Healthy Diet : 27 Health and nutrition tips that are actually evidence-based

27 Health and nutrition tips that are actually evidence-based
27 Health and nutrition tips that are actually evidence-based

It is easy to get confused when it comes to health and nutrition.

Even qualified experts often seem to have opposition opinions.

Nevertheless, despite all the disagreements, many types of wellness tips are well supported by research.

Here are 27 health and nutrition tips that are based on good science.

1. Should not drink Chinese calories

The aromatic drinks are among the most fat additives in your body.

The reason for this is that your brain does not measure calorie intake of liquid sugars, in the same way it does for solid food. Therefore, when you drink soda, you eat more calories.

The aromatic drinks are strongly linked to obesity, type 2 diabetes, heart disease and many other health problems.

Keep in mind that some fruit juice can be as bad as soda in this regard, because sometimes it is just as sugar. Their small amounts of antioxidants do not rule out harmful effects of sugar.

2. Eat Nuts

Despite being high in fat, the nuts are incredibly nutritious and healthy.

They are filled with magnesium, vitamin E, fiber, and various other nutrients (9).

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

In addition, your body does not absorb 10 to 15% calories in nuts. Some evidence also suggests that this diet can promote metabolism.

In one study, almond was shown to reduce weight by 62% compared to 14Trusted Source.

3. Avoid Processed Junk Food (Instead of eating real food)

Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your enjoyment centers, so they tend to stimulate your brain in more food - even for some people to promote food addiction (15Trusted Source ).

They are usually less in fiber, protein and micronutrients, but higher in unhealthy materials such as extra sugar and refined grains. Thus, they provide mostly empty calories.

4. Do not vote with coffee

Coffee is very healthy.

It is high in antioxidants, and studies have reduced the risk of longevity and type 2 diabetes, Parkinson's and Alzheimer's disease, and many other diseases.

5. Eat fatty fish

Fish is a great source of high quality protein and healthy fats.

This is especially true about fatty fish, such as salmon, which is filled with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish, the risk of many conditions, including cardiovascular disease, dementia and depression, are less.

6. Get enough sleep

The importance of obtaining adequate quality sleep can not be reduced.

Poor sleep can increase insulin resistance, inhibit your appetite hormone, and reduce your physical and mental performance.

What is more, poor sleep is one of the strongest personal risk factors for weight gain and obesity. One study increased the risk of obesity inadequate sleep by 89% and 55% of children and adults respectively.

7. Take care of your stomach health with probiotics and fiber

Bacteria in your intestine, collectively called gut microbiota, are incredibly important for overall health.

An interruption in intestinal bacteria is associated with some of the most serious chronic diseases in the world, including obesity.
Good methods of improving intestinal health include probiotic foods like curd and saucrot, probiotic supplements and fiber-rich foods. In particular, fiber acts as a fuel for your intestinal 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 have noted that it can increase metabolism by 24-30% in 1-1.5 hours. If you drink 8.4 cups (2 liters) of water per day, then it can be 96 extra calories.

The optimum time to drink it is before the meal. One study has shown 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 flesh

Meat can be a wholesome and healthy part of your diet. It is very high in protein and contains many important nutrients.

However, the problem occurs when the meat is over killed or burnt. It can be used to produce harmful compounds which are the risks of your cancer (38Trusted Source)

10. Avoid fast light before sleeping

When you come in contact with a bright light in the evening, it can interfere with the production of your sleep hormone melatonin.
A strategy is to use a pair of amber-tinted glasses that block the blue light from entering your eyes in the evening.

It allows to produce melatonin as it was completely dark, which makes you feel better.

11. If you do not get much sunshine then take vitamin D3

Sunlight is a great source of vitamin D.

Still, most people do not get enough sun.

In fact, approximately 41.6% of the American population is deficient in this important vitamin.
If you are not getting enough amount of sunshine, then 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 help you survive for long.

12. Eat vegetables and fruits

Vegetables and fruits are full of prediotic fibers, vitamins, minerals and many antioxidants, some of which have powerful biological effects.

Studies show that those who eat the most vegetables and fruits live longer and have less risk of heart disease, type 2 diabetes, obesity and other diseases (50, 51).

13. Ensure adequate protein food

It is important to consume adequate protein for optimal health.

High protein intake can boost metabolism significantly, whereas you feel automatically enough to eat low calorie intake. It can snack late night and reduce your desire.
Low blood sugar and blood pressure levels are also shown as adequate protein intake.

14. Do some cardio

Exercise aerobic, also called cardio, is one of the best things for your mental and physical health.

It is especially effective in reducing stomach fat, harmful type of fat that builds around your organs. Lowering stomach fat can lead to major improvements in metabolic health.

15. Do not smoke or drink, and drink only in moderation

If you smoke or abuse medicines, first deal with those problems. Can wait for diet and exercise.

If you drink alcohol, do so in moderation and if you drink too much then consider eliminating it altogether.

16. Use extra virgin olive oil

It is full of heart-healthy monounsaturated fats and powerful antioxidants that can fight swelling.
Extra virgin olive oil benefits cardiovascular health, because those who consume it are less likely to die from heart attacks and strokes.

17. Minimize your sugar intake

Added Chinese is one of the worst ingredients in the modern diet, because large amounts can harm your metabolic health.
High sugar intake is associated with many diseases including obesity, type 2 diabetes, heart disease and many forms of cancer.

18. Do not eat too many refined carbs

Not all carbs are made equal.

They are relatively low in nutrients and can damage your health by eating more amounts.

Studies show that refined carbs are associated with more food and many metabolic diseases.

19. Do not be afraid of saturated fats

Saturated fats have been controversial.

Although it is true that saturated fats increase cholesterol levels, it also increases HDL (good) cholesterol and shrinks your LDL (bad) particles, which are associated with lower risk of heart disease.
New studies in hundreds of thousands of people have questioned the relationship between saturated fat intake and heart disease.

20. Pick up heavy things

Weight lifting is one of the best things you can do to strengthen your muscles and improve your body structure.

It also improves the metabolic health, including insulin sensitivity (84, 85).

The best way is to lift the weight, but exercise can be as effective as body weight.

21. Avoid Artificial Trans Fats

Artificial trans fats are harmful, man-made fats which are strongly linked to swelling and heart disease.
Although trans fat is united in the United States

22. Use Plenty of Herbs and Spices

Many incredibly healthy herbs and spices are present.

For example, both ginger and turmeric have strong anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include more herbs and spices in your diet.

23. Take care of your relationships

Social relations are incredibly important not only for your mental well-being but also for your physical health.

Studies show that people who have close friends and family are healthy and live longer than those who are not (94, 95, 96).

24. Eat your food at all times

The only way to know how many calories you eat, weigh your food and use a nutrition tracker.

It is also important to ensure that you are getting enough protein, fiber and micro nutrients.

Studies show that those who track their food intake are more successful in reducing weight and sticking to a healthy diet.

25. If you have high stomach fat, get rid of it

Belly fat is particularly harmful.

It gets accumulated around your organs and is strongly connected to metabolic diseases .
For this reason, the size of your waist can be a stronger marker for your health than your weight.

To get rid of stomach fat, carbs are all the best ways to eat more proteins and fiber.

26. Do not go on a diet

Diet is notoriously ineffective and rarely works well in the long run.

In fact, dieting is one of the strongest predictions for future weight gain 

Instead of going to a diet, try to adopt a healthy lifestyle. Focus on feeding rather than depriving your body.

As a weight loss you should follow the transition to whole, nutritious foodstuffs.

27. Eat eggs, yolk and all

Whole eggs are so nutritious that they are often called "multivitamin of nature".

It is a myth that the eggs are bad for you due to your cholesterol content. Studies show that most people  have no effect on blood cholesterol.

In addition, a massive review of 263,938 people found that egg intake had no relation with the risk of heart disease.

Instead, eggs are one of the most nutritious food items on the planet. In particular, there are almost all healthy compounds in the yolk.

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