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From olive oil to seafood, the Mediterranean diet is one that appeals to people for many reasons. Not only is the food appreciated, but some studies suggest the diet can reduce the risk of stroke and heart attacks.

The U.S news and world report ranked it as the number one diet to prevent and control diabetes, and it’s recognized as one of the best heart-healthy diets.

Like most new diets we hear of, many of us are skeptical, yet interested at the same time. Could this diet help to better our overall well-being?

You might have questions about the Mediterranean diet, especially if you’re just learning about it.

‍What exactly is it?

‍Are there risks? Benefits?

‍And why do people go on it in the first place? 

‍Is it worth trying out?

In today’s article, we’ll be diving deep into this topic, and answering all these questions and more. Keep reading to find out if the Mediterranean diet is right for you!

What is the Mediterranean diet? What can you eat?

The diet consists primarily of foods consumed by people in countries around the Mediterranean sea. This includes countries like Greece, Italy, Spain, Southern France, and more. 

‍So, what foods does it include?

The foundation of the diet includes mainly plant-based foods like:

• Nuts
• Fruits
• Herbs
• Seeds
• Spices
• Legumes
• Vegetables 
• Whole grains

Olive oil is prevalent in the diet as well, and it’s one of the primary sources of fat. 

A few other foods consumed in moderation include:

• Fish and other seafood
• Dairy
• Poultry
• Eggs

Occasionally sweets and red meats are also ingested, but very rarely. Most of the animal protein comes from fish and other seafood. And the red meats that are eaten are non-processed.

So what foods aren’t allowed when on the Mediterranean diet?

As mentioned earlier, people on the Mediterranean diet don’t eat processed meats. Sausage, bacon, lunch meats, and hot dogs are all foods on the ‘no’ list. 

Refined, processed, and hydrogenated oils are also avoided, this includes: 

• Canola oil
• Vegetable oil 
• Soybean oil and more

Plus refined grains like white bread and pasta as well as heavily processed foods like candy, sugary desserts, and even frozen meals with lots of sodium should be avoided.

There’s a limit on alcohol as well, red wine is the only alcoholic beverage consumed on the diet.

As we can see, the diet consists primarily of plant-based foods. There are some meats consumed, but they’re not consumed very often, and when they are, they’re from non-processed sources. 

What are the risks and benefits?

During the 1950s, interest in the diet developed. Heart disease seemed to be much less common in countries around the Mediterranean compared to the United States.

And many studies that came after the observations confirmed that the diet helps prevent stroke and heart disease.

‍But why? 

What’s the difference between the common North American diet and the Mediterranean diet?

Well, to begin with, the Mediterranean diet has a large focus on olive oil for fats. It provides a large quantity of healthy monounsaturated fats, and it’s shown that these fats can help to lower disease risk.

‍Monounsaturated fat also lowers bad cholesterol levels in the blood, which may result in a lower risk of stroke and heart disease. 

And some of the foods consumed with the diet may also help fight inflammation. Fish contains a high quantity of omega-3 fatty acids, omega-3 helps fight inflammation and can also lower the risk of heart disease and stroke, and it may reduce blood clotting.

But, what’s the difference between the Mediterranean diet and the typical American diet? 

‍Why are Americans dealing with more heart conditions compared to our Mediterranean counterparts? 

A big reason could be cultural differences in diet. The typical North American diet contains more trans and saturated fats comparatively, and both fats are linked to causing heart disease. The obesity rate in America is also one of the highest in the world, and there are certain conditions, such as heart disease and stroke, linked to obesity.

In saying all that, there are so many factors that could affect our heart health. It’s hard to pinpoint a direct cause as to why Americans are dealing with more heart conditions when compared to people from the Mediterranean.

Besides, there aren’t just benefits to the Mediterranean diet. There is some potential risk involved as well.

The diet doesn’t emphasize portion sizes or the specific amount of foods eaten. This could lead to overeating certain foods, leading to a higher calorie intake, and eventually weight gain.

‍It’s also a more time-consuming diet as much of the food requires preparation and cooking, plus it may be expensive compared to other ways of eating.

Why do people go on it? Should you try it?

The leading cause of death in the United States is heart disease. While there could be many different factors affecting this, like genetics and physical activity, our diets can play a huge role.

Doctors sometimes recommend this diet to people who are dealing with chronic conditions such as heart disease. With its large focus on healthy fats, it could prove to be beneficial for many people.

‍So, is it worth it? 

‍Should you go on the Mediterranean diet?

Like all diets, it depends on your circumstances, health factors, and motivators.

The diet might be suitable for you if you’re trying to get away from consuming bad fats, and sticking to a diet that’s more plant-based. 

Closing Thoughts - Mediterranean diet explained

In today’s article we covered:

• What the Mediterranean diet is
• What you can and can’t eat while on it 
• The risks and benefits of it
• Why someone might choose to do it

Hopefully, with everything you’ve learned today, you have a better understanding of the Mediterranean diet and whether it’s right for you.

Like any other diet, the choice is yours to make. 

Research suggests it may have many health benefits, but its cost and preparation time might make it unsuitable for you.

And it’s always best to consult with a medical professional before making big changes to your diet.

Make sure to share this with a friend or family member that’s interested in the diet so they can learn more!

We’ve all heard the notion before about how carbs can make us gain weight. Because of this, they’re often painted as the culprit of all our weight gain woes.

Bread, pasta, and some of our other favorite foods suddenly become outcasted and avoided at all costs. 

And with an obesity percentage of 42.4% in 2017-2018 in the United States, people are genuinely curious about what causes weight gain.

We asked our users some of the most common health myths they believe in, and the idea that carbs make you gain weight came up time and time again. 

So, do carbs really make you gain weight?

If they do, how and why? 

In today’s article, we’ll be breaking down carbs and whether they really do cause weight gain. Keep reading to find out more!

What are carbs and what do they do?

Carbohydrates play a vital role in the healthy function of our body. They make up ⅓ of what’s considered “macronutrients.” 

Macronutrients include fat, protein, and carbs. 

All three are important nutritious components our body needs to maintain our systems and structure and give us energy.

‍Carbs in particular are in specific foods and drinks such as:

• Sugar
• Fiber
• Starches 

When we consume carbohydrates, our digestive systems break them down into blood sugar or glucose. Glucose is then absorbed by our bloodstream and used as energy.

Depending on how many carbs we ingest, our blood sugar is sometimes affected.

Eating a lot of carbs can increase your blood sugar levels and when we eat too little it can cause low blood sugar levels. 

So, it’s best to find a healthy balance and consume carbs in moderation.

Different types of carbs

So, what different types of carbohydrates are there?

We can separate carbohydrates into two categories: complex carbs and simple carbs.

But, what makes them different from one another? After all, they both turn into glucose in your body and are then used for energy.

‍Complex carbs actually take longer to digest. 

This means they increase glucose levels for a longer span of time, producing a more lasting feeling of energy and helping you stay full for longer. They also provide fiber, minerals, and vitamins. 

On the other hand, simple carbs are quicker to digest, this can cause your blood sugar to spike. This leads to a quick burst of energy that’s often followed by a crash, and because they’re so quick to digest, they often don’t leave you feeling full for long.

They both help with increasing energy levels. But complex carbs will help you feel energetic and full for longer, which could be beneficial when dealing with weight gain.

‍It’s recommended that the majority of the carbs we consume come from complex carbs rather than simple carbs.

‍You can find complex carbs in foods like: 

• Whole grains (such as oatmeal and brown rice)
• Starchy vegetables (like corn and sweet potatoes)
• Beans and legumes (like chickpeas and lentils)

Processed and refined sugars like soft drinks, syrups, and candy all contain simple carbs. But simple carbohydrates are also found naturally in some foods. 

Fruits, milk, and milk products all possess simple carbs to some degree.

At the end of the day, the majority of your carbohydrates should come from complex carbs. They can leave you full for longer and the energy experienced will be long-lasting. 

It’s okay to consume some simple carbs, but it’s best to get most of your carbs from complex sources.

Do carbs make you gain weight?

So, do carbs actually put weight on you? 

It’s a narrative we’ve heard so often, so it’s no wonder a lot of people might think that they do. But the thing is, carbohydrates alone don’t make you gain weight. 

In general, your weight depends on:

• The number of calories you consume
• How many calories you store 
• How many calories you burn

Environmental factors, physical activity, eating habits, genetics, and some health conditions can affect all three of these aspects.

With that said, typically if you consume more calories than you burn, you’ll gain weight, and if you burn the calories that you ingest every day, your weight will stay the same.

This is why factors like exercise, health conditions, and genetics play a role in our ability to lose, gain, and maintain weight. 

They can affect our ability to burn calories. 

So, while carbs might contribute to the number of calories you eat a day, they don’t directly cause weight gain. But, eating different types of carbs could affect your eating habits and hunger.

Eating complex carbs will help you stay full for longer, in return causing you to consume fewer calories throughout your day. This is one indirect way that carbohydrate consumption could affect our weight.

But in general, there are way too many moving parts when it comes to weight gain to say that carbs alone cause it. 

Conclusion - Do carbs really make you gain weight?

Carbs play an important role in providing us with energy to go about our day. 

From simple carbs to complex, they both turn into glucose in your body and provide us with energy.

Behind the scenes, they work to help us through exercise, days of work, and even time spent with our family and friends.

‍But the idea that carbs can increase your weight on their own is a false narrative. 

There are so many other factors that affect our weight, that carbs alone can’t be responsible.

Our genetics, physical activity, the total amount of calories we consume, and environmental factors all play a role.

And while some people might lose a lot of weight by cutting carbs, or doing a low carb diet like Keto, it’s not because carbs themselves cause weight gain. 

They’re either lowering the number of calories they consume a day or training their body to burn stored fat for energy, rather than using glucose. And as a result, in both scenarios, losing weight is easier.

But taking part in diets like these has its own set of risks. The Keto diet could cause:

• Constipation
• Nutrient deficiency
• Liver and kidney problems

Cutting carbs and getting most of your nutrition from fats and protein isn’t really sustainable and there aren't enough studies out there to show the long-term effects it could have on the body. 

With another health myth busted, stay tuned for more upcoming blog posts where we’ll be debunking the many health myths that are out there.

Share this with a friend or family member who you think could enjoy some of the information we provided!

Welcome to the next article in our Research 101 Series! This post talks about eligibility for health research studies.

We encourage all of our members to actively participate in better health outcomes. One way to do that is by joining a research study! Before you can join a research study, you’ll first need to learn if you’re eligible. But what does that mean?

Below, we describe the research eligibility process and how this process matches you to the right research opportunities. 

What is the eligibility process?

The eligibility process is a way for researchers to make sure that you’re a good fit for a study. All research studies have rules that outline who is eligible to participate in the study. Those rules are called the eligibility criteria. 

‍There are two main reasons for this: 

1. We use eligibility criteria to make sure the participants who are included in the study are able to help us answer the questions that the study hopes to answer. For example, in a study about birth control in women, we would only include women because that is the only group that’s appropriate for the purposes of the study.

2. We also use eligibility criteria to make sure that we don’t include people in studies when they may be harmed by study activities. For example, we would not enroll individuals with heart disease in a study that asks participants to take a daily medication that could have side effects for people with heart disease

The eligibility criteria are usually related to things such as age, sex, medical conditions, or medical history. All of these factors are assessed by researchers and compared to the study definitions to decide if you’re a match for the study. Every study has different eligibility criteria, because every study is different.‍

How can I find out if I’m eligible for a study?

Once you find a research study that you’d like to participate in, you’ll go through the eligibility process. 

At Evidation, we ask potential participants to answer an eligibility screening questionnaire which is completed online before joining a study. We may also ask you to take part in other eligibility activities, such as interviews or lab tests depending on the study requirements. All of this helps us determine if a person is a fit for the study.

How does eligibility affect me?

By finding the right participants for a study, we’re able to conduct good research. It also allows researchers to obtain meaningful results. Research studies have the possibility to impact healthcare for all, and so it’s important to do them right.

Want to know more about any of our Evidation Studies and how to get involved? Reach out to us at study@evidation.com and one of our friendly team members can help you get started. 

If you want additional general information on health research, we recommend checking out the following public resources: 

• U.S. Department of Health & Human Services, Office for Human Research Protections
• FDA, Clinical Trials and Human Subject Protection
• National Institutes of Health (NIH), Educational Resources
• Clinical Research Resource HUB, Resources for Participants

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April is National Stress Awareness Month, and with everything that’s happened over the past few years, it’s no surprise that stress and mental health concerns are at an all-time high. 

That’s why now is the perfect time to learn about stress and the impacts it can have on us physically and mentally. Being aware of stress, and what may be causing it, is a great first step to improving mental health. Try to think about what stress means to you and how you can apply some of these tips to your everyday life. 

What are Stressors?

Stressors are anything that causes the mental or physical tension and strain we sometimes experience. Stressors are often life events or situations that bring about dramatic change. Despite the stigma around stress, small amounts of stress can actually be beneficial as it can be a daily motivating factor. On the other hand, an excess of stress can be detrimental not only to our physical health, but to our mental well-being too.

Work Stress

No matter your scope of involvement in the workforce, you’re bound to feel occupational stress at one point or another. Occupational stress can arise for a variety of different reasons, most commonly job insecurity, work overload, lack of leadership, conflicts, and general dissatisfaction. In today’s age, many people put their career before their personal lives, which can result in negative implications for their lives outside of work. Focusing on keeping a healthy work-life balance is key to feeling fulfilled and avoiding excessive stress in your career.

Financial Stress

We’ve all heard that “money can’t buy happiness”, but in reality, a less-than-ideal financial situation is more likely to cause stress in our lives. 
Some common financial issues that affect many of us include:

• Unemployment or underemployment
• Debt
• Poor spending habits
• Financial emergencies

Addressing these stressors can help improve and fortify your financial health moving forward. Some common ways to help manage financial stress are:

• Comprehensive Budgeting - Creating a timely budget can help with overspending, thus reducing stress due to monthly monetary concerns. While monthly budgeting may be the most common, taking things a step further and creating weekly or even daily budgets can be a great financial resource. The most important aspect of budgeting is adherence. The use of a budgeting app is a great way to hold yourself accountable.

• Debt Consolidation - Some individuals who are burdened with debt and overwhelmed at the thought of how to pay it off, find it useful to consolidate by using a special loan for debt consolidation. This can help make repayment terms easier while providing immediate funds to pay off existing debts. For some, the benefits of consolidation, like lower interest rates and single installments each month, create much less of a headache when it comes time to pay.

• Automate Your Savings - Setting up automatic deposits into a savings account can help ease the stress of remembering on your own and help to further your savings goals. Having a savings account can help you be better prepared for financial emergencies. Accounts with high interest and low or zero monthly fees are a great way to grow your savings and mitigate financial stress.
  

Although they may seem insignificant, a few minor changes to spending habits and the way we think about money can go a long way towards decreasing the stress and anxiety many of us feel on a regular basis.

Relationship Stress

Work and financial stress aside, there are a number of other factors that can have us feeling anxious or overwhelmed in life. Stress stemming from relationships is one of the most common. Whether it’s personal conflicts, challenges in our relationships, or the social anxiety that can come from social media use, it’s important to be aware of the stress we experience as a result of our relationships. 

Romantic, familial, work, and friend relationships are all prone to stressors that can negatively impact our connection to one another. Differences in communication styles, life aspirations and levels of attachment, along with unmet expectations have the ability to create unwanted divides. Without proper communication, it can be difficult for us to understand one another and support each other’s needs. 

In many situations, talking to one another is enough to alleviate stress. But in some cases, outside help in the form of therapy may be needed. 

Stress & Your Mental Health

Understanding stress and the impacts it has on our mental health is extremely important. Each of us handles stress differently. So it’s important to recognize what works for you and to reach out for help when you need it.

Stress & Your Physical Health

The physical effects of stress can include low energy, insomnia, a weakened immune system, overeating, a loss of libido, digestion problems, and memory defects. Chronic stress, which occurs from extended periods of intense stress, can have significantly adverse effects on health. Untreated chronic stress can result in raised blood pressure, fertility issues, respiratory issues and an increased risk of heart attack and stroke. Keeping stress levels low is a great way to promote a healthy mind and body.

How Stress Awareness Month Can Help

Stress awareness is important, not just in April, but all year long. Take time each month to check in with yourself mentally. Here are some best practices you may find useful in your stress reduction journey.

Exercise & Diet

One of the simplest changes you can make to better your mental wellness is to optimize your healthy eating and exercise habits. A clean, balanced diet has been shown to improve the ability to cope with stress. The same goes for exercise, which results in the body’s release of endorphins - natural chemicals that improve mood and mental state. While it may take some time to adjust, incorporating a healthy diet and small amounts of exercise can help improve your overall health while also reducing stress levels. Something as simple as using a workout app can help get you into the habit of exercising and eating healthy!

Take Time With Yourself

It’s okay to say no sometimes. Rather than concern yourself with the demands and expectations of others, try to take stock of your own desires and wants. Think about how you want to spend your time and energy compared to how you’re currently spending it. Taking a step back can show you just how much you have on your plate. Making self care a priority and practicing mindfulness in your personal life can be exceptionally valuable and reaffirm your sense of purpose.

Consider Your Support Options

It’s long overdue that we eradicate the stigma around seeking help when we’re not feeling ourselves. Seeking help is a great way to learn to cope with the stress and anxiety that we face every day. Although simply talking to anyone can help, it can be uncomfortable to discuss some feelings with family or friends. Talking to a professional removes this aspect altogether and can greatly improve your mental state.

Sadly, there’s no foolproof cure for stress. But we can all take steps to improve and maintain our mental health and actively monitor stressors. These small steps can make a huge impact on our day to day wellbeing.

During donate life month we look to raise awareness around donations that have the ability to save lives. 

From blood and organ to tissue donors, this month is about encouraging people to donate if they’re willing to. And honoring those that have donated in the past, saving lives in the process.

‍Donate life states that over 100,000 people in America are on the waitlist for potentially life-saving transplants. Roughly 85% are waiting for a kidney. 

But the reality is that many never receive them. In 2020 alone, it’s estimated that 6000 people passed away while on the waitlist.

That’s why it’s important to realize that we can all make a difference. 

‍According to the HRSA,

“Every donor can save 8 lives and enhance 75 more.”

We each have the ability to make a positive impact. Whether through spreading awareness, honoring those who have donated in the past, or becoming a donor. 

Spreading awareness

There are many forms of donation that can make an impact.

These include: ‍

• Organ donations
• Tissue donations
• Blood donations
• Eye donations
• Marrow donations

People of all ages have the potential to be a donor, and there are some donations you can make while you’re still living.

A system matches donors and people on the waitlist based on:

• Donor distance
• Tissue type
• Body size
• Blood type
• How sick they are

The most common donated organs include the lungs, heart, kidney, liver, pancreas, and intestines. While the most common donated tissues are heart valves, corneas, blood vessels, skin, tendons, ligaments, and bones. 

Approximately 8,000 people donate their organs every year - donating an average of 3.5 organs each. And it’s estimated that people who donate when they're alive provide 6000 organs every year. 

But Over 100,000 people are on the waitlist for organ donations. 

And only approximately 14,000 people are donating every year. 

This highlights the importance of Donate Life Month. 

‍But, donating organs or tissue isn’t the only way that we can help. 

You can also help by donating blood. It’s estimated that more than 4 million Americans need blood transfusions every year, and according to the Red Cross, 

“Every 2 seconds, someone in the U.S. needs blood and or platelets.”

A single donation can help save more than one life.

The good news is Americans are already showing up and contributing in a way that makes a big impact. In fact, the Red Cross reports that in the U.S, roughly 6.8 million people donate blood every year.

Celebrations 

Donate Life Month focuses on raising awareness for people in need and recognizing and honoring those who’ve donated in the past.

There are also dates set aside within April to focus on certain aspects of donation. 

‍Donate life living donor day (April 6) - celebrates and honors the people who’ve donated organs, tissues, and more - thanking them for their generosity. 

• National donate life blue and green day (April 22, 2022) - encourages us to spread the message of donate life and stresses the importance of signing up as a donor. We’re also encouraged to wear the colors blue and green to spread awareness. 
• National pediatric transplant week (April 24-30, 2022) - is dedicated to and focused on the conversation about ending the waiting list for pediatric transplants.‍

How to take part

How can we take part and help spread awareness during Donate Life Month, while also honoring those who’ve donated in the past?

There are many ways we can make a difference and participate.

One of the most impactful is to sign up as an organ donor. 

You can learn more about how it works and register as a donor by visiting the National Donate Life website here.  

But there are other forms of donation that make an impact as well - such as giving blood.

Another way we can take part is by spreading the word and creating awareness.

People might be unaware of how significant this month is. They might not even realize how much of a demand there is for donors.

With the right information, the conversation can spread - creating an awareness around this topic that is much needed!

Donate Life Month Conclusion

Donate Life Month is a time that’s dedicated to:

• Spreading awareness
• Honoring those who’ve donated in the past
• Creating a conversation about becoming a donor 

There is a high demand for donors. And although it can be an intimidating topic, conversations about it are important. 

If you want to make an impact during Donate Life Month you can do so by donating blood, talking about it with friends and family, or even participating in events during the month.

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For many people, the start of a new season can be a great way to plan and kickstart some healthy habits. Whether you want to enhance your current lifestyle or find new ways to relax and destress, spring is the perfect time for a fresh start. Taking time to plan some actionable goals to help reduce stress can help you make the most out of a new season. Here are a few ideas to consider. 

‍Support Your Mental Health

‍Mental health has become increasingly important when talking about self-care. This can take shape in a variety of ways, from something as simple as taking a day off to relax and do an activity you enjoy, to something more involved, such as a form of therapy.

While sometimes it’s hard to recognize personal signs of mental strain, there are a few things to look out for. Having low or no energy at all, large changes to your eating and sleeping habits, mood swings, and more can be signs of poor mental health. By listening to your body more closely, you can better understand what actions you should take to support yourself.

It’s important to take your mental health seriously, as it has an immeasurable effect on your life. Look into some tips to ease your stress and anxiety so you can balance your mental health and stay in the right headspace.

‍Organize Your Finances

‍Finances are often a large factor of stress for many people these days as many circumstances are outside of our control. From managing monthly bills to paying off debt and saving for retirement, there are lots of various money problems people may face that might cause additional stress. While some issues can be difficult to cope with, there are small steps you can take to better manage your finances and remove additional stress from your life.

Budgeting is a great way to improve financial wellness and helps you track where your money is going. Tracking the ins and outs of your finances can better help you understand your current position, and how to get where you want to be. This can be for small items like eating out, or for larger ones such as buying a car or home. 

If you have greater control over your finances, you should also prepare for your financial goals to reduce additional stress and ensure you have an organized plan to achieve them. For instance, if you’re working toward becoming a homeowner, researching necessary financial requirements and determining how much house you can afford beforehand can help you create a realistic budget and timeline. However, if you’re more focused on retirement planning, enrolling in your company’s 401(k) program and looking into other investment opportunities can put you on the path for future financial stability. While some financial situations may be uncontrollable, doing your best to mitigate these burdens can help you relieve some stress.  

‍Stay Active

Exercise is a great way to help reduce your stress levels. Almost any type of exercise can help lower your stress such as yoga, running, lifting weights, doing home workouts, and more. Simply getting on your feet or stretching for small periods of time can improve your mental health and reduce any negative aspects or stress you may be feeling. Especially as the weather gets warmer, spring is the perfect time to get active and enjoy the outdoors. 

This doesn’t mean you have to start hitting the gym 7 days a week, but ideally, you’re getting some form of physical activity every day. Something as simple as a 20 minute walk can pay dividends for your stress levels and overall health, not to mention getting a breath of fresh air. Explore some different activities or actions that can help revitalize your health moving forward.

‍Rethink Your Diet

Stress can affect your appetite in several ways, mostly boiling down to eating too much or too little. Stress often activates the “fight or flight” response in your brain, which can cause you to not feel like eating. However, consistent stress releases other hormones which can increase your appetite. Knowing how stress affects your everyday diet is one of the first steps toward being able to control it. That said, different bodies react differently to stress, so it’s important to be patient and understand how yours will behave.

Additionally, diet alone can cause stress. Worrying about eating too much or too little, or the right foods or wrong ones, can build negative emotions and associations. There are several types of foods that can contain stress-reducing qualities. These foods contain vitamins and minerals that have a positive effect on your body’s stress levels, so implementing these into your diet regularly can help you relax. 

While not all these tips may directly apply to you, reducing your stress is an important topic you should pay close attention to. Figuring out what works for you is largely personal, but it’s key to take time to explore whatever stress-reducing actions help you the most. With spring in full bloom, now’s a great time to take action so you can relax and destress this season.

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At Evidation, we’re all about encouraging our members to actively participate in their health. One way to do that is by participating in health research. 

In order for the information gathered during a study to represent and benefit everyone, it’s important that the individuals who are participating in that research are truly representative of society.  

When research is fully representative it contributes to health insights that have the potential to improve lives. Not the lives of a few, but the lives of all. 

‍But you might be wondering…

Whether or not you should participate is a personal choice that only YOU can make, but hopefully the information here and in the rest of our Research 101 series can help provide some useful information to help you make an informed decision. 

How do I get offered a research opportunity on Evidation?

In general, finding the right research opportunity can be difficult. There are so many studies and knowing which ones are right for you can be especially challenging. At Evidation, we try to make it easier by matching you with research opportunities we feel are likely to be a good match for you - based on what you tell us of yourself and your preferences.

So, before we can match you with study opportunities, we need to learn more about you. This helps us find opportunities that are relevant to you.

And because we know that one way doesn't work for everyone, you have several choices about what information you share and how you choose to share that information. 

And you always have the right to change those choices or to opt out of any of our surveys or offers.

Tell us about yourself

Currently, there are three ways you can tell us more about yourself. You can share information through any or all of these. The more you’re comfortable sharing, the higher the chances that we can find the right research opportunities for you.

‍1. Complete Surveys

Surveys are a quick way to tell us about who you are and about your individual health journey. These surveys take an average of about 1-5 minutes to complete, and you earn points just for filling them out! The points you earn can be redeemed for cash or donated to a variety of charities.

‍2. Connect your health apps/devices

If you’re currently using health apps and/or devices, you can connect these to your Evidation account. This way you can earn points for some of the activities you’re already doing and create additional opportunities to participate in research. 

‍How does pairing an app or a device help with research opportunities?

Some research studies are interested in information like how many steps individuals walk in a day or how your pain levels affect your sleep. If you have a device that provides that information (for example, a smartphone, a Fitbit, or an Apple Watch), you’re more likely to qualify for that particular study.

‍3.) Respond to 1-click offers

One-click offers are a fast, easy way to tell us more about yourself. Typically, we ask Yes or No questions about your health and other personal information. Again, the more we know about you, the better chance we have of helping you find information and research opportunities that are relevant to you!

To learn more about how we protect the information you share, click here. 

How do I get matched with a research opportunity?

Our expert team analyzes the data you provide and matches you with opportunities you may be interested in or eligible for[link in article 5]. Some examples of what we look at are your age, your health factors, etc.

When we find an opportunity that we think you may be eligible for (and interested in), we send you an offer!

What happens once I get an offer to participate? 

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When we send you a research participation offer, we’ll include information about the study, the topic, and the study commitments. Once you receive this offer and information, there are a few steps you need to take to help determine if the study is right for you.

‍Step 1: Decide if you’re interested 

• Read about the topic of the research.
• Understand the time commitment and activities involved.
• Review the guidelines to see if you feel you’re eligible.

‍Step 2: Complete the eligibility survey

• Answer questions to confirm that you’re eligible to participate in the research. Learn more about eligibility here.

‍Step 3: Provide your consent

• Read and sign the informed consent. You can learn more about informed consent here.

‍Step 4: Start participating in activities.

• Activities will vary from study to study, but typical examples include answering questions, at-home test kits, wearing an activity tracker, using an app or device, and so on.

Why should I participate in research?

People participate in research for a variety of reasons. Some want their voices to be counted, others want to contribute to better health outcomes for themselves and others. Whatever your personal reasons for participating, being a part of health-related research can have a lasting impact.  

But don’t take it from us -- here’s a breakdown of what over 36,000 participants said about why they chose to join our recent COVID-19 Experience Study:

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What kind of support can I expect if I participate?

Our team is here to help you through the research participation process. We have a dedicated team of individuals (the Participant Support Team) who are here to make the experience as easy and comfortable as possible.

‍Some of our support features include:‍

• Answering questions about the study
• Helping with the enrollment process
• Providing technical or troubleshooting support for most study activities 
• Assisting with payment inquiries

Want to know more about any of our Evidation Studies and how to get involved? Reach out to us at study@evidation.com and one of our friendly team members can help you get started. 

If you want additional general information on health research, we recommend checking out the following public resources: 

• U.S. Department of Health & Human Services, Office for Human Research Protections
• FDA, Clinical Trials and Human Subject Protection
• National Institutes of Health (NIH), Educational Resources
• Clinical Research Resource HUB, Resources for Participants

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When we hear of a new “diet”, our ears tend to perk up and curiosity sets in. 

Considering that an estimated 45 million Americans go on a diet each year, it’s no wonder that this topic is always trending. 

And if you’re like many of us, you may have tried different diets in the past with little to no luck or you just got plain sick of them. Certain health factors may have even stopped you from trying them. 

The fact is, some diets suit our lifestyles and health factors while others don’t.

That’s why it’s important to learn as much as you can about any diet you may be considering, and take into account your unique set of circumstances before committing. And, if you have health concerns, it’s important to check with a medical provider or dietician to make sure the diet is right for you.

The Paleo Diet

One of the most popular diets these days is the paleo diet or “caveman” diet. And while you’ve probably heard of it, you may be wondering what it’s all about. You may even have asked yourself:

‍What exactly is the paleo diet? What are you allowed to eat?

‍What are the risks? And, are there any health risks or benefits to it?

To help you get a better sense of what it’s all about, we’re going to dive into these questions.

Keep reading to learn more!

What is the Paleo Diet?

The paleolithic diet (paleo diet) is a diet that's supposed to copy the way our ancestors ate during the Paleolithic era. 

This era dates back more than 2 million years ago when our ancestors were hunters and gatherers.

Advocates of the paleo diet say we should eat foods that our ancestors ate during this time because our anatomy and genetics have not changed despite the relatively recent agricultural revolution. 

This means the foods consumed with the paleo diet are foods that can be found in nature. 

Our ancestors hunted, fished, and gathered plants for food. With the paleo diet, the idea is to mimic this way of eating. One of the main considerations with this diet, as opposed to others, is that it focuses more on health than weight loss. 

While most people can lose significant weight on this diet, the main focus is on gut and whole body health in order to reduce inflammation. 

What can I eat on the paleo diet?

Paleo eliminates the consumption of legumes (like beans and peanuts), grains, processed sugars, and dairy. Many of these foods are common in the western diet. 

Foods consumed on the paleo diet include: 

Fish

• Nuts and seeds
• Fruits and vegetables
• Lean meats (grass-fed or wild game)
• Healthy fats

The practice of agriculture and large-scale farming introduced many new foods into our diets. For advocates of the paleo diet, the theory is that since this was such a late and rapid change in our diet as a species - our bodies weren't able to adapt quickly enough which has led to a rise in obesity and disease. 

According to the Mayo Clinic, 

“This mismatch is believed to be a contributing factor to the prevalence of obesity, diabetes, and heart disease today.”

Is paleo right for me?

Cutting out certain food groups and limiting food choices can present risks. For others, it’s just not feasible due to the costs of “whole foods.”

For example, the diet isn’t recommended for people with conditions or beliefs that stop them from eating meat. Allergies, social beliefs, and even location could make it difficult to eat enough protein for your body's needs.

If you’re vegan or vegetarian, paleo can also be extremely difficult as the majority of the diet's protein comes from meats.

Are there risks in following a paleo diet?

Every diet has its own set of risks and benefits. Understanding them is critical to determining if the diet is right for you. 

With the paleo diet, there’s a risk of consuming too much protein and saturated fat. This can increase the risk of different cancers as well as heart and kidney disease.

There’s also the risk of having deficiencies in both Vitamin D and calcium. Both are important for healthy bones.

Over time, the diet could increase low-density lipoprotein “bad” (LDL) cholesterol causing an increase in risk for heart disease.

The absence of whole grains and legumes may also present a problem as they are both good sources of fiber, vitamins, and other nutrients. 

Most of these risks can be avoided by making sure you are eating the right foods in the right balance, but this can be a challenge for some. Getting the help of a nutritionist or dietician knowledgeable about the paleo diet and your risk factors can be a huge help.

Are there any health benefits to eating paleo?

For some people, the paleo diet could be ideal. 

In fact, the paleo diet has been found to improve total and “bad” LDL cholesterol levels, blood sugar levels, and BMI (body-mass index). It’s also shown improvement in biomarkers that link to type 2 diabetes, metabolic syndrome, obesity, and cardiovascular disease.

In randomized clinical trials, when compared with other meal plans like the Mediterranean diet, the paleo diet shows several benefits such as:

• Lower triglycerides
• More weight loss
• Improved glucose tolerance
• Better blood pressure control
• Increase in appetite management

High levels of triglycerides can contribute to the risk of heart disease, stroke, and heart attack.

And better glucose tolerance and blood pressure control may help you lower the risk of diseases such as diabetes and heart disease.

The absence of refined sugars, processed foods, and carbs with the paleo diet increases the odds of you losing weight. And, because the diet is high in protein and healthy fats - it's very filling. This leads to better appetite control.

Paleo Diet Explained - Closing Thoughts

Just like any other diet, the paleo diet comes with its risks and benefits. 

If you’re unsure if it’s right for you - always check with your medical provider, especially if you have health conditions or other concerns.

With a focus on fish, lean meat, and naturally grown fruits, vegetables, and nuts. The diet is high in both protein and healthy fats.

Not consuming any dairy, grains, sugar, or processed foods may help you to lose weight. And, it could also lower your risk of different diseases.

But, the diet may be hard to follow long term due to dietary restrictions and limitations. Plus the expensive cost of eating meat along with naturally grown fruits, vegetables, and nuts may also make it hard. 

Just remember, not every diet is suitable for everyone. Be sure to think about your goals, lifestyle, and health factors before deciding if it’s right for you.

If you do know someone who’s interested in the paleo diet and learning more about it - share this article with them!

The last few years have been tough on us all. And the worldwide impact of the COVID-19 pandemic has affected each of us in different ways. 

One of the most recognized effects of the pandemic is an overall increase in attention to wellness. We’re talking about our health more. We’re paying attention to what helps us stay healthy, and what we can do to avoid getting sick.

Over the last couple years, many of us have looked to improve our overall wellness in some way. This is especially apparent when we look at what people are searching for on the internet.

Every January, Google lists the top search trends of the previous year. In 2021, wellness topics were very popular.

So, we took a look at the most popular search terms for health and wellness in 2021, and we found a wide range of topics.

From affirmations to where can I get a covid booster, we’ve compiled a list of the most searched health and wellness topics and top wellness trends of 2021.

2021 wellness trends

1. Affirmations

If you’re unfamiliar with affirmations - they’re a form of positive self-talk. They’re used to encourage yourself and bring about positive feelings.

An example of an affirmation might be: “I know I can accomplish anything I set my mind to” 

or “I am strong, healthy, and confident.”

The idea is to talk to yourself using these affirmations on a daily basis. And, in doing so improve your emotional and mental well-being.

But, does it work? 

‍Do affirmations actually make an impact?

Many believe they do. In fact, affirmations are a part of several cultural and religious practices world-wide. Professional athletes and entrepreneurs often use them regularly. And we’ve all heard the adage about the power of positive thinking.

‍But what about the science?

Studies show affirmations may cause a physical response in the brain.

 This study in particular looked at brain scans of individuals who practiced self-affirmation and those who didn’t. 

Those who practiced self-affirmation had more activity in the brain associated with valuation and reward compared to those who didn’t practice self-affirmations. They also demonstrated behavioral changes related to their goals. In other words, they were more likely to take steps in their daily lives to realize their affirmations.

‍But, what does this mean?

It means affirmations might actually change the way people value certain states they’re in or actions they take. In the same way we value food more when we're hungry - affirmations might be able to change how much we value certain things in our lives.

Affirmations are an easy way to possibly improve emotional and mental well-being. It requires minimal effort and no risk.

2. SoulMate

The idea of a soulmate has been around for centuries.

And, as one of the top searches in 2021, it’s evident that people are either curious to learn more about what a soulmate is, or even how to find theirs.

Although marriage rates are on the decline - it seems people are yearning for a strong connection with someone significant in their lives.

And, healthy relationships might even have a positive impact on our wellness. 

‍Research suggests that healthy relationships and social ties can help us live longer, healthier lives. And, according to the NIH, relationships can affect our physical health, health behavior, and mental health.

‍Experts even suggest with a healthy loving relationship we can: 

Heal quicker

• Lower our blood pressure
• Experience less pain 
• Improve heart health
• Strengthen our immune system
• Become more physically fit

There are different ideas of what a soul mate could be. Some might say a soul mate is a romantic life partner. For some, it could be a friend.

Regardless, based on what researchers suggest, healthy relationships have a positive impact on our wellbeing.

3. Where can I get my covid booster

It’s no surprise that this was such a sought-after topic on the internet in 2021.

As vaccines rolled out, the world began to open up and become somewhat normal again. 

‍Vaccines work by imitating an infection and helping the body develop immunity against it. This is especially important for those at risk. This includes people with underlying health conditions or people with weakened immune systems. 

An increase in searches around where to get a covid booster suggests that more people were looking to make sure they’re fully protected.

Afterall, arming yourself the best you can against COVID is something we can all do to help keep ourselves and our communities safe. 

And seeing this was one of the top searches of 2021 tells us that many of us were ready and eager to do our part. 

4. How to maintain mental health

According to Google,

“How to maintain mental health was searched more this year globally than ever before.”

There’s no doubt mental health has suffered worldwide in recent years. And learning how to maintain good mental health is something that can benefit everyone regardless of what’s happening in the world.

Some great ways you can maintain your mental health include:

Getting enough sleep

• Spending time with friends and family
• Spending time on your passions and hobbies
• Exercising regularly 
• Taking part in relaxing activities (meditation, yoga, etc.)
• Eating healthy and staying hydrated
• Practicing gratitude

‍Meditation can directly affect regions of the brain associated with depression. And exercise can lower feelings of stress, poor self-esteem, anxiety, and depression.

Our body is directly connected with our mind. The activities we take part in can help both our physical and mental well-being.

So find what works for you and know that maintaining good mental health is an important part of our overall well being. 

5. Women's health and mammography

In the trending searches for wellness in 2021 - women's health and mammography were amongst the top.

With breast cancer affecting 1 in 8 women in the United States - it's become an epidemic of sorts. 

It's unclear exactly why these topics were searched so much, it could be an increase in awareness or education around women’s health.

It could also have something to do with the general move toward improved health that we’ve experienced across the board during the last two years.

Regardless, increased knowledge and awareness of women’s health and the importance of mammography can only lead to better outcomes.

Better awareness means earlier detection of signs or symptoms and better adherence to preventative screenings. Both of which save lives. 

Conclusion

There you have it. The top five health and wellness trends of 2021. 

And while they appear at first glance to seem somewhat unrelated, the one thing they have in common is this…

They show us that we are more connected to and more concerned with our overall health and wellbeing than ever before. And they tell us that we recognize the importance of not only physical health, but emotional and mental health as well.