27 Health and Nutrition Tips That Are Actually Evidence-Based
It’s easy to get confused when it comes to health and nutrition.
Even qualified experts often seem to hold opposing opinions.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are actually based on good science.
1. Don’t drink sugar calories
Sugary drinks are among 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 (1).
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. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8).
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9).
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13).
3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
4. Don’t fear coffee
Coffee is very healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16, 17, 18, 19, 20, 21).
5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat.
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
What's more, poor 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, respectively (30).
7. Take care of your gut health with probiotics and fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32).
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33, 34).
8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37).
9. Don’t overcook or burn your meat
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38).
When you cook meat, make sure not to overcook or burn it.
10. Avoid bright lights before sleep
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
11. Take vitamin D3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.
Yet, most people don’t get enough sun exposure.
If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
12. Eat vegetables and fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
13. Make sure to eat enough protein
Eating enough protein is vital for optimal health.
What’s more, this nutrient is particularly important for weight loss (52).
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 late at night (53, 54, 55, 56).
14. Do some cardio
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
15. Don’t smoke or do drugs, and only drink in moderation
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.
16. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils.
17. Minimize your sugar intake
18. Don’t eat a lot of refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
19. Don’t fear saturated fat
Saturated fat has been controversial.
While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78, 79, 80, 81).
20. Lift heavy things
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
21. Avoid artificial trans fats
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.
22. Use plenty of herbs and spices
Many incredibly healthy herbs and spices exist.
Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
23. Take care of your relationships
Social relationships are incredibly important not only for your mental well-being but also your physical health.
24. Track your food intake every now and then
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97).
25. If you have excess belly fat, get rid of it
Belly fat is particularly harmful.
For this reason, your waist size may be a much stronger marker of your health than your weight.
26. Don’t go on 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 (104).
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods.
27. Eat eggs, yolk and all
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”
Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106).
Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.
The bottom line
A few simple steps can go a long way toward improving your diet and wellness.
Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the tips above, it’s easy to get your body feeling great every day.
This article originally appeared here.