10 Health and Nutrition Tips That Are Evidenced-Based
It’s easy to get confused when it comes to health and nutrition. Some qualified experts also often seem to have opposing opinions, which can make it difficult for you to decide what you should actually be doing to optimize your health. Still, despite all the controversy, several wellness tips are backed by research.
Here are 25 health and nutrition tips, all based on evidence.
Limit sugary drinks
Sugar-sweetened beverages (also classified as sugar-sweetened beverages or “soft” beverages) are beverages with added sugar or other sweeteners (high fructose corn syrup, sucrose, fruit juice concentrates, and more). These include soda, pop, cola, tonic, fruit punch, lemonade (and other “ads”), sweetened powdered drinks, as well as sports and energy drinks. These drinks should be limited.
Sugary drinks such as soda, fruit juice, and sweet tea are the primary sources of added sugar in the American diet.
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Unfortunately, several studies have found that sugar-sweetened beverages increase the risk of heart disease and diabetes, even in people who don’t carry excess body fat.
Sugar-sweetened beverages are also uniquely harmful to children, as they can contribute not only to childhood obesity, but also to conditions that don’t usually develop until adulthood, including diabetes, high blood pressure, and non-alcoholic fatty liver disease.
Healthy options include:
Eat Nuts and Seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber and a variety of vitamins and minerals . Almonds can help you lose weight and reduce the risk of diabetes and heart disease
Additionally, a large observational study noted that low intake of nuts and seeds increases the risk of death from heart disease, stroke, or diabetes.
Don’t fear coffee
Despite some controversy about it, coffee has health benefits. It is rich in antioxidants, and some studies have linked coffee consumption to longevity and diabetes, Parkinson’s and Alzheimer’s diseases, and many others. Consuming 3-4 cups per day seems to be most beneficial, although pregnant women should limit it or avoid it entirely because it can lower birth weight. associated with weight.
However, it’s best to moderate your coffee and any caffeine-based items. Consuming too much caffeine can cause you health problems like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
Eat Fatty Fish
Almost everyone agrees that fish is healthy.This is especially true of fatty fish, such as salmon, which are packed with omega-3 fatty acids and various other nutrients.
Fish is a great source of high-quality protein and healthy fats. This is especially true of fatty fish, such as salmon, which are packed with anti-inflammatory omega-3 fatty acids and various other nutrients.Studies have shown that people who eat fish regularly have a lower risk of several conditions, including heart disease, dementia and inflammatory bowel disease.
Get Enough Sleepy
The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your hunger hormones, and decrease your physical and mental performance. What’s more, poor sleep is said to be one of the strongest individual risk factors for weight gain and obesity. Those who cannot get enough sleep. They tend to prefer foods high in fat, sugar and calories, potentially leading to unwanted weight gain.
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