May is Mental Health Awareness Month, a time to fight the stigma and stereotypes that are often associated with mental health struggles. Supported by the National Alliance on Mental Illness, Mental Health Awareness Month is the perfect opportunity to check in with yourself on your mental well-being and create new routines that can support your mental wellness. At Evidation, our team of experts is here to provide you with easy-to-implement tips and tricks to support your mental health. Here, we'll explore some simple steps you can take to feel your best during Mental Health Awareness Month and beyond.

1. Seeking support: a sign of strength

If you're living with a mental health issue or simply going through a stressful time in life, you're not alone. Reaching out to a mental health professional is a sign of bravery and strength, and helps you get the support you need to thrive.

Know your baseline

If you've never worked with a therapist or counselor before, today is a great day to start. Even if you don't have any current pressing issues, working with a therapist can help you understand your emotional baseline and discover new ways to cope with stress.

When something feels off, don't wait

When you feel your baseline beginning to waver, it's smart to reach out for support right away. If you notice that you're not coping with emotions well, or you encounter a particularly stressful situation, make an appointment with your counselor or therapist – and don't hesitate to let them know if the situation is urgent.

2. Self-care strategies: Practical tips for stress management and well-being

Taking care of yourself is vital for your mental health, but prioritizing consistent self-care is sometimes easier said than done.

Practice setting boundaries

While it can be hard to say no to people you care about, doing so can be vital for preserving your mental health. Letting friends, family members, and coworkers know that you'd love to help with their request or attend their gathering but are unavailable takes practice, but it gets easier over time. Check out these tips on how to set boundaries with the people you care about.

Stop putting yourself last

You've heard the old adage that you can't pour from an empty cup, and it's the truth: you've got to take care of yourself in order to take care of others. If you feel like you've been overwhelmed at home, at work, or with friends, it may be time to take stock of where some responsibilities can be shared.

3. Mindfulness practices: Cultivating presence and inner peace

Proactive stress management can help you stay centered when tough issues arise. Try adding one or more of these mindfulness practices to your day to bolster your ability to handle whatever life throws your way.

Meditation

You can reap the benefits of meditation with less than five minutes of practice each day. According to meditation expert Vishen Lakhiani, "You can take a one- to three-minute dip into peacefulness, and you can see remarkable results. The biggest benefits are going to happen in the first few minutes."

Unplug

Taking time away from your phone can help you de-stress, disconnect from work, and get better sleep. While it's not often feasible to take a full day away from your phone, taking an hour or two to fully focus on friends, family, or yourself can help you feel centered.

4. Managing emotions: Strategies for emotional well-being

Meeting your feelings head-on can be tough, but doing so can save you from the effects of chronic stress. If you're used to avoiding your feelings, this can be an adjustment. Be kind to yourself if you're working on managing your emotions for the first time, and don't be afraid to ask for help from family, friends, or a mental health professional if you need it.

Check in with yourself

Many of us operate on autopilot day in and day out, moving from one part of the schedule to the next with little time to reflect. Creating a few minutes in your day to check in with yourself can be a smart way to stay on top of your emotional needs. Setting a reminder on your phone or smartwatch to take a few minutes to do breathing exercises, take a quiet moment, or write in a journal can help you get in touch with your feelings.

Practice speaking up

If you fall into patterns of people-pleasing or otherwise struggle to stick up for yourself, starting to share your feelings with others can work to validate your emotions. A simple way to get started: answer the question "how are you?" honestly when you feel comfortable. Doing so doesn't just give you the chance to express your emotions – it also gives people close to you the chance to support your needs.

5. Creating healthy habits: Incorporating wellness into daily life

Making time to practice regular healthy habits can go a long way in protecting your mental health and helping you feel your best.

Start small

There's no need for a total lifestyle overhaul – incorporating a few wellness practices into your routine may be all that you need to feel happier and healthier. Going for a 10-minute walk during your lunch break each day can give you time to enjoy some sun and quiet your mind's chatter about your work day. Adding a fruit or vegetable to two meals each day can provide you with the nutrition boost that you need to feel great. Give yourself time to establish one healthy habit before diving into another.

Check-in with your doctor

Depending on your mental and physical health, some wellness practices may carry more weight than others. Talking with your doctor can provide you with insight into what behaviors will best support your well-being. Your doctor may also be able to refer you to a mental health professional, dietitian, or other health care professional who can work with you to help support your well-being.

Set achievable, effort-centered goals

When it comes to mental health, action matters! Setting goals based on effort – rather than results – can be helpful in keeping you encouraged to work on your mental health. For example, committing to talking to a therapist twice a month for the next few months can feel much more realistic than overcoming a lifelong mental health issue in the same period of time. Setting effort-based goals can also help you realize what works well for you when it comes to your mental well-being.

6. Balancing work, life, and self-care

You already know that your workplace can affect your mental health, and it's important that you balance your time at work, at home, and at rest. It can be tough to speak up at work when your workload becomes unfair or unmanageable, but doing so can help you preserve your mental health while you work.

In order to get the support you need to thrive while balancing work, home, and self-care, try these tips.

Speak clearly about your workload

It happens all too often: you take on a position with a manageable workload, and over time, your duties begin to pile up. You find yourself working late, checking your email on weekends, and struggling to figure out how you'll complete all that's expected of you. There's a fine line between being a team player and keeping your sanity, and it's important to talk to your supervisor if you feel that your workload has crossed into dangerous territory. If you're feeling like you've been taking on too much, schedule a time to talk with your boss about solutions.

Remember, explanations aren't always necessary

If you're being asked to go above and beyond the duties of your job at work, with family, or with friends, remember: an explanation isn't always necessary. It can be tempting to bolster a "no" with reasoning, but doing so takes away your power to simply refuse a task.

Some polite ways to decline an invitation or request include:

• I wish I could make that work, but I'm afraid I'm not able to.
• Thanks, but I can't fit that into the schedule today.
• I appreciate the invitation so much, but I already have something else going on this evening.
• Thanks so much for thinking of me, but I can't add anything else to the calendar this week.

Schedule weekly self-care appointments

Life gets busy, and it's all too easy to put yourself on the back burner. Making your self-care a priority can go a long way in helping you feel your best. Self-care isn't all about getting a haircut or enjoying a dinner out with friends (even though those activities can certainly be a part of your self-care routine). Self-care is also about making time to prepare healthy foods, keeping up with regular dentist and doctor appointments, and discovering ways to feel and express your emotions.

7. Nutrition tips for optimal mental health

Just like the rest of your body, your brain requires balanced nutrition in order to maintain optimal health. While it can be easy to let healthy eating go by the wayside when things get stressful, doing so can make it tough to keep stress levels low and utilize effective coping strategies.

Some ways you can use your nutrition to support positive mental health include:

Eat regularly

When you're running from one task on your to-do list to the next, it can be easy to skip a meal, or try to run on caffeine. Some people also find it tempting to skip eating throughout the day, only to enjoy a large dinner immediately before bed. While different eating styles work for different people, it's important to pay attention to what type of eating schedule lets you feel your best. Many people find that eating regularly throughout the day allows them to maintain blood sugar homeostasis, guarding against the mood swings and energy dips that can come with serious blood sugar highs and lows.

Enjoy the rainbow

Ever find yourself stuck in a rut when it comes to the produce in your diet? You're not alone. There's nothing wrong with settling into a routine when it comes to eating well, but adding variety can serve both your physical and mental health. Foods from different color families offer different benefits. For example, red fruits and vegetables are typically high in lycopene, a nutrient that can support healthy brain function. Blue and purple fruits and vegetables contain compounds that can improve memory and brain health.

Create a weekly menu

Planning your meals in advance can help you get the variety you need in your diet, as well as relieve some of the stress that can come with figuring out what to make for dinner each night. Taking a few moments each weekend to decide what you'll be eating for the week can help make eating well exciting, and knowing what you'll need to prep for the evening can help you get through some of the chopping, slicing, and dicing in advance.

8. Sleep routine for improved mental health

Getting plenty of high-quality sleep is important for maintaining positive mental health, but getting the rest you need to thrive is sometimes easier said than done. Try these sleep-easy tips to help you feel great each morning.

Maintain a regular sleep schedule

While it can be tempting to get some extra shut-eye on the weekends, serious sleeping in can do more harm than good, according to experts. While getting an hour or so of extra sleep isn't likely to do much harm to your brain's Circadian rhythms, adjusting your sleep and wake schedules by more than an hour can throw you off for the work week ahead.

Create the right environment for rest.

Your bedroom should be an oasis of calm, and taking a few simple steps can help set the scene for a fantastic night's sleep. Making your bedroom as dark as possible, de-cluttering your space, and using a white noise machine if you live in an area where nighttime noise is unavoidable can all go a long way in helping you get the rest you need.

Cut back on caffeine

We get it – it can be rough to get through the afternoon without a caffeinated pick-me-up. Enjoying caffeine in the afternoon, however, can wreak havoc on your sleep hygiene. If you're having trouble falling and staying asleep at night, keep the caffeine to morning hours only, or consider switching to decaf altogether.

Evidation: Here to help you track habits to maintain positive mental health

At Evidation, we're here to support all aspects of your well-being, including your mental health. Take your time implementing the tips above, noting what works well for you and what doesn't. Mental health can be complicated, and there's nothing wrong with reaching out for help when you need it. If you aren't using our app yet, we're excited to help you get started. Click here to learn more about Evidation and download the app today.

Allergies are a common condition that affects millions of people around the world. Symptoms occur when the immune system overreacts to certain substances such as pollen, dust, animal dander, or certain foods. 

Like other chronic health conditions, allergies can significantly impact quality of life, and have a big impact on our ability to perform at work and school. In fact, according to research published in the American Journal of Rhinology and Allergy, allergies and allergic rhinitis impact work productivity more than hypertension (high blood pressure) and diabetes. 

Luckily, there are several options for those struggling with the effects of allergies. In this post, we’ll discuss the symptoms, causes, and treatment options for seasonal allergies.

Symptoms of Seasonal Allergies

The symptoms of seasonal allergies can vary depending on the person, but the most common symptoms include:

• Runny or stuffy nose
• Sneezing
• Watery and itchy eyes
• Scratchy or sore throat
• Coughing
• Fatigue
• Headache

The symptoms can range from mild to severe and can greatly impact a person's quality of life. It’s essential to identify the triggers that cause these symptoms to manage them effectively. 

If you’re struggling with allergies and aren’t sure what’s triggering them, talk to your doctor. It might be time to see an immunologist. They can perform tests like blood tests or skin prick tests to help determine what you’re reacting to.

Causes of Seasonal Allergies

Seasonal allergies, also known as hay fever, are caused by allergens that are present during specific times of the year. The most common allergens that cause seasonal allergies are pollen from trees, grasses, and weeds.

When these allergens enter the body, the immune system reacts by producing antibodies. These antibodies trigger the release of histamine, which causes the symptoms of seasonal allergies.

It’s important to note that not all allergies are seasonal. Some people have allergies to food, pets, and other things that affect them year round, all the time. In some cases, these allergies are severe enough to cause anaphylaxis — a life threatening condition. 

If you have a severe allergic reaction, it’s important to get emergency medical attention right away, and talk to your doctor about a prescription for epinephrine. 

Treatment Options for Seasonal Allergies

There are several treatment options available to manage seasonal allergies. The most common treatment options include:

1. Antihistamines - These are medications that block the release of histamine, reducing symptoms such as itching, sneezing, and runny nose.
2. Decongestants - These are medications that help reduce swelling in the nasal passages, making it easier to breathe.
3. Nasal corticosteroids - These are nasal sprays that reduce inflammation in the nasal passages, reducing symptoms such as stuffy nose, sneezing, and runny nose.
4. Immunotherapy - This treatment involves exposing the body to small amounts of allergens over time, which can help reduce the severity of allergy symptoms.

In addition to medication, there are also several lifestyle changes that can help manage seasonal allergies. These include:

• Avoiding allergens by staying indoors when pollen counts are high
• Using air filters in the home to reduce the amount of allergens in the air
• Washing bedding and clothing frequently to remove allergens
• Using saline nasal sprays to help rinse allergens from the nasal passages

Conclusion

Seasonal allergies can be a frustrating and uncomfortable condition to live with, but there are several treatment options available to manage the symptoms. It’s essential to identify the triggers that cause your allergies and work with a healthcare provider to develop a personalized treatment plan. With the right treatment and lifestyle changes, it’s possible to manage seasonal allergies and improve quality of life.

We believe in using real-time data to drive your health journey--and to make advancements in medicine. With millions of members, Evidation is proud to partner with organizations across a variety of sectors--including biomedicine, healthcare, technology, non-profits, and government--to utilize data to create a healthier world.

What is Evidation?

In 2012, Evidation was founded with a mission to use everyday health data to help both Evidation users and health-related organizations understand health and disease. We believe that data can provide unique insights into world health that can drive positive change.

Evidation doesn't just use health data to help organizations create effective treatments and health initiatives. A key part of our work is helping our users understand health data (such as that collected by wearable fitness trackers). We're here to support you in your journey to wellness. The rewards we offer for taking positive action can help encourage you to stay on the right path.

Understanding Evidation

You already know that the insight provided by your fitness tracker is invaluable when it comes to figuring out how to best manage your health. At Evidation, we put your data to good use, allowing you to contribute to the greater good. We use your health information to drive health research, while keeping your privacy and safety protected every step of the way. 

We do not and will not sell your personal information. We will share your health data outside of Evidation only with your consent or at your direction, and to provide our services.

You can learn more about your privacy rights and how we use your personal information by visiting our Privacy Notice. You can also learn more by contacting our Privacy Office at privacy@evidation.com.

How Evidation works

Good news: if you're thinking about using Evidation as your health tracking app, the setup process is easy. You'll connect your activity tracking devices to the Evidation app, and we'll take it from there. We'll ask you to answer questions and read articles based on your personalized health needs.

After you connect your wearable fitness trackers to the Evidation app, you'll get information on your health data that allows you to make informed decisions that can boost your health and wellness. 

When you connect your health tracker, the Evidation app will provide you with insights on actions you take to feel great and move toward your health goals. We understand that improving your health is not a one size fits all process, and it's important to us to provide you with the personalized help that you need to become your healthiest self. When you complete action items that Evidation suggests, you'll be rewarded. For every 10,000 points you score on the Evidation app, you'll get a $10 reward, which you can either pocket or donate to a charity of your choice.

In addition to providing you with actionable items to encourage you to work toward becoming your healthiest self, we're proud to use the information we gather from your data to help healthcare professionals drive research forward--with your permission. If your data shows us that you're eligible to participate in health studies, we'll reach out to invite you to be a part of the future of medicine.

The science behind our approach to improving health

Transparency and trust are key when it comes to our mission, and we believe in a user-focused approach. We never share your data without your permission, and you have the ability to revoke data permissions at any time.

We're constantly working to develop new ways to help you--and our healthcare partners--make the most out of your health data. Our team has the expertise required to develop digital strategies that allow us to use your health data in the most effective way possible. With the ability to both move your health forward and drive medical research, Evidation uses your health data to benefit both you as an individual and the medical community as a whole.

Key features and benefits of using Evidation

When you use Evidation, you aren't just getting the same data that you're getting from your fitness tracker. Our insights can help you see how your daily choices and habits affect your well-being. When considering the pros and cons of fitness trackers, most of our users find that understanding data makes the use of a tracker a net positive.

We help you track things like your daily mood and sleep quality with simple check-in questions, then provide you with insights about how your activity impacts things like your mood or sleep–and how these things impact your activity levels. We're here to make your data work for you, one piece of information at a time.

From logging what you eat to taking surveys that provide insight on your daily habits, we'll use your information to help you understand your body, your health, and create a brighter future.

Why tracking matters

Knowledge is power, and when you use your fitness tracker paired with Evidation, you'll get the information you need to earn rewards--all while improving your health.

Let's take a look at some ways that you can stay motivated to move, track, and earn.

Try something new

Feeling bored of your routine? Trying something new can help. When you change up your workout, you're better able to avoid plateaus, protect yourself from injury, and stay engaged in your journey to health. Switching up your nutrition from time to time by trying new foods and recipes can also help lessen the likelihood of getting tired of your meal plan.

Set achievable goals

Setting attainable goals can help you stay on track, and seeing your progress can be one of the benefits of fitness trackers. Understanding your why, getting clear on what you want to achieve, and creating a timeline that keeps you accountable can help you move toward success.

Get competitive

Social motivation can push you forward in your goals, and friendly competition is a fantastic way to boost both your health and the health of those around you. Whether you compete against your achievements last week or you set up a weekly step challenge with your coworkers, working toward a win can help you stay on track.

Download Evidation today

If you're ready to take charge of your health by putting your data to work, we're ready to help. Last year, our 5 million members took 951 billion steps and made countless contributions to the future of medicine. Download the app today to start learning how you can make simple changes to take your health to the next level.

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A guide to stopping the sniffles and sneezes that come with spring

Spring has come. With it comes thoughts of flowers and gentle rain, but for many people, those spring signs bring on sniffles, sneezes, and respiratory concerns. These spring symptoms have many potential causes, from actual viruses spreading through the community to spring allergies.

When you’re suffering, you may feel desperate for relief.

Fixing your spring maladies starts with finding the underlying cause. Once you know what’s causing you to feel bad, you can take measures to improve it.

This guide takes a deep dive into common spring health concerns, including allergies, and gives you tools you can use to help yourself feel better. When you feel well, you can get out there and enjoy the warmth of spring.

5 common spring allergies symptoms

If you’re sick in the spring, always consult with a doctor first to rule out any underlying infections. For many, spring discomfort is due to allergies. Allergies affect people in many different ways, but these are five common symptoms.

1. Runny or congested nose

One of the most common signs of spring allergies is a runny nose. If you find yourself reaching for the tissues more frequently when spring rolls around, you can probably chalk it up to allergies. Many people have a condition called rhinitis, which means “inflammation of the nose,” according to the Asthma and Allergy Foundation of America (AAFA). Rhinitis can cause a runny or congested (stuffy) nose.

2. Itching

Itching in the eyes, nose, and throat are usually signs that you’re having an allergic reaction to the seasonal change. These are often some of the signs that help you distinguish between a cold and allergy symptoms.

3. Watery eyes

Your eyes are quite susceptible to allergens. The delicate tissue that lines the eyes can get irritated when exposed to spring allergens, like pollen or mold. If you’re tearing up frequently, but aren’t really sad, then it may be due to your allergies flaring. Mayo Clinic indicates that eyes may also become red and swollen because of exposure to allergens.

4. Sneezing

When you start sneezing excessively, it’s often because of irritation from allergens in the air. The extra pollen that accosts you in the spring can cause this symptom to flare up.

5. Skin itching or hives

While hives are usually connected to topical allergens, some people will develop hives or itching skin due to seasonal allergies, the AAFA warns. Sometimes you can have an allergic reaction to plants growing more abundantly in the spring as well. Though these aren’t seasonal allergies, they’re more likely to occur in the spring.  

When do spring allergies start?

Spring allergies usually flare up at the start of spring. The actual month varies depending on the local climate. For most parts of the United States, the symptoms show up as early as February.

What causes spring allergies?

You can have allergy symptoms any time of year, but they’re worse for many people in the spring. This is due to a number of allergens that present themselves when the world comes out of winter and heads into the growing season again.

Pollen

One well-known allergen that’s present in the spring is pollen. While you might think of flowers as a source of pollen, the AAFA explains that trees are a more common problem. Specifically, you may notice allergy symptoms if you have these trees in your area:

• Alder
• Ash
• Aspen
• Beech
• Birch
• Box elder
• Cedar
• Cottonwood
• Elm
• Juniper
• Maple
• Mulberry
• Oak
• Olive
• Pecan
• Poplar
• Willow

Pollen can also come from grasses in the spring. These grasses are common culprits:

• Rye
• Timothy
• Kentucky
• Bermuda
• Orchard
• Johnson
• Sweet vernal

Pollen counts tend to be higher on warm and dry days. Wind can also cause pollen to spread more easily, so weather directly impacts how much pollen you’ll be exposed to.

Mold

In the spring, people start going outside. The leaves and dead foliage that fell in the winter have been harboring a lot of mold, and it gets moved around by foot traffic and even the wind.

Mold spores get carried on the wind. They can travel on both wet and dry days, triggering your allergy symptoms. The more time you spend outdoors in areas where there are good conditions for mold growth, the worse your allergies may be.

Animal dander

In the spring, your pets may start shedding to prepare for their summer coat. This releases more dander, the shed skin flakes that come with pet hair, into the air.

For many people, dander is an allergen. It has proteins in it that people are allergic to. If you have pets, and you notice increased allergy symptoms in the spring, it may be because of the increased dander in the air.

Insects

Insects become more active as the weather starts to warm. Many insects leave behind droppings that people have allergic reactions to. Cockroaches, which tend to invade homes, are a common trigger for spring allergy symptoms due to their droppings, according to Health Partners.

Treating allergies starts with a proper diagnosis

The symptoms of allergies can be similar to the symptoms of colds and other conditions. In order to get the right treatment, you need a proper diagnosis.

Visit your doctor for a full checkup if you’re noticing spring allergy symptoms. Your doctor will be able to tell if you have allergies or a different type of problem. If you do have allergies, your doctor can help you choose a treatment that will work for the type of allergy and reaction you have.

Is it a cold or allergies?

Like many with allergies, you may find yourself asking, “Is it a cold, or allergies?” Knowing how to tell the difference is important because the way you take care of yourself will be different. If you’re sick, you’ll benefit from extra rest. If you have allergies, the treatment is less restrictive. 

Some ways you can distinguish between colds or allergies, according to Mayo Clinic, are:

• Duration: Allergies last for weeks or months, while a cold typically resolves within five to seven days.
• Aches and pains: This symptom doesn't come with allergies.
• Itchy eyes: This is typically an allergy symptom.
• Sore throat: This usually means you have a cold. But post-nasal drip caused by allergies can sometimes cause you to wake up with a sore throat. If you’re not sure, talk to a healthcare provider.
• Fever: Allergies never cause a fever.

Some symptoms overlap. Both allergies and colds can make you feel tired and weak or cause sneezing and a runny nose. That’s why it’s important to talk to your doctor if you’re not sure.

Other common spring health concerns

At Evidation, our goal is to help you live the healthiest life you can. That’s why we want you to know about other potential health risks associated with spring. In addition to seasonal allergies, you may also struggle with:

Asthma

Asthma has the same springtime triggers as allergies do. Mold and pollen, specifically, can make your lungs struggle if you have asthma because your body views them as a threat.

If you’re experiencing tightness in the chest or shortness of breath, even if you have allergy symptoms as well, it may be due to asthma. This health condition can become serious quickly, so talk to your doctor about the right medicines to control it.

Once you have medication, take it as prescribed. Keep your inhaler or other rescue medication handy to ensure you can get treatment when needed.

Insect bites

As insects become more active, the risk of getting bit increases as well. Some insect bites or stings cause little more than an itchy reaction on the skin, but others can lead to full allergic reactions and sometimes anaphylaxis — a life-threatening allergic reaction.

One of the most dangerous insects to watch for in the spring is the tick. Ticks carry a number of viruses, parasites, and bacteria, including Lyme disease. Lyme disease rates are growing by about 476,000 new cases a year, according to the Global Lyme Alliance, and it can be difficult to treat once you catch it. To protect yourself, wear insect repellent when you go outdoors, and if you live in an area with ticks, check yourself for them when you come home.

Cold and flu

Spring means people are getting out into the community more frequently, rather than staying at home like they do in the colder months of winter. With more time around other people comes a higher risk of catching a cold, flu, or coronavirus.

If you’re feeling unwell in the spring, but don’t have typical allergy symptoms, consider that you might actually be sick. Give yourself some time to rest, and if you’re worried about flu or COVID, be sure to get tested.

How to prevent spring allergies

If you're living with allergies in the spring, you're in good company. The AAFA says over 100 million people in the US alone have spring allergies. Thankfully, there are things you can do to protect yourself from these symptoms. Consider these strategies:

Reduce allergy trigger exposure

If you know what your allergy triggers are, reduce your exposure to them. For instance, if you’re sensitive to pollen, avoid chores like mowing the lawn or working in the garden, and don’t bring your outdoor shoes into the home to track in pollen. If you’re allergic to dogs, avoid going to homes that have dogs.

Watch pollen counts

Your local news station will monitor pollen counts. If you have a high pollen day, try to stay home. If you must venture out, do your outdoor activities earlier in the day before the pollen counts rise. Keep your doors and windows closed to prevent pollen from entering your home.

Improve your indoor air

Have your indoor air quality tested, and if the test discovers pollutants, install air cleaning systems. Use your air conditioner to circulate air through the filters, so you don’t add more pollen and other allergens into your home. Use a HEPA filter and HEPA-filtered vacuum in your home.

Clean up your space

Cleaning your space not only helps prevent colds and the flu, but it can also reduce allergen exposure. Keeping dust mites, pet dander, and even pollen off of the surfaces of your home will reduce your exposure to allergens.

Practice better healthcare

Overall, if you take better care of your body, your body may be able to handle allergen exposure better. Learn how to de-stress and relax, so you aren't adding stress hormones to the mix. Use Evidation to track exercise, so you have accountability to make better choices.

How to treat allergies

Prevention is helpful, but sometimes it’s just not enough to stop your allergy symptoms. You can’t avoid pollen altogether, no matter how hard you try, especially in the spring. If you’re living with allergy symptoms, talk to your doctor about treatments. Your primary care doctor can help, but if you have serious allergies, consider getting an appointment with an allergist for specialty care. Some additional options to help include these:

Use medication

There are many over-the-counter medications that treat seasonal allergies effectively. These include:

• Oral antihistamines
• Corticosteroid nasal sprays
• Cromolyn nasal spray
• Oral decongestants

Some people find that one medication works well for a while, then stops working. Talk to your doctor about changing your medicine if you experience this.

Talk to your doctor or pharmacist before trying anything new, especially if you have health conditions or take other medications that could interact with these.

Consider allergy shots

If your allergies are making you miserable, and you aren’t getting relief through the above options, talk to your doctor about allergy shots. Allergy shots reduce your body’s allergic response by gradually increasing exposure to the allergen in a safe, controlled way.

Protect your health with Evidation

Allergies are a frustrating problem, and spring seems to bring them out. As you move through spring and into summer, make sure you’re taking care of your body well. Evidation can help by adding the accountability component and making it fun to take care of yourself.

Keep taking care of your health with Evidation - download the app today.

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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.

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.

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

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

Benefits of yoga for seniors

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

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

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

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

Gentle warm-up exercises

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

Try these simple ideas to get ready for your practice:

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

Seated yoga poses

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

Try these seated positions at the start of your practice:

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

Standing yoga poses for balance and flexibility

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

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

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

Breathing exercises and mindfulness

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

Evidation: Here to support healthy aging

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

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

Cold and flu season is here in full force. When you get hit hard with the flu, balancing your health becomes even more challenging. It’s important to find ways to recover as quickly as possible while maintaining your energy. Thankfully, there are some steps you can take to get past the flu as quickly as possible and get back to enjoying your life.

What is the flu?

“The flu” is a term that’s used by many to describe everything from gastrointestinal viruses to the common cold. But it’s actually a shortened name for influenza, a viral illness that can come on quickly and last for about a week. 

Some common symptoms include:

• Fever
• Headache
• Respiratory concerns, including cough, runny nose and sore throat
• Loss of appetite
• Weakness, fatigue, and difficulty sleeping
• Muscle aches

In contrast, a cold typically doesn’t have a fever and extreme weakness, though it can cause similar respiratory symptoms.

How to get over the flu

How long do flu symptoms last? This depends on the person, but the typical time frame for the flu is four to seven days. If you want to ease your symptoms, consider these tactics:

1. Rest up

Allowing yourself to rest is a key part of how to treat the flu. If you keep pushing yourself to work and take care of family responsibilities rather than taking time to rest, you might find that your symptoms linger far longer than they should.

2. Drink up

Drinking plenty of fluids can help your immune and respiratory symptoms do their jobs so you get well faster. In addition to water, which is a great choice, consider electrolyte sports drinks and bone-broth-based soups. These also add nutrients along with hydration.

3. Treat symptoms

For the flu, the best line of defense is often to treat your symptoms. If your body aches and fever are intense, consider taking OTC medications. However, if the fever doesn’t bring body aches and isn’t very high, you can let it do its job, which is getting the virus out of your body.

In addition to the fever, you may want to treat your cough and congestion. Decongestants can loosen the mucus so your body can get rid of it. An expectorant can help you clear mucus out of your lungs so you don’t develop complications such as pneumonia.

4. Talk to your doctor

If you have the flu and are at high risk for complications, your doctor may be able to prescribe an antiviral medication. While these don’t stop the flu, they can shorten it or reduce the chances of developing complications. If you have any additional symptoms beyond the typical flu symptoms, such as wheezing, ear pain, shortness of breath, or an extremely high temperature, it’s a good idea to get your doctor on board.

Nutrition for recovery

During your recovery, nutrition can help speed things up. You may not feel like eating, but you’ll want to keep your body nourished as best you can. Some foods that may speed up your recovery while providing important nutrients include:

• Bone broth soups with antioxidant-rich vegetables
• Fresh fruits, specifically berries
• Lean protein from fish and poultry
• Smoothies made from fruits and vegetables with almond milk

Eat as much as you can, even if you’re not feeling hungry, and choose these healthier options to fuel your body’s recovery.

Hydration strategies

Staying hydrated can be challenging when you don’t have an appetite. One option to try is to put yourself on a schedule to keep pushing water through. Also, if water tastes unappealing while you’re sick, don’t be afraid of clear sodas, fruit juices, and sports drinks. These can all help hydrate you and give you some calories while you’re recovering and not eating as much. You might also want to use broths and soups to add both nutrition and hydration to your recovery journey.

Rest and sleep

You’ll need to rest while you’re sick, but you may find it hard to sleep. One strategy to use to help you sleep is to treat your fever and body aches before it's time to go to bed. The relief you get may let you sleep.

When you can’t sleep, do less. This is a great time to curl up with a blanket and a favorite movie or to listen to a podcast or some favorite music. The less you do, the more your body can rest, and the faster you’ll get better.

Stress reduction techniques

Being sick is a stressful situation. Not only does your body have the stress that comes with fighting illness, but you may feel stressed because you’re missing work or other responsibilities. Using stress reduction techniques won’t change these situations, but it may improve your ability to rest even while facing them.

While you have the flu, some stress reduction techniques aren’t going to apply. Heavy exercise, for example, isn't a great idea when you're fighting the flu. However, you might find that mindfulness and meditation exercises are beneficial during this time, and they might help you reduce your stress levels.

Building resilience: Long-term habits to boost the immune system and prevent future illness

When it comes to the flu, prevention is the best strategy. Once you have the flu, you can speed up your recovery somewhat, but it does have to run its course. Some strategies that can help you prevent future illness include:

• Supporting your immune system with balanced nutrition
• Adding immune-boosting supplements, such as vitamin D and vitamin C
• Drinking the right amount of water
• Practicing good hand hygiene
• Increasing physical activity to improve strength and endurance

In addition, consider taking the annual flu vaccine. It will protect against the most recent variation of flu, giving your immune system the information it needs to fight the flu better when you’re exposed.

Tracking your health can also help you stay on track with your wellness goals. While it may not keep you from catching the flu, making healthier choices may improve your immune system’s ability to fight it. 

Evidation can help by rewarding you for healthier choices. We’re also working on an innovative flu monitoring program called FluSmart. This program allows members to connect their health-tracking devices and record their symptoms, so we can track flu cases and help members pick up on their symptoms early, sometimes even before they realize they’re getting sick. Learn more about FluSmart and how it’s helping track and monitor the flu.

Whether you’re hoping to speed up your recovery from the flu or prevent it in the first place, tracking your health can be beneficial. Use Evidation to track your health and earn rewards for healthy choices along the way.

Migraine pain can make it impossible to carry on with your day-to-day activities. In addition to throbbing headache pain, many people who experience migraines also experience nausea and a painfully heightened sensitivity to light and sound. Migraine attacks can last for days.

Thankfully, identifying your migraine triggers can help you enjoy more pain-free days. Here, we'll take a look at how the medical community defines migraines, common migraine triggers, and how you can manage your triggers to reduce the frequency of your migraines.

What are migraines?

A migraine is a severe throbbing or pulsing headache. Often, migraines are only felt on one side of the head. Some people experience a condition known as aura before they begin to feel the headache pain of a migraine. Symptoms of an aura can include tingling in the face, arm, or leg, difficulty speaking normally, visual disturbances like blind spots in the vision, and more. Some people experience an aura without migraine pain--this is known as a silent migraine.

Common migraine triggers

People who experience migraines typically have triggers that can bring on a migraine attack. It's important to understand your triggers so that you're able to lower the number of migraines you experience. Triggers can differ from person to person, and your triggers may change with age.

1. Unhealthy amount of sleep

Many people know that a lack of sleep can cause headache and migraine pain, but a study showed that getting too much sleep can do the same. If changes in your sleeping pattern trigger migraines, it's a good idea to go to bed and wake up at the same time each day.

If you struggle to sleep and notice that it affects your day-to-day well-being, it's a good idea to talk to your doctor to learn more about participating in a sleep study. This can provide you and your healthcare provider with valuable insights on how to improve your sleep, as well as reduce the number of days that you experience migraines.

2. Stress

Lowering your stress levels isn't just good for your blood pressure--it can also help to reduce how often you get migraines as well. Stress is a known trigger of migraine pain, especially in kids and young adults.

Taking steps to lower your daily stress benefits your health in many ways. If stress is a migraine trigger for you, it's especially important that you evaluate where your stress is coming from, and create an action plan to move forward.

Some changes you can make to reduce the amount of stress in your life include participating in meditation or yoga, practicing breathing exercises, journaling a few times each week, getting regular exercise, and talking with a licensed therapist if you need support in lowering your stress levels.

3. Dietary influences

Many people who experience migraines notice that their pain is often tied to food triggers. While exact triggers differ from person to person, many people have the same food-related migraine attack triggers.

Common dietary migraine triggers include:

• Smoked fish
• Aged cheese
• Artificial sweeteners
• Yeast extract
• Alcohol
• Cured meats

Many people find that when they have another risk factor for migraine--such as a high stress level--their dietary triggers are more likely to cause an attack. Keeping a food log can help you learn more about what foods trigger migraines for you.

4. Hormones

Many women find that migraines tend to occur at the same time in their menstrual cycle. Changes in estrogen are related to migraine pain. You may find that you experience migraines just before your period, when estrogen drops.

If you notice that your migraines are related to your hormones, it's a good idea to talk with your doctor about medications and lifestyle changes you can make to reduce your migraines. Your doctor may recommend birth control to make changes to your estrogen levels, or may recommend migraine medication.

5. Caffeine

Caffeine is tricky when it comes to migraines, as the compound can both relieve and trigger attacks. When the body is dependent on caffeine, withdrawal from coffee or other caffeine-containing substances can cause the blood vessels to enlarge (normally, caffeine shrinks the blood vessels). A person who is not dependent on caffeine may be able to drink caffeine during a migraine to shrink the blood vessels.

6. Dehydration

Not getting enough water is a migraine trigger for many people. In addition to drinking plenty of water each day, it's also important to pay attention to how much fluid you lose through physical activity. If you're spending a lot of time outdoors, or you're exercising heavily, it's easy to forget that you're losing water through sweat. Drinking plenty of water can help you avoid a dehydration headache after exercise or hot weather.

7. Alcohol

About 33% of people who experience migraines find that drinking alcohol can make them more likely to experience an attack. Researchers are unsure of exactly how alcohol is related to migraines. It's possible that the dehydrating effect of alcohol contributes to the development of a migraine after drinking.

If you find that drinking alcohol is a migraine trigger, it's a good idea to give it up in favor of mocktails. If you choose to drink, have a glass of water between each drink, and be sure to get plenty of sleep to avoid a migraine attack in the morning.

Managing migraine triggers

Once you understand your migraine triggers, it can be helpful to keep a journal of your daily migraine symptoms. Every few weeks, look back at your journal to learn more about your triggers.

Migraines can be hard to decipher, and it can be tough to figure out exactly why you're getting migraines so often. Focusing on (and confirming or eliminating) one potential trigger at a time can help you get to the root cause of your pain.

Evidation: Here to support you through every step of your health journey

If you're dealing with migraines, you know how important it is to keep track of your health data so that you can have more pain-free days. At Evidation, we believe in the importance of tracking--and putting health data to good use. We're excited to provide you with personalized insights, guidelines, and articles to help you feel your best, day after day. Download the Evidation app today to get started.

Stepping on the scale while trying to lose weight can be a source of anxiety for many. While the number on the scale is influenced by many factors, it's hard not to see it as a report card, letting you know if you've worked hard enough to get your desired result.

If you feel anxiety when it's time to step on the scale during your weight loss journey, you're not alone. Here, we'll take a look at why weight loss can trigger anxiety, why it's important to use the scale as a single tool in your toolbox of measurements for tracking your progress, and how you can reduce your anxiety as you work toward your goals.

Why weight loss can trigger anxiety

There's no way around it: losing weight is hard work. From increasing your movement to changing long-standing eating habits, changing the number you see on the scale is no small feat. Much like sitting down at a performance review or waiting to see your score on a test, it can be tough to get numerical feedback on your performance.

In addition to scale-related anxiety, giving up comfort behaviors (like eating food with low nutritional value as a means of coping with stress) can also ramp up anxiety. The idea of giving up these behaviors can be anxiety-producing, but it's important to discover new methods of self-care that also support your long-term goals.

While ups and downs are a normal part of every weight loss journey, taking steps to reduce anxiety can help you feel your best, stay focused, and can even help you continue to make forward progress. Let's take a look at why it's important to consider factors outside of the scale.

The risks of focusing solely on the scale

There are many factors that can influence the day-to-day numbers you see on the scale. Hormonal issues, new stressors, water retention due to sodium consumption and/or sore muscles, sleep, and even your body's rate of digestion can all cause normal fluctuations in weight.

When you only focus on what you see on the scale, you may be more inclined to self-sabotage your own hard work if your weight doesn't reflect your efforts. Seeing normal fluctuations can also cause some people to increase the intensity of their new habits, creating unsustainable routines. This can result in an endless cycle of ups and downs on the scale that can make it tough to stay motivated.

Tips for dealing with anxiety and weight loss

Thankfully, reducing anxiety and working toward healthy stress management doesn't just make it easier to stay on track. Over time, steps that you take to reduce your stress and anxiety levels can actually contribute to your progress.

Some ways that you can reduce anxiety while you're working to lose weight include:

• Develop new comfort behaviors. Instead of turning to food or binge-watching TV for comfort, try reading a new book by a favorite author, listening to your favorite music, taking a walk, or engaging in a workout to lower stress and anxiety levels.
• Remind yourself that change is uncomfortable. If it were easy to lose weight, you would have done it already. Reminding yourself that any type of life change is uncomfortable can help you remember that when things get tough, it's a sign you're doing the right thing.
• Talk to loved ones. If you typically bond with your partner or other family members over food, talk to them about how you're working to get healthy, and work together to develop new routines to enjoy each other's company.
• Prioritize self-care outside of the gym and the kitchen. Getting healthy isn't just about what you eat and how much you move. A solid self-care routine also means scheduling regular check-ups with your primary care provider, going to the dentist on at least a yearly basis, and learning to set boundaries at home and at work.

How to set realistic weight-loss goals

Talking with your doctor, certified personal trainer, or registered dietitian can be helpful in setting your weight loss goals. If the ever-rising costs of healthcare are stopping you from being able to chat with a healthcare provider or fitness professional, calculating your ideal body mass index can give you a general guideline to a healthy weight range for your body.

Losing one pound per week is a fantastic way to sustainably work toward your goals. It's important to remember that not every week will result in a lower number on the scale. Look for an overall downward trend over a couple of months, rather than focusing on your numbers from one week to the next.

Creating a supportive environment for weight loss

When you're working to lose weight and are living with anxiety, it's important that you prioritize your mental health. Creating a supportive environment is key to developing the behaviors that will keep you moving toward your goal weight.

Try these tips to begin the process of creating the supportive environment you need to stay on track throughout your weight loss process:

• Consider exercising first thing in the morning. While you may need to wake up a bit earlier, getting healthy movement in before the day begins can help to ensure that nothing gets in your way when it comes to exercise.
• Get your family on board. Letting others in your household know that you want to become healthier can help you get the support you need in the tough moments of your journey.
• Try new healthy recipes (and keep your kitchen stocked with food that supports your goals). Eating well doesn't have to be bland (unless that's your thing), and trying new recipes can help you to get excited about discovering new foods that will become a part of your ongoing routine.

Health, powered by you

Developing an anxiety management plan while working toward sustainable weight loss requires a balanced approach. While the scale is a tool that can help you keep an eye on your progress, it's important to focus on the broader benefits of a healthy lifestyle. Focusing on how great you feel as you implement healthier habits can help you to stay on track, even during the weeks (or months!) when the scale isn't showing you the numbers you want to see.

At Evidation, we're here to provide you with the supportive, informative, results-driven content you need to make the most of your health journey. We're excited to help you make the most of your health data as you work to achieve the weight that makes you feel your best. Learn more about how Evidation works and get started today.