Irritable bowel syndrome, often abbreviated as IBS, refers to a number of gastrointestinal manifestations that can occur on a long-term basis (chronic condition). One may experience diarrhea or constipation, as well as abdominal pain, bloating and cramps. Medication can help improve the discomfort but it is important to be aware of the fact that the Read more about Top 5 IBS Diets for Improving Your Symptoms[…]
Sleep is necessary for us to be healthy. When we are asleep, the brain processes the information accumulated throughout the day and forms new connections. As for the rest of the body, it relaxes and uses the hours in which we lie down to rejuvenate. In truth, sleep is beneficial for both mental and physical Read more about How To Track Your Sleep Using Fitbit (And Other Wearables!)[…]
Stress is one of the major factors that play a negative influence on the overall quality of life. It affects over 75% of adults worldwide, is often associated with anxiety and depression, as well as physical manifestations. Stress is a significant public health concern, due to the long-term implications.
Whether it appears as a result of personal or professional problems, stress must be dealt with. While there are a multitude of coping strategies out there, it is important to remember that each person will respond differently. Smartphone apps might help one obtain relief from stress, allowing for the identification of risk factors and potential triggers.
Keeping a stress diary can help identify problem areas
CareClinic’s health app can be used as an effective stress diary, allowing you to record the way you feel and potential stress relief solutions. For example, many people who have stressful jobs find that meditation, mindfulness and deep breathing are helpful. The same goes for cognitive behavioural therapy, relaxation techniques and adult coloring (R).
You should trust the application to record how you feel every day and especially when stressful situations occur. As you will review these entries, you will be able to get a better idea of your mental health and find the best solutions to improve your well-being.
Setting goals for your improvement
With the help of the stress log, you will be able to see how stress has affected your life over a specific period of time. The application can also be used to set goals, such as stress relief, allowing you to concentrate on the specific measures that can be taken.
You should not put too much pressure on yourself and start small. Add a goal for each day and reward yourself for succeeding. The end goal should not be exclusively about stress relief, you should strive to become happier and fulfilled from an emotional point of view.
Identifying stress-inducing factors
It does not take a genius to recognize stress. However, when it comes to stress monitoring, it can be difficult to pinpoint the factors contributing to the problem. By using the CareClinic health app, you can record stressful events and, thus, identify these factors with ease. Once you know which are the things stressing you the most, it will be simple to resort to effective coping strategies. You can rate your everyday stress levels and see how these fluctuate over a period of time.
Many people are stressed because of their jobs, either because they have an increased workload and tight deadlines, or as a result of poor management, inadequate work conditions or being discriminated. Failed personal relationships, chronic conditions and the lack of satisfaction can lead to stress as well (R).
With the help of this application, you will see which major life events have affected you the most. For instance, there are a lot of people who developed a stress disorder after having lost their partner, experienced financial difficulties or had to take care of a sick family member. Fear and uncertainty often make stress worse, as well as a negative attitude on life (R).
The health app is the perfect stress tracker, helping you see when you are more stressed or, on the contrary, relaxed. As you will follow your mood, you will be able to see a general tendency and even a pattern whereas your stress levels are concerned.
From a different perspective, the stress tracker app will help you understand that there are a lot of moments in which you felt perfectly fine, relaxed even. For this reason, it is important to take your time and record not only the moments that seem difficult or when your stress level is at its max; be sure to record positive experiences and these will help you see the bigger picture.
The mood tracking feature is important, in the sense that it allows you to become more aware of your feelings and when stress occurs (and in relation to which situation). You will figure out the connection between a particular life event and your mood, discovering more effective stress management strategies.
Thought diary, quite a useful feature
Chronic stress is often accompanied by anxiety and depression. People feel overwhelmed by negative thoughts and this can influence their behavior, not to mention the overall quality of life. Within the CareClinic application, you can track stress levels but also record journal entries about your feelings, thoughts etc. (R).
As you will record your own thoughts and emotions, you will recognize patterns in your behavior and identify additional triggers (for anxiety, panic disorders, etc.). You can then counteract these mental issues with positive and stress-relieving activities, as well as work on developing gratitude and empathy (positive emotions).
When dealing with stress, there are a lot of people who have a tendency to internalize their feelings. They hide their anger and frustration until they begin to suffer the consequences. Thanks to the thought diary, you can easily express your feelings and reduce the risk of such problems hitting you later on.
Seeing your thoughts transported onto the screen, you will be able to detach from them and think with clarity. You might also notice that you are more stressed when feeling pressured, or that you have trouble accepting negative emotions. Based on your entries, a monthly report will be created and you can share that with your therapist, making genuine breakthroughs.
These reports can be more useful than you might think. When you go to therapy, you get to spend one hour, or perhaps two, with the therapist. During that time, you will have to relate how you have been feeling over the past few weeks. It can be difficult to remember every useful piece of information, so referring to your CareClinic health app can actually help you a lot.
Recording coping strategies & solutions to escape Stress
You can trust the monitor app to record potential coping strategies and stress-relieving solutions. When needed, you can review these and opt for the one that suits you the best in that specific moment.
You can record breathing and relaxation exercises, as these will help you overcome the “fight-or-flight” response which occurs in stressful situations. Moreover, you can add techniques to increase stress resilience, as well as muscle relaxation exercises, calming music and pictures, etc. (R).
It is also important to understand that a huge part of stress management requires that you learn how to cope with stressful situations. You need to address risk factors as well, including smoking & alcohol, sleep deprivation, anxiety and depression. With the help of CareClinic, organize a comprehensive intervention plan and follow it to the letter.
Health measurements – identifying a connection between stress and general well-being
The application allows you to record various health measurements, such as your heart rate, blood pressure, and weight. You can add any kind of health measurements, including your blood sugar, cholesterol, and even oxygen saturation.
These can all reflect your general health and even help you identify a connection to your increased stress levels. For example, did you know that high blood pressure can make stress worse, which in turn will cause the blood pressure to rise even higher (vicious cycle)? By noticing certain connections, you might be able to take precautionary measures or even change your treatment (at the recommendation of your treating physician)(R).
Health app accessible and available to anyone looking for stress relief
The CareClinic app has been developed by a team of specialists, so as to help one measure stress levels and identify the most adequate options for stress relief. The application is easy to use, it has a user-friendly interface and it comes with a wealth of useful information, allowing you to work on improving your mental health.
You should be happy to know that the health app is available for free and that there is also a web version you can use. The CareClinic app can be used on your iPhone or on any Android smartphone, offering the same features.
The application, with its detailed reports, will help you analyze your stress levels and, at the same time, improve your ability to relax. You will find the best stress management techniques, recognize potential triggers and learn how to control your reaction to stressful events.
Why do I need such an app?
The CareClinic health app is more than a stress diary; it is a complex tool, which can be used to break off the cycle of negative thinking and manage stress at your own pace. You can use it to track your progress and record new solutions for stress relief, such as positive visualization.
With the help of this application, you will learn to pay more attention to your mood and feelings throughout the day. You will notice situations that cause you to become stressed and how certain triggers cause behavioral patterns to appear.
The application puts you face-to-face with your distorted thinking, teaching you that it is possible to modify it and reduce not only stress but also anxiety levels. When you learn to think in a more balanced way and eliminate negative thoughts, you can also improve your overall quality of life.
As you will discover and record effective coping strategies, you will also find it easier to make healthier choices and change both your behavior and lifestyle. You will improve the overall stress resilience and emotional wellbeing, eliminating feelings of anxiety and depression (R).
Chronic stress influences general health in a negative manner
Chronic stress plays a definite negative influence on physical and mental health, increasing the risk of obesity, diabetes, cardiovascular disease, anxiety, depression and autoimmune disorders.
People who do not manage their stress levels are at high risk of unhealthy behaviors, including smoking and alcohol abuse, poor eating habits and sedentary lifestyles. They might also present low compliance to the treatment for their pre-existent conditions.
It is essential to understand that stress must be dealt with, in order to avoid long-term health-related consequences. Effective management should concern not only the situations leading to stress exposure but also finding the most effective coping strategies. Apart from altering the relationship with the environment, one must also learn how to become more resilient to stress (R).
Health applications, such as CareClinic, are considered useful complimentary tools in addition to various therapies and interventional programs. It motivates people to adopt healthier behaviors but they must be direct one – research suggests – toward evidence-based strategies (biofeedback, emotional feedback, acupressure, hypnosis, massage, yoga, tai chi).
The most effective stress management remains the one focused on emotions. People should be taught to regulate their breathing and concentrate on positive experiences, rather than the one leading.
To get started managing your stress levels, track your stress by signing up to CareClinic here.
Excess weight is associated with a wide range of health risks, including type 2 diabetes, high blood pressure, heart disease and stroke. It is estimated that 1 in 3 adults suffers from obesity at the moment, with the numbers being on the rise. Weight management is essential, requiring lifestyle changes, especially with regard to one’s diet and level of physical activity.
Using CareClinic’s health app as a weight loss journal
CareClinic is a health app which has been developed to help you manage every aspect related to your weight. It can be used, among other things, as a weight loss journal. If you are interested in losing weight and returning to a healthy figure, one of the most important things you can do is make a plan. Record the diet and additional lifestyle changes into the application, tracking your progress.
The application allows you to monitor the daily intake of calories, so that you stay within the desired limits. You can also use it to be more attentive to portion sizes, as well as record the macronutrients content of each meal (protein, carbohydrates and fat).
Within the health app, you can enter additional information about your health, including your BMI, waist circumference and height. You can provide details on your daily water intake, in order to avoid dehydration (this can lead you to eating more than necessary) (R).
If you have a customized weight loss plan, you can enter it into the application and mention with clarity which foods you are allowed to eat, as well as which are forbidden. This will help you stick to your diet, as well as to identify triggers for overeating.
Pre-existent conditions influence the weight loss process
There are a lot of people who suffer from obesity and have additional health problems, such as diabetes and high blood pressure. In planning your weight loss approach, you have to take these into consideration. For example, if you are suffering from diabetes, you have to pay close attention to the foods you are eating and the influence these have on your blood sugar level.
The weight loss log of CareClinic can be used to identify a connection between your diet and current health problems. Did you know that food can influence blood pressure levels? If you have been diagnosed with high blood pressure, your diet should contain more fresh fruits and vegetables, and less unhealthy foods (especially those that have been excessively refined or processed). The diary will help you see how healthy you are really eating.
Monthly reports allow you to identify weight fluctuations
We all go through periods where our weight fluctuates but, often times, we are unaware of such changes. Upon registering your weight on a regular basis, you will be able to see a monthly report and see where it fluctuated. More importantly, you can use these reports to track weight loss and identify potential factors that helped.
From another perspective, these reports – often presented with charts and diagrams – can help you identify weight loss plateaus. These occur with many diets and they can lead to confusion, as one will believe that the respective diet no longer works. Upon noticing a weight loss plateau, all you have to do is adjust your calorie intake and you will continue to lose weight.
Setting a goal weight and tracking your progress
Losing weight can be an incredibly difficult process but you have to persevere and the outcome with be positive. With health apps such as CareClinic, you can set a goal weight and track your progress, celebrating each milestone. You can even estimate how long it will take you to reach your goal (desired weight). Moreover, the application will help you stick to your diet and eat healthier.
The application makes it easy to count and monitor calories; the one thing to make sure is that you are entering all of your meals, along with their nutritional content. CareClinic makes it simple to verify whether your diet is a success or not; by referring to the body weight diary, you will be able to see whether you are on the right track or not.
Monitor your level of physical activity
In order to lose weight, you will have to go from a sedentary lifestyle to an active one. As CareClinic is the ideal weight loss tracker, it can be used to keep track of your physical activity level. You can enter details about your workouts, as well as about any sports you practice on a regular basis (swimming, running, jogging).
Reminders for weight checks, appointments, medication
The health app allows you to set up reminders for a wide range of purposes. For instance, if you have decided to weigh yourself on a regular basis (once a week), you can arrange for the application to notify you of this goal. In this way, you will keep track of your weight fluctuations and make the necessary adjustments to your diet.
The reminders can also be used for doctor appointments, or to remember to take your medication. If you take a treatment for hypertension or thyroid disorder, missing one dose can have serious consequences. With CareClinic, you set up the reminder and, thus, adhere to the treatment. The snooze feature will keep pestering you in case of a missed dose, so you really are completely covered.
Weight-loss related matters
It is possible to use the CareClinic health app to create journal entries about your weight loss journey. From a practical perspective, you can use this journal to gather healthy recipes and track your water intake. You can rely on it to organize your grocery list and monitor your weight measurements.
Everyone knows that losing weight can lead to emotional distress, with anxiety and depression appearing on the horizon. If you are prone to emotional eating, things will be even more difficult. The good news is that you can use the application journal to put your feelings and thoughts on paper. You might even be able to see that you have been using food for emotional release (R).
In the journal, you can write about the potential solutions for emotional eating – these can include new hobbies, reading a book/watching a movie, talking to a friend or any other coping strategy. You can also write about therapies that are useful for your weight loss journey, such as cognitive behavioral therapy. What matters is that you are using CareClinic to document your journey and find the strength to make the necessary lifestyle changes.
Keeping a food diary can help with the weight loss process
Research has confirmed that people who keep daily records of their food intake are more likely to lose weight than those who don’t have such habits. It seems that when people sit down and write the foods they consume, they also feel encouraged to make changes to their diet and reduce the overall intake of calories.
With health apps, such as CareClinic, you can organize a completely new diet, one that is rich in fruits and vegetables, as well as monitor your physical activity. This, in turn, will help you lose weight and reduce the risk of chronic conditions, such as high blood pressure, hypercholesterolemia, diabetes, heart disease and stroke.
The food diary will help you reflect on the quality, quantity and frequency of your meals. You will become more aware of your habits and change them in accordance with your weight loss goals. Moreover, the app can be used for weight management, allowing you to monitor the food and drink intake over a prolonged period of time (R).
When one maintains a daily weight loss journal, that person will find it easier to reduce the overall food intake and make changes whereas the portion sizes are concerned. The journal can be used to eliminate calorie-rich foods from the diet, as well as cut back on fats and sugar. You can opt for healthy changes, such as consuming more fruits and vegetables, drinking more water and eating at regular intervals.
The weight loss diary, such as the one made available through the CareClinic health app, can make you more aware about your current eating behaviors and the changes that should be considered. Self-monitoring of one’s weight, dietary habits and level of physical activity has been confirmed as a positive aspect.
The persistent logging of one’s dietary habits, as well as the tracking of the overall food intake, can make one get a clear understanding of his/her behaviors and situations that can lead to undesired weight gain. When you will see that you have become accustomed to having a late night snack or eating fast-food for lunch, you won’t have to think twice about changing such habits (R).
Tracking your dietary behavior can ensure the necessary weight management on a long-term basis. Upon reducing your weight, you will improve risk factors, such as the level of cholesterol, glycemic index and blood pressure. Thus, you will protect yourself against chronic conditions and improve your health overall.
How to record your food-related information
You should record everything you ate, including main meals and snacks. An accurate food journal is the one in which you are honest; for example, if you went grocery shopping and had a few food samples in the store, you should mention these as well.
Excess weight is often caused by our inability to estimate the overall food intake with accuracy. CareClinic’s health app brings us closer to reality so that we finally have a true idea of how much food we are consuming. We can use it to record nutrient data (label/Internet for fresh food), portion size (ranging from small to super-sized) and the percentage of macronutrients, salt, sugar, fiber, etc.
An important thing is to record the information after each meal and not at the end of the day, as we might have difficulties remembering everything we have eaten. It is important to also record the meal times and their duration, so as to see if we are eating too fast or too often. Based on this information, we can decide if frequent eating is the reason for the weight gain and change to a regular eating schedule, with balanced meals.
Another important aspect refers to the hunger level. Be honest and record how hungry you are before each meal. You might have the surprise that often you eat just because you feel stressed or depressed, with actual hunger not being present. This is often related to unhealthy cravings and you need to replace emotional eating with healthier alternatives, such as talking about how you feel.
To get started with a weight loss diary, you can sign up here to get started.
High blood pressure has proven to be one of the leading causes of heart disease, as well as stroke. The condition affects approximately 75 million people only in the US, which means 1 in 3 adults is diagnosed with hypertension. About 18% of those people are not aware of their condition and almost 50% fail Read more about Prevent Hypertension Using a Blood Pressure Log[…]
Stress, depression, and anxiety represent three of the major problems modern generations face, affecting the overall quality of life and preventing one from enjoying everyday living (professional and personal implications). Cognitive behavioral therapy is an effective solution for addressing such issues, allowing people to identify irrational beliefs and challenge such thoughts in an effective manner.
If you battle any of the above-mentioned problems, as well as feelings of low self-esteem, resentment or anger, you might benefit from using a cognitive behavioral therapy diary. CareClinic’s health can be used for such purposes, allowing you to record your feelings and thoughts; in addition, you can use it to record coping strategies and rationale challenges.
CareClinic’s health app, the right CBT app for you
It is useful to know that CareClinic’s health app can be used as a CBT app, or, more specifically, as a thought diary. The application allows you to record the thoughts that go through your mind, especially when you are in a negative emotional state.
As you will see these thoughts on the computer/smartphone screen, you will find it easier to deal with them. You will gain perspective and finally understand how far from reality they really are. All you have to do is record different events throughout the day and how you felt in association to the said event. For each event, be sure to add a constructive comment or a rationale challenge, as these will come in handy later on (repetition of positive thoughts for behavioral changes).
If you have gone through a situation that made you feel stressed or anxious, you can make an entry for it. Be sure to mention why you felt in this way and describe potential triggers. Write your thoughts with regard to that situation and what you tried to do, in order to feel better (outcome – relief). You can also rate the event or situation, as well as enter a satisfaction rating for the entire day (R: https://www.ncbi.nlm.nih.gov/pubmed/21819813).
Why should you consider keeping a CBT diary?
When you are in a negative mood, you might have the tendency to focus on the things you failed to achieve and automatically put yourself down. On the other hand, with the CBT thought diary, you will get to see that there were a lot of things achieved throughout the day. Thus, you will put things in perspective and feel a lot better in the end.
You should use CareClinic’s health app to record not only events you are anxious or stressed about but also those if you feel good about. In this way, you will realize that there are a lot of positive experiences to be proud of and that you are not defined by stress, anxiety or depression.
As the application allows you to make daily entries with regard to your mood and thoughts, you will be able to get a better understanding of your problems over an extended period of time. Based on your entries, a monthly report will be created and you can share this report with your therapist, or other healthcare professionals.
Perseverance is the key to overcoming any difficulties
The CareClinic health app brings you one step closer to cognitive behavioral therapy, teaching you to change your mindset and fill your head with positive thoughts. However, in order to succeed in making the necessary changes, you have to persevere.
It is important to end each of your diary entries with a constructive comment or rationale challenge. This will help you see things from a different perspective, slowly achieving the desired balance in your life. Finding something good to say about your day or provoking irrational beliefs with rational ones can prevent you from giving into negative thoughts.
If you have had a good day, you will find it easy to come up with a positive thought or understand that some of your thoughts did not actually make sense. However, even when you have a bad day, you still have to go through this process. On the one hand, you would have achieved at least one thing and, on the other hand, you had a positive experience from the actual writing.
Thanks to CareClinic’s CBT tracker, you will be able to see that your day wasn’t as bad as you expected and that you managed to achieve more than you thought possible. You can also motivate yourself for the next day, feeling less stressed or anxious about what lies ahead.
Thought diary teaches you to challenge negative thinking
In using CareClinic’s health app as a cognitive behavioral therapy journal, you will discover that it is possible to improve your life by challenging negative thoughts and replacing them with beneficial ones. You can also add personalized coping statements, as these will help you stick to the new thought pattern.
How can you know if this is the right thing for you to try out? Well, if you are battling stress, anxiety or depression, you might want to consider such options. The same goes for those who feel the need to be in control all the time, dealing with anger issues or failed relationships. A thought diary can be used to challenge feelings of low self-esteem and to re-discover the motivation for a fulfilling life.
The application allows you to recognize negative thoughts for what they really are and how these interfere with daily goal achievement (R: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC288092/). The next obvious step will be to make the necessary changes. First and foremost, you have to be willing to admit that irrational beliefs often stand as the foundation for many problems, such as the ones mentioned above.
There is no need to feel hopeless about making such changes, as you have apps such as CareClinic to use as your very own CBT diary. You can write about your emotions, thoughts and mood in general, using these entries to modify your behavior. Once you manage to challenge your irrational thinking, you will finally see how much of your energy went in that direction and accept change.
Customized entries regarding minor and major events
Let’s say you are going to start a new job and you feel anxious about how you will be perceived, and whether you are up to the challenge or not. Make a separate entry for this event and do not be afraid to record all of your emotions, and thoughts. Rate how distressed you are and then proceed to identify irrational thoughts.
Try to separate yourself from these thoughts and look at the whole situation from another perspective. Positive thoughts can help you change the way you perceive stressful events and lower the associated anxiety. What are some of the most common irrational beliefs? These include the tendency to blame others, to generalize situations/thoughts and also evaluating others in a negative manner.
With CareClinic’s health app and its associated cognitive diary, you can make these customized entries and learn to change your thinking. You will develop rational thinking, which will defeat the irrational beliefs. Nevertheless, you should persevere and repeat the positive thoughts until they become an automatic pattern your brain follows.
With regard to the above-mentioned irrational beliefs, you should never use your feelings to validate them. These negative thoughts are not accurate and you have to detach emotionally from each and everyone, opting for the rationale challenge instead.
Let’s take an example, in order to understand why it is essential that the rationale challenge is believable. The phrase “I am worthless” is often heard and it is more damaging to one’s self-esteem that many others out there. If you were to say, as an alternative, “I am a person of value”, your brain would not be as convinced. On the other hand, by adding “who contributes to society, volunteers or loves his/her family”, you will definitely notice the difference. This is what believable refers to.
Practice makes perfect
Upon reviewing your CareClinic thought diary entries, you will notice that there are a lot of constructive comments, positive thoughts and rationale challenges to use. However, it is not enough to write these once and never look back. Practice makes perfect and, by repeating all of these frequently, you will stimulate the brain’s muscle memory and develop a new, more beneficial thought pattern.
It is possible to look at things from another perspective. When you write about your thoughts, either on paper or on an electronic device, you can finally get outside of your head and gain a clearer view. Many of these thoughts will instantly appear as irrational and writing them can help you challenge these in the most effective way possible.
By writing in your diary on a daily basis, you will discover that you have begun to pay more attention to your thoughts and their characteristics. This heightened awareness can be used to make a change in the right direction and learn how to think in a positive, healthy manner (R: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806791/). Similarly, if you are looking for a DBT Diary, click here to learn more.
Tips on using the CBT diary
CareClinic’s health app should be used to record your thoughts on a daily basis. The more you write in the thought diary, the sooner you will be able to change your mindset. The brain will adopt the new automatic thought pattern and you will finally enjoy your life to the fullest.
As you might have already figured out, you do not need to write exclusively about significant events. You can make entries about minor things that happened to you throughout the day, as this will help you practice your writing and direct you towards positive thinking (R: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4760272/).
Review your entries with regularity and pay special attention to the rationale challenges, as these have to be repeated to be assumed. The thought diary offers increased awareness, allowing you to make better choices and develop healthy self-esteem.
Writing in the CBT diary, you will improve your health and general well-being, reducing the feelings of anxiety, stress, and depression. It is a powerful tool of cognitive behavioral therapy, allowing one to say no to negative thoughts and feel empowered once again.
CareClinic, an application constantly developed for its users
The team behind CareClinic works non-stop to develop the health application, so as it includes a multitude of features for those dealing with mental health issues. Apart from the CBT thought diary, one can use the application to record various emotional and psychological symptoms, as well as treatments and therapies.
The application can be used to set up reminders for therapy appointments and medication, as well as to add a team of caregivers. You can share the monthly reports with your therapist and make adjustments to your intervention program, as well as add additional information about yourself (nutrition, exercise, sleep).
To maintain your own diary and track your progress, click here to sign up to CareClinic.
Headaches are among the most common complaints, affecting both adults and children. It has been estimated that 90% of the entire world population has experienced at least a headache at some point. Severe headaches can be accompanied by additional symptoms, such as nausea and sensitivity to light, influencing the overall quality of life.
There are different factors that contribute to the appearance of headaches – generally known as triggers – including the prolonged screen time, stress and pre-existent conditions. Recurring headaches must be investigated, as they can be a sign of brain tumors or other serious conditions. Monitoring one’s symptoms can be useful in finding out more information on the underlying cause.
CareClinic, the health app that can be used as a headache diary
If you are experiencing headaches on a regular basis, you might want to consider using CareClinic’s health app as your very own headache diary. This application allows you to keep track of your symptoms and various treatments, creating monthly reports based on your entries. These reports can be further shared with healthcare professionals and used for treatment adjustment.
Every time you experience a headache, you should enter the date and time into the application, as well as the additional symptoms, potential triggers and remedies you tried (medication, other treatments, alternative solutions, etc.). By keeping track of when the headaches occur, as well as on the location of the pain, duration and intensity, you will be able to form a clear image about your condition.
A headache journal can help you identify the type of headache you suffer from. For example, you can use it to make the difference between recurring migraines and tension headaches. As you will also enter the treatment, you will be able to see which medication brings you the most effective pain relief. You will be able to improve your condition and keep track of potential triggers, reducing the risk of future headaches.
It is recommended that you make an effort and record every symptom you are experiencing on the spot. Do not rely on your memory at the end of the day, as you might not remember everything about the headache or the factors that contributed to it in the first place.
When recording your symptoms into the application, do not hesitate to be as specific as you possibly can. Describe your pain using words such as “throbbing”, “sharp”, “dull” or “pulsating”, as well as the other manifestations, such as nausea, vomiting or sensitivity to light (R). Mention the presence of aura as well, as this is quite important, and describe your mood. Provide details on your menstrual cycle, as this element can have a significant influence on your headaches.
Application recommended to those who are prone to headaches
You can trust CareClinic’s health app as your headache log, getting a better understanding of your symptoms and developing a treatment plan that actually works. The application is more than recommended to those who are prone to headaches and it can be used to identify potential causes, as well as the methods to prevent such complaints.
If you have already been prescribed a treatment by your physician, you can record it within the application. As you will keep track of your symptoms and begin to notice patterns, you will also be able to determine whether the current treatment works or not. As mentioned, you can take the reports created by the application to the doctor and discuss both the treatment, and potential triggers.
Find out what triggers your headaches
There are numerous factors that can cause headaches to appear but we rarely have the time or patience to keep track of them. By entering how you felt each time a headache occurred, you might find it easier to identify triggers. For example, a migraine headache can be triggered by weather conditions, while the tension headache is most likely to be caused by prolonged screen time, anxiety or stress.
Weather tracking is more important than you might think, as the slightest change in barometric pressure can trigger a headache. You can use CareClinic to record weather changes and even set up alerts for the changes in the forecast. Thus, when it is windy outside, you will know to stay in, in order to prevent another sinus headache.
You might be surprised to discover that certain factors can cause headaches, even though you did not think this to be possible. For example, did you know that chemicals or preservatives used in food can lead to headaches? Or that migraines can be triggered by loud noises or bright light? It is important to be aware of these factors, as they can guide you towards the best preventative measures.
Identifying the correlation between sleep and headaches
Sleep deprivation is one of the main factors that can contribute to the appearance of headaches. CareClinic’s health app allows you to keep track of your sleep patterns so that you can easily identify a correlation between sleep and headaches.
Recording your treatments within the application
When you suffer from chronic headaches, it can be difficult to keep track of all the medication and other treatments. In order to make things easier, you can record your entire treatment plan into the CareClinic application. This will allow you to see which treatment works the best and make the necessary adjustments with our doctor.
Apart from the actual medication (ibuprofen, acetaminophen), you can record alternative therapies which have brought you relief from the symptoms experienced. For example, acupressure often helps in case of minor headaches, providing excellent pain relief (R). You can also record herbal remedies, as well as beverages that are helpful (tea, coffee, etc.).
If you have been prescribed a lot of drugs to handle your headache, you might have difficulties remembering which medication to take and when. With the help of CareClinic, you can easily set up reminders for various drugs and take them accordingly. For each medication, in particular, you can also choose the dose and there is even a snooze feature, which will keep on reminding you to take your medication (in case of missed doses).
Calendar view of your headaches
The application allows you to see your headaches in calendar view so that you can measure the impact of such symptoms on your life. You will be able to see how many headaches have occurred over a period of time, as well as how many days have passed since the last headache or the average severity & duration.
The calendar view can help you see which symptoms are associated with each type of headache, plus the various triggers that can contribute to their appearance (stress, anxiety). Within the calendar, you can easily add new headaches and identify potential negative patterns. Of course, the calendar can be used for prevention purposes as well.
Symptom analysis – emergency or not?
By introducing your symptoms into CareClinic’s health app, not only you will get a clear view of your condition but you will be able to decide in an instant when a situation requires emergency care.
For example, a severe headache that continues to persist or even aggravate, can be suggestive of a brain tumor – and this is a situation that might require emergency intervention. The same goes for meningitis, an infectious condition which is accompanied by severe headaches, fever and sensitivity to light (R).
User-friendly interface makes the application easy to use
People of all ages can experience headaches, seeking out relief from the headache itself and the associated symptoms. CareClinic has been developed so as to be used by anyone, regardless of age, gender or occupation. It has a user-friendly interface, being easy to use and quite effective – including during an actual attack. It is the perfect headache tracker, delivering information on the location and time of occurrence, as well as duration and intensity.
The app has been developed for all major platforms, including Android and iOS. You can download it on your iPhone and benefit from its full range of features, as well as on any other smartphone that has the previously-mentioned operating system. For those who prefer using a computer, there is a web version available as well.
Self-monitoring through the headache diary
The developments in smartphone technology have led to the appearance of health apps, such as CareClinic. These can be used, among other things, as headache diaries, allowing people to monitor their condition.
Using a headache diary, one can get a better understanding with regard to his/her complaints and manage the condition more effectively. Moreover, the application – through its reports – can provide healthcare professionals with relevant data (regarding treatment, triggers and so on).
Doctors have long recommended people to keep a headache diary, as it helped them assess the impact of the symptoms on the overall quality of life and make an accurate diagnosis, followed by adequate treatment. However, paper diaries have a reduced compliance rate, due to the fact that the information must be written by hand. Moreover, one can easily lose or forget such a diary.
An electronic diary, such as the one offered through CareClinic, is convenient and easy to access. Moreover, you have it with you all the time, which allows you to share your information with doctors and other healthcare professionals. Electronic diaries, thus, have a higher compliance rate (R).
Headaches, common medical complaints
As it was already mentioned at the beginning of the article, headaches represent a common medical complaint (R). They can affect people of various ages and occupations, being triggered by stress, anxiety and emotional distress. They can also appear as a result of underlying conditions, is known as secondary headaches. When severe, they can prevent one from enjoying life.
Primary headaches appear on their own, including migraines, cluster headaches and tension headaches. As for the secondary ones, these can be caused by brain tumors, concussions, glaucoma, high blood pressure, stroke, blood clots and brain bleeding. The carbon monoxide poisoning, dehydration, alcohol abuse and panic attacks can lead to headaches as well.
The tension headache is generally felt in the neck, being either acute or chronic. The migraine, on the other hand, is defined by a pulsating or throbbing pain; it is present on one side of the head, being accompanied by aura, nausea and vomiting, lightheadedness and blurred vision. Cluster headaches appear on one side (typically around the eye), being severe and sharp in nature.
The treatment for headaches includes symptomatic medication and physical rest. Preventative solutions include antidepressants, antiepileptic drugs and beta blockers. When prescribed a treatment, it is important not to overuse it, as this can lead to rebound headaches.
Alternative treatments include cognitive behavioral therapy, acupressure, herbal remedies, meditation and hypnosis. Magnesium and vitamin B supplements are recommended, as well as diet changes and increased water consumption. Ice applications can help with the symptoms, as well as eating regularly to keep blood sugar levels stable.
To get started tracking your headache, click here to sign up to CareClinic.
Sodium is an electrolyte that contributes to the balance of fluids within the human body. The necessary intake of sodium is not high but, thanks to the modern diet, we end up consuming way more than it is necessary. Unfortunately, a high-sodium diet is associated with additional health risks, including high blood pressure, heart and kidney disease, as well as stroke.
As there is a clear correlation between the consumption of sodium and the elevated blood pressure (R), keeping track of the salt content of each food might be more than recommended. You can see what are the foods leading to your high-sodium diet and make the necessary adjustments. Upon the overall intake of salt being reduced, the blood pressure will begin to return to normal in just a few weeks.
Using CareClinic as a sodium tracker app
CareClinic is a health app which can be used to keep track your overall sodium intake. You can record your entire diet and the associated salt content of each food, thus watching out for how much sodium you consume on a daily basis. This will allow you to keep tabs on all of your meals, as well as the amount of salt in each of them and its effects on your general health.
You can use CareClinic as a sodium tracker app and record your meals, entering the date and time, as well as the food, amount of sodium and associated effects. The application is easy and simple to use, and you can even rely on it to set up daily goals for your salt consumption.
Even though sodium is an essential nutrient, we do not need to consume a generous amount to stay healthy. Using an app such as CareClinic to keep track of your sodium intake is more than recommended, as a high-sodium diet has been associated with high blood pressure and a higher risk of stroke, as well as heart failure.
The increased consumption of salt can damage other organs, increasing the chances of chronic kidney disease, osteoporosis and even cancer. People of all ages are advised to keep track of their sodium intake (R), as the high-sodium diet leads to chronic blood pressure. This condition is often known as the silent killer, as it has no noticeable symptoms but it damages arteries, vital organs, etc.
When using CareClinic as your sodium tracker, you will finally see how much salt your diet contains. You can go to the health diary and record your daily meals – for example, you might have had a muffin for breakfast, soup at lunch and spaghetti at dinner. Add the sodium info and how the food made you feel – bloating is often a sign of high-sodium content.
Thanks to such health apps, you will finally be able to see how much salt you are consuming and the effects it has on your health. As you will be able to record additional symptoms that bother you and identify potential health problems, you will get an idea about the lifestyle changes to be made. Sometimes, even a small adjustment can make a big difference and help you improve your health.
The application allows you to enter all of your health problems, along with symptoms, potential causes/risk factors and treatments. You can use it to identify a connection between the diet and your high blood pressure, as well as to see which treatments might work to your benefit. The data entered into the application is compiled into a monthly health report, which can be shared with the treating physician.
CareClinic can help you observe the general dietary sodium intake. You can use the application to record your natural foods and the amount of salt contained in each, as well as the added salt (preparation & serving) and salt resulting from processed foods (this often accounts for the majority of your intake, given the high content of sodium).
Additional benefits of the CareClinic health app
Apart from using CareClinic to keep track of your overall sodium intake, you can use the app to create a self-care action plan. This means that you can add all of your medical information and other details into the app – including with regard to your diet, physical activities and sleep. You can include a comprehensive treatment plan and make notes on various therapies.
If you suffer from high blood pressure, as a result of a high-sodium diet, you probably have to follow a complex treatment plan. With the help of CareClinic, you can ensure the treatment adherence and maintain your blood pressure within stable limits. It is worth mentioning that you can set up reminders for each medication in particular, as well as specific reminders for doctor appointments.
The health diary of CareClinic allows you to record information about your daily meals and sodium intake, but also about any other health problems you might be experiencing. You can record, for example, if you felt dizzy as a result of your oscillating blood pressure if physical activity affects your overall status and mention other potentially-useful health measurements (such as body weight).
You can add your care team into the application so that you can share your health-related information with family members and caregivers. There are special caregiver alerts offered through the application, which can be used for missed treatments. Moreover, you can share the progress reports with the care team and discuss your overall health status (including with regard to the sodium intake and blood pressure values).
Sodium levels vary in the same foods
In tracking how much salt is contained in each of your meals, you might experience a little bit of difficulty, especially at first. This is because the level of sodium might differ in the same food that was prepared in another restaurant or purchased from a different store. You will have to do your research and educate yourself on making inquiries about the potential salt content.
If you are at a restaurant and the sodium content is not displayed on the menu, do not be afraid to ask the waiter for this information. As for the stores, you can use the Internet and check the sodium content yourself. Always check the nutrition label before purchasing packaged foods and avoid those with a high content of sodium.
In the situation you are preparing the food in your own home, gather all of your ingredients and check the sodium content (R) in each of them. You can then return to your application and add the overall sodium intake. In analyzing the daily sodium consumption, do not forget to consider all the main meals (breakfast, lunch, and dinner), as well as any potential snacks.
The modern diet is rich in salt
According to the National Institute of Health, we should consume less than a teaspoon of salt per day; this means an average consumption of 2300 mg of salt. However, the majority of the foods present on the supermarket shelves are rich in salt, causing us to consume more sodium than needed and increasing the risk of cardiovascular disease.
The American Heart Association has proposed an even lower rate of sodium, recommending an average of 1700 mg per day and highlighting the fact that most Americans consume at least twice that number. It is important to be aware of the fact that sodium is present in generous quantities in processed foods, as well as cold cuts or cured meats.
It is no surprise that packaged foods contain a high amount of salt, which is often hidden through vague terms. You have to read the label of each product carefully and pay attention to terms such as “soda”, “sodium” or even the simple “Na” abbreviation.
The moderate reduction of dietary salt has been shown not only to improve overall blood pressure values but also to offer major benefits with regard to cardiovascular health. It is not recommended to avoid the consumption of salt altogether, as sodium is an important nutrient and it contributes to the proper functioning of both muscles and nerves throughout the body.
When one maintains a diet rich in sodium, the kidneys are challenged to excrete all that extra salt (R). In turn, this will influence the blood pressure, adding pressure on both the heart and the kidneys. If this goes on for a long period of time, the risk of chronic kidney disease and heart failure becomes increasingly high (sodium balance is ensured by the kidneys).
It has been estimated that 2.3 million deaths occur each year as a result of high blood pressure associated with a high-sodium diet (this represents 4% of the worldwide mortality).
Salt is Essential but only in moderation
We use salt to season our food, to cook more savory meals and even to preserve various foods. However, the intake of salt has increased significantly since the development of processed foods.
Of course, salt is present in the majority of the foods that constitute part of our daily meals. It occurs naturally, but in small quantities, in fruits, vegetables, oils and cereals. Meat and fish contain a little bit more salt, but this is a natural occurrence as well (no added salt). Shellfish might contain higher quantities of salt, especially when it comes to oysters and mussels.
As salt is added to a wide range of food products nowadays, one does not need to worry about a potential sodium deficit. A healthy individual, who does not present additional medical issues, will not suffer from sodium deficiency (even if he/she would decide to follow a diet which is extremely low in sodium).
Most people nowadays consume more sodium than they need, often as a result of a diet based on processed foods (high quantities of salt added during the actual processing). The whole situation is made worse by the habit of adding high quantities of salt to homemade foods – during preparation but also at the table when serving.
The excess of dietary salt is one of the main contributing factors when it comes to high blood pressure, cardiovascular disease and stroke. Processed foods (R) are the main culprits behind high-sodium diets, especially when it comes to deli meat, various types of cheese-based products and frozen foods (the latter contain significant quantities of salt).
Store-bought bread often contains a lot of salt, as this is falsely associated with flavor and taste. Even when one tries to maintain a balance and varied diet, that person will end up consuming more salt than it is necessary. The only solution remains to keep track of the overall sodium intake and make adjustments to the diet, in order to stay with the recommended limits.
To get started using CareClinic for tracking your sodium, click here.
Our daily diets play a major role in our general health, affecting not only our weight but also the way we feel physically and even our mood. Keeping track of your diet might seem like a hassle but, in the long run, it is more beneficial than you might think.
If you are interested in changing your eating habits, you need to accustom yourself to keeping a food diary (R). This will help you log all of the food you consumed, discovering new things about your own health. And, most importantly, you will be able to identify negative patterns with regarding to food.
CareClinic, the perfect food diary app for your needs
CareClinic is a health app that can be used, among other things, as a food diary app. You can use it to record every aspect of your diet and even set up reminders to ensure you eat all your meals at the same time every day. The application can be used to identify triggers that make you want to eat; for example, you might eat more or opt for unhealthy choices upon being stressed.
It offers an excellent opportunity to analyze your food choices, as well as the reasons for preferring a certain diet. You can add commonly eaten foods and figure out potential reasons for which you might break your weight loss programs. The application can be a useful tool in sticking to a certain diet and achieving your weight loss goals.
The health app allows you to set goals about your diet. For example, you can make a separate journal entry with regard to your weight loss goals, entering potential solutions (diet, physical exercise, etc.). You can use the application to keep track of the overall intake of calories, as well as watch your carb, fat, sodium or fiber intake.
In the situation that you suffer from chronic conditions, such as diabetes or celiac disease, you can trust CareClinic to gather information about a specific nutrition plan in one single place. For those suffering from diabetes, the health app is even more useful, as it can be used to keep track of blood sugar levels and prevent insulin spikes/crashes.
For a lot of people, overeating occurs as a result of stress, lack of time and other unforeseeable factors. By keeping a food journal online, through the help of CareClinic, you can easily follow your diet and prevent overeating. The health app allows you to be in control of your diet, eating healthier and opting for better food choices.
In order to make things easier, you can record your current and target weight, as well as your waist circumference, BMI, height and age. As mentioned, you can also add details about your activity level and exercise regimen, as all of these data can be useful with regard to your weight loss goals.
Why it is so important to keep a food journal? The answer is simple. By keeping track of everything you will eat in a day, you will be able to identify whether you are making healthy choices or not. More importantly, you will clearly see if your diet helps you lose weight or leads to additional weight gain (progress monitoring).
From another perspective, food tracking is useful to those who are underweight and often end up skipping meals. As you will monitor your eating habits and be reminded to eat, you will reduce the risk of developing an eating disorder. These reminders will ensure that you eat regularly, thus feeling more energetic for the rest of the day and avoiding hypoglycemic states.
The online food diary helps you maintain a balanced diet, entering various meals and snacks. You can go one step further and break every meal into different food groups. The application can be used to keep track of daily vitamin and nutrient intakes, as well as to save your favorite meals (highly convenient).
As you will track food, you will be more accountable for your diet and feel empowered to make the necessary changes. The food journal clearly offers a deep insight into poor eating habits and allows you to discover the reasons for which emotional eating occurs. You can easily use it to eliminate unhealthy patterns and improve your nutrition overall.
As you will analyze your diet and associated eating habits, you will also see that it is not as difficult to make some changes. The reminders will help you eat with regularity and the online diary will identify negative behaviors. You will finally be able to see how much you are eating and what causes you to opt for less-than-suitable meals. What matters is that you take your time to log your meals as accurately as it is possible, so that you identify potential problems.
My food diary – what information should it contain?
CareClinic is a useful tool – you can even think about it as “my food diary”. You can record how much food you are eating, as well as beverages (especially if they contain alcohol, caffeine or sugar – sodas). In describing your meals, be as specific as you can; do not hesitate to add information on extras, such as condiments, sauces or topping.
Mention when you are eating your meals, as this can help you identify, for example, a frequent pattern of late night snacking. Add details on where you are eating – at home, in front of the TV or in the kitchen; at a restaurant or in the car, on the run. Provide details on additional activities, such as watching TV, working or playing a game, on your mood (happy, sad or bored) and who was there (you were alone, with family or friends).
Basic rules to follow for managing your calories
If you decided to use CareClinic as your food diary, do not hesitate to write everything down. Even if you had a piece of candy or a small soda, enter it into the journal and you will soon see that calories do add up. Record your meals on the spot, as the end of the day you might be too tired to remember all of the details.
Be honest about the type of food you are eating, as changing your habits has to come from you. For instance, if you ate fried chicken for lunch, do not say just chicken – the caloric intake differs in accordance with the way the meal was prepared. Also, if you have had gravy or dressings with the meal, these have to be specified as well.
Discovering the connection between eating and mood
You might not be aware of this for a fact but your diet plays a definite influence on your mood. By using CareClinic as a food tracker app, you will be able to identify a pattern between your diet and mood. All you need to do is track what you ate on a particular day and how you felt, identifying a specific pattern in the process.
The meal log (R) is a highly useful feature and you can record a wealth of information about your meals, including specific dishes, the way you ate and how you were feeling. You can make notes of specific behaviors that can impact your diet, such as binge eating or weighing yourself before or after having a meal. It will become easier to see how your diet influences mood.
Recording Symptoms of various Medical Conditions
If you suffer from a medical condition that might impose a specific diet – for example, if you have been diagnosed with diabetes or gastritis – do not hesitate to use CareClinic and record the various symptoms you might be experiencing. This can help you get a better picture of your overall health and also to make the necessary daily adjustments to your diet.
The logged data will be compiled into a comprehensive health report, which can be shared with your treating physician. You can discuss the free food diary and identify potential diet changes so that you can improve your health and reduce the intensity/frequency of experienced symptoms.
Additional details to be entered within the application
It is important to be aware of all the facts that can influence your diet. However, you do not need to make an effort and remember everything. You can rely on CareClinic as more than a free online food diary. Use it to record facts about your stool, quality of digestion and mood.
Enter your medication and supplements, facts on your menstruation, skin and the presence of specific manifestations, such as pain or inflammation. You can also offer information on your current levels of physical activity and sleep. Based on these details, you can see emerging patterns and make a connection between your health and diet. For instance, you might discover that certain foods give you a rash.
Progress monitoring with a friend/spouse
Sometimes, it is easier to make diet changes, if another person is there for you. The application has a specific feature that allows you to add other people – your care team – and save their information. You can then share your progress with the people who are close to you, celebrating your goals and sticking to your diet.
Research confirms the benefits of smartphone food diary apps
CareClinic can be used as a highly-effective food log, providing a novel way to assess your diet and make the necessary changes. You can follow your food intake in real time and observe contextual factors that can influence your diet, as well as estimate the necessary energy intake.
The application is more than suited to identify eating patterns and the context in which these have the tendency to offer. Smartphone technology allows for effective dietary management and the accurate observation of dietary behaviors (R). Users can log where they are eating their meals, if they ate alone or with other people, how they prepared their food.
It is interesting to notice that one can enter additional information within the application, so as to make connections between them, the diet and general health. One can record sleep patterns, medication, and dietary supplements and mood changes.
The application offers an innovative way of assessing one’s diet and nutritional intake. Thanks to the daily food tracker, you can get a better understanding of your eating habits. However, it does not substitute medical advice and it should never replace the actual doctor appointments.
Keeping a food diary can help with the weight loss
People who are interested in losing weight (R) should keep a food journal, recording information on how their food was prepared, what quantity they ate and in which context. Applications such as CareClinic can be used to estimate portions and make better meal choices.
You can easily see if your diet is healthy or not, how many servings of fruits and vegetables you eat every day and if your diet contains whole grains or not. The food log will allow you to see which foods and beverages contain added sugar and their influence on your mood. You will also be able to see if you are opting for unhealthy snacks upon being tired or stressed, or if you eat on the run.
Last, but not least, you can use the application to set healthy eating goals. For example, you can set a goal to eat more vegetables, to reduce your takeout orders and cook more at home, to opt for healthier snacks – such as fresh fruits and snacks – including at work.
To signup and maintain a food diary, click here to get started.
If you are serious about losing weight, one of the first things you need to do is keeping track of your food intake. And this does not concern only your meals, you need to go one step further and pay attention to the intake of calories.
This is also valid for those who are trying to maintain the same weight, and even for those who are interested in gaining a couple of pounds.
CareClinic, a health app & calorie tracker in one
CareClinic is a health app which can be used, among other things, as an effective calorie intake tracker. You can log your meals and the associated number of calories, thus finding it easier to analyze your food choices and opt for the best weight loss solutions. With such applications, it will be simpler to keep the weight off on a long-term basis.
Counting calories is not difficult and apps such as CareClinic make the whole process a pleasure. All you have to do is log your meal and keep track of the calories consumed, taking advantage of the health diary to record additional information (for example, your current level of physical activity).
The logged data will offer a clear picture of how many calories you actually consume in a day. You can calculate how many calories you consume each day and a total monthly average.
Progress monitoring & goal achievement
If you have decided to start a new diet and you have difficulties staying on the right track, you can put your trust in CareClinic. The application will allow you to monitor your progress and make sure that you achieve your weight loss goals. You can use it to analyze your favorite meals and add the caloric content for each; moreover, as you will see below, you can also add macro- and micronutrients.
Writing in the CareClinic journal can be quite helpful
Upon deciding to lose weight, you will embark on a journey that will change your life forever. A lot of energy will be dedicated to keeping track of your food intake, a number of calories and so on. Apart from using CareClinic’s health app as a food calorie counter, you can rely on it to write about your feelings.
You can write daily entries about your mood and how you are feeling in general, identifying a connection between various states – angry, stressed, anxious, etc. – and food (emotional eating). Upon reviewing those entries, you will be able to change your diet for the better and reduce the risk of unhealthy cravings.
Additional information you can enter & use
Aside from tracking the overall caloric intake, the health app can be used to record other health measurements and general information about yourself. You can add your current and target weight, age, pre-existent conditions, blood pressure, blood sugar levels and so on.
You can record details about your physical activity level within the application. Be sure to mention the frequency of your workouts and how many calories you have consumed. You can also mention specific training, such as strength exercises or treadmill running, as well as any type of sport you prefer (swimming, biking or running). If you are doing yoga or Pilates, be sure to mention them as well.
Customized profile in accordance with your needs
The profile on CareClinic can be customized in accordance with your caloric demand, weight loss approach or medical problems. For instance, if you are currently pregnant or breastfeeding, you can arrange your diet accordingly and use the application to ensure a higher caloric intake (as well as keep track of your vitamin and mineral content).
If you have a pre-existent condition, such as diabetes or chronic kidney disease, you might need to keep track of other health values. The application can be used to observe your blood sugar levels, as well as the intake of sodium, fiber, and other useful values. Based on the reports sent at the end of each month, you can talk to your doctor and inquire about potential lifestyle changes to be made.
Tracking macronutrients and micronutrients
Even though counting calories can be quite helpful for those who are interested in managing their weight, you might also want to use CareClinic’s health app to keep track of macro- and micronutrients. As you will do that, you will be able to make specific changes to your diet. For instance, in order to lose weight, you should consume more proteins and reduce your carb intake.
It is also important to be aware of the fact that each macronutrient (R) has a different thermogenic effect. For example, you will burn more calories upon eating proteins and fiber, as these require more energy to be broken down (as opposed to fats and carbs).
Upon using CareClinic as an online macro tracker, you must first understand what macronutrients refer to. These are the major food groups encountered in our meals, meaning proteins, carbohydrates, and fats. When you add a meal into the application, you can break it down into macronutrients and register the content of each type (macronutrient percentages).
The accurate tracking will help you save a lot of time and energy, both of which you would have otherwise spent on guessing your overall intake of calories. By breaking your food down into macronutrients, you will be able to eat a balanced diet and achieve your diet goals.
At first, you might find it difficult to identify the macronutrients contained in each food. However, as you will get the hang of things, you will see that it is not as difficult as you thought. For packaged foods, do not forget to check the nutrition labels. You can also use the Internet to identify the macronutrients contained in fresh foods and then convert these into calories.
Micronutrients, on the other hand, refer to vitamins and minerals. You can use CareClinic to monitor your intake of micronutrients (R), as these are essential for our general health and it can happen that we are not getting enough from the daily diet. For example, you have to make sure that you get enough vitamin D, vitamin C, vitamin E or vitamin A.
Once you know if there is a vitamin or mineral deficiency, you can seek out to make the necessary diet changes and include more foods that are rich in those vitamins or minerals. You can set up reminders to take vitamin supplements, in accordance to your needs (pregnancy, for example) or set up a minimum/maximum amount to be achieved every day. If necessary, you can set up alerts for macro/micronutrient restrictions.
Why should you consider counting calories and nutrients?
Counting calories and keeping track of the nutrient intake can help you see your diet from a completely new perspective. As you will become more aware of your food choices and educate yourself to track your calories, you will also find it easier to make lifestyle and diet-related changes.
Applications such as CareClinic offer you the possibility to analyze your caloric intake, as well as eating habits. You can also keep track of your water intake, in order to prevent dehydration (which can lead to a false sensation of hunger and cause you to eat more than necessary).
From another perspective, you have to be aware of the fact that you might underestimate your overall food intake. By using a health app, you will have an accurate record of your daily meals, food choices (healthy or unhealthy) and overall caloric intake.
You should not rely on your memory to record information regarding your meals or calories, but rather add the details on the spot. In this way, you will not be able to forget about emotional eating and food binges, drinking too much alcohol or eating more sugar than necessary.
It is essential that you are honest with yourself and add every item from a diet, from the teaspoon of sugar in your tea to the nuts you eat in your break at the office. Thanks to such applications, you might be surprised to discover that your weight gain is not actually caused by an underactive metabolism but rather by an increased intake of calories (more than you are spending in terms of energy).
Diets are great in helping you lose weight but you are bound to experience a weight loss plateau or even several. The process is known as adaptive thermogenesis and it might seem like you are no longer able to lose weight. In this situation, you can use CareClinic’s health and count calories, lowering the daily intake accordingly. As you will create a caloric deficit, you will begin to lose weight once again.
Keeping track of your caloric intake will allow you to have a burger if you want and this kind of dietary freedom is great. As you will know how many calories you have consumed up to that moment, you will no longer be anxious for having strayed from your diet. You will also find it easier to opt for high-quality food, enjoying your progress and not giving into cravings.
Self-monitoring, the key to successful weight management
According to modern research, people who monitor (R) their eating habits and overall caloric intake are more likely to achieve their weight loss goals. Self-monitoring allows for more effective lifestyle changes and it offers one the opportunity to see what he/she is doing wrong.
By using an application such as CareClinic, you can stay in control of your weight and rely on the information registered in the food journal to modify your behavior. As you will pay more attention to the dietary intake, you will discover effective control strategies and meal patterns that are healthy.
People who write in food journals (R), either online or offline, can lose weight more effectively. They can discover bad habits that persevere, such as skipping breakfast or eating takeout, changing their lives for the better and opting for healthier choices (home cooked meals, eating at regular intervals). Last, but not least, they no longer can put the blame on their metabolism, as they will definitely notice the high caloric intake.
A care team for support and motivation
You can register your friends, family members or any existent caregivers within the application. You can then share your health information, including the details regarding your diet and caloric intake, with them. It is also possible to store their information within the application for future reference.
If you have reached a milestone, you should celebrate your success and share your progress with the entire care team. Apart from receiving support and motivation, you might also inspire others to make lifestyle and diet changes, living a happier and healthier life.
To get started tracking your calories with CareClinic, click here.