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The thought of receiving a breast cancer diagnosis can be crippling, and many women wonder if there are any ways to prevent breast cancer that are within their control.

While breast cancer risk factors are genetic and out of our control, a few protective factors do reduce the risk of breast cancer.

Understanding these strategies and taking the necessary steps to ensure you’re living a healthy life is the most effective way to reduce the risk of getting breast cancer.

What are the risk factors and main causes of breast cancer?

When abnormal cells develop in the breast and multiply, breast cancer forms. While researchers don’t know for sure why abnormal cells develop, they have pinpointed a few risk factors and the main causes of breast cancer. These include:

Age

Older age is the primary risk factor for breast cancer. According to Cancer.gov, women over 30 have a 1 in 200 chance of being diagnosed with breast cancer in the next 10 years, while women over 70 have a 1 in 25 chance.

Sex

Women are much more likely to get breast cancer than men, although male breast cancer does happen. The American Cancer Society estimates that over 297,000 women will be diagnosed with breast cancer in 2023, with around 2,800 men receiving the same diagnosis.

Genetics

Women with a history of breast cancer in their immediate family, including their mother, sister, or daughter, have an increased risk of receiving a breast cancer diagnosis.

Lifestyle choices

Your lifestyle choices significantly impact your risk of breast cancer. Smoking and drinking alcohol are breast cancer risk factors, particularly if you consume regularly or have been a smoker for many years.

Obesity is another risk factor for breast cancer. Fat tissue is known to contain excess amounts of estrogen, a hormone that is associated with breast cancer, when high levels are present in a woman’s body.

How to Reduce Risk of Breast Cancer On Your Own

When it comes to breast cancer, many factors are out of your control. However, you can play a role in reducing your risk and potentially catching cancer early by doing the following:

Pay attention to your body

You know your body better than anyone, so pay attention to any signs or symptoms that may present themselves. If your breasts or skin change in appearance or you detect a lump, consult your doctor immediately.

Stay on top of mammograms and breast checks

Breast cancer screening recommendations are helpful ways to prevent disease and are highly effective at detecting breast cancer. These screenings include mammograms, breast ultrasounds or MRIs, and clinical breast exams performed by a doctor or nurse.

Know your family history

Some forms of breast cancer run in families, so knowing your immediate family history is critical to reducing your risk. Some people opt for genetic testing to know with more certainty what their risk is.

5 Ways to Prevent Breast Cancer With Your Lifestyle Choices

Genes, lifestyle choices, and your environment can all increase or decrease the risk of getting cancer at some point in your life. This applies to all kinds of diseases, not just breast cancer.

Fortunately, we have some control over our lifestyle choices and can take steps to make modifications as necessary to improve our health. Here are five meaningful improvements you can make in order to decrease your risk of getting breast cancer.

Eat Healthy

A healthy diet won’t actually prevent breast cancer from forming, but it can help lower the risk of getting it by ensuring your body is healthy and functioning properly by boosting your immune system.

Be sure to eat plenty of fruits and vegetables, whole grains, and lean protein. Avoid saturated fats, processed meats, and charred foods. 

For women who are genetically predisposed to breast cancer or have already beaten the disease, any steps to feel proactive with their health is often very helpful. As Evidation research suggests, nearly 23 percent of surveyed individuals reported feeling fearful and concerned about their cancer returning. Research shows that low-fat diets may reduce the risk of first-time breast cancer as well as recurring breast cancer, which is encouraging for those women who have already received a breast cancer diagnosis and those who are in remission. 

‍Stay Active

Research shows that women who are active and get regular physical exercise have a 10-20 percent lower risk of getting breast cancer, particularly in postmenopausal women.

We already know that staying active is essential to maintaining peak physical health at any age and can drastically improve overall health. Staying active has many benefits; you just have to find an activity you enjoy doing and make it a consistent habit in your life.

Adults need 150 minutes of moderately intense physical exercise per week to stay healthy and at least two days of strength training (working out with weights).

Avoid Smoking and Drinking

When a person inhales smoke from a cigarette, they are breathing harmful toxins into their lungs. These toxins include cancer-causing chemicals, increasing the risk of getting breast cancer at some point in their lives, especially when compared to people who have never smoked.

It’s never too late to kick the habit if you're a smoker. Doing so can decrease your risks of getting breast cancer and other diseases, including lung cancer or heart disease.  

Drinking alcohol is much more widely accepted, and some forms, like red wine, are often recommended for improving heart health. Alcohol is still a toxin and should be enjoyed in serious moderation.

Alcohol increases the levels of estrogen and other hormones in a woman’s body, which are associated with certain types of breast cancer.

Most experts recommend having two or fewer alcoholic drinks per week to reduce the risk of breast cancer.

Maintain a Healthy Weight

Carrying excess weight can significantly increase a woman’s breast cancer risk before and after menopause.

If you are overweight, work with your doctor to develop a plan to lose weight healthily. Plan to add physical exercise to your weekly schedule and start swapping out any unhealthy foods with clean options that will give you more energy and help you burn more calories. Eating healthy, balanced meals can help you feel satisfied and full to avoid snacking until your next meal.

Breastfeed

If possible, breastfeed your children for up to one year to reduce your risk of breast cancer.

During breastfeeding, the body loses breast tissue, which can remove cells with potential DNA damage. Breastfeeding also changes the hormones (like estrogen) in a woman’s body and reduces your contact with them. Many of these hormones promote breast cancer growth.  

Using Evidation to Improve Your Overall Health

Thinking about receiving a breast cancer diagnosis at any point in your life can be overwhelming. Fortunately, there are steps you can take to lower your risk and ensure your body is as healthy as possible.

Using Evidation, members can develop positive behaviors to create healthy habits for the long term. From tracking your steps to keeping a food diary and tracking your progress along the way, Evidation empowers our community to make impactful changes in their lives, one day at a time. Get started here.

See if this scenario sounds familiar: you decide it's time to move your health forward, once and for all. You choose a program that makes sense for where you want to take your health and fitness, and you dive in head first. For a week--or maybe even two--everything is going well.

Then, motivation wanes, and the thoughts of "I'll just start again on Monday" start to creep in.

If this sounds like your experience with motivation to exercise, you're not alone. Many people find themselves searching terms like "how to keep yourself motivated" and "ways to motivate yourself to workout" in hopes of finding a secret key to make them want to get moving again.

Here, we'll go over some tips and tricks for setting goals that you'll keep working toward even when motivation wanes, look over the benefits of exercise for your mind and body, and dig into some simple tactics you can use to keep your body moving for the long haul.

Why does exercise matter? Motivation for lifting weights, doing cardio, and more

When you've been out of the habit of working out for a while, it can be easy to forget how great working out makes you feel. Both the immediate and long-term benefits of working out mean that getting sweaty a few times a week is well worth your while.

Immediate benefits of exercise include:

• Improved brain health, including reduction of anxiety
• Improved sleep
• Reduced blood pressure
• Improved academic performance due to increased focus and memory

In addition to the benefits of exercise that you feel right after your workout, it's also important to keep in mind the benefits that you'll experience over time.

Long-term benefits of exercise can include:

• Regulation of body weight
• Increased bone strength
• Increased cardiovascular health
• Reduced risk of depression
• Reduced risk of chronic disease (including type 2 diabetes)

Setting the right goals

Sometimes, understanding the benefits of exercise isn't quite enough to inspire us to get moving. Setting a goal that's specific, measurable, achievable, relevant, and time-bound--also known as a SMART goal--can keep you moving even when your initial motivation begins to fade.

Let's take a look at each facet of setting a SMART goal.

Specific

Goals like "lose weight" or "get fit" sound good in theory, but there's no way to know when you've achieved your goal. When you choose a specific goal--such as getting to a certain body fat percentage, being able to run a specific distance, or going for a walk every night after dinner--you're able to stay motivated as you see yourself checking goals off, one by one.

Measurable

When setting your goal, be sure you have a measurable outcome you're working toward, such as getting a specific number of workouts in each week or meeting your step goal a certain number of days in the month. Using a fitness tracker is a simple way to measure your daily movement.

Achievable

Setting your sights high is fantastic--but you want to make sure that your goal is achievable. Sometimes, setting massive goals--like running a marathon or losing 50 pounds--can deter motivation, as they feel insurmountable. Breaking down a large goal into smaller goals can work wonders to keep you on track. For example, if you'd eventually like to run a marathon, the first step toward your goal might be going for a 20-minute run four times each week after work.

If you're not sure what an appropriate goal is for your fitness level, talking with your doctor or a certified personal trainer can be a great start to give you some ideas. Work to create a goal that's at the nexus of challenge and ability--you want a goal that's tough, but by no means impossible.

Relevant

Your goal only needs to matter to one person: you. When choosing a SMART goal, be sure that it has importance in your life. For example, if you're not interested in running, clocking a 5K in under 25 minutes probably isn't going to motivate you to get your workouts in. Health-related goals are often a good fit: for example, setting a goal to lower your blood pressure, to move away from a pre-diabetic status, or to get to improve your cardiovascular function can help.

Time-bound

It's important to give yourself a deadline when it comes to achieving your goal. This can help you stay on track on the days you don't quite feel like getting to work. Marking your deadline on a calendar can help you stay committed.

Staying motivated to work out: Switch it up

Tired of your standard routine? Trying something new to get your heart rate moving can be a great way to shake it up and stay motivated. If you typically go for daily walks, trying a fitness class with a friend can allow you to socialize and challenge your body in a new way.

If you enjoy exercising outdoors, changing your workout to go with the seasons can be the perfect way to both utilize different muscles and keep your mind interested in your workouts. Swimming in the summer, hiking in the fall, getting bundled up and taking the dog for a walk in the winter--all of these options can help you enjoy the benefits of fresh air while keeping you motivated to include healthy movement in your day.

Get support

When it comes to staying on track toward your health and fitness goals, it's vital to develop a solid support network. Working out with like-minded friends can both give you the support you need to stay on track and motivate you to stick to your movement schedule, even on days where you'd rather curl up on the couch. Simply setting up a group at work to remind one another to drink water during the day can help you move toward your goals. Online workout communities can also be a fun way to interact with others who are working to get moving.

Evidation: Wellness data that moves you forward

At Evidation, we don't just give you the health data you need to understand where you're starting--we meet you where you're at and reward you for moving forward. Download the app today to learn how you can put your health data to work.

When you try to figure out what to eat before a morning workout, it often leads to more questions. What foods are convenient but also healthy and energizing? What type of workout are you doing, and how long does your workout last? Or perhaps you're asking, "Should I eat before a morning workout or after?"

The short answer to these questions is this: It depends. First, you have to factor in your overall health. Also, having access to healthy breakfast foods that you can quickly pull together is important. If you don't have healthy food handy, you run the risk of grabbing an unhealthy snack on the go.

Let's dive in and learn more about what to eat before you work out in the morning.

Eat before or after morning workout?

Before we get into good pre-workout breakfast ideas, let's answer the question of whether or not you really have to eat before working out in the morning. What if you're not a breakfast person? Is it OK to work out on an empty stomach?

"Fasted" exercise has become more popular in recent years, and some supporters of this type of workout say they have more energy and achieve faster results. Alternatively, other people insist that having a healthy pre-workout meal or snack gives them the energy they need to get their best workout.

Whether or not you should eat before working out in the morning depends on the type of workout you're doing and your individual goals. Blood sugar levels are lower after a night of sleep, so you can feel tired and sluggish during your workout if you skip breakfast.

For this reason, a small healthy snack before working out in the morning will help your blood sugar levels increase enough to give you the energy you need for top performance.

Can you exercise if you haven't eaten? Most people can unless they're doing a high-intensity workout for 60 minutes or longer. In this scenario, it's best to have a light meal or snack before you work out. We recommend waiting at least three or four hours before exercising if you've had a large meal.

Timing also plays a role. Avoid eating a heavy breakfast before you work out because it can cause an upset stomach if your food hasn't been digested. If you've indulged in a hearty breakfast, consider postponing your workout until after your food has had a chance to digest.

Protein before workout

To avoid getting hungry in the middle of your workout, eat food rich in protein before you work out. Protein will effectively curb your appetite without giving you stomach discomfort.

If you're doing workouts that are low or moderate in intensity, a small snack rich in protein is sufficient. Here are some great high-protein snacks you can enjoy before your workout:

• 2 eggs
• Small omelet with veggies
• 1 cup cottage cheese
• Protein bar
• Small protein shake

High-intensity or moderate workouts require more fuel. For this type of workout, protein paired with carbohydrates is the ideal pre-workout meal. Protein works for recovery and muscle growth, while carbohydrates provide energy.  

Pre-workout meal ideas

You'll need to experiment to determine which pre-workout meals or snacks work best for you. The foods you need before working out depend on the type of workout you do. Any of these meal ideas are a great start to your morning if you plan to work out.

Short-duration high-intensity workouts

For interval training or indoor cycling classes, consider these foods 30 to 60 minutes before you exercise:

• Banana
• Toast with nut butter
• Cheese with whole grain crackers
• Applesauce
• Plant-based beverages or milk

Long-duration moderate or high-intensity workouts

If you run, cycle, row, or ski cross-country, these foods will power you through your workout:

• Small bagel with cream cheese or nut butter
• Fruit smoothie made with a banana and milk
• Toast with scrambled eggs
• Rice cakes with nut butter
• Oatmeal with berries

Long-duration low or moderate-intensity workouts

Long walks, yoga, and tai chi require less fuel, and a protein-rich snack is ideal. Try any of these foods before this type of workout:

• 2 hard-boiled or scrambled eggs
• 1 cup cottage cheese
• Yogurt
• Small protein shake
• Half a protein bar
• Omelet with veggies

Strength training

For strength training, you need greater bursts of power, but you don't have to have quite as much fuel. Try some of these foods before strength training sessions:

• Oatmeal
• Sliced turkey sandwich
• A cup of applesauce with 1 boiled egg
• 1/2 cup orange juice and beef jerky
• 1 cup soy or regular milk
• Berries with Greek yogurt

When you work out in the morning, the small meal or snack you have before working out won't carry you through to lunchtime. After you work out, have a post-workout snack or a solid breakfast with carbs and protein.

Pre-workout breakfast

To ensure you're eating a healthy breakfast before your morning workout, planning is key. As we've already mentioned, having healthy snacks and breakfast foods in your fridge or pantry helps ensure you reach for high-value options.

Here are some more tips to help you stay on track for your pre-workout nutrition:

• Prepare your pre-workout meal before you go to bed: Make your morning a breeze by having your morning snack or meal ready the night before.
• Prep for an entire week: Meal prepping works for breakfast, too. Consider spending a couple of hours on Sunday prepping your pre-workout meals for the entire week.
• Go easy on the fiber: Your body is slower to digest fiber, so you may experience stomach discomfort if you eat a high-fiber meal before working out. If you have high-fiber food in the morning, you may need to wait between one and three hours to allow your food to digest.
• Drink enough water, but not too much: Staying well-hydrated is important. However, if you drink too much water or other fluids, you might experience an unpleasant sloshing during your workout. Instead of drinking a whole bottle of water, take small sips before you work out and during your session.
• Listen closely to your body: There's no hard-and-fast rule about what to eat before a morning workout. Experiment with different foods to find the ones that energize you and help increase your performance.

Planning and tracking for optimal health

Keeping track of what you eat before you work out can help you gain a better understanding of which snacks and meals best fuel your exercise. Evidation Members can track meals and exercise, which can ultimately lead to an overall healthier lifestyle. Download the app today to learn more.

If you make a habit of hitting the pavement (or the treadmill), it's normal to begin to crave the calm, relaxed feeling that you get when you finish a tough run. While running is a fantastic exercise that can boost your health and help you feel great, there are some things you'll want to consider before you set a schedule of running every day.

Maximum workout time per day: What's the limit?

While there's no upper limit on the amount of exercise you do each day, it's important to know your body and make appropriate decisions for your fitness level. If you're just getting started with running, checking in with your doctor to learn more about your starting point can give you an idea of how hard you'll want to push each day.

Slow and steady wins the race (literally) when it comes to building a daily running habit. If you've decided that you want to run every day, and you aren't already in the habit of regular running, it's a good idea to start small. Running a mile--or even half a mile--on a daily basis can help you build up a solid foundation that will prepare you to run longer distances.

If you decide that you're going to run every day, every workout should not be an all-out, 100% effort sprint. Following a running plan that offers both challenging days and easy run days can help you pace yourself so that you're able to keep up with your daily runs without succumbing to injury (more on that shortly).

Physical benefits of running

Running can go a long way in boosting your physical and mental health. Give yourself time to notice the benefits of your daily runs--checking in with how you're feeling once a month or so can help you notice positive changes from your new habit.

Physical benefits of running include:

• Cardiovascular health boost: When you get started with running, you'll notice that your chest and lungs have to work hard to carry you just a few blocks. Over time, your cardiovascular system will become stronger and more efficient, allowing you to run for the same distance at the same pace while expending a lower amount of energy.
• Stress reduction: Stress isn't just a mental issue--it's also physical. Chronic stress can wreak havoc on your bodily systems, and getting out for regular runs can help provide your mind with the support it needs to lessen the physical effects of stress on the body. Running can lower your body's stress hormone--cortisol--which can help you experience less anxiety, get better sleep, and experience a lower resting heart rate.
• Improved muscular strength: While your body doesn't look like a dumbbell, carrying yourself on two legs is hard work. When you're running, your body isn't just absorbing the shock that you feel each time your foot hits the ground. Your quads are working to pick your foot back up, your hamstrings are working to draw your foot back, your arms are powering you forward, and your core and back are working to stabilize your body throughout the process. If you really want to maximize the muscular strength benefits of running, add hill training to your routine once a week.

What are the benefits of running every day?

If you're ready to make a serious commitment, penciling a run into your schedule every day can offer myriad health benefits, including:

• Lower risk of cancer
• Lower risk of neurological disease (like Parkinson's disease)
• Lower risk of cardiovascular disease
• Lower risk of dying from a cardiac event or stroke
• Increased lifespan
• Improved sleep
• Enhanced mood
• Enhanced concentration

Creating a new habit

When you're running every day, you aren't just giving your body physical benefits--you're also creating a new habit. While the endorphins you can expect after your run will be enough to get you going once your new habit is established, setting a solid routine can help you get consistent. Planning when you're going to run, knowing your route, and having your clothes and shoes prepared the night before you head out for a run can help knock out excuses that make it easy to skip out.

Injury risks

While running every day can carry many benefits, it's also important to be aware of the risk of injury that comes with a serious increase in movement. Overuse injuries are common in people who run every day. Recovery from an overuse injury can set you on the sidelines for weeks, so it's important to give your body a chance to relax if you're beginning to feel joint pain, extreme soreness, shin splints, or muscle fatigue that doesn't go away within a few minutes.

Rest days: When it's time to take a break

When it comes to running, it's possible to have too much of a good thing. There's nothing wrong with taking a rest day. You may even want to schedule rest days into your new habit--for example, taking a rest day on the last day of each month, or on one day each week. This doesn't mean you can't get your blood pumping--a brisk walk can provide many of the benefits of your regular run while also giving your body a chance to relax.

Signs that you need a rest day can include:

• You've noticed that your once-improved sleep has taken a hit
• You're no longer excited to get out for your run
• You're experiencing an illness
• You're experiencing mood swings
• Your muscle soreness is interfering with your ability to perform normal daily tasks (like going up the stairs)

As we mentioned, listening to your body is key when you decide to run every day. Pay attention to changes. Keeping a note of how you feel on each run can be helpful, as it allows you to look for trends over time.

Take charge of your health with Evidation

When you're working hard to boost your health, it's important to understand the health data that can help you make the most out of your hard work. Download the Evidation app today to start tracking your health data.

For many people, signing up for one of the many health and wellness apps on the market is one step in a long journey towards setting themselves up for lifelong healthy habits and choices.

Because so many of these apps and programs fail to engage with their users on a personal level, Evidation set out to be different in this regard. In order to increase engagement, boost member participation, and authentically nurture and promote healthy habits from the start, Evidation’s creators wanted to curate a different user experience in every possible way.

Evidation’s commitment to nurturing members’ health and well-being is rooted in everything we do. We leverage powerful forms of motivation to achieve this; incentive-based rewards and a wealth of knowledge and information set our members up for success from the first time they open the app.

Let’s explore how these pillars are the foundation of our goals as a healthy company and what Evidation Members can expect to gain from this approach to living a healthy, sustainable lifestyle.

The power of incentives & how Evidation rewards help members

The psychology behind human motivation explains that humans are not designed to be passive creatures. It’s rooted in our core as humans to strive and yearn for things out of our reach, to set out on a journey to new limits, and to discover what we can achieve.

Evidation springboards off this idea of motivation by offering members cash-based incentives by collecting points for daily activities. People can collect points everyday by tracking exercise, completing surveys, and participating in health monitoring events (like tracking sleep, weight, and the food you eat). 

While some Evidation Members may already be exercising and eating healthy, the incentives to add other beneficial actions to their day are rooted in the motivation to collect more points.

The more healthy choices you make each day, the more points you can collect. The more points collected, the quicker you can cash out and receive a cash payment or gift card. Points are simple to find on the Evidation app; once logged in, the total points count is prominently displayed at the top of the home screen.

By promoting positive behaviors and choices through the Evidation app, we’re changing the way people look at health and wellness. As members continue to make positive changes regularly, the impact becomes more significant.

They may have a better understanding of their sleep patterns or caloric intake, and they can make adjustments as they see fit. Or maybe the health information they’ve been reading about in the app has taught them something valuable about their own health conditions.

We’re leveraging motivation from within a person’s core to challenge and change their lives... and they make a little cash along the way. What’s better than that?

We believe in empowering through knowledge and education

The phrase “Knowledge is power” is one that Evidation is most passionate about, and it’s how we encourage our members to make impactful changes in their lives.

Evidation Members are prompted to answer questions and respond to surveys regarding their mental health, sleep, physical activity, mood, and more when using the app. Over time, we compare the responses against their activity data and then share these insights with members.

This data reveals helpful, relevant information about health patterns and behaviors in their daily lives and empowers them to continue making positive changes. Think about any potential changes you could make if you had the information and resources to fill in the gaps. Evidation aims to help our members make small but impactful changes based on the information they’ve provided.

With access to real insights and statistics from their own physical activity, Evidation Members are empowered and motivated to utilize this knowledge to keep going, make intentional decisions that impact their well-being, and pursue an overall healthy lifestyle.

Minor adjustments can lead to significant lifestyle improvements. Getting started is the first step in the journey, and Evidation is there every step of the way.

Why cultivating a supportive community matters

Many factors contribute to a healthy lifestyle, from eating a well-balanced diet to getting regular physical exercise and taking care of your mental health, just to name a few.

Additionally, having a supportive community plays a very significant role in any person’s health journey, regardless of if they’re just getting started or have been actively pursuing their health for many years.

Community offers connection, support, involvement, and a feeling of togetherness that human beings need. When people feel like they have a safe space where they are accepted and belong, it can positively affect their physical and mental health.

In order to provide valuable insights to the Evidation community, we aggregate and share member insights from various check-ins, which people can participate in within the app. These include daily mood, sleep quality, steps taken, and much more. Members can understand how other people feel around specific time periods, like the holidays, or their average amount of nightly sleep and how it impacts energy and mood.   

In doing so, more members are encouraged to meet their goals, try new things, and make healthy, inspired choices on a daily basis. Being lifted up by a community of like-minded individuals is not only inspiring, but it can motivate change in everyone involved.

Nurturing our members’ health and well-being

Providing relevant, informative data and empowering people to take control of their health is the cornerstone of Evidation and exists in everything we do.

As we continue to evolve and develop new features in the platform, there are so many opportunities for more personalized and impactful health experiences for members.

From providing personalized health data and insights to participating in exciting health-related research and clinical studies, our members’ well-being is at the forefront of everything we do.

Through activity tracking, collecting points, and community insights, the Evidation app can help improve people’s lives by empowering healthy choices and simple changes. By keeping track of their health and wellness, members learn how a healthy lifestyle can improve their lives and, ultimately, commit to staying on track to achieve their goals.

Keep track of your health - download the Evidation app today.

If you’re looking for better health, one of the first places to look is in your eating habits. Yet learning how to break bad eating habits isn’t always easy. These deeply ingrained patterns can be difficult to break.

You can make changes if you put your mind to it, and tools like Evidation can make it easier. Here’s a closer look at common eating patterns people have and what you can do to find success in changing them. With these strategies, you can learn how to change eating habits permanently.

Evaluate your existing eating patterns

Before changing your eating habits, you should know your current eating patterns. Take a few days to evaluate when and what you eat. Pay attention to:

• What makes you want to eat?
• Do you feel hungry, or are you eating for another reason?
• How quickly do you eat?
• Do you enjoy your food when you eat?
• What times of day do you feel like eating most often?

A great way to evaluate these eating habits is with a food diary. Keep one for a few days, then use it to evaluate. Consider not just journaling what you eat, but also what’s going on around you when you choose to eat.

Examples of eating habits that harm

As you evaluate your eating habits, you’re going to notice patterns. Some of these may be healthy, and some may be harmful. You’ll want to identify the harmful eating habits so you can make appropriate changes.

Here are some examples of harmful eating habits according to the CDC:

Eating too fast

It takes time for your stomach to signal to your brain that you’re full when you’ve eaten enough. If you eat too fast, you might overeat. The common rule of thumb is it takes about 20 minutes for your brain to get the signal that you’re full.

Eating because it’s “time to eat”

Many people eat because it’s time to eat, not because they're hungry. This could cause you to eat food you don’t actually need. While it’s good to plan a tentative eating schedule, if you’re not actually hungry, consider waiting until later.

Cleaning your plate

You don't have to eat everything that’s on your plate. Remember, food’s wasted whether it turns into fat in your body or goes in the garbage in your kitchen.

Skipping meals

Skipping meals can actually cause you to overeat when it’s time to eat. If you reach a mealtime and don’t have time to sit down for a full meal, consider a healthy snack instead, especially if you’re hungry.

Snacking at night

Do you find yourself going to the fridge to see what’s there every single night? Take inventory of what’s going on when you do. Are you hungry or just bored? Are you stressed or truly in need of nourishment? Not only is this usually food you don’t need, but many studies have shown that nighttime snacking leads to weight gain.  

Eating dessert with every meal

There’s nothing wrong with dessert in moderation, but if you’re in the habit of rewarding yourself with dessert every time you eat, or every single day, you might notice some health concerns. Too much desert increases your risk of weight gain, diabetes, and heart disease. Enjoy it occasionally, but consider training yourself so you don’t have to have it every day.

Look over your list of patterns, and highlight any of these unhealthy eating habits that you regularly employ. This will give you a good starting point to change.

Relearn Healthy Eating Habits

Now that you’ve got an idea of what you’re doing that may not be helping your health goals, you’re ready to start making some changes. Changing bad eating habits isn’t a fast process, but it’s one worth taking on. Here are some tips to help you relearn healthy eating habits.

1. Start the day right

A healthy, nutrient-rich breakfast can set the stage for healthy eating throughout the day. It may also reduce your cravings for less healthy foods. Aim for protein and produce with some whole grains. Check out these easy and healthy breakfast ideas to get you started.

2. Eat when you’re hungry

Start learning to eat when you feel real hunger. Eat slowly, and stop when you feel full.

3. Take smaller portions

Some of us are used to heaping our plates with food. This, combined with the desire to clear our plates, makes us prone to over-eating. Reduce this temptation by reducing your portion size by about 20%. If you feel full, then you’ve found the right amount to eat.

4. Eat mindfully

Learn to eat with your mind as well as your mouth. Think about the foods you’re putting in your body. Look at ingredient lists for healthy, whole-food ingredients. The more mindful you become about what you’re eating, the healthier your choices will likely become.

5. Make healthy swaps

Do you like to have a snack after school or work? Consider swapping out the crackers or chips with a piece of fruit or a veggie plate. These small swaps will add up to big changes over time, and you’re less likely to feel deprived when you’re eating at times you normally eat.

6. Up your water intake

Drinking enough water may actually reduce food cravings and help you feel full faster. Swap other drinks for water, and ensure you’re getting enough water for your body size every day to improve your overall eating choices and health.

7. Eat (the right) carbs

Carbs get a bad reputation among health enthusiasts, but they aren’t necessarily all bad. Complex carbs, such as whole grains, beans, and vegetables, may actually help with your healthy eating goals. Simple carbs, which are sugary and refined foods, are less healthy. The key is to balance your intake of protein, carbs, and fat and choose complex over simple carbs.

8. Plan for health

One of the easiest ways to go back to your unhealthy eating habits is to fail to plan. Make a meal plan, and cook ahead if it will help you eat healthy meals. Be specific when you plan so you will know what you’re trying to achieve.

Use technology to help with changing your eating habits

Another way to improve your eating habits is with the help of technology. You can use apps to track your food and water intake. Then, use a fitness tracker to see how many calories you burn through movement.

This combination will help you take more control over your eating habits. Evidation connects with several apps and tracking devices to put all of your health information in one place. By using tools like these, you can have a clear picture of what you're doing, what’s working, and where you could improve.

Keep track of your health - download the app today!

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As technological advancements continue to change the world around us, the impact on healthcare is nothing short of amazing. Technology has improved the way healthcare organizations can communicate with individuals and how their health records are stored and accessed. Additionally, it has streamlined telemedicine, making appointments much easier and more accessible.

Technology has also provided significant opportunities for research and medical advancements to take place in the field, opening the door for better treatment plans, early diagnoses, and more knowledge and understanding of medical conditions and diseases.

This post will explore the evolving landscape of technology and its impact on healthcare and what Evidation is doing to participate and fuel innovation and discovery.

What is digital health?

Digital health encompasses an expansive landscape, including wearable devices, telehealth and medicine, health information technology, and personalized medicine.

Thanks to the incredible advancements in technology, the healthcare and medicine sectors have drastically changed and improved through the accessibility of mobile apps, software, and machine learning.

The types of digital health technology vary from electronic health records to simple apps to track daily wellness and activity to heart monitors, along with innovative devices and sensors that can potentially save lives.

These advancements have made it more efficient to diagnose and treat various health conditions and diseases, along with customizing treatment plans designed specifically for individuals, rather than a blanket solution for the masses.

How wearable health monitoring devices enhance our lives

As we see technology impact the healthcare industry significantly, the health tools we have access to daily are improving as well.

Take Evidation, for example.

Many health and fitness apps and wearable devices support users in logging daily meals and tracking exercise. Evidation takes it several steps further by providing our members with motivation to take positive steps to build healthy, lifelong habits.

Connecting the Evidation app to a fitness tracker or wearable device will allow you to begin tracking your activities. You’ll also be prompted to complete health surveys and polls about your daily habits, sleep, energy levels, and more. Over time, the Evidation app will provide insights to help you improve your health and achieve your goals.

Additionally, Evidation provides a unique opportunity for its members to participate in research and clinical studies geared toward their specific medical conditions. In doing so, members can can help to advance healthcare for everyone.

How personalized medicine and care changes lives

In healthcare, a one-size-fits-all solution, unfortunately, does not exist. Why’s that? We’re all different and unique, making it impossible to diagnose and treat every person the exact same way. This approach may work for the common cold, but personalized medicine is essential for more complicated medical issues.

Precision health is the idea that an individual’s unique genes, environment, and lifestyle all play a role in their overall health. In a precision health treatment plan, a person’s care is designed based on their background, health condition, and many other factors. It’s a more tailored approach to healthcare and saves time and energy for the individual and their healthcare team.

Aside from personalized treatment, custom health insights and data are extremely helpful in tracking and improving overall health. Evidation tracks regular activity by integrating with popular fitness apps to help you build healthy habits, one day at a time.

The Evidation app also sends members daily surveys and health-related questions to gather data and insights and then compares this information to their regular activity.

Over time, these health insights can become efficient and resourceful in tracking health patterns and understanding where members are (physically and mentally) with their health and wellness. As you can see, personalized medicine and healthcare can begin in the hands of the individual.

With apps like Evidation, people can share a wealth of data and health insights with their healthcare team, making it easier to design a suitable treatment plan for a healthier life.

Concerns surrounding the security and privacy of health data

One of the most significant concerns with the adoption of digital health is consumer security and privacy. Consumers worry about organizations releasing their personal information and improperly sharing their data throughout the healthcare system and its entities.

From data breaches to ransomware attacks, many consumers don’t feel comfortable with their health records stored electronically. The fear of personal information being shared online is a common roadblock for many individuals regarding electronic health records and sharing personal health information through wearable devices.

These are valid concerns and ones that Evidation addresses head-on. Our robust privacy policy shares in-depth information about your right to privacy, the rights you have with respect to your information as an Evidation Member, and we secure and protect your personal information.

As an Evidation Member, your consent is required whenever we request your data. Our members have control over who can or can’t see their health data, empowering them to share (or not) as much as they want.

Precision health: Bridging the gap between research and practice

As we’ve discussed on numerous occasions, participation in healthcare research is the foundation for discovery and innovative treatment plans. Without willing participants for research, medical advancements simply won’t happen.

Many organizations already have scientists and doctors to complete the research, but the missing link is often finding participants who are open and willing to participate in a medical study.

That’s where Evidation comes in. With such an active community of members, Evidation makes it easy for members to participate in different studies. We gather personal information about each member (with their consent) through surveys, data from connected apps, and cards to match each member with the appropriate opportunities.

Evidation is designed to make substantial contributions to healthcare research by offering studies and clinical practice opportunities for members. Eligible members can participate in research studies that include actions like monitoring vitals, lab work, and more. We’ve offered our members opportunities to participate in studies on migraines, chronic pain, sleep patterns, COVID-19, mental health, and many others.

Here’s the great news - nearly one million Evidation Members have participated in medical research with Evidation, and our scientists publish their findings in the top medical journals around the world.

After becoming eligible and consenting to participate, Evidation Members can have a front-row seat to medical advancement and discovery. This is one of the many ways Evidation is driving innovation for precision health in the United States.

Digital Health & Evidation

As digital health evolves, the Evidation health app makes it simple and efficient to track and improve your health. Whether you want to set specific exercise goals or just track your progress, Evidation supports you every step of the way.

Our points-based system provides motivation for members to achieve their goals and build healthy, long-lasting habits that can improve their lives. Keep track of your health with Evidation - download the app here.‍

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

Recognizing the importance of vaccination

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

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

Debunking popular vaccine myths

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

1. Herd immunity is enough

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

2. Vaccines contain harmful ingredients

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

3. Vaccines cause autism

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

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

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

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

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

Vaccination across the lifespan: Tailoring recommendations for different age groups

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

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

Birth to six months

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

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

Six months to two years

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

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

Later childhood and teenage vaccines

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

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

Vaccines for adults

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

The challenge of vaccine equity

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

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

COVID-19 vaccination

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

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

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

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

If you or someone in your family is living with asthma, you may wonder what caused the disease, and whether it can be passed on genetically. Here, we'll explore the symptoms of asthma, the genes that are associated with an increased risk of asthma development, and the treatments that can help control asthma symptoms.

What is asthma?

Asthma is a respiratory disorder in which airways become inflamed and cause recurring breathing difficulties. Sometimes, asthma episodes are referred to as asthma attacks.

During an asthma attack, the muscles around the airway tighten, making it difficult for the person experiencing the attack to breathe. Over time, this can have a compounding effect, as the tightening and strengthening of the muscles around the airways can cause the muscles to become larger, resulting in additional breathing difficulty due to airway compression.

Many people who have asthma experience mild symptoms regularly, and more severe symptoms less frequently. Asthma can flare up with seasonal changes, exercise, and illness, including the flu. Over time, people who have asthma often learn to understand their triggers, allowing them to utilize self-care and medication to prevent an attack.

Asthma symptoms can include:

• A feeling of tightness or itchiness in the chest
• Extreme sensitivity to environmental irritants and/or allergens
• Shortness of breath, even while performing everyday activities
• Wheezing (a whistling or squeaking sound in the chest that occurs while inhaling or exhaling)
• Excessive coughing (often flares up at night)

Is asthma genetic?

Asthma is a complex condition. Research shows that asthma is caused by both environmental and genetic factors. People who have a close relative who has asthma are more likely to develop asthma, but there's no guarantee. Research shows that people who are genetically likely to develop asthma develop the condition in about 75% of cases.

Genes and asthma: what you need to know

There is not a single gene that causes asthma, but there are genes that make it more likely that a person will develop the condition.

Genes associated with the development of asthma include ADAM 33, PHF11, DPP10, GRPA, and SPINK5. Since asthma has both environmental and genetic factors, it can be helpful to know if a person is likely to develop the condition.

While asthma development cannot be totally prevented, parents who have asthma can take steps to make it less likely that their child will experience severe symptoms. Reducing exposure to allergens, encouraging regular exercise, and working closely with a pediatrician to reduce the risk of severe symptoms can all help a child who is likely to develop asthma breathe easily.

Allergies can also make it more likely that a person will develop asthma. Allergies to dust mites, cats, dogs, cockroaches, fungi, and mold may be a predictor of an asthma diagnosis.

Genetic risk scores: predicting asthma susceptibility

Some asthma develops solely due to environmental factors, so it can be tough to correctly determine a person's likelihood of being diagnosed with the condition. According to the Centers for Disease Control, a person who has at least one parent with asthma is up to six times more likely to develop the condition.

Male children are more likely to develop asthma than female children, as 8.3% of males are diagnosed with childhood asthma, compared to just 6.7% of females. Researchers aren't sure what role sex plays in this difference. And, unfortunately, lack of research on childhood asthma rates for intersex individuals means we don’t have a full picture. 

As time goes on, however, there's a shift--among adults who were diagnosed with asthma as children. 9.8% of females still have the condition as adults, and 5.5% of males still have the condition as adults. As with children, there is unfortunately a gap in research when it comes to the incidence of asthma in intersex adults.

There are also racial differences when it comes to the development of asthma. According to Lung.org, "Blacks and American Indian/Alaska Natives have the highest current asthma rates compared to other races and ethnicities. In 2018, Black people (10.9%) were 42 percent more likely than white people (7.7%) to have asthma. Hispanics (6.4%) and Asians (4.0%) had lower current asthma prevalence rates than other ethnic groups."

Household income is also correlated with the likelihood of an asthma diagnosis. Of people who live in a home with an income level that falls below the poverty threshold, 11% are typically diagnosed with asthma, according to Lung.org.

Exposure to cigarette smoke and weight can also contribute to the development of asthma. People who weigh more may be more likely to develop asthma and tend to have more days during which they experience severe asthma symptoms. Weight can also play a role in how well someone is able to manage their asthma symptoms with medication. 

Asthma treatment

While it can be scary to get an asthma diagnosis, it's the first step toward learning more about how you can best support your (or your child's) health.

Left untreated, asthma can turn deadly. It's important that you work closely with your doctor to ensure that you're controlling the condition.

For many people, a combination of asthma medication and lifestyle can help ease symptoms. Your doctor may recommend that you take a daily asthma medication to keep your symptoms in check, while also keeping a quick-relief medication on hand for flare-ups.

Asthma medications are typically in the form of an inhaler or a pill. Some people may also keep a nebulizer at home, which is a machine that vaporizes asthma medication, allowing it to quickly get into the body in large doses. This is the same machine that's often used in the emergency room to help quell an asthma attack.

Your doctor may also recommend lifestyle changes to ease the symptoms of your asthma. These may include exercising regularly, losing weight, quitting smoking, avoiding certain allergens, and making dietary changes.

Ready to take your health to new heights? Keep track with Evidation.

If you have asthma, you know how your physical well-being can help to control your symptoms, and keeping your finger on the pulse of your overall health can empower you to breathe easily--literally.

Knowledge is power, and tracking your health can be the first step toward living your best life. Download the Evidation app today to help you get the insights you need to live well.