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If your healthcare provider has notified you that you have high blood pressure, or you've taken several self-readings with a blood pressure above the ideal pressure of 120/80 mm Hg, you may begin to realize that some health issues--such as headaches--may be influenced by your blood pressure.

Here, we'll demystify high blood pressure, explore the connection between high blood pressure and headaches, and discuss what you can do to relieve blood pressure related headaches.

Understanding high blood pressure

Also known as hypertension, high blood pressure means that the force of the blood being pushed against the walls of your arteries is too high. High blood pressure means that your heart is working unusually hard to pump blood throughout your body.

The American College of Cardiology offers four distinct categories for blood pressure readings:

• Normal: Normal blood pressure is 120/80 mm HG (or lower).
• Elevated: In this category, the top number can reach up to 129 mm Hg while the bottom number is 80 mm Hg or less.
• Stage 1 hypertension: The first stage of high blood pressure is classified as a top number between 130 and 139 mm Hg and a bottom number between 80 and 89 mm Hg.
• Stage 2 hypertension: The second stage of hypertension is classified as a top number of 140 mm Hg or above, and a bottom number of 80 mm Hg or above.

There are many risk factors that can contribute to a person's development of high blood pressure, including:

• Age (men develop high blood pressure earlier in life, while women typically develop the condition after age 65)
• Race/ethnicity (Black people are more susceptible to high blood pressure than people of other races)
• Family history
• Sedentary lifestyle
• Smoking
• Eating too much salt
• Being obese or overweight
• A high-stress lifestyle
• Pregnancy
• Drinking too much alcohol

Hypertension and headaches: What's the connection?

Research shows that people who have mild to moderate hypertension are not more likely to experience headaches than people who have healthy blood pressure. People who have high blood pressure, however, may experience headaches related to hypertension. Headaches that are related directly to high blood pressure are known as primary headaches. Secondary headaches, however, are related to other conditions that also cause blood pressure to spike. Conditions that can cause high blood pressure and headaches include pre-eclampsia, eclampsia, hypertensive encephalopathy, and pheochromocytoma.

If you're aware that you have high blood pressure, and you experience a severe headache, unlike any headache or migraine pain you've ever had before, it's important that you go straight to the emergency room. You may be experiencing a hypertensive emergency. In addition to an extremely severe headache, you may experience dizziness, an altered mental status, shortness of breath, vomiting, chest pain, and/or changes in your vision.

Managing high blood pressure

If you have high blood pressure and are experiencing headaches, it's important that you work closely with your healthcare provider to ensure that you're not suffering from a secondary condition. Here, we'll take a look at the steps that you can take to alleviate high blood pressure that is not caused by another health issue.

Quit smoking

There are many reasons to quit smoking, and lowering your blood pressure is one of them. Smoking makes your heart work harder, and quitting can help improve your overall health, including lowering your blood pressure.

Lifestyle changes

There are many lifestyle changes that you can make to lower your blood pressure. For many people, blood pressure is positively correlated with weight gain. Typically, blood pressure can be expected to go down about 1 mm Hg for every 2.2 pounds of body weight lost.

Talking with your doctor, a registered dietitian, or a licensed personal trainer can help you learn what weight goal is healthiest for your body. Eating a balanced diet, exercising regularly (more on that in a moment!), and maintaining a waist measurement of less than 35 inches for women or 40 inches for men can all help to keep your blood pressure down.

Stress management

Stress is an unavoidable part of life, but chronic stress can take a serious toll on your health. While more research is needed to understand exactly how stress levels affect blood pressure, taking steps to lower stress can benefit your health in many ways.

Some tips to lower your daily stress levels include:

• Take control of your to-do list. Learning how to say no to others and being realistic about the number of tasks you can handle can help you prioritize your health.
• Chat with a licensed therapist. There's nothing wrong with asking for help, and talking with a licensed professional about mental health can help you develop personalized coping strategies that can help you feel your best.
• Prioritize self-care. Taking time for yourself to exercise, meditate, and spend time with loved ones can all help you lower your stress levels.

Prioritize rest

Getting high quality sleep can contribute to lower blood pressure. If you have trouble falling or staying asleep, it's important to talk with your doctor to rule out underlying conditions. Generally, going to bed and waking up at the same time each night can help you get the most out of sleep. Avoiding caffeine in the afternoon and evening can help you improve your sleep quality as well.

Dietary changes

Making small changes to your diet can go a long way when it comes to achieving healthy blood pressure. Steps that you can take to lower your blood pressure include:

• Limit salt in your diet. Cook at home more often, and don't add salt to your food when you cook.
• Enjoy foods lower in saturated fat and cholesterol.
• Increase the amount of whole grains, vegetables, and fruit in your diet.
• Drink plenty of water throughout the day.

Talk with your doctor

In some cases, medications are necessary to keep you safe while you implement lifestyle changes that can help you lower your blood pressure. Talk with your doctor about the best path forward after you've been diagnosed with high blood pressure.

Start tracking your health with Evidation today.

If you're ready to take control of your health, our team is here to support you! With Evidation, you'll be able to get insights and support that you need to achieve your health goals. Download the app today to start getting rewarded for treating your body right.

A healthy lifestyle starts with understanding what your body needs to achieve wellness. This goes beyond simply eating the right number of calories or restricting food groups. It also involves looking at what’s in your food and how it impacts your body.

Collagen is one of the things your body needs to feel healthy and well, and it’s something you can easily get from your food or through supplements. Here’s a closer look at how collagen impacts your wellness and what you can do to increase your intake of it while focusing on building healthy lifestyle patterns.

Understanding collagen basics

Collagen is a primary protein in the human body. It’s the primary building block for skin, ligaments, muscles, tendons, and blood vessels. It’s also part of the eyes and teeth. In addition, it plays a role in helping wounds heal, supporting your nervous system, and triggering the blood clotting response.

Different types of collagen

As of today, scientists have identified 28 different types of collagen, but the first five are the most common in humans. These are:

• Type I: Found in skin, bones, ligaments, and tendons.
• Type II: Makes flexible cartilage that supports joints and movement.
• Type III: Located in the internal organs, blood vessels, and muscles.
• Type IV: Found in the skin.
• Type V: Found in the skin and hair as well as the corneas

The collagen found in supplements is typically one of the following types:

• Hydrolyzed collagen: This collagen comes from meat and poultry sources and is easy for the body to absorb. It’s the most common supplemental form of collagen.
• Undenatured collagen: Pulled from chicken cartilage, this form of collagen may support joint health.
• Gelatin: Also from animal sources, this form of collagen is used for cooking more so than in supplements, for the most part.

Collagen and aging: why it matters for women over 40

The human body is capable of creating the collagen it needs if a person eats a balanced diet. However, natural collagen production decreases as a person ages. For women and those who were female at birth, the slowing production of collagen can lead to elasticity loss in the skin, which can also contribute to wrinkling. Lowering collagen levels can also cause changes in the hair, such as hair loss. Stiffening of the joints also occurs when collagen production decreases.

Another concern for women, specifically after age 40, is bone density loss. In a 2018 study from the National Institutes of Health, researchers found that taking a collagen supplement for one year greatly increased the bone density in female patients in both the neck and spine, which reduces the risk of bone loss and fractures. Age-related bone loss in women can start in the mid-30s, but it increases rapidly as estrogen decreases during menopause. While men can also have bone loss, it happens at a much lower rate for males. Thus, using collagen to support healthy bones after the age of 40 is quite beneficial for many females.

Collagen for men: supporting vitality and well-being

Like women, men produce less collagen as they age, but the impact of the collagen drops may not be as strong. Still, collagen can support overall health and well-being for males as well as females.

Men and those who were born male also experience improvements in skin, joints, and hair with collagen supplementation, but men are less likely to suffer from extreme bone loss. However, men who take collagen may notice faster recovery after workouts. They may also build muscle more quickly.

In other words, collagen supports vitality and well-being for men. Whether through supplementation or through diet, increasing collagen intake has few risks and many potential benefits for men.

How much collagen per day? Determining your collagen needs

The benefits of collagen supplementation are still being researched. As such, no official health authorities have stated recommended guidelines for dosage. Instead of looking for an official recommended dosage, you’ll want to check with the manufacturer of the collagen you’re taking, as well as your doctor, to determine a good dosage option.

Can you take too much collagen? The good news is that it’s hard to take too much collagen, and it doesn’t have any toxic side effects. However, some people report stomach discomfort if they take more than the manufacturer’s recommended amount.

Hydrolyzed collagen doses

As you analyze how much collagen per day, you’ll need to factor in the type of collagen you’re taking. For hydrolyzed collagen supplements, which are easier to absorb than other forms, most people take between 2.5 and 15 grams without noticing any side effects. A smaller dose focuses on skin and joint health, while a dose of around 5 grams can impact bone density. The larger dose works best for those looking to improve muscle mass and overall body composition.

Undenatured collagen

A dose of 10 to 40 mg of undenatured collagen appears to be safe for humans. This supplement could support improved joint health.

Gelatin

For gelatin, which is a food and not a supplement, add the recommended serving size to the food you’re preparing. You can use it in smoothies, sauces, and soups for added collagen in your everyday diet, but there’s no specific recommended amount.

Collagen-rich foods and supplements

It’s possible to get all the collagen you need from your diet if you’re careful about the foods you choose. Thankfully, foods rich in collagen are also great options for a balanced diet. Some foods that are rich in collagen include:

• Bone broths
• Chicken with its skin
• Sardines
• Organ meats

In addition, eating foods rich in vitamin C may help your body make more of its own collagen, which could boost your collagen levels, according to WebMD. These foods include:

• Berries
• Broccoli
• Legumes
• Peppers
• Leafy greens
• Citrus fruits

Try adding more of these to your diet to improve your collagen levels.

If you feel you could benefit from additional collagen, a supplement may be a good choice. These come in powders that you mix into coffee or other beverages, or they’re available as capsules. You may also find pre-made collagen drinks and liquid supplements to try. To choose the best supplement, consider the source and the type of collagen. If you prefer a plant-based diet, you can find vegan options.

Are you interested in tracking your food so you can make informed, healthy choices about your diet? Evidation can help! Start tracking your health and earning rewards with Evidation today.

Getting enough protein in your diet is key for optimal health--but it can be tricky to figure out if protein bars are the right option for you. Some people use protein bars as a convenient snack or meal replacement. While this can be a great option when you're on the go, it's important to understand the nutritional content of your protein bar to ensure that it meets your unique nutritional needs.

Here, we'll take a look at how to read the nutrition label of your protein bar, how to gauge the quality of the ingredients in your bar, and some special considerations to think about if you're trying to lose weight.

Let's dig in.

Decoding nutritional labels

Reading nutrition labels can help you understand whether a particular protein bar is a good choice for your body. You'll want to consider several factors as you read over the nutrition label of protein bars.

A few things to keep in mind:

• Take a look at the total sugar content in your protein bar. Sugar is sugar--and whether it's coming from a healthy-sounding source like brown rice syrup or a more nefarious-sounding option, your body sees it the same. Many protein bars have a high sugar content--equal or more than that of candy bars. While a high-sugar bar can be a treat that also provides nutritional benefits, it's usually not the best choice to fuel a workout. You'll also want to keep an eye out for artificial sweeteners. While they can keep sugar grams low, many have adverse effects on the body and can cause headaches, bloating, and gastrointestinal distress.
• You'll also want to take a look at the total calories in your protein bar. There's no upper limit for how many calories you should have in a bar, but you'll want to make sure that your bar fits into your total caloric needs for the day. If you're considering using a high-calorie bar to replace a meal, pay attention to whether you feel satisfied afterward to guide your choices in the future. If you feel full and satisfied with what you ate, fantastic! If you're left feeling like you didn't have a meal, it might be a better idea to choose a bar that more easily fits into your nutrition plan next time.
• Finally, be sure to take a look at the protein content of your bar. If you're trying to hit a certain number of protein grams per day, be sure that your bar is keeping you moving in the right direction--not just adding to your sugar total for the day.

When convenience meets nutrition

Protein bars are a great standby to have in a pinch, like if you're caught working late and need something to keep you from hitting the break room vending machine. While it's a good idea to get the majority of your protein from natural food sources, the occasional protein bar isn't going to throw you off track.

Quality of ingredients

When you look at the ingredients of your protein bar, it can seem like you're trying to read a foreign language. Here, we'll take a look at a few factors to consider when determining whether the ingredients in your protein bar are giving your overall health a boost.

You'll want to see high-quality protein as the first ingredient in your protein bar. It can take some time to learn what type of protein feels best for your body. Some people, for example, find that whey (dairy) protein causes digestive issues, and fare better with a plant-based option, like pea protein or brown rice protein.

No matter what type of protein your bar contains, you'll want to shoot for the least processed version possible. That means you'll want to look for ingredients like whey protein instead of whey protein isolate, which is a more processed version of the protein.

Considerations for weight management

If you're working to get to a healthy weight, it makes sense that you're looking to increase your protein intake. Protein is essential for helping your body feel satisfied, and can support a healthy exercise plan. Getting enough protein can also help to ensure that your body's hunger hormones are functioning properly.

While a plate of grilled chicken or an egg white omelet can be delicious, sometimes, it's more convenient to grab a protein bar when you need to get out the door--fast. Protein bars can be a part of your weight loss plan, but it's important that you consider a few factors when you're choosing the right bar for you.

Protein bars can also be used to gain weight, if that's a goal you're working toward to optimize your health. Many protein bars pack 400 calories, making them a fast and convenient way to get the protein you need to gain weight in a healthy way.

Potential pitfalls

Like any processed food, there are some pitfalls when it comes to adding protein bars to your diet. You may find that getting such a high amount of protein from a processed source makes you feel sluggish or nauseous. You may also find that the artificial sweeteners and/or sugar alcohols found in many protein bars cause unpleasant side effects, like headaches.

Conclusion

Protein bars can be a part of a healthy nutrition plan, but it's important to read labels carefully to ensure that you know what's going into your body. If you're trying a new protein bar, pay attention to how you feel over the next few hours, keeping an eye out for any adverse effects (like digestive issues).

If you're struggling to find a great protein bar that makes sense for your needs, making your own can be a great option that allows you to customize your bars to your goals and caloric needs.

Evidation: Helping you take steps toward your goals, one day at a time.

If you're ready to learn more about how to fuel your body and get personalized tips and information that will help you meet your goals, we're glad you're here. At Evidation, we're working to make your health data work for you. Download the app today and get started with moving toward a healthier you.

When you're working to help your body achieve healthy weight loss, nutrition is key. While exercise is vital for physical health, it's tough and unhealthy--if not impossible--to try to out-exercise a diet that isn't giving your body what it needs. While it's important to eat fewer calories than you burn in order to lose weight, it's also important to provide your body with the macro- and micro-nutrients it needs in order to thrive--and make your weight-loss stick over time.

When you develop a healthy grocery list, you'll find that you have plenty of options to keep your nutrition exciting, try new foods, and provide your body with the fuel it needs to achieve your goals.

Building a foundation -- essential nutrients for weight loss

When you're working toward weight loss, the goal isn't to eat as little as possible--the goal is to enjoy healthy foods that support your body, keep you energized, and meet your caloric needs.

Understanding the nutrients that support healthy weight loss can help you find the foods that will help you on your weight-loss journey.

Let's take a look at some of the essential nutrients you'll need to include in your nutrition plan to help you lose fat and stay energized.

Protein

Protein is a macronutrient, meaning it makes up a part of your total caloric intake each day. Getting plenty of protein in your diet can help regulate your body's hunger hormones, boost your metabolism, and reduce your appetite.

Iron

Iron is a vital nutrient that helps your blood carry oxygen to your hard-working muscles, which can help your body burn fat. Some signs of low iron include low energy levels, weakness, and fatigue. If you think you may have low iron, talk with your doctor about getting tested.

B Vitamins

There are a number of B vitamins, including folate (B-9), riboflavin (B-2), thiamine (B-1), and niacin (B-3). B vitamins support a healthy metabolism and can help your body convert food to energy.

Magnesium

Magnesium is necessary for many vital processes in the body, including regulating blood pressure, controlling blood sugar, strengthening bones, and helping the nervous system function properly.

Vitamin D

Vitamin D is important for a healthy immune system, and a 2011 study showed that people who were overweight and took vitamin D supplements lost a greater amount of abdominal fat than people who did not take the supplements. The jury is still out on exactly why vitamin D may help with weight loss.

Smart shopping strategies

Don't go to the grocery store hungry. When we're ravenous, it's easy to load up the cart with snacks that are designed to be hyper-palatable. Hitting the grocery store after you've had a healthy, satisfying meal can make it easier to stay on track when it comes to making choices that support your goals.

• Shop the perimeter first. When you do a lap of the perimeter of the grocery store, you'll get to choose your produce, protein, and dairy products before you venture into the aisles for pantry staples. Loading up on the good stuff can help you stick to more non-processed items.
• Make a list. Planning out your menu for the week can work wonders when it comes to boosting the nutrition levels of your grocery cart--and the balance of your bank account. Make a plan, make a list, and stick to it.
• Read labels. If you're working to lower your intake of added sugars, be sure to keep an eye out for sneaky sugar code names that may sound healthy, like agave nectar, barley malt, cane juice, fruit juice, and fruit juice concentrate.

Proteins -- fueling your weight loss journey

Research shows that a daily protein intake equal to about 1 gram of protein per pound of body weight can support healthy weight loss.

Healthy protein options to keep on hand to support your weight-loss journey include:

• Beans
• Chicken
• Eggs
• Lean beef
• Low-fat dairy, especially cottage and ricotta cheese, as well as low-fat, unsweetened yogurt
• Seafood (canned options like tuna can be especially convenient when you're on the go)
• Turkey

Veggies and fruits -- nature's weight loss allies

Veggies and fruits give your body the fiber, sugars, and micronutrients that you need to feel your best. You may find that loading up on fruits and veggies helps you feel more satisfied throughout the day.

Some of the best produce items to include in your meals for weight loss include:

• Apples
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts
• Cucumbers
• Green beans
• Kale
• Kiwis
• Leafy greens
• Pomegranates
• Sweet potatoes
• Tomatoes

If you're venturing into the world of produce for the first time in a while, it's OK to take it slow. Start with a few tried-and-true favorites and work to incorporate something new into your meal plan each week.

Planning your meals

Keeping variety in your nutrition plan can help you stay on track over time. Two days enjoying foods from your weight-loss grocery list may look like:

Day One

• Breakfast: Yogurt with berries and peanut butter
• Lunch: Broiled fish with roasted sweet potatoes and broccoli
• Dinner: Ground chicken tacos topped with homemade pico de gallo

Day Two

• Breakfast: Omelette with lean turkey and a sprinkle of cheese
• Lunch: Grilled chicken salad topped with olive oil and lemon juice
• Dinner: Sliced turkey breast with roasted vegetables and a side salad topped with cucumbers and tomatoes

Processed foods & frozen foods

Many people are surprised to learn that frozen fruits and veggies can be just as nutritious as fresh! Be sure to read labels, however, as some frozen options are loaded with preservatives, sugar, and sodium. Stick with options like mixed berries, mixed veggies (without butter), broccoli, peas, and cauliflower.

Let's be clear: losing weight does not mean that you have to cut out foods that you love. Enjoying processed foods sometimes is not going to derail you from your goal, especially if you make a point to give these foods a supporting role in your meals, rather than making them the star of the show.

Evidation: supporting your weight loss journey

Understanding your health-related behaviors is key when it comes to making strides toward your goals. At Evidation, our team is here to provide you with the personalized articles and insights you need to keep moving forward. Download the app today and start making your health data work for you.

Even as children, boys who have ADHD are more likely to get a diagnosis than girls who have ADHD. 13% of boys with ADHD receive a childhood diagnosis, compared to just 6% of girls. This problem persists into adulthood. Many of the commonly known signs of ADHD--such as hyperactive behavior--tend to be more prevalent in boys.

Here, we'll take a look at how to get diagnosed with ADHD as a woman, with tips including how to choose the right professional and how to recognize whether you're showing signs of ADHD.

Barriers to diagnosis

As we mentioned, many women with ADHD struggle to get diagnosed with the condition. Boys are three times as likely to be diagnosed with ADHD than girls. Even in childhood, it takes longer for the girls who do get diagnosed to get the help they need, as the average age of ADHD diagnosis for girls is around 12 (most boys are diagnosed around the age of 7).

Often, professionals and patients alike think of a person with ADHD as a young boy who struggles to sit still. While this is one way the condition can be expressed, girls and women often show different symptoms. People with ADHD may show symptoms of inattention, hyperactivity, or both. Girls are most likely to have inattentive-type ADHD, which is often dismissed as a tendency to daydream. Since the girls who have this type of behavior are often thought of as underachievers, their condition often goes unnoticed until they reach adulthood and begin to seek out help for their ADHD symptoms.

Recognizing ADHD symptoms in women

Many adult women who have ADHD do not get an accurate diagnosis until their 30s or 40s. Typically, these women have been experiencing the symptoms of ADHD throughout their entire lives. In childhood, many of these symptoms are missed by teachers and other care professionals, as they aren't typically as obvious as ADHD symptoms in boys.

ADHD can be experienced differently, and your symptoms may ebb and flow depending on your stress levels, medication, life circumstances, and more.

Common signs of ADHD in adult women include:

• Money management problems
• Time management problems
• A constant struggle to stay organized
• Feeling overwhelmed often
• Chronic overeating
• Chronic lack of sleep
• Problems with alcohol consumption

Many women who are diagnosed with ADHD as adults have a history of anxiety and depression, and studies indicate that these conditions tend to occur together with ADHD. If you have a family member who has been diagnosed with ADHD, it's more likely that you'll develop the condition. 

Many women who have ADHD find that they notice their symptoms more easily when a friend or family member is diagnosed with the condition and their symptoms begin to dissipate with therapy and medication.

Choosing the right professional

If you're showing symptoms of ADHD, it's important to choose a mental health professional who is well-versed in the condition and how it affects adult women. Your regular doctor may be able to diagnose your condition, or you may need a referral to a mental health provider who specializes in ADHD.

Treatment options after diagnosis

Getting a diagnosis of ADHD can feel like a relief for many adult women, as you have a renewed sense of hope for feeling like your healthiest, happiest self. While there is no cure for ADHD, treatment can help you manage your symptoms. It can take some time to find the right combination of medication, therapy, and lifestyle changes that help you manage your symptoms. It's important that you work closely with your healthcare provider to determine what types of treatment are the best fit for managing your ADHD.

In children, most medical professionals recommend trying therapy to learn ADHD coping skills before moving to medication. This isn't the case for adults. While therapy can be helpful, your care provider will likely prescribe medication along with therapy.

Medications prescribed for ADHD fall into the category of psychostimulants. These medications work to help control your attention, focus, and behavior symptoms associated with ADHD.

The two most common ADHD medications are methylphenidate (brand names include Concerta, Daytrana, Focalin, Focalin XR, and Metadate) and amphetamines (brand names include Adderall and Vyvanse). As mentioned, it may take some time for your doctor to find the right medication and dosage that works to control your symptoms.

It's likely that your doctor will give you a low dose of a new medication. Over the course of about a week, you'll keep track of your symptoms to see whether the medication works well for you. Your doctor will work with you to determine which medication is the best fit. They'll also consider any other health conditions that you have to ensure that the medication prescribed for you is safe and effective.

Lifestyle strategies for managing ADHD

While medication is the first line of defense for adult women who are diagnosed with ADHD, your doctor may also encourage you to try therapy and other lifestyle changes that can help you learn how to manage your symptoms. Many adult women who have ADHD have success with life coaching. Working with a life coach certified to help adult women with ADHD can teach you valuable strategies for boosting your self-esteem, improving your time management, and developing coping skills for dealing with your ADHD symptoms.

In addition to working with a licensed therapist or life coach for adult women with ADHD, you may find success with using other stress management techniques, including yoga, exercise, meditation, and spending time outdoors.

Using other types of coaching and counseling services related to your unique life situations can also be helpful. Women with ADHD who are mothers may benefit from working with a parenting coach who can help you learn how to manage busy schedules, behavioral issues, and other issues that come along with parenting. If you find that you're having trouble reaching your potential in your career, working with a licensed career counselor who is well-versed in the needs of professionals with ADHD can help you develop your strengths and work on opportunities for improvement.

Evidation: Taking your health to the next level

If you're a woman living with ADHD, it can be helpful to have tracking tools in place that help you make the most of your health data. At Evidation, we've got you covered. Download the Evidation app today and get started with making your health data work for you.

According to the American Cancer Society, there were 1,918,030 new cancer cases and 609,360 cancer-related deaths in 2022. The vast majority of people in the United States have been affected by cancer, whether through their own diagnosis or that of a loved one.

Thankfully, cancer research grows every day, and scientists around the world are working to find a cure. In the meantime, taking preventive measures to lessen the likelihood of developing the disease is a smart place to start.

February is National Cancer Prevention Month, and it's the perfect time to learn about the preventive measures you can take to support your health. Whether you've recently been diagnosed with a medical condition and are interested in taking steps to boost your health, or you're generally healthy and simply want to make sure you're doing all you can to prevent cancer, we've got you covered.

Taking steps to prevent cancer will benefit your overall health and well-being. Let's take a look at some of the steps you can take to lessen the likelihood of developing cancer.

Understanding cancer risk factors

In order to take action against cancer, it's important to evaluate your risk. Some risk factors are genetic and therefore unavoidable, but other risk factors can be avoided with lifestyle changes.

Non-genetic factors that are associated with increased cancer risk include:

• Smoking: Smoking has long been known to cause cancer, as it causes damage to almost every part of the body. Smoking has been proven to cause lung, colon, cervical, rectal, bladder, liver, pancreatic, kidney, throat, oral, larynx, and esophageal cancers. Vaping is not a safe alternative, as e-cigarettes are not regulated and typically contain substances (including nicotine) that are known to cause cancer.
• Exposure to ultraviolet radiation: Most skin cancers are caused by exposure to ultraviolet light, either from the sun or from tanning beds. Getting a sunburn increases the risk of developing skin cancer. It's important to regularly apply SPF when you're outside, and to try to stay out of the sun from 11 am until 3 pm in spring, summer, and early fall.
• Viral, bacterial, and parasitic infections: There are several types of infections that are associated with cancer, including human papilloma virus (HPV), hepatitis B and C, and Helicobacter pylori (H. pylori). Vaccination against HPV and hepatitis are important to lower the risk of these conditions. H. pylori causes stomach ulcers that can increase the risk of stomach cancer. Human immunodeficiency virus, or HIV can also increase the risk of certain infections.

Healthy habits for cancer prevention

Thankfully, there are steps that you can take to help lower your cancer risk, including:

• If you smoke, quit. If you're not sure how to quit or are having a hard time, talk with your doctor for help.
• Cut down on alcohol, or stop drinking it.
• Maintain a healthy weight and try to get at least two and a half hours of physical activity per week.
• Stay out of strong sunlight, and don't use tanning beds.
• Get vaccinated against preventable diseases that are more likely to cause cancer, including HPV and hepatitis.
• See your doctor regularly for check-ups and recommended screenings

We get it--going to the doctor can be nerve-wracking, especially if you're worried about an aspect of your health. Doing so, however, can be life-saving. Getting yearly check-ups from your primary care provider allows your doctor to form a baseline for your health, making it easier to notice when something has gone wrong.

Your care provider will talk with you about when you'll need to be screened for certain types of cancer. If you have a family history of certain types of cancer, your doctor may recommend that you get screened sooner than called for by general guidelines.

In addition to providing physical screenings for health issues, your doctor can also talk with you about preventive measures you can take against cancer and other conditions, hazards in your workplace that could contribute to disease, and more.

If you feel like something is off with your health, or you've noticed changes in your health that you can't explain, you don't need to wait until your next yearly physical to get help. Knowledge is power, and it's only possible to fight a health condition once you know it exists. Reach out to your doctor and schedule an appointment to take control of your health.

Nutritional strategies for cancer prevention

What you choose to eat can make a major difference when it comes to lowering your cancer risk.

According to the Harvard Public School of Health, some simple steps you can take to prevent cancer include:

• Limit red meat, such as beef and lamb.
• Cut down on or eliminate processed meat, like hot dogs. Recent research showed that the risk of colorectal cancer increased by 12% for every 100g/day of red meat intake and increased by 16% for every 50g/day of processed meat intake.
• Eat plenty of whole, unprocessed grains, fruits, vegetables, and legumes. These foods have high amounts of dietary fiber. Research suggests eating foods high in fiber can protect against colorectal cancer.
• Limit fast food--aim to cook at home instead. Research shows that it's likely that people who get a high percentage of their total calories from fast foods may have an increased risk of cancer.
• Follow a nutrition plan that helps you maintain a healthy weight--sustainably. People who are overweight or have obesity are at a higher risk for some types of cancers.

Doing our part: Research at Evidation

At Evidation, we're working to contribute to medical research responsibly using data to move medicine forward. We know that cancer and other diseases are devastating, and we want to contribute to a healthier world. Every time a member of Evidation consents to share their health data with us for research purposes, we're able to use that information to make a difference.

Our recent contributions to research include:

• From in-person trials to DCTs and back again: Why has implementation of remote trials been so challenging?
• Sarcoma -- The Forgotten Cancer
• Psychosocial functioning among caregivers of childhood cancer survivors following treatment completion

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If you've ever had a migraine, you understand that the pain associated with the condition can be incapacitating. Thankfully, there are options that may help you ease a migraine at home. Here, we'll take a look at options you can try to get quick relief from migraines.

Understanding migraines

Migraines are not fully understood, but researchers have several theories on why the condition occurs. Current migraine researchers believe that certain chemicals and hormones, including estrogen and serotonin, contribute to migraine pain. Today's migraine theories suggest that waves of brain activity trigger chemicals (like serotonin and estrogen) to narrow the blood vessels. This narrowing of blood vessels may result in migraines.

Serotonin-based migraines can occur for both men and women, while estrogen-based migraines only occur in women. 

A migraine with aura is known as a complicated migraine, while a migraine without aura is known as a common migraine.

Symptoms of common migraines include:

• A drilling or throbbing headache that lasts between four and 72 hours
• Pain that begins on one side of the head and spreads to the other side
• Nausea
• Sweating
• Mood changes
• Speech changes
• Sensitivity to light and sound

About 20% of people who experience migraines have a migraine aura that happens before the pain begins. A migraine aura is often confused for a stroke. The condition can last for up to an hour, and may cause a number of symptoms, including:

• Blind spots in vision
• Seeing bright flashing lights, sparkles, or wavy lines
• Tingling skin
• Changes in speech
• Tinnitus (ringing in the ears)
• Temporary vision loss
• Changes in sensory perception, especially in smell and taste

Some people experience a condition called silent migraine. When a silent migraine occurs, a person may only experience the debilitating effects of a migraine aura, such as visual, language, sensory, and/or speech disruption. While less painful than a standard migraine, silent migraines can still be debilitating. Silent migraines typically last less than an hour.

Some people also experience a postdromal phase of migraines. This phase occurs after the headache has subsided. People who experience a postdromal migraine phase may feel fatigued, mentally foggy, and experience aches throughout the body. This phase typically lasts for about six hours following the end of a migraine.

Migraines can be extremely painful, and can make it impossible for you to move through your daily activities. Thankfully, there are some home remedies you can try to alleviate your pain and help your migraine symptoms subside.

An important note: While most migraines will go away on their own with home treatment, this isn't always the case. If you or a loved one experience a severe and sudden headache, a headache that you would describe as the worst of your life, a fever with a stiff neck, signs of dehydration, visual changes that are not related to a migraine aura, seizures, or you've recently experienced a head injury, it's important to go to the emergency room. It's also important to seek emergency medical care if your migraine has lasted for more than 72 hours.

5 tips for instant migraine relief

Try these simple at-home remedies to get the relief you need when you feel a migraine coming on.

Use a cold pack

Placing a cold pack on your head can help reduce migraine pain. The application of a cold pack provides you with a mild numbing effect, which can make it easier to feel comfortable. Applying a cold pack can also help decrease swelling, which can help to relieve pain.

Turn the lights down

A 2017 study by Harvard Medical School showed a pathway that connects the eyes to the brain's areas of heightened activity during a migraine. Light can make this pain worse, as it can activate the areas of the brain that are already working overtime. Relaxing in a dark, quiet room can help minimize stimulation to the brain, providing you with pain relief. If you need to be out and about (to make it to a doctor's appointment for treatment, for example), it's important that you don't drive, and that you wear sunglasses to protect your eyes.

Use a heat pack

Sometimes, heat can help with migraine pain, especially if your migraine has been triggered by stress or muscle tension. It can take some time to discover whether hot or cold therapy is a better fit for alleviating pain. Placing the heat pack on tense areas of your body near your head--such as your neck, upper back, or shoulders--may help your muscles relax and allow your migraine symptoms to dissipate.

Hydrate

Dehydration can trigger migraines. Many people who suffer from migraines find that drinking plenty of water can help lessen the number of migraines they get, as well as lessen the pain they feel during a migraine. In addition to drinking water, you may want to try drinking an electrolyte solution that can help your body rehydrate faster. If you're experiencing severe dehydration, you may need to head to the emergency room to get IV fluids.

Essential oils

Essential oils are plant-based liquids that are highly concentrated and give off a strong scent. Some people who deal with migraines find that diffusing essential oils or applying them topically using a carrier oil can help to provide migraine headache relief. There are several essential oils that are known for helping with migraine headaches, including peppermint, rosemary, lavender, and chamomile. Less is more when it comes to essential oils--start with just a few drops, as the smell of oils can be quite strong.

If you get migraines frequently, it's smart to talk with your doctor about solutions that can help you experience the condition less frequently.

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There's no way around it: asthma is complicated. If you’re at risk for asthma, or you've been diagnosed with the disease, it makes sense that you're interested in learning more about how to prevent the breathing difficulties associated with the condition. Many parents who experienced asthma as children are also curious about the steps they can take to stop their children from developing the disease, or from experiencing severe symptoms if they've already shown signs of asthma.

Here, we'll take a look at everything you need to know about preventing asthma, including triggers that can cause asthma to develop, how nutrition, exercise, and stress management can help to prevent or temper asthma symptoms, and how to set up an action plan in the event that you experience asthma.

Understanding asthma

Asthma is a chronic disease, meaning it is a long-term condition. People with asthma experience problems with the airways in their lungs. The airways in the lungs are comprised of small tubes that work to carry air into and out of the body.

When a person develops asthma, these tubes can become inflamed and/or narrowed, making it difficult for your body to get the oxygen that it needs to thrive.

If you, your child, or another family member are concerned about developing asthma, it's important to understand how the disease can develop. While the exact cause of asthma has yet to be discovered, research supports the idea that a combination of genetic and environmental factors contribute to the development of the condition.

Some people who have asthma experience issues with their breathing daily, and may need to rely on daily preventative and acute prescription medications in order to maintain healthy oxygen levels. Others may only experience asthma symptoms occasionally (such as when they're sick or when they're exercising), and may be able to rely on acute medication only. Those who experience mild asthma may be able to manage the condition by identifying triggers and making lifestyle changes that help to keep their symptoms at bay.

Asthma can present in a variety of ways. Some of the most common symptoms of asthma include:

• Wheezing (a high-pitched squeaking sound) when breathing, especially when exhaling
• Shortness of breath that doesn't have a clear cause, or shortness of breath after activity that doesn't resolve in a reasonable amount of time
• A feeling of tightness or pain in the chest
• Difficulty breathing while experiencing a respiratory virus (like the flu)

An important note: if you're experiencing an asthma attack, it's important that you seek emergency medical care right away. Left untreated, severe asthma attacks can be fatal.

Thankfully, there are several steps you can take to make it less likely that you’ll experience asthma symptoms. Over time, asthma can go into remission, allowing you to experience a symptom-free life. Here, we'll take a look at what you can do to lower or eliminate your asthma symptoms.

Identifying asthma triggers

One of the first steps necessary toward controlling asthma symptoms is identifying the factors that cause you to have trouble breathing. These symptoms can vary from person to person. Keeping a journal of your symptoms and factors that may be exacerbating your asthma can help you pinpoint your triggers.

Common asthma triggers include:

• Air pollution: If you spend a significant amount of time in an area with poor air quality, you may experience a flare-up. Seasonal wildfires can create a sudden downturn in air quality that may cause an increase in symptoms.
• Allergies: Seasonal allergies, as well as pet allergies, are a common asthma trigger. People with severe asthma may find that even visiting a home with pets can cause their symptoms to worsen.
• Exercise: Working out can be a double-edged sword for people with asthma, as the increased breathing rate that comes with exercise can exacerbate symptoms. Moderate exercise helps overall asthma symptoms to decrease over time, however, and it's key for long-term health (more on that in a bit).
• Cold air: Many people who have asthma find that exposure to very cold air (such as going from a warm house to freezing outdoor temperatures) causes their symptoms to flare.
• Illness: Respiratory viruses and sinusitis are common triggers for asthma symptoms. If you have asthma and your symptoms are exacerbated by illness, it's a good idea to talk with your doctor when you feel like you're getting sick, so you can make adjustments to your asthma action plan if necessary.

Maintaining a healthy environment

Keeping your environment as clean as possible can help to decrease triggers that may exist in your home or workplace. Dust mites, pests, and smoke can all trigger asthma.

Some simple steps you can take to support your respiratory health in your environment include:

• Stay away from smoke. If someone in your household smokes, it's important that they do so outside. The residual irritants on their skin, hair, and clothes can be especially triggering, and encouraging them to quit can be a valuable conversation that can benefit you both.
• Control pests. Bugs, mice, and other pests can leave behind dander and waste that can trigger asthma for many people. Keep your kitchen as clean as possible, and make sure you put away food and wash dishes immediately. It's also important to get rid of clutter, clean spills immediately, and to keep food in airtight containers.
• Ask a family member or friend to vacuum. If possible, it's a good idea to have someone else in the house vacuum for you. While regular vacuuming can help keep dust at bay, the process may irritate your asthma. If your budget permits, purchasing an automatic vacuum that can run while you're away from home may be a good idea if you don't have someone in your household who can vacuum for you.
• Wash your bedding regularly. No matter how clean you keep your home, dust mites will take up residence in your bedding. Washing your pillow and bedding weekly in hot water kills them, and can help to lessen your nighttime asthma symptoms.
• Run a dehumidifier. Dust mites thrive in humid environments. Keeping your home between 30% and 50% humidity can help to lower their numbers and lessen the effect they have on your asthma.

Nutrition and asthma prevention

Many people find that making changes to their nutrition plan helps to alleviate some or all of their asthma symptoms. Let's explore the steps you can take to ensure that your nutrition plan is helping--not hurting--your efforts to reduce or eliminate asthma symptoms.

Increasing your vitamin D levels may prevent asthma symptoms. Research shows a link between low vitamin D levels and asthma attacks. Increasing your intake of orange juice, eggs, salmon, and fortified milk can all help you increase your vitamin D levels.

Boosting your vitamin E intake can also help to reduce symptoms, as the vitamin contains tocopherol, a compound that can help to reduce asthma symptoms. You can boost your body's levels of vitamin E by enjoying hazelnuts, almonds, raw seeds, mustard greens, kale, broccoli, and Swiss chard.

It's also smart to know what foods to avoid in order to prevent an increase in asthma symptoms. Avoiding sulfites (found in pickled food, alcohol, maraschino cherries, shrimp, dried fruit, and bottled lemon and lime juice) can help. It's also a good idea to avoid foods that make you feel bloated or gassy, as this can make it feel harder to breathe. Pay attention to how you feel after drinking coffee or tea as well--both contain salicylates, a naturally-occurring chemical that can increase asthma symptoms in some people.

Incorporating physical activity

Many people who have asthma understandably feel nervous about exercise. That being said, healthy movement is an important part of a healthy lifestyle. Your asthma action plan can help you get the activity you need while keeping your asthma symptoms at bay.

Some tips for exercising with asthma include:

• If it's a part of your asthma action plan, take your acute relief medication (such as an albuterol inhaler) within 15 minutes of beginning to warm up. Take your time warming up before beginning to exercise. If you notice that your warm-up is triggering symptoms, utilize your asthma action plan and consider taking it easy for the day.
• Pay attention to your asthma symptoms while you're exercising. If you're developing symptoms, stop exercising, take your acute relief medication, and wait for your symptoms to resolve. If you experience symptoms again after you return to your workout, it's recommended that you stop exercising for the day.
• Don't exercise when you're in the middle of an asthma flare-up. Controlling your symptoms is an important part of setting yourself up for success with exercise.
• Keep paying attention to your symptoms after you cool down. Many people experience flares after their workout is finished as their breathing begins to return to normal. Take your acute relief medication after exercising if necessary.

Stress management and asthma

An increased respiration rate is a common response to stress, but for people with asthma, stress can set off a cascade of asthma symptoms that can be difficult to stop. Many people who have asthma experience additional stress when they feel their symptoms begin to flare, creating a pile-on effect on the original stressor.

There's no way to avoid stress, unfortunately. That being said, changing your approach to stress management can be an important part of your asthma action plan.

If you're experiencing acute or chronic stress that's increasing your asthma symptoms, it can be helpful to talk with a therapist or other trained professional who can help you examine your thoughts and develop new thinking patterns that can reduce stress.

Taking time to reset throughout the day with meditation and exercise can help. If you're experiencing a flare up and don't feel comfortable exercising, moving through a gentle stretching video (like this one) can provide a chance to reset without triggering additional symptoms. Getting plenty of high-quality sleep can also reduce day to day stress, as can limiting sugar, alcohol, and caffeine.

Creating an asthma action plan

If you've been diagnosed with asthma, or you're experiencing asthma symptoms, it's important that you talk with your healthcare provider about developing an asthma action plan, which will include signs that indicate that your asthma symptoms are worsening, triggers to avoid, what medicines you need to take, and what to do in the event of an asthma emergency.

Many people with mild asthma or asthma that only shows symptoms during exercise only need acute relief medication. These work to open airways quickly, often allowing you to return to your normal activity in just a few minutes. If it's your first time using acute relief medication, it's important to reach out to your doctor if you feel that your symptoms aren't fully relieved by using your medication. You may need long-term control medication to keep your symptoms at bay.

Your doctor may prescribe long-term medication that can help reduce the likelihood of an asthma attack. It's important that you carefully follow your doctor's instructions, as missing a dose of your long-term control medication can make it more likely that you'll experience asthma symptoms.

Your doctor will also talk with you about what situations or environments you need to avoid in order to lessen the likelihood that you'll experience an asthma flare-up. Your doctor will also talk with you about the signs of worsening asthma (such as needing to use your acute relief medication more often, or struggling to fall asleep at night due to asthma symptoms), and how to know when you need to go to the emergency room.

Many asthma action plans also include a point of contact who you can call or text in the event that you need help or support getting the care that you need during an asthma attack.

Get the support you need with Evidation

Whether you're just getting started with learning how to prevent asthma or you're looking to create a healthier, happier life for yourself, we've got you covered. At Evidation, we're here to provide you with the guidelines and support you need to become your healthiest self. Download the app and start making the most of your health data today.

More than 6% of children have asthma. The condition is manageable, but can make it hard for your little one(s) to fully participate in the joys of being a child. Thankfully, understanding signs of asthma in toddlers and older kids can help you understand how to give your child the help they need to breathe easily. With treatment, the vast majority of children with asthma are able to live full, healthy lives, unencumbered by the condition.

Here, we'll take a look at the common symptoms shown by kids who experience asthma, how asthma is diagnosed, and how you can make adjustments to your environment to help your toddlers or kids with asthma get the medication and support they need to thrive.

Common asthma symptoms in kids

It can be tough to figure out if your kids are showing symptoms of asthma. Many kids exhibit common asthma symptoms, such as coughing or wheezing, when they have a cold or other illness. While asthma symptoms can increase when a child is sick, they tend to come and go, even in times of wellness.

Asthma can present differently from person to person, and it's important to keep an eye on your child's symptoms so that you can describe information to their healthcare provider.

Common symptoms of asthma in kids include:‍

• Breathing problems, including gasping, breathing rapidly, or experiencing shortness of breath
• Poor sleep (signs may include feeling tired and irritable, or having dark circles under the eyes that don't go away)
• Coughing (tends to occur most frequently upon waking or just before going to sleep
• Chest tightness (your child may describe the feeling as itchy)
• A whistling sound when they breathe out (wheezing)
• Infants and babies may struggle to eat or suck
• Symptoms can come and go. Your child may experience symptoms more often when sleeping, which can make it harder to track how often they experience flare-ups.

While asthma is typically a controllable condition, some children (and adults) experience asthma attacks.

An asthma attack is different from the day-to-day symptoms of asthma. During a severe asthma attack, it may be hard for your child to control their symptoms with medication. Severe asthma attacks can be life-threatening, and may include a variety of symptoms such as serious breathing problems, uncontrollable coughing, a very pale or blue appearance (especially in the face, lips, and fingernails). If your child has an asthma attack, it's essential that you get immediate medical attention.

Diagnosing asthma in children

It can be difficult for healthcare providers to diagnose asthma in babies, toddlers, and children. As we mentioned, many common childhood conditions--such as run-of-the-mill respiratory issues--can cause asthma-like symptoms. Before meeting with your child's healthcare provider, you may want to keep a journal of their symptoms so they have the information necessary to assess the frequency and severity of your child's breathing issues. If your child is in school, take a moment at the end of each day to ask them about their asthma symptoms.

Your child's doctor will likely use a number of measures to diagnose your child's condition. Asthma diagnosis tools can include:‍

• Physical exam
• Chest x-ray
• Discussion and review of your child's health history
• Tests that show how your child's lungs function (very young children may not be able to perform these tests)
• Blood tests or allergy skin tests if your child has had allergic reactions in the past

After your child is diagnosed with asthma, your physician will work with you to help you create your asthma action plan. Having a plan in place for the prevention, management, and treatment of asthma can help your child live an active, healthy life after their diagnosis.

Managing asthma triggers at home

Both genetic and environmental factors can contribute to the development of asthma symptoms. Paying attention to the environmental factors that seem to trigger your child's asthma can help to lessen their symptoms over time.

Asthma triggers differ from person to person. Some common triggers that can exacerbate asthma symptoms include:‍

• Pest waste (such as waste from mice, rats, and cockroaches)
• Pollen
• Pets
• Dust mites
• Mold
• Secondhand smoke
• Air pollution
• Cleaning chemicals
• Scented home and body care products
• Exposure to cold air
• Physical activity

Your child's asthma triggers may change as they get older. Children with asthma who exercise regularly are likely to show an improvement in asthma symptoms and quality of life, according to recent studies. If your child is beginning to exercise for the first time, or is exercising at a new intensity level, it's important to carefully monitor symptoms and have rescue medication readily available.

Understanding asthma medications for kids

While lifestyle changes and trigger avoidance can go a long way in preventing asthma symptoms, medication is typically necessary, even if your child doesn’t have to use an acute rescue inhaler very often.

It can take some time for your child's care provider to discover what medicine, or combination of medicines, works best to alleviate their symptoms. Your doctor may prescribe your child medicines on a trial basis to see what works best for their needs. Asthma medicine can be prescribed in several forms, including pills, liquids for nebulizers, inhalers, and injections. For most kids, inhaled medications are most effective for the treatment of asthma.

It's likely that your child's provider will prescribe at least one acute rescue medication. These medications are given in the form of an inhaler or nebulizer. Albuterol is the most commonly used acute rescue medication for kids with asthma. Your child will only need to take this medication when they have symptoms. If you find that your child's acute rescue medication doesn’t work, or that they need to take it more often than prescribed to keep their symptoms at bay, it's important to seek medical attention right away.

Preventative medicines work to control your child's symptoms long-term. These medications are taken every day and can ease your child's reliance on their acute rescue medication. 

If your child shows symptoms of asthma more than two times per week, it's likely that their care provider will provide preventative medicines. These medications are typically in the form of corticosteroid inhalers, combination inhalers, or tablets that can work to keep the airways open. If these options aren't working for your child, your doctor may talk about adding an injectable medication that can work to control their symptoms.

An important note: Asthma is a nuanced, highly individual disease. While the medications described here are often prescribed for asthma symptoms in kids, it's important to work closely with your child's pediatrician to understand their unique symptom management needs. 

‍If your child has an asthma attack and their rescue medication does not relieve their symptoms, it's important to seek immediate medical attention by calling 911.

Creating an asthma action plan

It's important that you and your child have a plan of attack when their asthma symptoms appear or worsen. Talking with your pediatrician or respiratory therapist can help you decide when your child can manage their symptoms at home--and when they need to get specialized medical care.

Managing triggers is an important part of any asthma action plan. While many triggers can be avoided (such as spending time in enclosed spaces with someone who is smoking), others cannot (such as pollen and other seasonal allergens). Avoiding triggers when possible and limiting exposure time to triggers that you can't avoid can help to lessen your child's asthma symptoms.

Your child's pediatrician or respiratory therapist may ask that your child use a peak flow meter to understand the severity of their asthma from day to day. To use a peak flow meter, your child will simply forcefully breathe into a plastic tube. The meter will provide their peak flow rate, which indicates how quickly they're able to move air out of their lungs.

In many cases, preventative medication is a key factor in creating a successful asthma action plan. Not all children need preventative medication (especially those who have mild asthma), but kids with moderate to severe asthma symptoms can benefit from daily medication that works to support healthy breathing. Preventative medications are usually in the form of an inhaler or a pill.

Acute rescue medications are key for kids with asthma. It's usually recommended that your child keep their asthma medication with them whenever they're out of the house. Keeping the medication in a teacher's desk or nurse's office can work if your child isn't old enough to use their medication responsibly, but taking this route can cost your child valuable seconds in the event that their symptoms begin to flare.

Finally, it's essential that you have a plan for swift action in the event that your child's rescue medication isn't providing them with the relief they need. Your child's pediatrician or respiratory therapist may recommend that they keep a nebulizer (a machine that delivers a fine mist of asthma medication over an extended period of time) at home, which can help to relieve exacerbated symptoms. It's also important to know the signs that you need to take your child to the emergency room, or call 911.

‍Signs that your child with asthma needs immediate medical attention include:‍

• A peak flow rate in the yellow or red zone (less than 50% of their normal peak flow rate)
• You suspect the attack may be caused by an allergic reaction
• Struggles to lie down flat (more comfortable to sit down)
• Shortness of breath while resting
• Severe trouble breathing, talking, and/or crying
• Ribs pull in with each breath
• Loss of consciousness
• Change in appearance, including a bluish face or lips, or looking very ill
• Severe chest pain
• Need to use acute rescue medication more than every four hours

It's important to keep teachers and coaches in the loop. Even the most conscientious child can get caught up in a fun activity and miss the signs that their asthma is beginning to act up. Talking with your child's teacher, coaches, and other caregivers about your child's asthma warning signs can help ensure that your child gets the help they need, even when you're not around.

Promoting overall wellness in kids with asthma

Tips to help your child with asthma fully enjoy physical activity include:

‍Keep it fun. Exercise is important for kids with asthma, and many parents and kids find that asthma symptoms in kids begin to dissipate when exercise is included as a part of their normal routine. If your child has recently been diagnosed with asthma, there's a good chance they haven't had a great experience with exercise thus far. Talking with them about what type of activities they enjoy and participating with them--even if you're just playing tag in the backyard--can help boost their health and their confidence.

‍Teach your child to monitor their symptoms (in an age-appropriate way). Sudden breathing difficulty can be scary, and the feelings of panic that come with the onset of asthma symptoms can contribute to an attack. Helping your child understand how to recognize and treat their symptoms can provide them with a sense of agency over their asthma. Teaching your child to understand when they need to take their rescue medication--and when they need to ask for help--can be an important part of helping your child navigate asthma.

‍Keep their medication current. Most inhalers have a number on the back of the activator that shows how many doses are remaining in the canister. It's important to keep an eye on this number, so your child doesn't run out of medication. It may not seem like a big deal to skip a dose of preventative medication, but doing so can cause your child's symptoms to flare, triggering an attack.

Evidation: Here to help you feel your best

Just like you track your child's asthma symptoms, it's important to keep track of your own health. At Evidation, our team works to give you the suggestions and tips that you need to be your healthiest self. Download the app today to start making your health data work for you.