When it comes to figuring out what is healthy for you, even qualified experts tend to hold different opinions. Due to these conflicting opinions, it can become very difficult for people to decide what they need to do for optimizing their health. However, despite the disagreements that exist, there are some health and nutrition tips that are based on evidence. This means that following that can certainly bring you the health benefits you are looking for. What are they? You can check out some evidence-based health and nutrition tips below.
Keep sugary drinks limited
Sugary drinks like sweetened teas, fruit juices and sodas contain a high amount of sugar due to which they can increase the risk of type 2 diabetes and heart disease, even if you do not have excess body fat. Likewise, they are also harmful for kids. It is better to switch to healthier alternatives, which include sparkling water, coffee and unsweetened teas.
Eat seeds and nuts
A lot of people are aware that there is high fat content in nuts, but they do not know that seeds and nuts are also very nutritious. They are packed with fiber, protein and a variety of minerals and vitamins. In fact, nuts can be helpful in losing weight and can also reduce the risk of heart disease and type-2 diabetes.
Steer clear of processed foods
Processed foods are those that contain ingredients, which have been modified significantly from their original form. They tend to have additives, such as artificial sweeteners, salt, highly refined oil, preservatives, flavors, colors and added sugar. Some of these processed foods include items like chips, frozen meals, snack cakes, packaged cookies and fast food. They are high in empty calories and are low in micronutrients, protein and fiber due to which it is best to avoid them altogether.
Consume fatty fish
Fish is an excellent source of healthy fat and high-quality protein. This is especially true in the case of fatty fish like salmon, which comprises of anti-inflammatory omega-3 fatty acids and a number of other nutrients. If you eat fish regularly, you will have a low risk for numerous conditions, such as dementia, heart disease and inflammatory bowel disease.
Feed your gut bacteria
Known as gut microbiota, the bacteria in your gut is of the utmost importance for your overall health. If there is a disruption in gut bacteria, it can lead to various diseases, which include obesity and numerous digestive problems. You should eat fermented foods, such as sauerkraut and yogurt, for improving your gut health. You should also eat plenty of fiber.
Drink plenty of water
One of the most important things you can do for your health is to stay hydrated because this can help ensure that your body is able to function optimally. It also provides sufficient blood volume. The best way for you to stay hydrated is to drink lots of water, as it is free of sugar, calories and additives. Even though there is no fixed amount of water you should drink every day, you need to ensure that your thirst is quenched.
