These health and nutrition tips are evidence-based

When it comes to nutrition and health, it’s easy to understand. Even experts have opposing views, making it hard to determine how to improve your health.

Research has shown that a few wellness tips can be backed up by science.

Limiting sugary drinksThe primary Source of sugar added to the American diet is sweetened drinks such as sodas, fruit juices, and teas (1Trusted Source).

Several studies have shown that sugar-sweetened drinks can increase the risk of heart disease, type 2 diabetes, and even obesity in people (2Trusted Source).

The sugar-sweetened drinks are particularly harmful to children. They can cause obesity and conditions that do not usually develop until adulthood, such as type 2 diabetes, hypertension, and non-alcoholic liver disease.

Nuts and seeds

Nuts are high-fat, so some people avoid them. Nuts and seeds can be incredibly nutritious. Nuts and seeds are rich in protein, fiber, vitamins, and minerals.

Consuming nuts can help you lose weight and reduce your risk of heart disease and type 2 diabetes (8Trusted Source).

A large observational study also found that a low intake of nuts and seeds could be linked to an increased risk of death due to heart disease, stroke, or type 2 diabetes ( 9Trusted Source).

Avoid ultra-processed food

Foods that have been significantly altered from their original state are ultra-processed. These foods often contain added sugar, highly refined oils, salt, preservatives, and artificial sweeteners. They may also include colors, flavors, and colors ( 10Trusted Source).

They are usually low in micronutrients, fiber, and protein. They are mainly empty calories.

Coffee is not a fear

Coffee is an excellent source of health benefits, despite some controversy.

Coffee is rich in antioxidants. Some studies have shown that coffee consumption can lead to a longer life and reduced risk of Parkinson’s disease, Alzheimer’s disease, and other diseases (16TrustedSource, 17TrustedSource, 18TrustedSource, 19TrustedSource).

It is recommended that pregnant women limit or altogether avoid this food because of its link to low birth weight (18Trusted Source).

It’s better to drink coffee and caffeine-based products in moderation. Excessive caffeine consumption can cause health problems like insomnia and palpitations. Avoid high-calorie and high-sugar coffee additives like sweetened creamer to enjoy your coffee safely and healthily.

Fatty fish is good for you

Fish is an excellent source of protein and healthy fat. This is especially true for fatty fish such as Salmon, loaded with anti-inflammatory Omega-3 fatty acids and other nutrients.

According to studies, people who regularly eat (fish) have a reduced risk of several diseases, such as heart disease, dementia, and inflammatory bowel disorder.

Sleep enough

It is impossible to overstate the importance of getting enough good sleep.

Sleep deprivation can lead to insulin resistance and affect your body’s ability to perform.

Poor sleep is a significant risk factor for obesity and weight gain. People who don’t get enough sleep make more food choices high in sugar, fat, and calories. This can lead to weight gain.

Feed your gut bacteria

The bacteria that live in your gut are known as the Gut Microbiota, and they play a vital role in overall health.

The disruption of gut bacteria has been linked to chronic diseases such as obesity and digestive disorders ( 30Trusted Source, 31Trusted Source).

Fiber is a prebiotic or a food source for your gut bacteria (a href=”https://pubmed.ncbi.nlm.nih.gov/31434172/”>32Trusted Source/a>). Fiber is a prebiotic or food source for gut bacteria.

Stay hydrated

It is important to remember that hydration is a crucial indicator of good health. Staying hydrated ensures that your body functions optimally and your blood volume is adequate ( 34Trusted Source).

Water contains no calories, sugar, or additives.

There is no standard amount of water that you should drink per day. However, it’s essential to ensure your thirst has been adequately satisfied ( 35Trusted Source).

Avoid eating meats that are heavily charred

It is a healthy and nutritious part of the diet. It is a prosperous source of protein and also a good source of nutrients.

The problem occurs when the meat is charred. The charring of the heart can cause harmful compounds to form, which may increase the risk of certain cancers. ( 37Trusted Source).

You should also limit your consumption of red and processed meats like lunch and bacon as these are linked to overall cancer risk. Limit your processed and red meats such as lunch, bacon, and ham. These are associated with colon and general cancer risks ( 38TrustedSource 41TrustedSource).

Avoid bright lights when sleeping

The blue light spectrum of bright lights can disrupt the production of Melatonin, the hormone that helps you sleep (42Trusted Source).

Wearing blue-light-blocking glasses can help you reduce your exposure to blue light, especially if using a computer screen or any other digital device for a long time. You should also avoid digital screens 30 minutes to one hour before bedtime (43Trusted Source).

As the evening approaches, this can help you sleep better by helping your body produce Melatonin more naturally.

Take vitamin D if you’re deficient

Most people are deficient in vitamin D. Although not harmful; these deficiencies can improve your health. They can reduce symptoms of depression, strengthen your immune system and lower your cancer risk (44Trusted Source; 45Trusted Source; 46Trusted Source; 47Trustedsource).

Vitamin D levels can be low if you don’t spend much time in the sun.

It’s worth checking your vitamin D levels if you have the opportunity. This will allow you to correct them if needed by taking vitamin D supplements.

Get Moving

Exercise, also known as cardio or aerobic exercise, benefits your physical and mental health.

This is especially effective in reducing the dangerous belly fat that accumulates around your organs. Reducing belly fat can significantly improve metabolic health ( 53TrustedSource ).

The Physical Activity Guidelines for Americans recommends that we aim for 150 minutes of moderate-intensity weekly exercise (54 Trusted sources).