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It's easy to define the term "self-care." Simply put, self-care is caring for yourself. Anything you do to prioritize your mental, emotional, spiritual, and physical health is self-care. When it comes to mental well-being, it helps to think of self-care as a personal pit stop in a daily race.

Maintaining mental well-being can be a challenge, but when you make self-care a habit, you give yourself an advantage and the edge you need to thrive. Let's dive in and learn more about self-care activities for mental health.

Why is self-care important?

To understand the importance of self-care, let's use the automobile as an analogy. When you drive your brand-new car off the lot, it will probably run well with no maintenance for quite a while as long as you keep putting gas in it. However, at some point, you need more than gas to keep your car going. Regular maintenance such as oil changes and tune-ups, and new tires are all needed to keep your car at its best.

Self-care for your mental health is as important as servicing your car. Specifically, self-care is essential for your mental health because it can help you better manage stress and anxiety over the long haul, as well as give you the tools you need to avoid burnout.

One thing to remember is that self-care for mental health isn't just about how it makes you feel better in the moment. Self-care is a preventative practice. Using the automobile example, we don't wait to get an oil change until the car breaks down. Regular oil changes and other maintenance are what keep the car functioning at its best. Investing in your mental health long-term can pay dividends for your entire lifetime.

How to practice self-care

The most effective way to practice self-care is to make it a habit. It's not a good idea to wait to do self-care when you're facing a crisis, whether it's a mental health crisis or a crisis in another area of your life.

We recommend making self-care a part of your routine. You can even go as far as actually scheduling regular self-care. For example, set a time every week to unplug from technology and read books, spend time in nature, or visit with friends and family.

To practice self-care:

1. Recognize the signs when you're in need of self-care.
2. Have a checklist prepared with self-care activities you can do to respond to your needs.

Below, we outline some specific self-care activities for mental health.

Sleep

We all need quality sleep to be healthy and function at our best, both mentally and physically. According to the Centers for Disease Control (CDC), only 33% of Americans get the sleep they need.

If you don't get sufficient sleep, you may find yourself becoming moody and irritable. When we're well-rested, it's easier to stay emotionally and mentally grounded. The National Sleep Foundation says average adults need approximately 7-9 hours of sleep per night.

Also, consider indulging yourself with a nap when you need a quick recharge. Power napping for 20-30 minutes is the perfect way to clear your mind and reset. To take a nap, find a quiet spot with minimal distractions. This may be actually lying down in bed, dozing in a chair in your living room, or even putting your head down on your desk.

Breathing exercises

One way to unwind and reset is with breathing exercises. Conscious breathing brings your attention to your breath as you pay attention to each breath that goes in and out.

Follow these steps to begin conscious breathing:

1. Lie down or sit in a comfortable spot.
2. Close your eyes and start breathing, bringing your attention to your breaths.
3. When you breathe in, hold your breath for five seconds, then exhale.
4. As you inhale and exhale, pay attention to your breath as it moves into and out of your body.
5. Say the word "in" as you breathe in and "out" as you exhale.
6. If it helps, consider adding a mantra to help you stay focused on your breath.

Exercise

Regular exercise has a link to stronger bodies and healthier minds. Exercise helps you reduce stress, improve focus, and lower the risk of age-related mental decline.

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The National Institute of Mental Health reports that walking for 30 minutes every day helps improve your health and boost your mood. Even if you can't walk for 30 minutes at a time, breaking your walking up into several shorter walks adds up and has the same effect. In addition to walking, low-impact exercises like yoga are effective for self-care.

Mindfulness and meditation

Mindfulness is all about being present in the moment or being aware and conscious of whatever is going on with you, your mind, and your body. Equally important, mindfulness brings balance to your life and helps you maintain the progress you make in your mental-health self-care.

One way to achieve mindfulness is by implementing and maintaining a meditation practice. As you meditate, keep the seven pillars of mindfulness in mind:

1. Non-judging: Pay attention to your thoughts as they pop into your mind, but don't judge them. Simply acknowledge them.
2. Patience: Everything will emerge when the time is right. Be as patient with yourself as you are with other people.
3. Beginner's mind: Observe things with an uncluttered and clear mind. Avoid allowing past experiences, expectations, and beliefs to keep you from seeing things as they are in the present moment.
4. Trust: Trust yourself and your feelings. We all make mistakes as we go through life, but looking inward for guidance and trusting your intuition can help.
5. Non-striving: We approach most of our lives with plans and goals. However, mindfulness and meditation are all about focusing on seeing things as they are in the present moment and accepting them. Embrace the moment, and focus on "non-doing."
6. Acceptance: When you accept things as they are without striving to change them, you become more aware of what you're experiencing at any given moment.
7. Letting go: This comes back to non-judging. As you pay attention to your thoughts and inner experiences, you might discover your mind tries to hold onto some thoughts. Try to let them go and allow them to be what they are rather than getting caught up in judging them.

Taking the time to meditate when you're feeling stressed can quickly de-escalate anxiety and bring you back to a healthier mental headspace. However, having a regular meditation practice in place helps you stay on track. Try to meditate at the same time every day so it becomes a part of your daily routine.

Tracking self-care for optimal health

Now that you're up-to-date on some great self-care activities for mental health, you can level up your personal effectiveness and healthy living. In terms of how to improve mental health, tracking can help. Evidation Members can track their mood and self-care activities and earn points. Download our app today to learn more.

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Cardiovascular diseases (CVDs) cause 17 million deaths globally every year, making it the leading cause of death around the world. 

The cardiovascular system—which includes your heart and blood vessels—distributes oxygen through the body and removes waste. Every cell in the body depends on this process to run smoothly. 

Your cardiovascular system plays a key role in your overall health and longevity. In today’s article, we’ll share three tips to improve your cardiovascular health. 

Definition of cardiovascular health

Your cardiovascular health refers to the health of your heart and blood vessels, according to the National Association of Chronic Disease Directors.

Many people experience cardiovascular health issues at some point during their lives. The heart and blood vessels are complicated, and it’s easy for small issues to grow into something larger and more concerning over time. Some people are more genetically prone to heart issues, while others develop heart problems due to environmental and lifestyle factors. Often, it’s a combination of genetics and lifestyle that lead to cardiovascular health problems. 

Lifestyle issues that can contribute to cardiovascular problems include: 

• Smoking
• Chronic stress
• Sedentary lifestyle
• High blood pressure
• High cholesterol
• Diabetes

When people are aware that they’re living with conditions that make them more likely to develop cardiovascular issues, they’re able to take steps toward improving their heart health, often avoiding invasive procedures. It’s important that you work closely with your doctor to manage your health to avoid heart damage.

While all cardiovascular diseases (CVDs) involve the heart and/or blood vessels, there are several different types of CVDs, including: 

• Deep vein thrombosis and pulmonary embolism: Issues involving blood clots that develop in the legs, which later may dislodge and move to the heart and/or the lungs. 
• Congenital heart disease: A birth defect that affects the way the heart functions. People with congenital heart defects may be asymptomatic, or may require surgery to repair structural heart issues. 
• Coronary heart disease: A common type of heart disease that affects the blood vessels that direct blood to the heart. 
• Peripheral arterial disease: A type of heart disease that affects blood vessels that supply blood to the arms and legs. 
• Cerebrovascular disease: A type of heart disease that affects the blood vessels that supply blood to the brain. 
• Rheumatic heart disease: Damage caused to the heart by rheumatic fever/streptococcal bacteria.

Some people who are at risk for cardiovascular issues never develop a problem, while others who are at low risk experience cardiovascular issues. Healthy lifestyle choices, including getting regular exercise, eating a healthy diet, and tracking your health data, can go a long way in helping you ward off a cardiac event. 

Now, let’s take a look at steps that you can take to boost your cardiovascular health. 

How to improve cardiovascular health

If you’ve recently learned that you’re at risk for the development of cardiovascular disease, it’s important to take the steps necessary to boost the health of your heart. While it can be scary to get the news that your health is at risk, understanding and following through with lifestyle changes can go a long way in restoring your heart’s health, boosting your energy, and helping you rest assured that you’re doing all you can to help you live a longer, healthier life.

Diet, exercise, and lowering stress levels can all help your heart stay healthy. You’ll also want to consider staying away from substances that can cause heart damage, including alcohol and tobacco. Here, we’ll take a closer look into how certain lifestyle changes can help your heart stay strong.

Diet: foods for a healthy heart

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‍Why is diet important?

If you’re researching how to improve cardiovascular health, you likely already know the importance of choosing foods for a healthy heart. Cutting out processed and fried foods can be a great choice to help your heart get strong, but eating foods for a healthy heart isn’t just about what you have to give up–it’s also about finding new favorites. Here, we’ll take a look at both what you’ll want to cut down on in your diet to boost the health of your heart, as well as delicious new favorites you’ll want to add as you work to get healthy. 

Certain nutrients, foods, and minerals can affect how well the cardiovascular system functions. While the tips below are a good fit for most people who’re working to improve their cardiovascular health, it’s important that you talk with your doctor before making changes to your diet, especially if you’ve been informed that you’re experiencing cardiovascular disease. Your doctor will be able to work with you and monitor your progress to discover what type of nutrition plan is the best fit for your heart health needs. 

Excess sodium can cause high blood pressure, which can lead to heart disease. One study showed that eating a diet high in sodium may cause water retention—straining the heart as it works harder to move extra fluid through the body. It’s recommended most adults limit their intake to 1,500 mg of sodium a day. 

Consuming too many unhealthy fats (saturated and trans fats) can cause high cholesterol, which increases the chance of coronary artery disease. When cholesterol is too high, plaque can build up in the arteries—putting you at higher risk for heart attack and stroke. 

Try avoiding too many unhealthy fats like fatty meats, dairy, and fried foods. Instead, do your best to eat good fats like olive oil, avocados, nuts, and seeds.

So what foods and nutrients support cardiovascular health?

High-fiber diets have many benefits, like:

• Controlling blood sugar levels
• Reducing your risk of cardiovascular disease (CVD) 
• Maintaining and achieving a healthy weight
• Lowering total blood cholesterol levels by lowering “bad” cholesterol levels.

Whole grains—or grains that haven’t been refined to remove their bran and germ—are a good source of fiber and other nutrients that help regulate blood pressure and boost heart health. Foods like oatmeal, whole-wheat bread, and whole-grain pasta are great options. Or choose whole grains like barley, quinoa, buckwheat, and brown rice instead of refined grains like white rice or things made with white flour.

Vegetables and fruits are both low in calories and rich in fiber—and have other nutrients that may help prevent CVD. Load up on red, yellow, and orange produce like carrots, red peppers, and tomatoes; they contain carotenoids and vitamins that can nourish heart health. Berries are full of heart-healthy phytonutrients—try throwing some in a smoothie or your morning oatmeal. 

Exercise for heart health

Your heart is a muscle just like your biceps and calves—exercise can strengthen it. If it’s been awhile since you last hit the gym, got out for a walk, or sit down to do some stretching at the end of the day, don’t worry–there’s no need to train for a marathon to boost the health of your heart (unless that’s your thing). Simply getting active a few times a week can work wonders to help get your heart health back on track, one workout at a time. No matter what your limitations, there are movement strategies you can use to begin the process of strengthening your body–and your heart.

The benefits of exercise include:

• Lower blood pressure. Exercising can help lower blood pressure and slow your resting heart rate.
• Reduced inflammation. As bodily systems are activated through exercise, the body adapts and reduces chronic inflammation. 
• Healthy weight. Being overweight can put stress on the heart and cause buildup in arteries, increasing the risk for heart disease and stroke. Exercise, when paired with a healthy diet, can help to maintain a healthy weight.
• Strengthened muscles and bodily systems. A combination of aerobic exercise and strength training is recommended to improve your muscles' ability to draw oxygen from the blood. This reduces the need for your heart to work harder to pump more blood to muscles.
• Reduced stress hormones. Exercise reduces stress hormones, which put a burden on the heart. Many studies also suggest that people who exercise consistently are less likely to suffer from a sudden heart attack. 

If you’re looking to exercise more, a combination of aerobic exercise and resistance training has been shown to be best for heart health.

‍Aerobic exercise, also fittingly called “cardio,” relies on breathing to fuel the activation of large muscle groups for a sustained period of time. Aerobic literally means “with oxygen.” It improves circulation to lower blood pressure and heart rate. It can also help your heart pump stronger. Ideally, for healthy individuals, a routine of 30 minutes a day, 5 days a week is best. But beginners should take their time and work their way up. If you are managing health conditions or haven’t exercised in a while, be sure to talk to your healthcare provider about what exercise program is right for you. Aerobic exercises include:

• Cycling / arm cycling
• Running
• Jump rope
• Swimming
• Brisk walking

‍Resistance training, also known as strength training, has a more direct effect on body composition. Resistance training grows and strengthens muscle mass while reducing body fat. One study found that one hour per week of resistance training also reduced a specific type of fat around the heart, potentially reducing risk factors for cardiovascular disease. Some examples of resistance training include: 

• Weight machines
• Resistance bands
• Free weight workouts (dumbbells and barbells)
• Body weight exercises (pushups, chin-ups, squats)

Exercise is a powerful practice to support cardiovascular health—especially in combination with a healthy diet. If possible, make a plan to get moving this week.

If you struggle to stay on track when it comes to exercise, you aren’t alone. Teaming up with a friend or family member who’s also working to improve their habits can be a great way to stay the course when motivation wanes. Setting a regular time to walk or do other exercise that allows you to still have a conversation with a friend or a group can help you stay on track, even on days when you’d rather hit the couch than lace up your sneakers.

Healthy habits for heart

Habits can also play a big role in the health of your heart. 

Sticking to habit changes can be tough, and it’s important that you set achievable goals to help you stay motivated as you work to make small changes that will impact your life in a big way. 

‍Higher stress levels may cause higher blood pressure—amplifying your risk of heart attack and stroke. 

To reduce stress, find time for hobbies that help you relax. Practices like meditation can also help reduce stress. Or try reaching out to a loved one to talk and catch up.

Don’t skip out on regular checkups. Finding potential health issues early can help you get the right treatment quickly and avoid any unnecessary complications. 

‍What are habits to avoid?

‍Alcohol and smoking can lead to poor heart health. 

According to the CDC, smoking causes around 1 in 4 deaths from CVD. Chemicals found in tobacco smoke cause cells that line blood vessels to become swollen and inflamed. This narrows the blood vessels—leading to cardiovascular conditions.

Excessive drinking can lead to heart failure, high blood pressure, or stroke. It can also contribute to cardiomyopathy—a disorder that affects the heart muscle. Alcohol is high in calories too. Excessive drinking can lead to weight gain and becoming overweight, a risk factor for cardiovascular disease.

Maintaining and improving cardiovascular health starts with your lifestyle. If you can eat better, exercise regularly, and avoid bad habits you may begin to build a more robust cardiovascular system. Adopting a new lifestyle can be challenging, but making small changes on a daily basis can help you establish healthy habits to improve your overall health and well-being. By taking things one day at a time, you can gradually build a foundation of healthy behaviors that will benefit you in the long run.

If you learned anything new, share this with a friend or family member who could benefit from learning about these tips for better cardiovascular health.

Evidation: Helping you take control of your health

At Evidation, we’re here to work with you to help you make the most of your health data. When you keep track of your health data trends, you’re able to spot what’s working well–and what needs improvement. This means you’re able to get in front of problems before they start. If you’re ready to take strides forward in your health, we’re excited to get to know you. Download the Evidation app today.

Most of us have heard of an "adrenaline rush." Maybe you've experienced this feeling if you've ever gone skydiving or participated in similar activities. Adrenaline is also useful when you're in danger because it prepares your body to do what you need to do to keep yourself safe.

However, your body can also release adrenaline when you're not in danger. When this happens, it can result in anxiety. What's the relationship between adrenaline and anxiety? Let's dive in and learn more.

What is adrenaline?

Also known as epinephrine, adrenaline is a hormone the adrenal glands release when you feel stress or find yourself in a dangerous situation. You'll often see adrenaline referred to as the "fight-or-flight" hormone for this reason. The adrenal glands are located above the kidneys.

When you perceive a threat, the adrenal glands go to work, flooding your body with adrenaline, which can help you rapidly react to a threat. Blood flow to the muscles and brain increase, and we feel the famous "adrenaline rush."

In addition to adrenaline, the adrenal glands also produce other hormones, including:

• Aldosterone
• Noradrenaline
• Cortisol (the stress hormone)

There are two parts to the adrenal glands: the adrenal cortex (outer glands) and the adrenal medulla (inner glands). The adrenal medulla produces adrenaline.

Adrenaline's role in stress and danger

Once adrenaline hits the bloodstream, all of these things happen:

• Muscles get a boost of energy.
• Breathing becomes faster.
• Heart rate increases.
• Blood is directed to your major muscle groups.
• Because the muscle cells are contracting, you begin to sweat.
• Insulin production is stopped.

When your body senses danger or stress, the brain's amygdala sends a danger signal to the hypothalamus. The hypothalamus then uses the sympathetic nervous system (SNS) to subsequently signal to the rest of the body that danger is lurking.

What is adrenaline anxiety?

Anxiety is a feeling of intense fear, stress, or panic. While it's normal to experience some anxiety during times of stress, many people live with an anxiety disorder, and they experience these feelings more frequently.

Anxiety disorders have an effect on a person's daily life, including, relationships, work, and eventually, physical health.

Adrenaline anxiety occurs when the body experiences stress or anxiety. While adrenaline helps when you need to react quickly without thinking, rushes of adrenaline also come about when we feel danger but aren't truly at risk.

When adrenaline is the result of anxious thoughts or stress, you can be left with feelings of anxiousness and irritability.

Symptoms of adrenaline anxiety

Knowing what adrenaline anxiety looks and feels like can help you cope better.

Adrenaline anxiety symptoms include:

• Rapid heartbeat (tachycardia)
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling or shaking

How to reduce adrenaline anxiety

Our bodies aren't made to always be in fight-or-flight mode. When there's no real danger, excess adrenaline creates havoc in your bodily symptoms.

Knowing how to cope with adrenaline anxiety can help you return your body to its normal state. Below, we list several things you can do to help manage adrenaline anxiety.

Identify the underlying cause

When you're feeling excessive anxiety or symptoms of adrenaline anxiety, consider noting on a piece of paper all of the things occupying your mind at that moment. This can help you see what triggers your adrenaline anxiety.

By knowing what causes your adrenaline anxiety, it may be possible to make proactive changes in your life or habits.

Spend more time outdoors

Spending time in the great outdoors is known to help improve mental health and reduce anxiety. Moreover, outside time also lowers cortisol levels and reduces blood pressure.

Start a meditation practice

Countless studies have shown the benefits of meditation. When you meditate, it can help you relax, focus, and even go to sleep. There are a few different types of meditation:

• Guided meditation
• Mindfulness meditation
• Mantra meditation

Do breathwork

Maybe mediation doesn't appeal to you. If so, consider trying breathwork. One of the effects of adrenaline anxiety is short, quick, and shallow breaths that do nothing to help with your anxiety.

When you take repeated deep diaphragmatic breaths, you can reduce adrenaline anxiety and lower cortisol levels. Here's how to do breathwork:

1. Sit in a comfortable spot.
2. Start taking deep breaths into the diaphragm.
3. Continue this process for a few minutes until you start to feel relaxed.
4. Focus on the air coming into and out of your body.

For a more powerful breathing technique, try the 4-7-8 method.

1. Find a comfortable place to sit.
2. Breathe in for four deep, slow counts.
3. Hold your breath for seven seconds.
4. Breathe out for eight counts slowly.
5. Repeat steps 1-4 a few times.

Reduce your caffeine intake

Coffee has health benefits, but the caffeine in this beloved beverage can aggravate the symptoms of adrenaline anxiety. You can enjoy your favorite caffeinated beverages in moderation, or switch to coffee with half the caffeine or decaffeinated coffee. And if you’re drinking energy drinks or other beverages with large amounts of caffeine, try to cut back or eliminate these beverages. 

Exercise

A good workout enhances stress resistance and attention, along with improving your mood. One reason for this is that when you exercise, your body releases natural endorphins.

Endorphins are your body's feel-good hormones, and the more your body produces, the better your workout will make you feel.

Try yoga

If you're not up for going to the gym, you can head to a yoga class instead. For many people, yoga is an excellent tool for anxiety. In addition to in-person yoga classes, you can also do free yoga classes online.

Practice muscle relaxation techniques

On YouTube, you can find videos demonstrating how to do muscle relaxation techniques. Taking a warm shower or bath also helps relax your muscles.

Talk to someone

Have you ever noticed when you talk about something that's troubling you or scaring you, it seems less scary? Sharing your worries with a trusted friend or therapist allows you to speak your feelings aloud to relieve stress.

Tracking your health with Evidation

Evidation Members can track healthy habits like meditation and sleep and join programs designed to support them on their health journey. To participate download our app.

When you're diagnosed with diabetes, you may experience a roller coaster of emotions. Food is an important part of our lives, and making drastic changes in our diet can feel like a daunting task.

People who are newly diagnosed with diabetes may feel overwhelmed and wonder how to get started on a new way of eating. If you're wondering how to get started, we've got you covered. Let's dive in and learn more about diabetic diets for beginners.

Diabetic diet for beginners

The first step to getting started with a diabetic meal plan is making some relatively painless changes. For example, you might swap out sugar-sweetened beverages for water. If you don't like plain water, add some flavoring to it with fruits like berries or citrus fruit. Another good place to start is by cooking at home instead of eating out.

Besides dietary changes, these lifestyle components will also help you become healthier when you're living with diabetes.

• Regular routine for meals: Get into the habit of having regular meals at the same time every day. Also, enjoy some high-fiber snacks to keep your blood sugar stable.
• Weight loss: People who are overweight can better control their blood sugar if they lose 5-10% of their body weight.
• Exercise: A combination of walking, biking, jogging, and strength training helps lower your blood sugar. Low-impact exercises like yoga are also beneficial.
• Alcohol: The American Diabetes Association (ADA) recommends that women living with diabetes should have no more than one drink every day, and men should have no more than two drinks every day.

Diabetes diet plan

As you make small changes, begin adding more non-starchy vegetables, fruits, whole grains, and lean protein to your diet.

• Protein: Eating proteins such as lean meat, eggs, chicken, fish and seafood, nuts, Greek yogurt, beans, and vegetarian proteins will help improve your blood sugar. By slowing the digestion of carbohydrates, protein keeps your blood sugar levels more stable. This means you'll feel fuller for longer.
• Fiber: Fiber isn't digested. Rather, it's broken down slowly like protein, and including plenty of beneficial fiber in your diet will help prevent sugar spikes. Choose high-fiber foods such as quinoa, oatmeal, whole-wheat bread, and whole-wheat pasta. You can also get a lot of fiber from beans, vegetables, fruits, and lentils.

These are some examples of non-starchy vegetables:

• Asparagus
• Artichokes
• Beets (they do have starch, but it's minimal)
• Brussels sprouts
• Bean sprouts
• Celery
• Carrots
• Cabbage
• Cucumbers
• Eggplant
• Dark leafy greens
• Mushrooms
• Green beans
• Okra
• Sugar snap peas
• Water chestnuts
• Cauliflower
• Peppers
• Onions
• Salad greens
• Tomatoes
• Squash and zucchini
• Turnips

Fruits with seeds and skin are the best ones for diabetic diets. These include apples, berries, dates, plums, peaches, and pears.

Pre-diabetic diet

If your medical care provider tells you that you're pre-diabetic, losing weight may help improve your blood sugar levels, according to a study published in 2022 by the International Journal of Behavioral Nutrition and Physical Activity.

Pre-diabetes is a serious health condition. However, the Centers for Disease Control and Prevention (CDC) reports that you can reverse pre-diabetes with dietary changes and weight loss.

A simple weight loss plan starts you out on about 1,500 calories per day, a level where the majority of people lose weight. Depending on your satiety levels, caloric needs, and blood sugar readings, you may benefit from a 1,200 or 2,000-calorie diet.

Discuss which option is best for you with your healthcare provider.

Type 1 diabetes meal plan

In the past, type 1 diabetes used to be called juvenile diabetes. Researchers and medical professionals have since come to understand that type 1 diabetes is an autoimmune disease that causes the body to attack pancreatic cells that produce insulin. Insulin is the hormone the body uses to metabolize sugar (glucose) into energy. Essentially, insulin allows your body's cells to admit glucose, which is then turned into energy.

People living with type 1 diabetes don't produce enough—and in some cases, any—insulin. If you're living with this type of diabetes, you require regular blood sugar monitoring and daily insulin therapy.

The ADA places emphasis on three primary takeaways when it comes to healthy eating for people living with diabetes:

• Limited refined grains and added sugar
• Non-starchy vegetables
• Minimally processed foods (eat whole foods instead)

A healthy nine-inch plate for type 1 diabetes looks like this:

• ¼ of the plate filled with carbohydrates
• ¼ of the plate filled with protein
• ½ of the plate filled with non-starchy vegetables
• Healthy fats in moderation (olive oil, nuts, and avocado are examples)

Diabetes type 2 diet plan

Type 2 diabetes is also known as insulin resistance, a condition that affects about 40% of young adults and 33% of adults who are 65 and older. With type 2 diabetes, your body can't use insulin effectively, and glucose accumulates in your blood at levels higher than normal.

A diet plan for type 2 diabetes looks similar to that of type 1 diabetes, with some modifications. If you aren't taking medication for your diabetes, have no more than 60 grams of carbohydrates per meal. People living with type 2 diabetes can also enjoy healthy starchy vegetables in moderation. These include corn and sweet potatoes.

People living with type 2 diabetes can also eat sugar as long as it's no more than 10% of their daily calories.

The ADA has a "superstar foods" list that includes all of these:‍

• Beans: Black beans, kidney beans, pinto beans, and navy beans all provide minerals like potassium and magnesium. Additionally, beans are high in fiber.
• Dark green leafy veggies: Include collard greens, spinach, and kale for vitamins C, A, K, and E. Leafy greens are also packed with calcium, iron, and potassium.
• Citrus fruit: Lemons, oranges, limes, and grapefruit can help you meet your daily requirements for folate, vitamin C, and potassium.
• Berries: Strawberries, blueberries, and other types of berries provide antioxidants, fiber, and vitamins. When you satisfy your sweet tooth with berries, you also get the added benefit of vitamin K, vitamin C, fiber, potassium, and manganese.
• Tomatoes: Enjoy tomatoes however you like, whether raw, pureed, or in a sauce to add vital nutrients such as vitamin E, vitamin C, and potassium.
• Fish with omega-3 fatty acids: Fish high in essential fatty acids include salmon, mackerel, sardines, herring, albacore tuna, and trout. Enjoy your fish grilled, baked, or broiled instead of fried to avoid adding more fat and carbohydrates.
• Nuts: Healthy fat found in nuts can help you manage your hunger. Also, some seeds and nuts—flax seeds and walnuts are examples—are also excellent omega-3 fatty acids sources.
• Whole grains: Look for products with the word "whole" in them. For example, whole oats, quinoa, farro, and whole-grain barley are all good options.

Healthy diabetic eating plans for healthier living

Evidation Members can track healthy habits such as nutritious eating and physical activity. To participate in research, sign up today and download our app.

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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.

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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.