Health and Nutrition Tips That Are Actually Evidence-Based in 25 points

It's easy to get overwhelmed when it comes to health and nutrition. Even qualified experts seem to have opposing opinions. However, despite all the controversies, there are a number of health advice that is well supported by research. Here are 25 health and nutrition tips that are actually well-informed.

1. Don't drink sugar with calories

Sugary drinks are one of the most common ingredients in the fattening process. This is because your brain does not measure calories from liquid sugar in the same way it measures solid food.

So, when you drink soda, you end up eating more total calories. Sugary drinks are closely linked with obesity, type 2 diabetes, heart disease, and many other health issues.

Keep in mind that some fruit juices can be as bad as soda in this regard, as they sometimes contain the same amount of sugar. Their small amounts of antioxidants do not negate the harmful effects of sugar.

2. Eat nuts

Although they are high in fat, nuts are incredibly nutritious and healthy. It's packed 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.

Plus, your body doesn't absorb 10-15% of the calories in nuts. Some evidence also indicates that this food can boost your 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)

Processed junk food is incredibly unhealthy. These foods are designed to stimulate your pleasure centers, so they trick your brain into overeating - and even promote food addiction in some people.

They are usually low in fiber, protein, and micronutrients but rich in unhealthy ingredients like added sugar and refined grains. Hence, it mostly provides empty calories.

4. Don't be afraid of coffee

Coffee is very healthy. It is high in antioxidants, and studies have linked coffee intake to longevity and reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and many other diseases.

5. Eat fatty fish

Fish is a great source of high-quality protein and healthy fats. This is especially true for fatty fish, such as salmon, which contain omega-3 fatty acids and various other nutrients.

Studies show that people who eat a lot of fish have a lower risk of developing several conditions, including heart disease, dementia and depression.

6. Get enough sleep

Moreover, lack of sleep is one of the strongest individual risk factors for overweight and obesity. One study linked insufficient sleep to an increased risk of obesity in children and adults of 89% and 55%, respectively.

7. Take care of your gut health with probiotics and fiber

The bacteria in your gut, collectively called gut bacteria, are extremely important to overall health. An imbalance of gut bacteria is linked to some of the world's most serious chronic diseases, including obesity.

Good ways to improve gut health include eating foods that contain probiotics such as yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber acts as a fuel for gut bacteria.

8. Drink some water, especially before meals

Drinking enough water can have many benefits. Surprisingly, it can increase the number of calories you burn. Two studies indicate that it can increase metabolism by 24-30% in 1 - 1.5 hours. This can add up to an additional 96 calories burned if you drink 8.4 cups (2 liters) of water per day.

The best time to drink it is before meals. One study showed that consuming 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

9. Do not overcook or burn meat

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

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that increase the risk of cancer.

When cooking meat, make sure not to overcook or burn it.

10. Avoid bright lights before bed

When exposed to bright lights in the evening, it may disrupt the production of the sleep hormone melatonin. One strategy is to use a pair of amber glasses that block blue light from entering your eyes at night.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

11. Take vitamin D3 if you are not exposed to much sunlight

Sunlight is a great source of vitamin D, however, most people are not exposed to enough sun. In fact, about 41.6% of the United States population is deficient in this important vitamin. If you are unable to get enough sun exposure, vitamin D supplements are a good alternative.

Its benefits include improving bone health, increasing strength, reducing symptoms of depression, and reducing the risk of cancer. Vitamin D may also help you live longer.

12. Eat vegetables and fruits

Vegetables and fruits are full of vital fibers, vitamins, minerals, and many antioxidants, some of which have powerful biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have lower risks of heart disease, type 2 diabetes, obesity, and other diseases.

13. Make sure you eat enough protein

Eating enough protein is vital to optimum health. Moreover, this nutrient is especially important for losing weight.

High protein intake can greatly boost your metabolism while making you feel full enough to automatically eat fewer calories. It can also reduce cravings for a late-night snack.

Adequate protein intake has also been shown to lower blood sugar levels and blood pressure.

14. Do some heart disease

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It is especially effective at reducing belly fat, which is the harmful type of fat that builds up around your organs. Reducing belly fat should lead to significant improvements in metabolic health.

15. Do not smoke or use drugs, and drink only in moderation

If you smoke or use drugs, deal with these problems first. Diet and exercise can wait. If you drink alcohol, drink it in moderation and consider avoiding it altogether if you tend to drink a lot.

16. Use extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils. It's full of heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil benefits heart health, because people who consume it are less likely to die from heart attacks and strokes.

17. Reduce your sugar intake

Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health.

High sugar intake is linked to many diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.

18. Don't eat too many refined carbohydrates

Not all carbs are the same. Refined carbs are highly processed to remove the fiber from them. They are relatively low in nutrients and can harm your health when consumed in large quantities.

Studies show that refined carbohydrates are linked to overeating and several metabolic diseases.

19. Don't be afraid of saturated fats

Saturated fats have been controversial. While it is true that saturated fats raise cholesterol levels, they also raise good (good) cholesterol and shrink LDL (bad) particles, which is associated with a lower risk of heart disease.

New studies in hundreds of thousands of people have questioned the link between saturated fat intake and heart disease.

20. Lift heavy objects

Weightlifting is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

21. Avoid synthetic trans fats

Synthetic unsaturated fats are harmful man-made fats that are closely related to inflammation and heart disease.

While trans fats have been largely banned in the United States and elsewhere, the U.S. ban has not yet fully gone into effect - and some foods still contain them.

22. Use a lot of herbs and spices

There are many incredibly healthy herbs and spices. For example, both ginger and turmeric have powerful anti-inflammatory and antioxidant effects, which lead to various health benefits.

Due to its powerful benefits, you should try to include as many herbs and spices as possible in your diet.

23. Pay attention to your relationships

Social relationships are incredibly important not only to your mental well-being but also to your physical health. Studies show that people who have close friends and family are healthier and live much longer than those without.

24. Track what you eat from time to time

The only way to know exactly how many calories you are eating is to weigh your food and use a nutrition tracker. It is also essential to make sure you are getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

25. If you have excess belly fat, get rid of it

Belly fat is especially harmful. It accumulates around your organs and is closely related to metabolic disease. For this reason, the size of your waist may be a much stronger sign of your health than your weight.

Cutting carbs and eating more protein and fiber are excellent ways to lose belly fat.

The bottom line

A few simple steps can go a long way toward improving your diet and wellness. However, if you are trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and socializing are important, too. With the tips above, it's easy to make your body feel great every day.