May is Mental Health Awareness Month, a time to fight the stigma and stereotypes that are often associated with mental health struggles. Supported by the National Alliance on Mental Illness, Mental Health Awareness Month is the perfect opportunity to check in with yourself on your mental well-being and create new routines that can support your mental wellness. At Evidation, our team of experts is here to provide you with easy-to-implement tips and tricks to support your mental health. Here, we'll explore some simple steps you can take to feel your best during Mental Health Awareness Month and beyond.

1. Seeking support: a sign of strength

If you're living with a mental health issue or simply going through a stressful time in life, you're not alone. Reaching out to a mental health professional is a sign of bravery and strength, and helps you get the support you need to thrive.

Know your baseline

If you've never worked with a therapist or counselor before, today is a great day to start. Even if you don't have any current pressing issues, working with a therapist can help you understand your emotional baseline and discover new ways to cope with stress.

When something feels off, don't wait

When you feel your baseline beginning to waver, it's smart to reach out for support right away. If you notice that you're not coping with emotions well, or you encounter a particularly stressful situation, make an appointment with your counselor or therapist – and don't hesitate to let them know if the situation is urgent.

2. Self-care strategies: Practical tips for stress management and well-being

Taking care of yourself is vital for your mental health, but prioritizing consistent self-care is sometimes easier said than done.

Practice setting boundaries

While it can be hard to say no to people you care about, doing so can be vital for preserving your mental health. Letting friends, family members, and coworkers know that you'd love to help with their request or attend their gathering but are unavailable takes practice, but it gets easier over time. Check out these tips on how to set boundaries with the people you care about.

Stop putting yourself last

You've heard the old adage that you can't pour from an empty cup, and it's the truth: you've got to take care of yourself in order to take care of others. If you feel like you've been overwhelmed at home, at work, or with friends, it may be time to take stock of where some responsibilities can be shared.

3. Mindfulness practices: Cultivating presence and inner peace

Proactive stress management can help you stay centered when tough issues arise. Try adding one or more of these mindfulness practices to your day to bolster your ability to handle whatever life throws your way.

Meditation

You can reap the benefits of meditation with less than five minutes of practice each day. According to meditation expert Vishen Lakhiani, "You can take a one- to three-minute dip into peacefulness, and you can see remarkable results. The biggest benefits are going to happen in the first few minutes."

Unplug

Taking time away from your phone can help you de-stress, disconnect from work, and get better sleep. While it's not often feasible to take a full day away from your phone, taking an hour or two to fully focus on friends, family, or yourself can help you feel centered.

4. Managing emotions: Strategies for emotional well-being

Meeting your feelings head-on can be tough, but doing so can save you from the effects of chronic stress. If you're used to avoiding your feelings, this can be an adjustment. Be kind to yourself if you're working on managing your emotions for the first time, and don't be afraid to ask for help from family, friends, or a mental health professional if you need it.

Check in with yourself

Many of us operate on autopilot day in and day out, moving from one part of the schedule to the next with little time to reflect. Creating a few minutes in your day to check in with yourself can be a smart way to stay on top of your emotional needs. Setting a reminder on your phone or smartwatch to take a few minutes to do breathing exercises, take a quiet moment, or write in a journal can help you get in touch with your feelings.

Practice speaking up

If you fall into patterns of people-pleasing or otherwise struggle to stick up for yourself, starting to share your feelings with others can work to validate your emotions. A simple way to get started: answer the question "how are you?" honestly when you feel comfortable. Doing so doesn't just give you the chance to express your emotions – it also gives people close to you the chance to support your needs.

5. Creating healthy habits: Incorporating wellness into daily life

Making time to practice regular healthy habits can go a long way in protecting your mental health and helping you feel your best.

Start small

There's no need for a total lifestyle overhaul – incorporating a few wellness practices into your routine may be all that you need to feel happier and healthier. Going for a 10-minute walk during your lunch break each day can give you time to enjoy some sun and quiet your mind's chatter about your work day. Adding a fruit or vegetable to two meals each day can provide you with the nutrition boost that you need to feel great. Give yourself time to establish one healthy habit before diving into another.

Check-in with your doctor

Depending on your mental and physical health, some wellness practices may carry more weight than others. Talking with your doctor can provide you with insight into what behaviors will best support your well-being. Your doctor may also be able to refer you to a mental health professional, dietitian, or other health care professional who can work with you to help support your well-being.

Set achievable, effort-centered goals

When it comes to mental health, action matters! Setting goals based on effort – rather than results – can be helpful in keeping you encouraged to work on your mental health. For example, committing to talking to a therapist twice a month for the next few months can feel much more realistic than overcoming a lifelong mental health issue in the same period of time. Setting effort-based goals can also help you realize what works well for you when it comes to your mental well-being.

6. Balancing work, life, and self-care

You already know that your workplace can affect your mental health, and it's important that you balance your time at work, at home, and at rest. It can be tough to speak up at work when your workload becomes unfair or unmanageable, but doing so can help you preserve your mental health while you work.

In order to get the support you need to thrive while balancing work, home, and self-care, try these tips.

Speak clearly about your workload

It happens all too often: you take on a position with a manageable workload, and over time, your duties begin to pile up. You find yourself working late, checking your email on weekends, and struggling to figure out how you'll complete all that's expected of you. There's a fine line between being a team player and keeping your sanity, and it's important to talk to your supervisor if you feel that your workload has crossed into dangerous territory. If you're feeling like you've been taking on too much, schedule a time to talk with your boss about solutions.

Remember, explanations aren't always necessary

If you're being asked to go above and beyond the duties of your job at work, with family, or with friends, remember: an explanation isn't always necessary. It can be tempting to bolster a "no" with reasoning, but doing so takes away your power to simply refuse a task.

Some polite ways to decline an invitation or request include:

• I wish I could make that work, but I'm afraid I'm not able to.
• Thanks, but I can't fit that into the schedule today.
• I appreciate the invitation so much, but I already have something else going on this evening.
• Thanks so much for thinking of me, but I can't add anything else to the calendar this week.

Schedule weekly self-care appointments

Life gets busy, and it's all too easy to put yourself on the back burner. Making your self-care a priority can go a long way in helping you feel your best. Self-care isn't all about getting a haircut or enjoying a dinner out with friends (even though those activities can certainly be a part of your self-care routine). Self-care is also about making time to prepare healthy foods, keeping up with regular dentist and doctor appointments, and discovering ways to feel and express your emotions.

7. Nutrition tips for optimal mental health

Just like the rest of your body, your brain requires balanced nutrition in order to maintain optimal health. While it can be easy to let healthy eating go by the wayside when things get stressful, doing so can make it tough to keep stress levels low and utilize effective coping strategies.

Some ways you can use your nutrition to support positive mental health include:

Eat regularly

When you're running from one task on your to-do list to the next, it can be easy to skip a meal, or try to run on caffeine. Some people also find it tempting to skip eating throughout the day, only to enjoy a large dinner immediately before bed. While different eating styles work for different people, it's important to pay attention to what type of eating schedule lets you feel your best. Many people find that eating regularly throughout the day allows them to maintain blood sugar homeostasis, guarding against the mood swings and energy dips that can come with serious blood sugar highs and lows.

Enjoy the rainbow

Ever find yourself stuck in a rut when it comes to the produce in your diet? You're not alone. There's nothing wrong with settling into a routine when it comes to eating well, but adding variety can serve both your physical and mental health. Foods from different color families offer different benefits. For example, red fruits and vegetables are typically high in lycopene, a nutrient that can support healthy brain function. Blue and purple fruits and vegetables contain compounds that can improve memory and brain health.

Create a weekly menu

Planning your meals in advance can help you get the variety you need in your diet, as well as relieve some of the stress that can come with figuring out what to make for dinner each night. Taking a few moments each weekend to decide what you'll be eating for the week can help make eating well exciting, and knowing what you'll need to prep for the evening can help you get through some of the chopping, slicing, and dicing in advance.

8. Sleep routine for improved mental health

Getting plenty of high-quality sleep is important for maintaining positive mental health, but getting the rest you need to thrive is sometimes easier said than done. Try these sleep-easy tips to help you feel great each morning.

Maintain a regular sleep schedule

While it can be tempting to get some extra shut-eye on the weekends, serious sleeping in can do more harm than good, according to experts. While getting an hour or so of extra sleep isn't likely to do much harm to your brain's Circadian rhythms, adjusting your sleep and wake schedules by more than an hour can throw you off for the work week ahead.

Create the right environment for rest.

Your bedroom should be an oasis of calm, and taking a few simple steps can help set the scene for a fantastic night's sleep. Making your bedroom as dark as possible, de-cluttering your space, and using a white noise machine if you live in an area where nighttime noise is unavoidable can all go a long way in helping you get the rest you need.

Cut back on caffeine

We get it – it can be rough to get through the afternoon without a caffeinated pick-me-up. Enjoying caffeine in the afternoon, however, can wreak havoc on your sleep hygiene. If you're having trouble falling and staying asleep at night, keep the caffeine to morning hours only, or consider switching to decaf altogether.

Evidation: Here to help you track habits to maintain positive mental health

At Evidation, we're here to support all aspects of your well-being, including your mental health. Take your time implementing the tips above, noting what works well for you and what doesn't. Mental health can be complicated, and there's nothing wrong with reaching out for help when you need it. If you aren't using our app yet, we're excited to help you get started. Click here to learn more about Evidation and download the app today.

Allergies are a common condition that affects millions of people around the world. Symptoms occur when the immune system overreacts to certain substances such as pollen, dust, animal dander, or certain foods. 

Like other chronic health conditions, allergies can significantly impact quality of life, and have a big impact on our ability to perform at work and school. In fact, according to research published in the American Journal of Rhinology and Allergy, allergies and allergic rhinitis impact work productivity more than hypertension (high blood pressure) and diabetes. 

Luckily, there are several options for those struggling with the effects of allergies. In this post, we’ll discuss the symptoms, causes, and treatment options for seasonal allergies.

Symptoms of Seasonal Allergies

The symptoms of seasonal allergies can vary depending on the person, but the most common symptoms include:

• Runny or stuffy nose
• Sneezing
• Watery and itchy eyes
• Scratchy or sore throat
• Coughing
• Fatigue
• Headache

The symptoms can range from mild to severe and can greatly impact a person's quality of life. It’s essential to identify the triggers that cause these symptoms to manage them effectively. 

If you’re struggling with allergies and aren’t sure what’s triggering them, talk to your doctor. It might be time to see an immunologist. They can perform tests like blood tests or skin prick tests to help determine what you’re reacting to.

Causes of Seasonal Allergies

Seasonal allergies, also known as hay fever, are caused by allergens that are present during specific times of the year. The most common allergens that cause seasonal allergies are pollen from trees, grasses, and weeds.

When these allergens enter the body, the immune system reacts by producing antibodies. These antibodies trigger the release of histamine, which causes the symptoms of seasonal allergies.

It’s important to note that not all allergies are seasonal. Some people have allergies to food, pets, and other things that affect them year round, all the time. In some cases, these allergies are severe enough to cause anaphylaxis — a life threatening condition. 

If you have a severe allergic reaction, it’s important to get emergency medical attention right away, and talk to your doctor about a prescription for epinephrine. 

Treatment Options for Seasonal Allergies

There are several treatment options available to manage seasonal allergies. The most common treatment options include:

1. Antihistamines - These are medications that block the release of histamine, reducing symptoms such as itching, sneezing, and runny nose.
2. Decongestants - These are medications that help reduce swelling in the nasal passages, making it easier to breathe.
3. Nasal corticosteroids - These are nasal sprays that reduce inflammation in the nasal passages, reducing symptoms such as stuffy nose, sneezing, and runny nose.
4. Immunotherapy - This treatment involves exposing the body to small amounts of allergens over time, which can help reduce the severity of allergy symptoms.

In addition to medication, there are also several lifestyle changes that can help manage seasonal allergies. These include:

• Avoiding allergens by staying indoors when pollen counts are high
• Using air filters in the home to reduce the amount of allergens in the air
• Washing bedding and clothing frequently to remove allergens
• Using saline nasal sprays to help rinse allergens from the nasal passages

Conclusion

Seasonal allergies can be a frustrating and uncomfortable condition to live with, but there are several treatment options available to manage the symptoms. It’s essential to identify the triggers that cause your allergies and work with a healthcare provider to develop a personalized treatment plan. With the right treatment and lifestyle changes, it’s possible to manage seasonal allergies and improve quality of life.

A guide to stopping the sniffles and sneezes that come with spring

Spring has come. With it comes thoughts of flowers and gentle rain, but for many people, those spring signs bring on sniffles, sneezes, and respiratory concerns. These spring symptoms have many potential causes, from actual viruses spreading through the community to spring allergies.

When you’re suffering, you may feel desperate for relief.

Fixing your spring maladies starts with finding the underlying cause. Once you know what’s causing you to feel bad, you can take measures to improve it.

This guide takes a deep dive into common spring health concerns, including allergies, and gives you tools you can use to help yourself feel better. When you feel well, you can get out there and enjoy the warmth of spring.

5 common spring allergies symptoms

If you’re sick in the spring, always consult with a doctor first to rule out any underlying infections. For many, spring discomfort is due to allergies. Allergies affect people in many different ways, but these are five common symptoms.

1. Runny or congested nose

One of the most common signs of spring allergies is a runny nose. If you find yourself reaching for the tissues more frequently when spring rolls around, you can probably chalk it up to allergies. Many people have a condition called rhinitis, which means “inflammation of the nose,” according to the Asthma and Allergy Foundation of America (AAFA). Rhinitis can cause a runny or congested (stuffy) nose.

2. Itching

Itching in the eyes, nose, and throat are usually signs that you’re having an allergic reaction to the seasonal change. These are often some of the signs that help you distinguish between a cold and allergy symptoms.

3. Watery eyes

Your eyes are quite susceptible to allergens. The delicate tissue that lines the eyes can get irritated when exposed to spring allergens, like pollen or mold. If you’re tearing up frequently, but aren’t really sad, then it may be due to your allergies flaring. Mayo Clinic indicates that eyes may also become red and swollen because of exposure to allergens.

4. Sneezing

When you start sneezing excessively, it’s often because of irritation from allergens in the air. The extra pollen that accosts you in the spring can cause this symptom to flare up.

5. Skin itching or hives

While hives are usually connected to topical allergens, some people will develop hives or itching skin due to seasonal allergies, the AAFA warns. Sometimes you can have an allergic reaction to plants growing more abundantly in the spring as well. Though these aren’t seasonal allergies, they’re more likely to occur in the spring.  

When do spring allergies start?

Spring allergies usually flare up at the start of spring. The actual month varies depending on the local climate. For most parts of the United States, the symptoms show up as early as February.

What causes spring allergies?

You can have allergy symptoms any time of year, but they’re worse for many people in the spring. This is due to a number of allergens that present themselves when the world comes out of winter and heads into the growing season again.

Pollen

One well-known allergen that’s present in the spring is pollen. While you might think of flowers as a source of pollen, the AAFA explains that trees are a more common problem. Specifically, you may notice allergy symptoms if you have these trees in your area:

• Alder
• Ash
• Aspen
• Beech
• Birch
• Box elder
• Cedar
• Cottonwood
• Elm
• Juniper
• Maple
• Mulberry
• Oak
• Olive
• Pecan
• Poplar
• Willow

Pollen can also come from grasses in the spring. These grasses are common culprits:

• Rye
• Timothy
• Kentucky
• Bermuda
• Orchard
• Johnson
• Sweet vernal

Pollen counts tend to be higher on warm and dry days. Wind can also cause pollen to spread more easily, so weather directly impacts how much pollen you’ll be exposed to.

Mold

In the spring, people start going outside. The leaves and dead foliage that fell in the winter have been harboring a lot of mold, and it gets moved around by foot traffic and even the wind.

Mold spores get carried on the wind. They can travel on both wet and dry days, triggering your allergy symptoms. The more time you spend outdoors in areas where there are good conditions for mold growth, the worse your allergies may be.

Animal dander

In the spring, your pets may start shedding to prepare for their summer coat. This releases more dander, the shed skin flakes that come with pet hair, into the air.

For many people, dander is an allergen. It has proteins in it that people are allergic to. If you have pets, and you notice increased allergy symptoms in the spring, it may be because of the increased dander in the air.

Insects

Insects become more active as the weather starts to warm. Many insects leave behind droppings that people have allergic reactions to. Cockroaches, which tend to invade homes, are a common trigger for spring allergy symptoms due to their droppings, according to Health Partners.

Treating allergies starts with a proper diagnosis

The symptoms of allergies can be similar to the symptoms of colds and other conditions. In order to get the right treatment, you need a proper diagnosis.

Visit your doctor for a full checkup if you’re noticing spring allergy symptoms. Your doctor will be able to tell if you have allergies or a different type of problem. If you do have allergies, your doctor can help you choose a treatment that will work for the type of allergy and reaction you have.

Is it a cold or allergies?

Like many with allergies, you may find yourself asking, “Is it a cold, or allergies?” Knowing how to tell the difference is important because the way you take care of yourself will be different. If you’re sick, you’ll benefit from extra rest. If you have allergies, the treatment is less restrictive. 

Some ways you can distinguish between colds or allergies, according to Mayo Clinic, are:

• Duration: Allergies last for weeks or months, while a cold typically resolves within five to seven days.
• Aches and pains: This symptom doesn't come with allergies.
• Itchy eyes: This is typically an allergy symptom.
• Sore throat: This usually means you have a cold. But post-nasal drip caused by allergies can sometimes cause you to wake up with a sore throat. If you’re not sure, talk to a healthcare provider.
• Fever: Allergies never cause a fever.

Some symptoms overlap. Both allergies and colds can make you feel tired and weak or cause sneezing and a runny nose. That’s why it’s important to talk to your doctor if you’re not sure.

Other common spring health concerns

At Evidation, our goal is to help you live the healthiest life you can. That’s why we want you to know about other potential health risks associated with spring. In addition to seasonal allergies, you may also struggle with:

Asthma

Asthma has the same springtime triggers as allergies do. Mold and pollen, specifically, can make your lungs struggle if you have asthma because your body views them as a threat.

If you’re experiencing tightness in the chest or shortness of breath, even if you have allergy symptoms as well, it may be due to asthma. This health condition can become serious quickly, so talk to your doctor about the right medicines to control it.

Once you have medication, take it as prescribed. Keep your inhaler or other rescue medication handy to ensure you can get treatment when needed.

Insect bites

As insects become more active, the risk of getting bit increases as well. Some insect bites or stings cause little more than an itchy reaction on the skin, but others can lead to full allergic reactions and sometimes anaphylaxis — a life-threatening allergic reaction.

One of the most dangerous insects to watch for in the spring is the tick. Ticks carry a number of viruses, parasites, and bacteria, including Lyme disease. Lyme disease rates are growing by about 476,000 new cases a year, according to the Global Lyme Alliance, and it can be difficult to treat once you catch it. To protect yourself, wear insect repellent when you go outdoors, and if you live in an area with ticks, check yourself for them when you come home.

Cold and flu

Spring means people are getting out into the community more frequently, rather than staying at home like they do in the colder months of winter. With more time around other people comes a higher risk of catching a cold, flu, or coronavirus.

If you’re feeling unwell in the spring, but don’t have typical allergy symptoms, consider that you might actually be sick. Give yourself some time to rest, and if you’re worried about flu or COVID, be sure to get tested.

How to prevent spring allergies

If you're living with allergies in the spring, you're in good company. The AAFA says over 100 million people in the US alone have spring allergies. Thankfully, there are things you can do to protect yourself from these symptoms. Consider these strategies:

Reduce allergy trigger exposure

If you know what your allergy triggers are, reduce your exposure to them. For instance, if you’re sensitive to pollen, avoid chores like mowing the lawn or working in the garden, and don’t bring your outdoor shoes into the home to track in pollen. If you’re allergic to dogs, avoid going to homes that have dogs.

Watch pollen counts

Your local news station will monitor pollen counts. If you have a high pollen day, try to stay home. If you must venture out, do your outdoor activities earlier in the day before the pollen counts rise. Keep your doors and windows closed to prevent pollen from entering your home.

Improve your indoor air

Have your indoor air quality tested, and if the test discovers pollutants, install air cleaning systems. Use your air conditioner to circulate air through the filters, so you don’t add more pollen and other allergens into your home. Use a HEPA filter and HEPA-filtered vacuum in your home.

Clean up your space

Cleaning your space not only helps prevent colds and the flu, but it can also reduce allergen exposure. Keeping dust mites, pet dander, and even pollen off of the surfaces of your home will reduce your exposure to allergens.

Practice better healthcare

Overall, if you take better care of your body, your body may be able to handle allergen exposure better. Learn how to de-stress and relax, so you aren't adding stress hormones to the mix. Use Evidation to track exercise, so you have accountability to make better choices.

How to treat allergies

Prevention is helpful, but sometimes it’s just not enough to stop your allergy symptoms. You can’t avoid pollen altogether, no matter how hard you try, especially in the spring. If you’re living with allergy symptoms, talk to your doctor about treatments. Your primary care doctor can help, but if you have serious allergies, consider getting an appointment with an allergist for specialty care. Some additional options to help include these:

Use medication

There are many over-the-counter medications that treat seasonal allergies effectively. These include:

• Oral antihistamines
• Corticosteroid nasal sprays
• Cromolyn nasal spray
• Oral decongestants

Some people find that one medication works well for a while, then stops working. Talk to your doctor about changing your medicine if you experience this.

Talk to your doctor or pharmacist before trying anything new, especially if you have health conditions or take other medications that could interact with these.

Consider allergy shots

If your allergies are making you miserable, and you aren’t getting relief through the above options, talk to your doctor about allergy shots. Allergy shots reduce your body’s allergic response by gradually increasing exposure to the allergen in a safe, controlled way.

Protect your health with Evidation

Allergies are a frustrating problem, and spring seems to bring them out. As you move through spring and into summer, make sure you’re taking care of your body well. Evidation can help by adding the accountability component and making it fun to take care of yourself.

Keep taking care of your health with Evidation - download the app today.

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Breast cancer awareness is vital year-round, and at Evidation, we're here to help you understand how you can do your part to keep breast cancer in the forefront of people's minds from one October to the next. Here, we'll explore why it's so important to prioritize breast cancer awareness throughout the year, how you can support breast cancer research and serve as an advocate for those affected by the disease, and why regular screenings and early cancer detection are so key in the fight against breast cancer.

The importance of year-round breast cancer awareness

While October is a fantastic time to show support and raise awareness for breast cancer, it's also vital to promote men’s and women's health concerns, including breast cancer, throughout the year.

There are many reasons why it's important to raise breast cancer awareness during breast cancer awareness month and beyond, including:

• Early detection: Breast cancer is most treatable when it's detected early. Breast cancer awareness can help people understand the importance of regular breast cancer screenings, and can help encourage them to speak to their doctors regarding potential breast cancer concerns.
• Educating: Understanding risk factors, signs, and symptoms associated with breast cancer can help individuals seek care and get the help they need fast. Breast cancer education can also provide tips and tricks on how to lower the risk of cancer.
• Fundraising: There's no way around it—medical research is expensive. Breast cancer awareness can help to raise funds that can go toward developing new screenings and treatments for the condition.
• Highlighting new treatments: Cancer treatment can be exhausting, and it can be hard for people who are affected by breast cancer to stay on top of the latest treatment developments. Breast cancer awareness events allow patients and healthcare professionals alike to learn about new treatments that could make a difference in patient care.
• Uniting people: Countless people around the world have been affected by breast cancer, either by having the disease themselves or the diagnosis of a family member or friend. Breast cancer awareness helps people to realize that they aren't alone, and can provide an uplifting sense of belonging and support.

Ways to support breast cancer research and advocacy year-round

Raising awareness for breast cancer is a meaningful way to show support for those who have been diagnosed. Many people who are in remission from breast cancer love giving back through advocacy work, helping others to understand breast cancer and educating the public about how they can reduce their cancer risk.

There are many ways you can support breast cancer research and be an advocate for those who’ve been affected by the disease, including:

Participating in research: If you or a close relative have been diagnosed with breast cancer, or you're in remission from breast cancer, participating in research can both help you feel a sense of ownership over your experience as well as help you contribute to the greater good. Talk to your healthcare provider about studies in your area, and download Evidation to allow us to use your health data to inform research studies.

Serve as an advisor: If you've experienced breast cancer, you may be interested in helping someone who has recently been diagnosed. Talk with your local hospital or cancer center for information about advising opportunities.

Support government research: Much of the breast cancer research that's carried out in the U.S. is funded by the government. Writing to your local, state, and federal officials asking them to continue voting for breast cancer funding can help to ensure that breast cancer funding remains a priority.

Support companies that contribute to research: Choosing to shop with companies that support breast cancer research can help provide research and treatment funding. Organizations like the Susan G. Komen Foundation partner with corporate sponsors to provide direct support to patients, advocate for patient rights, and break down barriers to care.

Organizing and participating in awareness events

Events like Relay for Life, the Susan G. Komen 3-Day, and events with the Breast Cancer Research Foundation can all help to boost breast cancer awareness while raising funds to support patients and ongoing cancer research.

If you want to go a step further, organizing a breast cancer awareness event can be a powerful way to make a difference in your community. While you always have the option of creating a fundraising event on your own, you can also work with a breast cancer awareness organization to create a fundraising or awareness event in your area. You may also want to consider partnering with a local doctor or cancer center to get the support to create a successful event.

Promoting regular screenings and early detection

Understanding the risk factors, screening recommendations, and the importance of early detection can help you keep yourself safe as you work to raise breast cancer awareness.

Some of the factors that can make the development of breast cancer more likely include:

• Age: Most cases of breast cancer occur in women over 50.
• Sex at birth: 1 out of every 1,000 men will be diagnosed with breast cancer in their lifetimes, but the vast majority of people who develop breast cancer were assigned female at birth.
• Genetics: Certain gene mutations can increase the likelihood of a person developing cancer over their lifetime. BRCA1, BRCA2, PALB2, and CHEK2 are genetic mutations that can increase breast cancer risk.
• Race: Black women and white women are more likely to be diagnosed with breast cancer than others. Ethnicity can also play a role—Ashkenazi Jewish women tend to have higher rates of gene mutations associated with breast cancer than women of other ethnicities.
• Family history: If breast cancer runs in your family, you may be more likely to develop the condition.
• Breast density: The more dense your breast tissue, the harder it can be to spot potential problems on a mammogram.
• Personal history: If you've had breast cancer or another cancer, you may be more likely to develop cancer in the future.
• Age at first menstrual period and age at start of menopause: Researchers theorize that longer exposure to hormones like estrogen and progesterone may increase breast cancer risk.

While there are many factors that we can't control when it comes to mitigating the risk of breast cancer, there are also ways to adjust your lifestyle to lower your risk.

Some lifestyle factors that can contribute to breast cancer prevention include:

• Maintaining a healthy weight: Carrying excess weight can increase your risk of developing breast cancer. Losing weight by eating well, exercising, and getting plenty of sleep can help to reduce your risk.
• Alcohol use: Women who have two to three drinks per day have a 20% higher risk of developing breast cancer than women who don't drink. Even one drink per day is associated with a higher risk of developing cancer.
• Hormone use: Menopausal hormone therapy can increase the risk of developing breast cancer, and some studies show that the use of hormonal birth control can also increase risk.

Remember—early detection is key for effective breast cancer treatment. Breast cancer is easiest to treat when it's found early, and regular screening is the best way to detect cancer before symptoms appear.

The American Cancer Society recommends that women who have an average risk of breast cancer should consider beginning mammograms at age 40, and should absolutely start getting yearly mammograms by age 45. After age 55, women can choose to have mammograms every other year. Women who are at especially high risk for breast cancer are advised to begin yearly mammograms at age 30.

At Evidation, we're doing our part to fight breast cancer—and we want you to join us.

Breast cancer rates have continued to increase in recent years, and breast cancer research is working hard to determine the cause and find a cure for the disease. Increasing breast cancer awareness can help people get the screening they need to detect cancer early—and can help increase funding for breast cancer research.

At Evidation, we're proud to do our part to raise breast cancer awareness and contribute to research that can lead to a cure. When you download the Evidation app, we'll ask you whether you're comfortable sharing the health data that you're already tracking with us. If so, we'll use this information to both provide you with content-based, personalized health insights and contribute to health research. By simply tracking your healthy behaviors, you can play a role in health research that makes a difference. Click here to learn more about Evidation and download the app today.

It's tough to watch the news today without hearing an opinion on vaccines, and it can be hard to sort through all of the misinformation to get the truth about vaccine safety and efficacy. At Evidation, we understand the confusion, and we're here to help. In this article, we'll dig into the science behind vaccines, different types of immunizations, how vaccines create immunity, and common misconceptions about immunizations.

The science behind vaccines: How does immunization work?

Whether you're curious about fighting the flu with a yearly vaccination or you're unsure about how vaccines will affect your child, it's important to understand the basic tenets of how vaccines work.

Let's take a look at the steps your body goes through when you receive an immunization:

• Introduction of antigen(s): A vaccine contains weakened or inactivated parts of an organism, or antigen, that triggers the body's immune response. The antigen in the vaccine could be a piece of a virus or bacteria, a protein, or a weakened or killed form of the pathogen.
• Immune system response: When a vaccine is introduced to the body, the immune system recognizes a foreign substance (the antigen). The immune system then responds with pathogen-fighting white blood cells including T-lymphocytes (T-cells) and B-lymphocytes (B-cells).
• Production of antibodies: B-cells go to work producing antibodies (proteins) designed to fight the antigen introduced by the vaccine.
• Formation of memory cells: Some of the B-cells and T-cells released by the immune system become memory cells that remain in the body long after the initial immune system response. These cells "remember" the pathogen and are able to attack it in the event that it's introduced through a non-vaccine source.
• Immunity development: If the body is later exposed to the actual pathogen, the immune system can quickly recognize and respond, thanks to the memory cells. The antibodies and immune cells can effectively neutralize the pathogen before it causes illness.

Types of vaccines

Researchers use a number of factors to determine what type of vaccine will be most effective against each pathogen.

Common types of vaccines include:

• Live-attenuated vaccines: These vaccines contain a version of a living microbe that has been weakened so that it can't cause disease in healthy people. The measles, mumps, and rubella vaccine (MMR) is an example.
• Inactivated vaccines: These are vaccines that contain a killed version of the microbe (this includes the polio vaccine).
• Subunit vaccines: Also known as recombinant, polysaccharide, and conjugate vaccines, these vaccines contain pieces of a pathogen (like a protein or sugar). Vaccines against HPV and hepatitis B fall into this category.
• mRNA vaccines: These immunizations instruct cells to produce a protein that triggers the body's immune response, and include some types of the COVID-19 vaccine.

Vaccine development process

Vaccine development is a complex, multi-stage process that can take many years.

The main stages of vaccine development include:

• Exploratory stage: In this stage, scientists conduct research to identify antigens that could help to treat or prevent a disease and potential targets (like parts of the virus or bacterium) are identified.
• Preclinical stage: Researchers use cell cultures and animal testing to determine the safety and efficacy of the vaccine.
• Clinical development: This stage involves three phases of human testing, each with expanded numbers of volunteers.
• Regulatory review and approval: Developers submit a licensing application to the U.S. Food and Drug Administration (or the equivalent governing body in the country in which the vaccine is being developed). The vaccine receives approval for public use if it meets the required standards.
• Manufacturing, quality control, and surveillance: Vaccines are regularly tested for safety, potency, and side effects during the manufacturing process, as well as throughout the time period for which the vaccine is distributed to the public.

Common misconceptions about vaccines

You want to do what's best for your family, but misinformation can make it difficult to understand the realities of vaccine safety.

There are many misconceptions about vaccines, including:

• Myth: Vaccines cause autism.
• Truth: Extensive research shows that there is no connection between vaccines and autism.

• Myth: Vaccines contain harmful ingredients. 
• Truth: The ingredients in vaccines are present in very small amounts and are safe. They are included to ensure the vaccine's effectiveness and stability. Ingredients like formaldehyde and aluminum are present at levels much lower than what we encounter in daily life.

• Myth: Natural immunity is better than vaccine-acquired immunity. 
• Truth: Natural infections can cause complications and death. Vaccines are a safe, effective way to develop immunity without the risks of contracting an illness.

Evidation’s resources on vaccines

At Evidation, we're here to provide you with everything you need to know regarding the latest vaccine research. We're proud to partner with medical research organizations around the world to help our planet become a healthier place. Click here to check out our latest news, and click here to see more about our vaccine-specific research. Be sure to check back regularly to learn more.

Evidation: Supporting your health and driving research forward

At Evidation, we're committed to helping you feel your best. When you choose to share the health data that you're already tracking with other apps, we're able to aggregate your information to provide you with personalized, content-based recommendations that can help you take your health to the next level. We also reward you for taking healthy actions, making it easier to stay on track as you work toward your wellness goals.

Vaccines are made possible with thorough health research, and at Evidation, we're doing our part to contribute to the greater good. When you sign up for our app, you can choose to share health-related data from apps you're already using to inform health research, putting the information you're already collecting to good use. We only share data with your approval and ask your permission every time.

We'd love to support you as you work to become your healthiest self. Learn more about Evidation and download our app today.

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.

Heatstroke is a severe heat-related illness that happens when the body becomes unable to cool itself. Usually, the body's temperature regulation system is able to use natural cooling mechanisms when the body's temperature begins to rise. During a heat stroke, however, the failure of these mechanisms leads to an unnaturally high body temperature, often above 104°F.

Here, we'll explore what causes heat stroke, warning signs that you need to be aware of to keep yourself and your family safe from heatstroke and other heat-related illnesses, how you can prevent heatstroke, and how you can use technology to keep yourself safe from heat-related illnesses.

Understanding heatstroke: a serious summer risk

As temperatures continue to climb this summer, it's easy to get distracted when you're having fun outdoors. Forgetting to hydrate, take breaks, or relax in the shade can have dangerous consequences, however. Heatstroke, a condition in which the body's temperature rises to an abnormally high degree, can cause long-term health complications including damage to the muscles, kidneys, brain, and heart. Left untreated, heatstroke can even become fatal.

Understanding the causes of heatstroke can help you avoid factors that may contribute to the development of the condition.

Common causes of heatstroke include:

• Exposure to high temperatures: Spending time in hot weather can lead to heatstroke. This is especially common when high heat is combined with high humidity, as this can overwhelm the body's ability to cool itself.
• Physical exertion in high temperatures: Exercising in hot weather can increase the likelihood of heatstroke. People who work outdoors for a living, such as athletes, laborers, and military personnel, are at a higher risk for heatstroke than those in the general population.
• Dehydration: When your body doesn't have enough water, you may lose the ability to sweat and cool yourself, increasing the likelihood of heatstroke.
• Wearing clothing that isn't weather-appropriate: Wearing clothing that is too tight or too heavy in hot weather can make it harder for your body to get rid of heat.
• Certain medications: There are certain medications that can make it harder for the body to regulate its own temperature, including antidepressants, antihistamines, and diuretics.
• Certain medical conditions: Issues like obesity, respiratory disorders, and heart disease can all make you more likely to develop heatstroke. If you have these conditions, be sure to talk with your doctor about any steps that you may need to take in order to stay safe in extreme temperatures.

Early signs of heatstroke to watch for

When you're working to safely enjoy summer weather, it's important to know the early signs of heatstroke. If you notice any of these signs in yourself or a loved one, it's important to take steps to improve symptoms. Certain groups of people, such as elderly people, young children, athletes, people with chronic illnesses or who take certain medications, and people who are using alcohol or drugs are more likely to experience heatstroke than people in other groups.

Early signs of heatstroke may include:

• Heavy sweating
• Muscle cramps
• Fatigue
• Muscle weakness
• Dizziness and lightheadedness
• Headache
• Nausea and vomiting
• Rapid heartbeat
• Rapid, shallow breathing
• Excessive thirst
• Confusion and irritability
• Pale and moist skin

If these symptoms don't go away after moving to a cooler area, loosening clothing, hydrating, resting, and making attempts to cool the body, it's important to seek medical attention.

Advanced symptoms indicating severe heatstroke

Sometimes, heatstroke symptoms progress from mild to severe.

Signs of severe heatstroke may include:

• High body temperature
• Altered mental state or other changes in behavior
• Dry, hot skin
• Nausea and vomiting
• Rapid heart rate
• Headache
• Seizures
• Loss of consciousness
• Lack of sweating

If these signs appear in yourself or a loved one, it's important to seek emergency medical attention to prevent damage to vital organs and/or death.

How heatstroke differs from heat exhaustion

Heatstroke and heat exhaustion are both conditions caused by the failure of the body's natural cooling system. Heat exhaustion is a milder form of heat-related illness that typically resolves on its own within about an hour. Left untreated, heat exhaustion can develop into heatstroke.

Staying cool: tips for beating the heat

There are many steps you can take to avoid the development of heat exhaustion or heatstroke, including:

• Use lightweight, loose-fitting, light-colored clothing to protect your skin
• Use air conditioning when possible
• Avoid peak heat by staying out of the sun between 10 am and 2 pm
• Stay hydrated and drink electrolytes (such as those in a sports drink) in extremely hot weather
• Avoid alcohol and caffeine

The importance of hydration

Drinking plenty of water or other drinks enhanced with electrolytes alongside your favorite summer meals can be a smart step to prevent heatstroke. When you drink water, your body doesn't just cool off from the temperature difference—it also is better able to support your natural cooling mechanisms, such as sweating. The ability to sweat can come and go during a heatstroke as the body's cooling systems begin to fail.

Using technology to stay safe in the heat

Logging your water intake and physical activity levels in your health and nutrition tracking apps can help you ensure that you're taking the necessary steps to protect yourself against heatstroke. Using weather apps to check temperature changes throughout the day can also help you to stay safe by providing you with information on when it's safest to exercise or otherwise spend time outdoors.

Understanding heatstroke can be the first step toward avoiding the condition. Taking breaks from high temperatures, avoiding heavy physical activity in hot weather, drinking plenty of cool water, wearing weather-appropriate clothing, and working with your doctor (if necessary) to learn more about how you can protect yourself are all important ways to avoid heatstroke.

At Evidation, we're committed to helping you live your healthiest life. When you drink water and log your ounces on your health, nutrition, or fitness tracking apps linked to your Evidation account, you can work toward rewards for making healthy choices. We'd love to show you all the ways that Evidation can support your journey to health. You can learn more about how Evidation works here, and get started with earning rewards today.

Spending time in the summer sun can be a great way to connect with friends, enjoy healthy exercise, and soak up some vitamin D. That being said, heat stress can happen to anyone. Heat stress can lead to severe heat-related illnesses.

Here, we'll explore everything you need to know about heat stress, including early signs of the condition, symptoms that you'll need to watch out for, steps you can take to prevent heat stress, and how you can utilize technology to help you stay safe in the sun.

What is heat stress?

When your body can't maintain a normal temperature, you could experience heat stress. This condition occurs when your body is unable to get rid of extra heat, causing your core temperature to rise. Typically, the body is able to cool itself through sweating, but in extreme heat, sweating may not be enough to cool the body down. Mild or moderate cases of heat stress can typically be handled with home treatment, such as resting in a cool, shady area and drinking water or sports drinks slowly.

When heat stress becomes severe, it can be harder to prevent the condition from developing into a more serious heat-related condition. Let's take a look at the early warning signs of heat stress.

Early signs of heat stress

Knowing the early signs of heat stress is important for keeping yourself safe when you're spending time outdoors, enjoying summer weather.

Early signs of heat stress include:

• Heavy sweating
• Elevated body temperature
• Dizziness
• Fatigue and confusion
• Reduced appetite
• Increased thirst
• Irritability

If you think you might be experiencing heat stress, err on the side of caution. Cool off, drink some water, and relax with a cool washcloth on your forehead. If your symptoms persist, be sure to seek medical attention.

Moderate symptoms to watch out for

If mild heat stress is left untreated, it can quickly ramp up to moderate heat stress. At this level, you have less time to seek medical attention than at the mild level.

Symptoms of moderate heat stress can include:

• Ongoing symptoms of mild heat stress
• Cold, pale, and clammy skin
• Fast, weak pulse
• Nausea or vomiting

Moderate heat stress may require medical intervention. If you find that home remedies are not working to alleviate your symptoms, it's important to seek emergency medical care before your heat stress develops into a more serious condition.

Severe symptoms

Severe heat stress requires immediate medical attention.

Symptoms of severe heat stress can include:

• Ongoing symptoms of mild and moderate heat stress
• Hot, flushed skin
• Very pale skin
• Low or high blood pressure

How to prevent heat stress

Thankfully, there are many steps you can take to prevent heat stress. Check out the simple tips below to keep yourself safe in high temperatures.

Stay informed

Taking a look at the weather app on your phone at the start of each day is one of the simplest ways to keep yourself safe against heat stress. If a heat advisory has been issued by The National Weather Service, be sure to pay attention to the times when the heat will become dangerous. If possible, plan to be inside during these times. If you must be outdoors, keep an eye out for signs of heat stress and take steps to keep yourself as cool as possible.

Stay hydrated

Drinking plenty of water is key to warding off heat stress. Drinking plenty of water each day is important to keep yourself safe in high temperatures. Your standard eight 8-ounce glasses each day may not be enough in extremely high temperatures, so be sure to listen to your body and keep your water bottle handy on super-hot days.

Dress appropriately

Wearing light-colored, loose-fitting clothing can help to protect you from the high temperatures that can cause heat stress. If you're in the sun, wearing a hat and/or sunglasses can also help to reduce your exposure.

Consider a summer-specific schedule

If you have a career that requires you to spend many of your waking hours outside, consider whether you can change up your schedule to help keep you safe. While this isn't always possible, a slight shift in hours can make a world of difference for those who work outdoors. Moving your work to the early morning or the early evening can help you avoid the times when the sun is at its hottest (typically between 10 am and 2 pm). If it's not possible for you to avoid the sun at work, be sure to stay hydrated, take frequent breaks, and keep an eye out for signs of heat stress.

Acclimate gradually

It's true that your body can get used to hotter temperatures over time, but it's important not to rush this process. Paying attention to your body's natural signals (such as an increase in sweating) can help you know when it's time to take a break as you're getting used to the summer heat.

Maintain physical health

Aerobic fitness doesn't just help you feel your best—it can also help to protect your body against heat stress. According to current research, people who have a high level of aerobic (cardio) fitness are better able to rid their bodies of heat than people with a lower level of aerobic fitness. If this news inspires you to exercise outdoors, be sure to exercise in the early morning or evening, wear appropriate clothing, and drink plenty of water.

Using technology to monitor and avoid heat stress

Using health, fitness, and nutrition apps to track your water intake can help you stay hydrated when you're sweating in the sun. Allowing notifications from your water tracking app can help you remember to keep sipping when life gets busy.

At Evidation, we put the health data you choose to share with us to good use by analyzing the data you're already tracking to provide you with the insights and health-savvy content that helps you feel your best. Learn more about how Evidation works and download today to get the support you need to be your healthiest self.

Studies show that men assume they're healthier than others—even when this isn't the case. 65% of men believe they're "naturally healthier than others in general," while 40% of men state that they get their health advice from social media.

One possible reason why so many men believe they're healthier than others: many health conditions that affect men are silent killers. Heart disease, colon cancer, and high blood pressure can all quickly turn life-threatening, despite patients having no prior symptoms.

Here, we'll explore why check-ups are so important for men, the numbers you should be discussing with your doctor annually, and how you can make small lifestyle changes to support your overall wellness.

Why regular check-ups are essential for men's health

Regular health care screenings and check-ups are essential for men's wellness, yet only three out of every five men get an annual physical. 40% of men only schedule an appointment with their doctor when they have a serious medical condition.

While it can be easy to put off a doctor's appointment when everything is going well, doing so can be deadly. According to the Centers for Disease Control, if all U.S. residents received the recommended preventative care protocols, over 100,000 lives could be saved each year.

Regular check-ups also give you a chance to get to know your doctor, allowing them to develop a baseline for your health. For example, if you typically have low blood pressure, your doctor will realize that deviation from that is abnormal for you, even though your number may register as normal on a typical scale. When you're familiar with your doctor through regular visits, you also get to develop a level of comfort that can make it easier to reach out in the event that something feels off.

What to expect during a typical men's health check-up

It's normal to be unsure of what to expect during a check-up if it's been awhile since you've seen a doctor.

Typically, a men's health check-up includes:

• Physical exam: Your doctor will likely check your eyes, ears, throat, reflexes, abdomen, limbs, breathing, heart rate, genitals, and joints. Your doctor will also listen to your heart and address any concerns.
• Screenings: Depending on your age, family history, and health history, your doctor may take your blood pressure, perform a prostate exam, and/or perform a hernia exam.
• Lab testing: Your doctor may perform or order lab tests, such medical imaging tests, or a cholesterol screening.
• Immunizations: Your care provider will likely recommend some vaccinations, such as the flu shot, COVID-19 vaccine, or a tetanus shot.

Your check-up will be tailored to your needs, and your doctor will work with you to address any concerns that you bring to your visit. Your doctor may recommend a follow-up visit to discuss new medications or to monitor a health issue.

Key health metrics to monitor during regular check-ups

Keeping tabs on certain health metrics can help you and your doctor spot health issues early on, leading to simpler/more effective treatment. If your doctor is unable to treat a concern within your metrics, they may refer you to a specialty provider who can provide the diagnosis and care that you need.

Health metrics that your doctor may monitor at your yearly appointments include:

• Blood pressure: There's a reason healthcare professionals call high blood pressure the silent killer—the condition usually doesn't present any noticeable symptoms until it's too late. Your doctor may talk with you about lifestyle changes or medications that can help control your blood pressure.
• Cholesterol levels: According to a study from Harvard University, one in six Americans has high cholesterol. Exercising, quitting smoking, and eating a diet low in processed food can all help to lower your cholesterol.
• Waist circumference: Keeping an eye on your waistline can help you understand your risk for certain health conditions, including metabolic syndrome, type 2 diabetes, and heart disease. The risk of developing these conditions rises for men with a waist circumference of more than 40 inches.
• Resting heart rate: Used in conjunction with your blood pressure reading, keeping track of your resting heart rate can provide you and your physician with insights into your cardiac and overall health.

The impact of lifestyle on men's health

Your doctor will talk with you about your lifestyle during your check-up. While it can be tempting to fib, be honest with your doctor about smoking, drinking, eating habits, mental health, and other issues that may feel a little uncomfortable to talk about.

Your doctor isn't there to judge you—they're there to help you stay healthy and feel your best. Your doctor has already seen and heard it all, and nothing you say is going to surprise them when it comes to your habits and health. The more information you provide your doctor, the better they're able to support your healthcare needs.

The connection between regular check-ups and longevity

Men are at a higher risk than women for heart attacks, strokes, cancer, and suicide. On average, men die six years before women, and getting regular check-ups can help to lengthen your life and preserve the quality of your day-to-day life. Even when you're feeling fantastic, checking in with your doctor once a year can give you peace of mind that you're doing well.

How technology is changing men's health check-ups

From wearable devices to online doctor's appointments, technology is making it easier than ever to get the care that you need. While virtual care can be an excellent stand-in when you aren't able to make it to the doctor and have an acute care need, it's vital that you see your doctor face-to-face for a check-up at least once a year. If you haven't seen your primary care provider over the past year, make an appointment today (and encourage others to do the same).

Taking action before there's a problem is one of the smartest things you can do to preserve your health. When you check-in with your doctor on a regular basis, you're lowering the likelihood that a symptom of something serious could go unnoticed. Tracking your own health can help, too—check out how the Evidation app utilizes your health data (with your permission) to provide content and insights designed to support your needs.