When it comes to health and nutrition, it is easy to get confused. After all, there is a lot of conflicting information out there. While this is true, some wellness tips are supported by research. Keep reading to find the top nutrition and health tips that are based on sound science.
Take the Right Supplements
Did you know that supplements can help fill in any nutrition gaps you may be dealing with? Try nucific supplements or even a multi-vitamin to help ensure you get all the nutrients you need.
Avoid Overly Sugary Drinks
Did you know that soda and other sugar-filled drinks are considered some of the most unhealthy items that you can put inside your body? That is because your brain does not perceive the calories derived from drinks and other liquids the same way it does for other foods. This means when you drink a soda, you are really taking in many more calories than you think.
Sugary drinks are directly related to type 2 diabetes, obesity, heart disease, and an array of other health issues. Remember, some fruit juices are just as bad as soda, with just as much sugar in them. The small number of antioxidants they include does nothing to negate the harmful effects of the sugar.
Add Nuts to Your Diet
Even though nuts are higher in fat, they are healthy and nutritious. They are full of fiber, magnesium, vitamin E, and more. Nuts can also help you when you are trying to lose weight and help protect you from heart disease and type 2 diabetes. Also, your body will not absorb around 10% to 15% of the calories that are in nuts. There is some evidence that has shown nuts can boost your metabolism.
Eat Real Food, Avoid Processed Food
Processed junk food is considered extremely unhealthy. These are foods that are specifically engineered to trigger your pleasure centers. This means they may “trick” your brain into eating more than you really want or need. It can even promote a food addiction for some people.
Usually, processed foods are low in protein, micronutrients, and fiber, but they are higher in unhealthy ingredients such as refined grains and added sugar. Because of this, processed food fills you up with empty calories.
Do Not Fear Drinking Coffee
Coffee is considered a very healthy drink. It is full of antioxidants. Also, coffee is linked to a reduced risk of diseases and increased longevity. This makes it a great addition to any diet.
Eat Fish High in Fat
Fish is full of protein along with healthy fats. This is especially true for fatty fish, such as salmon. Salmon is full of omega-3 fatty acids, along with an array of other essential nutrients. If you eat more fish, it will reduce your risk of many conditions, including depression, dementia, and heart disease.
Get Plenty of Sleep
Getting quality sleep is crucial. If you do not get enough sleep, it can cause insulin resistance, reduce your mental and physical performance, and disrupt your appetite hormones. Additionally, poor sleep is linked to weight gain.
Take Care of Your Gut Health
Your gut microbiota, which is the bacteria found in your gut, are crucial for your overall health and well-being. Any disruption in gut bacteria can cause an array of chronic issues, including cases of obesity. One of the best ways to improve your gut health is by adding probiotic foods to your diets, such as sauerkraut and yogurt. You can also opt to take a probiotic. Fiber is also fuel for your gut bacteria, so be sure to get plenty of it.
Drink Water Before Eating
Getting plenty of water will provide your body with several benefits. It can even help increase the calories you burn throughout the day. Several studies note that drinking water can increase your metabolism by up to 30% over an hour and a half. This results in 96 more calories burned if you drink two liters of water each day.
The best time to drink water is right before you eat. In fact, drinking 2.1 cups of water about 30 minutes before you eat will increase weight loss by up to 44%.
Avoid Burning or Overcooking Your Meat
Meat is a healthy part of your diet. It is also full of necessary nutrients. However, if you overcook or burn your meat, issues can arise. When this happens, harmful compounds are formed that will increase your risk of certain cancers. If you are cooking meat, make sure that you do not burn or overcook it.
Improving Your Nutrition
If you want to improve your nutrition, health, and well-being, keep the tips and information found above in mind. Doing so will help ensure your body gets everything it needs and that you remain healthy, regardless of your age or any other issues that you may have. Being informed and knowing how to improve your health are the best ways to take action and feel great.