There is a lot of confusion about health and nutrition.
People, even qualified experts, often seem to have the exact opposite opinions.
However, despite all disagreements, there are some things that are supported by research.
Here are 27 health and nutrition tips that are based on good science.
1. Do not drink sugar calories
Secondary drinks are the fattest things you can put on your body.
This is because the liquid sugar calories are not recorded by the brain in the same way as the calories of solid foods.
For this reason, when you drink soda, you end up consuming more total calories.
Secondary drinks are closely related to obesity, type 2 diabetes, heart disease and all kinds of health problems.
Keep in mind that fruit juices are almost as bad as refreshments in this regard. They contain so much sugar and the small amounts of antioxidants DO NOT deny the harmful effects of sugar
2. Eating nuts
Despite being high in fat, the nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and several other nutrients.
Studies show that new ones can help you lose weight and can help you fight type 2 diabetes and heart disease.
In addition, about 10-15% of the calories in nuts are not even absorbed into the body, and some tests suggest that they can increase metabolism.
In one study, it was shown that almonds increased weight loss by 62% compared to complex carbohydrates.
3. Avoid eating processed scrap (eat real foods instead)
All the tilting foods processed in the diet are the most important reason why the world is bigger and sicker than ever.
These foods have been designed to be “hyper-rewarding”, so they deceive our brains to eat more than we need, even leading to addiction in some people.
They are also low in fiber, proteins, and micronutrients (empty calories), but have unhealthy ingredients such as sugar and refined grains.
4. Do not be afraid of coffee
Coffee has been unfairly demonized. The truth is that it is really very healthy.
Coffee is high in antioxidants and studies show that coffee drinkers live longer and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, and many other illnesses.
5. Eat Fatty Fish
Almost everyone agrees that the fish is healthy.
This is particularly true in fatty fish, such as salmon oil, which is loaded with omega-3 fatty acids and several other nutrients.
Studies show that people who eat more fish are less likely to suffer from all types of illnesses, including heart disease, dementia, and depression. If you buy online salmon oil then you visit our online store at herbalmedicos.com.
6. Sleep Enough
The importance of quality sleep cannot be overstated.
It can be as important as diet and exercise, if not more.
Deficient sleep can lead to insulin resistance, it puts appetite hormones and reduces physical and mental performance.
In addition, it is one of the strongest individual risk factors for gaining future weight and obesity. One study showed that the short dream was related to an 89% increase in the risk of obesity in children and 55% in adults.
7. Take care of your health with probiotics and fiber
Bowel bacteria collectively referred to as the intestinal microbiota, are sometimes called “forgotten organs.”
These intestinal errors are incredibly important for all kinds of aspects related to health. An alteration of intestinal bacteria is related to some of the world’s worst chronic diseases, including obesity.
A good way to improve bowel health is to eat probiotic foods (such as live yogurt and sauerkraut), take probiotic supplements and eat a lot of fiber. Fiber works as a fuel for intestinal bacteria
8. Drink some water, especially before meals
Drinking enough water can have many benefits.
An important factor is that it can help increase the number of calories you burn. Salmon oil is the best supplement in pakistan at herbalmedicos.com
According to 2 studies, you can increase metabolism by 24-30% during a period of 1-1.5 hours. This can mean 96 additional burned calories if you drink 2 liters of water per day
The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.
9. Do not drink too much or burn your flesh
Meat can be a nutritious and healthy part of the diet. It is very high in proteins and contains several important nutrients.
The problems occur when the meat is near and burnt. This can lead to the formation of harmful compounds that increase the risk of cancer.
So, eat your flesh, it just does not overgrow or burn it.
10. Avoid bright lights before bedtime
When exposed to bright lights in the evening, this slows the production of the hormone of sound melatonin.
An interesting “hack” is to use a pair of amber glasses that block the blue light from entering your eyes at night.
This allows melatonin to occur as if it were completely dark, helping you sleep better.
11. Take vitamin D3 if you do not take too much sun
Back in the day, most people had vitamin D from the sun.
The problem is that most people do not have much sun these days. They live where there is no sun, or they stay for most of the day or use sunscreen when they leave.
According to data from 2005-2006, approximately 41.6% of the US population is deficient in this critical vitamin.
If proper sun exposure is not an option for you, it complements with vitamin D that has proven to have numerous health benefits.
This includes improving bone health, increasing strength, reducing the symptoms of depression and reducing the risk of cancer, to name a few. Vitamin D can also help you to live longer
12. Eat vegetables and fruits
Vegetables and fruits are the default foods “by default”, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all kinds of antioxidants, some of which have powerful biological effects.
Studies show that people who eat more vegetables and fruits live longer and have a lower risk of cardiopathy, type 2 diabetes, obesity and all kinds of diseases.
13. Be sure to eat enough protein
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
The protein is especially important for weight loss, and works through several different mechanisms.
A high intake of proteins can significantly increase metabolism, while making you feel so full that you eat fewer calories automatically. It can also reduce desires and reduce the desire to chop at night.
It has also been shown that a lot of protein is eaten to lower sugar and blood levels.
14. Do some Cardio, or just walk over
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
It is especially effective at reducing belly fat, the type of harmful fat that accumulates around its organs. Reduced belly fat should lead to significant improvements in metabolic health
15. Do not smoke or take medications, and only drink in moderation
If you are a tobacco smoker, or you abuse drugs, then diet and exercise are the least worried. Before addressing these problems.
If you decide to include alcohol in your life, do it in moderation and consider it completely if you have alcoholic tendencies.
16. Use extra virgin olive oil
Extra virgin olive oil is the healthiest fat on the planet.
It is loaded with monounsaturated fat with heart and powerful antioxidants that can fight inflammation.
Extra virgin olive oil gives many beneficial effects to the health of the heart, and people who consume olive oil have a much lower risk of dying from heart attacks and stroke.
17. Minimize your intake of added sugars
Added sugar is the worst ingredient in the modern diet.
Small quantities are good, but when people eat large amounts, it can cause damage to metabolic health.
A high intake of added sugar is related to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.
18. Do not eat many refined carbohydrates
Not all carbohydrates are created equal.
Refined carbohydrates have been highly processed and removed all fiber removed. They are low in nutrients (empty calories), and can be extremely harmful.
Studies show that refined carbohydrates are related to overexpressing and many metabolic diseases.
19. Do not be afraid of saturated fat
The “war” of saturated fat was a mistake.
It is true that saturated fat increases cholesterol, but also increases HDL cholesterol (the “good”) and changes LDL from small to large, which is associated with a lower risk of heart disease.
New studies that included hundreds of thousands of people have shown that there is no link between the consumption of saturated fats and heart disease.
20. Raise things heavy
Weightlifting is one of the best things you can do to strengthen the body and improve body composition.
It also leads to massive improvements in metabolic health, including the improvement of insulin sensitivity.
The best approach is to go to a gym and lift weights, but doing bodyweight exercises can be just as effective.
21. Avoid artificial trans fat
Artificial trans fat is a serious man-made fat that is strongly related to inflammation and heart disease.
It is best to avoid them like plague.
22. Use lots of herbs and spices
There are many unbelievably healthy herbs and spices.
For example, ginger and turmeric have powerful anti-inflammatory and antioxidant effects, which generate various benefits to health.
You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.
23. Take care of your relationships
Social relationships are incredibly important. Not only for mental well-being, but also for your physical health.
Studies show that people who are close with friends and relatives are healthier and live far more than those who are not.
24. Follow your food intake from time to time
The only way to know exactly what you are eating is to weigh foods and use a nutrition crawler such as Myfitnesspal or Cron-o-meter.
This is important to know how many calories you are eating. It is also essential to make sure you get enough protein, fiber, and micronutrients.
Studies show that people who track their food intake in one way or another tend to be more successful in losing weight and adhering to a healthy diet.
Basically, anything that increases your awareness of what you are eating is likely to help you succeed.
Personally, I keep track of everything that you eat a few days in a row, every few months. Then I know exactly where to do the adjustments to get closer to my goals.
25. If you have excess belly fat, get rid of it
Not all body fat is the same.
It is mainly fat in the abdominal cavity, belly fat, which causes problems. This fat accumulates around the organs and is strongly related to metabolic disease.
For this reason, the size of the waist can be a much stronger marker for your health than the scale number.
Carbohydrates, eating more protein and eating a lot of fiber are excellent ways to get rid of belly fat
26. Do not make a “diet”
Diets are notoriously ineffective and rarely work well in the long term.
In fact, “dieting” is one of the strongest predictors for future weight gain.
Instead of making a diet, try to adopt a healthier lifestyle. Focus on nourishing your body, rather than depriving you.
Weight loss must continue as a natural side effect of better eating options and an improvement in metabolic health
27. Eat the eggs and do not throw the yolk
Whole eggs are so nutritious that they are often called multivitamins of nature.
It is a myth that the eggs are bad for you because of cholesterol. Studies show that they have no effect on blood cholesterol in most people.
In addition, a massive review study that included 263,938 individuals found that egg consumption was not associated with the risk of heart disease.
What we have left is one of the most nutritious foods on the planet, and the rust is where almost all nutrients are found.
Telling people who throw the rust is one of the worst tips in the history of nutrition.
