You may use many natural and DIY cures to improve your health and well-being, from avoiding burnt meats and added sugars to practising meditation.
Even highly qualified professionals hold divergent views regarding determining what is healthy. Knowing what to do in reality to improve your health can be challenging as a result.
Nevertheless, despite all the disputes, evidence does support a handful of wellness recommendations.
Here are 27 recommendations for good health and nutrition supported by science.
Limit sugary drinks
The main source of added sugar in the American diet is sweetened beverages, including soda, fruit juice, and tea.
Sadly, information from numerous studies shows that drinking sugar-sweetened beverages raises the risk of type 2 diabetes and heart disease, even in people who do not have additional body fat.
Drinks with added sugar are particularly harmful to children since they can result in diseases including type two diabetes, high blood pressure, and non-alcoholic fatty liver, which typically don’t manifest in children until they are adults.
Healthier alternatives include:
- water
- unsweetened teas
- coffee
- sparkling water
Eat nuts and seeds
The high-fat content of nuts causes some people to shun them. But seeds and nuts are highly nourishing. They include a wealth of vitamins, minerals, fibre, and protein.
Nuts may aid with weight loss and lower your risk of heart disease and type 2 diabetes.
One significant observational study also found that a low diet of nuts and seeds may be associated with an increased risk of death from heart disease, stroke, or type 2 diabetes.
Don’t fear coffee
Despite some contention, coffee has a ton of health advantages.
Studies have connected coffee use to longer lifespans, a lower incidence of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, as well as a host of other maladies due to its high antioxidant content.
Although three to four cups per day seems ideal, pregnant women should limit or completely avoid it because it has been linked to low birth weight.
However, drinking coffee and other caffeinated products is advised in moderation. In addition to numerous health issues, consuming too much coffee can result in insomnia and heart palpitations. Aim for no more than four cups of coffee daily, and avoid adding high-calorie, high-sugar additives like sweetened creamer.
Avoid ultra-processed foods
“Ultra-processed foods” (UPFs) refer to foods with constituents undergoing extensive modification from their original state. They frequently include additives, such as extra sugar, salt, highly refined oil, preservatives, artificial sweeteners, colours and tastes.
Examples include:
- chips
- fast food
- snack cakes
- frozen meals
- packaged cookies
UPFs are extremely alluring, making it easy to overeat them. They also stimulate reward-related brain regions, which can lead to consuming too many calories and gaining weight. Studies have shown that eating a lot of ultra-processed food can increase your risk of obesity, type 2 diabetes, and heart disease.
Additionally, to having low-quality ingredients such as refined oils, processed grains, and sugar added, they usually lack protein, fibre, and other necessary nutrients. As a result, they mostly provide empty calories.
Eat fatty fish
Fish is a wonderful source of healthy fat and high-quality protein. That’s is especially true for fatty fish like salmon due to its anti-inflammatory omega-3 fatty acids and micronutrients.
Studies show that those who regularly eat fish have a lower risk of contracting several illnesses, including heart disease, dementia, and inflammatory bowel disease.
Feed your gut bacteria
Fish is a wonderful source of healthy fat and high-quality protein. That’s especially true for fatty fish like salmon due to its anti-inflammatory omega-3 fatty acids and micronutrients.
Studies show that those who regularly eat fish have a lower risk of contracting several illnesses, including heart disease, dementia, and inflammatory bowel disease.
Get enough sleep
It is impossible to stress the significance of obtaining adequate sleep.
In addition to altering appetite hormones, lack of sleep can promote insulin resistance and lower physical and mental function.
A weak individual risk factor for weight growth and obesity is getting too little sleep. Lack of sleep influences a person’s tendency to choose foods richer in fat, sugar, and calories, which may result in unintended weight gain.
Stay hydrated
Hydration is a crucial yet sometimes disregarded indicator of health. Keeping enough blood volume and good body function are made possible by being hydrated.
The most effective way to keep hydrated is to drink water with no fat, sugar, or synthetic substances.
Although there isn’t a certain quantity that everyone calls for daily, try to drink enough to sufficiently quench your thirst.
Avoid bright lights before sleep
Strong lights that generate blue light waves in the evening may prevent your body from producing the hormone melatonin, which aids sleep.
You may reduce your exposure to blue light by wearing blue light-blocking eyeglasses, especially if you spend much time in front of a computer or other digital screen. Additionally, it would help if you put away any electronic gadgets 30 to 60 minutes before bed.
This could enhance your body’s natural melatonin synthesis when night falls, resulting in better sleep.
Take vitamin D if you’re deficient
Vitamin D intake is typically inadequate. Although this widespread vitamin D deficiency is not immediately hazardous, maintaining appropriate vitamin D levels can improve bone density, lessen depressive symptoms, boost immunological function, and reduce cancer risk.
Your vitamin D levels may be low if you do not spend much time outside.
It’s a good idea to check your levels so you can adjust them by taking vitamin D supplements.
