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’re someone who has migraines, you know that a migraine is more than “just a headache.” There are a wide range of neurological symptoms associated with this condition, and auras are one of them. About one in three people who have migraines also have auras with them.

What are migraine auras?

A migraine aura is a visual and sensory disturbance that occurs with a migraine. Many of the disturbances are visual, such as flashes of light or the development of blind spots. However, these symptoms can also be neurological, such as tingling in the hands or face. Typically, auras occur before the headache, within the hour before the discomfort starts, but they can also happen without head pain. Auras are a symptom of migraine, even if there isn’t a headache.

For many people who experience a migraine aura for the first time, the symptoms are frightening. Thankfully, they don’t cause any damage and aren’t harmful in the long term. Shedding light on this common symptom of migraines and how to best manage them is helpful in assisting people in managing their migraine condition.

Symptoms of migraines with auras

Migraine auras are highly personal to the individual, and as such, there are many different migraine aura types. According to Mayo Clinic, some of the visual disturbances that you may experience include:

• Blind spots, sometimes with an outline
• Floating zig zag lines
• Shimmering or seeing stars
• Loss of vision
• Changes in vision
• Light flashes

In addition to these visual disturbances, you may experience:

• Weakness in the muscles
• Difficulty with speech
• Numbness or tingling in the face or hands, usually one side only

These symptoms can be startling, and they can make you feel as though something even more serious than a migraine is happening. Knowing that auras are a normal part of migraine headaches for some people can be helpful. That said, it’s always a good idea to check with your doctor if you have concerning neurological symptoms just to ensure it’s not something more serious. Cleveland Clinic also recommends an eye exam to ensure that the aura symptoms aren’t due to changes in your vision.

Treatment for migraine auras

Migraine auras are a part of the migraine for some people, so the treatment is the same as the treatment for migraines. Pain relievers and triptans are the most common lines of defense against migraine, but doctors are researching additional medications. With any medication, always follow your doctor’s guidelines and take it as prescribed.

What causes migraine auras?

Doctors are still researching what causes a migraine aura, but the current research indicates it may be due to electrical or chemical waves that move across the brain during a migraine. Your symptoms are connected to the area of the brain that has this electrical or chemical wave. This wave doesn’t harm the brain or the nerves, but it does trigger the aura.

Migraine aura triggers

Like migraines, auras can have many triggers. Each person has their own set of triggers, and a key to managing migraines is learning what yours are. Some common triggers include:

• Hormonal changes, such as during menstruation
• Not getting the right amount of sleep
• Reactions to certain foods
• Reactions to medications
• Bright lights
• Overall stress

Once you identify your triggers, you may be able to reduce the number of migraine aura events you experience through lifestyle changes.

Lifestyle changes to reduce migraine auras

While medications for migraine can help with migraine auras, lifestyle changes to help avoid triggers can also be beneficial. These lifestyle changes might help:

Supplements

Some research has shown that CoQ10, magnesium, and riboflavin can reduce migraine frequencies. Always check with your doctor before starting new supplements, especially if you are on medications that could interact, but these might provide some help.

Stress reduction

Finding healthy ways to manage stress, such as meditation, deep breathing and other relaxation techniques, increased sleep and even counseling, may help you with your migraine. Stress increases the risk of migraines, so reducing stress may reduce the number you have. While you can’t avoid all stress in life, managing it where you can may reduce your migraine and aura frequency.

Trigger avoidance

While it’s not always possible to avoid migraine aura triggers, sometimes you can. For instance, if you’ve determined a certain food triggers a migraine, then try to avoid that food. Environmental triggers, like strong perfumes or bright lights, may not be avoidable.

In order to avoid triggers, you must first identify them. Some people find keeping a migraine journal to be helpful. This journal helps them track their migraines and what they’re doing when one hits. Over time, it can give a snapshot of what might be triggering migraines, so the person can try to avoid those triggers. Of course, sometimes migraines happen with no trigger, but if you can pinpoint a trigger, then you can take steps to avoid it.

Setting a routine

Having a routine for when you sleep and eat is a good idea when dealing with migraines. Getting too much or too little sleep can increase your risk, and drops in blood sugar may spark a migraine as well. Eating and sleeping at the same time every day could help.

Drinking water

Drinking more water rarely hurts anyone, and this is true for people with migraines. Mild dehydration may be a trigger for some people. You might be able to help your symptoms by striving to get the right amount of water for your body and activity level.

Track your health and triggers

If you’re focused on migraine prevention through lifestyle changes, then tracking your health may help. You can use tracking devices and programs to record food intake, water intake and exercise, and then use that along with your migraine journal to track symptoms and triggers. While you’re tracking these things, connect with Evidation to reward yourself for the healthy lifestyle changes you’re making. Download the app today!

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.

Get the support you need with Evidation

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.

More than 6% of children have asthma. The condition is manageable, but can make it hard for your little one(s) to fully participate in the joys of being a child. Thankfully, understanding signs of asthma in toddlers and older kids can help you understand how to give your child the help they need to breathe easily. With treatment, the vast majority of children with asthma are able to live full, healthy lives, unencumbered by the condition.

Here, we'll take a look at the common symptoms shown by kids who experience asthma, how asthma is diagnosed, and how you can make adjustments to your environment to help your toddlers or kids with asthma get the medication and support they need to thrive.

Common asthma symptoms in kids

It can be tough to figure out if your kids are showing symptoms of asthma. Many kids exhibit common asthma symptoms, such as coughing or wheezing, when they have a cold or other illness. While asthma symptoms can increase when a child is sick, they tend to come and go, even in times of wellness.

Asthma can present differently from person to person, and it's important to keep an eye on your child's symptoms so that you can describe information to their healthcare provider.

Common symptoms of asthma in kids include:‍

• Breathing problems, including gasping, breathing rapidly, or experiencing shortness of breath
• Poor sleep (signs may include feeling tired and irritable, or having dark circles under the eyes that don't go away)
• Coughing (tends to occur most frequently upon waking or just before going to sleep
• Chest tightness (your child may describe the feeling as itchy)
• A whistling sound when they breathe out (wheezing)
• Infants and babies may struggle to eat or suck
• Symptoms can come and go. Your child may experience symptoms more often when sleeping, which can make it harder to track how often they experience flare-ups.

While asthma is typically a controllable condition, some children (and adults) experience asthma attacks.

An asthma attack is different from the day-to-day symptoms of asthma. During a severe asthma attack, it may be hard for your child to control their symptoms with medication. Severe asthma attacks can be life-threatening, and may include a variety of symptoms such as serious breathing problems, uncontrollable coughing, a very pale or blue appearance (especially in the face, lips, and fingernails). If your child has an asthma attack, it's essential that you get immediate medical attention.

Diagnosing asthma in children

It can be difficult for healthcare providers to diagnose asthma in babies, toddlers, and children. As we mentioned, many common childhood conditions--such as run-of-the-mill respiratory issues--can cause asthma-like symptoms. Before meeting with your child's healthcare provider, you may want to keep a journal of their symptoms so they have the information necessary to assess the frequency and severity of your child's breathing issues. If your child is in school, take a moment at the end of each day to ask them about their asthma symptoms.

Your child's doctor will likely use a number of measures to diagnose your child's condition. Asthma diagnosis tools can include:‍

• Physical exam
• Chest x-ray
• Discussion and review of your child's health history
• Tests that show how your child's lungs function (very young children may not be able to perform these tests)
• Blood tests or allergy skin tests if your child has had allergic reactions in the past

After your child is diagnosed with asthma, your physician will work with you to help you create your asthma action plan. Having a plan in place for the prevention, management, and treatment of asthma can help your child live an active, healthy life after their diagnosis.

Managing asthma triggers at home

Both genetic and environmental factors can contribute to the development of asthma symptoms. Paying attention to the environmental factors that seem to trigger your child's asthma can help to lessen their symptoms over time.

Asthma triggers differ from person to person. Some common triggers that can exacerbate asthma symptoms include:‍

• Pest waste (such as waste from mice, rats, and cockroaches)
• Pollen
• Pets
• Dust mites
• Mold
• Secondhand smoke
• Air pollution
• Cleaning chemicals
• Scented home and body care products
• Exposure to cold air
• Physical activity

Your child's asthma triggers may change as they get older. Children with asthma who exercise regularly are likely to show an improvement in asthma symptoms and quality of life, according to recent studies. If your child is beginning to exercise for the first time, or is exercising at a new intensity level, it's important to carefully monitor symptoms and have rescue medication readily available.

Understanding asthma medications for kids

While lifestyle changes and trigger avoidance can go a long way in preventing asthma symptoms, medication is typically necessary, even if your child doesn’t have to use an acute rescue inhaler very often.

It can take some time for your child's care provider to discover what medicine, or combination of medicines, works best to alleviate their symptoms. Your doctor may prescribe your child medicines on a trial basis to see what works best for their needs. Asthma medicine can be prescribed in several forms, including pills, liquids for nebulizers, inhalers, and injections. For most kids, inhaled medications are most effective for the treatment of asthma.

It's likely that your child's provider will prescribe at least one acute rescue medication. These medications are given in the form of an inhaler or nebulizer. Albuterol is the most commonly used acute rescue medication for kids with asthma. Your child will only need to take this medication when they have symptoms. If you find that your child's acute rescue medication doesn’t work, or that they need to take it more often than prescribed to keep their symptoms at bay, it's important to seek medical attention right away.

Preventative medicines work to control your child's symptoms long-term. These medications are taken every day and can ease your child's reliance on their acute rescue medication. 

If your child shows symptoms of asthma more than two times per week, it's likely that their care provider will provide preventative medicines. These medications are typically in the form of corticosteroid inhalers, combination inhalers, or tablets that can work to keep the airways open. If these options aren't working for your child, your doctor may talk about adding an injectable medication that can work to control their symptoms.

An important note: Asthma is a nuanced, highly individual disease. While the medications described here are often prescribed for asthma symptoms in kids, it's important to work closely with your child's pediatrician to understand their unique symptom management needs. 

‍If your child has an asthma attack and their rescue medication does not relieve their symptoms, it's important to seek immediate medical attention by calling 911.

Creating an asthma action plan

It's important that you and your child have a plan of attack when their asthma symptoms appear or worsen. Talking with your pediatrician or respiratory therapist can help you decide when your child can manage their symptoms at home--and when they need to get specialized medical care.

Managing triggers is an important part of any asthma action plan. While many triggers can be avoided (such as spending time in enclosed spaces with someone who is smoking), others cannot (such as pollen and other seasonal allergens). Avoiding triggers when possible and limiting exposure time to triggers that you can't avoid can help to lessen your child's asthma symptoms.

Your child's pediatrician or respiratory therapist may ask that your child use a peak flow meter to understand the severity of their asthma from day to day. To use a peak flow meter, your child will simply forcefully breathe into a plastic tube. The meter will provide their peak flow rate, which indicates how quickly they're able to move air out of their lungs.

In many cases, preventative medication is a key factor in creating a successful asthma action plan. Not all children need preventative medication (especially those who have mild asthma), but kids with moderate to severe asthma symptoms can benefit from daily medication that works to support healthy breathing. Preventative medications are usually in the form of an inhaler or a pill.

Acute rescue medications are key for kids with asthma. It's usually recommended that your child keep their asthma medication with them whenever they're out of the house. Keeping the medication in a teacher's desk or nurse's office can work if your child isn't old enough to use their medication responsibly, but taking this route can cost your child valuable seconds in the event that their symptoms begin to flare.

Finally, it's essential that you have a plan for swift action in the event that your child's rescue medication isn't providing them with the relief they need. Your child's pediatrician or respiratory therapist may recommend that they keep a nebulizer (a machine that delivers a fine mist of asthma medication over an extended period of time) at home, which can help to relieve exacerbated symptoms. It's also important to know the signs that you need to take your child to the emergency room, or call 911.

‍Signs that your child with asthma needs immediate medical attention include:‍

• A peak flow rate in the yellow or red zone (less than 50% of their normal peak flow rate)
• You suspect the attack may be caused by an allergic reaction
• Struggles to lie down flat (more comfortable to sit down)
• Shortness of breath while resting
• Severe trouble breathing, talking, and/or crying
• Ribs pull in with each breath
• Loss of consciousness
• Change in appearance, including a bluish face or lips, or looking very ill
• Severe chest pain
• Need to use acute rescue medication more than every four hours

It's important to keep teachers and coaches in the loop. Even the most conscientious child can get caught up in a fun activity and miss the signs that their asthma is beginning to act up. Talking with your child's teacher, coaches, and other caregivers about your child's asthma warning signs can help ensure that your child gets the help they need, even when you're not around.

Promoting overall wellness in kids with asthma

Tips to help your child with asthma fully enjoy physical activity include:

‍Keep it fun. Exercise is important for kids with asthma, and many parents and kids find that asthma symptoms in kids begin to dissipate when exercise is included as a part of their normal routine. If your child has recently been diagnosed with asthma, there's a good chance they haven't had a great experience with exercise thus far. Talking with them about what type of activities they enjoy and participating with them--even if you're just playing tag in the backyard--can help boost their health and their confidence.

‍Teach your child to monitor their symptoms (in an age-appropriate way). Sudden breathing difficulty can be scary, and the feelings of panic that come with the onset of asthma symptoms can contribute to an attack. Helping your child understand how to recognize and treat their symptoms can provide them with a sense of agency over their asthma. Teaching your child to understand when they need to take their rescue medication--and when they need to ask for help--can be an important part of helping your child navigate asthma.

‍Keep their medication current. Most inhalers have a number on the back of the activator that shows how many doses are remaining in the canister. It's important to keep an eye on this number, so your child doesn't run out of medication. It may not seem like a big deal to skip a dose of preventative medication, but doing so can cause your child's symptoms to flare, triggering an attack.

Evidation: Here to help you feel your best

Just like you track your child's asthma symptoms, it's important to keep track of your own health. At Evidation, our team works to give you the suggestions and tips that you need to be your healthiest self. Download the app today to start making your health data work for you.

Obesity is a disease that affects nearly 42% of Americans, according to the CDC. If you are a person with obesity, you’re not alone. And it’s important to know this health condition affects more than just your weight. Obesity is connected to many serious health concerns, and understanding these risks and comorbidities will help you understand why prioritizing your health is so important.

Obesity as a risk factor: health risks associated with obesity

Obesity has a clear connection to several serious health conditions. That’s why doctors are so careful to recommend healthy changes if they see a patient’s weight increasing. While there may not be a direct link between obesity and specific conditions, the increased risk is clear.

Why is this? For one thing, too much extra weight takes a toll on the bones, joints, heart, brain, muscles, and additional body systems. Visceral fat, which is the fat around internal organs, can raise blood cholesterol and blood pressure levels while also increasing the risk of developing Type 2 diabetes. Fatty material can build up in the arteries. Sometimes, this can lead to clogs that can prevent blood from flowing properly to the heart or brain. This fact, combined with the higher risk of high blood pressure or high cholesterol levels, increases your chances of developing more serious heart health issues.

Cardiovascular disease is just one health risk people with obesity may face. According to the CDC, other health factors include:

• Type 2 diabetes
• Gallbladder disease
• Osteoarthritis
• Sleep apnea
• Cancer
• Mental health concerns
• Body pain

This list can feel a little overwhelming, but remember, you’re not alone. If you have obesity, many others are also facing these challenges. Understanding these risk factors will help you take the best possible care of your health and wellness.

Obesity and comorbidity

While obesity is a risk factor for several serious conditions, it’s also often found along with other conditions. This is known as comorbidity. Comorbid conditions don’t necessarily cause each other, but they are found together. Interestingly, there’s some overlap between risk factors and comorbid conditions when it comes to obesity. Specifically, obesity is often comorbid with:

Diabetes

According to Harvard, Type 2 diabetes is the health condition most strongly influenced by body weight. Someone who has a BMI of 35 or higher is 93 times more likely to also have diabetes. Researchers theorize that inflammation produced by fat cells may contribute to this link, especially abdominal fat cells. Too much inflammation affects blood sugar levels, which may be why these conditions are often found together.

‍Cardiovascular disease

Several cardiovascular diseases are directly connected to obesity. For instance, Harvard also indicates excess body weight is directly associated with coronary artery disease. In one study, individuals with obesity had an 81% higher risk of developing this condition. Stroke is also connected to excess body weight. Many people who suffer cardiovascular death also have obesity.

Cancer

Cancer and obesity are also connected, but the connection isn’t as clear as the connection between diabetes and cardiovascular disease because there are many different types of cancers with different causes. Some of the types of cancer connected to obesity include cancers of the:

• Digestive system
• Esophagus
• Pancreas
• Breast
• Endometrium
• Kidney
• Gallbladder

Many of these cancers have the highest connection to fat in the abdominal area rather than other areas of the body.

Reading a list like this can feel overwhelming. Yet it’s important to know these connections so you can make informed choices about your health. With some changes, you may be able to lower your risk and lessen the chance of developing a comorbid condition.

Impact on energy levels

When someone has obesity, they often have lower energy levels or overall feelings of just being tired. There are several reasons for this. First, many people with obesity struggle with their sleep, often due to sleep apnea. Also, the body has to work harder to move when it carries excess weight. Finally, excess body fat can impact the hormones connected to energy levels. 

Thankfully, if you’re dealing with lower energy levels, there are some positive steps you can make to improve. One idea is to move your body more often. Exercise may feel difficult when you’re tired, but as soon as you get moving, you’ll start feeling the impact of endorphins, which can increase your energy and boost your mood. Movement doesn’t have to be strenuous, either. A simple walk around the block can have great positive impacts on your energy.

Second, consider drinking more water. Hydration increases energy levels, and water intake requirements have a direct link to your body’s size. You may need more than you think!

Obesity and mental health

Poor energy and other health conditions can all impact your mental health. You may be a victim of body-shaming as well as over half of all adults experience stigma related to their weight in some way. As many as 20 to 60 percent of people with obesity are also suffering some sort of psychiatric illness, which is a higher rate than the general population. Understanding that you aren’t alone in these struggles, and empowering yourself to make positive health changes, may help lessen the impact on your mental health. Always remember to seek professional care, too, if you have a mental health concern. 

Practical tips for health prioritization

These risks of obesity are serious, but the good news is that positive health changes make a big difference. While each individual’s approach to health will be unique due to their personal life experiences, most people can make changes that will lower their risk of developing these conditions. The key is to prioritize your health. 

If you’re struggling with being overweight and are aware of obesity risk factors, you may already know changes you can make that could help you live a healthier lifestyle. If these changes feel challenging, remember that every small step you take can have a big impact on your overall health. 

Before you start any health changes, consider having a check-up with your doctor. You might have underlying health conditions making it harder to work on your weight. If you treat these, you might find your healthy lifestyle changes are more effective. You can also get the green light from your doctor for the changes you want to make.

Another strategy to consider is a change in your diet, which can start with portion control. Eating smaller portions can help you lower your calorie intake, which is a good first step. You can also increase the number of fruits, vegetables, and lean proteins you eat, which give you more nutrients than other foods. As you start making dietary changes, check out some common health myths, such as the idea that all carbs are bad, and make changes a little bit at a time. 

Remember that water is a way to boost your energy? It’s also a way to achieve other health goals. Drinking the right amount of water for your body and your activity levels can not only increase energy, but it could also help you eat less. If you add water a little bit at a time, you’ll likely find that it becomes a habit, and it also may help you eat less as you work to reduce your body weight.

Finally, remember the importance of exercise! Find times when you can incorporate more movement into your day, such as by taking the stairs instead of the elevator or having a dance party at home at the end of the day. If you have mobility challenges, a seated workout might be a good way to get started. You’ll likely find that doing so boosts your energy levels and your motivation.  

Making health changes and embracing healthy living can feel overwhelming at first, but every little change adds up over time. You can use tools to track these changes to help you stay motivated. You can also pair Evidation with your favorite health and fitness tracking program to reward yourself for the healthy changes you make. Download the app today to take back your health with Evidation.

There are many factors and lifestyle events that can cause your blood pressure to increase. Exercising, while healthy for your heart, can cause a temporary increase in blood pressure. Stress can be a cause of sudden high blood pressure as well. But what about necessary lifestyle factors, such as eating? Does blood pressure rise after eating? For some people, it does.

Generally speaking, when you eat, your blood pressure goes down temporarily. This is because the body sends blood to the gastrointestinal system to help you break down your food, and the rest of your body experiences a drop in blood pressure. Increases in blood pressure are less common, but they can still happen. If you suspect your blood pressure’s increasing after eating, here’s what you need to know.

The physiology of eating: how the body responds

When you eat, your body must send extra blood to the digestive organs to help with breaking down the food and using its nutrients. When this happens, the blood vessels away from the digestive system narrow. This process also triggers an increased heart rate after eating. All of this happens so that the body maintains sufficient blood flow to the brain and extremities, even though more blood is going toward the digestive system.

These physiological processes cause a slight dip in blood pressure that’s rarely a cause for concern. Sometimes, the blood vessels and heart don’t respond the way they should to these natural changes, causing a more severe decrease in blood pressure accompanied by symptoms, such as dizziness and lightheadedness. This is a condition known as postprandial hypotension. Having high blood pressure after eating is less common, but it can happen.

How do you recognize high blood pressure after eating?

Having high blood pressure after eating is a condition known as postprandial hypertension. This rare occurrence is hard to spot because high blood pressure doesn’t cause many symptoms. Most of the time, people only realize they have this issue if they take their blood pressure after eating for another reason.

That said, extremely high blood pressure spikes can cause symptoms, according to the World Health Organization. These may include:

• Severe headaches
• Chest pain
• Dizziness
• Nausea
• Breathing difficulties
• Changes in vision
• Anxiety

If you have any of these symptoms after eating, talk to your doctor right away. This can indicate a severe increase in blood pressure that needs immediate medical attention.

Factors influencing high blood pressure changes

There are several factors that can influence your blood pressure and cause it to rise. These include:

Cuff size or reading errors

If you're getting an unusually high reading after eating, make sure you're using a blood pressure cuff that's the right size for your arm. If it's too small, you will get an inaccurate reading, and that reading will be high. Similarly, make sure you are reading the blood pressure properly and are sitting still, with your arm gently resting on a table or the arm of the chair.

Food choices

If you eat foods that are high in salt or saturated fat, you’re going to be more likely to notice an increase in blood pressure after eating. The salt and fat content triggers this change. Monosodium glutamate, also known as MSG, is also connected to blood pressure increases.

Stress

Stress can cause increased blood pressure. This isn’t directly connected to eating, but you may notice higher readings if you’re in a period of high stress.

Caffeine

Caffeine intake can cause your blood pressure to increase. If you consume caffeine at your meal, then you’re more likely to notice increases in blood pressure after you finish eating, but the beverage, not the food, is the trigger.

Alcohol

Very Well Health indicates alcoholic beverages can trigger an increase in blood pressure. This increase in blood pressure is short-lived, but if the spike is high enough or if you already have high blood pressure, it can be dangerous.

Managing post-eating blood pressure: lifestyle strategies

Eating is not usually a cause of sudden high blood pressure spikes, but for some people, it does cause a slight increase. If you’re dealing with blood pressure problems and have found a connection between eating and high levels, there are some lifestyle changes you can make to help.

First, know that temporary increases in blood pressure, as long as it’s normally at a healthy level, may not be a cause for concern. Talk to your doctor about your cardiovascular health so you can know whether or not this is an issue.

If your doctor is concerned, take measures to improve your cardiovascular health and lower your cholesterol levels. Increased exercise and water intake are both good strategies to create overall improvements in your heart health.

You can also focus on what you eat if you’re seeing a connection between your blood pressure and your eating schedule. Healthline indicates the Dietary Approaches to Stop Hypertension (DASH) diet is a good place to start. This diet focuses on foods that are low in salt and saturated fats, including fresh produce, low-fat dairy, and whole grains. It also recommends limiting added sugars. With these changes, you can lower your blood pressure up to 11 mm Hg, which could significantly impact the changes in blood pressure after eating.

Healthy eating also means adding some factors into your diet. For example, potassium and magnesium can help lower blood pressure levels, according to one study. Lean protein and fiber are also beneficial to your cardiovascular health.

Blood pressure increases after you eat are rare, but for some people, they can be normal. However, if you’re already dealing with elevated blood pressure, or if those increases are substantial, you’re going to need to pay attention to them. Being mindful of this type of postprandial blood pressure change, and making lifestyle adjustments when needed, can help you take better control over your health. By prioritizing your health and staying informed about factors that influence it, you can enjoy better wellness in your life.

If you’re looking for help with achieving your health goals, consider Evidation. Our clear guidelines and support have helped many people reach their health goals. Start tracking your health with Evidation today.

When you go to the doctor's office, your healthcare provider will typically check both your blood pressure and your heart rate at the start of your appointment. While both of these cardiovascular vital signs can provide insights into your health, they provide distinctly different information. Understanding the difference between heart rate and blood pressure--as well as how the two measures can affect one another--can provide you with information you can use to boost your health.

What are heart rate and blood pressure?

Also known as your pulse, your heart rate measures the number of times your heart beats in each minute. There are many factors that can influence your heart rate, including your fitness level, current physical activity, certain medications, and your emotions.

Blood pressure doesn't measure how often your heart is beating, rather, it measures the force with which your blood is flowing against your arterial walls. Your blood pressure reading can provide you and your healthcare provider with insight into the health of your cardiovascular system.

When both your heart rate and your blood pressure reading fall within a healthy range, it's a sign that your cardiovascular health is solid. If your heart rate and/or blood pressure reading are too high or too low, it's a sign that you're in need of further testing for heart-related health conditions.

Blood pressure and heart rate: How they influence each other

While your blood pressure and heart rate aren't measures of the same thing in your body, they do tend to rise and fall together. Many people find that when their heart rate is very high, their blood pressure is very high as well, as the heart is working hard to get oxygen to various parts of the body.

Many people also find that when their heart rate is very low, their blood pressure is low as well. Typically, the ups and downs of heart rate and blood pressure measures are most noticeable during extreme circumstances, such as when you're experiencing a health crisis or during times of extreme emotional stress.

While the two measures often work in tandem, this isn't always the case. Some health issues--including dehydration, severe cases of infection, or severe blood loss--can cause blood pressure to decrease while the heart rate increases.

Factors affecting blood pressure and heart rate

If your blood pressure or heart rate are too high for your (or your healthcare provider's) liking, it's important to take steps to get both measures into a healthy range. Thankfully, activities that lower one of these measures will usually lower the other.

Some changes you can make to lower your blood pressure and heart rate include:

• Exercising regularly
• Managing stress through writing in a journal, listening to music, meditating, yoga, deep breathing, playing with pets, or spending time with family and friends
• Eating a healthy diet (and limiting the amount of added salt in your diet)
• Don't smoke, and if you do smoke, make a plan to quit
• Don't drink, and if you do drink, limit your alcohol intake
• Eat foods rich in magnesium and potassium (including pumpkin seeds, bananas, and leafy greens)

Sometimes, medication is necessary to support your heart health. Your doctor will be able to work with you to decide whether it makes sense for you to support your cardiovascular health with medication while you also implement lifestyle factors that can help you feel your best.

Measuring and monitoring: tips for tracking your vitals at home

Keeping track of changes in your heart rate and blood pressure can help you get an idea of how different factors, including stress, exercise, illness, and getting enough sleep, affect your cardiovascular health.

It's simple to take your heart rate and blood pressure measurements at home. Most automated machines that you can purchase for home use provide you with a blood pressure and pulse reading at the same time. While some smartphone apps claim to be able to measure blood pressure, these aren't approved by the Food and Drug Administration (FDA) and shouldn't be used to gather insights about your health.

A few tips to follow to help you get accurate heart rate and blood pressure readings at home:

• Be sure to take your readings at the same time every day
• Don't take your readings immediately after exercising unless you're working to measure your active heart rate and blood pressure
• Make sure you always take your blood pressure on the same arm, as the right arm tends to show higher blood pressure readings than the left arm
• Sit in a chair with your legs uncrossed during your blood pressure reading, as crossing your legs can cause up to a 10-point increase in your systolic blood pressure
• Consider your breathing when you take your blood pressure. Implementing a standardized breathing pattern can help to ensure that your mind is focused and your mind is as relaxed as possible

Some variation is normal in your day-to-day readings. If you notice sudden changes in your heart rate or blood pressure, it's important to reach out to a healthcare provider right away. If you notice gradual changes over time--for example, your blood pressure rises steadily over a few months--it's a good idea to make an appointment with your doctor to learn more about how to keep your blood pressure within a healthy range.

Whether you've been using your health data for years or you're just getting started with learning more about what works for your body, keeping track of your blood pressure and heart rate can help you see what's working for your health--and how some changes might benefit your well-being.

Download Evidation today

At Evidation, we're here to help you make the most of your health data. Whether you're starting to track your blood pressure readings, want to boost your activity levels, or want to learn more about your health conditions, we've got you covered. Our clear guidelines, tips, and support make it easier for our users to achieve their health goals. Download the app today to get started!