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Getting plenty of exercise, enjoying healthy food, and using stress management techniques can all help you feel your best—but the decisions you make during the day aren't the only factors that contribute to your wellness. High-quality sleep can make a world of difference in your well-being.

Many people are living with silent sleep apnea, which can result in problems with cardiovascular and metabolic health. Snoring is a well-known symptom of sleep apnea, but the condition can present in other ways—some people who have sleep apnea may not snore at all. Here, we'll explore the other symptoms of sleep apnea, and the next steps you should take if you believe you may have the condition.`

What is sleep apnea?

Sleep apnea occurs when breathing stops and restarts repeatedly during sleep. Apneas—periods of breathing pauses that last between 10 and 30 seconds—typically occur several times throughout the night. This common condition can result in restless sleep that can make it difficult to function safely and efficiently the following day. While snoring is the most common symptom of sleep apnea, there are other symptoms that can also indicate the condition.

For many people, sleep apnea goes undiagnosed for years. This can result in many issues, including difficulty with memory, trouble concentrating, difficulty making decisions, and negative changes in behavior. Serious health problems, including high blood pressure, obesity, and heart disease, are linked to poor sleep.

If you think you or a loved one may be experiencing sleep apnea, it's important to work with a qualified healthcare professional to get a diagnosis and treatment that can help you get back to getting the sleep that you need.

Types of sleep apnea

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea.

Obstructive sleep apnea is more common than central sleep apnea. During obstructive sleep apnea, the upper airway becomes blocked repeatedly during sleep. This can be caused by hormonal issues, large tonsils, obesity, and other health conditions. Airflow can be reduced or completely blocked during sleep apnea episodes. This type of sleep area can range from mild to severe, and may come and go with hormonal changes, weight changes, and other factors.

Central sleep apnea occurs due to neurological issues that stop the brain from sending the body the signals necessary for respiration. If you have health conditions that affect your brain's ability to send messages to your chest muscles and/or your respiratory system, you may experience central sleep apnea.

It's also possible to experience complex sleep apnea, a condition that combines aspects of both obstructive and central sleep apnea. Most people who have complex sleep apnea find out about their condition after treatment for obstructive sleep apnea proves ineffective.

Can you have sleep apnea without snoring?

Yes, you can have sleep apnea without snoring. Many people first become aware that they may have sleep apnea when their partner tells them that they've been snoring, or that they stop breathing and/or gasp in their sleep.

Other common symptoms of sleep apnea include:

• Daytime fatigue
• Morning headaches
• Falling asleep during pauses in the day, for example, while watching a TV show or sitting at a work desk
• Dry mouth upon waking
• Mood changes
• Difficulty concentrating

While a night or two of poor quality sleep can result in fatigue, a consistent lack of sleep can lead to serious health issues over time, including stroke, high blood pressure, diabetes, and heart disease.

When to seek medical advice and how sleep apnea is diagnosed

If your partner has noticed excessive snoring or other symptoms consistent with sleep apnea, you find that you're falling asleep during abnormal times, or you simply can't seem to feel rested despite getting plenty of sleep, it's important to reach out to a medical professional to learn whether you may have sleep apnea. Your doctor will likely prescribe a sleep study. While you may be required to spend the night in a sleep study lab, some people are able to complete sleep studies at home. Your doctor will use the data collected during your sleep study to determine whether you have sleep apnea.

If you are diagnosed with sleep apnea, your doctor will recommend a course of treatment based on your needs. Sleep apnea treatment can include using a CPAP machine at night to equalize pressure as you breathe, lifestyle changes, and/or surgery.

Using Evidation and connected apps to track sleep patterns and symptoms

Sleep apnea can stop you from getting enough sleep, and can have serious consequences if left untreated. If you think you may be experiencing symptoms of sleep apnea, it's important that you talk with a healthcare professional about scheduling a sleep study. Sharing your sleep data with your doctor can help them understand the severity of your symptoms. You can track this data using a wearable tracker, an app on your phone, or an in-bed tracker.

At Evidation, it's our job to help you feel your best

When you're struggling to get a good night's sleep, it can become impossible to feel healthy and energized throughout the day. Paying attention to the lesser-known symptoms of sleep apnea can help you determine whether you may have an issue that requires medical attention. If you notice that you're waking up with a dry mouth, headaches, or you simply don't feel rested in the morning, talk with your healthcare provider about whether you may be experiencing sleep apnea.

At Evidation, our team is here to help you work toward your wellness goals. When you choose to share the health data you're already tracking (such as your sleep data), we're able to use that information to offer personalized, content-based insights that can inform your next steps toward becoming your happiest, healthiest self. Ready to get started? We can't wait to support you. Click here to learn more about how Evidation works and download our free app today.

If you're newly on a gluten-free diet, it can be tough to figure out which foods are the right fit for your needs. There are many reasons why you might decide that gluten isn't the right fit for you, including gluten sensitivity, celiac disease, or other health issues. Here, we'll explore how you can make informed dietary choices that allow you to fully enjoy your food while accommodating your needs.

What is gluten, and why do some people need to avoid it?

Gluten is a protein that's found in wheat, as well as in several other grains, including barley, rye, and semolina. This naturally-occurring compound can be extracted from these grains and added to other food products to add texture and flavor.

Most people don’t have a problem processing gluten. Typically, digestive enzymes help the body to digest food. Gluten, however, does not fully break down. Gluten that is not digested makes its way to the small intestine. For some people, however, undigested gluten in the small intestine can create an autoimmune response or other difficult symptoms.

Celiac disease is an autoimmune response to gluten. Left unchecked, celiac disease can cause damage to the small intestine. People with other digestive conditions, such as IBS or diverticulitis, may find that they feel better on a gluten-free diet.

Foods that are naturally gluten-free

Many foods are naturally gluten-free. Incorporating plenty of naturally gluten-free foods into your diet can help you stick to your nutrition plan while enjoying a wide variety of foods.

Naturally gluten-free foods include:

• Fruits
• Vegetables
• Meats
• Fish
• Dairy products
• Legumes
• Herbs and spices (in their pure form)
• Oils and fats
• Eggs
• Grains including rice, quinoa, millet, buckwheat, and corn
• Nuts and seeds

Safe gluten-free grains and starches

While a gluten-free diet certainly can also be a low-grain and starch diet, it doesn't have to be that way.

Gluten-free grains and starches that you can enjoy on a gluten-free diet include:

• Rice
• Quinoa
• Sorghum
• Potatoes
• Millet
• Tapioca
• Buckwheat
• Amaranth
• Corn

If labeled gluten-free, you can also enjoy oats, oat bran, oat flower, and yeast.

Packaged foods that may contain hidden gluten

It's important to keep an eye out for hidden gluten in foods that you may not think of as containing gluten, including dressings, sauces, and sweets. While it can be frustrating to find gluten in unexpected places, you'll likely quickly find replacements that taste just as good—and that help you feel your best.

Common packaged foods that (surprisingly) contain gluten include:

• Beer
• Candy
• Caramel coloring
• Cold cuts
• Flavored potato chips
• Flavored yogurt
• Hot dogs
• Malt extract
• Rice mixes
• Soy sauce
• Salad dressings
• Spice mixes
• Teriyaki sauce
• Veggie burgers

We get it: it can be tough to give up some of your favorites when you realize you need to adopt a gluten-free diet. Thankfully, you'll find that most grocery stores now offer a gluten-free section. You'll also be able to find plenty of options for homemade gluten-free treats, and you'll be able to rest assured that the foods you make in your own kitchen are free from cross-contamination.

Foods to avoid on a gluten-free diet

In addition to avoiding wheat, there are some other whole foods that you'll need to keep out of your diet in order to stick to your gluten-free plan.

Whole foods that you'll need to stay away from on a gluten-free diet include:

• Barley
• Brewer's yeast
• Bulgur
• Farro
• Malt
• Modified wheat starch
• Rye
• Semolina
• Spelt

How to read food labels for gluten content

It's important to take your time learning how to effectively read labels to find hidden sources of gluten, especially as you're beginning your gluten-free journey and learning what foods work for you.

A few simple tips to help you identify sources of gluten on food labels include:

• Check if the label says gluten-free. If it does, you're good to go. If it doesn't, it's time to do some digging.
• Look under the ingredients (typically underneath the nutrition facts section) for the "contains" information. If gluten, wheat, wheat starch, rye, barley, brewer's yeast, malt extract, malt vinegar, or malt flavor are listed, you'll want to put the product back on the shelf.
• Look for voluntary advisory statements, such as "may contain wheat" or "processed in a facility or on equipment that processes wheat," and avoid these products.
• You can also use apps like Spoonful to help you determine whether certain products are gluten-free.

Tips for eating out on a gluten-free diet

Enjoying your favorite restaurants can become a little complicated when you're on a gluten-free diet plan, but often, you'll find that you're able to keep enjoying your favorite restaurant-prepared meals.

A few tips to help you stay on track when you're dining out:

• Avoid fast food and quick-service restaurants, as a hurried atmosphere can make it less likely that the kitchen will be able to fully accommodate a gluten-free diet.
• Call before you arrive at the restaurant to talk to the host/hostess and/or chef to discuss your options.
• Clearly explain your dietary restrictions to your server. It may be helpful to have your restrictions listed on a card so that your server can easily relay necessary information to the chef.
• When your food is brought to the table, confirm that it's what you ordered.

Evidation: Here to support your health, no matter what your nutrition plan

No matter what your health goals, Evidation is here to help you stick to the guidelines that help you feel your best. When you choose to share the health data you're already tracking with Evidation, we're able to aggregate your data to provide you with content-based, personalized insights that can provide you with the information you need to keep moving forward in your health journey. Click here to learn more about Evidation and download our free app today.

The most common form of arthritis, osteoarthritis, occurs when the protective tissue that normally protects the ends of the bones begins to deteriorate. Many people experience osteoarthritis over time. Thankfully, there are steps that you can take to minimize the symptoms of osteoarthritis, including choosing anti-inflammatory foods that can help to slow the progression of the disease.

Here, we'll explore how your nutritional choices can support a comfortable life with osteoarthritis, and how you can work some of these anti-inflammatory foods into your daily diet.

Importance of anti-inflammatory foods for osteoarthritis

While foods and supplements cannot cure osteoarthritis, certain diets can reduce the symptoms of the condition for some people. Inflammation is a common symptom of osteoarthritis that can lead to pain. When you choose to enjoy foods that have anti-inflammatory properties, you may be able to reduce your pain, allowing you to move through your daily activities more easily.

Eating a healthy diet rich in anti-inflammatory foods often naturally leads to lower cholesterol levels, which may help to reduce your risk of developing cardiovascular disease, which has been linked with osteoarthritis. Finally, eating whole, nutrient-dense foods may also help you lose weight, which can help to ease pressure on your joints, lessening your osteoarthritis symptoms.

Omega-3 rich foods for joint health

When eaten as a part of a balanced diet, foods that are rich in omega-3 fatty acids may help to reduce inflammation in the body.

According to registered dietitian Mira Ilic, polyunsaturated fats are key for overall well-being. There are two types of polyunsaturated fats, omega-6s and omega-3s.

Of the difference between the two, Ilic says, "Omega-6s tend to be pro-inflammatory. The American diet has 10 or more omega-6s than omega-3s, so it's important to understand the right balance."

Foods rich in omega-3 fatty acids include:

• Mackerel
• Salmon
• Herring
• Anchovies
• Flaxseed
• Chia seeds
• Walnuts

We need some omega-6 fatty acids in our diets as well, but it's important not to overdo it on foods that are rich in omega-6s, including eggs, mayonnaise, sunflower seeds, canola oil, and safflower oil.

Antioxidant-rich fruits and vegetables

Many studies have shown a connection between a diet rich in antioxidants and a decreased risk of diseases associated with chronic inflammation. You already know that enjoying a healthy diet is key to easing osteoarthritis pain—loading up on these antioxidant-rich fruits and vegetables can help your nutrition plan do even more to ease your symptoms.

Antioxidant-rich fruits and vegetables include:

• Blueberries
• Cranberries
• Artichokes
• Blackberries
• Kidney, pinto, and black beans
• Dark leafy greens
• Strawberries
• Red delicious apples
• Pecans

Keeping these foods on hand and incorporating them into your meal plan whenever possible may help to relieve some of your symptoms and help you feel your best.

Foods high in vitamin D and calcium

Your body needs both calcium and vitamin D to function, and both nutrients help to keep your bones and muscles healthy and strong. Enjoying healthy snacks and meals that are high in vitamin D and calcium can help to lower your risk of bone fractures. When your body doesn't get enough calcium from food, it can pull it from your bones, causing the bones to weaken. Vitamin D helps your body absorb calcium. Both nutrients are crucial in helping you strengthen your bones.

Foods high in vitamin D include salmon, canned tuna, canned sardines, egg yolks, plant-based milks, fortified cereal, and orange juice. Foods high in calcium include cow's milk, cooked collard greens, canned sardines, ricotta cheese, low-fat plain yogurt, Greek yogurt, cooked kale, and oranges.

Incorporating fiber-rich foods to reduce inflammation

Current research shows that a diet high in fiber may help to reduce inflammation, potentially easing your osteoarthritis symptoms. In addition to potentially lowering inflammation-related proteins in the body, enjoying foods high in fiber may also help you lose weight. If you're overweight, weight loss may help to reduce your osteoarthritis symptoms as it eases the pressure on your joints.

Foods that are high in fiber include:

• Oatmeal
• Cornmeal
• Brown rice
• Beans
• Broccoli
• Chia seeds
• Lentils
• Avocado
• Pears
• Apples
• Sweet potatoes

Making anti-inflammatory nutrition an integral part of your osteoarthritis care plan

Changing the foods that you eat to support your body's fight against osteoarthritis symptoms can help you feel your best. In addition to including the foods listed above in your dietary plan, it's also a good idea to avoid foods that can increase inflammation, including red meat, processed meat, margarine, foods with added sugars, fried foods, processed snack foods, and refined grains.

Your doctor may also recommend that you engage in exercise at least a few times each week. According to the Arthritis Foundation, "Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis."

It's also important to see your doctor regularly and follow their recommendations to help you live the happiest, most comfortable life possible.

The Evidation team is here to help

At Evidation, we're here to support you through every step of your wellness journey. Whether you're just getting started with figuring out how to be your healthiest self or you're working to fight against specific health issues, we're here to provide you with the health insights that you need to move forward. When you choose to share the health data that you're already tracking, we'll work to provide you with content-based insights that make sense for your wellness. Click here to learn more about Evidation and download the app today.

Most of us have engaged in emotional eating at some point. Whether it's hitting up the drive through after a stressful day at work, indulging in cake and ice cream after an argument with a loved one, or ordering pizza when you're feeling down, it's common to use food to combat negative emotions. Emotional eating, however, can have negative consequences. Here, we'll explore the definition of emotional eating, how you can identify your emotional eating triggers, and some strategies you can use to stay in control and stick to the nutrition plan that helps you feel your best, even when life gets tough.

What is emotional eating?

According to the Mayo Clinic, "Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness, and loneliness. Major life events, or more commonly, the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts."

Whether you're working to lose weight or simply have found that emotional eating is stopping you from stealing your best, it can be tough to get out of the habit of using food to soothe tough emotions. Food can serve to distract you from negative emotions or thoughts, or you may find that you crave the feel-good chemicals your brain creates when you enjoy sugary treats when you're going through a tough time. Using food as a coping strategy for tough emotions, however, can actually make you feel worse over time. Developing healthy coping strategies instead of using food for comfort can help you work through negative emotions in a way that’s conducive to your well-being.

Identifying triggers of emotional eating

Understanding the emotions or events that trigger your emotional eating can help you develop strategies needed to maintain healthy habits, no matter what life throws your way.

There are a wide variety of factors that can trigger emotional eating, including:

• Anxiety: Many people find that when they feel nervous or anxious, foods high in sugar, salt, or fat can provide temporary relief. If you're someone who eats to quell anxiety, you might notice that you reach for foods high in salt, sugar, or fat without thinking in difficult times.
• Boredom: Eating foods—especially foods that are hyperpalatable—can be an exciting distraction from boredom. If you emotionally eat due to boredom, you might find yourself staring into the fridge, looking for something appealing, even though you aren't actually hungry.
• Depression: Some people lose their appetites when they experience depression, while others experience an increase in appetite. Research shows that depression-influenced eating choices tend to be energy (calorie) dense, and more palatable than less calorically dense options.
• Fear: In some cases, emotional eating can cause a sense of fear, which results in further emotional eating. If you emotionally eat, experts state that you may begin to fear there's a larger root problem, creating additional stress that can leave you feeling out of control.
• Grief: Many people experience struggles with their weight and appetite when they're going through the grieving process. Over time, this can develop into an eating disorder. If you're experiencing episodes of binge eating (eating large quantities of food in a short period of time) during a time of grief, it can be helpful to talk with a grief counselor who can provide you with the support you need to move forward.
• Loneliness: Many people who live alone (and even those who live with others but feel lonely in their situations or relationships) use food to reduce feelings of loneliness, especially at the end of the day. A 2014 study showed that people who are lonely are more likely to experience binge eating disorder (a condition in which individuals binge eat regularly, while feeling out of control).
• Stress: When the body is stressed, you'll release cortisol, a hormone that can increase your appetite, make you store more body fat, and cause you to gain weight. This is especially common during periods of prolonged stress.

Mindful eating practices to stay present during meals

Thankfully, taking steps to stay present while you're eating can help to reduce emotional eating.

Some strategies that can help to reduce binge eating include:

• Pause for a moment before eating. Take the time to ask yourself whether you're dealing with an uncomfortable emotion or if you're truly hungry. This may not stop all instances of emotional eating, but it can help you to get in the habit of understanding why you're eating.
• Try an alternative. It can be tough to figure out how to deal with tough emotions, but trying an alternative method of stress management can help. Taking a few moments to go for a walk, try a three-minute meditation, or call a friend to decompress may help to stop the urge to emotionally eat. Incorporating regular stress management strategies (like attending yoga class or therapy) can reduce the urge to emotionally eat over time.
• Consider progress over perfection. In times of stress, you may feel like you have no choice but to eat sugar, salty snacks, or other foods that you use to quell tough emotions. Breaking free from these patterns can be difficult, and may take some time. Instead of getting down on yourself when emotional eating happens, try to learn from the experience so that in the future, you're able to choose stress management techniques that are more in line with your health goals.

Creating a balanced meal plan to prevent overeating

Whether you're dealing with occasional emotional eating, you're experiencing binge eating disorder, or you're simply looking for ways to eat that can help you better manage your stress, creating a balanced meal plan can help.

In times of anxiety or other negative emotions, it can be tempting to reach for foods that make you feel better. When you have a clear-cut plan for what you're going to eat throughout the day, you may be more likely to stick to eating in ways that are conducive to your overall wellness.

Keeping a food journal can be a smart way to understand your eating patterns and begin to develop a plan that makes sense for your needs. Noting what you eat—and the emotions that you're dealing with while you're eating—can make it easier to understand where you're going off track.

If you're struggling with emotional eating, keep these tips in mind when developing a balanced nutrition plan:

• Aim for at least five servings of fruits and vegetables each day.
• Pay attention to the foods or beverages that increase negative emotions that may make you more prone to emotional eating. Alcohol, sugar, and caffeine may make it harder to effectively manage your stress levels.
• If it works for you, planning a weekly menu can help to provide the nutrients that you need, allowing more consistent energy levels and lowering the likelihood that you'll eat outside of your plan.
• Stay hydrated. Aim to drink at least half of your bodyweight in ounces of water each day.

If you're having trouble getting emotional eating under control, it's a good idea to talk with your primary care provider, a therapist or counselor, or a registered dietitian to get the support that you need. There's no shame in asking for help, and you may find that doing so is the first step toward understanding that you don't have to try to deal with stressful emotions on your own.

Building a support system to stay accountable

There's strength in numbers, and if you struggle with emotional eating, you're not alone. Talking to friends and family who deal with similar issues, joining a support group (such as Overeaters Anonymous), or talking to your primary care provider about a referral for support can all help you get the community you need to change your habits, one choice at a time.

Using Evidation and connected apps to track progress and habits

Making changes to your eating patterns can be tough, and you don't have to try to figure it out on your own. In addition to developing a meal plan, creating a support system, and understanding the emotions that lead you to emotionally eat, downloading the Evidation app can provide you with the insights you need to create new habits and feel your best.

If you're ready to get started on the path to becoming your happiest, healthiest self, we're here to help. Click here to download Evidation today and learn more about how we can provide you with the insights you need to support your journey to optimal wellness.

Go vegan. Eat whole foods. Don't eat fruit. Go carnivore. Eat every three hours. Eat one meal a day. Don't eat carbs. Eat fat. Don't eat fat.

Trying to figure out the right way to eat can be exhausting.

At Evidation, we're here to help you sort through common nutrition myths so you can separate fact from fiction and figure out what nutritional style makes sense for your preferences and needs. We believe in taking a balanced, sustainable approach to nutrition, rather than recommending fad diets and quick fixes that will leave you feeling exhausted. Here, we'll explore some of the most common nutrition myths, and give you the actual, expert-backed truth so you can make fact-based decisions for your health.

Myth 1: Carbs are bad for you

Fact: Our bodies use carbs for energy, and not all carbs are unhealthy.

Carbohydrates have gotten a bad rap over the past few decades. While cutting out carbs can result in rapid weight loss, it's usually not a good idea to cut carbs out completely.

Many carbohydrates—like fruits, vegetables, and beans—offer a valuable nutritional profile that can provide you with the energy you need to feel your best. Cutting down on refined carbohydrates—like candy, soda, and potato chips—is often a smart move.

While simple, refined carbohydrates can leave you with an energy crash and a craving for more processed foods, complex carbohydrates can provide you with sustained energy and the fiber your body needs to keep your digestive system moving smoothly.

The bottom line: if carbs fit into your recommended caloric intake, they can be a healthy choice that can fuel your body. If you're concerned about your blood sugar due to diabetes or another health condition, you'll want to talk with your healthcare provider to get their recommendations on enjoying carbs in a way that will support your overall health.

Myth 2: Eating fat makes you fat

Fact: Fat is an essential nutrient that helps you absorb vitamins and stay satiated.

Fat doesn't make you fat—in fact, it can have the opposite effect if you utilize fat in a way that fuels your body. The low-fat craze of the 1990s left many of us cutting out fat in favor of low-fat, high-sugar, high-carbohydrate foods.

Harvard University nutrition expert Dr. Frank Sacks says, "There's still this misconception that eating fat—any kind of fat—is bad, that it will lead to heart attacks or weight gain. That's not true. People really should be encouraged to eat healthy fats."

While it's a smart health move to avoid trans fats and to minimize the amount of saturated fat that you consume, it's important to include healthy fats in your diet.

Myth 3: You need to detox regularly

Fact: Your kidneys and liver detox your body.

Fancy, expensive detox diets aren't likely to make you healthier long-term, rather, they're likely to make you spend some extra time in the bathroom, and potentially become dehydrated in the process.

In the podcast The Science of Health, guest Dr. Frank Marino, toxicologist at University Hospitals, said, "The only thing you need to detox your body naturally, and I hate to even say that because I don't think anyone really does need to detox, is just your liver and kidneys. And, if those aren't working, you should seek medical attention anyway."

While you might notice that you lose a few pounds during and after a detox diet, they're likely to reappear as soon as you go back to eating normally. The better option? Get and stay healthy the old-fashioned way. Eating plenty of veggies and fresh fruits, increasing your exercise, and drinking plenty of water will benefit you more than any detox or cleanse.

Myth 4: All calories are created equal

Fact: Processed foods can taste good—but they don't hold a candle to whole foods nutritionally, even if they have identical calorie counts.

If you're working to clean up your diet, it can be tempting to go for maximum flavor while sticking to your caloric limit. Doing so, however, can make it harder to stick to your plan. For example, eating 100 calories of added sugar will cause lowered energy levels and additional sugar cravings, while eating 100 calories of protein will cause lasting energy and will give your metabolism a boost. Protein requires a higher amount of energy for digestion than carbohydrates or fat. This means that when you eat calories from protein, you're boosting your metabolism, making it easier for your body to shed excess fat.

Myth 5: You should avoid all sugar

Fact: Avoiding processed sugar is a better idea than avoiding all sugar.

There's no doubt that it's a good idea to cut down on the amount of sugar that most of us eat each day, but there's no need to cut sugar out of your diet altogether. Added sugar—like the maple syrup you put on a waffle or the honey you stir into your tea— is different from naturally occurring sugar in natural foods like corn, berries, oranges, tomatoes, bananas, etc. Most natural foods that contain sugar also contain fiber, helping your body to absorb the sugar at a slower rate.

An important note if you're trying to cut down on sugar: natural sugars—like honey, maple syrup, and agave nectar—are processed the same way as added sugars, like white sugar or brown sugar. While it's OK to enjoy added sugar from time to time, be careful not to let clever marketing trick you into believing a muffin made with honey is any different from a muffin made with white sugar.

Myth 6: Supplements can replace a balanced diet

Fact: It's best to get your nutrients from whole foods when you can.

According to Dr. Howard Sesso, an epidemiologist at Brigham and Women's Hospital, "As we get older, our ability to absorb nutrients from food decreases. Also, our energy needs aren't the same, and we tend to eat less."

While supplements sound like an easy way to get all of the nutrients that you need, vitamins and minerals are at their most potent when we get them from actual food. In addition, food is typically far less expensive than supplements, and has additional health benefits.

If you're not able to change your diet or need supplements for another reason, talk with your healthcare provider to ensure that you're choosing a carefully-tested, reputable brand.

Myth 7: Late-night eating always leads to weight gain

Fact: If you're eating in a caloric deficit or at your maintenance level, you won't gain weight, no matter what time of day (or night) you eat.

If you've ever found yourself enjoying one thing after another in the midnight glow of the refrigerator light, you're not alone. In most cases, the total amount of calories you're eating during the day—and the quality of the foods that are providing those calories—is the most important factor when it comes to determining whether your diet will cause you to gain weight.

That being said, eating at night may not make you feel your best. Research shows that people who eat at night may have increased appetites, and that eating late in the day may actually cause your body to burn fewer calories. If you eat late at night, your quality of sleep may be negatively affected, making you more likely to reach for sugary treats and other quick energy sources during the following day. While it's unlikely that an occasional late night dinner or treat will have any effect on your weight, it's best to try to finish your food for the day at least a few hours before you go to bed.

Ready to feel your best? We've got you

It can be tough to sort through the popular nutrition myths, exercise fads, and quick fixes that you'll find in every corner of the internet, and at Evidation, we're here to help you turn down the pseudoscience noise and learn real, research-backed strategies that help you feel your best.

When you download the Evidation app, you'll be able to choose to share the health data that you're already tracking. Using the information that you choose to share, we'll provide you with personalized, content-based insights and recommendations to help you make choices that propel your wellness forward.

We're here to provide you with the insights, tips, and tricks that you need to meet your goals. Whether you're working toward fat loss, increasing your fitness, or you're curious about reversing lifestyle-related diseases, Evidation can help. Click here to learn more about how Evidation works and download the app today.

An apple a day doesn't just keep the doctor away—it can keep the pounds away, too. Enjoying fruits and vegetables is a key part of many nutrition plans, and adding apples to your diet can provide the fiber, vitamins, and craving-kicking natural sweetness that you need to stick to your nutrition goals for weight loss.

Here, we'll take a look at the nutritional profile of apples, how enjoying apples can support healthy weight loss, the best variety of apples to help you manage your weight, ways that you can include apples in your meals and snacks, and the best way to include apples into your nutrition plan when you're trying to lose weight.

Nutritional profile of apples

The nutritional profile of apples can vary depending on size and variety.

A typical apple's nutritional profile includes:

• Calories: 95
• Protein: .4g
• Carbs: 25g
• Sugar: 19g
• Fiber: 4g

Despite the semi-high natural sugar content of an apple, its glycemic index—or the amount that your blood sugar increases after eating one—is low, due to its high fiber content.

How apples support weight loss

Apples are rock stars in the weight loss world, and for good reason. Their impressive nutritional profile and myriad health benefits make apples a great choice.

Here's why you should consider adding apples to your weight management plan:

• High fiber content. Foods with a high fiber content have the ability to help you feel full for longer periods of time, and can aid in digestion. Eating apples regularly can help you meet your daily fiber requirements, which can help create sustainable weight loss.
• Low calorie content. Apples—like many fruits and vegetables—have a high water content, creating a lower calorie count that makes them easy to fit into most weight loss nutrition plans.
• Simplicity. It's hard to beat the convenience and versatility of apples. When you're on the run and need a healthy snack, throwing an apple into your bag is a simple option. Apples don't need to be refrigerated, don't require a container, and can be eaten on the go.

In a 12-week study, overweight women who ate 1.5 apples per day lost 2.9 pounds over the course of the study compared with women who did not add apples to their diet. The results of the study suggest that high-fiber diets tend to decrease body weight—researchers noticed the same phenomenon in a group that added pears, another high-fiber fruit, to their diet.

Best types of apples for weight management

When you're browsing in-season produce and are trying to find the best apples for your health, any choice is going to be a good one. The best apple for your health is the one that you're going to eat, so choosing your favorite variety is what matters.

That being said, there are some apple varieties that offer specific health benefits, including:

• Red Delicious apples have higher levels of antioxidants than other types of apples.
• Pink Lady and McIntosh apples are known for their high vitamin C levels.
• Honeycrisp and Granny Smith apples provide the most substantial fiber boost.

Creative ways to include apples in your meals and snacks

Ready to add more apples to your diet? Whether you enjoy them alone or with other healthy foods, you'll quickly be able to see what an easy and helpful addition apples are to a balanced diet.

Check out these satisfying snacks that can help you fit more apples into your day:

• Fruit salad: Add apples to a salad of summer fruits for a fiber boost and a fun crunch.
• Apples and peanut butter: Add this satisfying snack to your daily routine, or enjoy it alongside a meal.
• Apple nachos: In the mood for a decadent dessert? Slice apples thinly and drizzle with a bit of honey. Top with sliced almonds and shredded coconut.

How many apples should you eat per day for weight loss?

Eating up to three apples each day may help with weight loss. It's important to note that unless you're eating at a caloric deficit, you won't lose substantial weight. Experts recommend adding apples to a calorically appropriate, high protein diet that's low in added sugars. Engaging in both cardio exercise and strength training can also help to support your weight loss efforts.

At Evidation, we're here to help you make the healthy decisions that make you feel your best

When you choose to share the health data that you're already tracking with Evidation, you're making a smart move toward getting the information you need to move forward on your health journey. We'll use the data that you choose to share to offer personalized, content-based insights that provide you with the information you need to make progress. Bonus: with your permission, we'll be able to use your health data to inform medical research, allowing you to do your part to make the world a healthier place.

We'd love to support you as you work toward becoming your happiest, healthiest self. Whether you're just getting started with improving your health or you're looking for a new component to add to your wellness toolkit, we're excited to have you on board. Click here to learn more about how Evidation works and download the app so you can get started today.

The colon—also known as the large intestine—is a vital part of your digestive system. Measuring about five feet in length, the colon performs several functions for your body, including water absorption, waste storage, bacterial fermentation, and stool formation. Taking care of your colon by eating foods that support its functioning is key to avoiding gastrointestinal disorders, including colorectal cancers and inflammatory bowel disease.

Here, we'll take a look at why your colon plays such an important role in your overall health, foods you can enjoy to keep your colon healthy, and which foods you should avoid in order to protect your colon.

Importance of a healthy colon

Colon health is crucial, and you can take many steps that can contribute to the overall health of your colon. Taking care of your colon ensures that your body is able to absorb vital nutrients from food, and is able to remove waste properly.

If your colon is not functioning properly, you may experience digestive issues such as irritable bowel syndrome, constipation, abdominal pains, and diarrhea. If you're experiencing these issues, it's key to talk with your doctor at your yearly checkup. Your doctor may also recommend age-appropriate colon tests for early detection of problems, such as a colonoscopy, to detect cancer and other conditions.

Thankfully, there are many foods you can eat to help support the health of your colon. Here, we'll explore a few different categories of foods that support colon health.

High-fiber foods for colon health

Eating a balanced diet rich in fiber can go a long way in supporting the health of your colon. Enjoying whole foods, especially fruits and vegetables, can help to provide you with the fiber that you need to keep your digestive system running smoothly and protect your colon.

Fiber-rich foods that you can add to your diet include:

• Kidney, black, and pinto beans
• Lentils
• Soybeans (edamame)
• Acorn squash
• Guava
• Strawberries
• Collard greens
• Broccoli
• Carrots
• Bananas
• Cauliflower

Probiotic-rich foods that support digestion

When your colon is healthy, it supports a diverse microbiome in your gut, which can support your immune system, help with digestion, and even support a healthy mood. Many bacteria that are beneficial to the digestive system reside in the colon. These bacteria help your body to utilize nutrients found in food, including vitamin K and some B vitamins.

Eating foods that are rich in probiotics can help to support your body's microbiome and can help keep your colon healthy.

Foods that are rich in probiotics include:

• Yogurt
• Kefir
• Sourdough bread
• Buttermilk
• Sour pickles
• Soft cheeses
• Miso soup
• Sauerkraut

If you're not a fan of fermented foods, you can also explore probiotic supplements that help to support your body's needs.

Antioxidant-rich foods for colon protection

Antioxidants work to slow or stop the oxidation process in the body, which can protect your cells from dangerous free radicals. Left unchecked, free radicals can attack healthy cells, which can lead to the development of tumors.

It's believed that eating foods rich in antioxidants can promote overall health, including colon health.

Some foods rich in antioxidants include:

• Kidney, black, and pinto beans
• Blueberries
• Cranberries
• Artichokes
• Raspberries
• Strawberries
• Russet potatoes
• Dark leafy greens
• Prunes
• Pecans

Hydrating foods that support colon function

Drinking plenty of water is paramount to supporting the health of your colon. When you stay hydrated, your body is less likely to become constipated. Having regular bowel movements helps to keep the colon healthy. In addition to drinking plenty of water throughout the day, you can also enjoy foods with a high water content to boost your overall hydration levels.

Foods that have high water content and can contribute to colon health include:

• Watermelon
• Cantaloupe
• Strawberries
• Oranges
• Peaches
• Cucumbers
• Broths and soups
• Lettuce
• Plain yogurt
• Celery
• Zucchini
• Grapefruit
• Cauliflower
• Bell peppers

Foods to avoid for better colon health

Unfortunately, there are some foods that are particularly hard on the colon, including:

• Red meat
• Processed meats
• Alcohol
• Added sugars
• Deep fried foods
• Coffee
• Dairy products

If you're currently dealing with a colon condition, it's important to talk to your healthcare provider for dietary recommendations.

Tips for incorporating colon-friendly foods into the diet

Changing your diet can take some time, and researching ways to support your colon health is an important first step in the right direction.

Some ways to begin the process of adopting a colon-friendly diet include:

• Cut up fresh fruits and vegetables every few days so that you always have a healthy snack available
• Use an app to track your nutrition and aim for at least 30 grams of fiber each day
• Drink plenty of water as you add more produce and other fiber-rich foods to your diet
• Take it slow—it can take some time for your body to adjust to increased fiber levels

We're here to support you at every stage of your wellness journey.

Becoming your healthiest self is hard work, and it's important to have a good support system to help you make the choices that take your health to the next level. At Evidation, we're here to help you make the most of the health data you're already tracking. With your permission, we'll use the health data you're already gathering to develop personalized, content-based recommendations and articles that you can use to inform your next steps. No matter where you're at on your health journey, we're here to help you keep moving forward. Click here to learn more about how Evidation works and download the app today.

If you're searching for the answers to questions like "How much chia seeds per day to lose weight?" or "Are chia seeds good for you?" you've likely heard about the many benefits of these tiny, fiber-packed nutritional powerhouses. Chia seeds are celebrated superfoods that are known for their myriad health benefits and their ability to support weight loss. Here, we'll explore the benefits of chia seeds, learn how eating chia seeds each day can help to support healthy weight loss, and delve into recipes that help you make chia seeds a part of your daily nutrition plan.

Nutritional profile of chia seeds

Chia seeds are nutrient powerhouses, making them a great fit for any nutrition plan—not just for weight loss. Native to Guatemala and Mexico, chia seeds are the small, flat, oval-shaped seeds of the chia plant.

Let's take a look at the nutritional profile of chia seeds.

Nutrition facts for 1 tbsp (12g) of chia seeds:

• Calories: 58
• Total Fat: 3.7g
• Total Carbohydrates: 5.1g
• Fiber: 4.1g
• Protein: 2g

In addition to a solid macronutrient profile, chia seeds are also an abundant source of a variety of vitamins and minerals, including manganese, phosphorus, copper, selenium, iron, and magnesium. Incorporating chia seeds into your diet doesn't just work when you're actively trying to lose weight—they can also provide you with the fiber and nutrients you need to feel your best once you hit the maintenance phase.

How chia seeds support weight management

Losing weight can present challenges, and enjoying chia seeds may help you reach and maintain a healthy weight. In just two tablespoons of chia seeds, you can get nearly 40% of the daily recommendation for fiber. Eating a diet high in fiber has been shown to contribute to healthy weight loss.

That being said, chia seeds are not the end-all-be-all solution to weight loss, although adding them to a healthy, calorically appropriate nutrition plan may help to maximize your efforts.

Health benefits of chia seeds beyond weight loss

The benefits of enjoying chia seeds go far beyond any changes you may see on the scale. According to a 2023 review in the Journal of Functional Foods, the antioxidants in chia seeds may help to protect the heart and liver. Chia seeds may also help to prevent cancer, and may contribute to longevity. People who have type 2 diabetes, high blood pressure, and depression may also benefit from the fiber in chia seeds.

Chia seeds are also loaded with omega-3 fatty acids, a form of polyunsaturated fats. These are essential nutrients (meaning your body cannot make enough of them to survive), so it’s vital that you get them through food. Omega-3 fatty acids work to help all of the cells in your body function properly, but they're especially important to support eye and brain health. Chia seeds are loaded with ALAs (alpha-linolenic acid), the plant-based form of omega-3s.

Recommended daily intake of chia seeds for weight loss

While there's no official recommended daily dosage for chia seeds, adding one ounce (2 to 3 tablespoons) per day to a healthy diet may help support sustainable weight loss. It's a good idea to take your time when incorporating chia seeds into your diet. Adding a high volume of chia seeds can cause some digestive upset if your body isn't used to the high amount of fiber that the seeds contain.

Easy ways to incorporate chia seeds into meals and snacks

Looking for satisfying snacks that can help you include chia seeds in your daily life? Whether you're looking for a post-exercise smoothie or a sweet pudding to satisfy your sweet tooth, we've got you covered.

Try these ideas to enjoy chia seeds:

• Make chia seed pudding by combining 1/4 cup of chia seeds with 1 cup of liquid. Mix well and let the mixture sit for about 15 minutes. Stir occasionally. Your chia seeds will be about 80% hydrated. If you'd prefer a thicker pudding, allow the mixture to sit overnight in the fridge in a covered container.
• If you're making a smoothie, you can add a tablespoon of chia seeds per 8 ounces of liquid.
• If you're mixing chia seeds with yogurt, add a tablespoon to 8 ounces of yogurt, and be sure to add a bit of water as well to thin out the mixture and stop the chia seeds from clumping.
• Chia seeds can be added to baked goods as well. Tossing a few tablespoons into breads, muffins, or pancakes can help you amp up the nutrition in your favorite recipes.

Remember, take it slow when you're incorporating chia seeds into your diet, and be mindful of other sources of fiber in recipes so that you don't overdo it and cause digestive upset.

Evidation: Here to support every step of your health journey

When you're prioritizing your wellness, finding foods that support your journey can be fun and exciting. When you share the health data you're already tracking with Evidation, we'll compound your information to find and offer content-based, personalized insights that will help to propel you forward.

At Evidation, we believe that information is power, and we're here to help you make the most of the health data that you're already tracking. Click here to learn more and download Evidation today.

If you're interested in losing weight to become your happiest, healthiest self, congratulations! Beginning your weight loss journey is a fantastic step toward wellness, and at Evidation, we're here to support you every step of the way as you work toward your goal. Here, we'll dig into how you can start stacking up some weight loss wins so that you're able to create momentum to propel your journey forward.

Setting realistic weight loss goals

When you decide that you're ready to begin to move toward a healthy weight, it can be tempting to take extreme measures to lose weight fast. As motivating as it can be to see fast progress on the scale, extreme measures aren't typically healthy or sustainable, and can lead to gaining back the weight you may initially lose—and then some.

Tracking your progress toward your goals can help you stay motivated as you see your hard work paying off. Setting healthy, maintainable, realistic goals can help you stay on track on the days when sticking to your new healthy habits doesn't feel quite as exciting as it did in the beginning.

Consider the following when setting a weight loss goal:

• Start with 5-10% of your current body weight. According to the National Heart, Lung, and Blood Institute (NHLBI), starting with this initial goal is a realistic way to get started. You'll likely find that your energy levels and other facets of your health begin to improve with your initial loss, which can help to keep you moving forward (if you so choose).
• Aim to lose 1 to 2 pounds per week. According to the Centers for Disease Control, this gradual, steady pace helps people keep weight off more easily than people who lose weight rapidly.
• Set habit goals alongside weight loss goals. While you want to see the scale move each time you weigh in, setting habit-based goals can boost your health and help you get where you want to be. Choosing to walk 30 minutes each day, enjoying 5 servings of fruits and/or veggies every day, or drinking 70 oz. of water each day are all habits that contribute to weight loss.
• Consider your needs and lifestyle. Creating a personalized weight loss strategy that considers sex differences, cultural considerations, scheduling issues, family commitments, and other factors can all help you create a plan that's sustainable over time.

Importance of a balanced diet

Changing the way you currently eat to adopt a more balanced, satisfying approach to nutrition is one of the most important factors when it comes to healthy weight loss. As you increase your physical activity and start paying more attention to your sleep and stress levels, it's likely that you'll begin to notice which foods fuel your body—and which foods leave you feeling sluggish.

Try these tips to create more balance in your nutrition plan to help you continue moving toward your weight loss goals:

• Stop thinking of a diet as a temporary fix. A diet doesn't mean low-calorie, restrictive eating—it's simply the term used to describe the food we eat each day. Changing your diet to replace less nutrient-dense foods with more nutrient-dense foods can help to set you up for weight loss success.
• Talk with a pro. In addition to using a calculator to understand your caloric needs, talking with your healthcare provider or a registered dietitian can help you understand the number of calories that are necessary to move toward your weight loss goals without robbing yourself of energy and nutrients.
• Get away from empty calories. Empty calories—from foods like pastries, sugar-loaded drinks, and even foods that are often thought of as healthy options (like granola bars, smoothies, and salads)—can wreck your calorie budget for the day while also leaving you feeling unsatisfied. Look for a balance of protein, fat, and carbohydrates for each meal and snack, and be sure that you're getting plenty of fiber (aim for 25–35 grams per day) to help you stay satisfied.
• Consider how different foods make you feel. When you're adjusting to a new nutrition plan, it can be tough to focus solely on how foods taste, leaving you craving a return to your old habits. Focusing on how foods make you feel—for example, taking note of how much energy you have after enjoying a dinner of fish, veggies, and sweet potatoes—can help you stay focused on the good that your new way of eating is doing for your body.
• Consider portion sizes. Check the portion size in the nutrition facts on your foods, and be sure to accurately track your calories to help you stay on track (more on that shortly).

Incorporating regular physical activity

While changing your nutrition is more effective for weight loss than increasing your physical activity, combining the two is a winning combination both for weight loss and your health.

There's no need to hit the gym for hours at a time in order to lose weight. Simple movement like walking, yoga, and hiking can all help to contribute to your weight loss goals. If it's been quite some time since you last exercised regularly, starting with lower-impact exercises can be a good place to start, and you can increase the intensity of your workouts over time as your fitness begins to improve.

Ready to take it to the next level? Signing up for a 5K, taking a challenging aerobics class, or joining an adult sports league can all be fun ways to stay committed to getting sweaty.

The best workout is the one that you'll actually do. Take your time finding an activity that you enjoy, and don't be afraid to switch it up. Setting realistic goals around exercise (such as working out for 20 minutes a day, four days a week instead of working out every day for an hour) can also help you stay on track.

An important note: If you're working out for an hour or more, it's likely that you'll need to include some extra fuel in your day.

Hydration and weight loss

It's not a myth: research shows that drinking water may help you lose more weight. It's easy for the brain to interpret thirst signals as hunger signals, according to Dr. Melina Jampolis, a board-certified physician nutrition specialist. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain. You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories," says Dr. Jamopolis.

Unsure of how much water you should drink in order to stay hydrated throughout the day? The old "8 glasses of water a day" rule doesn't work for everyone. According to the National Academies of Sciences, Engineering, and Medicine, women should drink about 11 cups of water each day, while men should drink about 15.5 cups. While increasing your water intake alone isn't likely to spur weight loss, staying hydrated can lead to higher energy levels, better sleep, and less stress, all factors that can make it easier to drop pounds.

Sleep and weight loss: What's the connection?

Getting great sleep may help you lose weight. When you sleep, your body regulates ghrelin and leptin, two hormones that help to control your appetite. When you don't get enough sleep, these hormones are disrupted, and may leave you feeling more hungry throughout the day.

This doesn't mean that you're likely to eat larger meals after a night of poor sleep, rather, it means you're more likely to snack, says Dr. Chris Kacyon, Department Head of the Health and Fitness Science Department at Wake Technical Community College. "Lack of sleep, poor dietary decisions, and obesity are directly related," says Dr. Kacyon.

Tracking progress

Seeing your progress in real-time can help motivate you to keep moving toward your healthiest weight. Using apps and fitness trackers can help you learn more about your eating patterns, exercise patterns, sleep habits, and more. Apps only work if you use them, of course—be sure to turn on notifications for your fitness tracking apps so that you don't forget to log your food or a workout.

Many people experience anxiety around weight loss. It can be helpful to remember that you're a work in progress, and whatever number you see on the scale is simply information that can help to inform your next steps. You are more than your weight. If you begin to feel like you're becoming too focused on the number on the scale, talking with a therapist, social worker, or other mental health care provider can help.

Using the Evidation app

Technology can support your weight loss efforts. Once you start using apps to track your progress, Evidation is here to compound your data, creating personalized, content-based insights and action steps based on your daily actions. We only use the data you choose to share, and your privacy is our top priority.

Achieving and maintaining a healthy weight is an important part of overall wellness. When you're wondering how to start losing weight, it's key to take a balanced, sustainable approach that you'll be able to continue as you move closer to your goal. Enjoying a balanced diet, incorporating healthy movement into your lifestyle, staying hydrated, getting high-quality sleep, and tracking your progress can all help you move toward a weight that's healthy and sustainable for your body. We're here to support you every step of the way. Click here to learn more about Evidation and get started with our easy-to-use app.