It’s easy to get confused when it comes to health and nutrition. Optimal health can be difficult to achieve when well-informed minds hold opposing views. However, there are quite a few wellness tips that are backed up by research and evidence in spite of all the disagreements.
Listed below are ten scientifically proven health and nutrition tips.
1. Don’t eat ultra-processed foods
The term ultra-processed refers to foods containing ingredients significantly modified from their original state. Often, they are filled with additives such as sugar, oil, salt, preservatives, artificial sweeteners, colors, and flavors.
Some examples are:
- Bakery items
- Junk food
- Processed meals
- Canned foods
- Snacks
It is easy to overeat ultra-processed foods because they are highly palatable and activate reward-related brain regions, resulting in excess calories. In studies, ultra-processed food diets have been linked to obesity, type 2 diabetes, heart disease, and other chronic diseases.
Additionally, they usually lack fiber, protein, and micronutrients in addition to inflammatory fats, sugars, and refined grains. Therefore, most of their calories are empty.
2. Avoid smoking, drug use, and excessive drinking
Smoking, using drugs, and drinking alcohol all pose serious health risks.
If you participate in any of these activities, consider limiting your intake or quitting to help reduce your risk of severe and fatal health conditions. If you need assistance with this, there are resources available online – and most likely in your local community – that can help you. Facilities like Delphi Health center also health treat addiction and underlying conditions. Visit their website delphihealthgroup.com to talk with a doctor and learn more about accessing resources.
3. Get enough sleep
Sleep is essential for a healthy lifestyle.
Sleep deprivation increases insulin resistance, disrupts appetite hormones, and impairs mental and physical performance.
Additionally, lack of sleep is one of the strongest risk factors for weight gain and obesity. It makes a person gain weight by causing them to make poor food choices with high fat, sugar, and calorie content.
4. Don’t eat heavily charred meats
Consuming meat in your diet is beneficial since it is nutrient-dense, healthy, and protein-rich.
Burnt or charred meat, however, can cause problems. Charring can cause harmful compounds to form that may increase your risk of cancer.
Avoid burning or charring meat when cooking. Moreover, limit the intake of red and processed meat, such as lunch meat and bacon, because they increase the risk of colon cancer and overall cancer.
5. Avoid bright lights before sleep
Blue light wavelengths can disrupt melatonin production in the body, especially if exposed to it in the evening. Despite this, we are all constantly exposed to blue light wavelengths emitted by our cell phones.
So, if you spend much time on a computer or other digital screens before bed, take notes and work on them. You can reduce your exposure to blue light by wearing blue light-blocking glasses.
During the evening, the body naturally produces more melatonin, which helps you sleep better.
6. Don’t fear coffee
Even though coffee has some controversy surrounding it, it has a lot of health benefits.
Several studies have linked coffee consumption to a reduced risk of type 2 diabetes, Parkinson’s disease, and Alzheimer’s disease, among others.
Evidence suggests that 3–4 cups per day is the most beneficial intake amount, although pregnant women should avoid it completely as it has been linked to low birth weight.
Nevertheless, coffee and caffeine-containing items should be consumed in moderation; excessive caffeine consumption can cause health problems such as insomnia and heart palpitations. If you wish to enjoy coffee healthily, restrict your intake to less than 4 cups a day and avoid sugary, high-calorie additives.
7. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest oils you can use. This oil is high in monounsaturated fats, heart-healthy fats, and powerful antioxidants that can prevent inflammation and keep your heart in good shape.
According to some studies, people who consume extra virgin olive oil have a lower risk of dying from heart attacks and strokes as compared to those who do not consume it.
8. Minimize your sugar intake
The prevalence of added sugar in modern food and drinks has increased dramatically over the past few decades. Several studies have shown that a high intake of sugar is one of the triggers for obesity, type 2 diabetes, and cardiovascular disease.
As the Dietary Guidelines for Americans suggests, every individual must keep their daily added sugar intake to no more than 10% of their daily calorie intake. The World Health Organization advises keeping added sugars to no more than 5% of your daily calories for optimal health.
9. Lift heavy weights
If you want to strengthen your muscles and improve your physique, one of the most effective exercises you can do is resistance and strength training.
It will also positively impact other aspects of your metabolic health. This includes improved insulin sensitivity, which means your blood sugar levels are easier to control. In addition, it may also increase your metabolic rate, which is the number of calories you burn at rest.
There are many benefits to exercising with weights. However, if you do not have them, you can use your own body weight or resistance bands to create resistance. This will enable you to get a more intense workout with many of the same benefits.
The Physical Activity Guidelines for Americans recommend that resistance training should be done twice a week as part of a healthy lifestyle.
10. Use plenty of herbs and spices
Our kitchens are filled with various herbs, spices, and condiments more than ever before these days. The benefits of these foods are not only limited to providing flavor, but they may also have several health benefits.
The anti-inflammatory and antioxidant effects of ginger and turmeric, for instance, can help improve your overall health as well as improve your metabolism and blood flow.
As herbs and spices have powerful potential benefits for your health, you should try to include a wide variety of them in your diet. This will enable you to achieve maximum benefits.
11. Nurture your social relationships
The importance of social relationships – with your friends, family, and loved ones you care about – can profoundly impact your mental and physical health.
Strong evidence shows that individuals with close friends and family live healthier lifestyles and live for a longer time than those who do not.
The bottom line
You can make a great deal of difference in how you eat and how healthy you are by taking a few simple steps. If you’re looking to improve your health, you shouldn’t just concentrate on what you eat; exercise, sleep, and social relationships are just as important in leading a healthy lifestyle.
You can take small steps that can greatly impact your overall health with the help of the evidence-based tips above that you can easily incorporate into your daily routine.
