When it comes to health and nutrition, there is a lot of confusion. People, even qualified experts, often seem to have the exact opposite opinions. Despite all the disagreements, there are some things that are well supported by research.
Here are health and nutrition tips that are actually based on good science.
- Don’t drink sugar calories.
Sugary drinks are the most fattening things you can put into your body. Keep in mind that fruit juices contain as much sugar as soda, and the small amounts of antioxidants do not negate the harmful effects of the sugar.
- Eat nuts.
Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients.
- Avoid processed junk food (eat real food instead).
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before. They trick our brains into eating more than we need, even leading to addiction in some people.
- Don’t fear coffee.
Coffee has been unfairly demonized. The truth is that it’s actually very healthy. It’s high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes and numerous other diseases.
- Eat fatty fish.
Pretty much everyone agrees that fish is healthy. Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.
- Get enough sleep.
The importance of getting enough quality sleep can not be overstated.
- Drink some water, especially before meals.
Drinking enough water can have numerous benefits. You can amount to 96 additional calories burned if you drink 2 liters of water per day.
- Don’t overcook or burn your meat.
The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer.
- Eat vegetables and fruits.
Vegetables and fruits are the “default health foods, and for good reason. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease.
- Make sure to eat enough protein.
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
- Do some cardio, or just walk more.
Doing aerobic exercise (or cardio) is one of the best things you can do for your health.
- Use plenty of herbs and spices.
There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.