When it comes to health and nutrition, you will find a boatload of content on the internet. Even esteemed health experts have opposing views when it comes to certain health-related topics. Despite all this, we are here with 27 evidence-based tips that you can follow in order to keep your health in optimum shape. To learn more about these facts you can also visit this link.
- Avoid Carbonated And Sweetened Drinks
Drinks with high levels of sugar are one of the most common reasons for obesity. Carbonated drinks and even fruit juices contain high levels of sugar and are often associated with obesity, heart problems, and several other medical conditions.
This is because our brain measures the calorie intake differently for liquids and solid food. This is why we end up eating more calories than we intend to while drinking liquids. Even fruit juices have as much sugar as soda-based drinks which makes them equally unhealthy.
- Eat Nuts
Despite their high level of fat, nuts are considered an incredible source of vitamins, magnesium, and several other fiber and nutrients. Several studies and research indicate that eating nuts not only help you lose weight but is also effective against diabetes. Moreover, there is an additional boost in our metabolism as we consume nuts.
- Avoiding Processed Food
Processed junk food is extremely unhealthy in every aspect. Most of the junk food that you eat is created in a way that will trigger the pleasure centers of your brain. This is why you often end up eating processed food and this is what makes them addictive.
Most processed food items are low in carb, fiber, and other essential nutrients that our body need, which is why eating them only provides your body with empty calories.
- Coffee Is Healthy
Coffee is a healthy drink in all aspects. A cup of coffee is a great source of anti-oxidants and consumption of coffee is often linked with longevity as well as reduced risk of diabetes, Alzheimer’s disease, and several other medical conditions.
- Fatty Fish
Fish is an excellent source of healthy fat and high-quality protein. Fatty fishes such as salmon are loaded with omega-3 fatty acids and other different nutrients making them effective for people with heart conditions. Additionally, fatty fishes can also reduce the risk of dementia and depression.
- Quality Sleep
It can not be overstated how important sleep is. If you are not getting enough sleep, your body may get resistant to insulin or you can disrupt the hormonal balance of your body in a short span of time. All this can affect your physical and mental performance.
Additionally, people that do not get quality sleep also face the risk of weight gain along with obesity.
- Taking Care Of Your Gut
Gut bacterias that are present in your gut are considered to be really crucial for your overall health, which is why a disruption in these bacteria is linked with some serious chronic ailments including obesity.
In order to keep your gut healthy, you should add probiotic food items such as yogurt & sauerkraut to your diet. Moreover, you can also eat probiotic supplements that are easily available in the market.
- Drink Water Before Meals
Water is miraculous as we all know, however, drinking water before your meals can boost your metabolism by 30%, and the number of calories that you burn. Considering all this, it is advised that you drink 2.1 cups of water 30 mins before your meals, which can boost weight loss by a staggering 44%.
- Never Overcook Meat
Meat is a big part of our diet and contains high levels of protein and other nutrients. However, when we overcook or burn the meat it can result in the formation of harmful compounds within the meat and can also increase the risk of cancer. This is why while cooking meat makes sure that you never overcook or burn the meat.
- Avoid Bright Lights
As stated before, sleep is really important for our health. Keeping that in mind, you should avoid bright lights in the evening as that can disrupt the production of melatonin in our body which is responsible for sleep. Here, you can use tinted lights that can block blue light from entering your body while allowing the production of melatonin in your body.
- Vitamin D3
Without any doubt, sunlight is the best source of vitamin D, despite that, most people do not get enough exposure to sunlight which is the reason why almost 41.6% of the citizens in the U.S. have vitamin D deficiency.
In case you are not getting enough exposure, you should start taking vitamin D3 supplements that can improve your bone health, reduce the risk of depression, and lower the risk of cancer as well.
- Fruits And Veggies
Lastly, including fruits and veggies in your diet can also have a potent effect on your health as you get most of the nutrients, minerals, and fibers. Moreover, it is observed that people that have a healthy amount of fruits and vegetables in their diet have a much lower risk of heart diseases, obesity, and other medical conditions.
These are the 12 effective and scientifically proven tips that can help you improve your overall health in no time. Besides that, in order to boost the effectiveness of all these tips, you should also add some cardio to your schedule as well.