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25 Health and Nutrition Tips That Are Evidence-Based

Health And Nutrition Tips

Living a healthy life is the simplest thing ever, including all facets of health and nutrition, even though there are often enticing temptations to indulge in unhealthy habits.

A healthy mind and body can easily be achieved even while eating all the things that you love.  Experts have enumerated comprehensively, tips and tricks to maintaining a healthy lifestyle.

This guide is specifically for people who often ask “how do you live healthy?” the answers to “how can I get perfect health?” are right here in 25 different ways. Let’s dive in, shall we?

  1. Avoid refined sugar

Sugary products come in all shapes and products, from energy drinks to solid food. Sugars are stored as carbs and largely contribute to obesity, heart diseases, diabetes and other health impediments.

  1. Stick to natural foods

There are tons of processed foods out there and the convenience can be tempting however, junk food and canned meals pack harmful amounts of preservatives and other fattening substances that may build into unhealthy calories.

  1. Be nuts for nuts

Nuts are packed with large amounts of vitamins, and minerals and can mitigate heart diseases as well as type II diabetes. Nuts also boosts metabolism and is considered a great diet for weight loss.

  1. Caffeine is healthy

Caffeine, which is largely linked to coffee, is rich in antioxidants and helps to reduce the risk of certain diseases such as Alzheimer’s disease, diabetes, and others.

  1. Fresh fish diet

A meal prepared with fatty fishes such as salmon is a great source of protein and other nutrients such as omega 3, omega 6, fatty acids and others. These nutrients aid in physical and mental health and boost the immune system.

  1. Bright lights are sleep blockers

Many people who complain of the inability to sleep are often exposed to bright lights before bedtime. The problem with bright lights is that they disrupt the production of the sleep hormone called Melatonin which in turn causes the inability to sleep. The best way to deal with this problem is to use dim lights before bedtime.

  1. Sleep is essential

Many people, especially career men and women, underrate the importance of sleep. This is counter-intuitive as sleep helps to regulate hormones, improve immunity, enhance body build and reduce the risk of illnesses in both adults and children.

  1. Probiotics are good for you

In order to achieve a healthy gut that is free from indigestion and all other diseases it is necessary to consume a reasonable amount of fiber and probiotics regularly. Probiotic supplements boost the immune system and empower the bacterial flora in the gut.

  1. Drink lots of water

There is every need to drink water before and after meals as water has numerous health benefits which include boosting metabolism, improving digestion, regulating bodily functions, balancing ph levels, and ensuring that the body maintains the necessary 50 to 75% water content

  1. Get adequate sun exposure

The sun enables the body to synthesize vitamin D which is necessary for various bodily functions such as bone health, body rejuvenation, and immune system boost as well as lowers the risk of cancer.

  1. Avoid self-medication

Pharmaceuticals are often prescribed as solutions to health issues, however, they can be toxic when abused or taken without proper medical tests. One should always endeavor to consult a medical professional before taking any prescription or over the counter drug.

  1. Smoking kills

It is needless to say that smoking is a major cause of lung disease, cancer, and death in many regions. Tobacco is extremely harmful to the body and should be taken in moderation if it cannot be completely stopped.

  1. Moderation in alcohol consumption

Alcohol is responsible for many health issues related to the kidney, liver, and heart. A large number of accidents and deaths in previous years can be closely linked to excessive alcohol consumption. It is best to drink in moderation in order to stay healthy.

  1. Eat fruits and vegetables

Good health and longevity can be achieved with adequate consumption of fruits and vegetables daily. These food groups contain vitamins, minerals, prebiotics, antioxidants, fiber, and other components which boost the immune system, improve digestion, lowers the possibilities of heart diseases, and can be used as a weight-loss regimen.

  1. Exercise and stay fit

Physical fitness is a major aspect of living a healthy life. Physical fitness may include all forms of physical activities that enable one to burn excess fat and regulate bodily functions, improve metabolism, as well as toning the muscles for a better physique. Exercises may include, cardio, yoga, hiking, and other forms of activities.

  1. Meditation

The art of meditation is quite effective to achieve mental balance. This art is specifically necessary for workaholics who engage in a lot of physical and mental work daily. Taking out time to meditate in solitude refreshes the mind and allows complete mental rejuvenation which improves general health.

  1. Use unsaturated healthy oils

There are different forms of oils, from animal oils to plant oils. The healthiest and the best kind is the vegetable oils especially the one obtained from olives “extra virgin olive oil”. They are powerful antioxidants, low in cholesterol, and can fight infection.

  1. A bit of heavy lifting is healthy

It is no news that lifting heavy objects tones the muscle and improves metabolic activities. It also increases muscle capacity and overall strength. In many cases it increases insulin sensitivity and it always pays off in physique.

  1. Artificial trans fats is a NO

The United States has recorded a significantly high number of health issues and heart diseases caused by man-made fats. Trans-fats have been banned for their unhealthy composition of fat and health problems associated with its consumption.

  1. Avoid accumulation of belly fat

The problem with belly fat apart from its conspicuous nature is its ability to hinder metabolic activities. One can reduce belly fat by cutting down on carbs and eating more of protein, fiber, and other food categories.     

  1. Good Hygiene

Good hygiene is essential to health. Regular baths and grooming ensure great skin conditions. Brushing your teeth before and after a meal mitigates tooth decay and other forms of dental infections. Good hygiene is also applicable to your immediate surroundings.

  1. Take walks

Instead of driving down to that shopping mall just a few blocks from you, or taking the elevator, you could just take a walk. This can boost metabolism and keep your heart healthy.

  1. Use Sunscreen, protect your skin

Yes, the early morning sun is a great source of vitamin D however, the hot, burning afternoon sun may pose more threat to your skin than you know. To prevent skin cancer which can be caused by excess exposure to the ultraviolet rays of the sun one should keep a bottle of sunscreen handy especially on those trips to the beach.

  1. Seek help for addiction to substances

Many people are fighting addictions to substances such as drugs and alcohol and these addictions can completely destroy relationships, families and social life. It is imperative to seek the help of a medical professional when you sense that you may be addicted to substances such as alcohol or prescription drugs as they can be harmful to health.

  1. Regular medical check-ups

The importance of regular medical checkups cannot be overemphasized. Many health issues discovered in their early stages can easily be treated rather than finding out through signs and symptoms. These checkups ensure that the body is in optimum condition.  

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