Blog

Getting enough protein in your diet is key for optimal health--but it can be tricky to figure out if protein bars are the right option for you. Some people use protein bars as a convenient snack or meal replacement. While this can be a great option when you're on the go, it's important to understand the nutritional content of your protein bar to ensure that it meets your unique nutritional needs.

Here, we'll take a look at how to read the nutrition label of your protein bar, how to gauge the quality of the ingredients in your bar, and some special considerations to think about if you're trying to lose weight.

Let's dig in.

Decoding nutritional labels

Reading nutrition labels can help you understand whether a particular protein bar is a good choice for your body. You'll want to consider several factors as you read over the nutrition label of protein bars.

A few things to keep in mind:

• Take a look at the total sugar content in your protein bar. Sugar is sugar--and whether it's coming from a healthy-sounding source like brown rice syrup or a more nefarious-sounding option, your body sees it the same. Many protein bars have a high sugar content--equal or more than that of candy bars. While a high-sugar bar can be a treat that also provides nutritional benefits, it's usually not the best choice to fuel a workout. You'll also want to keep an eye out for artificial sweeteners. While they can keep sugar grams low, many have adverse effects on the body and can cause headaches, bloating, and gastrointestinal distress.
• You'll also want to take a look at the total calories in your protein bar. There's no upper limit for how many calories you should have in a bar, but you'll want to make sure that your bar fits into your total caloric needs for the day. If you're considering using a high-calorie bar to replace a meal, pay attention to whether you feel satisfied afterward to guide your choices in the future. If you feel full and satisfied with what you ate, fantastic! If you're left feeling like you didn't have a meal, it might be a better idea to choose a bar that more easily fits into your nutrition plan next time.
• Finally, be sure to take a look at the protein content of your bar. If you're trying to hit a certain number of protein grams per day, be sure that your bar is keeping you moving in the right direction--not just adding to your sugar total for the day.

When convenience meets nutrition

Protein bars are a great standby to have in a pinch, like if you're caught working late and need something to keep you from hitting the break room vending machine. While it's a good idea to get the majority of your protein from natural food sources, the occasional protein bar isn't going to throw you off track.

Quality of ingredients

When you look at the ingredients of your protein bar, it can seem like you're trying to read a foreign language. Here, we'll take a look at a few factors to consider when determining whether the ingredients in your protein bar are giving your overall health a boost.

You'll want to see high-quality protein as the first ingredient in your protein bar. It can take some time to learn what type of protein feels best for your body. Some people, for example, find that whey (dairy) protein causes digestive issues, and fare better with a plant-based option, like pea protein or brown rice protein.

No matter what type of protein your bar contains, you'll want to shoot for the least processed version possible. That means you'll want to look for ingredients like whey protein instead of whey protein isolate, which is a more processed version of the protein.

Considerations for weight management

If you're working to get to a healthy weight, it makes sense that you're looking to increase your protein intake. Protein is essential for helping your body feel satisfied, and can support a healthy exercise plan. Getting enough protein can also help to ensure that your body's hunger hormones are functioning properly.

While a plate of grilled chicken or an egg white omelet can be delicious, sometimes, it's more convenient to grab a protein bar when you need to get out the door--fast. Protein bars can be a part of your weight loss plan, but it's important that you consider a few factors when you're choosing the right bar for you.

Protein bars can also be used to gain weight, if that's a goal you're working toward to optimize your health. Many protein bars pack 400 calories, making them a fast and convenient way to get the protein you need to gain weight in a healthy way.

Potential pitfalls

Like any processed food, there are some pitfalls when it comes to adding protein bars to your diet. You may find that getting such a high amount of protein from a processed source makes you feel sluggish or nauseous. You may also find that the artificial sweeteners and/or sugar alcohols found in many protein bars cause unpleasant side effects, like headaches.

Conclusion

Protein bars can be a part of a healthy nutrition plan, but it's important to read labels carefully to ensure that you know what's going into your body. If you're trying a new protein bar, pay attention to how you feel over the next few hours, keeping an eye out for any adverse effects (like digestive issues).

If you're struggling to find a great protein bar that makes sense for your needs, making your own can be a great option that allows you to customize your bars to your goals and caloric needs.

Evidation: Helping you take steps toward your goals, one day at a time.

If you're ready to learn more about how to fuel your body and get personalized tips and information that will help you meet your goals, we're glad you're here. At Evidation, we're working to make your health data work for you. Download the app today and get started with moving toward a healthier you.

When you're working to help your body achieve healthy weight loss, nutrition is key. While exercise is vital for physical health, it's tough and unhealthy--if not impossible--to try to out-exercise a diet that isn't giving your body what it needs. While it's important to eat fewer calories than you burn in order to lose weight, it's also important to provide your body with the macro- and micro-nutrients it needs in order to thrive--and make your weight-loss stick over time.

When you develop a healthy grocery list, you'll find that you have plenty of options to keep your nutrition exciting, try new foods, and provide your body with the fuel it needs to achieve your goals.

Building a foundation -- essential nutrients for weight loss

When you're working toward weight loss, the goal isn't to eat as little as possible--the goal is to enjoy healthy foods that support your body, keep you energized, and meet your caloric needs.

Understanding the nutrients that support healthy weight loss can help you find the foods that will help you on your weight-loss journey.

Let's take a look at some of the essential nutrients you'll need to include in your nutrition plan to help you lose fat and stay energized.

Protein

Protein is a macronutrient, meaning it makes up a part of your total caloric intake each day. Getting plenty of protein in your diet can help regulate your body's hunger hormones, boost your metabolism, and reduce your appetite.

Iron

Iron is a vital nutrient that helps your blood carry oxygen to your hard-working muscles, which can help your body burn fat. Some signs of low iron include low energy levels, weakness, and fatigue. If you think you may have low iron, talk with your doctor about getting tested.

B Vitamins

There are a number of B vitamins, including folate (B-9), riboflavin (B-2), thiamine (B-1), and niacin (B-3). B vitamins support a healthy metabolism and can help your body convert food to energy.

Magnesium

Magnesium is necessary for many vital processes in the body, including regulating blood pressure, controlling blood sugar, strengthening bones, and helping the nervous system function properly.

Vitamin D

Vitamin D is important for a healthy immune system, and a 2011 study showed that people who were overweight and took vitamin D supplements lost a greater amount of abdominal fat than people who did not take the supplements. The jury is still out on exactly why vitamin D may help with weight loss.

Smart shopping strategies

Don't go to the grocery store hungry. When we're ravenous, it's easy to load up the cart with snacks that are designed to be hyper-palatable. Hitting the grocery store after you've had a healthy, satisfying meal can make it easier to stay on track when it comes to making choices that support your goals.

• Shop the perimeter first. When you do a lap of the perimeter of the grocery store, you'll get to choose your produce, protein, and dairy products before you venture into the aisles for pantry staples. Loading up on the good stuff can help you stick to more non-processed items.
• Make a list. Planning out your menu for the week can work wonders when it comes to boosting the nutrition levels of your grocery cart--and the balance of your bank account. Make a plan, make a list, and stick to it.
• Read labels. If you're working to lower your intake of added sugars, be sure to keep an eye out for sneaky sugar code names that may sound healthy, like agave nectar, barley malt, cane juice, fruit juice, and fruit juice concentrate.

Proteins -- fueling your weight loss journey

Research shows that a daily protein intake equal to about 1 gram of protein per pound of body weight can support healthy weight loss.

Healthy protein options to keep on hand to support your weight-loss journey include:

• Beans
• Chicken
• Eggs
• Lean beef
• Low-fat dairy, especially cottage and ricotta cheese, as well as low-fat, unsweetened yogurt
• Seafood (canned options like tuna can be especially convenient when you're on the go)
• Turkey

Veggies and fruits -- nature's weight loss allies

Veggies and fruits give your body the fiber, sugars, and micronutrients that you need to feel your best. You may find that loading up on fruits and veggies helps you feel more satisfied throughout the day.

Some of the best produce items to include in your meals for weight loss include:

• Apples
• Asparagus
• Avocados
• Broccoli
• Brussels sprouts
• Cucumbers
• Green beans
• Kale
• Kiwis
• Leafy greens
• Pomegranates
• Sweet potatoes
• Tomatoes

If you're venturing into the world of produce for the first time in a while, it's OK to take it slow. Start with a few tried-and-true favorites and work to incorporate something new into your meal plan each week.

Planning your meals

Keeping variety in your nutrition plan can help you stay on track over time. Two days enjoying foods from your weight-loss grocery list may look like:

Day One

• Breakfast: Yogurt with berries and peanut butter
• Lunch: Broiled fish with roasted sweet potatoes and broccoli
• Dinner: Ground chicken tacos topped with homemade pico de gallo

Day Two

• Breakfast: Omelette with lean turkey and a sprinkle of cheese
• Lunch: Grilled chicken salad topped with olive oil and lemon juice
• Dinner: Sliced turkey breast with roasted vegetables and a side salad topped with cucumbers and tomatoes

Processed foods & frozen foods

Many people are surprised to learn that frozen fruits and veggies can be just as nutritious as fresh! Be sure to read labels, however, as some frozen options are loaded with preservatives, sugar, and sodium. Stick with options like mixed berries, mixed veggies (without butter), broccoli, peas, and cauliflower.

Let's be clear: losing weight does not mean that you have to cut out foods that you love. Enjoying processed foods sometimes is not going to derail you from your goal, especially if you make a point to give these foods a supporting role in your meals, rather than making them the star of the show.

Evidation: supporting your weight loss journey

Understanding your health-related behaviors is key when it comes to making strides toward your goals. At Evidation, our team is here to provide you with the personalized articles and insights you need to keep moving forward. Download the app today and start making your health data work for you.

Even as children, boys who have ADHD are more likely to get a diagnosis than girls who have ADHD. 13% of boys with ADHD receive a childhood diagnosis, compared to just 6% of girls. This problem persists into adulthood. Many of the commonly known signs of ADHD--such as hyperactive behavior--tend to be more prevalent in boys.

Here, we'll take a look at how to get diagnosed with ADHD as a woman, with tips including how to choose the right professional and how to recognize whether you're showing signs of ADHD.

Barriers to diagnosis

As we mentioned, many women with ADHD struggle to get diagnosed with the condition. Boys are three times as likely to be diagnosed with ADHD than girls. Even in childhood, it takes longer for the girls who do get diagnosed to get the help they need, as the average age of ADHD diagnosis for girls is around 12 (most boys are diagnosed around the age of 7).

Often, professionals and patients alike think of a person with ADHD as a young boy who struggles to sit still. While this is one way the condition can be expressed, girls and women often show different symptoms. People with ADHD may show symptoms of inattention, hyperactivity, or both. Girls are most likely to have inattentive-type ADHD, which is often dismissed as a tendency to daydream. Since the girls who have this type of behavior are often thought of as underachievers, their condition often goes unnoticed until they reach adulthood and begin to seek out help for their ADHD symptoms.

Recognizing ADHD symptoms in women

Many adult women who have ADHD do not get an accurate diagnosis until their 30s or 40s. Typically, these women have been experiencing the symptoms of ADHD throughout their entire lives. In childhood, many of these symptoms are missed by teachers and other care professionals, as they aren't typically as obvious as ADHD symptoms in boys.

ADHD can be experienced differently, and your symptoms may ebb and flow depending on your stress levels, medication, life circumstances, and more.

Common signs of ADHD in adult women include:

• Money management problems
• Time management problems
• A constant struggle to stay organized
• Feeling overwhelmed often
• Chronic overeating
• Chronic lack of sleep
• Problems with alcohol consumption

Many women who are diagnosed with ADHD as adults have a history of anxiety and depression, and studies indicate that these conditions tend to occur together with ADHD. If you have a family member who has been diagnosed with ADHD, it's more likely that you'll develop the condition. 

Many women who have ADHD find that they notice their symptoms more easily when a friend or family member is diagnosed with the condition and their symptoms begin to dissipate with therapy and medication.

Choosing the right professional

If you're showing symptoms of ADHD, it's important to choose a mental health professional who is well-versed in the condition and how it affects adult women. Your regular doctor may be able to diagnose your condition, or you may need a referral to a mental health provider who specializes in ADHD.

Treatment options after diagnosis

Getting a diagnosis of ADHD can feel like a relief for many adult women, as you have a renewed sense of hope for feeling like your healthiest, happiest self. While there is no cure for ADHD, treatment can help you manage your symptoms. It can take some time to find the right combination of medication, therapy, and lifestyle changes that help you manage your symptoms. It's important that you work closely with your healthcare provider to determine what types of treatment are the best fit for managing your ADHD.

In children, most medical professionals recommend trying therapy to learn ADHD coping skills before moving to medication. This isn't the case for adults. While therapy can be helpful, your care provider will likely prescribe medication along with therapy.

Medications prescribed for ADHD fall into the category of psychostimulants. These medications work to help control your attention, focus, and behavior symptoms associated with ADHD.

The two most common ADHD medications are methylphenidate (brand names include Concerta, Daytrana, Focalin, Focalin XR, and Metadate) and amphetamines (brand names include Adderall and Vyvanse). As mentioned, it may take some time for your doctor to find the right medication and dosage that works to control your symptoms.

It's likely that your doctor will give you a low dose of a new medication. Over the course of about a week, you'll keep track of your symptoms to see whether the medication works well for you. Your doctor will work with you to determine which medication is the best fit. They'll also consider any other health conditions that you have to ensure that the medication prescribed for you is safe and effective.

Lifestyle strategies for managing ADHD

While medication is the first line of defense for adult women who are diagnosed with ADHD, your doctor may also encourage you to try therapy and other lifestyle changes that can help you learn how to manage your symptoms. Many adult women who have ADHD have success with life coaching. Working with a life coach certified to help adult women with ADHD can teach you valuable strategies for boosting your self-esteem, improving your time management, and developing coping skills for dealing with your ADHD symptoms.

In addition to working with a licensed therapist or life coach for adult women with ADHD, you may find success with using other stress management techniques, including yoga, exercise, meditation, and spending time outdoors.

Using other types of coaching and counseling services related to your unique life situations can also be helpful. Women with ADHD who are mothers may benefit from working with a parenting coach who can help you learn how to manage busy schedules, behavioral issues, and other issues that come along with parenting. If you find that you're having trouble reaching your potential in your career, working with a licensed career counselor who is well-versed in the needs of professionals with ADHD can help you develop your strengths and work on opportunities for improvement.

Evidation: Taking your health to the next level

If you're a woman living with ADHD, it can be helpful to have tracking tools in place that help you make the most of your health data. At Evidation, we've got you covered. Download the Evidation app today and get started with making your health data work for you.

According to the American Cancer Society, there were 1,918,030 new cancer cases and 609,360 cancer-related deaths in 2022. The vast majority of people in the United States have been affected by cancer, whether through their own diagnosis or that of a loved one.

Thankfully, cancer research grows every day, and scientists around the world are working to find a cure. In the meantime, taking preventive measures to lessen the likelihood of developing the disease is a smart place to start.

February is National Cancer Prevention Month, and it's the perfect time to learn about the preventive measures you can take to support your health. Whether you've recently been diagnosed with a medical condition and are interested in taking steps to boost your health, or you're generally healthy and simply want to make sure you're doing all you can to prevent cancer, we've got you covered.

Taking steps to prevent cancer will benefit your overall health and well-being. Let's take a look at some of the steps you can take to lessen the likelihood of developing cancer.

Understanding cancer risk factors

In order to take action against cancer, it's important to evaluate your risk. Some risk factors are genetic and therefore unavoidable, but other risk factors can be avoided with lifestyle changes.

Non-genetic factors that are associated with increased cancer risk include:

• Smoking: Smoking has long been known to cause cancer, as it causes damage to almost every part of the body. Smoking has been proven to cause lung, colon, cervical, rectal, bladder, liver, pancreatic, kidney, throat, oral, larynx, and esophageal cancers. Vaping is not a safe alternative, as e-cigarettes are not regulated and typically contain substances (including nicotine) that are known to cause cancer.
• Exposure to ultraviolet radiation: Most skin cancers are caused by exposure to ultraviolet light, either from the sun or from tanning beds. Getting a sunburn increases the risk of developing skin cancer. It's important to regularly apply SPF when you're outside, and to try to stay out of the sun from 11 am until 3 pm in spring, summer, and early fall.
• Viral, bacterial, and parasitic infections: There are several types of infections that are associated with cancer, including human papilloma virus (HPV), hepatitis B and C, and Helicobacter pylori (H. pylori). Vaccination against HPV and hepatitis are important to lower the risk of these conditions. H. pylori causes stomach ulcers that can increase the risk of stomach cancer. Human immunodeficiency virus, or HIV can also increase the risk of certain infections.

Healthy habits for cancer prevention

Thankfully, there are steps that you can take to help lower your cancer risk, including:

• If you smoke, quit. If you're not sure how to quit or are having a hard time, talk with your doctor for help.
• Cut down on alcohol, or stop drinking it.
• Maintain a healthy weight and try to get at least two and a half hours of physical activity per week.
• Stay out of strong sunlight, and don't use tanning beds.
• Get vaccinated against preventable diseases that are more likely to cause cancer, including HPV and hepatitis.
• See your doctor regularly for check-ups and recommended screenings

We get it--going to the doctor can be nerve-wracking, especially if you're worried about an aspect of your health. Doing so, however, can be life-saving. Getting yearly check-ups from your primary care provider allows your doctor to form a baseline for your health, making it easier to notice when something has gone wrong.

Your care provider will talk with you about when you'll need to be screened for certain types of cancer. If you have a family history of certain types of cancer, your doctor may recommend that you get screened sooner than called for by general guidelines.

In addition to providing physical screenings for health issues, your doctor can also talk with you about preventive measures you can take against cancer and other conditions, hazards in your workplace that could contribute to disease, and more.

If you feel like something is off with your health, or you've noticed changes in your health that you can't explain, you don't need to wait until your next yearly physical to get help. Knowledge is power, and it's only possible to fight a health condition once you know it exists. Reach out to your doctor and schedule an appointment to take control of your health.

Nutritional strategies for cancer prevention

What you choose to eat can make a major difference when it comes to lowering your cancer risk.

According to the Harvard Public School of Health, some simple steps you can take to prevent cancer include:

• Limit red meat, such as beef and lamb.
• Cut down on or eliminate processed meat, like hot dogs. Recent research showed that the risk of colorectal cancer increased by 12% for every 100g/day of red meat intake and increased by 16% for every 50g/day of processed meat intake.
• Eat plenty of whole, unprocessed grains, fruits, vegetables, and legumes. These foods have high amounts of dietary fiber. Research suggests eating foods high in fiber can protect against colorectal cancer.
• Limit fast food--aim to cook at home instead. Research shows that it's likely that people who get a high percentage of their total calories from fast foods may have an increased risk of cancer.
• Follow a nutrition plan that helps you maintain a healthy weight--sustainably. People who are overweight or have obesity are at a higher risk for some types of cancers.

Doing our part: Research at Evidation

At Evidation, we're working to contribute to medical research responsibly using data to move medicine forward. We know that cancer and other diseases are devastating, and we want to contribute to a healthier world. Every time a member of Evidation consents to share their health data with us for research purposes, we're able to use that information to make a difference.

Our recent contributions to research include:

• From in-person trials to DCTs and back again: Why has implementation of remote trials been so challenging?
• Sarcoma -- The Forgotten Cancer
• Psychosocial functioning among caregivers of childhood cancer survivors following treatment completion

Evidation: Using health data for good.

At Evidation, we believe in putting you in the driver's seat of your health. Your health data allows you to earn rewards, get personalized content--including articles and health tips--catered to your needs based on your health patterns, and participate in health research, potentially helping people around the globe. Download the app today so we can begin a partnership that works toward a healthier you--and a healthier world.

If you've ever had a migraine, you understand that the pain associated with the condition can be incapacitating. Thankfully, there are options that may help you ease a migraine at home. Here, we'll take a look at options you can try to get quick relief from migraines.

Understanding migraines

Migraines are not fully understood, but researchers have several theories on why the condition occurs. Current migraine researchers believe that certain chemicals and hormones, including estrogen and serotonin, contribute to migraine pain. Today's migraine theories suggest that waves of brain activity trigger chemicals (like serotonin and estrogen) to narrow the blood vessels. This narrowing of blood vessels may result in migraines.

Serotonin-based migraines can occur for both men and women, while estrogen-based migraines only occur in women. 

A migraine with aura is known as a complicated migraine, while a migraine without aura is known as a common migraine.

Symptoms of common migraines include:

• A drilling or throbbing headache that lasts between four and 72 hours
• Pain that begins on one side of the head and spreads to the other side
• Nausea
• Sweating
• Mood changes
• Speech changes
• Sensitivity to light and sound

About 20% of people who experience migraines have a migraine aura that happens before the pain begins. A migraine aura is often confused for a stroke. The condition can last for up to an hour, and may cause a number of symptoms, including:

• Blind spots in vision
• Seeing bright flashing lights, sparkles, or wavy lines
• Tingling skin
• Changes in speech
• Tinnitus (ringing in the ears)
• Temporary vision loss
• Changes in sensory perception, especially in smell and taste

Some people experience a condition called silent migraine. When a silent migraine occurs, a person may only experience the debilitating effects of a migraine aura, such as visual, language, sensory, and/or speech disruption. While less painful than a standard migraine, silent migraines can still be debilitating. Silent migraines typically last less than an hour.

Some people also experience a postdromal phase of migraines. This phase occurs after the headache has subsided. People who experience a postdromal migraine phase may feel fatigued, mentally foggy, and experience aches throughout the body. This phase typically lasts for about six hours following the end of a migraine.

Migraines can be extremely painful, and can make it impossible for you to move through your daily activities. Thankfully, there are some home remedies you can try to alleviate your pain and help your migraine symptoms subside.

An important note: While most migraines will go away on their own with home treatment, this isn't always the case. If you or a loved one experience a severe and sudden headache, a headache that you would describe as the worst of your life, a fever with a stiff neck, signs of dehydration, visual changes that are not related to a migraine aura, seizures, or you've recently experienced a head injury, it's important to go to the emergency room. It's also important to seek emergency medical care if your migraine has lasted for more than 72 hours.

5 tips for instant migraine relief

Try these simple at-home remedies to get the relief you need when you feel a migraine coming on.

Use a cold pack

Placing a cold pack on your head can help reduce migraine pain. The application of a cold pack provides you with a mild numbing effect, which can make it easier to feel comfortable. Applying a cold pack can also help decrease swelling, which can help to relieve pain.

Turn the lights down

A 2017 study by Harvard Medical School showed a pathway that connects the eyes to the brain's areas of heightened activity during a migraine. Light can make this pain worse, as it can activate the areas of the brain that are already working overtime. Relaxing in a dark, quiet room can help minimize stimulation to the brain, providing you with pain relief. If you need to be out and about (to make it to a doctor's appointment for treatment, for example), it's important that you don't drive, and that you wear sunglasses to protect your eyes.

Use a heat pack

Sometimes, heat can help with migraine pain, especially if your migraine has been triggered by stress or muscle tension. It can take some time to discover whether hot or cold therapy is a better fit for alleviating pain. Placing the heat pack on tense areas of your body near your head--such as your neck, upper back, or shoulders--may help your muscles relax and allow your migraine symptoms to dissipate.

Hydrate

Dehydration can trigger migraines. Many people who suffer from migraines find that drinking plenty of water can help lessen the number of migraines they get, as well as lessen the pain they feel during a migraine. In addition to drinking water, you may want to try drinking an electrolyte solution that can help your body rehydrate faster. If you're experiencing severe dehydration, you may need to head to the emergency room to get IV fluids.

Essential oils

Essential oils are plant-based liquids that are highly concentrated and give off a strong scent. Some people who deal with migraines find that diffusing essential oils or applying them topically using a carrier oil can help to provide migraine headache relief. There are several essential oils that are known for helping with migraine headaches, including peppermint, rosemary, lavender, and chamomile. Less is more when it comes to essential oils--start with just a few drops, as the smell of oils can be quite strong.

If you get migraines frequently, it's smart to talk with your doctor about solutions that can help you experience the condition less frequently.

Evidation: Here to help you feel your best

It takes work to feel your best--and we're here to help. The Evidation app provides you with suggestions and guidelines to help you feel your best. Download the app today and start making your health data work for you.

There's no way around it: asthma is complicated. If you’re at risk for asthma, or you've been diagnosed with the disease, it makes sense that you're interested in learning more about how to prevent the breathing difficulties associated with the condition. Many parents who experienced asthma as children are also curious about the steps they can take to stop their children from developing the disease, or from experiencing severe symptoms if they've already shown signs of asthma.

Here, we'll take a look at everything you need to know about preventing asthma, including triggers that can cause asthma to develop, how nutrition, exercise, and stress management can help to prevent or temper asthma symptoms, and how to set up an action plan in the event that you experience asthma.

Understanding asthma

Asthma is a chronic disease, meaning it is a long-term condition. People with asthma experience problems with the airways in their lungs. The airways in the lungs are comprised of small tubes that work to carry air into and out of the body.

When a person develops asthma, these tubes can become inflamed and/or narrowed, making it difficult for your body to get the oxygen that it needs to thrive.

If you, your child, or another family member are concerned about developing asthma, it's important to understand how the disease can develop. While the exact cause of asthma has yet to be discovered, research supports the idea that a combination of genetic and environmental factors contribute to the development of the condition.

Some people who have asthma experience issues with their breathing daily, and may need to rely on daily preventative and acute prescription medications in order to maintain healthy oxygen levels. Others may only experience asthma symptoms occasionally (such as when they're sick or when they're exercising), and may be able to rely on acute medication only. Those who experience mild asthma may be able to manage the condition by identifying triggers and making lifestyle changes that help to keep their symptoms at bay.

Asthma can present in a variety of ways. Some of the most common symptoms of asthma include:

• Wheezing (a high-pitched squeaking sound) when breathing, especially when exhaling
• Shortness of breath that doesn't have a clear cause, or shortness of breath after activity that doesn't resolve in a reasonable amount of time
• A feeling of tightness or pain in the chest
• Difficulty breathing while experiencing a respiratory virus (like the flu)

An important note: if you're experiencing an asthma attack, it's important that you seek emergency medical care right away. Left untreated, severe asthma attacks can be fatal.

Thankfully, there are several steps you can take to make it less likely that you’ll experience asthma symptoms. Over time, asthma can go into remission, allowing you to experience a symptom-free life. Here, we'll take a look at what you can do to lower or eliminate your asthma symptoms.

Identifying asthma triggers

One of the first steps necessary toward controlling asthma symptoms is identifying the factors that cause you to have trouble breathing. These symptoms can vary from person to person. Keeping a journal of your symptoms and factors that may be exacerbating your asthma can help you pinpoint your triggers.

Common asthma triggers include:

• Air pollution: If you spend a significant amount of time in an area with poor air quality, you may experience a flare-up. Seasonal wildfires can create a sudden downturn in air quality that may cause an increase in symptoms.
• Allergies: Seasonal allergies, as well as pet allergies, are a common asthma trigger. People with severe asthma may find that even visiting a home with pets can cause their symptoms to worsen.
• Exercise: Working out can be a double-edged sword for people with asthma, as the increased breathing rate that comes with exercise can exacerbate symptoms. Moderate exercise helps overall asthma symptoms to decrease over time, however, and it's key for long-term health (more on that in a bit).
• Cold air: Many people who have asthma find that exposure to very cold air (such as going from a warm house to freezing outdoor temperatures) causes their symptoms to flare.
• Illness: Respiratory viruses and sinusitis are common triggers for asthma symptoms. If you have asthma and your symptoms are exacerbated by illness, it's a good idea to talk with your doctor when you feel like you're getting sick, so you can make adjustments to your asthma action plan if necessary.

Maintaining a healthy environment

Keeping your environment as clean as possible can help to decrease triggers that may exist in your home or workplace. Dust mites, pests, and smoke can all trigger asthma.

Some simple steps you can take to support your respiratory health in your environment include:

• Stay away from smoke. If someone in your household smokes, it's important that they do so outside. The residual irritants on their skin, hair, and clothes can be especially triggering, and encouraging them to quit can be a valuable conversation that can benefit you both.
• Control pests. Bugs, mice, and other pests can leave behind dander and waste that can trigger asthma for many people. Keep your kitchen as clean as possible, and make sure you put away food and wash dishes immediately. It's also important to get rid of clutter, clean spills immediately, and to keep food in airtight containers.
• Ask a family member or friend to vacuum. If possible, it's a good idea to have someone else in the house vacuum for you. While regular vacuuming can help keep dust at bay, the process may irritate your asthma. If your budget permits, purchasing an automatic vacuum that can run while you're away from home may be a good idea if you don't have someone in your household who can vacuum for you.
• Wash your bedding regularly. No matter how clean you keep your home, dust mites will take up residence in your bedding. Washing your pillow and bedding weekly in hot water kills them, and can help to lessen your nighttime asthma symptoms.
• Run a dehumidifier. Dust mites thrive in humid environments. Keeping your home between 30% and 50% humidity can help to lower their numbers and lessen the effect they have on your asthma.

Nutrition and asthma prevention

Many people find that making changes to their nutrition plan helps to alleviate some or all of their asthma symptoms. Let's explore the steps you can take to ensure that your nutrition plan is helping--not hurting--your efforts to reduce or eliminate asthma symptoms.

Increasing your vitamin D levels may prevent asthma symptoms. Research shows a link between low vitamin D levels and asthma attacks. Increasing your intake of orange juice, eggs, salmon, and fortified milk can all help you increase your vitamin D levels.

Boosting your vitamin E intake can also help to reduce symptoms, as the vitamin contains tocopherol, a compound that can help to reduce asthma symptoms. You can boost your body's levels of vitamin E by enjoying hazelnuts, almonds, raw seeds, mustard greens, kale, broccoli, and Swiss chard.

It's also smart to know what foods to avoid in order to prevent an increase in asthma symptoms. Avoiding sulfites (found in pickled food, alcohol, maraschino cherries, shrimp, dried fruit, and bottled lemon and lime juice) can help. It's also a good idea to avoid foods that make you feel bloated or gassy, as this can make it feel harder to breathe. Pay attention to how you feel after drinking coffee or tea as well--both contain salicylates, a naturally-occurring chemical that can increase asthma symptoms in some people.

Incorporating physical activity

Many people who have asthma understandably feel nervous about exercise. That being said, healthy movement is an important part of a healthy lifestyle. Your asthma action plan can help you get the activity you need while keeping your asthma symptoms at bay.

Some tips for exercising with asthma include:

• If it's a part of your asthma action plan, take your acute relief medication (such as an albuterol inhaler) within 15 minutes of beginning to warm up. Take your time warming up before beginning to exercise. If you notice that your warm-up is triggering symptoms, utilize your asthma action plan and consider taking it easy for the day.
• Pay attention to your asthma symptoms while you're exercising. If you're developing symptoms, stop exercising, take your acute relief medication, and wait for your symptoms to resolve. If you experience symptoms again after you return to your workout, it's recommended that you stop exercising for the day.
• Don't exercise when you're in the middle of an asthma flare-up. Controlling your symptoms is an important part of setting yourself up for success with exercise.
• Keep paying attention to your symptoms after you cool down. Many people experience flares after their workout is finished as their breathing begins to return to normal. Take your acute relief medication after exercising if necessary.

Stress management and asthma

An increased respiration rate is a common response to stress, but for people with asthma, stress can set off a cascade of asthma symptoms that can be difficult to stop. Many people who have asthma experience additional stress when they feel their symptoms begin to flare, creating a pile-on effect on the original stressor.

There's no way to avoid stress, unfortunately. That being said, changing your approach to stress management can be an important part of your asthma action plan.

If you're experiencing acute or chronic stress that's increasing your asthma symptoms, it can be helpful to talk with a therapist or other trained professional who can help you examine your thoughts and develop new thinking patterns that can reduce stress.

Taking time to reset throughout the day with meditation and exercise can help. If you're experiencing a flare up and don't feel comfortable exercising, moving through a gentle stretching video (like this one) can provide a chance to reset without triggering additional symptoms. Getting plenty of high-quality sleep can also reduce day to day stress, as can limiting sugar, alcohol, and caffeine.

Creating an asthma action plan

If you've been diagnosed with asthma, or you're experiencing asthma symptoms, it's important that you talk with your healthcare provider about developing an asthma action plan, which will include signs that indicate that your asthma symptoms are worsening, triggers to avoid, what medicines you need to take, and what to do in the event of an asthma emergency.

Many people with mild asthma or asthma that only shows symptoms during exercise only need acute relief medication. These work to open airways quickly, often allowing you to return to your normal activity in just a few minutes. If it's your first time using acute relief medication, it's important to reach out to your doctor if you feel that your symptoms aren't fully relieved by using your medication. You may need long-term control medication to keep your symptoms at bay.

Your doctor may prescribe long-term medication that can help reduce the likelihood of an asthma attack. It's important that you carefully follow your doctor's instructions, as missing a dose of your long-term control medication can make it more likely that you'll experience asthma symptoms.

Your doctor will also talk with you about what situations or environments you need to avoid in order to lessen the likelihood that you'll experience an asthma flare-up. Your doctor will also talk with you about the signs of worsening asthma (such as needing to use your acute relief medication more often, or struggling to fall asleep at night due to asthma symptoms), and how to know when you need to go to the emergency room.

Many asthma action plans also include a point of contact who you can call or text in the event that you need help or support getting the care that you need during an asthma attack.

Get the support you need with Evidation

Whether you're just getting started with learning how to prevent asthma or you're looking to create a healthier, happier life for yourself, we've got you covered. At Evidation, we're here to provide you with the guidelines and support you need to become your healthiest self. Download the app and start making the most of your health data today.

More than 6% of children have asthma. The condition is manageable, but can make it hard for your little one(s) to fully participate in the joys of being a child. Thankfully, understanding signs of asthma in toddlers and older kids can help you understand how to give your child the help they need to breathe easily. With treatment, the vast majority of children with asthma are able to live full, healthy lives, unencumbered by the condition.

Here, we'll take a look at the common symptoms shown by kids who experience asthma, how asthma is diagnosed, and how you can make adjustments to your environment to help your toddlers or kids with asthma get the medication and support they need to thrive.

Common asthma symptoms in kids

It can be tough to figure out if your kids are showing symptoms of asthma. Many kids exhibit common asthma symptoms, such as coughing or wheezing, when they have a cold or other illness. While asthma symptoms can increase when a child is sick, they tend to come and go, even in times of wellness.

Asthma can present differently from person to person, and it's important to keep an eye on your child's symptoms so that you can describe information to their healthcare provider.

Common symptoms of asthma in kids include:‍

• Breathing problems, including gasping, breathing rapidly, or experiencing shortness of breath
• Poor sleep (signs may include feeling tired and irritable, or having dark circles under the eyes that don't go away)
• Coughing (tends to occur most frequently upon waking or just before going to sleep
• Chest tightness (your child may describe the feeling as itchy)
• A whistling sound when they breathe out (wheezing)
• Infants and babies may struggle to eat or suck
• Symptoms can come and go. Your child may experience symptoms more often when sleeping, which can make it harder to track how often they experience flare-ups.

While asthma is typically a controllable condition, some children (and adults) experience asthma attacks.

An asthma attack is different from the day-to-day symptoms of asthma. During a severe asthma attack, it may be hard for your child to control their symptoms with medication. Severe asthma attacks can be life-threatening, and may include a variety of symptoms such as serious breathing problems, uncontrollable coughing, a very pale or blue appearance (especially in the face, lips, and fingernails). If your child has an asthma attack, it's essential that you get immediate medical attention.

Diagnosing asthma in children

It can be difficult for healthcare providers to diagnose asthma in babies, toddlers, and children. As we mentioned, many common childhood conditions--such as run-of-the-mill respiratory issues--can cause asthma-like symptoms. Before meeting with your child's healthcare provider, you may want to keep a journal of their symptoms so they have the information necessary to assess the frequency and severity of your child's breathing issues. If your child is in school, take a moment at the end of each day to ask them about their asthma symptoms.

Your child's doctor will likely use a number of measures to diagnose your child's condition. Asthma diagnosis tools can include:‍

• Physical exam
• Chest x-ray
• Discussion and review of your child's health history
• Tests that show how your child's lungs function (very young children may not be able to perform these tests)
• Blood tests or allergy skin tests if your child has had allergic reactions in the past

After your child is diagnosed with asthma, your physician will work with you to help you create your asthma action plan. Having a plan in place for the prevention, management, and treatment of asthma can help your child live an active, healthy life after their diagnosis.

Managing asthma triggers at home

Both genetic and environmental factors can contribute to the development of asthma symptoms. Paying attention to the environmental factors that seem to trigger your child's asthma can help to lessen their symptoms over time.

Asthma triggers differ from person to person. Some common triggers that can exacerbate asthma symptoms include:‍

• Pest waste (such as waste from mice, rats, and cockroaches)
• Pollen
• Pets
• Dust mites
• Mold
• Secondhand smoke
• Air pollution
• Cleaning chemicals
• Scented home and body care products
• Exposure to cold air
• Physical activity

Your child's asthma triggers may change as they get older. Children with asthma who exercise regularly are likely to show an improvement in asthma symptoms and quality of life, according to recent studies. If your child is beginning to exercise for the first time, or is exercising at a new intensity level, it's important to carefully monitor symptoms and have rescue medication readily available.

Understanding asthma medications for kids

While lifestyle changes and trigger avoidance can go a long way in preventing asthma symptoms, medication is typically necessary, even if your child doesn’t have to use an acute rescue inhaler very often.

It can take some time for your child's care provider to discover what medicine, or combination of medicines, works best to alleviate their symptoms. Your doctor may prescribe your child medicines on a trial basis to see what works best for their needs. Asthma medicine can be prescribed in several forms, including pills, liquids for nebulizers, inhalers, and injections. For most kids, inhaled medications are most effective for the treatment of asthma.

It's likely that your child's provider will prescribe at least one acute rescue medication. These medications are given in the form of an inhaler or nebulizer. Albuterol is the most commonly used acute rescue medication for kids with asthma. Your child will only need to take this medication when they have symptoms. If you find that your child's acute rescue medication doesn’t work, or that they need to take it more often than prescribed to keep their symptoms at bay, it's important to seek medical attention right away.

Preventative medicines work to control your child's symptoms long-term. These medications are taken every day and can ease your child's reliance on their acute rescue medication. 

If your child shows symptoms of asthma more than two times per week, it's likely that their care provider will provide preventative medicines. These medications are typically in the form of corticosteroid inhalers, combination inhalers, or tablets that can work to keep the airways open. If these options aren't working for your child, your doctor may talk about adding an injectable medication that can work to control their symptoms.

An important note: Asthma is a nuanced, highly individual disease. While the medications described here are often prescribed for asthma symptoms in kids, it's important to work closely with your child's pediatrician to understand their unique symptom management needs. 

‍If your child has an asthma attack and their rescue medication does not relieve their symptoms, it's important to seek immediate medical attention by calling 911.

Creating an asthma action plan

It's important that you and your child have a plan of attack when their asthma symptoms appear or worsen. Talking with your pediatrician or respiratory therapist can help you decide when your child can manage their symptoms at home--and when they need to get specialized medical care.

Managing triggers is an important part of any asthma action plan. While many triggers can be avoided (such as spending time in enclosed spaces with someone who is smoking), others cannot (such as pollen and other seasonal allergens). Avoiding triggers when possible and limiting exposure time to triggers that you can't avoid can help to lessen your child's asthma symptoms.

Your child's pediatrician or respiratory therapist may ask that your child use a peak flow meter to understand the severity of their asthma from day to day. To use a peak flow meter, your child will simply forcefully breathe into a plastic tube. The meter will provide their peak flow rate, which indicates how quickly they're able to move air out of their lungs.

In many cases, preventative medication is a key factor in creating a successful asthma action plan. Not all children need preventative medication (especially those who have mild asthma), but kids with moderate to severe asthma symptoms can benefit from daily medication that works to support healthy breathing. Preventative medications are usually in the form of an inhaler or a pill.

Acute rescue medications are key for kids with asthma. It's usually recommended that your child keep their asthma medication with them whenever they're out of the house. Keeping the medication in a teacher's desk or nurse's office can work if your child isn't old enough to use their medication responsibly, but taking this route can cost your child valuable seconds in the event that their symptoms begin to flare.

Finally, it's essential that you have a plan for swift action in the event that your child's rescue medication isn't providing them with the relief they need. Your child's pediatrician or respiratory therapist may recommend that they keep a nebulizer (a machine that delivers a fine mist of asthma medication over an extended period of time) at home, which can help to relieve exacerbated symptoms. It's also important to know the signs that you need to take your child to the emergency room, or call 911.

‍Signs that your child with asthma needs immediate medical attention include:‍

• A peak flow rate in the yellow or red zone (less than 50% of their normal peak flow rate)
• You suspect the attack may be caused by an allergic reaction
• Struggles to lie down flat (more comfortable to sit down)
• Shortness of breath while resting
• Severe trouble breathing, talking, and/or crying
• Ribs pull in with each breath
• Loss of consciousness
• Change in appearance, including a bluish face or lips, or looking very ill
• Severe chest pain
• Need to use acute rescue medication more than every four hours

It's important to keep teachers and coaches in the loop. Even the most conscientious child can get caught up in a fun activity and miss the signs that their asthma is beginning to act up. Talking with your child's teacher, coaches, and other caregivers about your child's asthma warning signs can help ensure that your child gets the help they need, even when you're not around.

Promoting overall wellness in kids with asthma

Tips to help your child with asthma fully enjoy physical activity include:

‍Keep it fun. Exercise is important for kids with asthma, and many parents and kids find that asthma symptoms in kids begin to dissipate when exercise is included as a part of their normal routine. If your child has recently been diagnosed with asthma, there's a good chance they haven't had a great experience with exercise thus far. Talking with them about what type of activities they enjoy and participating with them--even if you're just playing tag in the backyard--can help boost their health and their confidence.

‍Teach your child to monitor their symptoms (in an age-appropriate way). Sudden breathing difficulty can be scary, and the feelings of panic that come with the onset of asthma symptoms can contribute to an attack. Helping your child understand how to recognize and treat their symptoms can provide them with a sense of agency over their asthma. Teaching your child to understand when they need to take their rescue medication--and when they need to ask for help--can be an important part of helping your child navigate asthma.

‍Keep their medication current. Most inhalers have a number on the back of the activator that shows how many doses are remaining in the canister. It's important to keep an eye on this number, so your child doesn't run out of medication. It may not seem like a big deal to skip a dose of preventative medication, but doing so can cause your child's symptoms to flare, triggering an attack.

Evidation: Here to help you feel your best

Just like you track your child's asthma symptoms, it's important to keep track of your own health. At Evidation, our team works to give you the suggestions and tips that you need to be your healthiest self. Download the app today to start making your health data work for you.

No matter where you are on your health journey, consistent physical exercise and activity is a critical part of losing weight and improving your general health.

Finding an exercise class that meets you where you are can be daunting. Walking into a class is intimidating, especially if you’re new to fitness or getting back into a regular routine.

Are you on the hunt for a low-impact workout that you can perform consistently? Pilates is an effective workout for beginners, long-time athletes, and everyone in between. The exercises done in Pilates are challenging for the muscles but easy on the body as a whole.

If you’re working on losing weight, Pilates is an excellent tool to add to your fitness routine. This post highlights the benefits of Pilates for weight loss and general health, types of Pilates to try, and much more.

We’ll help you set realistic expectations about what this popular form of exercise can bring to your life, so you can enjoy the movement and health benefits it provides.

What is Pilates?

Pilates is a form of exercise originally developed in the early 20th century by Joseph Pilates.

This muscle-building and body-conditioning exercise consists of small, technical movements that improve muscle tone and core stability. The movements in Pilates are designed to lengthen and sculpt muscles for a stronger body.

As a low-impact exercise, Pilates focuses on strength, mobility, and alignment within the body. The primary muscle at play here is the core; Pilates focuses primarily on strengthening and stabilizing the core and then training other muscles in the process.

How Pilates Works

Pilates is performed on an exercise mat on the floor or through the use of an apparatus called the Reformer. Designed to target posture, balance, and flexibility, seven general types of Pilates are taught and performed.

Pilates participants experience a full-body workout via around 50 repetitive exercises designed to increase muscle strength. At first, these movements won’t seem that difficult, but as the class continues, they may become very challenging as your muscles become tired.

If you’re new to Pilates, don’t stress. Most instructors provide modifications to each exercise should you need them at any point.

Is Pilates good for weight loss?

There’s a certain stigma that when exercising for weight loss, a person has to be out of breath and dripping with sweat. This is nowhere near true or accurate. Take walking, for example.

Consistent walking is widely embraced as an effective form of exercise that contributes to weight loss. Walking promotes a faster metabolism, burns calories, and improves cardiovascular health; all of these help with healthy weight loss. While you may not work up a sweat on a brisk walk, your body is working hard.

The same goes for Pilates. Pilates is a stellar example of a highly effective weight loss exercise that won’t result in you panting or sweating. Because it’s a low impact exercise, Pilates puts less stress on the joints and muscles, making it a great introductory exercise for those new to working out.

Pilates for weight loss is highly recommended if you have limited mobility or are new to this type of exercise because it’s not a highly intensive workout. Make no mistake - you will be sore later, but soreness is normal.

For weight loss, in particular, Pilates is gaining in popularity. While you won’t burn hundreds of calories during a class, Pilates can help you lose weight through the following:

• Increased heart rate
• Sweating
• Improved body function
• Building lean muscle (which helps burn fat)

This 2021 study revealed that for adults with obesity or who are overweight, Pilates significantly decreases body weight, BMI (body mass index), and body fat percentage.

Weight loss comes with its own complications, and navigating the number on the scale is one of the most significant for so many. However, it’s crucial to remember that while losing weight may be your goal, you will also gain lean muscle from Pilates.

While the number on the scale may not drop in the way you expect, you’ll start to notice muscles you didn’t have before, and then you’ll build on those with muscle definition and sculpting.

In time, Pilates will help you create your own vision of what your body should look like rather than focusing on the numbers on the scale.

So, does Pilates help you lose weight? When paired with healthy eating and cardiovascular exercise, Pilates can absolutely contribute to weight loss.

Can you lose weight doing Pilates everyday? Yes! While Pilates is considered low-impact, every form of exercise should be done in moderation. If you’re just starting, try doing Pilates three days a week. You can add more Pilates workouts to your daily routine as you build strength and endurance.

Benefits of Pilates Beyond Weight Loss

When paired with other forms of exercise and lifestyle changes, Pilates can significantly impact your health journey, no matter where you’re at right now. Aside from weight loss, here are a few of the impressive benefits of Pilates.

Improve Muscle Tone

The core muscles consist of the abdominals, lower back, and hip muscles and are emphasized in a Pilates class. After consistent practice, participants notice significant toning and strength in the abdominal area and other muscles in the body, including the glutes, inner thigh muscles, and upper back.

Increase Flexibility

While Pilates movements work to strengthen muscles, they also mobilize the joints and improve muscle flexibility. As your body builds strength, stretching and activating the muscles in this stretched state promotes flexibility. Your muscles will slowly but surely warm up early in a class, and as they do, they become actively engaged, so you can stretch further.

Boost Stability & Endurance

Performing more reps at a lower weight is Pilates' bread and butter, and this action slowly builds muscular endurance. Some classes and instructors will add resistance training to their classes, which adds to the endurance you’re building on.

Promote Healing

Many Pilates participants use the exercise as a form of healing and recovery. Because it’s both low-impact and weight-bearing exercises, Pilates is ideal for those working through injuries and improving joint mobility and control. The exercises don’t cause any stress or tension to the body, allowing muscle groups to heal and strengthen.

Improve Posture

As you better align and strengthen your core in regular Pilates classes, your posture will naturally improve. Sitting correctly at a desk all day takes concentration and effort, but with strengthened core muscles, you’ll sit taller and potentially experience less back pain or fatigue from sitting or driving.

Manage Stress

While nearly every form of exercise helps to decrease stress, Pilates takes it a step further. The practice is designed to improve the mind and body connection and increase mindfulness in every participant. You’ll learn to focus on the current moment rather than stress about your to-do list and gain clarity for the day-to-day.

Improve Sleep

As you learn to relax and center yourself in Pilates, your sleep habits may also improve. This is likely because Pilates relaxes the body and the mind, promoting longer and better sleep.

Performing specific exercises at night, like Pilates, can help the mind wind down and relax the body. Low-impact movements release tension, help us relax, and re-center the body for sleep.

Increase Energy

Aside from physical movement, Pilates heavily emphasizes breath control and the mind-to-body connection. As you learn to control your breath, your body’s circulation and lung capacity will improve. Deep breathing can also stimulate the spine and your core muscles, increasing your overall energy level.

Convenient Form of Exercise

Pilates is a fantastic workout you can complete at home if you’re busy and getting to the gym is out of the question some days.

All you need is a mat, some space on the floor, and a positive attitude to get your workout done. At-home workouts are great for parents, those who travel often, or people who prefer to avoid the gym or classes – you can definitely enjoy Pilates at home.

Realistic Expectations: What Pilates Can and Can't Do

If you have high hopes for Pilates and what it can bring to your healthy lifestyle, we highly recommend jumping in and getting started! Half the challenge of exercise is finding the motivation to work out and sticking to a routine that works for you.

Consistent Pilates practice can help with weight loss, muscle strength and definition, and various other health benefits. However, some unrealistic expectations about Pilates need to be debunked. These include the following:

1. Pilates alone will achieve your weight loss goals

No weight loss plan recommends one single action to meet an individual’s goals. A combination of diet, exercise, and lifestyle changes gets the job done. Anyone who says all you need to do to lose weight is perform Pilates daily is incorrect. It can certainly aid in the process, but it’s not a magic tool (unfortunately!).

2. Pilates will give you a 6-pack

While core strength and stability are at the foundation of Pilates, few participants see quickly-toned abdominal muscles after taking Pilates classes. Many see muscle definition in time, but Pilates focuses on strengthening the core muscles to improve your overall stability, flexibility, and posture. Building a 6-pack takes proper nutrition, burning belly fat, and consistent core workouts. Pilates can help you get to that point, but your diet will be the most significant factor in achieving those toned abdominal muscles.

3. Pilates is not a cardio workout

Taking a Pilates class is not the same as going for a long run or walking. You won’t challenge your cardiovascular system as much as you would while performing aerobic exercise.

Types of Pilates to Try

One of the best things about Pilates is how versatile it is for any health journey. There are seven types of Pilates you can try, and most of them can be performed at home or in the gym if you don’t have access to a class.

Mat Pilates

This is the most popular and accessible form of Pilates, as all you’ll need is a mat and floor space to complete the workout. You’ll use your body weight for resistance, but some choose to add light weights or resistance bands to make it more challenging.

Reformer Pilates

The Reformer is an apparatus that is controlled by springs to target specific muscle groups and add resistance to movements. The Reformer is increasing in popularity for Pilates classes and many prefer it to classic mat Pilates.

Megaformer Pilates

The Megaformer is an advanced version of the Reformer with additional attachments and features for more advanced Pilates movements. The Megaformer focuses on high-intensity exercises while the Reformer utilizes low-impact movements.

Hot Pilates

Similar to hot yoga, hot Pilates is a great way to increase the intensity of your workout and get your sweat on by adding heat. These classes are a bit different from classic Pilates because they work to get the heart rate up, heating up the muscles faster, and improving flexibility.

Clinical Pilates

This form of Pilates focuses on body alignment and core strength. It’s ideal for people of all ages and fitness levels because of its low-impact nature. Clinical Pilates improves coordination, balance, and flexibility while enhancing overall physical health.

Classical Pilates

Classical Pilates follows Joseph Pilates’ original teachings, involving six principles that help to center the body and mind. Participants will focus on core strength, alignment of the spine, and joint mobility.

Contemporary Pilates

This modernized form of Pilates leverages traditional Pilates movements with treatments from physical therapists who utilize Pilates for their patient’s recovery. Participants will focus on breathwork and relaxation techniques during this practice.

Achieve Your Health Goals With Evidation

Making the most out of your workouts is one of the most effective ways to ensure you stick to your exercise routine. It’s critical to know where you’re starting, your progress, and your goals for the future.

Creating a healthy lifestyle is all about building sustainable habits, and that’s where Evidation comes in. Get rewarded for healthy actions, access personalized health content, and more. Download the Evidation app today and utilize essential health data and trends to your advantage. Get started today!

Obesity is a disease that affects nearly 42% of Americans, according to the CDC. If you are a person with obesity, you’re not alone. And it’s important to know this health condition affects more than just your weight. Obesity is connected to many serious health concerns, and understanding these risks and comorbidities will help you understand why prioritizing your health is so important.

Obesity as a risk factor: health risks associated with obesity

Obesity has a clear connection to several serious health conditions. That’s why doctors are so careful to recommend healthy changes if they see a patient’s weight increasing. While there may not be a direct link between obesity and specific conditions, the increased risk is clear.

Why is this? For one thing, too much extra weight takes a toll on the bones, joints, heart, brain, muscles, and additional body systems. Visceral fat, which is the fat around internal organs, can raise blood cholesterol and blood pressure levels while also increasing the risk of developing Type 2 diabetes. Fatty material can build up in the arteries. Sometimes, this can lead to clogs that can prevent blood from flowing properly to the heart or brain. This fact, combined with the higher risk of high blood pressure or high cholesterol levels, increases your chances of developing more serious heart health issues.

Cardiovascular disease is just one health risk people with obesity may face. According to the CDC, other health factors include:

• Type 2 diabetes
• Gallbladder disease
• Osteoarthritis
• Sleep apnea
• Cancer
• Mental health concerns
• Body pain

This list can feel a little overwhelming, but remember, you’re not alone. If you have obesity, many others are also facing these challenges. Understanding these risk factors will help you take the best possible care of your health and wellness.

Obesity and comorbidity

While obesity is a risk factor for several serious conditions, it’s also often found along with other conditions. This is known as comorbidity. Comorbid conditions don’t necessarily cause each other, but they are found together. Interestingly, there’s some overlap between risk factors and comorbid conditions when it comes to obesity. Specifically, obesity is often comorbid with:

Diabetes

According to Harvard, Type 2 diabetes is the health condition most strongly influenced by body weight. Someone who has a BMI of 35 or higher is 93 times more likely to also have diabetes. Researchers theorize that inflammation produced by fat cells may contribute to this link, especially abdominal fat cells. Too much inflammation affects blood sugar levels, which may be why these conditions are often found together.

‍Cardiovascular disease

Several cardiovascular diseases are directly connected to obesity. For instance, Harvard also indicates excess body weight is directly associated with coronary artery disease. In one study, individuals with obesity had an 81% higher risk of developing this condition. Stroke is also connected to excess body weight. Many people who suffer cardiovascular death also have obesity.

Cancer

Cancer and obesity are also connected, but the connection isn’t as clear as the connection between diabetes and cardiovascular disease because there are many different types of cancers with different causes. Some of the types of cancer connected to obesity include cancers of the:

• Digestive system
• Esophagus
• Pancreas
• Breast
• Endometrium
• Kidney
• Gallbladder

Many of these cancers have the highest connection to fat in the abdominal area rather than other areas of the body.

Reading a list like this can feel overwhelming. Yet it’s important to know these connections so you can make informed choices about your health. With some changes, you may be able to lower your risk and lessen the chance of developing a comorbid condition.

Impact on energy levels

When someone has obesity, they often have lower energy levels or overall feelings of just being tired. There are several reasons for this. First, many people with obesity struggle with their sleep, often due to sleep apnea. Also, the body has to work harder to move when it carries excess weight. Finally, excess body fat can impact the hormones connected to energy levels. 

Thankfully, if you’re dealing with lower energy levels, there are some positive steps you can make to improve. One idea is to move your body more often. Exercise may feel difficult when you’re tired, but as soon as you get moving, you’ll start feeling the impact of endorphins, which can increase your energy and boost your mood. Movement doesn’t have to be strenuous, either. A simple walk around the block can have great positive impacts on your energy.

Second, consider drinking more water. Hydration increases energy levels, and water intake requirements have a direct link to your body’s size. You may need more than you think!

Obesity and mental health

Poor energy and other health conditions can all impact your mental health. You may be a victim of body-shaming as well as over half of all adults experience stigma related to their weight in some way. As many as 20 to 60 percent of people with obesity are also suffering some sort of psychiatric illness, which is a higher rate than the general population. Understanding that you aren’t alone in these struggles, and empowering yourself to make positive health changes, may help lessen the impact on your mental health. Always remember to seek professional care, too, if you have a mental health concern. 

Practical tips for health prioritization

These risks of obesity are serious, but the good news is that positive health changes make a big difference. While each individual’s approach to health will be unique due to their personal life experiences, most people can make changes that will lower their risk of developing these conditions. The key is to prioritize your health. 

If you’re struggling with being overweight and are aware of obesity risk factors, you may already know changes you can make that could help you live a healthier lifestyle. If these changes feel challenging, remember that every small step you take can have a big impact on your overall health. 

Before you start any health changes, consider having a check-up with your doctor. You might have underlying health conditions making it harder to work on your weight. If you treat these, you might find your healthy lifestyle changes are more effective. You can also get the green light from your doctor for the changes you want to make.

Another strategy to consider is a change in your diet, which can start with portion control. Eating smaller portions can help you lower your calorie intake, which is a good first step. You can also increase the number of fruits, vegetables, and lean proteins you eat, which give you more nutrients than other foods. As you start making dietary changes, check out some common health myths, such as the idea that all carbs are bad, and make changes a little bit at a time. 

Remember that water is a way to boost your energy? It’s also a way to achieve other health goals. Drinking the right amount of water for your body and your activity levels can not only increase energy, but it could also help you eat less. If you add water a little bit at a time, you’ll likely find that it becomes a habit, and it also may help you eat less as you work to reduce your body weight.

Finally, remember the importance of exercise! Find times when you can incorporate more movement into your day, such as by taking the stairs instead of the elevator or having a dance party at home at the end of the day. If you have mobility challenges, a seated workout might be a good way to get started. You’ll likely find that doing so boosts your energy levels and your motivation.  

Making health changes and embracing healthy living can feel overwhelming at first, but every little change adds up over time. You can use tools to track these changes to help you stay motivated. You can also pair Evidation with your favorite health and fitness tracking program to reward yourself for the healthy changes you make. Download the app today to take back your health with Evidation.