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Did you know that approximately 40% of your behaviors are not conscious choices but habits? There are hundreds of actions you take on a daily basis that you don’t think twice about. Habits are part of everyday life, but they can be a highly positive or highly negative thing. Often, making big lifestyle health and wellness changes or becoming more productive in your professional and personal life requires changing your habits. If you’re wondering about how to create new habits, this guide will walk you through the process.

Habits are essential for personal development

As you’re looking into your own personal development and healthy lifestyle changes, the development of healthy habits is at the heart of it all. Whether you're hoping to add more exercise, excel at work, increase your physical activity, or even get more organization into your schedule, developing habits will help you get there more naturally.

Why are habits so essential to grow as a person? Because they're the building blocks of daily life. If you have goals you want to achieve, you need to develop habits to get you there. Also, everyone has them. You may not think you have many habits, but in reality, you do. They just may not be pushing you toward your goals. Understanding your habits, and then developing the ones you need for success, is a key to personal growth and development.

Understanding types of habits

Every action you take throughout the day is a result of some of your habits, but not all habits are the same. There are three main categories of habit: good, bad, and neutral.

Bad habits are those habits that keep you from attaining your goals. If your goal is to get more healthy sleep at night, but you're in the habit of doom scrolling on your phone after you hit the bed, then you have a bad habit that’s preventing you from reaching your goal.

Good habits are those habits that help you reach your goals. If you're hoping to boost your mood and improve your mental health, and you have a healthy meditation habit each morning, then you’re doing an action that will help you meet your goal.

Neutral habits are the everyday things that you do that don’t really hurt or help you. They just exist. For instance, every day you eat breakfast in the same seat at the table, and you may make your coffee in the same order. If you changed up your routine, it wouldn’t keep you from getting to work on time or meeting your goals for the week, but the habit exists, nonetheless.

When it comes to taking charge of your habits, the key is to focus on changing the bad habits and building new good habits. Most of the time, neutral habits can be left alone as they don’t help or harm you.

What science says about habit formation

If you're wondering how to build a habit, a look at science could be helpful. According to Harvard Business Review, neuroscience teaches us there aren’t any shortcuts to building a habit. Small, incremental steps combined with repetition will eventually lead to new habit development.

Habits start with routines

Building a habit starts with building routines in your life. Routines are intentional, whereas habits are involuntary. When you regularly perform a behavior or set of behaviors, it becomes a routine. After enough repetitions, the routine can become a habit.

There’s no set timetable

You may have heard that it takes 21 days to build a new habit. According to a study in the Proceedings of the National Academy of Sciences, the answer is more complex. So, how long does it take to build a habit? The answer depends on how challenging the habit is, how different it is from your current habit set, and personal factors that affect each individual differently. If you’re wanting to learn how to create new habits that support your goals, just keep repeating the positive habits until they become second nature, but don’t put yourself on a timetable.

Understanding the habit loop

As you’re working to build better habits, a tool that can help is the habit loop. Coined by journalist Charles Duhigg, the habit loop is a framework to better understand the development of habits. It includes three main steps:

• Cue: This factor triggers habitual behavior.
• Routine: This is the behavior itself
• Reward: This is what the behavior does or the benefit you get

When the cue is strong enough and the reward sweet enough, you'll quickly develop a habit.

So, how can you use the habit loop to build your own habits? Consider a healthy habit like exercising. If you want to build more exercise into your life, create a cue. It could be as simple as a reminder on your phone or as structured as wearing your workout clothes as pajamas, so you can jump out of bed and hit the pavement.

Next, practice the behavior. Make yourself exercise several days in a row after facing the cue.

Finally, build in a reward. The reward should happen soon after the exercise, not at the end of the month. For example, you might reward yourself with something luxurious in the shower, such as new shampoo or body wash, that you only use on days you exercise.

Identifying what motivates you

For a habit loop to work and a new habit to develop, you must understand your own motivations. What reward will motivate you to perform the behavior? It’s going to be unique, and it may not work for everyone.

As you work to identify your motivation, also look at your goals. What are you trying to accomplish? Sometimes, a clearly defined goal can be exactly what you need to motivate yourself. Consider making large goals as well as small goals so you retain the healthy motivation that will push you toward a new habit.

How to grow and then maintain healthy habits

So now that you understand more about the science of habits, how can you start building them? Consider these practical tips.

1. Write down specific goals

Make specific, measurable goals, and write them down. This will help motivate you as you move forward in your habit building.

2. Find or avoid cues

If you’re hoping to build a healthy habit, find a cue you can attach to it. If you’re hoping to break a negative habit, learn to avoid cues that trigger the behavior.

3. Start small

Small changes are easier to make than big ones. Start small, and build new habits slowly. For example, if your goal is to be able to run a marathon, start with learning to run a mile, then a 5K. Eventually, you’ll be able to run longer distances, and running may become part of your daily routine.

4. Get accountability

Ask a friend or mentor to hold you accountable for your new habit. When someone’s going to check up on you, you’ll be more likely to stick to your new behaviors.

Build healthy habits with help from Evidation

There are many areas of life where you can develop great habits, but your overall health and well-being are some of those areas. Evidation gives you tools you can use to build healthy habits, cues to trigger those habits, and rewards to keep you motivated. Get started building your habits. Download the app today.

Endometriosis is a condition in which uterine tissue grows outside the uterus. This can cause severe pain and make it harder to get pregnant. 

Affecting roughly 10% of people who menstruate, endometriosis has significant personal, social, public health, and economic implications.

According to the World Health Organization (WHO), endometriosis

“can decrease quality of life due to severe pain, fatigue, depression, anxiety and infertility. Some individuals with endometriosis experience debilitating pain that prevents them from going to work or school. Painful sex due to endometriosis can lead to interruption or avoidance of intercourse and affect the sexual health of affected individuals and their partners. Addressing endometriosis will empower those affected by it by supporting their human right to the highest standard of sexual and reproductive health, quality of life and overall well-being.”

Endometriosis and mental health

There is a well-established connection between physical and mental health. In fact, the two are inseparable in our daily lives. 

The way we feel mentally negatively impacts the way our body experiences conditions (for example, irritable bowel syndrome and headaches), as well as increases the risk of developing physical conditions (such as heart diseases, diabetes, and more). At the same time, physical conditions such as cancer, asthma, and diabetes can worsen our mood.

It’s no surprise then that there’s a relationship between mental wellness and endometriosis. 

Research shows that endometriosis is associated with conditions like depression and anxiety, as well as a reduced quality of life. On the other hand, there is evidence that depression and anxiety can “...amplify the severity of pain” associated with endometriosis.

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In fact, for some, the relationship can often look like a vicious cycle. When pain occurs or gets worse, emotional distress can follow. That emotional distress can then heighten the perception of pain.

Tips to help

Improving your mental wellness and endometriosis can be complicated, and what works for some may not work for others. Treating any condition can be influenced by a number of factors – for example, access to care, social support, stigma, cultural factors, and more. 

Below, we’ve created a list of general tips for you to consider, which may be useful in managing endometriosis: 

• Take care of your whole self! This means focusing on both the mind and the body!
• Talk to your healthcare provider about the relationship between your mental wellbeing and your endometriosis symptoms. They can recommend both endometriosis—and mental health—specific treatments that are best for you.
• Read more about the relationship between endometriosis and mental health, because as they say, knowledge is power! Here are some cool resources we liked! 
• Endometriosis and Mental Health: What You Need to Know
• Endometriosis and Mental Health
• Endometriosis, Psychiatric Disorders May Raise the Risk of One Another‍

Join the Evidation community and help advance endometriosis research

If you're passionate about raising awareness and supporting individuals affected by endometriosis, consider joining the Evidation community today. By becoming a part of our community, you'll have the opportunity to contribute to cutting-edge research initiatives, and gain access to valuable resources and information. 

Your involvement can help us better understand endometriosis and its relationship with mental health, ultimately paving the way for improved treatments and quality of life for those affected. Join us in our mission to drive research and make a lasting impact on the understanding of endometriosis. Your participation matters.

Download the app today.

If you’re waking up tired and groggy every day, and that feeling doesn’t fade as you go about your morning, it may be time to look more closely at your sleep. As many as 40% of adults indicate that they feel enough fatigue to impact their daily work regularly, so this is a common problem. Waking up tired and having no energy can impact your work performance, mood, and overall functionality, but there are solutions that can help.

Sleep quality vs. sleep quantity: A key difference

If you’re thinking, “I get enough sleep each night. Why am I still waking up exhausted and weak?” the answer may not be in the amount of sleep you get, but rather in the quality of that sleep. Sleep quality is just as important as the amount of time you’re in bed, and if you’re not getting high-quality sleep, you’ll be tired. Quality sleep means your body moves through all of the four stages of the sleep cycle multiple times a night. If you’re waking up before you get into deep or REM sleep, you’re going to wake up tired. Many of the issues that can impact sleep impact the quality of your sleep, not necessarily the quantity.

1. Sleep disorders

One of the reasons people wake up tired is because of sleep disorders. These impact the quality and quantity of sleep. Some common sleep disorders include:

• Sleep apnea: Sleep apnea occurs when the soft tissue in your throat closes your airway, stopping your breathing for a short time. This causes your body to come out of the deep sleep stage too early as you partially wake up multiple times during the night.
• Restless leg syndrome: This condition causes an uncontrollable urge to move your legs while you’re sleeping. If your legs twitch and move multiple times at night, you will not sleep deeply.
• Insomnia: If you have insomnia, you might not get enough sleep even if you’re physically in bed for a good portion of the night.
• Hypersomnia: Though technically not a sleep disorder, hypersomnia is a condition that causes feelings of excessive tiredness, often without a clear cause.

If you think you may have a sleep disorder, using your favorite fitness tracker and the Evidation app can help you track your sleep quality. While this won’t diagnose your disorder, it can give you information to share with your doctor about your sleep quality to start the process of an accurate diagnosis.

2. Mental health concerns

Depression, anxiety, and stress can all disrupt your sleep. According to the National Institutes of Health, 40% of adults with depression suffer from sleep disruptions, including insomnia or hypersomnia. Anxiety and worry may also prevent you from sleeping well, leaving you tossing and turning due to your mental load so you wake up feeling as if you didn’t sleep much at all. Consider trying one of these ways to manage stress and anxiety, and you may notice improvement in your sleep.

3. Caffeine intake

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Caffeine works as a stimulant on the central nervous system. If you eat food like chocolate that has caffeine or drink caffeinated sodas, coffees, or teas close to bedtime, your brain may be too awake to settle in for quality sleep. This is a catch-22 because caffeine is the natural thing to turn to when you’re struggling to sleep. If you can quit cold turkey, consider doing so, but if you can’t, try to avoid caffeine in the afternoon and evening.

4. Sedentary lifestyle

If you’re feeling tired, the thought of exercising may seem out of reach, but getting more exercise during the day can help improve your sleep quality. Also, a sedentary lifestyle can make you feel more tired throughout the day. Why? This may be because your body gets used to expending low levels of energy, so when you do basic daily life activities, they make you feel more tired.

How much exercise is ideal? This is highly personal based on your own health needs, but the average adult needs 150 minutes of physical activity a week, according to the World Health Organization.

5. Dehydration

Your body needs water for all of its daily functions. In fact, over 50% of the human body is made up of water. If you’re dehydrated, your body may struggle to function well, and this can lead to fatigue, according to CNN Health. The Institute of Medicine of the National Academies recommends 91 ounces of water a day for women and 125 ounces of water a day for men. Some of that water can come from foods like fruits and vegetables, but around 80% of your daily water should come from drinking water. Consider spacing out your water consumption to avoid nighttime trips to the bathroom, which can disrupt your sleep.

6. Alcohol

Alcohol can disrupt the REM stage of sleep. This means when you consume alcohol before bed, you may not get the deep, restorative sleep cycles you need to feel rested. Prevention Magazine recommends avoiding alcohol for four hours before you go to bed.

7. Exposure to blue light

Blue light, the type of light that comes from computer and phone screens, impacts the sleep-wake cycle. Blue wavelength light may suppress the body’s natural melatonin production and create neurological arousal. Thus, screen use prior to bedtime may hurt your ability to fall and stay asleep. If you can’t shut off the screens in the hours before you go to bed, some studies have found that the use of blue light-blocking glasses can help.

8. Poor sleeping environment

Set the stage for good quality sleep by controlling your sleeping environment. Some changes that may help you sleep better and longer include:

• Keeping the temperature comfortable
• Using a fan or noise machine to create white noise
• Having a comfortable, supportive bed and pillow
• Keeping your phone out of the bedroom
• Limiting light in the bedroom
• Using the bedroom for sleep only, not work

9. Improper sleep routine

The sleep environment is important to good sleep, but so is your bedtime routine. Getting yourself in the right relaxed frame of mind to sleep well is an important part of a good night’s sleep. First, use natural light during the day to keep your body’s natural sleep/wake cycle, known as circadian rhythm, functional. Then, practice relaxing, non-screen-related activities prior to going to sleep. Do something relaxing at the end of a busy day to decompress. Reading a book, writing in a journal, or meditation can all work well.

10. Poor nutrition

Nutrition can also play a role in how well you sleep. Some foods, such as spicy or high-fat foods, may cause digestive problems, including heartburn, that keep you up at night. In contrast, other foods can aid in relaxation. The Sleep Foundation recommends nuts, rice, cherries, kiwi, fatty fish, and dairy, if you aren’t sensitive to it.

If you want better sleep so you aren't tired when waking up, focusing on other aspects of health and wellness could help. Tracking your food, water, and exercise may give you key insights into your health. Evidation will reward you for making these changes.

Get started keeping track of your health – download the app today!

Sleep is at the top of the list of all the human functions necessary for survival. Sleep's benefits impact every part of our lives; physical health, mental wellness, and emotional stability are deeply ingrained in our sleep patterns.

However, nearly 1 in 3 Americans report not getting the recommended sleep per night — 7 or more hours.

From an increase in digital consumption to mental health disorders, stress, and demanding jobs, there are so many reasons that adults struggle to get adequate sleep quality on a consistent basis.

In this guide, we’ll break down all things sleep. What happens to your body when you sleep, common reasons for not sleeping, consequences of not getting enough sleep, and how you can improve your sleep patterns.

We hope that this guide can serve to answer the question, “Why can’t I sleep?” and support you in taking the necessary steps to improve this essential part of our daily lives.

What happens to your body when you sleep

We know sleep is necessary for survival and supports the body and the mind with daily functions. However, do you know what’s happening inside your body when you’re asleep?

We spend nearly one-third of our lives sleeping, and it’s great to understand what’s going on while you’re catching Z’s. Here are the most critical activities occurring in the body and the brain while asleep.

Maintenance

Scientists and researchers have spent years learning what the brain does while asleep. We know that during sleep, the brain can flush its toxins, and new research shows that memory consolidation also occurs in the brain during sleep as well. From new memories to information processing, the brain is highly active while you’re asleep.

Recovery & Repair

During sleep, the body’s proteins and white blood cells are hard at work to fight off infections and potential diseases. Healing hormones are released during sleep that repair the cells in the body, while an increase in blood flow helps muscles heal and promote cell regeneration.

Energy Conservation

As you go about your day, the energy stored in your body becomes depleted. So, when you go to bed, the cells in your body are hard at work to replace the resources you’ve used to ensure you wake up re-energized, well-rested, and ready to take on the day.

The Sleep Cycles

There are two primary cycles of sleep that the human body experiences while asleep.

The first is rapid eye movement (REM) sleep, and the second is non-rapid eye movement, which is broken down into phases N1, N2, and N3. REM sleep and N3 are considered restorative sleep essential to repairing biological functions.

Each cycle and phase has its own uses and benefits for the body. As you sleep, your body goes through these cycles between 4 and 6 times per night, around 90 minutes per cycle.

REM Sleep

During REM sleep, the brain is the most active during sleep. REM sleep is typically when you dream because the brain has similar activity during this cycle to when you are awake.

Sleep experts believe REM sleep is vital for mood balance, cognitive learning, and storing memories. If you’re having sleep trouble, your REM sleep can also be affected. In the process, you may notice shifts in mood, your ability to learn, and memory issues.

Non-REM Sleep (N1-N3)

During stage 1 of non-REM sleep, bodily functions slow, blood pressure and heart rate decrease, and brain waves slow. Stage 1 is considered when you slowly “nod off” to sleep and typically lasts around one minute.

In Stage 2, body temperature lowers, and two things happen in the brain. These activities are associated with memory consolidation and “neural maintenance,” where the brain can repair itself.

Stage 3 is arguably the most crucial of a night’s sleep — the deep sleep phase. Deep sleep is associated with many critical bodily functions, from releasing hormones to repairing tissue, muscle, and bone. Stage 3 is also responsible for allowing the immune system to regulate.

You may be asleep, but many critical things are happening inside your body and brain!

The Standard Sleep Cycle Length by Age

The older you get, the less sleep you need. But is it really that simple?

Babies and toddlers need the most sleep out of any phase or age. Infants up to one year should be sleeping between 12 and 16 hours per day, while adults require 7 hours at a minimum.

Did you know our sleep cycle durations change as we age?

Newborn sleep cycles are usually around 40 minutes long, while infants are about 50 minutes. Toddlers and young children’s sleep cycles last approximately 60 minutes, while children from 5 to grown adults have sleep cycles ranging from 90 to 120 minutes.

Additionally, babies and children under 5 require nearly twice as much REM sleep as adults. Researchers believe this relates to the brain working hard during REM sleep to consolidate memories and process new experiences.

By the teenage years, sleep cycles and durations are set in stone for the rest of our adult lives. You may experience lighter sleep or more difficulty falling asleep as you age, but in general, all adults need 7 or more hours of sleep per night.

Why Can’t I Sleep? Common Reasons for Not Sleeping

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Not only is a lack of sleep frustrating, but it can also be a slippery slope. That’s why it’s important to determine what factors in your life are causing your sleep disruptions. Once you’ve figured out what it is, you can take the appropriate steps to make lifestyle changes and discuss your options with a doctor.

Existing Health Conditions

A few medical conditions can unexpectedly disrupt your natural healthy sleep patterns without your knowledge. That’s why it’s vital to know how certain conditions may change or interfere with your sleep habits. These health conditions include the following:

Pregnancy

Pregnant people often face issues with sleep they didn’t have before becoming pregnant. Insomnia and restless leg syndrome are the most common. Pregnant people also have an increased urge to urinate and nighttime heartburn, which can impact their quality of sleep, particularly in the first and third trimesters.

Depression

75 percent of people with depression report having trouble falling and staying asleep. This cycle is particularly challenging because it’s difficult to say which comes first - the depression or the sleep issues.

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Insomnia

Insomnia can create difficulties regulating emotions, leading to depression, while depression can impact the duration and quality of sleep, making it difficult to feel better. Those with depression often face excessive daytime sleepiness and may nap to combat their tiredness, which can lead to more issues falling asleep at bedtime.  

Schizophrenia

Nearly 80 percent of individuals diagnosed with schizophrenia face sleep disturbances on a regular basis. Fortunately, insomnia associated with schizophrenia has been treated quite successfully with cognitive behavioral therapy methods for over 15 years.

Scientists and researchers have determined that overactive dopamine receptors in the brain are likely to blame for insomnia and a lack of restful sleep.

Intellectual/ Developmental Disabilities

Individuals with IDDs, including autism spectrum disorders and ADHD, often have trouble falling and staying asleep. This is likely because people living with autism or ADHD have some difficulties relaxing, preventing their bodies from falling asleep quickly.

Stress

It’s no secret that stress can keep us all up at night. When you have things on your mind, shutting them off when it’s time for bed can be difficult. And you aren’t alone in that feeling — 43 percent of adults report that their stress levels regularly impact their sleep quality.

From financial woes, issues at work, or situations with family and friends, there are so many ways that stress impacts our quality of sleep.

Lifestyle Factors

So many lifestyle factors explain why you may not get the sleep you need to function properly. These include:

• Drinking too much caffeine
• Alcohol consumption
• Smoking cigarettes
• Eating a big meal before bed
• Not getting enough exercise
• Irregular sleep schedules
• Not having a relaxing sleep environment
• Medications
• Physical pain
• Age

Changing lifestyle habits, like consuming large amounts of caffeine or alcohol, and eating before bed, may quickly impact sleep. Others take time to feel the effects, like improving your physical exercise routine and creating consistent sleep schedules.

It’s important to build on consistency and keep going even if you don’t immediately see the desired results. You’re creating lasting healthy sleep patterns that will benefit you throughout your life.

Some of these factors, like physical pain, medications, and age, aren't entirely in your control.  Consulting with a doctor can help you find the lifestyle factors you can control and the ones that can significantly improve your sleep quality. 

Other Mental Health Disorders

If you’re living with a mental health condition like PTSD or anxiety, you may experience poor-quality sleep or chronic sleep issues. People with mental illness may struggle with getting quality sleep, which can, in turn, impact their mental health.

Sleep Disorders

If you’ve been diagnosed with a sleep disorder, you may struggle to get good sleep regularly. Common sleep disorders include sleep apnea, insomnia, narcolepsy, restless leg syndrome, and REM sleep behavior disorder. If you think you may have one of these disorders, consult your physician to get a proper diagnosis so you can figure out how to improve your sleep habits.

Insomnia

Insomnia is the most common sleep disorder that makes it very difficult to fall and stay asleep all night. While most adults experience brief bouts of insomnia throughout their lives, chronic insomnia can be crippling.

Insomnia is most common in women over 60, people with mental health disorders or physical health conditions, and those with irregular sleep schedules. The complications from insomnia include a slowed reaction time and an increased risk of conditions including cardiovascular disease and high blood pressure.

Sleep Apnea

Sleep apnea is a condition where a person’s breathing starts and stops while they’re sleeping. It can be very dangerous because it prevents the body and brain from getting the oxygen they need to function correctly. Sleep apnea is typically diagnosed after the patient completes a sleep study. If they are diagnosed with this sleep disorder, surgery or a breathing device are usually prescribed for treatment.

Signs You Aren’t Getting Quality Sleep

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Some people fail to get quality sleep and hardly realize it. Common signs to watch for that may indicate poor sleep include the following:

• Daytime tiredness
• A constant state of grogginess
• Difficulty waking up and getting out of bed
• Feeling drowsy while driving or after eating
• Becoming tired while doing ordinary tasks

The consequences of not sleeping enough

Sleep affects every aspect of our lives, from energy levels to thought processes, mood, and even risk of disease. There are physical, mental, and emotional risks in not getting enough sleep, all of which can be lowered significantly by getting to the root of the problem.

Physical effects

Not only is it critical to get consistent sleep, but getting enough deep sleep is vital for our physical health. Individuals who fail to get enough deep, restorative sleep are more at risk for cardiovascular disease, diabetes, infection, depression, and obesity.

As we discussed, necessary replenishment, repair, and recovery tasks occur in the body when we sleep. The physical effects and risks can be severe over time if the body doesn’t get adequate opportunities to repair itself. The cumulative impacts include an increased risk of the following:

• Hypertension
• Obesity/ weight gain
• Type 2 Diabetes
• Heart attack
• Stroke
• Respiratory infections (cold, flu)
• Inflammation
• Low sex drive

Additionally, a lack of sleep can impact your balance and coordination, making you more prone to accidents. When you aren’t getting enough sleep, your body will be more tired, making it more challenging to have the energy to exercise. This can impact your ability to maintain a healthy weight because your body builds up insulin resistance with less physical activity.

Mental effects

The mental effects of sleep deprivation can be just as harmful as the physical risks. Here are the troubling mental effects you may experience if you’re struggling to get enough sleep:

• Lack of concentration and focus (often called brain fog)
• Decreased alertness
• Decreased creativity and motivation
• Poor problem-solving and decision-making skills
• Confusion, stress, and anxiety

Emotional effects

Most people are grumpy and irritable after a night of inadequate sleep. When sleep deprivation or insomnia becomes a consistent issue, the emotional effects can be overwhelming. Some changes you should look for include:

• Trouble coping with change
• Lack of emotional and behavioral control
• Severe mood swings
• Impulsive or risk-taking behavior

What can I do to sleep better?

Are you wondering how to get more deep sleep and better sleep overall? You can combat poor sleep and get back on track in many ways. Here are some of the most effective ways to fall asleep and get better quality sleep in the process.

Relaxation techniques

Relaxation techniques are designed to do just what you’d think - help you relax! Relaxation techniques can be very effective if you need help managing daily stress that doesn’t seem to ease before bed.

Breathing exercises

Breathing exercises are a great way to manage stress, promote relaxation, and help you find peace and calm before you head to bed. The most effective breathing exercises can also promote the production of melatonin, which aids with sleep as well.

4-7-8 Breathing, known as relaxing breath, involves a deep inhalation, holding the breath, and then slowly exhaling. You should inhale for a count of 4, hold your breath for a count of 7, then exhale for a count of 8.

Belly breathing teaches slower, more intentional breaths with the end goal of relieving stress and anxiety. Take deep breaths through the nose and exhale through the mouth, with a hand on your chest and another on your stomach. Taking your time, inhale up to 20 breaths until you feel more relaxed.

Box breathing is a helpful strategy for visual learners who need something to picture while focusing on breathing. This involves picturing a box and its four sides as you take four deep breaths in to calm your thoughts. As you envision your box, slowly inhale for a count of 4, then hold your breath for 4. Then, exhale for a count of 4, and finally, hold your breath for another count of 4.

Meditation

Meditation is used around the world to promote calmness and mindfulness, two powerful feelings to foster before bedtime. The health benefits of meditation are robust for sleep in particular.

Meditating before bedtime can increase serotonin levels, encourage slower breathing, reduce heart rate, and lower blood pressure. It can also reduce adrenaline anxiety, preventing you from feeling tired. These are essential for a positive sleep routine, so we highly recommend meditation as part of your pre-bedtime ritual.

Mindfulness

Through intentional mindfulness practices, you can focus on the present rather than being distracted by anything that happened during your day. Mindfulness is designed to help you relax, be aware of your body and feelings, and find peace through grace and acceptance. Mindfulness is usually practiced during meditation, but you can begin by associating sleep with positive energy and accepting that you’re doing what you can to improve your sleep patterns.

Yoga

Consider adding some light yoga stretches to your bedtime routine to help you wind down for the night. Yoga is associated with lowering cortisol, the stress hormone, in the body, allowing you to de-stress and find calm at the end of the day.

Get regular exercise

Aside from yoga before bed, you should exercise regularly to combat sleep deprivation. Physical activity releases endorphins into the brain, which improves mood and decreases anxiety and stress. We discussed the deep sleep phase at great lengths, and studies have shown that physical exercise can help enter and prolong the deep sleep phase.

Limit caffeine

If you can’t get through the day without several cups of coffee, it may be time to reevaluate your caffeine intake and find other ways to feel energized. Caffeine positively impacts mental alertness, performance, and mood, but it can also take the body a long time to process, affecting sleep quality and duration.

Are you not ready to give up your daily caffeine? Try to limit your caffeine consumption to under 400 mg per day, and avoid it entirely in the late afternoon or evening. This is about four cups of coffee, six cans of soda, and eight cups of black tea.

Establish a bedtime routine

Creating and sticking to a consistent bedtime routine will help to improve your sleep habits. Routines are personal, but here are a few standard things to do in order to wind down in the evening.

• Turn down the lights
• Turn off the TV and put your phone away
• Take a shower or a warm bath
• Take melatonin 30 minutes before bed
• Read a book or talk to your spouse
• Complete some positive affirmations
• Stretch, do yoga, or breathing exercises
• Drink some caffeine-free tea or water

Create a relaxing environment

Invest in a firm but comfortable mattress, black-out curtains to shield any light, and try a white noise machine to drown out any environmental noises or distractions.

If you have chronic pain, it’s worth investing in a quality pillow that will help with your alignment and ensure you don’t wake up sore from sleeping in an uncomfortable position. Be sure to remove any electronics that may distract you or leave you feeling unsettled before bed.

Avoid daily naps

You may love taking naps during the day. Unfortunately, long, frequent naps can have a negative effect on sleep quality overnight, particularly if you struggle with insomnia or haven’t been sleeping well recently. Avoid napping for a week or so, and then evaluate if your sleep has improved.

Get better sleep and improve your health

Now that we’ve answered the question, “Why can’t I sleep?” It's your turn to explore the lifestyle factors and possibilities that could impact your sleep and, in turn, your quality of life. If you're concerned you're not getting enough quality sleep, consider speaking with a healthcare provider or participating in medical research or a sleep study to get answers.

Evidation Members can earn points for tracking self-care activities such as walking, sleeping, and food intake. Download our app today to get started.

What are Lifestyle Factors?

Lifestyle factors--including exercise, stress management, and getting enough sleep--are all key parts of a healthy lifestyle. Improving just a few of the lifestyle choices that influence your health can go a long way in helping you feel your best.

If you're working to become your healthiest self, there's no need to do a total lifestyle overhaul. Implementing small, sustainable changes is the way to go when it comes to creating healthy habits that you'll be able to stick to over time.

Cultural and financial considerations

It's important to consider the cultural practices that are important to you when you're working to develop a healthy lifestyle. For example, if fasting is a part of your religion that’s important to you, you'll want to find a way to incorporate your practice into your healthy lifestyle. If you're a part of a community where certain foods are an important part of spending time together, you'll want to be sure you're able to include these foods in a way that works for your health.

It's also important to consider personal finances when it comes to developing a plan to achieve your health goals. Choosing lifestyle improvement options that are out of your price range likely won't do much to help you get healthy--rather, it will cause stress that can negatively affect all aspects of your health. Many options that can help you develop a healthy lifestyle--including exercise and stress management--can be practiced for free. The goal of improving your lifestyle is to make the most of what you have--if current circumstances are stopping you from focusing on all of the healthy behaviors you want to implement, focus on what you can do--rather than what you can't.

Setting health goals

In order to move forward with your health, it's important to know where you're starting and where you'd like to go. Talking with your healthcare provider about lifestyle factors that promote your good health is a smart step in the right direction. You'll want to be sure you're creating SMART (specific, measurable, achievable, relevant, and time-bound) goals to help you stay on track.

Lifestyle factors to work on

Ready to dig into creating a healthier life? We've got you. Here, we'll take a look at some of the lifestyle factors you can focus on to help you feel your best.

1. Sleeping well

Rest is key when it comes to living healthy. If you're working long hours, taking care of a baby, or otherwise are struggling to get enough sleep, it's important to remember that quality--not just quantity--matters when it comes to getting the shut-eye that you need.

A few tips to help you get the best sleep possible:

• If you can, wake up and go to sleep at the same time each day.
• Create a great environment for sleep by keeping your bedroom cool, clean, and as dark as possible.
• Avoid caffeine after 2 p.m., or earlier if you find that a late morning or early afternoon cup of joe makes it tough for you to go to sleep.

2. Hydration

Staying hydrated can help boost your immune system, fight fatigue, and even boost your mood. The old 8 glasses of water a day rule is a decent hydration goal, but the medical community has a new gold standard: half of your body weight per day in ounces (for example, if you weigh 150 pounds, aim for at least 75 oz. of water per day).

Some tips to help you stay hydrated throughout the day:

• Get started early. Drinking a glass of water as soon as you wake up in the morning can help you shake off sleepiness and rehydrate your body after a night of rest.
• Drink plain water when you can. While flavored waters are fine once in a while, most contain artificial sweeteners that may not be the best for your body.
• Keep your water nearby. Bringing your water bottle in the car, into work, and to appointments can help you keep drinking even when your mind is otherwise occupied.

3. Regular physical exercise

Time to get up and moving--physical exercise is great for both your physical and mental health. There's no need to shell out for a fancy gym membership. Going for a walk at the end of the day, checking out free workout videos online, hiking, and chasing your little ones around outside are all great ways to get your heart rate up without breaking the bank.

A few ways to increase your movement throughout the day:

• Save on gas and get moving by walking instead of driving to run errands whenever you can.
• Get the whole family involved! Scheduling a half hour of fun physical activity after dinner can be a great way to bond with your kids and help everyone improve their health.
• Stay accountable. Reach out to a friend or family member with similar goals and agree to hold each other accountable for hitting daily or weekly movement goals.

4. Prioritize mental health

Your mental and emotional health are just as important as your physical health. While talking to a therapist or other mental health professional can be a great way to get support, there are other options that can help as well.

Some tips to boost your mental health include:

• Get connected in your community. Spending time with others through a club, volunteer opportunity, or religious organization can be a great way to bond with others.
• Meditate. Simply taking five quiet minutes each day to clear your mind can help you take a moment to focus and refresh your brain for the rest of the day.
• Check out affordable mental health support options. Reaching out for support doesn't have to be expensive.

Evidation: Take control of your health

At Evidation, we empower you to use your health data to work toward optimal health. We're proud to partner with you in creating a healthy lifestyle. Download the app today to learn more!

Health encompasses all aspects of well-being, including physical, mental, and social wellness. While being free from disease is one part of health, there are other important factors that contribute to a healthy life.

If you're trying to answer the question of what does being healthy mean to you, it's important to understand that health looks different for everyone. Sometimes, such as during a time of grief, your mental health may need more focus than other aspects of your health. Other times, such as after a tough diagnosis, your emotional and social health may take a back seat as you prioritize your physical health. Our health and well-being needs fluctuate over time, and it's normal to focus on different parts of your health as your seasons of life change.

Here, we'll take a look at some of the different types of health, factors to consider when working to improve your health, and how you can work to achieve an optimal state of wellness.

Types of health: What does it mean to be mentally and emotionally healthy, as well as physically healthy?

Health is personal, and what means positive health for one person may not for someone else. It's important to get to know what makes you feel your best. Three common focus areas of well-being include physical, mental, and social health.

Physical health

Your physical well-being--including physical ailments, injuries, immune system function, cardiovascular health, etc.--is an important part of your overall health. Physical health can be more cut-and-dry than other types of health. Target numbers (like getting into an ideal blood pressure range) can help people know when they're making progress with their physical health.

Mental health

It can be harder to pinpoint progress with mental well-being than with physical well-being. Mental health can be more subjective. Scaling and other mental health measurement tools can offer insight into a person's mental and emotional well-being. That being said, understanding whether a mental health treatment (such as therapy or medication) is working can be harder than understanding whether a treatment for a physical ailment is working. While finding the right mental health support can take time, it's well worth your effort.

Social health

Humans are social creatures, and our interaction with one another is an important part of our well-being. When we don't feel connected socially, our physical and mental health can suffer. Being a part of a family or a community is key for health. Your social support system doesn't have to be the one that you're born into--it can be the one you choose. Close friends, neighbors, coworkers, and chosen family can all play a significant role in improving social health.

Factors for good health

If you want to improve your health, it's important to have a starting point. Taking stock of where your health is doing well--and where there is room for improvement--can help you stay motivated to keep improving your health.

Genetics

You can't choose your genetics, but you can choose behaviors that allow you to make the most of what you've got. Understanding your genes through talking with your family about their history and taking certain DNA tests can help you understand what you're up against. If you find that you have significant genetic issues, working with a genetic counselor can provide you with the information you need to be as healthy as possible, no matter what your genes. Working on your genetic health understanding helps you get an idea of what to expect health-wise over the course of your life--and can provide extra motivation to engage in healthy behaviors.

Tips to boost genetic health:

• Talk to your doctor about any DNA tests that might make sense for you based on family history
• Talk with your family members about health issues that run in your family
• Schedule an appointment with a genetic counselor if you have concerns

Environmental

Your environment affects both your physical and mental well-being. Creating a clean, safe environment can help your health thrive. When it comes to the basics of environment, you'll want to make sure that your home, workspace, and anywhere else you spend time are clean and pleasant. Staying away from smoke and other pollutants and allergens can allow your body to focus on vital processes, rather than trying to fend off allergens. Allowing sunlight into your space, cleaning regularly, and working to spend time in outdoor spaces when possible can make your environment work for you.

Tips to boost environmental health:

• Get outside when you can--being outdoors is healthy for the body and mind.
• Keep your home and workspace clean and free of clutter.
• Stay away from allergens, including smoke.

Health inequity

Health inequity in the United States--and around the world--is stopping many individuals, communities, and populations from achieving optimal health. A lack of access to healthcare, resources, healthy food, clean water, and preventative care can all make it devastatingly difficult for people in certain areas or with certain difficulties to thrive. Many health disparities between groups are preventable, and advocating for your care--and helping others advocate for their care--can help to reduce inequity in the healthcare system.

Tips to stop health inequity:

• Write to your local and state elected officials demanding policy change.
• Talk with your local hospital about opportunities to serve those in need.

Heart rate

Generally, a low resting heart rate is indicative of good cardiovascular health. Most hearts beat between 60 and 100 times per minute. The more efficient your heart, the less your heart may need to beat at rest--for example, an Olympic athlete's heart may only beat 40 times per minute while they're resting.

Tips to lower your resting heart rate:

• Practice stress management techniques, like meditation and yoga.
• Stop drinking alcohol and caffeine.
• Get regular cardiovascular exercise--at least 20 minutes, 3–4 times per week.

Evidation: Start keeping track of your health today.

At Evidation, we provide you with the health data you need to ensure that you're moving toward optimal wellness. We're proud to put you in the driver's seat of your own health. Download the app today to start making your health data work for you.

The human body's designed to work hard, but it’s also designed to restore and rest during sleep. As you work on improving your health and wellness, don’t neglect the value of sleep. Yet it’s not just getting enough sleep that matters; it’s also getting enough quality sleep. If you're suffering from frequent nighttime awakening, then you're not getting good sleep. Here’s a closer look at how to stay asleep all night so you can get better quality sleep.

Quality sleep is a key component of health and wellness

The average adult needs 7 to 9 hours of sleep, according to the National Sleep Foundation. Yet even if you’re in bed for all of those recommended hours, constant waking up during the night means you aren't getting the true rest you need, and your health and wellness could be suffering. Here’s a closer look at how to stop nighttime waking for a better night's sleep.

Common reasons you’re waking up during the night

If you’re noticing a problem with waking up during the night, finding the underlying cause is important. There are multiple reasons why this might happen. These include:

• Physical problems, like illness or pain
• Stress and anxiety
• Sleep disorders
• Medications or foods, such as caffeine
• Problems with the sleep environment
• Age

With so many potential causes, you might feel frustrated at trying to fix the issue. Thankfully, once you do find your underlying cause, there are many options to help you get better sleep.

Understanding the sleep cycle

Your body moves through four stages when you sleep, according to the Sleep Foundation, and restorative sleep requires you to go through all four multiple times a night. If any stage is interrupted, you won’t feel rested. Here's a closer look at each stage.

Stage 1

Stage one is the stage when you first fall asleep. It’s short, lasting between one and seven minutes. During this stage, your brain and body activities start to slow down, but you wake up easily.

Stage 2

If nothing interrupts you during stage 1, you’ll quickly head into stage 2. Here, your body temperature drops, and your muscles relax. Your overall brain activity slows, and you’re harder to wake up. This stage lasts about 10 to 25 minutes during your first sleep cycle and can get longer as the night goes on.

Stage 3

Stage 3 is your deep sleep. Here, your body relaxes further, and you’re hard to wake up. This stage creates delta waves, a slow brain wave that medical professionals can identify on scans. Many medical experts believe this is where your body recovers and grows, making it a highly restorative stage. This stage lasts between 20 and 40 minutes.

Stage 4

Stage 4 is called REM sleep, and this stage is when you dream. The Sleep Foundation indicates many believe this to be the stage that impacts memory, learning, and creativity. You’ll enter REM sleep after around 90 minutes of sleep, and your brain will start to wake up. The length of time you spend in REM sleep changes through the night as you cycle through the four stages, ranging from a few minutes to over an hour. About a quarter of an average night of sleep is taken up by REM sleep.

Getting woken up at any part of this process could impact your emotional and physical health. Each stage is vital to feeling rested and restored, but deep and REM sleep may be the most important. Constant waking up during the night hurts these stages, leaving you feeling groggy and tired.

Causes of nighttime awakenings

Are you wondering how to improve sleep quality? First, understand the reasons why you're waking up at night, which may include these:

Stress and anxiety

One of the most common reasons people struggle to get a good night’s sleep is due to stress and anxiety, according to WebMD. If you’re struggling with your mental health, your sleep often stays in the lighter stages, leaving you without the healing deep and REM sleep stages.

Poor sleep habits

If you’re struggling with poor sleep habits, your body may struggle to fall and stay asleep. For instance, if you consume caffeine close to bedtime, it may prevent you from staying asleep. Similarly, the blue light from electronics can keep your brain in a more alert stage. Having an erratic sleep schedule can also be problematic.

Problems in the sleep environment

If you have a pet that jumps on you at night or a neighbor whose porch light shines in your window, your sleep may suffer. Other problems in the sleep environment may include an uncomfortable mattress or the wrong temperature.

Health concerns or medication

Finally, you may suffer from a health condition that impacts your sleep, including sleep disorders like sleep apnea. Some medications can also impact sleep. If you feel that you’re not getting enough sleep, consider having a medical checkup to rule out any of these physical concerns.

Tips to stay asleep all night

Are you ready to get a better night’s sleep? Consider these strategies:

Create a sleep-friendly environment

Set up your sleep environment so it’s sleep-friendly. Tools like a fan or white noise machine, room-darkening blinds, and a cooling mattress can all help set the stage for a good night’s sleep. In addition, exposing yourself to natural light can trigger your body’s natural melatonin production cycle, making you feel sleepier when it’s time to go to bed.

Manage stress and anxiety

Stress and anxiety can leave you with an overabundance of cortisol and adrenaline, and these hormones impact sleep. Learn ways to reduce adrenaline naturally and practice techniques such as meditation and journaling to lower other types of stress and anxiety.

Establish a consistent sleep routine

Keeping your sleep habits on a good, solid routine will help your body and brain learn when to fall asleep. Going to bed and getting up around the same time each day will help you sleep better. Research has found that “catching up on sleep” by sleeping in on the weekends is a fallacy. You need consistent, daily sleep to feel rested. After you’ve established a routine bedtime and wake-up time that works for your body, consider adding a routine to your bedtime that helps your brain wind down. Figure out what helps you relax, such as a warm bath or some time reading, and do those activities before you go to bed.

Treat sleep disorders

If your doctor discovers a sleep disorder, then treat the disorder. Restless leg syndrome and sleep apnea are two of the most common, but there can be others. Work with your doctor to get these conditions under control.

Tackle diet and lifestyle factors

Several lifestyle factors can impact your ability to sleep. Exercise can help you sleep, but it works best if early in the day, rather than before bedtime, when adrenaline will impact your sleep. Some foods can help with your sleep as well, including low-fat cottage cheese, bananas, cherries, and salmon.

Taking control of your health can have a positive impact on your sleep routine and overall quality of sleep. Evidation can be a tool to help. Download the app today, and start tracking your health to improve your overall wellbeing.

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Working to lose weight can feel like trying to figure out your body's secret code to wellness. While there's some guesswork involved when it comes to finding the best way for you to drop some pounds, one thing is clear: you can't out-exercise poor nutrition. When it comes to weight loss, eating well is key. Understanding what to eat--and when to eat--in relation to your workouts is important when it comes to maximizing your weight loss efforts.

Here, we'll take a look at what you need to know when it comes to pre- and post-workout nutrition.

What should I eat before working out to lose weight?

If you're finding yourself searching for terms like "after exercise what to eat for weight loss" or "before workout snack lose weight" it's likely that you're serious about getting fit. What you eat before and after your workouts can help you make the most out of your daily burn.

If you're not going through a strenuous workout, you likely don't need to eat before you exercise. The energy that you burn during a light workout will contribute to your overall burn--and will not need to be replaced with additional food.

If you want to eat before you work out because you're feeling peckish or are about to do intense exercise, you'll want to choose real, unprocessed foods to help you get the most out of your physical activity. You may find that you get your best workout when you stay away from fat-heavy foods prior to your workout.

If you decide to eat before your workout, you'll want to stick with something that combines a protein with a carbohydrate. Solid pre-workout meals and snacks can include:

• Low-fat plain yogurt and fruit
• Crackers with peanut butter
• Cooked vegetables and lean protein
• Half of a sandwich with meat and cheese

You'll want to pay attention to how your pre-workout food affects your body. If you feel fantastic after eating a certain pre-workout meal, be sure to make note, so you can incorporate it into your routine.

When should I eat after a workout to lose weight?

Spending time searching for "when should I eat for weight loss" or "what should I eat before working out to lose weight"?

Unless you're performing very high-intensity exercise (intense weight lifting, high intensity interval training, high intensity competitive sports, high level endurance training), you don't need to eat immediately after you're done working out. Sticking to your standard schedule of eating is usually sufficient for refueling your muscles after exercising when you're working to lose weight.

If you're working out intensely, are interested in building muscle, or are working out for more than an hour, it's smart to consume a meal within the hour following your workout.

If you need a meal after you work out, you'll want to focus on real foods that provide a balance of fat, protein, and carbohydrates.

Some great post-workout meal choices include:

• Vegetables and hummus topped with a splash of olive oil
• Grilled chicken with vegetables and rice
• Grilled or pan-roasted fish with a sweet potato
• Veggie-loaded tacos made with fish or lean beef

If you're not eating immediately after your workout, you'll still want to be sure to focus on natural, unprocessed, balanced meals to fuel your weight loss.

Balancing your calorie intake

As you lose weight, gain muscle, and become more active, you may find that you need more or fewer calories in order to continue on your health journey. You may also find that your eating schedule needs to change--for example, you may need a larger breakfast if you're completing intense workouts in the morning.

Generally, if you're working out for less than an hour and want to lose (rather than gain or maintain) weight, you won't need to take in additional calories. If you're working out for more than 60 minutes, your body may need additional calories in order to keep your energy levels high and your nutrition balanced.

A word of caution when it comes to refueling after a tough workout: you'll want to keep an eye on total calories, not just macronutrient (protein, fat, and carbohydrate) levels. Some high-protein options (like protein bars) pack a hefty amount of calories, which may derail your weight loss efforts.

Tracking your food intake can help you understand what's working and what's not when it comes to your weight loss. Keeping an eye on general trends (rather than day to day losses and gains) can give you insight into whether your caloric intake is supporting your weight loss goal.

Listening to your body

It's important to listen to your body when working to lose weight. Your caloric needs can change based on a number of factors, and it's important to pay attention to your body's natural signals.

If you find that you're feeling faint during your workout, or you're feeling weak, you'll want to beef up your pre-workout meal or snack. You may also find that you feel sluggish or weighed down by your pre-workout meal or snack, which may mean you want to downsize your intake (or skip eating before your workout altogether).

If you find that you're especially hungry following your workout, it's ok to boost your post-workout meal. If you're finding that you're not losing weight at the rate that you'd like, it can also be helpful to change the composition of your post-workout intake. Loading up on veggies, ensuring that you're properly hydrated, and increasing your protein intake can all help you feel satiated after a workout.

The bottom line: your body knows what it needs to fuel up. As you continue your weight loss journey, you'll begin to notice when you're truly hungry (as opposed to craving foods that don't fuel your body). Pay attention to how your food choices affect your workout and recovery, and remember that adjustments to your nutrition plan are often necessary as your body composition changes.

Take control of your health by downloading the Evidation app today

When it comes to improving your health, understanding your body is key. Evidation allows you to put your health data to good use, providing insight on how you can change your lifestyle to lose weight, manage health conditions, and more. Download the Evidation app today to get started.

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If you've been diagnosed with hypertension (the medical term for high blood pressure), you might be searching for terms like how can I bring my blood pressure down or does exercise lower blood pressure. Good news: there are several lifestyle changes you can make to get your blood pressure back to healthy levels.

An important note: everyone's health is different, and if you've been diagnosed with high blood pressure, it's vital that you talk with your doctor before beginning an exercise program. You'll need to take special considerations if you aren't currently physically active. Follow your doctor's recommendations for lifestyle changes, and be sure to check in with them before making adjustments to your workouts or nutrition plan.

Can exercise lower blood pressure?

The good news: yes, physical exercise can absolutely help you to lower your blood pressure, especially when used in combination with other lifestyle modifications.

Many people choose to try exercise, dietary changes, and stress management techniques in an effort to avoid the need for high blood pressure medication. For some, taking these steps can eliminate the need for hypertension drugs.

Working out can lower your blood pressure by 5 to 8 mm Hg, according to the Mayo Clinic. It's important that you keep up with exercise once you start, as you'll only experience the positive effects of working out on your blood pressure if you keep up with your routine. Doctors recommend that you shoot for at least half an hour of moderate exercise each day.

You don't have to do a super-high intensity workout to reap the benefits that exercise has on your heart health. If you're searching for answers to questions like does walking lower blood pressure, you're on the right track. Moderate exercise like dancing, walking, and cycling can all help you lower your blood pressure.

Working out with high blood pressure: The benefits

Working out feels great and can help you boost your cardiovascular health for several reasons. While exercise itself can help to lower your blood pressure, it can also affect other systems in the body that can contribute to a boost in heart health as well.

Weight loss is an important part of lowering blood pressure for many people. According to the Mayo Clinic, research shows that blood pressure tends to decrease by about 1 mm Hg for every two pounds lost. In addition to making dietary changes, exercise can help you begin to lose weight.

In addition to losing weight in a general sense, losing fat around the waistline can also help to lower blood pressure levels. Men are at risk for high blood pressure when their waist measurement surpasses 40 inches, while women are at risk when their waist measurement surpasses 35 inches. All-over weight loss can help to lower the size of your waist, making it more likely that your blood pressure will return to healthy levels.

Exercise can also help with stress reduction and getting better sleep--both factors which can contribute to positive heart health. You may find that exercising too close to bedtime can have a negative impact on your sleep. Moving your workouts to the morning can often provide a burst of energy to start your day while also making it easier to fall asleep at night. Taking a few moments to meditate or relax following your workout can maximize the stress-busting benefits of exercise, which can also help to lower your blood pressure levels.

Safety considerations for high blood pressure and physical exercise

After a diagnosis of hypertension, it's normal to pay close attention to your heart. Exercise will make your blood pressure rise temporarily, but it should go back down after you finish your workout. If your blood pressure is especially high, your healthcare provider may recommend that you use medication to control your blood pressure before you begin to exercise.

Working out with high blood pressure: exercise intensity and duration

Moderate-intensity exercise is a great start for people who have been diagnosed with hypertension. If you'd prefer to work out at a higher intensity level, that's fantastic--as long as you check in with your healthcare provider to ensure that you're stepping your workouts up safely. Activities like high intensity interval training and weight lifting may be safe, but you'll need to talk with your doctor before beginning these and similar activities, as they can be strenuous on your body's cardiovascular system.

A good way to judge your exercise intensity level is by your ability to hold a conversation while you're working out. Moderate exercise will make you feel an increase in your body temperature. You should be breathing harder than normal, but not to the point where you wouldn't be able to chat with a friend. Conversation should feel fairly normal, and you shouldn't need to pant to catch your breath between words.

Starting with half an hour of exercise each day can be a sustainable way to get started with improving your heart health. Adding a walk after dinner or during your lunch break can help you begin the habit of adding more movement to your day.

How to prevent high blood pressure with exercise and other lifestyle changes

In addition to exercise, there are many things that you can do to prevent high blood pressure, or to get your blood pressure back to healthy levels if you've been diagnosed with hypertension.

Switching up your nutrition plan is a smart step to help your heart health. Changing your diet to include a wide variety of produce, whole grains, and low-fat dairy can all help you lower your blood pressure. Lowering your salt intake can help as well. Salt is hidden in many foods, especially those that are processed and packaged. Even when cooking at home, lowering the amount of salt you add to food can help. Try seasoning your food with new spices and herbs to add a boost of flavor without increasing sodium levels.

Limiting or eliminating alcohol can also help to lower your blood pressure.If you need help with your drinking, talking to your doctor about resources available to you can be a good place to start.

Taking control of your health: Evidation can help.

When you're living with hypertension, it's important that you keep a close eye on your health progress to ensure that your cardiovascular health is moving in the right direction. Evidation can help. When you download the app, you'll be able to utilize your health data to help you move forward with getting your blood pressure to healthy levels. Knowledge is power--and Evidation can help you get your power back, one day at a time.