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Last June, Evidation Members started seeing a new kind of offer in the Evidation app—the Daily Check-In. These Check-Ins provided what proved to be a much-needed opportunity to pause for a moment of reflection.

Inspired by the overwhelmingly positive response to the Daily Check-In offer, in December we created the Daily Mood and Daily Sleep Quality Check-Ins. Look familiar?

Since launch, over 4 million of these new check-ins have been completed! 

Today, we’re sharing some insightful and intriguing findings based on the responses, from changes in mood during the holiday season to the connection between sleep quality and mood. 

Mood and Sleep During the Holidays

Perhaps it’s no surprise that the festive spirit has a positive impact on our mood, but Christmas Day (December 25th) proved to be the day with the highest mood reported since we launched the Daily Mood Check-In on December 7th.

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More specifically, on Christmas Day:

• 31% of people reported they were in an excellent mood, which is 8% higher than the average.
• 78% of people reported they were in a good or excellent mood, which is over 6% higher than the average. 

Christmas wasn’t the only holiday where we saw a spike in good cheer. People also reported better moods than average on New Year’s Eve. 74% of people reported they were in a good or excellent mood, which is over 2% higher than the average.

What about sleep? It appears people had better sleep quality than usual on the first night of 2023. 77% reported good or very good sleep that night, which is over 3% higher than the average. 

Perhaps after staying up until midnight (or later) the night before, members needed a chance to catch up on some much-needed sleep. We can’t be sure, but let’s call it a reasonable hunch!

In Other Sleep News…

Since launching the Daily Sleep Quality Check-In, we’ve found that Evidation Members generally report good sleep quality. 74% report good or very good sleep, to be exact.

Our last Community Results post shared which days of the week people felt best. But which day of the week comes out on top when it comes to sleep quality? 

‍Based on the Daily Sleep Quality Check-In, we’ve found members report:

• The highest sleep quality on Friday nights, with 76% of members reporting good or very good sleep quality.
• The lowest sleep quality on Monday nights, with 73% of members reporting good or very good sleep quality. 

You may be wondering about the connection between sleep quality and the amount of sleep members get. Fortunately, since many of our Evidation Members have a connected app such as Fitbit or Oura, we’re able to see if there’s a connection. 

When members reported good or very good sleep, they slept an average of 7 hours and 11 minutes a night. That’s 11% more than when members reported poor or very poor sleep. See the chart below for more details. 

Mood, Steps, and Sleep Quality

The results are in, and we see an undeniable connection between more steps and an improved mood.

Since launching the Daily Mood Check-Ins, we’ve found that Evidation Members who said they were in an excellent mood walked an average of 8,600 steps a day. That’s 19% more than members who said they were in a bad mood.

When it comes to mood and sleep quality, 96% of members reported they were in a good or excellent mood on days following a night of very good sleep. 

Stay tuned for our next round of findings in the coming weeks, and don’t forget to fill out your Daily Mood and Daily Sleep Quality Check-Ins to participate and contribute!

As the short days and long nights of winter progress, our body and mind can be more susceptible to increased stress responses and even seasonal depression. So it’s important to take care of yourself; not only physically, but mentally this season. That’s easier said than done, but taking the following tips into consideration can help boost your mental health this winter.

Enjoy the outdoors when you can

You’d be amazed how spending some time outdoors each day can help mentally. Mental health self-care is especially important this time of year when the days are often gloomy. Take advantage of sunny days by going outside—bundle up and brave the cold if need be. Going for a walk every morning can drastically reduce stress and change your mood overall.

If there’s snow nearby, many people take on winter activities like skiing, snowboarding, and snowshoeing—all of which are great ways to increase your daily exercise and improve your mental health. Consider joining a club that meets weekly for outdoor activities to help motivate you to get outside and move. 

Have you heard of the healing power of nature? It’s real. Research shows immersing yourself in nature gives both short and long-term mental health benefits. Make going outside a daily priority and you’ll feel improvements in your mood in no time.

Create a safe space

When you’re done enjoying the outdoors, it’s nice to come home to a cozy spot to relax. Having a safe space in your home, somewhere away from other people, noises, and distractions can be great for your well-being. 

Consider creating a calm space for yourself in a spare room you may have, or make a corner of a room your own. If you own your home, you might evaluate whether you’d like to do a renovation to add more space. Although renovations are pricey, you may be able to use your home’s equity to fund a project like this.  

Fill your new safe space with things you enjoy. Print your favorite pictures, write positive affirmations and hang them on the wall, add plants, and make a cozy spot to sit. If you enjoy reading you might create a small reading nook, or make space for a yoga mat where you can meditate or stretch. Once your calm space is finished, sit back, relax, and enjoy the positive effects on your mental well-being.

Spend time with friends and family

Humans rely on social support to be fulfilled. Leaning on your friends and family can even provide health benefits. Prioritize seeing friends or family you enjoy being around—you’ll find it has a positive impact on your life.

Lean on loved ones to help talk through challenges or support with daily tasks that may be hard for just one person to handle. Have a puzzle or game night, or just plan to run errands together.

While not everyone has a close relationship with their family, good friends can fill the same role. Surround yourself with friends that you can both have fun with and rely on—and who make positive life choices you respect. Friends like this can motivate you to do the same.

Prioritize exercise

Just like going outdoors, prioritizing exercise can positively boost your mental health. If you don’t love the idea of going outdoors every day, try to push yourself to do some sort of exercise indoors every day. The more you move your body the better you will feel mentally. 

You don’t need a home gym to exercise inside. Yoga is a great way to get your workout in and it offers many health benefits—both physical and mental. Yoga can help alleviate stress, improve balance, and boost sleep quality. If you suffer from anxiety or depression, yoga is a great way to ease the weight of both.

If yoga isn’t your style, you can do other at-home exercises. Try following a YouTube workout video, walking up and down stairs, or lifting dumbbell weights in your living room. Pushing yourself to do any form of exercise will have a positive effect on your mind. 

Final thoughts

These are just a few of the many ways you can support your mental well-being. Put a few to the test and see what works best for you this season. Winter can be a great time to reset, but it may also bring extra challenges and stressors—like the holidays or the marathon of short, cold days. Check in on yourself and make a plan to support your mental well-being to thrive all the way to spring. 

Winter is a fun and exciting season. Between holidays, family gatherings, and outdoor fun, it’s essential to take care of yourself and your general wellness. However, one of the most important health factors we often tend to overlook is our eye health. 

Optical health is always important, but it’s even more crucial to focus on during the winter season. With colder and drier weather, our eyes can react differently and experience irritation. This can not only cause distractions but impair your vision as well. 

Next time you get ready to spend an extended period of time outdoors or have a social gathering, consider these essentials to help better your eye health. 

Utilize Eye Drops

Eye drops can be a lifesaver during colder weather. Unfortunately, during this time of the year, eyes can become red and dry. When your eyes experience this kind of irritation, it can be a huge inconvenience and can even cause difficulty with your vision. 

Having eye drops available in your purse, pocket, or work bag can be a game changer. Especially when you factor in the irritation that your eyes can get from looking at digital screens, eye moisturizing is crucial. 

Depending on the level of irritation or impairment you experience, eye drops may help. Some have extra hydrating qualities to help make the effects last longer, whereas others focus specifically on combating redness and itchiness or enhancing clarity. 

Prioritize Sleep

It may sound self-explanatory, but getting a good night’s sleep is one of the best things you can do for your eye health and overall wellness in general. Many may struggle with getting enough sleep, especially during this time of year. However, it’s important to get enough rest in order to keep yourself in good health. 

Maintaining a good sleep schedule is key to both maintaining and improving your health. Your eyes need just as much rest as the other parts of your body.

Being properly rested can help reduce some of the day-to-day irritations your eyes may experience. For example, eye twitching or redness can occur due to lack of sleep. Although it may be difficult during the busy winter season, your body will thank you for prioritizing rest and relaxation.

Use Anti-Fog Lens Spray

If you usually wear eyewear, you know that foggy lenses are all too common this time of year. Additionally, wearing a mask can add an additional cloudiness to your glasses. Trying to prevent your lenses from fogging up can be a challenge, but luckily there are ways to help keep your vision clear and crisp. 

Anti-fog lens spray is a great item to keep on you this time of year. Whether you experience fogging from a change in temperature or from wearing a mask with your glasses, this essential can help minimize any distractions that may be caused by your lenses blurring up.

It doesn’t matter if you’re wearing eyeglasses or sunglasses, it’s important to take precautions to keep glasses from fogging if and when wearing a mask. Consider investing in an anti-fog protectant as this can benefit both your sight and extend the life of your lenses. This handy essential also helps to prevent any blurs or spots on your eyewear, ensuring that your vision is crystal clear. 

Be Conscious of Pre-Existing Conditions

When you already have trouble with your vision or are visually impaired, winter can be a trying time for optimizing your eye health. With the additional dryness and irritation you can experience during this season, it's crucial to keep your eyes both healthy and hydrated.

Our eyes can often play tricks on us when they face different conditions, which is why it's important to be conscious and aware of your surroundings. Using contrasting colors to help with definition can make a huge difference in noticing and searching for objects.

Additionally, having a magnifying glass or labeling items with a larger font can be a huge help for you during this time of year. Many everyday objects often contain small and hard-to-read lettering on their labels, so having one of these solutions handy and available to use can be a lifesaver whether you're at home or in a grocery store.

Incorporate a Healthy Diet

Having a healthy diet can play a huge role in benefitting your eye health. Your eyes give you the opportunity to witness amazing things, so you want to make sure you’re taking good care of them. Luckily, there are many seasonal fruits and vegetables you can incorporate into your diet to help improve your eye health. 

Foods such as carrots, salmon, and kale all have nutritious properties that benefit your eye health directly. For example, carrots contain ingredients that help boost the Vitamin A in our bodies, which positively impacts vision. 

Salmon is another great option to help benefit your eye health. Many fish contain omega-3 fatty acids, which are extremely beneficial when it comes to maintaining healthy eyes. 

Wash Your Hands

It’s almost impossible not to hear about the importance of keeping clean hands, especially during the winter. Unfortunately, viruses, such as the common cold and flu, are much more prevalent during this season – and it’s often hard to avoid coming in contact with someone who’s experiencing symptoms. Especially if you’re in a school, office, or public setting. 

All too often, we touch the areas around our eyes—most of the time without even realizing we’re doing it. For many, it’s just a habit. However, the eyes are an entryway into the body, and germs can be transmitted simply by touching or rubbing your eyes with dirty hands. 

Remember to wash your hands frequently throughout the day, especially if you’re going to touch your face. With the dry weather, you may also want to look into a nice hand lotion to pair with this ritual. This will assure your skin is clean and hydrated during the cold weather. 

For many, winter is an extremely fun season, and you want to experience it in the best way possible. Although the weather may not be kind to your eye health, there are many preventative measures you can take to help. 

Taking time to remember to wash your hands, rest, eat healthily, and keep extra preventative gear on hand can help make these moments much brighter and clearer for you to remember. 

If you enjoyed this article, feel free to share it with your friends and family!

Happy New Year! However you celebrate over the holidays, there’s often lots of preparations and get-togethers filled with mouthwatering foods and drinks on the table. For some, that means leaving behind healthy eating and physical fitness. 

In fact, about 50% of Americans have broken a diet due to holiday food temptation and about 90% planned to enjoy the holidays without worrying about maintaining a healthy diet. 

So, how do those of us who indulged this season get back on track? We commit to getting back into healthy habits, or building new ones, in the new year!

That’s easier said than done, however. So we’re sharing these tips on how you can get back on track and rebuild those healthy habits after the holidays.

Keep on reading to find out how.

How to reset from the holidays and restore healthy habits

1. Recommit to a healthy diet

Holidays often mean overindulging. Many of us eat foods we don’t normally eat. And once the festivities are over, and it's time to return to a healthy diet, it can be challenging. Taking small steps, like introducing more fruits and vegetables, whole foods, and lean meats can help. Whether on a specialty diet like keto or paleo or a standard diet, choose foods rich in vitamins and minerals.

Brian Nagele, the CEO of Restaurant Click, provides food lovers with various options while eating out. “We encourage clients to reserve restaurant seats for the upcoming holidays. But we always promote healthy eating habits by choosing whole fruits, green leafy vegetables, and lean meat. We also advise limiting salt, sugar, and fat intake and avoiding processed foods.”

2. Stay hydrated

During the holidays you may have enjoyed more sugary beverages and alcoholic drinks than normal. To get back on track, make an effort to stay hydrated. 

How much water your body needs depends on a variety of factors—like your activity levels, health factors, and where you live—but generally speaking, for healthy individuals, the Mayo Clinic recommends:

• 3.7 liters per day for men (15.5 cups)
• 2.7 liters per day for women (11.5 cups)

3. Get enough sleep

Now that the parties are over, and the preparations and travel are behind you, give yourself time to rest. More importantly, prioritize getting restful and restorative sleep. The CDC recommends at least 7 hours for most adults.

 As a personal trainer certified by the National Academy of Sports Medicine (NASM), Matt Scarfo emphasizes the importance of rest and sleep to his clients. According to Scarfo, a resident training and nutrition expert at Lift Vault, which offers free workout plans, sleep is when our bodies recover and repair muscle. 

4. Get regular exercise

It’s easy to forget about your fitness routines during the holidays. With the disruption in routines, many people aren’t able to exercise as consistently as they usually might. But as we turn over a new leaf, include regular workouts in your new year’s plans and resolutions.  

John Gardner, Co-Founder & CEO of Kickoff, believes consistency is the key to fitness success. “We encourage our clients to hit the gym at least three times each week. But if they have less time, we suggest being physically active, such as walking for at least 30 minutes daily. That will make a difference in their overall health.” Try working activity into your daily routine to build consistency. If choosing to walk instead of drive to the grocery store isn’t an option, try making choices like parking in the furthest parking spot while running errands. The extra steps can add up. 

5. Practice meditation and mindfulness

Holidays can be stressful, which may increase feelings of depression and anxiety in some. Preparing for celebrations and buying gifts can cause financial stress; and you may feel lonely if you’re unable to be with your loved ones. If you’re feeling stressed—or even just a little deflated following the holidays, try supporting your mental well-being by practicing meditation and mindfulness. 

Tory McBroom, Chief Editor at Yoga Answered, recommends trying yoga. “It’s a mind-and-body exercise that promotes physical and mental wellness. While poses keep your body fit and flexible, breathing with meditation calms your mind.” 

6. Pursue your hobbies and interests

If you spent a lot of time over the holidays without much time for yourself, try to create time for yourself in the new year to relax and pursue your hobbies and interests.

Love reading? Find some new books and nourish this hobby. Or put your favorite music on and sing or dance along. Want something more active? Call some friends to play sports, or travel somewhere new. Ultimately, pursuing your passions is good for your mental health.

7. Check in on others who might need support

You might think of the holidays as a time when people come together. However, many seniors cite it as the loneliest time of the year. If you have friends, family, or neighbors who may be lonely or isolated, consider checking in to see if they need any support. It could make a huge difference for their mental and physical well-being. 

8. Practice self-care

If you tend to lose yourself during the holidays, you’re not the only one. After the festivities are over, take some time to focus on yourself.  

Self-care is the foundation for physical health and mental well-being. In addition to staying hydrated, eating healthy, sleeping well, and exercising regularly, here are some ways to take care of yourself:

• Separate professional and personal life
• Socialize with people
• Have 'me time'
• Pursue your passion
• Motivate yourself
• Celebrate small joys
  

Promoting health and well-being after the holidays

The end-of-year holidays can be a wonderful time, celebrating with family, friends, colleagues, and loved ones. Or maybe you just enjoy the fresh start of a new year.

Whether or not you monitored what you ate, or stuck with your workout routines over the holidays, now is a great time to reset and restore or renew healthy habits. Consider the eight recommendations above to help promote your overall health and well-being in the new year and beyond.

Whether you’re working on resolutions like doubling your average daily step count, or dreaming up epic spring break travel plans, the beginning of the new year is a great time to gear up for what’s to come.

But before we get too far down the line on our future plans, it’s important to pause and reflect on what went well in 2022. For the Evidation community, 2022 was full of exciting programs, interesting health insights, and a wide variety of opportunities to earn points for everyday actions. 

For example, last year Evidation Members…

• Earned 8 billion points
• Completed 45 million offers
• Redeemed millions of dollars in rewards

What came out on top in terms of time of year, where new members hail from, and more? 

We’ve analyzed the stats, and found that in 2022: 

• Members were most active in May, and least active in January. 
• California emerged as the state with the most new Evidation Members.
• Overall, Fitbit is the app that most members have connected to Evidation, but in 2022 more members connected Apple Health than any other app.

Speaking of connected apps, in 2022 members like you logged a total of…

• 952 billion steps. That’s like the equivalent of walking around the earth 18,000 times!
• Climbed 929 million floors. That’s like walking up the Empire State Building over 9 million times!
• 2 billion minutes of exercise
• 349 million hours of sleep
• Aside from walking, biking and swimming were the most commonly-tracked exercise activities. 
• Swimming and breathwork were the fastest-growing types of tracked exercise compared to last year.

All Things New in 2022

Evidation rolled out new features and programs in 2022, including…

‍Personalized Insights: How did your average daily steps compare to the average for other Evidation Members in your state? What’s your sleep chronotype? In 2022 we helped you make sense of your activity data with personalized insights. 

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‍Daily Check-Ins: Many of us know that our mood is easily influenced by things like sleep and exercise. However, in 2022 we took a deeper dive to see exactly how our members’ mood relates to other aspects of their day-to-day life. 

We began asking members about how they felt on a daily basis with a Daily Check-In offer, and were able to share personalized insights back with members. Recently, we added in additional daily check-ins, such as the Daily Sleep Quality Check-In. Since launching our first check-in back in June, we’ve received over 15 million responses!

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‍FluSmart: After the success of the Flu Monitoring program over the last two years, we launched year three of the program—this time with a shiny new name: FluSmart! The program looks for changes in your activity data from wearable devices, and alerts you when a change suggests you may be feeling under the weather. 

Coming Up in 2023

2022 was a great year for Evidation, and we suspect 2023 will continue to bring new and exciting things for our members. Here are a few things you can look forward to in the new year on Evidation:

‍More Personalized Insights 

Using Daily Check-Ins, connected apps, and more, we’ll continue to share new personalized insights. These insights provide an opportunity for members like you to reflect on changes to your physical and mental health, and figure out what might be causing trends in your mood, sleep, and more. 

For example, maybe you figure out that your mood is best on certain days of the week, or your sleep quality is influenced by your daily step count. Whatever it may be, it’s always helpful to learn more about your everyday activity in order to improve your health!

Refreshed Homescreen: You can expect to see an improved layout and new features in the home screen this year, including: 

• Easier navigation, with offer cards sorted by importance and relevance. 
• An improved view into how you’ve earned your points—and how close you are to reaching your 10,000 point goal!

From everyone here at Evidation, thank you for making 2022 one of our best years yet, and cheers to 2023!

‍*Note: Data shared in this post represents totals from January 1, 2022 to December 21, 2022. ‍

Toxins are everywhere—from the air we breathe and the food we eat, to the water we drink and the products we use.

But what are toxins exactly? A toxin is a naturally occurring substance that can act as a poison to living things. While small doses may not trigger a reaction, large amounts or exposure over an extended period of time can be detrimental to your health.

• But what are toxins?
• How do they impact your health?
• Can you be exposed at home?
• Can you be exposed at work?

Read on to learn more about these common toxins, as well as how you can limit exposures at home and at work.

What are common toxins?

Mercury

Mercury is a naturally occurring element in the Earth's crust. In the past, mercury was mostly used in thermometers and electrical devices, but now it can be found elsewhere. Mercury is commonly found in seafood, especially swordfish, shark, and marlin among other species of fish. Why seafood? Past and current industrialization has increased the amount of naturally occurring mercury in the environment. It makes its way into soil and water sources, eventually ending up in the bodies of fish and widely eaten marine life. 

Asbestos

Asbestos is a natural silicate mineral that forms tiny, long-lasting, and heat-resistant fibers. Asbestos has been used in a multitude of building materials—including ceiling and flooring tiles, roofing shingles, and insulation. 

What are the main concerns with asbestos?

1. Small amounts of asbestos are still used in thousands of everyday products. If a product contains less than 1% of asbestos, manufacturers do not have to disclose it on the packaging. 
2. Buildings and structures constructed before the 1980s are likely to still contain higher amounts of asbestos in the building materials. If the asbestos is disturbed, the fibers can become airborne and expose those in near proximity. 

Lead

Lead is a soft and malleable metal also found in the Earth’s crust. It was often used in pipes, as well as paint, but most commonly used in car batteries. While banned for commercial use in 1979, industrial use of lead can still be found throughout the automotive and construction industries.

How do they impact your health?

Mercury

Toxic to humans, mercury poisoning often occurs with blood mercury levels above 100 ng/mL. Mercury is known to specifically attack the brain, kidneys, and lungs. Symptoms of this poisoning can include tremors, memory loss, body numbness, and the loss of motor functions. Another common early warning sign is a metallic taste in the mouth.

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Is it curable?

Mercury can stay in your body for years, and mercury poisoning is not technically curable. There are ways to treat it, however, like chelation therapy. When the drug is injected into the body, it binds the metal in the blood and allows it to pass through the kidneys and leave the body through urine. 

Asbestos

Leading up to the 1980s, asbestos’ strength and heat-resistant characteristics made it a popular additive in many household products. Although it’s known to contribute to serious and terminal health conditions like asbestosis, mesothelioma, and lung cancer, it’s still not fully banned in the United States. Signs and symptoms of these illnesses are shortness of breath, chest pains, constant cough, and fatigue. 

‍Is it curable?

Unfortunately, the damage asbestos does to the lungs cannot be reversed or cured. The strong fibers that made asbestos so desirable are now known to cause irreparable damage when inside the lungs. The foreign fibers irritate the lung tissue causing scarring; as the scarring progresses and fibers stiffen, the lungs cannot expand and contract at a livable rate. Common treatments to combat mesothelioma and lung cancers are surgery, chemotherapy, and radiation.

Lead 

High exposure to or ingestion of lead can cause a multitude of health problems, including kidney damage, brain damage, and anemia. Young children are especially susceptible to lead poisoning. In fact, 1 in 40 children under the age of 5 has unsafe blood lead levels. Signs of this can include constant irritability, developmental delays, and loss of appetite. 

‍Is it curable?

Similar to mercury poisoning, the effects of lead poisoning are irreversible. However, there are treatments that can get the level of lead in the blood back to normal, including chelation therapy. Also, determining the source of lead and removing it from your space or routine can help limit further exposure.

Where can you be exposed at home?

Some exposures are easier to avoid than others, however, educating yourself is the first step in possible prevention. 

First off, be conscious of your food choices. As we previously mentioned, certain kinds of seafood like swordfish carry high levels of mercury. Avoid eating these foods or only eat them on rare occasions to reduce the amount of mercury you're knowingly consuming. 

Aside from asbestos in the materials of the home itself, you may also be bringing it home in the products you buy. For example, talc and asbestos have been known to form together while mined, and consumers claim to be unknowingly exposing themselves and their families to these toxins. 

On a similar note, paint on both walls and on items can pose a threat if it contains lead. Lead paint was often used before the 1980s, and peeling or cracking of lead paint can release the toxins into the air. Although lead paint has been banned in the U.S., it’s still widely used in other countries. Both antique U.S.-made toys and toys from other countries pose the risk of lead-containing paint.

Where can you be exposed at work?

In the same way you can be exposed at home, there are certain professions that pose a higher risk of toxin exposure at work. 

School

For those who work in education, it’s important to note that a stunning one-third of U.S. schools contain asbestos. Especially for schools built before 1980, there is a high chance it’s somewhere on the property. If no renovations or remodels have taken place, asbestos was likely not removed and replaced. When disturbed, exposure can come from loose tiles, disturbed drywall or insulation, or roofing shingles. Over the past few years, multiple schools have also discovered that old synthetic flooring gives off mercury vapors as it breaks down, which can contaminate an entire building. 

Trades

Trade professionals in welding, auto mechanics, or construction are actually among those with the highest risk of toxic exposure. Lead pipes are still widely found across the U.S., and welders have a high risk of lead poisoning if proper protection isn’t used. Auto mechanics can be exposed to asbestos on car parts like brake pads, and construction workers likely come into contact with asbestos and lead anytime they do work on a house built before 1980. 

Military

In recent years, it's been found that many military bases had toxic exposures which ultimately caused veterans to become terminally ill. From Vandenberg Air Force Base in California to Camp Lejeune Marine Corps Base in North Carolina, and hundreds in between, groundwater contamination has exposed millions of military personnel to a multitude of toxins. Many of these chemicals made their way into the groundwater through the use of toxic firefighting foams, which have now been banned in certain states. Outside of bases, concentrated amounts of lead were used in indoor firing ranges, and mercury was used in batteries and other tactical gear.

Conclusion

While toxins may not be completely avoidable, the more you know about them the better. 

Be sure to educate yourself on your home, environment, and workplace. And make smart purchasing decisions to avoid any unnecessary exposures to you and your family.

Early detection is key, so if you feel you’ve been exposed to toxins or are experiencing some of the mentioned side effects, contact a medical professional right away. Building experts are also available to test for toxins around the home— to give you peace of mind and reduce future exposures.

If you found this helpful, please share it with others to help keep your neighbors and your friends safe!

As the holidays begin, families and friends come together to celebrate. There’s much to be grateful for during this time, but the holidays can also bring up feelings of stress for many people. 

An important way to take care of yourself is to manage emotional wellness—not only to improve your overall health but to help you better enjoy the end of year festivities.

Today we’ll answer:

• What’s emotional wellness?
• And how can you manage it? 

What is emotional wellness?

Emotional wellness is a person’s ability to manage emotions and handle life challenges. 

When emotional wellness suffers, your relationships, mental health, and ability to do day-to-day activities can also suffer. 

Struggling to maintain emotional wellness may even impact physical health, with issues that can look like the classic effects of stress—including high blood pressure and digestive issues. 

Managing emotions, handling life’s stresses, and coping with difficulties in a healthy way—especially during potentially stressful times like the holidays—is a powerful tool for better overall health. 

6 tips to help manage emotional wellness during the holidays

Exercise

‍Evidence suggests physically active people have lower rates of depression and anxiety than people who don’t exercise frequently. 

This could be for a variety of reasons—though recent research suggests regular exercise has an “antidepressive effect.” 

‍How does it work? 

According to John Hopkins Medicine, it blunts the brain's response to emotional and physical stress. 

‍Physical activities like walking, biking, or even dancing can help:‍

• Improve sleep
• Increase energy levels
• Reduce feelings of stress
• Enhance mood and emotional well-being

If you have time, try to go for walks or runs during the holidays to help blow off some steam and improve your mood. It’s a healthy habit that can support your well-being well after the holidays are over too. 

Socialize

The holidays are a great time to socialize as family and friends get together. 

Socializing can help:‍

• Improve feelings of loneliness
• Sharpen memory and cognitive skills
• Increase happiness and well-being

Sometimes social gatherings and responsibilities can challenge our emotional well-being. But seeking positive social connection—whether with romantic partners, friends, family, or neighbors—can have a healthy impact on emotional well-being. 

Reduce stress

While characterized as a time of joy and cheer, the holidays bring increased stress for many people. You may have to plan family gatherings, buy gifts, or travel during some of the busiest travel days of the year.

Here are a few tips to help reduce stress during the holidays:

• Plan ahead. Set aside time, or even days dedicated to cooking, packing for travel, or shopping.
• Consider minimizing or eliminating gift giving with your family or friend group. Instead of swapping presents, many people choose to donate to charities, share food, write letters, or plan an activity or outing together. 
• Stick to a budget. Decide how much money you’d like to, and can afford to, spend before you shop. 
• Keep up with healthy habits. Do your best to stay physically active, get enough sleep, and take time for yourself for relaxing practices and hobbies of your own.

Get your sleep

‍Poor sleep can decrease positive emotions and increase negative emotional responses to stressors. 

‍To improve sleep during the holidays, do your best to:‍

• Exercise daily
• Avoid naps close to bedtime
• Avoid electronics, alcohol, and big meals before bedtime
• Sleep in a dark, quiet, and comfortable sleeping environment
• Keep a routine—go to bed at the same time every night

Practice mindfulness

Developing mindfulness practices can help you face stressful situations with more ease. Practicing mindfulness is about allowing yourself to be fully present—and not operating on autopilot, in a reactionary state. 

‍Two common mindfulness techniques include:‍

1. Deep breathing, which can help supply more oxygen to the brain and stimulate the parasympathetic nervous system—promoting a sense of calmness.
2. Body scans may also help you cope with challenges and stress. In one study, researchers found participants had reduced levels of stress after doing a body scan meditation. Body scans can be done in as little as five minutes and consist of being still and focusing on how various parts of your body feel, while breathing deeply and relaxing each body part.

Going for a stroll on your own can also be a great moment to practice mindfulness while getting exercise too.

Spend time with your hobbies

A hobby is any activity done regularly for leisure and enjoyment—like writing or painting, gardening, or athletic activities like sports or working out. 

‍Your hobbies are unique to you. Spending time on them can help:‍

• Reduce stress. One study showed cortisol (the stress hormone) dropped by 75% after participants made art. 
• Enhance well-being. In another study, researchers found people experienced a better mood after spending the day doing creative activities.

Conclusion

It’s important to take time for your emotional wellness during the holidays—it allows you to show up better for yourself, your relationships, and daily activities.

Whether it’s exercise, getting enough sleep, or spending time on a hobby—there are plenty of ways to take control of your emotional wellness.

We hope you learned something new to make the holiday season a little more joyful. 

Happy holidays!

November is Chronic Obstructive Pulmonary Disease (COPD) awareness month. COPD is an umbrella term describing progressive lung diseases like emphysema and chronic bronchitis. 

According to John Hopkins Medicine, “COPD affects more than 24 million Americans, yet many don’t even know they have it.” 

In today’s article, we’ll cover:

• What COPD is
• What causes it
• Symptoms and signs
• How it’s diagnosed 
• Treatment options

Read on to learn more about COPD and how to take part in COPD awareness month.

What is COPD?

‍COPD is a chronic lung disease caused by long-term exposure to irritants. These irritants can lead to scarring and narrowing of the airways, destruction of the alveoli, and excess mucus buildup—all of which make it difficult to breathe.  

Emphysema and chronic bronchitis are the most common conditions that lead to COPD.

• Emphysema occurs when alveoli—the air sacs in the lungs—become damaged. Over time, the air sacs can rupture, creating larger air spaces instead of many small ones. This reduces the surface area of the lungs and the amount of oxygen entering the bloodstream. 
• Chronic bronchitis is long-term inflammation of the bronchi. Bronchi are large air passages that send air from the windpipe (trachea) to the lungs. This inflammation causes excess mucus production, among other things.

What causes COPD?

Smoking is the leading cause of COPD in developed countries. 

Worldwide, indoor air pollution—due to smoke from cooking and heating in poorly ventilated homes—causes the majority of COPD cases, particularly in developing nations. 

While cigarette smoking is the major cause of COPD in the US, physicians have discovered that some people are at higher risk for COPD because they never developed completely “healthy lungs.” 

‍Why do some people not develop healthy lungs? 

Exposure to second-hand smoke or air pollution as a child or before birth can impair lung growth. Respiratory infections in childhood may also impact lung development. 

This means that those exposed to irritants during their early development can be more susceptible to the toxic effects of tobacco smoke and COPD.

Symptoms

‍What are common symptoms associated with COPD?

Symptoms of COPD are often missed until significant lung damage has occurred. Early on in the course of the disease, people may feel out of breath during exercise and chalk it up to being out of shape. Symptoms often worsen over time, especially with continued exposure to smoke or other irritants. 

Symptoms of COPD may include: 

• Wheezing
• Lack of energy
• Chest tightness
• Swelling in feet, legs, or ankles
• Recurring respiratory infections 
• Unintended weight loss in later stages
• Shortness of breath, especially during physical activity
• Chronic coughing that may produce mucus (sputum) that’s clear, white, yellow, or greenish

After developing COPD, exposure to smoke, allergies, or illness can lead to episodes called exacerbations. During an exacerbation, symptoms become worse, even life threatening, and may continue for several days or weeks.  

How is COPD diagnosed? 

Many individuals aren’t properly diagnosed until the condition is fairly advanced.

To diagnose COPD, a doctor will look for the usual signs and symptoms. They’ll also ask about medical and family history and any past exposure to lung irritants. 

Afterward, there are several tests a doctor may order to diagnose the condition. Tests may include:

• CT scans to help detect emphysema and assist in determining if a patient could benefit from surgery.
• Chest X-rays to identify emphysema and rule out heart failure and other potential lung problems.
• Laboratory tests may be used to determine the cause of symptoms and rule out any other possible conditions.
• Arterial blood gas analysis, a blood test, to measure how well the lungs bring oxygen into the blood and remove carbon dioxide. 
• Lung (pulmonary) function tests to measure the amount of air inhaled and exhaled and whether the lungs are delivering enough oxygen to the blood. During a spirometry test (the most common pulmonary function test), a person blows into a tube connected to a machine. The machine then measures how much air the lungs can hold, and how fast the person can blow out air from their lungs.

Treatment options 

Those with mild forms of COPD may need little intervention other than quitting smoking and avoiding air pollutants.

‍In more advanced stages, treatment can help:‍

• Control symptoms
• Slow disease progression 
• Improve the ability to live an active life
• Reduce the risk of complications and exacerbations 

If you’re a smoker, the most important step is to quit smoking to help avoid making the condition worse.

Your doctor can suggest the right interventions and medications, and help you learn how to handle relapses. Treatments include:

• Medications: Bronchodilators and oral steroids are the most common medications. Bronchodilators help relax the muscles around the airways, which can make breathing easier by relieving coughing and shortness of breath. When COPD becomes more severe (during exacerbations), oral corticosteroids can be used to reduce inflammation and prevent worsening symptoms. 
• Lung therapies: People with moderate to severe COPD may receive oxygen therapy and pulmonary rehabilitation programs (PRP). Oxygen therapy can help boost oxygen levels in the blood. Some people need oxygen therapy devices all day, while others use them only during activities or sleep. PRPs combine counseling, nutrition advice, and exercise training in an effort to reduce visits to the hospital, increase the ability to do daily activities, and improve quality of life. 
• Surgery: When medications don’t provide relief, people may receive a lung volume reduction surgery, where small wedges of damaged tissue in the upper lungs are removed. For some people, this surgery can improve their quality of life and prolong survival. A complete lung transplant may be possible for people who meet certain criteria. A lung transplant can help people breathe and be active. However, it’s a major operation, and has many risks involved, including lifelong side effects of immune-suppressing medications. 

How to take part during national COPD awareness month

COPD is responsible for the loss of over 150,000 people each year in the United States. Despite this, COPD is ranked 176th for research funding. 

Here are three ways you can take part to help with COPD awareness: ‍

• Educate yourself about COPD, what causes it, the symptoms and signs, and how it’s treated.
• Tell people you know about what you’ve learned to spread awareness.
• Share articles like this one on social media so others can learn about the risks and causes of COPD.

The holidays are a time for friends and family to come together to share gratitude and enjoy some of their favorite foods. From mashed potatoes and gravy to latkes, brisket, candied yams, or pumpkin pie—there's no shortage of meals to appreciate. 

But if you're striving to eat healthier, you may find it challenging to maintain healthy eating habits through the holidays. 

‍So how can you stay healthy over the holidays while still enjoying yourself?

In today's article, we'll share nine healthy eating tips for your holiday feast. Keep reading to learn more.

9 healthy eating tips for your holiday feast 

Get enough sleep

Sleeping habits can affect the amount of food you eat, and the types of food you're drawn to. Not getting enough sleep can make it more difficult to manage blood sugar—and may increase your desire for more high-fat and high-sugar foods. 

‍Healthy sleep also helps your body produce hormones that control appetite, specifically leptin and ghrelin.

‍What do these hormones do? ‍

• Leptin regulates the body's balance of energy by regulating feelings of hunger and fat storage. 
• Ghrelin, which is secreted in the stomach, acts as a counterpart of leptin—boosting appetite, growth, and fat production.

Normal and sufficient sleep keeps these hormones balanced. When you don’t get enough sleep, these hormones can become imbalanced, which can increase your appetite. This sets the stage for a higher calorie intake throughout the day.

Aim for at least 7-8 hours of sleep per night to maintain this balance and avoid overeating. 

Stay active

Staying active in the days leading up to, after, and during the holidays can help keep stress levels at bay. 

‍Research links weight gain to stress. And when stressed, your body produces the hormone cortisol. Because the brain thinks it needs energy to fight off whatever’s causing the stress, cortisol creates cravings for fatty, sugary, and salty food. 

‍But staying active doesn't just help with stress. 

Adding some additional activity to routine can be a great way to make up for the higher caloric intake throughout the holidays. Light to moderate physical activity can burn anywhere from 240 to 460 calories per hour. Some quick ways you can stay active during the holidays include:

• Going for a walk
• Dancing with family
• Getting a workout in

Don’t skip meals

Skipping breakfast to save room for the holiday dinner may be a bad idea as it can lead to a greater appetite later in the day. This puts you at risk of overeating during the holiday feast and  makes it harder to manage blood sugar levels.

Unhealthy food choices are also more likely to occur when you’re hungry.

‍Why?

You’re more likely to mindlessly eat when you’re hungry, instead of slowing down to consider healthier food choices. When hungry, the body craves foods that also tend to be quick and easy fixes like unhealthy, sugary snacks.

‍Skipping meals can also cause you to:‍

• Gain weight 
• Feel sluggish and tired 
• Burn less energy (calories)

Bring healthy dishes

Whether you’re hosting or visiting, you can create healthy dishes that are still festive. 

‍Some healthy holiday dishes ideas include:‍

• Green beans 
• Sauteed carrots
• Sauteed kale or collard greens
• Vegetable salad 
• Baked yams 
• Butternut squash soup  

‍Ideally, consume a balance of:‍

• Healthy protein foods (poultry, beans, and nuts). Choose options with less salt and with little to no bad fats.
• Good fats like monounsaturated and polyunsaturated fats (avocado, almonds, and pecans)
• Healthier sources of carbs (unprocessed whole grains, vegetables, and fruits). These have more nutrients than simple carbs and their higher fiber content allows them to digest more slowly.

Eating a balance of healthy proteins, carbs, and good fats is a simple way to feel satisfied, avoid overeating, and give you energy for your day. 

Stay hydrated

‍Drinking water helps your body digest more easily by breaking down foods and helping you absorb nutrients. 

Harvard suggests a daily water intake of:

• 4 to 11 cups for kids and teens 18 and under
• 13 cups for men 19 and older
• 9 cups for women 19 and older 

Take a break

When you’re eating, your stomach may take a few moments to signal to the brain that it’s getting full. So it’s wise to take a break before helping yourself to seconds. 

Instead of going for your second plate—try talking with family, drinking more water, or enjoying some fresh air. 

Keep your distance

When at a get-together, try to stay away from the snack table if you’re prone to indulging.  Staying close to food makes it easier to mindlessly eat, which can cause overeating.

Instead, try chewing a piece of gum or eating a mint—or bring your own healthy snacks to share and enjoy. 

‍Some healthy snacks could include:‍

• Nuts
• Fruits
• Roasted chickpeas
• Vegetables with hummus
• Pumpkin and sunflower seeds

Try to limit calories from drinks

The holidays offer a variety of drinks—most of which are high in calories:

• Beer
• Wine
• Eggnog  
• Apple cider
• Mixed drinks 

‍One glass of eggnog can contain up to 500 calories. And one cup of apple cider has around 28 grams of sugar.

‍One can of beer contains up to 350 calories, and a mixed drink, like a rum and coke, contains around 185 calories. If you’re drinking alcohol, it may be best to limit your intake, not only for the high calories, but also because it can affect your decision-making, behavior, and reaction time.

Whatever you’re drinking, try alternating with glasses of water to decrease the overall amount of unhealthy drinks you consume. 

Look before you eat

Before you start putting food on your plate, pause and look at everything on the table. This can help you make more proactive choices about the foods you eat. And it may help you lower the number of calories you consume during the meal. 

Conclusion 

The holidays are a time to celebrate family, friends, and gratitude.

It’s ok to enjoy holiday food, drinks, and desserts in moderation. And by taking a more mindful approach, you can celebrate the holidays while still maintaining your health.

We hope you learned some tips to stay healthy this holiday season amid all the tempting foods and treats being served. Consider sharing this article with friends and family and help create a healthier holiday environment for all.