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

1. Seeking support: a sign of strength

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

Know your baseline

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

When something feels off, don't wait

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

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

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

Practice setting boundaries

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

Stop putting yourself last

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

3. Mindfulness practices: Cultivating presence and inner peace

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

Meditation

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

Unplug

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

4. Managing emotions: Strategies for emotional well-being

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

Check in with yourself

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

Practice speaking up

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

5. Creating healthy habits: Incorporating wellness into daily life

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

Start small

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

Check-in with your doctor

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

Set achievable, effort-centered goals

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

6. Balancing work, life, and self-care

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

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

Speak clearly about your workload

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

Remember, explanations aren't always necessary

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

Some polite ways to decline an invitation or request include:

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

Schedule weekly self-care appointments

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

7. Nutrition tips for optimal mental health

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

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

Eat regularly

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

Enjoy the rainbow

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

Create a weekly menu

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

8. Sleep routine for improved mental health

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

Maintain a regular sleep schedule

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

Create the right environment for rest.

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

Cut back on caffeine

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

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

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

Most people experience mental health challenges, whether occasionally or frequently. A mental health challenge may present as a small bump on our life journey or manifest as a full-blown crisis. It's important to understand that mental health is about more than just our emotions and happiness. In the world we live in, mental health is a crucial part of how we navigate life.

Why is mental health important? Our mental health has a profound impact on every area of our lives, from personal relationships to finding professional success. Placing emphasis on mental health gives us all a better chance at living our best lives and navigating effectively when life throws us curveballs. Overall life satisfaction and mental well-being are interconnected. Just as we care for our bodies, understanding and caring for our mental health helps us live our best lives.

What is mental health?

Mental health is a state of wellness that helps us cope with life's stresses, realize our potential and abilities, contribute to our communities, and learn well. In addition to psychological well-being, mental health includes our social and emotional well-being as well.

More than simply the absence of mental illnesses, mental health is much more complex. Everyone experiences mental health differently, with varying degrees of distress and difficulty. Equally important, different clinical and social outcomes have an effect on mental health.

Why is mental health important for overall health?

As an integral health component of well-being and overall health, mental health underpins our collective and individual abilities to function at optimal levels. This includes:

• Making decisions
• Handling stress
• Staying active
• Building and improving relationships
• Increasing self-esteem
• Being motivated
• Pursuing educational or professional goals
• Relating to other people
• Thinking more clearly
• Increasing productivity
• Making healthy choices and informed decisions
• Shaping the world we inhabit

What about being physically active and physically healthy? Exercise and physical activity are affected by mental health. Findings show people who exercise have fewer poor mental health days than people who don't exercise. Notably, all types of exercise are associated with decreased mental health problems.

Mental health can also have an impact on diet. When a person has positive mental health, they're more likely to have or make the time to prepare healthy meals for themselves and their families.

Can mental health change over time?

A person's mental health can definitely change over time. These changes depend on a variety of factors that include physical health, life satisfaction, coping abilities, and available resources.

Life circumstances can also affect mental health and add stress to our lives. For example, becoming a caregiver for a family member can affect mental health. Financial hardship also impacts mental health, along with working too many hours. Alternatively, the alleviation of any of these issues can have a positive effect on mental health.

The environment also plays a role in mental health. Seasonal changes can exacerbate mental health issues. For example, seasonal affective disorder is associated with decreased mental health in winter. Many people who live in northern climates experience seasonal affective disorder in the fall or winter.

How mental health can affect other conditions

Why should mental health be taken seriously? There is a clear and proven distinction between mental and physical health. According to The Centers for Disease Control, mental illness can increase our risk for a myriad of physical health problems or impact our ability to manage these serious conditions.

Lifespan

The average lifespan of individuals in the U.S. is significantly affected by serious mental illness. Despite the steady increase in life expectancy among Americans to 78.6 years old, individuals living with severe mental illnesses typically experience a lifespan ranging between 49 and 60 years. 

One contributing factor to this reduced life expectancy among individuals with mental health conditions is the prevalence of suicide, which stands as the second leading cause of death among people aged 10 to 34. Within the general population, suicide ranked as the eleventh leading cause of death in 2021, resulting in the loss of more than 48,100 American lives. 

However, it's important to recognize that poor mental health also exacerbates serious health conditions and chronic diseases, thereby further shortening the lifespan of certain individuals.

If you or someone you know is struggling. Help is available. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988.

Chronic diseases

The mental health discussion should include how mental health affects physical health. NAMI reports a 40% increased risk of heart disease and other metabolic diseases in people with depression. Additionally, people living with chronic diseases such as these are at greater risk for depression:

• Autoimmune diseases
• Alzheimer’s disease
• Diabetes
• HIV/AIDS
• Multiple sclerosis
• Epilepsy
• Cancer

Specifically, a research study suggests people with a chronic disease and depression are prone to experiencing more severe symptoms of both illnesses. The study also indicates that mental illness makes it more challenging to adapt to a chronic disease. 

‌Sleep problems

Most people know sleep can impact our mental health. If we have a restless night or live with insomnia, we're less effective during our waking hours. However, mental health also directly affects healthy sleep.

• Depression: About 75% of people with depression have symptoms of insomnia. As a result, people with depression have the added burden of daytime sleepiness.
• Seasonal affective disorder: Seasonal affective disorder is tied closely to the disruption of a person's circadian rhythm, the internal biological clock that controls sleep and several bodily processes. For this reason, people who live with seasonal affective disorder may sleep either too little or too much.
• Anxiety disorders: In the U.S., anxiety disorders affect approximately 20% of adults, and these disorders are strongly associated with problems sleeping. In this situation, sleep problems often become an added source of anxiety, which creates anticipatory anxiety when it's time to go to sleep.
• Bipolar disorder: In bipolar disorder, sleep patterns change frequently, and problems with sleep can worsen or even induce both manic and depressive periods.
• Schizophrenia: People who live with schizophrenia have an increased likelihood of experiencing circadian rhythm disorders or insomnia.
• Autism spectrum disorder (ASD): People with ASD are more likely to experience sleep problems, including sleep-disordered breathing and insomnia.

Concentration problems

Being unable to concentrate affects nearly every aspect of a person's life. Many mental health conditions have an impact on our ability to concentrate. This can create issues in our interpersonal relationships, as well as in school or work. Alternatively, mentally healthy people have an increased chance of fulfilling their potential in these areas.

Substance abuse disorders

Adults in the U.S. who are living with a mental illness have a 33.5% chance of experiencing a substance use disorder, according to the Substance Abuse and Mental Health Services Administration. While this can include illicit or illegal drugs and substances, abuse of legal substances such as tobacco, alcohol, and controlled substances can also have an impact on physical health.

Conclusion

Taking active steps toward improving mental health gives us a head start to living a balanced and fulfilling life. Help and support are available, and mental health can improve with treatments such as therapy and medication. Evidation can help you track and monitor both mental and physical health while also earning points. With Evidation, you're empowered to make the most informed decisions about your mental health and overall well-being. Try Evidation today by downloading the app and getting started on your journey to the best version of you.

Getting enough sleep is essential for overall health and well-being. However, many seniors suffer from persistent slumber issues. In fact, chronic sleep problems affect 40% to 70% of people aged 66 years and above.

Seniors with sleep problems often wake up tired the next day, but that isn’t the biggest concern. These problems can escalate to various physical and mental health conditions over time. The CDC reports that sleep disturbances are linked to chronic diseases, such as type 2 diabetes, heart disease, obesity, and depression.

Fortunately, there are options to help seniors get a better night’s sleep. Meditation is one of the most natural and effective ways to improve sleep quality - and not just for seniors. 

Meditation is a mental-quieting practice that involves breathing techniques and utmost focus. It can provide a drug-free way to help fix sleep problems. How? It can regulate the body's natural sleep processes and promote a deeply relaxed state.  

Not sure where to start with using meditation for better sleep? Fret not; this page covers the transformative power of meditation for sound slumber. Read on to learn how it can help you or your senior loved ones sleep better.

1. Meditation increases melatonin production 

Melatonin levels are crucial for controlling the sleep-wake cycle. As people age, these levels tend to decrease, making it more and more difficult for seniors to fall and stay asleep at night. However, many seniors can benefit from meditation to boost their melatonin production.

‍Meditating activates the pineal gland and the entire corpora quadragemina. Located at the center of the brain, this gland is responsible for generating melatonin, which is vital for sleep. Through focused concentration and breathing, meditation gets the pineal working to pump out more melatonin to cue the body that it's time for rest.

Aaron Charlton, Health, Science & Travel Writer at Away Clinic, suggests practicing meditation. "It can help increase melatonin production and regulate stress. It controls stress like cortisol and cytokine levels, which can potentially suppress melatonin." 

Charlton explains, "Seniors who incorporate meditation into their nightly routine discover they can sleep more quickly and soundly. Not only do they have a more restful sleep, but they also wake up feeling more energized."

2. Meditation reduces stress and anxiety 

Stress and anxiety often  cause sleep difficulties, which is especially the case for many seniors. However, meditation can be an effective strategy for overcoming these unsettling mental conditions and can be a vital part of seniors' stress management techniques.

Various studies show that mindful meditation can help reduce stress and anxiety. It triggers the body's relaxation response, regulating blood pressure, heart rate, and breathing. As such, it can significantly decrease the symptoms of stress, rumination, and worry among seniors.

Sam O'Brien, Founder and Chief at WaterSportsWhiz, explains, "Meditation gradually creates resistance to everyday stresses. There will be less mental chatter in the evening, so seniors can relax better and doze off to a good sleep. Ultimately, the tranquility of the mind is key to sound sleep."

Further, Olivier Poirier-Leroy, Owner and Editor of YourWorkoutBook, recommends the meditation practice. "Sit in a comfortable position, close one's eyes, and focus on anything, such as your breath. Through meditation, older adults can teach their minds to be less preoccupied with the past or the future and be more in the present."

3. Meditation regulates circadian rhythm

The circadian rhythm is the internal "timekeeper" of the human body since it controls the sleep-wake cycle. However, as seniors age, they find it hard to get sleep at night and stay awake throughout the day. Meditation can help support and strengthen these fundamental biological cycles.

Research shows that meditation practices affect brain functions, causing regulatory changes in various mental states, such as sleep. Specifically, it improves the brain sections involved in circadian rhythms. Reinforcing these 'command centers' strengthens the circadian rhythms.

Danelle Ferreira, Crystal Specialist at AllCrystal, emphasizes the positive impact of meditation on the circadian rhythm. "Seniors with healthy circadian rhythms experience drowsiness as soon as they go to bed because their brains are sending signals to shut down." 

Ferreira argues, "With daily practice, they can use the benefits of meditation to create sleep patterns in line with the daylight and the nighttime. That results in a more peaceful and restful sleep.”

The power of meditation for better sleep for seniors

Sleep is essential for physical and mental health. However, many seniors don't get the right kind and amount of sleep. Worse, some battle with insomnia and other sleep issues. That's where meditation can help as an inexpensive and drug-free remedy.

As discussed, meditation can help increase melatonin production, reduce stress and anxiety, as well as regulate the circadian rhythm. It can assist seniors in falling asleep more quickly, staying asleep longer, and waking up with greater energy. Harness the power of meditation, and it can ultimately promote good health and overall well-being!

Even a 5-minute meditation session before bed can greatly benefit seniors. Apps for mindfulness meditation, body scans, mild yoga, and breath-focused meditation are excellent options. Try the Evidation app today to track your sleep and monitor your health!

One of the keys to maintaining an active lifestyle and healthy living is to move more. Whether we're hitting the gym, enjoying a walk in the park, or going for a brisk morning run, any type of movement can benefit our overall health. But what if you want to get in a quick workout without leaving the house? You might be pressed for time on a day when every minute counts. Or maybe you don't have easy access to a gym facility. Are there some easy exercises to do at home?

Fortunately, you don't have to do an intense home workout to improve your overall fitness and health. And you don't need a dedicated room in your home for gym equipment, either. You can enjoy great workouts without equipment. A whole body exercise routine at home can be as good for you as a trip to the gym. Let's dive in and explore some ideas for moving more from the comfort of home.

Benefits of exercising at home

Why work out at home? The most obvious benefit of an easy or intense home workout is the convenience. How perfect is it to get in an effective workout without having to commute to the nearest gym? Besides convenience, you can also enjoy these benefits that come with a daily workout at home.

Cost-effective

Second to convenience, there's no question that a daily workout at home is easier on your budget than a costly gym membership. Besides the membership cost, working out at the gym might also include expenses for parking, gas if you drive, public transportation costs, or stylish workout clothing.

Flexible

When working out at home, you don't have to commit to a class schedule or the operating hours at the gym. In fact, you can work out in shifts or break up your exercise routine if that's what works for you.

Comfortable

In your own home, you have total control of your atmosphere. You get to select the music you like without having to wear earbuds. Also, you can create an ambiance that enhances your workout. Perhaps best of all, a home workout allows you to adjust the thermostat to whatever temperature you want.

Private

At the gym, you're bound to interact with other people. And sometimes that's not what we want. Working out at home gives you the freedom to get into your own zone without worrying about offending the well-meaning lady on the treadmill next to you who wants to chat. Equally important, there is no judgment when working out at home. You can wear whatever you want, and you don't have to worry about how other people think of you and your workout.

Versatile

We're going to share some ideas below for easy exercises to do at home, but you can also tap into the vast array of online video exercises. With a plethora of internet exercise videos available, you can participate in your own private fitness class whenever you want.

Hygenic

The reality is exercise is messy. If we're exercising effectively, there is going to be some sweat. There's no way around it. At the gym, it's virtually impossible to not be exposed to germs from our fellow fitness enthusiasts. At home, you'll still sweat, but you only have to worry about your own sweat, giving you a more sanitary exercise experience.

Time-saving

One of the biggest benefits of doing easy workouts at home is saving time. You don't have to spend a lot of time preparing a gym bag, driving to the gym, parking, and changing. Also, you can take a quick shower after your workout without having to wait in line.

Importance of staying motivated for consistent workouts

The key to meeting your fitness goal is consistency and staying motivated. Working out at home leaves you with less wriggle room for excuses. For example, if you have to leave your house to exercise, it can be tempting to skip a day if the weather is cold or rainy. Or maybe you've had a difficult day and dread the thought of having to put on a smile and be around other people.

Home workouts give you an excuse-free zone. Best of all, you can fit the workout into your schedule, even opting for a few minutes of exercise here and there. After all, all you have to do is walk to your designated exercise area. And you never have to worry about your favorite exercise class being full.

To make sure you're staying consistent in your exercise routine, follow these tips:

• Choose exercises you enjoy: You're more likely to exercise consistently if you're doing your favorite workouts.
• Minimize distractions: Ideally, you’ll find a time and place to exercise with as few distractions as possible. If watching a TV show while exercising helps you be consistent, that's great. However, if any type of media distracts you, it may be best to turn it off before you start working out.
• Do mini workouts to make it work for your schedule: The flipside of not being distracted by your laundry list is fitting your exercise into the rest of your schedule. Studies show that breaking exercise up into smaller chunks of time is just as effective as a long workout. For instance, instead of doing one 30-minute intense home workout, you can break up your workouts into three 10-minute workouts.
• Block out exercise time: Mini-workouts don’t work in every situation. Some people benefit by blocking out time just for exercise. When possible, schedule your exercise time if your daily routine requires it. 

Importance of rest and recovery in the fitness journey

It's important to keep in mind that exercising at home has the same risks as working out at the gym, whether you're doing an intense home workout or following along with a relaxing yoga video. Also, just because you're working out at home doesn't mean you don't need a rest day.

Here are some reasons why it's important to put some emphasis on rest and recovery:

• Rest and recovery days help you avoid injuries and muscle fatigue.
• Rest days help you become stronger.
• A rest day will improve your overall wellness. 
• When you take rest days, you enjoy more healthy sleep.

Are you ready to learn more about some of the best easy exercises to do at home? Read on.

1. Planking

Planking is great for doing at home, and offers many benefits, including working core muscles such as the abs, obliques, and transversus abdominis. Also, planking can activate related muscles like your hamstrings, glutes, and lower back.

In addition to working your core muscle groups, planking can also:

• Protect your back
• Prevent exercise-related injuries
• Improve your posture
• Boost your mental health when combined with breathing techniques

To do a plank, go to the floor and get into a pushup position. Then, raise up on your arms and hold your body in an in-line, straight position that resembles a plank of wood.

2. Walking up the stairs

Walking alone is a great whole-body exercise. However, if you have stairs either inside your home or outside, you've got the perfect exercise equipment built into your home. Best of all, when you walk up the stairs, you need no further exercise equipment.

When accumulated over the course of a day, stair climbing can make a significant contribution to your daily whole body exercise routine. Stair climbers have a higher aerobic capacity and are generally more fit. Taking the stairs twice a day can lead to about six pounds of weight loss in a year, according to Duke University researchers. The same study says stair climbing helps to build and maintain healthy muscles, bones, and joints.

3. Yoga

Dedicated yoga practitioners know how rewarding yoga or pilates can be, but the health benefits of this ancient and complex form of exercise are also well-documented by science and research. Most people who enjoy yoga love the vibe of a yoga class, but you can also do yoga at home thanks to the availability of yoga videos online.

If you don't have time to watch a yoga video, you can also practice some basic yoga poses. All you need is a comfortable spot to get down on the floor. A yoga mat makes yoga even more comfortable.

Beyond the yoga mat, yoga may also provide these benefits, according to Harvard Health:

• Mindful eating
• Better body image
• Weight loss and maintenance boost
• Fitness enhancement
• Cardiovascular benefits
• Increased overall quality of life

4. Pushups

In 2019, researchers studied pushups in male firefighters, and the study found these firefighters had a lower risk of stroke and heart attack. Pushups work many of the body's muscles, including the pectoralis minor, triceps, anterior deltoids, and core muscle groups. For this reason, pushups may improve overall body composition, which can lead to fat loss.

To do a standard pushup, assume a high-plank position. Then, raise your body up and down using your arms. Allow your elbows to flare out at 45-degree angles.

Knee pushups can be as effective as traditional pushups. Additionally, knee pushups allow you to build up strength before you attempt a standard pushup practice.

1. From your knees, get into the high plank position.
2. From your head to your knees, maintain a straight line, bending your elbows as you lower yourself to the floor. Maintain the 45-degree angle with your elbows.
3. To start, push back up.

Other types of pushups include wall pushups, incline pushups, decline pushups, weighted pushups, and one-arm pushups.

5. Dance

One of the most fun ways to exercise is dancing. In addition to the positive physical aspects of dance, studies show dancing has psychological benefits. Moreover, a study published in Sports Medicine demonstrated that structured dance of any type is typically as effective as other physical activity types.

When working out at home, you can literally dance like no one is watching because if you're home alone, no one is. Dance along to your favorite playlist, or find some fun dance exercise videos online.

6. HIIT

High-intensity interval training (HIIT) isn't just for the gym. Multiple studies have shown the effectiveness of HIIT exercises for both fitness and cardio benefits. The good news is you can do most HIIT exercises at home without equipment. These include:

• Pushup
• Burpee
• Squat with overhead press
• Russian twist
• Mountain climber
• Jumping jack
• Bent-over row
• Kettlebell swing
• Lunge
• Plank and plank jack

7. Shoulder presses

With shoulder presses, you can strengthen your shoulder muscles while also increasing their size. This includes the triceps. Shoulder presses help when you want to improve your ability to perform everyday tasks, such as placing items on an overhead shelf or putting dishes away in a high cabinet.

If you want to add shoulder presses to an intense home workout, you'll benefit from either a dumbbell shoulder press or a shoulder press machine. However, you can also use small dumbbells to do basic shoulder presses.

Simply put, an overhead press is a movement in which you push resistance over your head. You can achieve this in a few different ways:

• One hand at a time
• Both hands at the same time
• A single barbell you hold by both hands
• A free weight not attached to a piece of equipment in each hand

8. Tae Bo

Tae Bo incorporates taekwondo and boxing, hence the abbreviated name "Tae Bo." This unique exercise routine enjoyed its heyday in the 1990s when exercise guru Billy Blanks reached millions of fitness enthusiasts and beginners with VHS tapes. Tae Bo was specifically designed for a home workout, and it remains one of the easiest ways to get into a solid cardio workout routine in the comfort of your own home.

You don't have to dust off that old VCR in your attic to get back into Tae Bo. Thanks to the internet, you can find countless videos online to follow along with. If you want to enjoy the comfort of home while also engaging with others, some Tae Bo enthusiasts connect via Zoom to enjoy a good workout.

9. Squats and lunges

Squats are a functional exercise that can help prevent injuries, boost your calorie burn, improve your posture and balance, and strengthen your core. Specifically, squats can help power you through essential daily tasks that include stair climbing, walking, carrying heavy loads, and bending. Squats also support back muscles.

A fundamental movement pattern, squats require muscle and joint integration. Primarily, squats target these muscles:

• Quadriceps
• Gluteus minimus, maximus, and medius
• Adductor (groin)
• Hamstrings
• Calves
• Hip flexors

If you have knee injuries or pain, you can still do squats. Consider chair squats.

1. Stand with your feet shoulder-width apart in front of a chair.
2. Bend your knees and hinge at the hips, lowering down and back until your bottom makes contact with the chair. Keep your arms extended in front of you.
3. Use your heels to push up and return to the start position.

Utilizing Evidation to track progress and stay motivated

Building some of the exercises we listed into your daily workout at home can be either your regular workout or an occasional alternative to going to the gym. Using the Evidation app and platform will help you stay motivated as you track your progress.

Evidation can connect to your favorite fitness apps, including apps such as Fitbit, MyFitnessPal, Apple Health, Runkeeper, and more. With these apps, Evidation can help you track many of your health stats, including heart rate, steps taken, and exercise. Download the app today to learn more and start tracking your fitness journey.

If you're familiar with the phrase "fight or flight," you already have a basic understanding of what cortisol is. In short, cortisol is the body's natural stress hormone that triggers the "fight or flight" response.

Short-term cortisol release can give us the boost we need to run from danger, but prolonged high cortisol levels are unhealthy, leading to some chronic diseases and weight gain. If you're wondering how to lower cortisol, you may be surprised to learn that some simple dietary changes can help. Let's learn more about what exactly cortisol is and how diet and delicious recipes can play a role in cortisol regulation.

Understanding cortisol and its impact on health

It's no secret that stress is harmful to both our minds and our bodies. Released by the adrenal glands, cortisol is the stress hormone that is triggered through the sympathetic nervous system to:

• Release energy stores
• Deal with stressful scenarios
• Regulate the body's immune system
• Maintain healthy blood pressure levels when we're experiencing stress

Over time, high cortisol levels lead to serious health conditions such as heart disease, osteoporosis, diabetes, high blood pressure, and more. Equally concerning, high cortisol levels can interfere with sleep hormones, and poor sleep has an impact on concentration and energy levels. Learning more about how to reduce cortisol levels can have a huge impact on your health.

Role of diet in cortisol regulation

Most of us can enjoy all foods in moderation, but some foods may actually increase stress and affect how we manage our cortisol levels. What foods raise cortisol levels? High sugar intake can cause an elevated cortisol level, as can saturated fat and refined grains. An elevated cortisol level makes it more challenging for our bodies to handle stressful situations.

Moreover, research has indicated a strong relationship between improved mental health and a healthy gut microbiome. Microbiomes are the microbes that live in our guts. Eating a low cortisol diet plan will support gut health and may help reduce anxiety and stress, which improves overall health.

The good news is some of the most delicious foods are also foods that can help manage cortisol levels. Let's go over some foods to lower cortisol.

Key nutrients and foods for lowering cortisol levels

All of these foods may lower cortisol to support healthy stress levels and gut health.

• Whole grains: Rich in fiber and plant-based polyphenols that may support gut health and stress levels
• Dark chocolate: Contains flavonoids that may control stress reactivity in the adrenal glands
• Whole vegetables and fruits: High in polyphenolic compounds and antioxidants that may reduce cortisol levels and fight free radicals
• Green tea: Contains catechins and the calming compound L-theanine, which is linked to increased mental alertness and stress reduction
• Lentils and legumes: Fiber-rich to manage blood sugar levels and support gut health
• Healthy fats: Linked to reduced stress and brain health

Additionally, prebiotics and probiotics can help lower cortisol levels. Consider foods such as sauerkraut, yogurt, and kimchi to support lowered cortisol levels and promote a healthy gut.

Staying well-hydrated will also help you keep your cortisol at healthy levels. When we're dehydrated, cortisol levels can temporarily increase.

5 easy and delicious recipes designed to lower cortisol

These recipes are a good start for enjoying a healthier breakfast, lunch, or dinner.

1. Banana almond butter smoothie

Ingredients

• 4-5 ice cubes
• 1 frozen or fresh banana
• 1 cup unsweetened plant-based milk (vanilla almond milk is an excellent choice)
• 1 Tablespoon almond butter

Directions

Blend all of the above ingredients in a high-powered blender until smooth.

2. Turkey and avocado wrap

Ingredients

• 2 warmed whole wheat tortillas
• 1/4 pound thinly sliced turkey breast
• 2 Tablespoons light mayonnaise
• 2 teaspoons jalapeno peppers, finely chopped
• 8 tomato slices
• 1/4 cup shredded low-fat cheddar cheese
• 1/2 ripe avocado, thinly sliced
• 2 teaspoons fresh cilantro, minced

Directions

1. Spread the whole wheat tortillas with the light mayonnaise.
2. Top the tortillas with all of the ingredients.
3. Roll up the tortillas with the ingredients and cut them in half to serve.

3. Oatmeal with berries and walnuts

Ingredients

• 3/4 cup organic oats
• 1 Tablespoon chia seeds
• 2 Tablespoons ground flaxseeds
• 1 cup berries, chopped
• 1/4 cup chopped walnuts
• 1/4 teaspoon salt
• 1 1/2 cups water

Directions

1. Bring the oats, water, chia seeds, salt, and flax to a boil.
2. Reduce the heat and simmer the oatmeal for 7-10 minutes, just until the water is completely evaporated and the oatmeal is soft.
3. Add the chopped berries to the oatmeal and serve.

4. Grilled chicken and vegetable skewers

Ingredients

Marinade

• 1/4 cup extra virgin olive oil
• 1/4 cup parsley, chopped
• 1/4 cup basil, chopped
• 1 juiced lemon
• 2 cloves minced garlic
• 1 teaspoon salt

Skewers

• 1/2 pound chicken breast, cut into 1-inch pieces
• 8 ounces cherry tomatoes
• 8 ounces whole mushrooms with stems removed
• 2 green onions, cut into 1-inch pieces

Directions

1. Combine the marinade ingredients in a zippered bag or large bowl.
2. Add the chicken pieces to the marinade, tossing thoroughly to coat.
3. Seal the bag or cover the bowl and refrigerate between 30 minutes to two hours.
4. Heat the grill to medium-high heat.
5. Build the chicken and veggie skewers by threading the vegetables and chicken onto wooden or metal skewers.
6. Grill the skewers for about 10 minutes, turning halfway through the cooking time.

5. Dark chocolate and almond energy bites

Ingredients

• 8 ounces Medjool dates, pitted
• 1 cup raw almonds
• 4 Tablespoons almond butter
• 6 Tablespoons unsweetened dark cocoa powder
• Optional toppings: white sesame seeds, unsweetened cocoa powder, mini chocolate chips, chocolate sprinkles

Directions

1. Combine the almonds and dates in a food processor bowl. Blend these ingredients until they're finely ground. The pieces will be about the size of sesame seeds and mixed together evenly.
2. Add the almond butter and cocoa powder to the bowl, pulsing until smooth. This mixture should stick tightly together when pressed between your fingers. If the mixture is crumbly or dry, add more almond butter.
3. Roll 1 tablespoon at a time of the almond butter and chocolate dough into balls.
4. Roll the energy bites in the desired toppings.
5. Store at room temperature for two days or up to two weeks in the refrigerator.

Conclusion: food for healthier cortisol levels

Learning how to control cortisol levels involves managing stress reactions, but making simple changes to your diet can also help. Using these recipes and adding some of the healthy foods we listed above can play a crucial role in keeping cortisol at a healthy level. This can lead to long-term stress management, a healthier lifestyle, and improved overall health.

Evidation can serve as another tool for living your healthiest life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

Hypertension, commonly known as high blood pressure, is a significant health concern that affects over a billion globally. As a leading risk factor for heart disease and stroke, which are among the primary causes of death in the United States, understanding and managing high blood pressure is crucial for long-term health and well-being. 

High blood pressure develops over time and is often linked to a combination of genetic predisposition and lifestyle factors. It's called the "silent killer" because it can be asymptomatic for years, making awareness and early detection vital. Regular monitoring of blood pressure is essential for early intervention and management. The Centers for Disease Control and Prevention (CDC) provides comprehensive resources that define high blood pressure and its causes, and that emphasize the importance of measuring and monitoring blood pressure.

Interpreting your personal health data

At Evidation, we harness the power of personal health data to shed light on the modifiable factors (things you can change!) that may contribute to developing high blood pressure. By analyzing responses from your health surveys along with your wearable data – such as alcohol usage, smoking history, activities, and sleep patterns – we can identify key lifestyle patterns that may influence your blood pressure.

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The image above represents a range of health and lifestyle factors, and where you might fall compared to official guidance from the CDC and the American Heart Association (AHA) for managing high blood pressure or improving cardiovascular health. 

The blue bars stretching towards the right of the center line show where you are compared to the recommended range. These factors may have a positive influence on your blood pressure. For instance, if you sleep 9 hours per night on average, you’re well into the recommended range of more than 7 hours of sleep per night, which can help keep your blood pressure in a healthy range.

The red bars that don’t extend beyond the center line indicate areas for improvement. If, for example, your aerobic minutes are less than 150 minutes per week on average, the red bar suggests that a beneficial change would be to increase your physical activity, in particular your aerobic minutes (for example, by spending more time doing moderate exercises, like brisk walking, biking, or mowing the lawn). Increasing your physical activity may lead to an improvement in cardiovascular health and may improve hypertension prevention and management.

The path forward

Our goal at Evidation is to empower individuals with actionable insights. By understanding where you stand, you can take informed steps to maintain the positive behaviors and address the areas where change could lead to better health outcomes.

Monitoring personal health data is a proactive step towards understanding and mitigating the risks associated with hypertension. By focusing on modifiable lifestyle factors, we can work towards prevention and improved health. For more information on how to manage and prevent high blood pressure, visit the CDC's High Blood Pressure page.

Get your hypertension insight on Evidation

New to Evidation and want to see insights like this? Be sure to connect your fitness apps or wearable devices. Learn how here. 

Not yet part of the Evidation community? Download the app today to unlock personalized health insights.

From commercials on TV to articles in magazines, you don't have to look far to find opinions on whether corn is good for you. Corn's nutritional value has been debated for years, and it can be tough to find an answer to whether it's the right fit for your nutritional needs. Here, we'll take a look at the nutritional profile of corn, facts and myths around the vegetable, and how you can enjoy corn as a part of your balanced nutrition plan.

The nutritional profile of corn

A jack of all trades, corn is technically classified as a grain, vegetable, and fruit, and can be used to meet many dietary needs. Corn is high in carbs (which isn't necessarily a bad thing!), and it's also loaded with vitamins, minerals, and fiber. The veggie is also fairly low in fat.

One cup of sweet corn includes:

• 177 calories
• 41g carbohydrates
• 5.4g protein
• 2.1g fat
• 4.6g fiber

A cup of corn also contains a variety of vitamins and minerals, including:

• 17% of the recommended daily value (RDV) of vitamin C
• 25% of the RDV of thiamine (vitamin B1)
• 19% of the RDV of folate (vitamin B9)
• 11% of the RDV of magnesium
• 10% of the RDV of potassium

Myth 1: Corn is high in sugar and unhealthy

While corn is higher in sugar than other vegetables and may not be the best fit for people with certain health conditions (like diabetes), most people can safely enjoy corn. That being said, staying away from high-fructose corn syrup – a type of sweetener derived by isolating corn sugar – is a smart move for anyone.

Truth 1: Corn provides essential nutrients and dietary fiber

Whole, unprocessed corn provides your body with nutrients and fiber that can support a healthy lifestyle. Adding corn to your grocery list can help you enjoy meals that are packed with iron and plenty of fiber that can be helpful for dealing with constipation and other digestive issues.

If you're concerned about your sugar intake or have health conditions that require you to limit the amount of carbohydrates you eat, it's important to talk with your doctor to ensure that you're following the correct nutritional guidelines for your health.

Myth 2: Corn is genetically modified and unsafe

Studies show that over 90% of the corn grown in the United States is genetically modified. While more research needs to be done on the effect of GMOs (genetically modified organisms) on humans, research thus far has shown that GMOs are generally safe to consume.

Truth 2: Understanding GMOs and corn production

Many people enjoy genetically modified foods as a part of a healthy lifestyle. Some of the most common crops that are genetically modified in the United States include soybeans, corn, canola, sugar beets, potatoes, and alfalfa. According to the U.S. Food and Drug Administration (FDA), more than 95% of animals raised for meat and dairy purposes in the United States are fed GMO crops.

Some GMOs have been modified to increase the amount of nutrients in the food, allowing your body to get more of what it needs. Some fruits and vegetables are genetically modified to reduce browning, or to resist certain pests during the growth process.

GMO foods are studied carefully before they're released to the public and GMOs in the US are regulated by the FDA who “makes sure that foods that are GMOs or have GMO ingredients meet the same strict safety standards as all other foods,” but some researchers believe their safety is still up for debate. While human clinical trials have yet to be run, some animal studies show that the consumption of GMOs may be related to accelerated aging, blood pressure changes, infertility, gastrointestinal issues, endocrine system problems, and changes to the immune system. 

Myth 3: Corn causes weight gain and should be avoided

Every food can be enjoyed on a balanced diet, and there's no need to avoid anything that's eaten in moderation and fits into your nutrition plan. An ear of corn on the cob is calorically similar to an apple, and the fiber in corn can help to slow down your body's digestive process, increasing the amount of time until you feel hungry again.

While corn is sweet for a vegetable, it has less than a third of the sugar in a banana, and less than a fifth of the sugar in an apple. Whole sweet corn – not to be confused with high fructose corn syrup – can be a balanced addition to any nutrition plan.

Truth 3: Incorporating corn into a balanced diet

It's easy to add corn to your nutrition plan, and it's a good fit for any meal of the day. Try these Mexican Street Corn Breakfast Tostadas, an easy breakfast option that will have everyone in your family coming back for more.

Sweet corn can also be a delicious addition to a balanced lunch or dinner – check out these quick, delicious options that allow you to enjoy raw corn (no cooking required!).

Cooking and serving suggestions for corn

Whether you're using canned corn or you're working with corn on the cob, there are plenty of ways to prepare this delicious, sweet, starchy vegetable in your kitchen.

A few tips for cooking and serving sweet corn in your home:

• Corn begins to lose sweetness after it's picked, so it's best to use corn that you bring home from the grocery store or farmer's market as soon as possible.
• Focus on including fresh corn in your diet during summer and early autumn, when corn is in season.
• Corn is fairly low in calories, and there's no reason to limit yourself when it comes to enjoying the veggie. That being said, keep an eye on how much salt, butter, or other additions you add to your corn.
• Cooking fresh corn is simple: with or without the husk, you can boil, steam, roast, microwave, or grill corn. If you'd prefer, you can also remove the corn husk and cut the kernels from the cob prior to cooking.

Evidation: Here to help you live your best life

You care about your health, and you want to feel your best. Whether you're just getting started with living a healthier lifestyle or you've been tracking your health data for years, we're here to help you put your health data to good use. We offer personalized insights and articles to help you live your healthiest life. Learn more about how Evidation works and download the app today.

Anxiety is one of the most common and debilitating mental health conditions in the world, with over 300 million people living with anxiety disorders today. Our fast-paced and often chaotic lifestyles are breeding grounds for anxiety and stress, making it critical to educate people on how they can manage these conditions.

Whether you’re living with an anxiety disorder or you experience it on occasion, knowing how to address it quickly and effectively can make a significant difference. Wondering how to reduce anxiety immediately? Keep reading for five quick relaxation techniques that work.

How to quickly and effectively reduce anxiety

Anxiety can be crippling, but there are many ways to effectively manage it so you can refocus and continue with your day. Knowing the tools for dealing with anxiety can make all the difference. Here are five research-based strategies that can help you relax.

1. Deep breathing exercises

There’s a reason we always remind ourselves to “take a deep breath” whenever we’re feeling stressed, nervous, or panicked. The power of breath helps calm the nervous system, particularly the body’s fight or flight response, which is often triggered when we are in stressful situations. Our adrenaline kicks into high gear and can leave us feeling anxious and irritable, even after the anxiety has subsided.

When you focus your energy on breathing deeply, the central nervous system can relax as you breathe in more oxygen, bringing the body back to a rested state. As you slow your mind and your body down, you become more aware, centered, and present.

Tips to practice deep breathing

We recommend practicing deep breathing exercises before you’re in a stressful situation so you have some understanding of what to do. Take a seat in a comfortable chair and practice breathing slowly through your nose. Feel the oxygen fill your lungs as your chest rises. Slowly exhale the breath and repeat a few times.

This practice helps combat nervousness, stress, and anxiety that you may experience at work, at school, with your children, or in any other situation throughout the day.

2. Progressive muscle relaxation

Progressive muscle relaxation (PMR) is an effective approach to relaxing the muscles that carry the physical weight of anxiety, including the neck, shoulders, jaw, back, and core.

PMR teaches us how to relax our bodies by alternating between tension and relaxation through the major muscle groups. Here’s how to practice progressive muscle relaxation:

• Sit in a chair or lie down in a comfortable position
• Take a deep breath, and contract one muscle group, like your thighs or calves, for 5 to 10 seconds
• Exhale and quickly release the tension
• Relax for ten to 20 seconds, then move on to the next muscle
• Repeat until you’ve contracted and released each muscle group throughout your body

Through PMR, individuals learn how their muscles feel when they’re relaxed compared to how they feel when they’re tense. Over time, this practice will help to identify the stress signals in your body and how focused muscle relaxation can reduce stress.

3. Mindfulness and meditation techniques

Mindfulness teaches us to be fully present and aware of what’s going on, without feeling panic or stress in the moment. It encourages an inner stillness that many of us don’t know we have because we’re so caught up in our busy, chaotic lives. Mastering mindfulness takes practice, but those who make the effort learn to control their response to anxiety-inducing situations.

Meditation has long been touted as one of the most effective holistic approaches to combating anxiety, stress, and burnout. Anyone who searches “how to reduce anxiety naturally” will likely come across meditation techniques as a recommendation. It’s a powerful tool because it allows you to step away from the chaos and stress of your life to a safe, calm space where your body and mind can relax.

Guided meditation, PMR, breath awareness meditation, and body scan meditation are common and effective meditation techniques that people find most helpful when they’re dealing with stress or anxiety.

4. Visualization and guided imagery

Visualization and guided imagery are used to reduce anxiety and the negative emotions associated with it. By using visualization techniques (like picturing yourself on a tropical island), you allow your mind and body to fully relax in a place you feel safe and comfortable.

To practice guided imagery, find a quiet place and close your eyes. Picture a relaxing place, like a beach, lake, the mountains, or anywhere that feels peaceful to you. Imagine yourself feeling calm and relaxed.

Focus on the scene, whether it’s the sun on your skin, the breeze on the water, or birds chirping nearby. Remain here until you feel fully relaxed, acknowledging that you can come here anytime you feel anxious.

Visualization allows individuals to create positive outcomes for scenarios they are facing. Whether you’re stressed about a big presentation, nervous about a job interview, or any other situation that’s causing you anxiety, guided imagery allows you to see the positive outcomes rather than the worst possible scenario.

5. Sensory-based relaxation methods

Tapping into the senses is a great way to relax and re-center when experiencing anxiety. The sensory and nervous systems are intertwined, and many calming activities work to reduce stress and promote calm. When you’re feeling overwhelmed, here are some sensory-based relaxation methods to try:

• Use a weighted blanket to apply deep pressure to the body
• Listen to nature sounds or classical music
• Diffuse calming essential oils for aromatherapy practice
• Practice yoga or stretching to release tension

Bonus tips: Quick stress-busting physical activities

Exercise increases endorphins, improves mood, and reduces the negative effects of stress. Here are a few stress-busting activities to try when you’re stressed:

• Pilates, yoga, or Tai Chi
• Rowing or cycling
• Swimming
• Boxing
• Walking

Final thoughts

In a world plagued by anxiety, it’s more important than ever to have the resources and knowledge to incorporate these relaxation strategies into our daily lives. This way, if you find yourself in a stressful situation that’s causing you anxiety, you’ll be well-equipped to handle any challenge with confidence.

Anxiety management is a journey, not a sprint. Try out these various relaxation techniques and methods as you see fit; don’t expect your anxiety to subside immediately. Good work takes practice and commitment, but we’re confident these strategies will help improve your anxiety and overall mental health.

Manage your physical and mental wellness with Evidation

Caring for our mental and physical health has never been more vital than it is today. With Evidation as a resource, Members can track healthy habits, like exercise, meditation, diet, and more, to help reduce anxiety and promote overall wellness. We’re committed to providing the tools, science-backed insights, and personalized content to support you on your health journey. Download the Evidation app to get started today.

Stress doesn't just affect your mind – your body feels the effects of stress as well. From a lowered immune system to aches, pains, and more, both chronic and acute stress can make it hard to feel your best. While some types of stress can be reduced, stress itself is unavoidable. That being said, you can reduce the impact of stress on your health by utilizing stress management strategies that allow you to mitigate the effects of stress on your body.

Here, we'll take a look at the different ways stress can affect you physically, as well as steps you can take to manage stress in a way that positively contributes to your overall well-being.

The physiological effects of stress on the body

Our bodies are great at dealing with small doses of stress, but chronic stress and severe acute stress can both be physically taxing. In addition to mood changes, unmanaged stress can lead to both acute and chronic conditions that can make it difficult to get through the day.

How stress impacts immune function

When the body experiences stress, the brain releases cortisol, a hormone that's great for boosting immunity – in the short-term. When your body regularly releases cortisol due to chronic stress, or repeated acute stress events, you may experience inflammation that makes it harder for your body to fight illness.

Failure to manage stress levels can result in a number of immune system issues, including arthritis, lupus, psoriasis, fibromyalgia, and inflammatory bowel disease. Many people find that when their stress is left unmanaged, they turn to unhealthy coping mechanisms, such as drinking, smoking, and overeating. These issues can create more stress in the body, creating a dangerous spiral.

The link between stress and cardiovascular health

Research shows that chronic stress can lead to high blood pressure, which can increase the risk of stroke, heart attacks, and heart disease. A 2020 study showed that certain types of stress – including social isolation, marital stress, trauma, work stress, and childhood abuse – are more likely to contribute to an increased risk of a cardiovascular event than other types of stress.

Strategies for reducing stress in daily life

While it's impossible to avoid all stress and anxiety that comes with the pressures of day-to-day life, implementing strategies that work to control your stress levels can help you feel your best.

Incorporating mindfulness and relaxation techniques

Meditation, yoga, and mindfulness techniques can work to promote relaxation. There's no need to attend a yoga class or book a session with a meditation expert (unless you want to) – there are plenty of ways for you to reap the benefits of mindfulness when you're on a budget or have a tight schedule.

Using an app like Calm can provide you with guided meditations that you can easily listen to whenever you have a few minutes of downtime. In the mood to fit a quick yoga flow into your day? We love Yoga with Adriene's free, positive yoga videos that offer modifications that make it easy for yogis of all experience levels to enjoy the benefit of regular practice.

Establishing healthy boundaries and prioritizing self-care

Elevated stress over time can lead to burnout, which can make it difficult to work, enjoy relationships, and feel happy and healthy. While the idea of burnout is often work-related, it can also apply to romantic relationships, friendships, and family issues. Creating boundaries can feel difficult at first, but doing so allows you to say yes to what really matters (including your own self-care).

If you're dealing with an onslaught of work that's beyond your pay grade in the office, schedule a meeting to talk with your supervisor about the boundaries you need to set in order to avoid burnout. A similar approach can be taken with family and friends whose needs are pushing you to your limit. Having an honest, open conversation about your bandwidth and availability can help others understand that saying no to requests and invitations isn't about them – it's about you prioritizing your own needs.

Scheduling your self-care activities as appointments can help you to prioritize the activities that help you manage stress. Creating time in your calendar to enjoy a walk, cook a new healthy meal, or talk with a trusted friend can all help you lower your baseline stress levels so that you're better able to handle whatever life throws your way.

The role of exercise and physical activity in stress management

When you're feeling stressed and overwhelmed, exercise can feel like the last thing you want to add to your schedule. Making physical activity a regular part of your life, however, can help to lower chronic stress levels and better equip you to deal with acute stress.

The immediate physical stress of exercise can help teach your body how to work through tough situations, bolstering your stress management toolkit. Working out can also support your immune, digestive, and cardiovascular health, mitigating the negative effects of stress on these vital systems.

While going through a tough workout can be a great way to lower stress levels, even short bursts of movement can have health benefits. Going for a few ten minute walks throughout the day can be a time-effective way to enjoy the benefits of exercise without adding another item to your to-do list.

Nutrition and diet tips for stress reduction

Meeting your body's nutritional needs can ease the physical effects of stress. Eating regularly throughout the day can help to keep your blood sugar levels even, which can help to keep your body's response to stress under control. Cutting down on caffeine, adding high-fiber foods (like oatmeal, vegetables, and fruits) to your diet can also help boost your body's ability to withstand stress.

Evidation: Supporting your physical and emotional well-being

At Evidation, we use the data you provide to offer personalized insights, tips, and tricks that can benefit your well-being. Try implementing a few of the tips above to begin the process of building your stress management toolkit. Figuring out what works for you to manage stress levels can take some time, but it's well worth the effort. Stress management is a crucial part of a healthy life, and we're honored to help you feel your best. Learn more about how Evidation works and download the app today.