August is National Immunization Awareness Month, and this is a great time to shed some light on the truth about vaccines. Just like you can use a health tracker to predict a coming illness, vaccines can help people potentially prevent illness in the first place, or in the case of the flu and COVID-19 vaccines, reduce the impact of the illness. As we enter this critical month, the team at Evidation wanted to dig into the importance of vaccines for individuals and the community as a whole.

Recognizing the importance of vaccination

Since the discovery of vaccines, some of the world's deadliest viral and bacterial illnesses have been practically eliminated or greatly reduced globally. The World Health Organization states there are 25 illnesses with current vaccines. Several diseases commonplace a century ago are now pragmatically gone, including life-altering diseases like polio, hepatitis A, and tetanus.

In other words, vaccines save lives. National Immunization Awareness Month is an excellent time to draw attention to the importance of vaccination, so more people will get on board and get vaccinated.

Debunking popular vaccine myths

Sadly, vaccines have several myths surrounding them. Like all good myths, they have a measure of truth or speculation. Here are the four most popular and the reality behind them:

1. Herd immunity is enough

Herd immunity occurs when the majority of a population is vaccinated, which reduces the chances of an outbreak. Herd immunity protects the most vulnerable populations, like infants or pregnant individuals, who can't get vaccinated. So there's a measure of truth here. But if too many people rely on herd immunity, it won't work anymore. Also, the number of vaccines needed to reach this point is high. According to Yale, herd immunity against measles doesn't start until 95% of the population gets vaccinated. If too many people buy into herd immunity for their own protection, it won't exist.

2. Vaccines contain harmful ingredients

Again, there's a measure of truth to this myth. According to the American Academy of Allergy, Asthma & Immunology, some vaccines contain ingredients that can be harmful in high doses, such as thimerosal. However, manufacturers are moving away from these ingredients when possible, and the amount in the vaccine is very small. In fact, you're naturally exposed to mercury, the main toxin in thimerosal, every time you drink milk or eat fish, and in much higher concentrations than what's in the vaccine.

3. Vaccines cause autism

One of the biggest popular claims circulating today is that vaccines cause autism. For some parents of children with autism, looking for a cause can become their mission.

This myth became popular in 1998 when Andrew Wakefield published a case study in the Lancet. It suggested that the MMR vaccine may trigger behavioral regression in children. Sadly, many considered this study fact, even though it only studied 12 people, had poor parameters, and was entirely speculative. In fact, 10 of the 12 co-authors of the paper retracted their interpretation of the results, but the misinformation was already out there.

In 2012, the National Academies performed a new study to determine if vaccines can trigger autism. It found that vaccines were very safe. In 2013, the CDC added to that study and found that the number of antigens from vaccines was the same between children who were on the autism spectrum and those who weren’t. Based on these two studies, the CDC has stated that vaccine ingredients don't cause autism.

4. I don't need vaccines against normal childhood illnesses like the flu or chickenpox.

For many people, getting vaccinated against something like the flu or chickenpox, which isn't often life-threatening, feels unnecessary. Yet, even though most people have mild symptoms of these illnesses, they can be very dangerous for some. In the United States, between 140,000 and 710,000 people are hospitalized yearly from flu complications, and between 12,000 and 52,000 die. You don't know if you or your child are in the "high risk" category or not. With the low risk of vaccines, it's a health measure worth taking.

Vaccination across the lifespan: Tailoring recommendations for different age groups

Vaccines are safe, but using a vaccine schedule to deliver them at the recommended ages helps protect children from uncomfortable vaccine reactions. It also ensures that they get as many vaccines as possible by the time they are in preschool.

The CDC has a recommended vaccine schedule that looks like this:

Birth to six months

In the first six months of life, babies should receive their first doses of:

• Hepatitis B
• Rotavirus
• DtaP
• Hib
• Pneumococcal conjugate
• Inactivated poliovirus

Six months to two years

Between six months and two years, toddlers need several boosters for the vaccines they've already received, as well as these:

• COVID-19
• Flu vaccine
• MMR
• Chickenpox
• Hepatitis A

Later childhood and teenage vaccines

After the initial round of vaccines, children need the flu shot and COVID-19 vaccine annually. In addition, they'll need the following:

• HPV vaccine – First dose around age 11
• Meningococcal disease – First dose around age 11
• Tdap – First dose around age 11

Vaccines for adults

Adults need annual vaccines against COVID-19 and flu. In addition, they will need the Tdap vaccine on occasion to protect against tetanus. Adults who travel outside of the United States may need additional vaccines against illnesses still prevalent globally. Finally, adults need a booster for their HPV vaccination by age 26. At college age, young adults may need an MMR booster. Older adults benefit from the pneumonia and shingles vaccines. 

The challenge of vaccine equity

Some of the benefits of vaccination, like herd immunity to protect the most vulnerable, don't work if people can't access vaccines. According to the WHO and other global health organizations, countries with low economic status often struggle to obtain and distribute vaccinations. Even within the US, people who don't have health insurance may not have the funds to get vaccines for their children or themselves.

To combat this, in 2020, the CDC pioneered the Partnering for Vaccine Equity program, which increased funding for adult immunization programs. While more work needs to happen, this has gone far in increasing vaccination rates in underserved communities.

COVID-19 vaccination

The COVID-19 vaccine is the newest vaccine to make global headlines, as we're just a few years past the height of the pandemic. Since its introduction at the end of 2020, at least 80% of the US population has received at least one dose of the vaccine. This has prevented over 18 million hospitalizations and 3 million potential deaths.

This vaccine shows the power of working fast to protect against a global threat. Its swift development and free administration helped curb the effects of the pandemic. Continued use of the COVID-19 vaccine and boosters in the future may help keep new variants at bay.

What's the bottom line? Immunizations are safe and provide protection for our kids and the community at large. During National Immunization Awareness Month, take a moment to check your vaccine history and make sure you're up-to-date.

Are you ready to keep track of your health? Evidation makes it easy. Use your daily health data from your fitness tracker to find patterns and improve your health by connecting to our tool. Download the app today.

From hyperthyroidism to hypothyroidism to Hashimoto's disease, it can be tough to understand all of the different conditions that can affect your thyroid gland. Here, we'll take a look at the differences between hypothyroidism and hyperthyroidism, including symptoms and treatments.

The thyroid gland: supporting your body, one system at a time

Hormones produced by the thyroid include thyroxine, triiodothyronine, prohormone, and calcitonin. These hormones work to regulate your body's growth, development, and metabolic rate.

If you're generally healthy, you probably don't spend much time thinking about your thyroid. But if the gland begins producing too much or too little thyroid hormones, many health symptoms can appear. Changes in energy levels, weight, heart rate, reproductive health, and skin health can all occur when thyroid hormone levels fall out of balance.

Cancer can also develop in the thyroid, interrupting a variety of bodily processes. Signs of thyroid cancer can include a lump or nodule in the front of the neck (where the thyroid is located), voice changes, neck and throat pain, trouble swallowing, and hormonal changes (such as acne and unusual growth of body hair).

If you’re experiencing any of these symptoms, be sure to talk to your healthcare provider.

What are the symptoms of thyroid disorder?

As mentioned, the thyroid is a key player in producing and regulating your body's hormones. If you're experiencing a thyroid disorder, such as hypothyroidism or hyperthyroidism, it's likely that you'll notice some changes related to your energy and hormones.

Symptoms of thyroid disorder are often attributed to aging and other factors. If you're noticing symptoms that could be indicative of a thyroid problem, it's important to talk to your doctor about the changes you've noticed.

Symptoms that may indicate a thyroid disorder include:

• Changes in mood, including anxiety or depression
• Sleep changes, such as excessive sleepiness
• Weight loss or weight gain that cannot be explained by lifestyle factors
• Changes in energy levels, especially feeling tired even after getting a normal amount of sleep
• Body changes typically related with teenage hormones, such as an increase in body hair and acne

If you're experiencing symptoms that could indicate a thyroid condition, your doctor will be able to prescribe tests to find the root cause of the issue. Thankfully, medication and lifestyle changes can be hugely helpful in alleviating many of the symptoms associated with a thyroid disorder.

What's the difference between hypothyroidism and hyperthyroidism?

Both hypothyroidism and hyperthyroidism mean that something isn't quite right with the thyroid.

The prefix "hyper" means "more"--when a person is experiencing hyperthyroidism, their thyroid is producing a surplus of hormones.

The prefix "hypo" means "less"--when a person is experiencing hypothyroidism, their thyroid isn't producing enough hormones.

Hypothyroidism symptoms

Hypothyroidism is a condition in which the thyroid does not make enough hormones. This can cause the body processes to slow down. People with certain conditions, including diabetes, lupus, and Celiac disease, are more likely to develop hypothyroidism than people who do not have these conditions.

Symptoms of hypothyroidism can include:

• Chronic fatigue
• Fertility problems
• Struggles to tolerate cold temperatures
• Slow heart rate
• Depression
• Muscle and joint pain
• Weight gain that can't be explained by changes in diet or lifestyle

Like the symptoms of hyperthyroidism, many of the symptoms of hypothyroidism are often thought to be associated with aging, mental health issues, and other non-hormonal conditions. Hypothyroidism tends to develop slowly. If you notice that you're developing symptoms of hypothyroidism, it's important that you ask your doctor to check your thyroid hormone levels.

Hyperthyroidism symptoms

If your body has an excess of thyroid hormones, it can speed up your metabolism to the point where you experience negative health effects.

Symptoms of hyperthyroidism can include:

• Losing weight despite efforts to maintain or gain weight
• Never feeling satiated despite eating more food
• Rapid heartbeat or heart palpitations
• Anxiety
• Hand tremors
• Eyes appear to bulge forward out of sockets

Simply put, hyperthyroidism speeds up your body to a point where it can be tough to function effectively. Many people who have hyperthyroidism believe that their symptoms--especially anxiety--are within their control. With hyperthyroidism, medication is often needed to regulate hormone levels.

It’s important to note, that while most people with hyperthyroidism lose weight, about 10% actually gain weight, which can lead to difficulty getting diagnosed. So, if you’re experiencing other symptoms of hyperthyroidism but are gaining weight, be sure to talk to your doctor. 

Hypothyroidism treatment

There are several approaches to treating hypothyroidism. Your endocrinologist (a doctor who specializes in hormonal issues) will work with you to determine the right treatment approach for you. Your doctor may recommend diet and lifestyle changes along with synthetic thyroid medicine known as levothyroxine. After about a month and a half of taking medication for hypothyroidism, your doctor will run tests to ensure that the medication is working as expected and make changes if necessary.

Hyperthyroidism treatment

If you're diagnosed with hyperthyroidism, your endocrinologist will likely prescribe a combination of medicine, radioactive iodine treatment, and/or surgery. Medications, including carbimazole and propylthiouracil can work to stop your thyroid from over-producing hormones. Some patients diagnosed with the condition also find that taking beta blockers can help to control their symptoms.

Radioactive iodine treatment uses radiotherapy to kill some of your thyroid cells. This can minimize the hormones produced by your thyroid, allowing your hormones to return to a healthy level. Some people also need surgery to remove some or all of the thyroid gland.

Evidation: moving treatment forward

At Evidation, we're proud to partner with medical research industries to make a difference in tomorrow's healthcare. When you use the Evidation app, you may have the option of participating in research with our trusted partners. If you choose to participate in research, we're excited to tell you more about how your choice can make a difference in the world of healthcare.

‍

According to the CDC, over 37 million people in the United States have diabetes. As many as one-fifth of these individuals don’t know that they have it. These facts make it a serious health concern.

While the tools available to people with diabetes have improved significantly in recent years, a diabetes diagnosis still impacts most aspects of life. If you're someone who’s affected, you’re probably wondering whether or not you’re going to pass the condition on to your kids. In other words, you want to know, “Is Type 1 diabetes genetic?”

To answer this question, you’ll want to take a closer look at diabetes, the different types and how they develop.

How many types of diabetes are there?

Doctors diagnose three types of diabetes: Type 1, Type 2, and gestational diabetes. Gestational diabetes only affects pregnant people and typically clears up after the baby’s birth. It happens when the body doesn’t make enough insulin to meet the mother’s needs during pregnancy. This occurs in 2 to 10 percent of pregnancies each year.

Type 2 diabetes is the most common type, making up 90 to 95 percent of all cases, per the CDC. In this type of diabetes, the body’s cells don’t respond to insulin properly, so the body makes more of it to compensate. This condition is known as insulin resistance. Over time, the body can’t keep this up, and blood sugar levels increase.

While Type 1 diabetes is sometimes called juvenile diabetes, it appears in people of all ages. This form of diabetes occurs when the body doesn’t make enough insulin, if it makes any at all. Blood sugar builds up in the bloodstream since insulin isn’t present to help the cells absorb and use it.

What is the difference between Type 1 and Type 2 diabetes?

While both Type 1 and Type 2 diabetes affect a person’s blood sugar, they’re quite different in how they do this.

In someone with Type 1 diabetes:

• The body can’t create insulin properly.
• The condition is an autoimmune problem.
• Symptoms develop quickly.
• The only treatment is to take insulin.
• There is no cure.

In someone with Type 2 diabetes:

• The body can’t use insulin properly.
• Weight and diet are contributors.
• Symptoms develop slowly.
• Treatment involves lifestyle changes and medications or insulin.
• There's no cure, but it can go into remission.

What causes Type 1 diabetes?

Type 1 diabetes is an autoimmune condition that causes the immune system to destroy cells in the pancreas that make insulin. However, doctors have not identified all of the elements that cause this illness.

Several factors determine if someone is at a higher risk for Type 1 diabetes. They include:

• Having another autoimmune condition
• A family history of Type 1 diabetes
• Genetic components, including variants of specific HLA genes

In addition, people usually have a trigger that causes them to develop Type 1 diabetes. Triggers include certain problems during pregnancy, exposure to viruses, and specific climate factors, such as living near the ocean or at a higher altitude. However, no one knows why only some people develop Type 1 diabetes when these triggers are present.

What percentage of Type 1 diabetes is genetic?

Because doctors can’t pinpoint the exact cause of diabetes, it's impossible to say that a specific percentage of cases result from genetics. Doctors know that predisposition to Type 1 diabetes is passed down through families, but they can’t use this information to predict which children will develop it.

Instead, consider the risk of passing diabetes on to your child if you are an adult who has it. Here are some facts about the odds of passing Type 1 diabetes on to your child:

• Fathers have a 1 in 17 chance of passing the condition on to their children.
• Mothers who have children before age 25 have a 1 in 25 chance of passing it on to their children.
• Mothers who have children after age 25 have a 1 in 100 chance of passing it on, and the general population faces the same level of risk.
• Parents who are diagnosed with diabetes before age 11 have twice the risk of passing it on to their children as parents of the same age who were diagnosed later.
• Children who have two Type 1 parents have 1 in 4 odds of developing Type 1 diabetes.

While it’s clear that someone with Type 1 diabetes can pass it on to their child, many people develop the condition without any known relatives who have diabetes. Because of these variances, tracing the Type 1 diabetes inheritance pattern isn’t easy.

Can you prevent Type 1 diabetes?

There’s nothing you can do to prevent Type 1 diabetes. Living a healthy lifestyle, having more activity in your life, and eating nutritious foods are all good choices to make, but they can’t stop you from developing an autoimmune disease.

However, these steps can reduce your likelihood of developing Type 2 diabetes, so they are worth considering.

If you want to gain better control over your health, Evidation can help. Track your steps and sleep or log your meals with your favorite app. Next, connect it to Evidation and get rewarded for healthier choices. You can also participate in health surveys and research, including research into Type 1 diabetes.

Download the app today.

Heart rate is the number of times your heart beats per minute.

It’s one simple number that can tell you so much about how your heart is functioning and if you need to make any changes to your lifestyle or daily habits to improve it.

In most people, heart rate indicates how physically fit they are, based on how the muscle is functioning. Regular cardiovascular fitness, like running, walking, cycling, and swimming, can help lower your resting heart rate.

In this article, we’ll discuss the importance of tracking your heart rate, how to measure your heart rate and the various factors that can influence heart rate. In turn, you may discover small lifestyle changes you can make to improve your heart health. 

Importance of tracking heart rate

As a general rule, a lower resting heart rate typically indicates a healthier or more physically active person. A normal resting heart rate varies by age and how healthy a person is. Some health conditions can impact resting heart rate, including anemia, thyroid problems, asthma, cardiomyopathy, and others.

The information provided in this post is for generally healthy individuals. Anyone with any type of heart condition should consult their healthcare provider before following recommendations or health advice about their heart. 

If your healthcare provider recommends taking steps to lower your heart rate, there are many benefits to doing so. As your heart rate lowers, your heart will be able to more efficiently pump blood with each contraction and maintain a regular heartbeat throughout the day. This helps improve your overall heart health and many functions throughout your body, including quality of life and potentially increasing your lifespan. 

Tracking your heart rate is simple, non-invasive, and takes less than a minute to perform. You can track your heart rate sitting at your desk at work, from the couch at home, or anywhere else where you’re calm, relaxed, and not overexerting yourself.

Consistently tracking your heart rate gives you beneficial insights into how your body’s most important muscle is operating and if it’s working harder than it should be.

By knowing your heart rate, you can understand the steps you need to take in order to lower it through exercise, diet, and lifestyle changes.

Say your doctor recommends performing more cardio workouts to lower your heart rate. By regularly measuring your resting heart rate, you have a baseline to start with. After adding more cardio to your fitness routine, you can accurately evaluate how the exercise is lowering and improving your heart rate over time.

Tracking your heart rate can also help your doctor to detect any potential health risks or conditions that may be occurring in real-time, rather than playing catch up later on once they’re worse.

One simple measurement can tell you so much about your physical and emotional health. It all starts with knowing your resting heart rate and working with a medical professional to decide if lowering your heart rate is a beneficial decision for your health. From finding physical activities that work for your lifestyle to making simple diet changes, lowering your resting heart rate can have many positive impacts on your life. 

Normal resting heart rates by age

In healthy adults (over 18 years old), a healthy resting heart rate is anywhere between 60 and 100 beats per minute (bpm).

Children typically have a much higher heart rate than adults because their hearts are much smaller and have to beat faster.

Toddlers between ages 3 and 4 typically have a heart rate between 80 and 120 bpm, while newborn babies have a heart rate between 70 and 190 bpm.

How to calculate your heart rate

Measuring your heart rate can be done simply by checking your pulse.

Getting a consistent resting heart rate is best done when you are - you guessed it - resting. 

This means you should not calculate your resting heart rate immediately after you’ve eaten a meal, gone for a run, or done some other physical activity. There are occasions when individuals test their heart rate during exercise as well, but that won’t provide an accurate resting heart rate. Allow your body to calm down and regulate before measuring your resting heart rate to get an accurate reading.

Rest your index and third fingers on the side of your neck on your windpipe. To check your pulse on your wrist, place two fingers on the radial artery, which can be found on the thumb side of your wrist.

Whether checking on your neck or your wrist, wait a few seconds to find your pulse. Then, count the number of beats you feel in 15 seconds. Once you have that number, multiply it by 4 to discover your BPM (beats per minute). Feel free to check it multiple times to ensure you’re getting the correct reading.

There are many devices today that calculate heart rate for you at any given time. These include heart rate monitors, smartphones, smartwatches, and other wearables.

It’s a good idea to keep a consistent eye on your heart rate so you can detect early on if something seems awry. Knowing your normal resting heart rate will provide you with a baseline should your heart rate increase over time. This will make it easier to narrow down what may be going on in your body and find a solution.

Factors that impact heart rate

Many factors can impact heart rate in both negative and positive ways. These include pre-existing health conditions, your diet and lifestyle, the amount of exercise you get, and many other influences. Let’s discuss them here.

Activity levels

Individuals who prioritize physical and aerobic exercise generally have lower heart rates than those who do not. The heart is a muscle that needs to be exercised regularly to grow stronger.

Getting consistent exercise, whether it’s a stroll around the neighborhood, swimming, cycling, or running, can help train and strengthen the heart. As you improve your exercise levels, the heart will be in better shape to pump blood and oxygen throughout the body, effectively lowering your heart rate. 

Blood pressure

Having a higher heart rate is often associated with high blood pressure. Individuals with high blood pressure have a much higher risk of developing heart disease at some point in their lives. By 2035, more than 130 million American adults are projected to have some form of cardiovascular disease; blood pressure and hypertension are two of the most significant risk factors associated with CVD.  

Stress

Physical and emotional stress takes a toll on the body in many ways, and heart rate is one of them. Stress and other emotions, including anxiety, depression, and fear, can elevate the heart rate to a potentially dangerous rate.

If an individual experiences chronic stress, where the stress hormone levels never fully regulate, that person can be at a higher risk of a heart attack.

Smoking

Tobacco smoke contains carbon monoxide, which reduces the oxygen in the blood and the heart. The heart needs oxygen to function, so the heart rate speeds up to produce more oxygen.

Smoking also tightens the major arteries in the heart and can cause an irregular heartbeat, forcing the heart to work harder and the heart rate to rise.

Diet

When it comes to diet, foods that are high in fat and carbohydrates can be difficult on the heart.

Eating heavy meals on a regular basis can impact a person’s cholesterol levels, along with heart rate, blood pressure, and risk of a heart attack. The body works hard to break down the food we eat so it can pass through the digestive system. The amount of blood needed for digestion impacts your heart rate after every meal. 

To avoid overeating, try drinking a glass of water before every meal. Fill your plate with fresh produce, clean protein, and limit sodium as much as you can. Make small changes over time to get better results in the long term. 

Caffeine Intake

That morning cup of coffee is a safe, healthy choice for most people, but if you are consuming caffeine in large amounts during the day, your heart rate may be impacted.

Caffeine stimulates the cells in the heart and makes it beat faster, speeding up blood flow and heart rate. If your caffeine consumption is impacting your heart rate, try to limit your intake to two cups of brewed coffee per day.

Dehydration

When your body is dehydrated, the heart reacts and tries to regulate body temperature by beating faster. Dehydration means less blood can circulate through the body, so the heart works overtime to try and catch up.

Proper hydration promotes efficient blood flow and helps all the body’s muscles work effectively, requiring less heavy lifting by the heart.

How can I lower my heart rate?

Tracking your heart rate is an effective way to improve cardiovascular health, alongside a healthy diet, regular exercise, and developing healthy habits that will improve your overall quality of life.

Whether any of these factors are relevant to your daily life or not, it’s a good idea to take a step back and reflect on the lifestyle and daily habits you’ve developed throughout your life. Think about how they may affect your heart rate if it’s inexplicably high and what you can do to lower it.

If you’re feeling overwhelmed about the steps necessary to lower your heart rate, take small steps at first. 

The following information is designed to help healthy individuals make small adjustments in their lives to improve their heart rate and overall health. If you have symptoms or other concerns, please consult a healthcare professional before implementing any of these changes.

Start by increasing the amount of exercise you’re getting each week. Add two or three walks to your weekly schedule, whether in the morning before work or in the evening with a partner or your dog. Adding a few cardio exercises per week can greatly impact resting heart rate; it’s not a change you’ll see right away, but with time and commitment, you’ll notice the number dropping.

If you have a lot of stress in your life, take steps to reduce it in manageable ways. Many people swear by meditation, yoga, and other relaxation techniques like focused breathing, journaling, and mindful thinking.

Weight loss is one of the most effective ways to lower your resting heart rate. The larger the body is, the harder the heart has to work to pump blood and circulate oxygen. Consult with your doctor before beginning a weight loss plan, and set attainable goals that don’t feel overwhelming.

Other small steps you can take to lower your heart rate include getting adequate sleep, reducing caffeine intake and alcohol consumption, and quitting smoking.

Keep track of your health

Heart health is absolutely critical to living a long, happy life. An efficient cardiovascular system can help improve general health and make daily activities more enjoyable for people from all walks of life. 

Monitoring your heart rate may seem like a small action to take when it comes to the big picture, but it’s a great way to keep an eye on your cardiovascular health with minimal effort required.

Consistently measuring your heart rate can prevent bigger health problems down the road by staying proactive and knowing your numbers.

Are you looking for a way to keep track of your health and monitor daily metrics and important data points? With the Evidation app, you can get paid to take healthy actions on a daily basis and keep track of your health. Download the app today.

Learn more about the condition and the genetic factors that affect Alzheimer's predisposition 

Does someone in your family have Alzheimer’s disease? If so, you may wonder if you can inherit the memory problem.

Researchers are still working to understand what causes Alzheimer’s, but they think genetics may have something to do with it. In other words, you can inherit genes that make you more likely to develop the condition. But you don’t necessarily have to have a family history of Alzheimer’s to develop the disease. 

People with a sibling or parent with Alzheimer’s are more likely to develop the condition, however, than those who do not have an immediate family member with it.

About Alzheimer’s Disease

Alzheimer’s is a form of dementia, a general term used for conditions that affect memory and cognitive function. Dementia affects memory, thinking, behavior, and social skills and can significantly impact day-to-day functioning.

About 6.5 million Americans ages 65 and older live with Alzheimer’s disease. In fact, it’s the most common cause of dementia among older adults.

The cause of Alzheimer's disease is thought to be an abnormal build-up of proteins called amyloid plaques in and around brain cells that makes it difficult for neurons to "talk" to one another.  Another type of protein that leads to Alzheimer’s disease causes “tangles” in the brain cells.

Communication between neurons in the brain is important for almost every biological function our bodies need to carry out. This includes everything from talking to sleeping to remembering where we placed the remote, or what our address is. When Alzheimer’s disease affects the brain, a person’s quality of life is directly impacted. They may start with mild memory loss. Over time, the plaques and tangles in the brain take over, making it difficult for the people we love to function as they were once able to. 

Common symptoms of Alzheimer’s

Symptoms of Alzheimer’s can vary from person to person, but memory loss is common. 

Alzheimer’s is a progressive condition, which means memory loss and other symptoms get worse over time. In its early stages, someone with Alzheimer's disease may have trouble remembering recent conversations or events. 

Signs and symptoms of mild Alzheimer’s disease

The signs and symptoms of mild Alzheimer’s disease are often mistaken as normal effects of getting older. And not everyone with Alzheimer’s has every symptom.

The most common signs of early-stage Alzheimer’s include:

• Memory loss that makes everyday activities harder
• Poor judgment and making bad decisions
• Getting lost
• Losing track of dates
• Trouble planning
• Trouble solving problems
• Taking longer than usual to complete everyday tasks
• Forgetting recently-learned information
• Repeating questions
• Trouble paying bills and handling money
• Wandering
• Putting items in odd places
• Losing things
• Difficulty completing everyday tasks
• Mood and personality changes
• Increased aggression and/or anxiety

Most people with Alzheimer’s are diagnosed during the first stage of the disease.

Signs of moderate Alzheimer’s disease

People with moderate Alzheimer’s often require more supervision and care. The changes at this stage may be challenging for spouses and other family members to manage.

Signs and symptoms of moderate Alzheimer’s disease include:

• Increased memory loss and confusion
• Avoiding people and activities they usually enjoy
• Inability to learn new things
• Difficulty with language
• Struggling to read, write, and do math
• Difficulty organizing thoughts
• Shorter attention span
• Difficulty dealing with new situations
• Changes in sleeping patterns
• Trouble carrying out familiar tasks, such as getting dressed
• Occasional difficulty recognizing family and friends
• Delusions, hallucinations, and paranoia
• Impulsive behavior, such as using vulgar language or undressing at inappropriate places or times
• Inappropriate emotional outbursts
• Moodiness, such as agitation, anxiety and tearfulness
• Restlessness and wandering, especially in the late afternoon or evening
• Repetitive statements or movements

Signs of severe Alzheimer’s disease

Late-stage Alzheimer’s has devastating effects on the body. At this stage, people depend on others for every aspect of care. They need help combing their hair and eating, for example, and  are typically unable to communicate or get out of bed.

Symptoms of late-stage Alzheimer’s often include:

• Trouble communicating
• No memory of recent events
• No awareness of surroundings
• Seizures
• General decline in health
• Difficulty swallowing
• Appetite loss, weight loss
• Moaning, groaning, or grunting
• Sleeping excessively
• Loss of bowel and bladder control

People with late-stage Alzheimer’s may lose their ability to swallow. This can allow food and liquids to get into their lungs. This condition is known as aspiration pneumonia. Aspiration pneumonia is a common cause of death for people with Alzheimer’s.

If you or someone you love is experiencing any of the symptoms of Alzheimer’s, it’s important to seek medical care as soon as possible as early treatment can help slow the progression of Alzheimer's disease. 

Risk Factors for Alzheimer’s disease

Alzheimer’s disease is thought to develop as the result of multiple factors, Such as a combination of environmental, lifestyle, and genetic factors.

Genetics

Genetics may play a role in the development of Alzheimer’s disease. This is especially true when genetics combine with other factors. 

“Research shows that older Latinos are about one-and-a-half times as likely as older whites to have Alzheimer’s and other dementias, while older African-Americans are about twice as likely to have the disease as older whites. The reason for these differences is not well understood, but researchers believe that higher rates of vascular disease in these groups may also put them at greater risk for developing Alzheimer’s.”

About genes

• You get your genes from your mother and father
• Genes carry the instructions cells need to do their job
• Humans have between 20,000 and 25,000 genes

Types of genes

There are two types of genes that affect whether or not a person may develop a disease: risk genes and deterministic genes.  

• Risk genes increase the likelihood that you will develop a disease
• Deterministic genes directly cause disease.

Researchers have discovered several risk genes for Alzheimer’s disease, but deterministic genes are much more rare.  

Anyone with a deterministic gene for Alzheimer’s, will develop the memory problem. But only a few hundred families worldwide have deterministic genes for Alzheimer’s disease. In fact, the genes account for less than 1 percent of Alzheimer’s disease patients. Deterministic genes cause early-onset dementia, in which symptoms develop when a person is in their early 40s to mid-50s rather than when they are 65 or older.

The deterministic genes that cause Alzheimer’s affect the way your body produces and processes beta-amyloid, which is the main protein in plaque. Beta-amyloid can clump together to form plaques which can build up between nerve cells in the brain. Clumps of beta-amyloids can stop the brain’s nerve cells from working right. 

Past head trauma

A blow to your head may also increase your risk for Alzheimer’s. Your brain creates large amounts of beta amyloids following an injury. So be sure to protect your head from injury, especially during sports or other high-risk activities.

Mild cognitive impairment

Mild cognitive impairment is a stage between normal age-related decline in memory and more serious dementia. People with mild cognitive impairment may have a higher risk for Alzheimer’s.

Lifestyle

Eating a healthy diet, exercising regularly, controlling blood pressure, managing diabetes, maintaining a healthy cholesterol level, and quitting smoking can help reduce the risk for Alzheimer’s.

Heart health

Older adults with certain heart and circulatory problems have a higher risk for Alzheimer’s. Talk to your health provider about your risk and how to keep your heart healthy.

Sleep disorders

People who don’t get enough quality sleep can experience a buildup of amyloid plaques in their brains. If you struggle with getting enough good sleep, talk to your doctor, and try things like meditation for sleep which can help. 

Lack of lifetime learning

Stimulating your brain with mental activities can improve brain health and reduce amyloid plaques. Find ways to keep your mind active as you age. Take a class or try a new hobby - anything new will help keep those neurons firing. 

How to know if you have the Alzheimer’s gene

Medical tests, such as blood and saliva tests, can detect both deterministic and risk genes. Physicians use  genetic testing to test patients with a strong family history of Alzheimer’s disease and to diagnose early-onset. 

Researchers use this testing to identify participants who may have a higher risk for developing Alzheimer’s. Results of the genetic testing allow researchers to look for early brain changes in study participants, and use the tests to compare the benefits of various treatments for people with different Alzheimer’s genes.

Testing is most helpful if you have a family member with a genetic mutation for Alzheimer’s. In this case, testing can tell you if you have a deterministic gene and are certain to develop the disease.

Genetic testing can also tell you if you have inherited the Alzheimer’s risk gene. This result would mean you have a higher risk for this type of dementia, but may not necessarily develop Alzheimer’s.

Genetic counseling before and after testing can help you make sense of your results. You can talk with a genetic counselor about the potential effects the results could have on your life. You might talk about how a diagnosis of Alzheimer’s could affect your job and whether you should buy long-term care insurance.

How to get tested for the Alzheimer's gene

If you have a strong family history of Alzheimer’s, your doctor may be able to help you get tested for the Alzheimer’s gene. You can also use a home test. The FDA has approved at-home genetic testing through the 23andMe Personal Genome Service Genetic Health Risk (GHR) test. Simply send a saliva sample and receive your genetic background through the mail. Other companies offer similar tests.

Participating in research is another possible way to get tested for the Alzheimer’s gene, and to help other people in the process. Joining Evidation can help you contribute to some of the world’s leading research projects that may someday lead to a cure for Alzheimer’s disease and other conditions. Join Evidation today to learn more.

‍

American Heart Month is recognized every February to bring awareness to the risk factors that cause heart disease. Heart disease is the leading cause of death in the U.S. but in many cases, it’s preventable. 

Learn more about heart disease and what you can do to keep this vital organ going strong below.

What is heart disease?

Heart disease refers to a group of conditions affecting the heart and blood vessels. The most common type of heart disease in the U.S. is Coronary Artery Disease (CAD) which affects blood flow to the heart and can lead to heart attack. 

Top 7 causes of heart disease 

Health means something different to each of us because we’re all unique, but knowing what factors lead to heart disease can help us make choices that help decrease our risk of developing a heart condition.

Some of the most common risk factors for developing heart disease are:

1. Smoking or tobacco use can cause coronary heart disease and irreparable damage to the heart. Second-hand smoke is also a concern. Smoking can cause plaque to develop within your blood vessels, making them narrower, and impeding the free flow of blood. Chemicals in cigarettes can also thicken arteries and cause clots in your veins.  
2. High blood pressure or hypertension strains the heart and can lead to cardiovascular complications. Diet,  lack of exercise, and stress are the number one causes of high blood pressure.
3. The consumption of too many lipoproteins, a type of soluble protein that combines with fat or other lipids in your blood plasma, can lead to heart disease. Trans fats are the most unhealthy and cause damage to the cardiovascular system.
4. Lack of exercise is a great contributor to heart disease. The movement of your body helps to move blood through your veins and keep your heart healthy. 
5. Diabetes is a risk-factor for heart disease. High blood sugar levels can damage blood vessels and the nerves that support the heart. 
6. Thrombosis leads to heart disease. This is a condition when blood clots develop in the veins or arteries. 
7. Stress is a great contributor to lagging heart health. Irritability, depression, anxiety, rumination, and a lack of quality sleep can contribute to high blood pressure, leading to an increased risk of stroke or heart attack.

Signs of a heart attack

Don’t ignore cardiovascular symptoms. This includes heart attack symptoms like these:

• Pain, pressure, or squeezing in the chest, particularly the left side
• Pain in the upper body such as the shoulders, neck, upper stomach, arms, or even jaw
• Shortness of breath
• Feeling sick to your stomach or nausea
• Stomach ache or heartburn
• Dizziness or lightheadedness
• Feeling unusually tired
• Breaking out into a cold sweat

If you feel any of these symptoms, seek medical care immediately.

Follow these 5 heart health tips to improve your heart health

Now that you know what causes heart disease and the symptoms of acute cardiovascular failure, here are 5 tips to improve the health and vibrancy of your beautiful heart:

1. Practice good dental hygiene. Bacteria in your mouth can cause gum disease and can move into your bloodstream, causing an increased risk of developing cardiovascular disease by increasing C-reactive protein, a marker for inflammation in blood vessels. Floss and brush every day, and also use a mouthwash to dislodge small food particles from the gums and teeth. Eating leafy greens and fiber, as well as whole fruits and vegetables can also contribute to better oral hygiene and improved heart health.
2. Increase your daily exercise and don’t sit for too long. If you work at a computer, or have a sedentary job, research shows that even if you exercise regularly, sitting too long is connected to higher rates of cardiovascular disease, possibly causing deep vein thrombosis. Take frequent breaks, walk around, stretch, or even better, take a brief jaunt outside. Spending time in nature can reduce stress. As few as 20 minutes in a park can lower cortisol levels and improve your heart health. Cortisol is a stress hormone that’s linked to higher incidence of inflammation in your body. Also, just increasing moderate to vigorous cardiovascular exercise to at least 20 minutes daily can protect your heart. 
3. Quit smoking and stay away from second-hand smoke. Your risk of developing heart disease increases 25 to 30 percent if you are exposed to second-hand smoke. The risk is even higher for children. Nonsmokers who are exposed to smoke that have high blood pressure or high cholesterol are at greater risk of developing heart disease. The chemicals you inhale from second-hand smoke cause plaque buildup in your arteries, so stay away from second-hand smoke no matter what. If you smoke, you’re 2 to 4 times more likely to develop heart disease than non-smokers. Try to get help quitting the habit, or replace it with a heart-healthy habit like walking on your lunch break. BeTobaccoFree.gov offers great tips on quitting smoking including smoke-free apps and expert advice.
4. Reduce trans-fat. Fat isn’t the enemy of your heart, trans fats are. Both saturated and unsaturated fats are important for your health. Fats help the body absorb fat-soluble nutrients like Vitamins A, D, and E. You don't require trans-fats. These are highly processed fats that clog your arteries and raise bad cholesterol levels (LDL) while lowering good cholesterol (HDL). Trans fats are most often in processed foods like baked goods, snack foods, margarine, and fried foods. Avoid them and replace them with healthy fats found in foods like nuts, coconut, olive oil, and avocado.
5. Sleep better. Without ample sleep, your body cannot “clean house.” When you sleep, your body does important cleaning work, and reduces your overall stress burden, lowering stress hormones like cortisol and adrenaline. A lack of sufficient sleep causes increased inflammation and other hormonal imbalances in the body that contribute to cardiovascular disease and other diseases too. People who sleep fewer than 6 to 8 hours a night are twice as likely to have a stroke or heart attack as people who get ample sleep. For better sleep, turn off your cell phone and computer at least 2 hours prior to going to bed to prevent blue-light exposure, make your room slightly cooler, and hang black-out curtains to make your room as dark as possible. Also, try to go to sleep at the same time every night to develop good sleep hygiene. These good habits help regulate your circadian cycle and sleep-wake hormones. Your heart will thank you for better sleep.

Conclusion

While heart disease is the biggest killer in the US, there are actions you can take to reduce your risk today. Eat healthily, exercise, sleep better, reduce stress, and stop smoking to see vast improvements in your heart’s health.

‍

Keep track of your health with Evidation. Download the app today.

‍

‍

Toxins are everywhere—from the air we breathe and the food we eat, to the water we drink and the products we use.

But what are toxins exactly? A toxin is a naturally occurring substance that can act as a poison to living things. While small doses may not trigger a reaction, large amounts or exposure over an extended period of time can be detrimental to your health.

• But what are toxins?
• How do they impact your health?
• Can you be exposed at home?
• Can you be exposed at work?

Read on to learn more about these common toxins, as well as how you can limit exposures at home and at work.

What are common toxins?

Mercury

Mercury is a naturally occurring element in the Earth's crust. In the past, mercury was mostly used in thermometers and electrical devices, but now it can be found elsewhere. Mercury is commonly found in seafood, especially swordfish, shark, and marlin among other species of fish. Why seafood? Past and current industrialization has increased the amount of naturally occurring mercury in the environment. It makes its way into soil and water sources, eventually ending up in the bodies of fish and widely eaten marine life. 

Asbestos

Asbestos is a natural silicate mineral that forms tiny, long-lasting, and heat-resistant fibers. Asbestos has been used in a multitude of building materials—including ceiling and flooring tiles, roofing shingles, and insulation. 

What are the main concerns with asbestos?

1. Small amounts of asbestos are still used in thousands of everyday products. If a product contains less than 1% of asbestos, manufacturers do not have to disclose it on the packaging. 
2. Buildings and structures constructed before the 1980s are likely to still contain higher amounts of asbestos in the building materials. If the asbestos is disturbed, the fibers can become airborne and expose those in near proximity. 

Lead

Lead is a soft and malleable metal also found in the Earth’s crust. It was often used in pipes, as well as paint, but most commonly used in car batteries. While banned for commercial use in 1979, industrial use of lead can still be found throughout the automotive and construction industries.

How do they impact your health?

Mercury

Toxic to humans, mercury poisoning often occurs with blood mercury levels above 100 ng/mL. Mercury is known to specifically attack the brain, kidneys, and lungs. Symptoms of this poisoning can include tremors, memory loss, body numbness, and the loss of motor functions. Another common early warning sign is a metallic taste in the mouth.

‍

Is it curable?

Mercury can stay in your body for years, and mercury poisoning is not technically curable. There are ways to treat it, however, like chelation therapy. When the drug is injected into the body, it binds the metal in the blood and allows it to pass through the kidneys and leave the body through urine. 

Asbestos

Leading up to the 1980s, asbestos’ strength and heat-resistant characteristics made it a popular additive in many household products. Although it’s known to contribute to serious and terminal health conditions like asbestosis, mesothelioma, and lung cancer, it’s still not fully banned in the United States. Signs and symptoms of these illnesses are shortness of breath, chest pains, constant cough, and fatigue. 

‍Is it curable?

Unfortunately, the damage asbestos does to the lungs cannot be reversed or cured. The strong fibers that made asbestos so desirable are now known to cause irreparable damage when inside the lungs. The foreign fibers irritate the lung tissue causing scarring; as the scarring progresses and fibers stiffen, the lungs cannot expand and contract at a livable rate. Common treatments to combat mesothelioma and lung cancers are surgery, chemotherapy, and radiation.

Lead 

High exposure to or ingestion of lead can cause a multitude of health problems, including kidney damage, brain damage, and anemia. Young children are especially susceptible to lead poisoning. In fact, 1 in 40 children under the age of 5 has unsafe blood lead levels. Signs of this can include constant irritability, developmental delays, and loss of appetite. 

‍Is it curable?

Similar to mercury poisoning, the effects of lead poisoning are irreversible. However, there are treatments that can get the level of lead in the blood back to normal, including chelation therapy. Also, determining the source of lead and removing it from your space or routine can help limit further exposure.

Where can you be exposed at home?

Some exposures are easier to avoid than others, however, educating yourself is the first step in possible prevention. 

First off, be conscious of your food choices. As we previously mentioned, certain kinds of seafood like swordfish carry high levels of mercury. Avoid eating these foods or only eat them on rare occasions to reduce the amount of mercury you're knowingly consuming. 

Aside from asbestos in the materials of the home itself, you may also be bringing it home in the products you buy. For example, talc and asbestos have been known to form together while mined, and consumers claim to be unknowingly exposing themselves and their families to these toxins. 

On a similar note, paint on both walls and on items can pose a threat if it contains lead. Lead paint was often used before the 1980s, and peeling or cracking of lead paint can release the toxins into the air. Although lead paint has been banned in the U.S., it’s still widely used in other countries. Both antique U.S.-made toys and toys from other countries pose the risk of lead-containing paint.

Where can you be exposed at work?

In the same way you can be exposed at home, there are certain professions that pose a higher risk of toxin exposure at work. 

School

For those who work in education, it’s important to note that a stunning one-third of U.S. schools contain asbestos. Especially for schools built before 1980, there is a high chance it’s somewhere on the property. If no renovations or remodels have taken place, asbestos was likely not removed and replaced. When disturbed, exposure can come from loose tiles, disturbed drywall or insulation, or roofing shingles. Over the past few years, multiple schools have also discovered that old synthetic flooring gives off mercury vapors as it breaks down, which can contaminate an entire building. 

Trades

Trade professionals in welding, auto mechanics, or construction are actually among those with the highest risk of toxic exposure. Lead pipes are still widely found across the U.S., and welders have a high risk of lead poisoning if proper protection isn’t used. Auto mechanics can be exposed to asbestos on car parts like brake pads, and construction workers likely come into contact with asbestos and lead anytime they do work on a house built before 1980. 

Military

In recent years, it's been found that many military bases had toxic exposures which ultimately caused veterans to become terminally ill. From Vandenberg Air Force Base in California to Camp Lejeune Marine Corps Base in North Carolina, and hundreds in between, groundwater contamination has exposed millions of military personnel to a multitude of toxins. Many of these chemicals made their way into the groundwater through the use of toxic firefighting foams, which have now been banned in certain states. Outside of bases, concentrated amounts of lead were used in indoor firing ranges, and mercury was used in batteries and other tactical gear.

Conclusion

While toxins may not be completely avoidable, the more you know about them the better. 

Be sure to educate yourself on your home, environment, and workplace. And make smart purchasing decisions to avoid any unnecessary exposures to you and your family.

Early detection is key, so if you feel you’ve been exposed to toxins or are experiencing some of the mentioned side effects, contact a medical professional right away. Building experts are also available to test for toxins around the home— to give you peace of mind and reduce future exposures.

If you found this helpful, please share it with others to help keep your neighbors and your friends safe!

October is Dyslexia Awareness Month. Dyslexia is the most common neurocognitive disorder, affecting 80-90 percent of those with learning disabilities—and roughly 20 percent of the overall population. 

• But what is dyslexia? 
• What causes it?
• Who’s at risk? 
• And what are the challenges people with dyslexia face? 

Keep reading to learn more about dyslexia and the steps you can take to support those that have it.

What is dyslexia?

Dyslexia is a learning disorder and is sometimes referred to as a reading disability. It tends to impact our ability to read because it affects how people identify speech sounds—and how those sounds relate to words and letters. 

‍This is what’s known as decoding.

Decoding often results in those with dyslexia reading at a lower level than their classmates despite having normal levels of intelligence. 

What causes dyslexia? ‍

Dyslexia occurs due to differences in parts of the brain that process language. It doesn’t affect intelligence, hearing, or vision, however.‍

What causes dyslexia?

Dyslexia is caused by differences in parts of the brain that help us read. 

What causes these differences?‍

Usually dyslexia runs in families. It’s linked to certain genes that affect how our brain processes language and reading. If your family has a history of disabilities related to reading and learning you may have an increased chance of having dyslexia. 

What are the challenges?

• What are the challenges of having dyslexia in our current education system?
• How can it impact day-to-day life?

The biggest impact dyslexia may have on children is making it difficult to learn in traditional classroom settings. 

Because reading is a common skill utilized throughout all parts of our educational system, a child may have a hard time learning at the same rate as peers if they’re unable to read at the same level. 

This difficulty to learn can create longer term problems in adulthood if not addressed due to the potential social, economic, and educational impacts dyslexia creates. 

If a child or adolescent doesn’t get the support they need as they grow up, they’re less likely to be able to read and interpret language easily as an adult. This can have a negative impact on growth, learning, and even self-esteem. 

‍Dyslexia can contribute to people experiencing negative feelings about themselves, including shame, aggression, low confidence, and anxiety. They may mistakenly believe they're unintelligent, although dyslexia doesn’t affect intelligence at all. Because of this, emotional support can play a role in helping people with dyslexia thrive.

People with dyslexia usually succeed just fine in school with a specialized program or tutoring. And adults with dyslexia can continue to benefit from additional support and resources. 

Signs of dyslexia 

What are common signs of dyslexia?

Dyslexia symptoms may become more apparent with age. As a child is exposed to learning environments, signs may emerge more frequently. 

‍Some common signs of dyslexia in preschool-age children include: 

• Talking late 
• Learning new words slowly 
• Problems forming words correctly
• Confusing words that sound similar 
• Difficulty learning nursery rhymes or playing rhyming games
• Problems remembering or naming letters, colors, and numbers

Once a child starts grade school, symptoms may become more apparent, making them easier to identify. Symptoms a child in school might experience include: ‍

• Avoiding activities that involve reading
• Difficulty spelling, reading, and learning
• Problems remembering certain sequences
• Reading well below the expected reading level 
• Issues processing and understanding what’s heard
• Inability to sound out the pronunciation of an unfamiliar word
• Difficulty finding the right word or forming answers to questions
• Spending an unusually long time completing tasks that involve reading or writing
• Difficulty seeing (and occasionally hearing) similarities and differences in letters and words

Lastly, teenagers or adults may exhibit the following signs—many of which are similar across all life stages. They include:

• Problems with spelling
• Slow reading and writing
• Difficulty summarizing a story
• Trouble learning a foreign language
• Difficulty doing math word problems
• Avoiding activities that involve reading
• Difficulty reading, including reading out loud
• Mispronouncing names or words, or having problems retrieving words
• Spending an unusually long time completing tasks that involve reading or writing 

Treatment options

What are the treatment options for dyslexia?

Treatment for dyslexia largely depends on age and focuses on the learning problems the condition creates. It usually involves adjusting learning environments and educational techniques to meet the specific needs of an individual with dyslexia. 

If schools, teachers, and parents provide extra support in kindergarten and first grade, children are often able to improve their reading, writing, and learning skills. 

However, if dyslexia isn’t addressed early on, children may have difficulty learning the skills needed to read well and learn. Because of this, they’re more likely to fall behind their peers in development. 

Parents can play a big role in the development of a child, and they also play a significant role in the success of a child with dyslexia. 

 Here’s how you can help your child if they have this condition: 

• Address the problem early on. If you suspect anything, visit your healthcare provider and seek early intervention and help to improve success.
• Try reading out loud to your child when they're young. You can try reading stories, or listening to recorded books.
• Work with your child's school and talk to the teacher about how you can work together to help your child succeed.
• Set aside time every day to read with your child. Children must practice to improve their reading skills. Have them read out loud to you and encourage them to read on their own.

If you’re an adult experiencing dyslexia, there are a few things you can do to support your success. 

• Consider getting assistance with reading or writing. Although stigma and potential social implications may make this feel challenging, it can help get you the support you need, connect you with new friends, and make it easier to learn. 
• Under the Americans with Disabilities Act, you may be eligible for additional training and accommodations from your employer or academic institution. Getting support can foster growth and development, help you do your job better, and aid you in reaching your goals.  

Successful figures with dyslexia

The learning difficulties associated with dyslexia have nothing to do with intelligence or someone’s ability to succeed. In fact, some of the most gifted figures in science, math, and arts had dyslexia, including Albert Einstein, Henry Ford, and Pablo Picasso.

Albert Einstein experienced delayed verbal development and dyslexia symptoms in early childhood—and went on to receive the 1921 Nobel Prize in physics and created “the world’s most famous equation,” E=mc². 

Henry Ford spent his childhood struggling to read, then used his strong talent and interest in engineering to build one of the biggest automobile companies in the world. 

During his early years at school, Pablo Picasso struggled to keep up with his peers. He went on to become one of the 20th-century’s most influential artists.  

How to support Dyslexia Awareness Month

If you have a friend, coworker, child, family member, or classmate that deals with dyslexia, there are ways you can help.

• Learn more about dyslexia to better understand what people with the condition experience.
• Help your child or loved one learn, share encouragement, and aid their development during each step in their journey. 
• Share what you learn and spread awareness to help more people understand how it affects individuals’ lives. 

September is Healthy Aging Month - an annual event focusing on the positive aspects of growing older. During this time, we look to highlight the importance of habits that can help you stay healthy as you age. 

‍Why is this important?

Maintaining good health can help you continue to live a productive, active, and independent lifestyle. 

‍But what steps should you take to maintain your health?

‍What areas should you focus on?

In today’s article, we’ll be sharing tips to help you live a healthy, independent, and active lifestyle as you age. 

Keep reading to learn more!

Physical activity

We all know that staying active is key to maintaining our health.

‍Studies show that exercising continuously can help us live longer. And Harvard Health suggests that exercise can improve quality of life as well. 

‍But what does that mean?

It means that regular exercise can help you maintain your health, independence, and overall mobility as you age. It may also aid your energy levels, sleep, strength, and more.

‍Exercise can also reduce the risk of stroke, heart attacks, and obesity — and it may even help prevent different forms of cancer like prostate and colon cancer. 

It can also help preserve muscle mass. In a 2019 study, researchers found that moderate to vigorous intensity exercise is a strong part of aiding muscle function in older adults.

‍So, what can you do to live a more active lifestyle?

Before participating in activities, it’s important to gauge where your fitness levels are. It’s best to start off slow and work your way up to longer and more intense exercise as you adjust and get comfortable. 

Some common forms of exercise include:‍

• Cycling
• Walking
• Swimming
• Playing sports
• Light to moderate weight lifting 

We recommend you find something you enjoy. That way it’s easier to stick with it!

Healthy eating

Diet can play a huge role in how we feel and function. 

It has a direct influence on health and well-being in many ways. From bodyweight to the prevention of conditions like high blood pressure, heart disease, certain cancers, and type 2 diabetes.

It’s best to avoid empty-calorie foods like baked goods, soda, and alcohol. Empty calories may provide immediate energy, but it’s often short-lasting. They offer no nutritional benefits and they don’t build muscle, supply vitamins, or promote the sense of fullness needed to keep energy levels well balanced throughout the day.

It's also best to stay away from trans fats. Trans-fats can lower “good” cholesterol and increase “bad” cholesterol, and they also increase the risk of certain diseases. 

For most adults, a healthy diet includes:‍

• Healthy fats - Health experts recommend monounsaturated and polyunsaturated fats (healthy fats) versus bad fats like trans fats. These types of fats lower the risk of certain conditions. 
• Complex carbs - this form of carbohydrates digests slower and supplies a long and steady release of glucose (energy) into the bloodstream. This prevents energy crashes and creates longer-lasting energy. Complex carbs also provide more vitamins, minerals, and fiber, which are important nutrients in the healthy functioning of the body.
• Good amounts of protein - every cell in the body contains protein. Protein helps repair and build bones, muscles, cartilage, and skin. It also plays a role in regulating hormones and it can aid in digestion.

Some sources of healthy fats include avocados, nuts, chia seeds, fatty fish, and nut butters.

Complex carbs come from foods like oatmeal, brown rice, quinoa, whole grains, beans, peas, and even certain vegetables.

Most meat contains protein, but it’s ideal to eat lean sources of meat such as poultry and fish. This prevents the ingestion of bad fats that come from meats like beef and pork.

Protein is also found in non-animal foods like lentils, quinoa, beans, and more.

Getting enough sleep

Getting enough sleep is an integral part of living a healthy lifestyle. It allows the body and mind to recharge. In return, this leads to better energy levels, more clarity, and focus. 

Most adults need 7 to 9 hours of sleep every night. Not getting enough sleep can affect your mood, memory, and cognitive function. 

In one study of adults over the age of 65, adults who had a poor quality of sleep had a harder time concentrating and problem-solving than those who had a good quality of sleep. In another study that looked at data from close to 8000 people, researchers found that those in their 50s and 60s that had 6 hours of sleep or less were more at risk of developing dementia. 

Getting a good amount of sleep is also associated with a lower risk of obesity, heart disease, and lower rates of insulin resistance.

‍But how can you get a better night's sleep?

‍There are several things you can do to get good sleep. Some of which include:‍

• Exercising regularly
• Avoiding caffeine close to bedtime
• Maintaining a regular sleep schedule
• Not taking naps later in the day and evening

Finding ways to relax and unwind before bed is also a great way to promote sleep. You can try reading, taking a warm bath, or even mindfulness meditation. One study found that mindfulness awareness practices like meditation actually improved sleep quality.

Avoiding unhealthy habits

Certain habits can be harmful to your health and wellness. A few habits you should consider avoiding to encourage a healthy lifestyle include:

• Smoking - quitting smoking can lower the risk of certain diseases, improve circulation, and improve your ability to exercise. 
• Alcohol and other substances - excessive alcohol use can cause high blood pressure, heart disease, stroke, and more. It may also weaken the immune system and increase the odds of getting sick. 

Mental health

Mental health plays a big role in health and quality of life. Learning to manage stress and depression, and practicing self-care is critical to maintaining a healthy lifestyle.

‍Different aspects you should be aware of include:‍

• Social isolation and loneliness - it’s important to maintain social connections throughout your life. Isolation and disconnect can inevitably create feelings of loneliness. Studies show that loneliness causes a higher risk of heart disease and depression in older adults. Make sure to stay in touch with family and friends through each stage in life. Scheduling time every day or every week is a great way to maintain social connections.
• Stress - according to a recent study, cortisol (the stress hormone) levels naturally increase after middle age. This increase in stress may actually cause changes in the brain. Learning to manage stress is key in minimizing its effects. You can do this by meditating, journaling, exercising, or taking part in activities you enjoy.  
• Depression and mood - depression is often associated with intense feelings of sadness. But sometimes, someone might experience numbness or disinterest in activities they normally love. Depression may also increase the chances of developing dementia. In a study with over 1000 adults, researchers found a connection between the number of depressive episodes a person had and an increased risk of developing Alzheimer's disease. Depression can be serious, but it's treatable. As soon as you notice symptoms, you should visit a healthcare professional. From there you can determine the best treatment options for you.

If you think you’re in need of immediate help, you can contact the National Suicide Prevention Lifeline at 1-800-273-8255 or by dialing 988. Or you can reach the Crisis Text Line by texting HOME to 741741.‍

Cognitive health

‍What is cognitive health? 

Cognitive health is the ability to think clearly, remember, and learn. It can often change with age. Many older adults experience changes in thinking ability and memory. 

Making small changes in daily life can help you maintain and improve cognitive health. In a study with 3000 participants, researchers found that the following 5 healthy lifestyle factors played a big role in maintaining cognitive health:

• Not smoking
• Eating a high-quality Mediterranean diet
• Not drinking large quantities of alcohol 
• Engaging in mentally stimulating activities like playing games or writing.
• At least 150 minutes every week of moderate to vigorous intensity physical activity

Researchers found that following these lifestyle choices greatly reduced the chances of developing Alzheimer's disease. 

Those who took part in at least 4 healthy lifestyle choices, actually had a 60% lower risk of developing Alzheimer's disease. 

Healthy Aging Month Conclusion

Healthy Aging Month is a month dedicated to spreading awareness and educating people on the importance of maintaining health throughout the natural state of aging.

Learning the best practices to improve health as we age can help us live longer, higher-quality lives.

We hope you learned a lot from today’s article and the healthy aging tips we’ve shared. Make sure to share this around in your community, and let people know your biggest takeaway from this article! 

‍