Blog

Breast cancer awareness is vital year-round, and at Evidation, we're here to help you understand how you can do your part to keep breast cancer in the forefront of people's minds from one October to the next. Here, we'll explore why it's so important to prioritize breast cancer awareness throughout the year, how you can support breast cancer research and serve as an advocate for those affected by the disease, and why regular screenings and early cancer detection are so key in the fight against breast cancer.

The importance of year-round breast cancer awareness

While October is a fantastic time to show support and raise awareness for breast cancer, it's also vital to promote men’s and women's health concerns, including breast cancer, throughout the year.

There are many reasons why it's important to raise breast cancer awareness during breast cancer awareness month and beyond, including:

• Early detection: Breast cancer is most treatable when it's detected early. Breast cancer awareness can help people understand the importance of regular breast cancer screenings, and can help encourage them to speak to their doctors regarding potential breast cancer concerns.
• Educating: Understanding risk factors, signs, and symptoms associated with breast cancer can help individuals seek care and get the help they need fast. Breast cancer education can also provide tips and tricks on how to lower the risk of cancer.
• Fundraising: There's no way around it—medical research is expensive. Breast cancer awareness can help to raise funds that can go toward developing new screenings and treatments for the condition.
• Highlighting new treatments: Cancer treatment can be exhausting, and it can be hard for people who are affected by breast cancer to stay on top of the latest treatment developments. Breast cancer awareness events allow patients and healthcare professionals alike to learn about new treatments that could make a difference in patient care.
• Uniting people: Countless people around the world have been affected by breast cancer, either by having the disease themselves or the diagnosis of a family member or friend. Breast cancer awareness helps people to realize that they aren't alone, and can provide an uplifting sense of belonging and support.

Ways to support breast cancer research and advocacy year-round

Raising awareness for breast cancer is a meaningful way to show support for those who have been diagnosed. Many people who are in remission from breast cancer love giving back through advocacy work, helping others to understand breast cancer and educating the public about how they can reduce their cancer risk.

There are many ways you can support breast cancer research and be an advocate for those who’ve been affected by the disease, including:

Participating in research: If you or a close relative have been diagnosed with breast cancer, or you're in remission from breast cancer, participating in research can both help you feel a sense of ownership over your experience as well as help you contribute to the greater good. Talk to your healthcare provider about studies in your area, and download Evidation to allow us to use your health data to inform research studies.

Serve as an advisor: If you've experienced breast cancer, you may be interested in helping someone who has recently been diagnosed. Talk with your local hospital or cancer center for information about advising opportunities.

Support government research: Much of the breast cancer research that's carried out in the U.S. is funded by the government. Writing to your local, state, and federal officials asking them to continue voting for breast cancer funding can help to ensure that breast cancer funding remains a priority.

Support companies that contribute to research: Choosing to shop with companies that support breast cancer research can help provide research and treatment funding. Organizations like the Susan G. Komen Foundation partner with corporate sponsors to provide direct support to patients, advocate for patient rights, and break down barriers to care.

Organizing and participating in awareness events

Events like Relay for Life, the Susan G. Komen 3-Day, and events with the Breast Cancer Research Foundation can all help to boost breast cancer awareness while raising funds to support patients and ongoing cancer research.

If you want to go a step further, organizing a breast cancer awareness event can be a powerful way to make a difference in your community. While you always have the option of creating a fundraising event on your own, you can also work with a breast cancer awareness organization to create a fundraising or awareness event in your area. You may also want to consider partnering with a local doctor or cancer center to get the support to create a successful event.

Promoting regular screenings and early detection

Understanding the risk factors, screening recommendations, and the importance of early detection can help you keep yourself safe as you work to raise breast cancer awareness.

Some of the factors that can make the development of breast cancer more likely include:

• Age: Most cases of breast cancer occur in women over 50.
• Sex at birth: 1 out of every 1,000 men will be diagnosed with breast cancer in their lifetimes, but the vast majority of people who develop breast cancer were assigned female at birth.
• Genetics: Certain gene mutations can increase the likelihood of a person developing cancer over their lifetime. BRCA1, BRCA2, PALB2, and CHEK2 are genetic mutations that can increase breast cancer risk.
• Race: Black women and white women are more likely to be diagnosed with breast cancer than others. Ethnicity can also play a role—Ashkenazi Jewish women tend to have higher rates of gene mutations associated with breast cancer than women of other ethnicities.
• Family history: If breast cancer runs in your family, you may be more likely to develop the condition.
• Breast density: The more dense your breast tissue, the harder it can be to spot potential problems on a mammogram.
• Personal history: If you've had breast cancer or another cancer, you may be more likely to develop cancer in the future.
• Age at first menstrual period and age at start of menopause: Researchers theorize that longer exposure to hormones like estrogen and progesterone may increase breast cancer risk.

While there are many factors that we can't control when it comes to mitigating the risk of breast cancer, there are also ways to adjust your lifestyle to lower your risk.

Some lifestyle factors that can contribute to breast cancer prevention include:

• Maintaining a healthy weight: Carrying excess weight can increase your risk of developing breast cancer. Losing weight by eating well, exercising, and getting plenty of sleep can help to reduce your risk.
• Alcohol use: Women who have two to three drinks per day have a 20% higher risk of developing breast cancer than women who don't drink. Even one drink per day is associated with a higher risk of developing cancer.
• Hormone use: Menopausal hormone therapy can increase the risk of developing breast cancer, and some studies show that the use of hormonal birth control can also increase risk.

Remember—early detection is key for effective breast cancer treatment. Breast cancer is easiest to treat when it's found early, and regular screening is the best way to detect cancer before symptoms appear.

The American Cancer Society recommends that women who have an average risk of breast cancer should consider beginning mammograms at age 40, and should absolutely start getting yearly mammograms by age 45. After age 55, women can choose to have mammograms every other year. Women who are at especially high risk for breast cancer are advised to begin yearly mammograms at age 30.

At Evidation, we're doing our part to fight breast cancer—and we want you to join us.

Breast cancer rates have continued to increase in recent years, and breast cancer research is working hard to determine the cause and find a cure for the disease. Increasing breast cancer awareness can help people get the screening they need to detect cancer early—and can help increase funding for breast cancer research.

At Evidation, we're proud to do our part to raise breast cancer awareness and contribute to research that can lead to a cure. When you download the Evidation app, we'll ask you whether you're comfortable sharing the health data that you're already tracking with us. If so, we'll use this information to both provide you with content-based, personalized health insights and contribute to health research. By simply tracking your healthy behaviors, you can play a role in health research that makes a difference. Click here to learn more about Evidation and download the app today.

Fruit is a nutrient-dense, delicious, fiber-rich addition to your diet. That being said, fruits are often high in natural sugars, and it can be tough to understand how much you should eat in a day. Here, we'll explore the health benefits of fruit, how much fruit you should eat each day, some easy-to-implement ways to increase the amount of fruit in your diet, and how you can use technology to support your nutrition goals.

Health benefits of eating fruit

Fruit is loaded with vitamins that support your body's processes, along with a combination of sugars and fiber that provide sustained energy to keep you going throughout the day.

Often referred to as nature's candy, fruit has many health benefits that can lower the risk of developing certain health conditions, and can support your body's immune system to fight disease.

Some of the health benefits of eating fruit every day include:

• Lowered risk of cardiovascular disease: A Harvard study showed that people who have a higher intake of fruits and vegetables may have a reduced risk of cardiovascular disease.
• Lower blood pressure: A study from the Dietary Approaches to Stop Hypertension showed that people who ate diets high in fruits, vegetables, and low-fat dairy had lower blood pressure than those who did not eat a diet rich in these foods.
• Weight management: Research from Harvard also showed promising results in using fruits and vegetables to manage weight. Over a 24-year study, participants who ate more fruits and vegetables were more likely to have lost weight over time, while those who did not increase their intake were more likely to gain weight. Including fruits in your diet can help you to maintain a healthy weight.

Recommended daily intake of fruit

Yes, it's true: you can have too much of a good thing when it comes to fruit. That being said, there's a good chance you aren't currently getting enough produce in your diet, and it's likely that you have plenty of wiggle room to include more fruits and vegetables.

The Dietary Guidelines for Americans recommend that you eat five servings of fruits and vegetables each day. You can get your servings of fruit by enjoying your favorite produce items on their own, or you can incorporate fruits into your meals as you see fit. An important note: when it comes to produce, try to keep it as close to its natural form as possible. For example, your body will benefit far more from eating an entire fiber-packed orange than from drinking a glass of orange juice.

An important note: If you're diabetic or have other health conditions that are affected by the amount of sugar that you eat, it's important to talk with your healthcare provider before making changes to your nutrition plan.

Portion sizes and serving examples

Unsure of what constitutes a serving of fruit? While some fruits make it easy—for example, you know a single apple with lunch counts as one of your daily servings of fruit—other produce items are a little trickier.

Some of the recommended servings of fruits include:

• Apricots: 1 fresh, 1/2 cup canned, or 5 dried
• Blueberries: 1/2 cup
• Cantaloupe: 1/4 of an entire melon
• Grapes: 1/2 cup
• Prunes/dried plums: 6 individual pieces or 1/4 cup
• Strawberries: 1/2 cup

Best fruits for different health goals

No matter what your health goals, there are a number of fruits and vegetables that can support you as you move through your wellness journey. Let's take a look at some common health goals and the fruits that can help you get where you want to go.

Digestive health

The fiber in fruit can help to regulate your digestive system. Try adding bananas, grapefruit, oranges, and berries to your diet to improve digestion.

Healthy skin

We all want clear, glowing skin, and thankfully, there are plenty of fruits that can give you the look you're after. For healthy skin, load up on avocados (yes—they're considered a fruit!), tomatoes, and red grapes.

Weight loss

If you're working to shrink the number on the scale, fruit can help you enjoy sweetness without blowing your nutrition plan. Try adding apples, berries, grapefruit, kiwis, and oranges to your diet to support healthy weight loss.

Tips for incorporating more fruit into your diet

We've all been there: you want to clean up your nutrition, but keep falling into old habits. Thankfully, there are some simple changes you can make to boost your fruit intake.

Learn more about the seasonal produce that's available in your area. There's not much that's better than freshly picked fruits, and knowing that you have fruit at its peak freshness and sweetness can increase the likelihood that you reach for the fresh apples, strawberries, or watermelon slices you've prepared.

Add fruit to your grocery list instead of browsing the produce section and picking up your go-to items. Trying a new fruit each time you go grocery shopping can be a helpful way to find new favorites.

Leveraging technology to maximize your nutrient intake

Using a nutrition tracker is a smart way to make sure you're staying on track with your daily nutrition goals. Be sure to turn on notifications, so the app can let you know if you've missed a meal. Before long, you'll be habitually reaching for your phone to log your food throughout the day.

If you're ready to enjoy more fruit, we're here to help! At Evidation, our app analyzes the health data you're already tracking (with your permission) to provide you with personalized, content-based insights that give you the information you need to keep moving forward on your health journey. Learn more about how the app works and download Evidation today.

There's no way around it: our bodies change as we get older. Unfortunately, some health conditions—such as joint pain, heart disease, mental health issues, and diabetes—can become more likely with age, making it harder to enjoy your day-to-day activities. That being said, prioritizing your health can work wonders to improve your quality of life, prevent disease, and help you continue feeling your best. Here, we'll explore some healthy habits that you can develop to support your well-being as you grow older, as well as how Evidation can help you stay on track and motivated toward living your best life.

Common “older age” diseases and their impact

Getting older can be exciting, but it can also feel nerve-wracking. Venturing into each new decade can bring unknown questions and physical/mental health changes that might make you feel like you need to get to know yourself all over again. Thankfully, there are many steps you can take to support your physical and mental health over time.

Some common diseases related to age include:

• Hypertension (high blood pressure)
• Coronary heart disease
• High cholesterol
• Obesity
• Arthritis
• Diabetes
• Chronic kidney disease
• Heart failure
• Alzheimer's disease and dementia
• Depression

Working toward healthy aging can take some education and effort, and Evidation is here to support you every step of the way. Let's take a look at some of the healthy habits you can implement to help support your wellness over the years.

The role of diet and nutrition in disease prevention

There are many age-related conditions that can be related to dietary choices, including bone health problems, cognitive changes, and cardiovascular issues. 

One in three American adults has heart disease—a potentially deadly condition largely related to nutritional choices—according to the American Heart Association. The nutrition choices you make on a day-to-day basis play a major role in supporting your overall health. Whether you've been diagnosed with a health condition or you're interested in preventative care to support your cardiovascular health, enjoying foods that support a healthy aging process can help your heart stay strong for decades to come.

Foods that can support healthy aging include:

• Blueberries
• Leafy green vegetables
• Cruciferous vegetables
• Avocado
• Honey
• Yogurt
• Nuts and seeds
• Black rice
• Green tea
• Salmon
• Olive oil

Including these foods in your nutrition plan can help you feel your best. If you need some additional support with your nutrition, reaching out to your primary care doctor for a referral to a dietitian can provide you with the guidance you need to thrive.

Importance of regular physical activity

The importance of physical activity increases with age. Staying active as you get older can lower your risk of type 2 diabetes, cardiovascular disease, stroke, and certain types of cancer. Getting regular exercise can also help to lower your blood pressure, improve your mood, lessen symptoms of depression, and improve your cognitive abilities.

An important note: If you have high blood pressure or another cardiovascular condition, it's smart to check with your doctor before beginning an exercise routine.

Maintaining mental health and cognitive function

Changes in brain health are often gradual, making cognitive issues tougher to detect than health problems you can see on a blood test.

According to the Centers for Disease Control, certain healthy behaviors can help to support your mental health and cognitive function as you get older, including:

• Maintain a healthy weight. Making long-term changes to your habits to support a healthy weight can support your mental health as well as your physical health. If you aren't sure where to start, talking to your physician can help you develop behaviors that put you on the right track.
• Stay engaged with your community. Regular interaction with others can help you gain social support, reduce feelings of loneliness, and develop a support network. Participating in book clubs, volunteer activities, or educational programs can support your mental health as you see the positive impact that you're making on the people around you. Reach out to your local library, senior center, or religious organization to learn more about opportunities that allow you to give back.
• Be proactive about stress management. Stress has a greater effect on older adults than younger adults, according to the American Institute of Stress. Stress causes inflammation in the body, which can increase the risk of developing cancer, dementia, type 2 diabetes, and arthritis. Stress doesn't just increase your likelihood for the development of these conditions—it actually accelerates the aging process as well. Eating well, drinking plenty of water, keeping up with medical appointments, connecting with friends and family, getting regular exercise, and getting plenty of sleep can help you keep stress levels low.
• Reach out for help when you need it. There's nothing wrong with reaching out for the help of a trained therapist if you're struggling with your mental health. Ask for a referral from your doctor or your local senior center to learn more about how you can get started.

How the Evidation app can support healthy habits

At Evidation, our app is here to support you through every stage of life. With your permission, our app uses the health data you're already tracking (such as data from a fitness app like Apple Health, data from a nutrition app like My Fitness Pal, and data from workout-specific apps like Runkeeper) to find trends and areas where you have opportunities to boost your wellness. Evidation uses this information to create personalized content-based insights that provide you with the tips and tricks you need to feel your best, no matter what your age.

Whether you're curious about how to prevent older age diseases, are working toward a specific health goal, or simply want to get more information on how to improve your health habits, our app has you covered! Click here to learn more about how Evidation works and download the app today!

As we get older, our relationships deepen, our actions more easily align with our priorities, and it becomes a little bit easier to stop worrying about what other people think. While there are many benefits that come with additional candles on your birthday cake, getting older can also bring certain health challenges. There's no way that we can stop Father Time, but we can develop healthy habits that allow us to feel our best as we age.

Here, we'll explore eight habits you can set to feel your best throughout the years to come.

1. Prioritize regular physical activity

There's no doubt about it—regular exercise supports a healthy aging process. According to Harvard Medical School, the aging process can begin to affect your fitness as early as your 30s. Fatigue becomes more common, it's easier to become out of breath, and your heart can’t beat quite as quickly during exercise as it did in your younger years. This can make exercising feel more difficult, and can contribute to the average of three to four pounds that most Americans put on each year.

Thankfully, exercise can help to slow many of the physical and mental changes associated with the aging process. According to Dr. Linda Fried, dean of Columbia University's Mailman School of Public Health, "Exercise is the closest thing we've found to a magic pill for combating the effects of aging. That's because it works on every physiological system and keeps your entire body fine-tuned. It even stimulates your brain and helps to prevent cognitive decline."

If it's been awhile since you've last exercised, it's a good idea to talk with your doctor before you get started with a new routine. Start slowly, build up your endurance bit by bit, and pay attention to the changes in your mental and physical health as you begin to experience the benefits of regular physical activity. To keep your motivation up, be sure to keep track of your exercise with an app or device (like Apple Health or FitBit) so that you can see your improvements happening in real-time.

2. Eat a balanced and nutritious diet

You know that enjoying a healthy diet can help you feel and look younger, but it can be tough to sift through all of the misinformation that's available online to figure out what you're actually supposed to eat to feel your best.

According to the experts at Johns Hopkins, it's important to remember that nutrition is highly personal, and what works well for you might not work well for someone else.

Here's what the pros at Johns Hopkins recommend for nutrition that supports healthy aging:

• Pay attention to activities that help you achieve and maintain a healthy weight, and eat accordingly. If you're over the age of 50, your priority isn't likely to be building muscle mass. This means that you might want to consider replacing your post-workout protein bar with a balanced meal or snack that's heavy on the veggies and lighter on the grains and protein.
• As long as dairy doesn’t bother your stomach, include it in your diet. While some people may struggle to digest dairy products, not everyone needs to cut out their favorite milk-based foods. If you're not having any digestive issues after eating dairy products, there's no need to start cutting out cheese, milk, or once-in-awhile ice cream.
• Enjoy healthy fats. While fat shouldn't make up the majority of your diet, some fat is necessary to help you feel satiated and help your body metabolize certain vitamins. Focusing on the polyunsaturated fats and monounsaturated fats found in nuts and fatty fish can be a good place to start.

3. Stay mentally active and engaged in your community

Staying engaged in your community can help to support a healthy aging process, according to the Centers for Disease Control. Being involved with others, trying new things, and learning new skills can all help to support your physical and mental health. Bonus: when you learn a new activity, such as a new sport, game, or skill, research shows that you get some mental protection against memory loss.

Try these ideas to get involved with your community:

• Volunteer. Giving back to others is a great way to support your community and get to know others in your area with similar values. Reaching out to your church, temple, other religious organization, local community center, or local animal shelter can all be good places to start learning more about how you can help those in need in your area.
• Get outdoors. Check online or at your local library for information on outdoor interest groups in your area. Joining a walking, hiking, or bird watching group can all help you learn and provide connections with people in your community.
• Get creative. Whether you've been artistically inclined all your life or you're more left-brained, taking up a creative pursuit can be a fun way to learn something new and get to know others who have similar interests. Signing up for music lessons, an art class, or a writing workshop can all help to support your mental health and help you engage with others.

4. Get adequate and quality sleep

It's often easier said than done, but getting high-quality sleep is one of the best ways to slow the negative effects of aging. According to researchers at Colorado State University, insufficient sleep increases your risk for cognitive decline, Alzheimer's disease, depression, dementia, and car accidents.

Try these tips from the National Institute on Aging to improve your sleep:

• Avoid eating large meals at night. When you eat right before you go to sleep, you may experience digestive issues as well as have a hard time winding down.
• Cut caffeine in the afternoon. Save your coffee and tea for the morning hours, as having caffeine too late in the day can make it hard to fall asleep.
• Cut out evening screens. An hour or so before you go to bed, make a point to get away from electronic devices as you begin to relax.

5. Manage stress effectively

Stress doesn't just take a toll on your mental health—it can also affect your physical health. Inflammation and stress are closely linked, according to the American Institute of Stress. Unchecked inflammation can contribute to health issues including cancer, dementia, arthritis, atherosclerosis, type 2 diabetes, and more. In addition to creating these problems, chronic stress accelerates the aging process.

Stress management strategies can help to keep your stress levels in check as you get older. When it's possible, removing the source of stress can provide immediate relief. For example, if you're struggling to make it to the grocery store, asking for help from your church or local senior center may eliminate the problem. If you're having a hard time getting to doctor's appointments, asking a friend or family member for their help may help to reduce your stress levels.

Eating well, staying hydrated, getting plenty of high-quality sleep, and utilizing stress management strategies like meditation and visualization can all help you lower your stress levels and reduce your risk of developing stress-related health problems.

6. Regular health check-ups and screenings

It can be tempting to skip regular health check-ups and screenings when you're feeling healthy, but doing so can have deadly consequences. Attending regular check-ups and health screenings provides your doctor with the chance to notice asymptomatic health issues, as well as provide you with advice and tips necessary to continue living your best life for years to come. If you haven't seen your doctor for a checkup in the past year, reach out today to get an appointment on your calendar.

7. Stay hydrated

Whether you're enjoying the outdoors in warm temperatures or you live in a colder climate, staying hydrated is important to support a healthy aging process. According to a study from UCLA's School of Nursing, up to 40% of older adults may be chronically underhydrated.

While it's a good idea to talk with your doctor about your personal hydration needs, the National Academy of Medicine recommends that men aged 51 and older aim to drink at least 13 cups of fluid per day and women aged 51 and older drink at least 9 cups of fluid each day. An important note: water, food, and other beverages all count toward hitting your daily goal.

Evidation: Here to support your health journey no matter what your age

From managing stress effectively to staying hydrated to staying engaged with your community, aging well can feel like a full-time job. No matter your age, it's never too late to start taking steps toward becoming the healthiest version of yourself. Whether you're beginning an exercise program, cleaning up your nutrition, or working to improve your sleep so that you can get the rest you need to thrive, healthy habits add up over time.

Thankfully, you don't have to try to figure it out alone. At Evidation, we get it, and we're here to help. Our app works to use the health data you choose to share with us to create personalized, content-based insights that will help to keep you on the path of moving you where you need to go. Learn more about how our app works here and download Evidation today to get started.

Academic stress can make it tough for you to thrive as a student, and implementing stress management techniques for students can help. From academic pressures to trying to balance life responsibilities with a tough course load, many people who’re working through their education experience stress. Left unchecked, stress can begin to affect your physical and mental health, making it even harder to stay on top of your busy to-do list. Thankfully, there are several stress management techniques for students that you can use to help you stay calm, no matter how tough your courses.

Let's take a look at some of the strategies you can use to manage your school-related stress.

1. Deep breathing exercises

Deep breathing exercises don't just feel great because you take a moment to pause and think—they can also lower your cortisol (stress hormone) levels.

Box breathing can be a simple way to get started with deep breathing. The concept is simple: inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds, hold for 5 seconds. This technique can act as an anchor in times of stress, and you can return to it at any time, even if you're taking an exam or getting ready for a presentation.

The 4-7-8 technique is also popular: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This technique also works well for anxiety, and can be especially helpful if you're having trouble falling asleep.

2. Mindfulness and meditation practices

Staying centered in the present moment can be tough when you're dealing with stress, and practicing mindfulness and meditation can help.

Some of the positive effects of meditation include:

• Lower resting heart rate
• Lower blood pressure
• Increased creativity
• Increased self-awareness
• Better sleep
• Less focus on negative feelings

There's no need to carve out an hour for meditation each day in order to reap the benefits of the practice. Check out a simple guided meditation session to help you center and become mindful of what's happening inside your head.

3. Time management skills

Feel like you're constantly running from one task to the next? You're not alone.

A 2015 study showed that 53% of college students struggle more with time management in college than they did in high school, and 78% of college students say that they struggle with time management throughout their college careers.

Try these tips to make the most of the time that you have:

• Identify and eliminate time wasters: Social media can be fun, but it's easy to get stuck scrolling. Set a time limit each time you look at social media, and consider removing the app buttons from the home screen of your phone so that your accounts are a little more difficult for you to access.
• Plan it out: Finding a way to keep track of your daily tasks can work wonders when it comes to managing your time effectively. Find and use the method that works for you. Whether you prefer pen-and-paper or a digital calendar, keeping an eye on what's ahead can help you make sure you're prepared.
• Stop multitasking: While it can be tempting to do more than one thing at a time, this often backfires. Focus on one task at a time, and finish it completely (if possible) before moving onto the next item on your list.

4. Physical activity and exercise

It's a bit counterintuitive to think that adding one more task to your list could help you manage your time more effectively, but it's true: exercise can help with time management. Since exercise releases endorphins and lowers stress levels, it can help you boost your overall feelings of well-being, making it easier to sail through assignments faster than you can when you're under stress.

5. Healthy eating habits

Eating well can help you have the energy you need to thrive despite your busy schedule—and loading up on nutrient-dense foods can even make you a better leader, according to Forbes. When you eat well, you're better able to keep even energy levels throughout the day, helping you ward off the afternoon crash that can cause a slump in your productivity.

Researchers believe that most of the body's serotonin (mood-boosting chemical) receptors are located in the digestive organs. If the bacteria in your gut are healthy, scientists theorize that your receptors may work better, helping you stay happier. A boost in happiness can help to provide a much-needed boost in productivity—making it easier to manage your time.

6. Adequate sleep

One of the simplest ways to improve your well-being is getting high-quality sleep. We understand that all-nighters can be tempting, especially when you're having trouble sleeping due to thinking about your seemingly endless to-do list. That being said, getting enough sleep helps to improve your ability to get things done during the day.

If you're struggling to get enough sleep due to academic stress, you're not alone.

Try these tips to get the shut-eye you need:

• Protect your sleep schedule. Aiming for 7–8 hours of sleep each night and going to bed/waking up around the same time (even on the weekends) can help you get the rest you need.
• Avoid naps. If you must nap, keep it early in the day, and don't sleep for more than an hour.
• Cut the caffeine. When you drink coffee or other caffeine, your body stops listening to its own sleep signals, which can make it difficult to fall asleep. If you're not willing to give up caffeine entirely, try to keep your intake to less than 400 mg per day (about 4 cups of coffee).

7. Using technology for stress management

Used correctly, technology can be a valuable tool to reduce stress and help you learn more about your mental health needs. Using apps to manage your sleep, nutrition, stress levels, and physical activity can all provide valuable insights into the stress management strategies that work best for you.

When it comes to finding the best ways to manage stress, it's key to pay attention to what works well for you. You may find that your stress management techniques need to change over time—for example, the stress management tools for elementary students that worked well for you may not be effective for managing stress in college. Changing up your physical activity, understanding your own sleep needs, and changing your mindfulness habits can all play a role in accommodating your changing stress management needs over time.

At Evidation, we're here to empower you by helping you understand the health data that you choose to share. Based on the information you provide, we offer insights and content to help you live your best, least-stressed life. Learn more about our app here and get started today.

It's tough to watch the news today without hearing an opinion on vaccines, and it can be hard to sort through all of the misinformation to get the truth about vaccine safety and efficacy. At Evidation, we understand the confusion, and we're here to help. In this article, we'll dig into the science behind vaccines, different types of immunizations, how vaccines create immunity, and common misconceptions about immunizations.

The science behind vaccines: How does immunization work?

Whether you're curious about fighting the flu with a yearly vaccination or you're unsure about how vaccines will affect your child, it's important to understand the basic tenets of how vaccines work.

Let's take a look at the steps your body goes through when you receive an immunization:

• Introduction of antigen(s): A vaccine contains weakened or inactivated parts of an organism, or antigen, that triggers the body's immune response. The antigen in the vaccine could be a piece of a virus or bacteria, a protein, or a weakened or killed form of the pathogen.
• Immune system response: When a vaccine is introduced to the body, the immune system recognizes a foreign substance (the antigen). The immune system then responds with pathogen-fighting white blood cells including T-lymphocytes (T-cells) and B-lymphocytes (B-cells).
• Production of antibodies: B-cells go to work producing antibodies (proteins) designed to fight the antigen introduced by the vaccine.
• Formation of memory cells: Some of the B-cells and T-cells released by the immune system become memory cells that remain in the body long after the initial immune system response. These cells "remember" the pathogen and are able to attack it in the event that it's introduced through a non-vaccine source.
• Immunity development: If the body is later exposed to the actual pathogen, the immune system can quickly recognize and respond, thanks to the memory cells. The antibodies and immune cells can effectively neutralize the pathogen before it causes illness.

Types of vaccines

Researchers use a number of factors to determine what type of vaccine will be most effective against each pathogen.

Common types of vaccines include:

• Live-attenuated vaccines: These vaccines contain a version of a living microbe that has been weakened so that it can't cause disease in healthy people. The measles, mumps, and rubella vaccine (MMR) is an example.
• Inactivated vaccines: These are vaccines that contain a killed version of the microbe (this includes the polio vaccine).
• Subunit vaccines: Also known as recombinant, polysaccharide, and conjugate vaccines, these vaccines contain pieces of a pathogen (like a protein or sugar). Vaccines against HPV and hepatitis B fall into this category.
• mRNA vaccines: These immunizations instruct cells to produce a protein that triggers the body's immune response, and include some types of the COVID-19 vaccine.

Vaccine development process

Vaccine development is a complex, multi-stage process that can take many years.

The main stages of vaccine development include:

• Exploratory stage: In this stage, scientists conduct research to identify antigens that could help to treat or prevent a disease and potential targets (like parts of the virus or bacterium) are identified.
• Preclinical stage: Researchers use cell cultures and animal testing to determine the safety and efficacy of the vaccine.
• Clinical development: This stage involves three phases of human testing, each with expanded numbers of volunteers.
• Regulatory review and approval: Developers submit a licensing application to the U.S. Food and Drug Administration (or the equivalent governing body in the country in which the vaccine is being developed). The vaccine receives approval for public use if it meets the required standards.
• Manufacturing, quality control, and surveillance: Vaccines are regularly tested for safety, potency, and side effects during the manufacturing process, as well as throughout the time period for which the vaccine is distributed to the public.

Common misconceptions about vaccines

You want to do what's best for your family, but misinformation can make it difficult to understand the realities of vaccine safety.

There are many misconceptions about vaccines, including:

• Myth: Vaccines cause autism.
• Truth: Extensive research shows that there is no connection between vaccines and autism.

• Myth: Vaccines contain harmful ingredients. 
• Truth: The ingredients in vaccines are present in very small amounts and are safe. They are included to ensure the vaccine's effectiveness and stability. Ingredients like formaldehyde and aluminum are present at levels much lower than what we encounter in daily life.

• Myth: Natural immunity is better than vaccine-acquired immunity. 
• Truth: Natural infections can cause complications and death. Vaccines are a safe, effective way to develop immunity without the risks of contracting an illness.

Evidation’s resources on vaccines

At Evidation, we're here to provide you with everything you need to know regarding the latest vaccine research. We're proud to partner with medical research organizations around the world to help our planet become a healthier place. Click here to check out our latest news, and click here to see more about our vaccine-specific research. Be sure to check back regularly to learn more.

Evidation: Supporting your health and driving research forward

At Evidation, we're committed to helping you feel your best. When you choose to share the health data that you're already tracking with other apps, we're able to aggregate your information to provide you with personalized, content-based recommendations that can help you take your health to the next level. We also reward you for taking healthy actions, making it easier to stay on track as you work toward your wellness goals.

Vaccines are made possible with thorough health research, and at Evidation, we're doing our part to contribute to the greater good. When you sign up for our app, you can choose to share health-related data from apps you're already using to inform health research, putting the information you're already collecting to good use. We only share data with your approval and ask your permission every time.

We'd love to support you as you work to become your healthiest self. Learn more about Evidation and download our app today.

Dietary experts argue whether or not breakfast is the most important meal of the day, but one thing is certain: Your morning meal can have a huge impact on how the rest of your day plays out. But what about children and teens? Mornings with kids are busy, and it can be challenging to find time to serve up a home-prepared meal, but a healthy breakfast for kids before school is doubly important.

Several studies have shown that kids who eat a nutritionally balanced breakfast perform better in school. In addition to improved academic performance, the food kids eat in the morning impacts their energy levels, mood, behavior, and concentration. Research indicates a healthy breakfast also affects a child's physical health. In this article, we'll learn more about how breakfast benefits kids, along with sharing some simple breakfast ideas to make your hectic morning flow more efficiently.

The benefits of a healthy breakfast for kids

Perhaps the first thing parents think of in terms of a healthy breakfast for kids before school is how morning nutrition impacts a child's focus, memory, and concentration during the school day. You can think of a healthy breakfast as brain food for the first half of your child's day.

During the first few years of a child's life, over one million new neural connections are formed every single second of the day. As young children get older, brain growth shifts to cognitive function. As for older kids, adolescence is the time when the teen brain gets the most fine-tuning. The human brain doesn't stop maturing and developing until the mid-20s.

Overnight oats for busy mornings

When there's no time for meal prep in the morning, consider making your breakfast the night before. Overnight oats are made with basic pantry ingredients, and this is a budget-friendly breakfast option. Because they're a great source of beta-glucan fiber, oats may lower cholesterol levels and reduce the risk of heart disease.

Follow this basic recipe, substituting whichever fruits, milk, and nuts you like.

Ingredients

• 2 cups rolled oats (we don't recommend instant oatmeal for this recipe)
• 2 cups milk (dairy, almond, oat, or soy)
• 1 tsp. cinnamon or other spices (vanilla, nutmeg)
• 4 Tbsp. chopped nuts (walnuts, pecans, or almonds) or nut butter (peanut butter, almond butter, cashew butter)
• 1 1/2 cups fruit, cut up (blueberries, peaches, apples, strawberries, or bananas)
• 4 tsp. sweetener (maple syrup, honey, monk fruit sweetener)

Directions

1. Pull together 4 glass containers that will hold 2 cups of ingredients each.
2. Add 1/2 cup milk, 1/2 cup oats, and 1/4 cup cinnamon to each container, stirring to combine the ingredients.
3. Cover the containers with tight-fitting lids.
4. Store overnight in the refrigerator.
5. The next morning, add 1/3 cup of fruit atop the oats, along with 1-2 teaspoons of your favorite sweetener.
6. Serve cold or heat your overnight oats in the microwave.

Healthy breakfast muffins

If you need healthy breakfast ideas for toddlers or older kids, muffins are simple to pull together. Muffins feel like a treat, but when you use the right ingredients, these breakfast mainstays can be quite nutritious. This basic muffin recipe can be customized with your own favorite add-ins. If you use maple syrup for this recipe, you can avoid refined sugars. Also, unlike sugar, maple syrup does have some health benefits.

Ingredients

• 1 1/2 cups whole wheat flour (white whole wheat is OK)
• 1 tsp. baking soda
• 1/2 cup light brown sugar or coconut sugar
• 1/8 tsp. salt
• 1/2 cup maple syrup
• 2 eggs
• 3 Tbsp. coconut oil, melted
• 1/2 cup almond milk, unsweetened
• 1 cup fruit (applesauce with cinnamon, mashed bananas, whole cranberries, diced oranges, pureed pumpkin)

Directions

1. Liner a muffin pan with liners, and preheat your oven to 350 degrees Fahrenheit.
2. Mix dry ingredients in a bowl.
3. Mix eggs, almond milk, maple syrup, and fruit in a bowl.
4. Add the dry ingredients to the wet ingredients and stir until well-mixed.
5. Add the melted coconut oil to the mixture and stir again.
6. Fill the muffin cups 3/4 full.
7. Bake for 18-22 minutes.

Yogurt parfaits with fresh fruit

Protein is important for young minds, so starting the school day with some protein-rich yogurt is the best way to give your kiddos a solid start for the day. Yogurt is also rich in calcium, which is essential for bone health.

With Greek yogurt, you also get vitamin A, riboflavin, selenium, and B vitamins. For lots of beneficial antioxidants, add some juicy berries to your yogurt parfait. And the granola in this parfait will provide plenty of fiber and extra protein, so your kids will feel fuller for longer. Follow this recipe, and substitute your own favorite pantry staples.

Ingredients

• 2 cups plain or flavored Greek yogurt
• 3 cups fresh fruit (strawberries, blueberries, pineapple, blackberries, peaches)
• 2 cups granola

Directions

1. In glass containers, spoon about 1/4 cup of the Greek yogurt.
2. Add 1/4 cup of the granola on top of the yogurt.
3. On top of the granola, add 1/4 to 1/3 cup of fruit.

These yogurt parfaits can be prepared the night before.

Quick and nutritious smoothie recipes

Smoothies are quick and easy, and kids love them. You can pull your ingredients together the night before and blend them up in the morning to save even more time in the busy early hours of the day. Start with your base of plant-based or dairy milk, coconut water or fruit juice, and fruit. Then, add extra ingredients your kids enjoy. Any of these smoothies will give your kids a tasty head start.

• Banana berry smoothie: Use frozen bananas and your choice of berries.
• Pineapple mango smoothie: Frozen or canned pineapple pairs nicely with frozen mango chunks.
• Nut butter banana smoothie: Give your kids a jolt of protein with a creamy smoothie made with frozen bananas and their favorite nut butter.
• Spinach avocado smoothie: Blend chunks of avocado and fresh spinach leaves with bananas and unsweetened plant-based milk.

Egg-based breakfast ideas

Eggs are one of the purest protein sources you can find, and there are so many delicious ways to prepare a hearty breakfast with them. You can't go wrong with any of these classics.

• Veggie egg scramble: Scramble eggs with vegetables.
• Omelet: Make a classic omelet, or create a western-style omelet loaded with vegetables and topped with salsa.
• Poached eggs on toast: Add a poached egg to a slice of whole-grain toast for a breakfast rich in fiber and protein.
• Breakfast burrito: Fill whole wheat tortillas with scrambled eggs, cooked diced potatoes, and diced turkey bacon for southwestern flavor.

Incorporating fruits and vegetables

The recipes we share above for muffins, yogurt parfait, and overnight oats will give you lots of ideas for incorporating fruit into a healthy breakfast. But what about getting some nutrient-rich veggies into your kids for a morning meal? Consider any of these ideas to add vegetables to your morning meal rotation.

• Breakfast burrito: Stuff a whole wheat tortilla with black beans, sauteed onions and bell peppers, spinach, and scrambled eggs.
• Veggie smoothie: Opt for a vegetable smoothie instead of a fruit smoothie. Add leafy greens like spinach and kale, or get creative with ingredients like cauliflower rice, cooked sweet potatoes, and avocado.
• Avocado toast: While avocado is technically a fruit, it spreads up beautifully on toast.
• Egg dishes: Add vegetables such as zucchini, onion, tomatoes, and bell peppers to omelets, scrambled eggs, quiche, and frittatas.
• Veggie muffins: Instead of pureed fruit, add diced or pureed vegetables like carrots, spinach, and zucchini to our basic muffin recipe.

Healthy breakfast ideas for kids

Active kids of all ages need fuel, and the right balance of protein, fiber, and carbs will give them a solid start to their busy days. Try some of our healthy breakfast ideas for toddlers, grade-school-aged kids, and teens to make your mornings easier while providing them with a healthy breakfast.

You can pair the Evidation app with apps that track food intake. The Evidation app allows you to earn points and rewards for tracking healthy habits, including sleep, mood, and physical activity. Download the app today to get a jumpstart on your family's healthy living journey.

Immunizations have saved countless lives since 1796, when Dr. Edward Jenner developed the first successful vaccine. Robust testing systems and lengthy clinical trials ensure the safety and efficacy of vaccines.

In today's increasingly digital world, many people are inundated with vaccine misinformation. From social media posts to non-experts producing fear-mongering videos, it makes sense that vaccine misinformation negatively affects immunization rates among the general public.

In a 2024 study, researchers found that when people read social media misinformation that implied a relationship between vaccination and health problems, their intention of getting the COVID-19 vaccine dropped by 1.5 percentage points. Thankfully, much of this misinformation is flagged by social media outlets, reducing the number of post viewers. The study found that vaccine-skeptical content is far more nefarious, as its factually accurate but misleading presentation can cause readers and viewers to misunderstand the actual effects of vaccinations.

Here, we'll explore what you need to know about vaccine safety, and go over some facts and myths that will help you understand why vaccines are such an important part of your wellness plan.

Understanding vaccine safety

It's smart to research your healthcare decisions, and it makes sense to want to know more about the flu vaccine and other immunizations before you decide to move forward with vaccinations. Understanding the testing process that vaccines go through before they're released to the public may help you feel more comfortable with vaccinations.

The stages of the vaccine testing process in the United States include:

• Research and discovery: This process typically takes at least a decade and involves researchers working together to develop a potential vaccine.
• Proof of concept: In this stage, researchers study the potential vaccine's ability to create an immune response in mice and other small animals.
• Testing: If the vaccine shows promise in the proof of concept phase, clinical trials begin. Researchers submit their investigational drug to the Food and Drug Administration (FDA), and human clinical trials begin.
• Manufacturing: In this phase, the FDA explores the company's manufacturing plan for the vaccine, and inspects the manufacturing facility.
• Approval: A vaccine is approved or disapproved based on pre-clinical data and clinical data and information gathered regarding the company's manufacturing process.
• Recommendations for use: In this post-approval stage, the Advisory Committee on Immunization Practices develops recommendations for who should receive the new vaccine. Then, the director of the Centers for Disease Control (CDC) may approve the vaccine for public use.
• Post-approval safety monitoring: After the vaccine is distributed, the CDC and the FDA continually monitor the vaccine's safety.

The testing process is lengthy and detailed, and works to ensure that vaccines are as safe as possible.

Let's take a look at some of the common myths surrounding vaccinations.

Myth: Vaccines cause autism

Truth: Vaccines do not cause autism

The research is clear: there is no link between autism and vaccines. Some people have argued that thimerosal, a mercury-based preservative in vaccines, causes autism. A 2004 study proved this theory untrue. For those who are still concerned about thimerosal, it may be helpful to know that this preservative is only found in certain types of flu vaccines, and there are thimerosal-free alternatives for those who prefer that option.

Myth: Vaccines contain harmful ingredients
Truth: Vaccines are thoroughly tested and safe

Vaccines contain ingredients that allow healthcare providers to safely administer the immunization. Any substance can be dangerous if ingested in high doses, including water. Vaccine ingredients are found in lower concentrations than people are naturally exposed to in our day-to-day environment. Many people worry about formaldehyde in vaccines, but the amount of the chemical in vaccines is much lower than the amount we ingest in daily life from exposure to cosmetics, carpets, paint, cough drops, and upholstery.

Myth: Natural immunity is the only effective type of immunity
Truth: Vaccine-induced herd immunity and natural immunity are both valuable

While it's true that natural immunity typically offers better protection than most vaccines, don't cancel your flu shot just yet. Achieving natural immunity requires a high price, including suffering from a potentially life-threatening disease, in order to achieve protection similar to what you would get from a vaccine. Some vaccines—including the HPV vaccine, tetanus vaccine, and Hib vaccine—produce a stronger immune response than natural immunity.

Myth: Vaccines overload the immune system

Truth: Vaccines may cause slight side effects for a few days, but they do not overload the immune system

We've all heard someone say that they got the flu shot and then got the flu a few weeks later. It's important to remember that vaccines aren't 100% effective, but contracting an illness doesn't necessarily mean that a vaccine did not work. The side effects that come with some vaccinations—like a general feeling of malaise for a few days—are typically related to the body's immune response to the vaccine. Some people believe that a person's immune system can be overloaded and left unable to handle the pathogens introduced through immunizations. Repeated studies have demonstrated that receiving multiple vaccinations at the same time has no higher risk of adverse effects than receiving single vaccinations only, debunking the myth of immune system overload.

Evidation's role in promoting vaccine confidence

At Evidation, we're doing our part to contribute to health research by contributing individual health information to the researchers who need it most. With your permission, we use the health data you're already tracking to inform new treatments, help researchers better understand the effects of medication on the human body, and more. Bonus—you'll also get rewarded for keeping up with the healthy activities you're already doing, and we'll provide you with personalized content-based insights to help you keep moving toward becoming your healthiest, happiest self.

There's no way around it: vaccines work. At Evidation, we're proud to stand strong in the fight against misinformation to help people live longer, healthier lives. Accurate information is key in helping people feel comfortable receiving vaccines, and we're thankful to you for allowing us to do our part to support vaccine research and promote public health. Click here to learn more about what our app has to offer and get started today. We can't wait to support you!

August is National Immunization Awareness Month, and this is a great time to shed some light on the truth about vaccines. Just like you can use a health tracker to predict a coming illness, vaccines can help people potentially prevent illness in the first place, or in the case of the flu and COVID-19 vaccines, reduce the impact of the illness. As we enter this critical month, the team at Evidation wanted to dig into the importance of vaccines for individuals and the community as a whole.

Recognizing the importance of vaccination

Since the discovery of vaccines, some of the world's deadliest viral and bacterial illnesses have been practically eliminated or greatly reduced globally. The World Health Organization states there are 25 illnesses with current vaccines. Several diseases commonplace a century ago are now pragmatically gone, including life-altering diseases like polio, hepatitis A, and tetanus.

In other words, vaccines save lives. National Immunization Awareness Month is an excellent time to draw attention to the importance of vaccination, so more people will get on board and get vaccinated.

Debunking popular vaccine myths

Sadly, vaccines have several myths surrounding them. Like all good myths, they have a measure of truth or speculation. Here are the four most popular and the reality behind them:

1. Herd immunity is enough

Herd immunity occurs when the majority of a population is vaccinated, which reduces the chances of an outbreak. Herd immunity protects the most vulnerable populations, like infants or pregnant individuals, who can't get vaccinated. So there's a measure of truth here. But if too many people rely on herd immunity, it won't work anymore. Also, the number of vaccines needed to reach this point is high. According to Yale, herd immunity against measles doesn't start until 95% of the population gets vaccinated. If too many people buy into herd immunity for their own protection, it won't exist.

2. Vaccines contain harmful ingredients

Again, there's a measure of truth to this myth. According to the American Academy of Allergy, Asthma & Immunology, some vaccines contain ingredients that can be harmful in high doses, such as thimerosal. However, manufacturers are moving away from these ingredients when possible, and the amount in the vaccine is very small. In fact, you're naturally exposed to mercury, the main toxin in thimerosal, every time you drink milk or eat fish, and in much higher concentrations than what's in the vaccine.

3. Vaccines cause autism

One of the biggest popular claims circulating today is that vaccines cause autism. For some parents of children with autism, looking for a cause can become their mission.

This myth became popular in 1998 when Andrew Wakefield published a case study in the Lancet. It suggested that the MMR vaccine may trigger behavioral regression in children. Sadly, many considered this study fact, even though it only studied 12 people, had poor parameters, and was entirely speculative. In fact, 10 of the 12 co-authors of the paper retracted their interpretation of the results, but the misinformation was already out there.

In 2012, the National Academies performed a new study to determine if vaccines can trigger autism. It found that vaccines were very safe. In 2013, the CDC added to that study and found that the number of antigens from vaccines was the same between children who were on the autism spectrum and those who weren’t. Based on these two studies, the CDC has stated that vaccine ingredients don't cause autism.

4. I don't need vaccines against normal childhood illnesses like the flu or chickenpox.

For many people, getting vaccinated against something like the flu or chickenpox, which isn't often life-threatening, feels unnecessary. Yet, even though most people have mild symptoms of these illnesses, they can be very dangerous for some. In the United States, between 140,000 and 710,000 people are hospitalized yearly from flu complications, and between 12,000 and 52,000 die. You don't know if you or your child are in the "high risk" category or not. With the low risk of vaccines, it's a health measure worth taking.

Vaccination across the lifespan: Tailoring recommendations for different age groups

Vaccines are safe, but using a vaccine schedule to deliver them at the recommended ages helps protect children from uncomfortable vaccine reactions. It also ensures that they get as many vaccines as possible by the time they are in preschool.

The CDC has a recommended vaccine schedule that looks like this:

Birth to six months

In the first six months of life, babies should receive their first doses of:

• Hepatitis B
• Rotavirus
• DtaP
• Hib
• Pneumococcal conjugate
• Inactivated poliovirus

Six months to two years

Between six months and two years, toddlers need several boosters for the vaccines they've already received, as well as these:

• COVID-19
• Flu vaccine
• MMR
• Chickenpox
• Hepatitis A

Later childhood and teenage vaccines

After the initial round of vaccines, children need the flu shot and COVID-19 vaccine annually. In addition, they'll need the following:

• HPV vaccine – First dose around age 11
• Meningococcal disease – First dose around age 11
• Tdap – First dose around age 11

Vaccines for adults

Adults need annual vaccines against COVID-19 and flu. In addition, they will need the Tdap vaccine on occasion to protect against tetanus. Adults who travel outside of the United States may need additional vaccines against illnesses still prevalent globally. Finally, adults need a booster for their HPV vaccination by age 26. At college age, young adults may need an MMR booster. Older adults benefit from the pneumonia and shingles vaccines. 

The challenge of vaccine equity

Some of the benefits of vaccination, like herd immunity to protect the most vulnerable, don't work if people can't access vaccines. According to the WHO and other global health organizations, countries with low economic status often struggle to obtain and distribute vaccinations. Even within the US, people who don't have health insurance may not have the funds to get vaccines for their children or themselves.

To combat this, in 2020, the CDC pioneered the Partnering for Vaccine Equity program, which increased funding for adult immunization programs. While more work needs to happen, this has gone far in increasing vaccination rates in underserved communities.

COVID-19 vaccination

The COVID-19 vaccine is the newest vaccine to make global headlines, as we're just a few years past the height of the pandemic. Since its introduction at the end of 2020, at least 80% of the US population has received at least one dose of the vaccine. This has prevented over 18 million hospitalizations and 3 million potential deaths.

This vaccine shows the power of working fast to protect against a global threat. Its swift development and free administration helped curb the effects of the pandemic. Continued use of the COVID-19 vaccine and boosters in the future may help keep new variants at bay.

What's the bottom line? Immunizations are safe and provide protection for our kids and the community at large. During National Immunization Awareness Month, take a moment to check your vaccine history and make sure you're up-to-date.

Are you ready to keep track of your health? Evidation makes it easy. Use your daily health data from your fitness tracker to find patterns and improve your health by connecting to our tool. Download the app today.