It’s easy to be confused when it involves health and nutrition. Even qualified experts often seem to carry opposing opinions, which may make it difficult to work out what you ought to actually be doing to optimize your health.
Yet, despite all the disagreements, a variety of wellness tips are well supported by research.
Here are 7 health and nutrition tips that support scientific evidence.
1. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the first source of added sugar within the American diet
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart condition and sort 2 diabetes, even in people that aren’t carrying excess body fat
Sugar-sweetened beverages also are uniquely harmful for youngsters , as they will contribute not only to obesity in children but also to conditions that sometimes don’t develop until adulthood, like type 2 diabetes, high vital signs , and non-alcoholic liver disease .
Healthier alternatives include:
- unsweetened teas
- sparkling water
2. Eat nuts and seeds
Some people avoid nuts because they’re high in fat. However, nuts and seeds are incredibly nutritious. they’re full of protein, fiber, and a spread of vitamins and minerals.
Nuts may assist you reduce and reduce the danger of developing type 2 diabetes and heart condition Additionally, one large observational study noted that a coffee intake of nuts and seeds was potentially linked to an increased risk of death from heart condition , stroke, or type 2 diabetes
3. Avoid ultra-processed foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors also.
- snack cakes
- fast food
- frozen meals
- canned foods
Ultra-processed foods are highly palatable, meaning they’re easily overeaten, and activate reward-related regions within the brain, which may cause excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart condition , and other chronic conditions In addition to inferior ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they supply mostly empty calories.
4. Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and a few studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and various other illnesses (16
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it’s been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items carefully . Excessive caffeine intake may cause health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
5. Eat fatty fish
Fish may be a great source of high-quality protein and healthy fat. this is often particularly true of fatty fish, like salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients Studies show that folks who eat fish regularly have a lower risk for several conditions, including heart condition , dementia, and inflammatory bowel disease
6. Get enough sleep
The importance of getting enough quality sleep can’t be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance.What’s more, poor sleep is one among the strongest individual risk factors for weight gain and obesity. people that don’t get enough sleep tend to form food choices that are higher in fat, sugar, and calories, potentially resulting in unwanted weight gain (28
7. Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems.
Good ways to enhance gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating many fibers. Notably, fiber is a prebiotic, or a food source for your gut bacteria.