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

What is arthritis?

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

Types of arthritis

There are several different types of arthritis, including:

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

Exercise and arthritis

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

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

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

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

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

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

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

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

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

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

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

Natto—a traditional Japanese dish made from fermented soybeans—is known for its distinct texture, smell, and potential health benefits. The dish is a staple of Japanese cuisine. Natto contains high levels of protein, the enzyme nattokinase, vitamin C, manganese, and vitamin k2. The fermentation process also offers probiotics, which can help to support digestive health. Some people who are working to improve their cardiovascular and/or neurological health have heard about the potential benefits of including nattokinase and vitamin k2 in their diet by incorporating natto into their nutrition plans.

Here, we'll learn more about natto, the potential benefits of including nattokinase and vitamin k2 in a heart-healthy diet, the connection between natto and brain health, and why it's important to talk with your doctor before changing your diet.

What is natto?

Salty, earthy, and slightly bitter, some people can't get enough natto—while others are put-off by the intense smell. The distinctive Japanese dish is created by soaking soybeans, steaming them, and then fermenting them with a bacterium called Bacillus subtilis var. natto.

In Japan, many people eat natto over rice for breakfast, and it's often used as a topping for sushi or noodles at other times in the day. While you can make natto on your own, you can also find the dish in the Asian foods sections of many grocery stores, as well as in health food stores. If you struggle with the taste or consistency of natto, many fans of the dish recommend mixing it with rice, quinoa, or other grains. Topping natto with mustard or soy sauce can help to offset the strong taste and smell, making it more palatable as you get used to the unique aromas and flavors of the dish.

What is nattokinase?

Nattokinase is an enzyme derived from the bacteria used to ferment natto. We talked to Dr. Matthew Segar, a cardiologist at Texas Heart Institute, about the benefits of including natto in a heart-healthy diet. "One of its effects is to help dissolve clots," he said. Dr. Segar said that the enzyme is a fibrinolytic, meaning it breaks down fibrin—a protein involved in blood clotting.

When fibrin is broken down in the blood, it can help to keep the blood thin, which may help protect against conditions related to blood clots, including heart attack and stroke. Some people take nattokinase for high blood pressure and high cholesterol, but research has yet to prove that the enzyme is helpful for either of these conditions.

What is vitamin k2?

This fat-soluble vitamin works to help the body regulate calcium, making it vital for maintaining both strong bones and cardiovascular health. Also known as menaquinone, vitamin k2 helps calcium go where it's needed in the body—to the bones and teeth—and away from areas where calcification can do harm, such as in the arteries. People who don't get enough vitamin k2 may be at higher risk for osteoporosis and cardiovascular issues. In addition to fermented foods like natto, vitamin k2 can also be found in many animal products, including egg yolks, butter, and dark meat chicken.

Where can you find nattokinase and vitamin k2 together?

Natto is the best way to get vitamin k2 and nattokinase together from whole food sources. If eating natto isn't an option, it's a good idea to explore supplementation. There are many supplements available that combine nattokinase and vitamin k2 into a single softgel.

How nattokinase and vitamin k2 can support heart health

Dr. Segar said that nattokinase and vitamin k2 can work together to protect cardiovascular health. "Nattokinase may improve blood flow and clot prevention, while k2 may reduce arterial stiffness and calcification," he said. While nattokinase works to thin out the blood and lessen the likelihood of clotting issues, vitamin k2 works to create clear pathways, allowing blood to flow freely throughout the body. Together, both components work to support a healthy cardiovascular system.

Alzheimer's, nattokinase, and vitamin k2

In addition to supporting cardiovascular health, there is some evidence that nattokinase and vitamin k2 may help to protect the brain against conditions like Alzheimer's disease. According to Dr. Segar, "There are some studies which suggest nattokinase might help with reducing amyloid plaques in the brain, which are commonly seen in Alzheimer's disease."

Recent studies have shown that vitamin k2 can also support neurological health. A 2025 study found a potential link between vitamin k2's ability to mitigate arterial calcification and its ability to stunt cognitive impairment in older adults. Research also shows that vitamin k2 may play a role in regulating circadian rhythms, potentially making it easier for you to get the healthy sleep necessary to support neurological health.

Why talking to your doctor before using nattokinase and vitamin k2 matters

Dr. Segar recommends talking to your doctor if you're considering taking nattokinase and/or vitamin k2 supplements, or if you're planning on adding natto to your diet.

"The most important thing if you're considering taking these supplements is to first discuss it with your physician," Dr. Segar said. "The supplement may interact with medications, especially anticoagulants, or may be contraindicated in certain medical conditions."

We're here to support every step of your health journey.

Whether you're researching "nattokinase blood pressure," are just starting to prioritize heart health, or you've been on a health journey for years, Evidation is here to provide you with the insights and information you need to keep moving forward. When you download our free app, you'll be prompted to share the health data you're already tracking (your privacy is extremely important to us, and you can choose to stop sharing your data with us at any time). We'll take the information you choose to share with us to find patterns and insights that we'll use to offer you personalized, content-based suggestions that you can use to continue taking your health to the next level. Click here to learn more about how Evidation works and download the app today.

A healthy heart is vital for overall well-being, and exercise is one of the most powerful tools you can use to strengthen your heart and prevent (or reverse) cardiovascular disease. Engaging in heart-strengthening exercise can help to manage key risk factors for the development of heart conditions, including high blood pressure, high cholesterol, and diabetes. There are many exercise options that can help you take control of your heart health. Here, we'll take a look at how aerobic and resistance training work together to strengthen cardiovascular health, exercises you can include in your routine to improve cardiovascular health, and more tips you can use to help keep your heart strong and healthy.

How aerobic and resistance training work to strengthen cardiovascular health

Your heart is a muscle, and just like any other muscle in your body, it gets stronger with exercise. A combination of aerobic (cardio) exercise and strength (resistance) training are vital for improving heart health. A combination of the two types of exercise can help to strengthen the heart so that it pumps blood more efficiently, lowering your resting heart rate and increasing your cardiovascular fitness.

Most healthy people have a resting heart rate between 55 and 85 beats per minute. Athletes may have a lower resting heart rate, while people with cardiovascular health issues may have a higher resting heart rate. Using a wearable fitness tracking device can help you keep an eye on your heart rate when you exercise. When you exercise, you'll want to aim for 50-85% of your maximum heart rate—check out this simple chart to get an idea of the heart rate you should aim for to get maximum heart-strengthening benefits when you work out.

Top 5 exercises to strengthen your heart

Brisk walking

Walking is a free, accessible, and simple way to help you improve heart health. There are many benefits of walking regularly, including improvements in artery health, lower blood pressure, lower cholesterol, a lower risk of premature death, and the prevention of weight gain (achieving and maintaining a healthy weight can help protect your heart from stress). Many people also find that taking walks regularly helps reduce stress levels, which can also positively affect cardiovascular health.

Strength training

Research shows people who participate in resistance training—such as lifting weights or doing body weight strength exercises—experience a 17% decrease in their risk of heart disease compared to adults who do not participate in strength training. Strength training can improve cholesterol levels, lower blood pressure, and help to control blood sugar. Simple body weight exercises—like squats, lunges, calf raises, and push-ups—can be an important part of a heart-strengthening exercise plan.

Pickleball and tennis

Whether you prefer pickleball or tennis, both get you moving on the court—and both are great for your heart health. In addition to providing you with short bursts of cardio activity that can help support your heart health, pickleball and tennis also offer a social aspect, which can help to lower stress levels. Meeting up with a group of friends regularly to play pickleball or tennis can also help you stick to an exercise routine since you know others are depending on you to show up.

Cycling

Whether you're into mountain biking or are more about a leisurely beachside ride, cycling is a great way to boost your heart health. Recent studies showed that people who cycled regularly experienced about 15% fewer heart attacks than those who did not cycle. Using a wearable fitness tracker and keeping an eye on your heart rate can help to ensure that you're getting the most out of every ride. If you're able, riding a bike to work can help make it easier to get into the habit of getting out for a ride each day.

Swimming

Hitting the pool for a swimming workout doesn't just support heart health—it's also great for your respiratory system. When you're swimming, both your heart and your lungs are hard at work as you utilize various muscle groups while controlling your breathing. Unlike running and other vigorous exercises, swimming is easy on the joints, making it a good fit for those who don't want to exacerbate past injuries.

Take it slow: How to start exercising

There's no need to jump into super-intense exercise from day one of your heart health journey. Taking it slow can help you build sustainable habits that keep your heart safe as you work to improve your cardiovascular health.

Ideally, you'll work up to about two and a half hours of moderate exercise per week. Taking small steps—like a 10-minute walk around the block after dinner each night—can be a great place to start working toward this goal. Gradually increase the amount of time you spend exercising each week until you hit your goal.

It's also important to discover exercise that you enjoy. This can take some time, and it can be fun to explore different options until you find something that's the right fit for you. Exercise classes at your local community center, online cardio and strength training workouts, or joining a local walking or jogging club can all provide you with some insight into the type of workouts that will be a good fit for you long-term.

More heart strengthening tips

Exercise is just one of the tools in your heart-strengthening toolbox, and adding more heart-healthy strategies can help you feel your best as you're working to strengthen your heart.

Try these tips to help prevent or reverse heart disease:

• Manage stress. It's true—stress takes a toll on your heart, and taking measures to reduce stress can help to improve your cardiovascular health. Mindfulness activities, meditation, spending time in nature, and participating in yoga can all help you manage stress.
• Lower or eliminate your alcohol intake. Heavy drinking is defined as more than one serving ofalcohol each day for women, or two servings each day for men. A serving is 12 oz. of beer, 4 oz. of wine, or 1.5 oz. of liquor. Drinking more than the recommended amount of alcohol per day can lead to cardiovascular problems including high blood pressure, stroke, and/or heart failure. If you want to lower your alcohol intake or quit drinking and are having trouble doing so, it's a good idea to talk with your primary care provider about resources that can help.
• Achieve and maintain a healthy weight. Excess weight requires your heart to do more work when moving through daily activities. If you're overweight or have obesity, talk with your doctor about creating a sustainable, healthy weight loss plan that can support heart health.
• Eat a heart-healthy diet. Include more fruits, vegetables, whole grains, and low-fat protein, and try to lower the amount of processed meats, saturated fat, and trans fat in your diet.

Evidation: Your partner in creating a healthy heart

At Evidation, we're here to help you achieve your health goals, including strengthening your heart. Here's how it works. When you download our free app, you'll have the option to share health data you're already tracking (like your workouts, nutrition tracking, sleep tracking, etc.) with us. You're in control of your data, and you can choose to stop sharing it at any time. We'll use the information you provide to develop personalized, content-based, research-backed health insights that can help you make choices that support your health goals. No matter where you're at in your health journey, we're here to help you keep moving forward.

Diverticulitis is a painful, inflammatory digestive condition that can be related to certain lifestyle factors, genetics, and health issues. If you've recently been diagnosed with diverticulitis, you may be surprised and confused at how such a painful condition could have caused symptoms so quickly, and seemingly, without warning.

Here, we'll explore the cause of diverticulitis, the symptoms of the condition, and steps you can take to find relief.

What is diverticulitis?

Diverticula—small pouches in the lining of the digestive tract—commonly develop in people over the age of 50. Many people who have diverticula in their digestive system never experience negative symptoms. Unfortunately, some people develop a painful condition called diverticulitis. 

Normally, food and bacteria move through the digestive system and are removed in the stool. Diverticulitis occurs when food or bacteria get stuck in diverticula, causing infection and/or inflammation. For many, diverticulitis symptoms—like abdominal pain, bloating, and nausea—come and go. Thankfully, there are many options (including home remedies) that can treat diverticulitis flare-up symptoms. 

Who is at risk of developing diverticulitis?

This painful condition becomes more common with age, as most people who are affected by diverticulitis are over 50 years old. Risk factors for developing the condition include obesity, eating a diet high in red meat, and/or eating a low fiber diet. Men are more likely to develop the condition than women.

Diverticulitis symptoms

Diverticulitis symptoms can vary widely from one person to another. Since diverticula can form without causing negative health symptoms, many people don’t know they're at risk of developing diverticulitis.

Symptoms of diverticulitis may include:

• Sudden, severe abdominal pain
• Bloating or gas
• Fever
• Chills
• Nausea and vomiting
• Stool changes, including diarrhea or constipation
• Increased urinary frequency and urgency

You may find that your symptoms are steady, get worse over time, or that they come and go depending on diet and lifestyle factors. You may find it helpful to keep a journal of your symptoms so you and your healthcare provider can find patterns and triggers.

When to get help

If you're unsure about whether you may be experiencing diverticulitis, it's important to reach out to your doctor. Any time that you experience abdominal pain that does not go away, evaluation from a healthcare professional is necessary to rule out serious health issues. It's particularly essential that you seek care in the event that you have abdominal pain alongside stool changes and/or a fever.

Complications associated with diverticulitis

If you have diverticulitis, it's important to take steps to treat your symptoms and help your digestive organs heal.

Some people who experience diverticulitis experience complications, which can include:

• Intestinal abscess due to bacterial infection
• Blockage of the colon
• Fistula (an irregular passage between the bowel organs and another organ)
• Peritonitis (a disease caused by a tear in the colon wall)
• Diverticular hemorrhage (bleeding from ruptured blood vessels in the intestinal wall)

How to prevent diverticulitis

If you know that you're prone to developing diverticulitis, it's important to adopt lifestyle changes that can prevent the condition from developing. Your healthcare provider will talk with you about how you can change your diet and lifestyle habits to support your digestive health.

Some ways to prevent diverticulitis include:

• Exercise. Engaging in regular exercise can help to support healthy digestion, moving waste products through the digestive system and lessening the risk of developing inflammation or infection in the diverticula.
• Enjoy high-fiber foods. When you eat foods rich in fiber, it's easier for the colon to remove waste from the body. It's important to note that this tip may not be helpful in the event of an acute diverticulitis flare-up, as adding fiber during a period of active inflammation or infection may exacerbate your symptoms.
• Stay hydrated. When you drink plenty of water in addition to eating a high-fiber diet, the bulk of the waste in your colon increases, preventing constipation and promoting healthy waste removal.
• Limit alcohol use. Heavy drinking has been shown to increase the likelihood of diverticulitis. If you notice that alcohol tends to cause flare-ups, you may want to stop drinking altogether.
• If you smoke, quit. Smoking has also been shown to increase the likelihood of diverticulitis. If you're having trouble quitting, talk with your doctor about pharmaceutical options that can support you as you work to develop a healthier lifestyle.

Diverticulitis natural remedies

Sometimes, diverticulitis can be treated at home with lifestyle changes and dietary adjustments. Your healthcare provider will likely recommend that you employ these changes both to soothe acute diverticulitis symptoms and to prevent future attacks.

Some home remedies that you can use to ease diverticulitis symptoms include:

• A liquid diet: Your doctor may recommend that you stick to a liquid diet (including water, coffee, sports drinks, broth, and Jell-O) to give your digestive system time to heal.
• A low-fiber diet: As mentioned previously, a low-fiber diet can be appropriate for diverticulitis flare-ups, even though a high-fiber diet is a good choice for long-term symptom prevention. While you're following a low-fiber diet to address acute symptoms, your doctor may recommend eating a diet high in low-fiber items like cooked fruits without seeds or skins, cooked vegetables without seeds or skins, white rice, dairy products, and low fiber cereals.
• Spend time outdoors: While this may seem like an odd addition to this list, spending time in the sun can promote the production of vitamin D, which some healthcare professionals believe can help to ease acute diverticulitis symptoms.
• Acupuncture: Some people find that acupuncture is a valuable remedy for diverticulitis symptoms, as it may support gastrointestinal health.

An important note: if it's your first time experiencing diverticulitis symptoms, it's essential to talk with a healthcare professional about a treatment protocol. While at-home treatments may help you find relief, it's important to make sure you don't need medication or additional treatments to help your digestive system heal.

Supplements to support digestive health

Dietary supplements may help to prevent diverticulitis flare-ups. While eating a balanced diet can help you to get the nutrients you need from a variety of natural sources, supplementation may be necessary to ensure that you're getting everything you need to support a healthy digestive system.

Supplements that may be useful in preventing diverticulitis include:

• Vitamin D: As mentioned, spending time in the sun can help to increase your body's natural production of vitamin D. Taking dietary supplements can also be helpful during times of the year when it's hard to get time in the sun, or if you tend to eat a diet that’s low in foods that contain vitamin D.
• Psyllium husk: Found in over-the-counter fiber supplement products like Metamucil, psyllium husk can help to add bulk to your stool, making it less likely that you'll develop diverticulitis. Adding this fiber-rich supplement to your diet can be helpful when you aren't experiencing symptoms. You may want to remove fiber supplements from your diet in the event of a flare-up.
• Fish oil: The omega-3 fatty acids found in fish oil may help to reduce inflammation in the body. If you don’t eat seafood often, it may be helpful for you to take a fish oil supplement. An important note: do not take fish oil or other omega-3 fatty acid supplements if you are on blood-thinning medication (unless directed to do so by your doctor).

Medications for diverticulitis

If your diverticulitis symptoms are severe, or your symptoms are not responding well to home treatment, your healthcare provider may recommend medication to help you heal.

If your diverticulitis is caused by an infection, your doctor may prescribe a course of antibiotics to kill bacteria and help your body heal. It's important that you take the full course of antibiotics, even if you begin to feel better before you finish your medicine.

Tracking triggers and symptoms

Finding an effective food tracking strategy that works well for you can be helpful in figuring out which foods to avoid in order to prevent diverticulitis flare-ups. Using an app (like MyFitnessPal) or tracking your foods and symptoms in a notebook can help you find patterns, allowing you to eliminate foods that harm your digestive health.

Support your health journey with Evidation

At Evidation, our team is here to help you feel your best. We use the health data that you choose to share with us to offer you personalized, content-based insights that can provide you with the information you need to continue moving your health forward. Whether you're trying to heal diverticulitis, are working to become healthier overall, or have a specific health goal that you're trying to meet, we're here to help. Click here to learn more about Evidation and download our free app today.

For many people, diabetes and sleep apnea go hand-in-hand. Research has shown that the two are correlated, meaning that if you have one, you are likely to have both. And, left untreated, each of these conditions tends to worsen the other. According to the American Academy of Sleep Medicine, 70% of people who have type 2 diabetes also suffer from sleep apnea. Research shows that diabetes affects the body's ability to control the respiratory system, increasing the likelihood of obstructive sleep apnea. Patients who have sleep apnea are also more likely to become oxygen deprived during sleep, which can increase carbon dioxide levels. Over time, this can lead to insulin resistance and the development of type 2 diabetes.

Here, we'll explore the connection between sleep apnea and diabetes and provide tips to help you manage sleep apnea to improve diabetes outcomes.

Overview of sleep apnea and its symptoms

Sleep apnea is a condition in which a person stops breathing while they're sleeping. People who have sleep apnea may feel like they're not getting enough sleep, despite getting a full night's rest.

Signs and symptoms of sleep apnea can include:

• Gasps for air while sleeping
• Loud snoring
• Pauses in breathing during sleep
• Fatigue
• Falling asleep during the day, especially while sitting still

Sleep apnea can lead to serious health complications when left untreated. When the body is deprived of oxygen, many bodily systems are disrupted, including cardiovascular and metabolic processes.

How sleep apnea affects blood sugar levels

When you don't get enough oxygen, the amount of carbon dioxide in your blood can increase. And when your body doesn't have enough oxygen, you can become resistant to insulin. Typically, insulin helps your body use the glucose (sugar) in your bloodstream for energy. In a non-diabetic person, insulin facilitates the transfer of sugar from the blood to the body's cells, allowing glucose to be transformed into energy. When the body is resistant to insulin, glucose can build up in the bloodstream, stopping the cells from getting the energy that they need, resulting in diabetes.

The impact of diabetes on sleep quality and apnea risk

People who have type 2 diabetes are more likely to experience the restless sleep that comes with sleep apnea because diabetes affects the body's ability to control breathing.

While advanced age and obesity are risk factors for both type 2 diabetes and sleep apnea, the connection between diabetes and sleep apnea has been proven to occur independent of these risk factors. As blood sugar levels increase, lung conditions become more prevalent. Adults who have diabetes are more likely than the general population to develop a number of lung conditions, including asthma, chronic obstructive pulmonary disease, and pulmonary fibrosis.

It's important to note that people who have type 1 diabetes typically develop the condition due solely to genetic factors, while people who have type 2 diabetes typically develop the condition due to a combination of environmental and genetic factors. The connection between sleep apnea and diabetes remains regardless of the type of diabetes a person has.

Managing sleep apnea to improve diabetes outcomes

Proper management of sleep apnea can have a positive effect on the symptoms of diabetes. If you've been diagnosed with sleep apnea, taking steps to manage your symptoms may help to improve diabetes outcomes.

Many people who have sleep apnea are prescribed a continuous positive airway pressure (CPAP) machine. This works to support the airway during sleep, keeping it open to reduce the number of times that you stop breathing while you sleep. Your doctor may also recommend lifestyle changes, including weight loss and regular exercise, to decrease or eliminate your sleep apnea symptoms. If a CPAP machine doesn't work to alleviate your sleep apnea symptoms, your doctor may recommend surgery to change the mechanics of your body related to sleep apnea.

Tips for improving sleep and managing both conditions

There are many steps that you can take to improve your sleep quality despite a diagnosis of sleep apnea. When you reduce or stop the number of pauses in your breathing during sleep, your body's oxygen levels stay consistent, reducing the likelihood of insulin resistance.

Ways to improve sleep quality when you have sleep apnea include:

• Losing weight by exercising and following the nutrition plan suggested by your doctor
• Sleeping on your side or your stomach
• Avoiding alcohol and other sedatives
• Quitting smoking
• Using your CPAP machine or other breathing device as directed by your doctor

How technology can help in this journey

Getting high-quality rest is key for healthy functioning, especially if you've been diagnosed with diabetes. A wearable fitness tracker can help you understand your sleep cycles, and can help you talk with your doctor about disruptions that you've noticed during your sleep. Wearable devices that track your blood sugar can also provide you with the information to manage diabetes effectively.

Evidation: Supporting your health journey, one day at a time

If you believe that you may have sleep apnea and/or diabetes, it's important to reach out to your health care provider for testing right away. Left untreated, both conditions result in serious health complications.

When you choose to share your health data with Evidation, we'll use it to provide you with personalized, content-based insights that can help you take the steps necessary to work toward your health goals.

At Evidation, we're here to help you through every step of your journey to become your happiest, healthiest self. Click here to learn more and download our free app today.

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

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

Understanding high blood pressure

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

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

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

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

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

Hypertension and headaches: What's the connection?

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

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

Managing high blood pressure

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

Quit smoking

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

Lifestyle changes

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

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

Stress management

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

Some tips to lower your daily stress levels include:

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

Prioritize rest

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

Dietary changes

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

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

Talk with your doctor

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

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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.

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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.