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When you go to the doctor's office, your healthcare provider will typically check both your blood pressure and your heart rate at the start of your appointment. While both of these cardiovascular vital signs can provide insights into your health, they provide distinctly different information. Understanding the difference between heart rate and blood pressure--as well as how the two measures can affect one another--can provide you with information you can use to boost your health.

What are heart rate and blood pressure?

Also known as your pulse, your heart rate measures the number of times your heart beats in each minute. There are many factors that can influence your heart rate, including your fitness level, current physical activity, certain medications, and your emotions.

Blood pressure doesn't measure how often your heart is beating, rather, it measures the force with which your blood is flowing against your arterial walls. Your blood pressure reading can provide you and your healthcare provider with insight into the health of your cardiovascular system.

When both your heart rate and your blood pressure reading fall within a healthy range, it's a sign that your cardiovascular health is solid. If your heart rate and/or blood pressure reading are too high or too low, it's a sign that you're in need of further testing for heart-related health conditions.

Blood pressure and heart rate: How they influence each other

While your blood pressure and heart rate aren't measures of the same thing in your body, they do tend to rise and fall together. Many people find that when their heart rate is very high, their blood pressure is very high as well, as the heart is working hard to get oxygen to various parts of the body.

Many people also find that when their heart rate is very low, their blood pressure is low as well. Typically, the ups and downs of heart rate and blood pressure measures are most noticeable during extreme circumstances, such as when you're experiencing a health crisis or during times of extreme emotional stress.

While the two measures often work in tandem, this isn't always the case. Some health issues--including dehydration, severe cases of infection, or severe blood loss--can cause blood pressure to decrease while the heart rate increases.

Factors affecting blood pressure and heart rate

If your blood pressure or heart rate are too high for your (or your healthcare provider's) liking, it's important to take steps to get both measures into a healthy range. Thankfully, activities that lower one of these measures will usually lower the other.

Some changes you can make to lower your blood pressure and heart rate include:

• Exercising regularly
• Managing stress through writing in a journal, listening to music, meditating, yoga, deep breathing, playing with pets, or spending time with family and friends
• Eating a healthy diet (and limiting the amount of added salt in your diet)
• Don't smoke, and if you do smoke, make a plan to quit
• Don't drink, and if you do drink, limit your alcohol intake
• Eat foods rich in magnesium and potassium (including pumpkin seeds, bananas, and leafy greens)

Sometimes, medication is necessary to support your heart health. Your doctor will be able to work with you to decide whether it makes sense for you to support your cardiovascular health with medication while you also implement lifestyle factors that can help you feel your best.

Measuring and monitoring: tips for tracking your vitals at home

Keeping track of changes in your heart rate and blood pressure can help you get an idea of how different factors, including stress, exercise, illness, and getting enough sleep, affect your cardiovascular health.

It's simple to take your heart rate and blood pressure measurements at home. Most automated machines that you can purchase for home use provide you with a blood pressure and pulse reading at the same time. While some smartphone apps claim to be able to measure blood pressure, these aren't approved by the Food and Drug Administration (FDA) and shouldn't be used to gather insights about your health.

A few tips to follow to help you get accurate heart rate and blood pressure readings at home:

• Be sure to take your readings at the same time every day
• Don't take your readings immediately after exercising unless you're working to measure your active heart rate and blood pressure
• Make sure you always take your blood pressure on the same arm, as the right arm tends to show higher blood pressure readings than the left arm
• Sit in a chair with your legs uncrossed during your blood pressure reading, as crossing your legs can cause up to a 10-point increase in your systolic blood pressure
• Consider your breathing when you take your blood pressure. Implementing a standardized breathing pattern can help to ensure that your mind is focused and your mind is as relaxed as possible

Some variation is normal in your day-to-day readings. If you notice sudden changes in your heart rate or blood pressure, it's important to reach out to a healthcare provider right away. If you notice gradual changes over time--for example, your blood pressure rises steadily over a few months--it's a good idea to make an appointment with your doctor to learn more about how to keep your blood pressure within a healthy range.

Whether you've been using your health data for years or you're just getting started with learning more about what works for your body, keeping track of your blood pressure and heart rate can help you see what's working for your health--and how some changes might benefit your well-being.

Download Evidation today

At Evidation, we're here to help you make the most of your health data. Whether you're starting to track your blood pressure readings, want to boost your activity levels, or want to learn more about your health conditions, we've got you covered. Our clear guidelines, tips, and support make it easier for our users to achieve their health goals. Download the app today to get started!

Most people know about blood pressure and its connection to cardiovascular health, but have you ever heard of pulse pressure? This lesser-known number can actually be one of the first indicators of cardiovascular concerns. Here’s what you need to know about pulse pressure, its connection to your heart health, and how to use it to monitor your health.

What is pulse pressure?

Pulse pressure is a measure of the difference between the systolic and diastolic blood pressure readings. It’s a lesser-known number that can have a big impact on your overall cardiovascular health.

Pulse pressure and its connection to cardiovascular health

To calculate pulse pressure, simply subtract the upper number and lower number of your blood pressure. It’s normal for this to increase as you age, but if the pulse pressure gets too high, it can indicate cardiovascular health problems, even before symptoms develop.

A high pulse pressure reading doesn't necessarily mean you have heart disease. However, it does mean you have an increased risk of heart disease. A high pulse pressure reading potentially increases the risk of both heart disease and stroke. Even just an increase of 10 mm Hg can increase heart disease risk by as much as 20 percent, according to research from the National Library of Medicine.

Low pulse pressures can also be problematic. According to the Cleveland Clinic, a low pulse pressure, when the pulse pressure is ¼ or less of the systolic blood pressure number, may indicate the heart isn’t pumping enough blood. This can indicate heart failure or heart valve disease in some people, and it can indicate a loss of blood in others after injury or due to internal bleeding. Thus, both low and high pulse pressures can indicate problems with your cardiovascular system.

Understanding the numbers: interpreting pulse pressure readings

A normal blood pressure reading for a healthy adult is typically 120/80. To find pulse pressure, subtract these two numbers. 120 – 80 = 40. You can find this any time you take your blood pressure reading using the same formula.

So, what does the number mean? Healthline indicates a normal pulse pressure reading falls between 40 and 60 mm Hg. Anything higher than this is considered high, while anything lower than this indicates a low reading.

Pulse pressure should be considered along with blood pressure. For instance, if someone has a pulse pressure of 60 mm Hg and a blood pressure of 120/80, which is normal for an adult, they’re at low risk for a heart disease event. However, if someone has a blood pressure reading of 180/120 mm Hg, they still have a pulse pressure of 60 mm Hg. That said, this is a high blood pressure reading, and as such, they're at risk for a heart disease event, even with a normal pulse pressure measurement.

Factors influencing pulse pressure

You may notice that your pulse pressure fluctuates. This is normal. Many factors can influence your pulse pressure.

Like your blood pressure, your pulse pressure may change with physical activity. Eating and drinking can also influence your pulse pressure. Even actions like talking and laughing can have an impact.

Age also impacts pulse pressure. Most people have higher pulse pressures as they age. This may be due to the way the arteries stiffen with age.

Interestingly, Mayo Clinic indicates that blood pressure medication may not have an impact on pulse pressure. While it’s important to take blood pressure medication to keep blood pressure numbers in a healthy range, if you have high blood pressure, you may notice that your pulse pressure remains where it is.

How to measure pulse pressure? Tips for accurate monitoring

Measuring pulse pressure isn’t hard, but you do need to do it accurately to give yourself a good picture of your cardiovascular health. Here are some tips.

Take an average of measurements

Because pulse pressure levels can change, you need to measure it more than once. Consider measuring it twice, with measurements taken about five minutes apart. Then, average your two measurements by adding them together and dividing by two. This may give you a more accurate pulse pressure.

Accurately measure blood pressure

Use a blood pressure cuff that you trust to measure your blood pressure. Consider taking your cuff to the doctor to have them verify that it’s accurately measuring your blood pressure. Sit still with your feet flat on the floor and your arm resting on the arm of a chair or couch when taking your blood pressure.

Monitor over time

A one-time pulse pressure reading that’s high isn’t necessarily a cause for alarm. Keep tabs on your pulse pressure over time, and alert your doctor if you see a potentially hazardous trend.

How to improve pulse pressure? Lifestyle and wellness strategies

If your pulse pressure’s high or low, talk to your doctor first to rule out any health concerns that need to be addressed quickly. If your doctor doesn’t find any serious concerns, consider making some lifestyle changes that can support heart health.

Eat a healthy, balanced diet

Eating healthy foods that are high in fiber and low in unhealthy fats and sugars will support improved heart health. Start by swapping out snack foods for whole fruits and vegetables and high-fat meats for leaner cuts to make some small changes that can add up to big improvements over time.

Learn stress management

Another way to support your heart health is with improved stress management. While you can’t always eliminate stress, find healthy ways to deal with it, such as practicing yoga at home or scheduling downtime into your week.

Exercise regularly

Exercise, even if it’s as simple as a walk, is beneficial to your heart. Use a tool such as a step counter and pair it with Evidation to incentivize yourself to keep walking.

Increase your sleep

Aim for 7 to 9 hours of sleep each night, whenever possible. Getting enough sleep reduces your stress and improves your overall health. When you sleep, your heart rate slows, and your cardiovascular system gets a break as well, which improves its health.

Get personalized health insights to track your health goals with Evidation

Early detection is a key factor in protecting yourself from cardiovascular disease, especially if you already have a diagnosis or are at high risk. Sometimes, you’ll need data to get the conversation going with your healthcare provider, and Evidation can help. Our personalized health insights can help you track your health goals and progress, while also giving you a talking point to help your care provider understand your concerns. Our Heart Health digital program can help you track your heart health throughout your daily life so that you can get the right data to your doctor. Read more about how Heart Health is helping people track and talk about their cardiovascular health, then download the app today to start tracking yours.

What is ferritin?

If your doctor has determined that you may have low iron levels, it's likely that they've ordered a ferritin test.

Ferritin is a protein that naturally occurs in blood. When you have a ferritin test, your doctor is able to use the amount of ferritin in your blood to determine how much iron is stored in your body.

Ferritin in the body

Ferritin plays an important role in keeping your body energized and healthy. Healthy iron levels allow your body to create red blood cells that work to carry oxygen throughout the body.

Iron levels can differ from person to person, and following your doctor's recommendations for lab tests can help your healthcare team keep an eye on your iron levels.

In healthy adults, standard blood ferritin ranges include:

• Female: 12 to 150 nanograms per milliliter
• Male: 12 to 300 nanograms per milliliter

Low ferritin risk factors

While anyone can have low iron levels, some people are more likely to develop low ferritin than others. If you're more likely to have low iron than others, your doctor may recommend regular ferritin testing to provide you with the information you need to adjust and supplement your iron levels.

People who are at risk for low ferritin levels include:

• People who are underweight
• Women who are pregnant
• Women who experience heavy periods
• People who have digestive issues that cause problems with their ability to absorb the nutrients in their food (such as inflammatory bowel disease)

While these conditions can make it more likely that you'll develop low ferritin levels, some people develop low ferritin levels–and subsequently, low iron– without any risk factors.

An important note: if you have a blood test that shows low ferritin, this does not necessarily mean that your body has low iron. Excess iron is stored in ferritin, so anyone who has low iron will also have low ferritin. In other words, Everyone who has low iron will have low ferritin, but not everyone who has low ferritin will develop low iron.

Symptoms of low ferritin

Wondering if you might be living with low ferritin levels? While a blood test is the only way to know for sure, there are some symptoms commonly shown by people who have low levels of iron stored in the ferritin in their red blood cells.

Common signs of low ferritin levels include:

• Skin appears more pale than usual
• Muscle weakness
• Unexplained fatigue
• Dizziness
• Rapid heartbeat
• Unusual shortness of breath

If you're experiencing these symptoms, it's important to talk with your doctor to get to the root of your issue. While many of these symptoms can be attributed to low ferritin, they can also be indicative of other health conditions.

Causes of low ferritin

There are many health issues that can cause a low ferritin test result. If your blood test comes back showing that you have low ferritin levels, it's likely that your doctor will order additional tests (such as transferrin saturation, total iron-binding capacity, and serum iron) to determine the severity of your body's low iron levels.

Sometimes, low ferritin levels can be caused by issues including:

• Conditions that stop the body from properly absorbing iron
• Blood loss related to digestive tract issues
• Inadequate levels of red blood cells
• A diet low in iron
• Inflammatory health conditions

Low iron stores vs. iron-deficiency anemia: What's the difference?

If you have a ferritin test that shows that you have low iron stores, you could be anemic. In order to understand the difference between low ferritin and low iron, it's important to understand the role that hemoglobin plays in your health.

Hemoglobin is a component of red blood cells, and works to carry oxygen throughout your body. Iron works to help your bone marrow produce hemoglobin. Without iron, the body struggles to produce hemoglobin. Red blood cells are able to store extra iron in ferritin proteins. When the body doesn't get enough iron from food, it has to resort to using ferritin-stored iron to create hemoglobin.

When your body doesn't have much ferritin-stored iron, it’s possible to develop iron deficiency. Over time, this can make it hard for the body to make enough hemoglobin to support your health. Anemia is a condition that occurs when you have low levels of hemoglobin in your blood, caused by low iron stores.

If you have low ferritin levels, it's important that you carefully follow your doctor's advice to boost your body's iron stores to avoid developing anemia.

Increasing ferritin levels naturally

If you've recently been diagnosed with low ferritin levels, we've got good news: there are plenty of steps you can take to naturally increase your body's iron stores. Here, we'll take a look at how supplementation and diet changes can help to boost your body's ferritin levels.

Supplements

Your doctor may recommend that you use iron supplements to help boost your ferritin levels. It's important to work closely with your care provider to monitor whether your supplementation routine is working--some people find more success through supplementing iron every other day rather than taking a supplement every day.

Dietary changes

Adding iron-rich foods to your diet may help you increase your ferritin levels. There's no need for a total dietary overhaul--simply adding some of the foods below to your nutrition plan can help you boost your energy by increasing your body's iron levels.

Foods high in iron include:

• Beans
• Tofu
• Beef
• Dried fruit
• Cashews
• Lentils
• Kale
• Pistachios
• Soybeans
• Peas
• Beef
• Broccoli

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Talk to your doctor

If you're concerned that you may have low iron stores in your body, it's key to reach out to your doctor for ferritin testing. Be sure to keep a list of your symptoms, which can allow your doctor to determine whether they should test for health conditions in addition to low ferritin levels. If your doctor finds that your ferritin levels are low, you'll want to talk with them to develop a supplementation and diet plan that will help you get back to feeling like yourself.

Download Evidation today

At Evidation, we're here to help you make the most out of every day. From providing you with easy-to-follow health tips to providing the support that you need to feel your best, we've got you covered. Download the app today to get started!

When you go to the doctor and get your blood pressure measured, the nurse reads back a number like this: 120/80. Most people don’t think twice about what that number means, but what happens if a measurement starts to creep up? For most patients with hypertension, both numbers will increase, but sometimes, just one. If only the bottom number starts to go up, you’re dealing with high diastolic blood pressure. Here’s a closer look at what causes high diastolic blood pressure and how you can treat this rare condition.

What is diastolic blood pressure?

When doctors measure blood pressure, they measure systolic and diastolic. The systolic number is listed on top of the diastolic number. Diastolic measures the pressure in your blood vessels in the period between your heartbeats. In contrast, systolic measures the pressure when the heart muscle contracts.

What causes diastolic blood pressure to increase?

Currently, any reading above 80 millimeters of mercury for diastolic blood pressure is considered high as long as the systolic blood pressure is within normal parameters. So what causes this level to increase?

General hypertension, which is elevated levels for both types of blood pressure, often occurs due to lifestyle factors. Someone who eats a diet high in fat and salt or someone who is living with obesity may have high blood pressure. However, high diastolic blood pressure is rare, affecting only about 20% of patients with high blood pressure. It may be caused by endocrine disorders, renovascular disorders, and even sleep apnea, in addition to the factors that can cause overall high blood pressure. Sometimes, stress and anxiety or excessive alcohol consumption can also cause it, and some medications, including atypical antipsychotics and amphetamines, can cause it. In many cases, however, doctors aren’t sure why a person develops high diastolic blood pressure. If you’re concerned about these potential causes, always consult with your doctor, and don’t change your medication without a doctor’s oversight.

Dangers of high diastolic blood pressure

High diastolic blood pressure may be rare, but it’s still an important thing to note because diastolic blood pressure is an important indication of cardiovascular health. Since this number measures the blood pressure between heartbeats, a high level may mean less effective delivery of oxygen to the heart's muscles. This, in turn, can lead to an increased risk of heart disease.

The risk is fairly high, too. According to Medical News Today, an increase of 10 millimeters of mercury for this measure doubles an adult’s risk of heart disease or stroke, as well as some additional health concerns. This risk appears once someone reaches age 40, and high diastolic blood pressure doesn’t have the same impact on younger individuals.

Specifically, increased diastolic blood pressure increases your risk of having:

• Heart disease
• Stroke
• Heart attack
• Heart failure
• Peripheral arterial disease
• Chronic kidney disease
• Vision loss
• Aneurysm
• Atrial fibrillation

Symptoms and diagnosis

High blood pressure of any kind rarely has symptoms. That’s why it’s sometimes called the “silent killer.” When blood pressure levels are severe, it may lead to headaches, anxiety, nosebleeds, and nervousness. An irregular heartbeat or vision problems may also occur.

Because symptoms typically don’t develop until the disease has progressed quite far and levels are extremely high, most people get diagnosed at a routine medical examination or when they’re being seen for something else. Doctors typically take blood pressure at every appointment, noting elevated levels. Occasionally, elevated diastolic blood pressure may not be a cause for alarm, but if it’s staying elevated regularly, you’ll want to talk to your doctor about how to best manage it.

Improve your blood pressure with treatments and lifestyle modifications

Managing your blood pressure, including your diastolic blood pressure, is an important part of keeping your heart healthy. The first line of defense for mildly elevated blood pressure and improving cardiovascular health may be lifestyle modifications. If lifestyle modifications aren’t sufficient, or if the diastolic blood pressure level is extremely high, your doctor may choose to use medications to treat it.

Increased exercise

First, consider adding more exercise to your routine. You can exercise safely with high blood pressure using a few modifications. Always check with your doctor, but getting more activity may help lower your blood pressure over time.

Increased water intake

Another way to manage blood pressure through lifestyle changes is by increasing your water intake. Drink the appropriate amount for your gender and age, and consider increasing it slightly if necessary to improve your health. Staying hydrated supports good heart health, and that includes improving blood pressure levels.

Balanced diet with less salt and alcohol

Managing your diet may also have a positive effect on diastolic blood pressure levels. Reducing alcohol consumption, limiting salt intake, and focusing on eating a balanced diet all play a role in keeping blood pressure levels in check. You can use tools like Evidation and your favorite fitness tracker and food tracking apps to monitor how well you’re doing to reach these goals.

Home monitoring of blood pressure

Monitoring your blood pressure levels at home will also be helpful. This shows you if the lifestyle modifications are working and will also help you know if you need further medical intervention.

Medication treatment options

Because high diastolic blood pressure is rare, most patients will need to get some medical oversight. If your systolic blood pressure is normal, but your diastolic is high, your doctor may want to proceed with caution. Medical News Today warns that treating high diastolic blood pressure with medication, particularly if the patient is young, can increase the risk of heart problems.

That said, if levels get high enough, doctors will recommend medication. Some options include:

• Diuretics
• Angiotensin receptor blockers
• Angiotensin-converting enzyme inhibitors
• Calcium channel blockers

Adding medication will mean an increased level of monitoring from your doctor. Sometimes, medications need adjustment until the ideal blood pressure level is reached.

Monitor your health goals with Evidation

If you’re struggling with your diastolic blood pressure, you’ll want to take a multifaceted approach to managing it. Tracking your health will be part of this. Evidation can add motivation to help you take charge of your health by rewarding you for making better health choices. Start tracking your health with Evidation today.

When winter hits, so does the holiday season. This brings many challenges if you’re focused on healthy living. From shorter days and colder weather that make it harder to get your exercise in, to the many treats and extra alcohol consumption common around the holidays, you’ll face many challenges to your healthy living goals during this time of year.

If you’re wondering, “Why do I gain weight during the winter?” know that you’re in good company. On average, people will gain between 1 and 3 pounds during the holiday season. There are many reasons for this. The stress of the holidays, extra food available, less motivation to get outdoors and be active, and increased cravings for comfort food are all contributing factors to winter weight gain.

So, what can you do if you want to avoid coming out of the winter with a few extra pounds? There are some simple yet effective strategies you can use to prevent holiday weight gain. With the right plan in place, you can enjoy some holiday festivities and still achieve your health goals during this season.

1. Be active and socialize

A key factor of a healthy lifestyle is exercise, but many people lose motivation to be active when the days get shorter and the temperature colder. The holiday season is about friends and family. While many events do focus on food and treats, they can also be about the people you’re spending time with. Focus on the social aspect of the event and look for ways to be active. Can you get together with family for a hike through the winter woods, or play a game of basketball in the driveway after a holiday meal? Being active and social may help counter any extra treats you enjoy over the season.

2. Mindful eating and portion control

Having one holiday cookie isn’t going to derail all of your healthy eating goals. Having two holiday cookies every day between Christmas and New Year's may be more than your body needs.

One key to balancing your desire to maintain a healthy weight with the extra treats of the holiday season is to practice mindful eating and portion control. Eat what’s available when you’re hungry, even if it’s not the healthiest option possible, but stop when you’re full. Take a half portion, too, and evaluate if you’re sufficiently full before returning for seconds. These small steps can make a big difference in the total number of calories you consume.

3. Smart snacking and healthy choices

When you want a snack during the holidays, it’s tempting to reach for another treat. Instead, grab some fresh fruit, or keep some cut-up veggies in the fridge. If you can focus on smart snacking and save the treats for an occasional after-meal dessert, you may find that you’re consuming fewer empty calories. Also, fruits and vegetables are high in fiber, which can help you feel full longer. They’re also packed with vitamins that can help boost your immune system throughout the winter months.

4. Manage stress and sleep

There’s no denying the holiday season can feel stressful. There are concerts, programs, parties, and events to attend nearly every weekend. Over time, you can start to develop significant stress as you work to manage this busy schedule. Stress releases the hormone cortisol, which triggers the body’s natural fat storage tendencies. When you have high cortisol levels, it can be harder to lose weight. Also, high cortisol levels can make you want to indulge in sugary or salty treats, which can add to your weight gain.

Add to the schedule the expectations this time of year to have the perfect, Pinterest-ready holiday, and you can see why it’s a recipe for high levels of stress. Find ways to weave in some relaxation throughout the winter as you manage your emotional wellness during this season. Curl up with a favorite book or holiday movie to unwind, or draw yourself a warm bath to add some relaxation. Maybe relax by listening to your favorite holiday music or attending a peaceful religious service. What feels relaxing is going to be highly personal to you, but find some ways to unwind.

Getting enough sleep is also essential during the winter. Sleep keeps your immune system functioning properly while also lowering your stress levels.

5. Mindful indulgence and alcohol consumption

It’s probably not reasonable to say you need to avoid all treats during the holidays, but as with your mindful eating, be mindful of your indulgence. Take small portions of the holiday treats that are so prevalent this time of year. Avoid taking seconds. This will help you consume less of these tasty but potentially unhealthy items.

Similarly, be considerate of how much alcohol you consume. Whether it’s wine, beer, or something else, alcohol contains calories, and too many calories can lead to weight gain. Have alcohol on occasion if you want it, but don’t overdo it.

6. Planning and self-compassion

The best way to protect against winter weight gain is with a plan. Find tools you can use to track your health, such as Evidation, and know how you will approach parties and treats brought to work. Give yourself some grace to enjoy some of these items, but have a plan in place to say “no” in a gracious way when needed.

In addition, practice self-compassion. You may gain some weight in the winter. For some, it’s the nature of the season and all of the celebrations it brings. If you do gain some weight and want to try to get back to your baseline after the holidays, you can easily do so. A little bit of extra winter weight, especially over the holidays, doesn’t need to derail the work you’ve put in throughout the year.

Are you looking for additional insights that can help you fight winter weight gain? Check out these 23 surprising health facts, or our guide to healthy eating during the holidays.

If you want a tool to help you prevent winter weight gain, consider Evidation. By rewarding you for your efforts, Evidation can make it easier to focus on healthy choices throughout the holidays. Start tracking your health with Evidation today.

Food freedom has various interpretations in today’s society.

For some, food freedom can be defined as the path individuals take to fight food addiction, or transition away from industrial food production. For others it’s about improving food security in public health settings.

For those in recovery from harmful diet culture or eating disorders, food freedom embraces the belief that all foods can be enjoyed in moderation without guilt or shame.

Because of the various definitions and applications of the term, food freedom can be a confusing topic. In this post, we’re focusing on food freedom to challenge the social norms around diet culture and the damaging “thin” ideal imposed on our culture for decades.

This article is intended to help readers find food freedom by discovering a positive, judgment-free relationship with food and learning how it nourishes the body.

Intuitive eating

Intuitive eating is a non-dieting approach to consciously changing eating habits by trusting the body’s ability to make good food choices.

By learning to trust their gut (literally), people can develop positive relationships with food and their bodies while rejecting the damaging impact of dieting on physical and mental wellness.

Through intuitive eating, individuals learn how to stop fixating on their weight and focus on eating to feel satisfied and in ways that make them feel healthy and energized to improve their lifestyle.

Mindful eating

Mindful eating stems from mindfulness, defined as an intentional focus on a person’s current thoughts, emotions, and sensations. By eating mindfully, a person can utilize all their senses to fully enjoy the food they’re eating and appreciate how it nourishes their body.

Mindful eating encourages the practice of gratitude as you eat and experience food. By choosing foods that provide nourishment and energy, we become more aware of what our bodies need to feel satisfied. Mindful eating also aims to dissuade judgment around any food choices we make with compassion and understanding.

Food freedom vs. diet culture

Now that you have a general understanding of food freedom, let’s discuss how it stacks up against diet culture.

At its foundation, diet culture values thinness above all else. To achieve a thin body, the message is simple — restrict calories, obsess over food and exercise, stigmatize, and avoid being overweight at all costs.

Nearly 45 million Americans are impacted by diet culture every year; spending money on weight loss products and trying to eat as little as possible to achieve the unrealistic image of what a successful, valuable person looks like.

Food freedom vehemently discourages and discredits diet culture by encouraging people to trust their bodies, promote a positive body image, and learn sustainable eating habits and attitudes.

Embracing gastronomy

Gastronomy seeks to embrace the cultures and foods worldwide and understand how these cuisines positively impact human health and well-being. It strives to understand and experience various cultures’ foods and how they contribute to general nutrition.

As you take steps towards embracing food freedom and guilt-free eating, gastronomy can help you understand the value of any food experience and how it can benefit you physically and mentally.

Food freedom for mental well-being

The dangers and harms of diet culture are no secret, and they take a lot of hard work to undo. Diet culture promotes low self-esteem, anxiety, and depression in its foundational message that you are not worthy or valuable unless you look a certain way.

These beliefs can contribute to mental health conditions, including body dysmorphia, disordered eating, bulimia, anorexia, binge eating, and restrictive food intake disorder. Over 30 million Americans struggle with eating disorders from these unachievable societal expectations.

Developing food freedom beliefs and practices can help break the cycle of emotional and binge eating. As an alternative to dieting or restrictive eating, the food freedom mindset encourages people to eat as they please and to remove food as the most important part of their day.

Food freedom experts believe that as you develop flexible feelings around food, your mental health and general well-being will improve, too.

Practical steps towards food freedom: Making it work in your life

Applying food freedom practice to your daily life can be challenging, but the rewards are worth it. Over time, it is possible to improve your relationship with food, enjoy satisfying foods without guilt, and improve overall mental and physical health.

Here are some actionable steps you can take to make food freedom work in your life:

Practice self-compassion

As we discussed, diet culture is often rooted in our beliefs about self-worth. Unlearning these toxic ideals takes time and effort. Practice self-compassion by reminding yourself that you are worthy, being thin is not a sign of being healthy, and you learn new things about nutrition and food daily.

Follow your body’s cues

Our bodies are effective communicators; we just don’t always listen how we should. Pay attention to any signs of hunger, cravings, and fullness so you can give your body what it needs when it needs it.

Learn to enjoy eating

Learning to enjoy eating may seem silly, but the mindfulness we mentioned earlier is critical in redefining your relationship with food. Many who are working on guilt-free eating like to try new recipes to set themselves up for success with their daily nutrition.

Practical tips include packing a nourishing lunch or eating slowly to savor and fully appreciate each bite.

Add physical activity to your day

Exercise can play a significant role in reshaping your relationship with food. It helps you learn to appreciate your body for all it’s capable of and, in turn, be grateful for the food you consume to nourish your body and create energy for the workouts you enjoy doing.

Achieve Your Health Goals with Evidation

Fostering a healthy relationship with food takes time, especially if you're unlearning harmful ideals from diet culture. Learning to enjoy food without restrictions and shame may be one of the best things you ever do for your mental and physical health.

Whether you have specific goals or are simply trying to build healthier habits for a more sustainable lifestyle, Evidation is here to support you with our powerful health tracking app to become your healthiest, happiest self. Join us today!

It may be “the most wonderful time of the year,” but for some people, the holiday season brings feelings of sadness and depression. Feeling down when everyone else is in a festive mood can be confusing, but there are good reasons for these feelings. If you find that you’re struggling a bit with sadness and depression during the holidays, you’re not alone. Holiday depression is more common than the cards and movies make it out to be, but some practical solutions can help.

Common causes of depression around the holidays

Having depression around the holidays can have many contributing factors. First, in the US, this time of year is in the winter, which is when seasonal affective disorder occurs. This automatically increases the chances of having depression. Yet, there are additional factors that occur during the holiday season that increase the risk of developing these feelings.

Increased pressure

Living in the Pinterest era puts even more pressure on everyone to keep things picture-perfect, but Pinterest boards are not real life. If you’re feeling pressure to do everything perfectly and meet everyone’s expectations for a magical holiday, it can take a toll on your mental health.

Grief

If you’ve recently had a major life change or lost a loved one during the past year, the grief associated with these events can feel more acute during the holidays. Not having life as it normally is can make you feel sad and lonely.

Financial stress

The holidays can get expensive, especially if you’re facing high expectations for how you’ll celebrate and what gifts you’ll give. This increases financial stress.

Poor time management

During the holidays, you still only have 24 hours a day, and you have to use some of those hours to sleep. If you lack time management skills, you'll find that the stress levels you face increase significantly, leaving you feeling depressed and tired.

How to cope with holiday stress

Understanding the factors that can trigger the holiday blues is the first step in managing your mental health during this season, but you’ll also need to take some proactive strategies to help. Here are some ideas.

Practice mindfulness

Mindfulness refers to being fully present and aware of what is happening in a particular moment, both outside of you and inside your body. All people can be mindful, but our busy society can make it harder to practice this mental state, so learn how to bring yourself back to mindfulness when your stress levels start to rise.

To practice mindfulness, take time to slow down and notice what’s happening around you. What do you see, hear, feel, and taste? Focus on your breathing, taking in deep breaths. Take an inventory of your emotional state. By doing all of these things, you can correct your thinking and bring yourself back into a state of mindfulness. This may help you enjoy the holiday festivities more because you’ll be able to take them all in.

Learn relaxation exercises

When stress levels start to rise, relaxation exercises may help. Here are some to try:

• Progressive muscle relaxation: Practice relaxing your muscles a few at a time, tensing and relaxing from your toes to the top of your head.
• Visualization: Visualize a calm, relaxing place or situation, and picture yourself in it.
• Deep breathing: Take a deep breath, hold it for a count of five, and then let it out slowly.
• Yoga: Yoga involves breathing and stretches to create a sense of balance and relaxation in the body.

Set realistic expectations

One of the factors leading to holiday stress is the high expectations many people place on themselves during the holidays. Remember, the holidays are about spending time with family and friends and learning to appreciate those you love even more. You don’t have to have a five-course meal with specialty centerpieces to enjoy your time. If you make your expectations more manageable, you may face less stress.

Don’t neglect physical health

The holiday season is a time with extra treats and fewer opportunities to exercise. However, it doesn’t have to derail your healthy living goals. While you can restart healthy habits after the holidays, you may find that your mental health stays in a better place if you keep up with healthy eating and exercise routines as much as possible. Allow yourself some tasty holiday treats, but aim to balance them with your healthy food choices, too.

Make mental health a priority

During the holidays, you’re going to want to do what you can to protect and prioritize your mental health, especially if you’re prone to struggles with depression. You are the only one who can protect your mental health, so make sure you’re doing all you can to do so. These tips may help.

1. Prioritize self-care

Getting enough sleep and making time to exercise should be a top priority during the holidays. Prioritize the types of self-care that make you feel healthy and energized, and you may find your mental health is better protected.

2. Get support

Whether it’s from friends and family who can help you with your “to-do” list, the listening ear of a loved one when you need a moment to vent, or the professional support of a therapist or counselor, get support for your mental health concerns and keep up with that support through the holidays if you can.

3. Practice healthy boundaries

There is only so much you can do throughout the holidays. Set boundaries to help you protect your mental well-being. Whether it’s saying “no” to a friend’s party or limiting the guest list to the family get-together you’re hosting, boundaries are a key to protecting your mental health.

4. Use Evidation to track your physical health

One aspect of self-care is ensuring you get enough sleep, healthy food, and exercise. One way you can monitor this is with the help of tracking tools, like those that work with Evidation. Connect your tracker to Evidation to better track your physical health markers so you can get through the holidays with an improved mood and fight holiday depression before it starts.

Are you ready to enter the holiday season well-armed? Track your health with Evidation today. You can also learn how health data, such as the data tracked with Evidation, can help you predict seasonal changes in depression.‍

November is Diabetes Awareness Month, and this is an excellent time to take a closer look at this common condition, its potential risks, and ways you can protect yourself from it. Like many health conditions, diabetes has far-reaching consequences, but it can also be managed with better awareness and monitoring combined with lifestyle changes that promote health. Whether you have diabetes or you’re helping a loved one manage the condition, this is the month to focus on awareness and education about this common disease.

Types of diabetes

If you or a close loved one are affected by diabetes, you aren’t alone. Diabetes affects over 133 million people in the US alone, but not all people with diabetes have the same type. Typically, people with diabetes will have one of three main types:

• Type 1 diabetes – This type of diabetes occurs when the body does not make enough insulin, often due to damage to the pancreas. Though it can develop at any age, type 1 diabetes is sometimes called juvenile diabetes because it’s more commonly the type that affects children.
• Type 2 diabetes - The most common type of diabetes, type 2 occurs when the body makes enough insulin but doesn’t respond properly to it. In response, the pancreas makes more insulin, and eventually, this leads to an increase in blood sugar.
• Gestational diabetes – This form of diabetes is unique to people during pregnancy. The increased weight during pregnancy can cause some people to become insulin-resistant, and this, in turn, can trigger diabetes. About half of people who have gestational diabetes will see their blood sugar levels return to normal after delivering their babies, while the other half will develop type 2 diabetes later in life.

Regardless of the type of diabetes a person has, this is a life-altering condition. It requires the individual to carefully care for their health to maintain balanced blood sugar. It also requires carefully following all recommendations from the individual's doctor to protect their health and well-being.

Understanding diabetes in women

While diabetes can affect all individuals with the condition, women and those who were assigned female at birth may have more risks than biological males. For example, the FDA warns that women with diabetes have a higher heart disease risk than men. The disease also increases the risk of vaginal yeast infections and urinary tract infections in women.

In addition, female hormones impact a woman’s ability to predict and manage blood sugar levels, and the cravings that come with those hormones can also impact diabetes management. Diabetes can also reduce a woman’s libido and make the vaginal area dry, which creates pain during intercourse. Finally, women who wish to become pregnant can face infertility issues due to diabetes, and if the diabetes is not well managed, they face the risk of complications and birth defects in the baby.

Because of these increased risks, women who have diabetes or who are at risk for developing the disease need to work with a healthcare team to keep blood sugar levels in proper balance. The best way to avoid these increased risks and potential complications is with good monitoring and blood sugar control. Making positive health changes, such as following a diabetic diet or increasing exercise, may also lessen this risk.

For children with diabetes, empowerment is key

Diabetes affects 283,000 children and youth in the United States, and the majority of these are type 1 diabetes patients, according to the CDC. This disease requires close monitoring and tracking, which can be hard for children. However, because diabetes is a lifelong condition, children must learn the skills they need to keep their blood sugar levels in check. Giving kids the tools they need to manage their diabetes well empowers them to embrace healthy choices and proper blood sugar monitoring throughout their lives.

The first step in empowering kids is educating them about what diabetes is and why it happens. Sadly, many misconceptions about diabetes exist, and children need to know that developing the condition is not their fault. This knowledge will help them tackle any misconceptions they hear from their friends.

Next, children should learn to monitor and check their blood sugar. While many tools, such as devices that deliver insulin via a pump or monitor blood sugar around the clock, can help, children should know how to take their own blood sugar manually should their device fail. Children also need to learn what to do if they have high or low levels.

If you’re a parent with a child who has diabetes, consider working to educate not only the child but also the other important adults in the child’s life. For example, children with diabetes may notice changes in blood sugar levels after exercise, so your child might need to advocate for a blood sugar check or snack after P.E. class. Getting all adults on board with this will help your child get the care they need and feel empowered as they do so.

Though diabetes can be a challenging diagnosis for a young child, learning to manage it is possible. Through empowerment, you can prepare your child for an adult life that they love, with diabetes not getting in the way.

Avoiding diabetes complications by prioritizing health

Regardless of age, sex, or gender, having diabetes puts a person at risk of several serious health complications. Diabetes, if left untreated, can affect every part of the body. Some possible complications include:

• Retinopathy and other eye problems
• Nerve damage in the feet (neuropathy)
• Kidney disease
• Heart attack and stroke
• Gum disease
• Hearing impairment
• Alzheimer’s disease

Each of these is just as impactful as diabetes, which means monitoring and treating diabetes needs to be a top priority for people with the condition. In addition, people with diabetes can benefit from taking measures to protect and improve their overall health, which will reduce their risk of developing these complications as well.

Support systems for diabetics

Diabetes is a challenging condition to manage, and people with diabetes benefit from a strong amount of support surrounding them. Support starts with friends and family who can encourage an individual to work toward better diabetes management and reaching their personal health goals. In addition, several organizations provide support for diabetes, including:

• The American Diabetes Association
• Children’s Diabetes Foundation
• Defeat Diabetes Foundation
• JDRF
• Diabetes Research Institute Foundation

You may also find support groups in your local community through your healthcare provider.

Use Evidation to reach your health goals

At Evidation, we believe in empowering individuals to make the best health decisions they can, and we’re also committed to staying at the forefront of research, supporting healthcare providers in their clinical research into life-altering conditions like diabetes.

The more tools at your disposal when managing diabetes, the better, and Evidation is one such tool. With clear guidelines and easy digital health monitoring, Evidation helps individuals reach their health goals. When managing diabetes, every healthy step you take to prioritize your wellness is critical, and Evidation is here to help. Download the app today.

Not getting enough sleep can take a major toll on your well-being, and it makes sense to look for techniques that can help you fall asleep and stay asleep.

Many people who are interested in improving the quantity and quality of their sleep are interested in trying natural methods, rather than turning to pharmaceutical options. Thankfully, magnesium supplementation is an option for people who are interested in using natural methods to boost the quality of their sleep. Research on whether magnesium supplementation works to boost sleep quality is mixed, but many people find that adding magnesium-rich foods to their diets and taking magnesium tablets helps them rest easily.

Here, we'll take a look at the role that magnesium plays in helping you get great sleep, what the current research says on magnesium and sleep quality, whether you should consider supplementation, and a few things to watch out for if you decide to introduce magnesium supplements as a part of your sleeping routine.

Why does magnesium help you sleep?

The jury is out on whether magnesium supplementation contributes to improved sleep quality, but one thing is for sure: there's a connection between magnesium and sleep.

Scientists aren't exactly sure why magnesium seems to improve sleep quality for some people. Magnesium can help to aid with muscle relaxation, which may mean that the body releases tension after ingesting magnesium, making it easier to fall and stay asleep. It's also possible that magnesium works to lower cortisol (stress hormone) levels, while also increasing the brain's natural levels of melatonin, an important sleep chemical.

It's possible that magnesium may regulate the level of GABA (a neurotransmitter) in the body's central nervous system. GABA can help to calm the nervous system, and researchers believe that magnesium may help the body maintain the appropriate levels of GABA to act as a gentle sedative when it's time to sleep.

In addition to the potential sleep benefits, adding magnesium to your diet can also support your overall health. Magnesium may lower the risk of type 2 diabetes, lower blood pressure, reduce the frequency of migraine headaches, and reduce the risk of osteoporosis.

The research on magnesium and sleep quality

Research shows that older adults may benefit greatly from magnesium supplementation when it comes to getting better sleep. Magnesium seems to be related to the reversal of age-related sleep changes that can make it harder for seniors to get the rest necessary to maintain their overall health.

Healthy magnesium can also help little ones get the rest that they need--it's possible that healthy magnesium levels contribute to healthy wake and sleep cycles for infants and babies.

Scientists still aren't completely sure of the role that magnesium plays when it comes to getting great sleep, but research is promising. A recent study showed that older adults dealing with insomnia were able to fall asleep faster and stay asleep longer after supplementing with 500mg of magnesium per day for eight weeks.

Are magnesium-rich foods or supplements better for you?

If possible, it's generally best to get your vitamins and minerals from whole food sources. Eating a diet rich in magnesium can boost your health in many ways, as foods that contain high levels of magnesium typically also contain high levels of other nutrients.

If you aren't sure whether you're able to get all of the magnesium you need from food sources alone, it's a good idea to talk with your doctor about a blood test to measure your magnesium levels. Based on the results of your test, your doctor may recommend a supplement to help you get maximum magnesium benefits.

Foods rich in magnesium include:

• Almonds
• Bananas
• Beans
• Beef
• Brown rice
• Dark chocolate
• Milk
• Oatmeal
• Peanut butter
• Poultry
• Salmon
• Spinach

If you're enjoying magnesium-rich foods in an effort to improve your sleep, be sure that the foods you choose don't contain ingredients that have the opposite effect. For example, enjoying some dark chocolate before bed can be a fantastic treat, but if it's combined with foods that have high levels of sugar, you may find yourself jittery and trying to relax instead of easily drifting off to dreamland.

Recommended magnesium dosages

It's important to take the right dose of magnesium for your body. Taking too much magnesium can increase the likelihood that you'll experience negative side effects.

Guidelines for magnesium supplementation in the United States are as follows:

• Adult and teenage males—270 to 400 milligrams (mg) per day.
• Adult and teenage females—280 to 300 mg per day.
• Pregnant females—320 mg per day.
• Breast-feeding females—340 to 355 mg per day.
• Children 7 to 10 years of age—170 mg per day.
• Children 4 to 6 years of age—120 mg per day.
• Children birth to 3 years of age—40 to 80 mg per day.

A word of caution

As with all supplements, it's important to approach magnesium supplementation carefully. There can be side effects that come with taking too much magnesium, including digestive issues like diarrhea, nausea, and vomiting. It's also possible to experience lethargy and muscle weakness, as well as cardiovascular and respiratory issues.

Taking magnesium with a meal can help to reduce the risk of side effects associated with the supplement. It's important to swallow magnesium tablets whole. If you're using a fiber magnesium supplement, be sure to mix it with the appropriate amount of water.

Before beginning magnesium supplementation, it's a good idea to talk with your doctor to learn whether adding magnesium to your diet is a good fit for you. This is especially important if you take any prescription medications, as these can interact with magnesium and cause additional unwanted side effects. Certain supplements--like diuretics (water pills)--can cause the body to hold onto magnesium, increasing the risks of health issues and side effects.

Evidation: Live well and rest easy.

Whether you're looking for information on how to live the healthiest lifestyle possible or you're embarking on the journey toward a new health and fitness goal, Evidation is here to help. Download our app today to put your health data to good use.