There is a lot of confusion as it pertains to health and nutrition.
People, even qualified experts, often seem to really have the exact opposite opinions.
However,
despite all of the|most of the disagreements, there are always a few |issues that are well supported by research.
Listed below are 27 health and nutrition tips which
are actually predicated on good
science.
1. Don’t Drink Sugar Calories
Sugary drinks are the most fattening things you can put into your body.
This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods .
For this reason, when you drink soda, you end up eating more total calories .
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.
Keep in mind that fruit juices
are almost as bad as soda in this regard. They contain just as much
sugar, and the small amounts of antioxidants do NOT negate the harmful
effects of the 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 may help fight type 2 diabetes and heart disease.
Additionally, about 10-15% of the calories in nuts aren’t even
absorbed into the body, and some evidence suggests that they can boost
metabolism.
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (.
3. Avoid Processed Junk Food (Eat Real Food Instead)
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
These foods have been engineered to be “hyper-rewarding,” so they
trick our brains into eating more than we need, even leading to addiction in some people.
They are also low in fiber, protein and micronutrients (empty
calories), but high in unhealthy ingredients like added sugar and
refined grains.
4. Don’t Fear Coffee
Coffee has been unfairly demonized. The truth is that it’s actually very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases .
5. Eat Fatty Fish
Pretty much everyone agrees that fish is healthy.
This is particularly true of fatty fish, like 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
all sorts of diseases, including heart disease, dementia and depression
6. Get Enough Sleep
The importance of getting enough quality sleep can not be overstated.
It may be just as important as diet and exercise, if not more.
Poor sleep can drive insulin resistance, throw your appetite hormones
out of whack and reduce your physical and mental performance .
What’s more, it is one of the
strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults
7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”
These gut bugs are incredibly important for all sorts of
health-related aspects. A disruption in the gut bacteria is linked to
some of the world’s most serious chronic diseases, including obesity .
A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria
8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.
One important factor, is that it can help boost the amount of calories you burn.
According to 2 studies, it can boost metabolism by 24-30% over a
period of 1-1.5 hours. This can amount to 96 additional calories burned
if you drink 2 liters (67 oz) of water per DAY
The best time to drink water is half an hour before meals. One study
showed that half a liter of water, 30 minutes before each meal,
increased weight loss by 44%
9. Don’t Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.
The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer
So, eat your meat, just don’t overcook or burn it.
10. Avoid Bright Lights Before Sleep
When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin
An interesting “hack” 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, helping you sleep better .
11. Take Vitamin D3 if You Don’t Get Much Sun
Back in the day, most people got their vitamin D from the sun.
The problem is that most people don’t get much sun these days. They
either live where there is no sun, or they stay inside most of the day
or use sunscreen when they go out.
According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin
If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.
This includes improved bone health, increased strength, reduced
symptoms of depression and a lower risk of cancer, to name a few.
Vitamin D may also help you live longer
12. Eat Vegetables and Fruits
Vegetables and fruits are the “default” health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent 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 all sorts of diseases
13. Make Sure to Eat Enough Protein
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
Protein is particularly important for weight loss, and works via several different mechanisms .
A high protein intake can boost metabolism significantly, while
making you feel so full that you automatically eat fewer calories. It
can also cut cravings and reduce the desire for late-night snacking
Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.