Blog

Protein is vital for a number of bodily functions, including hormone production, muscle repair, healthy immune system function, and more. The amount of protein you need depends on many factors, including your physiology, health goals, and activity level. At Evidation, we're here to help you meet all of your health goals. Here, we'll explore how you can calculate your personal protein intake needs if you're working toward muscle gain.

Protein and gender

Gender can have an influence on protein requirements, but biological sex alone doesn’t determine the amount of protein that a person needs in order to gain muscle. While men typically have a higher amount of lean muscle mass than women, this isn't always the case. Individual protein needs can vary depending on muscle mass, goals, and life circumstances (for example, protein needs change during pregnancy and menopause). Men typically require more protein than women to gain muscle mass, but it's important to consider many factors to determine the right amount of protein for you.

Genes and the gym: How genetics play a role in building muscle

While your physical makeup is not solely determined by genetics, your genes play a significant role in your body's protein metabolism and ability to develop and maintain muscle mass.

Some genetic factors that can influence how much protein you'll need in order to gain muscle include:

• Muscle fiber composition: Muscles are mainly made up of two types of fibers: slow-twitch and fast-twitch. Each type is designed for different activities. Slow-twitch fibers are designed for sustained athletic efforts, like long-distance running or swimming, while fast-twitch fibers are designed for power and speed, and are used in activities like weightlifting and sprinting. The ratio of slow-twitch versus fast-twitch muscle fibers each person is born with varies from one individual to the next. The amount of slow-twitch (endurance) and fast-twitch (strength and explosive movement) muscle fibers you have influences the way your body repairs and recovers following a tough workout, which can influence the amount of protein you need to build muscle.
• Protein processing: Your genes can influence how well your body absorbs and uses protein. If your body is more efficient than others when it comes to digesting and using protein, you may not need a super-high protein intake in order to gain muscle.
• Body composition: People who have more lean muscle mass require more protein to both maintain and build muscle. If you naturally have a more muscular body type, you'll likely need to more drastically boost your protein intake in order to gain muscle than someone who has a less muscular body type.

Protein requirements for muscle growth: calculating your needs

You may need to go through some trial and error to figure out exactly what protein levels help you move toward your goals, but understanding general guidelines can be a good place to start.

It's recommended that adults consume .35g of protein per pound of body weight to maintain general good health. If you're physically active, it's recommended that you consume 0.5 to 0.9g of protein per pound of body weight. Many people swear by eating 1g of protein per pound of body weight to build muscle and help with satiety if you're eating a fairly low-carb diet. While this isn't a bad rule, it can take some time to work up to such a high protein intake.

Eating protein at the right time is just as important as eating protein in the right amount. If you want to build muscle, you'll want to consume 15 to 25g of protein immediately after your daily workout in order to stimulate muscle growth (this counts toward your protein total for the day).

Enjoying high-protein foods

Ready to boost your daily protein intake? We've got you. Try these foods to enjoy delicious meals while getting the protein you need to build muscle:

• Eggs (6.3g of protein each)
• Almonds (6g of protein per ounce)
• Pistachios (5.7g of protein per ounce)
• Chicken breast (26.7g of protein for half of a chicken breast)
• Cottage cheese (28g of protein per cup)
• Greek yogurt (20g of protein per 7-oz. container)
• Milk (8g of protein per cup)
• Lean beef (25g of protein per 3 oz. serving)
• Quinoa (8g of protein per cup)
• Ezekiel bread (6g of protein per slice)

Progressive overload: Making the most of your time in the gym

Once you start regularly eating a protein-rich, muscle-building diet, you'll want to make sure you're putting your hard work in the kitchen to good use fueling your workouts in the gym. Progressive overload—resistance training that gradually becomes more intense over time—continually challenges your muscles. When your muscles have to constantly adapt to new tempos, higher weights, or increased repetitions, you'll get to reap the benefits of your high-protein diet.

It's important to increase your strength training safely and gradually to ensure that your program meets you at the nexus of challenge and ability. Pushing yourself too hard can lead to burnout and injury. If you're new to strength training, working with a personal trainer can help you move through a progressive overload program at a pace that's appropriate for your needs. If you're experienced and ready to tackle progressive overload workouts on your own, you'll want to follow a workout program that increases time, weight, or workout intensity by 10% or less each week to keep you safe as your muscles grow.

At Evidation, we're here to help you hit your fitness goals

If you're ready to pump it up in the gym, we're here to support you! At Evidation, we analyze the health data you choose to share with us to provide you with personalized, content-based insights that help you make decisions to drive your health forward. We're excited to help you make the most of your health data. Click here to learn more about what we do and download our free app.

As we close out 2024, we’re reflecting on a year of inspiring achievements and milestones from the Evidation community. Thank you for being an essential part of this journey—your participation is driving innovation in health research and helping millions take control of their health. 

Here’s a glimpse into what we accomplished together this year:

By the numbers: the power of our community

Part of being an Evidation Member is receiving valuable health insights to help you make the most of your data. But as we reflect on the year as a whole, we wanted to share some community insights that are just for fun!

‍

In 2024, Evidation Members:

• Logged 554 billion steps—enough to walk to Mars and back!
• Recorded 17,618 years of sleep—equal to the time since the Earth’s last major ice age.
• Completed 4.5 million research surveys—making impactful contributions to health research.
• Received 7.3 million personalized insights—helping members stay informed and proactive about their health.

Our most active day? March 10th, when members averaged 7,572 steps. The least active day? November 28th (Thanksgiving), with an average of 5,242 steps—but hey, we all deserve a little rest!

New features and insights in 2024

This year, we introduced tools and programs designed to give you even more personalized insights into your health:

Here’s a peek at some of the new things we launched in 2024:

• My Health Dashboard: A personalized hub for tracking what matters most to you.
• Expanded Insight Types: From week-over-week activity changes to new sleep insights like the Sleep Debt and Sleep Regularity Index.
• Physical Activity & Sleep Recommendations: Easy-to-follow steps for better rest and a healthier lifestyle.
• Hypertension Factors: Tips and physical activity recommendations to help maintain healthy blood pressure.
• Bookmarking & Sharing Features: Save your favorite insights and articles and share them with loved ones.

Groundbreaking studies and programs

Your participation made 2024 a banner year for health research, including:

• FluSmart 2024: Thousands of members managed their health with personalized insights related to flu and influenza like illnesses.
• MigraineSmart: Helped members better understand and manage their migraines through better data and actionable insights.
• BARDA Study: Evidation Members participated in a large scale study to validate our wearable powered flu detection. 

‍

A personalized year in review—just for you

Be on the look out for your Personalized Year in Review report, giving each member a unique recap of their health milestones, activity trends, and progress. Haven’t checked yours yet? Head to your Evidation app and look in the My Health tab.

What’s coming in 2025?

2025 is here and we’re already gearing up for another great year with:

‍

• Healthy Habits Score: Your daily actions summarized into a single, actionable score.
• Smart Reminders: Smarter migraine reminders to help you stay ahead of triggers.
• More personalized articles and tips to keep you informed and inspired.
• New programs designed to empower you with deeper health insights.

Thank you for an incredible year!

Every step, survey, and sleep log contributes to a healthier future—for you and for all of us. We can’t wait to see what we’ll achieve together in 2025.

Not an Evidation Member yet? Download the app today and kickstart your 2025 health goals!

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

Gastroesophageal reflux disease (GERD)

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

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

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

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

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

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

Crohn's disease

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

Common symptoms of Crohn's disease include:

• Diarrhea
• Abdominal pain
• Rectal bleeding
• Weight loss

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

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

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

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

Celiac disease

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

Common symptoms of celiac disease include:

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

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

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

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

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

Irritable bowel syndrome (IBS)

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

Symptoms of IBS commonly include:

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

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

Foods that can help to alleviate IBS symptoms include:

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

Peptic ulcers

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

Symptoms of peptic ulcers can include:

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

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

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

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

Monitoring your digestive health with Evidation

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

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

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

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

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

Magnesium for sleep

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

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

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

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

Melatonin for sleep

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

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

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

Can you use magnesium and melatonin together?

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

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

Which supplement should you use for better sleep?

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

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

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

smart sleep tips

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

Try these smart sleep tips:

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

Tracking sleep debt with Evidation

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

Understanding your sleep regularity index

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

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

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

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

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

The importance of healthy snacking while traveling

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

Healthy snacking offers many benefits, including:

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

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

Portable fruit and vegetable options

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

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

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

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

Protein-packed snacks for sustained energy

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

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

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

Whole grain and fiber-rich snacks

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

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

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

Hydration tips and healthy drink options

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

Try these tips to stay hydrated while traveling:

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

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

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

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

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

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

Understanding jet lag and its symptoms

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

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

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

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

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

Tips for preparing your body before travel

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

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

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

Strategies for adjusting to a new time zone quickly

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

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

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

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

Sleep aids and natural remedies to reduce jet lag

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

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

Using technology to your advantage

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

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

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

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

Mindful eating tips for holiday meals

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

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

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

Strategies for staying active despite a busy schedule

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

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

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

Managing stress and prioritizing self-care during the holidays

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

Try these strategies to manage holiday stress:

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

Tips for enjoying treats in moderation

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

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

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

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

Evidation: Your key to enjoying the holidays mindfully

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

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

Do you forget to log your migraine symptoms? 

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

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

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

How it works

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

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

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

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

Key features

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

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

Empowering personalized healthcare

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

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

Migraine tracking on Evidation

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

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

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

What is TMJ disorder?

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

Common symptoms of TMJ include:

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

Stress and jaw pain

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

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

Relaxation techniques to reduce stress-induced jaw pain

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

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

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

Lifestyle changes to manage stress and physical tension

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

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

Tips for managing jaw pain: exercises and posture

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

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

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

Using technology to manage and lower stress levels

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

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

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

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