Many natural remedies can improve your health. These include avoiding charred or sugared meats and adding sugar. You could also try meditation.
Even experts with a high level of expertise often have opposing views about what is healthy, making it difficult to determine what to do to improve one’s health.
Research has shown that despite the many disagreements about wellness, a few tips have been proven to be effective.
Here are 27 tips for health and nutrition that are based on scientific evidence.
1. Limiting sugary drinks
The primary Source of sugar added to the American diet is sweetened drinks such as sodas, fruit juices and teas (1TrustedSource).
Even people with no excess body weight who drink sugar-sweetened drinks are at risk for heart disease and type 2 diabetes.
The sugar-sweetened drinks are particularly harmful to children. They can cause obesity and conditions like type 2 diabetes that do not usually develop until adults, such as high blood pressure or non-alcoholic fatty hepatitis (3TrustedSource, 4TrustedSource, 5TrustedSource).
Healthier alternatives include:
- Water
- Unsweetened teas
- Sparkling water
- Coffee
2. Nuts and seeds
Some people avoid nuts because of their high fat content. However, nuts and seeds can be incredibly nutritious. They are rich in protein, fibre, vitamins, and minerals.
Nuts can help you lose weight and reduce your risk of heart disease and type 2 diabetes (8Trusted Source).
A large observational study also found that a low intake of nuts and seeds could be linked to a higher risk of dying from heart disease, stroke or type 2 diabetes (9TrustedSource).
3. Avoid ultra-processed food
Foods that have been ultra-processed (UPFs) are those whose ingredients are substantially altered from their original state. These foods often contain added sugar, highly processed oil, salt and preservatives. They may also include artificial sweeteners or colours.
Examples include:
- snack cakes
- Fast food
- frozen meals
- Packaged cookies
UPFs are highly palatable, making them easy to overeat. They also activate reward-related brain regions, which can cause excess calories and weight gain. Ultra-processed foods can cause obesity, heart disease, type 2 diabetes, and other chronic diseases.
They are usually low in micronutrients, fibre, and protein. They are mainly empty calories.
4. Coffee is not a fear
Coffee is a great source of health benefits, despite some controversy.
Coffee is rich in antioxidants. Some studies have shown that coffee consumption can lead to a longer life and reduced risk of Parkinson’s disease, Alzheimer’s disease, and other diseases (16TrustedSource, 17TrustedSource, 18TrustedSource, 19TrustedSource).
It is recommended that pregnant women limit or completely avoid this food because of its link to low birthweight (18TrustedSource).
It’s better to drink coffee in moderation. Caffeine can cause health problems such as insomnia and heart palpitations. To enjoy your coffee in a healthy and safe way, avoid high-calorie and high-sugar coffee additives, such as sweetened creamer.
5. Fatty fish is good for you
Fish is an excellent source of protein and healthy fat. Salmon, for example, is a rich source of omega-3 fatty acids, which help to reduce inflammation and other nutrients (20TrustedSource, 21TrustedSource).
Studies have shown that people who regularly eat fish have a reduced risk of several diseases, such as heart disease, dementia, and inflammatory bowel disorders (22Trusted Source, 23Trusted Source, 24Trustedsource).
6. Sleep enough
It is impossible to overstate the importance of getting enough good quality sleep.
Sleep deprivation can lead to insulin resistance and can affect your body’s ability to perform (25TrustedSource, 26TrustedSource, 27TrustedSource, 27aTrustedSource).
Poor sleep is also a major risk factor for obesity and weight gain. People who don’t get enough sleep make more food choices that are high in sugar, fat, and calories. This can lead to weight gain.
7. Feed your gut bacteria
Gut microbiota is a collective term for the bacteria that live in your gut. They are extremely important to overall health.
Some chronic diseases, such as obesity and digestive issues, are linked to a disruption in gut bacteria (30TrustedSource, 31TrustedSource).
Fermented foods such as yoghurt and sauerkraut are good for gut health, along with taking probiotics supplements when necessary. Also, consuming plenty of fibre is a great way to improve your gut’s health. Fibre is a prebiotic or food source for gut bacteria.
8. Stay hydrated
It is important to remember that hydration is a key indicator of good health. Staying hydrated ensures that your body functions optimally and your blood volume is adequate (34Trusted Source).
Water is the best hydration method since it contains no sugar or calories.
There is no standard amount of water that you should drink per day. However, it’s important to make sure that you are sufficiently quenched.
9. Avoid eating meats that are heavily charred
Meat is a healthy and nutritious part of your diet. It is a great source of protein and nutrients (36TrustedSource).
The problem occurs when the meat is charred. The charring of meat can cause harmful compounds to form, which may increase the risk of certain cancers.
Try not to burn or char your meat when you are cooking it. Limit your intake of processed and red meats, such as lunch meats, bacon, and ham, which are associated with colon cancer and overall cancer risks (38TrustedSource, 39TrustedSource, 40TrustedSource, 41TrustedSource).
10. Avoid bright lights when sleeping
Bright lights’ blue spectrum can disrupt the production of melatonin, the hormone that helps you sleep (42TrustedSource).
Wearing blue-light-blocking glasses is one way to reduce your exposure to blue light, especially if you are using a digital screen or computer for a long time. Another option is to avoid digital screens 30 minutes to 1 hour before bedtime (43TrustedSource).
You can sleep better by helping your body produce more melatonin as the evenings progress.
11. Take vitamin D if you’re deficient
The majority of people are deficient in vitamin D. Although this is not immediately harmful, it can improve your health. It will strengthen your bones, reduce symptoms of depression, boost your immune system and lower your cancer risk (44TrustedSource, 45TrustedSource, 46TrustedSource, 47TrustedSource).
Vitamin D levels can be low if you don’t spend much time in the sun.
It’s worth getting your vitamin D levels checked if you have the opportunity. This will allow you to correct them if needed by taking vitamin D supplements.
12. Fruits and vegetables are good for you
Fruits and vegetables are rich in prebiotic fibers, vitamins, minerals, and antioxidants, many of which have powerful health benefits.
Studies have shown that people who consume more fruits and vegetables tend to live longer and have lower risks of heart disease, obesity, and other diseases (48 Trusted Source, 49 Trusted Source).
13. Eat adequate protein
Consuming enough protein is important for optimum health, as it gives the body the raw materials needed to create new tissues and cells (50TrustedSource).
This nutrient also plays a crucial role in maintaining a healthy body weight.
It may also reduce cravings and your desire to snack late at night (51Trusted Source, 52Trusted Source, 52aTrusted Source). It can also help reduce your cravings and the desire to snack at night. (51TrustedSource, 52TrustedSource, 52aTrustedSource).
14. Get Moving
Cardiovascular exercise is one of the best ways to improve your physical and mental health.
This is especially effective in reducing the dangerous type of belly fat that accumulates around your organs. Reduced belly weight may improve your metabolic health. (53TrustedSource).
The Physical Activity Guidelines for Americans recommend that we aim for 150 minutes of moderate-intensity exercise per week (54TrustedSource).
15. Do not smoke, use drugs or drink excessively.
Smoking, drug abuse, and alcohol abuse all have a negative impact on your health.
Consider quitting or reducing your consumption if you are a smoker. (54aTrusted Source, 54bTrusted Source)
You can find resources online and in your community to assist you. Speak to your doctor about resources.
16. Extra virgin olive oil
Extra virgin olive is the healthiest oil you can use. It is loaded with monounsaturated fatty acids and antioxidants, which have anti-inflammatory effects (55Trusted Source, 56Trusted Source).
Some evidence suggests that extra virgin olive oil can be beneficial to heart health. People who consume it are less likely to die from strokes and heart attacks (57Trusted Source).
17. Minimize your sugar intake
Sugar is a common ingredient in many modern foods and beverages. High sugar intake has been linked to obesity and type 2 diabetes (1TrustedSource, 2TrustedSource, 58TrustedSource).
Dietary Guidelines for Americans recommend limiting added sugar intake to less than 10% of daily calories. In comparison, the World Health Organization suggests reducing added sugars by 5% of daily calories or less for optimal health. (59Trusted source, 60Trusted source).
18. Limit your intake of refined carbohydrates
Not all carbohydrates are the same.
The fibre has been removed from refined carbs. Overeating them can be harmful to your health because they are low in nutrients. The majority of ultra-processed food is made up of refined carbohydrates, such as white flour, processed corn and added sugars.
A diet rich in refined carbohydrates may lead to obesity, type 2 diabetes, and other chronic diseases (61TrustedSource, 62TrustedSource, 63TrustedSource, 64TrustedSource).
19. Lift weights
Strength and resistance exercises are among the best ways to improve your body composition and strengthen your muscles.
This may lead to improvements in metabolic health, including increased insulin sensitivity, which means your blood sugar levels will be easier to control, and an increase in your metabolic rate or the number of calories you burn when at rest (65TrustedSource, 66TrustedSource).
If you don’t have weights, you can create resistance using your bodyweight or resistance band. This will give you a similar workout and many of the benefits.
Resistance training is recommended twice a week by the Physical Activity Guidelines for Americans (67Trusted Source).
20. Avoid artificial trans fats
Artificial trans fats, also known as artificial trans fats, are linked to heart disease and inflammation (68Trusted Source).
Now that they are banned in many countries, including the United States, it should be easier to avoid them. Some foods contain small amounts of naturally occurring trans fats, but these are not as harmful as artificial trans fats.
21. Spices and herbs are plentiful.
Today, we have a wider variety of herbs and spice options at our fingertips. Not only do they add flavour, but they may also have several health benefits (70Trusted Source).
Ginger and turmeric, for example, have powerful anti-inflammatory effects and antioxidant properties that may improve your health overall (71Trusted Source, 72Trusted Source).
You should include as many herbs and spices as possible in your diet due to their potential health benefits.
22. Nurture your social connections
Your mental and physical health are both affected by your social relationships.
People who are close to family and friends live longer and healthier (73TrustedSource, 74TrustedSource).
23. Track your food intake sporadically
Some people can benefit from using a nutrition tracking app and weighing their food to determine how many calories they consume (75TrustedSource, 76TrustedSource). The tracking can provide insight into their fibre, protein, and micronutrient intake.
There is evidence that tracking can cause disordered eating (74TrustedSource, 77TrustedSource, 78TrustedSource, 79TrustedSource).
Speak to a doctor first before implementing this strategy.
24. How to get rid of excess abdominal fat
Visceral fat, or excessive abdominal fat, is a type of harmful fat distribution linked to increased risks of cardiometabolic diseases, such as type 2 diabetes and heart disease (80TrustedSource).
Your waist size, waist-to-hip ratio and weight may not be as good a measure of your health.
Reduced refined carbs, eating more fibre and protein, and reducing stress, which can lower cortisol (a stress hormone responsible for abdominal fat deposition), are all possible strategies to help you lose belly fat (81TrustedSource, 82TrustedSource, 83TrustedSource, 84TrustedSource).
25. Avoid restrictive diets
Diets rarely work long-term and are ineffective. Past dieting can predict future weight gain. (85TrustedSource)
It is difficult to lose weight when you are on a restrictive diet. This is because restrictive diets lower your metabolism rate or the number of calories that you burn. They also alter your hunger and satiety hormonal levels, making you feel hungrier. This can lead to strong cravings for food high in calories, fat, and sugar.
This is the recipe for weight gain after dieting, also known as “yoyoing”.
Adopt a healthier lifestyle instead of dieting. Instead of starving your body, focus on feeding it.
As you switch to whole, nutritious food — which is naturally more filling and contains fewer calories than processed food (14TrustedSource), weight loss will follow.
26. Eggs whole are good for you
It’s a myth, despite the endless debate on eggs and their health. The cholesterol in eggs is not bad for you. They have a minimal impact on blood cholesterol for most people and are a good source of nutrients and protein (87TrustedSource, 88TrustedSource).
A review of 263,938 individuals found that egg consumption was not associated with the risk of heart disease (88TrustedSource).
27. Meditate
Stress can negatively impact your health. Stress can have a negative impact on your health. It can influence blood sugar levels and food choices. It may also affect your susceptibility to illness, weight, fat distribution and more. It’s therefore important to find ways to manage stress (88aTrustedSource) effectively.
There is scientific evidence that meditation can help reduce stress and improve health (89Trusted Source, 90Trusted Source).
Researchers found that in a study of 48 people with either high blood pressure or type 2 diabetes (or both), meditation reduced inflammation and LDL cholesterol compared to the control group. The meditation group also reported an improved level of mental and physical well-being (91TrustedSource).
Bottom line
Simple steps can make a big difference in your health and eating habits.
If you want to lead a healthier lifestyle, don’t just focus on what you eat. Exercise, sleep and social connections are all important.
The tips provided above are based on scientific evidence and can be used to make small changes that have a significant impact on your health.
