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Losing weight isn't just about dieting or hitting the gym every day — it's about building healthy habits that you can stick with over time. Small changes in what you eat, how you move, how much you sleep, and even how you manage stress can make a big difference in helping you hit your weight loss goals.

Here, we'll go over key habits that support healthy weight loss, like increasing the amount of protein in your diet, incorporating mindful movement, controlling portions, and more. We'll also show you how Evidation can help you track your progress and reach your goals, one healthy decision at a time.

Incorporating protein-rich meals

Protein is one of the most important nutrients when you're trying to lose weight. It helps build muscles, keeps you feeling fuller for longer, and can even help burn more calories during digestion. Including more protein-rich foods in your meals is a simple way to support your weight loss goals.

Try adding chicken, fish, beans, tofu, Greek yogurt, or lean beef to your meals. For example, a breakfast of scrambled eggs with a side of fruit can help keep you satisfied in the morning, while a grilled chicken salad or a veggie wrap with hummus can help to keep you feeling full after lunch. At dinner, choose lean meats and vegetables, or hearty vegetarian dishes loaded with chickpeas, lentils, and other protein-heavy choices.

Protein helps to reduce your cravings and can support healthy energy levels. When you feel full and satisfied, you're less likely to snack on high-sugar or high-fat foods, which can help you continue to make progress toward your weight loss goals.

Tracking your food and practicing mindful eating

Paying attention to what you eat — and how you eat — can make a big difference. Tracking meals and practicing mindful eating helps you understand your habits and make better choices.

There are many food tracking apps, like MyFitnessPal, that can help you become more aware of your eating habits. If you prefer to go old-school, a pen and a notebook can also help you begin to understand your eating. You might be surprised at your portions, or how often you reach for snacks out of boredom or in times of stress. Tracking helps you notice patterns, like emotional eating or skipping meals.

Mindful eating meals slowing down and fully focusing on your food. Avoid eating in front of the TV or while scrolling on your phone. Instead, take small bites, chew slowly, and enjoy the flavors. Mindful eating can take some practice, but over time, it can help you feel full with less food.

Hydration: Water's role in metabolism and hunger cues

Water plays a major role in weight loss. Drinking plenty of water can boost your metabolism, support healthy digestion, and can even stop you from eating when you're not actually hungry. Staying hydrated can also help to reduce cravings for sugary drinks and snacks.

Aim to drink at least 64 ounces of water per day. You'll need more if it's especially hot outside, or if you're engaging in strenuous exercise. Carrying a reusable water bottle can help you sip throughout the day. You can also get hydration from fruits like watermelon, cucumbers, and oranges. While sports drinks are often advertised as an important part of the hydration equation, most people don't need them. They typically add sugar and/or artificial sweeteners and calories, and aren't necessary unless you're working out for more than an hour and/or are in extremely hot weather.

Optimizing sleep patterns

Getting enough quality sleep is often overlooked when it comes to weight loss, but it's just as important as diet and exercise. Poor sleep affects your hunger hormones, which can make you crave more food — especially sugary or fatty foods. When you're tired, you might also feel too drained to make healthy choices or exercise. People who sleep less tend to eat and weigh more.

Aim to get at least 7–9 hours of sleep each night. Set a regular bedtime and wake-up time, even on weekends. Turn off screens an hour before bed and create a relaxing routine, like reading or stretching. A dark, quiet room helps your brain and body understand that it's time to rest.

Effective portion control techniques

Eating healthy foods is great for weight loss, but eating too much of them can still lead to weight gain. Portion control is key to managing calories without feeling deprived.

One helpful trick is using smaller plates and bowls — this makes your portions look bigger and can trick your brain into feeling satisfied with less. You can also divide your plate into sections: half for vegetables, one-quarter for protein, and one-quarter for whole grains or starchy foods.

Plating your food in general is helpful for weight loss — eating straight from the bag or container can make it hard for your brain to know when it's time to stop eating. Read serving size labels to learn what a healthy portion looks like, and be sure to accurately track the number of servings you have in your nutrition tracking app or notebook.

Integrating physical activity into daily routines

You're busy, and thankfully, you don't have to spend hours at the gym to get fit. Just adding more movement to your day can help you burn calories, build muscle, and boost your mood.

Try walking or biking instead of driving short distances. Take the stairs instead of the elevator when you can, and park further away from your destination to get some extra steps in throughout the day. Dancing around the house, doing yard work, and playing with your kids or pets can all count as exercise.

Managing stress to prevent emotional eating

Stress affects your mind and body — and your eating habits. When you're stressed, your body releases hormones that can increase hunger. You may notice that you experience cravings for sweets and carbs during times of stress. Emotional eating occurs when you eat to feel better, rather than because you're hungry. It's common, but it can lead to weight gain.

To prevent emotional eating, find healthy ways to manage stress. Try deep breathing, journaling, yoga, or talking to a friend. Spend time doing things you enjoy, like hobbies, crafts, or being outside. Ask yourself if you're truly hungry when you feel like eating during times of boredom or sadness. Sometimes, a walk or a quick meditation session can be a better choice than a snack when you're not actually hungry.

How Evidation can help you achieve your weight loss goals

At Evidation, we're here to help you take charge of your health. When you download the app, you'll be prompted to share the health data that you're already tracking, such as your nutrition tracking or data from your wearable fitness tracker. We'll use the information you share to find patterns and connections, all while offering you content-based insights that can help you take the next step in your weight loss journey. Click here to learn more about Evidation and get started today.

If you've ever had a migraine, you know how intense and painful it can be. They're more than just headaches. Migraines can make it hard to think, see, or even move around. Many people find that meditation and other natural remedies can be helpful for managing migraine severity and frequency. Here, we'll explore how meditation can help with migraines, other natural solutions that may provide relief, and how Evidation's MigraineSmart tool can help you track your symptoms, identify triggers, and help you manage your migraines.

Why try meditation for migraines?

Migraines are often debilitating, and can make it hard to work, interact with others, or go about your day. They often come with nausea, sensitivity to light and sound, and can last for hours (or even days, depending on severity).

Many people turn to medications for help, but that's not the only option for managing migraines. Migraine meditation is a natural, calming practice that has been shown to reduce the frequency and intensity of migraines. Meditation helps by lowering stress, one of the most common migraine triggers. It also improves your sleep, increases bodily awareness, and can help you feel more in control of your health.

Studies show that regular meditation can reduce migraine days by calming the nervous system and reducing tension in the body and mind. Plus, it's free, safe, and something you can do almost anywhere. If you're looking for a natural way to manage migraines or want something to go along with your current treatment, meditation is a great place to start.

How to get started

Starting a meditation practice might sound daunting, but it's actually pretty easy. You don't need anything but your mind and a quiet room.

Some tips to get started:

• Find a quiet place, and sit or lie in a comfortable position.
• Close your eyes and breathe. Focus on your breath. When (not if!) your mind wanders, gently bring your attention back to your breath. Try not to judge yourself — it's completely normal for the mind to wander throughout meditation.
• Start small. Even five minutes a day can make a major difference when it comes to managing stress levels.
• Try guided meditation. Using an app (like Calm) can help you focus as you meditate.

It's OK if it feels awkward to try meditation at first. Like any new skill, it can take some time to get the hang of meditation. The more you do it, the more natural it'll become — and the more you'll notice the benefits of a regular meditation practice.

Types of meditation effective for migraines

Not all meditation is the same. There are several types, and some may work better for migraine relief than others. It can take some time for you to explore different types of meditation to find one that works well for you and reduces your migraine frequency or symptoms.

Common types of meditation include:

• Mindfulness meditation: This is one of the most well-known types of meditation. Mindfulness means paying attention to the present moment without judgment. You focus on your breath, bodily sensations, or the sounds around you. Mindfulness meditation can train your brain to stay calm and focused. This may help to reduce daily stress and may help control migraines.
• Body scan meditation: This type of meditation involves focusing on different areas of your body, one segment at a time. It's great for identifying areas of tension and letting go of stress, and may be especially helpful during a migraine attack.
• Guided imagery: During guided meditation, you'll listen to someone lead you through a calming scene, like walking through a forest or lying on a beach. This can distract your mind from pain and anxiety, providing the nervous system with a much-needed break.
• Loving-kindness meditation: This practice involves sending kind and caring thoughts to yourself and others. It may help create a sense of peace and emotional balance, which can ease migraine triggers related to stress and emotions.

Tips for incorporating meditation into your daily routine

Making meditation a daily habit is the key to getting the most benefit out of your practice.

Try these tips to create an ongoing meditation habit:

• Set a time. Pick a regular time each day (like first thing in the morning or before bed) to meditate. Linking meditation to another habit (like brushing your teeth or making coffee) may help.
• Start small. You don't need to meditate for hours. Just a few minutes a day is a great place to start creating a sustainable practice.
• Use an app or timer.
• Meditation apps like Headspace can guide you through sessions and help you stay on track. You can also start a timer on your phone so you're not checking the clock.
• Create a calm space. If possible, set up a small, peaceful area where you can meditate. This could be a corner of your bedroom with a cushion, candle, or soft lighting.

Other natural and holistic migraine relief methods

Meditation is a powerful tool, but it's not the only way to naturally manage migraines. Dehydration is a common migraine trigger, and staying hydrated throughout the day can help. Getting plenty of sleep and enjoying a diet of unprocessed foods that avoids common migraine triggers (like chocolate, processed meats, aged cheese, and foods with MSG) can help. Exercise can also help you control stress levels, which may help to lower the incidence of migraine pain.

Some people find that aromatherapy is helpful, and diffusing essential oils may help to soothe symptoms. Acupuncture and massage may help to reduce muscle tension, and may help to reduce the number of migraines you experience.

How MigraineSmart can help you manage migraines

Keeping track of your migraines can make a big difference, and using Evidation's MigraineSmart tool can help. When you download Evidation, you'll be prompted to share information from apps you're using to track your health data (like nutrition tracking apps, sleep apps, etc.). You'll also input information about your migraines, such as records of when they happen, how long they last, and how severe they become. MigraineSmart can help you spot patterns and identify triggers to help you avoid future migraines. The more you track, the better MigraineSmart is able to provide you with tips based on your personal data. Click here to learn more about how MigraineSmart works and get started with the app today.

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Curious about the new weight loss medications on the market? You're not alone. Here, we'll explore how GLP-1s work, the difference between Ozempic and Zepbound (two popular GLP-1 medications), the pros and cons of using GLP-1s, whether it's worth it to try weight loss medications, and more.

How GLP-1s work

Curious about using medications like Ozempic and Zepbound to support your weight loss goals? Both of these medications are in a class of drugs called GLP-1s. Ozempic and Wegovy are the same medication (semaglutide) — Wegovy is approved for weight loss. Zepbound and Mounjaro are also the same medication (tirzepatide), Zepbound is approved for weight loss. These drugs (short for glucagon-like peptide-1 receptor agonists) are a type of medicine that helps people lose weight and manage blood sugar levels. They copy the effects of a natural hormone in your body called GLP-1, a hormone that helps your brain signal that your stomach is full, slows down how fast your stomach empties food, and helps to control blood sugar levels.

When you take a GLP-1 medication, you usually feel full sooner, which means you eat less. These medications also help your body release the right amount of insulin after meals. GLP-1 medications were first made for people with type 2 diabetes, but now they're often used to help with weight loss. Over time, GLP-1 medications can help you lose weight by helping you feel less hungry and changing the way your body processes food after you eat.

Wegovy vs. Zepbound: What's the difference?

Wegovy and Zepbound are two of the most popular GLP-1 medications approved for weight loss. While they work in similar ways, they don't do exactly the same thing.

Wegovy is the brand name for semaglutide, and it was first approved to treat type 2 diabetes. It helps lower blood sugar and also causes weight loss.

Zepbound is the brand name for tirzepatide. It's newer than Wegovy and works on two hormones instead of just one. This extra effect may help some people lose even more weight than they would on Wegovy.

In short: both drugs can help with weight loss, but Zepbound may cause faster results for some people. Your doctor can work with you to determine which option is the right choice for your body, health, goals, and budget.

Pros and cons

Like all medications, GLP-1s like Wegovy and Zepbound have both upsides and downsides.

Pros

• Weight loss: most people lose a good amount of weight on GLP-1s, especially when paired with healthy habits.
• Better blood sugar control: These medications help people with type 2 diabetes better manage their blood sugar.
• Appetite control: Most people feel fuller sooner and have fewer cravings.
• Heart health: Some studies show that GLP-1 medications may help lower the risk of heart problems in people with diabetes.

Cons

• Side effects: Common side effects of GLP-1 medications include nausea, diarrhea, and constipation. For most people, these problems go away in a few weeks.
• Cost: These drugs can be expensive if you're not using insurance to pay for them.
• Not a magic fix: You'll still need to make healthy changes with food, movement, and sleep to lose weight with these drugs.
• Availability: These drugs have recently become super-popular, which may make them hard to find.

Is it worth it?

This is a common question, and the answer depends on your personal goals and situation.

For many people who have struggled to lose weight with diet and exercise alone, Wegovy and similar drugs can be life-changing. It helps people feel full, lowers food cravings, and can lead to real, lasting results. It also improves blood sugar levels, which is a big plus for people with diabetes or prediabetes.

That being said, these medications are not a magic bullet for weight loss. You'll still need to put in the effort — Wegovy and Zepbound work best when you're also making healthy choices. If you stop taking it without keeping up your new habits, it's likely that you'll gain the weight you lost back.

If you're thinking about trying Wegovy or Zepbound (or a similar medication), talk to your doctor about your health history, your insurance coverage, and your weight loss goals. For many people, the benefits outweigh the risks.

Tips for optimal results

Taking Wegovy or Zepbound is just one part of your weight loss journey. Try these tips to help medication support your journey to health:

• Start slow with food. Since these meds slow digestion, eating too fast or too much can cause nausea. Take small bites and give your body time to feel full.
• Stay hydrated. Drink water throughout the day, as it can help with your digestion and energy levels.
• Move your body. Walking, stretching, and dancing a little each day can help to boost your process.
• Eat protein and fiber. These foods will keep you full for longer while supporting muscle and gut health.
• Keep a routine. Taking your medication on the same day of each week can help keep side effects predictable.
• Track your progress. Use a journal or app to keep track of weight, habits, and how you feel.

How to work with your doctor and prepare for GLP-1 medications

Before you start with Wegovy, Zepbound, or any other GLP-1 medication, it's essential to talk with your doctor about the steps you need to take to prepare.

When talking to your doctor, be sure to:

• Share your full health history. Be honest about any past medical problems, especially pancreas, kidney, or stomach issues.
• Talk about your goals. Let your doctor know why you're interested in GLP-1s.
• Review medications. Some drugs don't mix well with GLP-1s, so be sure to bring a list of everything you take, including over-the-counter drugs and supplements.
• Ask questions. Don't be afraid to ask about side effects, what to expect, or how long you might take the medication.
• Plan follow-ups. Regular check-ins can help you track your progress.

How Evidation can help you meet your weight loss goals

At Evidation, our free app that rewards you for taking care of your health. If you're starting a weight loss journey with Wegovy or Zepbound, Evidation can help. When you download the app, you'll be prompted to share the health information you're already tracking (like nutrition logs or information from a wearable fitness tracker, for example). We'll use the data you choose to share to provide you with personalized, content-based insights that can drive your weight loss journey forward. Click here to learn more and download the app today.

Migraines are more than just headaches — they're complex neurological events that can be debilitating and unpredictable. Understanding what causes them is key to managing their impact. Triggers vary from person to person, but patterns often emerge with careful tracking. Identifying and avoiding individual triggers can help to reduce the frequency and intensity of migraine attacks. Here, we'll explore different migraine triggers, including foods, environmental triggers, hormonal influences, stress, allergies, and more.

Understanding migraine triggers

Some migraine triggers — like bright lights and skipped meals — are obvious, but others are more subtle and can build up over time. Triggers can be acute (like experiencing a migraine after being around a certain scent), or they can build up over time (like a migraine that comes after weeks of life stressors). The good news: being aware of your migraine triggers can make it easier to prevent attacks, and digital tools can help you avoid allergens, foods, and other migraine-triggering issues.

Dietary triggers: what foods can trigger migraines

Food and drink are among the most commonly reported migraine triggers. For some, even a small amount of a certain ingredient can lead to an attack.

Some of the most common food-related migraine culprits include:

• Aged cheese: Cheeses like blue cheese, cheddar, and Parmesan contain tyramine, a naturally occurring compound that's linked to migraines.
• Cured or processed meats: Nitrates and nitrites, often used as preservatives in meats like bacon, hot dogs, and deli meats, can cause blood vessel dilation in the brain, potentially triggering migraines.
• Alcohol: Beer and red wine are common migraine triggers. Any type of alcohol, however, can disrupt sleep, dehydrate the body, and affect blood vessels, potentially increasing the likelihood of migraines.
• Caffeine: While a small amount of caffeine can sometimes help relieve a migraine, excessive intake (or suddenly lowering or stopping your caffeine intake) may provoke a migraine.
• Chocolate: Chocolate contains both phenylethylamine and caffeine, which may trigger migraines in some people.
• Artificial sweeteners: Aspartame is a well-known migraine trigger in some people. Sucralose (Splenda) may also trigger migraines in certain people.
• MSG (monosodium glutamate): Often found in package foods and some restaurant meals, MSG can lead to headaches in some people.

Keeping a food diary on paper or using an app (like MyFitnessPal) can help to pinpoint specific foods that trigger your migraines. It's not always about cutting out entire categories. Sometimes, it's about moderating intake or avoiding certain combinations.

Environmental and sensory triggers

Your surroundings can influence migraine onset more than you might expect. Sensory input — what you see, smell, or hear — can directly affect the brain's processing pathways and sometimes provoke an attack.

• Light sensitivity: Bright lights, florescent lights, flickering screens, and glare can all act as migraine triggers, especially for people with photosensitivity. This is especially true in environments with poor lighting or excessive contrast.
• Sound sensitivity: Loud noises, concerts, and chaotic environments may overwhelm the nervous system and trigger a migraine. In many cases, it's not just the volume but also the unpredictability or frequency of sound that can cause issues.
• Strong scents: Perfumes, cigarette smoke, gasoline, and cleaning products can cause migraines in people with a heightened sense of smell. This type of trigger can be especially difficult to avoid when you spend time in public spaces.
• Weather changes: Sudden changes in barometric pressure, humidity, or temperature can also influence migraine onset. These environmental changes affect some people's blood vessels and fluid balance in the brain, triggering pain or aura.
• Screen exposure: Prolonged screen time without breaks, poor posture, or inadequate lighting while using screens may contribute to eye strain and tension headaches that can eventually evolve into migraines.

Strategies to reduce exposure include wearing blue-light filtering glasses, using fragrance-free products, and adjusting screen brightness in the evenings.

Hormonal influences on migraine onset

Hormonal changes are a migraine trigger for many people, especially women. Estrogen, in particular, plays a significant role in modulating brain chemicals that influence pain. Fluctuations in estrogen levels are often tied to migraine episodes.

• Menstrual migraines: These migraines typically occur in the two days before or after menstruation begins, when estrogen drops. They can be more severe, longer-lasting, and less responsive to treatment than other migraine types.
• Pregnancy: Some women experience a reduction in migraines during pregnancy — especially in the second and third trimesters — while others may find that pregnancy causes their migraines to worsen.
• Birth control and hormone replacement therapy: Hormonal medications can either stabilize or aggravate migraine patterns. Combined oral contraceptives, in particular, may trigger migraines in susceptible individuals.
• Menopause: Migraine frequency may increase during perimenopause due to fluctuating hormone levels but often decreases after menopause, when hormone levels stabilize.

Apps that can help track menstrual cycles (like Ovia) can help you notice whether your migraines may be tied to hormonal fluctuations.

Stress and emotional triggers

Stress is one of the most common and complex migraine triggers. Emotional tension affects the brain's neurotransmitters and can lead to physical responses, such as muscle tension and inflammation. Chronic stress also alters pain perception and can make the nervous system more sensitive to other triggers.

Stress-related migraine triggers include:

• Work or school deadlines
• Family conflicts
• Financial pressures
• Major life changes
• Unprocessed emotional trauma

"Let-down" migraines often occur after a period of stress, such as the weekend after a hard week or a vacation after a stressful period. Stress management tools like meditation, breathing exercises, therapy, and consistent routines can help.

Allergy-related migraine triggers

There is a growing recognition of the link between allergies and migraines. Allergens (substances that trigger allergic reactions) may cause inflammation, which can lead to headaches and migraines.

Common allergens include:

• Pollen
• Dust mites
• Mold
• Animal dander
• Food sensitivities (like gluten or dairy)

Apps that can help you track triggers

Using an app can help you keep track of migraine patterns and triggers. Evidation connects with other apps — like the ones you use to track your nutrition and fitness — to provide you with insight into how one health-related behavior affects another. We use the information you choose to share to provide you with personalized, content-based insights that help to drive your health forward. Evidation's MigraineSmart tool can help you identify issues that may make you more susceptible to migraines, allowing you to take the steps necessary to lower the frequency and severity of migraine attacks. Click here to learn more about Evidation and MigraineSmart and get started today.

Diverticulitis is a painful condition that can occur when small pouches, called diverticula, form in the lining of the colon. When inflamed, these become extremely painful and can cause diarrhea, constipation, and other problems with digestion. While your doctor may use medications during a flare to treat your condition, you can also regain control by adjusting your diet. This guide will look at some foods to avoid with diverticulitis so you can support healthy digestion.

Things not to eat with diverticulitis

The best diet for diverticulitis is somewhat personal, according to the Mayo Clinic, and you'll want to consult with your doctor before making drastic changes. You'll also want to ensure there's not something else going on with your health to cause your flare-ups. That said, some foods appear to make flare-ups and irritation more common. Changing your diet to eliminate these foods could help reduce inflammation and irritation, making you feel better.

First, aim to follow a generally healthy diet that's balanced between fruits, vegetables, proteins, and healthy fats. Second, know that dietary treatment of diverticulitis is controversial. Some doctors believe avoiding certain foods helps, while others disagree. In addition, make sure you work with your doctor or a dietitian to safely adjust your diet. Finally, check out this list of the 7 foods to avoid with diverticulitis.

1. Seeds and nuts

Nuts and seeds have high amounts of fiber, which are a healthy part of a balanced diet, but this fiber content makes them hard to digest. They're also usually quite small, and that may allow them to get stuck in the diverticula, continuing the irritation so you can't heal. Substitute this source of fiber with whole fruits, carrots, broccoli, cauliflower, and whole grains.

2. Popcorn

Popcorn's high fiber content can make it difficult to digest during a flare. In addition, the kernel hull can get stuck in the diverticula, which can increase irritation and trigger a flare. The rough, hard pieces on popcorn can also damage the colon wall in people prone to this condition.

If you choose to eat popcorn and are concerned about diverticulitis, chew the food thoroughly to help your body digest it more quickly so you don't create irritation. You can also swap out the popcorn for other salty, crunchy snacks like pretzels.

3. Spicy foods

Spicy foods may irritate anyone's digestive system, healthy or not. If you're prone to diverticulitis, hot sauces, chilies, wasabi, and curry dishes are foods that could risk a flare. You can keep your foods flavorful without the heat using other spices.

Why are spicy foods a risk? Capsaicin can irritate the colon's lining, which causes inflammation and overall discomfort. This inflammation, in turn, can make the diverticulitis symptoms worse.

4. Fried foods

The fats and oils in fried food are challenging to digest. In addition, the crispy outside of most fried foods can irritate the intestinal lining. Both of these issues cause inflammation and discomfort in the abdomen, which can worsen diverticulitis symptoms.

The link between fried foods and diverticular diseases is well-established, Fatty foods can lead to constipation, and the Cleveland Clinic says constipation can strain the colon and increase the chances of developing the pockets that lead to diverticulitis. The fat in fried food can also block the pockets and allow them to get infected, which, again, is a risk for diverticulitis.

5. Red meat

Red meat's another high-fat food that people with diverticulitis may feel better if they avoid. It's harder to digest than poultry, which means it can add to inflammation of the digestive tract.

Interestingly, some medical research shows that red meat not only increases your risk of irritating diverticulitis symptoms but may also increase your risk of developing it in the first place. One Harvard study found that men who ate 13 servings of red meat a week for 26 years were more likely to have diverticulitis than those who ate less.

6. Dairy products

Dairy products, such as yogurt, cheese, and milk, are problematic for people with diverticulitis for two reasons. First, if you have diverticulitis, you may also have lactose intolerance. This means that eating dairy may create bloating, diarrhea, and gas symptoms. Second, dairy products are high in fat. The fat worsens diverticulitis symptoms and makes these foods harder to digest.

Sometimes, eliminating dairy altogether is difficult. If you need dairy for your favorite recipes, choose low-fat options. Try to use moderation with dairy when you do consume it. Similarly, avoid dairy products that have lactose, such as milk and cottage cheese, if you find that lactose is a problem for you.

7. Refined grains and sugars

Refined sugars are highly inflammatory in general, and this means they can irritate diverticulitis problems. Some people find that they have increased problems with diarrhea, a common diverticulitis symptom, when they eat a high-sugar diet.

Grains are more complex. If you don't have a flare and want to avoid one, the high fiber in whole grains may help. Fiber keeps the digestive tract moving, preventing constipation. When you prevent constipation, you reduce the risk of developing diverticulitis. However, during a flare, the fiber can irritate the digestive system. When you're in an active flare, you may feel better if you eat refined grains for a short period of time while you heal. This is an area where you'll need to consult with your doctor for expert advice.

Best dietary changes to support your health

In addition to learning what foods you shouldn’t eat if you have diverticulitis, it's also a good idea to learn what foods you should eat. First, make sure you're getting plenty of water every day. Water softens stool and reduces the risk of constipation, which, in turn, can reduce the risk of developing diverticulitis.

Second, learn your triggers. If you know a food makes your diverticulitis symptoms flare, work to avoid it. If a certain "no" food is not a problem for you, and your doctor approves, then eat it without worry.

Finally, take some time to learn to cook. Also, pack your lunch instead of eating on the go. Homemade foods often contain fewer preservatives, unhealthy fats, and refined sugars than foods from a fast-food restaurant.

Diverticulitis is a tricky condition. While doctors know what causes the pain and discomfort, they aren't fully sure what dietary changes work best. If you're dealing with this condition, talk to your doctor about what not to eat for diverticulitis. In general, the food to avoid with diverticulitis is the food that makes you feel unwell. Once you've created a plan based on your personal triggers and your doctor's advice, use tools like Evidation to help you plan for healthy dietary choices and track your water intake. Keep track of your health, download the app today!

Sticking to any new habit day in and day out can be tough. When it comes to sustained, healthy weight loss, you're not just implementing one new habit — you're implementing several actions that will help you reach your health goals, one pound at a time. Here, we'll take a look at steps you can take to stay consistent as you work toward becoming your healthiest self.

The importance of routine

Taking the same actions time and again helps to ensure that your weight loss isn't a flash in the pan. While anyone can drop a few pounds quickly by adopting a super low-calorie diet, doing so isn't healthy or sustainable. Creating habits that you can stick with over time is vital to ensuring that your weight loss lasts.

Nutrition plan consistency tips

The old adage that weight loss happens in the kitchen is absolutely true, and it's key to set yourself up for success when it comes to sticking with your new eating habits. Here, we'll take a look at some easy ways you can nail your nutrition so that you see progress on the scale.

Choose a plan that works for you

Keto, the Mediterranean diet, paleo, tracking macros, carnivores — there are countless nutrition plans that can help you lose weight, and it's important to take some time to find the choice that's right for you. Remember, sustainability is key, so it's important to consider what type of eating style you'll be able to stick to over time. If you're not sure where to start, talk with your doctor to learn more about what type of eating style might be the right choice for your health and preferences.

Take it slow

You didn't gain weight overnight — you won't lose it overnight, either. Slow, steady progress is sustainable, and quick-fix diets typically cause people to gain weight back just as fast as they lost it. Aim to lose about a pound of weight each week, and stay focused on your consistent behaviors more than the number on the scale. If you're putting in the work one day after another, the results will soon follow.

Reframe hunger as a cue — not an emergency

Hunger — like tiredness — is one of your body's natural cues to encourage you to take action. Just as you wouldn't sleep all day in hopes of never feeling tired, there's no need to snack all day in hopes of never feeling hungry. Learning to differentiate between true hunger and cravings is an important part of losing weight for many. Cravings tend to feel like an emergency, and they often have a trigger (for example, driving past your favorite bakery and suddenly feeling like you're starving, and only your favorite pastry will do). True hunger, on the other hand, comes on gradually, and isn't associated with a craving for a specific food. Learning to recognize your body's hunger cues is a key component to creating sustainable, healthy eating habits.

Get into a meal prep groove

When healthy foods that are in line with your goals are on-hand, it's easier to stick to the plan. Spend an hour meal prepping once or twice each week. Prepare on-plan foods (for most, this means lean proteins, chopped fruits and veggies, and healthy fats) so that you're able to grab what you need just as easily as swinging through the drive-thru.

Exercise consistency tips

Regular exercise can help to support the hard work you're doing in the kitchen. Like the nutritional changes you're making, exercise needs to be consistent to positively affect your weight loss. Here, we'll explore ways that you can sustainably, safely incorporate exercise into your weight loss plan.

Find an exercise that you enjoy

Finding a form of movement that you love can take some time, but it's well worth it. This doesn't mean that you have to be rearing to go every time you work out — exercise is hard work, and it's normal for motivation to come and go. Look for an exercise plan that leaves you feeling great after you're done. If you're glad you completed your workout and feel that it was worth your time, it's likely a form of movement that's worth sticking with long-term.

Track your steps

Upping your daily step count can be a great way to stay active. While there's not a magic number for how many steps you should take each day, try increasing your step count by 10% each week. It's OK if this means starting small — remember, your goal is slow, sustainable change. Once you hit 10,000 steps per day (or more, if that's your personal goal), work to hit this number daily.

Create a schedule in advance

Life is busy, and it's easy to find yourself at the end of the day, tired, trying to find the motivation to work out. Creating an exercise schedule in advance can help. Taking a few moments at the start of each week (maybe during or after meal prepping) can help you set aside time to exercise in the coming days. Exploring the class schedule at your local gym, chatting with a friend about when you can meet up for walks, or simply exploring your personal schedule to find times to fit in meaningful movement can all help you prioritize healthy movement.

Find an accountability partner

It's easier to stay on track when you have someone doing it with you. Finding an accountability partner with similar goals can help you stick to your commitments when life gets in the way. If you're not sure where to find an accountability partner, and you don't have friends, coworkers, or family members who are on a similar journey, consider joining an online support group to meet people who are also walking on your weight loss path.

Evidation's technology is in your corner when it comes to helping you meet your goals

It can be tough to keep track of all the actions you're taking to lose weight, and technology can help to ensure that you're on the right track. Understanding your eating patterns, sleep habits, exercise stats, and more can help to ensure that you're doing all you can to keep the number on the scale moving in your desired direction.

The Evidation app can help you keep track of all of your health data — and provide you with insights that might otherwise go unnoticed. Here's how it works: when you download the Evidation app, you'll be prompted to share the health data that you're already tracking (data from a wearable fitness tracker, your nutrition tracking data, etc.). Evidation uses the data you choose to share to find patterns and insights, providing you with personalized content to help you make the decisions that support your long-term weight loss goals. Click here to learn more and download the Evidation app today.

Chronic migraine—characterized by headaches at least 15 days a month, at least 8 of which have migraine symptoms—is often linked to anxiety and depression. Migraine attacks go far beyond typical headaches, making it difficult to work, socialize, or even go about normal activities of daily living.

Here, we'll explore the connection between chronic migraine, anxiety, and depression, how chronic migraine can impact your mental health and overall quality of life, treatment options for chronic migraine, and how Evidation's MigraineSmart tool can help you understand your triggers, allowing you to make lifestyle decisions that may lessen the days you suffer from chronic migraine symptoms.

Understanding the bidirectional link between chronic migraine and depression

Anxiety, depression, and migraine are linked. Research shows that the more frequently a person experiences migraine attacks, the more likely they are to experience depression. Anxiety and chronic migraine are similarly linked—up to 50% of people who experience chronic migraine also report anxiety symptoms.

The links between anxiety/depression and chronic migraine are bidirectional. This means that people who have anxiety and depression may be more likely to develop or experience chronic migraine, and people who have chronic migraine may be more likely to develop or experience anxiety and/or depression.

Migraine and mental health have biological mechanisms: neurotransmitters, inflammation, and hormonal influences

Researchers aren't totally sure why the conditions are related. Neurotransmitters, especially serotonin and dopamine, play a key role in both depression and migraine. Both chemicals affect pain, mood, and sleep pathways. Inflammation is also a common denominator for migraine and depression. When the body experiences excess stress, it can interfere with the way the brain functions. Inflammation has been linked to both mood issues and migraine frequency.

Hormonal changes also play a role in anxiety, depression, and migraine. Many women experience both migraine and mood changes around their menstrual cycles, during pregnancy, and during perimenopause/menopause.

Migraine, depression, and anxiety can all run in families, indicating that there's a potential genetic component to all three conditions. Migraine and depression have biochemically similar causes, making it possible that people who are predisposed to one condition are also predisposed to the other.

The impact of chronic migraine on mental health and quality of life

As we mentioned, a migraine is more than just a headache. In addition to intense pain, people who experience migraine also experience debilitating nausea, sensitivity to light and sound, dizziness, and an inability to carry out normal daily activities. Many migraine sufferers feel that their pain isn't understood, especially since their symptoms aren't usually visible to the outside world. People who experience migraine may feel defeated, isolated, or hopeless when they aren't able to function normally.

All of these issues can deeply affect mental health. When life becomes unpredictable and painful due to chronic migraine, anxiety and depression can easily creep in, especially for people who may be genetically predisposed to these conditions. Treating migraine isn't just about easing pain—it's also about restoring quality of life.

Depression as a consequence of chronic migraine

Depression doesn't always come first. In many cases, depression develops in people who have dealt with migraine for long periods of time. Chronic pain-induced depression can occur in people living with chronic migraine. Many people who experience chronic migraine find that they experience a frustrating period of grief as they are no longer able to participate with loved ones as they once did.

People who have chronic pain that's severe enough to limit their independence are more likely to become depressed than those who are able to maintain their independence despite chronic pain. Anxiety is also a common response to chronic pain. Many people who experience frequent migraine attacks find that their anxiety doesn't just flare up when they know they're about to have an attack. It can also flare up on good days, as they feel on edge, wondering when the next episode will occur.

Coping with persistent pain

For many people, coping with chronic migraine takes a mix of strategies, including:

• Acknowledge your pain. It's important to acknowledge the pain rather than pretend it doesn't exist. Denial can lead to burnout.
• Seek medical care. While this may sound like a no-brainer, some people try to push through chronic pain, rather than asking a medical professional for help. Seeking medical help for chronic pain can be the first step toward finding a treatment strategy that works for you.
• Manage stress. There's no way around it—chronic migraine is a stressful condition. Using stress management techniques like breathing exercises, meditation, mindfulness, and progressive muscle relaxation can help.
• Track your symptoms. Using a tracking tool like Evidation's MigraineSmart can help you understand patterns and avoid migraine triggers.
• Lean on your support system. It's difficult to live with chronic pain. Talking to a family member, friend, or therapist can help to ease the mental health symptoms that often come with chronic migraine.

Treatment strategies

Your healthcare provider will work with you to develop a strategy that makes sense for your needs. Typically, doctors recommend a mix of medical and nonmedical strategies uniquely tailored to alleviate your migraine pain.

For someone who is struggling with chronic migraines and anxiety and/or depression, treatment goals are twofold: your doctor will work to both support your mental health and reduce migraine frequency and severity. Ignoring one condition can make the other worse, so it's important to get treatment for both issues at the same time.

Pharmacological and non-pharmacological approaches

Some of the pharmaceutical medications your doctor might prescribe to treat anxiety/depression and migraine include:

• Antidepressants: In some cases, antidepressants can offer a one-two punch that can treat both migraines and mental health issues. Tricyclic antidepressants and SNRIs are both known for supporting migraine relief while also relieving anxiety and depression symptoms.
• Anti-seizure medications: Your doctor may prescribe anti-seizure medication to treat your migraine, as some have shown promise in reducing migraine frequency.
• CGRP inhibitors: These new medications are designed to block extra calcitonin gene-related peptides, or CGRPs, in the body. CGRPs are naturally-occurring compounds that can increase the severity or duration of migraines.
• Triptans and NSAIDS: These medications are often used during migraine attacks to reduce the severity of symptoms.

In addition to medications, your healthcare provider may also recommend other types of treatment, including:

• Cognitive behavioral therapy (CBT): This type of therapy can help you gain control over thought patterns and behaviors that may contribute to depression and anxiety, potentially reducing migraine symptoms.
• Meditation and relaxation training: Your healthcare provider may suggest meditation and relaxation exercises to help you control muscle tension, heart rate, stress levels, and other factors that may contribute to migraine attacks.
• Acupuncture: Some people find that acupuncture helps to reduce the severity and/or frequency of migraine.
• Exercise and/or physical therapy: Moderate exercise can help to reduce the symptoms of depression, and may help to reduce the number of migraine attacks you experience.

The role of lifestyle modifications in managing both conditions

Daily habits make a major difference in controlling anxiety, depression, and migraine. Thankfully, there are many habits that can help to reduce the symptoms of all three conditions.

Maintaining consistent, healthy habits in the following areas may help you reduce migraine, anxiety, and depression symptoms:

• Sleep. A consistent, healthy sleep schedule can help to balance your mood, lessen anxiety, and reduce migraine.
• Nutrition: Some foods can trigger migraines. Most people who experience food-based triggers find that processed meats, aged cheeses, and alcohol are particularly likely to cause symptoms. Enjoying a diet rich in lean proteins, fruits, and veggies can support your overall health and may help to reduce migraine and mental health symptoms.
• Hydration: Getting plenty of water (and reducing or eliminating beverages that can dehydrate you, like alcohol and caffeine) can support overall mental health and prevent migraine attacks.
• Exercise: As we mentioned, getting frequent, moderate exercise can help to boost feel-good chemicals and may prevent migraine attacks.

When to consult a healthcare provider

If you're dealing with frequent migraines, or you've noticed changes in your mood, sleep, or motivation, it's important to talk with your healthcare provider. If you have headaches or headaches with migraine symptoms more than 15 days a month, you're frequently relying on over-the-counter or prescription pain medication to control migraine pain, you're struggling to take care of yourself, and/or you feel hopeless or disinterested most days, talk to your doctor or mental health provider.

MigraineSmart: Evidation's migraine symptom tracking tool

Last year, the Evidation team debuted MigraineSmart, our migraine symptom tracking program within the Evidation app. We understand the debilitating effect that migraine can have on day-to-day life, and we're working to help our members track symptoms to find connections between migraine occurrences and lifestyle factors.

When you track your symptoms with MigraineSmart in the Evidation app, you'll get personalized weekly insights that pinpoint connections between symptom logs and lifestyle activities. When you share data from your wearable health tracker and log your symptoms, we're able to find connections between migraine and your daily health choices, making it easier for you to avoid triggers and have more symptom-free days. Click here to learn more, download Evidation, and get started with MigraineSmart today.

If you've been researching medications to support weight loss, you've likely come across Ozempic, Wegovy, Mounjaro, and Zepbound. These medications are part of a growing class of drugs called GLP-1 receptor agonists. These drugs have gained massive attention from both the medical community and the public due to their effects on health, weight, and wellness.

Here, we'll break down how these medications work, what makes them different, and how to navigate which of these drugs (if any) might be a good fit for your needs.

Understanding GLP-1 receptor agonists

GLP-1 stands for glucagon-like peptide-1, a naturally occurring hormone that helps your body regulate blood sugar levels and appetite. When you eat, GLP-1 stimulates insulin secretion, slows gastric emptying (how quickly food leaves your stomach) and increases feelings of fullness.

GLP-1 receptor agonists mimic this naturally occurring hormone, helping people with type 2 diabetes manage blood glucose levels. Some of these drugs are also used to support weight loss by decreasing appetite and supporting healthy metabolic function. While these medications are not insulin, they can help people with insulin resistance or metabolic dysfunction gain better control over the ways their body responds to food and sugar.

How GLP-1s differ: short-acting vs. long-acting

GLP-1 receptor agonists can be classified as short- or long-acting, depending on how long they stay active in the body. Short-acting GLP-1s, like Adlyxin, require daily dosing and are used to stop post-meal blood sugar spikes. Long-acting GLP-1s like Ozempic, Wegovy, Mounjaro, and Zepbound, are dosed less frequently and help control overall blood sugar and weight by supporting steady hormone levels. For most people, long-acting GLP-1s are more convenient because they offer sustained effects.

Ozempic vs. Wegovy vs. Mounjaro: what's in a name?

These name-brand medications are often confused. While they may have the same end effect — weight loss — they're not exactly the same thing.

Here are the basic facts you need to know if you're considering Ozempic, Wegovy, Mounjaro, or Zepbound:

• Ozempic (semaglutide): This medication is approved for the treatment of type 2 diabetes and to lower the risk of major cardiovascular events in adults with both diabetes and heart disease.
• Wegovy (semaglutide): This medication is approved exclusively for weight management in people with obesity or overweight who have at least one weight-related condition (like high blood pressure, high cholesterol, or type 2 diabetes).
• Mounjaro (tirzepatide): This is a newer medication that mimics not only GLP-1, but also GIP (glucose-independent Insulinotropic polypeptide), another hormone involved in regulating appetite and insulin. It's approved for the treatment of type 2 diabetes.
• Zepbound (tirzepatide): This injectable medication also mimics both GLP-1 and GIP, but like Wegovy, is approved for weight management for people who have at least one weight-related health condition. 

More than diabetes: weight loss and cardiovascular benefits

The success of GLP-1 medications goes beyond blood sugar management. Clinical trials have shown that semaglutide and tirzepatide produce substantial weight loss, often exceeding 15% of total body weight when combined with lifestyle changes, including nutritional changes and exercise.

The heart health benefits of these medications are also significant. In 2023, a clinical trial showed that semaglutide significantly reduced the risk of major cardiovascular events, like heart attacks and strokes, in overweight adults (including people who did not have diabetes).

Medications like Wegovy are valuable tools in treating obesity as a chronic disease, not just as a cosmetic concern. These drugs have the potential to improve metabolic health, reduce inflammation, and lower cardiovascular risk, helping healthcare providers reshape how they treat a wide variety of chronic illnesses.

Emerging therapies: dual receptor agonists and oral formulations

The next generation of GLP-1 medications has already arrived. Mounjaro and Zepbound act as dual agonists, as they activates both GLP-1 and GIP receptors. This dual action appears to produce greater weight loss and improved insulin sensitivity compared to medications that only contain GLP-1.

For those who are uncomfortable with injections, oral semaglutide (brand name Rybelsus) is also an option. While it requires daily dosing and must be taken under specific conditions (on an empty stomach, followed by no eating for at least 30 minutes), it's an alternative for people who aren't comfortable with needles.

Researchers are also in the process of developing triple agonists and other combinations to increase the effectiveness of this class of medications. As these medications continue to improve, it's expected that they'll become more effective at helping people achieve weight loss, improve lipid profiles, and enhance energy use.

Are weight loss drugs safe? Side effects and safety considerations

For most people, GLP-1s are well-tolerated. If your doctor prescribes a GLP-1 medication, they may recommend that you start out with a smaller dose. If the dose is well-tolerated, your doctor may increase your dose over time to boost your results. Side effects may include fatigue, loss of appetite, constipation, diarrhea, nausea, and/or vomiting, and are typically dose-dependent and more common during your first few weeks on the medication.

There are some additional, more serious health risks associated with GLP-1 medications, including thyroid c-cell tumors, kidney problems, gallbladder issues, and pancreatitis. Some people, including those who have a family history of certain cancers and certain metabolic disorders, are likely not good candidates for GLP-1 medications.

Choosing the right glp-1 for individual needs

Your doctor will work with you to help you determine whether GLP-1 medications may be the right fit for your needs. Together, you'll consider your goals (such as whether you're focusing on diabetes management or weight loss), your insurance coverage, your medical history, and your lifestyle preferences (including whether you're comfortable with needles) to decide what medication will be the best fit for your needs.

How Evidation can support your journey to a healthy weight

If you're considering a GLP-1 medication, or you're already taking one, tracking your habits and your progress is key to continued success. When you download Evidation, you'll be prompted to connect the apps you're already using to track your health-related behaviors. We'll use the information you share to find patterns and trends, and you'll get personalized, content-based insights that help you move your health forward. Click here to start using Evidation to support your weight loss journey.

The benefits of sleep are no secret.

For most adults, 7 hours or more of sleep each night is recommended. Getting enough sleep can help lower the risk of serious health conditions, manage a healthy weight, and reduce stress, just to name a few.

This begs the question - why are more and more people struggling to get enough sleep? What is the short and long-term impact of sleep deprivation?

In this post, we’ll dive deep into the dangers of chronic sleep deprivation, why so many people can’t seem to get the sleep they need, and how you can improve your sleep quality over time.

Why aren’t we sleeping enough?

1 in 3 adults aren’t getting the recommended 7 hours of sleep per night. From a demanding job to a busy social life, there are many reasons adults aren’t sleeping as much as they should.

With a significant increase in digital consumption, from our phones to binge-watching TV shows, sleep seems to be the one thing most adults are willing to sacrifice.

Many adults work multiple jobs or have shift work that requires them to sleep less or during times that are not ideal within their environments. For example, a night nurse may have to sleep during the day, but the home environment may not be suitable for 7 hours of quiet, uninterrupted sleep.

Other people are living with health disorders, from anxiety to sleep apnea, that impact the quality and duration of sleep they get each day.

What can happen to your body if you don't sleep enough?

The National Sleep Foundation recommends 7 to 9 hours of sleep per night for adults. However, it’s not just about the length of time you sleep; it’s also about the quality of sleep you get in that time period. Sleep quality plays a role in the recovery your body undergoes while asleep and how rested you feel the next day.

If you can't sleep longer than 4 hours a night, you may start to notice negative changes within your body and mind. Here are some of the most critical ways your body will feel the impact of not enough sleep.

Physical Health Impacts

Your body requires enough sleep to reset and repair itself. Your heart rate slows, your blood pressure falls, and some vital organs don’t have to work as hard during this period of rest. When your body does not have this time to repair, it can be damaging in several ways.

Those who do not get enough consistent sleep can be at a higher risk of the following:

• Coronary heart disease
• Kidney disease
• High blood pressure
• Diabetes
• Obesity
• Stroke
• Weakened immune system

Mental Health Effects

Think back to a time when you didn’t get enough sleep - how did you feel the next day? Many people report feeling more stressed, drained, impatient, and unable to focus when they’re experiencing sleep deprivation. This is likely because adequate sleep helps maintain our cognitive skills, like attention, memory, and learning.

The brain needs sleep to rest and repair just as much as the body does. Chronic sleep deprivation can lead to the following mental health effects:

• Struggle to focus or think clearly (brain fog)
• Negative emotional responses
• Increased risk of mental health disorders
• Depression and anxiety
• Suicidal ideation
• Bipolar disorder

Mortality Increase

Since the 1960s, data has shown that individuals who get seven or more hours of sleep have the lowest mortality risk. Particularly for those who are living with pre-existing conditions, getting enough sleep (among many other factors) has the power to add years to our lives.

Cardiovascular Disease

Over time, chronic sleep deprivation can negatively impact the heart. Whether you’re intentionally getting less sleep or struggling with insomnia, a consistent lack of sleep is linked to high blood pressure and heart disease.

This risk is associated with other factors related to sleep problems, including higher stress levels and a lack of physical exercise, which can impact heart health as well.

Sleep Extension

Sleep extension occurs when you’re in a sleep “debt,” and your body needs to make up for the sleep it lacks. Sleep extension is when you intentionally sleep longer than you normally would to catch up on sleep. For people who regularly get less than the recommended amount of sleep, sleep extension can have physical and mental benefits, but for most, it’s not a sustainable lifestyle or practice.

Improving Sleep Quality

Now that you know the dangers of chronic sleep deprivation, let’s get into the actions and healthy lifestyle changes you can make to improve your sleep quality. Whether you’re currently experiencing poor sleep or you have in the past, these are suggestions and recommendations you can implement in your daily life to improve your sleep quality and duration.

Take Care of Your Body

If your sleep quality needs improvements, take a step back and evaluate a few parts of your daily habits. Are you eating healthy? How much caffeine are you consuming? Are you getting enough exercise?

Aside from the physical aspect, your mental health habits may need modifying as well. Take the necessary steps to lower any types of anxiety you experience on a regular basis. These steps can include therapy, meditation, yoga, journaling, and other self-care practices that work for you.

Create a Bedtime Routine

Establishing a routine can help to improve your sleep quality over time. Try to go to bed at the same time every night and wake up at the same time every morning. Take other measures to ensure you are relaxed and ready for bed by putting your phone down an hour before bed.

Meditating before bed can be a very useful tool, especially if you have trouble quieting your mind. With practice, you’ll get into bed feeling calm, relaxed, and ready to catch some Z’s. Meditation is typically associated with calmness and peace, but it also has a beneficial impact on the body and the mind as you prepare for bedtime. While meditating, your breathing slows, and the part of your brain that controls sleep cycles is activated.

Take Melatonin

Melatonin is a natural hormone made by the brain that assists with sleep. Trying a melatonin supplement may help improve your sleep patterns over time if you struggle with short sleep syndrome. Just be sure to find a product that has undergone third-party testing to ensure it’s safe and has the accurate dosage.

Track Your Sleep

Many health apps offer sleep trackers where users can monitor the rest they get each night to identify changes or irregularities in sleep. Having access to your personal sleep data can help you make lifestyle changes in order to improve your sleep over time.

Sleep your way to optimal health with Evidation

If you were wondering, "Is 5 hours of sleep enough?" Now you know that change is imminent for your physical and mental health. Evidation Members can earn points for tracking self-care activities such as walking, sleeping, food intake, and more. By completing surveys and questionnaires, Evidation Members gain access to insights about their sleep patterns and personalized content, like tips and articles to help improve sleep. Download our app today to get started.