Considering the number of articles there are on the Internet on health and nutrition it’s no wonder that most people are left entirely confused regarding these two (closely related) topics. Even qualified professionals themselves often have entirely opposite opinions on many matters. However, despite all of the debates and disagreements, there are quite a lot of things that everyone agrees on and are supported by numerous studies. In this article, we present to you 27 health and nutrition tips that are based on real science and will help you lead a healthier lifestyle:
- Don’t drink sugary drinks
Beverages filled with sugar are known to be one of the fattening things you can consume. That’s because liquid sugar calories aren’t registered by your brain in the same way that calories from whole solid foods are. This is also the reason why when you drink this type of drinks, you end up consuming more calories. Sugary drinks consumption is strongly related to obesity, heart disease, type 2 diabetes and all kinds of other health issues. One should also be aware that fruit juices are almost as bad as soda because they have just as much sugar and the small content of antioxidants does not neutralize the negative impact of the sugar.
- Eat nuts (all kinds)
Even though they have a high-fat content, nuts are filled with a ton of healthy nutrients. They are rich in vitamin E, magnesium, fiber and many other ingredients that are essential to your health. Research has shown that eating nuts can help you lose weight and may even help with heart disease and type 2 diabetes. It’s also been discovered that around 10-15% of the calories in nuts aren’t absorbed in the body, and there is some evidence to suggest that they can significantly increase the metabolic rate. In one study, it was shown that eating almonds can increase the weight loss rate by 60% compared to eating complex carbs.
- Eliminate all junk food (eat real nutritious food instead)
Processed junk food is the number one reason why people are getting fatter and sicker like no other time in history. This type of food has been deliberately injected with ingredients that affect the reward circuits in our brains, and trick them into eating more food that we actually need, which in the most severe cases can lead to an addiction. Junk food is also low in fiber, as well as protein and micro-nutrients, which basically means consuming empty calories. It is however rich in many unhealthy ingredients such as refined grains and added sugar.
- Drink more coffee (not too much though)
Coffee has gotten a lot of bad rap over the years, largely due to misinformation. However, the majority of evidence points to it being very healthy. It is rich in antioxidants and studies have shown time and time again that regular coffee drinkers have a longer lifespan, a decreased risk of type 2 diabetes, Alzheimer’s, Parkinson’s disease and many other diseases.
- Eat fatty fish
All nutritionists agree about the health benefits of eating fish. Even more so for fatty fish, such as salmon, which has a high content of omega-3 fatty acids and many other micro-nutrients. Studies have shown that people who eat the greatest amounts of fish have a lower risk of many types of illnesses, including dementia, depression and heart disease.
- Get enough quality sleep
We sleep away a third of our lives so getting enough quality sleep is of utmost importance for leading a healthy life. It might be just as important as training and diet. Poor sleep can increase insulin resistance, de-regulate the hormones in charge of appetite and decrease your overall mental and physical performance. Additionally, poor sleep is one of the biggest individual risk factors for obesity and weight gain. One study demonstrated that not sleeping enough was linked to a 90% increased risk of obesity in children and 50% in adults.
- Improve your intestinal health with fiber and probiotics consumption
The bacteria living in your intestines, are called microbiota and are sometimes also known as the body’s “forgotten organ”. These bacteria play a huge role in your body and are extremely important for lots of processes on which your overall health relies. A disruption in their functioning is related to some of the most dangerous chronic illnesses, one of them being obesity. A good way to improve your gut health is to consume probiotic foods such as yogurt or sauerkraut, take probiotic supplements and eat foods that are rich in fiber. Fiber acts as a source of food for these bacteria.
- Drink lots of water, especially before meals
Many people neglect the importance of being properly hydrated and lots of times forget to drink water. Drinking enough water has a ton of health benefits. One of its more potent benefits is that it can significantly help you increase the number of calories that you spend on a daily basis. According to several studies, it can increase metabolism by 20-30% over a period of 1-2 hours. This results in burning up to 100 additional calories if you drink 2 liters (67 oz) of water a day. The most optimal time to drink water is 30 minutes before each meal. One study showed that half a liter of water, half an hour before a meal, can increase weight loss by 50%.
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