Arthritis is one of the most common chronic health conditions, affecting millions of people worldwide. Characterized by joint pain, stiffness, and inflammation, it can limit mobility and significantly impact quality of life. Many individuals with arthritis wonder if exercise is safe—or even beneficial—for their condition. While it may feel counterintuitive to move painful joints, research consistently shows that exercise can help reduce symptoms, slow disease progression, and improve overall function.

The key is choosing the right types of activity, moving safely, and understanding how exercise directly supports joint health. Let’s explore how movement can play a powerful role in managing arthritis.

Best types of exercise for joint health

Not all exercise is created equal when it comes to arthritis. The wrong approach may increase discomfort, but the right activities can strengthen muscles, improve range of motion, and protect joint function.

The most beneficial types of exercise for people with arthritis include:

• Low-impact aerobic exercise: Aerobic activity strengthens the heart, boosts circulation, and helps manage weight, all of which reduce strain on joints. For arthritis, low-impact options, like walking, cycling, swimming, and water aerobics are best.
• Flexibility and range of motion exercises: Gentle stretching or mobility exercises help maintain flexibility and reduce stiffness. Yoga and tai chi, for example, are excellent for balance, joint mobility, and stress reduction. Even a few minutes daily of targeted stretches can keep joints moving smoothly.
• Strength training: Strengthening the muscles that support joints reduces the load placed directly on them. For example, stronger quadriceps help protect knees, while stronger shoulders can stabilize and reduce strain on arthritic elbows or wrists. Strength training can be performed with bodyweight, resistance bands, or light weights.
• Balance and stability exercises: Since arthritis may increase fall risk due to stiffness or limited mobility, balance training is important. Simple moves like standing on one leg, heel-to-toe walking, or practicing with a stability ball can improve proprioception and prevent injury.

The best exercise plan often combines these categories to support endurance, flexibility, strength, and stability.

How movement reduces inflammation and stiffness

One of the biggest benefits of exercise for arthritis is its ability to reduce inflammation and stiffness. Though arthritis is linked with chronic inflammation, regular movement creates multiple physiological changes that counteract this process.

When you exercise, your blood flow increases, delivering oxygen and nutrients to cartilage and flushing out waste products. Synovial fluid, which lubricates joints, is also stimulated through movement, helping to reduce stiffness. This is why people with arthritis often feel “looser” after they get moving. Regular exercise also lowers levels of pro-inflammatory cytokines in the body while increasing anti-inflammatory mediators. This helps reduce systemic inflammation, which may not only ease arthritis symptoms but also lower the risk of other chronic diseases like heart disease and diabetes.

Achieving or maintaining a healthy weight through regular movement and a healthy diet decreases stress on weight-bearing joints. For example, every pound lost can reduce four pounds of pressure on the knees. This reduction in load, combined with stronger supporting muscles, helps slow the progression of arthritis-related joint damage. Prolonged inactivity can cause muscles and connective tissues to tighten, making arthritis pain worse. Regular, gentle exercise interrupts this cycle (and can help with weight loss), maintaining range of motion and preventing further stiffness.

In short, movement doesn’t just make joints feel better in the moment—it also produces long-term anti-inflammatory effects that improve overall arthritis management.

Strength training and muscle support for joints

A common misconception is that strength training may be too harsh for people with arthritis. In reality, it is one of the most effective ways to support joint health when done correctly.

Muscles act as shock absorbers, protecting joints from excess strain. Strong thigh and hip muscles stabilize the knees, and your core strength supports the spine and reduces lower back pain. Upper body strength is also important — shoulder and arm muscles help take pressure off smaller, more delicate joints like wrists. Without adequate muscle support, joints must absorb more of the stress from daily movement, which can worsen pain and mobility issues.

Safety is key when strength training with arthritis. Keep these tips in mind to stay safe as you build your strength:

• Start light: Use bodyweight exercises or light dumbbells before progressing to heavier resistance.
• Prioritize form over weight: Proper technique prevents strain on already sensitive joints.
• Include resistance bands: These provide adjustable resistance and are easier on joints compared to heavy free weights.
• Focus on functional moves: Exercises like squats, wall sits, and modified push-ups support everyday activities.

Strength training also improves bone density, which is especially important for people with arthritis who may be at higher risk for osteoporosis. It enhances overall balance and stability, reducing fall risk. Additionally, it boosts metabolism, helping with weight management—another factor that directly influences arthritis symptoms.

Exercise precautions and modifications

While exercise is beneficial for arthritis, it’s important to approach it with care to avoid overexertion or injury. A few key precautions and modifications include:

• Listen to your body. Some muscle soreness after new activities is normal, but sharp pain in joints is not. If an exercise consistently causes joint pain, it should be modified or replaced.
• Warm up and cool down. Gentle stretching, range of motion movements, or a slow walk before more intense activity prepares joints and reduces stiffness. Cooling down afterward prevents sudden tightening of muscles and maintains flexibility.
• Make low-impact modifications. Avoid high-impact activities such as running on hard surfaces, jumping, or contact sports, which can strain already compromised joints. Instead, choose water workouts, stationary cycling, or elliptical machines for cardio.
• Use adaptive equipment if necessary. Supportive shoes, knee braces, or wrist wraps can help stabilize joints during activity. Using walking poles may reduce the impact on hips and knees while providing balance support.
• Be sure to practice pacing and rest when necessary. Overexertion can trigger flare-ups. Break exercise sessions into shorter bouts throughout the day rather than one long session if needed. For example, three 10-minute walks may be just as beneficial as one 30-minute session.
• Consider getting professional guidance. Consulting with a physical therapist or exercise specialist can provide personalized modifications, especially if you have additional health concerns, like high blood pressure. They can design a safe plan tailored to specific joints affected, severity of arthritis, and fitness level.

How Evidation can support joint health

Living with arthritis often means navigating fluctuating symptoms, adjusting routines, and tracking progress. Evidation can play a valuable role in supporting joint health and arthritis management. When you download the Evidation app, you'll be prompted to share data from your wearable fitness tracker, as well as other data (such as information from nutrition apps) that can help us get a clear picture of your health. You'll also be able to log your arthritis symptoms, which can make it easier to identify the routines that work for you. We'll use this information to offer personalized, content-based insights and tips that can help you move toward your health goals. Click here to learn more about Evidation and get started today.

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Living with diabetes often means balancing food choices, medication, physical activity, and blood sugar monitoring. But one factor that is sometimes overlooked is stress—an invisible influence that can cause significant blood sugar fluctuations. For people with diabetes, understanding how stress affects the body is essential to maintaining long-term health. Stress doesn’t just impact your mood; it can directly affect hormones, insulin sensitivity, and lifestyle behaviors that influence blood sugar control.

In this article, we’ll explore the connection between stress and blood sugar, identify common symptoms of stress-related spikes, and review practical strategies for managing both your stress and your glucose levels effectively.

Cortisol and Insulin Resistance Connection

When you encounter a stressful situation—whether it’s physical (like illness or lack of sleep) or emotional (like work pressure or relationship challenges)—your body releases stress hormones, primarily cortisol and adrenaline. These hormones are designed to prepare your body for “fight or flight” by increasing the availability of glucose in the bloodstream. While this was useful for our ancestors escaping danger, for someone with diabetes today, it can create significant complications.

Cortisol, in particular, plays a critical role in this process. It signals the liver to release stored glucose and simultaneously reduces the effectiveness of insulin. This means your body becomes less sensitive to insulin, often called insulin resistance. As a result, blood sugar levels rise and remain elevated longer than they would under normal conditions.

For people with type 2 diabetes, who already struggle with insulin resistance, elevated cortisol can intensify the problem. For those with type 1 diabetes, stress may mean needing more insulin than usual to keep glucose stable. In both cases, the body’s natural stress response makes blood sugar management more challenging.

Chronic stress is particularly concerning. Prolonged high cortisol levels not only contribute to ongoing insulin resistance but can also increase the risk of weight gain, cardiovascular disease, and poor sleep—all of which are factors that make diabetes harder to control.

Symptoms of Stress-Induced Blood Sugar Spikes

Recognizing when stress is affecting your blood sugar is the first step toward effective management. While the symptoms of stress can vary from person to person, there are some common warning signs that your glucose levels may be rising as a result of stress:

• Physical symptoms: Headaches, muscle tension, rapid heartbeat, fatigue, or digestive issues.
• Emotional signs: Irritability, anxiety, restlessness, or difficulty concentrating.
• Behavioral changes: Skipping meals, overeating comfort foods, drinking more caffeine, or neglecting exercise.
• Glucose readings: Unexplained spikes in blood sugar despite consistent diet, medication, or insulin routines.

For example, you might notice your blood sugar is higher after a stressful meeting at work, even if you didn’t eat differently. Or you may find it difficult to bring your glucose levels back down following a period of worry or lack of sleep. These patterns are important clues that stress—not just food or medication—is influencing your readings.

Keeping a journal that tracks both stress levels and blood glucose can help identify these patterns. Over time, you may start to see clear correlations between stressful events and spikes, which allows you to prepare better management strategies.

Stress Management Techniques

Fortunately, stress management is a skill that can be learned and practiced. By incorporating stress-relieving techniques into your daily routine, you can reduce cortisol levels, improve insulin sensitivity, and enhance your overall quality of life.

Some effective strategies include:

• Deep breathing and meditation: Simple breathing exercises, mindfulness meditation, or progressive muscle relaxation can lower cortisol levels and promote calmness. Even 5–10 minutes daily can make a difference.
• Regular physical activity: Exercise is one of the best natural stress relievers. Walking, swimming, yoga, or cycling not only reduce stress but also directly improve insulin sensitivity and blood sugar control.
• Adequate sleep: Chronic sleep deprivation increases cortisol and worsens insulin resistance. Prioritizing 7–9 hours of restful sleep can help both stress and glucose regulation.
• Time management: Organizing your day and setting realistic priorities can reduce feelings of overwhelm. Breaking large tasks into smaller, manageable steps helps prevent stress buildup.
• Social support: Talking with friends, family, or support groups can relieve emotional stress and provide encouragement for managing diabetes effectively.
• Professional help: If stress feels overwhelming, counseling or therapy can provide tools for coping and reducing its impact on your health.

These strategies work best when practiced consistently, not just during times of crisis. Building resilience means making stress reduction part of your lifestyle—just like taking medication or monitoring your blood sugar.

Mindful Eating and Emotional Regulation

For many people with diabetes, stress directly affects eating habits. Emotional stress often leads to “stress eating,” which usually involves reaching for high-carb, sugary, or processed foods that can quickly raise blood sugar levels. Understanding this link and practicing mindful eating can make a big difference in diabetes management.

Mindful eating means paying attention to what, when, and why you eat. Instead of eating out of habit or emotion, you become more aware of your body’s hunger signals and your emotional triggers.

Some mindful eating practices include:

• Eating slowly and without distractions, like TV or phones
• Noticing the taste, texture, and smell of your food
• Asking yourself whether you’re truly hungry or eating out of stress or boredom
• Choosing nourishing foods that support blood sugar stability, such as lean protein, vegetables, whole grains, and healthy fats

Equally important is learning emotional regulation techniques. When stress triggers the urge to eat, pausing and checking in with your emotions can help. Techniques such as journaling, taking a walk, or practicing relaxation exercises can provide healthier coping mechanisms than turning to food.

This dual approach—mindful eating and emotional regulation—supports stable blood sugar, reduces overeating, and empowers people with diabetes to take more control over their daily health.

How Evidation Can Support Diabetes Management

Managing stress alongside diabetes can feel overwhelming, but tools like Evidation can make the process more manageable. Evidation helps you track your daily habits, health data, and progress toward wellness goals. By using Evidation, you can gain valuable insights into how stress, lifestyle choices, and blood sugar readings are interconnected. To get started, click here to download the app. From there, you'll be prompted to connect health data apps that you're already tracking (for example, your app that pairs with your wearable fitness tracker). We'll use the information you provide to offer personalized, content-based insights that can help you move your health forward.

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If you're living with arthritis, it can be hard to get through the day — and sometimes, it might be tough to even think about exercise. That being said, regular exercise can actually help to soothe the symptoms of arthritis. While knee arthritis can make even simple movements feel difficult, but that doesn’t mean you should avoid activity. Gentle, well-chosen activities can strengthen muscles, improve flexibility, and even help with pain management (especially when paired with an anti-inflammatory diet).

The goal is to find exercises that are safe for your knees, adapt them to your comfort level, and make them a regular part of your routine. Below, we’ll look at effective ways to keep moving — without adding unnecessary strain.

An important note: it's always a good idea to talk with your doctor before you begin an exercise program, especially if you're new to working out or have other health conditions, like high blood pressure.

Low-impact aerobic activities

When it comes to arthritis-friendly cardio, low-impact is the way to go. These exercises get your heart pumping without pounding your knees, making them a smart option for maintaining stamina and supporting joint health. They also promote blood flow, which helps reduce stiffness and keeps the joint lubricated. You can still get a serious workout while participating in low-impact cardio — using a wearable fitness tracker can help you make sure you're getting up to your target heart rate zone.

Some knee-friendly, low-impact cardio choices include:

• Flat-surface walking – Keeping a steady pace on level ground or an indoor track keeps impact low. Pick up the speed to boost your heart rate while taking it easy on your knees.
• Swimming or water aerobics – Water supports body weight, allowing you to move freely while building strength. Your water aerobics instructor can give you tips to increase resistance without putting pressure on your knees.
• Stationary or outdoor cycling – Smooth, controlled pedaling strengthens leg muscles without sharp jolts to the joint. Changing the resistance on your stationary bike or choosing flat paths outdoors can ease the pressure on your knees.
• Elliptical trainers – These machines mimic walking but with less stress on the knees.

To get started with low-impact cardio, it's smart to take it slow. Begin with short sessions — around 10–15 minutes — and build up gradually from there. You should feel comfortably challenged, but not exhausted. Supportive, cushioned shoes can make a big difference (your doctor can recommend some options that can help support your knees and ankles while you exercise). Staying focused on your posture, keep your spine tall, and trying your best not to use support bars while you exercise can all help you take pressure off of your knees while you exercise.

Targeted strength and range-of-motion exercises

Increasing your strength and range of motion around your knees can help to support the joints as you move, lessening pain and reducing the likelihood of injury, as the muscles around the knees act like built-in shock absorbers. By strengthening the quadriceps, hamstrings, glutes, and calves, you can ease some of the pressure on arthritic joints. Range-of-motion exercises help you keep moving smoothly and prevent stiffness.

Try these exercises to increase the strength and range of motion of the muscles around the knees:

• Seated leg lifts – While sitting, straighten one leg and hold it for a few seconds before lowering slowly.
• Wall sits – With your back against a wall, bend your knees slightly and hold the position. Avoid going too low.
• Heel slides – Lying on your back, bend one knee and slide your heel toward your body, then back again.
• Bridges – Lying down with knees bent, lift your hips off the floor, tightening your core.

To stay safe during strengthening exercises, be sure to take your time. Use controlled, slow motions. Don't lock your knees, and stop if you feel pain. Give yourself plenty of time to rest between strength training sessions. Resistance training two or three times per week is plenty to help strengthen the muscles around the knees.

Exercise modifications during flare-ups

Arthritis pain often comes and goes. On tough days, the right adjustment can keep you active without making symptoms worse. Movement is still important, but it should be lighter and easier on the joints. It's important to be flexible with your workout schedule, and accept that some days, you'll need to deviate from the plan based on your symptoms.

Some adjustments you may need to make to accommodate your needs include:

• Short, spread-out sessions – Instead of a single 30-minute workout, do three 10-minute activities, spaced throughout the day with plenty of rest in between.
• Water-based movement – Pool exercises are gentle on sore joints. If you're having severe symptoms, just walking in waist-high water can take some pressure off of your knees while helping you get some meaningful movement into your day.
• Gentle stretching – Slow, controlled stretching can help you maintain mobility without pushing into pain, and can be especially helpful on days when you're struggling with symptoms.
• Isometric work – Contract muscles without moving the joint, like pressing your knee into a pillow while seated.

A reminder: If swelling increases, pause high-impact or deep-bend activities. Ice, elevation, and rest can help calm the joint. If you find that your flare-up doesn't resolve on its own, reach out to your doctor for help.

Flexibility and balance practices

Flexibility keeps the muscles around the knee loose, which can reduce discomfort. Balance exercises lower your risk of falling — an important consideration if you have joint instability.

Try these stretches to increase the flexibility of the tissues around the knees:

• Hamstring stretch – Sit at the edge of a chair, straighten one leg, and lean forward gently.
• Calf stretch – With one foot forward and the other back, bend the front knee while keeping the back leg straight.
• Quadriceps stretch – Standing with support nearby, bend one knee and bring your heel toward your glutes.

Try these moves to boost your balance:

• Single-leg stand – Stand near a countertop, lift one foot slightly, and hold. Repeat several times on both sides.
• Heel-to-toe walk – Walk in a straight line, placing one foot directly in front of the other.
• Tai Chi or gentle yoga – Both exercises promote stability and controlled movement.

Safe strength progression strategies

Progress is important, but pushing too fast can backfire with knee arthritis. The safest path is to increase difficulty in small, steady steps. If you notice that you're feeling extra tired, you're having pain, or you're feeling unsteady, it's important to listen to your body and take a step back.

Follow these tips to make sustainable progress that builds over time:

• Move from light to heavy resistance — It's better to start out with weights that are too light and move up to heavier weights than to use weights that are too heavily and end up with an injury.
• Increase reps before resistance – Add extra repetitions before raising the weight, allowing your muscles to build endurance and strength slowly.
• Avoid deep bends – Stay within a pain-free range, and only work to increase your range of motion a little bit at a time.
• Keep a log – Track exercises, sets, and how your knees feel afterward you work out. You can share this information with your doctor and other members of your care team.

Hydration and recovery tips

Your knees need care after exercise just as much as during it. Proper hydration and recovery habits can reduce soreness and improve joint function over time. Water helps keep cartilage lubricated, delivers nutrients, and supports muscle recovery. Even mild dehydration can make stiffness worse. Drink water before, during, and after activity, and aim to drink at least half of your body weight in ounces each day (for example, if you weigh 150 pounds, be sure to drink at least 75 ounces of water per day). After each workout, be sure to stretch for at least five minutes. Take at least one rest day each week. If you find that your knees feel sore, ice them for up to 20 minutes following your workouts.

How Evidation can support your fitness journey

Consistency can be tough when managing arthritis, but the right tracking tools can help you stay motivated and safe. The Evidation app is designed to help you monitor your activity, set realistic goals, and see how your efforts affect your symptoms. When you download the app, you'll be prompted to share the health information you're already tracking (for example, data from your wearable fitness tracker). Evidation will use the information you provide to find patterns and provide you with personalized, content-based insights that can help you keep moving on your fitness journey. Click here to download Evidation and learn more.

If you’ve ever had a migraine, you know how painful and disruptive it can be, making it difficult or even impossible to make it through your day. You might feel a throbbing headache, sensitivity to light and sound, nausea, and even dizziness. When over-the-counter pain relievers don’t help, many people look for something stronger—like a “migraine cocktail.” In this article, we’ll break down what’s in a migraine cocktail, when it’s used, and whether it’s the right option for you.

What is a migraine cocktail?

A migraine cocktail is a mix of medications used to treat a migraine attack. It's not a fancy drink — it’s just a nickname for combining drugs that work together to relieve migraine symptoms. Migraines are complicated, and sometimes, using multiple medications can help to target both causes and symptoms to help you find relief.

Migraine cocktails are often given in emergency rooms or urgent care clinics to people with severe, long-lasting, or treatment-resistant migraines. Sometimes, people create their own version at home using over-the-counter medications.

Migraine cocktails can work to:

• Stop the migraine pain
• Relieve nausea or vomiting
• Reduce inflammation
• Rehydrate the body

Depending on where you receive the treatment (hospital, clinic, or at home), the combination and dosage of your migraine cocktail can vary. Pro tip: if you find a migraine cocktail that works well for you, be sure to write down the medications and dosages, and carry it with you in your wallet or purse. If you get a migraine attack when you're out of town, this can help emergency room staff members provide the treatment you need without guessing what dosage of medications will work best for your unique treatment needs.

Are migraine cocktails safe?

Migraine cocktails can be very effective, but safety depends on a few things:

• Where you get the cocktail (ER vs. at home)
• The drugs included in the cocktail
• Your personal health history
• Other medications you’re taking

When given by a doctor or nurse in the emergency room, migraine cocktails are generally safe and closely monitored. Medical professionals check your vitals, watch for side effects, and adjust medications if needed. This is the safest way to receive a cocktail, especially if you’ve never had one before.

People sometimes try at-home versions using over-the-counter drugs like Excedrin or combinations of pain relievers and anti-nausea medicine. While this may work for some, mixing medications on your own can carry risks, especially if you:

• Take more than the recommended dose
• Mix drugs that shouldn’t be combined
• Have liver or kidney issues
• Are pregnant or nursing
• Take prescription medications

So, while migraine cocktails can be safe, it’s important to talk to your doctor first, especially if you're planning to mix medications at home.

Emergency room migraine cocktail components

Let’s look at what’s usually in a hospital-grade migraine cocktail. These medications work together to relieve migraine symptoms quickly and effectively.

Triptans

Triptans are prescription drugs designed to stop migraines once they’ve started. They work by narrowing blood vessels in the brain and blocking pain pathways.

Common triptans include:

• Sumatriptan (Imitrex)
• Rizatriptan (Maxalt)
• Zolmitriptan (Zomig)

Triptans are generally safe, but not for everyone. They can raise blood pressure and may not be suitable for people with heart disease, stroke risk, or certain circulation problems.

Antiemetics (Anti-Nausea Medications)

Migraines often come with nausea or vomiting. Antiemetics help control these symptoms. Some also reduce migraine pain and improve how well other drugs work.

Common antiemetics include:

• Metoclopramide (Reglan)
• Prochlorperazine (Compazine)
• Ondansetron (Zofran)

These drugs are usually safe, but they can cause side effects like drowsiness or restlessness. In rare cases, people may have muscle spasms or allergic reactions.

NSAIDs (Non-Steroidal Anti-Inflammatory Drugs)

NSAIDs help reduce pain and inflammation, and are identical or similar to drugs that you would purchase for pain relief over the counter at a drugstore.

NSAIDs commonly used in migraine cocktails include:

• Ketorolac (Toradol)
• Ibuprofen (Advil, Motrin)
• Naproxen (Aleve)

NSAIDs are effective, but using them too often or at high doses can cause stomach ulcers, kidney problems, and an increased risk of problematic bleeding. If you have a history of ulcers, bleeding issues, or kidney disease, your doctor might avoid using NSAIDs.

Magnesium

Magnesium sulfate is sometimes added to migraine cocktails, especially for people with menstrual migraines or migraines with aura. Magnesium is a mineral that helps relax blood vessels and reduce brain inflammation.

It’s usually given by IV and has very few side effects. Some people may feel flushed or warm during the infusion, but this goes away quickly. Magnesium is considered safe and well-tolerated by most people.

IV Fluids

Migraines can dehydrate you, especially if you’ve been vomiting. IV fluids help rehydrate the body and support better absorption of medications.

There are no risks to IV fluids for most people unless you have certain heart or kidney conditions that affect fluid balance. In those cases, your medical team will adjust the amount given.

Over-the-counter migraine cocktails

Not everyone goes to the ER for migraine relief. Some people use over-the-counter (OTC) drugs to make their own migraine cocktail at home. Excedrin Migraine is one of the most commonly used medications in OTC migraine cocktails.

What’s in Excedrin?

Excedrin Migraine contains:

• Aspirin (250 mg) – an NSAID that reduces pain and inflammation
• Acetaminophen (250 mg) – a pain reliever
• Caffeine (65 mg) – helps medications work faster and constricts blood vessels in the brain

This combo is FDA-approved for treating migraines and works well for many people when taken at the first sign of a migraine.

Is Excedrin Safe?

Yes, but only when used correctly.

Taking too much can lead to serious health problems, including:

• Liver damage (from too much acetaminophen)
• Stomach bleeding (from too much aspirin)
• Increased heart rate, anxiety, or insomnia (from too much caffeine)

To stay safe:

• Don’t take more than the label recommends
• Avoid mixing with other meds that contain aspirin, acetaminophen, or caffeine
• Don’t drink alcohol when using it
• Talk to your doctor if you’re on blood thinners, have liver issues, or are pregnant

Other OTC Options

Some people make their own cocktail using:

• Ibuprofen (Advil) or naproxen (Aleve)
• Acetaminophen (Tylenol)
• Caffeine pills or a strong cup of coffee

This can be helpful if you don't have Excedrin or can’t tolerate aspirin. Still, it’s best to ask a healthcare provider before trying this mix, especially if you’re unsure about dosing or safety.

Safety tips for taking a migraine cocktail

Whether you’re in the ER or at home, here are some general safety tips to keep in mind:

• Know your medications: Always check the labels of what you're taking. Many OTC and prescription drugs contain similar ingredients, especially acetaminophen or NSAIDs, and taking more than one product can easily lead to an overdose.
• Stick to the recommended dosage: Taking more won’t make the pain go away faster—it will only increase your risk of side effects or serious complications.
• Avoid frequent use: Migraine cocktails aren’t meant for daily use. Using them too often can lead to rebound headaches, also known as medication overuse headaches. This means the drugs can actually make your migraines worse over time.
• Talk to a doctor first: If you get frequent or severe migraines, you might need preventive treatment. A doctor can help create a safer, long-term plan. You might also need testing to rule out other medical problems.
• Watch for side effects: Even safe medications can cause problems in some people. Call a doctor or go to the ER if you notice trouble breathing, chest pain, severe dizziness, confusion, uncontrolled vomiting, or signs of an allergic reaction.

Download Evidation and start using MigraineSmart today

Migraines can make it tough to enjoy your day-to-day life. Understanding your triggers and tracking your symptoms can help you better understand the causes of your migraines, allowing you to lessen the frequency and severity of attacks. When you download the Evidation app, you'll be able to share the health-related data you're already tracking. We'll use this information to provide you with personalized insights that can help you better understand health issues, allowing you to take steps that can help you become your happiest, healthiest self.

You'll also gain access to our MigraineSmart tool, which will allow you to track symptoms and identify triggers, providing valuable information to both you and your healthcare provider that can help you manage migraines. Click here to learn more about Evidation and MigraineSmart and get started today.

Small intestinal bacterial overgrowth — commonly referred to as SIBO — is a condition that can significantly impact your quality of life, causing bloating, abdominal discomfort, gas, and irregular bowel movements. Fortunately, there are natural and herbal remedies that you can use at home to help manage your symptoms and promote healing. Here, we'll explore what SIBO is, which herbs and supplements may help, the role of intermittent fasting in SIBO healing, and when it's time to talk to a doctor about your symptoms.

What is SIBO?

SIBO occurs when bacteria that normally live in the large intestine start to grow in the small intestine, where they don't belong. This overgrowth interferes with digestion and nutrient absorption, and can cause symptoms like:

• Abdominal bloating and pain
• Excessive gas
• Diarrhea and/or constipation
• Fatigue
• Nutrient deficiencies

SIBO can develop due to several factors, including low stomach acid, slow gut motility, prior abdominal surgery, or the chronic use of certain medications (like protein pump inhibitors, commonly prescribed to treat acid reflux). While conventional treatments often involve antibiotics like rifaximin, many people explore natural remedies either as an alternative or complementary approach.

Herbs and supplements that can help with SIBO

If you're looking for ways to naturally manage SIBO, you've got options. Several natural antimicrobial herbs and gut health supplements have shown promise in helping people living with SIBO manage their symptoms and find relief. Of course, it's important to always talk with your doctor before introducing new supplements into your routine.

Berberine

Berberine is found in plants like goldenseal and Oregon grape, and can be taken in capsule form. Berberine has antimicrobial properties that can target the bacteria contributing to SIBO. It may also help with blood sugar and gut inflammation.

Oregano oil

Praised for its strong antibacterial and antifungal effects, oregano oil is used frequently in SIBO protocols. If you and your doctor decide that oregano oil is a good fit for you, it's important to take it in capsule form to ensure that it doesn't irritate your stomach.

Neem

Also known as margosa, extract from the leaves of the neem tree offer antimicrobial properties that can help to reduce the amount of harmful bacteria in the gut. It's important that you don't take neem if you're pregnant or may become pregnant, as it can prevent pregnancy or cause a miscarriage.

Garlic extract

Also known as allicin, garlic extract is especially helpful for people living with methane-dominant SIBO. Be sure to pay close attention to how well you tolerate garlic extract. While it can work wonders for some people with SIBO, it can exacerbate symptoms for others.

Probiotics

Previous SIBO protocols recommended that probiotics be avoided, but new research shows that some probiotic strains — specifically Saccharomyces boulardii and Lactobacillus plantarum — may help balance the gut and provide symptom relief.

Digestive enzymes and HCl

Low stomach acid and poor digestion can contribute to SIBO. Betaine HCl and digestive enzyme supplements can support the breakdown of food and can reduce fermentation in the small intestine.

The power of fasting

Fasting can give the digestive system a break, which can support the "migrating motor complex," or MMC. This natural process helps to sweep bacteria out of the small intestine. Disruption of this process is a common cause of SIBO.

Intermittent fasting

Also known as IF, intermittent fasting provides symptom relief to many people with SIBO. Intermittent fasting involves eating all of your meals within a certain timeframe (for example, within an 8 to 10-hour period each day). Practicing IF can give the MMC enough time to clear the small intestine between fasting periods. It can take some time to figure out what type of intermittent fasting window is the right fit for your needs.

Meal spacing

If you are unable to practice IF, providing your digestive system with a few hours of rest between meals can help to reduce SIBO symptoms. Going four to five hours without eating between meals (without snacking in between) can also support proper MMC function. You may also find that meal spacing can be a good stepping stone in helping you work your way toward intermittent fasting, allowing your body and mind to get used to going several hours without eating.

When to see a doctor

Natural remedies may help to provide some symptom relief, but they're not always enough. Sometimes, it's important to reach out to your doctor for additional help with SIBO symptoms.

Reach out to your doctor if you notice:

• Symptoms that are severe or aren't getting better with natural remedies
• Unintentional weight loss
• Signs of malnutrition or dehydration
• Symptoms of other digestive health conditions, like IBS, Crohn's disease, or Celiac disease

Your healthcare provider can perform a simple breath test to confirm SIBO. They'll also work with you to evaluate your overall health and develop a treatment plan that can combine natural and medical approaches to support your long-term healing.

If you're having trouble making adjustments to your diet to support SIBO healing, your doctor may recommend that you work with a registered dietitian (RD). They'll be able to talk with you about your eating habits, helping you make the behavioral changes required to support gut health. Your RD may work with you to get out of the habit of snacking between meals, which can lead to increased SIBO symptoms for some.

Using Evidation's tools to support SIBO healing

Understanding what foods and supplements alleviate and exacerbate your symptoms is key to treating SIBO and other digestive issues naturally. Evidation can help. When you download our free app, you'll be prompted to share the health information that you're already tracking (for example, information from your nutrition tracker). We'll use the information that you provide to find patterns and trends. From there, you'll receive personalized, content-based insights that you can use to take the steps necessary to drive your health forward. Click here to learn more about Evidation and get started on your journey today.

Most of us have experienced a headache at some point. Whether it's a dull ache after a long, stressful day or a throbbing pain from staring at a screen for too long, headaches are common. If you have a headache that feels more intense than normal, lasts longer, and comes with other symptoms like nausea or light sensitivity, it might be something more than a typical headache — it could be a migraine. While both headaches and migraines involve head pain, they're not the same thing. Here, we'll explore the differences between headaches and migraines to help you understand your symptoms, find relief, and make informed decisions about your health.

What's the difference between migraines and headaches?

At a glance, a headache might just seem like a migraine's milder cousin, but the two actually come from very different mechanisms within the brain. A headache is a general term. It refers to pain in the head, neck, or scalp area. Headaches can be mild to severe, and can last anywhere from a few minutes to a few hours. Headaches can be triggered by stress, dehydration, muscle tension, sinus pressure, or lack of sleep. Often, people with headaches are able to find relief with over-the-counter pain relievers.

Migraines, on the other hand, are an often-chronic neurological condition. They don't just involve head pain — they also include symptoms like nausea, vomiting, light and sound sensitivity, and visual disturbances called auras. Migraines are usually more intense and longer-lasting than standard headaches, and can seriously interfere with daily functioning. Often, migraine pain requires more than a quick fix solution. People who experience migraines may need prescription medication, lifestyle changes, or long-term strategies to find relief.

Common headache types and their characteristics

Not all headaches feel the same, and they don't all have the same cause. These are some of the most common types of headaches:

• Tension headaches: These are the most common type of headache and feel like a dull, aching pressure on both sides of the head or around the forehead. They can last from 30 minutes to several hours and are often triggered by stress, anxiety, or muscle tension. People who have tension headaches can also experience tightness in the neck and shoulders.
• Cluster headaches: These are less common than tension headaches, but still incredibly painful. They occur in cyclical patterns or clusters, often striking around the same time each day for weeks or even months. The pain associated with cluster headaches is sharp and stabbing, and is often felt around one eye. The pain may be accompanied by redness, tearing, or nasal congestion on the affected side.
• Sinus headaches: Caused by inflammation in the sinus cavities, these headaches often occur with a sinus infection. They bring pressure and pain in the forehead, cheeks, and around the nose. You might also notice a feeling of fullness in your face, as well as congestion and/or a fever.
• Exertion headaches: These types of headaches occur after intense physical activity, like running or working out. While exertion headaches can be intense, they're typically short-lived.
• Caffeine-related headaches: Consuming too much caffeine or suddenly cutting caffeine out altogether can lead to headaches. Caffeine headaches are typically dull and throbbing, and may show up behind the eyes or at the temples.

Recognizing migraine symptoms and phases

Migraines are more than just headaches. They come in phases, and affect many systems in the body.

Migraine phases typically include:

• Prodrome stage: This can start a day or two before the migraine hits. You might feel unusually tired, irritable, or crave certain foods. You may also notice neck stiffness, frequent yawning, or difficulty concentrating.
• Aura stage: More than 25% of migraine sufferers experience a condition called aura. This can include visual disturbances like flashing lights, zigzag lines, blind spots, or seeing shimmering shapes. Others might feel tingling in the hands or face, hear strange sounds, or have trouble speaking.
• Attack: This is the headache phase, and can last from a few hours to several days. The pain is often on one side of the head and may pulse or throb. You might also experience nausea, vomiting, sensitivity to light, sound, and even smells. Movement tends to make the pain worse, and lying down in a dark, quiet room may be the only relief.
• Postdrome: As the migraine pain fades, many people go through a recovery phase which may include fatigue, confusion, moodiness, dizziness, or generally feeling unwell. It can take a day or more to get back to normal.

What makes someone prone to migraines

Migraines often run in families, suggesting a strong genetic component — if your parent or sibling has migraines, your risk is higher. But it's not just about genes — environmental and lifestyle factors also play a big role.

Common migraine triggers include:

• Hormonal changes: Many people experience hormones related to hormonal changes, such as those experienced during the menstrual cycle, pregnancy, or menopause.
• Diet: Certain foods and drinks, like aged cheese, processed meats, red wine, or artificial sweeteners, can set off a migraine.
• Sleep: Too much or too little sleep, an irregular sleep schedule, or poor sleep quality may trigger migraines for some people.
• Stress: Emotional stress (or even the let-down period following high levels of stress) can be a major migraine trigger.
• Sensory overload: Bright lights, loud sounds, and strong smells can all set off migraines.
• Weather changes: Barometric pressure changes before a storm, heat waves, and even high humidity can all influence migraine activity.

Migraine tips

If you're dealing with migraines, there's no single fix — but small changes can make a big difference.

Try these strategies to help manage migraines:

• Keep a migraine diary. Tracking when your migraines occur, what you ate, how you slept, and how stressed you felt can help identify patterns and triggers.
• Stick to a routine. Aim for consistency in sleep, meals, hydration, and physical activity.
• Manage stress. Try yoga, meditation, breathing exercises, or simple walks outside. Even five minutes of mindful breathing can lower stress hormones.
• Be mindful of your diet. Watch out for common food triggers like MSG, nitrates, caffeine, and alcohol. If you suspect a food is setting you off, try an elimination diet (talk to your doctor first).
• Work with a healthcare provider. There are prescription medications that can help. Anti-seizure drugs, Botox, triptane, and CGRP inhibitors may all help your symptoms.
• Avoid over-medicating. Using over-the-counter pain relievers too often can actually cause rebound headaches. If you're taking them more than two or three times a week, it's time to talk to your provider about other options.

Using Evidation's MigraineSmart tool to understand your migraine patterns

Tracking your migraines used to mean jotting down notes in a journal or trying to remember patterns from memory — but that's not always reliable or convenient. That's where Evidation's MigraineSmart tool can help. MigraineSmart lets you log symptoms, track triggers, and record how well treatment works — all in one place. It also utilizes the other information you provide to Evidation (like information about your activity, sleep, hydration, and nutrition) to find patterns that can help lessen migraine attacks and symptoms. Click here to learn more and get started with Evidation and MigraineSmart today.

Migraines are more than just headaches — they're complex neurological events that can be debilitating and unpredictable. Understanding what causes them is key to managing their impact. Triggers vary from person to person, but patterns often emerge with careful tracking. Identifying and avoiding individual triggers can help to reduce the frequency and intensity of migraine attacks. Here, we'll explore different migraine triggers, including foods, environmental triggers, hormonal influences, stress, allergies, and more.

Understanding migraine triggers

Some migraine triggers — like bright lights and skipped meals — are obvious, but others are more subtle and can build up over time. Triggers can be acute (like experiencing a migraine after being around a certain scent), or they can build up over time (like a migraine that comes after weeks of life stressors). The good news: being aware of your migraine triggers can make it easier to prevent attacks, and digital tools can help you avoid allergens, foods, and other migraine-triggering issues.

Dietary triggers: what foods can trigger migraines

Food and drink are among the most commonly reported migraine triggers. For some, even a small amount of a certain ingredient can lead to an attack.

Some of the most common food-related migraine culprits include:

• Aged cheese: Cheeses like blue cheese, cheddar, and Parmesan contain tyramine, a naturally occurring compound that's linked to migraines.
• Cured or processed meats: Nitrates and nitrites, often used as preservatives in meats like bacon, hot dogs, and deli meats, can cause blood vessel dilation in the brain, potentially triggering migraines.
• Alcohol: Beer and red wine are common migraine triggers. Any type of alcohol, however, can disrupt sleep, dehydrate the body, and affect blood vessels, potentially increasing the likelihood of migraines.
• Caffeine: While a small amount of caffeine can sometimes help relieve a migraine, excessive intake (or suddenly lowering or stopping your caffeine intake) may provoke a migraine.
• Chocolate: Chocolate contains both phenylethylamine and caffeine, which may trigger migraines in some people.
• Artificial sweeteners: Aspartame is a well-known migraine trigger in some people. Sucralose (Splenda) may also trigger migraines in certain people.
• MSG (monosodium glutamate): Often found in package foods and some restaurant meals, MSG can lead to headaches in some people.

Keeping a food diary on paper or using an app (like MyFitnessPal) can help to pinpoint specific foods that trigger your migraines. It's not always about cutting out entire categories. Sometimes, it's about moderating intake or avoiding certain combinations.

Environmental and sensory triggers

Your surroundings can influence migraine onset more than you might expect. Sensory input — what you see, smell, or hear — can directly affect the brain's processing pathways and sometimes provoke an attack.

• Light sensitivity: Bright lights, florescent lights, flickering screens, and glare can all act as migraine triggers, especially for people with photosensitivity. This is especially true in environments with poor lighting or excessive contrast.
• Sound sensitivity: Loud noises, concerts, and chaotic environments may overwhelm the nervous system and trigger a migraine. In many cases, it's not just the volume but also the unpredictability or frequency of sound that can cause issues.
• Strong scents: Perfumes, cigarette smoke, gasoline, and cleaning products can cause migraines in people with a heightened sense of smell. This type of trigger can be especially difficult to avoid when you spend time in public spaces.
• Weather changes: Sudden changes in barometric pressure, humidity, or temperature can also influence migraine onset. These environmental changes affect some people's blood vessels and fluid balance in the brain, triggering pain or aura.
• Screen exposure: Prolonged screen time without breaks, poor posture, or inadequate lighting while using screens may contribute to eye strain and tension headaches that can eventually evolve into migraines.

Strategies to reduce exposure include wearing blue-light filtering glasses, using fragrance-free products, and adjusting screen brightness in the evenings.

Hormonal influences on migraine onset

Hormonal changes are a migraine trigger for many people, especially women. Estrogen, in particular, plays a significant role in modulating brain chemicals that influence pain. Fluctuations in estrogen levels are often tied to migraine episodes.

• Menstrual migraines: These migraines typically occur in the two days before or after menstruation begins, when estrogen drops. They can be more severe, longer-lasting, and less responsive to treatment than other migraine types.
• Pregnancy: Some women experience a reduction in migraines during pregnancy — especially in the second and third trimesters — while others may find that pregnancy causes their migraines to worsen.
• Birth control and hormone replacement therapy: Hormonal medications can either stabilize or aggravate migraine patterns. Combined oral contraceptives, in particular, may trigger migraines in susceptible individuals.
• Menopause: Migraine frequency may increase during perimenopause due to fluctuating hormone levels but often decreases after menopause, when hormone levels stabilize.

Apps that can help track menstrual cycles (like Ovia) can help you notice whether your migraines may be tied to hormonal fluctuations.

Stress and emotional triggers

Stress is one of the most common and complex migraine triggers. Emotional tension affects the brain's neurotransmitters and can lead to physical responses, such as muscle tension and inflammation. Chronic stress also alters pain perception and can make the nervous system more sensitive to other triggers.

Stress-related migraine triggers include:

• Work or school deadlines
• Family conflicts
• Financial pressures
• Major life changes
• Unprocessed emotional trauma

"Let-down" migraines often occur after a period of stress, such as the weekend after a hard week or a vacation after a stressful period. Stress management tools like meditation, breathing exercises, therapy, and consistent routines can help.

Allergy-related migraine triggers

There is a growing recognition of the link between allergies and migraines. Allergens (substances that trigger allergic reactions) may cause inflammation, which can lead to headaches and migraines.

Common allergens include:

• Pollen
• Dust mites
• Mold
• Animal dander
• Food sensitivities (like gluten or dairy)

Apps that can help you track triggers

Using an app can help you keep track of migraine patterns and triggers. Evidation connects with other apps — like the ones you use to track your nutrition and fitness — to provide you with insight into how one health-related behavior affects another. We use the information you choose to share to provide you with personalized, content-based insights that help to drive your health forward. Evidation's MigraineSmart tool can help you identify issues that may make you more susceptible to migraines, allowing you to take the steps necessary to lower the frequency and severity of migraine attacks. Click here to learn more about Evidation and MigraineSmart and get started today.

Hormones play a significant role in a wide variety of bodily functions, including how we experience pain. For people who suffer from migraines, understanding the relationship between hormones and migraine headache symptoms can be a game-changer. While hormones like estrogen, testosterone, and cortisol are often associated with specific biological sexes, fluctuations in these hormones can affect migraine risk in people of all genders. Understanding how your endocrine (hormone) system works — and what throws it off balance — can help people who suffer from migraine decrease the severity and frequency of symptoms.

Here, we'll explore how hormones can influence migraines, including how hormonal medications can affect migraines, and review both natural and medical strategies that can help balance hormones. We'll also talk about how Evidation's MigraineSmart tool can help you track your migraine symptoms, helping you to understand and avoid triggers.

How hormones influence migraine in all genders

Hormonal fluctuations are major drivers of migraines, particularly for those who experience regular hormonal changes due to menstrual cycles, pregnancy, perimenopause, menopause, or gender-affirming treatments. Hormones don't only affect women or people assigned female at birth (AFAB). Everyone produces estrogen, testosterone, and cortisol, and imbalances can trigger headaches and/or migraine in anyone. People assigned male at birth (AMAB) can also experience migraines related to testosterone dips or elevated cortisol levels, especially if they're experiencing high levels of stress or dealing with certain hormonal disorders.

Estrogen, testosterone, and cortisol: key players in the development of migraine

Even slight fluctuations in major hormones — including estrogen, testosterone, and cortisol — can trigger migraine attacks for some.

Estrogen

Estrogen's role in the development of migraine is well-studied. The hormone regulates serotonin, a neurotransmitter that plays a central role in migraine. When estrogen levels drop — such as before menstruation, during perimenopause, or after childbirth — serotonin levels also decline, increasing the likelihood of a migraine attack.

This is why many women report migraines just before getting their period. During perimenopause and menopause, estrogen levels can fluctuate unpredictably, making it difficult to pinpoint migraine triggers. Some women find that they experience relief from migraines during pregnancy due to maintaining higher levels of estrogen while pregnant, only to have them return after they give birth.

Testosterone

Testosterone has been shown to have a protective effect against migraines. It appears to reduce a brain event called cortical spreading depression that is thought to precede the onset of migraine pain. Testosterone may also support stable neurotransmitter levels. AMAB individuals with low testosterone may have higher migraine frequency, and AFAB individuals with an imbalance of testosterone and estrogen may be more likely to experience migraine.

Cortisol

Known as the "stress hormone," cortisol is linked to migraine. Chronic stress can lead to cortisol dysregulation.

Abnormally high or low levels of cortisol in both AFAB and AMAB individuals may cause:

• Disrupted sleep
• Fatigue
• Increased inflammation
• Increased nervous system sensitivity
• Increased migraine frequency or severity

Hormonal medications and their impact on headaches

Many people take medications that influence hormone levels, sometimes for birth control, hormone replacement therapy (HRT), or gender-affirming care. These medications can either alleviate or exacerbate migraine depending on their formulation and the individual's hormonal sensitivity.

Hormonal birth control

For many AFAB individuals, oral contraceptives — known as birth control or simply "the pill" — stabilize estrogen levels and reduce hormonal fluctuations, which may lead to fewer menstrual-cycle-related migraines. Others may find that the synthetic estrogen in birth control pills triggers migraines or increases their severity. Migraine with aura (neurological symptoms that can cause visual, sensory, verbal, and motor symptoms) is an especially concerning issue for those taking birth control that contains estrogen, as both migraine with aura and estrogen-containing birth control can increase the risk of stroke.

Hormone replacement therapy (HRT)

HRT can be used to treat menopause symptoms or as a part of gender-affirming treatment, but may be problematic for people who experience migraine. Some people receiving HRT may find that it alleviates the severity or frequency of their migraine symptoms, while others may find the opposite to be true.

Other medications

Corticosteroids and other hormonal treatments can also influence the frequency or severity of migraine. If you take prescription medication and experience migraine headaches, it's important to talk with your doctor about whether the two could be related and how to manage your symptoms.

Hormone testing and diagnosis

If you suspect that hormones may be to blame for your migraines, hormone testing can help.

Hormone testing can measure levels of:

• Estrogen
• Progesterone
• Cortisol
• Thyroid hormones

Testing is typically done through blood, saliva, or urine, and may be recommended by your family doctor, a neurologist, endocrinologist, or reproductive specialist. Your care provider might also ask you to track migraine episodes alongside your menstrual cycle, stress levels, or hormone therapy to look for patterns and identify potential triggers.

Natural and medical strategies to balance hormones

Addressing hormonal imbalance may reduce migraine frequency or severity. Your healthcare provider may recommend a number of strategies, including lifestyle changes, supplements, and medications tailored to your individual needs.

Natural approaches

Holistic methods your doctor may recommend to balance hormones include:

• Stress-reduction techniques: Yoga, meditation, therapy, and breathing exercises can all help your body regulate cortisol levels.
• Diet and nutrition: Eating a balanced diet with plenty of fiber, omega-3 fatty acids, and hormone-supportive nutrients like magnesium and vitamin B6 can promote balanced hormonal health.
• Sleep: Consistent, high-quality sleep supports balanced cortisol and melatonin levels.
• Exercise: Regular movement helps to improve insulin sensitivity and may help to regulate estrogen and testosterone levels.

Supplements

In addition to lifestyle changes, your care provider may recommend certain supplements, including:

• Magnesium
• Vitamin B2 (riboflavin)
• CoQ10
• Chasteberry
• Ashwagandha and other adaptogens

It's important to always check with your healthcare provider before starting new supplements, especially if you take prescription medications.

Medical treatments

If natural methods don't provide migraine relief, your doctor might recommend medical options, including hormonal therapy, migraine-specific medications (like CGRP inhibitors), antidepressants, or anti-seizure drugs.

Track, learn, and understand your triggers with Evidation's MigraineSmart tracking tool

Migraines are intricately tied to hormones, and tracking your symptoms can be vital for effective treatment. At Evidation, our MigraineSmart tracking tool utilizes data you collect from wearable fitness trackers (and other health data) to help you understand patterns and triggers, allowing you to take steps toward fewer migraine days. Whether you decide to fight back against migraine through natural lifestyle changes, hormone therapy, exploring and managing your triggers, we're here to help. Click here to learn more and get started with Evidation and MigraineSmart today.

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A healthy gut is essential for overall well-being, yet many people suffer from digestive issues unknowingly. Gut dysbiosis — a condition characterized by an imbalance of gut bacteria — can cause immune issues, brain fog, fatigue, bloating, and more. Left untreated, gut dysbiosis can lead to leaky gut syndrome and chronic inflammation. Fortunately, there are effective ways to support and restore gut health, including the use of targeted probiotics and gut dysbiosis supplements. Here, we'll explore what gut dysbiosis is, how to choose the best probiotics for gut dysbiosis, which supplements can help to restore your gut health, and when to seek medical advice for help with digestive issues.

What is gut dysbiosis?

The gut is home to trillions of microbes — mostly bacteria — known as the gut microbiome. These bacteria help digest food, support the immune system, and even affect your mood. Sometimes, the beneficial bacteria in the gut become outweighed by harmful bacteria, which can lead to uncomfortable and even harmful symptoms. This imbalance is known as gut dysbiosis.

While leaky gut syndrome and gut dysbiosis aren't the same thing, the two conditions are closely linked. Leaky gut syndrome can cause the intestines to become overly porous, allowing toxins and bacteria to pass into your bloodstream. Over time, this can lead to inflammation and chronic illness.

Common signs of gut dysbiosis include:

• Frequent bloating or gas
• Diarrhea or constipation
• Brain fog
• Fatigue
• Food sensitivities
• Frequent illnesses

If you're dealing with the above symptoms, your gut microbiome might be out of balance, and you may benefit from probiotics and supplements designed to restore gut health.

Choosing the best probiotic for gut dysbiosis: What to look for

When you're looking for gut health products, it's easy to feel overwhelmed. There are tons of options on store shelves, and it's hard to differentiate between what works and what doesn't.

Look for the following when looking for dysbiosis probiotics.

Multi-strain formulas

Your gut contains a wide variety of bacteria, so it only makes sense that your probiotic should, too. Effective multi-strain formulas often include Lactobacillus (protects the lining of the gut), Bifidobacterium (reduces inflammation), and Saccharomyces boulardii (fights off harmful bacteria). These bacteria are well-researched and shown to restore healthy gut balance.

Clinically tested formulas

Not all supplements are created equally. Since supplements (like probiotics) aren't regulated by the Food and Drug Administration, it's important to carefully choose products that you can trust. Look for products that have been tested in human clinical trials, have proven benefits, and have been tested by third-party labs for purity and potency.

Beyond probiotics: gut dysbiosis supplements

Probiotics are vital for healing gut dysbiosis, but they shouldn't be the only tool in your arsenal.

Consider adding these supplements to further support gut health:

• Prebiotics: Prebiotics are fibers that feed the good bacteria in your gut — think of them as fertilizer that sets your gut microbiome up for success. Common probiotics include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS). Many people get these from foods like onions, bananas, and garlic, but supplementing can provide you with a more targeted dose.
• Digestive enzymes: If the lining of your gut is inflamed or damaged, it might not be producing enough enzymes to break down food. This can make dysbiosis worse. Digestive enzyme supplements help support your body's ability to absorb nutrients and reduce bloating as your gut heals.
• L-glutamine: This amino acid works to help rebuild your intestinal lining, making it especially helpful for people experiencing leaky gut symptoms alongside gut dysbiosis. L-glutamine is also helpful for reducing overall inflammation in the body.
• Zinc carnosine: Many people use zinc carnosine to heal ulcers and reduce permeability in the lining of the gut.
• Herbal antimicrobials: Your healthcare provider may advise you to try natural antimicrobials, like berberine or garlic extract, if you have a specific gut health issue. It's important to only use these supplements under guidance from a healthcare professional.

When to reach out to your doctor

Supplements and probiotics can go a long way in balancing your gut health, but sometimes, it's important to reach out to a medical professional for help. Gut problems can be indicative of a deeper issue, and your doctor can help determine whether supplementation or other measures are necessary to help heal your gut.

Speak to a doctor if you experience:

• Blood in stool
• Frequent or ongoing heartburn
• Sudden abdominal pain
• Ongoing diarrhea
• Ongoing constipation
• Gut health issues that don't improve with over-the-counter treatments

Your doctor may refer you for advanced gut health testing that could involve stool analysis or small intestinal bacterial overgrowth (SIBO) breath tests to pinpoint the problem. They may also recommend prescription medications or a structured elimination diet.

Track patterns with Evidation to learn how to support gut health

Using tracking apps is a great way to learn more about your gut health, as well as identify triggers and find the diet that works best for your needs. At Evidation, our free app can help you see how your health-related actions affect your overall well-being.

When you download the app, you'll connect it with the health tracking apps you're already using, such as movement and nutrition trackers, hydration apps, etc. Evidation uses this information to find patterns and insights about how certain actions affect others, providing you with helpful next steps that can drive your health journey forward. Click here to learn more about Evidation and get started with improving your gut health today.

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