10 health and nutrition tips that are actually based on good science for having a good health.
- Don’t eat sugar calories
are the most fattening items you can put into your body.
This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar.
- Avoid processed junk food processed junk food is verry unhealthy.
These foods have been engineered to trigger your pleasure centers, they trick your brain into overeating.
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar.
- Eat fish
Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat a lot of fish have a lower risk of several conditions, including heart disease, dementia, and depression.
- Sleep enough
The importance of getting enough sleep cannot be overstated. This is one of the most important things for a good health.
Poor sleep can disrupt your appetite hormones, and reduce your physical and mental performance.
Not enough 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.
- Drink enough water, especially before meals
Drinking enough water can have numerous benefits.
Studies shows that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters of water per day.
The optimal time to drink it is before meals. study showed that downing 500 ml of water 30 minutes before each meal increased weight loss.
- Avoid bright lights before sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin.
A strategy is to use a pair of amber-tinted glasses that block blue light.
This allows melatonin to be produced as if it were completely dark, helping you sleep better.
- Take vitamin D3 if you don’t get enough sun exposure
Sunlight is a important source of vitamin D.
Resources say that about 41.6% of the U.S. population is deficient in this critical vitamin D.
If you don’t get enough 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.
- Eat enough fruit and vegetables
Fruit and vegetables are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease.
- Be sure to eat enough protein
Eating enough protein is vital for optimal health.
High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack
- Do a lot of training (cardio)
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.