27 Health & Nutrition Tips That Are Actually Evidence Based21 Comments
There is a lot of confusion when it comes to health and nutrition. People, even qualified experts, often seem to have the exact opposite opinions…
However, despite all the disagreements, there are a few things that 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 the most fattening things you can put into your body.
Sugary drinks are the most fattening things you can put into your body.
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
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.
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.
The importance of getting enough quality sleep can not be overstated.
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.
8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits. According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours.
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.
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. If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.
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.
14. Do Some Cardio, or Just Walk More
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
16. Use Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest fat on the planet. It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.
17. Minimize Your Intake of Added Sugars
Added sugar is the single worst ingredient in the modern diet. Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.
18. Don’t Eat a Lot of Refined Carbohydrates
Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
19. Don’t Fear Saturated Fat
The “war” on saturated fat was a mistake. It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease. New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.
20. Lift Heavy Things
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity.
21. Avoid Artificial Trans Fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. It is best to avoid them like the plague.
22. Use Plenty of Herbs and Spices
23. Take Care of Your Relationships
Social relationships are incredibly important. Not only for your mental well being, but your physical health as well. Studies show that people who are close with friends and family are healthier and live much longer than those who are not.
24. Track Your Food Intake Every Now and Then
The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter. This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micronutrients.
25. If You Have Excess Belly Fat, Get Rid of it
Not all body fat is equal. It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease.
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.
27. Eat Eggs, and Don’t Throw Away The Yolk
Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people. Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease.
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