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How to control your spring allergies
Allergies are a frustrating problem, and spring seems to bring them out for many people. But there are things you can do to take control of your spring allergies.
A guide to stopping the sniffles and sneezes that come with spring
Spring has come. With it comes thoughts of flowers and gentle rain, but for many people, those spring signs bring on sniffles, sneezes, and respiratory concerns. These spring symptoms have many potential causes, from actual viruses spreading through the community to spring allergies.
When you’re suffering, you may feel desperate for relief.
Fixing your spring maladies starts with finding the underlying cause. Once you know what’s causing you to feel bad, you can take measures to improve it.
This guide takes a deep dive into common spring health concerns, including allergies, and gives you tools you can use to help yourself feel better. When you feel well, you can get out there and enjoy the warmth of spring.
5 common spring allergies symptoms
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If you’re sick in the spring, always consult with a doctor first to rule out any underlying infections. For many, spring discomfort is due to allergies. Allergies affect people in many different ways, but these are five common symptoms.
1. Runny or congested nose
One of the most common signs of spring allergies is a runny nose. If you find yourself reaching for the tissues more frequently when spring rolls around, you can probably chalk it up to allergies. Many people have a condition called rhinitis, which means “inflammation of the nose,” according to the Asthma and Allergy Foundation of America (AAFA). Rhinitis can cause a runny or congested (stuffy) nose.
2. Itching
Itching in the eyes, nose, and throat are usually signs that you’re having an allergic reaction to the seasonal change. These are often some of the signs that help you distinguish between a cold and allergy symptoms.
3. Watery eyes
Your eyes are quite susceptible to allergens. The delicate tissue that lines the eyes can get irritated when exposed to spring allergens, like pollen or mold. If you’re tearing up frequently, but aren’t really sad, then it may be due to your allergies flaring. Mayo Clinic indicates that eyes may also become red and swollen because of exposure to allergens.
4. Sneezing
When you start sneezing excessively, it’s often because of irritation from allergens in the air. The extra pollen that accosts you in the spring can cause this symptom to flare up.
5. Skin itching or hives
While hives are usually connected to topical allergens, some people will develop hives or itching skin due to seasonal allergies, the AAFA warns. Sometimes you can have an allergic reaction to plants growing more abundantly in the spring as well. Though these aren’t seasonal allergies, they’re more likely to occur in the spring.
When do spring allergies start?
Spring allergies usually flare up at the start of spring. The actual month varies depending on the local climate. For most parts of the United States, the symptoms show up as early as February.
What causes spring allergies?
You can have allergy symptoms any time of year, but they’re worse for many people in the spring. This is due to a number of allergens that present themselves when the world comes out of winter and heads into the growing season again.
Pollen
One well-known allergen that’s present in the spring is pollen. While you might think of flowers as a source of pollen, the AAFA explains that trees are a more common problem. Specifically, you may notice allergy symptoms if you have these trees in your area:
- Alder
- Ash
- Aspen
- Beech
- Birch
- Box elder
- Cedar
- Cottonwood
- Elm
- Juniper
- Maple
- Mulberry
- Oak
- Olive
- Pecan
- Poplar
- Willow
Pollen can also come from grasses in the spring. These grasses are common culprits:
- Rye
- Timothy
- Kentucky
- Bermuda
- Orchard
- Johnson
- Sweet vernal
Pollen counts tend to be higher on warm and dry days. Wind can also cause pollen to spread more easily, so weather directly impacts how much pollen you’ll be exposed to.
Mold
In the spring, people start going outside. The leaves and dead foliage that fell in the winter have been harboring a lot of mold, and it gets moved around by foot traffic and even the wind.
Mold spores get carried on the wind. They can travel on both wet and dry days, triggering your allergy symptoms. The more time you spend outdoors in areas where there are good conditions for mold growth, the worse your allergies may be.
Animal dander
In the spring, your pets may start shedding to prepare for their summer coat. This releases more dander, the shed skin flakes that come with pet hair, into the air.
For many people, dander is an allergen. It has proteins in it that people are allergic to. If you have pets, and you notice increased allergy symptoms in the spring, it may be because of the increased dander in the air.
Insects
Insects become more active as the weather starts to warm. Many insects leave behind droppings that people have allergic reactions to. Cockroaches, which tend to invade homes, are a common trigger for spring allergy symptoms due to their droppings, according to Health Partners.
Treating allergies starts with a proper diagnosis
The symptoms of allergies can be similar to the symptoms of colds and other conditions. In order to get the right treatment, you need a proper diagnosis.
Visit your doctor for a full checkup if you’re noticing spring allergy symptoms. Your doctor will be able to tell if you have allergies or a different type of problem. If you do have allergies, your doctor can help you choose a treatment that will work for the type of allergy and reaction you have.
Is it a cold or allergies?
Like many with allergies, you may find yourself asking, “Is it a cold, or allergies?” Knowing how to tell the difference is important because the way you take care of yourself will be different. If you’re sick, you’ll benefit from extra rest. If you have allergies, the treatment is less restrictive.
Some ways you can distinguish between colds or allergies, according to Mayo Clinic, are:
- Duration: Allergies last for weeks or months, while a cold typically resolves within five to seven days.
- Aches and pains: This symptom doesn't come with allergies.
- Itchy eyes: This is typically an allergy symptom.
- Sore throat: This usually means you have a cold. But post-nasal drip caused by allergies can sometimes cause you to wake up with a sore throat. If you’re not sure, talk to a healthcare provider.
- Fever: Allergies never cause a fever.
Some symptoms overlap. Both allergies and colds can make you feel tired and weak or cause sneezing and a runny nose. That’s why it’s important to talk to your doctor if you’re not sure.
Other common spring health concerns
At Evidation, our goal is to help you live the healthiest life you can. That’s why we want you to know about other potential health risks associated with spring. In addition to seasonal allergies, you may also struggle with:
Asthma
Asthma has the same springtime triggers as allergies do. Mold and pollen, specifically, can make your lungs struggle if you have asthma because your body views them as a threat.
If you’re experiencing tightness in the chest or shortness of breath, even if you have allergy symptoms as well, it may be due to asthma. This health condition can become serious quickly, so talk to your doctor about the right medicines to control it.
Once you have medication, take it as prescribed. Keep your inhaler or other rescue medication handy to ensure you can get treatment when needed.
Insect bites
As insects become more active, the risk of getting bit increases as well. Some insect bites or stings cause little more than an itchy reaction on the skin, but others can lead to full allergic reactions and sometimes anaphylaxis — a life-threatening allergic reaction.
One of the most dangerous insects to watch for in the spring is the tick. Ticks carry a number of viruses, parasites, and bacteria, including Lyme disease. Lyme disease rates are growing by about 476,000 new cases a year, according to the Global Lyme Alliance, and it can be difficult to treat once you catch it. To protect yourself, wear insect repellent when you go outdoors, and if you live in an area with ticks, check yourself for them when you come home.
Cold and flu
Spring means people are getting out into the community more frequently, rather than staying at home like they do in the colder months of winter. With more time around other people comes a higher risk of catching a cold, flu, or coronavirus.
If you’re feeling unwell in the spring, but don’t have typical allergy symptoms, consider that you might actually be sick. Give yourself some time to rest, and if you’re worried about flu or COVID, be sure to get tested.
How to prevent spring allergies
If you're living with allergies in the spring, you're in good company. The AAFA says over 100 million people in the US alone have spring allergies. Thankfully, there are things you can do to protect yourself from these symptoms. Consider these strategies:
Reduce allergy trigger exposure
If you know what your allergy triggers are, reduce your exposure to them. For instance, if you’re sensitive to pollen, avoid chores like mowing the lawn or working in the garden, and don’t bring your outdoor shoes into the home to track in pollen. If you’re allergic to dogs, avoid going to homes that have dogs.
Watch pollen counts
Your local news station will monitor pollen counts. If you have a high pollen day, try to stay home. If you must venture out, do your outdoor activities earlier in the day before the pollen counts rise. Keep your doors and windows closed to prevent pollen from entering your home.
Improve your indoor air
Have your indoor air quality tested, and if the test discovers pollutants, install air cleaning systems. Use your air conditioner to circulate air through the filters, so you don’t add more pollen and other allergens into your home. Use a HEPA filter and HEPA-filtered vacuum in your home.
Clean up your space
Cleaning your space not only helps prevent colds and the flu, but it can also reduce allergen exposure. Keeping dust mites, pet dander, and even pollen off of the surfaces of your home will reduce your exposure to allergens.
Practice better healthcare
Overall, if you take better care of your body, your body may be able to handle allergen exposure better. Learn how to de-stress and relax, so you aren't adding stress hormones to the mix. Use Evidation to track exercise, so you have accountability to make better choices.
How to treat allergies
Prevention is helpful, but sometimes it’s just not enough to stop your allergy symptoms. You can’t avoid pollen altogether, no matter how hard you try, especially in the spring. If you’re living with allergy symptoms, talk to your doctor about treatments. Your primary care doctor can help, but if you have serious allergies, consider getting an appointment with an allergist for specialty care. Some additional options to help include these:
Use medication
There are many over-the-counter medications that treat seasonal allergies effectively. These include:
- Oral antihistamines
- Corticosteroid nasal sprays
- Cromolyn nasal spray
- Oral decongestants
Some people find that one medication works well for a while, then stops working. Talk to your doctor about changing your medicine if you experience this.
Talk to your doctor or pharmacist before trying anything new, especially if you have health conditions or take other medications that could interact with these.
Consider allergy shots
If your allergies are making you miserable, and you aren’t getting relief through the above options, talk to your doctor about allergy shots. Allergy shots reduce your body’s allergic response by gradually increasing exposure to the allergen in a safe, controlled way.
Protect your health with Evidation
Allergies are a frustrating problem, and spring seems to bring them out. As you move through spring and into summer, make sure you’re taking care of your body well. Evidation can help by adding the accountability component and making it fun to take care of yourself.
Keep taking care of your health with Evidation - download the app today.
How Important are Eye Exams Really?
More and more people are skipping their annual eye exams despite knowing the importance of them. Learn how to keep your eyes healthy.
They say the eyes are the windows to the soul.
They’re also how many of us observe the world around us.
So keeping them healthy is super important!
4 Tips for Keeping your Eyes Healthy
- Protect your eyes from sun damage! UV light can damage your eyes. Be sure to wear sunglasses with UV protection and wear a hat if you’re going to be out in the sun for a while.
- Step away from the screen! Too much screen time can have lasting effects on your eyes. Take breaks and use blue light filters if you can.
- Eat healthy! Proper nutrients and healthy fats like Omega-3 are great for your eye health. Eating a balanced diet rich in these foods is an easy way to help maintain eye health.
- Stay up-to-date on regular eye exams! Eye exams are just as important as other health screening routines, so be sure to get your eyes checked by an optometrist or ophthalmologist every year.
Want to learn more about what you can do to keep your eyes healthy? Click here for tips for the National Eye Institute.
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3 Reasons Regular Eye Exams are Important
- Early diagnosis! Eye Exams can detect some major eye health issues like glaucoma or cataracts before you have symptoms. And early diagnosis can make a huge difference in treatment options.
- Better performance at work or school! Even minor vision issues can significantly impact how well you do at work or school. And for children, the effects are drastic. Vision problems can have long-term effects on education if not caught early.
- Detect other health issues! Eye exams can help detect and monitor other health issues like diabetes and thyroid disease — just another reason eye exams are crucial to maintaining good health.
Eye Exam Statistics
According to a 2018 study conducted by VSP Vision Care and YouGov, more and more people are skipping their annual eye exams despite knowing the importance of them!
By the numbers: The importance of eye exams
8 in 10 people (84 percent) rate vision as the most important sense, and nearly everyone (97 percent) agrees that having healthy eyes is important, but only half of people get annual eye exams.
Virtually no one (1 percent) knows that signs of serious diseases and conditions like high blood pressure, autoimmune disorders, thyroid diseases, and certain types of cancers can be detected through an eye exam.
6 in 10 (61 percent) people worry about diabetes impacting their family’s health, but only 4 percent know that eye doctors can detect signs of diabetes through an eye exam.
More than two-thirds of parents worry about their children’s eye health more than their own, but only 12 percent of parents know children should receive their first eye exam at six months old.
After learning about the importance of annual eye exams, 9 in 10 (90 percent) survey respondents agree on the importance of annual eye exams.
How do Evidation Members Compare?
We asked our Evidation Members if they’d had an eye exam this year. What did they say?
Well, out of the 17,496 people who responded, Over 10,000 said yes — that’s over 57%!
So, while the majority of respondents have, it’s a small majority. Which means it’s important for us to share posts like this to help remind everyone — if you haven’t had your exam this year, schedule one now.
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Texas Caviar
Texas Caviar. This light, tasty recipe comes from one of our team members and is a southern summer fave!
Texas Caviar
Summer is here, and it’s a HOT one!
Record temperatures across many parts of the country have made cooking difficult. And eating out regularly can make it hard to maintain healthy habits.
So we decided this month’s recipe should be a cold one!
This “caviar” is naturally vegan, gluten-free, and packed with protein. So it fits well into many diet plans, and it can be easily modified.
And the best part, no cooking!
This is a quick, easy, healthy dish. Great as a salad or side dish. Paired with some grilled meat or fish (or more veggies if you’re vegan or vegetarian!), you can have a complete meal and avoid heating up the house.
The Story:
This recipe (and story!) comes from another Evidation team member!
“This is a recipe passed to me from my mom and is very common in the Southeastern United States. We often tailgate for football games and this is always a dish that’s on the table and a crowd favorite. It’s fresh and healthy, but also filling because of all of the protein in the beans. Served best cold and with tortilla chips and shared with friends (it makes a lot!).” — Jen L., Evidation
Ingredients:
SALAD:
1 15 ounce can black-eyed peas rinsed and drained
1 15 ounce can black beans, rinsed and drained
1 15 ounce can sweet corn rinsed and drained
1/2 red bell pepper, finely diced
1/2 green bell pepper, finely diced
1/2 a red onion, diced
2 cups grape tomatoes, halved (or cherry tomatoes or 2 Roma tomatoes)
2 ripe avocados, diced
⅓ cup Cilantro (or parsley), finely chopped
DRESSING:
1/4 cup olive oil
1/4 cup fresh-squeezed lime juice
2 tablespoons chopped cilantro
2 cloves garlic, crushed
1 teaspoon brown sugar
3/4 teaspoon red chili flakes, adjust to your preference of spice
1/2 teaspoon ground cumin
1 teaspoon salt
TO SERVE:
Veggie sticks, Tortilla chips, etc.
Directions:
- Combine salad ingredients in a large bowl. Mix together to combine. Set aside.
- Whisk dressing ingredients together in a smaller bowl, until well combined.
- Pour dressing over salad, stir through, and serve with chips or veggie sticks.
Modifications/Tips:
“I add red wine vinegar to this as well for a bit more acid. You can also substitute pre-made Italian dressing in a pinch (recommend a zesty Italian). Letting it soak overnight (without avocado and tomatoes) and adding the avocado and tomatoes right before you’re ready to serve it helps the beans really soak up the flavors. If you don’t like or have one of the ingredients (for example, I often skip the bell peppers), it’s a very forgiving recipe! The black-eyed peas, black beans, corn, tomatoes (can also use canned!), and acidic dressing are the core ingredients. All others are to taste!”
Sarcoma — The Forgotten Cancer
Sarcoma is considered a "rare" cancer, making up only 1% of all cancers. Survival rates for those with the disease are low. Diagnosis and treatment are difficult, so we need to raise awareness.
Yellow Ribbons conjure many feelings.
They’re used to promote awareness of suicide prevention, missing children, numerous medical conditions (including several types of cancer). They remind us to support our troops and remember those missing or killed in action.
They’re also used to represent sarcoma awareness.
And, in honor of Sarcoma Awareness Month, we share this yellow ribbon today.
What is Sarcoma?
According to The National Foundation for Cancer Research,
“Sarcoma is a rare but deadly form of cancer affecting connective tissues such as fat, muscle, blood vessels, nerve, bone, deep skin and cartilage.”
There are two main types of sarcomas — soft tissue sarcomas and bone sarcomas, but there are many subgroups. In fact, The Mayo Clinic lists over 70.
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Often called, “the forgotten cancer,” sarcoma is most commonly diagnosed in children.
But while considered a “rare” cancer, making up only 1% of all cancers, survival rates for those with sarcoma are low. And diagnosis and treatment are difficult.
That makes awareness critical!
Around 12,000–15,000 people are diagnosed with sarcoma each year in the US. For those battling sarcoma and their loved-ones, the “rarity” of this disease is no comfort.
To help do our part in raising awareness, we’ve compiled a list of resources and sources of additional information for those who’d like to learn more.
Resources
American Childhood Cancer Organization
Cancer Financial Assistance Coalition (CFAC)
National Cancer Institute (NCI)
The Most Dangerous Day of the Year
For many living in the US, Independence Day is a day of celebration - a day to spend with family and friends. A day of BBQs, fireworks, and expressions of freedom. But it’s also the most dangerous day of the year.
The Deadliest Day of the Year
For many living in the US, Independence Day is a day of celebration - a day to spend with family and friends. A day of BBQs, fireworks, and expressions of freedom.
But it’s also the most dangerous day of the year.
According to the Pew Research Center,
“45,000 people visit U.S. hospital emergency rooms for treatment of injuries on July 4 and 5 – nearly 91,000 in total, by far the highest daily numbers in the entire year.”
What accounts for this surge in injuries?
The top two causes are fireworks and alcohol.
Accidents involving alcohol and/or fireworks account for the majority of deaths and injuries that occur over the 4th of July holiday but other injuries are also more common.
Fireworks-Related Accidents
The most common injuries (not surprisingly) are caused by fireworks. In fact, fireworks-related accidents surge for several weeks surrounding the holiday.
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According to the Consumer Product Safety Commission’s (CPSC) 2019 fireworks annual report,
“An estimated 7,300 fireworks-related injuries (or 73 percent of the total estimated fireworks-related injuries in 2019) were treated in U.S. hospital emergency departments during the 1-month special study period between June 21, 2019 and July 21, 2019 (95 percent confidence interval 4,700-9,900).”
While it may not surprise you to learn that fireworks cause so many injuries (and deaths), what may surprise you is that many of these accidents are caused by what has been labeled “safe and sane” fireworks.
In fact, hand-held child-friendly fireworks, like the much-beloved sparklers, account for a huge number of serious burn injuries each year.
And while accidents involving fireworks do account for the largest number of injuries, they aren’t the only type of injuries that occur in higher numbers on the 4th.
Driving-Related Accidents
There are more car accidents, primarily alcohol-related accidents, on the 4th of July than any other holiday - including New year’s Eve!
According to a 2017 report by the NHTSA (National Highway Traffic Safety Administration), July has higher rates of alcohol-related accidents than any other month.
And while this graph from the National Safety Commission shows that there are fewer fatalities caused by drunk driving in recent years than in the past, 4th of July still trends much higher than average.
Other Common Injuries
Fireworks and traffic accidents aren’t the only causes of the increase in injuries on this holiday.
Other common causes include:
Grilling Accidents
Grilling safety is such a big concern, the CDC has an entire page dedicated to it. Burns, cuts, and improperly cooked food account for the majority of these types of injuries.
Food Poisoning
Food-borne illnesses are common around the holidays. And with BBQs and potlucks taking center stage on Independence Day, food from multiple households is often left out all day. Combined with the July heat, this contributes to high numbers of food-borne illnesses on this particular day.
Drownings/Water & Boating Accidents
Pools, lakes, beaches, water parks - water and the 4th tend to go hand-in-hand, especially in the warmer areas of the US. Combined with increased alcohol consumption, drownings and near-drownings occur far more frequently on this day than others.
According to the CPSC,
“The July 4th holiday has traditionally seen an increase in the number of pool and spa drownings, compared to an average week during the rest of the summer.”
Heat Stroke/Dehydration/Sunburn
Heat & sun injuries are also common on the 4th of July as Americans gather outdoors to celebrate. Hot July temperatures and all the fun-in-the-sun activities lead to the increased rates of these injuries.
Lasting Impact of 4th of July Injuries
We wanted to learn more about the impact of these holiday-related injuries on individuals and families. So, we reached out to our Evidation Members.
We asked a series of questions to find out how many of them had been injured (or had a family member injured) on 4th of July as well as to determine the level of impact the injury had and any lasting effects.
Here’s what we learned.
Only 5% of respondents said that they (or someone in their immediate family) had been injured on the 4th of July.
Of those over 6% required hospitalization, 35% were treated in the ER, and over 25% were treated in an urgent care.
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52% of those injured changed their habits as a result of the injury and over 25% said that the injury significantly impacted family members or loved ones.
What does this tell us?
That the majority of those who were injured were hurt badly enough to require emergency medical attention AND badly enough to inspire lasting changes to their holiday traditions.
Independence Day Safety Tips
Injuries may be more common on the 4th of July, but you can reduce the risk by celebrating safely!
Nothing is less fun than spending a holiday in the ER. A few simple precautions can help ensure a safe, fun day for you and your family.
Here are some tips to help keep you and your loved ones safe while celebrating!
- Watch a public fireworks show! Many cities, and even small towns, offer fireworks displays. This is a great way to enjoy the show without personal risk.
- If you do use personal fireworks, do so before consuming alcoholic beverages, keep a water supply within reach, avoid lighting fireworks while in hand, and supervise children and animals closely.
- Stay hydrated! Make sure to drink plenty of water. And remember, if you celebrate with alcohol as well, double your water intake!
- Use a designated driver! Don’t get behind the wheel after drinking. There’s nothing wrong with enjoying a cocktail or a beer while celebrating, but be responsible!
- Use sun protection. Dress appropriately for the weather and use sunscreen if you will be outdoors.
- If you’ll be near water, drink responsibly and supervise children carefully!
- Keep an eye on food left out and make sure anything you eat (or give children to eat) is fully cooked and kept at safe temperatures.
Adopting a Cat is Good for You, Your Community, and the Cat!
Adopting a cat (or two!) doesn’t just help the animal, it helps our communities and ecosystem too. And studies show that we are healthier, happier, and live better when we share our homes with pets.
June is National Adopt a Cat Month!
Thousands of kittens are born each year, and many of them end up in shelters. In fact, an article on humanpro.org reports that over 3.2 million cats end up in shelters each year. And 27% end up euthanized. Many others end up living out their lives in shelters, never adopted.
And while cat adoption rates in the US are going up in recent years, there are still so many left without homes.
Even more never find their way to shelters, and instead roam communities as feral strays. The impact of this is severe, and not just for the cats.
A 2018 article addressing the disastrous impact feral cats have on communities and the environment reported that,
“Feral, free-roaming cats have been documented by dozens of studies to be indiscriminate killers of wildlife and the cause of at least 63 species extinctions, according to a 2016 analysis of invasive species impacts.”
Adopting a cat (or two!) doesn’t just help the animal, it helps our communities and ecosystem too. And studies show that we are healthier, happier, and live better when we share our homes with pets.
Health Benefits of Having a Cat
According to a study by the University of Indiana, just watching videos of cats,
“does more than simply entertain; it boosts viewers’ energy and positive emotions and decreases negative feelings.”
If seeing a cat video online can do so much for our mental health, just imagine the benefits of snuggling up with a cat or two of your own!
And cats aren’t the only pets to provide health benefits. Studies show that there are numerous physical and mental health benefits to sharing our homes with pets.
According to a CDC article on pets and people,
“Studies have shown that the bond between people and their pets can increase fitness, lower stress, and bring happiness to their owners. Some of the health benefits of having a pet include:
Decreased blood pressure
Decreased cholesterol levels
Decreased triglyceride levels
Decreased feelings of loneliness
Increased opportunities for exercise and outdoor activities
Increased opportunities for socialization”
And a study from the National Institute of Allergy and Infectious Diseases found that children that grow up in homes with pets are less likely to develop allergic diseases.
In the news release summarizing the study, the chief of the allergic mechanisms section at NIAID states,
“This new finding changes the way scientists think about pet exposure; scientists must now figure out how pet exposure causes a general shift of the immune system away from an allergic response.”
With increased rates of allergies and autoimmune disorders in recent years, early exposure to animals could potentially mean a HUGE health benefit!
Where to Adopt
The best way to adopt a cat (or any pet) is by visiting your local animal shelter. The following resources are great search tools to help you find one near you!
And, if you need some guidance or more information before bringing home your new addition to the family, this checklist from American Humane is an excellent resource.
Member Insights
We’re excited about Adopt a Cat Month and about the many health benefits of having a pet.
And we wanted to know how many of our Evidation Members currently have pets. So, we asked.
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Out of the 19,118 individuals who answered the question, 13,451 currently share their home with a pet.
That’s over 70% percent!
Next time, we’ll have to find out what types of pets Evidation Members prefer!
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Oxtails with Gravy — Soul Food and A Story
In honor of National Soul Food Month, this recipe and its story come from Solomon, one of our team members.
Did you know that June is National Soul Food Month?
You’re probably familiar with the term “Soul Food,” after all it has become a common culinary term in recent decades. But it’s important we take the time to recognize what, exactly, soul food is and acknowledge why it holds a special place in the lives of so many people.
What is “Soul Food”?
The cuisine recognized today as soul food originated in the southern United States.
Infused with the flavors of numerous African cultures and made with the few, “unwanted” ingredients available to enslaved peoples, soul food became a part of the traditions and culture of generations of Americans.
The term “soul food” was first seen in print during the Black Pride movement of the 1960s. Some of the earliest references are in Malcolm X’s 1965 autobiography and the essay, “Soul Food” by author and activist Amiri Baraka.
It’s critical that we recognize the distinction between soul food and other southern cuisine.
Soul food specifically refers to the distinct culinary traditions of African Americans in the southern United States.
The cuisine is unique because of its complicated origins and its significance to the cultural traditions of Black and African Americans.
In an article on the history of soul food on Blackfoodie.co Vanessa Hayford says,
“Soul food has a rich and important history that ties Black culture to its African roots, and that history is deeply reflected in the staple recipes and techniques.”
Recipe
In honor of National Soul Food Month, this recipe and its story come from Solomon, one of our Evidation team members.
Solomon, thank you for sharing your story and your recipe!
Solomon’s Oxtails with Gravy!
“My family Oxtails with gravy recipe was handed down to me for 3 generations starting with my great great grandmother. This oxtail recipe is a hybrid of Caribbean oxtails made with southern comfort spin. Growing up, oxtails were the ultimate comfort food that my grandmother would make whenever we had a hard day and could use a feel-good boost. It was a tradition that one Sunday out of every month, my younger brothers and I would help my grandmother make oxtails, and it became a family bonding meal. Even today, when my daughters and I could use a little boost of feel-good energy and comfort, we head to the kitchen and make oxtails as it is my goal to keep the family recipe and intention strong for many generations to come!” — Solomon Howard, Evidation
Ingredients:
For the Oxtails:
2 lbs of Oxtails
1 clove of garlic
1 chopped onion
1 ½ teaspoon salt
1 teaspoon ground pepper
1 tablespoon greek seasoning
1 teaspoon season salt
1 can of Campbell’s mushroom gravy
1 teaspoon Garlic Powder to taste
For the Gravy:
3 tablespoons flour (more as needed)
Salt and pepper to taste
Directions:
- Plug in a slow cooker (any slow cooker will do)
- Place the temperature to “low”
- Mix all of the ingredients into a bowl ensuring that all ingredients are mixed thoroughly and the oxtails are evenly covered
- Pour the thoroughly mixed oxtails and ingredients into the slow cooker
- Cover the slow cooker with its lid
- Set a timer or the cooking time to 12 hours
- And let the goodness begin to cook :)
Gravy Recipe:
After the oxtails have cooked for 12 hours:
- Grab a large frying pan and place it on medium heat
- Transfer 2 smaller pieces of oxtails into the pan with a half cup of the juices from the slow cooker
- Add 3 tablespoons of all-purpose flour into the pan and stir until flour mixes and turns into a gravy
- Add more flour to thicken the gravy to the desired thickness.
- Add salt and pepper to taste
- Once the gravy is at the desired thickness, transfer the remaining oxtails from the slow cooker to the gravy (be sure to strain to not add too much of the broth from the slow cooker)
Modifications:
Any gravy recipe or premade gravy can work in place of the gravy recipe listed above.
Men’s Health Matters — During International Men’s Health Week and Beyond
International Men’s Health Week is celebrated every year the week before Father’s Day. The focus of the event is on men’s health, wellness, and prevention — which is critical to lowering risk factors for disease.
Men’s Health Matters — During International Men’s Health Week and Beyond
International Men’s Health Week is celebrated every year the week before Father’s Day. The focus of the event is on men’s health, wellness, and prevention — which is critical to lowering risk factors for disease.
Statistically, men tend to avoid routine medical care and avoid seeking medical care until much later than other genders.
A 2019 survey from the Cleveland Clinic’s MENtion it campaign highlights some of these statistics.
Why?
According to the Cleveland Clinic Survey, stereotypes and social conditioning surrounding gender play a large part.
“Why do men avoid the doctor? Stereotypes taught at a young age may be to blame. Two-fifths (41%) of men were told as children that men don’t complain about health issues.”
International Men’s Health week is an opportunity to focus on the specific health concerns men face, and a way to say, “Hey, guys, your health is important!”
It’s a great time to schedule events, have informed conversations, and raise awareness around men’s health and wellness.
But, the importance of men’s health doesn’t stop at the end of the week. It’s critical that we continue to focus on men’s health throughout the year and remind the men in our lives that they matter and that their health matters!
Regardless of gender, we can all play a part in helping men to feel confident seeking health care!
Luckily, today more than ever, there are many resources focused on the issue of men’s health! We’ve included a short list of resources below. And we encourage all men, everywhere, to remember that their health matters!
Resources
- MENtion it
- Men’s Health Month
- Talking About Men’s Health
- Men’sHealth
- The Good Men Project
- Men’s Health Resource Center
Honoring Juneteenth
We celebrate the connection between identity and whole person health. In this spirit, we honor Juneteenth (short for “June 19th”) which marks the end of slavery in the United States.
Honoring Juneteenth
At Evidation, we celebrate the connection between identity and whole person health. In this spirit, we honor Juneteenth (short for “June 19th”) which marks the end of slavery in the United States.
What is Juneteenth
While Abraham Lincoln issued the Emancipation Proclamation on January 1st, 1863, only a tiny number of people were actually freed at that point.
In Texas, the last enslaved African Americans were declared free two and a half years after the Emancipation Proclamation and two long months after the fall of the city of Richmond.
Juneteenth, which commemorates the anniversary of that historical event, June 19th, 1865, has been observed and celebrated ever since.
Juneteenth is not just a pivotal landmark in American history for many Black Americans, but a representation of independence, freedom, and hope. A moment in time where the road to equality seemed more visible than it had ever been. Some of the most impactful pioneers in the history of civil rights were born from the breath of life that June 19th generated.
History of Juneteenth Celebrations
Juneteenth festivals could be observed extending from one state to another as formerly enslaved individuals relocated throughout the country.
Juneteenth celebrations commonly included singing, dancing, and coming together over food and fellowship.
Some of the first sightings of Black fashion have been connected to Juneteenth celebrations as clothing was a vital part of these festivities.
One way for formerly enslaved people to celebrate their emancipation was by wearing bright and vivid attire that they were unable to wear while enslaved. There are significant connections between those early festivities and modern-day Juneteenth gatherings that exist today.
Juneteenth Inspires
While we celebrate Juneteenth this weekend, let’s use this as an opportunity to remember that the fight for equality and liberty for Black Americans is not yet finished. Many injustices persist, and we must reflect on their impact on health and identity.
Today we fight to bridge the gap to access essential resources, education, healthcare, and equal opportunities, and representation that one day will be celebrated in ways that Juneteenth has paved the way for.
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Are you a Morning Lark or a Night Owl?
Discover your sleep type plus 5 tips for better sleep.
Some of us naturally go to bed early and wake up early feeling refreshed and ready for the day. Others feel best when they are up late and wake later in the day.
And while much of the way our work life and society is structured seems to favor the early risers, the tendency toward one pattern or the other is entirely normal, natural, and individual.
Whether we are more inclined to be morning larks or night owls is based on our biology!
Our circadian rhythms to be exact.
According to the National Institutes of Health,
“Circadian rhythms direct a wide variety of functions from daily fluctuations in wakefulness to body temperature, metabolism, and the release of hormones. They control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm. Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms. Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day, but they continue even in the absence of cues.”
Scientists call this tendency toward thriving in the morning or at night our chronotype.
Your chronotype score is determined by looking at your mid-sleep time (the exact midway point between when you fall asleep and when you wake up) and adjusting based on differences in your sleep habits between your free days and non-free days.
You can learn more about chronotypes and how our genes affect this aspect of our lives with this master class preview from Professor of Neuroscience, Matthew Walker.
Where do Evidation Members Fall?
Thanks to wearable health devices and sleep tracking apps, we’re now able to really see what our sleep patterns and chronotypes are.
Turns out many of our current members are morning larks!
How did we determine this?
We compared sleep data on non-free (work/school) days to sleep data on free days.
Why?
Because social obligations like work and school can interfere with our natural preference for morning or night.
So, in order to know where we truly fall, we need to look at how we behave when we have the freedom to follow our natural habits.
Specifically, we looked at when individuals fell asleep, when they woke up, and their mid-sleep times.
On average, the members whose sleep data we looked at, had mid-sleep times of around 2:50 am.
But to determine chronotype score, we need to look at the difference in total hours slept between free days and non-free days because people often sleep more on free days.
On non-free days, the average mid-sleep time was 2:35am. And on free days, it was 3:21am.
This tells us that while people did tend to go to bed later (and sleep in a little later) on their free days, it wasn’t much later.
So, how do we determine whether someone is a morning lark or a night owl?
We compare their chronotype score to the average (median) chronotype score of other Achievers.
What we found is that many of the members we looked at tended to be early risers.
This graph represents the distribution of recorded mid-sleep times (chronotypes).
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If you’re interested in learning more about sleep chronotypes, this paper from Current Biology is an excellent resource.
Tips for Better Sleep
Whatever your chronotype, there are things you can do to help improve the quality of your sleep — and good sleep is important for so many reasons!
According to the Division of Sleep Medicine at Harvard Medical School,
“sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions.”
That means that how you sleep directly affects your health, your mood, your weight, your ability to function and work or school, even the success of your interpersonal relationships.
And it’s one of those areas where quality is even more important than quantity.
Here’s our top 5 tips for getting better sleep!
- Unplug. Step away from your electronics for a good hour or more before going to bed. We know it’s hard to resist the pre-bedtime scroll — so much of our lives are connected to our devices! But it will help you sleep better.
- Maintain a regular sleep schedule! This one is critical. While our circadian rhythms are largely determined by biology, environment plays a HUGE role as well. Irregular sleep schedules interfere with our natural rhythms and can make it difficult for us to sleep.
- Get regular exercise. Even a small amount of exercise helps our bodies maintain balance, and that’s great for healthy sleep. Just be sure to exercise at least several hours before you plan to go to bed. Exercise gets our endorphins going and can keep you awake if too close to bedtime.
- Manage any anxieties or tasks before bed. This is especially important if you’re one of those individuals who lies in bed thinking about all the things you need to do. Make a list before bed and then set it aside until the next day.
- Create a restful space for yourself. Usually that means a space that is organized or free of clutter, dark, cool, and quiet. White noise like a fan can help for some.