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Digestive health issues can be tough to talk about, but doing so can be life-saving. From problems in the bathroom to unexplained weight loss, the symptoms of digestive issues can vary. Eating foods to support a healthy digestive system isn't just important for your gut health—it's also important to keep all the systems in your body functioning properly. When your body is digesting food correctly, you're getting the nutrients that you need, providing you with fuel to propel your life forward. Here, we'll explore common digestive issues and foods you can eat to help your digestive system thrive.

Gastroesophageal reflux disease (GERD)

Gastroesophageal reflux disease is a severe and chronic form of acid reflux. Usually, a circular band of tissue at the bottom of the esophagus relaxes to allow liquid and food to enter the digestive system. After the food or liquid has entered the stomach, the band of tissue closes again. In people who have GERD, the band does not close properly, allowing stomach acid to move into the esophagus.

While GERD can cause heartburn, it can also cause other symptoms, including:

• Regurgitation of food or stomach acid
• Chronic cough
• Chronic sore throat
• Difficulty swallowing

If you need to take antacids more than twice a week, or you're experiencing severe symptoms, it's important that you reach out to your healthcare provider. Left untreated, GERD can lead to serious health complications, including esophageal cancer.

Foods to eat to help your body heal from GERD include:

• Lean proteins, like chicken, turkey, and fish
• Whole grains, like oatmeal and brown rice
• Low-acid vegetables, like broccoli, leafy greens, sweet potatoes, and green beans
• Low-acid fruits, like bananas, melons, and pears

Crohn's disease

Crohn's disease is a type of inflammatory bowel disease, or IBD, that can cause chronic inflammation throughout the digestive tract. Symptoms may come and go depending on stress levels, diet, and other factors.

Common symptoms of Crohn's disease include:

• Diarrhea
• Abdominal pain
• Rectal bleeding
• Weight loss

If you're experiencing ongoing diarrhea, stomach pain, or unexplained weight loss that doesn't resolve on its own, it's important to see your healthcare provider.

Thankfully, paying careful attention to your diet can help you manage your Crohn's symptoms, and in time, help you achieve remission.

Foods that can be helpful in managing Chron's symptoms during flare-ups include:

• Broths and soups
• Fruits without skin or seeds
• Lean proteins
• Low-fiber grains like plain pasta
• Well-cooked vegetables like carrots or zucchini

Celiac disease

Celiac disease is a condition in which the body's immune system has a serious reaction to gluten. While there isn't currently a cure for celiac disease, following a careful gluten-free diet can help you avoid symptoms.

Common symptoms of celiac disease include:

• Diarrhea
• Constipation
• Nausea
• Vomiting
• Abdominal pain
• Bloating
• Gas

Many people who have celiac disease also experience symptoms that aren't related to digestion, including headaches, fatigue, skin rashes, nervous system issues (like tingling in the hands and feet), mouth ulcers, anemia, and joint pain. If you have diarrhea or other digestive issues that continue for two weeks or more, it's important to talk with your healthcare provider about next steps.

If you have celiac disease, it's important that you eat a well-balanced, gluten-free diet. Foods that offer high nutrient density while still allowing you to avoid gluten include:

• All fruits and vegetables, including potatoes
• Meat, poultry, and fish (cannot be breaded)
• Rice and rice noodles
• Beans, legumes, and nuts
• Most dairy, including butter, cheese, and milk

While you'll likely notice many gluten-free processed foods in the health food aisle of the grocery store, it's a good idea to choose whole, natural, unprocessed foods as often as possible.

Irritable bowel syndrome (IBS)

IBS is a common digestive condition that affects the large intestine and can cause regular gastrointestinal discomfort. There are many potential causes of IBS, including food moving through your digestive system too quickly or too slowly, stress, genetics, and oversensitive nerves in the gut.

Symptoms of IBS commonly include:

• Abdominal pain
• Bloating
• Excessive gas
• Heartburn
• Lack of energy
• Changes in bowel habits (including constipation and/or diarrhea)

Lifestyle changes can help to alleviate the symptoms of IBS. If you notice a change in your bowel habits, or notice that your IBS symptoms are becoming worse, it's important to reach out to your healthcare provider.

Foods that can help to alleviate IBS symptoms include:

• Fruit, including strawberries, bananas, and blueberries
• Nuts and seeds (in small amounts—try to stick to 10–15 pieces)
• Lean protein, like beef, pork, chicken, fish, and eggs
• Vegetables, including bean sprouts, bok choy, carrots, chives, and cucumbers

Peptic ulcers

Peptic ulcers are small, open sores that develop in the stomach lining, and can be caused by long-term use of NSAIDs (like aspirin or ibuprofen) or by a long-term H. pylori bacterial infection.

Symptoms of peptic ulcers can include:

• Burning stomach pain (similar to the pain of heartburn)
• Nausea
• Weight loss due to loss of appetite

If you're showing signs of an ulcer, it's important to reach out to your healthcare provider for evaluation. Without treatment, peptic ulcers can create severe health issues. If you're experiencing severe abdominal pain, are vomiting a substance that looks like coffee grounds, or are experiencing black, tarry stools, it's possible that you're bleeding internally, and it's vital to seek emergency care right away.

Foods that can help provide comfort when you're experiencing a peptic ulcer include:

• Skinless poultry
• Fruits (you may need to avoid citrus fruits depending on how they affect your ulcers)
• Vegetables (avoid spicy peppers and tomatoes)
• Mild herbs and spices like turmeric, cinnamon, and ginger

Monitoring your digestive health with Evidation

When you choose to share health data with our team, we'll use it in tandem with your answers to our survey questions to develop insights about your health. We'll also give you the opportunity to participate in research studies that can help move medicine forward—allowing you to potentially contribute to health discoveries that can help you and others living with similar digestive conditions.

At Evidation, we're here to help you make the most of every day

When you feel healthy, it's easier to enjoy your day-to-day life, and at Evidation, our team is here to help! With your permission, our app uses the health data you're already tracking to offer personalized, content-based insights that can help you make decisions that move your health forward. We're excited to support you and help you start feeling your best, one healthy decision at a time. Click here to learn more about what we do and get started with our free app today.

Getting a good night's sleep sounds simple, but for many of us, it's anything but. If you're struggling with falling asleep or staying asleep, it's likely that you've started to look into some supplements that can help you get the rest you need to feel refreshed and ready to go in the morning.

Magnesium and melatonin are both commonly recommended for healthy sleep support. Whether your doctor has recommended that you look into supplementation to help with your sleep or you've done some research and are curious about adding supplements to your nighttime routine, we're here to help. In this article, we'll explore how certain supplements can support healthy sleep, the differences between magnesium vs melatonin for sleep, and how we can help you get insights from your sleep data that lead to a better night's rest.

Magnesium for sleep

Involved in more than 300 biochemical processes in the body, magnesium is a vital mineral that supports the body's energy production, muscle relaxation, and nerve function. There are many food-based sources of magnesium (including avocados, almonds, and bananas), but many of us struggle to get the amount of magnesium we need to fully support our nervous system. Magnesium supplementation can help.

Magnesium is vitally important for sleep, as it works to regulate certain neurotransmitters in the brain, including GABA (gamma-aminobutyric acid). GABA helps to calm the mind and body, reducing stress while promoting relaxation. Many people find that supplementing with magnesium makes it easier to fall and stay asleep.

While magnesium is a good fit for many people who struggle with falling and staying asleep, it can be especially helpful for people who are experiencing a magnesium deficiency. Symptoms of a magnesium deficiency can include fatigue during daytime hours, difficulty falling asleep, difficulty staying asleep, muscle cramps, and restless legs.

Magnesium supplements come in several forms, including tablets and powders that can be mixed into hot or cold liquids. Magnesium glycinate and magnesium citrate are typically recommended, as these forms of magnesium are especially known for their calming effects. It's recommended that men get 400-420 mg of magnesium per day, while it's recommended that women get 310-360 mg per day.

Melatonin for sleep

Naturally produced by the body, melatonin is a hormone that's produced by the brain's pineal gland in response to darkness. Melatonin helps to regulate the body's circadian rhythm (sleep-wake cycle) by letting the body know when it's time to sleep. Exposure to artificial light can disrupt the body's natural melatonin production, as can irregular sleep schedules.

When the body's natural melatonin production is disrupted, supplementation can help to restore healthy sleep cycles. Melatonin supplementation can help you adjust to a new time zone, fall asleep when living or spending time in an area with unusual amounts of daylight, or to manage sleep when working shifts on an atypical schedule. People who experience delayed sleep phase syndrome may also benefit from melatonin supplementation.

It can take some time to find the right melatonin dosage to help you fall and stay asleep without leaving you feeling groggy the next day. It's recommended to take 1 to 5 mg about half an hour before bed. Melatonin is available in gummy, tincture, capsule, and pill form.

Can you use magnesium and melatonin together?

Most people can use magnesium and melatonin together to maximize the likelihood of getting a good night's sleep. The two supplements have a complementary effect. As magnesium works to reduce the body's stress levels while calming the mind, melatonin signals to both the brain and the body that it's time to rest.

Be sure to follow the recommended dosages for each supplement, as taking too much melatonin can cause drowsiness, and taking too much magnesium can cause digestive issues. While it's usually fine to take both supplements in the same evening, you'll want to take magnesium an hour or two before you're ready to go to bed, followed by melatonin about 30 minutes before you'd like to fall asleep.

Which supplement should you use for better sleep?

Deciding between melatonin and magnesium depends heavily on your personal needs.

If you're struggling to sleep due to stress or anxiety, or if you're looking for a natural way to promote relaxation and improve sleep quality, magnesium is the way to go. If you're experiencing painful cramps after exercise, or you're dealing with restless legs, magnesium is also a good choice, as it helps to calm the nervous system and help your body relax.

Melatonin is better used for short-term sleep problems, such as adjusting to a new schedule or time zone, or for helping with occasional sleeplessness. While melatonin is not considered addictive, it has been shown to reduce the amount of time that it takes you to fall asleep. If you get used to taking melatonin at night, the extended time that it takes you to fall asleep can make it harder to rest.

smart sleep tips

Whether you choose to use supplements to support your sleep or not, implementing pre-sleep practices to calm your body and mind can help you improve the quality of your shut-eye.

Try these smart sleep tips:

• Create a routine. Taking time for your body and mind to wind down can make it easier for you to fall and stay asleep. Whether you choose to take a bath or a shower, spend some time reading a book, meditate, or spritz lavender oil on your pillow, create a routine that you can stick to.
• Just say no to screens before bed. An hour or two before you go to bed, it's important to stop looking at screens (including TVs, computers, and cell phones). By eliminating blue light in the late evening hours, you're signaling to your brain that it's time to prepare for sleep.
• Create a calming environment. Keep your bedroom free and clear of clutter (including laundry, work, etc.). Keep your room slightly cool and as quiet and dark as possible. If you live in an area where noise is inevitable, you might find it helpful to play a white noise machine.
• Keep a schedule. Try to go to sleep at roughly the same time during the week and on the weekends, and try to keep wake up times similar as well. Doing so can help your body stick to a natural sleep and wake rhythm.

Tracking sleep debt with Evidation

At Evidation, we understand the importance of getting great sleep, and our team is constantly working to deliver the insights you need to get the best rest possible. When you choose to share your sleep data with us, we use it to calculate your sleep debt score. Just like monetary debt, sleep debt adds up over time. By understanding your sleep debt, you can gain insight into how your nightly rest affects your well-being and use this information to make informed decisions that benefit your overall health.

Understanding your sleep regularity index

We also calculate your sleep regularity index, or SRI. This score is an indication of the consistency and regularity of your sleep-wake schedule, and can help you understand how the times you go to bed and wake up can affect your overall well-being. Once we calculate your SRI, we'll provide you with actionable tips you can take to boost your sleep hygiene.

At Evidation, we're here to help you feel your best

Whether you're looking to improve your sleep, get more exercise, boost your nutrition, or otherwise optimize your health, Evidation is here to help. With your permission, we use your health data to help you understand how multiple facets of your well-being—like sleep, nutrition, exercise, mood, stress management, etc.—coexist and interact. We provide you with personalized, content-based insights that allow you to make informed decisions that support your wellness. We're excited to support you and help you become your healthiest, happiest self. Click here to learn more about what we do and download our free app today.

Traveling can open your worldview, allow you to experience other cultures, and provide the opportunity for connection with family and friends. At the same time, it can wreak havoc on your well-being—if you're not careful. A little bit of careful planning can go a long way when it comes to keeping up with healthy habits while you're traveling.

Here, we'll take a look at why healthy snacking matters when you're traveling and explore easy-to-pack snacks that support your health and taste great.

The importance of healthy snacking while traveling

Healthy snacking is key to maintaining a healthy metabolism, supporting energy levels, and maintaining weight (or weight loss, depending on your needs and goals). When traveling, it can be easy to fall into the trap of all-too-convenient high sugar, high fat snacks that are packed with empty calories. Planning ahead can make it easier to avoid the nutritional pitfalls that seem to be around every corner when you're making your way from Point A to Point B.

Healthy snacking offers many benefits, including:

• Can provide a nutritional boost if you're unable to eat full meals due to traffic, short layovers, etc.
• Can provide additional fiber and nutrients to support digestive and immune health
• Curbs appetite, decreasing the likelihood of eating beyond fullness at the next meal
• Provides a coffee-like burst of energy if several hours have passed since your last meal

Healthy snacking can be a beneficial choice every day—not just when you're traveling. That being said, healthy snacking while traveling is certainly more difficult than healthy snacking when you're at home or in the office. Let's explore some simple healthy travel snack options.

Portable fruit and vegetable options

Loading up on fruits and vegetables before you hit the highway or the airport is a convenient, simple way to get the nutrients that you need.

Try these simple options for getting more produce into your day when you're traveling:

• Apples
• Bananas
• Grapes
• Oranges
• Berries
• Citrus fruits
• Carrot sticks
• Celery sticks
• Cucumber slices
• Snap peas
• Cherry tomatoes

An important note: it's a good idea to stay away from dried fruit while you're traveling. While it's delicious, it's super-high in sugar, and can leave you in the middle of an energy crash soon after the initial boost of energy wears off.

Protein-packed snacks for sustained energy

Protein-heavy snacks are a fantastic way to keep your energy up while you're traveling. That being said, most of us aren't interested in packing a day's worth of room-temperature chicken or turkey in our carry-ons.

Try these high-protein options to help you feel great as you move toward your destination:

• Nuts with healthy fats like almonds, walnuts, and pistachios
• Single-serving almond or peanut butter packets (pair with fruits for a fulfilling snack)
• Protein bars with 10-20g of protein
• Single-serving cottage cheese cups

Whole grain and fiber-rich snacks

Enjoying balanced nutrition while you're traveling can help to ensure that your body's systems—including your digestive system—are functioning normally. Whole grain and fiber-rich snacks can help to keep you feeling your best despite travel fatigue.

Try these options to keep your fiber and whole grain intake up while you're traveling:

• Whole grain crackers (look for options made with oats, quinoa, or brown rice)
• Popcorn
• Oatmeal bars
• Whole grain, high-fiber wraps/tortillas
• Fiber-rich muffins (look for recipes that require flaxseed, oats, or whole wheat flour)
• Roasted chickpeas
• Whole grain rice cakes topped with hummus

Hydration tips and healthy drink options

Dehydration can affect your mood and mental health, energy levels, and even your immune system function. Staying well-hydrated while traveling is key to feeling your best. Dry air, changes in climate, and changes in sleep schedules can all contribute to dehydration.

Try these tips to stay hydrated while traveling:

• Keep a water bottle with you and take advantage of water bottle refill stations at airports and rest stops.
• Drink at least 8 ounces of water for every hour that you're flying.
• Stay away from alcohol and caffeine, as both can contribute to dehydration.
• Enjoy hydrating snacks like watermelon, celery, cucumber, strawberries, and cantaloupe can help with hydration.

At Evidation, we're here to support your health no matter where you go

From sleep patterns to nutrition habits to stress levels, travel can take a toll on your body, and having support in place before you hit the road (or the sky) can help you feel your best from one destination to the next. Using wearable health tracking devices or inputting your health data into apps can help you keep unhealthy habits in check, even when you're rushing from one terminal to the next.

Consistent tracking of health data can show patterns and trends that might be hard to put together on your own. At Evidation, we take it a step further. Once you start tracking your health data, the Evidation team can put your hard work to good use. We aggregate the data you choose to share from multiple apps, allowing us to provide you with personalized, content-based insights that can propel your health forward.

At Evidation, we're here to help you live your happiest, healthiest life, no matter where your travels take you. Whether you're just getting started on your healthy lifestyle journey or you've been dedicated to feeling your best for decades, we're here to help you take your wellness to the next level. Click here to learn more about how Evidation works and download our app today.

When you're traveling, you want to feel your best. Jet lag can make it difficult to feel rested and alert, but thankfully, there are steps you can take to feel better, even when you're jet-setting from one destination to another throughout the holiday season. Here, we'll go over some practical tips you can use to help adjust your sleep schedule and minimize the effects of jet lag.

Understanding jet lag and its symptoms

Jet lag happens when you travel to a different time zone, and your body's natural sleep-and-wake rhythms are disrupted. Normally, your body's natural clock helps you feel awake during the day and sleepy at night. When you travel across one or more time zones, your body's internal clock doesn't match the new time, causing sleep disruptions known as jet lag. While jumps across several time zones can cause more pronounced jet leg, even a shift of an hour or two can cause difficulties falling asleep and waking up.

The symptoms of jet lag can differ from person to person, and may include:

• Fatigue
• Dizziness
• General sense of malaise (not feeling well, or not feeling like yourself)
• Insomnia
• Trouble falling asleep
• Trouble concentrating
• Irritability
• Loss of appetite

Typically, the symptoms of jet lag resolve on their own a few days after you've settled into your new time zone. You may find that these symptoms return once you head back to your original time zone.

Let's take a look at some simple steps you can take to reduce the effects of jet lag so you can fully enjoy your travels.

Tips for preparing your body before travel

You don't have to wait until you're at your destination to begin the process of fighting jet lag. Planning ahead can help your body adjust to your new time zone more easily.

Try these pre-travel tips to reduce the intensity of jet lag:

• Gradually change your sleep schedule. A few days before you travel to a new time zone, try adjusting your sleep schedule toward the time zone of your new destination. For example, if you're traveling west (like from the East Coast to the West Coast of the United States), go to bed and wake up an hour later. This can help your body begin the process of adjusting your sleep schedule.
• Get plenty of rest. No matter how much you prepare for a trip, you're likely to have some fatigue as your body adjusts to a new schedule. Make sure you're well-rested before your trip, as being tired can increase otherwise manageable levels of fatigue.
• Prioritize self-care in the days leading up to your trip. Enjoying healthy food, exercising, and de-stressing with meditation or yoga can all prepare your body for a time zone adjustment.

Strategies for adjusting to a new time zone quickly

Once you're at your destination, there are several steps you can take to adjust your sleep schedule. Getting plenty of sunlight can help to reset your body's internal clock, as natural light (and the lack thereof) can signal to your body when it's time to wake up and when it's time to rest.

Using stress management techniques can also help you adjust to your new time zone. If you're feeling stress about your energy levels as you adjust to a new time zone, yoga, breathwork, meditation, and other natural stress management techniques can help you stay connected to your body through the adjustment process.

Eating well is key when it comes to adjusting to a new routine. Try to stay away from heavy foods that leave you feeling ready for a nap, and stick to lighter, more nutrient-dense options to provide your body with natural, easily accessible energy.

Dehydration can make jet lag symptoms even worse, so it's smart to drink plenty of water before, during, and after your trip. While it can be tempting to use caffeine to wake up, try to stick to non-caffeinated beverages, as caffeine's dehydrating properties can make it harder for your body to adjust.

Sleep aids and natural remedies to reduce jet lag

If you're struggling to sleep due to jet lag, you may want to consider using natural sleep aids and other natural remedies to help you through the adjustment process.

If the stress of the holidays on top of the stress of jet lag is making it hard for you to rest, natural stress support remedies can help (especially if you're dealing with tough emotions as you travel). Try these herbal remedies to soothe stress and anxiety levels, as well as a melatonin supplement to help you drift off to sleep.

Using technology to your advantage

Understanding your sleep quality, stress levels, hydration, and nutrition can all help you make the decisions necessary to support your health as you travel. At Evidation, we use the health data that you choose to share with us to provide you with content-based, personalized insights to drive your health decisions.

At Evidation, we're here to help you feel your best, no matter where you're headed

Whether you're traveling or staying put this holiday season, the Evidation team is here to help you get the rest you need to feel your best. If you're ready to put your health data to good use, we're ready to support you! Click here to learn more about how the Evidation app works and download today.

From the twinkle of holiday lights reflecting off of freshly fallen snow to the smell of just-baked favorite treats, the holiday season is full of opportunities to spend time with friends and family—and to indulge in delicious snacks and meals that only come around once a year. Here, we'll explore how you can stay on track with your health goals while also fully enjoying the indulgences of the holiday season.

Mindful eating tips for holiday meals

There's no need to skip out on holiday meals while you're working on your health—and there's no need to wait for a fresh January start to keep working toward your goals. If you know that you'd like to be a happier, healthier version of yourself, you can start right now (really!), even in the midst of the holiday season.

Try following these tips to fully enjoy holiday meals while still eating in a way that allows you to feel your best:

• Set intentions before holiday meals and gatherings. Before you start eating at a holiday meal, take a moment to check in with yourself, and consider what you want to get out of the experience. Perhaps you're looking forward to enjoying a favorite dessert, you can't wait to reconnect with a family member, or you simply want to soak up the cheer of the holiday season. When you set an intention and stay connected, you're more likely to feel satisfied by what you're eating.
• Use your senses to practice mindful eating. When you're eating foods that you love, take your time to fully engage your senses. Before you eat, notice the colors and textures of the food. As you eat, notice the taste and temperature of the food. Practicing mindful eating can help you to slow down and enjoy each bite throughout the holidays.
• Take your time and enjoy socializing while eating. Taking time to connect with others at parties and family gatherings can help you to naturally slow down your eating process, which can help to pace your digestion and give your brain time to recognize that you feel satisfied.
• Focus on food quality—not quantity. Indulging during the holidays is part of the fun, and there's no reason to skip out on your mom's famous pumpkin pie or your sister's fantastic cranberry sauce. When you're enjoying foods that might not be a part of your standard nutrition plan, choose the foods you really love, and savor every bite.
• Consider a sober holiday. While it can be tempting to enjoy a cocktail or two during the holidays, doing so can drive up your caloric intake without increasing satiety levels, decrease the quality of your sleep, and have a negative effect on your immune system. If you do choose to drink, be sure to stay hydrated and limit your intake.
• Remember, flexibility is key. For many of us, weight fluctuations are a normal part of the holiday season. Mindful enjoyment of holiday food isn't about restriction, rather, it's about enjoying food in a balanced, nonjudgmental way.

Strategies for staying active despite a busy schedule

Schedules can get hectic during the holiday season, and staying on top of your self-care routine helps support your physical and mental well-being. You may need to be strategic and creative with your time, but there are plenty of ways you can include meaningful movement in your day during the holidays.

Try these tips to maximize your physical activity during the holidays:

• Try short, intense workouts. Just 10-15 minutes of exercise can be effective. High-intensity interval training (HIIT) workouts offer quick, intense bursts of activity followed by periods of rest, and are known for offering a great caloric burn and supporting cardiovascular fitness.
• Incorporate movement into daily tasks. When you're on the phone or listening in on a virtual meeting, head outside for a stroll around the block. Take the stairs instead of the elevator when you can. When you're moving through tasks at home, put holiday music on, and take dance breaks from time to time to keep your activity levels up.
• Try active socializing. Instead of spending all of your time sitting during social gatherings, suggest a walk, quick workout, or movement-intensive games to get you and your friends or loved ones up and moving while you get to spend quality time together.

Managing stress and prioritizing self-care during the holidays

From cooking to shopping to hosting to managing traditions, the holiday season can be stressful. Prioritizing your mental health self-care is important for enjoying the season in a healthy way.

Try these strategies to manage holiday stress:

• Set boundaries. One of the most important parts of emotional wellness is learning to say no. You don't have to attend every party or accept every invitation during the holidays. If you're feeling overwhelmed, talk with family, friends, or coworkers who can help. It's ok to let others know that you need some extra support to manage holiday stress.
• Let go of perfection. There's no such thing as a perfect holiday experience, and no matter how hard you try, you won't be able to create one for yourself or anyone else. Let go of the idea that each meal, event, and gift exchange must be flawless from start to finish. Downsize your to-do list by focusing on the moments that matter most, like spending time cooking with loved ones or curling up with your pet for a holiday movie marathon.
• Prioritize physical health. You can't take care of anyone else unless you're taking care of yourself, and this adage is especially true during the holiday season. Aim for at least 7 hours of sleep per night (more if you can swing it). When you get enough rest, your body is better able to regulate stress levels. Exercising often (even if it's as simple as going for an outdoor walk with your family) can help keep stress levels under control while keeping you healthy.
• Take time for yourself. It's easy to get caught up in the rush of the holidays, and taking breaks can help to keep stress levels low. Take some time and enjoy a chapter of a new book, go for a solo outdoor walk, or take some time to enjoy creative pursuits.

Tips for enjoying treats in moderation

Holiday treats don't have to lead to winter weight gain when enjoyed mindfully and in moderation. Finding a balance that works for you is key.

In order to mindfully enjoy holiday treats, you'll want to try to fully focus on your food when you're eating. This doesn't mean you need to sit in a silent room while you're enjoying holiday food! Instead, carefully choose the foods that you take from the buffet table at parties. If you're alone, try fully focusing on your food, rather than eating with distractions like the TV or the computer.

Eating small portions can also help you enjoy treats in moderation. Remember, you can always go back for more if you don't feel satisfied with your initial portion. When you start with a smaller amount of food on your plate, you're less likely to overindulge.

When it comes to striking a balance between healthy foods and treat foods, be selective. Enjoy the treats that you really love, and maybe skip the foods you can get any time of year. Pair your treat foods with nutrient-dense foods to ensure that you're getting the vitamins and minerals you need while you enjoy the delights of the holidays. Enjoy each treat with a piece of fruit, a handful of nuts, or other healthy option that can provide your body with the fantastic taste of a treat alongside a boost of energy.

Evidation: Your key to enjoying the holidays mindfully

At Evidation, we're here to give you the content-based insights that can help you become your healthiest, happiest self. Whether you're tracking your fitness and activity levels, your sleep, your moods, or other health data, Evidation puts it to good use.

When you choose to share the health data you're already tracking with our app, we'll provide tips and tricks that allow you to continue working toward your health goals as you enjoy the foods and activities that ignite a sense of nostalgia and joy. Click here to learn more about how Evidation works and download our free app today.

Do you forget to log your migraine symptoms? 

Introducing Smart Reminders, powered by an AI system designed to detect your recent migraines. This feature not only supports you in tracking your symptoms but also invites you to play an active role in shaping the future of migraine detection. 

By responding to timely alerts and keeping your daily logs up to date, you help us learn and adapt to your unique patterns, paving the way for more personalized and accurate insights.

Regular tracking also helps you keep track of your migraines and possible triggers. You can use this to help prevent future migraines, or share the information with your medical provider to help with treatment options.

How it works

The Smart Reminders feature looks at data from your daily symptom logs, demographic information in your profile (like age and gender), and data from your connected wearable devices (such as steps, sleep, and heart rate) to determine if you might have experienced symptoms. 

This data is used to help identify patterns of a recent or on-going migraine. 

Once we detect a possible migraine, we deliver personalized alerts and follow-ups to remind you to log your symptoms. This way, you don’t have to remember to write everything down when you do have a migraine. 

We’ll share this data with you in your monthly reports (found in the My Health tab). That way you’ll have what you and your medical team need to better manage your symptoms and treatment.

Key features

• Timely Alerts: If you forget to log your symptoms on a day we detect patterns in your data consistent with a migraine, the Smart Reminders will nudge you to make sure your records stay complete and consistent for your next checkup.

• Post-Migraine Check-Ins: If you forget to log, we’ll follow up after a detected or reported migraine to track your recovery and see if you’re still experiencing symptoms.

Empowering personalized healthcare

Your participation is key to making Smart Reminders as effective as possible. By wearing your device consistently—both during the day and at night—and responding to symptom logs and alerts, you provide valuable data that helps us understand your patterns better. Over time, this collaboration leads to more personalized and accurate predictions tailored to you.

At Evidation, we’re always looking for innovative ways to empower our members. Smart Reminders is more than just a tool—it’s a partnership. Together, we’re building a smarter, more responsive way to manage migraines and support your health journey.

Migraine tracking on Evidation

MigraineSmart is a program on the Evidation app that helps members better understand and manage their migraines through better data and actionable insights. The program allows you to track your symptoms, provides tips and insights, and provides you with a report to share with your medical provider. 

Want to learn more? Download the Evidation app and join MigraineSmart today.

Stress doesn't just affect your mental and emotional well-being—it also causes physical symptoms. Many people experience jaw pain as a result of stress due to unconsciously clenching their teeth or tightening their jaw. The stress of teeth clenching and jaw tightening can contribute to or worsen a painful condition called Temporomandibular Joint Disorder, or TMJ. Symptoms of TMJ can include pain in the muscles, nerves, and joints in and around the jaw, neck, and shoulders. Here, we'll explore the connection between stress and jaw pain, as well as offer practical tips that can help you manage stress and reduce jaw pain.

What is TMJ disorder?

TMJ is the name of a group of conditions that affect the two joints that connect the lower jaw to the skull. These joints allow the jaw to move when you talk, yawn, and chew. Dysfunction or misalignment in these joints is known as TMJ.

Common symptoms of TMJ include:

• Clicking or popping sounds when opening or closing your mouth
• Difficulty chewing and/or swallowing
• Teeth grinding or clenching
• Jaw pain or tenderness
• Headaches, neck pain, earaches, and/or upper back pain

Stress and jaw pain

In stressful situations, the body often enters fight or flight mode, releasing hormones that increase heart rate and muscle tension, including jaw clenching. You may not know that you clench your jaw when you're stressed.

In some people, jaw clenching goes hand in hand with grinding the teeth (a condition known as bruxism). Many people grind their teeth and clench their jaw while sleeping. Both of these actions put additional stress on the jaw joints and muscles, which can result in TMJ symptoms.

Relaxation techniques to reduce stress-induced jaw pain

If you're experiencing jaw pain that may be related to stress, there are steps you can take to ease your TMJ symptoms. Taking steps to relieve stress and increase happiness can help you find relief.

Some stress management techniques that you can try to lower your overall stress levels include:

• Meditation: Spending a few minutes each day in guided or silent meditation can help to proactively manage stress.
• Progressive muscle relaxation: Taking a few moments throughout the day to notice where you're holding tension in your body can help you relax your muscles, lessening the likelihood that you'll clench your jaw.
• Deep breathing exercises: Try box breathing to lower stress levels quickly. Take a breath in for five seconds, hold for five seconds, exhale for five seconds, and pause for five seconds. Repeat two to three times.

Lifestyle changes to manage stress and physical tension

Making lifestyle changes can support your mental health by helping to lower your stress levels. Exercising four to five times each week for at least half an hour can help you keep stress at bay. Noticing how what you eat affects your stress levels can also be helpful (many people find that overconsumption of sugar and caffeine can increase stress).

Talking to a mental health professional can also help to lower stress levels. Reaching out to a counselor or therapist can provide you with the support you need to manage your unique life stressors. If you're not sure where to start, talk with your doctor or other healthcare professional for a referral or recommendations on counseling centers in your area.

Tips for managing jaw pain: exercises and posture

Jaw exercises and posture awareness can help to lower your stress-related jaw pain. Stretching your jaw daily can create flexibility that lowers jaw pain. Try opening and closing your mouth slowly a few times each day (it may be helpful to set a reminder on your phone). You can also try moving your jaw slowly from side to side.

Poor posture can also contribute to jaw pain. Checking your posture a few times each day, sitting in chairs that provide ergonomic support, and practicing yoga can all help to keep your posture aligned.

If you find that at-home remedies aren't providing you with TMJ relief, you may want to talk with your healthcare provider, dentist, or chiropractor about other options (like a mouthguard you can wear at night) that can help to alleviate your symptoms.

Using technology to manage and lower stress levels

It can be tough to notice when you're living with high levels of stress, especially if your stress is chronic. Using technology can help you understand when you're under stress, and can provide information that shows connections and patterns between stress and other factors.

Monitoring and tracking your nutrition, moods, sleep, hydration, and physical activity can help you see how changes in your lifestyle affect stress. Consistency is key, and watching for patterns over time can help you zero in on lifestyle factors that are causing stress in your life.

Evidation: Here to give you the insights you need to live a healthy life

We're here to support you as you work to become your happiest, healthiest self. Tracking your health data is a fantastic start to understanding your health needs. At Evidation, we take it one step further. With your permission, we use your health data to provide you with personalized, content-based insights that can inform your next steps forward. We can't wait to start supporting you! Click here to learn more about how Evidation works and download our app today.

Hangxiety—the combination of a hangover and anxiety that can occur the morning after drinking—is a common phenomenon. The effects of alcohol can wreak havoc on your nervous system, making it difficult to relax. Here, we'll explore why anxiety happens, how alcohol affects your brain chemistry, and what you can do to work your way out of a state of hangxiety.

What is hangxiety, and why does it happen?

After a night of drinking, many people experience hangxiety: the symptoms of a hangover melded with high levels of anxiety. You might feel worried about what happened the night before, especially if you drank to the point where parts of the previous night are fuzzy or blank. Sometimes, hangover anxiety can happen even if you remember the events of the night before.

The onset of hangxiety can be caused by several factors, including alcohol-related changes in brain chemistry and your body's predisposition to anxiety. The physical symptoms you may experience as a part of a hangover can also contribute to hangxiety.

The impact of alcohol on brain chemistry and mood

Alcohol causes certain chemical changes in the brain that can affect your mood and your nervous system. When you drink, alcohol affects the brain's gamma-aminobutyric acid (GABA) receptor and the neurotransmitter glutamate. Normally, the brain works to maintain homeostasis between the two, as glutamate causes excitement and GABA works to inhibit certain nerve transmissions, creating a calming effect.

Alcohol consumption causes an increase in the brain's GABA levels, causing a relaxed feeling. The brain, however, works to keep things in balance. When GABA is increased, the brain may also increase glutamate levels.

In people who drink occasionally, the increase in glutamate alone can cause hangxiety. When people drink heavily or regularly, the brain may reduce its overall number of GABA receptors in an effort to maintain homeostasis, causing intense hangxiety followed by increased daily anxiety, even when alcohol is not consumed.

In the short-term, alcohol may cause reduced feelings of anxiety and a boost in self-confidence. In most people, these effects wear off quickly and can lead to feelings of depression, anger, and anxiety, regardless of your mood when you begin drinking.

How dehydration and poor sleep contribute to hangxiety

Research shows that drinking any amount of alcohol has a negative effect on both physical and mental health.

Alcohol consumption makes many people urinate more frequently, which can contribute to dehydration. Most people also do not drink enough water to counteract the dehydrating effects of alcohol. Dehydration on its own can cause anxiety, and can certainly contribute to higher-than-normal anxiety levels after drinking.

Drinking can also affect the quality of your sleep. While it might be easier to drift off to sleep after a night of drinking, the sleep that you get is likely to be low-quality and broken. Whether you're constantly waking up to use the restroom, are experiencing a racing heart rate due to dehydration, or your sleep is disturbed by the physical symptoms of a hangover (such as digestive issues, migraine headaches, and sensitivity to light), fatigue related to poor sleep can contribute to hangxiety.

Drinking frequently can also lead to increased levels of belly fat, as heavy drinking can decrease the body's ability to burn fat. High levels of belly fat can cause sleep apnea, a condition in which breathing stops several times each night, resulting in poor sleep quality and next-day fatigue.

Tips for reducing hangover anxiety: hydration, nutrition, and rest

Waking up with hangxiety can feel overwhelming, and treating the physical symptoms of a hangover first can help you begin the process of getting your brain and body back on track. If you're experiencing a headache, taking an over-the-counter pain reliever with a large glass of water can help. You may also find that a light meal and extra rest can help.

Once you're physically feeling a bit better, it can be easier to begin to treat your anxiety symptoms. A light workout (like yoga or a walk outdoors) can also provide relief.

Preventing hangover anxiety before it starts can help reduce the number of times that you experience the condition. If you decide to drink, be sure that you're well-hydrated, have recently had a healthy meal, and are well-rested. Setting a predetermined number of drinks that you'll have before you switch to non-alcoholic beverages can help prevent negative symptoms the morning after a night out.

If you're struggling to get a handle on your drinking, it's a good idea to talk to your healthcare provider to learn more about resources in your area that can support you as you work to get sober and healthy.

Mindfulness and relaxation techniques to manage anxiety

To further lower anxiety levels, you may want to consider utilizing mindfulness techniques, including:

• Meditation: Try guided meditation to help you get centered and focused when you're experiencing anxiety.
• Grounding: Try finding five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste to help center your awareness on the present moment.
• Single-tasking: When you feel anxious, it may be tempting to try to get through many things at once. Instead, focus on single-tasking. Taking a shower in silence, watching a TV show quietly, or reading a book without distraction are all good ways to start.

Take control of your self-care habits with Evidation

Whether you choose to drink alcohol or not, it's important to be aware of how your actions affect your health. At Evidation, we help to put your health data to good use. With your permission, we use the health data that you're already tracking to give you personalized, content-based insights that can help to inform your next steps. No matter where you're at on your health journey, we're here to support you. Click here to learn more about the Evidation app and get started today.

It can be hard to get the sleep you need when you deal with anxiety and racing thoughts the moment your head hits the pillow. For some people, moving from one activity to the next throughout the day can keep anxiety at bay, only for it to rear its ugly head the moment you try to quiet your mind.

Anxiety-related insomnia and other sleep struggles can make it tough to get the rest you need to feel your best. Some people find that nighttime anxiety creates a vicious cycle: anxiety makes it hard to sleep, and fatigue causes more anxiety. Here, we'll take a look at how anxiety can affect the quality of your sleep, and holistic steps you can take to ease the symptoms of anxiety at night.

The impact of anxiety on sleep quality

You already know how hard it can be to sleep when you're feeling worried, and it can become even more difficult when you start to get anxious about not getting enough sleep. Research shows that approximately 50% of people who have anxiety experience sleep disturbances, and that failure to get enough sleep can make anxiety worse.

Anxiety can affect sleep in a number of ways, including:

• Difficulty falling asleep: Anxiety can make it harder to fall asleep at night, or to fall back asleep after you wake up before your alarm.
• Nightmares: People who have anxiety are at a greater risk of experiencing nightmares. Anxiety affects rapid eye movement (REM) sleep, the phase of sleep during which vivid dreams are common. Anxiety can turn dreams into nightmares that may wake you up.
• Difficulty waking up: Some people who have anxiety find that poor sleep makes it harder to get out of bed in the morning.

Researchers believe that anxiety and sleep disruption may share neural circuitry, allowing one issue to exacerbate the other. The relationship between sleep and anxiety is highly individual. People who have anxiety may find that they need more sleep during anxious times, or they may find the opposite to be true. Using a sleep tracker and mood tracker to help you understand your personal sleep-anxiety connection can help you determine the steps you need to take to improve your sleep quality. Thankfully, there are a variety of holistic methods that can help put a stop to the sleep-anxiety cycle.

Relaxation techniques

Practicing relaxation techniques throughout the day can help with stress management and can improve your sleep quality.

Try these methods to lower stress levels during the day to reduce the likelihood of anxiety interfering with your sleep at night:

• Breathing exercises: Practicing breathing exercises throughout the day can help to lower anxiety. These techniques can also help you drift off to sleep when you're dealing with racing thoughts. Box breathing is a simple way to get started: breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds, and pause for four seconds before repeating the cycle.
• Meditation: When you're dealing with racing thoughts, it can be hard to calm your mind, and meditation can help. While it might seem counterintuitive, meditation can teach you to increase the control you have over your thoughts. A quick, simple guided meditation is a good place to start.
• Yoga: You don't need to be a flexibility champion to enjoy the benefits of a regular yoga practice. Whether you choose to go to a yoga studio for an instructor-led class or you prefer to flow through a yoga video at home, a regular yoga practice can help calm anxiety. Starting with free, at-home videos can help you get started.

Herbal teas and supplements for calming anxiety

Certain dietary supplements and herbal teas may help to ease the symptoms of anxiety. Supplements and teas can have different effects depending on your personal chemistry, so you may need to go through some trial and error before you find the right combination to help improve your sleep.

Herbal teas that may help you fall and stay asleep include:

• Chamomile: This herbal tea contains apigenin, an antioxidant that can decrease anxiety.
• Lavender: The scent of lavender has been shown to reduce anxiety and agitation while promoting restful sleep.
• Valerian root: This herb works to increase GABA—a neurotransmitter that can decrease anxiety and depression— levels in the brain.

Dietary supplements that may help you get better sleep include:

• Vitamin D3: This supplement can improve mood and energy during the day, which can lessen anxiety and make it easier to sleep.
• Magnesium: Magnesium supplements can help to manage muscle tension, regulate serotonin, and improve brain function, all factors that can contribute to healthy sleep.
• Melatonin: This common sleep aid may be helpful for reducing feelings of anxiety at night.

An important note: It's a good idea to talk with your doctor before adding herbs and supplements to your diet, especially if you're taking prescription medications.

Create a bedtime routine to reduce anxiety

Creating and sticking to an evening routine can help to reduce anxiety, setting the stage for restful sleep.

Try these bedtime routine tips to calm anxiety:

• Create and stick to a sleep schedule. Do your best to go to bed and wake up at the same time every day, even on the weekends. This can help your body recognize when it's time to unwind, making it easier for you to relax.
• Stay away from screens for an hour or two before bedtime, as the blue light produced by electronic devices can suppress the release of natural melatonin. While it can be tempting to scroll on your phone when you're having trouble falling asleep, it's a better idea to read a book, stretch, or listen to music.
• Try aromatherapy. Lavender, Bergamot orange, and sandalwood can all help to ease anxiety and promote restful sleep.

Dietary adjustments to promote relaxation

What you eat during the day can make a difference when it comes to falling asleep at night. Often, psychologists and psychiatrists work with patients to help them understand how diet can affect anxiety.

Try making these changes during the day to make it easier to fall asleep at night:

• Stay away from caffeine and alcohol. Both can make it harder for you to get the sleep you need, and can reduce the quality of the sleep that you're able to get once you drift off. While it may be easier to initially drift off to sleep after drinking alcohol, it's not worth the night sweats, frequent wake-ups, and dehydration that drinking alcohol creates.
• Eat foods rich in magnesium, including leafy greens, legumes, nuts, and seeds to get a boost of this muscle-relaxing nutrient.
• Enjoying oysters, cashews, beef, and egg yolks provides your body with a high amount of zinc, which has been linked to lower anxiety levels.
• Eat plenty of produce rich in antioxidants, including beans, apples, prunes, sweet cherries, blackberries, strawberries, walnuts, pecans, broccoli, and spinach to combat anxiety.
• For many people, a diet high in sugar can make it harder to quell anxiety and fall asleep. Try cutting down on processed sugar to lessen anxiety.

Use technology to your advantage

Today's technology can provide information that helps to manage anxiety and restful sleep. Using a wearable fitness tracker can provide you with insights on your sleep, as well as tangible measures of anxiety (such as rising blood pressure) that offer clues about the connection between your anxiety and sleep. Mood tracking apps, like Evidation, can also help to detect patterns in your anxiety.

If you're concerned about sleep-related health conditions, like sleep apnea, it's a good idea to talk to your doctor about getting a sleep study. This can provide you with the information necessary to help you sleep soundly and safely.

At Evidation, we're here to help you feel your best

At Evidation, our app works to put the health data you choose to share to good use. With your permission, we use the health data that you're already tracking to find patterns and give you personalized, content-based insights that can help to inform your health decisions. Analyzing your sleep data, nutrition data, and other health information lets us make the most of your health data, allowing you to harness the power of the information you're tracking without any extra work. Click here to learn more about how Evidation works and download our free app today.