It’s easy to go wrong when it comes to health and nutrition.
Even qualified experts often like to have different views.
Yet instead of all the disagreements, a number of wellness tips are supported by research.
Here are 13 health and nutrition tips that are actually based on science.
1. Don’t drink sugar calories
Sugary drinks are among the most fattening products you can put in your body.
This is because your brain does not count calories from liquid sugar the same way as it does from solid foods.
Therefore, when you drink soda, you end up having more calories in total.
Sugary drinks are strongly associated with heart disease, obesity, type 2 diabetes, and many other health problems.
Keep in mind that some fruit juices can be almost as bad as soda in this regard, as they sometimes contain so much sugar. Their low amounts of antioxidants do not negate the harmful sugar effects.
2. Eat nuts
Although high in fat, nuts are incredibly healthy and nutritious.
They are high in fiber, magnesium, vitamin E, and various other nutrients.
Studies show that nuts can help you fight type 2 diabetes and heart disease and lose weight.
In addition, your body does not absorb 10 to 15% of the calories in nuts. There is also some proof to suggest that this food can boost metabolism.
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrate molecules.
3. Avoid processed junk food (instead eat original food)
Processed junk food is incredibly unhealthy.
These foods were designed to activate your pleasure centers so that they cheat your brain into overeating – even promoting food addiction in some people.
They are generally low in fiber, micronutrients, and protein, but high in unhealthy ingredients like added sugar and refined grains. So, they mainly provide empty calories.
4. Don’t be afraid of coffee
Coffee is very healthy.
It’s high in antioxidants, and studies have linked consumption of coffee to life span and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s disease, and many other illnesses.
5. Eat fatty fish
Fish is a great source of healthy fats and high quality protein.
This is especially true for oily fish, such as salmon, which is full of omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of various conditions, like dementia, depression, and heart disease.
6. Get enough sleep
The importance of getting enough quality sleep cannot be amplified.
Poor sleep can disrupt your appetite hormones, lead to insulin resistance, and reduce your mental and physical performance.
In addition, lack of sleep is one of the most important individual risk factors for weight gain and obesity. One study shows that insufficient sleep lead to an 55% and 89% increased risk of obesity in adults and children, respectively.
7. Take care of your gut health with fiber and probiotics
The bacteria in your gut, collectively called the gut microbiota, are extremely important to overall health.
Disruption of gut bacteria has been linked to some of the world’s most serious chronic diseases, including obesity.
Good ways to improve gut health include consuming probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and consuming lots of fiber. Notably, fiber works as a fuel for your gut bacteria.
8. Drink water, especially before meals.
Drinking enough water can have many benefits.
Surprisingly, this can increase the number of calories you burn.
Two studies indicate that it can increase metabolism by 24-30% in 1 to 1.5 hours. This can depict an additional 96 calories burned if you drink 8.4 cups (2 liters) of water per day.
The correct time to drink it is before meals. One study showed that consuming 2.1 cups (500ml) of water 30 minutes before each meal increased weight loss by 44%.
9. Don’t overcook or burn your meat.
Your diet’s healthy and nutritious part can be meat. It is rich in protein and contains various important nutrients.
However, problems arise when meat is overcooked or burnt. This can lead to the formation of harmful compounds that increase your cancer risk.
Be sure not to burn or overcook meat when cooking it.
10. Avoid bright lights before sleeping
When you are exposed to bright lights at night, it can interfere with your production of the sleep hormone melatonin.
One strategy is to use a pair of amber-colored glasses that stops blue light from entering your eyes at night.
This allows melatonin to be produced as if it is pitch dark, helping you sleep better.
11. If you don’t get much sun, take vitamin D3.
Sunlight is an excellent source of vitamin D.
Many people don’t get good exposure to the sun.
In fact, about 41.6% of the American population suffers from a deficiency of this essential vitamin.
If you’re having trouble getting adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, lower risk of cancer, and reduced symptoms of depression. Vitamin D can also help you live longer.
12. Eat vegetables and fruits
Fruits and vegetables are full of minerals, prebiotic fiber, vitamins, and many antioxidants, some of which have powerful biological effects.
Studies show that people who eat the most fruits and vegetables live longer and have a lower risk of heart disease, obesity, type 2 diabetes, and other illnesses.
13. Make sure you eat enough protein
Eating enough protein is vital for optimal health.
In addition, this nutrient is especially important for weight loss.
High protein intake can dramatically boost metabolism while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire for late night snacking.
Sufficient protein intake has also been shown to lower blood pressure and blood sugar.
