Evidence-Based Health & Nutrition Tips 

While certain health/nutrition tips have become cliché, not all of them are actually good for your health as everyone thinks. Yet, below are 10 evidence-based health & nutrition tips that are confirmed to be beneficial for you.

 

1. Limit sugary drinks

Various studies confirm that the risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat, is substantially increased under the consumption of sugar-sweetened drinks.

Children are uniquely vulnerable to the health risks caused by sugar-sweetened drinks as not only certain diseases can be caused immediately, unwanted conditions are also developed to cause diseases in adulthood (type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease).

Healthier alternatives include: water, unsweetened teas, sparkling water, coffee, organic milk.

 

2. Eat nuts and seeds

Nuts are mistaken to contain high fat. Yet, nuts and seeds are in fact incredibly nutritious for protein, fiber, and a variety of vitamins and minerals.

Moreover, nuts and seeds can greatly assist you in weight reduction and reduce the risk of developing type 2 diabetes and heart diseases.

There is one large observational study surprisingly point out that a lack of nuts and seeds in daily diets might potentially result in an increased risk of death from heart disease, stroke, or type 2 diabetes.

3. Eat fatty fish

There is a great amount of high-quality protein and healthy fat to be found in fish, especially in fatty fish, such as salmon. Fatty fish supplies a large amount of anti-inflammatory omega-3 fatty acids and various other nutrients.

Various scientific findings confirm eating fish regularly results in a lower risk for several diseases, including heart disease, dementia, and inflammatory bowel disease.

 

4. Don’t fear coffee

Although it is not uncommon to hear warnings about the overconsumption of coffee, coffee is actually loaded with health benefits.

Coffee is rich in antioxidants, and has been proven to result in longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

It is concluded that the most beneficial intake amount of coffee is 3–4 cups per day for maximum health benefit while preventing any side effects. Notice that pregnant people should limit or avoid coffee completely as there is evidence that coffee causes low birth weight in certain cases.

 

5. Avoid ultra-processed foods

Ultra-processed foods are defined as foods whose ingredients are significantly modified from their original form. Also, ultra-processed foods are usually found to have certain harmful additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.

Common types of ultra-processed foods are: snack cakes, fast food, frozen meals, canned foods, chips, etc.

The problem with ultra-processed foods is that they are easily overextended and addictive, which can lead to excessive calorie consumption and weight gain. 

Obesity, type 2 diabetes, heart disease, and other chronic conditions are major diseases that can be potentially caused by the consumption of ultra-processed foods as science confirmed.

6. Feed your gut bacteria

Collectively called the gut microbiota, these gut bacteria are extremely necessary for overall health as a mere disruption in gut bacteria can result in certain chronic diseases, including obesity and a myriad of digestive problems.

Eating probiotic foods like yogurt and sauerkraut is a simple yet powerful way to enhance your gut bacteria. Taking probiotic supplements, when indicated, and eating plenty of fiber are also easy yet effective ways to feed your gut bacteria. 

 

7. Don’t eat heavily charred meats

Meat can be a nutritious and delicious part of your diet. Yet, dangerous problems may result if meat is charred or burnt. The charring stimulates the harmful compounds to form, which can potentially increase your risk for certain cancers.

Do try not to char or burn meat when cooking it. Also, as a very common health tip, do limit your consumption of red and processed meats like lunch meats and bacon as these meat can potentially cause cancer risk and colon cancer risk.