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.
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.
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.
According to
data from 2005-2006, about 41.6% of the US population is deficient in this
critical vitamin.
If adequate
sun exposure is not an option for you, then supplementing with vitamin D has
been shown to have numerous benefits for health.
This includes
improved bone health, increased strength, reduced symptoms of depression and a
lower risk of cancer, to name a few. Vitamin D may also help you live longer.
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.
A high
protein intake can boost metabolism significantly, while making you feel so
full that you automatically eat fewer calories. It can also cut cravings and
reduce the desire for late-night snacking.
Eating plenty
of protein has also been shown to lower blood sugar and blood pressure levels.
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.
It is
particularly effective at reducing belly fat, the harmful type of fat that
builds up around your organs. Reduced belly fat should lead to major improvements
in metabolic health.
15. Don't Smoke or do
Drugs, and Only Drink in Moderation
If you're a
tobacco smoker, or abuse drugs, then diet and exercise are the least of your
worries. Tackle those problems first.
If you choose
to include alcohol in your life, then do so in moderation only, and consider
avoiding it completely if you have alcoholic tendencies.
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.
A high intake
of added sugar is linked to numerous diseases, including obesity, type 2 diabetes,
heart disease and many forms of cancer.
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.
Studies show
that refined carbohydrates are linked to overeating and numerous metabolic
diseases.
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.
The best
approach is to go to a gym and lift weights, but doing body weight exercises
can be just as effective.
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
There are
many incredibly healthy herbs and spices out there.
For example,
ginger and turmeric both have potent anti-inflammatory and antioxidant effects,
leading to various health benefits.
You should
make an effort to include as many different herbs and spices as you can. Many
of them can have powerful beneficial effects on your health.
23. Take Care of Your
Relationships
Social
relationships are incredibly important. Not only for your mental wellbeing, 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.
Studies show
that people who track their food intake in one way or another tend to be more
successful at losing weight and sticking to a healthy diet.
Basically,
anything that increases your awareness of what you are eating is likely to help
you succeed.
I personally
track everything I eat for a few days in a row, every few months. Then I know
exactly where to make adjustments in order to get closer to my goals.
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.
For this
reason, your waist size may be a much stronger marker for your health than the
number on the scale.
Cutting
carbs, eating more protein, and eating plenty of fiber are all excellent ways
to get rid of belly fat.
This article
lists 6 evidence-based ways to lose belly fat.
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.
Weight loss
should follow as a natural side effect of better food choices and improved
metabolic health.
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.
What we're
left with is one of the most nutritious foods on the planet, and the yolk is
where almost all of the nutrients are found.
Telling
people to throw away the yolk is among the worst pieces of advice in the
history of nutrition.
Written by Kris Gunnars,
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