27 Evidence-based health and nutrition tips

27 Evidence-based health and nutrition tips

There is a lot of confusion about health and nutrition.

Experts have even qualified, people often seem to have diametrically opposed opinions.

However, despite all the disagreements, there are some things that are well supported by research.

Here are 27 health tips and nutrition in fact based on good science. "health tips"

1. Calories Drink Sugar  "health tips" "healthy food"

Sweetened drinks are the most fattening things you can put in your body.

This is because calories from liquid sugar are not saved in the brain in the same way as calories from solid foods (1). "Useful Tips" 

For this reason, when you drink soda, ends up consuming more total calories (2, 3). 

Sweetened beverages are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7). "Useful Tips" 

Note that fruit juices are almost as bad as soda in this regard. They contain both sugar and small amounts of antioxidants do not deny the harmful effects of sugar (8). "health tips"

2. Eating walnuts "health tips" "healthy food"

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

Are loaded with magnesium, vitamin E, fiber and other nutrients (9). 

Studies show that nuts can help you lose weight and can help fight type 2 diabetes and heart disease (10, 11, 12)."Useful Tips"

In addition, about 10-15% of calories in nuts are not even absorbed into the body, and some data suggest that metabolism may increase (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14). "health tips" "healthy food"

3. Avoid processed junk food (eat real food instead) "health tips"

All foods processed to garbage in the diet are the main reason why the world is bigger and sicker than ever.

These foods are designed to be "hyper-rewarding," so deceiving our brain into eating more than we need, even leads to addiction in some people. (15)

They are also low in fiber, protein and micronutrients (empty calories), but rich in unhealthy ingredients such as added sugar and refined grains. "health tips"

4. Do not be afraid of coffee "health tips" "healthy food"

Coffee has been unjustly demonized. The truth is that it is actually very healthy. "Useful Tips"

Coffee is rich in antioxidants, and studies show that coffee drinkers live longer and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's disease and other diseases (16, 17, 18, 19, 20, 21). "health tips"

5. Eat fat fish "health tips" "healthy food"

Almost everyone agrees that fish is healthy.

This is especially true in the case of fatty fish, such as salmon, which is loaded with omega-3 and other miscellaneous nutrients (22)."Useful Tips"

Studies show that people who eat more fish have a lower risk of all kinds of diseases, including heart disease, dementia and depression (23, 24, 25)."health tips"

6. Getting enough sleep "health tips" "healthy food"

The importance of getting enough quality sleep can not be overestimated.

It can be as important as diet and exercise, if not more.

Poor sleep can lead to insulin resistance, get rid of appetite hormones and reduce their physical and mental performance (26, 27, 28, 29).

In addition, it is one of the strong individual risk factors for weight gain and future obesity. One study showed that short sleep was associated with an increased risk of 89% of obesity in children and 55% in adults (30)."health tips"

7. Take care of your intestinal health with probiotics and fibers "health tips" "healthy food"

The bacteria in your intestine, collectively called intestinal micro biota, sometimes known as "forgotten organ"."Useful Tips"

These intestinal bugs are very important for all kinds of health aspects. A disturbance in intestinal bacteria is linked to some of the most severe chronic diseases in the world, including obesity (31, 32).

A good way to improve intestinal health, probiotics is to eat foods (like live yogurt and sauerkraut), taking probiotic supplements, and eating a lot of fiber. The functions of fiber as fuel for intestinal bacteria (33, 34)."health tips"

8. Drink a little water, especially before meals "health tips" "healthy food"

Drinking enough water can have many benefits.

An important factor is that this can help increase the amount of calories you burn.

According to two studies, you can increase the metabolism by 24-30% over a period of 1-1.5 hours. This can represent an additional 96 calories burned if you drink two liters (67 ounces) of water per day (35, 36).

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% (37)."health tips" "Useful Tips"

9. Do not overcook or burn your meat "health tips" "healthy food"

Meat can be a nutritious and healthy part of the diet. It is very rich in protein and contains several important nutrients.

Problems arise when the meat is overcooked and burnt. This can lead to the formation of harmful compounds that increase the risk of cancer (38).

Therefore, eat meat, just do not cook or burn."health tips" "Useful Tips"

10. Avoid the lights before going to bed "health tips" "healthy food"

When we are exposed to bright lights at night, it disrupts the production of melatonin, sleep hormone (39, 40).

An interesting "hack" is to use a pair of amber glasses that prevent blue light between the eyes at night.

This allows the melatonin to be produced as if completely dark, helping you sleep better (41, 42)."health tips"

11. Take vitamin D if you do not get a lot of sun "health tips" "healthy food"

Back in the day, most people got their vitamin D from the sun.

The problem is that most people do not get a lot of sunshine these days. They live where there is no sun, or stay in most of the day or wear sunscreen when they go out.

According to data from 2005-2006, about 41.6% of the US population is deficient in vitamin testing (43).

If adequate sun exposure is not an option for you, then vitamin D supplementation, it has been shown that many health benefits.

This includes improving bone health, increasing strength, reducing the symptoms of depression and a reduced risk of cancer, to name a few. Vitamin D can also help you live longer (44, 45, 46, 47, 48, 49, 50)."health tips"

12. Eat fruits and vegetables "health tips" "healthy food"

Vegetables and fruits are "faulty" healthy foods, and for good reason.

They are loaded with probiotic fibers, vitamins, minerals and all types of anti-oxidants, some of which have powerful biological effects.

Studies show that people who eat more vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases (51, 52)."health tips"

13. Be sure to eat enough protein "health tips" "healthy food"

Eating enough protein is extremely important, and many experts believe that the recommended daily intake is too low."Useful Tips"

Protein is particularly important for weight loss, and goes through several different mechanisms (53).

A high intake of protein can significantly increase the metabolism while you feel so full that eating fewer calories automatically. You can also reduce cravings and reduce the desire to nibble at night (54, 55, 56, 57).

Eating too much protein has also been shown to reduce blood sugar levels and blood pressure (58, 59)."health tips"

14. Do some cardio, or just walk on "health tips" "healthy food"

Aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It is particularly effective in reducing belly fat, the harmful type of fat that accumulates around your organs. Reducing abdominal fat should lead to major improvements in metabolic health (60, 61, 62)."health tips"

15. Do not smoke or take drugs, and consume with moderation "health tips"

If you are a tobacco smoker, or drug abuse, then diet and exercise are the least of their worries. Address these problems first."Useful Tips"

If you choose to include alcohol in your life, do so in moderation and consider only if you completely avoid alcoholic tendencies."health tips"

16. Use extra virgin olive oil "health tips" "healthy food"

Extra virgin olive oil is the healthiest planet fat.

It is loaded with heart-healthy monounsaturated fatty acids and potent antioxidants that can fight inflammation (63, 64, 65).

Extra virgin olive oil gives rise to many beneficial effects on heart health, and people who eat olive oil have a much lower risk of dying from heart attacks and strokes (66, 67)."health tips"

17. Reduce your intake of added sugars "health tips" "healthy food"

The added sugar is the only worst in the modern ingredient diet.

Small amounts are very good, but when people eat large amounts, can cause havoc on metabolic health (68).

A high intake of added sugar is linked to many diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer (69, 70, 71, 72, 73)."health tips"

18. Do not eat a lot of refined carbohydrates "health tips" "healthy food"

All carbohydrates are not created equal.

Refined carbohydrates are highly processed and have had all the fibers

Removed them. They are low in nutrients (empty calories) and can be extremely dangerous. Studies show that refined sugars are related to overeating and many metabolic diseases (74, 75, 76, 77, 78). Do not be afraid of saturated fatted "war" against saturated fats was a mistake.

Saturated fats increase cholesterol, but also raises HD ("good" cholesterol) and LD changes from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82). Studies involving hundreds of thousands of people have shown no relationship between consumption of saturated fats and heart disease (83, 84)."health tips"

20. Elevator Things heavy "health tips" "healthy food"

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition."Useful Tips"

It also leads to massive improvements in metabolic health, including improved sensitivity to insulin (85, 86).

The best approach is to go to a gym and lift weights, but doing body weight exercises can be as effective.

21. Avoid artificial trans fats "health tips" "healthy food"

Artificial trans fats are, harmful artificial fats that are closely related to inflammation and heart disease (87, 88, 89, 90)."health tips"

It is better to avoid them like the plague.

22. Use lots of herbs and spices "health tips" "healthy food"

There are plenty of incredibly healthy herbs and spices out there."Useful Tips""healthy food"

For example, ginger and turmeric have powerful antioxidant and anti-inflammatory effects, leading to various health benefits (91, 92, 93, 94)."health tips"

You should make an effort to include as many herbs and different spices as you can. Many of them can have powerful beneficial effects on your health.

23. Take care of your relationships "health tips" "healthy food"

Social relations are very important. Not only for your mental well-being, but also for your physical health.

Studies show that people who are close with friends and family are healthier and live longer than those who are not (95, 96, 97)."health tips"

24. monitor your food consumption from time to time "health tips" "healthy food"

The only way to know exactly what you eat, is to weigh your food and use a nutrition tracker Moistness or Caron-o-meter.

It is important to know how many calories you eat. It is also essential to ensure you get enough protein, fiber and micronutrients.

Studies show that people who follow their food intake, in one way or another tend to have more success in weight loss and adherence to a healthy diet (98).

Basically, anything that increases your knowledge of what you eat is likely to help you succeed.

I personally follow all that for a few days in a row, every few months. Then I know exactly where to make adjustments to get closer to my goals."health tips"

25. If you have excess belly fat, get rid of it "health tips" "healthy food"

Not all body fat is the same.

It is basically the fat in your abdominal cavity, the belly fat, causing problems. This fat accumulates around organs, and is strongly related to metabolic disease (99, 100).

For this reason, your waistline may be a much stronger for your health than the number on the ladder marker.

Cutting carbohydrates, eating more protein and eating a lot of fiber are excellent ways to get rid of belly fat (101, 102, 103, 104)."health tips"

In this article 6 evidence-based ways to lose belly fat are listed.

26. Not to go to a "regime" "health tips" "healthy food"

Diets are notoriously ineffective and function well in the long term rarely.

In fact, the "diet" is one of the strongest for future weight gain (105) predictors.

Instead of going on a diet, try to adopt a healthier lifestyle. Concentrate on your nourishing body, rather than depriving it."health tips"

Weight loss should follow as a natural side effect of better food choices and improve metabolic health. "health tips" "healthy food"

27. Eat eggs, and not throw the yellow "health tips" "healthy food"

Whole eggs are so nutritious that are often called "multivitamin nature."

It is a myth that eggs are bad for you because of cholesterol. Studies show that has no effect on blood cholesterol in most people (106).

In addition, a study of massive overhaul that included 263,938 people found that egg consumption had no association with the risk of heart disease (107).

What remains is one of the most nutritious foods on the planet, and yellow is where most of the nutrients are found.

Telling people who are shooting yellow is one of the worst advice in the history of nutrition. "health tips" "healthy food"