with asthma, stress can set off a cascade of asthma symptoms that can be difficult to stop. Many people who have asthma experience additional stress when they feel their symptoms begin to flare, creating a pile-on effect on the original stressor.

There's no way to avoid stress, unfortunately. That being said, changing your approach to stress management can be an important part of your asthma action plan.

If you're experiencing acute or chronic stress that's increasing your asthma symptoms, it can be helpful to talk with a therapist or other trained professional who can help you examine your thoughts and develop new thinking patterns that can reduce stress.

Taking time to reset throughout the day with meditation and exercise can help. If you're experiencing a flare up and don't feel comfortable exercising, moving through a gentle stretching video (like this one) can provide a chance to reset without triggering additional symptoms. Getting plenty of high-quality sleep can also reduce day to day stress, as can limiting sugar, alcohol, and caffeine.

Creating an asthma action plan

If you've been diagnosed with asthma, or you're experiencing asthma symptoms, it's important that you talk with your healthcare provider about developing an asthma action plan, which will include signs that indicate that your asthma symptoms are worsening, triggers to avoid, what medicines you need to take, and what to do in the event of an asthma emergency.

Many people with mild asthma or asthma that only shows symptoms during exercise only need acute relief medication. These work to open airways quickly, often allowing you to return to your normal activity in just a few minutes. If it's your first time using acute relief medication, it's important to reach out to your doctor if you feel that your symptoms aren't fully relieved by using your medication. You may need long-term control medication to keep your symptoms at bay.

Your doctor may prescribe long-term medication that can help reduce the likelihood of an asthma attack. It's important that you carefully follow your doctor's instructions, as missing a dose of your long-term control medication can make it more likely that you'll experience asthma symptoms.

Your doctor will also talk with you about what situations or environments you need to avoid in order to lessen the likelihood that you'll experience an asthma flare-up. Your doctor will also talk with you about the signs of worsening asthma (such as needing to use your acute relief medication more often, or struggling to fall asleep at night due to asthma symptoms), and how to know when you need to go to the emergency room.

Many asthma action plans also include a point of contact who you can call or text in the event that you need help or support getting the care that you need during an asthma attack.

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Whether you're just getting started with learning how to prevent asthma or you're looking to create a healthier, happier life for yourself, we've got you covered. At Evidation, we're here to provide you with the guidelines and support you need to become your healthiest self. Download the app and start making the most of your health data today.