Many researchers agree that personality is made up of 5 unique traits: Conscientiousness, Agreeableness, Openness, Neuroticism, and Extraversion. Members on the Evidation platform were recently invited to complete a survey that measured conscientiousness.

What is conscientiousness?

Conscientiousness describes the degree to which a person is organized, determined, and likely to follow norms and rules. 

• High scorers tend to work hard to achieve their goals and complete tasks they’ve started. They also tend to get higher grades in school and perform better in many jobs, but are more likely to experience perfectionism and fear of failure.
• Low scorers tend to act spontaneously instead of making plans. While they may be a bit disorganized, they’re also more likely to be flexible with decision making, and able to bounce back from setbacks. Overall, they may find it easier to look at the big picture than to pay attention to details. 

Why does conscientiousness matter for health?

Research has found that individuals who are high in conscientiousness tend to live longer and healthier lives. Why? Individuals who are high in conscientiousness tend to be rule followers, and are more likely to follow health recommendations. For example, on average, conscientious people drink less alcohol, eat healthier, and are more likely to wear seat belts.

Conscientious people may also have healthier coping mechanisms–that is, ways to deal with negative life events–than individuals who are less conscientious. For example, people who are conscientious are more likely to try to solve a difficult problem than to use an emotional escape.

For example, a highly conscientious person might think, “How can I fit in daily walking to reduce my cholesterol levels?”

And a less conscientious person might think, “I’ll watch TV now and think about my cholesterol tomorrow.” 

What does this mean for me?

Although research has found that conscientiousness relates to mental and physical health, having a low score doesn’t mean you’re destined to poor health. Regardless of your own conscientiousness, you can use what research has uncovered about personality and health to improve your own wellbeing. 

If you’d like to increase your conscientious behavior for better health, aim to set small, achievable goals. Below are some techniques you may find useful: 

• Reflect on how to avoid or overcome obstacles. Imagine your desired future self and think about the obstacles you may face in becoming that person. For example, if your goal is to become a less distracted driver, an obstacle might be that you’re eager to look at your phone whenever you see an incoming message. One way to overcome this obstacle might be to set your phone to “do not disturb” when driving so that you can’t see the alerts and are reminded to break the habit of looking.
• Create “if-then” plans for handling situations related to your health goals. For example, if you want to reduce your tobacco consumption, your if-then plan may look like this: “If I crave a cigarette, then I’ll take a five minute walk instead.” 
• Track your progress and celebrate small victories. For example, if your goal is to walk more, set a small, specific, and achievable goal: “I’ll walk for 5 minutes every morning after I finish my coffee.” As your walks become a habit, increase the time of your walks, but be careful not to let missed walks discourage you–you can pick up again tomorrow!

…and don’t forget, start small to set yourself up for success!

More than 80 known autoimmune diseases affect 24 million people in the US alone.

An autoimmune disease is the result of your body's immune system attacking your body rather than protecting it. A normal functioning immune system acts as a defense against invaders like bacteria or viruses. 

When someone experiences an autoimmune condition, the immune system can’t tell the difference between what's healthy and what's not. As a result, your body attacks healthy cells.

Common autoimmune conditions include lupus, rheumatoid arthritis, multiple sclerosis, and more.

Is there a cure?

While there’s no known cure for autoimmune conditions, medications can help people manage their disease. Some people also seek alternative therapies like acupuncture or herbs to treat their condition or manage their symptoms. 

‍Can diet help reduce symptoms of autoimmune disease? 

‍The AIP (autoimmune protocol) diet is a food plan that aims to improve autoimmune symptoms.

In this post, we’ll break down the AIP diet, including:

• What it is
• Risks and benefits
• How to consider if the AIP diet is the right choice for you

What is the AIP diet?

The AIP (autoimmune protocol) diet aims to cut foods, additives, or medication that can trigger dysbiosis (the imbalance of gut bacteria), intestinal inflammation, and even symptomatic food intolerance. It’s also used to help reduce symptoms caused by autoimmune conditions.

The AIP diet is an extension of the Paleolithic diet and shares similarities in the foods that are allowed and avoided. However, the AIP diet is a little more restrictive and eliminates nuts, seeds, nightshades, eggs, and seed herbs.

While it’s unclear what causes autoimmune disorders (certain genes and environments may increase the risk of developing a condition), some research suggests a leaky gut may play a role as well.

When a “leaky gut” occurs, bacteria and toxins can pass through the intestines and into the bloodstream. The AIP diet aims to avoid foods that make your gut permeable and incorporate foods that help support gut health and reduce inflammation. 

‍But how?

By avoiding certain foods that can cause inflammation and worsen symptoms of autoimmune conditions, the AIP diet works to support the gut lining and avoid inflammation altogether.

This includes avoiding food groups such as:

• Nuts
• Eggs
• Dairy
• Seeds
• Seed herbs
• Grains
• Coffee
• Alcohol
• Legumes
• Nightshades

‍What can you eat on the AIP diet?

Foods recommended while following the diet include: ‍

• Fruits
• Vegetables
• Fermented probiotic-rich foods
• Natural sweeteners in moderation
• Non-seed-derived herbs and spices
• Minimally processed oils like avocado oil, olive oil, or coconut oil
• Minimally processed meats, as well as lean cuts, wild-caught, and grass-fed meats whenever possible

What are the risks?

For starters, the AIP diet is restrictive. Beginning the diet includes three phases:

• Phase 1: the elimination of foods that aren’t AIP compliant (at least 30 days)
• Phase 2: continued maintenance and/or elimination (minimum of 30 days)
• Phase 3: reintroduction of foods. Slowly reintroduce one food per week and assess symptoms 

Phase 1 (the elimination phase) can be difficult as it entirely restricts some foods many people are used to eating. Social situations can be challenging when there’s a limited choice of foods to enjoy. This is normal for the start of any diet, but because the AIP diet is so restrictive, it can be harder.

Remaining in Phase 1 or Phase 2 for too long can also make it difficult to reach your daily nutritional needs, leading to certain nutrient deficiencies if you don't follow the diet correctly.

This is why it’s critical to move into Phase 3 (the reintroduction phase) after 60 days. During this phase, you have the chance to re-introduce foods that will help you reach your daily nutrition easier.

What are the benefits?

The AIP diet may contribute to a reduction in common autoimmune disorder symptoms.

In a study following a group of people using the AIP diet with IBD (inflammatory bowel disease), participants reported fewer IBD-related symptoms. They found an improvement in stress, bowel frequency, and their ability to perform leisure and sports activities. 

In another study, women with HT (Hashimoto's thyroiditis) who followed the AIP diet for 10 weeks experienced a 29% decrease in inflammation and a 68% reduction in disease-related symptoms by the end of the study. 

While the research is promising, it’s also limited. As more AIP diet research and data comes to the forefront, we may learn more about the impact of this diet.

Is the AIP diet a good choice for you?

Determining if the AIP diet is the right choice for you depends on several factors. 

Firstly, it’s important to know if it’s sustainable for you and your lifestyle. If enjoying food socially is a big part of your life, it might be more difficult to adopt the diet.

And although some studies support claims of the diet’s positive effects, there’s no way to determine in advance if it will work for you. It’s always best to consult with a healthcare professional before you make a sudden and significant change to your diet.

Conclusion

The AIP diet may help reduce symptoms of autoimmune disorders. While there’s some evidence to support its effectiveness, it’s best to consult with a healthcare professional before beginning a new diet—especially one with so many restrictions.

If you're ready for the lifestyle shift and can adhere to the diet while getting the nutrients needed to live a healthy life, it could be a great option.

If autoimmune symptoms are reducing your quality of life, there may be options available to help improve them—the AIP diet may be one option. 

If someone you know might benefit from this information, consider sharing it. You never know, you could help someone change their life!

October is Dyslexia Awareness Month. Dyslexia is the most common neurocognitive disorder, affecting 80-90 percent of those with learning disabilities—and roughly 20 percent of the overall population. 

• But what is dyslexia? 
• What causes it?
• Who’s at risk? 
• And what are the challenges people with dyslexia face? 

Keep reading to learn more about dyslexia and the steps you can take to support those that have it.

What is dyslexia?

Dyslexia is a learning disorder and is sometimes referred to as a reading disability. It tends to impact our ability to read because it affects how people identify speech sounds—and how those sounds relate to words and letters. 

‍This is what’s known as decoding.

Decoding often results in those with dyslexia reading at a lower level than their classmates despite having normal levels of intelligence. 

What causes dyslexia? ‍

Dyslexia occurs due to differences in parts of the brain that process language. It doesn’t affect intelligence, hearing, or vision, however.‍

What causes dyslexia?

Dyslexia is caused by differences in parts of the brain that help us read. 

What causes these differences?‍

Usually dyslexia runs in families. It’s linked to certain genes that affect how our brain processes language and reading. If your family has a history of disabilities related to reading and learning you may have an increased chance of having dyslexia. 

What are the challenges?

• What are the challenges of having dyslexia in our current education system?
• How can it impact day-to-day life?

The biggest impact dyslexia may have on children is making it difficult to learn in traditional classroom settings. 

Because reading is a common skill utilized throughout all parts of our educational system, a child may have a hard time learning at the same rate as peers if they’re unable to read at the same level. 

This difficulty to learn can create longer term problems in adulthood if not addressed due to the potential social, economic, and educational impacts dyslexia creates. 

If a child or adolescent doesn’t get the support they need as they grow up, they’re less likely to be able to read and interpret language easily as an adult. This can have a negative impact on growth, learning, and even self-esteem. 

‍Dyslexia can contribute to people experiencing negative feelings about themselves, including shame, aggression, low confidence, and anxiety. They may mistakenly believe they're unintelligent, although dyslexia doesn’t affect intelligence at all. Because of this, emotional support can play a role in helping people with dyslexia thrive.

People with dyslexia usually succeed just fine in school with a specialized program or tutoring. And adults with dyslexia can continue to benefit from additional support and resources. 

Signs of dyslexia 

What are common signs of dyslexia?

Dyslexia symptoms may become more apparent with age. As a child is exposed to learning environments, signs may emerge more frequently. 

‍Some common signs of dyslexia in preschool-age children include: 

• Talking late 
• Learning new words slowly 
• Problems forming words correctly
• Confusing words that sound similar 
• Difficulty learning nursery rhymes or playing rhyming games
• Problems remembering or naming letters, colors, and numbers

Once a child starts grade school, symptoms may become more apparent, making them easier to identify. Symptoms a child in school might experience include: ‍

• Avoiding activities that involve reading
• Difficulty spelling, reading, and learning
• Problems remembering certain sequences
• Reading well below the expected reading level 
• Issues processing and understanding what’s heard
• Inability to sound out the pronunciation of an unfamiliar word
• Difficulty finding the right word or forming answers to questions
• Spending an unusually long time completing tasks that involve reading or writing
• Difficulty seeing (and occasionally hearing) similarities and differences in letters and words

Lastly, teenagers or adults may exhibit the following signs—many of which are similar across all life stages. They include:

• Problems with spelling
• Slow reading and writing
• Difficulty summarizing a story
• Trouble learning a foreign language
• Difficulty doing math word problems
• Avoiding activities that involve reading
• Difficulty reading, including reading out loud
• Mispronouncing names or words, or having problems retrieving words
• Spending an unusually long time completing tasks that involve reading or writing 

Treatment options

What are the treatment options for dyslexia?

Treatment for dyslexia largely depends on age and focuses on the learning problems the condition creates. It usually involves adjusting learning environments and educational techniques to meet the specific needs of an individual with dyslexia. 

If schools, teachers, and parents provide extra support in kindergarten and first grade, children are often able to improve their reading, writing, and learning skills. 

However, if dyslexia isn’t addressed early on, children may have difficulty learning the skills needed to read well and learn. Because of this, they’re more likely to fall behind their peers in development. 

Parents can play a big role in the development of a child, and they also play a significant role in the success of a child with dyslexia. 

 Here’s how you can help your child if they have this condition: 

• Address the problem early on. If you suspect anything, visit your healthcare provider and seek early intervention and help to improve success.
• Try reading out loud to your child when they're young. You can try reading stories, or listening to recorded books.
• Work with your child's school and talk to the teacher about how you can work together to help your child succeed.
• Set aside time every day to read with your child. Children must practice to improve their reading skills. Have them read out loud to you and encourage them to read on their own.

If you’re an adult experiencing dyslexia, there are a few things you can do to support your success. 

• Consider getting assistance with reading or writing. Although stigma and potential social implications may make this feel challenging, it can help get you the support you need, connect you with new friends, and make it easier to learn. 
• Under the Americans with Disabilities Act, you may be eligible for additional training and accommodations from your employer or academic institution. Getting support can foster growth and development, help you do your job better, and aid you in reaching your goals.  

Successful figures with dyslexia

The learning difficulties associated with dyslexia have nothing to do with intelligence or someone’s ability to succeed. In fact, some of the most gifted figures in science, math, and arts had dyslexia, including Albert Einstein, Henry Ford, and Pablo Picasso.

Albert Einstein experienced delayed verbal development and dyslexia symptoms in early childhood—and went on to receive the 1921 Nobel Prize in physics and created “the world’s most famous equation,” E=mc². 

Henry Ford spent his childhood struggling to read, then used his strong talent and interest in engineering to build one of the biggest automobile companies in the world. 

During his early years at school, Pablo Picasso struggled to keep up with his peers. He went on to become one of the 20th-century’s most influential artists.  

How to support Dyslexia Awareness Month

If you have a friend, coworker, child, family member, or classmate that deals with dyslexia, there are ways you can help.

• Learn more about dyslexia to better understand what people with the condition experience.
• Help your child or loved one learn, share encouragement, and aid their development during each step in their journey. 
• Share what you learn and spread awareness to help more people understand how it affects individuals’ lives. 

Return of Results to Participants

When researchers want to learn more about people and their health, they perform research studies. The individuals who agree to participate in these studies are called participants. 

Participants belong to a large community of people who are helping researchers learn more about important health conditions and treatments. They play a key role in research studies by contributing their time and information about their health (researchers call this, personal health data) to help us better understand certain health conditions or behaviors. 

Because participants devote their time, data, and effort to research that can improve health care for all, it’s important that participants receive value in return for their contributions. 

‍One important way to give value back to participants is to give them a summary of the study they participated in. Study summaries are easy-to-read descriptions of the research conducted.

What information is found in study summaries?

The content and format of study summaries is different depending on the study. At Evidation Studies, our study summaries are typically sent as emails and may include the following information:

• Why the study was done
• What happened during the study
• Who participated in the study
• What the results of the study were
• Where you can learn more

These summaries are a great way for participants to see the impact they made when participating in study. Sometimes, participants may even be able to extract useful information from the summaries that they can use to improve their day-to-day health.

Why are study summaries important?

Participants contribute their personal health data to scientific studies. Understanding the impact of those studies and the contribution their data makes can be rewarding and can positively impact their research experience. 

For example, these summaries can help participants understand the overall study outcomes. They can also explain what the study results really mean. They allow participants to engage with the study on a deeper level. Sometimes, the results can even give participants insight into their own health and how to improve it.

Evidation Studies is committed to continuously identifying ways to improve the study experience, and we’ve started to return study summaries to participants when possible. We will continue to work towards a better understanding of the needs of our participants, so that we can return value in the most meaningful ways possible.  

Want to know more about any of our Evidation Studies and how to get involved? Check out How to Get Involved in Evidation Studies, or reach out to us at study@evidation.com and one of our friendly team members can help you get started.. 

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

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

‍

We’ve been asking our members how they feel every day since June, in what was previously called the Daily Mood Survey. We’ve since renamed this offer to the Daily Check-In, and we’re excited to share an update on our findings. 

‍

In our last community results post, we talked about the connection between how you feel and your activity levels. Since that last post, the percentage of responses for feeling “Good” has gone up—from 57% to 61%. See average results for July and August below:

• Good: 61%
• Okay: 33%
• Bad: 5%

With over 7.7 million responses to-date, today we’ll take a deeper dive to see how things like day of the week, time of day, sleep, and exercise relate to how our members feel day-to-day. 

‍Day of Week & Time of Day

The last community results post showed that when it comes to how members feel, the "best" days were Saturday and Sunday and the "worst" days were Monday and Thursday. 

What has continued to ring true is that people are generally in good spirits on the weekends—Saturday and Sunday remained the "best" days for responses in July and August.

However, alongside Monday (no shock there), Wednesday replaced Thursday as one of the two “worst” days in terms of how people felt.  

But what about time of day? We found that the hours of the day when people respond most optimistically are mornings and early afternoons, specifically:

• 9AM-10AM
• 12PM-1PM 

For the time periods above, Good = 62%.

We can compare this to the least optimistic hours, which are 12AM-4AM (Good = 55%).

‍Amount of Sleep

For members who track their sleep, we took a look at how the amount they sleep in a given night affects how they feel the next day. 

‍We found that when members slept at least 7 hours the night before, they were more likely to respond that they felt good the next day (56% vs. 52%). 

This indicates that people feel better when they get an adequate amount of sleep.

‍

For example, if Evidation Member "Sally" sleeps less than 7 hours on August 1, and more than 7 hours on August 2 she is more likely to respond that she feels good on August 3, which is the day after she slept more than 7 hours. 

If we combine "Sally's" data with data from all of our members, we find that members are about 7% more likely to feel good on days they slept for more than 7 hours.

‍Exercise

For members who’ve connected their workout data to Evidation, we wanted to see if working out affected how they felt in the 24 hours post-workout. 

‍We found that members who worked out in the 24 hours prior to their response were more likely to respond that they felt good (65% vs. 59%). 

‍

Additionally, this finding lines up with a survey we shared in August asking our members if they felt better when they were more active. Out of 40,000 responses, 91% of members responded "yes".

Want to receive personalized insights for how things like sleep, exercise, and more affect how you feel? Connect an activity app or wearable to your Evidation account, and be sure to answer the Daily Check-In offer (found on the app home screen) as regularly as possible. 

Better yet, you’ll receive more points to reach your 10k point goal!

‍The Daily Check-In offer is only available in the app at this time. If you typically log in on the web, be sure to download the app.‍

Mesothelioma Awareness Day is September 26th - a time dedicated to spreading knowledge, education, and support to those diagnosed or at-risk for asbestos-related cancer.

For decades, products containing asbestos were used across the U.S. military for its low cost and fire-resistant qualities. Once its harmful health effects became known, asbestos use decreased, but it’s still found in many products and materials in use today. Studies show that asbestos exposure is still a problem, even after the widespread ban enacted over 40 years ago. 

To support our military community, in today’s article we’re breaking down everything you need to know about this service-related condition and the steps you can take to help spread awareness about veterans and mesothelioma.

What is mesothelioma? 

Who is at risk? 

What symptoms should you look out for? And what type of support options are available? 

Keep reading to learn more.

What is Mesothelioma? What causes it?

Mesothelioma is an aggressive form of cancer found in the lining of the organs - often in the lungs or abdomen, but can also be found around the heart or testicular area. Unfortunately, people with this form of cancer will not show symptoms until the cancer has progressed.

Because this cancer has a period of up to 50 years before the first onset of symptoms, the average life expectancy after prognosis dwindles to between 18 – 31 months.

Mesothelioma develops after being exposed to a small, fibrous mineral called asbestos. When inhaled or swallowed, these tiny fibers attach to the lining of the body’s organs called the mesothelium. Depending on where the mesothelioma develops, will determine the type of mesothelioma that’s diagnosed.

Who is at risk?

Anybody who has ever been exposed to asbestos is at risk of developing mesothelioma. Large quantities of asbestos products and materials were used in every branch of the military. Today, 30% of people diagnosed with mesothelioma are veterans.

Women in the military community are particularly at risk. As our recent highlight shows, women tend to delay their own healthcare due to childcare issues, distance, and scheduling conflicts.

But veterans aren’t the only ones at risk of mesothelioma - family members of veterans could also have been exposed to asbestos through the clothing, body, and hair of a person close to them. Even the simple act of washing a contaminated uniform could have put a person at risk.

Alongside the military community, industrial workers in construction or shipbuilding, firefighters, miners, and mechanics are equally at risk of asbestos exposure and developing mesothelioma.

Symptoms and diagnoses

General symptoms of mesothelioma cancer can include:

• Chest pain or abdominal pain
• Dry cough
• Fever
• Shortness of breath
• Fatigue
• Weight loss

Symptoms of mesothelioma appear once the cancer forms tumors and starts to spread. However, symptoms are commonly misinterpreted as other diseases - making it harder to determine the correct prognosis.

Tracking your health and being aware of the risks and symptoms of asbestos-related mesothelioma is the key to early detection and positive health outcomes.

Treatment & support options

One of the best ways to improve your health outcome is to maintain a healthy lifestyle and diet, when able. A combination of chemotherapy, immunotherapy, radiation, or surgery are common treatment plan options.

Experimental therapies are available to qualifying patients through clinical trials. Alternative medicines are another path to consider.

Alternative medicines include:

• Chiropractic cancer treatment
• Medical marijuana
• Mind-body therapies
• Nutritional and herbal supplements

If you, or a loved one, are a veteran with mesothelioma or have been diagnosed with an asbestos-related disease, there are several resources available.

The Department of Veterans Affairs (VA) offers resources for veterans with mesothelioma such as disability, pension, and healthcare benefits. Veteran dependents can also seek special compensation benefits if a veteran passes away from a disease related to asbestos exposure.

Conclusion

For veterans, every day should be mesothelioma awareness day. Being proactive, knowing the risks, and tracking your health is the best way to help prevent mesothelioma and other asbestos-related diseases. Do your part and tell your friends, colleagues, and loved ones about mesothelioma to keep others safe from asbestos cancers and disease.

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Yoga–an ancient meditative practice that often involves stretching and focusing on the breath–has become a popular form of exercise in the U.S. in recent years. 

It’s estimated that 34.4 million Americans practice yoga, and one in three Americans have tried the practice at least once. The number of people practicing yoga in the U.S. has grown by nearly 64% over the past twelve years. 

During National Yoga Awareness Month, we look to shine a light on this powerful practice as a way to improve physical, mental, and spiritual well-being.

In today’s article, we’ll be talking about what yoga is, its origin, the risks and benefits, and how you can include yoga practice in your wellness routine.

Keep reading to find out more!

What is yoga?

Yoga is an ancient and complex practice that stems from Indian philosophy. We can trace its origin back to northern India over 5000 years ago. 

Originally thought of as a spiritual practice, yoga has become a method to promote physical and mental well-being too. Today, yoga is a worldwide practiced technique for spirituality and mental and physical health.  

‍Classical yoga embodies many elements, but in the United States it places a large emphasis on: ‍

• Meditation
• Physical postures
• Breathing techniques

There are many different forms of yoga. Some are more physically demanding, and others are more gentle and calming. 

‍A few of the most popular forms of yoga practiced in the U.S. include:‍

• Yin yoga - this is a slower-paced, gentle yoga where you stay in supported positions that are held for longer periods of time.
• Hatha yoga - Hatha combines a variety of poses with breathing techniques. It is one of the most common forms of yoga practiced today. 
• Hot yoga - this is a more vigorous form of yoga that's performed in a very humid and warm studio.
• Iyengar yoga - this practice focuses on detailed and precise movements as well as alignment. In a session of Iyengar, practitioners take different postures while they control their breath.

These are just some of the many yoga practices out there. There are a variety of options to choose from, no matter your experience and skill level. 

When is National Yoga Month?

September is National Yoga Month, and it’s a great time to experience the benefits that a regular yoga practice can offer. 

Created by the National Institutes of Health, National Yoga Month was developed to bring attention to the vast benefits of yoga for people across the United States. The month features free classes and events to help people learn more about how to practice yoga and how doing so can boost health and happiness.

September is the perfect time to try something new, and celebrating the fact that September is the national month for yoga is a great way to get back to a healthy routine, just as kiddos are heading back to school. 

Are there risks?

When performed properly and under the guidance of a qualified instructor, yoga is a safe practice.

‍But are there risks otherwise?

Just like any form of physical exercise, there’s a risk of strains, sprains, and more. But the risk is less likely compared to more physically demanding forms of activity. 

To best prevent injuries from occurring, you should:

• Practice with a qualified teacher
• Avoid more dangerous and extreme practices like headstands unless you are physically ready for advanced techniques
• Be aware of any risks specific to the form of yoga you are practicing. For example, hot yoga, where there’s the possibility of dehydration and overheating. 

What are the benefits of yoga?

What are the benefits of yoga?

There are a variety of benefits to practicing yoga. Some benefits might include:

• Weight loss
• Stress relief
• Improved sleep
• Improved balance
• Improved quality of life
• Support for quitting smoking
• Relieved neck and back pain
• Relieved menopause symptoms 
• Improved mental and emotional health
• Increased ability to manage anxiety and/or depression 

Research suggests yoga can help improve sleep. It’s also said to relieve symptoms of arthritis, and it may even contribute to healthier hearts due to its ability to relieve stress and reduce inflammation. 

If you’re looking to get into yoga, we recommend you find a qualified teacher or Yogi. Being new puts you at risk of making mistakes in your form and technique. 

Following guidance from a professional can reduce the risk of injury, improve the benefits, and lead to a better experience. 

How to take part in Yoga Awareness Month?

It’s exciting to share a love of yoga with others! Whether you’re interested in exploring the benefits of yoga for the first time or you’ve been acquainted with your mat for years, Yoga Awareness Month is the perfect time to share your practice. 

Ways to get involved with Yoga Awareness Month include: ‍

• Invite a loved one to join you at home or at a studio for a yoga class
• Recommend yoga to loved ones who are dealing with stress or pain
• Think about taking your love of yoga to the next level by enrolling in course to become a yoga instructor
• Practice yoga in public (such as in a park) to provide a reminder to others of the benefits of hitting the mat

Whether you’re looking to get more exercise or practice a form of mindfulness, yoga could be a great choice for you!

As it increases in popularity, and more studies help us understand the benefits involved with this practice, we’re slowly learning how it can improve our quality of life.

‍Did you learn anything new?

If you did, make sure to share this article with a friend or family member who you think could benefit from adding some yoga to their daily routine!

Try Evidation Today

If you’re ready to track the health benefits of yoga and all of the other things you do to promote your wellness, Evidation can help. Download the app today to start using your health data to better your life.

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September is Healthy Aging Month - an annual event focusing on the positive aspects of growing older. During this time, we look to highlight the importance of habits that can help you stay healthy as you age. 

‍Why is this important?

Maintaining good health can help you continue to live a productive, active, and independent lifestyle. 

‍But what steps should you take to maintain your health?

‍What areas should you focus on?

In today’s article, we’ll be sharing tips to help you live a healthy, independent, and active lifestyle as you age. 

Keep reading to learn more!

Physical activity

We all know that staying active is key to maintaining our health.

‍Studies show that exercising continuously can help us live longer. And Harvard Health suggests that exercise can improve quality of life as well. 

‍But what does that mean?

It means that regular exercise can help you maintain your health, independence, and overall mobility as you age. It may also aid your energy levels, sleep, strength, and more.

‍Exercise can also reduce the risk of stroke, heart attacks, and obesity — and it may even help prevent different forms of cancer like prostate and colon cancer. 

It can also help preserve muscle mass. In a 2019 study, researchers found that moderate to vigorous intensity exercise is a strong part of aiding muscle function in older adults.

‍So, what can you do to live a more active lifestyle?

Before participating in activities, it’s important to gauge where your fitness levels are. It’s best to start off slow and work your way up to longer and more intense exercise as you adjust and get comfortable. 

Some common forms of exercise include:‍

• Cycling
• Walking
• Swimming
• Playing sports
• Light to moderate weight lifting 

We recommend you find something you enjoy. That way it’s easier to stick with it!

Healthy eating

Diet can play a huge role in how we feel and function. 

It has a direct influence on health and well-being in many ways. From bodyweight to the prevention of conditions like high blood pressure, heart disease, certain cancers, and type 2 diabetes.

It’s best to avoid empty-calorie foods like baked goods, soda, and alcohol. Empty calories may provide immediate energy, but it’s often short-lasting. They offer no nutritional benefits and they don’t build muscle, supply vitamins, or promote the sense of fullness needed to keep energy levels well balanced throughout the day.

It's also best to stay away from trans fats. Trans-fats can lower “good” cholesterol and increase “bad” cholesterol, and they also increase the risk of certain diseases. 

For most adults, a healthy diet includes:‍

• Healthy fats - Health experts recommend monounsaturated and polyunsaturated fats (healthy fats) versus bad fats like trans fats. These types of fats lower the risk of certain conditions. 
• Complex carbs - this form of carbohydrates digests slower and supplies a long and steady release of glucose (energy) into the bloodstream. This prevents energy crashes and creates longer-lasting energy. Complex carbs also provide more vitamins, minerals, and fiber, which are important nutrients in the healthy functioning of the body.
• Good amounts of protein - every cell in the body contains protein. Protein helps repair and build bones, muscles, cartilage, and skin. It also plays a role in regulating hormones and it can aid in digestion.

Some sources of healthy fats include avocados, nuts, chia seeds, fatty fish, and nut butters.

Complex carbs come from foods like oatmeal, brown rice, quinoa, whole grains, beans, peas, and even certain vegetables.

Most meat contains protein, but it’s ideal to eat lean sources of meat such as poultry and fish. This prevents the ingestion of bad fats that come from meats like beef and pork.

Protein is also found in non-animal foods like lentils, quinoa, beans, and more.

Getting enough sleep

Getting enough sleep is an integral part of living a healthy lifestyle. It allows the body and mind to recharge. In return, this leads to better energy levels, more clarity, and focus. 

Most adults need 7 to 9 hours of sleep every night. Not getting enough sleep can affect your mood, memory, and cognitive function. 

In one study of adults over the age of 65, adults who had a poor quality of sleep had a harder time concentrating and problem-solving than those who had a good quality of sleep. In another study that looked at data from close to 8000 people, researchers found that those in their 50s and 60s that had 6 hours of sleep or less were more at risk of developing dementia. 

Getting a good amount of sleep is also associated with a lower risk of obesity, heart disease, and lower rates of insulin resistance.

‍But how can you get a better night's sleep?

‍There are several things you can do to get good sleep. Some of which include:‍

• Exercising regularly
• Avoiding caffeine close to bedtime
• Maintaining a regular sleep schedule
• Not taking naps later in the day and evening

Finding ways to relax and unwind before bed is also a great way to promote sleep. You can try reading, taking a warm bath, or even mindfulness meditation. One study found that mindfulness awareness practices like meditation actually improved sleep quality.

Avoiding unhealthy habits

Certain habits can be harmful to your health and wellness. A few habits you should consider avoiding to encourage a healthy lifestyle include:

• Smoking - quitting smoking can lower the risk of certain diseases, improve circulation, and improve your ability to exercise. 
• Alcohol and other substances - excessive alcohol use can cause high blood pressure, heart disease, stroke, and more. It may also weaken the immune system and increase the odds of getting sick. 

Mental health

Mental health plays a big role in health and quality of life. Learning to manage stress and depression, and practicing self-care is critical to maintaining a healthy lifestyle.

‍Different aspects you should be aware of include:‍

• Social isolation and loneliness - it’s important to maintain social connections throughout your life. Isolation and disconnect can inevitably create feelings of loneliness. Studies show that loneliness causes a higher risk of heart disease and depression in older adults. Make sure to stay in touch with family and friends through each stage in life. Scheduling time every day or every week is a great way to maintain social connections.
• Stress - according to a recent study, cortisol (the stress hormone) levels naturally increase after middle age. This increase in stress may actually cause changes in the brain. Learning to manage stress is key in minimizing its effects. You can do this by meditating, journaling, exercising, or taking part in activities you enjoy.  
• Depression and mood - depression is often associated with intense feelings of sadness. But sometimes, someone might experience numbness or disinterest in activities they normally love. Depression may also increase the chances of developing dementia. In a study with over 1000 adults, researchers found a connection between the number of depressive episodes a person had and an increased risk of developing Alzheimer's disease. Depression can be serious, but it's treatable. As soon as you notice symptoms, you should visit a healthcare professional. From there you can determine the best treatment options for you.

If you think you’re in need of immediate help, you can contact the National Suicide Prevention Lifeline at 1-800-273-8255 or by dialing 988. Or you can reach the Crisis Text Line by texting HOME to 741741.‍

Cognitive health

‍What is cognitive health? 

Cognitive health is the ability to think clearly, remember, and learn. It can often change with age. Many older adults experience changes in thinking ability and memory. 

Making small changes in daily life can help you maintain and improve cognitive health. In a study with 3000 participants, researchers found that the following 5 healthy lifestyle factors played a big role in maintaining cognitive health:

• Not smoking
• Eating a high-quality Mediterranean diet
• Not drinking large quantities of alcohol 
• Engaging in mentally stimulating activities like playing games or writing.
• At least 150 minutes every week of moderate to vigorous intensity physical activity

Researchers found that following these lifestyle choices greatly reduced the chances of developing Alzheimer's disease. 

Those who took part in at least 4 healthy lifestyle choices, actually had a 60% lower risk of developing Alzheimer's disease. 

Healthy Aging Month Conclusion

Healthy Aging Month is a month dedicated to spreading awareness and educating people on the importance of maintaining health throughout the natural state of aging.

Learning the best practices to improve health as we age can help us live longer, higher-quality lives.

We hope you learned a lot from today’s article and the healthy aging tips we’ve shared. Make sure to share this around in your community, and let people know your biggest takeaway from this article! 

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With almost 5 million members, we’ve been able to launch a variety of health research efforts that study topics like chronic pain, how people use their wearable devices, and sleep patterns. 

We've partnered with healthcare and life sciences companies to launch large-scale research programs that look at type 2 diabetes, heart disease, the flu, Alzheimer’s Disease, and most recently COVID-19, to name a few.

With over 77 research publications, we’d like to highlight two notable studies to give you a better idea of the impact our members have when they decide to participate in a study.

DiSCover Program (Digital Signals in Chronic Pain)

About 50 million people in the United States suffer from chronic pain. 

In 2018, Evidation launched the DiSCover Program, a study designed to help us gain a better understanding of what it’s like to live with this condition. More than 10,000 members participated in the program over the course of a year. 

We looked at patterns in activity levels and asked participants to take daily surveys in order to get a better understanding of the day-to-day impact of living with chronic pain. 

Here’s what we learned from these participants:

• Chronic pain had an impact on participants’ physical activity. On average, they were about 25% less active than those without chronic pain.
• Chronic pain affected participants with many different conditions (for example, fibromyalgia, cancer, arthritis, etc.).
• To manage their pain, participants used a wide range of treatment options from over-the-counter pain medications and prescription opioid medications to meditation apps, medical marijuana, and acupuncture treatment.
• Participants with chronic pain reported lower quality of life and had higher rates of depression and anxiety symptoms than those without chronic pain. 

Through their participation, these study participants helped our researchers understand their lived experiences with chronic pain.

COVID Signals Study

At the height of the pandemic in 2020, Evidation and our study partners launched the COVID Signals Study.

Over 800 individuals who were at higher risk of getting COVID-19 (for example, doctors, nurses, and first responders) joined the study. They provided data from wearables, lab tests, and surveys for over 3 months. 

Together, these participants completed: 

• 59,485 daily surveys 
• 7,571 weekly and monthly surveys
• 6,328 weekly COVID-19 test kits
• 841 final surveys

This information is helping us explore if there are ways to predict when someone might be sick, and what their recovery might look like. 

How can I learn more?

These are just a couple examples of how participants like you make research possible. As a result, individuals living with conditions like chronic pain, COVID-19, and others can potentially benefit from this new research. 

Want to know more about any of our Evidation Studies and how to get involved? Check out How to Get Involved in Evidation Studies, or reach out to us at study@evidation.com and one of our friendly team members can help you get started. 

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

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

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