30 Health and Nutrition Tips That Are Actually Evidence-Based

'Keeping the body in good health is a duty to be abided by everyone. Your mind can stay strong and clear only if your body is healthy and tough!”  — This famous quote from the Great Buddha explains so well how our physical health goes hand in hand with the health of our mind. So, if you want a healthy mind and a contented life, you must take good care of your physical health and fitness.

Everyone knows that proper nutrition is essential for their good health and growth. However, most of us go clueless when it comes to being aware of the right ways to get essential nutrition and maintain good health. If you are also one of those folks, here’s good news for you. Through this article, we bring you the most useful and effective health and nutrition tips that are actually based on certain evidence. Go through the following tips very carefully so you don’t miss any important points:

1. You must avoid drinking sugary beverages as much as you can. Sugary beverages are shockingly associated with a number of health issues such as obesity, diabetes, and heart diseases among many others. Moreover, keep in mind that these sugary drinks include natural fruit juices as well, which are as bad as your cola drinks. The small number of antioxidants in fruit juice can’t cancel out the damaging effects of the        sugar.

2. You should try eating more nuts. Although nuts are high in calories, they are known to be incredibly healthy and nutritious. They are loaded with some great nutrients such as fiber, magnesium, and vitamin E, among many others.

3. Don’t munch on too much processed junk food. In fact, avoid eating it as much as you can, and eat real, nutritious food instead. Junk food can make you dull and obese.

4. People who are afraid of coffee must realize that it has been unnecessarily demonized. If you are also one of those folks who fear coffee, you must stop doing it right away. The truth is that coffee is actually high in antioxidants and can be extremely healthy if taken in moderation.

5. Try eating more fatty fish, which includes salmon. So that you know, we must tell you that salmon is a great source of omega-3 fatty acids as well as various other essential nutrients.

6. You must get enough sleep, which is sufficient for your body to be healthy and active. Poor sleep can trigger insulin resistance in your body and reduce its physical as well as mental performance.

7. Make drinking plenty of water a habit, especially before your meals. It can have a number of health benefits, one of which is increasing the number of calories your body burns. Also, certain studies have shown that drinking enough water prior to meals can boost your metabolism by 25 to 30 percent. Isn’t that amazing?

8. Avoid overcooking your meat or burning it for taste. Meat can be the most nutritious and healthy part of your diet. Apart from being high in protein, it also contains many significant nutrients. However, overcooked or charred meat can be equally harmful. Certain recent studies have shown that overcooking your meat can result in the formation of some harmful compounds in it, which increases the risk of cancer for the      person who consumes it.

9.   Try to avoid bright light before you hit the bed at night. Bright lights can slow down the production of the sleep hormone called melatonin in your body and sleeplessness can lead you to a number of health issues.

10. Eat more veggies and fruits. They are known to be default or natural health foods for certain reasons. Fruits and vegetables are loaded with numerous nutrients that your body requires to stay fit as a fiddle. These nutrients include minerals, vitamins, antioxidants, and so forth.

11. Do some aerobic or cardio exercises on an everyday basis, or just try to move or walk more. This is one of the best ways to take care of your physical as well as mental well-being. It can amazingly reduce your belly fat, which causes great harm to your metabolic health.

12. If you are a regular smoker or abuse drugs by any chance, just give up these detrimental habits without any further ado. You must make yourself understand that these bad habits can cause irremediable damage to your health.

13. If you choose to consume alcohol, do it only in moderation. However, you must avoid it completely if you think that you have alcoholic tendencies.

14. Try to avoid too much added sugar, which is potentially the worst ingredient in modern diets. It can damage your metabolic health like nothing else.

15. Eating a lot of refined carbohydrates can also be extremely damaging to your health. So, avoid taking them as much as you think you can.

16. Do not shy away from saturated fat. It is true of saturated fat that it raises cholesterol. However, the cholesterol that it raises is HDL, the good one. It also increases LDL, or bad cholesterol, from small to large, and it can reduce your risk of contracting any heart disease.

17. Try to lift as much weight as you can on a daily basis. It can make your muscles stronger and improve the composition of your entire body. It can also improve your metabolic health to the hilt.

18. Never consume artificial or man-made trans fats. These fats are extremely harmful and can lead to inflammation or heart disease.

19. Avoid consuming ultra-processed food items such as snack cakes, junk food, frozen meals, chips, canned foods, and so on. You must recognize the fact that these foods are altered and are not in their natural form. This modification can be the cause of numerous health issues.

20. Gut microbiota, or the bacteria in your gut, are instrumental in your overall well-being. The disruption in microbiota can be responsible for a myriad of digestive issues. So, you must always feed your gut bacteria with probiotic food such as sauerkraut, yogurt, etc.

21. Boost your intake of vitamin D if you feel your body is lacking in it like most people. Maintaining adequate vitamin D levels is very important for your body to have stronger bones and an enhanced immune system.

22. Your body requires adequate protein to stay healthy, for it is required by your body to make new cells and tissues. So, you must treat your body with a high protein intake.

23. Increase your consumption of extra virgin olive oil, which is probably the healthiest vegetable oil available. It is a great source of powerful antioxidants as well as monounsaturated fats.

24. You should limit your intake of refined fibers as much as possible. These fibers are very low in nutrients and can significantly damage your health.

25. Never shy away from adding plenty of healthy herbs and spices such as ginger and turmeric to your meals. They can keep you in good health beyond a shadow of a doubt.

26. Be more socially active to stay fit as a flea. Some recent studies have shown that healthy social relationships are not only instrumental in maintaining your mental health, but they can aid your physical fitness as well.

27. Instead of going on a diet, try adopting a healthier lifestyle to stay fit and fine.

28. Eat more eggs and do not throw away the yolk like most people. Eggs are usually known as nature’s multivitamin because of being highly nutritious. It is just a myth that eggs give you bad cholesterol.

29. Track your food and calorie consumption frequently. It will provide insights into your fiber, protein, and micronutrient intake.

30. Eat your food like medicine and never tend to indulge in overeating.

Conclusion:

In the end, we hope that all those tips we gave above were helpful to you. Moreover, we just want you to try them and stay hale and hearty for the rest of your life.