Immunizations have saved countless lives since 1796, when Dr. Edward Jenner developed the first successful vaccine. Robust testing systems and lengthy clinical trials ensure the safety and efficacy of vaccines.

In today's increasingly digital world, many people are inundated with vaccine misinformation. From social media posts to non-experts producing fear-mongering videos, it makes sense that vaccine misinformation negatively affects immunization rates among the general public.

In a 2024 study, researchers found that when people read social media misinformation that implied a relationship between vaccination and health problems, their intention of getting the COVID-19 vaccine dropped by 1.5 percentage points. Thankfully, much of this misinformation is flagged by social media outlets, reducing the number of post viewers. The study found that vaccine-skeptical content is far more nefarious, as its factually accurate but misleading presentation can cause readers and viewers to misunderstand the actual effects of vaccinations.

Here, we'll explore what you need to know about vaccine safety, and go over some facts and myths that will help you understand why vaccines are such an important part of your wellness plan.

Understanding vaccine safety

It's smart to research your healthcare decisions, and it makes sense to want to know more about the flu vaccine and other immunizations before you decide to move forward with vaccinations. Understanding the testing process that vaccines go through before they're released to the public may help you feel more comfortable with vaccinations.

The stages of the vaccine testing process in the United States include:

• Research and discovery: This process typically takes at least a decade and involves researchers working together to develop a potential vaccine.
• Proof of concept: In this stage, researchers study the potential vaccine's ability to create an immune response in mice and other small animals.
• Testing: If the vaccine shows promise in the proof of concept phase, clinical trials begin. Researchers submit their investigational drug to the Food and Drug Administration (FDA), and human clinical trials begin.
• Manufacturing: In this phase, the FDA explores the company's manufacturing plan for the vaccine, and inspects the manufacturing facility.
• Approval: A vaccine is approved or disapproved based on pre-clinical data and clinical data and information gathered regarding the company's manufacturing process.
• Recommendations for use: In this post-approval stage, the Advisory Committee on Immunization Practices develops recommendations for who should receive the new vaccine. Then, the director of the Centers for Disease Control (CDC) may approve the vaccine for public use.
• Post-approval safety monitoring: After the vaccine is distributed, the CDC and the FDA continually monitor the vaccine's safety.

The testing process is lengthy and detailed, and works to ensure that vaccines are as safe as possible.

Let's take a look at some of the common myths surrounding vaccinations.

Myth: Vaccines cause autism

Truth: Vaccines do not cause autism

The research is clear: there is no link between autism and vaccines. Some people have argued that thimerosal, a mercury-based preservative in vaccines, causes autism. A 2004 study proved this theory untrue. For those who are still concerned about thimerosal, it may be helpful to know that this preservative is only found in certain types of flu vaccines, and there are thimerosal-free alternatives for those who prefer that option.

Myth: Vaccines contain harmful ingredients
Truth: Vaccines are thoroughly tested and safe

Vaccines contain ingredients that allow healthcare providers to safely administer the immunization. Any substance can be dangerous if ingested in high doses, including water. Vaccine ingredients are found in lower concentrations than people are naturally exposed to in our day-to-day environment. Many people worry about formaldehyde in vaccines, but the amount of the chemical in vaccines is much lower than the amount we ingest in daily life from exposure to cosmetics, carpets, paint, cough drops, and upholstery.

Myth: Natural immunity is the only effective type of immunity
Truth: Vaccine-induced herd immunity and natural immunity are both valuable

While it's true that natural immunity typically offers better protection than most vaccines, don't cancel your flu shot just yet. Achieving natural immunity requires a high price, including suffering from a potentially life-threatening disease, in order to achieve protection similar to what you would get from a vaccine. Some vaccines—including the HPV vaccine, tetanus vaccine, and Hib vaccine—produce a stronger immune response than natural immunity.

Myth: Vaccines overload the immune system

Truth: Vaccines may cause slight side effects for a few days, but they do not overload the immune system

We've all heard someone say that they got the flu shot and then got the flu a few weeks later. It's important to remember that vaccines aren't 100% effective, but contracting an illness doesn't necessarily mean that a vaccine did not work. The side effects that come with some vaccinations—like a general feeling of malaise for a few days—are typically related to the body's immune response to the vaccine. Some people believe that a person's immune system can be overloaded and left unable to handle the pathogens introduced through immunizations. Repeated studies have demonstrated that receiving multiple vaccinations at the same time has no higher risk of adverse effects than receiving single vaccinations only, debunking the myth of immune system overload.

Evidation's role in promoting vaccine confidence

At Evidation, we're doing our part to contribute to health research by contributing individual health information to the researchers who need it most. With your permission, we use the health data you're already tracking to inform new treatments, help researchers better understand the effects of medication on the human body, and more. Bonus—you'll also get rewarded for keeping up with the healthy activities you're already doing, and we'll provide you with personalized content-based insights to help you keep moving toward becoming your healthiest, happiest self.

There's no way around it: vaccines work. At Evidation, we're proud to stand strong in the fight against misinformation to help people live longer, healthier lives. Accurate information is key in helping people feel comfortable receiving vaccines, and we're thankful to you for allowing us to do our part to support vaccine research and promote public health. Click here to learn more about what our app has to offer and get started today. We can't wait to support you!

The marching bands are practicing, school supplies are invading your home (and pillaging your bank account), and back to school night is right around the corner. Back to school is exciting, but it can also be stressful for parents and children alike. Here, we'll explore ways that you can support your child as they move back into the swing of things. From establishing healthy routines to dealing with academic anxiety, we'll discuss a variety of ways you can help your child have a successful start to the school year.

1. Establish a consistent sleep schedule

We get it—getting your kids to stick to a sleep schedule can feel as doable as nailing Jell-O to a tree, but we promise—it can be done.

Check out these expert tips for helping your child establish a consistent sleep schedule that will support their need to recharge:

• Create a nighttime routine. Adults and kids alike are creatures of habit, and creating a consistent bedtime routine can help your child's brain realize when it's time to relax and prepare for sleep. Your child's sleep routine should be specific to their needs. In general, experts recommend that bedtime routines take about 20 minutes and consist of three or four routine activities, such as reading, brushing teeth, taking a bath, and putting on PJs.
• Set a bedtime. Your child's biological clock thrives on consistency, and setting a bedtime can help your child's brain wind down and wake up around the same time each day. If you can, try to keep the same bedtime on weekends as during the week. Changing it up on non-school days can make it tougher for your child to stick to the routine the rest of the week.
• Limit screen time. It's getting harder to keep kids away from screens, but implementing a screen time curfew can help your kids fall asleep. When your child is on their phone, watching TV, on a computer, or using a tablet, they're viewing blue light that suppresses the brain's natural sleep chemical—melatonin. To help your kids stay away from screens before bedtime, keep devices out of the bedroom, and stop using screens about an hour before it's time for bed.
• Talk to your child's pediatrician. If you've consistently tried better sleep strategies to no avail, it's time to talk with your child's doctor to see if there may be an underlying issue. Your child's pediatrician may recommend a sleep study or other tests to get more information about how you can provide your child with the support they need to get restful sleep.

2. Create a dedicated study space

Curating a dedicated study space for your child can help them transition into study mode, and can even make them more productive while they're studying or working at home. There's no one right way to design a study space, as you'll need to consider your child's unique style and needs. Inviting your child to help you create their study space can help them get excited about spending time in their own "office."

Some considerations to keep in mind when you're developing your child's at-home study space include:

• Color: Talk with your child about whether color helps them focus. Some children do well in a bright, cheery space for studying, while others find color distracting.
• Lighting: Your child might do their best work in front of a sunny window, or they might prefer a room that's more secluded from the outside world so that they can focus. Either way, a well-lit area is key to helping your child do their best work. A fun desk lamp can give a touch of brightness to their study space if it's in a darker area of your home.
• Sound: Again, knowing your child is key. For some children, music or white noise is helpful when studying. For others, any sound is distracting. You may want to place a wireless speaker or white noise machine in your child's study area so that they're able to enjoy music or other noise without being distracted by a phone or other electronic device.
• Distractions: One of the most important aspects of designing a study space is deciding what to leave out. A clean, distraction-free desk (without clutter, multiple water bottles, or unnecessary supplies) where your child can work without other people (unless they're working on a group project or studying together) is key to helping them stay on task.

3. Organize school supplies in advance

Organizing the supplies that your child will take to school—as well as the supplies they'll use when they're working at home—can help to create an easier transition back to the school year.

When your child knows that they have everything they need, they're able to rest assured that they'll be able to face the challenges of the upcoming school year. Getting the items on your child's school supply list as early as possible can help your kids to know that they're prepared. This can work well to ease your back to school stress also, as you'll get to skip the last-minute dash to local big box stores to find the (incredibly specific) folders, calculators, and notebooks that your child's teacher requires.

It's also smart to get supplies organized at home so that your child's study area has everything they'll need to complete their work. Setting up an age-appropriate workspace with sharpened pencils, art supplies, calculators, note cards, rulers, erasers, and notebook paper can all make it easier for your child to get their work done at home. Don't forget to get your child's input on their favorite supplies—for some kids, a solid set of mechanical pencils or gel pens is all that it takes to get motivated to hit the books after school.

4. Establish morning and evening routines

Just like a solid bedtime routine matters, a great daytime routine is also important for your child's success. Setting a daily routine can help your child understand what to expect, and can take the chaos out of long school days.

A typical daily routine for a school age child might look something like:

• Wake up at 6 am
• Breakfast at 6:30 am
• School from 8 am to 3 pm
• Extracurriculars from 3 pm to 5 pm
• Homework from 5 pm to 6 pm
• Dinner at 6 pm
• Family time from 6 pm to 8 pm
• Bedtime routine from 8 pm to 8:30 pm
• Lights out by 8:30 pm

Of course, it's important to consider your child's age, sleep needs, and preferences as you develop a schedule. Asking for their input on a daily schedule can help them feel a sense of ownership, making it easier for them to stick to the plan.

It can be tough to keep track of the never-ending list of activities for your family, and remembering last-minute practices or performances can throw a wrench in your schedule. Keeping a central family calendar can help everyone stay on track with weekly events, and having a quick talk about what's coming up for the week on Sunday afternoons can help to ensure that everyone knows what to expect.

It's important to pay attention to the potential need for changes when it comes to your child's daily routine. If you notice that your child's grades are slipping, for example, it might make sense to add a little extra time to the homework block to allow for extra studying. If your child seems especially tired in the mornings, you may need to make a shift so that you can provide an earlier bedtime.

5. Encourage a healthy lifestyle

Healthy behaviors help your child feel their best, and can provide them with the self-esteem boost they may need to start the school year on the right foot.

A few ways that you can encourage your child to enjoy a healthy lifestyle include:

• Model healthy habits: What you do is more important than what you say, and modeling healthy habits provides your child with a framework for how wellness can fit into their daily lives. Eating well, having a consistent self-care routine, and getting regular exercise can all encourage your child to do the same.
• Make it fun: There's no reason that you need to have your child doing laps around the block (unless that's how they love to exercise!). Instead, playing sports as a family, dancing, or going for nature walks can all make movement more enjoyable. Pay attention to the activities your child loves, and find ways to incorporate them into your schedule. Don't overdo it—if your child is new to exercise or has asthma, take your time increasing physical activity levels. Making healthy meals together can encourage your child to try new foods, and can provide a great opportunity for parent-kiddo bonding.
• Educate your child: Kids might know that they're supposed to exercise and eat well, but they may not understand why. Talking to your child in an age-appropriate way about why healthy habits are so important can help them to understand the importance of making wellness a priority.
• Positive reinforcement: Letting your kids know when they're doing a great job incorporating healthy behaviors into their lives can go a long way in encouraging them to continue. Praise and healthy rewards can both work to help your child take care of their mind and body.
• Limit screen time: It's all too easy to lose hours scrolling on a screen, especially for kids who use technology to connect with friends. While there's no reason to cut out screen time altogether, putting a cap on the amount your child is allowed to have each day can support their mental health and encourage physical activity.
• Provide healthy options: Keeping your counter and fridge well-stocked with healthy fruits, veggies, and other whole-food snack options can make it easier for kids to make choices that support their wellness. There's no need to keep junk food out of the house, but modeling healthy food choices and ensuring that healthy food is available can help to steer your child away from foods that keep them from feeling their best.

6. Address back-to-school anxiety

If you think back to your years in school, it's likely that you had some anxiety before the first day of a new year. Getting to know a new teacher, figuring out a new schedule, or even adjusting to a new school building can all cause stress.

Acknowledging your child's feelings, talking to them about potential solutions, and practicing relaxation strategies can all help to ease your child's mind about their first day of school. If you're finding that your child is especially anxious, and it's interfering with their daily life, be sure to make an appointment with a therapist, their school counselor, or their pediatrician to get them the support they need.

Evidation: here to help

At Evidation, our team is here to help you through the ups and downs of the start of the school year. We understand how easy it can be to put yourself on the back burner when you're focusing on school supply lists and the start of fall sports. That being said, it's important to prioritize your own wellness so that you can show up for your kiddos! Our team is here to help reward you for keeping up with the healthy behaviors you're already doing, and to provide you with the content-based insights you need to take your health to the next level. Click here to learn more about Evidation and don't forget to download our app today.

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

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

Barriers to diagnosis

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

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

Recognizing ADHD symptoms in women

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

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

Common signs of ADHD in adult women include:

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

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

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

Choosing the right professional

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

Treatment options after diagnosis

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

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

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

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

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

Lifestyle strategies for managing ADHD

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

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

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

Evidation: Taking your health to the next level

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

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

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

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

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

Understanding cancer risk factors

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

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

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

Healthy habits for cancer prevention

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

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

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

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

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

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

Nutritional strategies for cancer prevention

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

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

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

Doing our part: Research at Evidation

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

Our recent contributions to research include:

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

Evidation: Using health data for good.

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

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

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

The physiology of eating: how the body responds

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

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

How do you recognize high blood pressure after eating?

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

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

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

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

Factors influencing high blood pressure changes

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

Cuff size or reading errors

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

Food choices

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

Stress

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

Caffeine

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

Alcohol

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

Managing post-eating blood pressure: lifestyle strategies

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

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

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

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

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

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

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

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

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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!

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.