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Studies show that men assume they're healthier than others—even when this isn't the case. 65% of men believe they're "naturally healthier than others in general," while 40% of men state that they get their health advice from social media.

One possible reason why so many men believe they're healthier than others: many health conditions that affect men are silent killers. Heart disease, colon cancer, and high blood pressure can all quickly turn life-threatening, despite patients having no prior symptoms.

Here, we'll explore why check-ups are so important for men, the numbers you should be discussing with your doctor annually, and how you can make small lifestyle changes to support your overall wellness.

Why regular check-ups are essential for men's health

Regular health care screenings and check-ups are essential for men's wellness, yet only three out of every five men get an annual physical. 40% of men only schedule an appointment with their doctor when they have a serious medical condition.

While it can be easy to put off a doctor's appointment when everything is going well, doing so can be deadly. According to the Centers for Disease Control, if all U.S. residents received the recommended preventative care protocols, over 100,000 lives could be saved each year.

Regular check-ups also give you a chance to get to know your doctor, allowing them to develop a baseline for your health. For example, if you typically have low blood pressure, your doctor will realize that deviation from that is abnormal for you, even though your number may register as normal on a typical scale. When you're familiar with your doctor through regular visits, you also get to develop a level of comfort that can make it easier to reach out in the event that something feels off.

What to expect during a typical men's health check-up

It's normal to be unsure of what to expect during a check-up if it's been awhile since you've seen a doctor.

Typically, a men's health check-up includes:

• Physical exam: Your doctor will likely check your eyes, ears, throat, reflexes, abdomen, limbs, breathing, heart rate, genitals, and joints. Your doctor will also listen to your heart and address any concerns.
• Screenings: Depending on your age, family history, and health history, your doctor may take your blood pressure, perform a prostate exam, and/or perform a hernia exam.
• Lab testing: Your doctor may perform or order lab tests, such medical imaging tests, or a cholesterol screening.
• Immunizations: Your care provider will likely recommend some vaccinations, such as the flu shot, COVID-19 vaccine, or a tetanus shot.

Your check-up will be tailored to your needs, and your doctor will work with you to address any concerns that you bring to your visit. Your doctor may recommend a follow-up visit to discuss new medications or to monitor a health issue.

Key health metrics to monitor during regular check-ups

Keeping tabs on certain health metrics can help you and your doctor spot health issues early on, leading to simpler/more effective treatment. If your doctor is unable to treat a concern within your metrics, they may refer you to a specialty provider who can provide the diagnosis and care that you need.

Health metrics that your doctor may monitor at your yearly appointments include:

• Blood pressure: There's a reason healthcare professionals call high blood pressure the silent killer—the condition usually doesn't present any noticeable symptoms until it's too late. Your doctor may talk with you about lifestyle changes or medications that can help control your blood pressure.
• Cholesterol levels: According to a study from Harvard University, one in six Americans has high cholesterol. Exercising, quitting smoking, and eating a diet low in processed food can all help to lower your cholesterol.
• Waist circumference: Keeping an eye on your waistline can help you understand your risk for certain health conditions, including metabolic syndrome, type 2 diabetes, and heart disease. The risk of developing these conditions rises for men with a waist circumference of more than 40 inches.
• Resting heart rate: Used in conjunction with your blood pressure reading, keeping track of your resting heart rate can provide you and your physician with insights into your cardiac and overall health.

The impact of lifestyle on men's health

Your doctor will talk with you about your lifestyle during your check-up. While it can be tempting to fib, be honest with your doctor about smoking, drinking, eating habits, mental health, and other issues that may feel a little uncomfortable to talk about.

Your doctor isn't there to judge you—they're there to help you stay healthy and feel your best. Your doctor has already seen and heard it all, and nothing you say is going to surprise them when it comes to your habits and health. The more information you provide your doctor, the better they're able to support your healthcare needs.

The connection between regular check-ups and longevity

Men are at a higher risk than women for heart attacks, strokes, cancer, and suicide. On average, men die six years before women, and getting regular check-ups can help to lengthen your life and preserve the quality of your day-to-day life. Even when you're feeling fantastic, checking in with your doctor once a year can give you peace of mind that you're doing well.

How technology is changing men's health check-ups

From wearable devices to online doctor's appointments, technology is making it easier than ever to get the care that you need. While virtual care can be an excellent stand-in when you aren't able to make it to the doctor and have an acute care need, it's vital that you see your doctor face-to-face for a check-up at least once a year. If you haven't seen your primary care provider over the past year, make an appointment today (and encourage others to do the same).

Taking action before there's a problem is one of the smartest things you can do to preserve your health. When you check-in with your doctor on a regular basis, you're lowering the likelihood that a symptom of something serious could go unnoticed. Tracking your own health can help, too—check out how the Evidation app utilizes your health data (with your permission) to provide content and insights designed to support your needs.

Spending time in the summer sun can feel amazing, but it's important to make sure you're taking steps to protect your body from the heat. Staying hydrated is vital for your overall well-being, especially when you're spending time in hot temperatures, when the risk of dehydration is higher.

Drinking plenty of water is an important part of staying hydrated, but the fruits that you enjoy can also play a vital role in making sure you're getting enough H2O.

Here, we'll take a look at exactly why it's so important that you keep your body hydrated during the summer, and what fruits and vegetables you can rely on to provide your body with an extra water boost (and some fantastic additional health benefits).

The importance of hydration in the summer months

Drinking plenty of water throughout the day is important no matter what the temperature outside. When you become dehydrated, your body no longer has the water it needs to function properly. This can cause problems with digestion, regulating your body temperature, moving oxygen throughout the body to fuel activity, and regulating bodily chemicals.

Between increased activity levels to sky-high outdoor temperatures, it's easy to become dehydrated in the summer. After just a few hours in the sun, dehydration can easily set in. If you're sweating, you're at an even higher risk of losing the water you need to feel your best.

If you're engaging in cardiovascular exercise (like hiking, swimming, or playing a sport), it's easier to become dehydrated. Certain groups, including older adults, children, and babies, are more likely to become dehydrated than other groups. In addition to taking frequent breaks, drinking plenty of water, and avoiding the sun when it's at its peak (generally from 10 am to 2 pm), eating summer fruits that have a high water content can help you get the hydration your body needs.

Nutritional benefits of summer fruits

In addition to helping you stay hydrated, enjoying fresh fruit provides multiple health benefits, including:

• A healthy dose of fiber to keep your digestive system regulated
• Feel-good nutrients to boost your mood and lower inflammation that may be related to depression
• Nutrients that help with weight loss by providing your body with the fuel it needs, potentially lowering cravings
• Iron to boost your immune system and help your hair, skin, and nails shine

Top hydrating fruits for summer

Ready to give your body what it needs to stay hydrated this summer? Fantastic! In addition to drinking the recommended amount of water for your needs each day, add these summer fruits to your meals and snacks for an extra hydration boost.

Cucumbers

Believe it or not, cucumbers are actually considered a fruit, and these refreshing delights are perfect for upping the hydration of both sweet and savory summer favorites. Made up of 95% water, cucumbers pack a hydration punch! Chop fresh cucumbers to sprinkle on a salad, or slice them up to create these Mexican-inspired spicy cucumber sandwiches.

Watermelon

Made up of 92% water, watermelon isn't just great for staying hydrated—it's also loaded with fiber and vitamin C. For an extra-refreshing treat, slice watermelon into cubes, stick each cube with a popsicle stick, and freeze for a vitamin-packed, hydrating boost that cools you off fast.

Tomatoes

Red tomatoes are loaded with even more water than watermelon! The fruit's 94% water content makes it a great way to add hydration to summer sandwiches and salads. Snacking on chilled cherry tomatoes can help you hit your hydration goals while also enjoying the fruit's antioxidant punch.

Apples

Apples: they're not just for fall! Coming in at 84% water content, fresh apples are a delicious option to help you get the water you need. Believe it or not, studies show that eating an apple first thing in the morning can provide you with more of an energy boost than drinking a cup of coffee. Apples can also support gut health and may lower the risk of heart disease.

Oranges

There's nothing better than a ripe, juicy orange, and with a water content of 87%, oranges are the perfect way to hydrate on hot summer days. An important note: while orange juice can be hydrating, you're better off eating the whole fruit. The blood sugar spike caused by a glass of juice can leave you feeling less than your best, but eating a whole orange gives your body the fiber it needs to process the fruit's high sugar content.

Strawberries

Tying with watermelon at a 92% water content, ripe summer strawberries are a great fit to help you stay hydrated. Try enjoying a few with your breakfast, slicing some up for a snack, or mixing them into yogurt for a refreshing mid-afternoon treat.

Creative ways to incorporate summer fruits into your diet

Looking for fun ways to enjoy more fruit this summer? Try these ideas:

• Slaws: When you're making a slaw for a picnic, add diced strawberries or matchstick-sliced apples for an unexpected burst of sweetness.
• Grill it up: Brush your favorite summer fruit with a little bit of oil, then grill for a few minutes to bring out the fruit's natural sugars.
• Smoothies: Creating a whole-fruit smoothie once a day can be a great way to get a wide variety of fruits into your diet.
• Swap syrup for purees: Instead of topping your favorite waffles or pancakes with sweet maple syrup, make your own puree out of your favorite summer fruits.

Ready to Feel Your Best? Download Evidation Today!

Staying hydrated during summer doesn't have to be boring—it can also be delicious. Loading up on your favorite fruits can help you enjoy nutrient-dense hydration. When you download the Evidation app, you'll receive content-based suggestions that provide you with even more tips to help you stay healthy and hydrated. You'll also get personalized insights on sleep, activity, and mood to help you make the most of your health data. Download the app today to get started and learn more!

Eating a balanced diet can help you feel your best, but it can be tough to meet your body's needs on a day-to-day basis if you're not sure exactly what a balanced meal looks like. If you're confused as to what exactly you're supposed to eat to feel your best, we get it. There's a ton of conflicting information out there on healthy eating, and it can be overwhelming to try to figure out what works for your body.

Balanced nutrition isn't about dietary perfection—it's about eating the foods that give your body the energy and nutrients that it needs to thrive. Here, we'll explore why it's so important to fuel your body with balanced nutrition, simple additions you can use to boost the nutritional value of your meals throughout the day, and how you can leverage technology to make it easier to enjoy balanced meals.

The importance of balanced nutrition for health and well-being

Balanced nutrition means eating the right foods in the right portions. Eating a balanced diet means that your body and mind are getting the foods they need to function at optimal levels.

Let's take a look at why balanced eating is so important for your health.

Physical health

A high-end vehicle needs high-end fuel, and your body is no different. When you eat a balanced diet, your immune system has everything it needs to do its job, which can strengthen your defenses against germs and other pathogens (while also helping your body heal quickly in the event that you do get sick). Balanced nutrition also supports healthy energy levels, and can help you get to and maintain a healthy weight.

Mental health

Your brain craves balanced nutrition just as much as your body. Regularly enjoying balanced meals supports your cognitive function and mood regulation. When you're providing your body and brain with all the nutrients necessary to thrive, you may find that you experience fewer cravings, as your brain is no longer informing your body that you're low on nutrients.

Longevity

As we mentioned, eating a balanced diet works to strengthen your immune system, which can lead to a longer, healthier lifespan. Many people who have been diagnosed with a chronic disease (such as heart disease or diabetes) find that they're able to control and/or alleviate their conditions by changing their nutrition. In addition to aiding in the management of chronic disease, some balanced nutrition plans have been shown to lower the risk of developing certain cancers.

Nutrient-rich foods to include in balanced meals

We've covered why balanced nutrition is so important—now, let's dig into how to implement balanced nutrition best practices into your day-to-day life.

One of the easiest ways to start balancing your meals is by simply adding nutrient-dense, natural foods into your diet so that you can get an idea of what makes you feel your best. If you're just getting started with learning more about how your nutrition affects your body, it can be helpful to keep a food journal. Noticing how your mood and physical health correlate with certain foods can give you an idea of what should be included in your personal balanced nutrition plan.

Some of the foods that offer health benefits and fit well into a balanced diet include:

• Fruits and veggies. Eating the rainbow—meaning, varying the colors of fruits and vegetables in your diet—is a great way to add low-calorie, high-nutrient foods to your routine. According to the American Cancer Society, the fruits and veggies that have the most color tend to be the most nutrient-packed. Try adding raspberries, blueberries, bell peppers, spinach, sweet potatoes, eggplant, baby carrots, and other brightly-colored produce items to your diet—bonus points if you work them into your breakfast for a fresh start to the day.
• Fiber-rich foods. Getting plenty of fiber in your diet doesn't just reduce your risk of colon cancer. Adopting a high-fiber diet (with plenty of foods like beans, lentils, berries, nuts, and apples) can help you feel satiated for longer than other foods due to their ability to help your body release acetate, a molecule that lets our brains know when we've had enough to eat.
• Lean protein. Adding lean protein to your diet can help to lower your blood pressure, boost the good cholesterol in your body, and support muscle recovery after a great workout. You've got tons of options when it comes to choosing the lean proteins that work best for you. Turkey breast, chicken breast, salmon, tuna, tilapia, lean beef, Greek yogurt, eggs, tofu, quinoa, legumes (like beans and lentils), almonds, and pumpkin seeds can all help you get the protein your body needs.

The impact of balanced meals on energy levels and productivity

If you've ever felt the urge to put your head down on your desk and take a nap after an all-too-heavy workday lunch, you know that it's possible for food to zap your energy. When you balance your diet, however, you're much more likely to experience an energy boost instead of a 3 pm slump.

When you eat the right foods for your needs, your body gets exactly what it requires to function. Many people find that when they cut out excess calories and foods that offer little in the way of nutrients, their energy levels begin to rise.

Strategies for building balanced meals that suit individual preferences and dietary needs

If you've ever had the thought, "If only someone would tell me exactly how to eat... then, I'd have more energy," you're not alone. That being said, with the wealth of information we have at our fingertips today, it's rarely a lack of knowledge that stops us from eating the way that we want. Instead, it's struggles with busy lifestyles, seeing convenience foods everywhere we turn, and enjoying hyper-palatable foods that can get us off track.

Finding simple strategies that work for you can go a long way in creating a plan that you'll be able to stick to long-term. Check out these strategies that you can implement today to help you begin developing a balanced nutritional plan:

• Start small. There's no need to perform a complete lifestyle overhaul overnight in order to begin the process of building balanced meals. Starting by planning and shopping for four healthy dinners over the coming week can be a great way to dive in without feeling like every minute is controlled by your new eating plan. Pay attention to how you feel as you begin the process of implementing changes, so you can begin to understand what works for your body.
• Prep ahead of time. If you're down to prep a full week of meals at once, more power to you! If you're just getting started with eating a more balanced diet, you might find that it's more helpful to simply prepare grab-and-go foods so that you're not tempted to eat something that throws you off of your plan the moment that hunger strikes. Cutting fruits and vegetables ahead of time can make it much easier to reach for them when hunger strikes. Cooking a double portion of a healthy dinner—and storing the other portion in the fridge for tomorrow's lunch—can also help balanced eating feel less daunting.
• Watch the sugar. While it may be tempting to chow down on sugar when you're in the need of a dopamine boost, doing so can wreck your energy levels. When you're eating to boost your energy, look for a snack that offers protein, fat, and carbohydrates, as close to its natural form as possible.
• Consider checking portions. No, you certainly don't have to measure every ounce of food that you eat, but it can be helpful to understand portion sizes. Pay attention to how you feel as you adjust your portion sizes. When in doubt, increase your produce and protein portions, and decrease fats and sugars.

Understanding macronutrients and micronutrients and their role in overall health

Macronutrients are the building blocks of food that provide us with the energy we need to survive. Commonly referred to as macros, macronutrients include carbohydrates, proteins, and fats.

Carbohydrates

Contrary to what you may have heard, carbs are not evil! Carbohydrates give us the energy we need to fuel cellular activity. Sources of carbohydrates include dairy products, fruits, vegetables, grains, and legumes.

Proteins

While you need carbs for energy, you need protein to feel your best. Protein supports the maintenance and repair of your body's tissue, and works to bolster the body's immune and endocrine (hormone) systems.

Fats

A highly concentrated source of energy, fats support cell growth, protect your organs, and help the body absorb certain micronutrients. Not all fats are created equal, however, and it's best to stick to healthy fat options to give your body the fuel it needs. Olive oil, fish, nuts, and seeds all provide the healthy fats that your body craves.

Micronutrients

These vitamins and minerals are essential for a healthy body, but they're effective in far smaller amounts than macronutrients.

Vitamins like A, C, B, E, and K all support your body's production of energy and support a healthy immune system. Minerals like iron, copper, sodium, calcium, and cobalt all work to protect your bones, keep the fluids in your body balanced, and maintain a healthy metabolism.

Practical tips for tracking dietary intake and monitoring nutritional balance

In order to know where you're going, you've got to know where you're starting, and tracking your current food intake can help. This isn't a time to judge yourself, rather, it's a time to develop a starting point and figure out how you can change your nutrition to help you feel your best.

Try these tips to help you track and adjust your nutritional habits:

• Track, track, track! We can't say it enough—simply having an idea of what you're eating and where you could make changes is often all that it takes to create a shift in mindset and lifestyle. Using an app like MyFitnessPal can provide you with the insights you need to understand how different foods affect your physical and mental well-being.
• Don't procrastinate. Entering your food into your tracker immediately can improve your accuracy and help you get a better picture of your nutrition.
• Remember, drinks count. Solid food isn't your only source of nourishment. Adding drinks (including coffee, tea, and alcohol) to your daily tracker log can help you get a clear picture of how your choices are affecting your health.
• Get a buddy. If you're ready to take on the challenge of revamping your dietary habits and working toward balance, pairing up with a friend who wants to do the same can help you to stay accountable.

Leveraging Evidation's health app to get insights and optimize balanced nutrition

Creating balanced meals supports countless aspects of your overall well-being, and it's well worth the effort it takes to ensure that you're fueling your body with everything it needs. At Evidation, we're here to support you on every step of your health journey. We utilize the data you share with us from your nutrition tracking apps to provide personalized insights and recommendations for improving your dietary habits, balancing your meals, and ensuring that you're taking smart steps toward your health and wellness goals. Click here to learn more about the app and get started.

According to the U.S. Department of Health and Human Services, approximately one out of every two American adults have hypertension, more commonly called high blood pressure. The most troubling thing about this statistic is only about 25% of adults with high blood pressure have their hypertension under control.

Blood pressure has a direct influence on the function of systems and vital organs throughout our bodies. Fortunately, there are some things you can do to help lower blood pressure and keep your blood pressure under control. Let's dive in and go over three easy exercises to lower blood pressure. 

Understanding the importance of managing blood pressure

Managing our blood pressure is crucial in the maintenance of overall health and well-being. Blood pressure has a direct influence on the function of our body's systems and vital organs. Moreover, hypertension can lead to complications like heart disease, stroke, kidney damage, and vision loss.

When we maintain blood pressure within a healthy range, we can significantly reduce our risk of developing these life-threatening conditions. If you already live with these conditions, early intervention can help prevent these hypertension-related complications from progressing. When you prioritize the management of blood pressure, you're taking proactive steps toward a healthier future.

Three easy exercises to lower blood pressure

The U.S. Centers for Disease Control and Prevention (CDC) defines blood pressure accordingly:

• Systolic blood pressure: Measures the highest pressure in the arteries when the heart pumps blood and contracts
• Diastolic blood pressure: Occurs in the arteries when the heart rests between beats

A large 2023 study published in the British Journal of Sports Medicine revealed a link between exercise and activities that lower blood pressure. Specifically, exercises that engage muscles with minimal movement seem to be more effective for lowering blood pressure than higher-impact exercises like walking, running, or pilates. Both planks and wall sits have been shown to be effective in lowering blood pressure.

According to the study's news release, isometric exercise is effective in reducing both diastolic blood pressure and systolic blood pressure. Equally important, it's easy to do isometric exercise without lifting weights. Instead, these types of exercise rely on the weight of our own bodies.

Be sure to check with your medical provider before starting a new exercise program of any kind, especially if you have health concerns like high blood pressure. 

1. Wall sits

Follow these steps to do a wall sit.

1. Stand flush against a wall.
2. Place your feet approximately hip-width apart.
3. Try not to hold your breath. Rather, breathe in naturally as you do this exercise.
4. Sliding your back slowly down the wall, bend your knees until they're at a 90-degree angle. One way to visualize how this works is to imagine you're sitting on an invisible chair.
5. Don't extend your knees past your toes. Instead, ensure they stay directly above your ankles. This will prevent you from putting excess stress on your knees.
6. Keep your spine in a comfortable, neutral position with your back straight against the wall.
7. Hold the wall sit for about 20-30 seconds. Keep your knees steady and aligned without allowing them to collapse inward.
8. Repeat the wall sit for a few sets, resting for 20-30 seconds between each one.

2. Planks

Follow these steps to do a plank:

1. Get onto the floor in the same position you would use if you were doing push-ups.
2. Ease your torso down to place your forearms on the floor. Your elbows should be beneath your shoulders. Your body should be forming a straight line from your heels to your head.
3. Fix your eyes on the floor in front of your hands. Keep your neck in a neutral position.
4. Keep your buttocks up, and don't let your hips sag.
5. Hold the plank position for 10-20 seconds at first, gradually increasing the duration at which you hold the position.
6. Breathe in and out naturally as you do your planks.
7. Repeat for a few sets. Gradually increase the duration to build up your endurance and strength.

3. Yoga and Meditation

Low-impact yoga is another one of the things that could help lower blood pressure. One of the most effective yoga poses is the forward fold, also called the uttanasana. Here's how to do the forward fold:

1. Sit in a comfortable spot on the floor or on a yoga mat.
2. Adjust your body to the basic lotus (or a crossed-leg) position.
3. Raise your arms at your sides, breathing in and out as you do so. Continue raising your arms until they point straight up.
4. Slowly lower your arms to bring them down in front of you, breathing out while lowering your arms.
5. Move your legs until they are straight out in front of you.
6. Slowly fold your upper body in a way that you might if you were doing a toe-touch. Feel free to bend your knees slightly if you need to.
7. Place your hands on the ground, your ankles, or your feet.

Meditation

Meditation is one of the most relaxing activities that lower blood pressure. You can meditate while doing yoga, or you can use meditation alone as a tool for lowering your blood pressure. Here's how to do a basic meditation:

1. Sit in a quiet, comfortable spot.
2. Make sure you're relaxed, but with your back straight.
3. Slowly breathe in and out through your nose. Be mindful of the air as you breathe in and breathe out.
4. Try to ignore all of the distractions or sensations. Just focus on your breathing.

Tips for integrating these exercises into daily routines

One way to stay motivated to maintain low blood pressure and exercise is to engage a friend in these low-impact exercises. Consider arriving to work 15 minutes early to do some wall sits, or use your lunch break to do planks or yoga.

When you integrate these exercises into your daily routine, you can lower your blood pressure while also enhancing your overall physical and mental well-being. Start your morning with a few wall sits and planks to engage your core and lower body muscles. You can do these exercises almost anywhere.

You can follow your wall sits and planks with meditation or a few yoga forward folds. You can also use meditation or yoga folds to unwind in the evening.

How Evidation's platform can be used to track blood pressure levels

When you connect the Evidation app to 3rd party apps like Apple Health, you can receive insights about hypertension. Another option is to track your exercise with apps such as MyFitnessPal, which connects with the Evidation app. Qardio is another great app to connect with Evidation because it can be used to track your blood pressure.

Incorporating these easy exercises into your daily routine can make a difference in your long-term health. The best thing about these exercises is that you can do them almost anywhere. Also important, you can do wall sits, planks, and yoga with no equipment.

For content related to hypertension and healthy blood pressure levels, download the Evidation app today. You can also use the app to track healthy activities and earn reward points. When you combine data tracking with personalized insights, you can take control of your blood pressure levels and enjoy improved overall health outcomes. Keep in mind that if high blood pressure is a consistent problem, you should consult your doctor to determine if there are underlying issues.

When it comes to a weight loss diet plan for men, there are no quick-and-easy solutions. Sustainable weight loss takes time and planning, which can be a challenge for people with busy schedules. The key to making sure you have nutritious meals that promote a weight loss journey is having access to easy recipes and information.

Below, we share five delicious recipes that are low in fat and calories but loaded with flavor. Additionally, technology can factor into your weight loss and healthy eating plan. With Evidation's app, you can track your healthy activities and gain access to helpful articles and even more recipes. Let's dive in and learn more about a healthy diet plan for weight loss.

Understanding the basics of weight loss and nutrition

Is there a secret to losing weight? Not really. However, the short answer is this: If we want to lose weight, we need to create a caloric deficit. Essentially, this means if you burn more calories than you ingest, you'll probably lose weight. Nutrition and weight loss involve a combination of a balanced eating plan, regular physical activity, and lifestyle modifications if needed.

Benefits of following a structured diet plan for weight loss

Many of us find ourselves eating on the run. This can often mean grabbing a high-calorie protein shake if we don't have time to prepare a healthy breakfast. Or worse, passing through a drive-through for calorie-laden breakfast meals.

When you plan well, it's easier to stick to your healthy eating plan to lose weight. Planning your meals a week (or even just a few days) in advance will help you ensure you're ready to tackle your busy days and still lose weight.

Nutritional requirements for weight loss goals

An effective weight loss plan has plenty of fresh vegetables and fruits. In fact, studies show that increasing vegetable and fruit intake can reduce waist circumference, lower overall body fat percentage, and even lower body mass index (BMI).

Increased protein may promote healthy weight loss as well, and protein is an important macronutrient for making you feel fuller. Equally important, diets high in protein may help preserve muscle mass during the process of losing weight.

Whole-grain foods may help lower cholesterol, along with lowering the risk of stroke, type 2 diabetes, and heart disease. Making simple substitutions can make a big difference in a diet plan for weight loss. For example, choosing brown rice over white rice is a great option because brown rice is higher in fiber. Adding beneficial fiber to a weight loss diet plan for men plays an important role in elimination, but high-fiber foods also make you feel fuller, which may help aid in your weight loss.

How can technology play a part in a Weight Loss Diet Plan for Men?

Using an app such as Evidation can provide significant support in your weight loss journey. Evidation can help you track your sleep and physical activity, and these metrics are useful for identifying patterns and potential improvement areas.

Additionally, Evidation can give you personalized insights with daily check-ins. Exercise and movement play an important role in weight loss. With Evidation, you can monitor your daily step count and total active minutes for the week. If you're motivated by rewards (and most of us are!), Evidation has rewards for completing health-related activities.

Easy Recipes for a Men's Diet Plan for Weight Loss

If following a diet for weight loss is one of your goals, you won't go wrong including any of these delicious recipes.

1. Chicken and vegetable stir-fried rice

Servings: 2

Calories per serving: 728

‍Ingredients

• 2 chicken breast without skin or bones, cut into half-inch pieces
• 2 cups  prepared rice (brown rice is even better)
• 1 cup frozen mixed vegetables
• 1 large egg
• 1 garlic clove, minced
• 1 Tablespoon butter
• 3 teaspoons olive or sesame oil
• 1 Tablespoon reduced-sodium soy sauce (or tamari)
• Salt and pepper to taste

Directions

1. Whisk 1 teaspoon of oil with the egg in a small bowl.
2. Season the chicken bites with salt and pepper.
3. Add 1 teaspoon of oil to a large wok or skillet over high heat.
4. Add the chicken to the skillet and stir fry until the meat is done. Remove the chicken and set it aside.
5. Add the rest of the oil to the pan and stir-fry the frozen veggies for about two minutes, just until they're tender.
6. Add the garlic and stir for no more than 30 seconds.
7. Push the stir-fried veggies to the side of the pan or wok.
8. Pour the egg mixture into the center of the pan and scramble the egg.
9. Stir in the butter until it's melted.
10. Add the rice and cooked chicken to the pan, tossing to combine.
11. Serve with soy sauce or tamari if desired.

2. Broccoli feta omelet

Servings: 1

Calories per serving: 396‍

Ingredients

• 2 eggs, whisked
• 1 cup broccoli, chopped
• 2 Tablespoons crumbled feta cheese
• ½ Tablespoon cooking spray

Directions

1. Coat an omelet pan or nonstick skillet with cooking spray. Heat over medium heat.
2. Add the chopped broccoli to the pan, sauteeing for 3 minutes.
3. Combine the feta cheese and eggs in a bowl and whisk.
4. Add the eggs and cheese mixture to the pan, stirring it in with the broccoli.
5. Cook the omelet for 3-4 minutes on one side, then fold it in half with a spatula.
6. Cook for an additional 2 minutes or until thoroughly cooked.

3. Quick berry oatmeal

Servings: 1

Calories per serving: 195‍

Ingredients

• 1/2 cup fat-free milk
• 1/4 cup quick-cooking oats
• 1/2 cup frozen berries
• 1 Tablespoon nuts, finely chopped (optional)

Directions

1. Place all ingredients except the nuts in a microwave-safe bowl.
2. Cook for up to 2 minutes until the oatmeal is hot, stirring halfway through cooking time.
3. When the oatmeal is finished, top it with chopped nuts if desired.

4. One pan chicken dinner

Servings: 2

Calories per serving: 447‍

Ingredients

• 2 chicken breasts, boneless and skinless
• 1 bunch asparagus with tough ends removed
• 12 miniature potatoes, sliced into 1/4-inch slices
• Seasoning blend spice mix
• Salt and black pepper
• Olive oil spray

Directions

1. Preheat the oven to 400 degrees.
2. Spray a sheet pan with olive oil spray.
3. Arrange the potatoes, chicken breasts, and asparagus on a sheet pan.
4. Spray the chicken and veggies with olive oil spray.
5. Generously season the chicken breasts with the seasoning blend.
6. Season the vegetables with salt and pepper.
7. Bake until the chicken is fully cooked and the potatoes are tender, about 25-30 minutes.

5. Poached egg and avocado toast

Servings: 1

Calories per serving: 380‍

Ingredients

• 1 Tablespoon white vinegar
• 2 eggs
• 2 slices thick whole-grain bread
• 1/3 avocado
• Salt and black pepper

Directions

1. Poach the eggs using your desired method.
2. Toast the bread and mash the avocado atop the toast.
3. Top the avocado with a poached egg.
4. Season with salt and black pepper

Conclusion

The foundation of a successful weight loss diet plan for men begins with creating healthy recipes during National Men's Health Month and throughout the year. The five recipes we feature here are simple but delicious, giving you nutritious meal options for every meal of the day. When you incorporate these recipes into meal plans, you'll be well on your way to a healthier diet and overall improved well-being. Download the Evidation app to learn more about making informed dietary choices.

Today's world is more fast-paced than ever, and it can be especially tough for men to stay on top of health and wellness needs. At Evidation, we're here to help. Our app utilizes the health data you're already tracking (with your permission) to provide you with personalized advice and insights to help you achieve your health goals.

Here, we'll take a look at men's health concerns, discuss steps that you can take to feel your best, and explore how technology can support your health journey.

Men's health concerns and conditions

In today's society, many men are expected to be self-reliant. This can make it tough to discuss and ask for help with self-care and wellness issues. Doing so, however, can be life-saving.

The Evidation app works to provide you with targeted action steps designed for your specific needs. We utilize your health data to give you the information you need to move your health forward, one action at a time.

Some of the data points that you may choose to share with Evidation include:

• Daily steps
• Workouts
• Food tracking
• Water consumption
• Heart rate
• Sleep data
• Weight
• Body fat percentage
• Blood pressure

We'll also ask you simple, quick survey questions that will help us get a better picture of your overall mental and physical health, so we can provide you with the articles and insights you need to feel your best.

While we love providing our members with personalized tips that help them move forward. We're also here to support your health with action steps that fit well into the health plans of most men. Let's take a look at behaviors you can begin to incorporate into your daily life to give your wellness a boost.

Incorporate regular exercise

It's easy to get into a rut when it comes to exercise. Maybe you've fallen into the "I'll start on Monday" trap, only to find yourself perpetually waiting for a fresh start. Perhaps you're hitting the gym, but spending more time searching for the perfect playlist than actually hitting the weights.

When you sync your fitness tracking app with Evidation, you'll get tips and tricks that can help you make the most of your workouts. Challenging your body is key to boosting your fitness level, and to maintaining the gains you've already made.

First, consider your expectations. Focusing on how great you feel after a good workout—rather than how fast your biceps are growing or how quickly the scale is changing—can help you stay on track even when your results take more time than you'd like to come through.

It's also key to remember that some exercise is better than none. Going for a 15-minute jog after dinner might not get you the same results as spending hours in the gym, but it still contributes to your overall health.

Finally, consider what types of exercise you enjoy. If you love playing soccer, for example, check out adult leagues in your area. If you can't get enough time outdoors, ask a friend or family member to join you for a hike next weekend. Exercise you enjoy is just as effective as exercise you hate. While it can be tempting to overdo it when you're working to get fit, doing so can contribute to burnout.

Follow a balanced diet

Eating within your daily caloric limit is smart for maintaining your weight, and one of the keys to feeling your best is ensuring that you're including foods that support your health in your nutrition plan. When you sync your food tracking app with Evidation, we'll provide you with tips and tricks that can help you move toward your health goals.

Foods that support men's specific health needs include:

• Turkey breast: With seven grams of protein per ounce, it's hard to beat turkey when it comes to fueling your workouts. Turkey is also loaded with zinc, B vitamins, and selenium, a cancer-fighting mineral.
• Cherries: Men experience gout more frequently than women, and research has shown that eating cherries regularly can help to prevent the condition. Cherries are also packed with anthocyanins, an anti-inflammatory compound.
• Seafood: Oysters, shrimp, clams, crab, and other shellfish contain loads of zinc, which can boost testosterone levels and support prostate health. Salmon, halibut, and sardines are great sources of omega-3 fatty acids, which work to reduce inflammation, lower the risk of heart disease, and reduce levels of unhealthy fats in the bloodstream.
• Blueberries: Snacking on a handful of blueberries doesn't just give you a boost of antioxidants—they also pack vitamin K, vitamin C, and flavonoids, which can help support men's reproductive health.

Prioritize mental health

We know it can be tough to talk about mental health, especially if you typically manage your emotions in private. Mental health issues can be caused by myriad factors, including genetics, past trauma, family history, brain chemistry changes due to medications for other issues, and more.

Asking for help isn't a sign of weakness. Around the world, men are twice as likely to die of suicide than women. Mental health is the same as any other type of health. You wouldn't try to tough your way through cancer without treatment, and there's no reason to try to tough your way through a mental health issue.

Reaching out to a counselor is a great way to start talking about mental health. If you’re unsure of what to expect when starting therapy, you aren’t alone. Your therapist isn’t there to judge you or criticize your choices. Rather, they’re there to provide an impartial, third-party view into your life, allowing you to talk through problems, consider new ideas, and work through issues that may be affecting your current happiness.

If you're having thoughts of suicide, or you're experiencing a crisis, call or text 988 to talk with a mental health professional for support.

Get quality sleep

Racing thoughts, anxiety, digestive issues, late-night work emails—there are countless factors that can make it tough to get the quality sleep you need to thrive.

Using a sleep tracking app can be a smart way to understand how much shut-eye you're actually getting, and syncing your sleep tracking app with Evidation can help us provide you with the information you need to boost the quality of your rest.

Some tips to boost your sleep quality include:

• Go to bed and wake up at the same time each day
• Stay away from alcohol within six hours of bedtime
• Avoid eating large meals or exercising before bed
• Keep your bedroom cool (around 65 degrees) and dark

If you're consistently tired despite seeming to get enough sleep, contact your healthcare provider, as this can be a sign of a health condition like sleep apnea.

Maintain a healthy weight

Achieving and maintaining a healthy weight is just one facet of wellness. People who have obesity or are overweight are at higher risk for a variety of health conditions, including heart disease, type 2 diabetes, stroke, osteoarthritis, mental illness, chronic pain, high cholesterol, high blood pressure, and more.

Keeping track of your weight, exercise, and nutritional intake can all help you work toward and/or maintain a healthy weight. Be sure to sync your fitness and nutrition trackers to Evidation so we can provide you with the information you need to get to or maintain a weight that's right for your body.

Manage stress

Stress is an unavoidable part of life, and learning how to manage stress well can make a major difference in your overall well-being. If you're exhibiting signs of stress like trouble sleeping, difficulty concentrating, irritability, or using substances to cope, it's time to develop an effective stress management plan.

Some tips to lower stress levels include:

• Prioritize social connection
• Get higher-quality sleep
• Increase physical exercise (get outside if you can!)
• Talk to a mental health professional

Stay hydrated

Drinking water is vital to feeling alert, fighting illness, and getting the most out of your workouts. Carrying a large water bottle throughout the day can make it easier to get the hydration you need to thrive.

Using a water tracking app can help give you reminders to drink throughout the day. If you have a water tracking app, sync it to Evidation so that we can support you in meeting your hydration goals.

Limit alcohol consumption

Alcohol affects people differently. While some men have no problem having a beer once a week, others struggle to limit their alcohol consumption.

Risks of heavy alcohol consumption (consuming 15 drinks or more per week, or consuming more than five drinks in a period of two to three hours) for men include:

• Higher risk of violence and injury
• Increased likelihood of risky behavior
• Sexual dysfunction and endocrine issues
• Increased risk of high blood pressure, heart disease, and cancer

If you'd like to cut down on your drinking but aren't sure where to start, click here to talk to someone who can help.

Don't smoke

This one is a no-brainer: smoking increases your risk of cancer, harms your respiratory and circulatory systems, and can wreak havoc on your teeth. If you smoke, quit. If you're having trouble quitting, talk to your healthcare provider about how you can stop smoking for good.

Prioritize preventive care

It's easy to put off regular check-ups, skin cancer screenings, colonoscopies, dental appointments, and other important health-related appointments. Doing so, however, can be harmful to your health.

Health screenings can help your care provider detect conditions early, which can increase the likelihood of an effective treatment plan. If you're not sure whether you're up to date on health screenings, reach out to your care provider(s) to schedule any necessary appointments. Good news: most health plans are legally required to cover preventive care services at no cost to you.

Practice safe sex

Practicing safe sex habits can protect your overall health. Talking to new partners about their sexual history and contraception, using condoms, and getting regular tests for STIs can help you stay safe.

If you're at risk for HIV, it's a good idea to talk with your healthcare provider about pre-exposure prophylaxis, or PrEP, a medication that reduces the likelihood that you'll contract HIV after exposure. Your doctor can work with you to help you decide if this is a good option for you.

Cultivate social connections

Connecting with others is key to boosting your well-being, according to the Centers for Disease Control. Supportive, stable relationships with family, friends, and others in your community can make it easier to cope when life gets tough.

If you're working to build your social connections, it's OK to start small. Sending a text to a friend you haven't talked to in a while, reaching out to your parents to see how they're doing, or making small talk with your neighbors can all be solid starting points in creating the relationships that will support your mental health.

Protect your skin

After age 50, skin cancer becomes more common in men than women, and about 1 in 27 men will experience melanoma at some point in their lifetimes, according to the American Academy of Dermatology.

Thankfully, there are some simple steps you can take to protect your skin from sun damage, including:

• Stay out of the sun between 10 am and 2 pm, when the sun is at its peak
• Use sunscreen with an SPF of at least 30
• Cover your body as much as comfortably possible when outdoors
• Stay away from tanning beds
• Seek shade outdoors whenever possible

Limit screen time

Falling into the trap of non-stop scrolling? You're not alone. Worldwide, people spend about 40% of their waking hours on screens. Not every moment spent looking at a screen is detrimental, but cutting down on the amount of time you spend looking at your phone can help you reconnect with the people who are around you in your real life.

Try these tips to cut down on your screen time:

• Know where you're starting. Checking your screen time on your phone can give you some insight. Remember, watching TV, scrolling on a computer or tablet, and playing video games also count, so your phone's screen time tracker isn't the end-all-be-all when it comes to understanding your screen time.
• Make it harder to grab your phone. If you can, place your phone in another room for an hour or two a day. Notice how often you reach for your device—despite not actually needing it.
• Create screen-free times at home. Setting your phone aside while you're eating, playing with your kids, spending time with your partner, or enjoying a hobby can help reset your brain so that you're not constantly craving a quick scroll.

Seek professional help

No matter how hard you try, no man is an island. Reaching out to others for help is vital in keeping your body healthy and getting the support that you need. Working with a personal trainer, a psychologist, a psychiatrist, or simply getting that check-up you've been putting off for years can work wonders in helping you protect your health.

Exercising regularly, prioritizing your mental health, getting out of the constant scrolling habit, maintaining a social life—taking care of your own wellness can feel like a full-time job, and we're here to help. June is National Men's Health Month, and there's no better time than the present to start the process of taking control of your health. At Evidation, we're excited to partner with you and help you take the steps necessary to feel your best. Click here to download Evidation and learn more about how our app can support you.

In 2021, it was estimated that nearly 20% of men were living with a mental illness. In the same year, 82% of men reported dealing with extreme stress, and 73% reported experiencing anxiety. If you're a man living with a mental health issue, you may feel like you're alone, but nothing could be further from the truth.

Men's health is often ignored due to stigma and societal conditioning. While the tides are slowly turning, many men still feel uncomfortable discussing mental health issues, reporting embarrassment and negative stigma as the reasons they're hesitant to reach out. While talking about mental health can take courage, it's essential that men in crisis seek help. In 2021, deaths by suicide were four times higher in males than in females.

Here, we'll explore the steps that you can take to protect your mental health, as well as how you can get the care you need if you're struggling.

An important note: if you're having thoughts about hurting yourself or someone else, or if you're dealing with a crisis or emergency, call or text 988 to connect with a mental health professional who can support you.

Recognizing the signs and symptoms of stress, depression, and anxiety

Sometimes, it can be hard to recognize the signs of mental health distress in men.

Physical symptoms may include:

• Fatigue
• Clenched jaw and/or grinding teeth
• Pounding heart and/or high blood pressure
• Indigestion, stomach cramps, constipation, diarrhea
• Unexplained weight changes
• Chest pain, pounding heart, and/or high blood pressure

Psychological symptoms may include:

• Decreased productivity
• Increased substance use
• Decreased anger control
• Changes in relationships
• Withdrawal
• Sadness and crying

The role of healthy habits in mental health management

Incorporating healthy behaviors into your day-to-day life can go a long way in supporting your mental health. If you've been feeling overwhelmed, or you've fallen off of using healthy habits to manage your stress levels, it can feel like a struggle to get back into the habits that help you feel your best. Thankfully, adding just one or two healthy habits to your daily routine can support your mental health.

Stress management techniques: mindfulness, meditation, and relaxation exercises

Taking just a few minutes each day to incorporate stress management techniques can help you keep your cool throughout the day, no matter what life brings your way. Paying attention to your surroundings can help you practice mindfulness. Simply put away your phone and take a few moments to notice what's happening in the world around you. Using meditation apps and other relaxation tools can also help you stay centered despite stressors that occur in your day.

Exercise and physical activity: boosting mood and reducing anxiety

Exercise can work wonders when it comes to stress relief. Using a tracker on your phone can be a great way to keep an eye on your physical health, and to notice how your stress levels shift depending on your activity. The positive effects of exercise aren't in your head—research shows that physical activity works to stimulate chemicals in your brain that reduce anxiety and promote relaxation.

Nutrition and diet: fueling the mind and body for mental wellness

When you eat in a way that fuels your body, you get the energy that's necessary to cope with difficult emotions, including stress, according to Harvard's T.H. Chan School of Public Health. Adding omega-3 fats (such as those found in seafood) and loading up on veggies can help to regulate your body's levels of cortisol (a stress hormone).

Sleep hygiene: the importance of quality sleep for mental health

Getting high-quality sleep can make a world of difference when it comes to mental health, but often, getting a good night of shut-eye is more easily said than done. Using a sleep tracking app can provide you with some insight on where you're starting with your sleep hygiene, and can inform your next steps when it comes to getting the rest you need.

Thankfully, there are some simple steps that you can take to increase the quality of your sleep:

• Wake up and go to bed at the same time each day
• Abstain from drinking alcohol for at least six hours before going to bed
• Stop drinking caffeinated beverages after noon
• Spend some time exercising each day, and don't exercise too close to bedtime if it makes it harder for you to sleep
• Keep your room around 65 degrees
• Use light-blocking curtains to make your room as dark as possible

Social connection and support systems: building strong relationships

Connecting with friends, family, and those in your community can help to bolster your mental health. Spending time with others doesn't just help your well-being in the moment—doing so can also help you to recover from anxiety, stress, and depression, according to the Centers for Disease Control.

Seeking professional help: therapy, counseling, and other resources

If you're struggling with stress, anxiety, depression, or another mental health issue, you aren't alone. While it can feel nerve-wracking to reach out for help, doing so can be a life-saving sign of strength. If you're not sure where to start, click here to take a look at Mental Health First Aid, where you'll be able to access screenings and learn more about treatment options. Working with a therapist, counselor, psychologist, or psychiatrist can help you learn the coping strategies necessary to manage stress, anxiety, and depression.

If you notice that a friend or a loved one is struggling with their mental health, don't hesitate to reach out to them and offer them support when necessary. Letting them know that you're on their side and there to help can turn the tides for someone who is in the throes of anxiety, depression, or extreme stress.

While prioritizing your mental health can take some practice, it's an important step in creating an overall sense of well-being. Taking steps to manage anxiety, depression, stress, and other mental health issues can help you fully enjoy your life, and incorporating healthy habits into your routine can support your efforts to improve your mental health. The Evidation app, with your permission, uses the health data you're already tracking to provide you with personalized insights and articles to help you make the most of every day. Click here to check out the app and learn more.

Fruits are delicious and refreshing, but there's so much more to them than that. For a weight loss diet, fruits are the perfect treat. They're low in calories but rich in fiber, both of which may help with weight loss.

Besides being low in calories and high-fiber foods, some fruits also make you feel fuller. When you feel full and satisfied, you might be less inclined to overeat later in the day. What are the best fruits for weight loss? Let's dive in and find out.

The role of fruits in weight loss

Fruit has an important link to lower body weight. Also, fruits such as apples and grapefruit have compounds that may reduce body fat in overweight individuals.

Foods rich in fiber, including berries and kiwi, can support your weight loss journey by adding fiber to your diet. A diet rich in fiber can result in you feeling fuller for longer and decreasing your appetite. Equally important, replacing high-calorie desserts or snacks with fruit reduces your total calorie intake for the day.

Nutritional benefits of fruits for weight management

While fruit is an important part of a weight loss plan, the fact is fruit provides tons of nutrition. Eating whole fruit is your best option, but healthy fruit smoothies for weight loss are also a way to get more fruit into your diet.

Many fruits are high in vitamin C, while other fruits provide fiber, protein, and other nutrients. Lots of fruits also have antioxidants that help with inflammation and support your overall health.

Strategies for incorporating fruits into daily meals and snacks

Fruit is famously used for salads, but adding fruit to your favorite hot and cold cereals is also a delicious and healthy option. If you don't like a big breakfast, consider making a fruit smoothie. Smoothies are light while also giving you a head start for a productive day and a healthy lifestyle.

Healthy fruits for weight loss aren't limited to breakfast and snacks. Many fruits are also ideal for side dishes at dinner. For example, baked apple works well with lean pork dishes, and berries add an antioxidant boost to a hearty chicken salad.

Best fruits for weight loss and their specific health benefits

Below, we share all of the benefits and recipe ideas for some of the best fruits to eat for weight loss. Add any of these to your grocery list to have easy and quick access to them.

1. Avocado

Whether you add decadent avocado slices as a side dish to a meal or prefer your avocado mashed up into creamy guacamole, this powerhouse food is a treat that's hard to resist. Avocados have more calories than most fruits, so it's important to practice portion control when enjoying them. However, this calorie-dense fruit will increase your feeling of fullness, decrease your appetite, all while improving cholesterol levels.

One clinical trial found that people who are overweight or obese have significant weight loss when they include an avocado in their diet every day.

How to integrate avocado into your meals

Avocados serve as a satisfying addition to a healthy weight loss plan because they feel indulgent. In addition to guacamole, you can serve avocado sliced as a side dish, blend them into protein-rich smoothies, or dice them to top salads or tortilla soup. If you're doing a fruit diet for weight loss, avocados add a lot of protein to your eating plan.

2. Blueberries

At 85 calories for one cup, blueberries are one of the fruits lowest in calories. For weight management, a clinical study assessed 133,000 women and men who ate 16 of the most common fruits, including blueberries. Over a period of 24 years, the participants who ate a lot of blueberries experienced less weight gain than those who ate other types of fruit.

The anthocyanin antioxidants in blueberries also support healthy weight management, and they've been associated with less midsection fat and lower fat mass.

How to integrate blueberries into your meals

Adding blueberries to a hot breakfast cereal such as oatmeal is a wonderful treat. Blueberries are also delicious in cold cereals. For an occasional dessert, whip up a batch of blueberry muffins. Add blueberries to a salad for a sweet addition.

3. Cherries

Cherries play an interesting role in weight management. Eating both tart and sweet cherries has been shown to improve the amount of sleep people get and their sleep quality. Within just three days of eating 25 cherries a day, people in a study slept better.

Why is quality sleep important in weight loss? Research indicates people with a healthy sleep practice have a lower body mass index and are less inclined to develop obesity.

How to integrate cherries into your meals

It's hard to resist a cherry cobbler, but be sure to find one that's lower in calories and uses healthy low-calorie sweeteners. You can also use cherries to make a sparkling summer drink made with seltzer and served with mint sprigs. Or opt for a frozen cherry slushie. Cherry popsicles are a great way to get more cherries into your diet.

4. Grapefruit

A cross between an orange and a pomelo, grapefruit has a long reputation for being beneficial in weight loss. One grapefruit half has just 37 calories while providing 51% of your Daily Value (DV) of vitamin C. Varieties of red grapefruit also have some vitamin A.

Equally important, the antioxidant-rich grapefruit slowly releases sugar into your bloodstream because it has a low glycemic index (GI), which can make you feel fuller for longer. Low GI foods have the added benefit of serving as an intervention in diabetes and heart disease. Also, the naringenin in grapefruit may help with inflammation.

How to integrate grapefruit into your meals

Like all fruits, you can enjoy grapefruit raw as a satisfying breakfast food or afternoon snack. Grapefruit is also a popular breakfast smoothie ingredient. Another way to enjoy grapefruit is in salads.

5. Kiwi

Nutrient-dense kiwi fruits are an excellent source of vitamin K, vitamin C, fiber, and folate. Kiwi can help with controlling blood sugar, improving cholesterol, helping with constipation, and supporting gut health. All of these have weight loss benefits. Kiwi has even been shown to help reduce waist circumference.

Because of kiwi's low glycemic index, the sugar in these tasty berries is released more slowly. This means you'll experience a smaller spike in blood sugar.

How to integrate kiwi into your meals

Add kiwi to your cereal to reduce glycemic response. Or enjoy kiwi raw for an afternoon treat. Another way to enjoy kiwi is in salads or baked goods.

6. Lemon

Most of us know lemons are a rich vitamin C source, but this tart fruit also has numerous other benefits. A whole lemon has less than 20 calories and adds loads of flavor to tea, water, or healthy fruit smoothies for weight loss.

One study observed the impact of lemon juice for 100 women who were trying to lose weight. The women added lemon juice to their diets and experienced a reduction in body mass index and weight. Also, the women measured their upper arms, hips, and waists and noted significant loss of inches in these areas.

How to integrate lemon into your meals

Lemon is commonly juiced and used for beverages. Lemonade is a refreshing and hydrating summer drink, and it's great for weight loss if prepared with a healthy sugar alternative. Lemon slices can also grace grilled or baked fish to add a burst of flavor. Squeeze lemon juice over seafood for a tangy pop of flavor.

7. Mango

A juicy, sweet mango has an indulgent feel, but research has backed this fruit's weight loss benefits. A seven-year study found that adult males who added mango to their diet experienced lower body weights, reduced body mass index scores, and lower waist measurements.

How to integrate mangoes into your meals

Creamy mango is the perfect fruit for freezing into fruit popsicles because mangoes freeze very well. You can also make mango salsa to serve with main dish meals and meats. Grill mangoes for a sweet side dish.

8. Oranges

Orange juice is one of the most popular fruit juices and also perhaps the best fruit juice for weight loss (along with grapefruit juice). Be sure to read the ingredients list on the bottles. Many commercial orange juices have lots of sugar. Also important, this fruit is famous for providing loads of vitamin C. However, studies have shown that when you eat the whole fruit instead of juicing oranges, you may be less hungry and feel fuller for longer.

How to integrate oranges into your meals

In addition to eating orange slices, you can also add oranges to a dessert or salad. Blend oranges into a smoothie for a refreshing breakfast or afternoon treat.

9. Papaya

A sweet tropical fruit with orange flesh, papaya is rich in vitamin C, fiber, and vitamin A. The papain enzymes in papaya aid in digestion. Because they're a hydrating and filling snack, papayas can be a solid addition to your weight loss plan. This is a sweet fruit with a lower glycemic index than most tropical fruits. The B vitamins in papaya boost metabolism, which helps burn more calories.

How to integrate papaya into your meals

Some of the best fruit smoothies for weight loss have creamy papaya as a main ingredient. Diced papaya also adds a sweet touch to a salad. Papaya makes a delicious summer fruit relish.

10. Pears

Pears have natural compounds that have been shown to curb inflammation and reduce blood sugar levels, making them an excellent source for managing and losing weight. In a study of 40 women and men with metabolic syndrome between the ages of 45 and 65, participants ate two fresh pears or drank pear juice with the same number of calories as fresh pears per day for 12 weeks. This change to their diets resulted in reduced waist-to-hip ratios.

How to integrate pears into your meals

A baked pear is an excellent side dish when served with meat. Diced pears add a nice crunch to a green salad, and a pear sauce can be added to your favorite meats.

11. Pineapple

A sweet tropical fruit, pineapple gives you a sweet treat that's low in calories. One cup of pineapple has about 82 calories and boasts a whopping 131% of a person's daily recommended vitamin C intake. Pineapple helps with weight loss by giving you a sweet treat without the calories of sugary snacks.

How to integrate pineapple into your meals

Pineapple slices are a great way to enjoy this delicious tropical fruit, and you can also add pineapple to yogurt or cereal. Pineapple is also an essential ingredient in main dishes such as teriyaki chicken.

12. Raspberries

A cup of raspberries provides 36% of the daily recommended value of vitamin C, 12% of vitamin K, and manganese. Add to this the fact that raspberries have just 64 calories per cup, and you've got a power food.

Because they're higher in beneficial fiber and lower in sugar than many other fruits, raspberries are an excellent addition to a healthy weight loss plan. In adults, raspberries regulate blood sugar levels after meals. This is especially true for overweight people or individuals living with insulin resistance or prediabetes.

How to integrate raspberries into your meals

You can add raspberries to protein bars or fiber bars when you want to have some quick breakfast bars on hand. Raspberries are especially delicious in baked goods for when you want a sweet treat. Like all berries, raspberries work well as a salad topper.

13. Strawberries

With just 50 calories per cup, strawberries are an excellent addition to a healthy weight loss plan. A cup of strawberries packs 99% of the vitamin C you need every day, along with 26% of the daily recommended amount of manganese. The dietary fiber in strawberries is also good for digestion.

People trying to lose weight may also find that most types of berries lower obesity-related inflammation, which can also help with weight loss.

How to integrate strawberries into your meals

Eat strawberries whole for a tasty treat, or add strawberry slices to your favorite salad at lunchtime. Strawberries are also great for adding to cold cereal, oatmeal, or a breakfast smoothie. Or serve strawberries as a nutritious dessert with some fruit dip.

14. Watermelon

For the ultimate fruit for hydration, there are few better summertime treats than watermelon. Watermelon is comprised of lots of water, and this can support weight loss. Keep in mind that watermelon has a higher glycemic index than most fruits, so use portion control when eating watermelon for weight loss.

How to integrate watermelon into your meals

Melons are at their most delicious when you indulge in a slice right after cutting it. You can also use watermelon balls or cubes to add some liveliness to your favorite fruit salad. For even more hydration, blend watermelon into smoothies or freeze it to make summer fruit popsicles.

15. Apples

Apples have a high fiber content, and they're low in calories. Research shows people with varied weights and body mass index (BMI) can prevent visceral fat accumulation because of the polyphenols in apples. Additionally, apple peels are rich in nutrition, containing beneficial compounds and antioxidants that may reduce obesity risk.

When it comes to weight loss, apples can be your best friend. According to research, eating whole apples reduces appetite and increases satiety.

How to integrate apples into your meals

In addition to munching on raw apples, pair apple slices with nut butters for a quick and easy protein-rich snack. Apples are also delicious when added to oatmeal, yogurt, and salads. For a side dish, add chunks of apples to stews or bake whole apples.

Conclusion

On your weight loss journey, enjoying treats such as fruits can be key to healthy weight loss. In addition to being good for you, fruit is also versatile and accessible, giving you a natural fast food that's nutrient-dense. Best of all, you can experiment with a wide variety of fruits and recipes to find what works best for your preferences. Evidation is here to serve as another tool for living your best life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

The warmth of the summer sun is just around the corner! From the feel of the ocean on your toes to the sound of little ones playing outside enjoying the warm weather, summer is a fantastic chance to reset and relax. At Evidation, we're here to help you feel your best, and that includes providing you with expert tips to help you stay safe and healthy this summer. Let's take a look at 10 ways you can boost your wellness in June, July, and August.

1. Sun safety: Tips for protecting your skin

Wearing sunscreen every day is a simple, effective way to protect both the health and the appearance of your skin. Even if you've already been applying SPF as a part of your normal skincare routine, be sure you're also following this expert advice to keep your skin healthy this summer.

• Get the SPF you need. For daily skincare, you'll want to choose sunscreen with an SPF of at least 30. If you're going to be spending time outdoors, you'll want to shoot for an SPF of at least 60.
• Use the correct amount. Most people don't use enough sunscreen, which can lessen your protection against the sun's rays. You'll need to use about an ounce of sunscreen to protect your arms, legs, face, and neck. An ounce of sunscreen is enough to completely cover your palm prior to application.
• Reapplication matters. Experts recommend that you reapply your sunscreen at least every two hours, especially if you're swimming or sweating. If you're only spending time indoors, however, reapplication may not be necessary.
• Take additional precautions. While sunscreen is a simple and effective way to protect your skin from the harmful effects of the sun, using additional sun protection is a smart move. Sunglasses, protective clothing, and wide-brimmed hats can all provide a physical barrier that can work to keep your skin safe.

2. Hydration: Staying cool and hydrated in the heat

Nothing beats a cold glass of water on a hot summer day, and your body will thank you every time you hydrate while you're spending time in the heat. This is especially important when you're exercising outdoors, or when you're spending time in extreme temperatures.

According to Sarah Adler, a performance dietitian with UCLA Health Sports Performance, about 60% of the body is made up of water, and it's super-important that we replenish water lost through sweat during the hot summer months. Adler says that proper hydration is necessary to support brain function, support mood, regulate body temperature, and to keep the digestive system running smoothly.

Not sure how much water you need to drink each day? We get it – there's plenty of conflicting information out there, and it can be hard to pinpoint your exact hydration needs. Adler recommends that people should drink between .5 and 1 ounce of water per pound of body weight each day, and people who are exercising or working in the summer heat should make the 1 ounce per pound guideline their hydration minimum.

"We may need more, we may need less," says Adler. While you should certainly drink when you're thirsty, this isn't always the most reliable indicator that you need to hydrate. For some people, thirst doesn't become apparent until the body has already become dehydrated. Adler says that noting the color of your urine can be a much more accurate way to assess your body's hydration needs – a light, pale yellow color can be a sign that your body is properly hydrated.

3. Healthy eating: Incorporating fresh fruits and vegetables

In addition to drinking plenty of water, enjoying hydrating foods can help you feel your best. Produce options loaded with water include lettuce, watermelon, strawberries, bell peppers, celery, and tomatoes.

Enjoying fresh summer produce isn't just great for keeping your body hydrated, however. Many fruits and veggies are in season during the summer months, allowing you to enjoy maximum flavor and maximum nutritional benefits.

While the exact fruits and vegetables that are in season during the summer vary depending on your location, common summer season produce includes:

• Apples
• Artichokes
• Avocados
• Bananas
• Beets
• Blueberries
• Broccoli
• Carrots
• Grapes
• Kiwi
• Lemons
• Limes
• Peas
• Strawberries

If you're able, summer can be a fantastic time to load your freezer up with produce. Freezing fruits and veggies in-season can give you a delicious treat to enjoy once the weather turns chilly in a few months.

4. Exercise: Fun and fitness in the sun

It feels great to get out and enjoy exercise in the summer, but it's important that you take precautions to stay safe in the heat. It can be easy to overdo it, and you may not notice signs of struggle until your body is already in the throes of a health issue.

Follow these tips from the American Heart Association in order to prioritize your safety while exercising in the summer:

• Consider your timing. If possible, you'll want to exercise in the morning or evening. Summer days tend to be the hottest between noon and 3 pm, so avoid exercising outdoors during these hours if you can.
• Drink water regularly, even if you don't feel thirsty. If you're hitting the road or the trails, bring water with you, or plan for water stops along your route. If you're exercising in especially hot temperatures, or you're going to be working out for more than an hour, you'll also need to replenish electrolytes (packing a banana can be a good idea to give your body what it needs in addition to water).
• Don't push it. We're all for encouraging you to go the extra mile, but if your body is telling you that something feels off, listen. It can take time to adapt to the heat (up to two weeks). If it's hotter than you're used to, you may not be able to work out as hard or for as long as normal. There's nothing wrong with this – take breaks, spend time in the shade, and call it quits early if necessary.

5. Allergy management: Coping with seasonal allergies

Sniffing, sneezing, watery eyes – seasonal allergies can make it tough to fully enjoy summer. When your body has an allergic response to environmental irritants, you may also feel tired and sluggish.

Thankfully, there are plenty of options to manage seasonal allergies that can help you enjoy all that the warm months have to offer. Over-the-counter options like saline rinses, eye drops, and antihistamine sprays may be all that you need to soothe occasional seasonal allergies.

If you find that your seasonal allergies are interfering with your daily life, it's a smart move to make an appointment with your primary care provider to discuss prescription options that can support your health.

In addition to medication, there are lifestyle modifications you can make to lessen the effect of seasonal allergies, including:

• Invest in an air purifier. No matter how clean you keep your home, it's impossible to keep it free of all allergens, especially those that you track in on your shoes and clothes. Running an air filter can help remove allergens from the air in your home, providing symptom relief.
• Shower after spending time outdoors. While it may not be practical to shower every time you leave the house, taking a shower when you notice your allergy symptoms are acting up can be helpful, as it physically removes pollen and other allergens from your hair and body.
• Check the pollen count. Taking a look at the pollen count in your area can help you decide whether it makes sense to spend more time indoors or outdoors. When you notice that the pollen count is especially high, you may want to take over-the-counter allergy medication proactively (if you're not already using a daily medication prescribed by your doctor).

6. Sleep hygiene: Tips for quality sleep during hot nights

It can be tough to get high-quality sleep when your area is in the midst of a heat wave. Thankfully, there are some tricks you can try to get the rest you need when the temperatures outside are sweltering.

• Hydrate early. Keeping your body hydrated can make it easier to sleep on a hot night, but it's important that you stop drinking water early enough that you won't be running to the bathroom all night. For most people, finishing up water an hour or two before bed works well.
• Skip the cocktails. The damage of booze in hot weather is twofold: alcohol dehydrates your body, and makes it more likely that you'll experience night sweats. On super-hot days and evenings, it's a good idea to forgo the booze in favor of a more hydrating beverage.
• Exercise early. Getting plenty of physical activity can make it easier for you to fall asleep. During a heat wave, however, it's a good idea to get your workout in early. Exercising too close to bedtime can make it difficult for your body to cool down. Getting your workout in as soon as you wake up – during the cooler hours of the morning – can be a good idea.

7. Mental health: Stress management and relaxation techniques

Summer is associated with kicking back and relaxing, but this doesn't mean that your self-care practices can take a backseat. For many, summer brings new and different schedules, increased family gatherings, and social obligations that can bring stress.

Setting boundaries can be key to protecting your mental health during the summer. Between kids' sports schedules, vacations, filling in for others at work, and social obligations, it can be tough to find time for yourself. Keep a calendar just like you do during other times of the year, and don't be afraid to say no when things begin to look too busy.

Immersing yourself in nature can also be helpful for relieving summer stress. According to Harvard Health, spending as little as 20 minutes in nature can lower stress levels. Enjoying a hike, swim, or yoga class outdoors can help your mind relax and reset, no matter how busy your schedule gets.

As always, don't be afraid to reach out for professional help if you're struggling. Talking with a counselor, therapist, or other licensed mental health professional can provide you with the support you need to feel your best.

8. Safety precautions: Preventing heat-related illnesses

While children, seniors, people who live with obesity, and people who are physically ill are at higher risk for heat-related illnesses, anyone can fall victim to heat stroke, heat exhaustion, and more. Taking precautions to keep yourself healthy in hot weather can help you rest assured that you and those you care about are enjoying the sun safely.

Important heat-related illness prevention tips include:

• Stay in air-conditioned areas when possible. Spending time in air conditioning can help your body get relief from the heat. If you don't have air conditioning in your home, spending time in a mall, community center, or public library can help.
• Slow down. When temperatures spike, move your workouts indoors, or schedule them for early in the morning or during the evening hours.
• Avoid hot foods: While burgers and corn are delicious straight off of the grill, eating hot foods and drinks can make it tough for your body to cool down. On especially hot days, opt for salads, smoothies, cold sandwiches, and other heat-free options.

9. Travel health: Staying healthy on summer vacations

There's not much that feels worse than getting sick on vacation, and taking some precautions to help you stay healthy when you're enjoying a getaway can be well worth the extra effort.

• Talking with your doctor before going on a long trip – especially if you're traveling overseas – is a smart move. Your physician will talk with you about any vaccines or medications you'll need to stay safe, and can discuss whether you should make an appointment to check in upon your return.
• Get rest. Traveling is taxing, and traveling to a different time zone can do a number on your well-being. Rest when you're feeling tired, and give yourself time to adjust to a different pace.
• Stay hydrated. We said it earlier, and we'll say it again – water matters. When you're traveling, drink plenty of water (and be sure to check whether you need to opt for bottled water if you're in a new location).

10. Use Evidation to track your health during summer

Tracking your health data can provide you with valuable insights into what your body needs, and at Evidation, we're here to help. With your permission, the Evidation app safely and privately uses the health data you're already gathering to provide you with the information you need to support your health. Bonus: with your OK, we're also able to use your health data to inform medical studies, allowing you to effortlessly contribute to a healthier world.

Evidation is built upon a foundation of privacy, and we adhere to an opt-in model. That means:

You control who sees your data—or doesn’t

You give consent every time there’s a request for your data

Get started with Evidation today

At Evidation, we're excited to partner with you to help you get the most out of your health data by providing personalized articles and insights that can help you feel your best. No matter where you're at on your health and fitness journey, we'll be by your side, every step of the way. Learn more about how Evidation works and download the app today.