Blog

Allergies are a common condition that affects millions of people around the world. Symptoms occur when the immune system overreacts to certain substances such as pollen, dust, animal dander, or certain foods. 

Like other chronic health conditions, allergies can significantly impact quality of life, and have a big impact on our ability to perform at work and school. In fact, according to research published in the American Journal of Rhinology and Allergy, allergies and allergic rhinitis impact work productivity more than hypertension (high blood pressure) and diabetes. 

Luckily, there are several options for those struggling with the effects of allergies. In this post, we’ll discuss the symptoms, causes, and treatment options for seasonal allergies.

Symptoms of Seasonal Allergies

The symptoms of seasonal allergies can vary depending on the person, but the most common symptoms include:

• Runny or stuffy nose
• Sneezing
• Watery and itchy eyes
• Scratchy or sore throat
• Coughing
• Fatigue
• Headache

The symptoms can range from mild to severe and can greatly impact a person's quality of life. It’s essential to identify the triggers that cause these symptoms to manage them effectively. 

If you’re struggling with allergies and aren’t sure what’s triggering them, talk to your doctor. It might be time to see an immunologist. They can perform tests like blood tests or skin prick tests to help determine what you’re reacting to.

Causes of Seasonal Allergies

Seasonal allergies, also known as hay fever, are caused by allergens that are present during specific times of the year. The most common allergens that cause seasonal allergies are pollen from trees, grasses, and weeds.

When these allergens enter the body, the immune system reacts by producing antibodies. These antibodies trigger the release of histamine, which causes the symptoms of seasonal allergies.

It’s important to note that not all allergies are seasonal. Some people have allergies to food, pets, and other things that affect them year round, all the time. In some cases, these allergies are severe enough to cause anaphylaxis — a life threatening condition. 

If you have a severe allergic reaction, it’s important to get emergency medical attention right away, and talk to your doctor about a prescription for epinephrine. 

Treatment Options for Seasonal Allergies

There are several treatment options available to manage seasonal allergies. The most common treatment options include:

1. Antihistamines - These are medications that block the release of histamine, reducing symptoms such as itching, sneezing, and runny nose.
2. Decongestants - These are medications that help reduce swelling in the nasal passages, making it easier to breathe.
3. Nasal corticosteroids - These are nasal sprays that reduce inflammation in the nasal passages, reducing symptoms such as stuffy nose, sneezing, and runny nose.
4. Immunotherapy - This treatment involves exposing the body to small amounts of allergens over time, which can help reduce the severity of allergy symptoms.

In addition to medication, there are also several lifestyle changes that can help manage seasonal allergies. These include:

• Avoiding allergens by staying indoors when pollen counts are high
• Using air filters in the home to reduce the amount of allergens in the air
• Washing bedding and clothing frequently to remove allergens
• Using saline nasal sprays to help rinse allergens from the nasal passages

Conclusion

Seasonal allergies can be a frustrating and uncomfortable condition to live with, but there are several treatment options available to manage the symptoms. It’s essential to identify the triggers that cause your allergies and work with a healthcare provider to develop a personalized treatment plan. With the right treatment and lifestyle changes, it’s possible to manage seasonal allergies and improve quality of life.

February 27 through March 5, 2023 is National Eating Disorder Awareness Week, 

“an annual campaign to educate the public about the realities of eating disorders and to provide hope, support, and visibility to individuals and families affected by eating disorders.”

Almost 30 million people in America struggle with eating disorders. And though eating disorders are common, they receive less funding and attention than many other mental health disorders, making support options hard to come by.

Eating disorder awareness is important so that individuals who are affected by them can get help. Eating disorders tend to get worse over time, and sometimes cause long-term health problems, but early identification of an eating disorder can mitigate long-term risks. 

Read on to learn how you can develop a healthy relationship with food and determine if you or someone you know may need help overcoming an eating disorder.

How do you know if you have an eating disorder?

Food is nourishment for all the complex processes your body needs to carry out. It provides energy, gives your brain fuel to think and dream, you even need food in the form of calories when you sit still and do nothing. But not everyone has a healthy relationship with food and recognizing an eating disorder can be challenging. If you find that you eat too much or too little, feel guilty when you eat, or struggle with any of the following symptoms, you should consider reaching out for help.

• Self-induced vomiting
• Taking laxatives, diuretics, or diet pills other than as prescribed by your doctor
• Chewing food then spitting it out in the trash or a napkin
• Obsessing about your food’s cleanliness
• Feeling overweight even when you lose weight or are at a healthy weight
• Obsessing about your body image
• Having low body weight
• Having impulsive or irregular eating habits such as a desire to eat only one type of food
• Misusing insulin normally prescribed for diabetics, even if you are diabetic
• Feeling depressed, anxious, guilty, or disgusted with yourself when you eat food
• Talking excessively about food
• Cooking food but then won’t eat it
• Are always low energy
• Recently suffered an emotional trauma and can’t eat because of it
• Don’t want to talk about what you eat, or don’t eat with others

If you or anyone you know is struggling with any of the above symptoms, or if you’d like more information on how to recognize an eating disorder, there are several free online tools available. 

Mental Health America has a free online screening tool here. And The National Eating Disorders Association (NEDA) has a free screening tool here for anyone ages 13 and up.  

For support, resources, or treatment options for yourself or a loved one who’s struggling with an eating disorder, you can contact the NEDA Helpline by calling or texting (800) 931-2237. You can also use their live chat option here.

Here’s how you can have a healthy relationship with food

Eating disorders are serious medical and mental health issues which can lead to long-term health problems. That’s why it’s important to speak up and spread awareness, but it’s also important to provide resources and support. 

And it’s important to talk about developing a healthy relationship with food to help prevent eating disorders from developing and to help those currently struggling. 

7 tips for developing healthy eating habits

1. Don’t binge eat and then diet. Do eat healthy meals, consistently, several times a day at the same time every day. Not only does binge eating wreak havoc on your hormones, excessive dieting following a binge can sometimes cause you to develop an eating disorder. 

While scientists are still learning to understand what exactly causes eating disorders, it's clear that people who struggle with anorexia, bulimia, and binge eating disorders have different brain chemistry than people who don’t, and that a binge-diet cycle can harm brain chemistry.

2. Make sure you're eating enough healthy calories. If you suffer from anorexia or bulimia, you could possibly have an unrealistic viewpoint of your body. This can cause you to refuse food or eat too little. For an accurate estimate of how many calories you should consume daily to stay healthy depending on your age, height, and activity levels, check this calorie counting tool. 
3. Eat mindfully. Develop healthy eating habits one day and one food at a time. Do you tend to sit in front of the television with a gallon of ice cream and all of a sudden you look down and it’s gone? Don’t lambast yourself for binging, just decide to eat more mindfully, taking time to savor what you eat, without watching TV, texting, or doing anything but savoring your food. Check in with your body after each bite, and ask yourself, “Have I had enough?” We tend to eat more when we’re distracted, so you can make sure you’re not binging by paying attention to the act of eating itself. 
4. Choose snacks wisely. Depending on your activity levels, you may need a snack to keep your blood sugar levels from dropping. Smaller meals throughout the day are sometimes essential for athletes, people with physically demanding jobs, or people who have larger caloric needs, such as when they're breastfeeding or pregnant. Harvard suggests a healthy snack if you anticipate going several hours without food and your blood sugar levels tend to fluctuate. If you get hungry in the evening, try eating complex carbohydrates or healthy fats rather than sugary snacks. Sugary snacks can spike your blood sugar, causing cortisol levels to increase. Cortisol is a stress hormone. It can cause a “wake up” signal to travel through the brain which disrupts your circadian rhythms, or natural sleep-wake cycles, making it impossible for your body to know when to sleep.
5. Get healthy sleep. A lack of sleep can cause disruptions in the creation of two important hunger hormones, ghrelin and leptin. One regulates when you feel full, and the other regulates your appetite. Without these hormones in balance, you’re more likely to overeat. There are also links between lack of sleep and obesity. Lack of sleep can also cause elevated stress levels, and some people react to stress by not eating enough. 
6. Write down your feelings instead of eating them. Food is a quick go-to for many people because it can relieve stress and provide relief from anxiety. When you eat sugary or starchy foods, it causes an instant serotonin and dopamine reward in the body. Serotonin is a neurotransmitter responsible for regulating our mood, and dopamine is a similar chemical hormone that “rewards” us for certain actions we take. While you can get a quick fix from eating, it’s possible to become addicted to the fast dump of these neurochemicals without realizing that what you eat may cause a subsequent cascade of less than desirable stress hormones like cortisol and adrenaline. Instead of getting your serotonin and dopamine from a binge session, try other positive habits that also regulate your mood and reward you with dopamine like expressing gratitude or doing light aerobic exercise.
7. Journal your food intake. Try keeping a log of what you eat in a week so that you have a realistic view of how much or little food you eat. If you write down the times you eat as well as what you eat, you’ll also sometimes notice patterns, like eating out of boredom at certain times in the day, or when you feel stressed. Once you’ve written down what you eat and when, sit with the information and determine if you might be eating too much or too little. If you tend to overeat, contemplate ways to do something to assuage your boredom that’s healthy instead, like spending time in nature, or talking to a good friend that makes you laugh. If you tend to eat too little, write down why you might be depriving yourself of life-giving food. Is there an underlying emotion that needs to surface?

How to get help for an eating disorder

If you think you or someone you know may have an eating disorder, you can get help. Reach out to a medical or mental health provider near you. 

If that isn’t an option for you, or it isn’t the right option, The National Eating Disorder Association has resources, support, and live help options.

There is hope

You can develop a healthy relationship with food even if you currently have an eating disorder. Be sure to reach out for help and try to slow down, eat mindfully, and give yourself time to process deeper emotions like sadness and grief by writing them in a journal. It can also help to keep a log of what and when you eat for a week, so you can have a realistic picture of your relationship with food and eating. If you or someone you love is suffering from an eating disorder, get help. You’re not alone.

Get more health and wellness tips. Download the app today.

‍

‍

American Heart Month is recognized every February to bring awareness to the risk factors that cause heart disease. Heart disease is the leading cause of death in the U.S. but in many cases, it’s preventable. 

Learn more about heart disease and what you can do to keep this vital organ going strong below.

What is heart disease?

Heart disease refers to a group of conditions affecting the heart and blood vessels. The most common type of heart disease in the U.S. is Coronary Artery Disease (CAD) which affects blood flow to the heart and can lead to heart attack. 

Top 7 causes of heart disease 

Health means something different to each of us because we’re all unique, but knowing what factors lead to heart disease can help us make choices that help decrease our risk of developing a heart condition.

Some of the most common risk factors for developing heart disease are:

1. Smoking or tobacco use can cause coronary heart disease and irreparable damage to the heart. Second-hand smoke is also a concern. Smoking can cause plaque to develop within your blood vessels, making them narrower, and impeding the free flow of blood. Chemicals in cigarettes can also thicken arteries and cause clots in your veins.  
2. High blood pressure or hypertension strains the heart and can lead to cardiovascular complications. Diet,  lack of exercise, and stress are the number one causes of high blood pressure.
3. The consumption of too many lipoproteins, a type of soluble protein that combines with fat or other lipids in your blood plasma, can lead to heart disease. Trans fats are the most unhealthy and cause damage to the cardiovascular system.
4. Lack of exercise is a great contributor to heart disease. The movement of your body helps to move blood through your veins and keep your heart healthy. 
5. Diabetes is a risk-factor for heart disease. High blood sugar levels can damage blood vessels and the nerves that support the heart. 
6. Thrombosis leads to heart disease. This is a condition when blood clots develop in the veins or arteries. 
7. Stress is a great contributor to lagging heart health. Irritability, depression, anxiety, rumination, and a lack of quality sleep can contribute to high blood pressure, leading to an increased risk of stroke or heart attack.

Signs of a heart attack

Don’t ignore cardiovascular symptoms. This includes heart attack symptoms like these:

• Pain, pressure, or squeezing in the chest, particularly the left side
• Pain in the upper body such as the shoulders, neck, upper stomach, arms, or even jaw
• Shortness of breath
• Feeling sick to your stomach or nausea
• Stomach ache or heartburn
• Dizziness or lightheadedness
• Feeling unusually tired
• Breaking out into a cold sweat

If you feel any of these symptoms, seek medical care immediately.

Follow these 5 heart health tips to improve your heart health

Now that you know what causes heart disease and the symptoms of acute cardiovascular failure, here are 5 tips to improve the health and vibrancy of your beautiful heart:

1. Practice good dental hygiene. Bacteria in your mouth can cause gum disease and can move into your bloodstream, causing an increased risk of developing cardiovascular disease by increasing C-reactive protein, a marker for inflammation in blood vessels. Floss and brush every day, and also use a mouthwash to dislodge small food particles from the gums and teeth. Eating leafy greens and fiber, as well as whole fruits and vegetables can also contribute to better oral hygiene and improved heart health.
2. Increase your daily exercise and don’t sit for too long. If you work at a computer, or have a sedentary job, research shows that even if you exercise regularly, sitting too long is connected to higher rates of cardiovascular disease, possibly causing deep vein thrombosis. Take frequent breaks, walk around, stretch, or even better, take a brief jaunt outside. Spending time in nature can reduce stress. As few as 20 minutes in a park can lower cortisol levels and improve your heart health. Cortisol is a stress hormone that’s linked to higher incidence of inflammation in your body. Also, just increasing moderate to vigorous cardiovascular exercise to at least 20 minutes daily can protect your heart. 
3. Quit smoking and stay away from second-hand smoke. Your risk of developing heart disease increases 25 to 30 percent if you are exposed to second-hand smoke. The risk is even higher for children. Nonsmokers who are exposed to smoke that have high blood pressure or high cholesterol are at greater risk of developing heart disease. The chemicals you inhale from second-hand smoke cause plaque buildup in your arteries, so stay away from second-hand smoke no matter what. If you smoke, you’re 2 to 4 times more likely to develop heart disease than non-smokers. Try to get help quitting the habit, or replace it with a heart-healthy habit like walking on your lunch break. BeTobaccoFree.gov offers great tips on quitting smoking including smoke-free apps and expert advice.
4. Reduce trans-fat. Fat isn’t the enemy of your heart, trans fats are. Both saturated and unsaturated fats are important for your health. Fats help the body absorb fat-soluble nutrients like Vitamins A, D, and E. You don't require trans-fats. These are highly processed fats that clog your arteries and raise bad cholesterol levels (LDL) while lowering good cholesterol (HDL). Trans fats are most often in processed foods like baked goods, snack foods, margarine, and fried foods. Avoid them and replace them with healthy fats found in foods like nuts, coconut, olive oil, and avocado.
5. Sleep better. Without ample sleep, your body cannot “clean house.” When you sleep, your body does important cleaning work, and reduces your overall stress burden, lowering stress hormones like cortisol and adrenaline. A lack of sufficient sleep causes increased inflammation and other hormonal imbalances in the body that contribute to cardiovascular disease and other diseases too. People who sleep fewer than 6 to 8 hours a night are twice as likely to have a stroke or heart attack as people who get ample sleep. For better sleep, turn off your cell phone and computer at least 2 hours prior to going to bed to prevent blue-light exposure, make your room slightly cooler, and hang black-out curtains to make your room as dark as possible. Also, try to go to sleep at the same time every night to develop good sleep hygiene. These good habits help regulate your circadian cycle and sleep-wake hormones. Your heart will thank you for better sleep.

Conclusion

While heart disease is the biggest killer in the US, there are actions you can take to reduce your risk today. Eat healthily, exercise, sleep better, reduce stress, and stop smoking to see vast improvements in your heart’s health.

‍

Keep track of your health with Evidation. Download the app today.

‍

‍

February is recognized as Low Vision Awareness Month to spread the word about resources available for people living with low vision.

The National Eye Institute predicts that by 2050 the number of people living with vision impairment or blindness will double. Another 16.4 million Americans are predicted to live with corrective eye problems like short or far-sightedness, which can be corrected using glasses, contact lenses, or surgery. 

Yet statistics show that more than half of Americans don’t seek eye care, citing lack of awareness and cost of services as the main reasons for not seeking help. 

This highlights the importance of initiatives like Low Vision Awareness Month, where we can all do our part to share information with those who can benefit from it.

What is low vision?

Low vision is a degenerative condition where a person’s eyesight fades until they find it difficult to cope with everyday activities like reading price labels when shopping, recognizing people’s faces, and seeing television or computer screens clearly. There is no cure for low vision, but people can keep their sight for longer by using corrective devices like magnifying glasses, specialized computer software, and sometimes surgery if a reversible eye disease like glaucoma or cataract is the cause of low vision.

Whether you develop a low vision problem depends on many factors. One of them is genetics. If your parents wore glasses and experienced vision loss during their twilight years, chances are that you might also need glasses one day.

National Health Institute has identified four types of low vision resulting from various eye diseases or conditions.

1. Peripheral vision loss. When you cannot see out of the corners of your eyes.
2. Central vision loss. When you cannot see things in the center of your eye, objects and people’s faces seem like blurry blobs in the middle with clearer details on the outside.
3. Night blindness. When you cannot see well in twilight or low-light conditions, driving a car at night can be difficult or impossible because you cannot see the lane markings.
4. Blurry or hazy vision. When you cannot distinguish details of objects or read print, the words appear blurry or hazy, and you cannot make out letters (especially small print).

Causes of low vision

People of any age can be diagnosed with low vision because it can arise from various conditions and injuries. Low vision may result from eye or brain injury during an accident, but it’s more common in adults over the age of 45 and most common in adults over the age of 75.

The main causes of low vision are age-related conditions like:

• Diabetes-related retinopathy
• Macular degeneration
• Cataracts
• Acute and Chronic Glaucoma

Risk factors for developing eye disease

Risk factors for developing problems with vision increase with age. If you’re already over 75, you may be at increased risk. But age isn’t the only risk factor for developing low vision. 

‍Other factors that can put you at higher risk for developing vision impairments are:

• Weight
• Family history of eye health issues
• Chronic condition such as diabetes or high blood pressure
• African American, Hispanic, or Native American descent

Even if none of the above factors apply to you, it’s still a good idea to get your eyes examined, especially if you’re over 45. That way you can be on the lookout for any deterioration that may be happening unnoticed.

Keep your eyes healthy and protect your vision

It’s important to get your eyes examined by a qualified medical professional at least once every two years. Keeping tabs on your eye health will help you get better, more effective treatment in case any eye problems are discovered during the exam. It’s especially important to have your eyes checked out because many eye diseases don’t have any warning signs until it’s too late and the eye structure has been damaged. Starting treatment early in the disease process has a far greater success rate.

Schedule a full dilated eye examination

Just like you go to a doctor for a yearly physical, you can book an appointment for an eye examination with an optometrist or ophthalmologist. The exam is painless, and it’s the only sure way to discover if there are any problems with your eyes or vision. Early diagnosis equals better treatment outcomes. So make a routine eye exam part of your yearly checkup.

Simple tips to protect your eye heath

Even though you may not be able to prevent developing a low vision condition, according to the National Health Institute, taking care of your eyes every day will preserve your sight for as long as possible.

• Wear sunglasses. When going outside, wear sunglasses. Even if the weather is cloudy, the sun still penetrates the clouds, and the UV rays can cause damage to your eyes.
• Wear protective eyewear. Use protective eyewear if you’re doing activities that may cause injury to your eyes—especially during welding, construction work, or home repairs. Pleasure activities like skiing, motorbiking, or diving can easily result in eye damage if you don’t use protective eyewear. Also, don’t forget to protect children’s eyes during sporting activities. Protect their eyes while they’re young so they can keep their vision for longer as they age.
• Prevent eye strain. When you’re working at a computer screen for long hours, remember to take breaks and let your eyes rest throughout the day. Also, you may want to invest in protective glasses that reduce screen glare.
• Keep contact lenses clean. Always follow the manufacturer’s instructions on how long a contact lens should be worn. Make sure your hands are clean before removing or inserting contact lenses, and use the prescribed contact lens solution to make sure you don’t introduce any germs into your eyes. Repeated infections may cause damage to your vision.

Best place to find help when your eyesight is fading

If you notice changes in your vision, visit an eye specialist to be examined and, if need be, directed to a vision rehabilitation service. 

‍Vision rehabilitation can be a lifesaver for those living with vision loss. These services help you keep your independence despite deteriorating eyesight and help you choose the correct assistive devices so you can keep the vision you have left for longer.

Living with low vision

Millions of people in the US live with a visual impairment which can make it hard to do everyday activities like driving, reading, or cooking. Unlike some visual disturbances like near or far-sightedness, visual impairments can’t be corrected with glasses, contacts, or surgery.

The good news is there are resources available, like vision rehabilitation services, that can help people with a visual impairment make the most of the vision they have so they can keep doing the things they love. 

Take some time this Low Vision Awareness Month to spread the word about vision rehabilitation and be sure to sign up for Evidation today to get more health tips and resources. 

Reach your health goals. Download the app today.

‍

‍

Flu season typically peaks in February. If you spend time around other people, like working in close proximity to others or riding on crowded buses, chances are you’re likely to get it. But there are steps you can take to protect yourself and your family from catching the flu.

Here are some tips to help prevent catching the flu.

Influenza, more commonly referred to as the flu, is a viral respiratory infection that causes mild to severe symptoms. When you have the flu, you can expect headaches, sore throat, runny nose, and generalized body aches. Most people experience mild to moderate symptoms and recover within a week. But for some, especially those who are very young, older, or with underlying conditions that put them at higher risk, flu can be very dangerous. 

Get Vaccinated To Prevent Catching The Flu

Vaccines are a controversial topic for many people, especially after the recent COVID-19 pandemic and the drive to get COVID vaccines marred by anti-vaccine protests. But there’s a substantial amount of research on the safety of flu vaccines. And research indicates getting vaccinated is the safest and most reliable preventive measure you can take against getting the flu. 

Centers for Disease Control and Prevention (CDC) recommends that most people should be vaccinated yearly, especially those at a greater risk of developing complications from the flu. If you’re over 65 years or suffer from chronic conditions like asthma, diabetes, or cardiovascular illness, getting vaccinated should be a priority for you.

Avoid Large Crowds If You Can And Practice Good Hygiene

It may be unavoidable to avoid crowds. You have to work to survive, which means getting out and about among people. The flu spreads easily in crowded spaces like public transport, confined offices, schools, and even shopping malls. Try to limit the time you spend in those crowded spaces as much as possible during the peak months (from December to February) to avoid catching the flu.

The flu virus spreads person to person. 

You can get infected by being in close contact with an infected person, like hugging or spending time with them. The virus spreads through droplets the infected person breathes out during coughing, sneezing, or talking and lingers in the air you breathe before falling to the ground or the nearest horizontal surface. It can also spread through infectious particles that land on inanimate objects and surfaces in your environment. If you touch a contaminated surface, the virus can transfer to your hands, and if you touch your eyes, nose, or mouth, the virus can enter your body. 

To prevent getting infected by the flu virus lurking in your environment, wash or sanitize your hands often, and avoid touching your face.

Always sanitize your hands after touching surfaces in public areas like door handles, handrails, and counters or after using public transport. COVID-19 has taught us to always carry a small bottle of sanitizer with us whenever we leave the house, and it can now be used to help prevent flu.

Wash your hands often throughout the day to reduce the number of flu and other pathogens present on your skin. Good hand hygiene practices go a long way to preventing flu and other diseases. Always wash your hands after using the toilet, before preparing or eating food, and after blowing your nose. 

How To Prevent The Flu With A Strong Immune System

A strong immune system helps you fight illness-causing germs before they invade your body cells and multiply, triggering symptoms to develop.

To ensure that your immune system can fight off the flu virus and turn your body into a flu-prevention machine, try to follow a healthy lifestyle to ensure your body is as strong as it can be. 

A healthy lifestyle includes things like:

• Getting enough sleep. A great night’s sleep makes you feel better and helps your body fight off infections. General guidelines recommend that adults should sleep 7-9 hours each night.
• Eating a well-balanced diet. A diet that includes multiple healthy food groups, like lean proteins, complex carbohydrates, and healthy fats, is extremely beneficial to building a strong immune system. And don’t forget to stay hydrated. For healthy individuals, the recommendation is at least 8 glasses of water a day to help your kidneys flush out all toxins and keep you healthy. If you have kidney disease or other health factors that limit how much water you’re able to drink each day, talk to your healthcare provider to help you determine how much water is right for you.
• Taking time to exercise. Exercise helps reduce weight, keep your muscles strong, and increases your resistance to infections. Try to exercise at least 30 minutes at least three times a week or do any other brisk activity that raises your heart rate. As always, seek the advice of your healthcare provider before starting or increasing your exercise routine, especially if you have underlying health conditions.
• Relaxing. Reducing stress is super important to maintaining a healthy immune system. You can use meditation and deep breathing to get rid of stress. Or take up a hobby that makes you feel happy when you’re doing it. Even a relaxing bath after getting home from work can be sufficient to relax and unwind. High-stress levels can lead to a weakened immune system and a higher likelihood of contracting flu virus.
• Take vitamin supplements. Taking supplements is not a replacement for following a healthy diet but can offer an additional boost to your immune system. You can take supplements containing zinc, Vit D, and Vit C to help protect yourself from the flu. Be sure to talk to your doctor or pharmacist first if you’re on prescription medications to make sure there are no contraindications before starting any new supplements.

Include More Fiber In Your Diet For Flu Prevention

As weird as it may sound, adding more insoluble fiber to your diet may help protect you from severe flu complications this year.

Dietary fiber has been known to protect against allergic airway inflammation. Since the virus often attacks human airways, and one of the most serious complications of flu is pneumonia, it may be possible that adding insoluble fiber to your diet, especially during the flu season, may add some protection against some of the severe complications of the flu.

A study done on mice at the University of Lausanne, Switzerland, in 2018 has shown a clear link. According to the study’s findings, eating more insoluble fiber produces a potential protective effect against flu pathology. In the study, two sets of mice were observed after exposure to the Influenza A virus. One set of mice was fed a low-fiber diet, while the others received a high-fiber diet. The mice who received the high-fiber diet exhibited milder flu symptoms and better lung function. Researchers concluded that the high-fiber-fed mice were better protected against influenza-induced tissue destruction and lethality.

Try adding more high-fiber foods like cauliflower, beans, and nuts to your diet this flu season. Another small diet change you could consider is swapping that white flour bagel for a slice of whole wheat toast.

To Summarize

You can protect yourself and others by actively taking flu prevention measures. By getting vaccinated, staying home more often during the height of the flu season, following a healthy lifestyle to support your immune system, and remembering to wash your hands regularly, you can help stop the spread of flu.

FluSmart on Evidation

For more tips on staying healthy this flu season, and to stay up to date on flu rates in your area, download the Evidation app and join the FluSmart program.

More about FluSmart:

• FluSmart is a program that looks for changes in your activity data from wearable devices and alerts you when a change suggests you may be feeling under the weather.
• The goal is to understand whether changes in activity patterns can identify symptoms of influenza-like illness, but you can also report symptoms even if you don’t have a wearable device.
• You may also be eligible to participate in health research. You can opt out of the program at any time.

Let's shine the light on privacy in celebration of International Data Privacy Day!

‍Data Privacy Day has been celebrated in Europe on January 28th since 2006, when it was established to commemorate the January 28, 1981 signing of Convention 108, the first legally binding international treaty dealing with individual privacy and data protection. The U.S. and Canada started celebrating the day in 2008. 

More recently, and given the prevalence of data in our increasingly digital world, Privacy Day has been extended to a full week. The National Cyber Security Alliance (NCSA) has set the theme for Data Privacy Week 2023 to be part of its global online safety, security, and privacy campaign called ‘STOP. THINK. CONNECT.’ You can learn more about the NCSA's Data Privacy Week initiative here. 

Evidation's commitment to data privacy is a cornerstone of our business and reputation. As part of that commitment, we will not share your health information without your permission. We also make sure you have the tools you need to exercise control over your data. Our Privacy Notice can give you more insight into our privacy principles and how we collect, handle, and protect your personal information and data. 

Recently, a number of states have enacted new consumer privacy laws intended to ensure that individuals are able to protect their privacy and the data they share with companies. These laws require companies to (among other things) inform individuals about the personal data they collect, why they collect it, how and with whom they share the data, and to enable certain rights for individuals with respect to their own information. 

While these laws can help to ensure that individuals have control over their data, the protection and privacy of your information is actually a partnership between you and the companies to which you entrust your personal information.

What you can do to keep your data and identity safe

We’re honored to be a partner on your health and wellness journey and are committed to protecting the confidentiality, integrity, and availability of your information.  But it's important to recognize that, as individuals, we owe ourselves a similar commitment to our own privacy and personal information. Just like the new year is an opportunity for many folks to make changes to improve their lifestyle and health choices, Data Privacy Day can be the inspiration we each need to prioritize understanding (and exercising control over) who has our data and why, and ensuring our personal information is secure. So, be sure to take some time for yourself on this year's Data Privacy Day.

4 tips to protect your identity and data:

1. Know. You are likely giving your personal data to every app, online account, platform, etc. that you join, even if it's not needed. Know what data you're allowing to be accessed, by who, and why, and consider either limiting the access or not using the app. Does your recipe app really need your geolocation? Does your music app really need access to your contacts? Likely not. If you're not sure what data you've permissioned, try looking in your settings or, if you're able, submit an access request  to the company. 
2. Get cleaning. Get rid of apps and accounts that you're not using or no longer need. This can include reward programs (like at grocery or retail stores). As part of this clean up, (if you're able) submit a deletion request. 
3. Control. Check and update your privacy and security settings. Most apps and accounts allow you to do this in “settings” either in the app or on your device. And be sure to check your internet browser and "cookie" settings as well. You can find additional information about managing cookies here. 
4. Secure it. Here's how you can better secure your information:

• Use strong, unique passwords and consider a password manager.
• Turn on multi-factor / two-factor authentication whenever possible.
• Don't be hooked - be able to spot and avoid phishing attempts (including via text or phone).
• Freeze or put blocks on your credit (as well as those of your dependents), and  consider credit monitoring services.
• Manage your "cookies" on your internet browsers and on webpages.
• Know what other tools your mobile devices or other services offer that can provide additional privacy or security options (e.g., on iOS, gmail and others you can "hide" your name and email address)

And remember to celebrate your favorite privacy professionals and enthusiasts on January 28th. ‍

Last June, Evidation Members started seeing a new kind of offer in the Evidation app—the Daily Check-In. These Check-Ins provided what proved to be a much-needed opportunity to pause for a moment of reflection.

Inspired by the overwhelmingly positive response to the Daily Check-In offer, in December we created the Daily Mood and Daily Sleep Quality Check-Ins. Look familiar?

Since launch, over 4 million of these new check-ins have been completed! 

Today, we’re sharing some insightful and intriguing findings based on the responses, from changes in mood during the holiday season to the connection between sleep quality and mood. 

Mood and Sleep During the Holidays

Perhaps it’s no surprise that the festive spirit has a positive impact on our mood, but Christmas Day (December 25th) proved to be the day with the highest mood reported since we launched the Daily Mood Check-In on December 7th.

‍

More specifically, on Christmas Day:

• 31% of people reported they were in an excellent mood, which is 8% higher than the average.
• 78% of people reported they were in a good or excellent mood, which is over 6% higher than the average. 

Christmas wasn’t the only holiday where we saw a spike in good cheer. People also reported better moods than average on New Year’s Eve. 74% of people reported they were in a good or excellent mood, which is over 2% higher than the average.

What about sleep? It appears people had better sleep quality than usual on the first night of 2023. 77% reported good or very good sleep that night, which is over 3% higher than the average. 

Perhaps after staying up until midnight (or later) the night before, members needed a chance to catch up on some much-needed sleep. We can’t be sure, but let’s call it a reasonable hunch!

In Other Sleep News…

Since launching the Daily Sleep Quality Check-In, we’ve found that Evidation Members generally report good sleep quality. 74% report good or very good sleep, to be exact.

Our last Community Results post shared which days of the week people felt best. But which day of the week comes out on top when it comes to sleep quality? 

‍Based on the Daily Sleep Quality Check-In, we’ve found members report:

• The highest sleep quality on Friday nights, with 76% of members reporting good or very good sleep quality.
• The lowest sleep quality on Monday nights, with 73% of members reporting good or very good sleep quality. 

You may be wondering about the connection between sleep quality and the amount of sleep members get. Fortunately, since many of our Evidation Members have a connected app such as Fitbit or Oura, we’re able to see if there’s a connection. 

When members reported good or very good sleep, they slept an average of 7 hours and 11 minutes a night. That’s 11% more than when members reported poor or very poor sleep. See the chart below for more details. 

Mood, Steps, and Sleep Quality

The results are in, and we see an undeniable connection between more steps and an improved mood.

Since launching the Daily Mood Check-Ins, we’ve found that Evidation Members who said they were in an excellent mood walked an average of 8,600 steps a day. That’s 19% more than members who said they were in a bad mood.

When it comes to mood and sleep quality, 96% of members reported they were in a good or excellent mood on days following a night of very good sleep. 

Stay tuned for our next round of findings in the coming weeks, and don’t forget to fill out your Daily Mood and Daily Sleep Quality Check-Ins to participate and contribute!

As the short days and long nights of winter progress, our body and mind can be more susceptible to increased stress responses and even seasonal depression. So it’s important to take care of yourself; not only physically, but mentally this season. That’s easier said than done, but taking the following tips into consideration can help boost your mental health this winter.

Enjoy the outdoors when you can

You’d be amazed how spending some time outdoors each day can help mentally. Mental health self-care is especially important this time of year when the days are often gloomy. Take advantage of sunny days by going outside—bundle up and brave the cold if need be. Going for a walk every morning can drastically reduce stress and change your mood overall.

If there’s snow nearby, many people take on winter activities like skiing, snowboarding, and snowshoeing—all of which are great ways to increase your daily exercise and improve your mental health. Consider joining a club that meets weekly for outdoor activities to help motivate you to get outside and move. 

Have you heard of the healing power of nature? It’s real. Research shows immersing yourself in nature gives both short and long-term mental health benefits. Make going outside a daily priority and you’ll feel improvements in your mood in no time.

Create a safe space

When you’re done enjoying the outdoors, it’s nice to come home to a cozy spot to relax. Having a safe space in your home, somewhere away from other people, noises, and distractions can be great for your well-being. 

Consider creating a calm space for yourself in a spare room you may have, or make a corner of a room your own. If you own your home, you might evaluate whether you’d like to do a renovation to add more space. Although renovations are pricey, you may be able to use your home’s equity to fund a project like this.  

Fill your new safe space with things you enjoy. Print your favorite pictures, write positive affirmations and hang them on the wall, add plants, and make a cozy spot to sit. If you enjoy reading you might create a small reading nook, or make space for a yoga mat where you can meditate or stretch. Once your calm space is finished, sit back, relax, and enjoy the positive effects on your mental well-being.

Spend time with friends and family

Humans rely on social support to be fulfilled. Leaning on your friends and family can even provide health benefits. Prioritize seeing friends or family you enjoy being around—you’ll find it has a positive impact on your life.

Lean on loved ones to help talk through challenges or support with daily tasks that may be hard for just one person to handle. Have a puzzle or game night, or just plan to run errands together.

While not everyone has a close relationship with their family, good friends can fill the same role. Surround yourself with friends that you can both have fun with and rely on—and who make positive life choices you respect. Friends like this can motivate you to do the same.

Prioritize exercise

Just like going outdoors, prioritizing exercise can positively boost your mental health. If you don’t love the idea of going outdoors every day, try to push yourself to do some sort of exercise indoors every day. The more you move your body the better you will feel mentally. 

You don’t need a home gym to exercise inside. Yoga is a great way to get your workout in and it offers many health benefits—both physical and mental. Yoga can help alleviate stress, improve balance, and boost sleep quality. If you suffer from anxiety or depression, yoga is a great way to ease the weight of both.

If yoga isn’t your style, you can do other at-home exercises. Try following a YouTube workout video, walking up and down stairs, or lifting dumbbell weights in your living room. Pushing yourself to do any form of exercise will have a positive effect on your mind. 

Final thoughts

These are just a few of the many ways you can support your mental well-being. Put a few to the test and see what works best for you this season. Winter can be a great time to reset, but it may also bring extra challenges and stressors—like the holidays or the marathon of short, cold days. Check in on yourself and make a plan to support your mental well-being to thrive all the way to spring. 

Winter is a fun and exciting season. Between holidays, family gatherings, and outdoor fun, it’s essential to take care of yourself and your general wellness. However, one of the most important health factors we often tend to overlook is our eye health. 

Optical health is always important, but it’s even more crucial to focus on during the winter season. With colder and drier weather, our eyes can react differently and experience irritation. This can not only cause distractions but impair your vision as well. 

Next time you get ready to spend an extended period of time outdoors or have a social gathering, consider these essentials to help better your eye health. 

Utilize Eye Drops

Eye drops can be a lifesaver during colder weather. Unfortunately, during this time of the year, eyes can become red and dry. When your eyes experience this kind of irritation, it can be a huge inconvenience and can even cause difficulty with your vision. 

Having eye drops available in your purse, pocket, or work bag can be a game changer. Especially when you factor in the irritation that your eyes can get from looking at digital screens, eye moisturizing is crucial. 

Depending on the level of irritation or impairment you experience, eye drops may help. Some have extra hydrating qualities to help make the effects last longer, whereas others focus specifically on combating redness and itchiness or enhancing clarity. 

Prioritize Sleep

It may sound self-explanatory, but getting a good night’s sleep is one of the best things you can do for your eye health and overall wellness in general. Many may struggle with getting enough sleep, especially during this time of year. However, it’s important to get enough rest in order to keep yourself in good health. 

Maintaining a good sleep schedule is key to both maintaining and improving your health. Your eyes need just as much rest as the other parts of your body.

Being properly rested can help reduce some of the day-to-day irritations your eyes may experience. For example, eye twitching or redness can occur due to lack of sleep. Although it may be difficult during the busy winter season, your body will thank you for prioritizing rest and relaxation.

Use Anti-Fog Lens Spray

If you usually wear eyewear, you know that foggy lenses are all too common this time of year. Additionally, wearing a mask can add an additional cloudiness to your glasses. Trying to prevent your lenses from fogging up can be a challenge, but luckily there are ways to help keep your vision clear and crisp. 

Anti-fog lens spray is a great item to keep on you this time of year. Whether you experience fogging from a change in temperature or from wearing a mask with your glasses, this essential can help minimize any distractions that may be caused by your lenses blurring up.

It doesn’t matter if you’re wearing eyeglasses or sunglasses, it’s important to take precautions to keep glasses from fogging if and when wearing a mask. Consider investing in an anti-fog protectant as this can benefit both your sight and extend the life of your lenses. This handy essential also helps to prevent any blurs or spots on your eyewear, ensuring that your vision is crystal clear. 

Be Conscious of Pre-Existing Conditions

When you already have trouble with your vision or are visually impaired, winter can be a trying time for optimizing your eye health. With the additional dryness and irritation you can experience during this season, it's crucial to keep your eyes both healthy and hydrated.

Our eyes can often play tricks on us when they face different conditions, which is why it's important to be conscious and aware of your surroundings. Using contrasting colors to help with definition can make a huge difference in noticing and searching for objects.

Additionally, having a magnifying glass or labeling items with a larger font can be a huge help for you during this time of year. Many everyday objects often contain small and hard-to-read lettering on their labels, so having one of these solutions handy and available to use can be a lifesaver whether you're at home or in a grocery store.

Incorporate a Healthy Diet

Having a healthy diet can play a huge role in benefitting your eye health. Your eyes give you the opportunity to witness amazing things, so you want to make sure you’re taking good care of them. Luckily, there are many seasonal fruits and vegetables you can incorporate into your diet to help improve your eye health. 

Foods such as carrots, salmon, and kale all have nutritious properties that benefit your eye health directly. For example, carrots contain ingredients that help boost the Vitamin A in our bodies, which positively impacts vision. 

Salmon is another great option to help benefit your eye health. Many fish contain omega-3 fatty acids, which are extremely beneficial when it comes to maintaining healthy eyes. 

Wash Your Hands

It’s almost impossible not to hear about the importance of keeping clean hands, especially during the winter. Unfortunately, viruses, such as the common cold and flu, are much more prevalent during this season – and it’s often hard to avoid coming in contact with someone who’s experiencing symptoms. Especially if you’re in a school, office, or public setting. 

All too often, we touch the areas around our eyes—most of the time without even realizing we’re doing it. For many, it’s just a habit. However, the eyes are an entryway into the body, and germs can be transmitted simply by touching or rubbing your eyes with dirty hands. 

Remember to wash your hands frequently throughout the day, especially if you’re going to touch your face. With the dry weather, you may also want to look into a nice hand lotion to pair with this ritual. This will assure your skin is clean and hydrated during the cold weather. 

For many, winter is an extremely fun season, and you want to experience it in the best way possible. Although the weather may not be kind to your eye health, there are many preventative measures you can take to help. 

Taking time to remember to wash your hands, rest, eat healthily, and keep extra preventative gear on hand can help make these moments much brighter and clearer for you to remember. 

If you enjoyed this article, feel free to share it with your friends and family!