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Breast cancer awareness is vital year-round, and at Evidation, we're here to help you understand how you can do your part to keep breast cancer in the forefront of people's minds from one October to the next. Here, we'll explore why it's so important to prioritize breast cancer awareness throughout the year, how you can support breast cancer research and serve as an advocate for those affected by the disease, and why regular screenings and early cancer detection are so key in the fight against breast cancer.

The importance of year-round breast cancer awareness

While October is a fantastic time to show support and raise awareness for breast cancer, it's also vital to promote men’s and women's health concerns, including breast cancer, throughout the year.

There are many reasons why it's important to raise breast cancer awareness during breast cancer awareness month and beyond, including:

• Early detection: Breast cancer is most treatable when it's detected early. Breast cancer awareness can help people understand the importance of regular breast cancer screenings, and can help encourage them to speak to their doctors regarding potential breast cancer concerns.
• Educating: Understanding risk factors, signs, and symptoms associated with breast cancer can help individuals seek care and get the help they need fast. Breast cancer education can also provide tips and tricks on how to lower the risk of cancer.
• Fundraising: There's no way around it—medical research is expensive. Breast cancer awareness can help to raise funds that can go toward developing new screenings and treatments for the condition.
• Highlighting new treatments: Cancer treatment can be exhausting, and it can be hard for people who are affected by breast cancer to stay on top of the latest treatment developments. Breast cancer awareness events allow patients and healthcare professionals alike to learn about new treatments that could make a difference in patient care.
• Uniting people: Countless people around the world have been affected by breast cancer, either by having the disease themselves or the diagnosis of a family member or friend. Breast cancer awareness helps people to realize that they aren't alone, and can provide an uplifting sense of belonging and support.

Ways to support breast cancer research and advocacy year-round

Raising awareness for breast cancer is a meaningful way to show support for those who have been diagnosed. Many people who are in remission from breast cancer love giving back through advocacy work, helping others to understand breast cancer and educating the public about how they can reduce their cancer risk.

There are many ways you can support breast cancer research and be an advocate for those who’ve been affected by the disease, including:

Participating in research: If you or a close relative have been diagnosed with breast cancer, or you're in remission from breast cancer, participating in research can both help you feel a sense of ownership over your experience as well as help you contribute to the greater good. Talk to your healthcare provider about studies in your area, and download Evidation to allow us to use your health data to inform research studies.

Serve as an advisor: If you've experienced breast cancer, you may be interested in helping someone who has recently been diagnosed. Talk with your local hospital or cancer center for information about advising opportunities.

Support government research: Much of the breast cancer research that's carried out in the U.S. is funded by the government. Writing to your local, state, and federal officials asking them to continue voting for breast cancer funding can help to ensure that breast cancer funding remains a priority.

Support companies that contribute to research: Choosing to shop with companies that support breast cancer research can help provide research and treatment funding. Organizations like the Susan G. Komen Foundation partner with corporate sponsors to provide direct support to patients, advocate for patient rights, and break down barriers to care.

Organizing and participating in awareness events

Events like Relay for Life, the Susan G. Komen 3-Day, and events with the Breast Cancer Research Foundation can all help to boost breast cancer awareness while raising funds to support patients and ongoing cancer research.

If you want to go a step further, organizing a breast cancer awareness event can be a powerful way to make a difference in your community. While you always have the option of creating a fundraising event on your own, you can also work with a breast cancer awareness organization to create a fundraising or awareness event in your area. You may also want to consider partnering with a local doctor or cancer center to get the support to create a successful event.

Promoting regular screenings and early detection

Understanding the risk factors, screening recommendations, and the importance of early detection can help you keep yourself safe as you work to raise breast cancer awareness.

Some of the factors that can make the development of breast cancer more likely include:

• Age: Most cases of breast cancer occur in women over 50.
• Sex at birth: 1 out of every 1,000 men will be diagnosed with breast cancer in their lifetimes, but the vast majority of people who develop breast cancer were assigned female at birth.
• Genetics: Certain gene mutations can increase the likelihood of a person developing cancer over their lifetime. BRCA1, BRCA2, PALB2, and CHEK2 are genetic mutations that can increase breast cancer risk.
• Race: Black women and white women are more likely to be diagnosed with breast cancer than others. Ethnicity can also play a role—Ashkenazi Jewish women tend to have higher rates of gene mutations associated with breast cancer than women of other ethnicities.
• Family history: If breast cancer runs in your family, you may be more likely to develop the condition.
• Breast density: The more dense your breast tissue, the harder it can be to spot potential problems on a mammogram.
• Personal history: If you've had breast cancer or another cancer, you may be more likely to develop cancer in the future.
• Age at first menstrual period and age at start of menopause: Researchers theorize that longer exposure to hormones like estrogen and progesterone may increase breast cancer risk.

While there are many factors that we can't control when it comes to mitigating the risk of breast cancer, there are also ways to adjust your lifestyle to lower your risk.

Some lifestyle factors that can contribute to breast cancer prevention include:

• Maintaining a healthy weight: Carrying excess weight can increase your risk of developing breast cancer. Losing weight by eating well, exercising, and getting plenty of sleep can help to reduce your risk.
• Alcohol use: Women who have two to three drinks per day have a 20% higher risk of developing breast cancer than women who don't drink. Even one drink per day is associated with a higher risk of developing cancer.
• Hormone use: Menopausal hormone therapy can increase the risk of developing breast cancer, and some studies show that the use of hormonal birth control can also increase risk.

Remember—early detection is key for effective breast cancer treatment. Breast cancer is easiest to treat when it's found early, and regular screening is the best way to detect cancer before symptoms appear.

The American Cancer Society recommends that women who have an average risk of breast cancer should consider beginning mammograms at age 40, and should absolutely start getting yearly mammograms by age 45. After age 55, women can choose to have mammograms every other year. Women who are at especially high risk for breast cancer are advised to begin yearly mammograms at age 30.

At Evidation, we're doing our part to fight breast cancer—and we want you to join us.

Breast cancer rates have continued to increase in recent years, and breast cancer research is working hard to determine the cause and find a cure for the disease. Increasing breast cancer awareness can help people get the screening they need to detect cancer early—and can help increase funding for breast cancer research.

At Evidation, we're proud to do our part to raise breast cancer awareness and contribute to research that can lead to a cure. When you download the Evidation app, we'll ask you whether you're comfortable sharing the health data that you're already tracking with us. If so, we'll use this information to both provide you with content-based, personalized health insights and contribute to health research. By simply tracking your healthy behaviors, you can play a role in health research that makes a difference. Click here to learn more about Evidation and download the app today.

Fruit is a nutrient-dense, delicious, fiber-rich addition to your diet. That being said, fruits are often high in natural sugars, and it can be tough to understand how much you should eat in a day. Here, we'll explore the health benefits of fruit, how much fruit you should eat each day, some easy-to-implement ways to increase the amount of fruit in your diet, and how you can use technology to support your nutrition goals.

Health benefits of eating fruit

Fruit is loaded with vitamins that support your body's processes, along with a combination of sugars and fiber that provide sustained energy to keep you going throughout the day.

Often referred to as nature's candy, fruit has many health benefits that can lower the risk of developing certain health conditions, and can support your body's immune system to fight disease.

Some of the health benefits of eating fruit every day include:

• Lowered risk of cardiovascular disease: A Harvard study showed that people who have a higher intake of fruits and vegetables may have a reduced risk of cardiovascular disease.
• Lower blood pressure: A study from the Dietary Approaches to Stop Hypertension showed that people who ate diets high in fruits, vegetables, and low-fat dairy had lower blood pressure than those who did not eat a diet rich in these foods.
• Weight management: Research from Harvard also showed promising results in using fruits and vegetables to manage weight. Over a 24-year study, participants who ate more fruits and vegetables were more likely to have lost weight over time, while those who did not increase their intake were more likely to gain weight. Including fruits in your diet can help you to maintain a healthy weight.

Recommended daily intake of fruit

Yes, it's true: you can have too much of a good thing when it comes to fruit. That being said, there's a good chance you aren't currently getting enough produce in your diet, and it's likely that you have plenty of wiggle room to include more fruits and vegetables.

The Dietary Guidelines for Americans recommend that you eat five servings of fruits and vegetables each day. You can get your servings of fruit by enjoying your favorite produce items on their own, or you can incorporate fruits into your meals as you see fit. An important note: when it comes to produce, try to keep it as close to its natural form as possible. For example, your body will benefit far more from eating an entire fiber-packed orange than from drinking a glass of orange juice.

An important note: If you're diabetic or have other health conditions that are affected by the amount of sugar that you eat, it's important to talk with your healthcare provider before making changes to your nutrition plan.

Portion sizes and serving examples

Unsure of what constitutes a serving of fruit? While some fruits make it easy—for example, you know a single apple with lunch counts as one of your daily servings of fruit—other produce items are a little trickier.

Some of the recommended servings of fruits include:

• Apricots: 1 fresh, 1/2 cup canned, or 5 dried
• Blueberries: 1/2 cup
• Cantaloupe: 1/4 of an entire melon
• Grapes: 1/2 cup
• Prunes/dried plums: 6 individual pieces or 1/4 cup
• Strawberries: 1/2 cup

Best fruits for different health goals

No matter what your health goals, there are a number of fruits and vegetables that can support you as you move through your wellness journey. Let's take a look at some common health goals and the fruits that can help you get where you want to go.

Digestive health

The fiber in fruit can help to regulate your digestive system. Try adding bananas, grapefruit, oranges, and berries to your diet to improve digestion.

Healthy skin

We all want clear, glowing skin, and thankfully, there are plenty of fruits that can give you the look you're after. For healthy skin, load up on avocados (yes—they're considered a fruit!), tomatoes, and red grapes.

Weight loss

If you're working to shrink the number on the scale, fruit can help you enjoy sweetness without blowing your nutrition plan. Try adding apples, berries, grapefruit, kiwis, and oranges to your diet to support healthy weight loss.

Tips for incorporating more fruit into your diet

We've all been there: you want to clean up your nutrition, but keep falling into old habits. Thankfully, there are some simple changes you can make to boost your fruit intake.

Learn more about the seasonal produce that's available in your area. There's not much that's better than freshly picked fruits, and knowing that you have fruit at its peak freshness and sweetness can increase the likelihood that you reach for the fresh apples, strawberries, or watermelon slices you've prepared.

Add fruit to your grocery list instead of browsing the produce section and picking up your go-to items. Trying a new fruit each time you go grocery shopping can be a helpful way to find new favorites.

Leveraging technology to maximize your nutrient intake

Using a nutrition tracker is a smart way to make sure you're staying on track with your daily nutrition goals. Be sure to turn on notifications, so the app can let you know if you've missed a meal. Before long, you'll be habitually reaching for your phone to log your food throughout the day.

If you're ready to enjoy more fruit, we're here to help! At Evidation, our app analyzes the health data you're already tracking (with your permission) to provide you with personalized, content-based insights that give you the information you need to keep moving forward on your health journey. Learn more about how the app works and download Evidation today.

Fulfilling your craving for a sweet treat at the end of the day doesn't have to derail your wellness efforts. Thankfully, there are plenty of ways to enjoy dessert without spiking your blood sugar. Here, we'll take a look at the benefits of reducing your daily sugar intake, how making the switch to low-sugar desserts can help you feel satisfied while still offering the sweet end of the day that you look forward to, and, most importantly, we'll share some of our favorite low sugar desserts so you can get started with decreasing your sugar intake today.

Benefits of low-sugar desserts

Whether you're pre-diabetic or diabetic, you've been diagnosed with a health condition that requires you to cut down on your sugar, or you're simply ready to reduce your sugar intake so you can feel your best, low-sugar desserts can help.

Making the switch from sugar-laden treats to low sugar desserts offers many health benefits, including:

• Increased blood sugar stability
• Healthy weight management
• Improved dental health
• Stabilized mood and energy levels

Tips for reducing sugar in baking

Whether you're interested in cutting out added sugars altogether or you're just looking for ways to cut down on sugar when you're baking, there are some simple tips you can implement to keep your sugar intake down when you're baking.

To cut down on sugar while you're baking, try these tips:

• Look for recipes that naturally use less sugar. For example, if you're craving a sweet dessert, fruit pies typically have far less sugar than cakes and cookies.
• Keep an eye out for the effects of lowering sugar in baked goods. It can be harder to get your baked goods to brown when you bake with less sugar, and if you rely on brownness alone, you risk overbaking.
• Consider using sugar as a condiment to increase perceived sweetness. Sprinkling coarse sugar atop muffins and other baked goods can provide a textural treat and help your baked goods offer a taste of sweetness, despite containing less sugar overall.

Healthy sugar substitutes to use

When it comes to sugar-free sweeteners, it's important that you do your research, talk with your healthcare provider, and make choices based on what works well for your body. Sweeteners like stevia, erythritol, and monk fruit are often a better choice than chemical sweeteners like aspartame, sucralose, and saccharin. If you're using artificial sweeteners for the first time, be sure to keep an eye out for side effects like digestive upset, headaches, or increased sugar cravings.

Easy low-sugar desserts

Short on time? We've got you. Check out these easy, no-bake, low-sugar desserts to fulfill your sweet tooth without turning on the oven.

No-Bake Peanut-Apple Balls

You'll love these No-Bake Peanut-Apple Balls brought to you by the creative minds at Better Homes & Gardens.

Ingredients:

• ½ cup chunky peanut butter
• 2 tablespoons honey
• 2 cups rice and wheat cereal flakes
• ⅓ cup dried apples, cut into small pieces with kitchen shears
• ⅛ teaspoon apple pie spice

Instructions:

1. In a large bowl stir together peanut butter and honey. Stir in cereal, snipped dried apples, and apple pie spice. Chill mixture until easy to handle (about 1 hour). Shape mixture into 15 balls. Store in an airtight container in the refrigerator.

Sugar Free Lemon No Bake Cheesecake Bars

Cheesecake is straight-up decadent—and these no-bake cheesecake bars from My Sugar Free Kitchen serve up all the indulgence of cheesecake with none of the sugar.

Ingredients:

Base

• ½ cup pitted Medjool dates - approx. 9 at room temperature
• 1 ¼ cup chopped walnuts
• ½ cup ground coconut
• 1 tablespoon coconut oil melted
• Pinch of salt

Coconut Lemon Filling

• 2 blocks of light cream cheese
• ½ cup powdered sweetener that measures like sugar
• ¼ cup lemon juice
• 1 tablespoon lemon zest
• 2 tablespoons natural peanut butter

Optional

• 1 tablespoon ground coconut
• 1 tablespoon lemon zest

Instructions:

Base

• Dry roast the walnuts on a baking tray in the oven for 7 minutes at 350 degrees F.
• Add base ingredients to a high speed blender or food processor and blitz for a few minutes until a fine crumb forms.
• Line a loaf pan with foil or parchment paper.
• Press crumbs firmly into the base of dish. Use the heel of the palm to press firmly into all corners of the dish.
• Put base in fridge for 30 minutes.

Lemon Cheesecake Filling

• Add cream cheese to food processor and blitz for a minute. Add the rest of the ingredients for the filling and blitz for another minute to combine.
• Spoon cheesecake filling onto base, smoothing with the back of a spoon. Sprinkle coconut and lemon zest on top.
• Cover with plastic wrap and set in the fridge for 6 hours minimum.
• Slice into 12 pieces with a clean sharp knife. Store in the fridge in an airtight container for 5 days.

Caramelized Spiced Pears

Pears offer a healthy dose of fiber and a delicate texture that melds perfectly with a touch of spice in this recipe for Caramelized Spiced Pears from Eating Well.

Ingredients:

• 3 ripe but firm pears (about 1 1/2 pounds), cut into 1/4-inch slices
• 1 tablespoon lemon juice
• 2 tablespoons unsalted butter
• 3 tablespoons granulated or light brown sugar
• ½ teaspoon ground cinnamon
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• Pinch of salt

Instructions:

1. Toss pears with lemon juice in a medium bowl. Melt butter in a large deep skillet or Dutch oven over medium heat; stir in the pears. Reduce heat to medium-low, cover and cook, stirring once halfway through, for 10 minutes.
2. Meanwhile combine sugar, cinnamon, ginger, cloves and salt in a small bowl. After 10 minutes, stir the sugar mixture into the pears. Increase the heat to medium and cook, stirring often, until the pears are tender and glazed, 4 to 6 minutes, depending on the type and firmness of the pears. Serve warm.

Ready to boost your health by ramping down your sugar intake? We're here to help.

No matter what your motivation for reducing your sugar consumption, you're making a smart move for your health. Choosing low-sugar desserts, substituting natural, low-calorie sweeteners for sugar, and leaning on fruits to provide a kick of sweetness can all have a positive effect on your health.

At Evidation, our app works to help you make the most of the health data that you're already tracking. With your permission, we use your health data to provide you with personalized, content-based insights that give you the tips and tricks you need to keep moving your health forward. Download the Evidation app, learn more, and get started today.

Some of the changes that come with aging can feel surprising, including sleep struggles. You know the importance of great sleep for helping you stay healthy, happy, and alert, but it can be tough to convince your brain to turn off and let you get some rest in the wee hours of the morning. If you're struggling to fall and stay asleep at night, or you're not feeling rested when you wake up in the morning, implementing some better-sleep practices may help you feel refreshed and ready to seize the day.

Recommended hours of sleep for older adults

Typically, older adults need the same amount of sleep as younger adults—about 7 to 9 hours. This is a general guideline, and your individual sleep needs may be different. Paying attention to how you feel, talking to your doctor, and noticing how your sleep impacts your health can all help you understand what amount of sleep is best for you.

There are many reasons why it can be harder to get the sleep you need as you get older. You may find that certain medicines you take to manage age-related conditions, aches and pains, and stress can all make it harder to fall and stay asleep.

While the number of hours of sleep that you need to feel your best may be the same as in your younger years, it's likely that your sleep schedule will shift as you get older. Most people in their golden years find that they feel their best when they go to bed earlier and wake up earlier, but again, your unique sleep needs may not follow this pattern.

An important note: if you're consistently struggling to get the sleep you need, or you rarely wake up feeling refreshed, it's a good idea to check in with your doctor to eliminate sleep apnea and other potential causes of restless sleep.

Here, we'll explore some better-sleep recommendations that you can implement today to start getting the rest you deserve.

Tips for creating a sleep-friendly environment

Whether you're dealing with frequent insomnia or you're simply interested in improving the overall quality of your sleep, setting the stage for healthy rest can work wonders in helping you drift off to dreamland—and stay there until the sun comes up.

Some ways to improve your sleep environment include:

• Keep your bedroom at a comfortable temperature.
• Lower the lights as you get ready for bed.
• Keep screens out of the bedroom, if possible.
• Use an ambient noise machine if it helps you stay asleep.

Relaxation techniques for better sleep

Whether your day is packed with trying to keep up with your grandkids, taking care of your home, or putting in hours at the office, stress can make it tough to fall asleep. Using relaxation techniques can help.

Try the 4-7-8 method, a simple breathing exercise that can help you feel centered when it's time to rest:

• Inhale for 4 seconds
• Hold your breath for 7 seconds
• Exhale for 8 seconds
• Repeat up to 6 times

Practicing yoga or meditation at night can also help to calm your mind and make it easier for you to fall asleep. If you're not sure where to start, trying a 15-minute chair yoga session can help you unwind and let go of the stress of the day. Using a meditation app (like the Calm app) can also help you get centered before you fall asleep.

Sleep hygiene practices

Sleep hygiene refers to habits that help you get the best rest possible. Consistency is key when it comes to maintaining great sleep hygiene, and implementing just one or two sleep hygiene tips can make a major difference in the quality of your sleep.

Good sleep hygiene habits include:

• Create a pre-sleep ritual. Doing the same things each night before bed can help you relax and signal to your brain that it's almost time to rest. You might want to include a warm bath, a relaxing book, or a quiet podcast.
• Stick to a sleep schedule. Going to bed and waking up at the same time each day can help your mind and body learn your sleep routine.
• Avoid caffeine in the afternoons and evenings. Paying attention to how your caffeine intake affects your sleep can help you learn the time in the day that you need to stop drinking coffee.

Dietary recommendations for better sleep

What you eat and drink affects your sleep, and paying attention to what works well for you can be an important part of creating a healthy sleep routine.

It's a good idea to avoid eating large meals close to bedtime, as the digestive process (and the heartburn or indigestion that comes with it) can make it harder to sleep. It's also a good idea to avoid alcoholic drinks before bed. While an evening drink may help you drift off to sleep more quickly, drinking alcohol at night can disrupt your natural sleep cycles, leaving you more tired the next morning.

You may want to try a magnesium supplement if you're having trouble falling asleep. This essential mineral plays a role in regulating muscle function, and may help your body relax so that you're able to fall asleep more easily.

Evidation: Here to help you get a good night's rest

At Evidation, our team is here to help you live your happiest, healthiest life. With your permission, we utilize the health data you're already tracking to provide you with personalized, content-based insights that help you improve myriad facets of your wellness, including getting the sleep you need to feel your best. Click here to learn more about Evidation and download the app today.

If you're looking for a way to boost your mental clarity, improve your fitness, and support a healthy aging process, yoga may be a great fit for you. Older adults can experience many health benefits from practicing yoga, including improved balance and flexibility, relief of depression symptoms, reduced pain, reduced blood pressure, and more.

Here, we'll take a more in-depth look at some of the ways that yoga can support the aging process, as well as some of the exercises you can use to get started on your yoga journey.

Benefits of yoga for seniors

No matter how new you are to the concept of yoga, it's easy to get started with a gentle practice that will support your mental and physical health needs as you get older.

Older adults can experience many benefits from establishing a regular yoga practice, including:

• Reduced stress. It's natural to hold tension in your body, and practicing yoga can help to relieve some of the stress that's held in your shoulders, neck, and upper back. You may also find that the mental focus yoga requires can give you a break from the never-ending to-do list you keep in your mind.
• Better sleep. Practicing yoga may make it easier for you to fall and stay asleep at night. If you've been struggling with insomnia, or you're finding that you're staying up too late or waking up too early, yoga may help you regulate your sleep cycles.
• Improved heart health. From helping you manage your blood pressure to reducing blood cholesterol to regulating blood sugar levels, yoga can have myriad benefits for cardiovascular health.

Of course, it's important to check with your doctor before beginning any exercise program, especially if you have health concerns like high blood pressure, diabetes, or other issues that may affect your ability to work out.

Gentle warm-up exercises

Whether you're new to yoga or you've been practicing for years, it's a good idea to start your practice with a gentle warm-up that prepares your muscles for challenging movement.

Try these simple ideas to get ready for your practice:

• Centering: Start by standing in the center of your mat in mountain pose (feet rooted into the mat, standing tall, shoulders back). Bring your palms together in front of your heart and take several deep breaths, listening to the sound of the air moving in and out of your lungs.
• Hamstring warm-ups: From your mountain pose, reach your arms high overhead, and then bend forward at the waist. Allow your hands to fall to the floor, bending your knees if necessary.
• Wrist warm-ups: Sit cross-legged and bring the backs of your hands together, with your fingertips pointing toward the floor. While keeping the backs of your hands in contact with one another, rotate your fingers toward your chin, then toward the wall in front of you.

Seated yoga poses

Starting with gentle stretching in a comfortable seat can help your mind begin the process of easing into your practice. You can also return to these seated poses whenever you need a break during a more strenuous practice.

Try these seated positions at the start of your practice:

• Easy pose: Simply sit cross-legged on your mat, with your shoulders pulled down and away from your ears. Allow your hands to rest comfortably. If you feel so inclined, go through a few slow neck circles.
• Staff pose: Continue sitting up tall, with a straight spine, and move your legs out directly in front of you. Keep your heels flexed and your palms on the ground next to your hips.
• Seated forward bend: From staff pose, lean forward while thinking about keeping your spine straight. Bend at the hips, extending your hands toward your feet.

Standing yoga poses for balance and flexibility

Standing yoga poses can help to promote balance and up the intensity of your practice.

Try these standing yoga poses to challenge your focus and boost your flexibility:

• Raised hands pose: Start in mountain pose, and notice the connection between your feet and the ground. Raise both arms above your head and press your palms together.
• Chair pose: From mountain pose, bend your knees as your hips sink back, as if you're about to sit in a chair. Raise and straighten your arms so that the creases of your elbows are in line with your temples.
• Standing forward fold and ragdoll pose: From mountain pose, bend forward and allow your arms to fall to the ground (bending your knees slightly is fine). Grasp opposite elbows and allow the weight of your head to pull your shoulders forward, while you rock side to side.

Breathing exercises and mindfulness

In addition to your yoga practice, you may want to engage in mindfulness and meditation practices to keep your mind relaxed and calm both on and off of the mat. Guided meditations, like this one, can be a great way to unwind. Breathing exercises can also help your mind to stay calm no matter what stresses life brings your way. Box breathing—inhaling for four seconds, holding your breath for four seconds, exhaling for four seconds, and holding again for four seconds—can center your focus quickly and easily.

Evidation: Here to support healthy aging

Seeing your progress in real-time can help you build the motivation to keep pushing forward, even when things get tough. Using fitness and nutrition trackers can provide you with the data you need to make decisions that support your health. Whether you're tracking your daily steps or are using an app to track your progress in yoga, seeing health data can help you to see that you're moving in the right direction.

At Evidation, we're here to support you through every step of your wellness journey. Our app uses the health data you're already tracking to provide content-based insights that can help you take the right next steps to support your overall well-being. Click here to learn more about how it works (and how you can start getting rewarded for sticking to healthy behaviors) today. 

There's no way around it: our bodies change as we get older. Unfortunately, some health conditions—such as joint pain, heart disease, mental health issues, and diabetes—can become more likely with age, making it harder to enjoy your day-to-day activities. That being said, prioritizing your health can work wonders to improve your quality of life, prevent disease, and help you continue feeling your best. Here, we'll explore some healthy habits that you can develop to support your well-being as you grow older, as well as how Evidation can help you stay on track and motivated toward living your best life.

Common “older age” diseases and their impact

Getting older can be exciting, but it can also feel nerve-wracking. Venturing into each new decade can bring unknown questions and physical/mental health changes that might make you feel like you need to get to know yourself all over again. Thankfully, there are many steps you can take to support your physical and mental health over time.

Some common diseases related to age include:

• Hypertension (high blood pressure)
• Coronary heart disease
• High cholesterol
• Obesity
• Arthritis
• Diabetes
• Chronic kidney disease
• Heart failure
• Alzheimer's disease and dementia
• Depression

Working toward healthy aging can take some education and effort, and Evidation is here to support you every step of the way. Let's take a look at some of the healthy habits you can implement to help support your wellness over the years.

The role of diet and nutrition in disease prevention

There are many age-related conditions that can be related to dietary choices, including bone health problems, cognitive changes, and cardiovascular issues. 

One in three American adults has heart disease—a potentially deadly condition largely related to nutritional choices—according to the American Heart Association. The nutrition choices you make on a day-to-day basis play a major role in supporting your overall health. Whether you've been diagnosed with a health condition or you're interested in preventative care to support your cardiovascular health, enjoying foods that support a healthy aging process can help your heart stay strong for decades to come.

Foods that can support healthy aging include:

• Blueberries
• Leafy green vegetables
• Cruciferous vegetables
• Avocado
• Honey
• Yogurt
• Nuts and seeds
• Black rice
• Green tea
• Salmon
• Olive oil

Including these foods in your nutrition plan can help you feel your best. If you need some additional support with your nutrition, reaching out to your primary care doctor for a referral to a dietitian can provide you with the guidance you need to thrive.

Importance of regular physical activity

The importance of physical activity increases with age. Staying active as you get older can lower your risk of type 2 diabetes, cardiovascular disease, stroke, and certain types of cancer. Getting regular exercise can also help to lower your blood pressure, improve your mood, lessen symptoms of depression, and improve your cognitive abilities.

An important note: If you have high blood pressure or another cardiovascular condition, it's smart to check with your doctor before beginning an exercise routine.

Maintaining mental health and cognitive function

Changes in brain health are often gradual, making cognitive issues tougher to detect than health problems you can see on a blood test.

According to the Centers for Disease Control, certain healthy behaviors can help to support your mental health and cognitive function as you get older, including:

• Maintain a healthy weight. Making long-term changes to your habits to support a healthy weight can support your mental health as well as your physical health. If you aren't sure where to start, talking to your physician can help you develop behaviors that put you on the right track.
• Stay engaged with your community. Regular interaction with others can help you gain social support, reduce feelings of loneliness, and develop a support network. Participating in book clubs, volunteer activities, or educational programs can support your mental health as you see the positive impact that you're making on the people around you. Reach out to your local library, senior center, or religious organization to learn more about opportunities that allow you to give back.
• Be proactive about stress management. Stress has a greater effect on older adults than younger adults, according to the American Institute of Stress. Stress causes inflammation in the body, which can increase the risk of developing cancer, dementia, type 2 diabetes, and arthritis. Stress doesn't just increase your likelihood for the development of these conditions—it actually accelerates the aging process as well. Eating well, drinking plenty of water, keeping up with medical appointments, connecting with friends and family, getting regular exercise, and getting plenty of sleep can help you keep stress levels low.
• Reach out for help when you need it. There's nothing wrong with reaching out for the help of a trained therapist if you're struggling with your mental health. Ask for a referral from your doctor or your local senior center to learn more about how you can get started.

How the Evidation app can support healthy habits

At Evidation, our app is here to support you through every stage of life. With your permission, our app uses the health data you're already tracking (such as data from a fitness app like Apple Health, data from a nutrition app like My Fitness Pal, and data from workout-specific apps like Runkeeper) to find trends and areas where you have opportunities to boost your wellness. Evidation uses this information to create personalized content-based insights that provide you with the tips and tricks you need to feel your best, no matter what your age.

Whether you're curious about how to prevent older age diseases, are working toward a specific health goal, or simply want to get more information on how to improve your health habits, our app has you covered! Click here to learn more about how Evidation works and download the app today!

As we get older, our relationships deepen, our actions more easily align with our priorities, and it becomes a little bit easier to stop worrying about what other people think. While there are many benefits that come with additional candles on your birthday cake, getting older can also bring certain health challenges. There's no way that we can stop Father Time, but we can develop healthy habits that allow us to feel our best as we age.

Here, we'll explore eight habits you can set to feel your best throughout the years to come.

1. Prioritize regular physical activity

There's no doubt about it—regular exercise supports a healthy aging process. According to Harvard Medical School, the aging process can begin to affect your fitness as early as your 30s. Fatigue becomes more common, it's easier to become out of breath, and your heart can’t beat quite as quickly during exercise as it did in your younger years. This can make exercising feel more difficult, and can contribute to the average of three to four pounds that most Americans put on each year.

Thankfully, exercise can help to slow many of the physical and mental changes associated with the aging process. According to Dr. Linda Fried, dean of Columbia University's Mailman School of Public Health, "Exercise is the closest thing we've found to a magic pill for combating the effects of aging. That's because it works on every physiological system and keeps your entire body fine-tuned. It even stimulates your brain and helps to prevent cognitive decline."

If it's been awhile since you've last exercised, it's a good idea to talk with your doctor before you get started with a new routine. Start slowly, build up your endurance bit by bit, and pay attention to the changes in your mental and physical health as you begin to experience the benefits of regular physical activity. To keep your motivation up, be sure to keep track of your exercise with an app or device (like Apple Health or FitBit) so that you can see your improvements happening in real-time.

2. Eat a balanced and nutritious diet

You know that enjoying a healthy diet can help you feel and look younger, but it can be tough to sift through all of the misinformation that's available online to figure out what you're actually supposed to eat to feel your best.

According to the experts at Johns Hopkins, it's important to remember that nutrition is highly personal, and what works well for you might not work well for someone else.

Here's what the pros at Johns Hopkins recommend for nutrition that supports healthy aging:

• Pay attention to activities that help you achieve and maintain a healthy weight, and eat accordingly. If you're over the age of 50, your priority isn't likely to be building muscle mass. This means that you might want to consider replacing your post-workout protein bar with a balanced meal or snack that's heavy on the veggies and lighter on the grains and protein.
• As long as dairy doesn’t bother your stomach, include it in your diet. While some people may struggle to digest dairy products, not everyone needs to cut out their favorite milk-based foods. If you're not having any digestive issues after eating dairy products, there's no need to start cutting out cheese, milk, or once-in-awhile ice cream.
• Enjoy healthy fats. While fat shouldn't make up the majority of your diet, some fat is necessary to help you feel satiated and help your body metabolize certain vitamins. Focusing on the polyunsaturated fats and monounsaturated fats found in nuts and fatty fish can be a good place to start.

3. Stay mentally active and engaged in your community

Staying engaged in your community can help to support a healthy aging process, according to the Centers for Disease Control. Being involved with others, trying new things, and learning new skills can all help to support your physical and mental health. Bonus: when you learn a new activity, such as a new sport, game, or skill, research shows that you get some mental protection against memory loss.

Try these ideas to get involved with your community:

• Volunteer. Giving back to others is a great way to support your community and get to know others in your area with similar values. Reaching out to your church, temple, other religious organization, local community center, or local animal shelter can all be good places to start learning more about how you can help those in need in your area.
• Get outdoors. Check online or at your local library for information on outdoor interest groups in your area. Joining a walking, hiking, or bird watching group can all help you learn and provide connections with people in your community.
• Get creative. Whether you've been artistically inclined all your life or you're more left-brained, taking up a creative pursuit can be a fun way to learn something new and get to know others who have similar interests. Signing up for music lessons, an art class, or a writing workshop can all help to support your mental health and help you engage with others.

4. Get adequate and quality sleep

It's often easier said than done, but getting high-quality sleep is one of the best ways to slow the negative effects of aging. According to researchers at Colorado State University, insufficient sleep increases your risk for cognitive decline, Alzheimer's disease, depression, dementia, and car accidents.

Try these tips from the National Institute on Aging to improve your sleep:

• Avoid eating large meals at night. When you eat right before you go to sleep, you may experience digestive issues as well as have a hard time winding down.
• Cut caffeine in the afternoon. Save your coffee and tea for the morning hours, as having caffeine too late in the day can make it hard to fall asleep.
• Cut out evening screens. An hour or so before you go to bed, make a point to get away from electronic devices as you begin to relax.

5. Manage stress effectively

Stress doesn't just take a toll on your mental health—it can also affect your physical health. Inflammation and stress are closely linked, according to the American Institute of Stress. Unchecked inflammation can contribute to health issues including cancer, dementia, arthritis, atherosclerosis, type 2 diabetes, and more. In addition to creating these problems, chronic stress accelerates the aging process.

Stress management strategies can help to keep your stress levels in check as you get older. When it's possible, removing the source of stress can provide immediate relief. For example, if you're struggling to make it to the grocery store, asking for help from your church or local senior center may eliminate the problem. If you're having a hard time getting to doctor's appointments, asking a friend or family member for their help may help to reduce your stress levels.

Eating well, staying hydrated, getting plenty of high-quality sleep, and utilizing stress management strategies like meditation and visualization can all help you lower your stress levels and reduce your risk of developing stress-related health problems.

6. Regular health check-ups and screenings

It can be tempting to skip regular health check-ups and screenings when you're feeling healthy, but doing so can have deadly consequences. Attending regular check-ups and health screenings provides your doctor with the chance to notice asymptomatic health issues, as well as provide you with advice and tips necessary to continue living your best life for years to come. If you haven't seen your doctor for a checkup in the past year, reach out today to get an appointment on your calendar.

7. Stay hydrated

Whether you're enjoying the outdoors in warm temperatures or you live in a colder climate, staying hydrated is important to support a healthy aging process. According to a study from UCLA's School of Nursing, up to 40% of older adults may be chronically underhydrated.

While it's a good idea to talk with your doctor about your personal hydration needs, the National Academy of Medicine recommends that men aged 51 and older aim to drink at least 13 cups of fluid per day and women aged 51 and older drink at least 9 cups of fluid each day. An important note: water, food, and other beverages all count toward hitting your daily goal.

Evidation: Here to support your health journey no matter what your age

From managing stress effectively to staying hydrated to staying engaged with your community, aging well can feel like a full-time job. No matter your age, it's never too late to start taking steps toward becoming the healthiest version of yourself. Whether you're beginning an exercise program, cleaning up your nutrition, or working to improve your sleep so that you can get the rest you need to thrive, healthy habits add up over time.

Thankfully, you don't have to try to figure it out alone. At Evidation, we get it, and we're here to help. Our app works to use the health data you choose to share with us to create personalized, content-based insights that will help to keep you on the path of moving you where you need to go. Learn more about how our app works here and download Evidation today to get started.

Academic stress can make it tough for you to thrive as a student, and implementing stress management techniques for students can help. From academic pressures to trying to balance life responsibilities with a tough course load, many people who’re working through their education experience stress. Left unchecked, stress can begin to affect your physical and mental health, making it even harder to stay on top of your busy to-do list. Thankfully, there are several stress management techniques for students that you can use to help you stay calm, no matter how tough your courses.

Let's take a look at some of the strategies you can use to manage your school-related stress.

1. Deep breathing exercises

Deep breathing exercises don't just feel great because you take a moment to pause and think—they can also lower your cortisol (stress hormone) levels, (click here to check out the latest research).

Box breathing can be a simple way to get started with deep breathing. The concept is simple: inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds, hold for 5 seconds. This technique can act as an anchor in times of stress, and you can return to it at any time, even if you're taking an exam or getting ready for a presentation.

The 4-7-8 technique is also popular: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This technique also works well for anxiety, and can be especially helpful if you're having trouble falling asleep.

2. Mindfulness and meditation practices

Staying centered in the present moment can be tough when you're dealing with stress, and practicing mindfulness and meditation can help.

Some of the positive effects of meditation include:

• Lower resting heart rate
• Lower blood pressure
• Increased creativity
• Increased self-awareness
• Better sleep
• Less focus on negative feelings

There's no need to carve out an hour for meditation each day in order to reap the benefits of the practice. Check out a simple guided meditation session (like this one!) to help you center and become mindful of what's happening inside your head.

3. Time management skills

Feel like you're constantly running from one task to the next? You're not alone.

A 2015 study showed that 53% of college students struggle more with time management in college than they did in high school, and 78% of college students say that they struggle with time management throughout their college careers.

Try these tips to make the most of the time that you have:

• Identify and eliminate time wasters: Social media can be fun, but it's easy to get stuck scrolling. Set a time limit each time you look at social media, and consider removing the app buttons from the home screen of your phone so that your accounts are a little more difficult for you to access.
• Plan it out: Finding a way to keep track of your daily tasks can work wonders when it comes to managing your time effectively. Find and use the method that works for you. Whether you prefer pen-and-paper or a digital calendar, keeping an eye on what's ahead can help you make sure you're prepared.
• Stop multitasking: While it can be tempting to do more than one thing at a time, this often backfires. Focus on one task at a time, and finish it completely (if possible) before moving onto the next item on your list.

4. Physical activity and exercise

It's a bit counterintuitive to think that adding one more task to your list could help you manage your time more effectively, but it's true: exercise can help with time management. Since exercise releases endorphins and lowers stress levels, it can help you boost your overall feelings of well-being, making it easier to sail through assignments faster than you can when you're under stress.

5. Healthy eating habits

Eating well can help you have the energy you need to thrive despite your busy schedule—and loading up on nutrient-dense foods can even make you a better leader, according to Forbes. When you eat well, you're better able to keep even energy levels throughout the day, helping you ward off the afternoon crash that can cause a slump in your productivity.

Researchers believe that most of the body's serotonin (mood-boosting chemical) receptors are located in the digestive organs. If the bacteria in your gut are healthy, scientists theorize that your receptors may work better, helping you stay happier. A boost in happiness can help to provide a much-needed boost in productivity—making it easier to manage your time.

6. Adequate sleep

One of the simplest ways to improve your well-being is getting high-quality sleep. We understand that all-nighters can be tempting, especially when you're having trouble sleeping due to thinking about your seemingly endless to-do list. That being said, getting enough sleep helps to improve your ability to get things done during the day.

If you're struggling to get enough sleep due to academic stress, you're not alone.

Try these tips to get the shut-eye you need:

• Protect your sleep schedule. Aiming for 7–8 hours of sleep each night and going to bed/waking up around the same time (even on the weekends) can help you get the rest you need.
• Avoid naps. If you must nap, keep it early in the day, and don't sleep for more than an hour.
• Cut the caffeine. When you drink coffee or other caffeine, your body stops listening to its own sleep signals, which can make it difficult to fall asleep. If you're not willing to give up caffeine entirely, try to keep your intake to less than 400 mg per day (about 4 cups of coffee).

7. Using technology for stress management

Used correctly, technology can be a valuable tool to reduce stress and help you learn more about your mental health needs. Using apps to manage your sleep, nutrition, stress levels, and physical activity can all provide valuable insights into the stress management strategies that work best for you.

When it comes to finding the best ways to manage stress, it's key to pay attention to what works well for you. You may find that your stress management techniques need to change over time—for example, the stress management tools for elementary students that worked well for you may not be effective for managing stress in college. Changing up your physical activity, understanding your own sleep needs, and changing your mindfulness habits can all play a role in accommodating your changing stress management needs over time.

At Evidation, we're here to empower you by helping you understand the health data that you choose to share. Based on the information you provide, we offer insights and content to help you live your best, least-stressed life. Learn more about our app here and get started today.

It's tough to watch the news today without hearing an opinion on vaccines, and it can be hard to sort through all of the misinformation to get the truth about vaccine safety and efficacy. At Evidation, we understand the confusion, and we're here to help. In this article, we'll dig into the science behind vaccines, different types of immunizations, how vaccines create immunity, and common misconceptions about immunizations.

The science behind vaccines: How does immunization work?

Whether you're curious about fighting the flu with a yearly vaccination or you're unsure about how vaccines will affect your child, it's important to understand the basic tenets of how vaccines work.

Let's take a look at the steps your body goes through when you receive an immunization:

• Introduction of antigen(s): A vaccine contains weakened or inactivated parts of an organism, or antigen, that triggers the body's immune response. The antigen in the vaccine could be a piece of a virus or bacteria, a protein, or a weakened or killed form of the pathogen.
• Immune system response: When a vaccine is introduced to the body, the immune system recognizes a foreign substance (the antigen). The immune system then responds with pathogen-fighting white blood cells including T-lymphocytes (T-cells) and B-lymphocytes (B-cells).
• Production of antibodies: B-cells go to work producing antibodies (proteins) designed to fight the antigen introduced by the vaccine.
• Formation of memory cells: Some of the B-cells and T-cells released by the immune system become memory cells that remain in the body long after the initial immune system response. These cells "remember" the pathogen and are able to attack it in the event that it's introduced through a non-vaccine source.
• Immunity development: If the body is later exposed to the actual pathogen, the immune system can quickly recognize and respond, thanks to the memory cells. The antibodies and immune cells can effectively neutralize the pathogen before it causes illness.

Types of vaccines

Researchers use a number of factors to determine what type of vaccine will be most effective against each pathogen.

Common types of vaccines include:

• Live-attenuated vaccines: These vaccines contain a version of a living microbe that has been weakened so that it can't cause disease in healthy people. The measles, mumps, and rubella vaccine (MMR) is an example.
• Inactivated vaccines: These are vaccines that contain a killed version of the microbe (this includes the polio vaccine).
• Subunit vaccines: Also known as recombinant, polysaccharide, and conjugate vaccines, these vaccines contain pieces of a pathogen (like a protein or sugar). Vaccines against HPV and hepatitis B fall into this category.
• mRNA vaccines: These immunizations instruct cells to produce a protein that triggers the body's immune response, and include some types of the COVID-19 vaccine.

Vaccine development process

Vaccine development is a complex, multi-stage process that can take many years.

The main stages of vaccine development include:

• Exploratory stage: In this stage, scientists conduct research to identify antigens that could help to treat or prevent a disease and potential targets (like parts of the virus or bacterium) are identified.
• Preclinical stage: Researchers use cell cultures and animal testing to determine the safety and efficacy of the vaccine.
• Clinical development: This stage involves three phases of human testing, each with expanded numbers of volunteers.
• Regulatory review and approval: Developers submit a licensing application to the U.S. Food and Drug Administration (or the equivalent governing body in the country in which the vaccine is being developed). The vaccine receives approval for public use if it meets the required standards.
• Manufacturing, quality control, and surveillance: Vaccines are regularly tested for safety, potency, and side effects during the manufacturing process, as well as throughout the time period for which the vaccine is distributed to the public.

Common misconceptions about vaccines

You want to do what's best for your family, but misinformation can make it difficult to understand the realities of vaccine safety.

There are many misconceptions about vaccines, including:

• Myth: Vaccines cause autism.
• Truth: Extensive research shows that there is no connection between vaccines and autism.

• Myth: Vaccines contain harmful ingredients. 
• Truth: The ingredients in vaccines are present in very small amounts and are safe. They are included to ensure the vaccine's effectiveness and stability. Ingredients like formaldehyde and aluminum are present at levels much lower than what we encounter in daily life.

• Myth: Natural immunity is better than vaccine-acquired immunity. 
• Truth: Natural infections can cause complications and death. Vaccines are a safe, effective way to develop immunity without the risks of contracting an illness.

Evidation’s resources on vaccines

At Evidation, we're here to provide you with everything you need to know regarding the latest vaccine research. We're proud to partner with medical research organizations around the world to help our planet become a healthier place. Click here to check out our latest news, and click here to see more about our vaccine-specific research. Be sure to check back regularly to learn more.

Evidation: Supporting your health and driving research forward

At Evidation, we're committed to helping you feel your best. When you choose to share the health data that you're already tracking with other apps, we're able to aggregate your information to provide you with personalized, content-based recommendations that can help you take your health to the next level. We also reward you for taking healthy actions, making it easier to stay on track as you work toward your wellness goals.

Vaccines are made possible with thorough health research, and at Evidation, we're doing our part to contribute to the greater good. When you sign up for our app, you can choose to share health-related data from apps you're already using to inform health research, putting the information you're already collecting to good use. We only share data with your approval and ask your permission every time.

We'd love to support you as you work to become your healthiest self. Learn more about Evidation and download our app today.