Mosquitoes are pesky little creatures and the bane of everyone who enjoys outdoor living. Besides being annoying when we're cooking outside, taking a hike, or doing other activities, mosquitoes are a vector for several diseases. These include yellow fever, malaria, Zika, dengue, and West Nile virus.

A big part of outdoor safety is repelling mosquitoes. To control mosquitoes in and around your home, you'll have to take a multi-pronged approach. This begins with controlling their breeding sites, but we'll also share some other tips to keep you as mosquito-free as possible.

Eliminate standing water breeding sites

What's the best way to get rid of mosquitoes outside? The first step to preventing a mosquito infestation is to control the sites where they breed. Mosquito larvae develop in standing water. While ponds and containers can attract mosquitoes, the larvae can also thrive in small amounts of water, such as what would fit in a rain gutter or bottle cap.

Mosquitoes love to nest and rest in humid, dark areas. This includes not just standing water containers but also under patio furniture and even inside the garage or carport. If you regularly eliminate any standing water around your yard, you'll go a long way toward mosquito control. Be sure to check all of these areas:

• Used tires in the yard or garage
• Birdbaths
• Puddles
• Tree stumps
• Kiddie pools
• Trash cans
• Rain gutter extension pipes
• Fountains
• Uncovered rain barrels or cisterns

Containers that stay outside need to be emptied and scrubbed on a regular basis. The Centers for Disease Control (CDC) suggests doing this once a week. You can treat water features like ponds and fountains with a dissolvable disk available at home improvement stores or online. These disks are toxic for the larvae.

Install protective screens and netting

Barriers are one of the best ways to protect yourself and your family. Window screens or mosquito netting are an effective second line of defense after eliminating water breeding sites.

Window screens

To control mosquitoes inside your house, one important step is to make sure you have screens on any windows or doorways you like to open. Window screens can be fixed and attached to the outside of your windows, or you can install roll-up mosquito screens.

For windows and doors that are sometimes opened, use a fine mesh screen with openings too small for mosquitoes to enter. Also, consider screening on your porch or deck. You can choose a permanent solution if you live in a warm climate. However, options are also available for roll-down patio screens.

Traditionally, door screens are a separate door, but we mostly see this type of screen in older homes. If your doors don't have screens, you can opt for a net-like screen that allows people to walk through. This option is a solid mosquito repellent for doorways. Just keep in mind that mosquitoes can enter quickly.

Mosquito netting

Insect netting provides a protective barrier mesh. These nets are typically made of woven polyester. Most of us don't have an indoor mosquito problem. However, some climates struggle with this issue more than others. Mosquito infestation is especially common in warm, humid climates.

If indoor mosquitoes are a concern, try a mosquito net placed around beds. You can also find mosquito nets designed specifically for your needs. For instance, we see door nets, window nets, and bed nets.

Mosquito nets are useful for doorways without screens. Letting fresh air into the home in the spring and summer is an excellent self-care activity. If you have a sliding glass door without a screen, you don't have to forego the pleasure of opening your doors to let fresh air into your home. Find an appropriately sized window net and install it correctly to deter mosquitoes and other insects.

Mosquito netting is particularly useful when you're camping or spending a day outdoors. For example, a large mosquito net or tent net is ideal for draping or placing around a patio table.

Using mosquito repellents and insecticides

According to the CDC, anything with DEET is effective as a mosquito repellent. This chemical doesn't actually kill mosquitoes. Rather, it makes it hard for mosquitoes to smell humans.

While many people see DEET as a harsh chemical, both the CDC and the Environmental Protection Agency confirm that using DEET-based spray properly doesn't present a health concern to most people, including children.

Insecticides can be used in most of your outdoor areas. Using larvicides like capsules in water will eliminate mosquito larvae before they become adults. There are EPA-registered mosquito foggers and sprays formulated to spread toxins in outdoor areas.

Employing natural mosquito control methods

Plants

Mosquito infestation in yard areas is a huge problem. In addition to insecticides, there are several natural methods for controlling mosquitoes. To get rid of mosquitoes on porches or other outdoor gathering spots, placing specific plant varieties around your home's high-traffic outdoor areas can help. This might include putting plants around your deck or porch, in window boxes, and along your walkways. Mosquitoes tend to avoid areas where these plants are present:

• Feverfew
• Catnip
• Tulsi (also called holy basil)
• Citrosa (sometimes referred to as citronella plants)
• Lemon thyme
• Rosemary

Oils

A few naturally derived oils can be combined with water to make a natural mosquito repellant spray. These include camphor, peppermint, lemon eucalyptus oil, and citronella oils. Apply the oil and water mixture directly to your skin when going outside.

Specifically, a study conducted by the Journal of Insect Science found both lemon eucalyptus oil and DEET-based products perform well for repelling mosquitoes.

Bug zappers

Mosquito zappers—also called electrocutors—use carbon dioxide and heat to attract and kill harmful mosquitos. Another option is high-tech mosquito traps that use combinations of scent and heat to imitate human targets. This attracts the mosquitoes, and when they fly in, a vacuum built into the unit draws them into a special chamber where they're eliminated and trapped.

Conclusion

We can't allow mosquitoes and other insects to prevent us from enjoying our favorite outdoor summer activities. Proactive steps for protecting yourself and your family against mosquitoes will ensure you're ready to enjoy healthy outdoor living. From repellents such as DEET to natural oils and plants, there's a solution for everyone concerned about controlling mosquitoes around the home, yard, and beyond.

With Evidation, you can participate in health programs, along with receiving personalized content and tips for better health. Download the Evidation app today to learn more about how to track healthy habits.

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.

The long, sunlit days of summer give you a chance to kick back, soak up the sunshine, and enjoy activities you may not have time for during the rest of the year. Summertime is the season when we find it irresistible to set aside busy schedules and indulge in some much-needed laid-back fun and relaxation, whether we do this at home or set out for a memorable adventure.

With all of the opportunities for enjoyment, summer also comes with its own share of hazards. Let's dive into these tips for staying healthy and refreshed so you can make the most of your summer.

What to eat in summer

Summertime brings an abundance of fresh fruits and antioxidant-rich vegetables to farmer's markets. Try all of these when they're in season:

• Corn on the cob
• Watermelon
• Vine-ripened tomatoes
• Bell peppers
• Leafy greens
• Cucumbers
• Peaches
• Berries
• Plums
• Figs
• Nectarines

There's nothing quite like a nice, cool ice pop or ice cream treat to cool you down on scorching hot days. If you want to avoid eating excess sugar, try smoothie pops. To make these healthy popsicles, buy some ice pop molds and fill them with your favorite smoothie. You can also layer your homemade popsicles with fruit and yogurt to make them more filling.

Whenever possible, stay on your regular eating schedule, including breakfast.

Food safety when outdoor cooking and picnicking

More people take advantage of outdoor cooking in the summer, and it's important to keep food safety in mind. Follow these tips to keep your delicious outdoor foods safe:

• Don't leave perishable food in the heat or sun for more than two hours.
• Keep your food packed with ice packs in an insulated cooker.
• Use separate cutting boards for vegetables, raw meats, and cooked meats.
• Use clean knives between uses.
• Use a meat thermometer to ensure you're cooking meat to the correct temperature.

Sun safety

One of the most important summer wellness tips is to stay safe in the sun. One of the most common forms of cancer is skin cancer. Wearing protective clothing helps, but we all need sunscreen, too. Don't forget your ears, lips, scalp, hands, and eyelids.

The American Academy of Dermatology (AAD) recommends daily, year-round use of a water-resistant SPF 30 sunscreen providing broad-spectrum coverage. Apply sunscreen 15 minutes before you go out into the sun, and reapply it every two hours. One ounce of sunscreen will adequately cover most bodies. Helpful tip: one ounce of sunscreen is about the amount that fills a shot glass.

Insect repellent

It's not just people who thrive in the summer. Ticks, fleas, and mosquitos are also prolific, and these insects can pass on illnesses that can cause temporary or long-term health issues.

To keep these bugs at bay, experts recommend using products that contain DEET for your skin and permethrin for your clothing. Both of these chemicals will keep bugs away from you and your family members.

If you don't want to use DEET, the Centers for Disease Control (CDC) suggests looking for a product that contains lemon eucalyptus oil. Note that the CDC doesn't recommend using pure lemon eucalyptus oil. Rather, find an insect repellent that has the oil mixed in. Also, don't use these products on children under the age of 3.

Stay hydrated

The first step to keeping cool in the summer is to stay hydrated. If you don't love drinking plain water or just want a little variety, you can add flavor to your H20. Try adding watermelon or berries to your drinking water for a delightful flavor boost.

Mint and cucumber are also flavorful options. A splash of lemon or lime juice is another healthy add-in (you get the added benefit of some extra vitamin C!). Food like tomatoes, cantaloupe, watermelon, and cucumbers also provide excellent hydration.

Get moving

Summer is full of lazy days but staying active is important. To keep moving when the afternoons are hot, take advantage of cooler daytime hours, such as mornings and evenings.

Whether you run, bike, walk, play soccer, or swim, the American Medical Association (AMA) recommends 75 minutes of vigorous exercise and 150 minutes of moderate exercise every week for healthy individuals. Fun summer exercises include outdoor yoga classes in the morning and water aerobics.

How to stay cool in the heat

Staying hydrated is the key to keeping cool in the summer. Here are some more tips for making sure you don't get overheated:

• Spa towels: Use chilled towels to cool off quickly. Soak clean washcloths in cold water, adding a few drops of essential oil if you like. Wring the washcloths and roll them up. Keep them in a plastic bag or container in your refrigerator.
• Mornings and evenings: Try to do outdoor activities such as exercising, shopping, and gardening in the morning or evening.
• Lightweight clothing: Wear loose-fitting, lightweight clothing so that when you sweat, it evaporates and keeps you cooler.
• Hats: When possible, don a wide-brimmed hat to keep your head cool and give you some shade.
• Seek shade: Between 10:00 a.m. and 4:00 p.m., limit your direct sun exposure.

Summer wellness tips

In addition to all of the important tips we shared above, keep these in mind to stay healthy in the summer.

Get plenty of rest

Insufficient sleep is associated with higher blood sugar levels, increased hunger, impaired problem-solving, and poor concentration. Be sure to stop having fun for long enough to get plenty of high-quality sleep.

Travel healthy

It's easy to let our healthy habits slide when traveling. Finding nutritious food options is more challenging on the road and long stretches of time on a plane or in a vehicle sap our energy.

If traveling by train or bus, make time for a brisk walk before you hop aboard. Also, if time allows, skip moving sidewalks and walk instead so you can still get your steps in. Take advantage of exercise equipment at your hotel's gym or take a walk around the neighborhood when visiting relatives.

Wear shoes that support your feet

Sandals and flip-flops are the go-to footwear for many people in the summer. However, some of these styles are flimsy and may not provide enough support for long periods of time. Try to find styles that support your feet, or opt for sneakers when you're not at the beach or pool.

Enjoy alcohol in moderation

Who doesn't love a tasty frozen drink or cool cocktail in the summertime? Make it a goal to enjoy alcoholic beverages in moderation, both for your health and safety and for the safety of others.

Stay healthy in summer

Summer is a time of fun, joy, and making memories. Staying healthy is the key to ensuring that your summer memories are good ones.

Evidation Members can track points for activities that include getting plenty of sleep, staying hydrated, food intake, exercise, and more. Download our app to get started today.

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 alternative treatments

There are many herbs and vitamins that may have a positive effect on your allergy symptoms. These include:

• Spirulina
• Butterbur
• Stinging nettle
• Curcumin

Don’t start taking a supplement without talking to your doctor first. Keep in mind that these aren’t cures for seasonal allergies, but they may help reduce the symptoms.

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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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.

Winter is a fun and exciting season. Between holidays, family gatherings, and outdoor fun, it’s essential to take care of yourself and your general wellness. However, one of the most important health factors we often tend to overlook is our eye health. 

Optical health is always important, but it’s even more crucial to focus on during the winter season. With colder and drier weather, our eyes can react differently and experience irritation. This can not only cause distractions but impair your vision as well. 

Next time you get ready to spend an extended period of time outdoors or have a social gathering, consider these essentials to help better your eye health. 

Utilize Eye Drops

Eye drops can be a lifesaver during colder weather. Unfortunately, during this time of the year, eyes can become red and dry. When your eyes experience this kind of irritation, it can be a huge inconvenience and can even cause difficulty with your vision. 

Having eye drops available in your purse, pocket, or work bag can be a game changer. Especially when you factor in the irritation that your eyes can get from looking at digital screens, eye moisturizing is crucial. 

Depending on the level of irritation or impairment you experience, eye drops may help. Some have extra hydrating qualities to help make the effects last longer, whereas others focus specifically on combating redness and itchiness or enhancing clarity. 

Prioritize Sleep

It may sound self-explanatory, but getting a good night’s sleep is one of the best things you can do for your eye health and overall wellness in general. Many may struggle with getting enough sleep, especially during this time of year. However, it’s important to get enough rest in order to keep yourself in good health. 

Maintaining a good sleep schedule is key to both maintaining and improving your health. Your eyes need just as much rest as the other parts of your body.

Being properly rested can help reduce some of the day-to-day irritations your eyes may experience. For example, eye twitching or redness can occur due to lack of sleep. Although it may be difficult during the busy winter season, your body will thank you for prioritizing rest and relaxation.

Use Anti-Fog Lens Spray

If you usually wear eyewear, you know that foggy lenses are all too common this time of year. Additionally, wearing a mask can add an additional cloudiness to your glasses. Trying to prevent your lenses from fogging up can be a challenge, but luckily there are ways to help keep your vision clear and crisp. 

Anti-fog lens spray is a great item to keep on you this time of year. Whether you experience fogging from a change in temperature or from wearing a mask with your glasses, this essential can help minimize any distractions that may be caused by your lenses blurring up.

It doesn’t matter if you’re wearing eyeglasses or sunglasses, it’s important to take precautions to keep glasses from fogging if and when wearing a mask. Consider investing in an anti-fog protectant as this can benefit both your sight and extend the life of your lenses. This handy essential also helps to prevent any blurs or spots on your eyewear, ensuring that your vision is crystal clear. 

Be Conscious of Pre-Existing Conditions

When you already have trouble with your vision or are visually impaired, winter can be a trying time for optimizing your eye health. With the additional dryness and irritation you can experience during this season, it's crucial to keep your eyes both healthy and hydrated.

Our eyes can often play tricks on us when they face different conditions, which is why it's important to be conscious and aware of your surroundings. Using contrasting colors to help with definition can make a huge difference in noticing and searching for objects.

Additionally, having a magnifying glass or labeling items with a larger font can be a huge help for you during this time of year. Many everyday objects often contain small and hard-to-read lettering on their labels, so having one of these solutions handy and available to use can be a lifesaver whether you're at home or in a grocery store.

Incorporate a Healthy Diet

Having a healthy diet can play a huge role in benefitting your eye health. Your eyes give you the opportunity to witness amazing things, so you want to make sure you’re taking good care of them. Luckily, there are many seasonal fruits and vegetables you can incorporate into your diet to help improve your eye health. 

Foods such as carrots, salmon, and kale all have nutritious properties that benefit your eye health directly. For example, carrots contain ingredients that help boost the Vitamin A in our bodies, which positively impacts vision. 

Salmon is another great option to help benefit your eye health. Many fish contain omega-3 fatty acids, which are extremely beneficial when it comes to maintaining healthy eyes. 

Wash Your Hands

It’s almost impossible not to hear about the importance of keeping clean hands, especially during the winter. Unfortunately, viruses, such as the common cold and flu, are much more prevalent during this season – and it’s often hard to avoid coming in contact with someone who’s experiencing symptoms. Especially if you’re in a school, office, or public setting. 

All too often, we touch the areas around our eyes—most of the time without even realizing we’re doing it. For many, it’s just a habit. However, the eyes are an entryway into the body, and germs can be transmitted simply by touching or rubbing your eyes with dirty hands. 

Remember to wash your hands frequently throughout the day, especially if you’re going to touch your face. With the dry weather, you may also want to look into a nice hand lotion to pair with this ritual. This will assure your skin is clean and hydrated during the cold weather. 

For many, winter is an extremely fun season, and you want to experience it in the best way possible. Although the weather may not be kind to your eye health, there are many preventative measures you can take to help. 

Taking time to remember to wash your hands, rest, eat healthily, and keep extra preventative gear on hand can help make these moments much brighter and clearer for you to remember. 

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