25 health and nutrition tips that are really evidence-based

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25 health and nutrition tips that are really evidence-based
25 health and nutrition tips that are really evidence-based
  • It is easy to get confused when it comes to health and nutrition.
  • Even qualified experts seem to have opposite opinions.
  • However, despite all the differences, several wellness tips are well supported by research.
  • Here are health and nutrition tips that are really based on good science.
Photo by Nathan Cowley from Pexels

1. Don’t drink calories from sugar

Sugary drinks are among the fattest items you can put on your body. This is because your brain does not measure calories from liquid sugar in the same way as for solid foods.

Therefore, after drinking soda, you end up eating more total calories. Sugary drinks comes with with obesity, type 2 diabetes, heart disease and many other health problems.

Remember that certain fruit juices can be almost as bad as soda in this regard, as they sometimes contain so much sugar. Its small amounts of antioxidants do not negate the harmful effects of sugar.

2. Eat nuts

Even after high in fat, nuts are incredibly nutritious and healthy. They have  magnesium, vitamin E, fiber and several other nutrients.

Studies show that nuts can help you lose weight and can help fight type 2 diabetes and heart.

In addition, your body does not absorb 10 to 15% of the calories from nuts. Some evidence also suggests that this food may increase metabolism.

Study Says that, almonds increases weight loss by 62% compared to complex carbohydrates.

3. Avoid processed junk food (eat real food)

Processed junk food is incredibly harmful to health.

These foods are designed to trigger your pleasure centers, so they trick your brain into overeating – even promoting food addiction in some people.

They are generally low in fiber, protein and micronutrients, but are rich in unhealthy ingredients, such as added sugar and refined grains. Thus, they mainly provide empty calories.

4. Don’t fear coffee

The coffee is very healthy.

It is rich in antioxidants and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s disease and several other.

5. Eat fatty fish

Fish are great source of high quality protein and healthy fat.

This is particularly true of fatty fish, such as salmon, which are loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat more fish have a lower risk of several conditions, including heart disease, dementia and depression.

6. Get enough sleep

The importance of taking enough quality sleep cannot be overstated.

Poor sleep generates insulin resistance, which can interrupt your appetite hormones and reduce your physical and mental performance.

In addition, lack of sleep is one of the strongest individual risk factors for weight gain and obesity. One study associated insufficient sleep with an 89% and 55% increase in the risk of obesity in children and adults, respectively.

7. Take care of your gut health eating lots of fiber

The bacteria in your gut, mainly called the gut microbiota, are incredibly important for overall health.

An interruption in intestinal bacteria is linked to some of the most serious chronic diseases in the world, including obesity.

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating lots of fiber. Notably, fiber acts as a fuel for intestinal bacteria.

8. Drink some water, especially before meals

Drinking enough water can have several benefits.

Surprisingly, it can increase the number of calories you burn.

Two studies note that it can increase metabolism by 24 to 30% in 1 to 1.5 hours. This can reach 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day

The ideal time to drink is before meals. One study showed that drinking 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

9. Don’t overcook or burn your meat

Meat are nutritious and healthy part of your diet. It is very rich in protein and contains several important nutrients.

However, problems occur when the meat is overcooked or burned. This can lead to the formation of harmful compounds that increase the risk of cancer. When cooking meat, do not overcook or burn it.

10. Avoid bright lights before bed

When you are exposed to bright lights at night, this can disrupt the production of the sleep hormone. One strategy is to wear a pair of amber glasses that block blue light from entering your eyes at night.

This allows melatonin to be produced as if it is completely dark, helping you to sleep better.

11. Take vitamin D3 if you don’t have a lot of sun exposure

Sunlight is a great source of vitamin D. However, most people do not receive enough sun exposure.

In fact, about 41.6% of the US population is deficient in this critical vitamin. If you don’t get adequate sun exposure, vitamin D supplements are a good alternative.

Its benefits include improved bone health, increased strength, reduced symptoms of depression and reduced risk of cancer. Vitamin D can also help you live longer

12. Eat vegetables and fruits

Vegetables and fruits are loaded with prebiotic fibers, vitamins, minerals and many antioxidants, some of which have potent biological effects.

Studies show that people who eat more vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity and other diseases.

13. Make sure you eat enough protein

Eating enough protein is vital for optimal health. In addition, this nutrient is particularly important for weight loss.

High protein intake can significantly increase metabolism, making you feel full enough to automatically eat fewer calories. It can also reduce cravings and cravings for a late night snack.

Sufficient protein intake can be also shown to lower blood sugar and blood pressure levels.

14. Do a cardio

Aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.

It is particularly effective in reducing belly fat, the harmful type of fat that accumulates around your organs. The reduction in belly fat should lead to major improvements in metabolic health.

15. Don’t smoke or use drugs, and just drink in moderation

If you smoke or use drugs, deal with these problems first. Diet and exercise can wait.

If you drink alcohol, do so in moderation and consider avoiding it altogether if you tend to drink too much.

16. Use extra virgin olive oil

Extra virgin olive oil is a healthiest vegetable oils. It is loaded with healthy monounsaturated fats and antioxidants that can fight inflammation. Extra virgin olive oil benefits hearts health,

Studies says that people who consume it have a much lower risk of dying from heart attacks and strokes.

17. Minimize your sugar intake

Added sugar is one of the worst ingredients in the modern diet, as large amounts can impair your metabolic health.

High sugar intake is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.

18. Don’t eat too many refined carbohydrates

Not all carbohydrates are created equal. Refined carbohydrates have been highly processed to remove their fibers. They are relatively low in nutrients and can harm your health when consumed in excess.

Studies show that refined carbohydrates are linked to overeating and various metabolic diseases.

19. Don’t be afraid of saturated fat

While it is true that saturated fat increases cholesterol levels, it also increases HDL (good) and reduces LDL particles (bad), which is associated with a lower risk of heart disease.

New studies of thousands of people have questioned the association between saturated fat intake and heart disease.

20. Lift heavy things

Lifting weights is the best things you can do to strengthen your muscles and improve your body composition. This also leads to major improvements in metabolic health, including increased sensitivity to insulin.

The best approach is to lift weights, but working out with bodyweight can be just as effective.

21. Use lots of herbs and spices

There are many incredibly healthy herbs and spices.

For example, ginger and turmeric have potent anti-inflammatory and antioxidant effects, leading to several health benefits.

Because of its powerful benefits, you should try to include as many herbs and spices as possible in your diet.

22. Take care of your relationships

Social relationships are unbelievably important, not only for your mental wellness, but also for your physical health.

Many hundreds & Thousands people who have close friends and family are healthier and live much longer than those who do not.

23. Track your food intake from time to time

The main way to know exactly how many calories you eat is to add your food and use a nutrition tracker. It is also essential to ensure that you are getting enough protein, fiber and micronutrients.

Studies reveal that people who monitor their food intake tend to be more successful in losing weight and maintaining a healthy diet.

24. If you have excess belly fat, get rid of it

Belly fat is particularly harmful.

It accumulates around your organs and is strongly linked to metabolic disease. For that reason, your waist size can be a much stronger marker of your health than your weight.

Cutting out carbs and eating more protein and fiber are excellent ways to get rid of belly fat.

25. Eat eggs, yolk and everything

Whole eggs are so nutritious that they are often called “nature’s multivitamins”.

It is a not a fact  that eggs are bad for you because of the cholesterol content. Studies show that they have no effect on blood cholesterol in most people.

In addition, a massive review of 263,938 people found that egg intake was not associated with the risk of heart disease.

Instead, eggs are one of the most nutritious foods on the planet. Notably, the yolk contains almost all healthy compounds.

The bottom line

A few simple steps can go a long way in improving your diet and well-being.

Still, many of us trying to live a healthier life, don’t just focus on the foods we eat. Exercise, sleep and social relationships are also important.

With the tips above, it’s easy to make your body feel good every day.

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