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For many people, eating isn't a simple response to hunger — it’s tangled up in schedules, emotions, habits, or dieting rules. Intuitive eating is about returning to your body’s natural wisdom, eating when you’re hungry, stopping when you’re full, and choosing foods that satisfy you physically and emotionally. The first step is learning to recognize and trust your hunger cues.

There are a few common misconceptions around intuitive eating that are important to understand before you embark on the journey of listening to your body. Eating intuitively doesn’t mean eating whatever, whenever. It means paying attention to your body and responding to its signals with curiosity rather than judgment. Here, we’ll explore what happens when you lose touch with hunger cues, how to reconnect with them using practical tools, and the important difference between physical and emotional hunger.

What Happens When You’re Out of Sync with Hunger Cues

Ignoring or misreading your hunger cues can lead to a cycle of overeating, undereating, guilt, and confusion. When you eat because a clock says it's time — not because your body asks for food — you gradually dull your sensitivity to true hunger. On the flip side, if you routinely suppress hunger (through restriction or distraction), your body may stop sending clear hunger signals altogether.

When you’re out of sync with your hunger and fullness signals, you may experience:

• Overeating due to eating past fullness because you’re not tuned in
• Under-eating, leading to fatigue, irritability, and cravings
• Mindless eating, driven by external cues like ads, emotions, or boredom
• Body distrust, where you rely on food rules instead of internal cues

Eventually, this disconnect can erode your ability to know when, how much, or even what you genuinely want to eat — making eating stressful instead of nourishing. Reconnecting with your body means practicing awareness and responding with kindness. One tool that can help is the hunger-fullness scale.

The Hunger-Fullness Scale: A Tool for Mindful Eating

The hunger-fullness scale is a simple yet powerful way to get reacquainted with your body’s signals. Think of it as a guide that helps you check in with yourself before, during, and after eating.

The hunger-fullness scale typically ranges from 1 to 10:

• 1: Starving — weak, dizzy, possibly shaky or irritable
• 2-3: Very hungry — strong stomach growling, low energy
• 4-5: Comfortable — slightly hungry, ready to eat but not desperate
• 6: Satisfied — not full, but hunger is gone
• 7-8: Full — starting to feel pressure or heaviness
• 9-10: Overfull — uncomfortable, possibly nauseous or sluggish

Using this scale helps you aim to eat when you’re around a 3 or 4, and stop when you reach a 6 or 7. That “comfortable” range is where you feel nourished and energized without slipping into guilt or discomfort.

Try these tips to use the hunger-fullness scale in daily life:

Before meals, ask:

• “Where am I on the hunger-fullness scale?”
• “What sensations am I noticing — hunger pangs, emptiness, low focus?”

During meals:

• “Am I still hungry, or am I eating out of habit or emotion?”
• “How is this food satisfying me — taste, texture, comfort?”

After meals:

• “How do I feel physically?”
• “Would I choose to eat that way again next time?”

Remember, the hunger-fullness scale isn’t a rulebook — it’s a self-check tool to help you eat more mindfully.

Recognizing Different Types of Hunger

Part of intuitive eating is understanding that not all hunger is physical, and that’s okay. There are several types of hunger, and knowing how to recognize each one helps you respond appropriately.

Physical hunger is the body’s way of signaling it needs fuel. It may feel like:

• Stomach growling or emptiness
• Lightheadedness or shakiness
• Irritability ("hangry")
• Difficulty concentrating

Taste hunger happens when you crave a specific food — even if you're not very hungry. Think of the desire for chocolate after a savory meal. Taste hunger can be honored in moderation as part of a healthy relationship with food.

Emotional hunger is triggered by emotions like stress, sadness, boredom, or loneliness, but emotional hunger often feels sudden and urgent. It usually craves comfort foods and doesn’t feel satisfied even after eating. (More on this later.)

Habit hunger arises from routine — like eating lunch at noon every day, regardless of hunger. Habit hunger isn’t "bad," but it's worth checking in to see if your body is truly asking for food or if you’re just eating out of pattern.

Seeing food (a commercial, a coworker’s snack) can trigger the desire to eat and is known as visual hunger. Again, this isn’t wrong — but it helps to pause and ask, “Am I starving, or just responding to a cue?”

Being aware of these types doesn’t mean judging them — it means getting curious and choosing how you respond instead of acting automatically.

Tips and Challenges

Learning to eat intuitively takes practice, especially if you’ve spent years dieting or ignoring hunger cues. Here are some tips — and common challenges to be aware of.

Try these tips to begin reconnecting with your hunger cues:

• Pause before eating. Ask yourself, “Am I physically hungry?”
• Eat without distractions when possible. This helps you stay present with your body.
• Eat regularly. Skipping meals can throw off your hunger signals and lead to binging later.
• Keep a hunger journal. Write down your hunger level before and after meals to build awareness.
• Be patient. It takes time to reawaken and trust hunger cues.

It's also important to be aware of common mistakes associated with learning to reconnect with your body's hunger cues, including:

• Fear of overeating: Many people worry that trusting hunger will lead to eating “too much.” But when the body knows it will be fed consistently, cravings and binges often decrease.
• Judging hunger: Some think, “I just ate — I shouldn’t be hungry again.” But your body’s needs vary. Trust its wisdom.
• Emotional confusion: It can be hard to tell if hunger is physical or emotional. That’s okay. Ask yourself what you’re truly needing in the moment — food, comfort, distraction, rest?

Progress is not perfection. Each meal is a chance to learn and grow.

The Role of Emotional Hunger in Intuitive Eating

Emotional hunger is one of the most misunderstood aspects of intuitive eating. Many people eat emotionally — and not all emotional eating is unhealthy. Food can be comforting, celebratory, and nostalgic. The key is awareness and balance.

Signs of emotional hunger include:

• Comes on suddenly
• Craves specific comfort foods
• You're not satisfied even after eating
• Your hunger is tied to a feeling (stress, sadness, anxiety, etc.)
• You feel guilt afterward

When you recognize emotional hunger, take a moment to ask:

• “What emotion am I feeling right now?”
• “What do I actually need — connection, distraction, rest, release?”
• “Will food solve this, or will it mask the problem?”

Sometimes the answer is, “Yes, food would help me feel better right now” — and that’s valid. Other times, you may choose to journal, go for a walk, call a friend, or take a nap instead.

Healing the Food-Emotion Connection

The goal isn’t to eliminate emotional eating entirely, but to expand your coping toolbox, so food isn’t your only outlet. As you begin to separate physical hunger from emotional hunger, you can meet your needs more fully — both with food and beyond it.

At Evidation, we're here to help you listen to your body

If you've spent years (or decades, perhaps) refusing to listen to your body's signals, it's normal to be unsure of where to start. Evidation can help. When you download our free app, you'll be prompted to share the health data you're already tracking, including nutrition and exercise information. We'll use this information to find patterns and trends, then we'll provide you with personalized, content-based insights that can help you feel your best. Click here to learn more and download the app today.

Candida is a natural fungus that lives in our bodies, but sometimes it grows out of control—causing health issues that can make you feel tired, bloated, foggy, or just “off.” A candida cleanse is a way to help bring balance back to your body by reducing this overgrowth. One popular approach to getting candida out of the body is detoxing through food.

In this article, you’ll learn what candida is, what causes it to overgrow, how a candida cleanse works, and which recipes can help support the process. We'll also go over how Evidation can help you learn more about your well-being, and support you in the journey toward becoming your happiest, healthiest self.

Candida albicans and overgrowth

Candida albicans is a type of yeast (fungus) that naturally lives in your mouth, gut, and on your skin. It’s usually harmless and even plays a role in digestion. But under certain conditions, candida can grow too much and cause candida overgrowth, also known as candidiasis.

What causes candida overgrowth?

There are many issues that can lead to candida overgrowth, including:

• High-sugar or refined-carb diet: Candida feeds on sugar, so a sugary diet can cause it to grow quickly
• Antibiotic use: Antibiotics kill good bacteria that normally keep candida in check
• Chronic stress: Stress weakens the immune system and gut health
• Weakened immune system: This can happen from illness or medication
• Hormonal changes: Like those from birth control pills or menopause

Common symptoms of candida overgrowth

Candida overgrowth can affect different areas of the body and cause a wide variety of symptoms — making it tricky to diagnose.

Some of the most common symptoms of candida overgrowth include:

• Bloating and gas
• Sugar cravings
• Brain fog
• Fatigue
• White coating on tongue (oral thrush)
• Frequent yeast infections
• Skin rashes
• Nail fungus

Benefits of a candida cleanse

A candida cleanse is a short-term eating plan meant to reduce the amount of candida in your body. The idea is to starve the yeast by cutting off its food supply (mainly sugar and refined carbs), and at the same time, feed your body nutrient-rich foods that support gut health and immune strength.

The benefits of a candida cleanse can differ from person to person, and may include:

• Less bloating and digestive discomfort
• Clearer skin
• Reduced brain fog
• More stable energy levels
• Fewer sugar cravings
• Improved mood and focus
• Better immune function

How does a candida cleanse work?

Typically, a candida cleanse works in three basic steps.

1. Cut off candida's food supply

Candida thrives on sugar, refined carbohydrates, alcohol, and some dairy products. Removing these fuels helps stop the yeast from growing.

You'll remove these foods from your diet during your cleanse:

• Sugar (including honey, maple syrup, agave)
• White flour and white rice
• Alcohol
• Soda and fruit juice
• Processed snacks and baked goods
• Aged cheeses
• Mushrooms (in some cases)

2. Eat foods that starve candida and heal the gut

You’ll want to eat foods that don’t feed yeast and instead support good bacteria and the immune system.

You'll add more of these foods to your diet during your cleanse:

• Non-starchy vegetables (broccoli, spinach, zucchini)
• Leafy greens
• Garlic and onions (natural antifungals)
• Lean protein (chicken, turkey, eggs, tofu)
• Fermented foods (sauerkraut, kimchi, kefir if they don't bother your stomach)
• Coconut oil (contains antifungal caprylic acid)
• Herbal teas (peppermint, ginger, pau d’arco)

3. Support detox pathways

When yeast dies off, it can release toxins. Drinking plenty of water, getting rest, and supporting the liver and gut with clean foods helps reduce die-off symptoms (like fatigue or headaches).

How to start your candida cleanse

Starting a candida cleanse doesn’t have to be overwhelming. Here’s a step-by-step guide to help you get rid of candida and start feeling your best.

Step 1: Clean out the pantry and go grocery shopping

Remove anything high in sugar, refined carbs, or alcohol. Stock up on fresh vegetables, herbs, proteins, and healthy fats.

Step 2: Plan your meals

Having meals ready will help you avoid temptation.

Try some of the following easy detoxing recipes to include during your candida cleanse:

Breakfast: coconut chia pudding

Ingredients:

• 1/2 cup full-fat canned coconut milk
• 2 tbsp chia seeds
• 1/4 tsp cinnamon
• A few drops of stevia (optional)
• 1 tbsp unsweetened shredded coconut

Instructions:

Mix all ingredients and let sit in the fridge overnight. In the morning, stir and top with a few berries.

Lunch: detox veggie soup

Ingredients:

• 1 tbsp coconut oil
• 1/2 onion, chopped
• 2 garlic cloves, minced
• 1 zucchini, chopped
• 1 cup broccoli
• 1 celery stalk
• 4 cups bone broth or vegetable stock
• Salt, pepper, and turmeric to taste

Instructions:

Sauté onion and garlic in coconut oil. Add the rest of the ingredients and simmer for 20–25 minutes. Blend if desired for a creamy texture.

Dinner: baked lemon garlic chicken with steamed greens

Ingredients:

• 1 boneless chicken breast
• Juice of 1 lemon
• 2 cloves garlic, minced
• 1 tbsp olive oil
• Steamed kale or spinach on the side

Instructions:

Marinate the chicken in lemon, garlic, and oil for 30 minutes. Bake at 375°F for 25 minutes. Serve with steamed greens and a sprinkle of salt.

Snack: gut-healing smoothie

Ingredients:

• 1/2 avocado
• 1/2 cucumber
• Handful of spinach
• 1 tbsp coconut oil
• Juice of 1/2 lemon
• 1 cup unsweetened almond milk

Instructions:

Blend all ingredients until smooth. Add ice for a chilled version.

Drink: candida cleanse herbal tea

Ingredients:

• 1 tsp dried pau d’arco bark
• 1 tsp fresh ginger slices
• 2 cups hot water

Instructions:

Steep both herbs in hot water for 10–15 minutes. Strain and sip throughout the day. This tea has antifungal and gut-soothing properties.

Optional supplements (check with your doctor)

Supplements are helpful, but not required for a candida detox. Always speak with your healthcare provider before starting a new supplement.

Some people add these to support their cleanse:

• Caprylic acid – an antifungal found in coconut oil
• Probiotics – to repopulate healthy gut bacteria
• Milk thistle – to support liver detox
• Oregano oil – powerful antifungal

Success rates: do candida cleanses work?

There’s growing interest in candida cleanses, but you might wonder: Does it actually work? It can be tough to get hard data on whether candida cleanses are effective, as many people go through these cleanses in their own homes and don't have a way to report their results.

What the Research Shows

There’s not a huge amount of large-scale clinical research on candida cleanses.

However, studies show that:

• Diet affects gut yeast: High-sugar diets are linked to higher levels of candida in the mouth and gut
• Probiotics help: Adding good bacteria can crowd out candida and reduce its ability to grow
• Antifungal foods and herbs work in the lab: Garlic, coconut oil, and oregano oil have shown antifungal activity against candida in test-tube studies

Many natural health practitioners and holistic doctors report strong results in patients with candida symptoms who follow a cleanse. People often feel better within 1 to 2 weeks—especially those who previously had bloating, fatigue, or recurring infections.

Keep in mind: Not everyone will feel better overnight. Some people experience a mildly uncomfortable phase when candida starts to die—this may cause headaches, fatigue, or brain fog for a few days. Drinking water, resting, and eating clean foods help reduce these effects.

Evidation and your health: get the information you need to make decisions that move the needle in the right direction

It can be hard to figure out the correct next steps to take in order to support your health. At Evidation, we're here to help. When you download the Evidation app, you'll be prompted to share the health data you're already tracking (such as information from wearable fitness trackers, nutrition apps, etc.). We'll use the information you choose to share to offer personalized, content-based insights that can help you drive your health forward. Click here to learn more about how Evidation works and download the app today.

If you’ve ever had a migraine, you know how painful and disruptive it can be, making it difficult or even impossible to make it through your day. You might feel a throbbing headache, sensitivity to light and sound, nausea, and even dizziness. When over-the-counter pain relievers don’t help, many people look for something stronger—like a “migraine cocktail.” In this article, we’ll break down what’s in a migraine cocktail, when it’s used, and whether it’s the right option for you.

What is a migraine cocktail?

A migraine cocktail is a mix of medications used to treat a migraine attack. It's not a fancy drink — it’s just a nickname for combining drugs that work together to relieve migraine symptoms. Migraines are complicated, and sometimes, using multiple medications can help to target both causes and symptoms to help you find relief.

Migraine cocktails are often given in emergency rooms or urgent care clinics to people with severe, long-lasting, or treatment-resistant migraines. Sometimes, people create their own version at home using over-the-counter medications.

Migraine cocktails can work to:

• Stop the migraine pain
• Relieve nausea or vomiting
• Reduce inflammation
• Rehydrate the body

Depending on where you receive the treatment (hospital, clinic, or at home), the combination and dosage of your migraine cocktail can vary. Pro tip: if you find a migraine cocktail that works well for you, be sure to write down the medications and dosages, and carry it with you in your wallet or purse. If you get a migraine attack when you're out of town, this can help emergency room staff members provide the treatment you need without guessing what dosage of medications will work best for your unique treatment needs.

Are migraine cocktails safe?

Migraine cocktails can be very effective, but safety depends on a few things:

• Where you get the cocktail (ER vs. at home)
• The drugs included in the cocktail
• Your personal health history
• Other medications you’re taking

When given by a doctor or nurse in the emergency room, migraine cocktails are generally safe and closely monitored. Medical professionals check your vitals, watch for side effects, and adjust medications if needed. This is the safest way to receive a cocktail, especially if you’ve never had one before.

People sometimes try at-home versions using over-the-counter drugs like Excedrin or combinations of pain relievers and anti-nausea medicine. While this may work for some, mixing medications on your own can carry risks, especially if you:

• Take more than the recommended dose
• Mix drugs that shouldn’t be combined
• Have liver or kidney issues
• Are pregnant or nursing
• Take prescription medications

So, while migraine cocktails can be safe, it’s important to talk to your doctor first, especially if you're planning to mix medications at home.

Emergency room migraine cocktail components

Let’s look at what’s usually in a hospital-grade migraine cocktail. These medications work together to relieve migraine symptoms quickly and effectively.

Triptans

Triptans are prescription drugs designed to stop migraines once they’ve started. They work by narrowing blood vessels in the brain and blocking pain pathways.

Common triptans include:

• Sumatriptan (Imitrex)
• Rizatriptan (Maxalt)
• Zolmitriptan (Zomig)

Triptans are generally safe, but not for everyone. They can raise blood pressure and may not be suitable for people with heart disease, stroke risk, or certain circulation problems.

Antiemetics (Anti-Nausea Medications)

Migraines often come with nausea or vomiting. Antiemetics help control these symptoms. Some also reduce migraine pain and improve how well other drugs work.

Common antiemetics include:

• Metoclopramide (Reglan)
• Prochlorperazine (Compazine)
• Ondansetron (Zofran)

These drugs are usually safe, but they can cause side effects like drowsiness or restlessness. In rare cases, people may have muscle spasms or allergic reactions.

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)

NSAIDs help reduce pain and inflammation, and are identical or similar to drugs that you would purchase for pain relief over the counter at a drugstore.

NSAIDs commonly used in migraine cocktails include:

• Ketorolac (Toradol)
• Ibuprofen (Advil, Motrin)
• Naproxen (Aleve)

NSAIDs are effective, but using them too often or at high doses can cause stomach ulcers, kidney problems, and an increased risk of problematic bleeding. If you have a history of ulcers, bleeding issues, or kidney disease, your doctor might avoid using NSAIDs.

Magnesium

Magnesium sulfate is sometimes added to migraine cocktails, especially for people with menstrual migraines or migraines with aura. Magnesium is a mineral that helps relax blood vessels and reduce brain inflammation.

It’s usually given by IV and has very few side effects. Some people may feel flushed or warm during the infusion, but this goes away quickly. Magnesium is considered safe and well-tolerated by most people.

IV Fluids

Migraines can dehydrate you, especially if you’ve been vomiting. IV fluids help rehydrate the body and support better absorption of medications.

There are no risks to IV fluids for most people unless you have certain heart or kidney conditions that affect fluid balance. In those cases, your medical team will adjust the amount given.

Over-the-counter migraine cocktails

Not everyone goes to the ER for migraine relief. Some people use over-the-counter (OTC) drugs to make their own migraine cocktail at home. Excedrin Migraine is one of the most commonly used medications in OTC migraine cocktails.

What’s in Excedrin?

Excedrin Migraine contains:

• Aspirin (250 mg) – an NSAID that reduces pain and inflammation
• Acetaminophen (250 mg) – a pain reliever
• Caffeine (65 mg) – helps medications work faster and constricts blood vessels in the brain

This combo is FDA-approved for treating migraines and works well for many people when taken at the first sign of a migraine.

Is Excedrin Safe?

Yes, but only when used correctly.

Taking too much can lead to serious health problems, including:

• Liver damage (from too much acetaminophen)
• Stomach bleeding (from too much aspirin)
• Increased heart rate, anxiety, or insomnia (from too much caffeine)

To stay safe:

• Don’t take more than the label recommends
• Avoid mixing with other meds that contain aspirin, acetaminophen, or caffeine
• Don’t drink alcohol when using it
• Talk to your doctor if you’re on blood thinners, have liver issues, or are pregnant

Other OTC Options

Some people make their own cocktail using:

• Ibuprofen (Advil) or naproxen (Aleve)
• Acetaminophen (Tylenol)
• Caffeine pills or a strong cup of coffee

This can be helpful if you don't have Excedrin or can’t tolerate aspirin. Still, it’s best to ask a healthcare provider before trying this mix, especially if you’re unsure about dosing or safety.

Safety tips for taking a migraine cocktail

Whether you’re in the ER or at home, here are some general safety tips to keep in mind:

• Know your medications: Always check the labels of what you're taking. Many OTC and prescription drugs contain similar ingredients, especially acetaminophen or NSAIDs, and taking more than one product can easily lead to an overdose.
• Stick to the recommended dosage: Taking more won’t make the pain go away faster—it will only increase your risk of side effects or serious complications.
• Avoid frequent use: Migraine cocktails aren’t meant for daily use. Using them too often can lead to rebound headaches, also known as medication overuse headaches. This means the drugs can actually make your migraines worse over time.
• Talk to a doctor first: If you get frequent or severe migraines, you might need preventive treatment. A doctor can help create a safer, long-term plan. You might also need testing to rule out other medical problems.
• Watch for side effects: Even safe medications can cause problems in some people. Call a doctor or go to the ER if you notice trouble breathing, chest pain, severe dizziness, confusion, uncontrolled vomiting, or signs of an allergic reaction.

Download Evidation and start using MigraineSmart today

Migraines can make it tough to enjoy your day-to-day life. Understanding your triggers and tracking your symptoms can help you better understand the causes of your migraines, allowing you to lessen the frequency and severity of attacks. When you download the Evidation app, you'll be able to share the health-related data you're already tracking. We'll use this information to provide you with personalized insights that can help you better understand health issues, allowing you to take steps that can help you become your happiest, healthiest self.

You'll also gain access to our MigraineSmart tool, which will allow you to track symptoms and identify triggers, providing valuable information to both you and your healthcare provider that can help you manage migraines. Click here to learn more about Evidation and MigraineSmart and get started today.

In our increasingly digital world, screens are a constant presence — at work, at home, and even in the car. For many people, prolonged screen use is simply a part of modern life. For those who suffer from migraines, screen time can do more than cause eye strain or fatigue, and can trigger or worsen debilitating migraine episodes. Understanding how screen exposure affects the brain and body is a vital step in learning how to protect your health while staying connected. Whether you're someone who experiences chronic migraines or occasional tension headaches, it's essential to how screens may be contributing to your symptoms — and more importantly, what you can do about it.

How blue light affects migraine sufferers

One of the biggest culprits in screen-related migraine symptoms is blue light. This high-energy visible (HEV) light is emitted by digital screens on computers, tablets, phones, and even LED lighting. While blue light plays a role in regulating our circadian rhythms and keeping us alert during that day, it can also stimulate the brain in ways that aren't helpful — especially for people prone to migraines.

Blue light and brain excitability

For migraine sufferers, the brain is often more sensitive to sensory input, including light (this is why spending time in darkness can provide some migraine relief). Blue light, in particular, has been shown to trial cortical hyperexcitability, which can contribute to the onset of a migraine. Some studies suggest that individuals with migraines may have a lower threshold for light sensitivity, making them more vulnerable to moderate screen exposure.

Sleep disruption and migraine risk

Blue light can also interfere with melatonin production, disrupting sleep cycles. Poor sleep is a well-known migraine trigger. When screen time late at night delays or prevents deep reset, it can create a chain reaction that leads to a migraine episode the following day.

Blue light filters: do they help?

Many devices now come with built-in blue lighters or "night mode" options that reduce blue light exposure in the evening. While the science on their effectiveness for migraine prevention is still emerging, many users report reduced eye strain and fewer headaches when these features are enabled — especially when combined with other strategies like screen breaks and reduced nighttime usage.

The role of screen brightness and glare

Even if blue light is filtered out, brightness and glare from screens can be enough to spark a migraine.

Brightness sensitivity

Many migraine sufferers are sensitive to changes in light intensity. A screen that's too bright — especially in a dark room — can cause visual overstimulation. Conversely, a screen that's too dim may cause you to squint or strain your eyes, which can also lead to headaches.

Glare and light reflections

Glare from screens, especially when combined with overhead lighting or sunlight, can also play a significant role. Glare creates inconsistent lighting that forces the eyes and brain to work harder to interpret visual input. This type of visual stress can increase the likelihood of triggering a migraine.

Customizing brightness for comfort

One of the best ways to minimize the risk of developing migraines related to blue screens is to adjust your screen based on your environment. Your screen should be roughly the same brightness as your surroundings. Additionally, using anti-glare screen protectors or matte monitor finishes can significantly reduce harsh reflections.

The impact of screen posture and ergonomics

It's not just what's on the screen that matters — how you interact with your device also plays a major role in your physical comfort and migraine risk. Many people hunch over their devices or crane their necks forward, especially when using phones or laptops. This posture puts strain on the neck, shoulders, and upper back, creating muscle tension that can radiate upward and contribute to tension-type headaches or cervicogenic migraines.

To reduce physical strain related to looking at a screen, try the following:

• Keep your monitor at eye level to prevent neck strain
• Sit in a supportive chair with your feet flat on the ground
• Use a keyboard and mouse that keeps your hands in a natural position
• Position screens at least an arm's length away
• Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for at least 20 seconds

Small ergonomic tweaks can go a long way in reducing migraine triggers from poor posture and visual fatigue. If you notice severe postural issues, you may want to reach out to a chiropractor to talk about changes you can make to support spine, neck, and shoulder health.

Tips to reduce screen time

For many, screen use is unavoidable due to work or school obligations. Minimizing unnecessary screen time can still create a noticeable difference for migraine prevention.

Try these tips to reduce — and lessen the effect of — screen time:

• Schedule intentional breaks. Set reminders to take regular screen breaks, especially during long stretches of work. Stepping away from your device — even for a few minutes — can reduce eye strain and help prevent migraines.
• Use app limits. Many phones and computers now include features that let you limit time on certain apps. Setting daily limits on social media or video streaming can help reduce your overall exposure and give your brain a rest.
• Prioritize non-screen activities. Try to build more screen-free time into your routine. Reading a book, taking a walk, and journaling are good alternatives that won't overstimulate your brain.
• Create a wind-down routine. Avoid screens for an hour or two before bed to support healthy sleep.
• Try blue-light-blocking glasses. If your work requires extended screen use, consider investing in blue-light-blocking glasses. These lenses are designed to filter out blue light and reduce eye strain, and while not a cure-all, they may help some migraine sufferers manage symptoms.
• Adjust your environment. When possible, use natural lighting and turn off overhead lights.
• Reach out to a professional. Screen addiction is real, and it may be helpful to talk with a professional who can help you reduce the amount of time you spend looking at your phone. A counselor or therapist can help you develop new, healthier habits.

Learn more about Evidation and MigraineSmart

At Evidation, we're here to help you live a life with fewer migraines. When you download our app, you'll get access to our MigraineSmart tool, which can help you notice nutritional patterns, triggers, and other important information that you can use to help control the frequency and severity of your migraines. When you download our app, you'll be prompted to share the health data that you're already tracking. We'll use this information to find patterns and insights, offering you personalized information that can help you manage migraines. Click here to learn more and download the app today.

Your gut is home to trillions of microbes that impact everything from digestion and immune function to mood and metabolism. Feeding your gut with the right nutrients can help support a balanced microbiome, ease digestion, and promote better overall health. One of the simplest (and tastiest) ways to do that is through gut-healthy drinks, including smoothies, teas, and juices that contain ingredients known to nourish beneficial bacteria. While you likely don't need to stick to a juice-only detox or do a parasite cleanse, enjoying gut-healthy drinks on a regular basis can help to support a variety of systems in your body.

In this article, we’ll cover the best drink ingredients for gut health, provide easy and delicious recipes, and explore whether juice cleanses offer any real benefits. Grab your blender and juicer, and let's get started.

Drink Ingredients That Benefit Your Gut

Certain drink ingredients are known for their prebiotic, probiotic, and anti-inflammatory properties that directly benefit gut health. When added to drinks or smoothies, they help balance your digestive system while delivering essential nutrients.

Probiotics are live microorganisms that provide health benefits by improving the balance of gut bacteria. They help maintain the integrity of your intestinal lining and support digestion.

Some probiotic drinks that can help to support your digestive system include:

• Kefir – A fermented milk (or water) drink rich in diverse strains of probiotics
• Greek yogurt – Choose unsweetened, full-fat versions with live cultures
• Kombucha – A fizzy fermented tea with probiotics and organic acids
• Miso and tempeh – Fermented soy products (less common in drinks but can be blended into savory smoothies or soups)

Probiotics need sustenance to thrive, and prebiotics can help. Prebiotics are fibers that feed good bacteria in your gut. Including prebiotics in your diet regularly encourages a healthy microbial environment.

• Bananas (especially slightly green) – High in resistant starch
• Oats – Contain beta-glucan, a prebiotic fiber
• Chicory Root and dandelion greens – Often found in herbal teas, rich in inulin fiber
• Flaxseeds and chia seeds – Support digestion and promote regularity

Polyphenols and antioxidants are compounds that reduce inflammation and oxidative stress, both of which can disrupt gut health. Bonus: many of these items are especially delicious and can add fun flavors to your gut-healthy drinks and smoothies.

• Berries – Rich in anthocyanins, a type of polyphenol
• Green Tea – Contains catechins that promote beneficial gut bacteria
• Turmeric and Ginger – Anti-inflammatory roots that soothe the gut lining
• Cacao – In moderation, it encourages the growth of beneficial bacteria

Hydration and a healthy electrolyte balance are key to a healthy digestive system. Water helps fiber move through your digestive system and prevents constipation. Electrolyes help your body regulate chemical reactions and can help to maintain the balance of fluids in between your cells.

• Coconut water – Naturally rich in electrolytes
• Cucumber and mint – Great in infused water to calm digestion and stay hydrated

When trying new drink ingredients, take it slow. You may find that some ingredients —especially those high in fiber — may take some getting used to. Pay attention to any digestive issues and make adjustments as you work to find the gut-healthy drinks that are the best fit for your needs.

Recipes: Smoothies, Teas, and Juices for Gut Health

Below are some easy, delicious recipes designed to nourish your gut. Feel free to experiment with ingredient swaps based on personal taste and the foods you have available.

1. Gut-Healing Green Smoothie

Ingredients:

• 1 cup unsweetened kefir or Greek yogurt
• 1/2 avocado
• 1 small banana (greenish if possible)
• 1 handful spinach
• 1 tablespoon chia seeds
• 1/2 cup cucumber, peeled
• 1/2 lemon, juiced
• 1 teaspoon honey (optional)
• Water or coconut water to desired consistency

Instructions:
Blend all ingredients until smooth. This smoothie offers a mix of probiotics (kefir/yogurt), prebiotics (banana, chia), and hydration (cucumber, lemon) in a creamy, refreshing drink. If you don't love the taste of coconut water, try adding a version blended with mango or pineapple.

2. Berry-Flax Gut Booster Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 1 tablespoon ground flaxseed
• 1/2 banana
• 1/2 teaspoon cinnamon
• Handful of oats (optional)
• Ice cubes

Instructions:
Blend until creamy. Berries bring antioxidants, flax supports digestion, and oats add prebiotic fiber. This recipe isn't quite as hydrating as some of the others on our list, so it's a good idea to enjoy this one alongside a glass of water.

3. Spicy Ginger-Turmeric Tea (Hot or Iced)

Ingredients:

• 1 inch fresh ginger root, sliced
• 1/2 inch fresh turmeric root or 1 tsp turmeric powder
• 2 cups water
• Juice of 1/2 lemon
• 1 teaspoon raw honey (optional)
• Black pepper (a pinch, to enhance turmeric absorption)

Instructions:
Simmer ginger and turmeric in water for 10 minutes. Strain and add lemon, honey, and black pepper. Drink warm or chill for a refreshing iced version. This tea soothes the gut and reduces inflammation.

4. Cucumber-Mint Probiotic Cooler

Ingredients:

• 1/2 cucumber, sliced
• 1/4 cup mint leaves
• 1/2 lime, juiced
• 1/2 cup kombucha (unflavored or ginger)
• 1 cup sparkling water
• Ice

Instructions:
Muddle cucumber and mint in a glass, add ice, lime, kombucha, and sparkling water. Stir and enjoy. This light, fizzy, and probiotic-rich drink is super-refreshing.

5. Golden Gut Juice

Ingredients:

• 2 carrots
• 1 small apple
• 1/2 inch ginger
• 1/2 inch turmeric
• 1/2 lemon
• Pinch of black pepper
• Water (optional, to dilute)

Instructions:
Juice all ingredients or blend with water and strain. This blend is a nutrient-packed, anti-inflammatory juice ideal for mornings.

6. Beet-Kefir Digestive Smoothie

Ingredients:

• 1/2 cup cooked beetroot
• 1 cup plain kefir
• 1/2 orange, peeled
• 1 tablespoon chia or hemp seeds
• Small handful of fresh parsley
• Water or ice to blend

Instructions:
Blend until creamy. Beets support liver detox and digestion, kefir supplies probiotics, and chia or hemp seeds help you load up on gut-healthy fiber.

7. Spiced Apple Cider Vinegar Tonic

Ingredients:

• 1 tablespoon raw apple cider vinegar (with the “mother”)
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground ginger or fresh
• Juice of 1/2 lemon
• 1 teaspoon honey
• 1 cup warm water

Instructions:
Stir all ingredients and drink before meals. Apple cider vinegar may support digestion and balance blood sugar, but it’s best taken diluted and not in excess.

Are Juice Cleanses Even More Effective?

Juice cleanses are popular in the wellness world, often promoted as a way to “reset” your system, detoxify, and improve digestion. But are they truly better for your gut health than regular smoothies or functional drinks? The answer is mixed.

Some of the potential benefits of juice cleanse include:

• Flood of Nutrients: Juices deliver a high concentration of vitamins and antioxidants from fruits and vegetables.
• Short-Term Digestive Rest: Giving your digestive system a break from processed food may temporarily reduce bloating.
• Hydration: High water content supports regularity and detoxification.

Potential drawbacks of juice cleanses include:

• Lack of Fiber: Juicing removes most of the fiber, which is essential for feeding gut bacteria and maintaining motility.
• Blood Sugar Spikes: Without fiber or fat, juices—especially fruit-heavy ones—can cause rapid spikes and crashes in blood sugar.
• Not Sustainable Long-Term: Cleanses are often low in calories and protein, leading to fatigue and possible muscle loss.

Juices vs. Smoothies

Smoothies retain all the fiber and are more balanced when made with protein, fat, and low-glycemic carbs. They support your microbiome more effectively for the long haul. Juices can be a refreshing, nutrient-dense addition but shouldn't replace meals regularly.

Juice cleanses may offer a short-term sense of reset, but smoothies and whole-food drinks provide more balanced, sustainable benefits for gut health.

At Evidation, we're here to support your health goals

If you're working to improve your gut health, the team at Evidation is here to support you. When you download the Evidation app, you'll be prompted to share the health-related behaviors you're already tracking, including data from nutrition apps, wearable fitness trackers, and more. We'll use this information to find patterns and trends, and then we'll offer you content-based insights designed to support your personal health journey.

If you're ready to get started, we're ready to support you. Click here to learn more about Evidation and get started today.

Starting a weight loss journey is exciting — but sticking with it is the real challenge. Many people struggle not because they lack motivation, but because they don't have a clear system of accountability to help them stay focused, track progress, and bounce back when times get tough. Whether you're just getting started or you've been working toward weight loss for a while, these tips will help you take control, stay on track and celebrate success.

The psychology behind weight loss accountability

There's hard science behind why accountability works so well when it comes to weight loss goals. When you set a goal and share it with someone else, your brain treats it differently. It becomes more real and more important. You're also less likely to give up when someone else knows about your goal.

Psychologists say this has a lot to do with how we're wired. Humans care about what people think of us, and we don't want to let people down. When it comes to weight loss, kind, friendly social pressure can actually work in your favor.

When you're accountable, you're more likely to:

• Make consistent, healthy choices
• Plan ahead instead of giving into impulses
• Feel proud of your progress
• Get support when you feel like quitting

Understanding how accountability can work in your favor can help you build a weight loss plan that includes more than just diet and exercise — it includes your thoughts, feelings, and support system, too.

Find an accountability partner

One of the best ways to stay on track is to find an accountability partner. This could be a friend, family member, coworker, coach, or even a group of people with similar goals.

Here are some factors to consider when you're looking for a good accountability partner:

• Reliability: Your partner should be consistent and willing to check in with you on a regular basis.
• Supportive: You want to find a partner who will encourage you, not judge you. This likely means they'll need to walk a fine line between encouragement and tough love when times get hard.
• Similar goals: If possible, find a partner who is also working to get healthier or get more exercise. You'll be able to support each other as you work through similar issues and experience similar success.

There are many ways that you can work with an accountability partner, including daily or weekly check-ins, shared meal plans, recipe swaps, or exercising together. If you don't have someone in your personal life who fits this role, consider online support groups, apps, or working with a professional coach. Your healthcare provider may also be able to direct you to support groups for people who have similar goals.

Tools and strategies for tracking progress

Tracking your progress can help you see the progress that you're making on your weight loss journey. When you can see your results, it builds confidence and helps to keep you going.

Try these tools and strategies to help you track your journey:

• Use a food journal. Write down what you eat each day. If you prefer to use your phone for this, use an app like MyFitnessPal. If you'd rather go old-school, carry a small pen and notebook around with you throughout the day to jot down what you eat.
• Track your weight. Weigh yourself at least once a week and record it. Don't obsess over daily changes — focus on the trends you see over time. It's normal for weight to fluctuate, and seeing that you're generally moving in the right direction can help you stay motivated.
• Track measurements and take photos. Even when you're working toward a weight loss goal, it can be encouraging to notice achievements that happen away from the scale. Taking progress photos and tracking your measurements can help you see changes that might not show up on the scale, as well as those that are tough to see in the mirror.
• Log exercise. Meaningful movement can help to burn calories, lower stress levels, and improve your overall health. If you're not sure where to start, talk with your healthcare provider or a fitness professional about how you can ease into an exercise program.

Creating a sustainable action plan

Accountability works best when it's consistent and realistic. It should be something you can stick with — not just for a few days or weeks, but for the long haul.

Try these tips to build a plan that works for you:

• Set clear, realistic goals. Instead of saying that you want to lose weight, set a specific goal. For example, "I want to lose one to two pounds per week, each week over the next two months," is a far more specific goal than, "I want to lose weight."
• Break goals into small steps. Losing 100 pounds can feel overwhelming, and it can feel much more doable when you focus on losing the first five.
• Schedule check-ins. Creating a schedule with your accountability partner can go a long way in helping you figure out what's working and what isn't.
• Reward progress. Celebrate milestones with non-food rewards, like a new workout outfit, a fun outing, or a relaxing bath.
• Be flexible. Life happens. If you miss a day or gain a pound, it doesn't mean that hope is lost. Adjust your plan and keep moving forward, one day at a time.

Accountability isn't about being perfect — it's about being consistent. A good plan helps you stay focused without feeling overwhelmed or burned out.

Overcoming common challenges in maintaining accountability

Even with the best intentions, there will be tough days. The key is to plan for them so they don't throw you off course.

Here are some common challenges and how to overcome them:

• Loss of motivation: When you hit a plateau or feel tired, remind yourself why you started. Look at your progress photos or reread your journal to see the changes that you've made.
• Busy schedule: Plan meals and workouts like appointments. If time is tight, even 15–20 minutes of movement can make a difference.
• Negative self-talk: Watch how you talk to yourself. Replace "I messed up" with "I'm learning." Encourage yourself the way you'd encourage a friend.
• Steer yourself away from negative influences: If your social circle isn't supportive, seek support elsewhere, through online groups, apps, or professionals.
• Stop comparing yourself to others: Focus on your own journey. Everyone loses weight at a different pace.

Remember, setbacks are normal, and what matters most is how you respond. Learn from them, adjust your strategy, and keep moving forward.

Using Evidation to support your weight loss journey

If you want a fun, simple way to stay accountable, Evidation can help. When you download the app, Evidation will prompt you to share the healthy behaviors you're already tracking, and will offer you personalized, content-based insights that help you move toward your weight loss goals. Click here to learn more and download the Evidation app today.

Small intestinal bacterial overgrowth — commonly referred to as SIBO — is a condition that can significantly impact your quality of life, causing bloating, abdominal discomfort, gas, and irregular bowel movements. Fortunately, there are natural and herbal remedies that you can use at home to help manage your symptoms and promote healing. Here, we'll explore what SIBO is, which herbs and supplements may help, the role of intermittent fasting in SIBO healing, and when it's time to talk to a doctor about your symptoms.

What is SIBO?

SIBO occurs when bacteria that normally live in the large intestine start to grow in the small intestine, where they don't belong. This overgrowth interferes with digestion and nutrient absorption, and can cause symptoms like:

• Abdominal bloating and pain
• Excessive gas
• Diarrhea and/or constipation
• Fatigue
• Nutrient deficiencies

SIBO can develop due to several factors, including low stomach acid, slow gut motility, prior abdominal surgery, or the chronic use of certain medications (like protein pump inhibitors, commonly prescribed to treat acid reflux). While conventional treatments often involve antibiotics like rifaximin, many people explore natural remedies either as an alternative or complementary approach.

Herbs and supplements that can help with SIBO

If you're looking for ways to naturally manage SIBO, you've got options. Several natural antimicrobial herbs and gut health supplements have shown promise in helping people living with SIBO manage their symptoms and find relief. Of course, it's important to always talk with your doctor before introducing new supplements into your routine.

Berberine

Berberine is found in plants like goldenseal and Oregon grape, and can be taken in capsule form. Berberine has antimicrobial properties that can target the bacteria contributing to SIBO. It may also help with blood sugar and gut inflammation.

Oregano oil

Praised for its strong antibacterial and antifungal effects, oregano oil is used frequently in SIBO protocols. If you and your doctor decide that oregano oil is a good fit for you, it's important to take it in capsule form to ensure that it doesn't irritate your stomach.

Neem

Also known as margosa, extract from the leaves of the neem tree offer antimicrobial properties that can help to reduce the amount of harmful bacteria in the gut. It's important that you don't take neem if you're pregnant or may become pregnant, as it can prevent pregnancy or cause a miscarriage.

Garlic extract

Also known as allicin, garlic extract is especially helpful for people living with methane-dominant SIBO. Be sure to pay close attention to how well you tolerate garlic extract. While it can work wonders for some people with SIBO, it can exacerbate symptoms for others.

Probiotics

Previous SIBO protocols recommended that probiotics be avoided, but new research shows that some probiotic strains — specifically Saccharomyces boulardii and Lactobacillus plantarum — may help balance the gut and provide symptom relief.

Digestive enzymes and HCl

Low stomach acid and poor digestion can contribute to SIBO. Betaine HCl and digestive enzyme supplements can support the breakdown of food and can reduce fermentation in the small intestine.

The power of fasting

Fasting can give the digestive system a break, which can support the "migrating motor complex," or MMC. This natural process helps to sweep bacteria out of the small intestine. Disruption of this process is a common cause of SIBO.

Intermittent fasting

Also known as IF, intermittent fasting provides symptom relief to many people with SIBO. Intermittent fasting involves eating all of your meals within a certain timeframe (for example, within an 8 to 10-hour period each day). Practicing IF can give the MMC enough time to clear the small intestine between fasting periods. It can take some time to figure out what type of intermittent fasting window is the right fit for your needs.

Meal spacing

If you are unable to practice IF, providing your digestive system with a few hours of rest between meals can help to reduce SIBO symptoms. Going four to five hours without eating between meals (without snacking in between) can also support proper MMC function. You may also find that meal spacing can be a good stepping stone in helping you work your way toward intermittent fasting, allowing your body and mind to get used to going several hours without eating.

When to see a doctor

Natural remedies may help to provide some symptom relief, but they're not always enough. Sometimes, it's important to reach out to your doctor for additional help with SIBO symptoms.

Reach out to your doctor if you notice:

• Symptoms that are severe or aren't getting better with natural remedies
• Unintentional weight loss
• Signs of malnutrition or dehydration
• Symptoms of other digestive health conditions, like IBS, Crohn's disease, or Celiac disease

Your healthcare provider can perform a simple breath test to confirm SIBO. They'll also work with you to evaluate your overall health and develop a treatment plan that can combine natural and medical approaches to support your long-term healing.

If you're having trouble making adjustments to your diet to support SIBO healing, your doctor may recommend that you work with a registered dietitian (RD). They'll be able to talk with you about your eating habits, helping you make the behavioral changes required to support gut health. Your RD may work with you to get out of the habit of snacking between meals, which can lead to increased SIBO symptoms for some.

Using Evidation's tools to support SIBO healing

Understanding what foods and supplements alleviate and exacerbate your symptoms is key to treating SIBO and other digestive issues naturally. Evidation can help. When you download our free app, you'll be prompted to share the health information that you're already tracking (for example, information from your nutrition tracker). We'll use the information that you provide to find patterns and trends. From there, you'll receive personalized, content-based insights that you can use to take the steps necessary to drive your health forward. Click here to learn more about Evidation and get started on your journey today.

Most of us have experienced a headache at some point. Whether it's a dull ache after a long, stressful day or a throbbing pain from staring at a screen for too long, headaches are common. If you have a headache that feels more intense than normal, lasts longer, and comes with other symptoms like nausea or light sensitivity, it might be something more than a typical headache — it could be a migraine. While both headaches and migraines involve head pain, they're not the same thing. Here, we'll explore the differences between headaches and migraines to help you understand your symptoms, find relief, and make informed decisions about your health.

What's the difference between migraines and headaches?

At a glance, a headache might just seem like a migraine's milder cousin, but the two actually come from very different mechanisms within the brain. A headache is a general term. It refers to pain in the head, neck, or scalp area. Headaches can be mild to severe, and can last anywhere from a few minutes to a few hours. Headaches can be triggered by stress, dehydration, muscle tension, sinus pressure, or lack of sleep. Often, people with headaches are able to find relief with over-the-counter pain relievers.

Migraines, on the other hand, are an often-chronic neurological condition. They don't just involve head pain — they also include symptoms like nausea, vomiting, light and sound sensitivity, and visual disturbances called auras. Migraines are usually more intense and longer-lasting than standard headaches, and can seriously interfere with daily functioning. Often, migraine pain requires more than a quick fix solution. People who experience migraines may need prescription medication, lifestyle changes, or long-term strategies to find relief.

Common headache types and their characteristics

Not all headaches feel the same, and they don't all have the same cause. These are some of the most common types of headaches:

• Tension headaches: These are the most common type of headache and feel like a dull, aching pressure on both sides of the head or around the forehead. They can last from 30 minutes to several hours and are often triggered by stress, anxiety, or muscle tension. People who have tension headaches can also experience tightness in the neck and shoulders.
• Cluster headaches: These are less common than tension headaches, but still incredibly painful. They occur in cyclical patterns or clusters, often striking around the same time each day for weeks or even months. The pain associated with cluster headaches is sharp and stabbing, and is often felt around one eye. The pain may be accompanied by redness, tearing, or nasal congestion on the affected side.
• Sinus headaches: Caused by inflammation in the sinus cavities, these headaches often occur with a sinus infection. They bring pressure and pain in the forehead, cheeks, and around the nose. You might also notice a feeling of fullness in your face, as well as congestion and/or a fever.
• Exertion headaches: These types of headaches occur after intense physical activity, like running or working out. While exertion headaches can be intense, they're typically short-lived.
• Caffeine-related headaches: Consuming too much caffeine or suddenly cutting caffeine out altogether can lead to headaches. Caffeine headaches are typically dull and throbbing, and may show up behind the eyes or at the temples.

Recognizing migraine symptoms and phases

Migraines are more than just headaches. They come in phases, and affect many systems in the body.

Migraine phases typically include:

• Prodrome stage: This can start a day or two before the migraine hits. You might feel unusually tired, irritable, or crave certain foods. You may also notice neck stiffness, frequent yawning, or difficulty concentrating.
• Aura stage: More than 25% of migraine sufferers experience a condition called aura. This can include visual disturbances like flashing lights, zigzag lines, blind spots, or seeing shimmering shapes. Others might feel tingling in the hands or face, hear strange sounds, or have trouble speaking.
• Attack: This is the headache phase, and can last from a few hours to several days. The pain is often on one side of the head and may pulse or throb. You might also experience nausea, vomiting, sensitivity to light, sound, and even smells. Movement tends to make the pain worse, and lying down in a dark, quiet room may be the only relief.
• Postdrome: As the migraine pain fades, many people go through a recovery phase which may include fatigue, confusion, moodiness, dizziness, or generally feeling unwell. It can take a day or more to get back to normal.

What makes someone prone to migraines

Migraines often run in families, suggesting a strong genetic component — if your parent or sibling has migraines, your risk is higher. But it's not just about genes — environmental and lifestyle factors also play a big role.

Common migraine triggers include:

• Hormonal changes: Many people experience hormones related to hormonal changes, such as those experienced during the menstrual cycle, pregnancy, or menopause.
• Diet: Certain foods and drinks, like aged cheese, processed meats, red wine, or artificial sweeteners, can set off a migraine.
• Sleep: Too much or too little sleep, an irregular sleep schedule, or poor sleep quality may trigger migraines for some people.
• Stress: Emotional stress (or even the let-down period following high levels of stress) can be a major migraine trigger.
• Sensory overload: Bright lights, loud sounds, and strong smells can all set off migraines.
• Weather changes: Barometric pressure changes before a storm, heat waves, and even high humidity can all influence migraine activity.

Migraine tips

If you're dealing with migraines, there's no single fix — but small changes can make a big difference.

Try these strategies to help manage migraines:

• Keep a migraine diary. Tracking when your migraines occur, what you ate, how you slept, and how stressed you felt can help identify patterns and triggers.
• Stick to a routine. Aim for consistency in sleep, meals, hydration, and physical activity.
• Manage stress. Try yoga, meditation, breathing exercises, or simple walks outside. Even five minutes of mindful breathing can lower stress hormones.
• Be mindful of your diet. Watch out for common food triggers like MSG, nitrates, caffeine, and alcohol. If you suspect a food is setting you off, try an elimination diet (talk to your doctor first).
• Work with a healthcare provider. There are prescription medications that can help. Anti-seizure drugs, Botox, triptane, and CGRP inhibitors may all help your symptoms.
• Avoid over-medicating. Using over-the-counter pain relievers too often can actually cause rebound headaches. If you're taking them more than two or three times a week, it's time to talk to your provider about other options.

Using Evidation's MigraineSmart tool to understand your migraine patterns

Tracking your migraines used to mean jotting down notes in a journal or trying to remember patterns from memory — but that's not always reliable or convenient. That's where Evidation's MigraineSmart tool can help. MigraineSmart lets you log symptoms, track triggers, and record how well treatment works — all in one place. It also utilizes the other information you provide to Evidation (like information about your activity, sleep, hydration, and nutrition) to find patterns that can help lessen migraine attacks and symptoms. Click here to learn more and get started with Evidation and MigraineSmart today.

Fermented foods have been around for centuries, but recently they’ve become popular again—and for good reason. These foods don’t just taste great; they can also improve digestion and boost your overall health. If you're trying to eat less sugar but still want to enjoy the benefits of fermented foods, you're in luck. There are many delicious options that are low in sugar and high in gut-friendly goodness.

In this article, we’ll explain how fermented foods help your gut, explore whether you can ferment food without sugar, share a helpful fermented foods list, give you some easy meal ideas, and show how Evidation can support your gut health goals.

The impact of fermented foods on gut health

Your gut is home to trillions of tiny organisms—mainly bacteria—that help digest food, produce vitamins, and protect against harmful germs. This community of organisms is called your gut microbiome, and keeping it balanced is key to feeling good.

Fermented foods are rich in probiotics, which are helpful bacteria that support a healthy gut.

When you eat fermented foods, you add more of these good bacteria to your digestive system, which can:

• Improve digestion
• Reduce bloating and gas
• Support your immune system
• Help your body absorb nutrients better
• Improve mood and brain health

Scientists have linked gut health to everything from weight control to mental health, so adding fermented foods to your diet is a smart move. The best part: You don’t need sugary yogurt or drinks to get the benefits. There are plenty of low-sugar fermented foods that can do the job just as well—or even better.

Can you ferment food without sugar?

Yes, you can absolutely ferment foods without adding sugar. Many people think that sugar is required for fermentation, but that’s not always the case.

Fermentation happens when natural bacteria or yeast eat up the carbohydrates (like sugars and starches) in a food. This process creates acids, gases, and sometimes alcohol. While some recipes (like kombucha) need sugar to feed the bacteria, many others don’t need added sugar at all.

Examples of no-sugar fermentation include:

• Sauerkraut (made from just cabbage and salt)
• Kimchi (vegetables, garlic, chili, and salt)
• Pickles (cucumbers fermented in salty water, not vinegar)
• Plain yogurt (milk and live cultures—no added sugar)
• Kefir (use unsweetened versions for less sugar)

In fact, sugar can sometimes feed the wrong kinds of bacteria in your gut. That’s why choosing low-sugar fermented foods is often better for long-term gut health.

Fermented foods list

Ready to stock your fridge with gut-friendly options? Here’s a list of low-sugar fermented foods that are easy to find (or make) and taste great:

Sauerkraut

Fermented cabbage that’s tangy, crunchy, and full of probiotics. Look for refrigerated brands with no added sugar or preservatives.

Kimchi

A spicy Korean dish made from cabbage, radish, garlic, and chili. It has a bold flavor and is great in rice bowls or on sandwiches.

Plain yogurt

Choose versions labeled “live and active cultures.” Skip flavored or fruit yogurts—those often contain added sugars.

Greek yogurt

Thicker and higher in protein than regular yogurt. Again, go for plain to keep sugar low.

Kefir

A drinkable fermented milk, sort of like a yogurt smoothie. Unsweetened kefir is rich in probiotics.

Pickles (fermented, not vinegar-brined)

Look for pickles made with salt and water (called “lacto-fermented”) instead of vinegar. They’re usually found in the refrigerated section.

Miso

A fermented soybean paste used in soups, marinades, and sauces. It adds a salty, umami flavor.

Tempeh

Another soybean-based product, but it’s firm and nutty-tasting. Tempeh can be sliced and grilled like meat.

Natto

A traditional Japanese food made from fermented soybeans. It has a strong flavor and sticky texture, but it’s incredibly good for gut health.

Apple cider vinegar (with the “mother”)

Raw apple cider vinegar contains beneficial bacteria. Add a splash to salad dressings or water, but don’t overdo it.

Fermented food recipes and meals to try

Wondering how to include these foods in your daily meals? It’s easier than you might think.

Here are some simple ideas that use low-sugar fermented foods:

Breakfast

• Greek yogurt parfait with chopped nuts, chia seeds, and berries (instead of sugary granola)
• Smoothie with plain kefir, spinach, banana, and cinnamon
• Miso soup with tofu as a warm, savory start to the day

Lunch

• Grilled tempeh wrap with lettuce, tomato, and avocado
• Salad topped with sauerkraut for a tangy crunch
• Vegetable soup with a spoonful of miso stirred in at the end (don’t boil it—it can kill the gut-healthy probiotics)

Dinner

• Stir-fried kimchi and rice with a fried egg on top
• Tempeh tacos with cabbage slaw and lime
• Roasted vegetables with a miso glaze

Snacks

• A handful of fermented pickles
• Plain yogurt with cinnamon and pumpkin seeds
• Natto over warm rice with green onions and soy sauce

Try to enjoy at least one fermented food every day to support your gut. If you’re new to them, start slow—some people need time to get used to the flavors and effects on digestion.

How Evidation can help support gut health

Taking care of your gut goes beyond what’s on your plate. Whether you're trying to detox or simply clean up your diet, understanding how behaviors and choices affect your health can be a step in the right direction. Your sleep, stress levels, exercise, and habits all play a role, and that's where Evidation can help. Here's how it works: when you download the free app, you'll be prompted to share the health info you're already tracking. From there, the app will work to find patterns and connections, offering you personalized, content-based insights that can take your health to the next level. Click here to learn more and get started with Evidation today.

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