27 Health and Nutrition Tips That Are Actually Evidence-Based

27 Health and Nutrition Tips That Are Actually Evidence-Based0

It’s easy to get confused about health and nutrition.

Even qualified experts often seem to have the opposite opinion.

However, despite all the disagreements, a number of wellness tips support the research.

Here are 27 health and nutrition tips based on good science.
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1. Don't drink sugar calories
Sugary drinks are one of the fattiest things you can incorporate into your body.

This is because your brain does not measure calories from liquid sugar for solid food (1 reliable source).

So, when you drink soda, you eat more calories (2 trusted sources, 3 trusted sources).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and many other health problems (4 trusted source, 5 trusted source, 6 trusted source, 7 trusted source).

Keep in mind that some fruit juices can be as bad as soda in this regard because they sometimes contain sugar. Their small amount of antioxidants does not rule out the harmful effects of sugar (8 is a reliable source)http://gestyy.com/w6pr9w
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.

They contain magnesium, vitamin E, fiber and many other nutrients (9).

Studies show that nuts can help with weight loss and help fight type 2 diabetes and heart disease (10 Trusted Sour, 11 Trusted Sour, 12 Trusted Sour).

In addition, your body does not absorb 10-15% of calories. Some evidence suggests that this diet may enhance metabolism (13 Trusted Source).

In one study, almonds showed a 62% increase in body weight compared to complex carbons (14 trusted sources).


3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.

These foods are designed to activate your food centers, so they can cause your brain to over-eat - promoting food addiction in some people (15 credible sources).

These are usually low in fiber, protein, and micronutrients, but are high in unhealthy ingredients such as added sugar and refined grains. Therefore, they provide mostly empty calories.


4. Don't be afraid of coffee
Coffee is very healthy.

Studies have shown that coffee consumption is associated with longevity and reduces the risk of type 2 diabetes, Parkinson's, Alzheimer's disease and many other diseases (16 trusted sources, 17 trusted sources, 18 trusted sources, 19, 20, 21 trusted sources).

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 other nutrients.

Studies show that people who eat the most fish are less likely to have a number of conditions, including heart disease, dementia, and depression (23 trusted source, 24 trusted source, 25).
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6. Get enough sleep
The importance of getting adequate sleep is not overwhelming.

Poor sleep can increase insulin resistance, inhibit appetite hormones, and decrease physical and mental performance (26 Trusted Source, 27 Trusted Source, 28 Trusted Source, 29 Trusted Source).

What’s more, poor sleep is one of the strongest personal factors for weight gain and obesity. One study linked inadequate sleep to 89% and 55%, respectively, in children and adults with an increased risk of obesity (a reliable source of 30).

7. Keep an eye on the health of your pregnancy with probiotics and fiber
The bacteria in your gut are called the gut microbiota, which is incredibly important to overall health.

Damage to the gut bacteria has been associated with some of the most serious chronic diseases in the world, including obesity (a reliable source of 31, 32).

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, eating probiotic supplements, and eating plenty of fiber. It is worth noting that fiber acts as a fuel for your gut bacteria (33 Trusted Source and 34 Trusted Source).

8. Drink some water, especially before eating
Drinking enough water can be beneficial.

Surprisingly, it increases the number of calories you burn.
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Two studies indicate that metabolism can increase by 24–30% within 1–1.5 hours. Drinking 8.4 cups (2 liters) of water per day will cause you to burn 96 extra calories (35 Trusted Source, 36 Trusted Source).