25 Natural Evidence-Based Health and Nutrition tips
Remember ultra-processed food is injurious to health
Avoid sugary drinks
Eat nuts and seeds
Add fatty fish in diet
Meditate for mental and emotional balance
Take nutritious start of day
Stay hydrated
Avoid eating heavily charred meats
Add plenty of fruits and vegetables in diet
Take adequate protein
Get moving
Lift weights
Avoid artificial trans fats
Don’t smoke or use drugs, and only drink in moderation
Use extra virgin olive oil
Minimize your sugar intake
Minimize your salt intake
Use plenty of herbs and spices
Build your social relationships
Occasionally track your food intake
Get rid of excess belly fat
Avoid restrictive diets
Get proper and timely sleep
Avoid bright lights before sleep
Don’t fear coffee
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| Natural Evidence-Based Health and Nutrition tips |
The Fact is….
If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.
When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Explained: 25 Natural Health and Nutrition search and Evidence-Based Tips
1. Remember ultra-processed food is injurious to health
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (WHO data).
Examples of ultra processed food (UPFs):
snack cakes
fast food
frozen meals
packaged cookies
chips
UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions .
In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.
2. Avoid sugary drinks
Sugary drinks like fruit juices, sodas, and sweetened teas are the primary source of added sugar in the modern days diet.
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (NITI Aayog).
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease. (Trusted Source).
Healthier alternatives:
Natural fruits and vegetable juice
water
unsweetened teas
sparkling water
Lemon water
3. 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 (Trusted).
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (4Trusted Source).
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (Trusted Source).
4. Add fatty fish in diet
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (10Trusted Source).
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.
5. Meditate for mental and emotional balance
Modern day life is full of chaos and competition which is badly disturb ones body clock while making him irritant, unstable and imbalance. We often forget the purpose of life is not reaching somewhere but to be happy. One woke up and go to bed with same anxiety, that comes from run for reaching nowhere.
Meditation connect ones internal nature with natural world that led us to feel true happiness and give us essence of life.
6. Take nutritious start of day
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 chronic diseases, including obesity and a myriad of digestive problems (Trusted Source).
Good ways to improve gut health include eating fermented foods like sprouted gram, soyabean and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria (20Trusted Source).
7. Stay hydrated
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.
8. Avoid eating heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients (6Trusted Source).
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers (7Trusted Source).
When you cook meat, try not to char or burn it. Additionally limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk (trusted Source).
9. Add plenty of fruits and vegetables in diet
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses (50 Trusted Source).
10. Take adequate protein
Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues (40Trusted Source).
What’s more, this nutrient is particularly important for maintenance of a moderate body weight.
High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and your desire to snack late at night (50Trusted Source).
11. Get moving
Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health (55Trusted Source).
According to the Physical Activity Guidelines for Indians, we should strive for at least 150 minutes of moderate intensity activity each week (50Trusted Source).
12. Lift weights
Strength and resistance training are some of the best forms of exercises you can do to strengthen your muscles and improve your body composition.
It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest (60Trusted Source).
If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.
13. Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (60Trusted Source).
Avoiding them should be much easier now that FSSAI is on path of limiting it. Note that you may still encounter some foods that contain small amounts of naturally occurring trans fats, but these are not associated with the same negative effects as artificial trans fats (70Trusted Source).
14. Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.
If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. (50Trusted Source)
There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.
15. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties (50Trusted Source).
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence .
16. Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease (FSSAI).
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health ( 60Trusted Source).
17. Minimize salt intake
FSSAI by following, the guideline of WHO has come up with the guideline for restricted use of added salt in food. As too much sodium may led to many diseases like heart disease, high blood pressure, stroke, it can cause calcium losses(some of them may pull from bone).
By increasing more water intake ,adding more potassium to your daily diet, increasing physical activitise and reducing salt in food one can reduce adverse effect that above mention.
18. Use plenty of herbs and spices
There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well (Trusted Source).
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health (80Trusted Source).
Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.
19. Build your social relationships
Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not (70Trusted Source).
20. Occasionally track your food intake
Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker (66Trusted Source). Tracking can also provide insights into your protein, fiber, and micronutrient intake.
However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies (80 Trusted Source).
Always speak with a doctor before using this strategy.
21. Get rid of excess belly fat
Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease (78Trusted Source).
For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.
Reducing refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat (70 Trusted Source).
22. Avoid restrictive diets
Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain (70 Trusted Source).
This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar (78Trusted Source).
All of this is a recipe for rebound weight gain, or “yoyo” dieting.
Instead of dieting, 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 — which are naturally more filling while containing fewer calories than processed foods (Trusted Source).
23. Get proper and timely sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (trusted source).
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.
24. Avoid bright lights before sleep
When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin (44Trusted Source).
25 Don’t fear coffee
Coffee is very healthy.
It’s high in antioxidants, and studies have revealed coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed (40Trusted Source).
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.
Concluding remark,
A few simple steps can go a long way toward improving your eating patterns and wellness.
Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health. We all should priorities health because ONLY A GOOD CAN ENJOY WEALTH, compromising health means compromising happiness.
I hope this tips will help you in living healthy life, if yes please let me know in comment section, you can also add some more healthy tips…
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