Health and Nutrition Tips that are truly evidence-based
It is easy to get confused when it comes to health and nutrition.
Even qualified experts often tend to hold opposing opinions.
Nevertheless, despite all the disagreements, many wellness tips are well supported by research.
Here are few health and nutrition tips that are based on truly good science.
1. Chinese calories should not be drunk
Aromatic drinks are among the most fatty substances added to your body.
This is because your brain does not measure calories from liquid sugar, in the same way it does for solid food (1Trusted Source).
Therefore, when you drink soda, you eat more total calories.
Aromatic drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.
Keep in mind that some fruit juices can be as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the harmful effects of sugar.
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber, and various other nutrients.
Studies show that nuts can help you lose weight and help fight type 2 diabetes and heart disease.
Additionally, your body does not absorb 10 to 15% of its calories in nuts. Some evidence also suggests that this food may boost metabolism.
In one study, almonds were shown to have a 62% weight loss compared to complex carbs.
3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.
These foods are engineered to trigger your pleasure centers, so they tend to over-eat your brain - even promoting food addiction in some people.
They are generally low in fiber, protein and micronutrients, but are high in unhealthy materials such as added sugar and refined grains. Thus, they provide mostly empty calories.
4. Do not be afraid of coffee
Coffee is very healthy.
It is high in antioxidants, and studies have shown coffee intake to reduce longevity and risk of type 2 diabetes, Parkinson's and Alzheimer's diseases, and many other diseases.
5. Eat fatty fish
Fish is a great source of high quality protein and healthy fats.
This is especially true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of many conditions including heart disease, dementia and depression.
6. Get enough sleep
The importance of obtaining adequate quality sleep cannot be eliminated.
Poor sleep can drive insulin resistance, disrupt your hunger hormones, and reduce your physical and mental performance.
Excess, poor sleep is one of the strongest personal risk factors for weight gain and obesity. One study found insufficient sleep increased the risk of obesity in children and adults by 89% and 55%, respectively.
7. Take care of your stomach health with probiotics and fiber
The bacteria in your stomach, collectively called the gut microbiota, are incredibly important for overall health.
A disruption of intestinal bacteria is associated with some of the world's most serious chronic diseases, including obesity.
Good ways to improve gut health include probiotic foods such as yogurt and saucerout, taking probiotic supplements, and eating fiber-rich food. In particular, fiber acts as a fuel for your gut bacteria.
8. Drink some water, especially before meals
Drinking enough water can have many benefits.
Surprisingly, it can increase the number of calories you burn.
Two studies stated that it can increase metabolism by 2430% in 1–1.5 hours. If you drink 8.4 cups (2 liters) of water per day, this may amount to 96 extra calories.
The optimal time to drink it is before meals. One study showed that drinking 2.1 cups (500 ml) of water 30 minutes before each meal increased the weight by 44%.
9. Do not eat or burn your meat
Meat can be a nutritious and healthy part of your diet. It is very high in protein and contains various important nutrients.
However, the problem occurs when the meat is overcooked or burnt. This can lead to the formation of harmful compounds that increase your risk of cancer.
When you cook meat, make sure that it should not be cooked or burnt.
10. Avoid strong light before bedtime
When you are exposed to bright light in the evening, it can inhibit the production of your hormone hormone melatonin.
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, which will help you sleep better.
11. If you do not get much sunlight, take Vitamin D3
Sunlight is a great source of vitamin D.
Nevertheless, most people do not get enough sun.
In fact, about 41.6% of the US population is deficient in this important vitamin.
If you are not getting enough sunlight, vitamin D supplements are a good option.
Their benefits include improving bone health, increasing strength, decreasing symptoms of depression and lower risk of cancer. Vitamin D can also help you live longer.
12. Eat Vegetables and Fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals and many antioxidants, some of which have powerful biological effects.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity and other diseases.
13. Make sure to eat enough protein
Adequate protein intake is important for optimal health.
What's more, this nutrient is particularly important for weight loss.
High protein intake can boost metabolism, while you feel automatically enough to eat fewer calories. It can also reduce late night snacking and your willingness to snack.
Adequate protein intake has also been shown to lower blood sugar and blood pressure levels.
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14. Do Some Cardio
Doing aerobic exercise, also known as cardio, is one of the best things you can do for your mental and physical health.
It is particularly effective in reducing abdominal fat, the harmful type of fat that builds up around your organs. Reduced abdominal fat leads to major improvements in metabolic health.
15. Do not smoke or do drugs, and drink only in moderation
If you consume or misuse drugs, deal with those problems first. Diet and exercise can wait.
If you drink alcohol, do it sparingly and if you drink too much alcohol, consider avoiding it altogether.
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