Stress doesn't just affect your mind – your body feels the effects of stress as well. From a lowered immune system to aches, pains, and more, both chronic and acute stress can make it hard to feel your best. While some types of stress can be reduced, stress itself is unavoidable. That being said, you can reduce the impact of stress on your health by utilizing stress management strategies that allow you to mitigate the effects of stress on your body.

Here, we'll take a look at the different ways stress can affect you physically, as well as steps you can take to manage stress in a way that positively contributes to your overall well-being.

The physiological effects of stress on the body

Our bodies are great at dealing with small doses of stress, but chronic stress and severe acute stress can both be physically taxing. In addition to mood changes, unmanaged stress can lead to both acute and chronic conditions that can make it difficult to get through the day.

How stress impacts immune function

When the body experiences stress, the brain releases cortisol, a hormone that's great for boosting immunity – in the short-term. When your body regularly releases cortisol due to chronic stress, or repeated acute stress events, you may experience inflammation that makes it harder for your body to fight illness.

The link between stress and cardiovascular health

Research shows that chronic stress can lead to high blood pressure, which can increase the risk of stroke, heart attacks, and heart disease. A 2020 study showed that certain types of stress – including social isolation, marital stress, trauma, work stress, and childhood abuse – are more likely to contribute to an increased risk of a cardiovascular event than other types of stress.

Strategies for reducing stress in daily life

While it's impossible to avoid all stress and anxiety that comes with the pressures of day-to-day life, implementing strategies that work to control your stress levels can help you feel your best.

Incorporating mindfulness and relaxation techniques

Meditation, yoga, and mindfulness techniques can work to promote relaxation. There's no need to attend a yoga class or book a session with a meditation expert (unless you want to) – there are plenty of ways for you to reap the benefits of mindfulness when you're on a budget or have a tight schedule.

Using an app like Calm can provide you with guided meditations that you can easily listen to whenever you have a few minutes of downtime. In the mood to fit a quick yoga flow into your day? We love Yoga with Adriene's free, positive yoga videos that offer modifications that make it easy for yogis of all experience levels to enjoy the benefit of regular practice.

Establishing healthy boundaries and prioritizing self-care

Elevated stress over time can lead to burnout, which can make it difficult to work, enjoy relationships, and feel happy and healthy. While the idea of burnout is often work-related, it can also apply to romantic relationships, friendships, and family issues. Creating boundaries can feel difficult at first, but doing so allows you to say yes to what really matters (including your own self-care).

If you're dealing with an onslaught of work that's beyond your pay grade in the office, schedule a meeting to talk with your supervisor about the boundaries you need to set in order to avoid burnout. A similar approach can be taken with family and friends whose needs are pushing you to your limit. Having an honest, open conversation about your bandwidth and availability can help others understand that saying no to requests and invitations isn't about them – it's about you prioritizing your own needs.

Scheduling your self-care activities as appointments can help you to prioritize the activities that help you manage stress. Creating time in your calendar to enjoy a walk, cook a new healthy meal, or talk with a trusted friend can all help you lower your baseline stress levels so that you're better able to handle whatever life throws your way.

The role of exercise and physical activity in stress management

When you're feeling stressed and overwhelmed, exercise can feel like the last thing you want to add to your schedule. Making physical activity a regular part of your life, however, can help to lower chronic stress levels and better equip you to deal with acute stress.

The immediate physical stress of exercise can help teach your body how to work through tough situations, bolstering your stress management toolkit. Working out can also support your immune, digestive, and cardiovascular health, mitigating the negative effects of stress on these vital systems.

While going through a tough workout can be a great way to lower stress levels, even short bursts of movement can have health benefits. Going for a few ten minute walks throughout the day can be a time-effective way to enjoy the benefits of exercise without adding another item to your to-do list.

Nutrition and diet tips for stress reduction

Meeting your body's nutritional needs can ease the physical effects of stress. Eating regularly throughout the day can help to keep your blood sugar levels even, which can help to keep your body's response to stress under control. Cutting down on caffeine, adding high-fiber foods (like oatmeal, vegetables, and fruits) to your diet can also help boost your body's ability to withstand stress.

Evidation: Supporting your physical and emotional well-being

At Evidation, we use the data you provide to offer personalized insights, tips, and tricks that can benefit your well-being. Try implementing a few of the tips above to begin the process of building your stress management toolkit. Figuring out what works for you to manage stress levels can take some time, but it's well worth the effort. Stress management is a crucial part of a healthy life, and we're honored to help you feel your best. Learn more about how Evidation works and download the app today.

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

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

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

Benefits of napping

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

Benefits of napping during the day may include:

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

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

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

Sleep science: How napping affects the mind and body

Mid-day sleeping can be beneficial for your mind.

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

Ideal nap duration

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

Are short naps better than long naps?

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

There are four general stages of sleep:

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

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

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

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

Napping strategies: How to snooze smart

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

Set an alarm

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

Create a restful environment

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

Silence your notifications

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

Evidation: Taking Your Health to the Next Level

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

If you’ve worked to get into a good routine with your workouts and runs, running every day to keep up your stamina and strength, then winter can feel frustrating. You may feel like your only option is to run indoors on a treadmill or focus on other exercise during this season. Yet the cold season doesn’t mean you need to hang up your running gear. Running in winter or cold weather has many perks that are worth exploring. From burning more calories to keeping fit all year long, you can benefit from running when the temperatures drop. The key to learning how to run in the cold is to be prepared with the right gear, and this guide will help.

Note the benefits of cold weather running

Running in cold weather carries both psychological and physical benefits. In regard to mental health, winter can bring the winter blues due to shorter days and less time in the sun. Going for a run can trigger the “feel good” endorphins that can boost your mental health. If you suffer from seasonal affective disorder, you may notice that it improves with running. Getting exercise outside also improves clarity by stimulating blood flow to the entire body, including the brain.

Physically, there are multiple benefits found in running in the cold. First, when you exercise in the cold, you may burn more energy. Not only is your body burning energy through the exercise, but you may enter a state called thermogenesis, which is an increase in metabolism designed to help you stay warm. This process activates brown fat, which is the type of body fat that burns calories. Burning the brown fat can actually change your body composition as well.

In addition, running in the cold creates less heat stress on the body. While this might not show in your results because your muscles will contract more in the cold, it will give you a bit more endurance for your run. This is one of the reasons that many of the world’s top marathons take place in the fall.

Finally, winter running can keep your metabolism and motivation to work out going strong. Both of these will help you avoid the weight gain and fitness losses that are often common at this time of year.

Grab the right gear

Before you head out on a winter run, make sure you’re prepared with the right clothing and gear. Some factors to consider include these:

Cover exposed skin

Use as much covering as you can to keep exposed skin protected. Exercise leggings or joggers for your legs, jackets, and coats for your torso, and ski masks and neck gaiters for your head and face will all help. If it’s extremely cold, consider goggles.

Protect yourself from moisture

Moisture will make you feel colder, and this includes moisture from your body in the form of sweat. Use moisture-wicking fabric, especially in the layer closest to your skin, to protect yourself.

Pay attention to the temperature

Knowing how many layers to use can be challenging. Cleveland Clinic recommends dressing for conditions that are about 20 degrees warmer than the actual temperature. This will account for your increased body temperature due to your workout.

Choose the right footwear

When running, regardless of the weather, you’ll want running shoes that are ideal for your gait. However, you may want shoes with additional tread or grip in the winter due to the risk of falling. Another option is to keep your existing running shoes and add cleats or grips on top for winter runs.

Get prepared

Before you hit the ground running in the colder months of the year, make sure you’re properly prepared. In addition to the gear already mentioned, you’ll want to focus on your nutrition and proper warm-up and cool-down exercises.

Nutrition guidance for cold weather running

Your body may have different nutritional needs when you run in cold weather. Fitness First recommends stocking your glycogen stores before running in the cold because you may burn more carbohydrates to create heat for your body. Adding an extra serving of fruits and vegetables to the meals you eat prior to running is a good option. After running, consider consuming warm carbohydrates, like pasta or rice, to increase your body temperature and restore your energy. Protein may also help with rebuilding muscle after a winter run.

Warming up and cooling down

Getting blood flowing to your muscles is important when running in the cold. Start stretching inside before you hit the pavement. This will limber up your joints and muscles so they don’t tense up when they hit the cold air. Dynamic stretches, such as squats and walking lunges, are great warm-ups for cold-weather exercise. This will get your heart rate up and increase your range of motion before you start running.

After your run, your body temperature will drop quickly, and in cold temperatures, this can cause chills. If you’re sweating, the sweat can contribute to this sudden drop in temperature. Use a hot shower as a cool down after your run, or at least change your clothes. Drink a warm beverage to keep your body temperature up. Cool-down stretching is also important, but getting and staying warm is the biggest factor after a cold-weather run.

Stay safe

Running always carries a little risk, but winter weather brings a few additional considerations.

Don’t slip

One of the biggest is the risk of slipping on icy sidewalks or roads. Trails also have risks of ice and snow, especially since water tends to pool on these uneven grounds. If you don’t have a safe, clear path, then wait for the ice and snow to melt.

Hydration

Staying hydrated is essential when running in the cold weather, and it is sometimes overlooked due to the lack of heat. You may not feel as thirsty as you do in hot weather. You’ll want to drink room-temperature water rather than ice water, so you don’t lower your body temperature too much.

Visibility

Because it gets dark earlier in the winter and the sun rises later, you may need to wear reflective gear to stay visible. Even if you don't think it will be dark, consider lighter-colored clothing in case you’re out when the sun starts to go down.

Track your winter runs, and earn rewards with Evidation

As you decide to tackle winter running, make sure you’re getting all of the rewards possible for your work. Evidation allows you to track your exercise and healthy eating choices and earn rewards for them. If you’re ready to embrace winter running, track your choices with Evidation to stay on the right course.

Feeling nervous about working out at a gym for the first time? We get it. It can be nerve-wracking to walk into a new place, especially if you're at the start of your fitness journey and aren't sure where to begin. At Evidation, we're here to support you as you work to become your happiest, healthiest self. Here, we'll take a look at what you need to know to walk into the gym with confidence.

Your first time at the gym: what to expect

Many people feel intimidated by the idea of walking into a gym for the first time. While it's normal to feel apprehensive about any new experience, being prepared, knowing what to expect, and keeping an open mind can help you feel comfortable as you jump into your new workout routine.

If you're getting a gym membership for the first time, you'll want to set some time aside to fill out paperwork and go through a tour of the gym. This process can take 20–30 minutes, so it's a good idea to factor that time into your first gym session. Typically, you'll be offered the option of working with a trainer to get started. This is a smart option to help you learn your way around the gym, and the first session is often free. Even if you aren't interested in personal training sessions long-term, going through a week or two of workouts with a trainer can help you feel comfortable in the gym, practice safe workout techniques, and get a routine under your belt.

During your tour, you'll likely see separate areas for weight training (typically separated into areas for free/handheld weights and weight machines) and cardio machines (including treadmills, stationery bikes, elliptical machines, stair climbers, and more). Most gyms also have separate areas for stretching, and some may also have rooms designed for group exercise. Your gym may also have a pool, a walking or running track, a spinning studio, and other specialized areas.

You'll also want to make sure that your gym bag has everything you need to carry you through your first session. Be sure to bring:

• Change of clothes
• Sweatshirt in case you're chilly in the gym
• Water bottle
• Towel to wipe off machines (if your gym doesn't provide them)
• Earbuds for music

Going in with a plan

Creating a plan before you go to the gym can provide you with a sequence to follow, which can help you feel more comfortable as you get used to the gym. Using a workout app like FitBod can be helpful, as it can create a personalized plan that provides exercises based on your current fitness level (as well as provides you with videos to show you how to correctly and safely perform each exercise).

If you're not sure of your goals and are simply looking to become more active, it's OK if you're not sure about your plan. Spending some time on the treadmill, listening to music while stretching, or taking some time to look around as you get some cardio time in on the stair climber can help to boost your comfort level as you get used to your surroundings.

Boosting gym confidence

Any time you walk into a new situation, it's normal to have some anxiety or apprehension about what to expect. Getting your mind right before you go to the gym for the first time can work wonders in helping you make the most of your workout.

Keep the following in mind to boost your confidence before you head into the gym:

• Remember, everyone in the gym had a first day, and it's totally normal to feel a bit nervous. Every person who you see crushing it in the gym was once in your shoes, pulling into the parking lot and working up the courage to try something new.
• Everyone is concerned with their own workout—not yours. Some people feel intimidated by going to the gym because of a fear that others may be looking at them, judging them, or waiting for them to make a mistake. Nothing could be further from the truth. Everyone at the gym is focused on their own workout, and they aren't looking to see how fast you're going on the treadmill or how much weight you're lifting.
• Give it ten minutes. When you find yourself putting off going to the gym due to nerves or a lack of confidence, push yourself to walk through the door and spend at least ten minutes exercising.

Home workouts vs. the gym

Curious about whether it makes more sense to work on your fitness journey with at-home workouts? For many, working out in the comfort of home can create a less intimidating experience.

Pros of working out at home include:

• Privacy. If you're nervous about working out in front of others, you may find that it's easier to get started in your own home.
• No waiting for machines. In busy gyms, it can take time to get your turn on a cardio or weight machine, and the time that you're able to use the machine might be limited if others are waiting.
• No commute time. Driving or walking to and from the gym can take up some of the valuable time you have to work out.

Cons of working out at home can include:

• Lack of equipment. Gyms offer more equipment than most people have access to at home.
• Distractions. It can be easier to get distracted by family members, phone calls, and work when you're exercising at home.
• Fewer safeguards against injury. At a gym, you'll have trainers nearby, able to help you in the event that you're struggling or that you become injured.

Many people find that it makes sense for them to complete some workouts at home (such as bodyweight exercises and cardio), while heading to the gym for other workouts, especially those that require more equipment. You may also find that it makes more sense for you to head to the gym during the colder months of the year, while working out outdoors during the warmer months. If you decide that it makes more sense for you to be at the gym for some of the year, ask your gym whether they offer month-to-month or half-year memberships, as this can save you money when you're enjoying exercise outdoors.

Make the most of your workouts with Evidation

At Evidation, we're here to help you work toward your health and fitness goals, one healthy decision at a time. Whether you're just getting started with hitting the gym or you're a seasoned fitness enthusiast, our free app can help you make the most of your efforts.

When you download Evidation, you'll be able to connect the apps you're already using to track your health data to our app. With your permission, we'll use your data to find insights and connections that can inform your fitness journey, helping you choose the best next steps toward your goals. You'll also be able to earn cash rewards for following through with healthy, goal-oriented behaviors, like tracking your steps and logging your meals. An important note: your privacy is our top concern, and you have the right to stop sharing your data with us at any time.

If you're ready to get started, we're ready to support you. Click here to learn more about how Evidation works and download our free app today.

When you're traveling, you want to feel your best. Jet lag can make it difficult to feel rested and alert, but thankfully, there are steps you can take to feel better, even when you're jet-setting from one destination to another throughout the holiday season. Here, we'll go over some practical tips you can use to help adjust your sleep schedule and minimize the effects of jet lag.

Understanding jet lag and its symptoms

Jet lag happens when you travel to a different time zone, and your body's natural sleep-and-wake rhythms are disrupted. Normally, your body's natural clock helps you feel awake during the day and sleepy at night. When you travel across one or more time zones, your body's internal clock doesn't match the new time, causing sleep disruptions known as jet lag. While jumps across several time zones can cause more pronounced jet leg, even a shift of an hour or two can cause difficulties falling asleep and waking up.

The symptoms of jet lag can differ from person to person, and may include:

• Fatigue
• Dizziness
• General sense of malaise (not feeling well, or not feeling like yourself)
• Insomnia
• Trouble falling asleep
• Trouble concentrating
• Irritability
• Loss of appetite

Typically, the symptoms of jet lag resolve on their own a few days after you've settled into your new time zone. You may find that these symptoms return once you head back to your original time zone.

Let's take a look at some simple steps you can take to reduce the effects of jet lag so you can fully enjoy your travels.

Tips for preparing your body before travel

You don't have to wait until you're at your destination to begin the process of fighting jet lag. Planning ahead can help your body adjust to your new time zone more easily.

Try these pre-travel tips to reduce the intensity of jet lag:

• Gradually change your sleep schedule. A few days before you travel to a new time zone, try adjusting your sleep schedule toward the time zone of your new destination. For example, if you're traveling west (like from the East Coast to the West Coast of the United States), go to bed and wake up an hour later. This can help your body begin the process of adjusting your sleep schedule.
• Get plenty of rest. No matter how much you prepare for a trip, you're likely to have some fatigue as your body adjusts to a new schedule. Make sure you're well-rested before your trip, as being tired can increase otherwise manageable levels of fatigue.
• Prioritize self-care in the days leading up to your trip. Enjoying healthy food, exercising, and de-stressing with meditation or yoga can all prepare your body for a time zone adjustment.

Strategies for adjusting to a new time zone quickly

Once you're at your destination, there are several steps you can take to adjust your sleep schedule. Getting plenty of sunlight can help to reset your body's internal clock, as natural light (and the lack thereof) can signal to your body when it's time to wake up and when it's time to rest.

Using stress management techniques can also help you adjust to your new time zone. If you're feeling stress about your energy levels as you adjust to a new time zone, yoga, breathwork, meditation, and other natural stress management techniques can help you stay connected to your body through the adjustment process.

Eating well is key when it comes to adjusting to a new routine. Try to stay away from heavy foods that leave you feeling ready for a nap, and stick to lighter, more nutrient-dense options to provide your body with natural, easily accessible energy.

Dehydration can make jet lag symptoms even worse, so it's smart to drink plenty of water before, during, and after your trip. While it can be tempting to use caffeine to wake up, try to stick to non-caffeinated beverages, as caffeine's dehydrating properties can make it harder for your body to adjust.

Using technology to your advantage

Understanding your sleep quality, stress levels, hydration, and nutrition can all help you make the decisions necessary to support your health as you travel. At Evidation, we use the health data that you choose to share with us to provide you with content-based, personalized insights to drive your health decisions.

At Evidation, we're here to help you feel your best, no matter where you're headed

Whether you're traveling or staying put this holiday season, the Evidation team is here to help you get the rest you need to feel your best. If you're ready to put your health data to good use, we're ready to support you! Click here to learn more about how the Evidation app works and download today.

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!

Habits are the invisible architecture of daily life. They drive countless small decisions we make every day, often without conscious thought, and over time they compound into powerful outcomes. Whether you want to exercise more, eat healthier, improve sleep, or reduce stress, success comes down to understanding how habits work and how to reshape them in your favor. One of the most effective frameworks for this is the concept of the habit loop. By learning to recognize the structure behind your habits, you gain the power to break the ones that hold you back and create those that move you closer to your goals.

What is a habit loop?

A habit loop is a simple but powerful model for understanding why we do what we do. The framework was popularized by author Charles Duhigg in The Power of Habit, and it breaks down every habit into three parts: cue, routine, and reward.

1. Cue: This is the trigger that starts the behavior. It might be an external signal like a time of day, a place, or a social situation. It can also be internal, such as a feeling of stress or fatigue.
2. Routine: This is the actual behavior or action you perform. It might be reaching for your phone, going for a walk, grabbing a snack, or scrolling social media.
3. Reward: This is the benefit your brain gets from completing the routine. Rewards can be physical (sugar rush from a cookie), emotional (relief from boredom), or psychological (sense of accomplishment after a workout).

Over time, your brain learns to associate the cue with the reward. This strengthens the loop, making the behavior automatic. What feels like willpower is often just an established loop repeating itself.

How cues, routines, and rewards shape behavior

The habit loop explains why changing habits is so difficult — and also how it’s entirely possible.

Each part of the loop plays a specific role:

• Cues drive behavior automatically. If your cue is pouring coffee every morning, the routine might be checking emails, with the reward being a sense of productivity. Once this loop is ingrained, you don’t even think about it.
• Routines become ingrained through repetition. The more you repeat a routine after the same cue, the stronger the connection becomes. This is why new routines can feel awkward at first but effortless later.
• Rewards reinforce the loop. Without a meaningful reward, habits don’t stick. Even if the reward is subtle — like the calm after meditation or the fresh energy after a walk — it’s what motivates your brain to repeat the loop.

The secret to building healthy habits isn’t removing cues or trying to use sheer willpower. It’s about swapping the routine while keeping the cue and reward intact. For example, if stress at work is the cue and the reward is relaxation, you can swap the routine of grabbing junk food for a few minutes of deep breathing or a quick walk.

Common habit loop examples for health and wellness

Habit loops are everywhere, and when you examine them closely, it’s easy to see how they shape health and wellness. Here are a few common examples:

• Afternoon energy crash
  
  • Cue: Feeling tired at 3 p.m
  • Routine: Reaching for a sugary snack or caffeinated soda
  • Reward: Temporary boost of energy
  • Healthy Swap: Going for a 5-minute brisk walk or drinking water with lemon for a natural refresh
• Post-dinner relaxation
  
  • Cue: Finishing dinner
  • Routine: Sitting on the couch and watching TV with snacks
  • Reward: Comfort and relaxation
  • Healthy Swap: Drinking herbal tea, reading, or stretching before settling in
• Morning start-up
  
  • Cue: Alarm goes off
  • Routine: Immediately scrolling through phone notifications
  • Reward: Quick stimulation and feeling “in the loop”
  • Healthy Swap: Journaling for 5 minutes, stretching, or reviewing your to-do list before touching the phone
• Stress at work
  
  • Cue: Deadline pressure
  • Routine: Endless scrolling on social media
  • Reward: Distraction and stress relief
  • Healthy Swap: Breathing exercises or jotting down tasks to regain clarity

By identifying the cue and the reward, you can experiment with swapping routines until you find a healthier option that still satisfies the same need.

The importance of tracking and creating routines

Building healthy habits isn’t just about willpower — it’s about creating a system. Tracking progress and structuring routines makes new habits stick because it creates accountability and reinforces the reward.

Here's why creating a solid tracking system and developing consistency can help you make habits stick:

• Tracking reinforces progress. When you log workouts, meals, steps, or sleep, you create visible proof of your efforts. Even small wins feel rewarding when you see them add up. This strengthens your motivation to continue.
• Consistency creates automaticity. The more often you pair a cue with the same routine, the less energy it takes to complete it. Eventually, brushing your teeth, taking your vitamins, or lacing up for a morning walk stops feeling like a decision and becomes automatic.
• Micro-routines make big goals manageable. If your goal is to “get fit,” the habit loop framework encourages breaking it into smaller habits like daily walks, prepping veggies after grocery shopping, or doing push-ups before bed. These stack up into meaningful progress.

Tracking doesn’t need to be complicated — it can be as simple as a calendar check mark, a journal entry, or using an app. The key is to consistently notice your efforts and give yourself credit for showing up.

How Evidation can help you create habits that help you reach your health goals

Building healthy habits can feel overwhelming, especially when you’re juggling work, family, and personal responsibilities. That’s where Evidation comes in. Our app helps you track daily actions — like steps, sleep, nutrition, and symptom logging — and transforms them into useful feedback. By rewarding consistency and providing insights, Evidation helps you better understand your habit loops and how they affect your progress.

The more you track and reflect, the easier it becomes to identify unhelpful routines and replace them with healthier ones. Evidation also helps you measure progress toward goals like improving sleep quality, building a consistent exercise habit, or making smarter food choices — all without guesswork. Click here to learn more about Evidation and get started with our app today.

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Most of us have heard of an "adrenaline rush." Maybe you've experienced this feeling if you've ever gone skydiving or participated in similar activities. Adrenaline is also useful when you're in danger because it prepares your body to do what you need to do to keep yourself safe.

However, your body can also release adrenaline when you're not in danger. When this happens, it can result in anxiety. What's the relationship between adrenaline and anxiety? Let's dive in and learn more.

What is adrenaline?

Also known as epinephrine, adrenaline is a hormone the adrenal glands release when you feel stress or find yourself in a dangerous situation. You'll often see adrenaline referred to as the "fight-or-flight" hormone for this reason. The adrenal glands are located above the kidneys.

When you perceive a threat, the adrenal glands go to work, flooding your body with adrenaline, which can help you rapidly react to a threat. Blood flow to the muscles and brain increase, and we feel the famous "adrenaline rush."

In addition to adrenaline, the adrenal glands also produce other hormones, including:

• Aldosterone
• Noradrenaline
• Cortisol (the stress hormone)

There are two parts to the adrenal glands: the adrenal cortex (outer glands) and the adrenal medulla (inner glands). The adrenal medulla produces adrenaline.

Adrenaline's role in stress and danger

Once adrenaline hits the bloodstream, all of these things happen:

• Muscles get a boost of energy.
• Breathing becomes faster.
• Heart rate increases.
• Blood is directed to your major muscle groups.
• Because the muscle cells are contracting, you begin to sweat.
• Insulin production is stopped.

When your body senses danger or stress, the brain's amygdala sends a danger signal to the hypothalamus. The hypothalamus then uses the sympathetic nervous system (SNS) to subsequently signal to the rest of the body that danger is lurking.

What is adrenaline anxiety?

Anxiety is a feeling of intense fear, stress, or panic. While it's normal to experience some anxiety during times of stress, many people live with an anxiety disorder, and they experience these feelings more frequently.

Anxiety disorders have an effect on a person's daily life, including, relationships, work, and eventually, physical health.

Adrenaline anxiety occurs when the body experiences stress or anxiety. While adrenaline helps when you need to react quickly without thinking, rushes of adrenaline also come about when we feel danger but aren't truly at risk.

When adrenaline is the result of anxious thoughts or stress, you can be left with feelings of anxiousness and irritability.

Symptoms of adrenaline anxiety

Knowing what adrenaline anxiety looks and feels like can help you cope better.

Adrenaline anxiety symptoms include:

• Rapid heartbeat (tachycardia)
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling or shaking

How to reduce adrenaline anxiety

Our bodies aren't made to always be in fight-or-flight mode. When there's no real danger, excess adrenaline creates havoc in your bodily symptoms.

Knowing how to cope with adrenaline anxiety can help you return your body to its normal state. Below, we list several things you can do to help manage adrenaline anxiety.

Identify the underlying cause

When you're feeling excessive anxiety or symptoms of adrenaline anxiety, consider noting on a piece of paper all of the things occupying your mind at that moment. This can help you see what triggers your adrenaline anxiety.

By knowing what causes your adrenaline anxiety, it may be possible to make proactive changes in your life or habits.

Spend more time outdoors

Spending time in the great outdoors is known to help improve mental health and reduce anxiety. Moreover, outside time also lowers cortisol levels and reduces blood pressure.

Start a meditation practice

Countless studies have shown the benefits of meditation. When you meditate, it can help you relax, focus, and even go to sleep. There are a few different types of meditation:

• Guided meditation
• Mindfulness meditation
• Mantra meditation

Do breathwork

Maybe mediation doesn't appeal to you. If so, consider trying breathwork. One of the effects of adrenaline anxiety is short, quick, and shallow breaths that do nothing to help with your anxiety.

When you take repeated deep diaphragmatic breaths, you can reduce adrenaline anxiety and lower cortisol levels. Here's how to do breathwork:

1. Sit in a comfortable spot.
2. Start taking deep breaths into the diaphragm.
3. Continue this process for a few minutes until you start to feel relaxed.
4. Focus on the air coming into and out of your body.

For a more powerful breathing technique, try the 4-7-8 method.

1. Find a comfortable place to sit.
2. Breathe in for four deep, slow counts.
3. Hold your breath for seven seconds.
4. Breathe out for eight counts slowly.
5. Repeat steps 1-4 a few times.

Reduce your caffeine intake

Coffee has health benefits, but the caffeine in this beloved beverage can aggravate the symptoms of adrenaline anxiety. You can enjoy your favorite caffeinated beverages in moderation, or switch to coffee with half the caffeine or decaffeinated coffee. And if you’re drinking energy drinks or other beverages with large amounts of caffeine, try to cut back or eliminate these beverages. 

Exercise

A good workout enhances stress resistance and attention, along with improving your mood. One reason for this is that when you exercise, your body releases natural endorphins.

Endorphins are your body's feel-good hormones, and the more your body produces, the better your workout will make you feel.

Try yoga

If you're not up for going to the gym, you can head to a yoga class instead. For many people, yoga is an excellent tool for anxiety. In addition to in-person yoga classes, you can also do free yoga classes online.

Practice muscle relaxation techniques

On YouTube, you can find videos demonstrating how to do muscle relaxation techniques. Taking a warm shower or bath also helps relax your muscles.

Talk to someone

Have you ever noticed when you talk about something that's troubling you or scaring you, it seems less scary? Sharing your worries with a trusted friend or therapist allows you to speak your feelings aloud to relieve stress.

Tracking your health with Evidation

Evidation Members can track healthy habits like meditation and sleep and join programs designed to support them on their health journey. To participate download our app.

If you're interested in becoming leaner, stronger, and having more energy, it's important to set goals that go beyond the number on the scale. Body recomposition — the process of losing fat and building muscle — can go a long way in helping you look and feel your best. It involves balancing macronutrients, managing calorie intake strategically, prioritizing strength training and recovery, and tracking progress beyond the scale. While the process can feel slower than traditional weight loss, the results are more sustainable and rewarding. Here, we'll explore the difference between body recomposition and weight loss,

Understanding body recomposition vs. weight loss

When most people set fitness goals, they focus on losing weight. That being said, weight alone is not the best indicator of health or fitness. Body recomposition is a more nuanced approach that emphasizes lowering body fat while simultaneously building lean muscle. The goal isn’t just to shrink the number on the scale — it’s to create a leaner, stronger, and healthier body composition.

Weight loss usually refers to reducing total body mass, which can include fat, water, and even muscle. For example, someone who loses weight quickly through severe calorie restriction might shed muscle and water weight along with fat. The result may be a smaller body but not necessarily a stronger or healthier one.

By contrast, body recomposition focuses on quality over quantity. Two people can weigh the same on the scale but look very different depending on their muscle-to-fat ratio. Muscle is denser than fat, so even if your weight doesn’t change drastically, you may notice that your clothes fit differently, your strength improves, and your overall health markers (like blood sugar or cholesterol) benefit.

This shift in perspective is crucial because body recomposition prioritizes long-term metabolic health, strength, and sustainability over quick weight loss.

Macronutrient breakdown for fat loss and muscle gain

Diet plays a central role in body recomposition. The key is not only the number of calories consumed but also the balance of macronutrients—protein, carbohydrates, and fats.

Protein is the building block of muscle tissue. When trying to gain muscle and lose fat, prioritizing protein intake is essential. Aiming for about 1.6–2.2 grams of protein per kilogram of body weight per day is a widely recommended range. High-protein foods such as lean meats, poultry, fish, Greek yogurt, eggs, beans, and protein powders can help you hit your targets. Protein also has a high thermic effect, meaning your body burns more energy digesting it compared to carbs or fats.

Carbs are your body’s main source of fuel, especially for high-intensity training. Far from being the enemy, carbohydrates provide glycogen for your muscles to perform at their best. The key is choosing quality carbs like whole grains, fruits, vegetables, and legumes. These foods provide fiber and micronutrients that support recovery and satiety.

Healthy fats are vital for hormone regulation, brain function, and overall health. Around 20–30% of your total daily calories should come from fats, focusing on sources like olive oil, nuts, seeds, avocados, and fatty fish. Cutting fat too low can disrupt hormone balance and hinder progress.

An effective recomposition diet balances these macronutrients with an emphasis on higher protein intake. For example, you may find success with a macronutrient ratio that includes 30–35% of calories from protein, 40–50% of calories from carbohydrates, and 20–30% of calories from fat. The exact ratio that will work best for you depends on your activity level, metabolism, and personal goals.

Do you need a calorie surplus or deficit to reach these goals?

One of the most common questions about body recomposition is whether you should eat in a calorie surplus (to gain muscle) or a calorie deficit (to lose fat). The answer is nuanced—it depends on your current body composition, training experience, and lifestyle.

Different situations may require different training routines and nutrition habits in order to achieve body recomposition goals:

• Beginners or those returning after a break: New lifters often experience “newbie gains,” where they can simultaneously build muscle and lose fat while eating at maintenance calories or a slight deficit. Their bodies respond quickly to the new training stimuli.
• Individuals with higher body fat: Those with excess body fat often have enough stored energy to fuel muscle growth even in a moderate calorie deficit. In this case, focusing on fat loss while strength training can still yield increases in muscle mass.
• Intermediate or advanced lifters: As training experience increases, it becomes harder to gain muscle and lose fat at the same time. For these individuals, a more structured approach of cycling between slight surpluses (muscle gain phases) and slight deficits (fat loss phases) is often more effective.

The bottom line: If you’re new or carrying extra body fat, you may be able to achieve body recomposition in a calorie deficit. If you’re advanced, carefully managed maintenance or slight surpluses combined with progressive strength training may be needed to see muscle growth while minimizing fat gain.

Strength training and recovery routines

Exercise is the engine that powers body recomposition. While cardio has benefits for cardiovascular health and calorie burning, strength training is the primary driver of muscle gain and fat loss.

Keep these principles in mind when you're working toward body recomposition:

• Compound movements first: Focus on big lifts like squats, deadlifts, bench presses, rows, and pull-ups. These recruit multiple muscle groups and maximize strength and hypertrophy.
• Progressive overload: To build muscle, gradually increase the weight, reps, or sets over time. Small but consistent progress is the key.
• Frequency: Training each muscle group at least twice per week is more effective for growth than once-a-week “bro splits.” Full-body or upper/lower split routines work well.
• Volume and intensity: Aim for 8–15 reps per set for hypertrophy, with 3–5 sets per exercise. For strength goals, work in the 4–6 rep range with heavier loads.

Recovery is just as important as training. Muscles grow and repair during rest, not while lifting.

Prioritize the following to maximize your recovery:

• Sleep: 7–9 hours per night to optimize recovery, hormone function, and energy.
• Rest days: Schedule at least 1–2 rest or active recovery days weekly.
• Mobility and stretching: Keep joints healthy and prevent injuries with mobility drills, yoga, or foam rolling.
• Stress management: Chronic stress can raise cortisol levels, which may hinder fat loss and muscle gain.

Cardio can play a role in your journey — particularly low-intensity steady-state (LISS) or high-intensity interval training (HIIT) — but it should complement strength training, not replace it.

How to track progress without a scale

Since recomposition isn’t always reflected in body weight, relying on the scale alone can be misleading. Instead, use multiple tools to track progress:

• Progress photos: Take pictures every 2–4 weeks in consistent lighting and clothing. Visual changes often reveal results the scale misses.
• Body measurements: Track waist, hips, chest, arms, and thighs with a tape measure. Muscle gain and fat loss can offset each other on the scale but show up in inches lost or gained.
• Strength benchmarks: Improved performance in the gym—lifting heavier weights or doing more reps—indicates progress, even if weight hasn’t changed.
• Clothing fit: How your clothes fit can be one of the most practical indicators of recomposition.
• Body fat percentage: If accessible, tools like DEXA scans, calipers, or bioelectrical impedance can help gauge changes in body composition.

Using a combination of these methods provides a clearer, more encouraging picture of your journey than the scale alone.

How Evidation can support your body recomposition journey

Body recomposition is a long-term process that requires consistency, patience, and smart adjustments. Using apps like Evidation can help you stay motivated and track your progress. When you download Evidation, you'll be prompted to share the health data that you're already tracking, like the data collected by your wearable fitness tracker and the information you input into nutrition apps. Evidation uses this information to find insights and provides you with personalized, content-based suggestions to support your journey. Click here to learn more about how Evidation works and get started today.