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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.

When someone is getting older, they naturally become increasingly forgetful. Yet for some, that forgetfulness is a sign of something more serious, the beginning stages of Alzheimer’s disease. In 1983, President Ronald Reagan declared the month of November to be National Alzheimer's Awareness Month. At the time, around 2 million people had the disease. Today, in America alone, it is over 6 million and growing. As Alzheimer’s Disease Awareness Month returns, the team at Evidation wants to take a closer look at the condition and its impact on society.

The facts about Alzheimer’s disease

Alzheimer’s disease is a degenerative brain disease. It is a form of dementia, which is a larger category of degenerative brain disease, that attacks a person’s memory and thinking skills. It’s rarely genetic, though some forms of early-onset Alzheimer’s can be linked to a genetic cause.

According to statistics from the Alzheimer’s Association:

• Over 6 million Americans suffer from Alzheimer’s disease
• Though it can affect people of all ages, 72% of people with the condition are age 75 and older.
• Over 11% of people aged 65 and older have Alzheimer’s disease.

Though these statistics are staggering, Alzheimer’s research continues to make progress to help people understand and fight this common disorder. Alzheimer’s Awareness Month is an excellent time to take a closer look at what the research currently says.

Alzheimer’s disease prevention strategies

Alzheimer’s disease, sadly, has no currently known cure, though research continues to look at treatment options. That said, the CDC indicates that many of the risk factors for Alzheimer’s are preventable. Reducing the risk of developing Alzheimer’s and other forms of dementia starts with reducing these preventable risk factors.

High blood pressure

According to one CDC study, around half of adults who had Alzheimer’s disease also had high blood pressure or were not physically active, especially regarding aerobic physical activity. One strategy to protect against Alzheimer’s is to increase physical activity and work to keep high blood pressure under control.

Smoking and binge drinking

Smoking and binge drinking are also risk factors for Alzheimer’s and dementia. Since these are preventable behaviors, focusing on getting help to quit may have a positive impact on a person's risk of developing dementia.

Obesity and diabetes

A connection between obesity, diabetes, and dementia has been established. Taking measures to increase activity while lowering caloric intake and combining that with good blood sugar control are helpful as part of an Alzheimer’s prevention strategy. Healthy eating and increased physical activity can both play a role in managing these conditions.

Diagnosis and screening methods

As we age, a little bit of memory loss is common. So, how do you determine if your loved one is dealing with normal memory loss or a more severe form, such as Alzheimer’s disease? The only way to know for sure is with an evaluation from a medical doctor.

Doctors use assessment tools, such as the General Practitioner Assessment of Cognition, to screen individuals who may have dementia or Alzheimer’s. If these screening tools indicate potential dementia, the doctor can refer the person for a more thorough evaluation.

Currently, there is no scan or blood test that can diagnose Alzheimer’s disease. Instead, doctors use cognitive diagnostic tools and combine those with medical history, neurological examination, brain imaging, and observations to make a diagnosis.

Different stages of Alzheimer’s

Alzheimer’s is a progressive disease, which means the symptoms steadily worsen over time. There are three main stages of Alzheimer's: mild, moderate, and severe, which are also sometimes categorized as early-stage, middle-stage, and late-stage.

Early-stage Alzheimer's

Mild or early-stage Alzheimer’s occurs when the person starts to notice memory lapses, and close friends or family may also notice it. These memory lapses may be challenges with finding the right word or name in conversation, or it can mean forgetting things that were just read or losing items quickly after picking them up. It’s important to note that these symptoms don’t always mean someone is starting to develop Alzheimer’s disease. They can be due to several concerns, including high stress levels, but it is the first sign that something’s not quite right.

Middle-stage Alzheimer’s

When someone enters the middle stage of the disease, also known as moderate Alzheimer’s, they have more pronounced symptoms, getting frustrated or changing their behavior, confusing words, and forgetting events from their past history. This stage can last quite a long time, and the symptoms vary from one person to the next, which can make it hard to diagnose.

During the middle stage, a person’s memory loss and changes in personality start to impact daily life. While individuals in this stage can do many activities, they may need assistance and supervision to do so safely. Wandering away from home can also be a high risk during this stage, which is why caregiving is often necessary.

Late-stage Alzheimer’s

This is the final stage of the disease, when symptoms become severe. At this point, individuals will not be able to respond to their environment or have a conversation. As the disease progresses, they may no longer be able to control movement. This state often requires round-the-clock skilled nursing care. Hospice care can often help the individual as well as their loved one manage the changes that come in this stage.

Alzheimer’s caregiving tips and finding community support

Taking care of a loved one who has Alzheimer’s is rewarding, but it can also be tremendously stressful and overwhelming, especially if the condition causes a serious change in behavior. Caregivers can reduce some of their stress by practicing healthy self-care. Consider these tips:

• Build a community around yourself that you can tap into when you need help.
• Remember to eat healthy and get active so you can protect your own physical health.
• Find local caregiver support groups and attend meetings. Utilize online options if you can't get out of the house.
• Take short daily breaks.
• Maintain your friendships or hobbies to give yourself a mental break from caregiving tasks.

Support is critical along the way. Having people you can talk to who understand the challenges of caregiving and Alzheimer’s disease will help you navigate this world better. Some support groups to consider include:

• Local chapters of the Alzheimer’s Association
• Alzheimer's Foundation of America
• Dementia Mentors
• Local Memory Cafe

As you focus on finding support, remember to work to prioritize your own personal health. Evidation can assist through clear guidelines and support that will help you track your activity and food intake so you can achieve your personal health goals. By focusing on your own personal health, you will have more to give to your loved one with dementia. Learn more about our platform today. You can also learn more about our research into Alzheimer’s disease and the use of digital monitoring to help with the screening and protection of those affected.

If you're dealing with racing thoughts and endless to-do lists that make it hard to fall asleep, you're not alone. Anxiety can take a serious toll on the quality of your sleep, making it tough for you to get the rest you need to get through the day comfortably.

Good sleep helps you keep your energy levels up, keep your weight within a healthy range, and give your immune system the support it needs to help you stay well. Many people find themselves wondering how to fall back asleep after waking up with anxiety. This can create a cycle that's hard to break: when you're anxious about not getting enough sleep, it can become even harder to get the rest that you need.

The good news: you're not alone, and we have tried-and-tested tips that can help you stop wondering how to fall asleep fast with anxiety and start getting the shut-eye that helps you thrive.

What is anxiety?

Anxiety--a feeling of intense worry or fear--is normal in some life situations. Occasional anxiety is a standard (albeit uncomfortable) part of life. Ongoing anxiety, however, may be a sign of an anxiety disorder.

Anxiety that goes beyond the feeling many people get right before a first date or a job interview can interfere with day to day life. Often, the feelings of worry and fear associated with anxiety are not in proportion to the activity or fear creating the anxiety. Some people with anxiety disorders may experience the physical symptoms of anxiety without a clear event causing the issue.

Anxiety can show up differently from person to person, and some find that their symptoms come and go depending on both internal and external factors.

Some common symptoms of anxiety include:

• Restlessness and fatigue
• Irritability
• Digestive issues
• Sweating
• Shaking
• Rapid heartbeat
• Rapid breathing
• Trouble concentrating
• Fear that can't be attributed to a reasonable cause

If anxiety is affecting you in a way that's detrimental to your life, it's a good idea to talk with a doctor or mental health therapist about steps that you can take to get your worry under control.

Anxiety and sleep

Whether you're dealing with standard anxiety before a nerve-wracking event or you're living with an anxiety disorder, the amount of sleep you get can help--or hurt--your ability to function.

Anxiety can make it harder to fall and stay asleep. Not getting enough sleep can contribute to anxiety symptoms. This vicious cycle can make it tough to get the rest you need and feel good when you're struggling with anxiety.

Thankfully, there are several steps that you can take to fall asleep when you're living with anxiety.

1. Adjust your daytime habits

Our daytime habits can heavily influence our sleep, and it's important to take steps to make sure your waking hours aren't stopping you from getting the rest you need at night. Making a few small changes to your daily routine can make it easier to fall asleep, even when you're experiencing anxiety symptoms.

2. Make dietary changes to help you rest easy

When it comes to managing anxiety and falling asleep fast, what you eat during the day matters. Your nutrition choices during the day affect both your physical and mental health, and making some changes to the way you eat can improve both the quantity and quality of your sleep when you're dealing with anxiety.

Recent research shows that a high intake of vegetables, fish, and fruit are positively associated with both mental health and sleep. It's important to pay attention to how the foods you eat affect your sleep, as the associations between nutrition, anxiety, and sleep can be highly personal. Keeping a food diary and noticing how what you eat affects both the quality and quantity of your sleep can help you develop insights into how your food choices affect your mental health and overall well-being.

3. Use exercise to ease anxiety

Research shows that exercise can effectively treat anxiety--aerobic exercise is especially helpful. When you exercise, your brain's frontal regions are activated, which helps control the amygdala--the part of the brain that reacts to both actual and perceived threats.

A word of caution: some people find that exercising at night makes it harder to fall asleep, so you may want to keep your cardio sessions to the morning hours, if possible.

4. Cut yourself off from coffee

Your coffee may help you get moving in the morning, but if you enjoy it too late in the day, it's likely to stop you from getting a good night's sleep. Experts recommend having your last caffeinated beverage at least eight hours prior to bedtime.

If you find that an eight-hour caffeine-free window isn't enough, try stopping your caffeine intake even earlier in the day. Be sure to take note of the role caffeine plays with your anxiety--many coffee lovers find that their anxiety tends to lessen when they make the switch to decaf.

Creating a nighttime routine

Setting a bedroom routine can help signal to your brain when it's time to go to sleep, even if you're working to manage anxious thoughts.

A few ways to help your brain realize it's time to sleep include:

• Setting a schedule: When you go to bed at the same time each night, you may find that it's easier to fall asleep. This can also help with your anxiety, as you'll know there's an end point to the day when you finally get to rest.
• Say goodbye to screens: No, you don't need to check your work email one more time. Putting screens away an hour or two before bed can help your brain begin to relax, and can stop you from experiencing anxiety over issues that need to be left for the morning.
• Breathing and mindfulness: Getting into an evening routine of meditating for a few minutes has big benefits when it comes to sleep. In addition to quelling anxiety, meditation can boost your mood and self-compassion, which can make it easier to let go of the stresses of the day as you drift off to dreamland. A quick meditation is also a great way to fall back asleep if you wake up with anxiety in the middle of the night.

Evidation provides the guidelines and support you need to meet your health goals

Ready to start sleeping soundly? We've got you. Download the Evidation app today and enjoy guidance and support that helps you work toward getting your best sleep ever.

You heard it here first: napping is a good thing. Really!

When you're dragging through the day, a little bit of extra energy from a nap can help you make it to bedtime. Strategic napping is key, however. Napping too long can make you feel excessively drowsy and disrupt your nighttime sleep, while naps that are too short may not be effective.

Here, we'll take a look at everything you need to know about productive napping, and how you can get the most out of an afternoon snooze.

Benefits of napping

While getting high-quality rest at night is ideal, it's not always possible. From kids waking up in the middle of the night to jobs that require you to be available during nighttime hours, it can be tough to get the rest that you need. For some people, naps are only needed from time to time. For others, it makes more sense to make napping a part of a normal schedule. No matter what type of nap makes the most sense for you, snoozing in the middle of the day can have many benefits.

Benefits of napping during the day may include:

• Enhanced mood
• Increased relaxation
• Improved alertness and reduced fatigue
• Boost in reaction time
• Boost in memory performance
• Boost in job performance
• Lowered stress levels

While many people enjoy the benefits of napping, it's not the right solution for everyone. If you find that you feel too disoriented to get back to your normal activities after a nap, or you find that napping during the day makes it feel impossible to fall asleep at night, you may want to focus on improving the quality of your normal sleep instead of resting during the day.

An important note: if you're experiencing sudden fatigue during the day that can't be attributed to an obvious cause (such as working longer hours or welcoming a new baby), it's a good idea to make an appointment with your doctor to find the underlying cause of your daytime sleepiness.

Sleep science: How napping affects the mind and body

Mid-day sleeping can be beneficial for your mind. In healthy adults, napping for a short time can increase dopamine, which can make it easier for you to fall asleep later. Naps can also increase your brain's level of serotonin--the happy chemical--which can help you maintain a heightened mood and increase your productivity.

The benefits of napping go beyond the brain. Research shows that taking a short nap may provide your immune system with a boost, which can be especially helpful if you're in the process of recovering from an illness.

Ideal nap duration

Timing is key when it comes to making the most of your afternoon rest. While it may be tempting to nap for hours at a time, this usually isn't the best idea (with a few exceptions).

Are short naps better than long naps?

It's important to understand your sleep cycles in order to find the best amount of time to nap for your situation.

There are four general stages of sleep:

• Stage 1: Light sleep that lasts less than seven minutes.
• Stage 2: Deeper sleep that lasts up to 25 minutes following the end of stage 1.
• Stage 3: Deep sleep that lasts about 40 minutes.
• REM Sleep: Dreaming occurs in this stage of sleep.

You'll want to try to hit the sweet spot when it comes to napping smart--waking up before stage 3 begins, or giving yourself enough time to get through a full sleep cycle. If you wake up in stage 3, you're more likely to feel groggy and fatigued after you wake up.

Generally, short naps are best for getting a quick mid-day boost of energy. Just 10 to 20 minutes (don't forget to set your alarm) can help you get the boost of alertness you need to feel your best.

If a short nap isn't going to cut it, aim for a nap of at least 90 minutes, and try to be done with your nap before 3 p.m. Napping later can make it harder to fall asleep at night.

Napping strategies: How to snooze smart

Getting the most out of your sleep is key when it comes to napping. Here, we'll take a look at a few different strategies you can use to make sure every minute of your nap counts.

Set an alarm

There's nothing worse than promising yourself you're just going to rest your eyes... only to find that you wake up hours later. Setting an alarm as soon as you begin to feel sleepy and decide to nap can help you actually get the rest that you need, without constantly jolting awake worrying about whether you've napped for too long.

Create a restful environment

It can be tempting to snooze on the couch with the TV turned on, but actually taking a nap in a restful space can help you maximize the benefits of your sleep. Heading to your bedroom (if possible), drawing the blinds, and turning on a white noise machine can all help.

Silence your notifications

We've all been there: finally drifting off to sleep for a much-needed nap, only to get pinged with a pointless social media notification. Putting your phone on do not disturb mode can help you relax and enjoy the full benefits of your nap.

The coffee nap

Yep, you read that right--coffee and napping can work together to help you become more alert. Experts recommend drinking a cup of coffee followed by a 30-minute nap. When you wake up, the caffeine from the coffee will have kicked in, and you'll reap the benefits of a brief rest.

Evidation: Taking Your Health to the Next Level

At Evidation, we're here to help you meet your health goals, one healthy decision at a time. Whether you're just getting started on your health journey or you're working to make the most out of your wellness plan, we're excited to be a part of your journey. Download the app today and get started!

The human body has some pretty amazing properties and capabilities. Understanding health facts and interesting insights about the human body may help you take better care of your own. These facts will also help you appreciate all that your body does for you day in and day out.

Surprising connections between lifestyle and health

1. Drinking a cup of coffee can reduce feelings of depression.

Feeling a little down in the morning? One study found that a cup of coffee can boost your mood and lower your risk of depression. But don’t go for the decaf. You need caffeine for this effect.

2. Owning a dog may reduce heart disease risk.

The American Heart Association says owning pets improves mental health and may lower blood pressure and cholesterol levels, lowering your risk for heart disease.

3. Stress increases your risk of type 2 diabetes.

You may already know that stress can increase your heart disease risk, but it also increases your risk of developing type 2 diabetes due to cortisol level increases. Cortisol increases blood sugar levels.

Intriguing facts about the human body's capabilities

4. The body can produce enough heat in just half an hour to boil water.

Each hour, the human body creates 350,000 joules of energy, which creates the same amount of energy as a 100-watt light bulb. This ends up being enough heat to boil a half gallon of water in just 30 minutes.

5. Humans are the only animals who cry due to emotion.

You may see tears in other animals, but they don’t stem from emotions. That’s a human trait.

6. Your nose has a superpower.

The average human nose can remember 50,000 different smells. While a dog’s nose may be more powerful, that number’s still impressive.

7. Your brain is powerful.

The brain operates on 12 to 25 watts, which is enough power to light an LED light bulb.

Surprising effects of sleep on health

8. Getting more exercise may mean better sleep.

Moderate exercise may increase the amount of deep sleep you get. While you won’t want to run a mile before bed if you want to be ready to sleep, getting some exercise earlier in the day may improve your overall bedtime experience. Get motivated to work out with Evidation, and you may notice an improvement in your sleep.

9. Sleep affects almost every tissue in the body.

The National Institutes of Health indicate sleep impacts your growth, hormone levels, immunity, cardiovascular health, blood pressure, appetite, and breathing.

10. Adequate sleep reduces your risk of many diseases.

The Sleep Foundation indicates a decreased risk for high blood pressure, stroke, diabetes, and heart disease when you get sufficient sleep.

Impact of laughter on overall well-being

11. Laughter can actually decrease pain and release happy hormones.

When you laugh, your body releases endorphins, which help you feel happier. These happy hormones boost your mental health. This can also lead to less pain.

12. Laughter causes more oxygen consumption.

The process of laughing increases your respiratory rate. The increased oxygen consumption causes you to enter a state of relaxation for a period of time.

13. Laughing impacts blood sugar.

One study found that watching a funny television show lowered participant’s overall increase in glucose levels after a meal, and research has also found that laughter therapy reduces the heart-related complications of type 2 diabetes.

Lesser-known facts about hydration

14. You may lose 3% of your body weight in fluids before you feel thirsty.

Instead of going by thirst, check the color of your urine. It should be close to clear. If not, you’ll want to drink up.

15. Eight glasses of water is a myth.

While eight glasses of water daily can be the right amount for some people, it may be too little or too much for others. Your hydration needs depend on activity levels, body weight, and temperature.

16. You get hydrated through food.

As much as 20% of your hydration levels come from foods. Soups and produce are high in liquid content, which adds to your overall hydration.

17. You can get too much of a good thing.

People can actually overdose on water. This condition, which is called hyponatremia, causes swelling in the body’s cells and a dangerous drop in sodium levels.

Nutritional facts and their implications for health

18. Not all fats are bad.

Fat has a bad reputation, but you need some fat for heart and brain health. Unsaturated fats, including omega-3 fats, are a vital part of a healthy diet, but unsaturated fats can have negative health implications.

19. Lemons are one of the world’s healthiest foods.

Not only do they contain high doses of vitamin C, but lemons also aid in weight loss and immune system function. Adding some to water can be a simple way to add a wellness boost to your day.

20. The sun is part of your nutrition.

Getting sunshine exposure is essential to making vitamin D. So soaking in some rays is actually part of a healthy diet.

Debunking health myths with facts

21. Eight glasses of water is a myth.

While eight glasses of water daily can be the right amount for some people, it may be too little or too much for others. Your hydration needs depend on activity levels, body weight, and temperature. However, it’s a good average, so you can aim for this amount if you feel you need more water intake.

22. Coffee doesn’t cause dehydration.

Coffee has plenty of water in it. The caffeine in it does serve as a diuretic, but the water content compensates for this. According to a study in PLOS One, You can get hydrated with coffee in moderation.

23. Diet is highly personal.

What’s a healthy diet for one person may not work well for the next. For instance, some people thrive on a low-carb diet, while others need a balance between carbs and protein to feel their best. For that reason, working with a doctor or nutritionist when making dietary changes is important.

Motivate yourself to take care of your amazing body with Evidation

These interesting facts about health and the human body may have motivated you to take better care of your body. Evidation can give you the tools to stay motivated. Check out the app, and download it today to start tracking your health and getting rewarded for doing so.

You only have one heart, and it works hard day in and day out to keep your blood flowing. This vital organ is directly impacted by your lifestyle choices, and taking charge of your health often starts with making changes that support a healthy heart. If you're wondering how to keep your heart healthy and strong, here are some good tips that may help.

The importance of heart health

The heart takes your blood to all the other organs and systems in your body. That blood carries oxygen and nutrients to the muscles and systems, ensuring they can function. It also plays a role in your immune and endocrine systems. These roles show why heart health is so vital to your overall health.

Sadly, heart disease is becoming a serious problem across the U.S. In fact, according to the American Heart Association, it’s the top cause of death for adults in the country, and every day, over 2,300 people die due to cardiovascular diseases. These sobering statistics become even more alarming when you realize that 80% of these deaths could be prevented through lifestyle change. Heart health is more than just a modern buzzword. It’s a life-or-death situation.

Heart disease risk factors

While anyone can suffer from heart disease, certain conditions or lifestyles put an individual at higher risk for these conditions. Some common risk factors include:

• Diabetes
• Obesity
• Sedentary lifestyle
• Too much alcohol use
• High blood pressure
• Unhealthy cholesterol levels
• Periodontal (gum) disease
• Poor sleep

In addition to these universal risk factors, men and women have different risk factors worth noting.

Heart disease factors for men

Men and people who were assigned male at birth have specific risk factors, as identified by Johns Hopkins University. These include:

• Low testosterone levels
• Metabolic syndrome, which is a condition with high blood sugars, unhealthy cholesterol, and increased weight around the abdomen
• Stress
• Consistent problems with erectile dysfunction

Heart disease risk factors in women

Like men, women and people assigned female at birthcan have specific risk factors that indicate heart disease is likely. The CDC warns that many women have no symptoms of their heart disease, so noting risk factors is vital. These risk factors include:

• Untreated high blood pressure
• Ethnicity, with Black women being more likely to have issues than Caucasian women
• Stress and depression
• Reproductive health issues, such as PCOS or early menopause

Daily habits for a healthy heart

Whether you have risk factors already or simply want to take better control of your heart health, there are some things you can do daily that will make a big difference.

1. Maintain a heart-healthy diet

The food you eat can impact your heart health. Mayo Clinic recommends a diet rich in fruits and vegetables as well as whole grains. Protein is also important, but low-fat protein trumps high-fat sources. Also, work to avoid unhealthy trans fats, swapping them for healthy unsaturated fats instead. The American Heart Association also recommends limiting salt intake to no more than 2,300 milligrams daily for healthy adults, or 1,500 milligrams if you’re at risk for heart conditions.

2. Get regular physical activity

Lack of physical activity may contribute to poor heart health, but increasing physical activity can reverse this. You don’t need to start big here, either. CanoHealth recommends a 45-60 minute daily brisk walk as a good starting point. Consistency is critical here, and Evidation may help motivate you to do what’s good for heart health and start moving.

3. Manage stress and mental health

When your body feels stressed, you may have higher levels of the hormone cortisol in the bloodstream. The University of Rochester Medical Center warns that cortisol levels can increase blood cholesterol, blood sugar, and blood pressure levels, all of which are risk factors for heart disease. In addition, chronic stress can lead to mental health issues, and mental health issues are tied directly to heart disease concerns, according to the American Heart Association. Stress may also raise your resting heart rate.

4. Get adequate sleep

Most adults benefit from 7 to 8 hours of sleep a night. Cano Health warns that getting too little sleep, or sleeping in small chunks instead of one long period of nighttime sleep, disrupts the hormonal balance. When hormonal balance is off, the rest of the body’s organs also struggle. To improve your sleep, consider removing electronics from your room and setting up a stable getting ready for bed routine, both of which may encourage better sleep habits.

5. Avoid smoking and excessive alcohol use

Smoking and excessive consumption of alcohol are both connected to an increased risk of heart disease. Nicotine narrows the blood vessels, which reduces the amount of oxygen coming to the heart. Alcohol in large amounts can damage the heart muscle and increase blood pressure. Quitting smoking altogether and reducing the amount of alcohol you consume may help improve your heart health.

How to incorporate these strategies into daily life

These strategies all sound good, but if they were easy to implement, you’d probably already have them in place. Some strategies to make it easier to add them to your life include:

• Start small: Set small goals, such as going to bed 30 minutes earlier for a week, that add up to bigger changes.
• Celebrate success: When you stick to one of your goals, celebrate your success, and Evidation can be part of that with positive reinforcement through rewards and an uplifting community.
• Take the stairs: Taking the stairs or parking farther away from the door of your location can increase your physical activity without adding anything to your “to do” list.
• Make swaps: Instead of stopping your afternoon snacking habit, swap out the crunch of chips for the crunch of an apple for a healthier alternative.

Tips for heart disease prevention

While the five daily changes mentioned above are great steps to take, there are additional things you may want to consider to help prevent heart disease from developing in the first place. Some strategies recommended by Mayo Clinic include:

• Strive for a healthy weight: If you’re carrying around some excess pounds, reducing your weight by just 3 to 5% can make a difference in your heart health.
• Practice stress reduction techniques: Use mindfulness, yoga, meditation, or relaxation exercises to reduce your overall stress level.
• Have your health screened: An annual physical that includes blood pressure and cholesterol checks may help you stop heart disease before it starts.

Lifestyle changes for your heart health

If you’re ready to take heart health seriously, it may be time to make some lifestyle changes. Lifestyle changes have a bigger impact on your overall health than temporary fixes. For example, instead of viewing your heart-healthy eating as a temporary diet, view it as a new way of life. Consider making physical activity part of your recreation time, like taking a walk in your free time instead of watching TV. Then, add in tools like Evidation and your favorite fitness tracker to keep tabs on your heart rate and activity level so you can be proactive in protecting your health. Evidation will reward and motivate these positive changes, so you’ll be on track for a lifetime of healthier habits.

If you’re ready to keep track of your health, download the Evidation app today.

There's no way around it: today's world is fast-paced, and many of us feel like we're never quite doing enough. When it comes to work, family, and social obligations, it can be tough to balance the ups and downs of life with living a healthy lifestyle.

The key to living a healthy lifestyle? Knowing where to start. We understand that you're super busy, and it can be tough to fit the foundations of a healthy lifestyle into your daily routine.

We're here to help.

Here, we'll delve into everything you need to know about getting started with a healthy lifestyle, from starting a fantastic nutrition plan to practicing mindfulness to keeping your stress levels low. Whether you're looking for some tips to add to your already-healthy routine or you're just getting started with a wellness journey, we've got you.

Healthy lifestyle foundations

If you're curious about starting a healthy lifestyle, it's important to get back to basics. All too often, it's easy to get caught up in the latest technology, workout craze, or nutrition trend, all while forgetting that nailing the basic tenants of a healthy lifestyle is key toward creating a sustainable plan.

It's important to remember that health isn't about a number on the scale or the way we look in a swimsuit. Health is about increasing both the quality and length of your life by providing your body with everything it needs to function at its best.

Three lifestyle factors--nutrition, exercise, and sleep--can set you up to meet and exceed your health and wellness goals.

Nutrition

Food is the foundation of wellness. Depending on how you approach nutrition, it can either be an amazing medicine or the cause of disease. While there's no need to eat perfectly all of the time, getting most of your calories from whole, nutrient-dense foods can help boost energy levels, improve sleep, and help you avoid diet-related disease.

Knowing how to eat well and actually doing it are two different things. Many people who are interested in health and wellness find that despite knowing exactly what they should be eating, it's hard to stay on track.

There are several techniques you can use to stay motivated to continue following your nutrition plan, including:

• Think about adding instead of subtracting: When you're focused on all the foods you're working to eat less of, it can feel like you're being deprived. Instead of focusing on what you're not having, try focusing on what you can have.
• Switch up your routine: Instead of sticking with the same meals from week to week, take some time to introduce new recipes.
• Make it simple: Convenience is key, and when it comes to staying on track with your nutrition, getting into a meal prep routine can make it easier to stick to it.
• Choose foods you love: You don't have to forgo delicious meals when you're eating healthy. If you're not a fan of eating chicken and broccoli day in and day out, exploring recipes that are a good fit for your taste buds can help you stay on the path to wellness.

When you decide that you'd like to clean up your nutrition, it may be helpful to start slowly. Going all-in on a new nutrition plan can work well for some people, but others find that it's easier to make small changes--such as swapping out a morning sugar-laden latte for a bowl of oatmeal and berries--than to do a complete nutritional overhaul.

If you're not sure what type of nutrition plan is the best fit for your body, it's a good idea to talk with your doctor or a registered dietitian. You'll be able to get valuable insights into the meals that will work best for your health and fitness goals, as well as be able to track your progress over time. Working with a healthcare professional will also help to ensure that you're choosing a sustainable nutrition plan, rather than a too-strict set of guidelines that will send you reeling the minute you decide to venture off-plan.

Exercise

Movement matters, and finding the motivation to work out can be a smart first step in getting and staying healthy. While your exercise needs depend on your individual fitness level, body type, age, and health and wellness goals, it's important to get moving a few times each week.

If you want to get started with an all-out fitness program, more power to you--but this isn't necessary for your body to enjoy the benefits of regular exercise. It's recommended that you shoot for about 150 minutes of moderate exercise each week. This could be walking after dinner for half an hour each weekday, doing yard work for about 20 minutes each evening, or spending some time chasing after your kids a few afternoons each week.

In order to stick with physical activity long-term, it's important that you find exercise that feels good for your body. You shouldn't dread your workout. If you find that it's tough to get moving on your own, teaming up with family, friends, or neighbors can help you stay motivated to keep moving. If you're more of an introverted exerciser, you may be interested in online fitness challenges that keep you on your toes with others around the world.

A few tips when it comes to keeping yourself moving:

• Remember, motivation wanes, while habits stick. Getting in the habit of moving regularly--even when you're not particularly in the mood to exercise--can help you continue to work toward your goals.
• Small rewards like new shoes after you hit your mileage goal for the month or a manicure with friends after you stick to your plan for a few weeks can help keep you pushing forward.
• Keep track of your statistics--like how long it takes you to walk a mile, or how long you're able to make it through your favorite dance workout video before you have to take a break--can help you to see that you're making impressive progress.

Sleep

When it comes to your health, rest is key. In today's go-go-go world, it can be tempting to burn the midnight oil. While it may feel good to check items off your to-do list late into the night in the short-term, doing so can hurt your productivity the next day, and can eventually hurt your long-term health.

Sleep needs are individual, so it's important to pay attention to the amount of sleep that allows you to feel your best. The recommended eight hours of sleep per night can be a good jumping off point for most adults, but you might need more or less sleep depending on your personal needs.

Establishing good sleep habits can help you stay on track with healthy actions throughout the following day. When you get solid rest at night, you're more likely to exercise and make nutrition decisions that fuel your body than when you're tossing and turning into the wee hours.

It's important that you set the stage for great sleep, night after night. Some great ways to improve your sleep quality include:

• Cool off. Experts say that the ideal room temperature for sound sleep is about 65 degrees. Of course, this is individual--if you find that 65 degrees is too cool for you, it's ok to crank the thermostat up a few degrees. If it's cool outside, opening a window in your bedroom for a little while before you go to bed can let in some fresh air and begin the cool-down process.
• Set a schedule. A bedtime isn't just a good idea for your kids--it's a smart move for you too. When you go to bed at the same time each night and wake up at the same time each morning, your body begins to know what to expect. This can make it easier to fall asleep faster and stay asleep longer.
• Darken your room. While you don't necessarily need blackout curtains to get good sleep, it's smart to close the blinds and draw the curtains each night. The darker you can make your room, the better.
• Make your nutrition work for you. Most people find that they get their best sleep when they stop eating a few hours before bedtime. The old adage of "breakfast like a king, lunch like a prince, dinner like a pauper" can help you rest easy--when your body isn't working to digest a large meal at the end of the day, you may find that it's easier to fall and stay asleep.
• Cut the coffee. There's nothing wrong with a cup of coffee in the morning, but if you're struggling to fall asleep or stay asleep at night, it may be time to cut the caffeine habit. If you're not willing to go cold turkey, try switching to half-caf, and be sure to stop drinking caffeine before noon.

Sleep is deeply individual, and it's important to take the time to figure out what sleep techniques work best for you. If it's not distracting, wearing a smartwatch or other wearable health device to bed can provide valuable sleep insights that can help you make the most of your non-waking hours.

Meal planning for busy people

Convenience is king when it comes to food, and meal prepping can be a super-helpful way for you to stick to your nutrition plan when things get rough. No, you don't need to eat every meal out of a plastic container, but having some tried-and-true healthy favorites in the fridge can set you up for success.

Try these tips to get into a meal prepping groove:

• Designate a grocery day. You don't need to run to the store every day after work to pick up a few things for dinner--this makes it all too tempting to order in. Plan your meals for the week according to plan, then take a few hours to hit the grocery store to get everything you need.
• Make meal prep an appointment. Just like you wouldn't blow off a scheduled appointment, you don't get to blow off meal prep. Set your prep time into your calendar each week.
• Keep it fresh. It's tempting to prepare the same foods week after week, but doing so increases the likelihood that your prepped food will sit in the fridge while you munch on something more enticing. Trying a new recipe each week can introduce the variety you need to stay interested.

Incorporating exercise into your schedule

Whether you've been promising yourself that you'll finally exercise tomorrow, you've been waiting for the weather to clear up, or you're telling yourself that taking the dog out was enough, it's easy to make excuses not to exercise when you're busy. No judgment--we've all been there. Thankfully, there are some ways that you can make it easier to get the movement your body craves, no matter how jam-packed your schedule may be.

Try these tips to incorporate exercise into a busy schedule:

• Shift your sleep. Many people find that it's easiest to exercise in the morning, before the tasks of the day begin to pile up. Moving your bedtime to an hour earlier so you can wake up and work out can make it easier to get moving when you have a lot on your plate.
• Find a workout buddy. It can be all-too-tempting to drive right past the gym or the park on the way home after a long day at work, but it's harder to cancel when you know you have someone depending on you. Teaming up with a friend, family member, or co-worker for daily or weekly workouts can help you stick to the plan, even when things get busy.
• Multitask. While this isn't always ideal, sometimes, multitasking is the only way to get your movement in--and that's ok! Whether you need to go for a walk while you take a conference call, do a few minutes of yoga here and there between appointments, or make playing with the kids into a game of tag to get your steps in, small efforts add up.

Mindfulness and stress management

Stress is a part of life, but that doesn't mean that we need to constantly exist in a state of stress. When stressful events happen, it's easy for us to take the physical, mental, and emotional stress of the event into the rest of our lives. While some of this is unavoidable, practicing healthy mindfulness and stress management techniques can both improve your mood and bolster your overall well-being.

Many people find that meditation is a simple, free, and fast way to re-focus and de-stress. Meditation doesn't have to be complicated, and you don't need to be able to empty your mind in order to gain the benefits. Simply setting a timer for five minutes, closing your eyes, and focusing on a word or idea can help your mind and body reset. As you begin to notice the benefits of meditation, increasing the length of your practice or the number of sessions you do each week can help you continue to lower stress levels.

Mindfulness-based movement--such as yoga--can also offer both physical and mental health benefits. While yoga classes can be a fun, effective way to get centered and meet other like-minded people, there's no need to go to a studio to enjoy the benefits of yoga. Getting started only requires a mat and a YouTube video, and you'll notice the immediate benefits--like a clear mind, deeper breathing, and increased energy--right away.

A final note on stress management: don't be afraid to reach out and ask for help if you're struggling. It can be easy to try to deal with stress on your own, but doing so isn't just difficult--it can be exhausting. Turning to your community or a trusted therapist when things get rough is a key part of managing stress.

Why hydration matters

Quick--when last did you have a glass of water?

Hydration is a key part of keeping your body healthy long-term, but it's easy to forget to drink up when we get busy. It can also be hard to remember to drink water when we're enjoying other beverages.

Benefits of drinking enough water each day include:

• Regulation of kidney function
• Supports digestive health
• Boosts energy levels
• Can contribute to healthy weight maintenance
• Improves skin health
• Boosts focus

Knowing how much water your body needs to feel great is a smart place to start. Many experts recommend drinking half of your body weight in ounces of water each day--for example, if you weigh 150 pounds, you'd aim for 75 ounces each day, plus more if you're exercising, breastfeeding, or spending time in hot temperatures.

Setting an alarm on your phone to remind you to drink water can help you stay hydrated, as can starting a water challenge with the people you're around during the day. When you begin to boost your water intake, you may feel that you're constantly drinking--don't worry, this will fade over time. A word of caution: if you're new to hitting your hydration goals, you may want to stop drinking a few hours before you go to sleep, so you aren't constantly waking up to use the bathroom.

Prioritizing self-care

When you're busy taking care of others, it's easy to put yourself last. Whether you end up picking at leftover food on kids' plates because you feel too busy to make a healthy dinner for yourself or you fail to get the sleep you need because you're working to meet deadlines, many people have a tough time prioritizing self-care.

Doing so, however, is key to your long-term well-being. Self-care looks different for everyone, and it's important to pay attention to what self-care behaviors help you feel restored, revitalized, and ready to live your best life.

If you're not at the point where you feel you can prioritize your well-being for your own sake, think about how prioritizing your well-being helps others. When you're healthy and happy, it's easier for you to keep others healthy and happy. When you have high energy levels, the people around you benefit. If you have little ones at home, engaging in self-care helps them see the importance of doing the same.

Self-care isn't always about taking a bubble bath or getting a massage. Some less-often-discussed self-care activities include:

• Asking for help when you need it
• Calling a friend to talk when you feel stressed
• Setting boundaries with others
• Declining invitations when you feel overwhelmed or in need of rest
• Spending time by yourself
• Relaxing with your pet or a family member to recharge
• Preparing and enjoying healthy food
• Participating in physical exercise that is challenging and fun
• Going to the doctor for regular check-ups
• Talking with a therapist to support your mental health

We've all heard the saying "put your own oxygen mask on first," and this is as true in life as it is 30,000 feet in the air. When you put yourself first, you're reminding yourself--and everyone else--that your well-being matters.

Long-term strategies to maintain overall wellness

You don't just want to have a long life--you want to have a high quality of life for years to come. Implementing healthy living strategies now can help you enjoy the decades ahead.

Some tips for maintaining your health over time include:

• Find an activity that contributes to both your physical and social health. Joining a walking or running club, playing a sport, or exercising with family can boost both your physical and mental health, as well as solidify healthy habits that will support your health long-term.
• Follow your doctor's health screening guidelines. Early detection of health conditions is important. While it can be easy to turn a blind eye to your doctor's screening recommendations out of fear of getting unwanted information, ignorance is not bliss when it comes to your health.
• Pay attention--and speak up when something feels off. You know your body better than anyone else. If you feel that something isn't quite right, don't be afraid to ask for a second opinion or a referral to a specialist.
• Weed out unhealthy habits. While some unhealthy habits may seem like they don't affect your health now, it's important to play the long game when it comes to your health. Smoking, vaping, and drinking to excess can all harm your health over time. Quitting now--or getting the support you need to quit--is a key first step in improving your long-term health.

Evidation: Here to support your health, one day at a time.

At Evidation, we're here to help you learn how to have a healthy lifestyle, one step at a time. Download the Evidation app today to learn more and get started.

We believe in using real-time data to drive your health journey--and to make advancements in medicine. With millions of members, Evidation is proud to partner with organizations across a variety of sectors--including biomedicine, healthcare, technology, non-profits, and government--to utilize data to create a healthier world.

What is Evidation?

In 2012, Evidation was founded with a mission to use everyday health data to help both Evidation users and health-related organizations understand health and disease. We believe that data can provide unique insights into world health that can drive positive change.

Evidation doesn't just use health data to help organizations create effective treatments and health initiatives. A key part of our work is helping our users understand health data (such as that collected by wearable fitness trackers). We're here to support you in your journey to wellness. The rewards we offer for taking positive action can help encourage you to stay on the right path.

Understanding Evidation

You already know that the insight provided by your fitness tracker is invaluable when it comes to figuring out how to best manage your health. At Evidation, we put your data to good use, allowing you to contribute to the greater good. We use your health information to drive health research, while keeping your privacy and safety protected every step of the way. 

We do not and will not sell your personal information. We will share your health data outside of Evidation only with your consent or at your direction, and to provide our services.

You can learn more about your privacy rights and how we use your personal information by visiting our Privacy Notice. You can also learn more by contacting our Privacy Office at privacy@evidation.com.

How Evidation works

Good news: if you're thinking about using Evidation as your health tracking app, the setup process is easy. You'll connect your activity tracking devices to the Evidation app, and we'll take it from there. We'll ask you to answer questions and read articles based on your personalized health needs.

After you connect your wearable fitness trackers to the Evidation app, you'll get information on your health data that allows you to make informed decisions that can boost your health and wellness. 

When you connect your health tracker, the Evidation app will provide you with insights on actions you take to feel great and move toward your health goals. We understand that improving your health is not a one size fits all process, and it's important to us to provide you with the personalized help that you need to become your healthiest self. When you complete action items that Evidation suggests, you'll be rewarded. For every 10,000 points you score on the Evidation app, you'll get a $10 reward, which you can either pocket or donate to a charity of your choice.

In addition to providing you with actionable items to encourage you to work toward becoming your healthiest self, we're proud to use the information we gather from your data to help healthcare professionals drive research forward--with your permission. If your data shows us that you're eligible to participate in health studies, we'll reach out to invite you to be a part of the future of medicine.

The science behind our approach to improving health

Transparency and trust are key when it comes to our mission, and we believe in a user-focused approach. We never share your data without your permission, and you have the ability to revoke data permissions at any time.

We're constantly working to develop new ways to help you--and our healthcare partners--make the most out of your health data. Our team has the expertise required to develop digital strategies that allow us to use your health data in the most effective way possible. With the ability to both move your health forward and drive medical research, Evidation uses your health data to benefit both you as an individual and the medical community as a whole.

Key features and benefits of using Evidation

When you use Evidation, you aren't just getting the same data that you're getting from your fitness tracker. Our insights can help you see how your daily choices and habits affect your well-being. When considering the pros and cons of fitness trackers, most of our users find that understanding data makes the use of a tracker a net positive.

We help you track things like your daily mood and sleep quality with simple check-in questions, then provide you with insights about how your activity impacts things like your mood or sleep–and how these things impact your activity levels. We're here to make your data work for you, one piece of information at a time.

From logging what you eat to taking surveys that provide insight on your daily habits, we'll use your information to help you understand your body, your health, and create a brighter future.

Why tracking matters

Knowledge is power, and when you use your fitness tracker paired with Evidation, you'll get the information you need to earn rewards--all while improving your health.

Let's take a look at some ways that you can stay motivated to move, track, and earn.

Try something new

Feeling bored of your routine? Trying something new can help. When you change up your workout, you're better able to avoid plateaus, protect yourself from injury, and stay engaged in your journey to health. Switching up your nutrition from time to time by trying new foods and recipes can also help lessen the likelihood of getting tired of your meal plan.

Set achievable goals

Setting attainable goals can help you stay on track, and seeing your progress can be one of the benefits of fitness trackers. Understanding your why, getting clear on what you want to achieve, and creating a timeline that keeps you accountable can help you move toward success.

Get competitive

Social motivation can push you forward in your goals, and friendly competition is a fantastic way to boost both your health and the health of those around you. Whether you compete against your achievements last week or you set up a weekly step challenge with your coworkers, working toward a win can help you stay on track.

Download Evidation today

If you're ready to take charge of your health by putting your data to work, we're ready to help. Last year, our 5 million members took 951 billion steps and made countless contributions to the future of medicine. Download the app today to start learning how you can make simple changes to take your health to the next level.

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