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Food for good health: 7 types of food to improve your health and how to measure it
Even if we take supplements, the best thing we can all do to live our healthiest lives is to consume food for good health. Learn how Evidation can help.
The old adage "you are what you eat" almost sounds trite in the modern era. It seems there's a supplement or powdered version of many of the healthiest foods, and that isn't a bad thing. But food itself is perhaps the most powerful medicine. Even the best supplements can’t replace food for good health.
Filling our plates with high-quality proteins, vegetables, fruits, and other whole foods gives us a delicious and exciting eating plan. Also, the most healthy cuisine helps promote good health and even prevents chronic diseases.
Let's do a deep dive into the top seven foods that help improve our overall health.
1. Leafy green vegetables: Powerhouses of nutrients
When we use the word "powerhouse," we're not exaggerating. The Centers for Disease Control (CDC) considers leafy greens to be powerhouse vegetables because of how nutrient-dense they are.
Antioxidant-rich leafy greens are loaded with vitamins, minerals, fiber, and folate. Also, the compounds found in dark green leafy veggies may inhibit the growth of some types of cancer, including skin, breast, stomach, and lung cancer. The folate found in these greens may even decrease pancreatic cancer risk, while the fiber reduces a person's risk of developing colorectal cancer.
Add any of these delicious greens to your diet for both flavor and health benefits.
Kale
One cup of kale has about 68% of your daily requirement of vitamin K. Kale is also rich in manganese, riboflavin, vitamin A, vitamin C, and calcium.
Swiss chard
Chard is closely related to beetroot. Swiss chard has a thick stalk and large green leaves. The nutty, earthy flavor makes these greens ideal for sauteing in dishes such as stir fry or pasta. In addition to the nutrients found in other types of greens, chard is a rich source of iron.
Arugula
In the grocery store, you'll sometimes see arugula called rocket greens. These greens have a somewhat peppery taste, and they're delicious in salads. You can also use them to garnish pasta and on pizza. Arugula is rich in vitamins C, K, and A. These greens are also a great source of folate, calcium, and potassium.
Spinach
Like other types of dark greens, spinach has high chlorophyll levels, making it loaded with antioxidants. Spinach is also an excellent source of vitamin K, which helps with wound healing.
Collard greens
Collards are closely related to broccoli and cabbage, but the green leaves are what the plant is most known for. Enjoy collard greens for their many vitamins and nutrients, including vitamin K, protein, calcium, vitamins A and C, potassium, and magnesium.
2. Berries: Antioxidant-rich foods
Berries are soft, small fruits that come in a variety of beautiful colors. Depending on their ripeness and variety, they may be sour or sweet in taste. While berries are often used to make jams and jellies, they're also terrific when served raw or used in recipes.
Blueberries
As an excellent source of vitamin K, blueberries may improve heart health by enhancing artery function, reducing oxidative stress, and lowering LDL cholesterol. Additionally, blueberries lower diabetes risk, and one study shows that these tasty little berries may slow cognitive decline.
Raspberries
Raspberries are an excellent fiber source, and you'll often see them used in desserts. One thing that makes raspberries unique is they contain ellagitannins, which are antioxidant polyphenols that may help reduce oxidative stress.
In terms of other health benefits, raspberries play a role in reducing the risk of heart disease, including blood cholesterol and blood pressure. Also notable, raspberries may reduce inflammation in people living with metabolic syndrome.
Other delicious berries include cranberries, bilberries, goji berries, acai berries, and strawberries.
3. Fatty fish: Omega-3 fatty acids for heart health
Fish and seafood are both nutritious and healthy, with fatty fish being rich in iodine and omega-3 fatty acids. When we eat oily fish, it can boost our brain health and heart health, according to extensive research.
- Sardines: For a quick and easy omega-3 fatty acids source, pop open a can of sardines. The bonus is you'll also enjoy lots of calcium because of the edible bones found in canned sardines. Be sure to choose water-packed sardines instead of sardines packed in oil.
- Salmon: Salmon is a rich source of vitamin D, and it's also a great way to get more protein into your diet.
- Tuna: Tuna is another easy fish source because it's available canned in almost every grocery store. Look for responsibly-sourced varieties that are low in mercury.
- Trout: For a fish low in calories, consider fresh-water trout. Trout is delicious when seared or pan-fried.
4. Whole grains: Fiber-rich staples for digestive health
Whole grains give our bodies healthy carbohydrates and help with digestive health. Also, whole grains provide fuel and fiber for our bodies, in addition to having a variety of micronutrients such as B vitamins. Add some of these grains to your healthy eating plan.
Wheat germ
Essentially, wheat germ is the embryo of a seed and it grows into a wheat plant. When cereal goes through the refining process, the bran content and wheat germ are often removed. For this reason, wheat germ is a byproduct of the milling process.
Nevertheless, whole grain products still have bran and wheat germ. Wheat germ is high in all of these vital nutrients:
- Vitamin E
- Fiber
- Thiamin
- Folic acid
- Magnesium
- Zinc
- Fatty alcohols
- Phosphorus
- Essential fatty acids
Brown rice
In much of the world's population, rice is one of the primary food staples. When choosing rice, go with brown rice, which is more nutritious than its white rice counterparts. Brown rice has good amounts of vitamin B1, fiber, and magnesium.
Oatmeal
As a popular breakfast food, most of us have been enjoying oatmeal for years. Besides being a warm, comforting breakfast dish, oat bran or rolled oats help reduce cardiovascular risk factors and lower cholesterol levels. As a water-soluble fiber, oats help stabilize blood glucose levels and slow down the digestive process.
Adding oats to your diet will give you a good dose of potassium and folate. Opt for steel-cut or coarse oats for even more fiber.
Quinoa
Quinoa is actually an herbaceous plant, but we're including it in this list because it cooks like a grain and has much of the same nutrient profile. As it turns out, quinoa is higher in fiber than grains such as brown rice.
Quinoa is a rich protein source, containing all the nine essential amino acids. With quinoa, you get the same satiety and energy you would normally get from eating meat. The bonus is that it has none of the cholesterol or fat.
5. Nuts and seeds: Healthy fats and protein sources
Nuts and seeds are high in unsaturated fat, but they also might help lower the risk of various health issues, including some types of cancer. Additionally, if you're looking for satisfying foods good for heart health, seeds and nuts will add a delicious crunch and flavor to your diet.
Equally important, nuts are one of nature's ultimate fast foods because you can enjoy them with nearly no preparation. Nuts and seeds are also versatile and can be added to salads, side dishes, and even desserts. Top a side salad with crunchy sesame seeds, sliver almonds into green beans, or add chopped walnuts to a chicken salad.
Almonds
This popular nut is rich in antioxidants, vitamin E, fiber, and magnesium. Plus, a 2021 review discovered that these nuts might also support gut microbiota, contribute to weight loss, improve cognitive thinking, prevent skin aging, and manage heart rate.
Macadamia nuts
When you crave a treat, bake up a batch of white chocolate chip and macadamia nut cookies. Macadamia nuts are lower in omega-6 fatty acids and higher in monounsaturated fats than most other nut varieties.
Brazil nuts
Buttery brazil nuts are rich in nutrients that support thyroid function. They're also an excellent source of selenium, protein, and healthy carbohydrates.
Walnuts
Delicious when paired with salads or feta cheese, walnuts are rich in fiber and contain various other minerals and vitamins.
Chia seeds
A single one-ounce serving of chia seeds adds 11 grams of fiber to your daily intake. You'll also be pleased to know chia seeds are also high in manganese, magnesium, and calcium.
6. Yogurt and fermented foods: Probiotics for gut health
In our digestive tracts, about 100 trillion microorganisms and bacteria thrive and help us have better gut health. Probiotics might also be helpful for irritable bowel syndrome, hay fever, diarrhea, periodontal (gum) disease, and infant colic. The best shortcut to better gut health is to eat naturally fermented foods high in probiotics.
One thing to keep in mind is not all fermented foods contain the probiotics we need for gut health. For example, many pickles are made using vinegar instead of via a natural fermentation process with live organisms. For this reason, these products don't have probiotics. Instead, make sure the label states "naturally fermented." The most classic and well-known example of a high-probiotic food is yogurt, but there are several other types of fermented foods.
Yogurt
To make yogurt, food manufacturers and home cooks ferment milk. A study by Nutrition Reviews in 2021 shows that there are links between yogurt consumption and reduced risk of colorectal cancers, breast cancers, and type 2 diabetes. When shopping for yogurt, skip past the high-sugar varieties and look for yogurt with the label "live and active cultures."
If you prefer a drinkable yogurt, consider kefir, which is not just full of probiotics but also has been shown to have an impact on cardiovascular disease, immunity, diabetes, and neurological disorders.
Sauerkraut
This classic German food is delicious on a hot dog or simmered with sausage, but sauerkraut also delivers a healthy dose of fiber and probiotics. The microbiome in sauerkraut grows rapidly during the cabbage's fermentation process. Best of all, these colonies of bacteria stay stable when the sauerkraut is packaged for sale commercially.
Kimchi
Is spicy food good for health? If you enjoy spicy food, consider kimchi, a spicy Korean dish made with vegetables that includes fermented cabbage. A review in 2018 in the Journal of Nutrition Health found eating kimchi has many benefits, such as lowering blood lipid levels, along with reducing inflammation and blood pressure.
Tempeh
Tempeh is similar to tofu, but it's made with soybeans that have been naturally fermented. Also, tempeh has a nutty flavor and firmer texture than tofu. A bonus to consuming tempeh is that it's a complete vegetarian protein source.
Additionally, Comprehensive Reviews in Food Science and Food Safety reviewed tempeh in 2021. This review revealed that tempeh may offer benefits for cognitive function, lung health, and gut health. In the same review, tempeh was shown to have an impact on these:
- Gut health
- Cardiovascular health
- Lung health
- Cancer
- Bone health
- Liver health
- Type 2 diabetes
Kombucha
Maybe you're already stuffed from eating the delicious foods on this list. Well, you can still get your probiotics in by enjoying a delicious glass of kombucha. Kombucha is a fermented, effervescent tea with a nice tangy flavor. The journal Nuritients determined in 2019 that kombucha is full of antioxidants along with the good bacteria in the beverage.
7. Colorful fruits and vegetables: Nutrient-dense options for overall wellness
The benefits of fruits and vegetables are well-documented, but which ones give you the most bang for your nutritional buck? Let's dive in and find out.
Vegetables
In terms of calories and fat, vegetables are one of your best options for a concentrated nutrient source. Include any of these for a wide variety of vitamins and nutrients:
- Peppers: All peppers are loaded with vitamin C and antioxidants, and bell peppers are a sweet variety that lends itself well to recipes.
- Asparagus: Asparagus is a bit of a luxury in the vegetable world. This veggie is low in carbs and rich in beneficial vitamin K.
- Broccoli: A cruciferous vegetable with lots of fiber, broccoli can be served cooked or raw.
- Cauliflower: Another cruciferous veggie, cauliflower is delicious when roasted or served raw with creamy dips.
- Carrots: One of the more nutritional root vegetables, carrots are high in carotene, which is good for your eyes.
- Cucumbers: Because of the high water content, cucumbers are known for being cooling vegetables to enjoy when you need some hydration.
For other nutritious veggies, go with brussel sprouts, celery, cabbage, leeks, eggplant, squash, and artichokes.
Fruits
Most fruits are sweet and nutritious. Best of all, you can incorporate them into your daily diet because they require almost no preparation. Try these for optimal nutritional benefits:
- Avocados: Unlike most fruits, avocados are chock-full of healthy fat. They're also not sweet. Indulge in a creamy avocado for its fiber, vitamin C, and potassium.
- Apples: Does an apple a day keep the doctor away? The old adage may or may not be true, but there's no question that apples are super nutritious. Apples are filling, and they're an excellent source of antioxidants, vitamin C, and fiber when you're hungry between meals.
- Bananas: These sweet tropical fruits are known for being high in potassium. Bananas also have lots of fiber and vitamin B6.
- Oranges: Citrus fruits such as oranges and grapefruits are known for being high in vitamin C.
Other healthy fruits include grapes, kiwis, mangoes, lemons, peaches, pineapples, pears, and plums.
Conclusion
Adding these seven types of healthy foods to your diet will give you a delicious meal plan full of nutrient-rich foods that are also important tools for your overall health. Consider experimenting with these foods to create healthy recipes.
With Evidation, you're empowered to make the most informed decisions about your diet and overall well-being. Give Evidation a try today by downloading the app and getting started on your journey to better health.
How Evidation Members Are Hacking Together Home Workouts
Exercise tips, routines, and links to favorite home workout videos from our Evidation Memebers
Though many people generally exercise at home, we know that there are many others who have had to recreate their regular exercise habits during this time of sheltering in place. We polled our Evidation community, and 70% of members who responded said they have been finding new ways to exercise or stay active during the coronavirus pandemic. We then asked our members to share some of their exercise tips, routines, and links to their favorite home workout videos and helpful stretches to inspire others.
Here are a few ways you can exercise at home:
- If you do not have a home gym set up or any weights, you can find ways to use household items to get a great exercise in.
- Similarly, instead of buying separate weights to create your own home gym, you can also purchase exercise video games for the whole family to join on the fun.
- Online videos and streaming sites like YouTube are common places that Achievers are getting exercise routines from. Here’s a list of fitness gyms and studios that are offering free classes.
- Fitness apps like Fitbit or MyFitnessPal also offer exercise tips for at home workouts and is also an easy way to keep track of your progress as well.
- Pinterest has been a popular site for inspiration and tips since Achievers are able to pin multiple resources to one place. Here’s an example of the many you can find.
- Zumba is an exercise-dance program that has been great to do in groups or by yourself. Here’s a resource to do Zumba at home.
- You can search social media platforms to find inspiring fitness instructors or live exercise sessions. Platforms like Facebook, Instagram, or Snapchat are easy places to start!
- Create your own workout routine or do the alphabet challenge by doing bodyweight exercises that spell out your name. You can start out with your name, your pet’s name, or anyone else in your household!
- If you’re looking for other ways to get your cardio in, you can try jump rope exercises. It’s a simple, but effective way to increase your heart rate and work out multiple areas.
- Another helpful exercise is stretching your muscles, it’s a great way to start or end your exercise session.
- For Achievers who may have limited mobility or who have chronic pain, these exercises and stretches are a great way to keep your body moving.
- If you’re looking for other ways to improve your flexibility or range of motion, yoga and pilates can be a fun way to stretch your muscles. It’s great for anyone at any difficulty level!
- Other exercises like barre offer a mixture of isometric holds to increase strength and also improve posture. Barre also requires little to no equipment!
- Whether you own a regular bike or a stationary bike, biking is one exercise that is easy on the joints and helps reduce stress. Here’s a few tips on how to make biking more fun.
- Practicing tai chi and breathing exercises offers many benefits for both your mental and physical health. You can stream videos to follow along and do them on your own once you learn the motion.
Take Two: Creative Coronavirus Meals
We've had so many great community submissions that we wanted to round up a few more to share in our second recipe digest.
Coronavirus has changed our usual cooking routine! We hope that turning to the kitchen to try a new recipe has helped create some calm during an otherwise crazy time. We had so many great community submissions last week that we wanted to round up a few more to share in our second recipe digest.
Chicken Centered Recipes:
- Chicken Bread Recipe
- Spicy Basil Thai Chicken
- Baked Lemon Garlic Chicken
- Chicken Salad
- One Pot Creamy Chicken Tortellini
Veggie Friendly Meals:
- Cauliflower Mac and Cheese
- Socca Pizza with Sun-dried Tomatoes and Pesto
- Easy Hummus
- Chickpea and Spinach Curry
- Paleo Sweet Potato Toast
- BBQ Jackfruit Sandwiches with Avocado Slaw
- Black Bean Sweet Potato Enchiladas
Baking Goodness:
- 3 Ingredient Flatbread
- 30 minute dinner rolls
- Banana Bread and an oatmeal banana bread variety (for an extra twist banana coffee cake!)
- Creamy 1 ingredient banana ice cream
- Chocolate Chip Oatmeal Breakfast Squares
- Chocolate Peanut Butter No Bakes
As a reminder, we’ve pinned all of these to our Creative Coronavirus Meals board on Pinterest.
The Impact of Coronavirus on Cooking
We're blown away by the number of recipes our members have shared with us, so we decided that to reveal a series of recipes over the next few weeks.
We recently polled our community to ask if they had become more creative with their meals since the coronavirus. We heard back and 55% of members who responded said yes. We then followed up to see what types of recipes and food hacks are keeping them happy and healthy during this time.
We were overwhelmed by the number of recipes shared, so we decided that we’ll reveal a series of recipes over the next few weeks. We’ll curate all of our top community picks on our Creative Coronavirus Meals Pinterest board.
For our first edition of crowdsourced favorites, check out these go-to easy bites and soothing soups.
Go-To Easy Bites:
- Deviled Eggs
- 15 Pantry Recipes for Emergency Preparedness
- Self-Quarantine Recipes from the New York Times
- 5 ingredients or less high protein smoothies! (+a green smoothie)
- Easy Overnight Oats
Soothing Soups:
Vegetarian:
- Rosemary Garlic White Bean Soup
- Mexican Lentil Soup
- Alison Roman’s Chickpea Stew
- Spicy Instant Pot Taco Soup
- Cabbage Soup
Non-Vegetarian:
- Thai Red Curry Noodle Soup
- Quick and Easy Chinese Noodle Soup
- Zuppa Toscana Soup
- Cabbage Roll Soup Recipe
- Buffalo Black Bean Chilli
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Self-Care Tips from our Evidation Members
We know that together we can always achieve more. That’s why we were glad to hear from so many members when we sent out a poll about self-care tips during coronavirus.
We know that together we can always achieve more. That’s why we were glad to hear from so many members when we sent out a poll about self-care tips during coronavirus.
We received over 75,000 responses and decided to consolidate some of the top themes we saw across our community to gauge how Evidation Members were practicing self-care during this time.
Here’s a list of the top 20 activities and suggestions that we saw!
- Make sure to eat and drink immune boosting food and beverages. For a list of suggestions, check out this article from CNN Health.
Teaser: Carrots, kale, and apricot are good sources of beta carotene and oranges, strawberries, and broccoli are good sources of Vitamin C. - Take the time that you need when possible to squeeze in a nap to get enough rest.
- Make a morning and evening routine to help create some structure during your day.
- Watch a comedy show to make sure to create laughter during your day. Check out some of the top stand up comedy shows on Netflix.
- Create a gratitude list or even download a Gratitude Journal app to document positive things that happen throughout your day.
- Take out your favorite board game to play with friends or family. Check out a few ideas here!
- Plant some seeds or work on a gardening project. Watch this YouTube video from Epic Gardening for ideas (including how to use a water bottle to make a container garden)
- Take a long bath and grab a face mask or two! If you’re feeling adventurous, you can make a natural face mask with ingredients at home.
- Check out one of these online resources to print out coloring books to take a mini break in the middle of your day.
- Spend time catching up on reading. If you’re a parent, check out some free content and stories that Audible has made available here.
- Stretch daily! Here’s a quick yoga video for when you need a mid work-day break.
- Work towards a goal even if you’re stuck indoors. For example, try a new recipe every week or make it a point to connect via video chat with a friend or family member every few days.
- Up your podcast game! Check out this list from Esquire on top 2020 podcasts to listen to.
- Find a class that you can take online! Here’s a list of popular classes from Coursera that are available for free online.
- For parents — rally kids together to write chalk messages on the sidewalk! We’ve heard about neighborhoods spreading positivity to others through sidewalk chalk messages, and we’re inspired by trending #chalkwalks.
- Try a crafting project like knitting or crocheting to calm your nerves. Check out this tutorial on how to learn how to knit.
- Limit your news intake. Try and stay updated, but not inundated with new stories.
- Be sure to drink lots of water!
- Have a dance party at home or virtually with co-workers! Our team has a weekly 5-minute dance party.
- Jump on the jigsaw puzzle bandwagon. Grab a puzzle from your local bookstore.
How to Protect Your Mental Health and Find Distractions During the Coronavirus
We know that this particular time is unnerving and challenging during the coronavirus, so we wanted to share some tips and tricks from our team to help you find some calm throughout your day.
We know that this particular time is unnerving and challenging during the coronavirus, so we wanted to share some tips and tricks from our team to help you find some calm throughout your day.
- Connect with your friends and family through virtual lunches or even a happy hour! Regularly check in with your loved ones to see how they’re doing. Video chat can help you feel more connected.
- Download a mindfulness app to get a daily or weekly moment of meditation in! Don’t forget that Stop, Breathe, Think connects to Achievement, so you can continue to track your progress! We were also glad to hear that Headspace has unlocked a series of specially curated content for consumers who have an account called Weathering the Storm. You can preview content here. Mindfulness app Calm has an online portal available that you can check out as well!
- Stuck inside most of the day? Schedule a quick walk or grab some time to be amidst nature. Be careful to maintain social distancing during this break. Don’t forget that if you have a backyard, it can be a quick escape during the day. One of our team members played “I Spy” with her little ones when they did a walk around the neighborhood.
- Take a virtual tour of a museum while you’re staying in. Read about how these 12 famous museums offer tours that you can take from the comfort of your couch.
- Give Bullet Journaling a try to help organize thoughts. Follow this Pinterest board for ideas or prompts. Journaling can be a relaxing way to express how you’re feeling and prompts can help you take the time to reflect.
- Take breaks from reading and viewing the news and grab your favorite book or listen to a good podcast. Check out this list of podcasts for book lovers.
- Livestream music from famous venues like the Metropolitan Opera and keep an eye on Global Citizen on Instagram to hear about live concerts that famous musicians are live streaming for fans.
- Tune in to an online workout! Check out 15 Minute Relaxing Yoga for Anxiety and Stress Relief, 5 Best Chair Cardio Exercises, or this 7 Minute Ab Workout to catch a good healthy break when you’re indoors.
Behind the Behaviorgram
Behaviorgrams help us put data into context and extract additional insights from it. For example, we can more easily analyze how heart rate changes when people are in a workout session, or the effect that talking on the phone has on walking pace.
Learn What a Behaviorgram Is and How It Works
We have a talented team of data scientists and researchers focused on providing individuals the opportunity to participate in cutting edge research. When our members participate in research, the activity data that they consent for use in the research helps our team study a number of health behaviors — everything from how to measure chronic pain to better understanding the individual migraine experience.
Analyzing and contextualizing the behaviors of thousands of participants with millions of data points is not an easy task. Over the years, this analysis lead to the creation of something that we have internally named “behaviorgram”. The behaviorgram of a person is a collection of their data streams over the course of some time. A behaviorgram can be quite simple and consist of only a few data streams from a single device (such as heart rate and steps from an activity tracker) or it can be quite large and include multiple data streams from multiple sources. A behaviorgram can be visualized much like an ECG, and below, we provide a glimpse as to what this visual may look like.
In our studies, we may start with activity data from a Fitbit or Apple Watch and then layer on additional data such as survey responses (e.g., mood or feelings during the day) and contextual information (e.g., weather, air quality, and the time of the day). Dense behaviorgrams give us richer pictures of someone’s behavior over time. As a reference, the behaviorgrams we created for the research on Alzheimer’s disease we did with Eli Lilly and Apple in August contained dozens of data streams and included steps counts, walking pace, sleep depth, workout sessions, and many others.
Behaviorgrams help us put data into context and extract additional insights from it. For example, we can more easily analyze how heart rate changes when people are in a workout session, or the effect that talking on the phone has on walking pace. It also allows us to derive new data channels from the existing ones. For instance, while MyFitnessPal already reports how many grams of protein and calories are eaten, we often find it useful to layer in a channel that represents the percentage of calories that came from protein. Similarly, we often add a new data stream that represents heart rate during periods of inactivity (i.e., no steps).
What would actually help you visualize a behaviorgram? A picture of course! We wanted to illustrate that there are small moments throughout your daily life that can have a significant impact on your health, and we were fortunate enough to get consent to share one of our colleague’s visual health journey via the various apps they have connected on Evidation. Looking at their data from the last 6 months, we tracked down a few key dates where we noticed specific behavior changes and asked them to add labels to the behaviorgram on what happened in their life on those days. Sure enough — in a week with less sleep, we uncovered they were abroad, working until late to match California time and then having troubles falling asleep due to jet lag and an uncooperative baby. You can see other activity trends like sightseeing with friends in Singapore and New York on high steps count days, frequent awakenings in sleep during a night spent on an international flight, and a spike in logged calories when they had leftover sweets for breakfast. You can also see that they were able to sleep longer when the baby was away with the grandmother. We got a good laugh out of the observation that the company offsite was a high fat/protein-heavy day!
Based on weather data, the highest precipitation day is low in activity! Though some of our team is based in sunny locations, it highlights that weather does impact our activity. Related, given the air quality impact that the Wildfires had in California this year, you can see that during the time of the fires 11/25 to 12/14, they did not spend much time outside and took some time off from exercising (with the exception of their time in New York!)
Keep an eye out for more references to behaviorgrams from us! Our hope is that they’ll begin to become a tool by which you contextualize different actions that you take. We also know that big life changes can impact your habits and health. That’s why we’re planning on sharing some personal stories from our team on the journey to being a new parent and its impact on health routine. We also want to capture events like life with a newborn to highlight trends that our specific team members are experiencing to show activity patterns during the first few months of these very significant milestones.
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Evidation Member Stories
No matter where you are in your health journey, we want to commend you for taking steps to become a better version of you.
We’re back to share more about the growing community of Evidation Members. No matter where you are in your health journey, we want to commend you for taking steps to become a better version of you. Over the last year, we’ve asked members to share their stories with us. Since then, we’ve received more than 160,000 stories! Here’s a look at some of the many stories members have shared — hopefully one of them will help inspire you as they’ve inspired us.
Whether you’re looking for a source of motivation, a community to learn from, or are here for a few extra bucks, we’re happy to be a part of your journey! Here’s another look at some of your fellow Evidation Members and their stories:
“A friend told me about Evidation which I’ve been using for quite a while. It gives me credit for my daily exercise, weigh-ins and tracking my food which I do daily. It helps keep me in the zone and best of all has paid me for my efforts! What’s better than that? I just had a Grand Opening in Oceanside, NY for my business, Restorative Wellness and Weight Loss. I plan to share this app with all my clients. What a great motivator!” — (Wendy C., New York)
“I have been a part of a research study on breakthrough pain through Evidation, and it’s really helped me to be more aware of my body and what kind of triggers are causing my pain. It has also caused me to look into other ways of relieving my pain, such as yoga and deep stretching, and to gain some muscular structure back that I had lost before.” — (Stacy M., Tennessee)
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“I have been using Evidation to help me stay on top of my health and fitness. I have a busy schedule and it’s hard to stay on top of things. In 2016, I was 227 lbs, very depressed and unhappy. After making several lifestyle changes, I have gotten down to 166lbs and maintained that since 2018. Evidation helps me stay on top of why health by keeping me accountable.” — (Nicole M., California)
“Through the research projects and daily accountability, Evidation has supported my increased health outcomes. By participating in a chronic pain study, daily loggings have helped my provider and I to track some of the triggers that have affected my pain levels. Additionally, being accountable to the overall app gives me motivation to get outside my comfort zone and get out and move even when I am not physically feeling like it.” — (Karen K., Colorado)
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“Using Evidation really helped me during a time of my life when I was down. We moved from my hometown and I was so sad, depressed, and motivated. I was in a funk, I felt lost, and did not want to leave my house. No friends or close family. When I started my health journey I got out of the house to attend group exercise and made friends. Not only did I have an online community cheering me on, I stepped out of my comfort zone again and felt like a better version of myself. Thanks for keeping me accountable!” — (Christina W., Texas)
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“I have been using the Evidation App for a few years now and I love how I build points for demonstrating regular and consistent healthy practices. As a Tour Director and Travel Professional, it’s great to know that regardless of the activity or destination I may be in there is still an app that will incentivize me to staying fit. Through the use of this app, I have been able to climb the Great Wall of China, hike Machu Picchu, Swim between Thailand islands, and walk on African Safaris. Thank you Evidation for making this app user friendly, simple, and personable.” — (Justin C., Arizona)
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“I am 64 years old. I want to be a future fun Grandpa and with the support of Evidation, I will be able physically as well as emotionally to prepare for my next adventure. This is why I hike and walked so much.” — (Rusty L., Indiana)
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“The Evidation App has allowed me to accurately track certain aspects of my health and fitness activities, which allows me to create better habits. Seeing my progress and stats turn into points both extrinsically and intrinsically rewards me. This part of the app, as well as reading interesting health studies has huge, positive impacts for future health gains.” — (Kathleen E., Florida)
“From looking at my lifestyle, my health wasn’t what I need it to be. Evidation helps me create a goal for me to challenge myself to get active and to be more involved with the local area. I have been going out for walks, participate in a gym, and being more aware of the foods I eat. With a group of friends, it becomes a fun activity! In a way, I hope my choice in exercise also inspire others to participate in fitness.” — (Hanh N., Arkansas)
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“I have been using Evidation for a while now, and the motivation and support I get from this app is unparalleled! It’s a constant reminder to get up and get moving, practice my yoga and meditation, and be that vibrant example of a holistic, balanced life for my daughter. The surveys and app functionality are a fun touch, too!” — (Meggie C., Idaho)
Here’s to our Heart Healthy Members!
This February, in honor of Heart Health Awareness Month, we partnered with our data science team to look at patterns of some of our heart healthiest members.
This February, in honor of Heart Health Awareness Month, we partnered with the data science team at Evidation to look at patterns of some of our heart healthiest members.
Resting heart rate (your pulse rate while awake, relaxed, and stationary) has been shown in several large epidemiologic studies to be an independent predictor of cardiovascular disease and all-cause mortality in both men and women. Given the importance of resting heart rate for heart and overall health, the team looked at all of the Evidation Members who contributed resting heart rate data in 2018. We explored the trajectory of resting heart rate from week to week and selected a handful of members that significantly dropped their resting heart rate over the year. The individuals we selected had a wide range of resting heart rates to begin the year.
Of the members we selected, 96% were within the normal range of 60–100 beats per minute. According to the Harvard Health blog, “while a heart rate is considered normal if the rate is between 60 and 100 beats per minute, most healthy relaxed adults have a resting heart rate below 90 beats per minute.” Only 4% had resting heart rates below 60 beats per minute at the beginning of the year. Resting heart rates below 60 bpm are often indicative of people who get a lot of physical activity. Near the end of the year, over 30% had reduced their resting heart rate to 60 beats per minute or lower. Overall, we observed an average drop of 11 beats per minute, which corresponds to an average decrease of 15% from the beginning of the year.
We then asked these resting heart rate improvers to tell us a little bit more about what they did in order to better understand their habits throughout the year — everything from how often they checked their heart rate, to the frequency of their workouts, to dietary changes they had made throughout 2018.
Here’s what we found!
Most members who had a significant decrease in resting heart rate in 2018 also noticed the same thing!
Most of our heart healthy members said they checked their resting heart rate frequently — if not every day, then at least a few days per week.
The most common changes that Evidation Members made to their diet included the following:
- Adjusting their portion sizes
- Limiting consumption of fast food
- Consuming more vegetables and fruit
The most common types of physical activity included:
- Walking
- Lifting weights
- Running
- Hiking
- Yoga
When we took a closer look at activity data, we actually saw an increase of 871 steps per day (12.3% increase) for members who had lowered their heart rate. Those who responded that they did more walking in 2018 truly did up their step count.
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Evidation Members overwhelmingly said that they had lost weight, made changes to their diet, exercised more often and regularly, and focused on maintaining a healthy weight when sharing some of the changes that they made to their lifestyle in 2018.
In fact, when we took a look at weight tracking for our heart healthy members, the data matched up with the responses. For those who tracked their weight at least once per week for 30 weeks or more, the average weight loss was 12 pounds (a 6% decrease on average).
Not surprisingly, mental health and improved sleep can significantly influence an individual’s overall quality of health. Did you know that sticking to a sleep schedule can help you improve your heart health?
Our community of heart healthy members have recommended to others the value of maintaining a healthy diet, exercising more, and managing stress as tips to improve heart health.
For advice on how to take action today to make your lifestyle a little healthier, check out these additional suggestions from some trusted sources:
- Heart Healthy Recipes from the NIH
- CDC Heart Month Feature from the CDC
- Taking Care of Our Hearts, Together from National Heart, Lung, and Blood Institute
The Big Picture: Are Evidation Members’ Data Scientifically Valid?
Our scientists analyzed activity and sleep metrics from more than 600 members using a global health assessment tool to assign scores for physical and mental health measures.
You use Evidation to conveniently monitor progress toward personal health goals. By making datasets available to scientists, Evidation also is helping uncover insights to benefit people with multiple sclerosis, chronic pain, and other conditions. So, it’s important for you and researchers alike to know that Evidation's quality of life measures stand up.
Prior research conducted with activity trackers has shown that some behaviors (such as inconsistent sleep patterns) are associated with lower levels of physical and mental well-being. While this seems logical, we wanted to see if data collected via Evidation’s unobtrusive, hands-free methods have the same correlations.
Our scientists analyzed activity and sleep metrics from more than 600 Evidation Members using a global health assessment tool to assign scores for physical and mental health measures. (Controls included age, sex, race, socioeconomic status, and medical markers of anxiety and depression.) The 600 members involved in this analysis included members who had self reported having anxiety and depression and were a part of the Mental Health Study.
In this analysis of activity and sleep metrics, here’s what our researchers found:
- Two-thirds of members who participated in this study had scores above the median level for both physical and mental health. One-third scored below the median.
- Those with higher scores were more physically active, walking an average of 1,674 more steps and burning 100 more calories daily than those with scores below the median level.
- Individuals with lower scores demonstrated less consistent sleep than those with scores above the median.
The conclusion? Passive apps where most information is collected automatically can accurately characterize key quality of life metrics — good news for you and for scientists.
An ongoing, year-long study continues to examine a subset of member activity and sleep data, plus self-reported quality of life, mental health, and use of health care resources. Stay tuned as we share more on these findings, plus future research participation opportunities.