Most people know about blood pressure and its connection to cardiovascular health, but have you ever heard of pulse pressure? This lesser-known number can actually be one of the first indicators of cardiovascular concerns. Here’s what you need to know about pulse pressure, its connection to your heart health, and how to use it to monitor your health.

What is pulse pressure?

Pulse pressure is a measure of the difference between the systolic and diastolic blood pressure readings. It’s a lesser-known number that can have a big impact on your overall cardiovascular health.

Pulse pressure and its connection to cardiovascular health

To calculate pulse pressure, simply subtract the upper number and lower number of your blood pressure. It’s normal for this to increase as you age, but if the pulse pressure gets too high, it can indicate cardiovascular health problems, even before symptoms develop.

A high pulse pressure reading doesn't necessarily mean you have heart disease. However, it does mean you have an increased risk of heart disease. A high pulse pressure reading potentially increases the risk of both heart disease and stroke. Even just an increase of 10 mm Hg can increase heart disease risk by as much as 20 percent, according to research from the National Library of Medicine.

Low pulse pressures can also be problematic. According to the Cleveland Clinic, a low pulse pressure, when the pulse pressure is ¼ or less of the systolic blood pressure number, may indicate the heart isn’t pumping enough blood. This can indicate heart failure or heart valve disease in some people, and it can indicate a loss of blood in others after injury or due to internal bleeding. Thus, both low and high pulse pressures can indicate problems with your cardiovascular system.

Understanding the numbers: interpreting pulse pressure readings

A normal blood pressure reading for a healthy adult is typically 120/80. To find pulse pressure, subtract these two numbers. 120 – 80 = 40. You can find this any time you take your blood pressure reading using the same formula.

So, what does the number mean? Healthline indicates a normal pulse pressure reading falls between 40 and 60 mm Hg. Anything higher than this is considered high, while anything lower than this indicates a low reading.

Pulse pressure should be considered along with blood pressure. For instance, if someone has a pulse pressure of 60 mm Hg and a blood pressure of 120/80, which is normal for an adult, they’re at low risk for a heart disease event. However, if someone has a blood pressure reading of 180/120 mm Hg, they still have a pulse pressure of 60 mm Hg. That said, this is a high blood pressure reading, and as such, they're at risk for a heart disease event, even with a normal pulse pressure measurement.

Factors influencing pulse pressure

You may notice that your pulse pressure fluctuates. This is normal. Many factors can influence your pulse pressure.

Like your blood pressure, your pulse pressure may change with physical activity. Eating and drinking can also influence your pulse pressure. Even actions like talking and laughing can have an impact.

Age also impacts pulse pressure. Most people have higher pulse pressures as they age. This may be due to the way the arteries stiffen with age.

Interestingly, Mayo Clinic indicates that blood pressure medication may not have an impact on pulse pressure. While it’s important to take blood pressure medication to keep blood pressure numbers in a healthy range, if you have high blood pressure, you may notice that your pulse pressure remains where it is.

How to measure pulse pressure? Tips for accurate monitoring

Measuring pulse pressure isn’t hard, but you do need to do it accurately to give yourself a good picture of your cardiovascular health. Here are some tips.

Take an average of measurements

Because pulse pressure levels can change, you need to measure it more than once. Consider measuring it twice, with measurements taken about five minutes apart. Then, average your two measurements by adding them together and dividing by two. This may give you a more accurate pulse pressure.

Accurately measure blood pressure

Use a blood pressure cuff that you trust to measure your blood pressure. Consider taking your cuff to the doctor to have them verify that it’s accurately measuring your blood pressure. Sit still with your feet flat on the floor and your arm resting on the arm of a chair or couch when taking your blood pressure.

Monitor over time

A one-time pulse pressure reading that’s high isn’t necessarily a cause for alarm. Keep tabs on your pulse pressure over time, and alert your doctor if you see a potentially hazardous trend.

How to improve pulse pressure? Lifestyle and wellness strategies

If your pulse pressure’s high or low, talk to your doctor first to rule out any health concerns that need to be addressed quickly. If your doctor doesn’t find any serious concerns, consider making some lifestyle changes that can support heart health.

Eat a healthy, balanced diet

Eating healthy foods that are high in fiber and low in unhealthy fats and sugars will support improved heart health. Start by swapping out snack foods for whole fruits and vegetables and high-fat meats for leaner cuts to make some small changes that can add up to big improvements over time.

Learn stress management

Another way to support your heart health is with improved stress management. While you can’t always eliminate stress, find healthy ways to deal with it, such as practicing yoga at home or scheduling downtime into your week.

Exercise regularly

Exercise, even if it’s as simple as a walk, is beneficial to your heart. Use a tool such as a step counter and pair it with Evidation to incentivize yourself to keep walking.

Increase your sleep

Aim for 7 to 9 hours of sleep each night, whenever possible. Getting enough sleep reduces your stress and improves your overall health. When you sleep, your heart rate slows, and your cardiovascular system gets a break as well, which improves its health.

Get personalized health insights to track your health goals with Evidation

Early detection is a key factor in protecting yourself from cardiovascular disease, especially if you already have a diagnosis or are at high risk. Sometimes, you’ll need data to get the conversation going with your healthcare provider, and Evidation can help. Our personalized health insights can help you track your health goals and progress, while also giving you a talking point to help your care provider understand your concerns. Our Heart Health digital program can help you track your heart health throughout your daily life so that you can get the right data to your doctor. Read more about how Heart Health is helping people track and talk about their cardiovascular health, then download the app today to start tracking yours.

What is ferritin?

If your doctor has determined that you may have low iron levels, it's likely that they've ordered a ferritin test.

Ferritin is a protein that naturally occurs in blood. When you have a ferritin test, your doctor is able to use the amount of ferritin in your blood to determine how much iron is stored in your body.

Ferritin in the body

Ferritin plays an important role in keeping your body energized and healthy. Healthy iron levels allow your body to create red blood cells that work to carry oxygen throughout the body.

Iron levels can differ from person to person, and following your doctor's recommendations for lab tests can help your healthcare team keep an eye on your iron levels.

In healthy adults, standard blood ferritin ranges include:

• Female: 12 to 150 nanograms per milliliter
• Male: 12 to 300 nanograms per milliliter

Low ferritin risk factors

While anyone can have low iron levels, some people are more likely to develop low ferritin than others. If you're more likely to have low iron than others, your doctor may recommend regular ferritin testing to provide you with the information you need to adjust and supplement your iron levels.

People who are at risk for low ferritin levels include:

• People who are underweight
• Women who are pregnant
• Women who experience heavy periods
• People who have digestive issues that cause problems with their ability to absorb the nutrients in their food (such as inflammatory bowel disease)

While these conditions can make it more likely that you'll develop low ferritin levels, some people develop low ferritin levels–and subsequently, low iron– without any risk factors.

An important note: if you have a blood test that shows low ferritin, this does not necessarily mean that your body has low iron. Excess iron is stored in ferritin, so anyone who has low iron will also have low ferritin. In other words, Everyone who has low iron will have low ferritin, but not everyone who has low ferritin will develop low iron.

Symptoms of low ferritin

Wondering if you might be living with low ferritin levels? While a blood test is the only way to know for sure, there are some symptoms commonly shown by people who have low levels of iron stored in the ferritin in their red blood cells.

Common signs of low ferritin levels include:

• Skin appears more pale than usual
• Muscle weakness
• Unexplained fatigue
• Dizziness
• Rapid heartbeat
• Unusual shortness of breath

If you're experiencing these symptoms, it's important to talk with your doctor to get to the root of your issue. While many of these symptoms can be attributed to low ferritin, they can also be indicative of other health conditions.

Causes of low ferritin

There are many health issues that can cause a low ferritin test result. If your blood test comes back showing that you have low ferritin levels, it's likely that your doctor will order additional tests (such as transferrin saturation, total iron-binding capacity, and serum iron) to determine the severity of your body's low iron levels.

Sometimes, low ferritin levels can be caused by issues including:

• Conditions that stop the body from properly absorbing iron
• Blood loss related to digestive tract issues
• Inadequate levels of red blood cells
• A diet low in iron
• Inflammatory health conditions

Low iron stores vs. iron-deficiency anemia: What's the difference?

If you have a ferritin test that shows that you have low iron stores, you could be anemic. In order to understand the difference between low ferritin and low iron, it's important to understand the role that hemoglobin plays in your health.

Hemoglobin is a component of red blood cells, and works to carry oxygen throughout your body. Iron works to help your bone marrow produce hemoglobin. Without iron, the body struggles to produce hemoglobin. Red blood cells are able to store extra iron in ferritin proteins. When the body doesn't get enough iron from food, it has to resort to using ferritin-stored iron to create hemoglobin.

When your body doesn't have much ferritin-stored iron, it’s possible to develop iron deficiency. Over time, this can make it hard for the body to make enough hemoglobin to support your health. Anemia is a condition that occurs when you have low levels of hemoglobin in your blood, caused by low iron stores.

If you have low ferritin levels, it's important that you carefully follow your doctor's advice to boost your body's iron stores to avoid developing anemia.

Increasing ferritin levels naturally

If you've recently been diagnosed with low ferritin levels, we've got good news: there are plenty of steps you can take to naturally increase your body's iron stores. Here, we'll take a look at how supplementation and diet changes can help to boost your body's ferritin levels.

Supplements

Your doctor may recommend that you use iron supplements to help boost your ferritin levels. It's important to work closely with your care provider to monitor whether your supplementation routine is working--some people find more success through supplementing iron every other day rather than taking a supplement every day.

Dietary changes

Adding iron-rich foods to your diet may help you increase your ferritin levels. There's no need for a total dietary overhaul--simply adding some of the foods below to your nutrition plan can help you boost your energy by increasing your body's iron levels.

Foods high in iron include:

• Beans
• Tofu
• Beef
• Dried fruit
• Cashews
• Lentils
• Kale
• Pistachios
• Soybeans
• Peas
• Beef
• Broccoli

Talk to your doctor

If you're concerned that you may have low iron stores in your body, it's key to reach out to your doctor for ferritin testing. Be sure to keep a list of your symptoms, which can allow your doctor to determine whether they should test for health conditions in addition to low ferritin levels. If your doctor finds that your ferritin levels are low, you'll want to talk with them to develop a supplementation and diet plan that will help you get back to feeling like yourself.

Download Evidation today

At Evidation, we're here to help you make the most out of every day. From providing you with easy-to-follow health tips to providing the support that you need to feel your best, we've got you covered. Download the app today to get started!

When you go to the doctor and get your blood pressure measured, the nurse reads back a number like this: 120/80. Most people don’t think twice about what that number means, but what happens if a measurement starts to creep up? For most patients with hypertension, both numbers will increase, but sometimes, just one. If only the bottom number starts to go up, you’re dealing with high diastolic blood pressure. Here’s a closer look at what causes high diastolic blood pressure and how you can treat this rare condition.

What is diastolic blood pressure?

When doctors measure blood pressure, they measure systolic and diastolic. The systolic number is listed on top of the diastolic number. Diastolic measures the pressure in your blood vessels in the period between your heartbeats. In contrast, systolic measures the pressure when the heart muscle contracts.

What causes diastolic blood pressure to increase?

Currently, any reading above 80 millimeters of mercury for diastolic blood pressure is considered high as long as the systolic blood pressure is within normal parameters. So what causes this level to increase?

General hypertension, which is elevated levels for both types of blood pressure, often occurs due to lifestyle factors. Someone who eats a diet high in fat and salt or someone who is living with obesity may have high blood pressure. However, high diastolic blood pressure is rare, affecting only about 20% of patients with high blood pressure. It may be caused by endocrine disorders, renovascular disorders, and even sleep apnea, in addition to the factors that can cause overall high blood pressure. Sometimes, stress and anxiety or excessive alcohol consumption can also cause it, and some medications, including atypical antipsychotics and amphetamines, can cause it. In many cases, however, doctors aren’t sure why a person develops high diastolic blood pressure. If you’re concerned about these potential causes, always consult with your doctor, and don’t change your medication without a doctor’s oversight.

Dangers of high diastolic blood pressure

High diastolic blood pressure may be rare, but it’s still an important thing to note because diastolic blood pressure is an important indication of cardiovascular health. Since this number measures the blood pressure between heartbeats, a high level may mean less effective delivery of oxygen to the heart's muscles. This, in turn, can lead to an increased risk of heart disease.

The risk is fairly high, too. According to Medical News Today, an increase of 10 millimeters of mercury for this measure doubles an adult’s risk of heart disease or stroke, as well as some additional health concerns. This risk appears once someone reaches age 40, and high diastolic blood pressure doesn’t have the same impact on younger individuals.

Specifically, increased diastolic blood pressure increases your risk of having:

• Heart disease
• Stroke
• Heart attack
• Heart failure
• Peripheral arterial disease
• Chronic kidney disease
• Vision loss
• Aneurysm
• Atrial fibrillation

Symptoms and diagnosis

High blood pressure of any kind rarely has symptoms. That’s why it’s sometimes called the “silent killer.” When blood pressure levels are severe, it may lead to headaches, anxiety, nosebleeds, and nervousness. An irregular heartbeat or vision problems may also occur.

Because symptoms typically don’t develop until the disease has progressed quite far and levels are extremely high, most people get diagnosed at a routine medical examination or when they’re being seen for something else. Doctors typically take blood pressure at every appointment, noting elevated levels. Occasionally, elevated diastolic blood pressure may not be a cause for alarm, but if it’s staying elevated regularly, you’ll want to talk to your doctor about how to best manage it.

Improve your blood pressure with treatments and lifestyle modifications

Managing your blood pressure, including your diastolic blood pressure, is an important part of keeping your heart healthy. The first line of defense for mildly elevated blood pressure and improving cardiovascular health may be lifestyle modifications. If lifestyle modifications aren’t sufficient, or if the diastolic blood pressure level is extremely high, your doctor may choose to use medications to treat it.

Increased exercise

First, consider adding more exercise to your routine. You can exercise safely with high blood pressure using a few modifications. Always check with your doctor, but getting more activity may help lower your blood pressure over time.

Increased water intake

Another way to manage blood pressure through lifestyle changes is by increasing your water intake. Drink the appropriate amount for your gender and age, and consider increasing it slightly if necessary to improve your health. Staying hydrated supports good heart health, and that includes improving blood pressure levels.

Balanced diet with less salt and alcohol

Managing your diet may also have a positive effect on diastolic blood pressure levels. Reducing alcohol consumption, limiting salt intake, and focusing on eating a balanced diet all play a role in keeping blood pressure levels in check. You can use tools like Evidation and your favorite fitness tracker and food tracking apps to monitor how well you’re doing to reach these goals.

Home monitoring of blood pressure

Monitoring your blood pressure levels at home will also be helpful. This shows you if the lifestyle modifications are working and will also help you know if you need further medical intervention.

Medication treatment options

Because high diastolic blood pressure is rare, most patients will need to get some medical oversight. If your systolic blood pressure is normal, but your diastolic is high, your doctor may want to proceed with caution. Medical News Today warns that treating high diastolic blood pressure with medication, particularly if the patient is young, can increase the risk of heart problems.

That said, if levels get high enough, doctors will recommend medication. Some options include:

• Diuretics
• Angiotensin receptor blockers
• Angiotensin-converting enzyme inhibitors
• Calcium channel blockers

Adding medication will mean an increased level of monitoring from your doctor. Sometimes, medications need adjustment until the ideal blood pressure level is reached.

Monitor your health goals with Evidation

If you’re struggling with your diastolic blood pressure, you’ll want to take a multifaceted approach to managing it. Tracking your health will be part of this. Evidation can add motivation to help you take charge of your health by rewarding you for making better health choices. Start tracking your health with Evidation today.

November is Diabetes Awareness Month, and this is an excellent time to take a closer look at this common condition, its potential risks, and ways you can protect yourself from it. Like many health conditions, diabetes has far-reaching consequences, but it can also be managed with better awareness and monitoring combined with lifestyle changes that promote health. Whether you have diabetes or you’re helping a loved one manage the condition, this is the month to focus on awareness and education about this common disease.

Types of diabetes

If you or a close loved one are affected by diabetes, you aren’t alone. Diabetes affects over 133 million people in the US alone, but not all people with diabetes have the same type. Typically, people with diabetes will have one of three main types:

• Type 1 diabetes – This type of diabetes occurs when the body does not make enough insulin, often due to damage to the pancreas. Though it can develop at any age, type 1 diabetes is sometimes called juvenile diabetes because it’s more commonly the type that affects children.
• Type 2 diabetes - The most common type of diabetes, type 2 occurs when the body makes enough insulin but doesn’t respond properly to it. In response, the pancreas makes more insulin, and eventually, this leads to an increase in blood sugar.
• Gestational diabetes – This form of diabetes is unique to people during pregnancy. The increased weight during pregnancy can cause some people to become insulin-resistant, and this, in turn, can trigger diabetes. About half of people who have gestational diabetes will see their blood sugar levels return to normal after delivering their babies, while the other half will develop type 2 diabetes later in life.

Regardless of the type of diabetes a person has, this is a life-altering condition. It requires the individual to carefully care for their health to maintain balanced blood sugar. It also requires carefully following all recommendations from the individual's doctor to protect their health and well-being.

Understanding diabetes in women

While diabetes can affect all individuals with the condition, women and those who were assigned female at birth may have more risks than biological males. For example, the FDA warns that women with diabetes have a higher heart disease risk than men. The disease also increases the risk of vaginal yeast infections and urinary tract infections in women.

In addition, female hormones impact a woman’s ability to predict and manage blood sugar levels, and the cravings that come with those hormones can also impact diabetes management. Diabetes can also reduce a woman’s libido and make the vaginal area dry, which creates pain during intercourse. Finally, women who wish to become pregnant can face infertility issues due to diabetes, and if the diabetes is not well managed, they face the risk of complications and birth defects in the baby.

Because of these increased risks, women who have diabetes or who are at risk for developing the disease need to work with a healthcare team to keep blood sugar levels in proper balance. The best way to avoid these increased risks and potential complications is with good monitoring and blood sugar control. Making positive health changes, such as following a diabetic diet or increasing exercise, may also lessen this risk.

For children with diabetes, empowerment is key

Diabetes affects 283,000 children and youth in the United States, and the majority of these are type 1 diabetes patients, according to the CDC. This disease requires close monitoring and tracking, which can be hard for children. However, because diabetes is a lifelong condition, children must learn the skills they need to keep their blood sugar levels in check. Giving kids the tools they need to manage their diabetes well empowers them to embrace healthy choices and proper blood sugar monitoring throughout their lives.

The first step in empowering kids is educating them about what diabetes is and why it happens. Sadly, many misconceptions about diabetes exist, and children need to know that developing the condition is not their fault. This knowledge will help them tackle any misconceptions they hear from their friends.

Next, children should learn to monitor and check their blood sugar. While many tools, such as devices that deliver insulin via a pump or monitor blood sugar around the clock, can help, children should know how to take their own blood sugar manually should their device fail. Children also need to learn what to do if they have high or low levels.

If you’re a parent with a child who has diabetes, consider working to educate not only the child but also the other important adults in the child’s life. For example, children with diabetes may notice changes in blood sugar levels after exercise, so your child might need to advocate for a blood sugar check or snack after P.E. class. Getting all adults on board with this will help your child get the care they need and feel empowered as they do so.

Though diabetes can be a challenging diagnosis for a young child, learning to manage it is possible. Through empowerment, you can prepare your child for an adult life that they love, with diabetes not getting in the way.

Avoiding diabetes complications by prioritizing health

Regardless of age, sex, or gender, having diabetes puts a person at risk of several serious health complications. Diabetes, if left untreated, can affect every part of the body. Some possible complications include:

• Retinopathy and other eye problems
• Nerve damage in the feet (neuropathy)
• Kidney disease
• Heart attack and stroke
• Gum disease
• Hearing impairment
• Alzheimer’s disease

Each of these is just as impactful as diabetes, which means monitoring and treating diabetes needs to be a top priority for people with the condition. In addition, people with diabetes can benefit from taking measures to protect and improve their overall health, which will reduce their risk of developing these complications as well.

Support systems for diabetics

Diabetes is a challenging condition to manage, and people with diabetes benefit from a strong amount of support surrounding them. Support starts with friends and family who can encourage an individual to work toward better diabetes management and reaching their personal health goals. In addition, several organizations provide support for diabetes, including:

• The American Diabetes Association
• Children’s Diabetes Foundation
• Defeat Diabetes Foundation
• JDRF
• Diabetes Research Institute Foundation

You may also find support groups in your local community through your healthcare provider.

Use Evidation to reach your health goals

At Evidation, we believe in empowering individuals to make the best health decisions they can, and we’re also committed to staying at the forefront of research, supporting healthcare providers in their clinical research into life-altering conditions like diabetes.

The more tools at your disposal when managing diabetes, the better, and Evidation is one such tool. With clear guidelines and easy digital health monitoring, Evidation helps individuals reach their health goals. When managing diabetes, every healthy step you take to prioritize your wellness is critical, and Evidation is here to help. Download the app today.

When someone is getting older, they naturally become increasingly forgetful. Yet for some, that forgetfulness is a sign of something more serious, the beginning stages of Alzheimer’s disease. In 1983, President Ronald Reagan declared the month of November to be National Alzheimer's Awareness Month. At the time, around 2 million people had the disease. Today, in America alone, it is over 6 million and growing. As Alzheimer’s Disease Awareness Month returns, the team at Evidation wants to take a closer look at the condition and its impact on society.

The facts about Alzheimer’s disease

Alzheimer’s disease is a degenerative brain disease. It is a form of dementia, which is a larger category of degenerative brain disease, that attacks a person’s memory and thinking skills. It’s rarely genetic, though some forms of early-onset Alzheimer’s can be linked to a genetic cause.

According to statistics from the Alzheimer’s Association:

• Over 6 million Americans suffer from Alzheimer’s disease
• Though it can affect people of all ages, 72% of people with the condition are age 75 and older.
• Over 11% of people aged 65 and older have Alzheimer’s disease.

Though these statistics are staggering, Alzheimer’s research continues to make progress to help people understand and fight this common disorder. Alzheimer’s Awareness Month is an excellent time to take a closer look at what the research currently says.

Alzheimer’s disease prevention strategies

Alzheimer’s disease, sadly, has no currently known cure, though research continues to look at treatment options. That said, the CDC indicates that many of the risk factors for Alzheimer’s are preventable. Reducing the risk of developing Alzheimer’s and other forms of dementia starts with reducing these preventable risk factors.

High blood pressure

According to one CDC study, around half of adults who had Alzheimer’s disease also had high blood pressure or were not physically active, especially regarding aerobic physical activity. One strategy to protect against Alzheimer’s is to increase physical activity and work to keep high blood pressure under control.

Smoking and binge drinking

Smoking and binge drinking are also risk factors for Alzheimer’s and dementia. Since these are preventable behaviors, focusing on getting help to quit may have a positive impact on a person's risk of developing dementia.

Obesity and diabetes

A connection between obesity, diabetes, and dementia has been established. Taking measures to increase activity while lowering caloric intake and combining that with good blood sugar control are helpful as part of an Alzheimer’s prevention strategy. Healthy eating and increased physical activity can both play a role in managing these conditions.

Diagnosis and screening methods

As we age, a little bit of memory loss is common. So, how do you determine if your loved one is dealing with normal memory loss or a more severe form, such as Alzheimer’s disease? The only way to know for sure is with an evaluation from a medical doctor.

Doctors use assessment tools, such as the General Practitioner Assessment of Cognition, to screen individuals who may have dementia or Alzheimer’s. If these screening tools indicate potential dementia, the doctor can refer the person for a more thorough evaluation.

Currently, there is no scan or blood test that can diagnose Alzheimer’s disease. Instead, doctors use cognitive diagnostic tools and combine those with medical history, neurological examination, brain imaging, and observations to make a diagnosis.

Different stages of Alzheimer’s

Alzheimer’s is a progressive disease, which means the symptoms steadily worsen over time. There are three main stages of Alzheimer's: mild, moderate, and severe, which are also sometimes categorized as early-stage, middle-stage, and late-stage.

Early-stage Alzheimer's

Mild or early-stage Alzheimer’s occurs when the person starts to notice memory lapses, and close friends or family may also notice it. These memory lapses may be challenges with finding the right word or name in conversation, or it can mean forgetting things that were just read or losing items quickly after picking them up. It’s important to note that these symptoms don’t always mean someone is starting to develop Alzheimer’s disease. They can be due to several concerns, including high stress levels, but it is the first sign that something’s not quite right.

Middle-stage Alzheimer’s

When someone enters the middle stage of the disease, also known as moderate Alzheimer’s, they have more pronounced symptoms, getting frustrated or changing their behavior, confusing words, and forgetting events from their past history. This stage can last quite a long time, and the symptoms vary from one person to the next, which can make it hard to diagnose.

During the middle stage, a person’s memory loss and changes in personality start to impact daily life. While individuals in this stage can do many activities, they may need assistance and supervision to do so safely. Wandering away from home can also be a high risk during this stage, which is why caregiving is often necessary.

Late-stage Alzheimer’s

This is the final stage of the disease, when symptoms become severe. At this point, individuals will not be able to respond to their environment or have a conversation. As the disease progresses, they may no longer be able to control movement. This state often requires round-the-clock skilled nursing care. Hospice care can often help the individual as well as their loved one manage the changes that come in this stage.

Alzheimer’s caregiving tips and finding community support

Taking care of a loved one who has Alzheimer’s is rewarding, but it can also be tremendously stressful and overwhelming, especially if the condition causes a serious change in behavior. Caregivers can reduce some of their stress by practicing healthy self-care. Consider these tips:

• Build a community around yourself that you can tap into when you need help.
• Remember to eat healthy and get active so you can protect your own physical health.
• Find local caregiver support groups and attend meetings. Utilize online options if you can't get out of the house.
• Take short daily breaks.
• Maintain your friendships or hobbies to give yourself a mental break from caregiving tasks.

Support is critical along the way. Having people you can talk to who understand the challenges of caregiving and Alzheimer’s disease will help you navigate this world better. Some support groups to consider include:

• Local chapters of the Alzheimer’s Association
• Alzheimer's Foundation of America
• Dementia Mentors
• Local Memory Cafe

As you focus on finding support, remember to work to prioritize your own personal health. Evidation can assist through clear guidelines and support that will help you track your activity and food intake so you can achieve your personal health goals. By focusing on your own personal health, you will have more to give to your loved one with dementia. Learn more about our platform today. You can also learn more about our research into Alzheimer’s disease and the use of digital monitoring to help with the screening and protection of those affected.

You only have one heart, and it works hard day in and day out to keep your blood flowing. This vital organ is directly impacted by your lifestyle choices, and taking charge of your health often starts with making changes that support a healthy heart. If you're wondering how to keep your heart healthy and strong, here are some good tips that may help.

The importance of heart health

The heart takes your blood to all the other organs and systems in your body. That blood carries oxygen and nutrients to the muscles and systems, ensuring they can function. It also plays a role in your immune and endocrine systems. These roles show why heart health is so vital to your overall health.

Sadly, heart disease is becoming a serious problem across the U.S. In fact, according to the American Heart Association, it’s the top cause of death for adults in the country, and every day, over 2,300 people die due to cardiovascular diseases. These sobering statistics become even more alarming when you realize that 80% of these deaths could be prevented through lifestyle change. Heart health is more than just a modern buzzword. It’s a life-or-death situation.

Heart disease risk factors

While anyone can suffer from heart disease, certain conditions or lifestyles put an individual at higher risk for these conditions. Some common risk factors include:

• Diabetes
• Obesity
• Sedentary lifestyle
• Too much alcohol use
• High blood pressure
• Unhealthy cholesterol levels
• Periodontal (gum) disease
• Poor sleep

In addition to these universal risk factors, men and women have different risk factors worth noting.

Heart disease factors for men

Men and people who were assigned male at birth have specific risk factors, as identified by Johns Hopkins University. These include:

• Low testosterone levels
• Metabolic syndrome, which is a condition with high blood sugars, unhealthy cholesterol, and increased weight around the abdomen
• Stress
• Consistent problems with erectile dysfunction

Heart disease risk factors in women

Like men, women and people assigned female at birthcan have specific risk factors that indicate heart disease is likely. The CDC warns that many women have no symptoms of their heart disease, so noting risk factors is vital. These risk factors include:

• Untreated high blood pressure
• Ethnicity, with Black women being more likely to have issues than Caucasian women
• Stress and depression
• Reproductive health issues, such as PCOS or early menopause

Daily habits for a healthy heart

Whether you have risk factors already or simply want to take better control of your heart health, there are some things you can do daily that will make a big difference.

1. Maintain a heart-healthy diet

The food you eat can impact your heart health. Mayo Clinic recommends a diet rich in fruits and vegetables as well as whole grains. Protein is also important, but low-fat protein trumps high-fat sources. Also, work to avoid unhealthy trans fats, swapping them for healthy unsaturated fats instead. The American Heart Association also recommends limiting salt intake to no more than 2,300 milligrams daily for healthy adults, or 1,500 milligrams if you’re at risk for heart conditions.

2. Get regular physical activity

Lack of physical activity may contribute to poor heart health, but increasing physical activity can reverse this. You don’t need to start big here, either. CanoHealth recommends a 45-60 minute daily brisk walk as a good starting point. Consistency is critical here, and Evidation may help motivate you to do what’s good for heart health and start moving.

3. Manage stress and mental health

When your body feels stressed, you may have higher levels of the hormone cortisol in the bloodstream. The University of Rochester Medical Center warns that cortisol levels can increase blood cholesterol, blood sugar, and blood pressure levels, all of which are risk factors for heart disease. In addition, chronic stress can lead to mental health issues, and mental health issues are tied directly to heart disease concerns, according to the American Heart Association. Stress may also raise your resting heart rate.

4. Get adequate sleep

Most adults benefit from 7 to 8 hours of sleep a night. Cano Health warns that getting too little sleep, or sleeping in small chunks instead of one long period of nighttime sleep, disrupts the hormonal balance. When hormonal balance is off, the rest of the body’s organs also struggle. To improve your sleep, consider removing electronics from your room and setting up a stable getting ready for bed routine, both of which may encourage better sleep habits.

5. Avoid smoking and excessive alcohol use

Smoking and excessive consumption of alcohol are both connected to an increased risk of heart disease. Nicotine narrows the blood vessels, which reduces the amount of oxygen coming to the heart. Alcohol in large amounts can damage the heart muscle and increase blood pressure. Quitting smoking altogether and reducing the amount of alcohol you consume may help improve your heart health.

How to incorporate these strategies into daily life

These strategies all sound good, but if they were easy to implement, you’d probably already have them in place. Some strategies to make it easier to add them to your life include:

• Start small: Set small goals, such as going to bed 30 minutes earlier for a week, that add up to bigger changes.
• Celebrate success: When you stick to one of your goals, celebrate your success, and Evidation can be part of that with positive reinforcement through rewards and an uplifting community.
• Take the stairs: Taking the stairs or parking farther away from the door of your location can increase your physical activity without adding anything to your “to do” list.
• Make swaps: Instead of stopping your afternoon snacking habit, swap out the crunch of chips for the crunch of an apple for a healthier alternative.

Tips for heart disease prevention

While the five daily changes mentioned above are great steps to take, there are additional things you may want to consider to help prevent heart disease from developing in the first place. Some strategies recommended by Mayo Clinic include:

• Strive for a healthy weight: If you’re carrying around some excess pounds, reducing your weight by just 3 to 5% can make a difference in your heart health.
• Practice stress reduction techniques: Use mindfulness, yoga, meditation, or relaxation exercises to reduce your overall stress level.
• Have your health screened: An annual physical that includes blood pressure and cholesterol checks may help you stop heart disease before it starts.

Lifestyle changes for your heart health

If you’re ready to take heart health seriously, it may be time to make some lifestyle changes. Lifestyle changes have a bigger impact on your overall health than temporary fixes. For example, instead of viewing your heart-healthy eating as a temporary diet, view it as a new way of life. Consider making physical activity part of your recreation time, like taking a walk in your free time instead of watching TV. Then, add in tools like Evidation and your favorite fitness tracker to keep tabs on your heart rate and activity level so you can be proactive in protecting your health. Evidation will reward and motivate these positive changes, so you’ll be on track for a lifetime of healthier habits.

If you’re ready to keep track of your health, download the Evidation app today.

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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Did you know that approximately 40% of your behaviors are not conscious choices but habits? There are hundreds of actions you take on a daily basis that you don’t think twice about. Habits are part of everyday life, but they can be a highly positive or highly negative thing. Often, making big lifestyle health and wellness changes or becoming more productive in your professional and personal life requires changing your habits. If you’re wondering about how to create new habits, this guide will walk you through the process.

Habits are essential for personal development

As you’re looking into your own personal development and healthy lifestyle changes, the development of healthy habits is at the heart of it all. Whether you're hoping to add more exercise, excel at work, increase your physical activity, or even get more organization into your schedule, developing habits will help you get there more naturally.

Why are habits so essential to grow as a person? Because they're the building blocks of daily life. If you have goals you want to achieve, you need to develop habits to get you there. Also, everyone has them. You may not think you have many habits, but in reality, you do. They just may not be pushing you toward your goals. Understanding your habits, and then developing the ones you need for success, is a key to personal growth and development.

Understanding types of habits

Every action you take throughout the day is a result of some of your habits, but not all habits are the same. There are three main categories of habit: good, bad, and neutral.

Bad habits are those habits that keep you from attaining your goals. If your goal is to get more healthy sleep at night, but you're in the habit of doom scrolling on your phone after you hit the bed, then you have a bad habit that’s preventing you from reaching your goal.

Good habits are those habits that help you reach your goals. If you're hoping to boost your mood and improve your mental health, and you have a healthy meditation habit each morning, then you’re doing an action that will help you meet your goal.

Neutral habits are the everyday things that you do that don’t really hurt or help you. They just exist. For instance, every day you eat breakfast in the same seat at the table, and you may make your coffee in the same order. If you changed up your routine, it wouldn’t keep you from getting to work on time or meeting your goals for the week, but the habit exists, nonetheless.

When it comes to taking charge of your habits, the key is to focus on changing the bad habits and building new good habits. Most of the time, neutral habits can be left alone as they don’t help or harm you.

What science says about habit formation

If you're wondering how to build a habit, a look at science could be helpful. According to Harvard Business Review, neuroscience teaches us there aren’t any shortcuts to building a habit. Small, incremental steps combined with repetition will eventually lead to new habit development.

Habits start with routines

Building a habit starts with building routines in your life. Routines are intentional, whereas habits are involuntary. When you regularly perform a behavior or set of behaviors, it becomes a routine. After enough repetitions, the routine can become a habit.

There’s no set timetable

You may have heard that it takes 21 days to build a new habit. According to a study in the Proceedings of the National Academy of Sciences, the answer is more complex. So, how long does it take to build a habit? The answer depends on how challenging the habit is, how different it is from your current habit set, and personal factors that affect each individual differently. If you’re wanting to learn how to create new habits that support your goals, just keep repeating the positive habits until they become second nature, but don’t put yourself on a timetable.

Understanding the habit loop

As you’re working to build better habits, a tool that can help is the habit loop. Coined by journalist Charles Duhigg, the habit loop is a framework to better understand the development of habits. It includes three main steps:

• Cue: This factor triggers habitual behavior.
• Routine: This is the behavior itself
• Reward: This is what the behavior does or the benefit you get

When the cue is strong enough and the reward sweet enough, you'll quickly develop a habit.

So, how can you use the habit loop to build your own habits? Consider a healthy habit like exercising. If you want to build more exercise into your life, create a cue. It could be as simple as a reminder on your phone or as structured as wearing your workout clothes as pajamas, so you can jump out of bed and hit the pavement.

Next, practice the behavior. Make yourself exercise several days in a row after facing the cue.

Finally, build in a reward. The reward should happen soon after the exercise, not at the end of the month. For example, you might reward yourself with something luxurious in the shower, such as new shampoo or body wash, that you only use on days you exercise.

Identifying what motivates you

For a habit loop to work and a new habit to develop, you must understand your own motivations. What reward will motivate you to perform the behavior? It’s going to be unique, and it may not work for everyone.

As you work to identify your motivation, also look at your goals. What are you trying to accomplish? Sometimes, a clearly defined goal can be exactly what you need to motivate yourself. Consider making large goals as well as small goals so you retain the healthy motivation that will push you toward a new habit.

How to grow and then maintain healthy habits

So now that you understand more about the science of habits, how can you start building them? Consider these practical tips.

1. Write down specific goals

Make specific, measurable goals, and write them down. This will help motivate you as you move forward in your habit building.

2. Find or avoid cues

If you’re hoping to build a healthy habit, find a cue you can attach to it. If you’re hoping to break a negative habit, learn to avoid cues that trigger the behavior.

3. Start small

Small changes are easier to make than big ones. Start small, and build new habits slowly. For example, if your goal is to be able to run a marathon, start with learning to run a mile, then a 5K. Eventually, you’ll be able to run longer distances, and running may become part of your daily routine.

4. Get accountability

Ask a friend or mentor to hold you accountable for your new habit. When someone’s going to check up on you, you’ll be more likely to stick to your new behaviors.

Build healthy habits with help from Evidation

There are many areas of life where you can develop great habits, but your overall health and well-being are some of those areas. Evidation gives you tools you can use to build healthy habits, cues to trigger those habits, and rewards to keep you motivated. Get started building your habits. Download the app today.

Endometriosis is a condition in which uterine tissue grows outside the uterus. This can cause severe pain and make it harder to get pregnant. 

Affecting roughly 10% of people who menstruate, endometriosis has significant personal, social, public health, and economic implications.

According to the World Health Organization (WHO), endometriosis

“can decrease quality of life due to severe pain, fatigue, depression, anxiety and infertility. Some individuals with endometriosis experience debilitating pain that prevents them from going to work or school. Painful sex due to endometriosis can lead to interruption or avoidance of intercourse and affect the sexual health of affected individuals and their partners. Addressing endometriosis will empower those affected by it by supporting their human right to the highest standard of sexual and reproductive health, quality of life and overall well-being.”

Endometriosis and mental health

There is a well-established connection between physical and mental health. In fact, the two are inseparable in our daily lives. 

The way we feel mentally negatively impacts the way our body experiences conditions (for example, irritable bowel syndrome and headaches), as well as increases the risk of developing physical conditions (such as heart diseases, diabetes, and more). At the same time, physical conditions such as cancer, asthma, and diabetes can worsen our mood.

It’s no surprise then that there’s a relationship between mental wellness and endometriosis. 

Research shows that endometriosis is associated with conditions like depression and anxiety, as well as a reduced quality of life. On the other hand, there is evidence that depression and anxiety can “...amplify the severity of pain” associated with endometriosis.

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In fact, for some, the relationship can often look like a vicious cycle. When pain occurs or gets worse, emotional distress can follow. That emotional distress can then heighten the perception of pain.

Tips to help

Improving your mental wellness and endometriosis can be complicated, and what works for some may not work for others. Treating any condition can be influenced by a number of factors – for example, access to care, social support, stigma, cultural factors, and more. 

Below, we’ve created a list of general tips for you to consider, which may be useful in managing endometriosis: 

• Take care of your whole self! This means focusing on both the mind and the body!
• Talk to your healthcare provider about the relationship between your mental wellbeing and your endometriosis symptoms. They can recommend both endometriosis—and mental health—specific treatments that are best for you.
• Read more about the relationship between endometriosis and mental health, because as they say, knowledge is power! Here are some cool resources we liked! 
• Endometriosis and Mental Health: What You Need to Know
• Endometriosis and Mental Health
• Endometriosis, Psychiatric Disorders May Raise the Risk of One Another‍

Join the Evidation community and help advance endometriosis research

If you're passionate about raising awareness and supporting individuals affected by endometriosis, consider joining the Evidation community today. By becoming a part of our community, you'll have the opportunity to contribute to cutting-edge research initiatives, and gain access to valuable resources and information. 

Your involvement can help us better understand endometriosis and its relationship with mental health, ultimately paving the way for improved treatments and quality of life for those affected. Join us in our mission to drive research and make a lasting impact on the understanding of endometriosis. Your participation matters.

Download the app today.