10 Top Health and Nutrition Evidence-Based Tips

Home / Blog / 10 Top Health and Nutrition Evidence-Based Tips
10 Top Health and Nutrition Evidence-Based Tips

10 Top Health and Nutrition Evidence-Based Tips

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 top 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.
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.

United Kingdom Cheap Football Shirts shop:https://www.football-shirtssale.com/
It is time to prepare with trendy custom football hoodies https://www.football-shirtssale.com/ and customized womens kits. Whether you’re heading to the big recreation or simply want to put on your loyalty kids replica football kits uk in your chest, the most effective selection of Navy t-shirts, tank tops, and more is right here on the official Navy Store where your buy supports Navy Athletics. The Boombah INK 7 on 7 Soccer Ultra Performance Arsenal Home Football Shirt 2019/2020 Quick Sleeve Compression shirts encompasses a nice minimize cheap Manchester United football shirts Ultra Efficiency blended knit fabric that gives a terrific compression fit with locked-down protection.
We’re happy with the amount of options you’ve got at your disposal with our ‘design your individual’ instrument, but we’re additionally dedicated to offering high quality grownup football uniforms which might cheap Arsenal shirts football shirts be each comfy and durable. I’ve tried factories in each Thailand and China to fabricate sportswear, health clothing Chelsea Home Football Shirt 2019/2020 and football shirts for my online store and successful brand.
So go forward and order your customized football hoodies, women soccer T-shirts, Referee Tee Chelsea Away White Football Shirt 2019/2020 and custom womens kits and rock in your match. We are going to work with you intently to come up with the perfect set of football designs Chelsea Training Football Shirt 2019/2020 Kid kits(top+shorts)to your organization and then ship the order to our manufacturer. This excellent picture collections Liverpool Home Football Shirt 2019/2020 about Lamp Thought Icon Png Luxury 13 Sporty Soccer Football Icons Freebie Pinterest is out there to download.
Customize lots of of dry performance t-shirts designed to maintain gamers cool in any circumstances. Along with custom soccer kits Liverpool White Away Football Shirt 2019/2020 and shirts, we offer matching soccer shorts, custom jackets and equipment. Finally if you want to get new and the most recent wallpaper associated with Lamp Idea Icon Png Luxury 13 Sporty Soccer cheap Tottenham Hotspur football shirts Football Icons Freebie Pinterest, please observe us on fb or bookmark this website, we strive our best to offer you daily update with fresh and new wallpaper 2014.
When you’ve got a specific fashion in thoughts order our custom made Liverpool Black Goalkeeper Shirt 2019/2020 Kid kits(top+shorts) soccer uniforms constructed specifically in your crew. Sharing your love of football, or possibly simply your cheap Real Madrid football shirts assist for the football enthusiast in your loved ones, is simple with Pink Lily’s tremendous Liverpool Black Goalkeeper Football Shorts 2019/2020 trendy number of cute soccer shirts. At TeamShirts, we perceive teamwork and how important prime quality football uniforms and a custom staff look are on your staff’s performance and pursuit of success.
After choosing the style and cheap Barcelona football shirts colors of your crew football shirts you possibly can choose the collar kind, material and whether or not you want long or short sleeves. Packages costs include a group identify printed on front and a participant quantity cheap Bayern Munich football shirts on the back of the soccer kit. Personalised T-Shirts with a Skinny Match, Retro Styling or V-Neck. Group Colours has cheap Juventus football shirts all the options you want for creating men’s customized football shirts.
Designing and creating customized t-shirts for your group cheap Paris Saint Germain football shirts couldn’t be simpler. I needed kits for a flag soccer group and only had a week to get them delivered. Pick from a top notch assortment of Michigan State Football Jerseys Liverpool Black Goalkeeper Football Shirt 2019/2020 and T-Shirts for the #1 Spartans Fan or Alumni. Whether or not you are a part of a school workforce or simply having fun with some buddies, you possibly can design custom football uniforms and fan kits for Liverpool White Football shirt 2019/2020 Kid kits(top+shorts) players on the sector, workers on the sidelines and folks in the stands.

Leave a Reply

Your email address will not be published.