9 Health and Nutrition Tips That You Need to Follow for Life
April 30, 2019
Eating healthy is really important to maintain a good, well-balanced life. If you want to stay healthy in the long run, you need to make sure your food intake is appropriate. We are going to provide you with a list of some effective health and nutrition tips that you need to follow for life.
Surprisingly, there exists a lot of confusion when it comes to effective tips regarding health and nutrition. Health experts seem to have different opinions on them. However, despite all the differences, there are a few health and nutrition tips that are well supported by research.
9 Health and Nutrition Tips You Need to Follow
Let’s discuss 9 effective health and nutrition tips that you need to follow for life. Keep in mind that all of them are actually supported by research and based on good science.
1. Eat Nuts
You need to include nuts in your diet if you want to maintain a healthy and nutritious life. Though nuts are high in fat, they are still incredibly healthy and nutritious. They are high with vitamin E, magnesium as well as other nutrients.
Many studies have shown time and again that you can also lose weight with the help of nuts. They help you fight chronic diseases such as heart diseases and type 2 diabetes.
Furthermore, some evidence has also suggested that nuts help in boosting your metabolism. About 10-15% of the calories found in nuts aren’t even properly absorbed into the body.
2. Avoid Sugary Drinks
Fizzy and sugary drinks can be harmful to your body. In fact, these drinks are the most fattening things you can think of putting into your body. The reason is that the brain is not able to register the liquid sugar calories as well as calories from solid foods.
So when you drink a fizzy drink or a soda, you actually end up having more calories in your body. There is no denying the fact that sugary drinks are responsible for various chronic disorders such as heart disease, type 2 diabetes as well as obesity.
Fruit juices are also included in the sugary drinks so you might as well avoid drinking them. They are high in sugar and contain small amounts of antioxidants but even they are not enough to negate the harmful effects of the sugar.
3. Do not Take Processed Junk Food
The biggest reason people are getting fatter and sicker day by day is the intake of processed junk foods. These foods have been engineered to be “hyper-rewarding,” which means they have been produced to trick our brains into consuming them more than we need and even lead to addiction in some people.
Further to that, processed junk foods are low in protein, fiber, and micronutrients but are dangerously high in unhealthy ingredients such as refined grains and added sugar.
Therefore, you need to avoid taking processed junk foods if you want to maintain a healthy and nutritious life.
4. Eat A lot of Fatty Fish
Undoubtedly, fish is healthy and pretty much everyone agrees to it. This is, in fact, true of fatty fish such as salmon, which is high in omega-3 fatty acids and several other essential nutrients.
Various studies have shown that people who eat a lot of fatty fish have a lower risk of all sorts of chronic illnesses such as dementia, depression, and more importantly, heart disease.
5. Get Adequate Sleep
Getting enough quality sleep is important for a healthier life. In fact, the importance of getting adequate sleep cannot be overstated. Just like diet and exercise is important for a healthy lifestyle, sleep is also equally important.
People who do not get enough sleep can have various problems such as poor physical and mental performance, insulin resistance, and disturbance in appetite hormones.
And there’s more to it. Poor sleep is also the strongest individual risk factor for obesity and weight gain. One study showed that poor sleep was linked to a 55% increased risk of obesity in adults, and 89% in children.
6. Drink Lots of Water
The importance of drinking water can also be not exaggerated enough. There are numerous benefits associated with drinking lots of water. One important benefit is that it can help boost the number of calories you burn.
It is also suggested to drink water half an hour before every meal. A study showed that if you drink half a liter of water 30 minutes before every meal, you can increase your body weight loss by 44%.
Of course, there are many other benefits of drinking enough water. Your skin becomes fresh and healthy, your metabolism becomes fast, and weight loss becomes quick. Replace all the other drinks such as fizzy and sugary drinks with water and see how your life changes for good.
7. Eat Fruits and Vegetables
The importance of having fruits and vegetables in your diet cannot be stressed enough. Both fruits and vegetables are considered the “default” health foods and for all the good reasons.
They are rich in vitamins, prebiotic fiber, antioxidants and all sorts of minerals. Various studies have shown that people who take fruits and vegetables in their diet on a regular basis tend to live longer and develop a lower risk of diseases such as obesity, heart disease, and type 2 diabetes.
8. Do Some Exercise
You need to do exercise or some sort of physical activity to maintain your mental and physical health. Regular workout is essential for reducing belly fat, which is one of the most harmful types of fat that forms around your organs and causes problems such as metabolic disease.
Your metabolic health will improve tenfold if you have reduced belly fat. Therefore, you need to make sure you make exercise, whether cardio or aerobics, a regular part of your lifestyle in order to get rid of the belly fat as well as other body fat.
Apart from the workout, you can also cut down your carbs, eat more protein as well as fiber to keep yourself physically active and fit. Make sure to follow some effective fitness tips to keep yourself fit and active.
9. Use Extra Virgin Olive Oil
Believe it or not but extra virgin oil is the healthiest fat on the planet. It is laden with monounsaturated fats that are healthy for your heart as well as powerful antioxidants that have the ability to fight inflammation.
People who use extra virgin olive oil in their foods have a lower risk of getting chronic heart diseases such as heart attacks and strokes. Instead of consuming any other cooking oil, you should go for the extra virgin olive oil.