27 Health and Nutrition Tips That Are Actually Evidence Based - Essential For Health -Health Tips For Your Healthy Lifestyle

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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
27 Health and Nutrition Tips That Are Actually Evidence-Based

When it comes to health and nutrition, there is a lot of confusion. People, even qualified experts, often find exact opposite opinions. However, despite all the disagreements, there are some things that are supported by research. Here are 27 health and nutrition tips that are based on good science.

1. Don't Drink Sugar Calories

Sugar drinks are the fattest things you can put in your body.
This is because liquids, such as calories from solid foods, are not registered by the brain. For this reason, when you drink soda, you end up eating more calories.

Sugar drinks are strongly linked to all types of obesity, type 2 diabetes, heart disease, and health problems. Keep in mind that fruit juice is almost worse in the form of soda in this regard. They have the same sugar, and small amounts of antioxidants do not reject the harmful effects of sugar.

2. Eat Nuts

Despite being high in fat, the nuts are incredibly nutritious and healthy. They are full of magnesium, vitamin E, fiber and various other nutrients. Studies show that crazy can help you lose weight, and fight 2 can help fight diabetes and cardiovascular disease.

In addition, about 10-15% of calories in the nuts are not absorbed in the body, and some evidence suggests that they can promote metabolism. In one study, almond weight loss increased by 62% compared to complex carbohydrate.

3. Avoid Processed Junk Food
(Eat Real Food Instead)
All the processed junk food is the biggest reason that the world has spread more than ever before and is sick. These food items have been engineered to be "hyper-reward", so they move our brains to eat more than we need, even in some people the cause of addiction.
They are also less in fiber, protein, and micronutrients (empty calories), but higher in unhealthy ingredients such as extra sugar and refined grains.

4. Don't Fear Coffee

Coffee has been donated incorrectly. The truth is that it is really very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers survive for long, and there is less risk of type 2 diabetes, Parkinson's disease, Alzheimer's, and many other diseases.

5. Eat Fatty Fish

Many people agree that fish is healthy. This is particularly true of fatty fish, such as salmon, which is full of omega-3 fatty acids and many other nutrients. Studies show that people who eat the most fish have less risk of all types of diseases, including heart disease, dementia, and depression.

6. Get Enough Sleep

Getting adequate sleep quality cannot be more important. It can be as important as diet and exercise, if not more. Bad sleep can drive insulin resistance, it can reprimand your hungry hormone and reduce your physical and mental performance.

Moreover, this is one of the strongest personal risk factors for future weight gain and obesity. One study has shown that small sleep is associated with 89% obesity in children and 55% in adults.

7. Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your intestine, collectively called gut microbiota, are sometimes called "forgotten organ". These gut worms are incredibly important for all types of health-related aspects. One disruption in the intestinal bacteria is associated with the world's most serious chronic diseases, including obesity.

Groom is a good way to improve health, eat probiotic foods (like live curd and cyst), take probiotic supplements, and eat plenty of fiber. Fiber works in the form of fuel for the intestinal bacteria.

8. Drink Some Water, Especially Before Meals

Drinking enough water can have many benefits. One important factor is that it can help you boost the number of calories burned.
According to 2 studies, this can increase metabolism by 24-30% in the period of 1-1.5 hours. If you drink 2 liters (67 ounces) of water per day, then 96 calories can be burned.

The best time to drink water is half an hour before meals. One study has shown that half a liter of water, 30 minutes before each meal, increased weight by 44%.

9. Don't Overcook or Burn Your Meat

Meat can be a wholesome and healthy part of the diet. It is very high in protein and contains various important nutrients. The problem occurs when the meat is destroyed and burnt. This can lead to harmful compounds that increase the risk of cancer. So, eat your flesh, just burn it on top or burn it.

10. Avoid Bright Lights Before Sleep

When we come in contact with bright light in the evening, then it hinders the production of the sleep hormone melatonin. An interesting "hack" is to use a pair of amber-tinted glasses which prevents blue light from entering the eye in the evening. It allows melatonin to be produced as it is completely dark so that you can help in better sleep.

11. Take Vitamin D3 If You Don't Get Much Sun

In the day, most people got vitamin D from the sun. The problem is that most people do not get much sunshine these days. They either live where there is no sun, or they live in the day or use sunscreen when they go out.

According to the figures from 2005-2006, this important vitamin has a decrease of approximately 41.6% of the US population. If adequate sun exposure is not an option for you, then there are many advantages for supplemental health with Vitamin D. 

It involves somewhat better bone health, increased strength, lower symptoms of depression and lower risk of cancer. Vitamin D can also help you stay longer.

12. Eat Vegetables and Fruits

Vegetables and fruits are the "default" health foods and for good reason. They are full of all types of prebiotic fiber, vitamins, minerals, and antioxidants, some of which have powerful biological effects.

Studies show that those who eat most vegetables and fruits live longer, and have less risk of heart disease, type 2 diabetes, obesity and all types 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 very low. Protein is particularly important for weight loss and works through many different mechanisms.

High protein intake can increase metabolism to a great extent, while you feel so full that you automatically eat fewer calories. It can cut cravings and reduce the desire for late night snacks. By eating too many proteins, blood sugar and blood pressure levels have also been reduced.

14. Do Some Cardio, or Just Walk More

Making aerobic exercise (or cardio) is one of the best things for your mental and physical health. It is especially effective in reducing belly fat, reducing the harmful type of fat around your organs. Low stomach fat should be the reason for major improvements in metabolic health.

15. Don't Smoke or do Drugs, and Only Drink in Moderation

If you are a tobacco smoker or abusive drug, diet and exercise are the least of your concerns. First of all, handle those problems. If you choose to add alcohol to your life, then do it only in moderation, and if you have a tendency of alcohol then consider completely avoiding it.

16. Use Extra Virgin Olive Oil

Extra virgin olive oil is the most healthy fat on the planet.
It is full of heart-healthy monounsaturated fat and powerful antioxidant that can fight to swell. Extra virgin olive oil produces many beneficial effects on the health of the heart, and people who consume olive oil have a very low risk of heart attack and stroke.

17. Minimize Your Intake of Added Sugars

Added Chinese is the worst ingredient in a modern diet.
The small amount is fine, but when people eat large amounts, it can eliminate metabolic destruction on health. High intake of excess sugar is associated with many diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.

18. Don't Eat a Lot of Refined Carbohydrates

Not all carbs are made equal. Refined carbs have been highly processed, and all those fibers have been removed. They are less in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrate is associated with over-eating and many metabolic diseases.

19. Don't Fear Saturated Fat

"War" was a mistake on saturated fats. It is true that saturated fats increase cholesterol, but it also increases HDL ("good") cholesterol and changes LDL to small to large, which is linked to low risk of heart disease. New studies involving hundreds of thousands of people have shown that there is no connection between saturated fat consumption and heart disease.

20. Lift Heavy Things

Weightlifting is one of the best things to strengthen your body and improve your body structure. This leads to a massive improvement in metabolic health, including better insulin sensitivity. The best way is to go to the gym and lift the load, but an exercise of body weight can be equally effective.

21. Avoid Artificial Trans Fats

Artificial trans fat is harmful, man-made fats which are strongly linked to swelling and heart disease. It is best to avoid them like a plague.

22. Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices. For example, both ginger and turmeric have powerful anti-inflammatory and antioxidant effects, which have various health benefits. You should try to include as many different herbs and spices as possible. Many of them can have powerful beneficial effects on your health.

23. Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental health, but also for your physical health. Studies show that those who are close to their friends and family are healthy and live longer than those who are not.

24. Track Your Food Intake Every Now and Then

The only way to know what you are eating is to take the weight of your food items and use a nutrition tracker like my fitness pole or cron-o-meter. It is important to know how many calories you are eating. It is also important to ensure that you are getting enough protein, fiber, and micronutrients. 

Studies show that those who track their meals in one way, they are more successful in losing weight and sticking to a healthy diet.
In fact, your awareness of what you are eating increases, it is likely to help you succeed. I personally track anything in the same line every few months for a few months. Then I know where to make adjustments to come close to my goals.

25. If You Have Excess Belly Fat, Get Rid of it

Not all body fat is equal. It is mostly stomach fat in your stomach's cavity, belly fat, which causes problems. This fat forms around the organs and is strongly related to metabolic disease. For this reason, the size of your waist can be a very strong marker for your health compared to the number on the scale. There are all the best ways to get rid of stomach fat by carb cutting, eating more protein, and eating fiber.

26. Don't go on a "Diet"

Diets are notoriously ineffective and rarely work well in the long term. In fact, "dieting" is one of the strongest predictors for future weight gain. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect of better food choices and improved metabolic health.

27. Eat Eggs, and Don't Throw Away The Yolk

Whole eggs are so nutritious that they are often known as "multivitamin of nature". It is a myth that eggs are bad for you due to cholesterol. Studies show that most people do not have any effect on blood cholesterol.

In addition, a large-scale review study in which 263,938 persons found that there was no relation to the risk of heart disease in egg consumption. What we have left is one of the most nutritious food items on the planet, and the yolk is the place where almost all the nutrients are found. To throw the yolk, people are one of the worst pieces of advice in the history of nutrition.








      

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