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Getting enough sleep is essential for overall health and well-being. However, many seniors suffer from persistent slumber issues. In fact, chronic sleep problems affect 40% to 70% of people aged 66 years and above.

Seniors with sleep problems often wake up tired the next day, but that isn’t the biggest concern. These problems can escalate to various physical and mental health conditions over time. The CDC reports that sleep disturbances are linked to chronic diseases, such as type 2 diabetes, heart disease, obesity, and depression.

Fortunately, there are options to help seniors get a better night’s sleep. Meditation is one of the most natural and effective ways to improve sleep quality - and not just for seniors. 

Meditation is a mental-quieting practice that involves breathing techniques and utmost focus. It can provide a drug-free way to help fix sleep problems. How? It can regulate the body's natural sleep processes and promote a deeply relaxed state.  

Not sure where to start with using meditation for better sleep? Fret not; this page covers the transformative power of meditation for sound slumber. Read on to learn how it can help you or your senior loved ones sleep better.

1. Meditation increases melatonin production 

Melatonin levels are crucial for controlling the sleep-wake cycle. As people age, these levels tend to decrease, making it more and more difficult for seniors to fall and stay asleep at night. However, many seniors can benefit from meditation to boost their melatonin production.

‍Meditating activates the pineal gland and the entire corpora quadragemina. Located at the center of the brain, this gland is responsible for generating melatonin, which is vital for sleep. Through focused concentration and breathing, meditation gets the pineal working to pump out more melatonin to cue the body that it's time for rest.

Aaron Charlton, Health, Science & Travel Writer at Away Clinic, suggests practicing meditation. "It can help increase melatonin production and regulate stress. It controls stress like cortisol and cytokine levels, which can potentially suppress melatonin." 

Charlton explains, "Seniors who incorporate meditation into their nightly routine discover they can sleep more quickly and soundly. Not only do they have a more restful sleep, but they also wake up feeling more energized."

2. Meditation reduces stress and anxiety 

Stress and anxiety often  cause sleep difficulties, which is especially the case for many seniors. However, meditation can be an effective strategy for overcoming these unsettling mental conditions and can be a vital part of seniors' stress management techniques.

Various studies show that mindful meditation can help reduce stress and anxiety. It triggers the body's relaxation response, regulating blood pressure, heart rate, and breathing. As such, it can significantly decrease the symptoms of stress, rumination, and worry among seniors.

Sam O'Brien, Founder and Chief at WaterSportsWhiz, explains, "Meditation gradually creates resistance to everyday stresses. There will be less mental chatter in the evening, so seniors can relax better and doze off to a good sleep. Ultimately, the tranquility of the mind is key to sound sleep."

Further, Olivier Poirier-Leroy, Owner and Editor of YourWorkoutBook, recommends the meditation practice. "Sit in a comfortable position, close one's eyes, and focus on anything, such as your breath. Through meditation, older adults can teach their minds to be less preoccupied with the past or the future and be more in the present."

3. Meditation regulates circadian rhythm

The circadian rhythm is the internal "timekeeper" of the human body since it controls the sleep-wake cycle. However, as seniors age, they find it hard to get sleep at night and stay awake throughout the day. Meditation can help support and strengthen these fundamental biological cycles.

Research shows that meditation practices affect brain functions, causing regulatory changes in various mental states, such as sleep. Specifically, it improves the brain sections involved in circadian rhythms. Reinforcing these 'command centers' strengthens the circadian rhythms.

Danelle Ferreira, Crystal Specialist at AllCrystal, emphasizes the positive impact of meditation on the circadian rhythm. "Seniors with healthy circadian rhythms experience drowsiness as soon as they go to bed because their brains are sending signals to shut down." 

Ferreira argues, "With daily practice, they can use the benefits of meditation to create sleep patterns in line with the daylight and the nighttime. That results in a more peaceful and restful sleep.”

The power of meditation for better sleep for seniors

Sleep is essential for physical and mental health. However, many seniors don't get the right kind and amount of sleep. Worse, some battle with insomnia and other sleep issues. That's where meditation can help as an inexpensive and drug-free remedy.

As discussed, meditation can help increase melatonin production, reduce stress and anxiety, as well as regulate the circadian rhythm. It can assist seniors in falling asleep more quickly, staying asleep longer, and waking up with greater energy. Harness the power of meditation, and it can ultimately promote good health and overall well-being!

Even a 5-minute meditation session before bed can greatly benefit seniors. Apps for mindfulness meditation, body scans, mild yoga, and breath-focused meditation are excellent options. Try the Evidation app today to track your sleep and monitor your health!

One of the keys to maintaining an active lifestyle and healthy living is to move more. Whether we're hitting the gym, enjoying a walk in the park, or going for a brisk morning run, any type of movement can benefit our overall health. But what if you want to get in a quick workout without leaving the house? You might be pressed for time on a day when every minute counts. Or maybe you don't have easy access to a gym facility. Are there some easy exercises to do at home?

Fortunately, you don't have to do an intense home workout to improve your overall fitness and health. And you don't need a dedicated room in your home for gym equipment, either. You can enjoy great workouts without equipment. A whole body exercise routine at home can be as good for you as a trip to the gym. Let's dive in and explore some ideas for moving more from the comfort of home.

Benefits of exercising at home

Why work out at home? The most obvious benefit of an easy or intense home workout is the convenience. How perfect is it to get in an effective workout without having to commute to the nearest gym? Besides convenience, you can also enjoy these benefits that come with a daily workout at home.

Cost-effective

Second to convenience, there's no question that a daily workout at home is easier on your budget than a costly gym membership. Besides the membership cost, working out at the gym might also include expenses for parking, gas if you drive, public transportation costs, or stylish workout clothing.

Flexible

When working out at home, you don't have to commit to a class schedule or the operating hours at the gym. In fact, you can work out in shifts or break up your exercise routine if that's what works for you.

Comfortable

In your own home, you have total control of your atmosphere. You get to select the music you like without having to wear earbuds. Also, you can create an ambiance that enhances your workout. Perhaps best of all, a home workout allows you to adjust the thermostat to whatever temperature you want.

Private

At the gym, you're bound to interact with other people. And sometimes that's not what we want. Working out at home gives you the freedom to get into your own zone without worrying about offending the well-meaning lady on the treadmill next to you who wants to chat. Equally important, there is no judgment when working out at home. You can wear whatever you want, and you don't have to worry about how other people think of you and your workout.

Versatile

We're going to share some ideas below for easy exercises to do at home, but you can also tap into the vast array of online video exercises. With a plethora of internet exercise videos available, you can participate in your own private fitness class whenever you want.

Hygenic

The reality is exercise is messy. If we're exercising effectively, there is going to be some sweat. There's no way around it. At the gym, it's virtually impossible to not be exposed to germs from our fellow fitness enthusiasts. At home, you'll still sweat, but you only have to worry about your own sweat, giving you a more sanitary exercise experience.

Time-saving

One of the biggest benefits of doing easy workouts at home is saving time. You don't have to spend a lot of time preparing a gym bag, driving to the gym, parking, and changing. Also, you can take a quick shower after your workout without having to wait in line.

Importance of staying motivated for consistent workouts

The key to meeting your fitness goal is consistency and staying motivated. Working out at home leaves you with less wriggle room for excuses. For example, if you have to leave your house to exercise, it can be tempting to skip a day if the weather is cold or rainy. Or maybe you've had a difficult day and dread the thought of having to put on a smile and be around other people.

Home workouts give you an excuse-free zone. Best of all, you can fit the workout into your schedule, even opting for a few minutes of exercise here and there. After all, all you have to do is walk to your designated exercise area. And you never have to worry about your favorite exercise class being full.

To make sure you're staying consistent in your exercise routine, follow these tips:

• Choose exercises you enjoy: You're more likely to exercise consistently if you're doing your favorite workouts.
• Minimize distractions: Ideally, you’ll find a time and place to exercise with as few distractions as possible. If watching a TV show while exercising helps you be consistent, that's great. However, if any type of media distracts you, it may be best to turn it off before you start working out.
• Do mini workouts to make it work for your schedule: The flipside of not being distracted by your laundry list is fitting your exercise into the rest of your schedule. Studies show that breaking exercise up into smaller chunks of time is just as effective as a long workout. For instance, instead of doing one 30-minute intense home workout, you can break up your workouts into three 10-minute workouts.
• Block out exercise time: Mini-workouts don’t work in every situation. Some people benefit by blocking out time just for exercise. When possible, schedule your exercise time if your daily routine requires it. 

Importance of rest and recovery in the fitness journey

It's important to keep in mind that exercising at home has the same risks as working out at the gym, whether you're doing an intense home workout or following along with a relaxing yoga video. Also, just because you're working out at home doesn't mean you don't need a rest day.

Here are some reasons why it's important to put some emphasis on rest and recovery:

• Rest and recovery days help you avoid injuries and muscle fatigue.
• Rest days help you become stronger.
• A rest day will improve your overall wellness. 
• When you take rest days, you enjoy more healthy sleep.

Are you ready to learn more about some of the best easy exercises to do at home? Read on.

1. Planking

Planking is great for doing at home, and offers many benefits, including working core muscles such as the abs, obliques, and transversus abdominis. Also, planking can activate related muscles like your hamstrings, glutes, and lower back.

In addition to working your core muscle groups, planking can also:

• Protect your back
• Prevent exercise-related injuries
• Improve your posture
• Boost your mental health when combined with breathing techniques

To do a plank, go to the floor and get into a pushup position. Then, raise up on your arms and hold your body in an in-line, straight position that resembles a plank of wood.

2. Walking up the stairs

Walking alone is a great whole-body exercise. However, if you have stairs either inside your home or outside, you've got the perfect exercise equipment built into your home. Best of all, when you walk up the stairs, you need no further exercise equipment.

When accumulated over the course of a day, stair climbing can make a significant contribution to your daily whole body exercise routine. Stair climbers have a higher aerobic capacity and are generally more fit. Taking the stairs twice a day can lead to about six pounds of weight loss in a year, according to Duke University researchers. The same study says stair climbing helps to build and maintain healthy muscles, bones, and joints.

3. Yoga

Dedicated yoga practitioners know how rewarding yoga or pilates can be, but the health benefits of this ancient and complex form of exercise are also well-documented by science and research. Most people who enjoy yoga love the vibe of a yoga class, but you can also do yoga at home thanks to the availability of yoga videos online.

If you don't have time to watch a yoga video, you can also practice some basic yoga poses. All you need is a comfortable spot to get down on the floor. A yoga mat makes yoga even more comfortable.

Beyond the yoga mat, yoga may also provide these benefits, according to Harvard Health:

• Mindful eating
• Better body image
• Weight loss and maintenance boost
• Fitness enhancement
• Cardiovascular benefits
• Increased overall quality of life

4. Pushups

In 2019, researchers studied pushups in male firefighters, and the study found these firefighters had a lower risk of stroke and heart attack. Pushups work many of the body's muscles, including the pectoralis minor, triceps, anterior deltoids, and core muscle groups. For this reason, pushups may improve overall body composition, which can lead to fat loss.

To do a standard pushup, assume a high-plank position. Then, raise your body up and down using your arms. Allow your elbows to flare out at 45-degree angles.

Knee pushups can be as effective as traditional pushups. Additionally, knee pushups allow you to build up strength before you attempt a standard pushup practice.

1. From your knees, get into the high plank position.
2. From your head to your knees, maintain a straight line, bending your elbows as you lower yourself to the floor. Maintain the 45-degree angle with your elbows.
3. To start, push back up.

Other types of pushups include wall pushups, incline pushups, decline pushups, weighted pushups, and one-arm pushups.

5. Dance

One of the most fun ways to exercise is dancing. In addition to the positive physical aspects of dance, studies show dancing has psychological benefits. Moreover, a study published in Sports Medicine demonstrated that structured dance of any type is typically as effective as other physical activity types.

When working out at home, you can literally dance like no one is watching because if you're home alone, no one is. Dance along to your favorite playlist, or find some fun dance exercise videos online.

6. HIIT

High-intensity interval training (HIIT) isn't just for the gym. Multiple studies have shown the effectiveness of HIIT exercises for both fitness and cardio benefits. The good news is you can do most HIIT exercises at home without equipment. These include:

• Pushup
• Burpee
• Squat with overhead press
• Russian twist
• Mountain climber
• Jumping jack
• Bent-over row
• Kettlebell swing
• Lunge
• Plank and plank jack

7. Shoulder presses

With shoulder presses, you can strengthen your shoulder muscles while also increasing their size. This includes the triceps. Shoulder presses help when you want to improve your ability to perform everyday tasks, such as placing items on an overhead shelf or putting dishes away in a high cabinet.

If you want to add shoulder presses to an intense home workout, you'll benefit from either a dumbbell shoulder press or a shoulder press machine. However, you can also use small dumbbells to do basic shoulder presses.

Simply put, an overhead press is a movement in which you push resistance over your head. You can achieve this in a few different ways:

• One hand at a time
• Both hands at the same time
• A single barbell you hold by both hands
• A free weight not attached to a piece of equipment in each hand

8. Tae Bo

Tae Bo incorporates taekwondo and boxing, hence the abbreviated name "Tae Bo." This unique exercise routine enjoyed its heyday in the 1990s when exercise guru Billy Blanks reached millions of fitness enthusiasts and beginners with VHS tapes. Tae Bo was specifically designed for a home workout, and it remains one of the easiest ways to get into a solid cardio workout routine in the comfort of your own home.

You don't have to dust off that old VCR in your attic to get back into Tae Bo. Thanks to the internet, you can find countless videos online to follow along with. If you want to enjoy the comfort of home while also engaging with others, some Tae Bo enthusiasts connect via Zoom to enjoy a good workout.

9. Squats and lunges

Squats are a functional exercise that can help prevent injuries, boost your calorie burn, improve your posture and balance, and strengthen your core. Specifically, squats can help power you through essential daily tasks that include stair climbing, walking, carrying heavy loads, and bending. Squats also support back muscles.

A fundamental movement pattern, squats require muscle and joint integration. Primarily, squats target these muscles:

• Quadriceps
• Gluteus minimus, maximus, and medius
• Adductor (groin)
• Hamstrings
• Calves
• Hip flexors

If you have knee injuries or pain, you can still do squats. Consider chair squats.

1. Stand with your feet shoulder-width apart in front of a chair.
2. Bend your knees and hinge at the hips, lowering down and back until your bottom makes contact with the chair. Keep your arms extended in front of you.
3. Use your heels to push up and return to the start position.

Utilizing Evidation to track progress and stay motivated

Building some of the exercises we listed into your daily workout at home can be either your regular workout or an occasional alternative to going to the gym. Using the Evidation app and platform will help you stay motivated as you track your progress.

Evidation can connect to your favorite fitness apps, including apps such as Fitbit, MyFitnessPal, Apple Health, Runkeeper, and more. With these apps, Evidation can help you track many of your health stats, including heart rate, steps taken, and exercise. Download the app today to learn more and start tracking your fitness journey.

If you're familiar with the phrase "fight or flight," you already have a basic understanding of what cortisol is. In short, cortisol is the body's natural stress hormone that triggers the "fight or flight" response.

Short-term cortisol release can give us the boost we need to run from danger, but prolonged high cortisol levels are unhealthy, leading to some chronic diseases and weight gain. If you're wondering how to lower cortisol, you may be surprised to learn that some simple dietary changes can help. Let's learn more about what exactly cortisol is and how diet and delicious recipes can play a role in cortisol regulation.

Understanding cortisol and its impact on health

It's no secret that stress is harmful to both our minds and our bodies. Released by the adrenal glands, cortisol is the stress hormone that is triggered through the sympathetic nervous system to:

• Release energy stores
• Deal with stressful scenarios
• Regulate the body's immune system
• Maintain healthy blood pressure levels when we're experiencing stress

Over time, high cortisol levels lead to serious health conditions such as heart disease, osteoporosis, diabetes, high blood pressure, and more. Equally concerning, high cortisol levels can interfere with sleep hormones, and poor sleep has an impact on concentration and energy levels. Learning more about how to reduce cortisol levels can have a huge impact on your health.

Role of diet in cortisol regulation

Most of us can enjoy all foods in moderation, but some foods may actually increase stress and affect how we manage our cortisol levels. What foods raise cortisol levels? High sugar intake can cause an elevated cortisol level, as can saturated fat and refined grains. An elevated cortisol level makes it more challenging for our bodies to handle stressful situations.

Moreover, research has indicated a strong relationship between improved mental health and a healthy gut microbiome. Microbiomes are the microbes that live in our guts. Eating a low cortisol diet plan will support gut health and may help reduce anxiety and stress, which improves overall health.

The good news is some of the most delicious foods are also foods that can help manage cortisol levels. Let's go over some foods to lower cortisol.

Key nutrients and foods for lowering cortisol levels

All of these foods may lower cortisol to support healthy stress levels and gut health.

• Whole grains: Rich in fiber and plant-based polyphenols that may support gut health and stress levels
• Dark chocolate: Contains flavonoids that may control stress reactivity in the adrenal glands
• Whole vegetables and fruits: High in polyphenolic compounds and antioxidants that may reduce cortisol levels and fight free radicals
• Green tea: Contains catechins and the calming compound L-theanine, which is linked to increased mental alertness and stress reduction
• Lentils and legumes: Fiber-rich to manage blood sugar levels and support gut health
• Healthy fats: Linked to reduced stress and brain health

Additionally, prebiotics and probiotics can help lower cortisol levels. Consider foods such as sauerkraut, yogurt, and kimchi to support lowered cortisol levels and promote a healthy gut.

Staying well-hydrated will also help you keep your cortisol at healthy levels. When we're dehydrated, cortisol levels can temporarily increase.

5 easy and delicious recipes designed to lower cortisol

These recipes are a good start for enjoying a healthier breakfast, lunch, or dinner.

1. Banana almond butter smoothie

Ingredients

• 4-5 ice cubes
• 1 frozen or fresh banana
• 1 cup unsweetened plant-based milk (vanilla almond milk is an excellent choice)
• 1 Tablespoon almond butter

Directions

Blend all of the above ingredients in a high-powered blender until smooth.

2. Turkey and avocado wrap

Ingredients

• 2 warmed whole wheat tortillas
• 1/4 pound thinly sliced turkey breast
• 2 Tablespoons light mayonnaise
• 2 teaspoons jalapeno peppers, finely chopped
• 8 tomato slices
• 1/4 cup shredded low-fat cheddar cheese
• 1/2 ripe avocado, thinly sliced
• 2 teaspoons fresh cilantro, minced

Directions

1. Spread the whole wheat tortillas with the light mayonnaise.
2. Top the tortillas with all of the ingredients.
3. Roll up the tortillas with the ingredients and cut them in half to serve.

3. Oatmeal with berries and walnuts

Ingredients

• 3/4 cup organic oats
• 1 Tablespoon chia seeds
• 2 Tablespoons ground flaxseeds
• 1 cup berries, chopped
• 1/4 cup chopped walnuts
• 1/4 teaspoon salt
• 1 1/2 cups water

Directions

1. Bring the oats, water, chia seeds, salt, and flax to a boil.
2. Reduce the heat and simmer the oatmeal for 7-10 minutes, just until the water is completely evaporated and the oatmeal is soft.
3. Add the chopped berries to the oatmeal and serve.

4. Grilled chicken and vegetable skewers

Ingredients

Marinade

• 1/4 cup extra virgin olive oil
• 1/4 cup parsley, chopped
• 1/4 cup basil, chopped
• 1 juiced lemon
• 2 cloves minced garlic
• 1 teaspoon salt

Skewers

• 1/2 pound chicken breast, cut into 1-inch pieces
• 8 ounces cherry tomatoes
• 8 ounces whole mushrooms with stems removed
• 2 green onions, cut into 1-inch pieces

Directions

1. Combine the marinade ingredients in a zippered bag or large bowl.
2. Add the chicken pieces to the marinade, tossing thoroughly to coat.
3. Seal the bag or cover the bowl and refrigerate between 30 minutes to two hours.
4. Heat the grill to medium-high heat.
5. Build the chicken and veggie skewers by threading the vegetables and chicken onto wooden or metal skewers.
6. Grill the skewers for about 10 minutes, turning halfway through the cooking time.

5. Dark chocolate and almond energy bites

Ingredients

• 8 ounces Medjool dates, pitted
• 1 cup raw almonds
• 4 Tablespoons almond butter
• 6 Tablespoons unsweetened dark cocoa powder
• Optional toppings: white sesame seeds, unsweetened cocoa powder, mini chocolate chips, chocolate sprinkles

Directions

1. Combine the almonds and dates in a food processor bowl. Blend these ingredients until they're finely ground. The pieces will be about the size of sesame seeds and mixed together evenly.
2. Add the almond butter and cocoa powder to the bowl, pulsing until smooth. This mixture should stick tightly together when pressed between your fingers. If the mixture is crumbly or dry, add more almond butter.
3. Roll 1 tablespoon at a time of the almond butter and chocolate dough into balls.
4. Roll the energy bites in the desired toppings.
5. Store at room temperature for two days or up to two weeks in the refrigerator.

Conclusion: food for healthier cortisol levels

Learning how to control cortisol levels involves managing stress reactions, but making simple changes to your diet can also help. Using these recipes and adding some of the healthy foods we listed above can play a crucial role in keeping cortisol at a healthy level. This can lead to long-term stress management, a healthier lifestyle, and improved overall health.

Evidation can serve as another tool for living your healthiest life. Download the Evidation app today to learn more about healthy eating, get tips for being more active, and track your healthy habits.

Hypertension, commonly known as high blood pressure, is a significant health concern that affects over a billion globally. As a leading risk factor for heart disease and stroke, which are among the primary causes of death in the United States, understanding and managing high blood pressure is crucial for long-term health and well-being. 

High blood pressure develops over time and is often linked to a combination of genetic predisposition and lifestyle factors. It's called the "silent killer" because it can be asymptomatic for years, making awareness and early detection vital. Regular monitoring of blood pressure is essential for early intervention and management. The Centers for Disease Control and Prevention (CDC) provides comprehensive resources that define high blood pressure and its causes, and that emphasize the importance of measuring and monitoring blood pressure.

Interpreting your personal health data

At Evidation, we harness the power of personal health data to shed light on the modifiable factors (things you can change!) that may contribute to developing high blood pressure. By analyzing responses from your health surveys along with your wearable data – such as alcohol usage, smoking history, activities, and sleep patterns – we can identify key lifestyle patterns that may influence your blood pressure.

‍

The image above represents a range of health and lifestyle factors, and where you might fall compared to official guidance from the CDC and the American Heart Association (AHA) for managing high blood pressure or improving cardiovascular health. 

The blue bars stretching towards the right of the center line show where you are compared to the recommended range. These factors may have a positive influence on your blood pressure. For instance, if you sleep 9 hours per night on average, you’re well into the recommended range of more than 7 hours of sleep per night, which can help keep your blood pressure in a healthy range.

The red bars that don’t extend beyond the center line indicate areas for improvement. If, for example, your aerobic minutes are less than 150 minutes per week on average, the red bar suggests that a beneficial change would be to increase your physical activity, in particular your aerobic minutes (for example, by spending more time doing moderate exercises, like brisk walking, biking, or mowing the lawn). Increasing your physical activity may lead to an improvement in cardiovascular health and may improve hypertension prevention and management.

The path forward

Our goal at Evidation is to empower individuals with actionable insights. By understanding where you stand, you can take informed steps to maintain the positive behaviors and address the areas where change could lead to better health outcomes.

Monitoring personal health data is a proactive step towards understanding and mitigating the risks associated with hypertension. By focusing on modifiable lifestyle factors, we can work towards prevention and improved health. For more information on how to manage and prevent high blood pressure, visit the CDC's High Blood Pressure page.

Get your hypertension insight on Evidation

New to Evidation and want to see insights like this? Be sure to connect your fitness apps or wearable devices. Learn how here. 

Not yet part of the Evidation community? Download the app today to unlock personalized health insights.

From commercials on TV to articles in magazines, you don't have to look far to find opinions on whether corn is good for you. Corn's nutritional value has been debated for years, and it can be tough to find an answer to whether it's the right fit for your nutritional needs. Here, we'll take a look at the nutritional profile of corn, facts and myths around the vegetable, and how you can enjoy corn as a part of your balanced nutrition plan.

The nutritional profile of corn

A jack of all trades, corn is technically classified as a grain, vegetable, and fruit, and can be used to meet many dietary needs. Corn is high in carbs (which isn't necessarily a bad thing!), and it's also loaded with vitamins, minerals, and fiber. The veggie is also fairly low in fat.

One cup of sweet corn includes:

• 177 calories
• 41g carbohydrates
• 5.4g protein
• 2.1g fat
• 4.6g fiber

A cup of corn also contains a variety of vitamins and minerals, including:

• 17% of the recommended daily value (RDV) of vitamin C
• 25% of the RDV of thiamine (vitamin B1)
• 19% of the RDV of folate (vitamin B9)
• 11% of the RDV of magnesium
• 10% of the RDV of potassium

Myth 1: Corn is high in sugar and unhealthy

While corn is higher in sugar than other vegetables and may not be the best fit for people with certain health conditions (like diabetes), most people can safely enjoy corn. That being said, staying away from high-fructose corn syrup – a type of sweetener derived by isolating corn sugar – is a smart move for anyone.

Truth 1: Corn provides essential nutrients and dietary fiber

Whole, unprocessed corn provides your body with nutrients and fiber that can support a healthy lifestyle. Adding corn to your grocery list can help you enjoy meals that are packed with iron and plenty of fiber that can be helpful for dealing with constipation and other digestive issues.

If you're concerned about your sugar intake or have health conditions that require you to limit the amount of carbohydrates you eat, it's important to talk with your doctor to ensure that you're following the correct nutritional guidelines for your health.

Myth 2: Corn is genetically modified and unsafe

Studies show that over 90% of the corn grown in the United States is genetically modified. While more research needs to be done on the effect of GMOs (genetically modified organisms) on humans, research thus far has shown that GMOs are generally safe to consume.

Truth 2: Understanding GMOs and corn production

Many people enjoy genetically modified foods as a part of a healthy lifestyle. Some of the most common crops that are genetically modified in the United States include soybeans, corn, canola, sugar beets, potatoes, and alfalfa. According to the U.S. Food and Drug Administration (FDA), more than 95% of animals raised for meat and dairy purposes in the United States are fed GMO crops.

Some GMOs have been modified to increase the amount of nutrients in the food, allowing your body to get more of what it needs. Some fruits and vegetables are genetically modified to reduce browning, or to resist certain pests during the growth process.

GMO foods are studied carefully before they're released to the public and GMOs in the US are regulated by the FDA who “makes sure that foods that are GMOs or have GMO ingredients meet the same strict safety standards as all other foods,” but some researchers believe their safety is still up for debate. While human clinical trials have yet to be run, some animal studies show that the consumption of GMOs may be related to accelerated aging, blood pressure changes, infertility, gastrointestinal issues, endocrine system problems, and changes to the immune system. 

Myth 3: Corn causes weight gain and should be avoided

Every food can be enjoyed on a balanced diet, and there's no need to avoid anything that's eaten in moderation and fits into your nutrition plan. An ear of corn on the cob is calorically similar to an apple, and the fiber in corn can help to slow down your body's digestive process, increasing the amount of time until you feel hungry again.

While corn is sweet for a vegetable, it has less than a third of the sugar in a banana, and less than a fifth of the sugar in an apple. Whole sweet corn – not to be confused with high fructose corn syrup – can be a balanced addition to any nutrition plan.

Truth 3: Incorporating corn into a balanced diet

It's easy to add corn to your nutrition plan, and it's a good fit for any meal of the day. Try these Mexican Street Corn Breakfast Tostadas, an easy breakfast option that will have everyone in your family coming back for more.

Sweet corn can also be a delicious addition to a balanced lunch or dinner – check out these quick, delicious options that allow you to enjoy raw corn (no cooking required!).

Cooking and serving suggestions for corn

Whether you're using canned corn or you're working with corn on the cob, there are plenty of ways to prepare this delicious, sweet, starchy vegetable in your kitchen.

A few tips for cooking and serving sweet corn in your home:

• Corn begins to lose sweetness after it's picked, so it's best to use corn that you bring home from the grocery store or farmer's market as soon as possible.
• Focus on including fresh corn in your diet during summer and early autumn, when corn is in season.
• Corn is fairly low in calories, and there's no reason to limit yourself when it comes to enjoying the veggie. That being said, keep an eye on how much salt, butter, or other additions you add to your corn.
• Cooking fresh corn is simple: with or without the husk, you can boil, steam, roast, microwave, or grill corn. If you'd prefer, you can also remove the corn husk and cut the kernels from the cob prior to cooking.

Evidation: Here to help you live your best life

You care about your health, and you want to feel your best. Whether you're just getting started with living a healthier lifestyle or you've been tracking your health data for years, we're here to help you put your health data to good use. We offer personalized insights and articles to help you live your healthiest life. Learn more about how Evidation works and download the app today.

Anxiety is one of the most common and debilitating mental health conditions in the world, with over 300 million people living with anxiety disorders today. Our fast-paced and often chaotic lifestyles are breeding grounds for anxiety and stress, making it critical to educate people on how they can manage these conditions.

Whether you’re living with an anxiety disorder or you experience it on occasion, knowing how to address it quickly and effectively can make a significant difference. Wondering how to reduce anxiety immediately? Keep reading for five quick relaxation techniques that work.

How to quickly and effectively reduce anxiety

Anxiety can be crippling, but there are many ways to effectively manage it so you can refocus and continue with your day. Knowing the tools for dealing with anxiety can make all the difference. Here are five research-based strategies that can help you relax.

1. Deep breathing exercises

There’s a reason we always remind ourselves to “take a deep breath” whenever we’re feeling stressed, nervous, or panicked. The power of breath helps calm the nervous system, particularly the body’s fight or flight response, which is often triggered when we are in stressful situations. Our adrenaline kicks into high gear and can leave us feeling anxious and irritable, even after the anxiety has subsided.

When you focus your energy on breathing deeply, the central nervous system can relax as you breathe in more oxygen, bringing the body back to a rested state. As you slow your mind and your body down, you become more aware, centered, and present.

Tips to practice deep breathing

We recommend practicing deep breathing exercises before you’re in a stressful situation so you have some understanding of what to do. Take a seat in a comfortable chair and practice breathing slowly through your nose. Feel the oxygen fill your lungs as your chest rises. Slowly exhale the breath and repeat a few times.

This practice helps combat nervousness, stress, and anxiety that you may experience at work, at school, with your children, or in any other situation throughout the day.

2. Progressive muscle relaxation

Progressive muscle relaxation (PMR) is an effective approach to relaxing the muscles that carry the physical weight of anxiety, including the neck, shoulders, jaw, back, and core.

PMR teaches us how to relax our bodies by alternating between tension and relaxation through the major muscle groups. Here’s how to practice progressive muscle relaxation:

• Sit in a chair or lie down in a comfortable position
• Take a deep breath, and contract one muscle group, like your thighs or calves, for 5 to 10 seconds
• Exhale and quickly release the tension
• Relax for ten to 20 seconds, then move on to the next muscle
• Repeat until you’ve contracted and released each muscle group throughout your body

Through PMR, individuals learn how their muscles feel when they’re relaxed compared to how they feel when they’re tense. Over time, this practice will help to identify the stress signals in your body and how focused muscle relaxation can reduce stress.

3. Mindfulness and meditation techniques

Mindfulness teaches us to be fully present and aware of what’s going on, without feeling panic or stress in the moment. It encourages an inner stillness that many of us don’t know we have because we’re so caught up in our busy, chaotic lives. Mastering mindfulness takes practice, but those who make the effort learn to control their response to anxiety-inducing situations.

Meditation has long been touted as one of the most effective holistic approaches to combating anxiety, stress, and burnout. Anyone who searches “how to reduce anxiety naturally” will likely come across meditation techniques as a recommendation. It’s a powerful tool because it allows you to step away from the chaos and stress of your life to a safe, calm space where your body and mind can relax.

Guided meditation, PMR, breath awareness meditation, and body scan meditation are common and effective meditation techniques that people find most helpful when they’re dealing with stress or anxiety.

4. Visualization and guided imagery

Visualization and guided imagery are used to reduce anxiety and the negative emotions associated with it. By using visualization techniques (like picturing yourself on a tropical island), you allow your mind and body to fully relax in a place you feel safe and comfortable.

To practice guided imagery, find a quiet place and close your eyes. Picture a relaxing place, like a beach, lake, the mountains, or anywhere that feels peaceful to you. Imagine yourself feeling calm and relaxed.

Focus on the scene, whether it’s the sun on your skin, the breeze on the water, or birds chirping nearby. Remain here until you feel fully relaxed, acknowledging that you can come here anytime you feel anxious.

Visualization allows individuals to create positive outcomes for scenarios they are facing. Whether you’re stressed about a big presentation, nervous about a job interview, or any other situation that’s causing you anxiety, guided imagery allows you to see the positive outcomes rather than the worst possible scenario.

5. Sensory-based relaxation methods

Tapping into the senses is a great way to relax and re-center when experiencing anxiety. The sensory and nervous systems are intertwined, and many calming activities work to reduce stress and promote calm. When you’re feeling overwhelmed, here are some sensory-based relaxation methods to try:

• Use a weighted blanket to apply deep pressure to the body
• Listen to nature sounds or classical music
• Diffuse calming essential oils for aromatherapy practice
• Practice yoga or stretching to release tension

Bonus tips: Quick stress-busting physical activities

Exercise increases endorphins, improves mood, and reduces the negative effects of stress. Here are a few stress-busting activities to try when you’re stressed:

• Pilates, yoga, or Tai Chi
• Rowing or cycling
• Swimming
• Boxing
• Walking

Final thoughts

In a world plagued by anxiety, it’s more important than ever to have the resources and knowledge to incorporate these relaxation strategies into our daily lives. This way, if you find yourself in a stressful situation that’s causing you anxiety, you’ll be well-equipped to handle any challenge with confidence.

Anxiety management is a journey, not a sprint. Try out these various relaxation techniques and methods as you see fit; don’t expect your anxiety to subside immediately. Good work takes practice and commitment, but we’re confident these strategies will help improve your anxiety and overall mental health.

Manage your physical and mental wellness with Evidation

Caring for our mental and physical health has never been more vital than it is today. With Evidation as a resource, Members can track healthy habits, like exercise, meditation, diet, and more, to help reduce anxiety and promote overall wellness. We’re committed to providing the tools, science-backed insights, and personalized content to support you on your health journey. Download the Evidation app to get started today.

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.

Failure to manage stress levels can result in a number of immune system issues, including arthritis, lupus, psoriasis, fibromyalgia, and inflammatory bowel disease. Many people find that when their stress is left unmanaged, they turn to unhealthy coping mechanisms, such as drinking, smoking, and overeating. These issues can create more stress in the body, creating a dangerous spiral.

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.

Stress management is vital to a happy, healthy life, but figuring out how to get stress under control is often easier said than done. According to a 2023 study by the American Psychological Association, Americans have recently shown increased rates of diagnoses for both chronic health conditions and mental health issues, both indicators of stress. While this information can be daunting, there are steps you can take to mitigate the effects of stress on your mind and body. At Evidation, our team is here to provide you with the personalized insights you need to get your stress under control. Here, we'll explore stress management techniques that you can use to feel your best.

Understanding stress and its effects on health

When you pay attention, you can feel the immediate effects of stress on your body. From the feeling of your shoulders tensing when you receive difficult news to the flip-flops you feel in your stomach before taking the floor for a presentation at work, stress affects both your mental and physical health.

Let's take a look at what happens to your body and brain when you're met with a stressor.

When your brain senses a stressful event, the eyes and/or the ears work together to send sensory information to the amygdala, a part of the brain that helps with processing emotions. The amygdala works to determine whether a threat is present. If danger is perceived, a distress signal is sent to the hypothalamus, an area of the brain that works as the director of many aspects of the nervous system, including involuntary functions like blood pressure, heartbeat, and breathing.

After the hypothalamus receives a distress call from the amygdala, the sympathetic nervous system – the part of the brain responsible for the fight-or-flight response – is activated. The hypothalamus sends a message to the adrenal glands, which introduce adrenaline into the bloodstream. Adrenaline increases heart rate, pulse rate, blood pressure, and respiration rate. Alertness is increased as the eyes and ears become more sensitive. Blood sugar and fats are used for energy during this process.

After the initial surge of hormones subsides, the hypothalamus, pituitary gland, and adrenal glands work together to activate the next phase of the stress response. If the brain continues to receive information that signals imminent danger, these organs work together to release cortisol, which allows the body to stay alert. After the threat has passed, the parasympathetic nervous system slows the stress response, allowing the body and brain's chemistry to return to normal.

When functioning properly, the body's stress response works to keep us safe. For many people, however, the brakes that are meant to stop the stress response don't work so well. This results in chronic, low-level stress that can cause a number of physical and mental health issues.

In addition to anxiety, depression, and other mental health conditions, above-average release of stress hormones can cause problems with blood pressure, and can lead to an elevated risk of heart attack and stroke. Since cortisol works to help the body access energy, constant chronic stress can result in increased hunger and build up of excess adipose (fat) tissue, leading to weight gain.

Thankfully, there are many steps you can take to lower your stress levels and reduce the effects that stress has on your health.

Practical stress management techniques for everyday life

The best stress management strategies are the ones that you'll actually remember to do. It can take some time to figure out what approach to stress management is the right fit for your needs. Implementing a few strategies to manage stress each week can help you determine what works well for you and what doesn't.

Leveraging technology for stress relief: Evidation's approach

At Evidation, our team is here to provide you with the personalized insights you need to thrive, no matter what level of stress you're dealing with in your life.

Our app works to use the health data that you choose to share, as well as the information you provide us regarding your health and your goals, to help you live your best life. We're excited to work with you and use our technology to help lower your stress levels, simply by working with the data you're already tracking.

Monitoring stress levels with Evidation's health app

At Evidation, we use the health data you choose to share to provide you with articles and action items that can help you meet your health goals. By pairing with more than 20 apps, including Fitbit, Withings, Garmin, Dexcom, Apple Health, and Google Fit, we make it easy for you to get the information you need to move your health forward. We're able to use your sleep, heart rate, breathing rate, and other data that you provide to help you understand your body's response to stress.

Personalized recommendations for stress reduction

Many of our Evidation Members benefit from our stress reduction and management recommendations. Let's take a look at some of the most effective techniques our members use for managing stress.

Prioritize sleep

When it seems like your to-do list is never going to end, it can be hard to figure out how to get more sleep – but doing so is essential to your well-being. Sleep doesn't just give you a break from the stressful thoughts that may be running through your head, it can also help you recover from stress more quickly.

As we discussed, your body may go into fight-or-flight mode during times of stress, releasing hormones that can be vital for survival in times of danger. Your body perceives sleep deprivation as another type of stress, which can result in the unnecessary continual release of stress hormones.

Getting a good night's sleep is often more easily said than done, especially if you're dealing with an acute stressor that's making it hard to relax. Some people find that sleep affects their stress by making it hard to stay asleep, while others may wake up too early and find it difficult to go back to sleep. While everyone has trouble sleeping from time to time, chronic insomnia (difficulty sleeping that lasts for a month or longer) can have negative effects on your health.

Try these tips to make the most of your sleep:

• Create the right environment for sleep. A cool, dark room is ideal for helping you get the rest you need.
• Develop an effective bedtime routine. Stepping away from screens for an hour or so before you go to bed can help your brain prepare for sleep. Taking a warm bath or shower before transitioning into your cooler bedroom can help your body temperature take the small dip it needs to ease into restful sleep.
• Consider cutting caffeine. For some, drinking coffee or tea late in the day can make it difficult to sleep at night. Consider lowering your caffeine intake, restricting caffeine to morning hours only, or eliminating caffeinated beverages if you're having trouble falling asleep.

Stay active

Exercise can work wonders for stress management. While it's ideal to shoot for 150 minutes of moderate-intensity exercise each week, shorter bursts of exercise can also help to support stress.

The benefits of getting active, even for short periods each day, include:

• Stress reduction. Your body is better able to mitigate the fight or flight response when it gets practice during periods of physical activity. The physical effects of stress – such as damage to your cardiovascular system and a lowered immune system – can also be mitigated through exercise.
• Endorphin boost. Endorphins are chemicals that help your brain and body feel relaxed and comfortable, and aerobic activity bumps up your brain's production of these feel-good hormones.
• Moving meditation. Fully focusing on your workout can give your brain a break from the stressors of the day. Many people find that repetitive motion – like swimming, walking, or jogging – can help clear the mind and reduce stress.

If you haven't worked out in a while, it's a good idea to talk with your doctor about what type of exercise is the right fit for you. This is also an important step if you have certain health conditions or have experienced joint or muscular injuries in the past.

Engage in relaxation techniques

If you're dealing with stress and anxiety management struggles, adding relaxation techniques into your day can provide you with the foundation you need to function optimally.

• Deep breathing is a simple practice that you can utilize anywhere, whether you're dealing with an acute stressor or you're simply working to lower your baseline stress levels. Many people find success with box breathing. To give it a try, breathe in for four seconds, hold your breath for four seconds, and then slowly release your breath over the next eight seconds. Repeat as necessary.
• Visualization is another helpful technique that can help your mind get a break from stress. While a licensed therapist or counselor can work with you to help you develop effective visualization techniques, you can also work on visualization on your own. First, you'll think about a place that feels relaxing to you. Then, you'll use as many senses as possible to fully immerse yourself in your visualization. Notice what you can see, feel, hear, tough, and smell.
• Meditation. There's more to meditation than simply sitting silently. Taking a few minutes to meditate can help you allow thoughts to flow freely through your mind, without having to pay attention to stressful or painful issues that arise. Focusing on a word, feeling, or your breathing can allow both your mind and body to get the break they need to handle stress effectively.

Practice time management

Avoiding burnout can be tough if you're in a stressful job or family situation, and using sound time management practices can help to ensure that you're finding the time necessary for self-care.

Just getting started with improving how you manage your time? Try these tips to get a good idea of how you can manage your time more effectively:

• Audit your time. It's easy to get to the end of the day and feel like you weren't able to get much accomplished, even though it felt like you never stopped moving or working. Conducting an audit of your time can help you find areas where you can utilize your time more wisely. Try to reserve judgment as you conduct your time audit. Simply take the information for what it is, and look for places where you can change your approach and use your time more effectively.
• Consider implementing the Eisenhower Matrix. While this tool sounds complicated, it's anything but. The Eisenhower Matrix involves splitting all of your tasks for the day into four quadrants: important and urgent, important but not urgent, urgent but not important, and not important and not urgent. Organizing your daily tasks this way can provide you with a simple visual that can help to effectively plan your day.
• Chunk your time. The Pomodoro method is a popular time management technique that can be used to help you stay on track as you work through work and personal tasks. You'll need a timer (your cell phone works). Work for a 25-minute interval, then take a 5-minute break. After you go through this cycle four times, you'll take a 15-30 minute break to refocus. Many people find that this method of working helps to ease mental fatigue and boost concentration.

At Evidation, we're here to help you live your best life

Stress is unavoidable, and having the right coping strategies in your stress management tool kit can help you live your best life. At Evidation, our app offers valuable tools to help you track your stress levels and receive valuable insights that help you manage your stress, instead of letting your stress manage you. Empower yourself by downloading our app today.

While many people work to reduce the amount of belly fat they have because they don't like the effect it has on their appearance, the negative effect of excess belly fat goes beyond what we see in the mirror. Carrying excess body fat can have many serious health consequences.

If you have excess belly fat, there are plenty of options to help. Taking a holistic approach that incorporates both diet and lifestyle changes, as well as setting realistic goals can help you move toward becoming your healthiest self. Using your health data trackers (such as your smartwatch, fitness apps, nutrition apps, etc.) can help provide you with information that lets you know whether you're moving toward your goals. At Evidation, we're here to help! With your permission, we'll analyze your health data to provide you with personalized insights that can help you improve your overall wellness.

Here, we'll explore why belly fat is so dangerous and take a look at some of the options you have to make positive changes that can help reduce the amount of belly fat you're carrying.

Understanding belly fat: Causes and health implications

In order to understand why excess belly fat is so dangerous, it's important to understand the difference between visceral (belly) fat and subcutaneous fat, which lies just beneath the surface of the skin and can be easily pinched. Visceral fat settles deep in the body, surrounding both abdominal organs and the heart. The fat cells in this area secrete cytokines, chemicals that can cause endocrine and cardiovascular issues.

Excess subcutaneous fat poses far fewer health risks than excess visceral fat. Research shows that too much belly fat is associated with a higher likelihood of developing heart disease. People with higher levels of visceral fat are also more likely to develop asthma, dementia, and certain types of cancer.

The best way to understand the amount of belly fat you're carrying is to have a CT scan or MRI performed in a doctor's office, but there are simpler ways to understand whether you're at risk for conditions associated with excess visceral fat.

Some ways to understand whether you're likely to be carrying excess visceral fat include:

• Be aware of your body type. People who have "apple" body shapes (tend to carry most of their weight in their abdomen) are more likely to have excess visceral fat than people who are "pear" shaped (tend to carry their weight in their hips and thighs).
• Keep tabs. Measuring your belly regularly (at the level of your belly button – not at the smallest part of your waist) can help you understand whether you're carrying too much visceral fat. Generally, a waist measurement of more than 35 inches in women or 40 inches in men indicates that an unhealthy level of visceral fat may be present. If you have a large body size, it can be helpful to simply keep track of your waist measurement so that you can know whether your waist is getting larger over time.
• Use the height-to-waist ratio. Some medical professionals prefer using this method to gain insight into the amount of visceral fat a person is carrying. To calculate your height to waist ratio, take the circumference of your waist in inches and divide it by your height in inches. A healthy ratio is 0.5 or below in both men and women.

Dietary strategies for losing belly fat: Nutrition tips and meal planning

Visceral fat accumulates when we eat more calories than we burn. Creating a healthy nutrition plan is a smart first step to help you win the war against visceral fat.

Your breakfast can go a long way in helping you reduce belly fat. Some registered dietitian-recommended breakfast options that can help blast visceral fat include avocado toast topped with an egg, oatmeal with nuts and fruit, or a fruit salad packed with fiber-loaded produce like berries, bananas, and kiwi.

Enjoying a balanced lunch and dinner is also key in helping your body burn visceral fat. Being sure you're getting enough iron and plenty of fiber can help to slim your belly. Incorporating foods like pumpkin seeds, kidney beans, avocado, kale, beef, lamb, squash, and navy beans into your lunches and dinners can give your body the support it needs to burn away belly fat.

The effect of exercise on belly fat

Whether you're trying to lose belly fat or simply want to feel your best, regular exercise is an important part of a healthy lifestyle. When you exercise and stick to a nutrition plan that's right for your body, research shows that you can burn existing visceral fat or prevent it from growing in the first place. Both strength training and aerobic workouts can help to reduce belly fat.

An important note: while crunches, planks, and other abdominal workouts can strengthen your core muscles, it's not possible to spot-reduce fat. These exercises can be a healthy part of any exercise program, but hyper-focusing on abdominal exercises during your workout won't make you lose belly fat faster.

Stress management techniques: Addressing cortisol levels and its impact on belly fat

When our bodies experience stress, the adrenal glands release a hormone called cortisol. This is a part of your body's natural fight or flight response. Cortisol slows down certain body processes, so you can focus all of your energy on responding to the threat at hand.

Cortisol is helpful in the short-term, but constant cortisol release due to prolonged stress can have negative health effects, including an increase in blood pressure and visceral fat. Today's high-pressure, ever-changing world can make it tough to slow the release of cortisol.

Stress management is a key part of any healthy lifestyle, and it can be especially important if you're working to reduce the amount of visceral fat in your body. When you practice stress management strategies, you can support your body's ability to reduce cortisol levels, which may help you lose dangerous visceral fat.

Helpful stress management tools can include:

• Yoga
• Meditation
• Exercise
• Spending time with a pet, friends, or family
• Journaling
• Mindfulness activities (like grounding)

If you're struggling to manage stress on your own, it's important to reach out to a counselor or therapist. Doing so is not a sign of weakness–it's a sign of strength and power to ask for help to feel your best.

Importance of sleep for fat loss: Tips for optimizing sleep quality

Researchers are still working to fully understand the connection between sleep and weight. Research has shown that in recent years, Americans have gotten less high-quality sleep. During the same years, Americans tended to report higher body weights, leading researchers to want to know more about the connection between sleep and weight.

Research suggests that people who get the right amount of high-quality sleep are more likely to have a healthy body weight than those who do not get high-quality sleep. While this relationship is still being studied, some research shows that a lack of sleep is linked to an increase in ghrelin (a brain chemical that causes the body to experience the feeling of hunger) and a decrease in leptin (a brain chemical that causes the body to experience the feeling of being full).

There are several simple steps you can take to make it easier for you to get the rest that you need, including:

• Set a bedtime routine and stick to it. Going to bed and waking up at about the same time can help fight fatigue.
• Put screens away. An hour or two before it's time to bed, shift away from TV, computers, and your phone. Take the time to unwind, read a book, enjoy hobbies, or spend time with family instead of staring at a screen.
• Exercise. Physical activity can help you fall asleep more easily and provide you with high-quality rest. You may need to think about working out earlier in the day if exercise in the evening gives you an energy boost.
• Stay away from alcohol. While it may be easy to fall asleep after a drink or two, you likely won't get the rest that you need to feel your best. In the event that you do have a drink in the evening, be sure to drink at least an equal amount of water to keep your body hydrated as you rest.

Role of hydration in reducing belly fat: Hydration tips and its effect on metabolism

Drinking water can help your body burn fat in several ways. Research shows that getting enough water can boost the metabolism by stimulating thermogenesis–the process by which the body produces heat. When you drink water, your body has to use energy to warm the water to your body temperature. That being said, this effect isn't likely to make a big difference when it comes to the number you see on the scale, but there are several other reasons why getting enough water can help you reduce fat and achieve a healthy weight.

Staying hydrated boosts the impact of exercise. When your body is dehydrated, our muscle cells break down, making workouts less effective. Drinking enough water also makes it easier for your body to release heat through sweat, allowing you to feel more comfortable during your workouts.

The general rule of thumb to follow when it comes to hydration is to drink half of your body weight in ounces each day, and more if you're working out, spending time in hot weather, or are pregnant or breastfeeding. It can be tough to keep track of how much you're drinking each day. Using a tracker on your phone or smart watch can help you be sure you're getting the water that you need. When you sync your tracker with Evidation, we'll be able to provide you with tips and tricks to ensure that you're meeting your daily health goals.

Tracking fat loss progress with Evidation: Utilizing the app's features for monitoring changes in body composition

When you're working toward weight loss, it can be motivating to see that your hard work is paying off. While we can't help you track your exact loss of belly fat, we can help you track things like sleep patterns, exercise, and mood so you can get a holistic picture of your health and how it relates to your weight loss journey. As we analyze your progress, we'll be able to offer personalized articles, tips, and insights that can help you take the steps necessary to continue moving in the right direction.

Incorporating lifestyle changes: Sustainable habits for long-term fat loss success

It can be hard to figure out how to make habits stand the test of time. Developing strategies to keep you on track even after motivation and willpower begin to fade can help you maintain the habits that effectively help you burn belly fat.

Some tips to help your habits stand strong over time include:

• Be realistic. Your habits should be achievable. Choosing habits that offer some flexibility (for example, working out four days each week instead of committing to spending two hours in the gym every day, no matter what) can help you stay on track, even when life gets in the way.
• Get your family on board. If you're concerned about how belly fat is affecting your health, talk with your family about the lifestyle changes that you want to make to feel your best. Their support can help you stay on track, and they may even be inspired by your influence and start their own health journey.
• Make appointments with yourself. You wouldn't cancel an important appointment with your doctor, and it's important that you treat yourself with the same respect. Scheduling time to exercise, meal prep, cook, and de-stress can help you remember to make your well-being a priority.

Evidation: Here to support every step of your wellness journey

At Evidation, we're here to help you move toward your healthiest, happiest life. If you're searching for the best way to lose belly fat, we're glad that you found us, and we're excited to provide you with the insights and information you need to move forward in your health journey. Learn more about how Evidation works here, and download the app today–we're excited for you!