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Anxiety can have a distinct impact on weight. Anxiety affects everyone differently, and the way that you handle anxiety and stress can determine whether it causes you to gain or lose weight.

If you're embarking on a weight loss journey, it's important to understand how your mental health can impact the time it takes for you to hit your goals. Here, we'll explore how anxiety can affect your weight loss, and what you can do to manage your anxiety in a way that supports your journey toward health.

Understanding the link between anxiety and weight loss

Physical and mental health are intertwined in myriad ways. For some people, anxiety and other mental health issues can manifest physically in the form of digestive issues, autoimmune conditions, changes in appetite, and more. For others, anxiety can cause a temporary decrease in appetite, only for the appetite to resurge as soon as the stressor is removed.

Regardless of whether anxiety causes your appetite to increase or decrease, many people living with anxiety find that it's tough to maintain a healthy weight. Anxiety can cause changes in the body's endocrine (hormone) system, which can make it even harder to change long-standing patterns that are stopping you from being your healthiest self.

Common anxiety-related barriers to weight loss

While combating anxiety can be a key component of successful, sustainable weight loss, understanding the barriers that anxiety and stress create is key to developing a plan that works for you.

Some of the issues related to anxiety that can make it harder to lose weight include:

Emotional eating habits

If you've ever found yourself mindlessly working your way through a family-size bag of chips after a stressful event, or you've absent-mindedly hit up the fast food drive-thru after a tough day at work, you're not alone. Emotional eating refers to using food to soothe stress, anxiety, or other negative emotions. For many, overcoming emotional eating is the first step toward lasting weight loss.

Hormonal issues

Hormones facilitate most processes in our bodies, including those related to appetite and metabolism. For women, life changes like perimenopause and menopause, bring hormonal changes that can affect body weight and body fat. For many people (men and women alike), hormonal issues are correlated with anxiety. Problems with gut health and anxiety are also commonly correlated, as the gut is responsible for the production of many different hormones.

Sleep problems

Getting enough sleep is vital for regulating the hormones that control hunger and appetite. Failing to get enough sleep can slow your metabolism, making it tougher to lose weight.

Skipping meals

We get it—it may feel tempting to skip a meal if you're not super-hungry, feel like you ate more than you needed earlier in the day, or if you're simply feeling a high level of anxiety. It's counterintuitive, but skipping meals can actually make it harder for you to lose weight.

When you don't get the calories and nutrients that you need to support your body, it's likely that you'll develop cravings for high-calorie, hyper-palatable foods. Eating balanced, nutrient-dense foods throughout the day is the best way to combat the binge-restrict cycle often experienced by people with anxiety who are trying to lose weight.

Strategies to manage anxiety while pursuing weight loss

Thankfully, there are plenty of techniques you can use to reduce anxiety while you're working toward your weight loss goals, including:

• Exercise: Exercise isn't just great for your body—it's also hugely beneficial to your mind. Aerobic exercises (such as walking at a brisk pace or taking a dance class) have proven to be especially beneficial for anxiety management.
• Meditation: Practicing meditation can help you get and stay in tune with your body. A 2017 research review showed that people who engaged in weight loss programs that included mindfulness practices like meditation were more easily able to lose weight and keep it off than those who used diet and exercise alone.
• Journaling: Take a few minutes to journal your thoughts when you feel the urge to engage in emotional eating. Doing so may provide you with the anxiety relief you need without sabotaging your weight loss efforts.
• Therapy: Seeking help is a sign of strength, not weakness. If your anxiety is interfering with your goals to get healthy and strong, talking to a professional can provide you with the personalized strategies you need to move forward.

The importance of mental health in weight loss

When it comes to losing weight, managing stress and anxiety is key. When mental health issues and anxiety are not addressed, emotional eating, sleep problems, and other factors can make it harder to move toward your goal. Working with a mental health professional can provide you with ongoing support to ensure that you're able to continue engaging in behaviors that contribute to you becoming your healthiest self.

How to build a supportive environment for anxiety management

It's important to create an environment that helps you keep the potential for anxiety low as you lose weight.

Some tips for creating a supportive environment for anxiety management include:

• Keep your home clutter-free. Taking a few minutes each day to clear clutter can help you feel more relaxed at the end of each day.
• Get social support. Joining a walking or jogging club, taking a workout class with friends, or even meeting up with others for a book club can all help reduce anxiety through strengthening social connections.
• Be open about your goals. For some reason, it can be tough to tell others when we're working to lose weight. Being open and honest (instead of saying you already ate, you're not hungry, or you don't feel well) when offered foods that trigger your anxiety or don't align with your goals can help those around you offer the support you need.

Using technology to support a balanced, healthy approach to weight loss

Stress is a fact of life, and using technology can help you to manage your stress and anxiety levels when it comes to weight loss. Apps that track your activity levels, nutrition, and mood can all play a valuable role in helping you understand what's working for you in your weight loss journey (and where you can make adjustments to support your progress). When you use a variety of apps to support weight loss, you're better able to see the big picture, including changes in your mood, anxiety levels, and energy, than if you only relied on the number on the scale to determine whether you're moving toward your goals.

At Evidation, we're here to help you manage anxiety through the weight loss process by supporting a holistic approach to health and wellness. When you use apps to track your health data (such as physical activity, nutrition, sleep, hydration, etc.), and share that data with Evidation, we provide you with insights and articles that give you the information you need to stay motivated. Download the app today and get started—we can't wait to see what you accomplish!

Perhaps you have a big event coming up in a few weeks, or you're excited for a first date that you finally feel good about. Maybe you're prepping for a job interview, or you're getting ready for a vacation. There are many reasons why people search for terms like "how to lose weight fast" and "quick weight loss diet," but sadly, quick-fix weight loss often does more harm than good.

We get it—the promise of quick results can make rapid weight reduction strategies tempting. When you've decided that you're ready to start feeling better in your own skin, you want to get to your goal as soon as possible.

At Evidation, it's our goal to help you feel great, look great, and achieve optimal health. Here, we'll explore why rapid weight loss can be counterproductive to maintaining a healthy weight long-term, the physical and mental health risks that come with rapid weight loss, and how you can create a sustainable weight loss plan that will leave you feeling energized and motivated—not exhausted and insatiably hungry.

The impact of rapid weight loss on metabolism

Rapid weight loss doesn't just leave you ravenous in the short-term—it can also lead to metabolic changes that complicate long-term weight management.

When weight is lost quickly through significant calorie restriction, the body's basal metabolic rate (BMR)—the amount of calories the body burns in order to maintain basic physiological functions while at rest—decreases. From an evolutionary standpoint, this makes sense, as the brain and body receive the message that food is scarce.

By decreasing the number of calories your body burns at rest (a process known as metabolic adaptation or adaptive thermogenesis), your metabolism increases the likelihood that you'll make it out on the other side of a famine or other disaster. When your BMR drops, it makes weight loss more difficult, and can make it easier to regain the weight you've lost.

Loss of muscle mass is another factor that can cause the body's BMR to drop. Muscle is a metabolically active tissue, meaning it uses more calories when the body is at rest than other types of tissue. When we lose weight rapidly, we often lose muscle along with fat and water. This means that while the scale may be showing weight loss, the weight that's being lost may negatively affect weight loss and maintenance efforts in the future.

Your endocrine (hormone) system can also be disrupted when you lose weight too quickly. Hormones that can be affected by rapid weight loss include:

• Leptin: Produced by fat cells, this hormone works to regulate the body's energy balance by suppressing hunger. When you lose weight quickly, your body's leptin levels decrease, leading to increased appetite and a decreased BMR.
• Ghrelin: Known as the hunger hormone, ghrelin stimulates appetite. When we lose weight too quickly, ghrelin levels tend to increase—perhaps as an evolutionary last-ditch effort to encourage our ancestors to procure and eat a healthy amount of calories.
• Thyroid hormones: Your thyroid works to regulate your metabolism. Losing weight quickly can reduce the amount of thyroid hormones your body produces, which can lead to lower energy expenditures and slower metabolic processes.
• Insulin: While weight loss is typically positive for people who are diabetic or pre-diabetic, rapid weight reduction can cause dangerous blood sugar and insulin fluctuations that can cause metabolic disturbances.

If you've used rapid weight loss strategies before and fear that you may have negatively affected your metabolism, it may be more difficult—but not impossible—for you to lose weight in the future. If you have a history of yo-yo dieting or rapid weight loss, it's a good idea to talk with your doctor about what type of nutrition and exercise plan will best support your weight loss efforts.

Health effects of losing weight too quickly

Your metabolism isn't the only bodily system that can be negatively affected by losing weight too quickly. Some of the additional health effects of rapid weight loss include:

• Nutrient deficiencies: Nutrient deficiencies are common among people who lose weight fast, as it can be difficult to maintain a low calorie diet while still consuming all the vitamins and minerals that the body needs to thrive. Many people who lose weight too quickly find that they feel tired and get sick more often. Providing the body with the right nutrients in the right dosages can help to boost your energy and support a healthy immune system while you're working to lose weight.
• Gallstones: When your body loses weight quickly, the liver releases extra cholesterol. While this effect is usually temporary, you may experience the formation of gallstones. These hardened bile deposits can cause sudden and intense abdominal pain, nausea and vomiting, and more. If you develop gallstones and experience symptoms, you'll likely need to have surgery to have them removed.
• Loss of bone density: Your body needs adequate nutrients to support your bone health. When you work to lose weight through crash dieting, it's likely that your body is not getting all of the bone-healthy nutrients necessary to keep you healthy and strong, leading to an increased risk of fractures and osteoporosis.
• Cardiovascular stress: Weight loss is taxing on the heart, and it's important to prioritize your cardiac health as you're working to become your healthiest self. Extreme and rapid weight loss can stress the cardiovascular system, eventually leading to arrhythmias or other dangerous cardiac issues. If you've gone through extended periods of extreme weight loss, it's a good idea to talk with your doctor about any health screenings you may need to protect your heart.

Psychological effects of rapid weight loss

We know that rapid weight loss wreaks havoc on the body—but it can also harm your mental health. The psychological effects of rapid weight loss are unfortunately myriad, and can require help from a trained mental health professional to overcome.

Some of the psychological issues associated with rapid weight loss include:

• Increased eating disorder risk: Some people who lose weight quickly find that they develop unhealthy eating behaviors and an obsessive focus on how they look. Anorexia nervosa, bulimia nervosa, and binge eating disorders can all take hold following a period of rapid, unhealthy weight loss.
• Increased stress and anxiety: While going through a period of rapid weight loss, it can be hard to stick to the rules and regimens that come with a serious cut in calories (and a serious uptick in exercise). Some people find that sticking to a strict diet can cause constant feelings of stress and anxiety. These negative issues can become even more difficult to handle if the person who is crash dieting is afraid of regaining the weight.
• Mood swings: In order to stay calm and productive throughout the day, it's important to provide your body with the nutrients that it needs to thrive. Severe calorie restriction can result in irritability and a lack of mood regulation, and can eventually alter brain function.
• Obsessive thoughts: There's nothing wrong with thinking about the foods that help you feel your best. That being said, you're venturing into dangerous territory if you're beginning to obsess about your weight loss plan. If you're noticing obsessive thoughts about your body image, weight, or the food you eat, it's a good idea to reach out to a mental health professional who specializes in obsessive thoughts (OCD) and/or eating disorders.

Many people who have experienced rapid weight loss followed by rapid weight gain feel discouraged and unmotivated to keep working to get healthy. It can be helpful to remind yourself that once you lose weight the right way, you’re more likely to keep it off. Making one healthy decision at a time, and taking the process one day at a time, can help to move you toward your goal weight.

Sustainable weight loss: a healthier alternative

Exercising regularly and eating the right amount of calories for your body sounds simple, but doing so is often easier said than done. Understanding your caloric needs, properly estimating the amount of calories you burn during exercise, and managing your stress levels can all help you reach your weight loss goals.

To create a plan for sustainable weight loss, it's important to start by understanding your unique caloric needs. While understanding your body mass index (BMI) can give you some insight into how many calories you're burning each day, a registered dietitian or nutritionist can help you determine how to create a healthy meal plan that you love to support your weight loss efforts.

Not quite ready to reach out to a professional for help with your diet? We get it! It can take some time to understand how different foods affect your body. Keeping track of what you eat can help you identify patterns and find weak spots that are keeping you from hitting your goals. If you're struggling to understand where you're at nutritionally, you may want to take a week or two to log all the drinks and food you consume, allowing you to get a crystal-clear picture of your starting point. Remember, there's no need for shame—you're working hard to get your health on track, and that's an admirable pursuit.

You'll also need to accurately estimate the amount of calories that your body burns while you're exercising. Using a wearable fitness tracker can help motivate you to keep moving during the day. You may notice that different apps and tracking devices provide you with different estimates of how many calories you burn during physical activity. Stick to a single wearable fitness device and/or fitness tracker that you enjoy, wear it consistently, and set achievable movement goals that will keep you motivated and moving forward.

Finally, reaching out for help is often a key part of a sustainable weight loss plan. If you're experiencing physical health issues due to past rapid weight loss, it's important to talk with your doctor or other healthcare provider about potential issues that may need to be addressed before you begin a new weight loss plan. If you find that you're obsessing over calories eaten and calories burned, it's a good idea to talk with a mental health professional who specializes in eating disorders.

There's no need to try and drop weight quickly—as you know, when you lose weight rapidly, it comes back just as quickly as it left. Setting a goal of losing 1 pound per week gives your body the time it needs to adapt to your new, post-weight-loss metabolic needs, and also provides your mind with the time it needs to become accustomed to new, healthy behaviors.

Common myths about rapid weight loss debunked

If you've been spending some time searching for information about how to lose weight quickly, it's likely that you've spent plenty of time reading contradictory articles, leading you to wonder what's true and what's false when it comes to weight loss.

Let's take a look at some of the most common myths about weight loss:

Myth: You have to avoid carbohydrates in order to lose weight.

Truth: Carbs hold water, and when you cut them out of your diet, you're likely to experience a quick drop in water weight. That being said, carbs are an essential source of energy that can keep you pushing through a tough workout. Eating the right carbs at the right times can help you feel your best and move toward your healthiest sustainable weight.

Myth: You can't snack and lose weight.

Truth: If you're experiencing extreme hunger regularly, it's likely that your plan isn't sustainable. Fiber-packed snack options like vegetables, fruits, and nuts can help to hold you over to your next meal when you're feeling peckish.

Myth: Nighttime eating leads to weight gain.

Truth: Weight gain happens when you consistently take in more calories than you burn. It doesn't matter what time of day you eat, as long as your meals are contributing to your energy levels in a way that helps you feel your best.

When it comes to weight loss, looking for a quick fix typically backfires. No matter where you're at on your weight loss journey, exploring sustainable ways to improve your health will carry you closer to your goal.

Sustainability is key when it comes to creating a weight loss plan that works. You're likely already using apps like Lose It!, Apple Health, FitBit, and other fitness and nutrition trackers—and at Evidation, we're here to help you put the health data you share with us to good use. With your permission, we use the health data you're already tracking to provide you with insights that can help you understand how you can take your progress to the next level. Learn more and download our app today to learn more about healthy eating, get the accountability you need to stay on track, and get rewarded for engaging in the healthy activities you're already doing.

While healthy, reduced-calorie meals and exercise are the foundations for losing weight, adding low-calorie snacks for weight loss to your daily food intake can give you fuel to help tide you over between meals and help you feel fuller. In a healthy eating plan, one-third of our daily energy intake comes from healthy snacks.

When you visit a convenience store or supermarket, you'll probably find yourself bombarded and overwhelmed by the sheer volume of available snack products. However, many of these snacks are loaded with salt and sugar. The food and beverage industry spends nearly $14 billion every year to advertise snacks that are largely void of valuable nutrients, and over 80% of these products are sugary drinks, fast food, and candy. When perusing the snack-lined shelves, you'll find only a few healthy options.

To ensure you have healthy snacks available when you need them, planning in advance can help. Let's explore some of the reasons snacking can help with your weight loss goals.

Understanding the role of snacking in weight loss

Studies show snacks are an important part of a person's weight loss journey. High-protein snacks are particularly filling, and protein-rich snacks such as nuts or boiled eggs have been shown to help with energy balance.

High-fiber foods are useful for helping you feel fuller and more satisfied. In fact, an American Dietetic Association Journal publication showed that high-fiber snacks aid in weight control by curbing your appetite. In the same journal, a study found that people of average weight snack more frequently than people who are overweight or obese.

These studies demonstrate that snacking can play an important role in your path to weight loss, healthier living, and improved overall quality of life.

Characteristics of healthy snacks for weight loss

According to Harvard's School of Public Health, snacks are generally defined as any food eaten between primary meals. A satisfying snack should be enjoyable and alleviate hunger. The Harvard report suggests that snacking on whole foods containing whole grains, fiber, and protein gives you more satisfaction.

Best of all, you can choose healthy snacks based on whatever you're craving.

• Creamy: Yogurt, cottage cheese, avocado, hummus
• Crunchy: Seeds, nuts, raw veggies, apples, whole grain crackers
• Salty/Savory: Cheese, nuts, roasted chickpeas, nut butter (in moderation), popcorn
• Sweet: Dark chocolate with almonds, fresh fruit

When choosing snacks, think about quality rather than quantity. A small candy bar may seem like a good choice because it's small and often one bite, but it's likely loaded with calories and provides little to no nutrition. Worse, a snack like this won't make you feel full.

The snacks you choose should provide these benefits:

• An energy boost if you need to go several hours between meals
• Curb your appetite so you don't overeat when you have your regular meals
• Add adequate nutrition if you can't eat a full meal because of an illness
• Provide extra nutrients with foods such as nuts, veggies, or fruits

Snack portions should be just enough to satisfy you without filling you up so much that you won't be hungry at mealtime. For the ideal snack, aim for between 150 and 250 calories. For example, an apple with a tablespoon of nut butter or a slice of cheese with a few whole-grain crackers would fall into this category.

7 healthy snacks for weight loss

When compiling your grocery list, add these delicious foods for satiety, flavor, and nutrition.

1. Boiled eggs

Eggs are one of the best sources of pure protein. If you have some boiled eggs on hand, you can enjoy them as a healthy breakfast, sliced over a salad for a nutritious and filling lunch, or a delicious afternoon snack. Because of their high protein content, eggs are super filling. Another benefit is eggs are linked with lessened arterial stiffness, which is a heart disease risk factor.

2. Avocado hummus

You can buy pre-prepared hummus or make your own using iron-rich chickpeas, olive oil, tahini, and garlic. One tablespoon of hummus has a gram of fiber and just 36 calories, according to the USDA. Adding avocado to your hummus brings in the healthy fats you need, along with extra flavor and protein.

3. Fruits

If you're craving something sweet, one of the best fruit snacks for weight loss is grapes. Here's a nice twist: Freeze grapes for a crisp sweet treat. A cup of grapes has approximately 100 calories.

Other fruits are also excellent sources of vitamins and nutrients. For example, the USDA reports that a whole grapefruit has just 271 calories but provides 5 grams of fiber and 100% of your daily vitamin C needs.

4. Blueberries and yogurt

For a protein boost, you can't go wrong with yogurt. Specifically, Greek yogurt is high in protein, and adding some berries gives you beneficial antioxidants. Also, blueberries are sometimes called a superfood because they're loaded with nutrients.

These sweet little berries are low in calories, but they're some of the most nutrient-dense berries you can add to your diet. A cup of antioxidant-rich blueberries contains 3.6 grams of fiber, 16% of your daily value (DV) of vitamin C, 24 percent of the DV of vitamin K, and 22% of the DV recommended for manganese.

5. Nuts

Nuts aren't necessarily low-calorie snacks for weight loss because they're high in calories. However, numerous health studies show that nuts are filling.

Research also shows eating nuts in moderation—about 1/4 cup—doesn't lead to weight gain. In fact, nuts may actually help with weight loss. Also important, nuts provide an excellent balance of protein, healthy fats, and fiber.

6. Almonds

Most nuts are considered to be healthy snacks, and almonds are particularly popular. Best of all, almonds are on the list of healthy snacks to reduce belly fat, according to a review published in the journal Nutrients.

If you crave something sweet, consider having some antioxidant-rich dark chocolate with your almonds for a decadent treat.

7. Guacamole

This creamy Mexican-inspired dip isn't just tasty. Guacamole is also a great source of minerals and nutrients. When you eat guacamole, you get protein, healthy fat, fiber, vitamin C, beta carotene, vitamin K, and more.

It's OK to enjoy a few whole-grain tortilla chips or a whole-grain tortilla with your guacamole. But also keep veggies such as sweet red peppers in mind to add even more nutrients to your snacking. You can also spoon some guac over a bed of lettuce for a satisfying salad.

Conclusion: Snacking for Weight Loss

Now that you know the role snacking plays in weight loss, you can enjoy these nutritious and delicious foods without feeling like you're cheating on your diet. As a part of your healthy lifestyle and weight loss journey, nutrient-dense snacks add value to your quality of life.

With the Evidation app, you can track your healthy habits and learn more about living your best life. You can use the Evidation app as a valuable resource for making informed decisions about your diet and tracking healthy activities. Download the app today to start enjoying relevant content about nutrition choices.

Studies show that men assume they're healthier than others—even when this isn't the case. 65% of men believe they're "naturally healthier than others in general," while 40% of men state that they get their health advice from social media.

One possible reason why so many men believe they're healthier than others: many health conditions that affect men are silent killers. Heart disease, colon cancer, and high blood pressure can all quickly turn life-threatening, despite patients having no prior symptoms.

Here, we'll explore why check-ups are so important for men, the numbers you should be discussing with your doctor annually, and how you can make small lifestyle changes to support your overall wellness.

Why regular check-ups are essential for men's health

Regular health care screenings and check-ups are essential for men's wellness, yet only three out of every five men get an annual physical. 40% of men only schedule an appointment with their doctor when they have a serious medical condition.

While it can be easy to put off a doctor's appointment when everything is going well, doing so can be deadly. According to the Centers for Disease Control, if all U.S. residents received the recommended preventative care protocols, over 100,000 lives could be saved each year.

Regular check-ups also give you a chance to get to know your doctor, allowing them to develop a baseline for your health. For example, if you typically have low blood pressure, your doctor will realize that deviation from that is abnormal for you, even though your number may register as normal on a typical scale. When you're familiar with your doctor through regular visits, you also get to develop a level of comfort that can make it easier to reach out in the event that something feels off.

What to expect during a typical men's health check-up

It's normal to be unsure of what to expect during a check-up if it's been awhile since you've seen a doctor.

Typically, a men's health check-up includes:

• Physical exam: Your doctor will likely check your eyes, ears, throat, reflexes, abdomen, limbs, breathing, heart rate, genitals, and joints. Your doctor will also listen to your heart and address any concerns.
• Screenings: Depending on your age, family history, and health history, your doctor may take your blood pressure, perform a prostate exam, and/or perform a hernia exam.
• Lab testing: Your doctor may perform or order lab tests, such medical imaging tests, or a cholesterol screening.
• Immunizations: Your care provider will likely recommend some vaccinations, such as the flu shot, COVID-19 vaccine, or a tetanus shot.

Your check-up will be tailored to your needs, and your doctor will work with you to address any concerns that you bring to your visit. Your doctor may recommend a follow-up visit to discuss new medications or to monitor a health issue.

Key health metrics to monitor during regular check-ups

Keeping tabs on certain health metrics can help you and your doctor spot health issues early on, leading to simpler/more effective treatment. If your doctor is unable to treat a concern within your metrics, they may refer you to a specialty provider who can provide the diagnosis and care that you need.

Health metrics that your doctor may monitor at your yearly appointments include:

• Blood pressure: There's a reason healthcare professionals call high blood pressure the silent killer—the condition usually doesn't present any noticeable symptoms until it's too late. Your doctor may talk with you about lifestyle changes or medications that can help control your blood pressure.
• Cholesterol levels: According to a study from Harvard University, one in six Americans has high cholesterol. Exercising, quitting smoking, and eating a diet low in processed food can all help to lower your cholesterol.
• Waist circumference: Keeping an eye on your waistline can help you understand your risk for certain health conditions, including metabolic syndrome, type 2 diabetes, and heart disease. The risk of developing these conditions rises for men with a waist circumference of more than 40 inches.
• Resting heart rate: Used in conjunction with your blood pressure reading, keeping track of your resting heart rate can provide you and your physician with insights into your cardiac and overall health.

The impact of lifestyle on men's health

Your doctor will talk with you about your lifestyle during your check-up. While it can be tempting to fib, be honest with your doctor about smoking, drinking, eating habits, mental health, and other issues that may feel a little uncomfortable to talk about.

Your doctor isn't there to judge you—they're there to help you stay healthy and feel your best. Your doctor has already seen and heard it all, and nothing you say is going to surprise them when it comes to your habits and health. The more information you provide your doctor, the better they're able to support your healthcare needs.

The connection between regular check-ups and longevity

Men are at a higher risk than women for heart attacks, strokes, cancer, and suicide. On average, men die six years before women, and getting regular check-ups can help to lengthen your life and preserve the quality of your day-to-day life. Even when you're feeling fantastic, checking in with your doctor once a year can give you peace of mind that you're doing well.

How technology is changing men's health check-ups

From wearable devices to online doctor's appointments, technology is making it easier than ever to get the care that you need. While virtual care can be an excellent stand-in when you aren't able to make it to the doctor and have an acute care need, it's vital that you see your doctor face-to-face for a check-up at least once a year. If you haven't seen your primary care provider over the past year, make an appointment today (and encourage others to do the same).

Taking action before there's a problem is one of the smartest things you can do to preserve your health. When you check-in with your doctor on a regular basis, you're lowering the likelihood that a symptom of something serious could go unnoticed. Tracking your own health can help, too—check out how the Evidation app utilizes your health data (with your permission) to provide content and insights designed to support your needs.

Spending time in the summer sun can feel amazing, but it's important to make sure you're taking steps to protect your body from the heat. Staying hydrated is vital for your overall well-being, especially when you're spending time in hot temperatures, when the risk of dehydration is higher.

Drinking plenty of water is an important part of staying hydrated, but the fruits that you enjoy can also play a vital role in making sure you're getting enough H2O.

Here, we'll take a look at exactly why it's so important that you keep your body hydrated during the summer, and what fruits and vegetables you can rely on to provide your body with an extra water boost (and some fantastic additional health benefits).

The importance of hydration in the summer months

Drinking plenty of water throughout the day is important no matter what the temperature outside. When you become dehydrated, your body no longer has the water it needs to function properly. This can cause problems with digestion, regulating your body temperature, moving oxygen throughout the body to fuel activity, and regulating bodily chemicals.

Between increased activity levels to sky-high outdoor temperatures, it's easy to become dehydrated in the summer. After just a few hours in the sun, dehydration can easily set in. If you're sweating, you're at an even higher risk of losing the water you need to feel your best.

If you're engaging in cardiovascular exercise (like hiking, swimming, or playing a sport), it's easier to become dehydrated. Certain groups, including older adults, children, and babies, are more likely to become dehydrated than other groups. In addition to taking frequent breaks, drinking plenty of water, and avoiding the sun when it's at its peak (generally from 10 am to 2 pm), eating summer fruits that have a high water content can help you get the hydration your body needs.

Nutritional benefits of summer fruits

In addition to helping you stay hydrated, enjoying fresh fruit provides multiple health benefits, including:

• A healthy dose of fiber to keep your digestive system regulated
• Feel-good nutrients to boost your mood and lower inflammation that may be related to depression
• Nutrients that help with weight loss by providing your body with the fuel it needs, potentially lowering cravings
• Iron to boost your immune system and help your hair, skin, and nails shine

Top hydrating fruits for summer

Ready to give your body what it needs to stay hydrated this summer? Fantastic! In addition to drinking the recommended amount of water for your needs each day, add these summer fruits to your meals and snacks for an extra hydration boost.

Cucumbers

Believe it or not, cucumbers are actually considered a fruit, and these refreshing delights are perfect for upping the hydration of both sweet and savory summer favorites. Made up of 95% water, cucumbers pack a hydration punch! Chop fresh cucumbers to sprinkle on a salad, or slice them up to create these Mexican-inspired spicy cucumber sandwiches.

Watermelon

Made up of 92% water, watermelon isn't just great for staying hydrated—it's also loaded with fiber and vitamin C. For an extra-refreshing treat, slice watermelon into cubes, stick each cube with a popsicle stick, and freeze for a vitamin-packed, hydrating boost that cools you off fast.

Tomatoes

Red tomatoes are loaded with even more water than watermelon! The fruit's 94% water content makes it a great way to add hydration to summer sandwiches and salads. Snacking on chilled cherry tomatoes can help you hit your hydration goals while also enjoying the fruit's antioxidant punch.

Apples

Apples: they're not just for fall! Coming in at 84% water content, fresh apples are a delicious option to help you get the water you need. Believe it or not, studies show that eating an apple first thing in the morning can provide you with more of an energy boost than drinking a cup of coffee. Apples can also support gut health and may lower the risk of heart disease.

Oranges

There's nothing better than a ripe, juicy orange, and with a water content of 87%, oranges are the perfect way to hydrate on hot summer days. An important note: while orange juice can be hydrating, you're better off eating the whole fruit. The blood sugar spike caused by a glass of juice can leave you feeling less than your best, but eating a whole orange gives your body the fiber it needs to process the fruit's high sugar content.

Strawberries

Tying with watermelon at a 92% water content, ripe summer strawberries are a great fit to help you stay hydrated. Try enjoying a few with your breakfast, slicing some up for a snack, or mixing them into yogurt for a refreshing mid-afternoon treat.

Creative ways to incorporate summer fruits into your diet

Looking for fun ways to enjoy more fruit this summer? Try these ideas:

• Slaws: When you're making a slaw for a picnic, add diced strawberries or matchstick-sliced apples for an unexpected burst of sweetness.
• Grill it up: Brush your favorite summer fruit with a little bit of oil, then grill for a few minutes to bring out the fruit's natural sugars.
• Smoothies: Creating a whole-fruit smoothie once a day can be a great way to get a wide variety of fruits into your diet.
• Swap syrup for purees: Instead of topping your favorite waffles or pancakes with sweet maple syrup, make your own puree out of your favorite summer fruits.

Ready to Feel Your Best? Download Evidation Today!

Staying hydrated during summer doesn't have to be boring—it can also be delicious. Loading up on your favorite fruits can help you enjoy nutrient-dense hydration. When you download the Evidation app, you'll receive content-based suggestions that provide you with even more tips to help you stay healthy and hydrated. You'll also get personalized insights on sleep, activity, and mood to help you make the most of your health data. Download the app today to get started and learn more!

Eating a balanced diet can help you feel your best, but it can be tough to meet your body's needs on a day-to-day basis if you're not sure exactly what a balanced meal looks like. If you're confused as to what exactly you're supposed to eat to feel your best, we get it. There's a ton of conflicting information out there on healthy eating, and it can be overwhelming to try to figure out what works for your body.

Balanced nutrition isn't about dietary perfection—it's about eating the foods that give your body the energy and nutrients that it needs to thrive. Here, we'll explore why it's so important to fuel your body with balanced nutrition, simple additions you can use to boost the nutritional value of your meals throughout the day, and how you can leverage technology to make it easier to enjoy balanced meals.

The importance of balanced nutrition for health and well-being

Balanced nutrition means eating the right foods in the right portions. Eating a balanced diet means that your body and mind are getting the foods they need to function at optimal levels.

Let's take a look at why balanced eating is so important for your health.

Physical health

A high-end vehicle needs high-end fuel, and your body is no different. When you eat a balanced diet, your immune system has everything it needs to do its job, which can strengthen your defenses against germs and other pathogens (while also helping your body heal quickly in the event that you do get sick). Balanced nutrition also supports healthy energy levels, and can help you get to and maintain a healthy weight.

Mental health

Your brain craves balanced nutrition just as much as your body. Regularly enjoying balanced meals supports your cognitive function and mood regulation. When you're providing your body and brain with all the nutrients necessary to thrive, you may find that you experience fewer cravings, as your brain is no longer informing your body that you're low on nutrients.

Longevity

As we mentioned, eating a balanced diet works to strengthen your immune system, which can lead to a longer, healthier lifespan. Many people who have been diagnosed with a chronic disease (such as heart disease or diabetes) find that they're able to control and/or alleviate their conditions by changing their nutrition. In addition to aiding in the management of chronic disease, some balanced nutrition plans have been shown to lower the risk of developing certain cancers.

Nutrient-rich foods to include in balanced meals

We've covered why balanced nutrition is so important—now, let's dig into how to implement balanced nutrition best practices into your day-to-day life.

One of the easiest ways to start balancing your meals is by simply adding nutrient-dense, natural foods into your diet so that you can get an idea of what makes you feel your best. If you're just getting started with learning more about how your nutrition affects your body, it can be helpful to keep a food journal. Noticing how your mood and physical health correlate with certain foods can give you an idea of what should be included in your personal balanced nutrition plan.

Some of the foods that offer health benefits and fit well into a balanced diet include:

• Fruits and veggies. Eating the rainbow—meaning, varying the colors of fruits and vegetables in your diet—is a great way to add low-calorie, high-nutrient foods to your routine. According to the American Cancer Society, the fruits and veggies that have the most color tend to be the most nutrient-packed. Try adding raspberries, blueberries, bell peppers, spinach, sweet potatoes, eggplant, baby carrots, and other brightly-colored produce items to your diet—bonus points if you work them into your breakfast for a fresh start to the day.
• Fiber-rich foods. Getting plenty of fiber in your diet doesn't just reduce your risk of colon cancer. Adopting a high-fiber diet (with plenty of foods like beans, lentils, berries, nuts, and apples) can help you feel satiated for longer than other foods due to their ability to help your body release acetate, a molecule that lets our brains know when we've had enough to eat.
• Lean protein. Adding lean protein to your diet can help to lower your blood pressure, boost the good cholesterol in your body, and support muscle recovery after a great workout. You've got tons of options when it comes to choosing the lean proteins that work best for you. Turkey breast, chicken breast, salmon, tuna, tilapia, lean beef, Greek yogurt, eggs, tofu, quinoa, legumes (like beans and lentils), almonds, and pumpkin seeds can all help you get the protein your body needs.

The impact of balanced meals on energy levels and productivity

If you've ever felt the urge to put your head down on your desk and take a nap after an all-too-heavy workday lunch, you know that it's possible for food to zap your energy. When you balance your diet, however, you're much more likely to experience an energy boost instead of a 3 pm slump.

When you eat the right foods for your needs, your body gets exactly what it requires to function. Many people find that when they cut out excess calories and foods that offer little in the way of nutrients, their energy levels begin to rise.

Strategies for building balanced meals that suit individual preferences and dietary needs

If you've ever had the thought, "If only someone would tell me exactly how to eat... then, I'd have more energy," you're not alone. That being said, with the wealth of information we have at our fingertips today, it's rarely a lack of knowledge that stops us from eating the way that we want. Instead, it's struggles with busy lifestyles, seeing convenience foods everywhere we turn, and enjoying hyper-palatable foods that can get us off track.

Finding simple strategies that work for you can go a long way in creating a plan that you'll be able to stick to long-term. Check out these strategies that you can implement today to help you begin developing a balanced nutritional plan:

• Start small. There's no need to perform a complete lifestyle overhaul overnight in order to begin the process of building balanced meals. Starting by planning and shopping for four healthy dinners over the coming week can be a great way to dive in without feeling like every minute is controlled by your new eating plan. Pay attention to how you feel as you begin the process of implementing changes, so you can begin to understand what works for your body.
• Prep ahead of time. If you're down to prep a full week of meals at once, more power to you! If you're just getting started with eating a more balanced diet, you might find that it's more helpful to simply prepare grab-and-go foods so that you're not tempted to eat something that throws you off of your plan the moment that hunger strikes. Cutting fruits and vegetables ahead of time can make it much easier to reach for them when hunger strikes. Cooking a double portion of a healthy dinner—and storing the other portion in the fridge for tomorrow's lunch—can also help balanced eating feel less daunting.
• Watch the sugar. While it may be tempting to chow down on sugar when you're in the need of a dopamine boost, doing so can wreck your energy levels. When you're eating to boost your energy, look for a snack that offers protein, fat, and carbohydrates, as close to its natural form as possible.
• Consider checking portions. No, you certainly don't have to measure every ounce of food that you eat, but it can be helpful to understand portion sizes. Pay attention to how you feel as you adjust your portion sizes. When in doubt, increase your produce and protein portions, and decrease fats and sugars.

Understanding macronutrients and micronutrients and their role in overall health

Macronutrients are the building blocks of food that provide us with the energy we need to survive. Commonly referred to as macros, macronutrients include carbohydrates, proteins, and fats.

Carbohydrates

Contrary to what you may have heard, carbs are not evil! Carbohydrates give us the energy we need to fuel cellular activity. Sources of carbohydrates include dairy products, fruits, vegetables, grains, and legumes.

Proteins

While you need carbs for energy, you need protein to feel your best. Protein supports the maintenance and repair of your body's tissue, and works to bolster the body's immune and endocrine (hormone) systems.

Fats

A highly concentrated source of energy, fats support cell growth, protect your organs, and help the body absorb certain micronutrients. Not all fats are created equal, however, and it's best to stick to healthy fat options to give your body the fuel it needs. Olive oil, fish, nuts, and seeds all provide the healthy fats that your body craves.

Micronutrients

These vitamins and minerals are essential for a healthy body, but they're effective in far smaller amounts than macronutrients.

Vitamins like A, C, B, E, and K all support your body's production of energy and support a healthy immune system. Minerals like iron, copper, sodium, calcium, and cobalt all work to protect your bones, keep the fluids in your body balanced, and maintain a healthy metabolism.

Practical tips for tracking dietary intake and monitoring nutritional balance

In order to know where you're going, you've got to know where you're starting, and tracking your current food intake can help. This isn't a time to judge yourself, rather, it's a time to develop a starting point and figure out how you can change your nutrition to help you feel your best.

Try these tips to help you track and adjust your nutritional habits:

• Track, track, track! We can't say it enough—simply having an idea of what you're eating and where you could make changes is often all that it takes to create a shift in mindset and lifestyle. Using an app like MyFitnessPal can provide you with the insights you need to understand how different foods affect your physical and mental well-being.
• Don't procrastinate. Entering your food into your tracker immediately can improve your accuracy and help you get a better picture of your nutrition.
• Remember, drinks count. Solid food isn't your only source of nourishment. Adding drinks (including coffee, tea, and alcohol) to your daily tracker log can help you get a clear picture of how your choices are affecting your health.
• Get a buddy. If you're ready to take on the challenge of revamping your dietary habits and working toward balance, pairing up with a friend who wants to do the same can help you to stay accountable.

Leveraging Evidation's health app to get insights and optimize balanced nutrition

Creating balanced meals supports countless aspects of your overall well-being, and it's well worth the effort it takes to ensure that you're fueling your body with everything it needs. At Evidation, we're here to support you on every step of your health journey. We utilize the data you share with us from your nutrition tracking apps to provide personalized insights and recommendations for improving your dietary habits, balancing your meals, and ensuring that you're taking smart steps toward your health and wellness goals. Click here to learn more about the app and get started.

Eating balanced and nutritious meals plays an essential role in maintaining optimal health and productivity. Healthy, well-balanced meals fuel the mind and body, and having a collection of recipes for eating well on hand will give you an edge when you create your weekly meal plan and head to the supermarket. The easy recipes and meal ideas we share below are sure to revolutionize your daily routines and meal planning.

Quick and nutritious breakfast ideas

1. Overnight oats with fruit and nuts

Overnight oats are an excellent breakfast option because there's no morning prep time. When you make overnight oats with basic pantry ingredients, this nutritious meal is also budget-friendly.

Best of all, oats are loaded with beta-glucan fiber, which may reduce heart disease risk and lower cholesterol levels. Adding some fruit or berries provides even more nutrition, while a handful of nuts on top of your cooked oatmeal gives your morning a nice protein boost.

Try this recipe.

2. Greek yogurt parfait with granola and berries

When you eat Greek yogurt for breakfast, you're giving yourself protein to get your day off to the best start. Additionally, yogurt is a calcium-rich food, and calcium is important for promoting bone health. Greek yogurt is also rich in riboflavin, vitamin A, B vitamins, and selenium.

Greek yogurt parfaits can be prepared in advance if you compile them in individual jars and stash them in the fridge. Adding granola gives you protein and fiber, both of which can make you feel fuller as you tackle your day. Also, studies suggest eating antioxidant-rich berries regularly may improve insulin levels and blood sugar.

Try this recipe.

Simple lunch recipes for busy days

3. Quinoa salad with veggies and vinaigrette

Most people know that a diet high in vegetables has many benefits. Vegetables can reduce the risk of heart disease and stroke, along with lowering blood pressure, reducing the risk of digestive problems and eye disease, positively impacting blood sugar, and even preventing some types of cancer.

This healthy lunch loaded with veggies is even more nutritious when you add nutrient-dense quinoa. Quinoa is an excellent source of protein, fiber, vitamin B6, and many minerals.

Try this recipe.

4. Veggie wrap with hummus and mixed greens

Hummus is a power spread and dip in Middle Eastern cuisine. However, this filling dip has gained widespread appeal as a healthy meal component and snack around the world. While hummus is tasty, it's also a versatile food packed with nutrients such as folate and iron. Additionally, hummus offers several health benefits.

For a quick and easy lunch, spread a veggie wrap with your favorite hummus. Then, top it off with nutritious mixed greens.

Try this recipe.

Flavorful dinner options for healthier evenings

5. Stir-fried tofu with mixed vegetables and brown rice

Tofu is a nutrient-dense protein and a favorite among many people who eat a vegan or vegetarian diet. However, tofu is also a nice option for meat eaters who want to enjoy a meatless Monday or just add more plant-based foods to their diet.

A stir-fry is easy to prepare, and pairing tofu with veggies and brown rice allows you to get a full meal on the table quickly. Choosing brown rice over white rice is another sound choice. Brown rice is a whole grain, so it's an excellent source of riboflavin (vitamin B2), folate, calcium, and potassium.

Try this recipe.

6. Grilled chicken with quinoa and steamed broccoli

Food cooked on a grill almost always feels like a celebration, but it doesn't have to be high in fat and calories to be delicious. Grilled chicken is a rich source of protein, which helps build and repair tissues while ensuring you maintain muscle mass.

Quinoa is a fiber-rich food that also has protein. Add broccoli to this delicious meal and it's well-balanced with plenty of fiber, vitamins, minerals, and bioactive compounds.

Try this recipe.

7. Chicken and vegetable stir-fry with rice

Chicken is a go-to meat in many households. It tends to be an affordable meat option, and it works well with all types of vegetables and grains.

A stir-fry made with chicken and vegetables is perfect when served with any type of rice. Consider brown rice for the extra nutritional benefits we mentioned above. Plus, brown rice contains flavonoids and phenols, which are antioxidants that protect our bodies from oxidative stress.

Try this recipe.

Healthy snack ideas to keep you energized throughout the day

8. Apple slices with almond butter

Snacking can make you feel more satisfied throughout the day, and apple slices with almond butter will help you get over that afternoon slump. Apples are loaded with nutrients, and they're also an excellent source of fiber.

Almond butter provides a variety of micronutrients, but most importantly, this creamy nut butter is known for being high in vitamin E.

Try this recipe.

9. Trail mix with nuts, seeds, and dried fruits

Trail mix is hugely portable, with ingredients that are largely shelf-stable. While trail mix is loaded with nuts, you can also make trail mix with seeds and a variety of dried fruits.

The nuts and seeds in trail mix have a lot of protein, an essential nutrient for tissue repair, muscle growth, and immune health. Dried fruit adds flavor and sweetness, along with its own nutrients.

Try this recipe.

Plant-based recipes for a meatless meal rotation

10. Lentil soup with crusty whole-grain bread

Lentils are an excellent low-calorie source of fiber and plant-based protein. In the wintertime (or any time!), a bowl of soup is a comforting dinner choice. Lentil soup is a delicious option for an easy plant-based meal.

You can cook lentil soup in your slow cooker and dinner is ready when you get home after a busy day. Alternatively, for a quick and easy supper, cook lentil soup in your pressure cooker.

Try this recipe.

11. Vegetable stir-fry with tofu and noodles

In addition to being a protein-rich food, tofu also has other health benefits. For example, a 2023 systematic review of almost 50 studies found that people who eat plenty of fresh fruits, vegetables, and soy products are at reduced risk of breast cancer and other cancers.

Nutrient-dense vegetables such as broccoli and carrots add some crunch to a tasty stir-fry. For noodles, you can choose soba noodles made with buckwheat flour or Japanese udon noodles for a whole wheat option.

Try this recipe.

Your health goals and Evidation

Recipes for eating well give you a great start to living a healthy lifestyle. Long-term maintenance of a well-balanced diet adds value to your overall health and well-being. You can take these healthy recipes to another level by experimenting to find alternatives that work for you. Consider also including friends and family by sharing these recipes to foster a sense of community.

Pairing the Evidation app with other apps allows you to track your food intake. Also, with the Evidation app, you can earn points and rewards for your other healthy habits, including tracking mood, sleep, and activities. Download the Evidation app today to begin your journey to healthier living.

According to the U.S. Department of Health and Human Services, approximately one out of every two American adults have hypertension, more commonly called high blood pressure. The most troubling thing about this statistic is only about 25% of adults with high blood pressure have their hypertension under control.

Blood pressure has a direct influence on the function of systems and vital organs throughout our bodies. Fortunately, there are some things you can do to help lower blood pressure and keep your blood pressure under control. Let's dive in and go over three easy exercises to lower blood pressure. 

Understanding the importance of managing blood pressure

Managing our blood pressure is crucial in the maintenance of overall health and well-being. Blood pressure has a direct influence on the function of our body's systems and vital organs. Moreover, hypertension can lead to complications like heart disease, stroke, kidney damage, and vision loss.

When we maintain blood pressure within a healthy range, we can significantly reduce our risk of developing these life-threatening conditions. If you already live with these conditions, early intervention can help prevent these hypertension-related complications from progressing. When you prioritize the management of blood pressure, you're taking proactive steps toward a healthier future.

Three easy exercises to lower blood pressure

The U.S. Centers for Disease Control and Prevention (CDC) defines blood pressure accordingly:

• Systolic blood pressure: Measures the highest pressure in the arteries when the heart pumps blood and contracts
• Diastolic blood pressure: Occurs in the arteries when the heart rests between beats

A large 2023 study published in the British Journal of Sports Medicine revealed a link between exercise and activities that lower blood pressure. Specifically, exercises that engage muscles with minimal movement seem to be more effective for lowering blood pressure than higher-impact exercises like walking, running, or pilates. Both planks and wall sits have been shown to be effective in lowering blood pressure.

According to the study's news release, isometric exercise is effective in reducing both diastolic blood pressure and systolic blood pressure. Equally important, it's easy to do isometric exercise without lifting weights. Instead, these types of exercise rely on the weight of our own bodies.

Be sure to check with your medical provider before starting a new exercise program of any kind, especially if you have health concerns like high blood pressure. 

1. Wall sits

Follow these steps to do a wall sit.

1. Stand flush against a wall.
2. Place your feet approximately hip-width apart.
3. Try not to hold your breath. Rather, breathe in naturally as you do this exercise.
4. Sliding your back slowly down the wall, bend your knees until they're at a 90-degree angle. One way to visualize how this works is to imagine you're sitting on an invisible chair.
5. Don't extend your knees past your toes. Instead, ensure they stay directly above your ankles. This will prevent you from putting excess stress on your knees.
6. Keep your spine in a comfortable, neutral position with your back straight against the wall.
7. Hold the wall sit for about 20-30 seconds. Keep your knees steady and aligned without allowing them to collapse inward.
8. Repeat the wall sit for a few sets, resting for 20-30 seconds between each one.

2. Planks

Follow these steps to do a plank:

1. Get onto the floor in the same position you would use if you were doing push-ups.
2. Ease your torso down to place your forearms on the floor. Your elbows should be beneath your shoulders. Your body should be forming a straight line from your heels to your head.
3. Fix your eyes on the floor in front of your hands. Keep your neck in a neutral position.
4. Keep your buttocks up, and don't let your hips sag.
5. Hold the plank position for 10-20 seconds at first, gradually increasing the duration at which you hold the position.
6. Breathe in and out naturally as you do your planks.
7. Repeat for a few sets. Gradually increase the duration to build up your endurance and strength.

3. Yoga and Meditation

Low-impact yoga is another one of the things that could help lower blood pressure. One of the most effective yoga poses is the forward fold, also called the uttanasana. Here's how to do the forward fold:

1. Sit in a comfortable spot on the floor or on a yoga mat.
2. Adjust your body to the basic lotus (or a crossed-leg) position.
3. Raise your arms at your sides, breathing in and out as you do so. Continue raising your arms until they point straight up.
4. Slowly lower your arms to bring them down in front of you, breathing out while lowering your arms.
5. Move your legs until they are straight out in front of you.
6. Slowly fold your upper body in a way that you might if you were doing a toe-touch. Feel free to bend your knees slightly if you need to.
7. Place your hands on the ground, your ankles, or your feet.

Meditation

Meditation is one of the most relaxing activities that lower blood pressure. You can meditate while doing yoga, or you can use meditation alone as a tool for lowering your blood pressure. Here's how to do a basic meditation:

1. Sit in a quiet, comfortable spot.
2. Make sure you're relaxed, but with your back straight.
3. Slowly breathe in and out through your nose. Be mindful of the air as you breathe in and breathe out.
4. Try to ignore all of the distractions or sensations. Just focus on your breathing.

Tips for integrating these exercises into daily routines

One way to stay motivated to maintain low blood pressure and exercise is to engage a friend in these low-impact exercises. Consider arriving to work 15 minutes early to do some wall sits, or use your lunch break to do planks or yoga.

When you integrate these exercises into your daily routine, you can lower your blood pressure while also enhancing your overall physical and mental well-being. Start your morning with a few wall sits and planks to engage your core and lower body muscles. You can do these exercises almost anywhere.

You can follow your wall sits and planks with meditation or a few yoga forward folds. You can also use meditation or yoga folds to unwind in the evening.

How Evidation's platform can be used to track blood pressure levels

When you connect the Evidation app to 3rd party apps like Apple Health, you can receive insights about hypertension. Another option is to track your exercise with apps such as MyFitnessPal, which connects with the Evidation app. Qardio is another great app to connect with Evidation because it can be used to track your blood pressure.

Incorporating these easy exercises into your daily routine can make a difference in your long-term health. The best thing about these exercises is that you can do them almost anywhere. Also important, you can do wall sits, planks, and yoga with no equipment.

For content related to hypertension and healthy blood pressure levels, download the Evidation app today. You can also use the app to track healthy activities and earn reward points. When you combine data tracking with personalized insights, you can take control of your blood pressure levels and enjoy improved overall health outcomes. Keep in mind that if high blood pressure is a consistent problem, you should consult your doctor to determine if there are underlying issues.

It can be challenging to fit a workout routine into a busy schedule. Even if you regularly spend time at the gym or doing other exercises, there are likely days when you can't do your normal fitness activities.

Those of us who work in offices at a desk job can combat the sedentary lifestyle with office exercises. These simple but effective exercises can be done at your desk when you take a break. In addition to being good for your overall health and well-being, doing some quick exercises throughout the workday will also enhance your productivity.

Importance of staying active during the workday

The Centers for Disease Control and Prevention (CDC) recommends that everyone exercise for at least 150 minutes every week. Even if you can only exercise in short bursts during your workday, you can still enjoy these benefits:

• Decreased body mass index (BMI): Researchers at the University of Utah found that doing exercises for 10 minutes or less can have a positive impact on your BMI. Specifically, every minute of high-intensity exercise done throughout the day can lower obesity odds by up to 2% for men and 5% for women.
• Mood improvement: One review found that doing short bursts of daily exercise is linked to positive mood changes.
• Reduced appetite: A study compared exercise programs made up of a dozen 5-minute exercises every day with a program consisting of one hour of exercise. The researchers discovered that participants doing the 5-minute exercise blocks reported 32% less hunger during the day than the participants who exercised for a straight hour.

Fortunately, spending even five or 10 minutes doing easy exercises at your desk can provide stimulation and mid-day blood flow. Here's a bonus: Some easy desk exercises can help you push through the dreaded mid-afternoon slump that occurs after lunch.

Overview of the negative effects of prolonged sitting

Sitting for extended periods can reduce blood flow, which can contribute to stroke or heart attack. Equally concerning, prolonged sitting and other sedentary behaviors are linked to insulin resistance. For these reasons, prolonged sitting bears some of the blame for health conditions that include:

• Heart disease
• Weight gain and obesity
• High blood pressure
• Type 2 diabetes

One study found that individuals who sit for most of the day even have a 40% increased risk of reduced longevity. In terms of burnout and mental health, a lack of physical activity can increase anxiety, stress levels, and depression risks.

1. Desk push ups

Desk push ups work the chest and triceps.

How to do desk push ups:

1. Stand and face your desk.
2. Place the palms of your hands against the desk. Your hands should be just a little bit wider than the width of your shoulders. Keep your arms straight.
3. Lower yourself as much as you comfortably can, or until you almost reach the desk with your chest.
4. Return to the start position, and repeat the desk push ups for 10 reps.

2. Calf raises

This exercise works the calves.

How to do calf raises:

1. Stand up tall, placing your hands on your desk or chair for balance.
2. Raise your heels slowly off the ground, up on your toes.
3. Hold the pose for between five and 10 seconds before lowering your heels back to their position on the floor.
4. Repeat the calf raises 10 times.

3. Back twists

Back twists work the obliques.

How to do back twists:

1. Sit in a chair that swivels and place your hands on the edge of your desk.
2. Using your hands, spin as far as possible to one side.
3. Repeat, switching to the other side.
4. Do this for 10 reps on each side.

4. Tricep dips

This exercise gives your chest and triceps a workout.

How to do tricep dips:

1. Place a chair without wheels behind you.
2. Stand with your back to the chair.
3. Place the palms of your hands flat on the chair's seat. Your fingers will be facing away from you.
4. Make sure you keep your heels securely on the ground, keeping your legs out straight in front of you.
5. Lower yourself towards the ground until your upper arms are nearly parallel to the floor. You can lower yourself as low as is comfortable for you.
6. Return your body to the start position, and repeat the tricep dips for 10 reps.

5. Wall sit

Wall sits work the core, quads, hamstrings, and glutes.

How to do wall sits:

1. Stand against a wall with your back flush to the wall.
2. Slowly slide down toward the floor until your knees and hips are bent at approximately a 90-degree angle.
3. Hold the position for about 30 seconds.
4. Repeat the wall sits 10 times.

6. Chair squats

Chair squats strengthen your hips, buttocks, and lower back.

How to do chair squats:

1. Standing in front of your chair, place your feet with your toes pointing forward and shoulder-width apart.
2. Bend your knees, keeping your head and chest up.
3. Drive back your hips as if you plan to sit in the chair. You can hold onto your desk if you need help with balance or support for your knees.
4. Just before your bottom reaches the chair, stop and rise slowly back to the starting position.
5. Repeat chair squats 10 times.

7. Neck rotations

Neck rotations help alleviate "tech neck," a stiffness that occurs when people sit in front of a computer several hours a day.

How to do neck rotations:

1. Sitting in your chair, relax  and gently lean your head forward until your chin almost touches your chest.
2. Roll your head slowly toward one shoulder. Hold the position for 10 seconds.
3. Repeat the same exercise on your other side.
4. Relax and move your chin back to the start position.
5. Repeat neck rotations three times for each shoulder.

Strategies for staying motivated to exercise at work with Evidation

Evidation is an excellent tool to help you reach your activity and fitness goals. Try some of these strategies for staying motivated to move more and get some mini-workouts done while at your desk.

• Set SMART goals: SMART is an acronym for goals that are specific, measurable, attainable, relevant, and time-bound.
• Track your progress: With Evidation, you can monitor your progress toward your goals. When you see your achievements, you'll feel motivated to keep up the good work.
• Set reminders: Scheduling your five-minute workouts ensures you'll stop to do the desk exercises. 
• Enable notifications: If you use wearable tech, consider enabling notifications that remind you to stand for five minutes every hour.
• Find a fitness buddy: Start a fitness challenge with your coworkers using the Evidation app.

Conclusion

Integrating these exercises into your daily routine can have a huge impact on your overall quality of life. Evidation offers support in reaching your fitness goals. Download the app today to start tracking healthy activities and earning reward points.