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June 26, 2026

How physical activity affects metabolism

5 minutes

Learn how physical activity affects metabolism, energy use, blood sugar reaction, hormones, and long-term metabolic health through both immediate and lasting physiological changes.

Metabolism is the process your body uses to turn food into energy. It powers everything you do, from breathing and digesting food to walking, thinking, and exercising. While metabolism is often associated with weight loss, it actually plays a much bigger role in overall health, influencing energy levels, blood sugar balance, heart health, and how efficiently your body functions each day.

Physical activity has a direct impact on metabolism because movement increases the body's energy demands. Whether you're going for a walk, lifting weights, or doing a workout, the moment you start moving, your body begins adjusting how it uses fuel. Muscles need more energy to keep working, and your body responds by tapping into stored carbohydrates and fat to meet those needs.

Over time, regular physical activity can improve how efficiently your body uses energy, regulates blood sugar, and responds to hormones like insulin. Some of these effects happen immediately during exercise, while others build gradually with consistent movement over weeks and months.

How your body uses energy during movement

Your body is always using energy, even when you're resting. Basic functions like breathing, circulation, and maintaining body temperature all require calories. When you become physically active, your energy needs increase quickly. To keep you moving, your body relies on fuel sources like glucose and fat. Glucose comes from carbohydrates you eat and from glycogen, a stored form of carbohydrate found in your muscles and liver. Fat is stored throughout the body and can also be broken down for energy.

The type of activity you do affects which fuel source your body relies on most. Lower-intensity movement, like walking or gentle cycling, tends to use more fat for energy. Higher-intensity activities, like sprinting or heavy strength training, require faster energy production, so the body relies more heavily on carbohydrates.

As you continue to move, your body constantly adjusts how it uses fuel. This flexibility is one reason regular physical activity is so important for metabolic health. The more active you are, the better your body often becomes at switching between energy sources efficiently.

How muscles help regulate blood sugar

Your muscles do much more than help you move. They also play a major role in regulating blood sugar and supporting metabolic health. When you exercise, your muscles pull glucose out of the bloodstream and use it for energy. Normally, insulin helps move glucose into cells. During physical activity, however, muscles can absorb glucose more effectively even with less reliance on insulin. This is one reason exercise is often recommended for supporting healthy blood sugar levels.

Even a single workout can temporarily improve insulin sensitivity, meaning your body may use insulin more efficiently for hours afterward. Over time, regular activity can help the body better regulate blood sugar and reduce the risk of insulin resistance.

Strength training can also support metabolism by building lean muscle mass. Muscle tissue requires energy even when you're resting, so having more muscle may slightly increase the number of calories your body burns throughout the day. More importantly, muscle helps improve the body's overall ability to manage energy and glucose effectively.

The hormonal effects of exercise

Physical activity triggers a variety of hormonal changes that help the body meet the demands of movement. When you exercise, your body releases hormones like adrenaline and cortisol. These hormones help free up stored energy, so your muscles can continue working. They also increase heart rate, improve blood flow, and help the body respond to physical stress more efficiently.

Exercise also influences hormones related to appetite, mood, and recovery. Many people notice an improved mood to reduced stress after physical activity because movement can stimulate the release of chemicals linked to feelings of well-being.

At the same time, regular exercise may help improve how the body responds to insulin, which plays a key role in blood sugar regulation. Researchers have found that physical activity can improve metabolic function at both the cellular and whole-body level, especially when exercise becomes part of a consistent routine. These hormonal responses are part of the reason people often feel more energized, focused, or mentally clear after being active.

Short-term vs. long-term effects on metabolism

Some effects of physical activity and metabolism changes happen immediately. During a workout, your body burns more calories, uses more oxygen, and increases circulation to deliver nutrients and energy where they're needed most. Your body may continue burning additional energy even after exercise ends as it recovers and repairs muscle tissue. This recovery process is part of why people sometimes feel warmer or more energized after a workout.

Exercise can also temporarily improve blood sugar regulation and insulin sensitivity for hours after physical activity. That means your body may handle glucose more efficiently even after you finish moving.

Long-term changes develop with consistency. Over time, regular physical activity can improve cardiovascular health, increase endurance, support muscle growth, and help the body use energy more efficiently overall. These long-term adaptations may also lower the risk of conditions linked to metabolic health, including type 2 diabetes, heart disease, and obesity. Importantly, you do not need intense workouts to experience benefits. Activities like walking, swimming, cycling, dancing, and strength training can all positively affect metabolism when done consistently.

Why consistency matters most

Many people think a healthy metabolism is something they either "have" or "don't have," but metabolism is influenced by many daily habits, including sleep, nutrition, stress levels, and physical activity, and it can change over time. Exercise does not permanently "boost" metabolism overnight, but regular movement helps the body become more efficient at producing and using energy over time. Small, consistent habits often matter more than occasional intense workouts.

Physical activity also supports metabolic health in ways that go beyond calorie burning. It helps muscles use glucose more effectively, supports hormone regulation, improves cardiovascular function, and encourages healthier energy balance throughout the body. Whether it's a daily walk, a workout class, or strength training a few times a week, regular movement can play an important role in supporting long-term metabolic health and overall well-being.

How Evidation can support a healthy metabolism

When you download the Evidation app, you'll get to connect the health data you're already tracking, and you'll receive personalized, content-based insights that can help you take the steps that make sense for your health goals. Click here to learn more about Evidation and get started today.

\ \ Lifestyle Health & Wellness](/content/blog/holistic-weight-loss/index.html)

Self-care

June 12, 2026

A holistic approach to weight loss: Mind, body, and lifestyle strategies

5 minutes

Discover a holistic approach to weight loss with research-backed strategies for mindset, stress, sleep, and habit building that support long-term health.

When people think about weight loss, the conversation often starts — and ends — with food and exercise. While nutrition and movement matter, they're only part of the picture. A more sustainable path often comes from looking at the full context of health: how you think, how you sleep, how you respond to stress, and how your daily routines shape your choices over time.

That's the foundation of a holistic approach to weight loss. Instead of treating weight as a number to force downward, it looks at the broader factors that influence metabolism, appetite, energy, motivation, and consistency. It's less about quick fixes and more about creating conditions that support long-term well-being.

For many people, that shift can feel surprisingly freeing. Rather than asking, "What's the most restrictive plan I can follow?" a holistic mindset asks, "What habits help me feel better, function better, and stay consistent?" That perspective can lead to more realistic, more lasting progress.

What is holistic weight loss?

Holistic weight loss is an approach that considers the whole person, not just calories consumed or calories burned. It recognizes that body weight is influenced by a combination of physical, emotional, behavioral, and environmental factors.

That can include:

Nutrition quality and meal patterns
Physical activity and recovery
Stress levels
Sleep quality
Mindset and self-talk
Daily routines and habit formation
Social support and overall lifestyle

In practice, holistic weight loss doesn't mean ignoring science or replacing evidence-based strategies with trends. It means broadening the lens. Research continues to show that weight regulation is shaped by interconnected systems, including sleep, stress hormones, mental health, and behavioral patterns.

This is one reason so many all-or-nothing plans fall apart. If a person is chronically stressed, underslept, emotionally depleted, or trying to rely on willpower alone, even a well-designed nutrition plan can become difficult to maintain. A more balanced strategy acknowledges those realities and works with them instead of against them. If you're trying to make changes that actually last, building a healthier foundation matters.

The importance of mindset

Mindset can shape weight loss more than many people realize. The way you think about setbacks, progress, and self-discipline influences how likely you are to stay engaged over time.

A growth-oriented mindset — one that views change as a process rather than a pass/fail test — can make healthy behaviors easier to maintain. In contrast, rigid thinking often leads to the familiar cycle of "being good," slipping up, then abandoning the effort altogether.

Research supports the idea that psychological factors play a meaningful role in weight management. Reviews of obesity treatment consistently note that cognitive and behavioral strategies, including self-monitoring, goal setting, and reframing unhelpful thought patterns, can improve long-term outcomes. These tools help people move away from shame-based motivation and toward more consistent, adaptive behavior.

That matters because sustainable change rarely looks perfect. A single skipped workout or unplanned meal doesn't determine the outcome, but the meaning you assign to it might.

A healthier mindset often includes:

Setting realistic expectations
Focusing on behavioral goals instead of only scale goals
Recognizing progress beyond weight alone
Practicing self-compassion after setbacks
Treating consistency as more important than perfection

This is one of the most overlooked holistic ways to lose weight. When people stop approaching health changes as punishment and start approaching them as self-support, the process often becomes more sustainable.

Stress, sleep, and weight loss

Stress and sleep are often treated like side issues in weight-loss conversations, but both can have a major impact on appetite, cravings, energy, and metabolic health.

Chronic stress can increase cortisol, a hormone involved in the body's stress response. Over time, elevated stress levels may influence eating behavior, increase cravings for highly palatable foods, and make it harder to stick with healthy routines. Stress can also reduce the mental bandwidth needed for planning meals, exercising, and making intentional choices.

Sleep plays a similarly important role. Short or poor-quality sleep has been linked to changes in hunger-regulating hormones, including leptin and ghrelin, which can increase appetite and reduce satiety. Sleep deprivation can also affect insulin sensitivity, mood, and decision-making, all of which can make weight management more challenging.

In other words, if you're exhausted and overwhelmed, it's not just a motivation problem. Your biology may be working against you.

A holistic strategy should make room for recovery, not just effort. That might mean:

Aiming for a consistent sleep schedule
Reducing late-night screen exposure
Building calming evening routines
Incorporating stress-reducing practices like walking, stretching, or breathing exercises
Noticing when emotional overload is driving food choices

This is where a holistic approach to weight loss becomes especially practical. Sometimes, the next helpful step isn't cutting more calories. It's getting more sleep, reducing stress, or creating enough stability to make healthier choices feel possible.

Research behind habit building and weight loss

Lasting weight loss usually comes from repeated behaviors, not bursts of motivation. That's why habit building is such an important part of holistic weight loss.

Research on long-term weight management shows that structured behavioral strategies, like self-monitoring, routine building, and repetition, can support better outcomes over time. Habits reduce the need to make every decision from scratch. Instead of asking yourself each day whether you feel like doing something healthy, the behavior becomes part of your normal rhythm.

That doesn't mean your habits need to be dramatic. In fact, smaller habits are often easier to maintain and build on.

Examples might include:

Eating a protein-rich breakfast
Taking a 10-minute walk after dinner
Keeping cut fruit or easy snacks visible
Prepping lunch the night before
Drinking water before your morning coffee
Going to bed at the same time most nights

These strategies may seem simple, but simple is what often works. The key is repetition, not intensity. Many people assume change has to start big to matter. In reality, sustainable hang often starts small enough to repeat. Over time, those repeated actions create momentum, and that momentum can shape everything from energy levels to appetite regulation to confidence.

That's at the heart of holistic weight loss: building a lifestyle that supports your goals in ways that are realistic enough to keep going.

A More Sustainable Way Forward

There's no single formula for weight loss that works for everyone, but there is a pattern that shows up again and again: people tend to do better when they focus on the whole picture, not just one piece of it.

A holistic approach to weight loss means paying attention to nutrition and movement, but also to mindset, stress, sleep, and daily habits. It means recognizing that your environment, routines, and emotional health all influence your ability to make changes that last.

For anyone looking for holistic ways to lose weight, that can be good news. You don't need to overhaul your life overnight. You may just need to start with the habits that make healthy choices easier to repeat, then build from there.

\ \ Lifestyle Health & Wellness](/content/blog/diet-vs-exercise/index.html)

Self-care

May 29, 2026

Diet vs. Exercise: Which Matters More for Weight Loss?

5 minutes

Learn how food and movement affect weight differently, whether diet alone can work, and why combining both is the best choice.

When people talk about weight loss, the conversation often turns into a debate: is it more about what you eat or how much you exercise? The answer is more nuanced than either side suggests. Diet and physical activity can both affect body weight, but they tend to do so in different ways. Understanding that difference can make it easier to lose weight and keep it off.

Research suggests that dietary changes often have a more direct effect on short-term weight loss, while exercise plays an important role in overall health, body composition, and long-term weight maintenance. In other words, food choices and physical activity can both influence body weight, but they tend to contribute in different ways.

How diet affects weight loss

For many people, diet has the most immediate impact on body weight. That's largely because it's often easier to reduce energy intake through food choices than it is to create the same energy gap through exercise alone.

For example, skipping a high-calorie snack or cutting back on sugary drinks can change daily calorie intake quickly. By comparison, burning the same number of calories through physical activity typically requires more time and effort. According to the Mayo Clinic, diet often appears to be more effective than physical activity alone for weight loss because it can create a meaningful caloric deficit more efficiently.

That doesn't mean weight loss is only about calories—the types of foods you choose also matter, and can affect:

How full you feel after meals
How often you feel hungry
Your energy levels throughout the day
How easy a dietary pattern is to maintain over time

Foods that are less processed and higher in fiber, protein, or water content can support fullness compared with highly processed, calorie-dense foods. Choosing unprocessed foods can make a caloric deficit more sustainable (check out our guide on how to create an unprocessed food nutrition plan that you can stick to long-term). Sticking to unprocessed foods can also be ideal for those who need to follow a low salt, low sugar diet.

Can you lose weight with diet alone?

In many cases, yes—people can lose weight with diet alone. Since dietary changes can directly reduce overall energy intake, they can often produce weight loss even if exercise habits stay the same. This is one reason the diet alone vs diet and exercise comparison often comes up in weight-loss discussions.

Even when diet alone leads to weight loss, exercise still offers a multitude of benefits, including support for:

Cardiovascular fitness
Insulin sensitivity
Sleep quality
Mood and stress regulation
Preservation of muscle mass during weight loss

Preserving muscle while you're losing weight is especially important. Weight loss can be a mix of fat loss and muscle loss, and exercise can help reduce or eliminate muscle loss. While diet alone can be enough to change body weight, adding exercise to the mix can both support weight loss and add a multitude of other benefits.

How exercise affects weight loss differently

Physical activity increases energy expenditure, which can contribute to an overall calorie deficit. For many adults, the amount of exercise needed to produce large changes in body weight can be more than expected. That's why exercise alone often leads to minimal weight loss, especially when appetite, food intake, or daily routines change due to exercise. Mayo Clinic summarizes this idea clearly: diet tends to be more important for losing weight, while physical activity tends to be important for keeping it off.

Benefits of combining diet and exercise

When people compare diet vs exercise, the most useful answer is that both matter—just in different ways.

A 2023 systematic review on diet and exercise in obesity management found that combined approaches tended to be more effective than either strategy in isolation, especially when dietary changes were paired with both endurance and strength-based activity. In the studies reviewed, combining a portion-controlled eating pattern with regular physical activity was associated with more weight loss than relying on a single strategy alone.

This doesn't mean that every person needs to have the same plan for successful weight loss. That being said, combining dietary changes with movement offers several advantages, including:

More support for healthy body composition: Weight loss isn't just about losing pounds—what the body is losing also matters. Combining dietary changes with exercise, especially strength training, supports healthy fat loss while preserving lean muscle mass.
Better long-term maintenance: Initial weight loss and weight maintenance are not always the same process. Exercise becomes especially important after weight loss, when the goal shifts from losing weight to maintaining new habits and supporting metabolic health.
Broader health benefits: Diet can strongly affect weight, but exercise contributes benefits that go beyond weight alone. Together, they support heart health, glucose regulation, physical function, and energy levels.
A more flexible, sustainable approach: For some people, relying only on dietary restriction can feel rigid or difficult to maintain. For others, trying to "exercise off" food intake can also be frustrating. Combining both creates a more balanced framework, where small shifts in eating and movement work together rather than one carrying the full burden.

Cardio vs strength training for fat loss

Another common question is whether cardio or strength training is better for fat loss. Both are valuable, but they serve different purposes. Cardio exercise, like walking, swimming, and jogging can increase calorie expenditure during activity, as well as support heart and lung health. For some people, cardio exercise can help create a larger energy deficit that can support healthy weight loss.

Strength training (including bodyweight exercises) can help preserve and build muscle, support metabolic health, and improve strength. Preserving muscle is especially important during weight loss, as losing body weight without maintaining muscle can affect how the body feels and functions negatively, even if the scale is moving downward.

Finding the right balance with Evidation

There isn't one universal "right" formula for balancing diet and exercise during weight loss. Your starting fitness level, health conditions, food preferences, access to safe spaces for movement or cooking, sleep quality, and time availability all matter. That's why the diet vs exercise question can be more useful as a way to understand priorities, than as a strict either-or decision.

At Evidation, we're here to support you as you move through your health journey, no matter what your goals. Download our app today to get personalized, content-based insights that help you move to the next level.

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Self-care

January 23, 2026

3 effects of stress on the body and how to reduce stress in your daily routine

5 minutes

Stressors can have various negative effects on the body, and a stress management plan is key for staying healthy.

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

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

The physiological effects of stress on the body

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

How stress impacts immune function

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

The link between stress and cardiovascular health

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

Strategies for reducing stress in daily life

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

Incorporating mindfulness and relaxation techniques

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

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

Establishing healthy boundaries and prioritizing self-care

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

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

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

The role of exercise and physical activity in stress management

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

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

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

Nutrition and diet tips for stress reduction

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

Evidation: Supporting your physical and emotional well-being

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

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Self-care

August 15, 2025

Meditation & natural remedies for migraines

5 minutes

Discover how meditation can help relieve migraines, learn easy ways to get started, explore holistic treatments, and see how Evidation's MigraineSmart tool can help.

If you've ever had a migraine, you know how intense and painful it can be. They're more than just headaches. Migraines can make it hard to think, see, or even move around. Many people find that meditation and other natural remedies can be helpful for managing migraine severity and frequency. Here, we'll explore how meditation can help with migraines, other natural solutions that may provide relief, and how Evidation's MigraineSmart tool can help you track your symptoms, identify triggers, and help you manage your migraines.

Why try meditation for migraines?

Migraines are often debilitating, and can make it hard to work, interact with others, or go about your day. They often come with nausea, sensitivity to light and sound, and can last for hours (or even days, depending on severity).

Many people turn to medications for help, but that's not the only option for managing migraines. Migraine meditation is a natural, calming practice that has been shown to reduce the frequency and intensity of migraines. Meditation helps by lowering stress, one of the most common migraine triggers. It also improves your sleep, increases bodily awareness, and can help you feel more in control of your health.

Studies show that regular meditation can reduce migraine days by calming the nervous system and reducing tension in the body and mind. Plus, it's free, safe, and something you can do almost anywhere. If you're looking for a natural way to manage migraines or want something to go along with your current treatment, meditation is a great place to start.

How to get started

Starting a meditation practice might sound daunting, but it's actually pretty easy. You don't need anything but your mind and a quiet room.

Some tips to get started:

Find a quiet place, and sit or lie in a comfortable position.
Close your eyes and breathe. Focus on your breath. When (not if!) your mind wanders, gently bring your attention back to your breath. Try not to judge yourself — it's completely normal for the mind to wander throughout meditation.
Start small. Even five minutes a day can make a major difference when it comes to managing stress levels.
Try guided meditation. Using an app (like Calm) can help you focus as you meditate.

It's OK if it feels awkward to try meditation at first. Like any new skill, it can take some time to get the hang of meditation. The more you do it, the more natural it'll become — and the more you'll notice the benefits of a regular meditation practice.

Types of meditation effective for migraines

Not all meditation is the same. There are several types, and some may work better for migraine relief than others. It can take some time for you to explore different types of meditation to find one that works well for you and reduces your migraine frequency or symptoms.

Common types of meditation include:

Mindfulness meditation: This is one of the most well-known types of meditation. Mindfulness means paying attention to the present moment without judgment. You focus on your breath, bodily sensations, or the sounds around you. Mindfulness meditation can train your brain to stay calm and focused. This may help to reduce daily stress and may help control migraines.
Body scan meditation: This type of meditation involves focusing on different areas of your body, one segment at a time. It's great for identifying areas of tension and letting go of stress, and may be especially helpful during a migraine attack.
Guided imagery: During guided meditation, you'll listen to someone lead you through a calming scene, like walking through a forest or lying on a beach. This can distract your mind from pain and anxiety, providing the nervous system with a much-needed break.
Loving-kindness meditation: This practice involves sending kind and caring thoughts to yourself and others. It may help create a sense of peace and emotional balance, which can ease migraine triggers related to stress and emotions.

Tips for incorporating meditation into your daily routine

Making meditation a daily habit is the key to getting the most benefit out of your practice.

Try these tips to create an ongoing meditation habit:

Set a time. Pick a regular time each day (like first thing in the morning or before bed) to meditate. Linking meditation to another habit (like brushing your teeth or making coffee) may help.
Start small. You don't need to meditate for hours. Just a few minutes a day is a great place to start creating a sustainable practice.
Use an app or timer.
Meditation apps like Headspace can guide you through sessions and help you stay on track. You can also start a timer on your phone so you're not checking the clock.
Create a calm space. If possible, set up a small, peaceful area where you can meditate. This could be a corner of your bedroom with a cushion, candle, or soft lighting.

Other natural and holistic migraine relief methods

Meditation is a powerful tool, but it's not the only way to naturally manage migraines. Dehydration is a common migraine trigger, and staying hydrated throughout the day can help. Getting plenty of sleep and enjoying a diet of unprocessed foods that avoids common migraine triggers (like chocolate, processed meats, aged cheese, and foods with MSG) can help. Exercise can also help you control stress levels, which may help to lower the incidence of migraine pain.

Some people find that aromatherapy is helpful, and diffusing essential oils may help to soothe symptoms. Acupuncture and massage may help to reduce muscle tension, and may help to reduce the number of migraines you experience.

How MigraineSmart can help you manage migraines

Keeping track of your migraines can make a big difference, and using Evidation's MigraineSmart tool can help. When you download Evidation, you'll be prompted to share information from apps you're using to track your health data (like nutrition tracking apps, sleep apps, etc.). You'll also input information about your migraines, such as records of when they happen, how long they last, and how severe they become. MigraineSmart can help you spot patterns and identify triggers to help you avoid future migraines. The more you track, the better MigraineSmart is able to provide you with tips based on your personal data. Click here to learn more about how MigraineSmart works and get started with the app today.

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Self-care

July 11, 2025

Top lifestyle changes for migraines

3 minutes

Lifestyle changes to reduce migraines: sleep, diet, stress, and more

Migraines can be a debilitating part of daily life. Throbbing pain, sensitivity to light and sound, and nausea can all make it difficult to function. While medications and therapies can provide relief, lifestyle changes are a powerful — and often overlooked — tool that can make a serious difference in migraine prevention and management. Certain behaviors and routines can either trigger migraines or help reduce their frequency and intensity.

Here, we'll take a look at five lifestyle changes that can significantly reduce migraines, plus simple, actionable tips you can take to potentially reduce migraine severity and frequency.

Reduce Alcohol Consumption

Alcohol is a well-known migraine trigger. It can dehydrate the body, negatively affect sleep quality, and cause fluctuations in blood sugar levels — all of which can prompt a migraine. Red wine, in particular, contains histamines and tannins that are linked to migraines in sensitive individuals.

Try these tips for reducing your alcohol consumption:

Track your intake. Use a journal or an app to keep tabs on when and how much you drink. You might begin to see patterns between alcohol consumption and your migraines.
Try alcohol-free alternatives. There are plenty of non-alcoholic wines, beers, and cocktails that can help you enjoy socializing without triggering migraines.
Stay hydrated. If you do choose to drink occasionally, follow each alcohol drink with a glass of water to combat dehydration.
Set boundaries. Let your friends and family know you're cutting back on alcohol to improve your health. Accountability from people who can can help you stay on track.

Reduce or Eliminate Dairy

Though not a trigger for everyone, dairy can contribute to inflammation and may contain hormones or additives related to migraines. For some people, even small amounts of dairy can trigger symptoms.

Try these ideas to cut down on or eliminate your dairy consumption:

Try dairy-free alternatives. Oat, almond, soy, and coconut milk are all good alternatives to traditional dairy products. Many brands now offer dairy-free cheeses, yogurts, and ice creams.
Read ingredient labels. Dairy hides in many processed foods. Look out for ingredients like casein, whey, and lactose.
Track how you feel. Try eliminating dairy for two to four weeks, then slowly reintroducing dairy products. Keep a symptom diary to see if there's a correlation between your dairy intake and your migraine symptoms.
Get your calcium elsewhere. If dairy isn't a good fit for you, there are plenty of other ways to get calcium in your diet. Leafy greens, chia seeds, and tofu can all help you hit your calcium goals.

Improve Your Sleep Quality

Sleep and migraines are deeply connected. Too much or too little sleep, poor sleep quality, and inconsistent sleep patterns can all trigger migraines. Quality rest gives the brain time to recover and reset, while poor sleep can leave you more vulnerable to attacks.

Try these strategies to improve your sleep quality:

Stick to a consistent schedule. Go to bed and wake up at the same time each day, even on weekends.
Create a calming bedtime routine. Reduce stimulation before bed by turning off screens, dimming lights, and doing something relaxing like reading or taking a warm bath.
Limit caffeine and alcohol. Both can interfere with the deep stages of sleep and disrupt your sleep cycles.
Make sure your sleep environment sets you up for success. A cool, dark, quiet room is best.

Reduce Screen Time

Extended screen exposure can cause eye strain, disrupt sleep, and increase light sensitivity — all of which are common migraine triggers. Bright lights, flickering screens, and blue light exposure from phones or computers can provoke a migraine — or worsen an existing one.

Consider implementing these tips to reduce your screen time:

Follow the 20-20-20 rule . For every 20 minutes, look at something at least 20 feet away for 20 seconds to reduce eye strain.
Use blue light filters. Many devices have settings or apps that reduce blue light, which can lessen the impact devices have on your sleep-wake cycles.
Take regular breaks. Build screen-free time into your day. Stretch, go on a walk, and take breaks to participate in activities that don't involve a screen.
Adjust screen settings. Lower brightness, increase font size, and/or reduce the glare on your phone or other device by applying an anti-reflective coating.

Practice Stress Management

Stress is one of the most common migraine triggers. Whether it's daily tension or the aftermath of a particularly stressful event, your brain and body's response to stress can set off symptoms. Learning to manage stress effectively can lower your migraine frequency and help you stay more in control of your health.

Try these stress reduction tips:

Practice mindfulness or meditation. Taking just a few minutes each day to practice deep breathing, body scans, or meditation with guided imagery can help to reduce your stress levels.
Get regular exercise. Low-impact activities like walking, yoga, and swimming release endorphins that combat stress.
Try journaling. Writing down your thoughts or worries can help you gain perspective and release built-up tension.

Tracking Makes a Difference

Even with the best of intentions, it can be hard to figure out exactly what triggers your migraines, especially if your symptoms don't seem to follow a predictable pattern. Evidation's MigraineSmart tracker allows you to log migraine occurrences, symptoms, and potential triggers by integrating data that tracks your sleep, diet, and stress levels. Over time, this data can reveal trends that help you and your healthcare provider build an effective migraine prevention strategy.

If you're ready to take action towards more symptom-free days, we're here to help. Click here to download Evidation and start using MigraineSmart today.

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Self-care

May 16, 2025

Cold plunge benefits & alternatives

6 minutes

Cold plunging is all over social media. Here, we'll dive into the truth behind cold plunge benefits, as well as alternatives you can try.

Cold plunging—the practice of immersing yourself in an icy bath in hopes of mental and physical health benefits—has gone viral on social media. If you're shivering at the thought of plunging into a tub full of ice water first thing in the morning, but are curious as to the health benefits, we're right there with you. Here, we'll explore everything you need to know about cold plunging, including potential benefits, the pros and cons of jumping into an icy tub, and alternatives to cold plunging.

What is a cold plunge?

Also known as cold water immersion, cold plunging involves submerging your body (usually, up to the neck) in super-cold water.) (between 39°F and 59°F) for up to 10 minutes. A cold plunge can be completed in an outdoor cold plunge tub prepared with ice and cold water, a converted chest freezer, or an icy natural body of water (such as a lake or ocean). Beginners may prefer to give cold plunging a try in their home shower or bathtub at first, where the temperature can be more easily adjusted, and they aren't subject to the outdoor elements.

Why is cold plunging so popular?

While cold plunging has experienced a hyper-increase in popularity recently due to social media, it's rooted in ancient tradition. Cultures in Egypt, Greece, Russia, Japan, and Scandinavia have used cold plunging as a part of health routines and rituals for thousands of years. Today's cold plunge practices typically work to meld mental and physical health benefits.

Many hugely successful athletes, including LeBron James, swear by cold plunging for physical recovery and mental clarity. Some biohackers—social media personalities who produce content on how to make the most of your health and well-being by making changes to daily routines—say that cold plunging offers metabolic and immune health benefits. Others say that the endorphin rush and resilience-building power that comes with stepping outside of your comfort zone can set you up for success throughout the rest of your day.

Many believe that cold plunging pairs well with cold weather workouts, such as trail running in the winter, cross-country skiing, or participating in outdoor boot camps. After pushing through a tough workout in the elements, a quick dip in a cold plunge tub can feel exhilarating before warming up indoors.

Benefits of cold plunging

Cold plunge benefits differ from one person to another. The research on cold plunging is ongoing, and many of the benefits of cold plunging are anecdotal. If you're interested in giving cold plunging a try, be sure to take note of the benefits you experience, and don't force yourself to keep up the routine if it's not the right fit for you.

Some of the reported benefits of regular cold plunging include:

Reduced muscle soreness: Regular cold plunges may help to reduce inflammation and numb nerve endings, which can make it easier for you to bounce back after tough workouts.
Increased circulation: Moving between exposure to cold and exposure to warmth can create an extra workout for your cardiovascular system that can strengthen blood vessels and improve circulation.
Enhanced mental resilience: Doing something difficult first thing in the morning can help create a sense of mental fortitude for the rest of the day. For some people, this can help to manage anxiety, discomfort, and difficult emotions later in the day.

Cold plunge pros and cons

There's no doubt about it—cold plunging can be an effective way to wake up and get your mind right for the day.

Some of the pros of cold plunging include:

Quick energy and mood boost. The feeling of exhilaration you get from a cold plunge can create a positive tone for the rest of the day.
Improved muscle recovery. Lowered inflammation and increased circulation can decrease soreness, reduce the likelihood of injury, and improve muscle recovery after workouts.
Increased mental toughness throughout the day. If you've already completed your toughest task of the day before you head to work, you may find that it's easier to overcome other challenges.
Easily accessible for beginners: As we mentioned, a cold shower or cold bathtub can be a good start for cold plunging, making it easily accessible to anyone who wants to give it a try.
Can be done at home or in nature: Since cold plunging is versatile, you can complete it outdoors or indoors, at home or in a hotel room, etc.

Some of the cons of cold plunging can include:

Discomfort, especially as you get used to the process. For many, the thought of spending time in cold water brings feelings of anxiety and discomfort. If you find that cold plunging causes you high levels of stress, it may not be worth the potential physical and mental health benefits.
Health risks: Cold plunging may not be a safe choice for those with heart conditions, high blood pressure, or other health conditions. Cold plunging can affect the heart's rhythm, so it may not be a good fit for those concerned with cardiac health issues.
Risk of hypothermia. If you decide to give cold plunging a try, start slow, spending just 30 seconds in the cold plunge tub until you understand how your body reacts to such a vast temperature change.

As with any new health routine, it's a good idea to talk with your doctor before you give cold plunging a try, especially if you have heart conditions or other health issues that may be negatively affected by temperature change.

Cold plunge alternatives

If you'd like the benefit of cold plunging but don't love the idea of diving into a tub of ice first thing in the morning, you aren't alone. Thankfully, there are some other options you can use to improve your mood, boost mental clarity, and start your day off right.

Contrast showers: Alternating between hot and cold water in the shower can increase circulation and provide you with a manageable version of exposure to the cold. Over time, you can try to increase the amount of time you spend in cold water.
Cryotherapy: Cryotherapy is a high-tech alternative to cold plunging that exposes the body to super-cold air for two to three minutes at a time. Cryotherapy chambers are super-expensive, with a used model costing tens of thousands of dollars. Many people who are interested in cryotherapy purchase sessions at a wellness center, where they can enjoy the benefits without such a massive investment.
Outdoor winter walks: If you live in an area with cold winters, spending time in the brisk air can energize your body, enhance your mood, and help to build your tolerance to the cold. It can take some time to get used to the cold. You may want to start with spending just a few minutes walking outdoors before coming inside to warm up with some yoga, Pilates, or other gentle movement.
Breathwork and meditation: Practicing breath control techniques (especially paired with mild cold exposure) can provide similar mental clarity and stress resilience benefits. Using a simple meditation app a few times a day can help you get into a routine.
Sauna or heat therapy: While it seems counterintuitive, spending time in a sauna or using other types of heat therapy can offer similar benefits to cold plunging, as heat can increase circulation, reduce inflammation, and improve mood.

No matter what your wellness routine, we're here to help you stay on track

At Evidation, we're here to empower you to make the health decisions that move your wellness forward. Whether you're just getting started with crafting healthy habits or you're looking to improve the solid routines you've already established, we can help you understand patterns in your behavior and well-being.

When you download the Evidation app, you'll be prompted to share the health data you're already tracking with our team, such as data from nutrition trackers, wearable fitness trackers, etc. We'll use the information you choose to share to find patterns and connections that help us offer you personalized, content-based insights that can help you make the decisions that move your health forward, one step at a time. Click here to learn more about how Evidation works and download our free app today.

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Self-care

May 17, 2024

Skin care for the summer season: 5 tips to save your skin

4 minutes

Incorporating antioxidants, choosing cooling skincare ingredients, and drinking plenty of water can all help to boost your skin care for the summer season.

Summer Skin Safety Guide - YouTube

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Summer Skin Safety Guide Evidation

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At Evidation, it's our job to help you take care of your mind and body—and that includes your body's largest organ, the skin. From eating plenty of skin-smart foods to getting the water that you need, Evidation can help you take the steps necessary to create a natural glow, and integrating skincare tips into your Evidation experience can help you take great care of your skin all year round.

Beaming UV rays and high humidity levels in the summer can wreak havoc on your skin. Thankfully, there are some simple steps you can take to maintain great skin health throughout the warmer months. Here, we'll take a look at how you can take care of your skin while enjoying all that summer has to offer.

Sun Safety

You already know that staying safe in the sun is key for protecting your skin from cancer, but the benefits of proper summer skincare don't stop there. Applying sunscreen effectively and regularly can also help save you from painful sunburns, and can reduce the signs of aging that are exacerbated by exposure to the sun.

Try these tips to keep your skin healthy in the summer sun:

Apply sunscreen often. Dermatologists recommend that you apply sunscreen with an SPF of 30 or higher at least every two hours. Reapplication is especially key if you're swimming or sweating, and yes—you need sunscreen even when it's cloudy outside.
Avoid the sun between 10 am and 2 pm. The sun is at its strongest during these hours. Opt to stay inside (or at least in the shade) if possible.
Cool off. After enjoying a day in the sun, take a cool shower and wash off any remaining sweat and sunscreen. In the event that you do get sunburned, it's a good idea to apply aloe vera gel while your skin moves through the healing process.

Hydration and moisturization strategies

Hydration is already a part of your self-care routine, and if you're already using Evidation, you likely take advantage of our reminders to drink up. In the summer, hydration and moisturization are key to helping your skin stay healthy.

Men should drink at least 104 ounces of water each day, and women should drink at least 72 ounces. If you're spending a lot of time outdoors, exercising heavily, are pregnant, or have other health conditions, you may need more water to keep your skin healthy. Drinking a glass of water first thing in the morning and continuing to sip throughout the day can be a smart way to stay on top of your hydration goals.

Moisturization is key in the hot summer months. If you're currently using a heavy moisturizing cream, switching to a light lotion can be a smart way to hydrate your skin and stay comfortable.

Gentle cleansing techniques

The sweat, sunscreen, and humidity of summer may mean that you need to wash your face more often than normal in order to feel comfortable. Using foaming or gel-based cleansers (paired with a light moisturizer) can help you effectively clean your skin without stripping away your natural protective oils.

Incorporating antioxidants into skincare

Antioxidants help to slow the skin's natural aging process, and can be especially helpful in the summer months. Many people find that incorporating antioxidants into their skincare routines can help to lessen the appearance of loose skin, blotches, fine lines, and wrinkles.

Antioxidants to look for in your skincare routine include:

Vitamin C
Resveratrol
Niacinamide
Retinol (vitamin A)
Coenzyme Q10
Vitamin E
Polyphenols

Using cooling ingredients and products

After a day in the heat, there's not much that feels better than going through a skincare routine loaded with cooling products. While cooling products don't actually reduce the temperature of the skin, they do affect the nerves responsible for messaging temperature changes to the brain. This means that you get fast, effective relief the moment your cooling products hit your skin.

Skincare ingredients that can help you beat the heat include:

Cucumber
Peppermint
Eucalyptus
Aloe vera
Menthol

Pro tip: If you can, stow your skincare products in the fridge. You'll get a de-puffing effect that feels fantastic.

Managing sweat and oil production

One of the best parts of summer is exercising outdoors, but working up a sweat in the sun may not be great for your skin. If you have oily skin, or spend a lot of time sweating outdoors, it's important to take steps to combat breakouts caused by sweat and oil.

Changing out of sweaty clothes as soon as possible can help, as can choosing lightweight cotton clothing. If you wear a hat to protect your face from the sun when you're outdoors (smart!), be sure to wash it regularly. You'll also want to pay attention to potential breakout triggers. For some people, the combination of summer sweat and chlorine, saltwater, and/or sand can cause skin problems.

Addressing specific skin concerns for summer

Some skin issues, like acne, may occur more frequently or with more severity in the summer. Some common hot-weather skin issues and solutions include:

Acne: When you're done exercising, blot sweat away with a clean towel. Wash headbands and towels every time you use them.
Dry skin: Consider turning off the AC at night, as it can dry out your skin. Turn down the temperature of your showers or baths to help your skin retain moisture.
Heat rash: Blocked sweat glands can cause heat to build up in your body, resulting in a prickly-feeling rash. Wearing loose-fitting clothes and staying indoors when it's especially hot outside can help.
Melasma: A condition that causes some areas of the skin to appear darker, melasma often gets worse with sun exposure. Be sure to use fragrance-free sunscreen, as fragrance may cause melasma to darken.

If you're having persistent summer skin issues that don't respond to home remedies, reach out to your healthcare provider for evaluation and treatment.

Evidation: Helping You Glow All Summer Long

At Evidation, we use the health data you're already tracking (with your permission) to provide you with the personalized information and insights that you need to be your healthiest, happiest self. We'd love to show you what we're all about. Click here to download the app and learn more about how you can get started.

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Self-care

April 10, 2024

Stress management techniques: 4 ways that Evidation can help

9 minutes

Exercise, deep breathing, relaxation practices, and time management are stress management techniques that can help you thrive under pressure.

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.

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