27 Health And Nutrition Tips That Are Actually Evidence-Based
When it comes to health and nutrition, there are contradicting opinions. Despite this, many of the “opinions” are supported by research. This article will give you 27 health and nutrition tips that are based on scientific study. (Share to your family and friends for them to benefit from it!)
Don’t Consume Sugared Drinks.
Soda and fruit juices have high-calorie content, and this component is associated with unhealthy conditions like Type 2 Diabetes, heart disease, and obesity, among many others. “Diabetes is somewhat unique among chronic diseases in the extent and degree to which your behavior—and viewpoints about behavior—impact the outcome,” says psychologist David G. Marrero.
Eat Nuts – It’s Good For You.
Nuts are high in fat but are very nutritious and healthy. It also has vitamin E, magnesium, and fiber. Studies show that it can help in losing weight and can fight diseases like heart disease and type 2 diabetes. The calories in nuts are also absorbed which can boost metabolism. Moreover, eating almond nuts are beneficial for those who target weight loss.
Minimize, If Not Avoid, Eating Junk Foods.
Junk foods are the most common reason for developing sickness. These foods can trick the brains into eating more than you need and can lead to addiction. These foods are low in protein, fiber, and micronutrients. Also, it has unhealthy ingredients like refined grains and increased portions of sugar.
Coffee In Moderation Is Good.
Coffee is rich in antioxidants and research proves that those who drink coffee live longer. It can also reduce the risk of developing type 2 diabetes, and other brain-related diseases like Parkinson’s and Alzheimer’s.
Eat Fatty Fish.
Fishes are preferred more than pork and beef. Fatty fishes like salmon have Omega-3 fatty acids which are suitable for the heart. According to research, people who eat fish have a lower risk of developing problems like dementia, heart disease, and depression.
Get Enough Sleep.
Enough sleep is most often ignored, but it has many health benefits. It is more important than diet and exercise. Poor sleep can lower your insulin, reduce appetite hormones and decrease physical and mental performance. Take rest and sleep at least 8 hours a day. Lack of sleep also increases obesity risk, and this is proven by research. Dr. Aliza Werner-Seidler, PsyD says, “There is a two-way link between poor mental health conditions and poor sleep. So, the risk of developing a mental health condition increases by up to 10 times for people who experience insomnia.”
For A Healthy Tummy, Go Probiotic.
In the stomach, there are bacteria called “microbiota.” If its function is disrupted, it can cause serious issues like obesity. To improve gut health, you can eat probiotic foods, try probiotic supplements and eat foods rich in fiber.
Drink Water, Especially Before Meals.
Water is essential, and it can provide you with many health benefits. It boosts the number of calories you burn by drinking 2 liters of water 1.5 hours as it can help you burn up to 96 calories. It is best to drink water for at least 30 minutes before eating. “Dehydration affects all people, and staying properly hydrated is just as important for those who work all day at a computer as it is for marathon runners, who can lose up to 8 percent of their body weight as water when they compete,” asserts Rick Nauert, Ph.D.
Eat Well Done Meat, Not Overcooked.
Burnt or overcooked food increases the risk of cancer since it produces harmful compounds.
Turn The Lights Off When Sleeping.
Being exposed to bright lights when sleeping can disrupt the production of your “melatonin,” also known as the sleep hormone.
Take Vitamin D.
Vitamin D improves your bone health, increases your strength and reduce symptoms of depression. It also lowers your risk of developing certain cancers.
Eat Fruits and Vegetables Every Day.
Fruits are rich with prebiotic fiber, minerals, vitamins, and antioxidants which are suitable for the body.
Make Sure To Eat The Right Amount Of Protein.
Protein is vital for weight loss, as it can boost metabolism and can make you feel satiated longer. It helps in cutting your cravings especially late night snacks.
Do Some Cardio Like Walking, Jogging And More.
Cardio exercises can reduce belly fat and lessen harmful fat build up within the body’s various organs.
Drink Moderately, Avoid Drugs And Smoking.
If you are dependent on these substances, then, your body will inevitably deteriorate. The first thing you will feel when drug dependent or a heavy smoker is cardiovascular diseases.
Use Extra Virgin Olive Oil.
Olive oil is high in monounsaturated fats (MUFAs) which is healthy for the heart. It also has antioxidants that can fight body inflammation.
Minimize Your Intake Of Added Sugars.
Added sugar affects your metabolic health, and that is unhealthy.
Lessen Consumption Of Refined Carbohydrates.
Refined carbohydrates contain zero fiber. It is low in essential nutrients and very harmful to the body. It is junk.
Saturated Fat Is Good If Consumed In Small Amounts.
Saturated fat can increase the good cholesterol and can lower the risk for heart disease.
Do Some Strength Training.
Lifting weights can strengthen your body and help improve your metabolic health plus body composition. It can also enhance insulin sensitivity.
Avoid Artificial Trans Fats.
This is a harmful component which is linked with heart disease and body inflammation.
Use Plenty Of Herbs And Spices.
Most herbs and spices have anti-inflammatory and antioxidant effects in the body.
Take Care Of Your Relationships.
Social relationships can improve your mental and physical health. Take good care of it.
Track Your Food Intake.
This is to make sure you know how much calories, protein, fiber, and micronutrients you consume.
Get Rid Of Unwanted Fats.
You should lose belly fat to reduce the risk of metabolic diseases.
Opt For A Healthy Lifestyle.
Instead of dieting, go for a healthy lifestyle.
Eat Whole Eggs.
Egg yolk is the most nutritious food on the planet.
Hope these tips can help you on your road to healthy living.