When it comes to health and nutrition, there are many confusing and conflicting opinions. Here are 27 health and nutrition tips that are actually evidence-based and backed by science.
27 evidence-based health and nutrition tips
1. Avoid sweetened drinks
Sugary beverages are associated with an increased risk of obesity, type II diabetes, and heart disease.
2. Eat nuts
Despite being high in fat, nuts are nutritious and are packed with magnesium, vitamin E, fiber, and other nutrients that help with digestion, weight loss, and lowering the risk of diabetes and heart disease.
3. Eat fatty fish
Fish is an excellent source of protein and omega-3 unsaturated fats, especially fatty fish such as salmon. Studies have shown that regular fish consumption is linked to a lower risk of inflammatory conditions, depression, and heart disease.
4. Get enough protein
Protein is vital for overall health, helping you feel full for longer and lowering blood sugar levels. High protein intake can help you maintain or lose weight as well as promote cell growth and repair.
5. Consume plenty of fruits and vegetables
Fruits and vegetables are loaded with fiber, vitamins, minerals, and antioxidants. Studies have reported a link between adequate intake of fruits and vegetables with reduced risk of disease and a longer lifespan.
6. Avoid empty calories
Low-quality foods that are nutrient-deficient may taste good but have no health benefits. Limit your intake of junk foods like cookies and chips.
7. Do not fear coffee
Coffee is high in antioxidants, and moderation consumption has been linked to a decreased risk of type II diabetes, Parkinson’s, and Alzheimer’s.
8. Stay hydrated
Drinking enough water is crucial for your body to function properly and has the added benefit of preventing weight gain. Studies have shown that drinking about 500 mL of water 30 minutes before a meal increased weight loss by 44%
9. Consider vitamin D supplementation
Sunlight is a natural source of vitamin D. If you do not get sufficient sun exposure, however, vitamin D supplements can help you avoid vitamin D deficiency. Vitamin D supplements can help improve the health of your bones and muscles.
10. Eat whole eggs
Contrary to the myth that eggs are bad for you because of their cholesterol content, whole eggs are an excellent source of protein and other vital nutrients. As long as your triglycerides are in the normal range, you can have one whole egg a day.
11. Avoid refined carbs
Refined carbs are low in nutrients and fiber, and studies show that eating a diet high in refined carbs can lead to weight gain and chronic disease.
12. Avoid trans fats
Ultra-processed foods are often high in added sugar, refined oils, salt, preservatives, artificial sweeteners, and trans fats, all of which can damage your health and increase your risk of developing heart problems and other diseases.
13. Limit your sugar intake
High sugar intake is damaging to your health and is linked to a wide variety of diseases, including obesity, type II diabetes, heart disease, and many types of cancer.
14. Avoid eating charred meat
Meat can be a nutritious addition to your diet, as it is extremely high in protein and contains various nutrients. However, meat that is charred or burnt contains harmful compounds that can increase the risk of cancer.
15. Take care of your gut health
Gut bacteria, collectively called the gut microbiota, are crucial for your health. Disruption in gut bacteria can cause digestive problems and lead to chronic diseases such as obesity. You can improve your gut health by eating probiotic foods such as yogurt, taking probiotic supplements, and eating plenty of fiber.
16. Use extra virgin olive oil
Extra virgin olive oil is a healthy vegetable oil that is packed with heart-healthy monounsaturated fats and antioxidants that can help lower the risk of disease.
17. Use plenty of herbs and spices
Herbs and spices such as ginger and turmeric have potent anti-inflammatory and antioxidant properties that can promote overall health.
18. Do cardio
Doing aerobics or cardio is one of the best things you can do for your physical and mental health. Getting regular exercise can help you avoid developing visceral fat, which is the type of fat that develops around your organs.
19. Do strength training
Lifting weights and doing other resistance training exercises can help strengthen your muscles and improve your metabolic health, including your insulin sensitivity.
20. Lose excess fat
If you are overweight or have excess belly fat, you may be at an increased risk of diseases such as obesity and diabetes. Follow a healthy diet rich in protein and fiber while exercising on a regular basis.
21. Keep track of your food intake
Tracking food intake through a nutrition tracker is a great way to keep an eye on your portions and ensure that you are getting enough protein, fiber, and micronutrients. Studies report that people who track their food intake regularly tend to be more successful at sticking to a healthy diet and weight loss program.
22. Avoid crash dieting
Crash diets are notoriously ineffective and rarely work long-term. Crash dieting often leads to even more weight gain due to being overly restrictive.
23. Quit smoking
If you smoke, take advantage of resources that can help you cut back or quit.
24. Limit alcohol
Limit your alcohol consumption or consider cutting it out of your diet completely.
25. Practice good sleep hygiene
Avoid screen time before bed. Studies have shown that exposure to bright lights in the evening can disrupt sleep. Lack of sleep can cause hormonal imbalances and worsen symptoms of anxiety and depression.
26. Reduce stress
Chronic stress can be hazardous to your health, affecting your digestion, immunity, weight, and more. Find ways to reduce or manage stress through meditation and other relaxation techniques.
27. Nurture your relationships
Social relationships are important for both your mental and physical health. According to some studies, people with close friends and family tend to be healthier than people who do not.
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