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If you’ve worked to get into a good routine with your workouts and runs, running every day to keep up your stamina and strength, then winter can feel frustrating. You may feel like your only option is to run indoors on a treadmill or focus on other exercise during this season. Yet the cold season doesn’t mean you need to hang up your running gear. Running in winter or cold weather has many perks that are worth exploring. From burning more calories to keeping fit all year long, you can benefit from running when the temperatures drop. The key to learning how to run in the cold is to be prepared with the right gear, and this guide will help.

Note the benefits of cold weather running

Running in cold weather carries both psychological and physical benefits. In regard to mental health, winter can bring the winter blues due to shorter days and less time in the sun. Going for a run can trigger the “feel good” endorphins that can boost your mental health. If you suffer from seasonal affective disorder, you may notice that it improves with running. Getting exercise outside also improves clarity by stimulating blood flow to the entire body, including the brain.

Physically, there are multiple benefits found in running in the cold. First, when you exercise in the cold, you may burn more energy. Not only is your body burning energy through the exercise, but you may enter a state called thermogenesis, which is an increase in metabolism designed to help you stay warm. This process activates brown fat, which is the type of body fat that burns calories. Burning the brown fat can actually change your body composition as well.

In addition, running in the cold creates less heat stress on the body. While this might not show in your results because your muscles will contract more in the cold, it will give you a bit more endurance for your run. This is one of the reasons that many of the world’s top marathons take place in the fall.

Finally, winter running can keep your metabolism and motivation to work out going strong. Both of these will help you avoid the weight gain and fitness losses that are often common at this time of year.

Grab the right gear

Before you head out on a winter run, make sure you’re prepared with the right clothing and gear. Some factors to consider include these:

Cover exposed skin

Use as much covering as you can to keep exposed skin protected. Exercise leggings or joggers for your legs, jackets, and coats for your torso, and ski masks and neck gaiters for your head and face will all help. If it’s extremely cold, consider goggles.

Protect yourself from moisture

Moisture will make you feel colder, and this includes moisture from your body in the form of sweat. Use moisture-wicking fabric, especially in the layer closest to your skin, to protect yourself.

Pay attention to the temperature

Knowing how many layers to use can be challenging. Cleveland Clinic recommends dressing for conditions that are about 20 degrees warmer than the actual temperature. This will account for your increased body temperature due to your workout.

Choose the right footwear

When running, regardless of the weather, you’ll want running shoes that are ideal for your gait. However, you may want shoes with additional tread or grip in the winter due to the risk of falling. Another option is to keep your existing running shoes and add cleats or grips on top for winter runs.

Get prepared

Before you hit the ground running in the colder months of the year, make sure you’re properly prepared. In addition to the gear already mentioned, you’ll want to focus on your nutrition and proper warm-up and cool-down exercises.

Nutrition guidance for cold weather running

Your body may have different nutritional needs when you run in cold weather. Fitness First recommends stocking your glycogen stores before running in the cold because you may burn more carbohydrates to create heat for your body. Adding an extra serving of fruits and vegetables to the meals you eat prior to running is a good option. After running, consider consuming warm carbohydrates, like pasta or rice, to increase your body temperature and restore your energy. Protein may also help with rebuilding muscle after a winter run.

Warming up and cooling down

Getting blood flowing to your muscles is important when running in the cold. Start stretching inside before you hit the pavement. This will limber up your joints and muscles so they don’t tense up when they hit the cold air. Dynamic stretches, such as squats and walking lunges, are great warm-ups for cold-weather exercise. This will get your heart rate up and increase your range of motion before you start running.

After your run, your body temperature will drop quickly, and in cold temperatures, this can cause chills. If you’re sweating, the sweat can contribute to this sudden drop in temperature. Use a hot shower as a cool down after your run, or at least change your clothes. Drink a warm beverage to keep your body temperature up. Cool-down stretching is also important, but getting and staying warm is the biggest factor after a cold-weather run.

Stay safe

Running always carries a little risk, but winter weather brings a few additional considerations.

Don’t slip

One of the biggest is the risk of slipping on icy sidewalks or roads. Trails also have risks of ice and snow, especially since water tends to pool on these uneven grounds. If you don’t have a safe, clear path, then wait for the ice and snow to melt.

Hydration

Staying hydrated is essential when running in the cold weather, and it is sometimes overlooked due to the lack of heat. You may not feel as thirsty as you do in hot weather. You’ll want to drink room-temperature water rather than ice water, so you don’t lower your body temperature too much.

Visibility

Because it gets dark earlier in the winter and the sun rises later, you may need to wear reflective gear to stay visible. Even if you don't think it will be dark, consider lighter-colored clothing in case you’re out when the sun starts to go down.

Track your winter runs, and earn rewards with Evidation

As you decide to tackle winter running, make sure you’re getting all of the rewards possible for your work. Evidation allows you to track your exercise and healthy eating choices and earn rewards for them. If you’re ready to embrace winter running, track your choices with Evidation to stay on the right course.

Feeling nervous about working out at a gym for the first time? We get it. It can be nerve-wracking to walk into a new place, especially if you're at the start of your fitness journey and aren't sure where to begin. At Evidation, we're here to support you as you work to become your happiest, healthiest self. Here, we'll take a look at what you need to know to walk into the gym with confidence.

Your first time at the gym: what to expect

Many people feel intimidated by the idea of walking into a gym for the first time. While it's normal to feel apprehensive about any new experience, being prepared, knowing what to expect, and keeping an open mind can help you feel comfortable as you jump into your new workout routine.

If you're getting a gym membership for the first time, you'll want to set some time aside to fill out paperwork and go through a tour of the gym. This process can take 20–30 minutes, so it's a good idea to factor that time into your first gym session. Typically, you'll be offered the option of working with a trainer to get started. This is a smart option to help you learn your way around the gym, and the first session is often free. Even if you aren't interested in personal training sessions long-term, going through a week or two of workouts with a trainer can help you feel comfortable in the gym, practice safe workout techniques, and get a routine under your belt.

During your tour, you'll likely see separate areas for weight training (typically separated into areas for free/handheld weights and weight machines) and cardio machines (including treadmills, stationery bikes, elliptical machines, stair climbers, and more). Most gyms also have separate areas for stretching, and some may also have rooms designed for group exercise. Your gym may also have a pool, a walking or running track, a spinning studio, and other specialized areas.

You'll also want to make sure that your gym bag has everything you need to carry you through your first session. Be sure to bring:

• Change of clothes
• Sweatshirt in case you're chilly in the gym
• Water bottle
• Towel to wipe off machines (if your gym doesn't provide them)
• Earbuds for music

Going in with a plan

Creating a plan before you go to the gym can provide you with a sequence to follow, which can help you feel more comfortable as you get used to the gym. Using a workout app like FitBod can be helpful, as it can create a personalized plan that provides exercises based on your current fitness level (as well as provides you with videos to show you how to correctly and safely perform each exercise).

If you're not sure of your goals and are simply looking to become more active, it's OK if you're not sure about your plan. Spending some time on the treadmill, listening to music while stretching, or taking some time to look around as you get some cardio time in on the stair climber can help to boost your comfort level as you get used to your surroundings.

Boosting gym confidence

Any time you walk into a new situation, it's normal to have some anxiety or apprehension about what to expect. Getting your mind right before you go to the gym for the first time can work wonders in helping you make the most of your workout.

Keep the following in mind to boost your confidence before you head into the gym:

• Remember, everyone in the gym had a first day, and it's totally normal to feel a bit nervous. Every person who you see crushing it in the gym was once in your shoes, pulling into the parking lot and working up the courage to try something new.
• Everyone is concerned with their own workout—not yours. Some people feel intimidated by going to the gym because of a fear that others may be looking at them, judging them, or waiting for them to make a mistake. Nothing could be further from the truth. Everyone at the gym is focused on their own workout, and they aren't looking to see how fast you're going on the treadmill or how much weight you're lifting.
• Give it ten minutes. When you find yourself putting off going to the gym due to nerves or a lack of confidence, push yourself to walk through the door and spend at least ten minutes exercising.

Home workouts vs. the gym

Curious about whether it makes more sense to work on your fitness journey with at-home workouts? For many, working out in the comfort of home can create a less intimidating experience.

Pros of working out at home include:

• Privacy. If you're nervous about working out in front of others, you may find that it's easier to get started in your own home.
• No waiting for machines. In busy gyms, it can take time to get your turn on a cardio or weight machine, and the time that you're able to use the machine might be limited if others are waiting.
• No commute time. Driving or walking to and from the gym can take up some of the valuable time you have to work out.

Cons of working out at home can include:

• Lack of equipment. Gyms offer more equipment than most people have access to at home.
• Distractions. It can be easier to get distracted by family members, phone calls, and work when you're exercising at home.
• Fewer safeguards against injury. At a gym, you'll have trainers nearby, able to help you in the event that you're struggling or that you become injured.

Many people find that it makes sense for them to complete some workouts at home (such as bodyweight exercises and cardio), while heading to the gym for other workouts, especially those that require more equipment. You may also find that it makes more sense for you to head to the gym during the colder months of the year, while working out outdoors during the warmer months. If you decide that it makes more sense for you to be at the gym for some of the year, ask your gym whether they offer month-to-month or half-year memberships, as this can save you money when you're enjoying exercise outdoors.

Make the most of your workouts with Evidation

At Evidation, we're here to help you work toward your health and fitness goals, one healthy decision at a time. Whether you're just getting started with hitting the gym or you're a seasoned fitness enthusiast, our free app can help you make the most of your efforts.

When you download Evidation, you'll be able to connect the apps you're already using to track your health data to our app. With your permission, we'll use your data to find insights and connections that can inform your fitness journey, helping you choose the best next steps toward your goals. You'll also be able to earn cash rewards for following through with healthy, goal-oriented behaviors, like tracking your steps and logging your meals. An important note: your privacy is our top concern, and you have the right to stop sharing your data with us at any time.

If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and download our free app today.

Happy New Year! However you celebrate over the holidays, there’s often lots of preparations and get-togethers filled with mouthwatering foods and drinks on the table. For some, that means leaving behind healthy eating and physical fitness. 

In fact, about 50% of Americans have broken a diet due to holiday food temptation and about 90% planned to enjoy the holidays without worrying about maintaining a healthy diet. 

So, how do those of us who indulged this season get back on track? We commit to getting back into healthy habits, or building new ones, in the new year!

That’s easier said than done, however. So we’re sharing these tips on how you can get back on track and rebuild those healthy habits after the holidays.

Keep on reading to find out how.

How to reset from the holidays and restore healthy habits

1. Recommit to a healthy diet

Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging. Taking small steps, like introducing more fruits and vegetables, whole foods, and lean meats can help. Whether on a specialty diet like keto or paleo or a standard diet, choose foods rich in vitamins and minerals.

Brian Nagele, the CEO of Restaurant Clicks, provides food lovers with various options while eating out. “We encourage clients to reserve restaurant seats for the upcoming holidays. But we always promote healthy eating habits by choosing whole fruits, green leafy vegetables, and lean meat. We also advise limiting salt, sugar, and fat intake and avoiding processed foods.”

2. Stay hydrated

During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated. 

How much water your body needs depends on a variety of factors—like your activity levels, health factors, and where you live—but generally speaking, for healthy individuals, the Mayo Clinic recommends:

• 3.7 liters per day for men (15.5 cups)
• 2.7 liters per day for women (11.5 cups)

3. Get enough sleep

Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep. The CDC recommends at least 7 hours for most adults.

 As a personal trainer certified by the National Academy of Sports Medicine (NASM), Matt Scarfo emphasizes the importance of rest and sleep to his clients. According to Scarfo, a resident training and nutrition expert at Lift Vault, which offers free workout plans, sleep is when our bodies recover and repair muscle. 

4. Get regular exercise

It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.  

John Gardner, Co-Founder & CEO of Kickoff, believes consistency is the key to fitness success. “We encourage our clients to hit the gym at least three times each week. But if they have less time, we suggest being physically active, such as walking for at least 30 minutes daily. That will make a difference in their overall health.” Try working activity into your daily routine to build consistency. If choosing to walk instead of drive to the grocery store isn’t an option, try making choices like parking in the furthest parking spot while running errands. The extra steps can add up. 

5. Practice meditation and mindfulness

Holidays can be stressful, which may increase feelings of depression and anxiety in some. Preparing for celebrations and buying gifts can cause financial stress; and you may feel lonely if you’re unable to be with your loved ones. If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness. 

6. Pursue your hobbies and interests

If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

Love reading? Find some new books and nourish this hobby. Or put your favorite music on and sing or dance along. Want something more active? Call some friends to play sports, or travel somewhere new. Ultimately, pursuing your passions is good for your mental health.

7. Check in on others who might need support

You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. If you have friends, family, or neighbors who may be lonely or isolated, consider checking in to see if they need any support. It could make a huge difference for their mental and physical well-being. 

8. Practice self-care

If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.  

Self-care is the foundation for physical health and mental well-being. In addition to staying hydrated, eating healthy, sleeping well, and exercising regularly, here are some ways to take care of yourself:

• Separate professional and personal life
• Socialize with people
• Have 'me time'
• Pursue your passion
• Motivate yourself
• Celebrate small joys
  

Promoting health and well-being after the holidays

The end-of-year holidays can be a wonderful time, celebrating with family, friends, colleagues, and loved ones. Or maybe you just enjoy the fresh start of a new year.

Whether or not you monitored what you ate, or stuck with your workout routines over the holidays, now is a great time to reset and restore or renew healthy habits. Consider the eight recommendations above to help promote your overall health and well-being in the new year and beyond.

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.

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.

As the holidays begin, families and friends come together to celebrate. There’s much to be grateful for during this time, but the holidays can also bring up feelings of stress for many people. 

An important way to take care of yourself is to manage emotional wellness—not only to improve your overall health but to help you better enjoy the end of year festivities.

Today we’ll answer:

• What’s emotional wellness?
• And how can you manage it? 

What is emotional wellness?

Emotional wellness is a person’s ability to manage emotions and handle life challenges. 

When emotional wellness suffers, your relationships, mental health, and ability to do day-to-day activities can also suffer. 

Struggling to maintain emotional wellness may even impact physical health, with issues that can look like the classic effects of stress—including high blood pressure and digestive issues. 

Managing emotions, handling life’s stresses, and coping with difficulties in a healthy way—especially during potentially stressful times like the holidays—is a powerful tool for better overall health. 

6 tips to help manage emotional wellness during the holidays

Exercise

‍Evidence suggests physically active people have lower rates of depression and anxiety than people who don’t exercise frequently. 

This could be for a variety of reasons—though recent research suggests regular exercise has an “antidepressive effect.” 

‍How does it work? 

According to John Hopkins Medicine, it blunts the brain's response to emotional and physical stress. 

‍Physical activities like walking, biking, or even dancing can help:‍

• Improve sleep
• Increase energy levels
• Reduce feelings of stress
• Enhance mood and emotional well-being

If you have time, try to go for walks or runs during the holidays to help blow off some steam and improve your mood. It’s a healthy habit that can support your well-being well after the holidays are over too. 

Socialize

The holidays are a great time to socialize as family and friends get together. 

Socializing can help:‍

• Improve feelings of loneliness
• Sharpen memory and cognitive skills
• Increase happiness and well-being

Sometimes social gatherings and responsibilities can challenge our emotional well-being. But seeking positive social connection—whether with romantic partners, friends, family, or neighbors—can have a healthy impact on emotional well-being. 

Reduce stress

While characterized as a time of joy and cheer, the holidays bring increased stress for many people. You may have to plan family gatherings, buy gifts, or travel during some of the busiest travel days of the year.

Here are a few tips to help reduce stress during the holidays:

• Plan ahead. Set aside time, or even days dedicated to cooking, packing for travel, or shopping.
• Consider minimizing or eliminating gift giving with your family or friend group. Instead of swapping presents, many people choose to donate to charities, share food, write letters, or plan an activity or outing together. 
• Stick to a budget. Decide how much money you’d like to, and can afford to, spend before you shop. 
• Keep up with healthy habits. Do your best to stay physically active, get enough sleep, and take time for yourself for relaxing practices and hobbies of your own.

Get your sleep

‍Poor sleep can decrease positive emotions and increase negative emotional responses to stressors. 

‍To improve sleep during the holidays, do your best to:‍

• Exercise daily
• Avoid naps close to bedtime
• Avoid electronics, alcohol, and big meals before bedtime
• Sleep in a dark, quiet, and comfortable sleeping environment
• Keep a routine—go to bed at the same time every night

Practice mindfulness

Developing mindfulness practices can help you face stressful situations with more ease. Practicing mindfulness is about allowing yourself to be fully present—and not operating on autopilot, in a reactionary state. 

‍Two common mindfulness techniques include:‍

1. Deep breathing, which can help supply more oxygen to the brain and stimulate the parasympathetic nervous system—promoting a sense of calmness.
2. Body scans may also help you cope with challenges and stress. In one study, researchers found participants had reduced levels of stress after doing a body scan meditation. Body scans can be done in as little as five minutes and consist of being still and focusing on how various parts of your body feel, while breathing deeply and relaxing each body part.

Going for a stroll on your own can also be a great moment to practice mindfulness while getting exercise too.

Spend time with your hobbies

A hobby is any activity done regularly for leisure and enjoyment—like writing or painting, gardening, or athletic activities like sports or working out. 

‍Your hobbies are unique to you. Spending time on them can help:‍

• Reduce stress. One study showed cortisol (the stress hormone) dropped by 75% after participants made art. 
• Enhance well-being. In another study, researchers found people experienced a better mood after spending the day doing creative activities.

Conclusion

It’s important to take time for your emotional wellness during the holidays—it allows you to show up better for yourself, your relationships, and daily activities.

Whether it’s exercise, getting enough sleep, or spending time on a hobby—there are plenty of ways to take control of your emotional wellness.

We hope you learned something new to make the holiday season a little more joyful. 

Happy holidays!

Cardiovascular diseases (CVDs) cause 17 million deaths globally every year, making it the leading cause of death around the world. 

The cardiovascular system—which includes your heart and blood vessels—distributes oxygen through the body and removes waste. Every cell in the body depends on this process to run smoothly. 

Your cardiovascular system plays a key role in your overall health and longevity. In today’s article, we’ll share three tips to improve your cardiovascular health. 

Definition of cardiovascular health

Your cardiovascular health refers to the health of your heart and blood vessels, according to the National Association of Chronic Disease Directors.

Many people experience cardiovascular health issues at some point during their lives. The heart and blood vessels are complicated, and it’s easy for small issues to grow into something larger and more concerning over time. Some people are more genetically prone to heart issues, while others develop heart problems due to environmental and lifestyle factors. Often, it’s a combination of genetics and lifestyle that lead to cardiovascular health problems. 

Lifestyle issues that can contribute to cardiovascular problems include: 

• Smoking
• Chronic stress
• Sedentary lifestyle
• High blood pressure
• High cholesterol
• Diabetes

When people are aware that they’re living with conditions that make them more likely to develop cardiovascular issues, they’re able to take steps toward improving their heart health, often avoiding invasive procedures. It’s important that you work closely with your doctor to manage your health to avoid heart damage.

While all cardiovascular diseases (CVDs) involve the heart and/or blood vessels, there are several different types of CVDs, including: 

• Congenital heart disease: A birth defect that affects the way the heart functions. People with congenital heart defects may be asymptomatic, or may require surgery to repair structural heart issues. 
• Coronary heart disease: A common type of heart disease that affects the blood vessels that direct blood to the heart. 
• Peripheral arterial disease: A type of heart disease that affects blood vessels that supply blood to the arms and legs. 
• Cerebrovascular disease: A type of heart disease that affects the blood vessels that supply blood to the brain. 
• Rheumatic heart disease: Damage caused to the heart by rheumatic fever/streptococcal bacteria.

Some people who are at risk for cardiovascular issues never develop a problem, while others who are at low risk experience cardiovascular issues. Healthy lifestyle choices, including getting regular exercise, eating a healthy diet, and tracking your health data, can go a long way in helping you ward off a cardiac event. 

Now, let’s take a look at steps that you can take to boost your cardiovascular health. 

How to improve cardiovascular health

If you’ve recently learned that you’re at risk for the development of cardiovascular disease, it’s important to take the steps necessary to boost the health of your heart. While it can be scary to get the news that your health is at risk, understanding and following through with lifestyle changes can go a long way in restoring your heart’s health, boosting your energy, and helping you rest assured that you’re doing all you can to help you live a longer, healthier life.

Diet, exercise, and lowering stress levels can all help your heart stay healthy. You’ll also want to consider staying away from substances that can cause heart damage, including alcohol and tobacco. Here, we’ll take a closer look into how certain lifestyle changes can help your heart stay strong.

Diet: foods for a healthy heart

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‍Why is diet important?

If you’re researching how to improve cardiovascular health, you likely already know the importance of choosing foods for a healthy heart. Cutting out processed and fried foods can be a great choice to help your heart get strong, but eating foods for a healthy heart isn’t just about what you have to give up–it’s also about finding new favorites. Here, we’ll take a look at both what you’ll want to cut down on in your diet to boost the health of your heart, as well as delicious new favorites you’ll want to add as you work to get healthy. 

Certain nutrients, foods, and minerals can affect how well the cardiovascular system functions. While the tips below are a good fit for most people who’re working to improve their cardiovascular health, it’s important that you talk with your doctor before making changes to your diet, especially if you’ve been informed that you’re experiencing cardiovascular disease. Your doctor will be able to work with you and monitor your progress to discover what type of nutrition plan is the best fit for your heart health needs. 

Excess sodium can cause high blood pressure, which can lead to heart disease. One study showed that eating a diet high in sodium may cause water retention—straining the heart as it works harder to move extra fluid through the body. It’s recommended most adults limit their intake to 1,500 mg of sodium a day. 

Consuming too many unhealthy fats (saturated and trans fats) can cause high cholesterol, which increases the chance of coronary artery disease. When cholesterol is too high, plaque can build up in the arteries—putting you at higher risk for heart attack and stroke. 

Try avoiding too many unhealthy fats like fatty meats, dairy, and fried foods. Instead, do your best to eat good fats like olive oil, avocados, nuts, and seeds.

So what foods and nutrients support cardiovascular health?

High-fiber diets have many benefits, like:

• Controlling blood sugar levels
• Reducing your risk of cardiovascular disease (CVD) 
• Maintaining and achieving a healthy weight
• Lowering total blood cholesterol levels by lowering “bad” cholesterol levels.

Whole grains—or grains that haven’t been refined to remove their bran and germ—are a good source of fiber and other nutrients that help regulate blood pressure and boost heart health. Foods like oatmeal, whole-wheat bread, and whole-grain pasta are great options. Or choose whole grains like barley, quinoa, buckwheat, and brown rice instead of refined grains like white rice or things made with white flour.

Vegetables and fruits are both low in calories and rich in fiber—and have other nutrients that may help prevent CVD. Load up on red, yellow, and orange produce like carrots, red peppers, and tomatoes; they contain carotenoids and vitamins that can nourish heart health. Berries are full of heart-healthy phytonutrients—try throwing some in a smoothie or your morning oatmeal. 

Exercise for heart health

Your heart is a muscle just like your biceps and calves—exercise can strengthen it. If it’s been awhile since you last hit the gym, got out for a walk, or sit down to do some stretching at the end of the day, don’t worry–there’s no need to train for a marathon to boost the health of your heart (unless that’s your thing). Simply getting active a few times a week can work wonders to help get your heart health back on track, one workout at a time. No matter what your limitations, there are movement strategies you can use to begin the process of strengthening your body–and your heart.

The benefits of exercise include:

• Lower blood pressure. Exercising can help lower blood pressure and slow your resting heart rate.
• Reduced inflammation. As bodily systems are activated through exercise, the body adapts and reduces chronic inflammation. 
• Healthy weight. Being overweight can put stress on the heart and cause buildup in arteries, increasing the risk for heart disease and stroke. Exercise, when paired with a healthy diet, can help to maintain a healthy weight.
• Strengthened muscles and bodily systems. A combination of aerobic exercise and strength training is recommended to improve your muscles' ability to draw oxygen from the blood. This reduces the need for your heart to work harder to pump more blood to muscles.
• Reduced stress hormones. Exercise reduces stress hormones, which put a burden on the heart. Many studies also suggest that people who exercise consistently are less likely to suffer from a sudden heart attack. 

If you’re looking to exercise more, a combination of aerobic exercise and resistance training has been shown to be best for heart health.

‍Aerobic exercise, also fittingly called “cardio,” relies on breathing to fuel the activation of large muscle groups for a sustained period of time. Aerobic literally means “with oxygen.” It improves circulation to lower blood pressure and heart rate. It can also help your heart pump stronger. Ideally, for healthy individuals, a routine of 30 minutes a day, 5 days a week is best. But beginners should take their time and work their way up. If you are managing health conditions or haven’t exercised in a while, be sure to talk to your healthcare provider about what exercise program is right for you. Aerobic exercises include:

• Cycling / arm cycling
• Running
• Jump rope
• Swimming
• Brisk walking

‍Resistance training, also known as strength training, has a more direct effect on body composition. Resistance training grows and strengthens muscle mass while reducing body fat. One study found that one hour per week of resistance training also reduced a specific type of fat around the heart, potentially reducing risk factors for cardiovascular disease. Some examples of resistance training include: 

• Weight machines
• Resistance bands
• Free weight workouts (dumbbells and barbells)
• Body weight exercises (pushups, chin-ups, squats)

Exercise is a powerful practice to support cardiovascular health—especially in combination with a healthy diet. If possible, make a plan to get moving this week.

If you struggle to stay on track when it comes to exercise, you aren’t alone. Teaming up with a friend or family member who’s also working to improve their habits can be a great way to stay the course when motivation wanes. Setting a regular time to walk or do other exercise that allows you to still have a conversation with a friend or a group can help you stay on track, even on days when you’d rather hit the couch than lace up your sneakers.

Healthy habits for heart

Habits can also play a big role in the health of your heart. 

Sticking to habit changes can be tough, and it’s important that you set achievable goals to help you stay motivated as you work to make small changes that will impact your life in a big way. 

‍Higher stress levels may cause higher blood pressure—amplifying your risk of heart attack and stroke. 

To reduce stress, find time for hobbies that help you relax. Practices like meditation can also help reduce stress. Or try reaching out to a loved one to talk and catch up.

Don’t skip out on regular checkups. Finding potential health issues early can help you get the right treatment quickly and avoid any unnecessary complications. 

‍What are habits to avoid?

‍Alcohol and smoking can lead to poor heart health. 

According to the CDC, smoking causes around 1 in 4 deaths from CVD. Chemicals found in tobacco smoke cause cells that line blood vessels to become swollen and inflamed. This narrows the blood vessels—leading to cardiovascular conditions.

Excessive drinking can lead to heart failure, high blood pressure, or stroke. It can also contribute to cardiomyopathy—a disorder that affects the heart muscle. Alcohol is high in calories too. Excessive drinking can lead to weight gain and becoming overweight, a risk factor for cardiovascular disease.

Maintaining and improving cardiovascular health starts with your lifestyle. If you can eat better, exercise regularly, and avoid bad habits you may begin to build a more robust cardiovascular system. Adopting a new lifestyle can be challenging, but making small changes on a daily basis can help you establish healthy habits to improve your overall health and well-being. By taking things one day at a time, you can gradually build a foundation of healthy behaviors that will benefit you in the long run.

If you learned anything new, share this with a friend or family member who could benefit from learning about these tips for better cardiovascular health.

Evidation: Helping you take control of your health

At Evidation, we’re here to work with you to help you make the most of your health data. When you keep track of your health data trends, you’re able to spot what’s working well–and what needs improvement. This means you’re able to get in front of problems before they start. If you’re ready to take strides forward in your health, we’re excited to get to know you. Download the Evidation app today.

Your health data is powerful.

By sharing your health data with researchers, you can help unlock new treatments, discover insights into how conditions are managed, and accelerate progress toward better care for everyone.

You make this possible.

The information you choose to share—like your daily experiences, health history, and wearable data—helps create a richer, more complete picture of health than researchers have ever had before.

Through the Evidation Community, we have an incredible opportunity to build one of the largest and most complete views of real-world health. These insights are essential to driving meaningful scientific breakthroughs across many conditions that may affect you or your loved ones.

You are always in control.

You decide what data to share, and you can change your choices at any time. Your privacy is our priority. You can participate from anywhere in the U.S., whenever it works best for you.

The data you share is coded before it’s shared with research partners. This means your name, email, and other personal details are removed—so researchers never see information that identifies you directly.

Your time and participation is valuable.

Because your contributions matter, we provide fair compensation that reflects your participation in this research. Whenever possible, we’ll also share back insights from this research with you and other participants.

Join us in shaping the future of health by becoming part of the Evidation Everyone Research Registry. Together, we can turn personal experiences into discoveries that improve lives worldwide.

Consistent physical exercise is foundational to any weight loss journey, regardless of your current health or the goals you’re pursuing.

When paired with a healthy diet, physical exercise can help people from all walks of life maintain a healthy weight while creating long-term, sustainable habits to improve their lives.

Creating a consistent exercise routine takes time and commitment, and giving yourself grace is essential as you find the forms of exercise that work for your body and your lifestyle.

Fortunately, there are so many ways to get physical exercise, and walking outside or on a treadmill is one of the most common ways people choose to work out.

This post explores the many benefits of walking for weight loss and why it’s such a popular form of exercise for people of all different ages, sizes, and backgrounds.

Key benefits of walking for weight loss

As you explore walking for weight loss and maintenance, there are important benefits you should know about.

While walking comes highly recommended by medical professionals, it’s also a popular choice for athletes, those recovering from injury, and everyone in between. Let’s explore why this form of physical activity is so widely embraced and what positives it can bring to your journey.

Metabolism boost & burning calories

Metabolism plays a role in weight loss; it’s defined as how your body uses energy or burns calories. Unfortunately, we don’t have total control over our metabolism, which is partially related to genetics and our health history.

However, some of your metabolism can be controlled by lifestyle and the activities you perform regularly. The more movement you participate in during the day, including physical exercise like walking, the faster your metabolism works. Building consistent daily habits that include more movement, whether taking a walk during lunch or walking for 30 minutes after work in the evening, will contribute to a faster metabolism.

A high or faster metabolism means your body will burn calories during movement and while your body is resting. This is an ideal scenario for weight loss because your body is still working even when you’re no longer exercising. Weight loss is much more attainable if you burn more calories than you consume.

Sustainable and low-impact

Many choose to add walking to their exercise routine because it’s low impact and easy on the body. Regular walking at a moderate pace usually doesn’t add any strain to your muscles or joints, particularly the hips, ankles, and knees.

Walking offers minimal risk of injury, unlike other high-intensity cardio exercises like cycling or running. It’s also a more sustainable method if you want to work out for longer periods of time; you can walk longer or farther without overexerting yourself.

Many individuals add a few walks a week to their workout routine as a way to let their body recover; you control the pace, the distance, and the duration, making it a very sustainable form of exercise, whether you’re power walking or just strolling with a friend or your dog.

Cardiovascular health

The body needs cardiovascular exercise to maintain a robust and healthy heart. Engaging in regular cardio exercise can lower blood pressure, reduce the risk of disease, and even reduce inflammation throughout the body, all by strengthening and exercising the heart!

Cardiovascular exercises range from high intensity like jump rope, boxing, rowing, and running to lower impact exercises like hiking, walking, and swimming. You don’t have to push your body to its limits to get a great cardio workout. Moderate or brisk walking is a fantastic way to get the heart pumping, improve blood flow, lower cholesterol, and much more.

General health and well-being

Whether you’re on a committed weight loss journey or just looking for new exercises to maintain your weight, physical exercise, like walking, is a great way to take care of the body and the mind.

Some people take long walks to free their thoughts, gain new perspectives, and even meditate. By getting fresh air or a change of scenery, many experience a change in outlook or even the “runner’s high” without engaging in high-intensity cardio exercises.

It’s no secret that physical exercise of any kind can significantly impact your mood. During exercise, the human body releases adrenaline and endorphins, which are known to improve mood and stress levels.

Additionally, regular physical exercise like walking has been shown to improve the quality of sleep, particularly for middle-aged and older adults.

Experts recommend anyone over 18 get at least 7 hours of quality sleep every night so the body can recharge and repair itself so you can wake up energized, healthy, and ready to take on the day!

As you add more cardio workouts to your weekly schedule, ensure you stay hydrated. As your body works harder and sweats more during your workouts, your body will need more water to function properly. As a general rule of thumb, experts recommend men drink 125 ounces of water each day, and women drink 91 ounces per day.

How many calories does walking burn?

According to Mayo Clinic, 30 minutes of brisk walking can help you burn at least 150 calories per day. The farther you go and the faster your speed is, the more calories you’ll burn along the way.

Many wearable devices will help you track these metrics, regardless of where you are on your journey to wellness. Whether you’re training for an event or setting a weight loss goal for yourself, having a supportive device can help you achieve those goals by tracking your progress along the way.

How often and how far should I walk?

Depending on your current physical health and if you want to lose weight by walking, most experts recommend starting with slow-paced walks for a short, manageable distance.

Start by going for 2–3 walks per week for 15 to 20 minutes at a time. You can add time and distance to your walks as you build endurance and muscle strength. Before you know it, you'll be walking 30 minutes a day and loving every minute of it.

Keep your health a priority with the Evidation app

Walking is a low-impact and enjoyable way to add physical exercise to your daily routine. Is weight loss from walking possible? Most definitely! Starting small and creating healthy, sustainable exercise habits takes time and commitment, but with apps like Evidation in your corner to track your progress, you’ll be achieving your goals in no time. Download the app today and get started on your health and wellness journey!