Blog

In 2022, the National Park Service had 312 million recreational visitors–an increase of 5% from the number of recreational visitors in 2021. And, the United States hosts 6 of the 10 longest hiking trails in the world. There’s no shortage of places to explore and activities to try in the US.

But as temperatures rise, and more people are looking to spend time outdoors, it can be overwhelming to decide which activities to take part in.

‍So, what are some of the best outdoor summer activities to keep you moving?

‍How can you enjoy the weather, while also staying active and healthy?

In today’s article, we’ll be talking about outdoor summer activities to help improve your health and wellness. Keep reading to learn more.

Benefits of being outdoors

Getting outside feels great–and there’s science to explain why feeling the sun on your skin is so refreshing. Both your physical and mental health get a boost when you spend time doing outdoor exercise activities.

When it comes to physical wellness, the benefits of getting outside are numerous. Studies show that spending time in the great outdoors can boost sleep quality, reduce the risk of developing cancer, and can increase life expectancy. When combined with eating well and moving your body, spending time outdoors can be a fantastic addition to your wellness routine. 

‍Studies also show that some people feel more comfortable exercising when they’re outside, and simply spending time in nature can inspire people to get moving. When you spend time outdoors, your body’s stress levels naturally reduce. Cortisol levels (your body’s natural stress hormone that can contribute to weight gain when left unchecked) fall, as does heart rate. High levels of stress and cortisol can increase the risk of heart disease, and spending time outdoors is a fast and easy way to boost heart health. 

There are also many mental health benefits that come with spending time outdoors. Research shows that people who spend significant amounts of time outside have a lower risk of depression and are able to recover from stress more quickly than people who don’t spend much time outdoors. 

Another benefit of spending time outdoors: connection with others. In many towns and cities, outdoor spaces are natural places for people to gather and spend time together without having to plan ahead. The likelihood of running into a neighbor or making a new friend is usually higher in a natural outdoor space. 

Green outdoor spaces don’t just benefit people on a personal level–they’re also great for helping communities stay healthy. A study showed that when an effort is made to transform empty lots into green spaces, neighborhood crime goes down by 13%, and reports of feelings associated with depression in the community go down by 41%. The study also showed that neighbors tend to have better attitudes toward one another in clean, green neighborhoods. 

Outdoor summer activities for adults

Ready to take your movement outdoors, or just spend some time with loved ones in a green space? We’ve got you. Check out these ideas for enjoying the sunshine and boosting your mood with fresh air and open spaces. 

Hiking

In a survey by the National Recreation and Park Association, Americans aged 18+ were asked what their favorite outdoor summer activity was. 

‍49% of them said going for a walk or hike.

Both activities require very little equipment to get started. They provide a convenient way to get active while also enjoying the weather.

Regular physical activity from walking or hiking can help:

• Improve endurance
• Increase energy levels
• Reduce stress and tension
• Improve cardiovascular fitness
• Improve your sleep, mood, cognition, and memory 
• Strengthen your bones, muscles, and immune system

With so many benefits, it’s hard not to see the attraction of walking or hiking. Try going for a walk in your local neighborhood or exploring a trail in your area. 

Biking

Whether you want to hit the trail or you’re looking to commute in an environmentally-friendly way, biking is a fantastic option to get where you need to go while enjoying the great outdoors. 

To boost the health benefits of cycling, get social. Joining a local biking group can be a great way to discover new trails, make friends, and become involved in your local community. 

Lawn Sports

Summer brings social gatherings like picnics, parties, and barbecues, and enjoying time outside. Suggesting lawn games can be a fun way to get moving while spending time with people in your community. 

Games like croquet, horseshoes, frisbee, and lawn darts can bring out your competitive spirit while allowing you to get exercise and spend time with loved ones. 

Visit the beach

According to the National Recreation and Park Association, 40% of people said their favorite summer activity was going to the beach.

It’s a great environment for embracing the warm weather, while also getting active at the same time. There are outdoor activities that kids can enjoy, and outdoor activities for adults to exercise, compete, and socialize with friends and family.

‍But what sort of activities?

A few ideas to keep you moving at the beach might include:

• Volleyball - this can be a great way to socialize and work as a team while also getting aerobic exercise.
• Swimming - as the fourth most popular sport in the United States, swimming hosts a wealth of benefits. Exercising in water may help people with arthritis improve the movement of their arthritic joints. And it can also improve mood and decrease the risk of chronic illness. 

There are a variety of different activities you can take part in while out in the water.

Whether you enjoy kayaking, canoeing with a friend, or water sports. All activities are a great way to get some aerobic exercise and enjoy the water and weather.

Kayaking and canoeing work many muscles in the body. They engage upper body muscles, legs, and even core muscles. This may result in an increase in muscle mass and strength and an improved ability to balance.

There’s an endless amount of water sports to try. From wakeboarding to water polo, participating in these activities can help improve mental and physical strength and increase confidence.

During summer, the weather is warm enough to enjoy the water and embrace nature. Although, we recommend protecting yourself with sunscreen and keeping cool by staying in the shade when you can, and drinking lots of water.

So, whether you decide to take up a new hobby like wakeboarding, or try out a new trail in your local area, it’s up to you to decide what outdoor summer activity you want to take part in.

Make sure to share this article with a friend, family member, or coworker you might want to go on a day trip with and try out some of these outdoor summer activities.

Evidation is here to help you get the data you need to boost your physical activity, understand how your lifestyle affects your health, and help you feel your best. Download the app today to get started.

‍

Yoga's history traces back to more than 5000 years ago in northern India, and it stems from the culture’s philosophy. Originally, yoga was considered to be a spiritual practice, but it has evolved to promote mental and physical well-being as well.

In recent years, this complex and ancient practice has become increasingly popular in the U.S. with more than 55 million people currently practicing yoga. What are the benefits of yoga, and how does a beginner get started? Let's dive in and learn more.

What are the benefits of yoga?

Yoga's benefits are well-documented. Once you become active in your yoga practice, most can expect to reap all of these benefits and more:

• Stress relief
• Weight loss
• Improved emotional and mental health
• Relief from arthritis symptoms
• Help with the management of depression and anxiety
• Improved balance
• Neck and back pain relief
• Improved sleep
• Relief from menopause symptoms
• Improved quality of life

Simple yoga poses

There are various types of basic yoga poses, and the ones that are a good fit for you depend on how you want to move your body and any restrictions or health conditions you may need to account for.

• Standing poses: You'll likely do some standing poses to warm up and "build heat" when you arrive at your yoga classes. Standing poses are strung together in flow style or vinyasa yoga to form long sequences.
• Backbends: For beginners, most people begin with gentle spine extension and flexion before moving into deeper backbends. Most of us rarely do backbends in everyday life, so becoming adept at doing these is essential for longevity and spinal health.
• Balancing poses: At the beginning of your yoga practice, it's important to build core strength, which is necessary for doing more advanced poses. Balance poses can be challenging at first, but with regular practice, you'll quickly improve.
• Supine or resting poses: When you need to take a break during a yoga class, you'll probably be encouraged to do a resting pose. These poses are also sometimes called a "child's pose." Resting poses keep the hamstring and hip work of seated poses going.
• Seated poses: Seated stretches focus on stretching your hamstrings and hips. Typically, seated stretches are done once your body is warmed up.

Yoga poses for beginners

1. Chakravakasana (cat-cow stretch)

Pose type: backbend

Cat-cow stretches offer both spinal extension and spinal flexion. When you move back and forth, it warms and awakens your back. The cat-cow stretch serves as a basic introduction to a vinyasa sequence. This pose helps alleviate back pain.

2. Baddha konasana (cobbler's pose)

Pose type: seated

With the cobbler pose, you let gravity do all the work to stretch your inner thighs. If this position is difficult for you, use props for support or sit on a cushion to raise your hips.

3. Vrksasana (tree pose)

Pose type: Balancing/standing

The tree pose is one of the first balancing postures new yoga practitioners try. If you have a medical condition such as low blood pressure that affects your balance, the tree pose is one you may want to skip. You can also modify the tree pose by placing one of your hands against a wall for support.

4. Balasana (child's pose)

Pose type: resting

When you need a break from your class or you're feeling fatigued, the child's pose allows you to gently stretch your hips, back, ankles, and thighs while you rest.

5. Bhujangasana (cobra pose)

Pose type: backbend

The cobra pose is popular in flow yoga, where it's done several times during every class. This pose is a part of the vinyasa poses sequence. A full cobra offers a deeper backbend, while low cobras are done by lifting your chest without pressing into your hands.

6. Adho mukha svanasana (downward-facing dog)

Pose type: standing

Because of its unique name, the downward dog is one of the most well-known yoga poses. Remember to place most of your weight on your legs and get your hips up high with your heels stretching to the floor. You don't have to have your heels touching the floor.

7. Sukhasana (easy pose)

Pose type: seated

The easy pose is one of the first poses new yoga practitioners learn. This pose is what many people think of when they picture someone doing yoga or meditating. To do the easy pose, sit cross-legged on your mat and rest your hands palms up on your knees, keeping your spine as straight as possible.

8. Uttanasana (standing forward bend)

Pose type: standing

To do this pose, stand up straight, exhale, and bend down to touch your hands on the floor, allowing your head to hang heavy. Your legs can be gently bent with your feet hip-width apart.

9. Paschimottanasana (seated forward bend)

Pose type: seated

The seated forward bend is a hamstring stretch. This pose helps people who do a lot of sitting strengthen and lengthen their hamstrings. The seated forward bend gives the entire back of the body a stretch.

10. Janu sirsasana (head-to-knee pose)

Pose type: seated

If you have tight hamstrings, forward bends can be challenging. The head-to-knee pose is more accessible because you stretch just one leg out at a time. For this pose, you can also use a strap to place around your foot.

11. Tadasana (mountain pose)

Pose type: standing

Mountain poses align your body from the top of your head down to your heels. In this pose, your pelvis and shoulders are staked along the line. The mountain pose helps improve posture and will give you clues about which poses you need to implement for strengthening.

12. Setu Bandha sarvangasana (bridge pose)

Pose type: backbend

The bridge pose is the first backend pose most people do. This pose is ideal to begin incorporating backbends into your practice because it improves your spine's mobility. You can also try a supported bridge pose with a block. If you have a neck injury, avoid the bridge pose.

Yoga classes: what to know before you go

First of all, is yoga for everyone? The short answer is yes. Whether you're fit or “out of shape”, young or older, there are yoga poses for almost everyone. To do yoga, you don't have to be flexible. Your yoga practice will need to be adjusted depending on your ability. For example, if you have ankle or knee problems, some poses will be more challenging.

Here are a few things to keep in mind before you attend your first yoga class:

• Most yoga studios don't provide mats, but if you forget yours, they will probably have one you can borrow or rent.
• You don't have to invest in expensive clothing to do yoga. Just wear something that's loose, stretchy, and comfortable.
• Beginner and intermediate yoga classes last about 60 minutes, while classes for certain styles may take up to 90 minutes.
• Arrive at your first class early so you can ask questions or observe other classes.
• Be sure to bring a towel and water to drink.
• For two hours before class, avoid eating a full meal. You can enjoy healthy light snacks.

Reach your health goals with yoga

A yoga practice can add value to many different areas of your life. Evidation Members can track their healthy activities. Download the app to learn more.

The aim of Minority Mental Health Awareness Month is to raise awareness about the unique struggles faced by Black Indigenous People of Color (BIPOC) groups regarding mental health and mental illness. Mental health affects how we feel, think, and act. Also, mental health determines how we relate to others, handle stress, and make healthy choices.

Anyone can experience mental health challenges, and mental health conditions don't discriminate based on race/ethnicity, identity, or skin color. The Centers for Disease Control (CDC) defines mental health as our psychological, social, and emotional well-being.Mental health is a critical issue that often gets overlooked. Adding to this are health disparities that exist for certain BIPOC groups. Many groups are not represented adequately in the broader conversation around mental health and have less access to mental healthcare. For this reason, mental health organizations and practitioners focus on addressing the mental health stigma and lack of access among BIPOC populations.

July is Minority Mental Health Awareness Month

Until her death in 2006, Bebe Moore Campbell—advocate, author, and co-founder national spokesperson for National Alliance on Mental Illness Urban Los Angeles—worked tirelessly to eliminate stigma and advocate for mental health education among diverse communities. In 2005, Campbell and longtime friend Linda Wharton-Boyd got to work to outline the concept of a month dedicated to raising awareness about mental health and BIPOC groups.

After Campbell passed, Wharton-Boyd and other allied advocates took up the torch to reignite the cause. In 2008, the month of July was designated as the Bebe Moore Campbell National Minority Mental Health Awareness Month.

Mental health disparities

BIPOC can suffer from poor mental health outcomes and health disparities in treatment due to cultural stigma and lack of access to mental health services. According to the CDC, 

“Health disparities are preventable differences in the burden of disease, injury, violence, or opportunities to achieve optimal health that are experienced by populations that have been disadvantaged by their social or economic status, geographic location, and environment. Many populations experience health disparities, including people from some racial and ethnic groups, people with disabilities, women, people who are LGBTQI+ (lesbian, gay, bisexual, transgender, queer, intersex, or other), people with limited English proficiency, and other groups.”

Contributing factors affecting access to treatment by members of BIPOC groups may include:

• Mental illness stigmas
• Denial of mental health issues
• Language barriers
• Lack of knowledge of treatment options
• Lack of providers from diverse ethnic or racial backgrounds
• Lack of insurance or under-insured
• Distrust in the healthcare system

Awareness is essential in helping to bridge the gaps in access and care. Understanding and acknowledging the struggles people face is the first step. 

Mental health within BIPOC Communities

Mental health is an essential concern at every stage of life, beginning with childhood and extending into adolescence and adulthood. Alternatively, behavioral health is best defined as the specific actions taken by people. Mental health can influence an individual's behavioral health.

Black People 

According to 2020 statistics, Black people living below the poverty level are twice as likely to report emotional or psychological distress than Black Americans living twice above the poverty level.

While Black people living below the poverty level are more likely to experience mental health concerns, only one in three people needing mental health care receive it. Moreover, Black people living with mental illness have lower rates of receiving any mental health service, including outpatient services and prescription medications. 

Native American and Alaska Natives

About 21% of people who identify as Native American and Alaska Native lack health insurance coverage, a disparity when compared to only 9.4% of the U.S. general population who don’t have insurance coverage. 

And Native/Indigenous people in America report experiencing serious psychological distress 2.5 times more than the general population over a month’s time.

In many cases, people living in  Native American and Alaska Native communities rely on traditional healing systems such as ceremonies that focus on balancing body, mind, and spirit with a connection to land and place. A strong identification with culture and an enduring spirit make many people reluctant to embrace new practices and change. 

Like other groups of people, Native American and Alaska Native individuals face stigma associated with mental illness. Also, there is a profound lack of culturally sensitive services for mental health treatment. 

Asian Americans, Native Hawaiians, and Pacific Islanders (AANHPI)

In 2018, AANHPI were 60% less likely to receive treatment for mental health issues when compared to non-Hispanic white people. One study discovered that 70% of refugees from Southeast Asia were diagnosed with PTSD when they sought mental health treatment.

While AANHPI less frequently report serious psychological distress than non-Hispanic white people, reporting by Pacific Islander and Native Hawaiian people is similar to that of non-Hispanic white people. 

In 2019, Native Hawaiians and Pacific Islanders were three times less likely to receive prescription medications for mental health treatment or mental health services than non-Hispanic white people. Other statistics for Native Hawaiians and Pacific Islanders are limited because of reliability of current data and sample size limitations. 

Overall, AANHPI are the least likely ethnic group to access mental health services. 

LatinX/Hispanic

The Hispanic/LatinX community in the U.S. is very diverse, with people of numerous ethnicities from several different nations. While the Hispanic community is less at risk of many psychiatric disorders, Hispanic people living below the poverty level are twice as likely to report severe psychological distress than Hispanic people living more than twice over the poverty level.

In 2018, non-Hispanic whites were twice as likely to seek mental health treatment than Hispanic people. Hispanic people born in the U.S. report higher rates for many psychiatric disorders when compared to Hispanic immigrants. 

How to support

If you or someone you know is struggling. Help is available. The Mental Health of America organization has culturally appropriate resources. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988. 

If you are from a BIPOC community these resources may be more inclusive: Blackline is a hotline geared toward the Black, Black LGBTQIA2+, brown, Muslim, and Native communities. Trans Lifeline is a hotline for trans and questioning individuals. Wildflower Alliance is a peer support line and offers online support groups focused on suicide prevention.

Strategies for improvement

Unfortunately, stereotypes abound when it comes to mental health. Cultural stigma can add to this and can significantly affect a person’s willingness to reach out for help. Raising awareness is critical to change and improvement in BIPOC mental health. 

1. Gather info: Stigmas stem from having inadequate knowledge. Learning more about mental health and the unique experiences of individuals is the first step to raising awareness about the unique issues faced by BIPOC populations.
2. Speak up: Encourage others to speak up about the challenges they're living with, and be an example by speaking up about your own issues.
3. Be open: The more professionals and laypersons alike recognize the devastating impact of mental health on BIPOCcommunities, the sooner stigmas are challenged and set aside.
4. Listen to people: When a person is experiencing a mental health crisis or signaling emotional distress, listen to them.

Mental health and the benefits of keeping track of your health

Many people who are diagnosed with mental illness can get support to manage their health when they participate in group or individual therapy, take medication or supplements, acupuncture, and/or find an outlet like exercise or a hobby. With many different treatment options available, individuals can find a treatment plan that works for them.

Evidation Members can earn points for tracking healthy actions, including activities that contribute to mental health. Download the app today to learn more.

Your midday meal is key to making sure you have the fuel you need to function at top capacity throughout the rest of the day. A healthy lunch helps you power through a busy afternoon, and eating the right lunch will keep you satisfied until dinner time.

Here's the good news: If you're wondering "what should I eat for lunch," there are countless nutritious lunch ideas that are easy to pull together. Let's dive in and learn more.

What is a healthy lunch?

Before we explore what you can eat for lunch, let's first define exactly what a healthy lunch looks like. The ideal balanced lunch provides the necessary nutrients and energy to support your health and optimal mental functioning.

Equally important, a healthy lunch regulates your hunger so you're less prone to snacking in the late afternoon and reduces your risk of overindulging at dinner. Take these things into account when planning healthy lunches:

1. Protein: Protein builds and repairs body tissues and makes you feel fuller. For your protein, choose lean meats such as chicken, turkey, tofu, eggs, legumes, or fish. You can also get your protein allowance with 1½ ounces of cheese.
2. Whole grains: Whole grains are high in fiber and more filling than refined carbohydrates. Whole grain options include whole grain pasta, farro, rice, or bread.
3. Fruits and vegetables: Nutritionists recommend filling half your plate with vegetables and fruits to pack in vitamins, minerals, and fiber.
4. Healthy fats: Healthy fats are found in foods like nuts, seeds, avocados, and olive oil. In addition to helping you feel more satisfied, healthy fats are essential for brain function.
5. Hydration: A balanced lunch has plenty of hydration. Include beverages such as water or herbal tea.

Things to eat for lunch

The ideal healthy lunch has a lean or plant-based protein, a serving of whole grains, fresh vegetables, healthy fats, and fruit for dessert. An easy way to make sure you're implementing all of these foods is to make a salad or a lunch variety plate. You can also have a homemade soup and serve it with a slice of healthy whole-grain bread.

Now that you know how to balance out your lunches, here are some nutritious lunch ideas you can use to brainstorm your own healthy midday meals.

• Fresh veggies and hummus sandwich
• Chickpea lettuce wraps with roasted red peppers
• Egg and avocado sandwich
• Chopped cobb salad with diced chicken and boiled egg slices
• Meal-prep vegan lettuce wraps with beans and quinoa
• Summer rolls made with veggies
• Sub sandwich with whole grain bread, fresh veggies, and lean protein
• Chickpeas with sun-dried tomatoes and kale
• Pear quinoa salad with cranberries, spinach, and pecan
• Rotisserie chicken salad
• Protein salad made with albacore tuna, salad greens, chopped nuts, avocados, and tomatoes
• Lentil vegetable soup
• Black bean, whole-grain rice, and chicken burrito bowl
• Veggie burger
• Ricotta cheese on whole grain toast with toppings like roasted winter squash

How to meal plan for the week

Planning helps you make sure you're leaving the house every day with a healthy lunch. If you work from home, planning is just as important. It can be tempting to skip meal planning when you know you can pop into the kitchen and throw a meal together, but making lunch on the fly can be disastrous for your healthy eating plan.

To set yourself up for a week of lunchtime success, plan your lunches on your day off. Make a list of the lunches you want, and then head to the grocery store to stock up on items you need.

Have portioned meal containers and zipper food bags available so you can pull your lunches together with ease. When you have to scramble around to find a lunch container, it can be tempting to give up and just head out the door.

Meal-prepping is another option. If you're taking lunches that can be packed in advance, prepare an entire week of lunches on your day off. One option is to make a big pot of veggie-filled soup a couple of times a week, especially if you enjoy a hot lunch.

Quick and easy healthy lunch ideas

It happens to all of us at some point. The weekend gets away from us, and before we know it, it's Sunday evening, and we've not meal-prepped or planned lunches for the week. Or we rush out of the house in the morning without making lunch. Fortunately, there are some quick ways to grab a healthy lunch on the go.

If you need to pop into a grocery store to pick up lunch, go for some of these staples:

• Canned or vacuum-packed tuna on whole-grain bread or tortillas
• Boiled eggs (most grocery stores have these already cooked)
• Pre-cut veggies with hummus, tzatziki, or guacamole
• Nuts and seeds paired with a bagged salad
• Pre-cooked whole grain rice or quinoa and diced chicken breast
• Greek yogurt mixed with nuts or fruit
• Veggie, fruit, and cheese plate with whole-grain crackers

Portion size

Overeating even healthy foods can make you feel sluggish in the afternoon. To keep your lunch portion sizes in check, it helps to understand what a healthy lunch portion is for your individual calorie needs and activity levels.

Very active adults need a higher-calorie lunch, especially if they work out in the morning. If you exercise in the evening or you're not highly active, a lower-calorie lunch probably works for you.

Here are some general portion size guidelines:

• Protein: 3-4 ounces (about the size of the palm of your hand or a deck of cards)
• Whole grains: ½ cup cooked grains or 1 slice of whole-grain bread (1-2 servings per meal is appropriate)
• Vegetables: 2 cups of leafy salad greens or 1 cup of cooked vegetables
• Fruits: 1 piece of medium-sized fruit (1 apple or orange) or 1 cup of chopped fruit
• Healthy fats: ¼ to ½ of an avocado, 1 ounce of nuts, 1-2 tablespoons of seeds, or 1-2 teaspoons of olive oil
• Dairy: 1 cup of yogurt or milk, 1.5 ounces of cheese

Reaching your health goals with nutritious lunch ideas

After eating a healthy breakfast, you can power through your day by following your morning meal with a healthy midday meal. Evidation Members can track  and get rewarded for healthy eating and staying active. Download our app to learn more.

The long, sunlit days of summer give you a chance to kick back, soak up the sunshine, and enjoy activities you may not have time for during the rest of the year. Summertime is the season when we find it irresistible to set aside busy schedules and indulge in some much-needed laid-back fun and relaxation, whether we do this at home or set out for a memorable adventure.

With all of the opportunities for enjoyment, summer also comes with its own share of hazards. Let's dive into these tips for staying healthy and refreshed so you can make the most of your summer.

What to eat in summer

Summertime brings an abundance of fresh fruits and antioxidant-rich vegetables to farmer's markets. Try all of these when they're in season:

• Corn on the cob
• Watermelon
• Vine-ripened tomatoes
• Bell peppers
• Leafy greens
• Cucumbers
• Peaches
• Berries
• Plums
• Figs
• Nectarines

There's nothing quite like a nice, cool ice pop or ice cream treat to cool you down on scorching hot days. If you want to avoid eating excess sugar, try smoothie pops. To make these healthy popsicles, buy some ice pop molds and fill them with your favorite smoothie. You can also layer your homemade popsicles with fruit and yogurt to make them more filling.

Whenever possible, stay on your regular eating schedule, including breakfast.

Food safety when outdoor cooking and picnicking

More people take advantage of outdoor cooking in the summer, and it's important to keep food safety in mind. Follow these tips to keep your delicious outdoor foods safe:

• Don't leave perishable food in the heat or sun for more than two hours.
• Keep your food packed with ice packs in an insulated cooker.
• Use separate cutting boards for vegetables, raw meats, and cooked meats.
• Use clean knives between uses.
• Use a meat thermometer to ensure you're cooking meat to the correct temperature.

Sun safety

One of the most important summer wellness tips is to stay safe in the sun. One of the most common forms of cancer is skin cancer. Wearing protective clothing helps, but we all need sunscreen, too. Don't forget your ears, lips, scalp, hands, and eyelids.

The American Academy of Dermatology (AAD) recommends daily, year-round use of a water-resistant SPF 30 sunscreen providing broad-spectrum coverage. Apply sunscreen 15 minutes before you go out into the sun, and reapply it every two hours. One ounce of sunscreen will adequately cover most bodies. Helpful tip: one ounce of sunscreen is about the amount that fills a shot glass.

Insect repellent

It's not just people who thrive in the summer. Ticks, fleas, and mosquitos are also prolific, and these insects can pass on illnesses that can cause temporary or long-term health issues.

To keep these bugs at bay, experts recommend using products that contain DEET for your skin and permethrin for your clothing. Both of these chemicals will keep bugs away from you and your family members.

If you don't want to use DEET, the Centers for Disease Control (CDC) suggests looking for a product that contains lemon eucalyptus oil. Note that the CDC doesn't recommend using pure lemon eucalyptus oil. Rather, find an insect repellent that has the oil mixed in. Also, don't use these products on children under the age of 3.

Stay hydrated

The first step to keeping cool in the summer is to stay hydrated. If you don't love drinking plain water or just want a little variety, you can add flavor to your H20. Try adding watermelon or berries to your drinking water for a delightful flavor boost.

Mint and cucumber are also flavorful options. A splash of lemon or lime juice is another healthy add-in (you get the added benefit of some extra vitamin C!). Food like tomatoes, cantaloupe, watermelon, and cucumbers also provide excellent hydration.

Get moving

Summer is full of lazy days but staying active is important. To keep moving when the afternoons are hot, take advantage of cooler daytime hours, such as mornings and evenings.

Whether you run, bike, walk, play soccer, or swim, the American Medical Association (AMA) recommends 75 minutes of vigorous exercise and 150 minutes of moderate exercise every week for healthy individuals. Fun summer exercises include outdoor yoga classes in the morning and water aerobics.

How to stay cool in the heat

Staying hydrated is the key to keeping cool in the summer. Here are some more tips for making sure you don't get overheated:

• Spa towels: Use chilled towels to cool off quickly. Soak clean washcloths in cold water, adding a few drops of essential oil if you like. Wring the washcloths and roll them up. Keep them in a plastic bag or container in your refrigerator.
• Mornings and evenings: Try to do outdoor activities such as exercising, shopping, and gardening in the morning or evening.
• Lightweight clothing: Wear loose-fitting, lightweight clothing so that when you sweat, it evaporates and keeps you cooler.
• Hats: When possible, don a wide-brimmed hat to keep your head cool and give you some shade.
• Seek shade: Between 10:00 a.m. and 4:00 p.m., limit your direct sun exposure.

Summer wellness tips

In addition to all of the important tips we shared above, keep these in mind to stay healthy in the summer.

Get plenty of rest

Insufficient sleep is associated with higher blood sugar levels, increased hunger, impaired problem-solving, and poor concentration. Be sure to stop having fun for long enough to get plenty of high-quality sleep.

Travel healthy

It's easy to let our healthy habits slide when traveling. Finding nutritious food options is more challenging on the road and long stretches of time on a plane or in a vehicle sap our energy.

If traveling by train or bus, make time for a brisk walk before you hop aboard. Also, if time allows, skip moving sidewalks and walk instead so you can still get your steps in. Take advantage of exercise equipment at your hotel's gym or take a walk around the neighborhood when visiting relatives.

Wear shoes that support your feet

Sandals and flip-flops are the go-to footwear for many people in the summer. However, some of these styles are flimsy and may not provide enough support for long periods of time. Try to find styles that support your feet, or opt for sneakers when you're not at the beach or pool.

Enjoy alcohol in moderation

Who doesn't love a tasty frozen drink or cool cocktail in the summertime? Make it a goal to enjoy alcoholic beverages in moderation, both for your health and safety and for the safety of others.

Stay healthy in summer

Summer is a time of fun, joy, and making memories. Staying healthy is the key to ensuring that your summer memories are good ones.

Evidation Members can track points for activities that include getting plenty of sleep, staying hydrated, food intake, exercise, and more. Download our app to get started today.

Melatonin is a hormone made naturally by our brains, and its key function is to help us fall asleep at night. What does melatonin help with? Because it has an effect on the body's circadian rhythm—the 24-hour cycle that affects every cell in our bodies—melatonin supplements are helpful for many people who have trouble sleeping.

Some professions and lifestyles take a toll on a person's circadian rhythm. This includes shift workers or people who travel internationally. Additionally, medical conditions or certain medications can also affect a person's sleep patterns. If you are experiencing any of these situations, your medical provider may suggest a melatonin supplement.

Let's dive in and learn all about how melatonin works, when you should take it, and how quickly it will help you get to sleep.

How does melatonin work?

The pineal gland in the middle of your brain produces melatonin. This gland is controlled by a group of nerve cells (neurons) called the suprachiasmatic nucleus (SCN). These nerve cells send signals to each other to control your body's clock.

During the daytime, the pineal gland is in the background and not producing a lot of melatonin. However, when it starts to get dark, the pineal gland goes to work to begin producing melatonin that helps you sleep.

As your body increases its melatonin levels, your blood pressure and body temperature start to drop. The more melatonin you have in your body, the sleepier you'll feel. Basically, melatonin works with your body's natural rhythm to help you feel ready to sleep when bedtime rolls around.

When to take melatonin

Melatonin doesn't knock you out as many prescription sleeping pills do, so it's important to take it about two hours before you go to bed. However, some people may benefit from taking melatonin as late as 30 minutes before bedtime. If you wait too late to take your melatonin, you may feel groggy when you wake up.

How fast does melatonin work?

Does melatonin work right away? The short answer is that your body absorbs melatonin quickly.

Most people produce more melatonin between one and two hours before their regular bedtime and begin to get sleepy. Similarly, if you take a melatonin supplement, you'll probably begin to feel drowsy about two hours later.

In most people, melatonin levels reach their peak about an hour after you take your supplement, so plan on being drowsy in about an hour until you know how your supplements affect you.

Several other factors influence how quickly melatonin works, including the time you take them, your body weight, and other medications you take.

Melatonin is available in all of these forms:

• Regular melatonin sleeping pills: Active ingredients are released immediately.
• Extended-release melatonin: Active ingredients are released more slowly than regular melatonin sleeping pills.
• Melatonin patches: Active ingredients are released more slowly than melatonin pills. Studies have also shown that people who use melatonin patches go to sleep more quickly and sleep for longer.
• Melatonin gummies: Some studies have found that melatonin gummies absorb better or similarly to pills.
• Melatonin melts: Melts are dissolved between the cheek and gums or under the tongue. These absorb more quickly than melatonin gummies.

How long does melatonin stay in the body?

Melatonin's half-life is 40-60 minutes. A drug's half-life is the amount of time it takes for your body to eliminate half of the dose.

Most drugs require up to five half-lives to be completely eliminated. With a half-life of between 40 and 60 minutes, this means that melatonin is in your body for about five hours after you take it.

If you remain awake after taking your melatonin, you'll probably feel drowsy. For this reason, you should avoid using heavy machinery or driving after taking melatonin.

Keep in mind that everyone metabolizes melatonin differently and many factors affect how long it stays in your body, including:

• Caffeine intake
• Age
• Tobacco use
• Body composition
• Health status
• Medications
• Melatonin usage (how often you take it and whether you use extended-release or regular melatonin)

Precautions with melatonin

The most important thing to consider before taking melatonin is that it isn't regulated by the U.S. Food and Drug Administration (FDA). Melatonin supplements on the market have been studied and found not always to contain the dosage the manufacturer lists on the labels. Before buying a product, read reviews carefully and look for supplements that have undergone third-party testing.

While melatonin is widely considered to be safe, there are some precautions to take before starting any new medication, whether prescription or over-the-counter.

You shouldn't take melatonin if any of these apply to you:

• Autoimmune disease
• Pregnant or breastfeeding
• Depression or anxiety
• Heart or kidney disease
• Seizure disorder
• Immunosuppressants or contraceptives

Also, please speak with your medical care provider before taking melatonin if you take any of these because of potential drug interactions.

• Caffeine supplements (or excess caffeine)
• Birth control pills
• Vitex agnus-castus (chasteberry)
• Antidepressants
• Anti-seizure medication
• Blood thinners
• Blood pressure medication
• Medication that weakens the immune system

It's important to understand that you shouldn't operate machinery or drive within four to five hours after you take melatonin. If you take sleeping pills or drink alcohol in the evening, don't take melatonin the same night. The combined effects of these substances and melatonin can make you too sleepy and even cause breathing problems.

Melatonin side effects

Like most medications or supplements, melatonin can have side effects. While most health experts believe melatonin is safe for healthy people, its side effects haven't been studied extensively.

These are the most common side effect of melatonin:

• Drowsiness during daytime hours
• Dizziness
• Headache
• Irritability
• Upset stomach
• Temporary depression
• Intense nightmares

Get well-rested for optimal health

Being well-rested is essential if you want to perform at your best and enjoy a healthful existence. Melatonin can help many people enjoy better sleep.

Evidation Members can earn points for tracking activities that include sleep, staying hydrated, food intake, walking, and more. Download our app to get started today.

‍

As every migraine sufferer knows, migraines aren't just headaches. Migraines cause debilitating pain that can make it impossible to get through the day--much less be productive.

June is National Migraine and Headache Awareness Month. At Evidation, we know many people in our community deal with migraines and headaches, and we're working to provide you with the information you need to come out on the other side following a migraine.

What causes migraines?

Many migraine sufferers work to pinpoint their triggers to avoid a future migraine. Unfortunately, researchers still aren't completely sure what causes migraines to occur. There’s likely a combination of factors at work, including changes in blood vessels, nerves, and chemicals.

While the exact cause of migraines has yet to be determined, many people find that certain health and life circumstances make migraines more likely to occur.

Common migraine triggers include:

• Hormonal changes throughout the menstrual cycle (people who menstruate are three times more likely to experience migraines)
• Stress (both chronic and acute)
• Fatigue
• Certain foods and drinks, including caffeine, alcohol, and chocolate

Knowing your triggers can help you and your doctor develop a plan to stop migraines in the future. Many people who live with migraines find it helpful to keep a journal regarding their symptoms. This can help you and your healthcare professional to work together to find patterns, allowing you to develop a plan that makes it less likely that you'll experience migraines in the future.

What does a migraine feel like?

For many people, a migraine involves severe headache pain. It's often only felt on one side of the head. When people are experiencing a migraine, they might be extremely sensitive to light and sound and may experience gastrointestinal symptoms (such as vomiting) due to headache pain. Some people experiencing a migraine find it difficult to fully open their eyes due to light changes (similar to the feeling many experiences following eye dilation at an eye appointment).

There are three types of migraines, and the type of migraine you experience can determine your symptoms. Some people only ever experience one type of migraine, while other people find that their migraines change over time.

The three most common types of migraines include:

• Migraine with aura: In this type of migraine, warning signs are experienced before the pain sets in. Many people experience an aura, which can include the appearance of flashing lights, blind spots in the vision, patterns in the vision (such as dots or repeating black marks, and tunnel vision).
• Migraine without aura: This type of migraine only involves severe pain without the warning signs associated with aura.
• Silent migraine: Only the aura portion is experienced in a silent migraine, and head pain does not occur.

Migraines are different from person to person. Suppose your symptoms are more severe than normal, or you're experiencing new and concerning symptoms (such as paralysis, weakness, slurred speech, a level of pain you haven't experienced before, fever, double vision, confusion, seizures, or a rash). In that case, it's important to go to the emergency room for help, as these symptoms can be signs of a more serious condition.

How long can a migraine last?

The exact length of a migraine can depend on several factors. Some people find that their migraines always fade within a certain time, while others experience more variability. Typically, a migraine lasts between four hours and three days.

The frequency of your migraines is important to mention to your healthcare provider. If you experience more than a few days of migraines per month, you may be a candidate for medicine that can stop migraines from occurring in the first place.

Migraine treatments

Are you searching for information on how to relieve a migraine? Unfortunately, there's no cure for migraines--yet. Researchers are working to determine the exact cause of migraines, so they can develop treatments to help people suffering.

Thankfully, some medicines can treat the symptoms of migraines, allowing you to get back on your feet faster following an attack.

Many people find that painkillers are helpful when experiencing a migraine. Taking medicine like Tylenol or Advil as soon as you notice the first symptoms of a migraine (such as an aura before the pain sets in) can help minimize symptoms, even if you can't eliminate them. If you find that you're experiencing regular migraine attacks that leave you reaching for the medicine cabinet, be sure to talk with your doctor, as they may be able to provide you with different, more effective pain management options.

Triptans (such as Imitrex, Zomig, Amerge, and Maxalt) are prescription medicines that can help with brain changes thought to occur before a migraine. You may find that these medicines help to stop your migraine faster than painkillers alone.

If you deal with nausea when you have a migraine, your doctor may prescribe you anti-nausea medications to help you get the rest you need to get through a migraine attack.

In addition to pharmaceutical treatments, there are some at-home remedies that many people find helpful for alleviating migraine symptoms. Lying down in a quiet, dark room with a cool cloth on your head may help with symptoms. Some people also find that stress reduction techniques (like deep breathing) can help to alleviate migraine symptoms.

Make a difference: Participate in migraine research with Evidation

At Evidation, we're proud to be the link between our community and the betterment of healthcare. When you agree to participate in research, you're making a difference in medical care and treatment development. Join our community today to play a part in advancing the future of healthcare.

‍

Many researchers generally agree that personality is made up of 5 unique traits: 

• Conscientiousness (organization, productiveness, responsibility)
• Extraversion (sociability, assertiveness; its opposite is Introversion)
• Agreeableness (compassion, respectfulness, trust in others)
• Openness (intellectual curiosity and creative imagination)
• Neuroticism (tendencies toward anxiety and depression)

Some people may have very high or low levels of any single trait, but most of us fall somewhere in-between.

What is neuroticism?

‍Neuroticism is a broad personality trait that describes how much a person may experience difficult emotions, such as guilt, sadness, or anxiety. 

• Those with high levels of neuroticism may be more likely to experience emotions such as moodiness and worry. They may also be more likely to experience self-consciousness or shyness, or to think of certain situations as threatening. 
• Those with low levels of neuroticism may be less likely to experience negative emotions, and might tend to experience more balanced feelings and reactions during stressful situations. Low scorers may also experience a lot of optimism and resilience. 

Why does neuroticism matter for health?

The relationship between neuroticism and physical health is complicated. In general, high neuroticism may be related to more disease and worse self-reported health. 

However, people who are high in neuroticism may also be more likely to notice and report symptoms than people who are low in neuroticism. Basically, it’s unclear whether people with high neuroticism might actually have worse health or are more likely to report their symptoms. 

When looking at more concrete measures of health such as how long a person lives, the research is mixed. Just like with some of the other personality traits, it’s likely that any level of neuroticism is health-protective in some situations, and risky in others.

Although research has found that neuroticism relates to mental and physical health, having a low or high score doesn’t necessarily mean someone will have poor health. No matter what level of neuroticism a person has, they can use what research has uncovered about personality and health to improve their well-being. 

We recently offered our members the opportunity to take a survey to see where they fall on the spectrum for neuroticism. If you’re an Evidation Member who took the survey and received your neuroticism results, read on to understand what a high or low score may mean for your health. If you’re not a member and want to see results like these, download the Evidation app.

I scored high on neuroticism. What could this mean for my health?

If you tend to experience high levels of stress and worry, take a moment to think about how you deal with those emotions. If your ways of dealing with stress could harm your health, consider replacing those behaviors with new methods of stress relief, such as: 

• Going for walks
• Relaxation techniques
• Calling a trusted friend 

However, if you cope with stress with healthy amounts of exercise and leaning on social support, you may be less likely to experience some of the negative health effects of high neuroticism.

And remember–being high in neuroticism is different from being diagnosed with an affective disorder such as major depressive disorder. Though you may be more likely to experience unsettling emotions, it is not a diagnosis.

If you feel as though your emotions are preventing you from enjoying your life, talk to your healthcare provider. 

I scored low on neuroticism. What could this mean for my health?

Interestingly, being worry-free doesn’t mean you’re in the clear. Some research suggests that individuals who are low in neuroticism may be less likely to seek medical attention when experiencing symptoms. 

Make sure you keep up with your doctors’ appointments and have a healthcare provider investigate any new symptoms you may be experiencing. 

Want to receive more personalized health insights? Complete cards daily in the Evidation app and, if you haven’t already, connect a compatible health app. 

Don’t yet have an Evidation account? Download the app today!

Creating a healthier lifestyle begins with an individual feeling empowered and informed to do so. Using the Evidation app, members can track their health information, connect to other fitness and health apps, and make engaging, smart decisions about their lifestyles.

The main difference between Evidation and other health apps lies in the points-based reward system we’ve created for our members.

Let’s explore the Evidation point system and discover the healthy actions members can take to earn daily points through exercise, data, and education.

Evidation 101: The point system

Using points as rewards for daily activity, education, and health monitoring is precisely how Evidation works. Along the way, members can track their physical and mental progress and create sustainable, long-term healthy habits that will stick.

This section will answer all your questions about collecting and redeeming points.

How do points work?

Points are based on your daily activity within the Evidation app and the physical exercise you perform that’s tracked through compatible wearable devices and fitness apps like MyFitnessPal, Apple Health, Strava, and many more.

Points can be earned from the data collected through your existing health and fitness apps and the information you input there. For example, logging your sleep, tracking your weight, and using a food diary are ways to collect points within Evidation.

Other data points you may track include the following:

• Blood pressure
• Glucose
• Heart rate
• Water consumption

Numerous forms of exercise will earn you points within the Evidation app, and these points are calculated and measured using different units, including:

• Calories burned
• Kcals
• Kilometers
• Laps
• Meters
• Miles
• Minutes
• Seconds
• Steps

Depending on the form of exercise you’re performing, you could receive up to 100 points for tracked health activities each day.

Aside from physical exercise and health monitoring, research is integral to what Evidation contributes to the health industry and science.

Evidation Members may be able to participate in health-related studies that are specific or relevant to their conditions. For example, some Evidation Members have chronic pain and could potentially contribute their experiences to pain studies, gain insight into what may be going on, and share their learnings with their medical team to improve their lives.

Health research is essential to improving healthcare and individual treatments for various health conditions and ailments. Evidation Members can contribute to a better understanding of their conditions and earn points for participating along the way.

Ways to earn points

Within the Evidation app, members can earn points throughout the day in many ways.

If you’re already using a fitness tracker app or have a wearable device that tracks your activity, you can quickly sync your profile with Evidation, so the two can share data, earning you points along the way.

Evidation is compatible with the following fitness and health apps:

• Apple Health
• Dexcom
• Fitbit
• Garmin
• Google Fit
• MapMyFitness
• MapMyHike
• MapMyRide
• MapMyRun
• MapMyWalk
• MyFitnessPal
• Oura
• Qardio
• RunDouble
• RunKeeper
• Samsung Health
• Strava

If you’re already using a wearable device to track your activity, Evidation is compatible with the following:

• Fitbit
• Garmin
• Apple Watch
• Oura Ring

This post shares even more fitness apps and wearable devices that are compatible with Evidation.

Once your Evidation account is confirmed and your apps are synced, it’s time to start earning points! Members can earn points in the Evidation app in several ways, including tracking your health activities and completing cards in the Evidation app.

These types of activities are equally important because they impact physical and mental health uniquely. Empowering our members with data points about their physical activity, tracking their sleep patterns, and what they eat each day can provide an unbiased look at what they’re doing well, what needs to be modified, and how they can improve through small, actionable changes.

Many people struggle with knowing where to start when it comes to improving their lifestyles, and we believe that a point-based system can help individuals understand how to make small changes over time. In doing so, health habits are formed without anyone feeling overwhelmed or disheartened by a lack of instant progress.

Members can also rack up points by participating in unique activities within the app, like answering survey questions, participating in health programs and research studies, and reading articles.

We introduced Cards to the Evidation app as a way for members to earn more points and to educate people through relevant articles, tips, and educational resources.

Members can answer daily questions about their mood, mental health, physical activity, and much more within the cards prompted to them each day.

Access points information in the Evidation app

When you open the Evidation app, you’ll see how many points you’ve accrued thus far during the week. The Points History section provides a detailed look at your weekly activity within the app that tells you from which categories you’ve earned points and any surveys, polls, or information you’ve completed.

Evidation strives to challenge its members to participate daily in numerous healthy actions. Doing so creates long-lasting, sustainable habits that become part of your daily routine instead of a task you must think about or remember to do daily.

That’s why we offer points for different healthy actions that may seem small but can add up to significant healthy changes in a person’s lifestyle.

The benefit of connecting Evidation to your current fitness and health apps is that this data is already being tracked through apps like Apple Health or MyFitnessPal; by syncing these apps with Evidation, you’ll gain more insight into your health and wellness and earn free money along the way. What’s not to love?

For years, Evidation Members have been using the app to track their daily food intake, participate in relevant research studies, and increase their activity levels through accountability within the Evidation community.

Redeeming your points

Once you’ve earned 10,000 points, you can redeem them for $10 via PayPal, a prepaid VISA card, a gift card, or a bank deposit. You can also choose from various charities to donate the money you’ve earned.

Redeeming points is straightforward; once you’ve earned 10,000 points, you’ll see a prompt to redeem your points at the top of the home page, just follow the instructions to claim your reward. You’ll receive an email within five business days, in which you’ll select how you’d like to receive your reward (gift card, Paypal transfer, direct deposit, or a charitable donation).

At this time, Evidation is available for people over 18 who live in the United States.

Do Evidation points expire?

As long as your Evidation account is active (meaning you’ve completed at least one card in the last 12 months), the points you’ve earned will not expire. We do encourage members to log in as frequently as possible so they don’t lose access to their hard-earned points. Plus completing cards daily is one of the easiest and fastest ways to earn points.

Benefits of using a points-based health app

Regardless of your physical health and daily habits, utilizing a points-based health and wellness application could significantly improve your lifestyle in multiple ways.

For one, it can help raiss awareness about your level of physical activity on a daily basis. Simple, easy-to-understand data can help members make informed decisions about their fitness goals or change their daily routines.

By participating in daily food tracking, exercising, logging sleep, weigh-ins, and monitoring health metrics like heart rate and blood pressure, members can begin making healthier, research-supported changes at their own pace to ensure they’re sustainable and manageable.

Reach your health goals with Evidation

Using Evidation, tracking your health and wellness has never been easier or more efficient. By sharing your data, we’ll reciprocate with relevant health information, trends, and insights that you can leverage to make healthy changes in your everyday life.

Evidation values and respects our members’ privacy, so we use technical and administrative safeguards to protect the confidentiality, integrity, and availability of your information. We do not sell any personal information and will only share your health data information outside of Evidation with your consent.

You can find our full Privacy Notice here.

If earning cash for getting and staying fit sounds like something you’d love to be a part of, Evidation may be an excellent fit for your lifestyle. Learn more about Evidation and here.

Or download the app below.