27 Health and Nutrition Tips That Are Actually Evidence-Based

27 Health and Nutrition Tips That Are Actually Evidence-Based

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

Even qualified experts often seem to hold opposing opinions.

Yet, despite all the disagreements, a number of wellness tips are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.1. Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body.

This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1 Trusted Source).Image result for weight loss images

 

Therefore, when you drink soda, you end up eating more total calories (2 Trusted Source, 3 Trusted Source).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4 Trusted Source, 5 Trusted Source, 6 Trusted Source, 7 Trusted Source).

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8 Trusted Source).

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

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9).

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10 Trusted Source, 11 Trusted Source, 12 Trusted Source).

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13 Trusted Source).

In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs (14 Trusted Source).

3. Avoid processed junk food (eat real food instead)
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Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people (15 Trusted Source).

They’re usually low in fiber, protein, and micro-nutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

4. Don’t fear coffee
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Coffee is very healthy.

It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16 Trusted Source, 17 Trusted Source, 18 Trusted Source, 19, 20, 21 Trusted Source).

5. Eat fatty fish

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

This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23 Trusted Source, 24 Trusted Source, 25).

6. Get enough sleep

The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (Trusted Source).

7. Take care of your gut health with  and fiber

The bacteria in your gut, collectively called the gut macrobiotic, are incredibly important for overall health.

A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Good ways to improve gut health include eating foods like yogurt and sauerkraut, taking and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

27 Health and Nutrition Tips That Are Actually Evidence-Based

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