It’s easy to get confused when it comes to health and nutrition.
Here are 8 health and nutrition tips that are actually based on good science.
1. Avoid processed junk food (eat real food instead)
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
2. Don’t fear coffee
Coffee is very healthy.
It’s high in antioxidants, and 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 .
3.The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance .
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively .
4.Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day .
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.
5. Take vitamin D 3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.
Yet, most people don’t get enough sun exposure.
In fact, about 41.6% of the U.S. population is deficient in this critical vitamin .
If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.
6. Eat vegetables and fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.
7. Don’t smoke or do drugs, and only drink in moderation
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.
8. If you have excess belly fat, get rid of it
Belly fat is particularly harmful.
It accumulates around your organs and is strongly linked to metabolic disease .
For this reason, your waist size may be a much stronger marker of your health than your weight.
Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.
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Note:This presentation contains images that were used under a Creative Commons License.
