Easy to get confused when it comes to health and nutrition. qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health. a number of wellness tips are well supported by research. Here are 10 health and nutrition tips that are based on scientific evidence. Which is may help you a lot for your wellness.
Sweetened teas are the primary source of added sugar in the American diet. findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and diabetes, even in people who are not carrying excess body fat. Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity y in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.
Healthier alternatives include:
- unsweetened teas
- sparkling water
Eat Nuts and Seeds
Nutsmay help you lose weight and reduce the risk of developing type 2 diabetes and heart disease. Some people avoid nuts because of high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals. one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or diabetes.
Avoid Ultra-Processed Foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors. Ultra-processed foods are like snack cakes, fast food frozen meals, canned foods, chips.
Ultra-processed foods are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, diabetes, heart disease, and other chronic conditions in addition to low quality ingredients like inflammatory fats, added sugar they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars. Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease.
Tracking can also provide insights into your protein, fiber, and micronutrient intake. Though some studies have found a link between tracking calories and disordered eating tendencies, there is some evidence that suggests that people who track their food intake tend to be more successful at losing weight and maintaining their weight loss.
Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients.
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. Avoiding them should be much easier now that they have been completely banned in the United States and many other countries. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats.
Minimize Your Sugar Intake Sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, diabetes, and heart disease.
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health.
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties. Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence.
Despite some controversy over it, coffee is loaded with health benefits. It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses. The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
A few simple steps can go a long way toward improving your wellness. Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important. With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health.
One more thing to added, there are lots of suggestions on this list that can help you improve your health, but it’s best to put just one or two into practice at a time so you do not get burned out. As more of these healthy actions become habits, you can add more into your routine.