When it comes to health and nutrition, there’s a lot of ambiguity. It often seems that people, even expert experts, have very controversial views. There is always a challenge between the diet and the lack of nutrition that can be beneficial or harmful. In this paper, we have tried to find out 27 scientific points about health based on research and studies by scholars based on science.
Despite all these disagreements, there are cases that researchers and all experts agree on. Here are 27 tips on health and nutrition that are based on valid scientific research.
1 Do not use sugar-free drinks
Sugar drinks are the most obese food you can get into your body. This is because the brain does not recognize liquid sugar as calories fed through solid foods. For this reason, when you consume carbonated drinks, you actually consume more calories.
Sugar-beverages, severe chewing gum, type 2 diabetes, heart disease, and all health problems. Keep in mind that juices are as harmful as carbonated drinks. They also contain a lot of sugar and a small number of antioxidants. So do not ignore the harmful effects of sugar.
2 Eat nuts
Nuts, despite the high-fat content, are very nutritious and healthy. Nuts contain a lot of magnesium, vitamin E, fiber and other nutrients. Studies have shown that nuts can help reduce weight and fight against type 2 diabetes and heart disease. In addition, about 15-10% of the calories in the nuts do not even absorb the body, and some evidence suggests that they can increase metabolism.
One study found that Almond, as compared to complex carbohydrates, increased weight loss by up to 62%.
3 Do not use high quality processed foods (eat real food instead)
Processed foods (such as chips and puffs) in the diet are the biggest reason people in the world become more and more obnoxious and sickly. These foods are engineered to “get more”, so they deceive the brain to consume more than we need and even add some people. The amount of fiber, protein, and micronutrients (empty calories) is low but has high levels of unhealthy substances such as sugars and modified cereals.
4 Do not be afraid of coffee
Coffee has been bad. The fact is that coffee is very healthy. There are many antioxidants in the coffee, and studies have shown that those who drink coffee have a longer life expectancy and are at a low risk for type 2 diabetes, Parkinson’s disease, Alzheimer’s, and many other illnesses.
5 Eat fish
Almost everyone agrees that fish is a healthy diet. This is particularly true of fatty fish such as salmon, which contains omega-3 fatty acids and many other nutrients. Studies have shown that in people who consume the highest amount of fish, the risk of diseases such as heart disease, dementia, and depression is lower.
6 Have enough sleep
The importance of sleep can not be overemphasized. Sleep is adequate if not more, but it is as important as diet and exercise. Sleep deprivation can stimulate insulin resistance, as well as do not work well with appetite hormones, and your mental and physical performance decreases.
In addition, sleep deprivation is one of the strongest risk factors for overweight and obesity in the future. One study has shown that sleep deprivation is 89% and in adults 55% increase the risk of obesity.
7 In terms of probiotic and fiber bacteria, take care of your bowel health
The bacteria in your abdomen, which are collectively called abdominal microbes, are sometimes referred to as “forgotten members”. These abdominal bacteria are of great importance for all aspects of health. Any abdominal disorder is linked to the most chronic and most serious diseases in the world, such as obesity. One of the best ways to improve your abdominal health is to eat probiotic foods (like yogurt), you can also use probiotic supplements and use high fiber. Fiber acts for abdominal bacteria like fuels.
8 Drink a little water, especially before meals
Drinking enough water has many advantages. One of the important benefits is to increase the number of calories you burn. According to two studies, drinking enough water can increase metabolism by 24% to 30% over a period of 1 to 1.5 hours. If you drink 2 liters of water a day, it can lead to 96 extra calories. The best time to drink water is half an hour before meals. A study has shown that half a liter of water, 30 minutes before each meal, increases weight loss by up to 44%.
9 Do not cook too much meat or burn it
Meat can be a healthy and nutritious part of the diet. It has a very high protein content and contains many nutrients. There are many issues when baking too much meat or burning meat. This can lead to the formation of dangerous compounds that increase the risk of cancer. So eat meat but do not overdo it and do not burn it.
10 Avoid high light before bedtime
When exposed to bright light at night, the activity of producing the hormone of sleep, namely melatonin, is disrupted. An interesting trick is the use of amber glasses that prevent blue light from entering the night. These glasses will filter blue light for a short wavelength, making them look better. This produces melatonin, just as the environment is completely dark and helps you sleep better.
11 If you do not have enough sunlight, use vitamin D3
In the past, most people received vitamin D from sunlight. The problem is that most people today do not get enough natural light, or live in a place where there is no sunlight, or they stay longer in the indoor areas or use sunscreens when they go out. According to data from 2005-2006, about 41.6% of Americans suffer from a lack of vitamins. If you can not get enough sunlight, know that vitamin D supplements have many health benefits. Among these benefits are improved bone health, increased physical activity, reduced symptoms of depression, and reduced risk of cancer. Vitamin D also helps you stay longer.
12 Eat fruits and vegetables
Fruits and vegetables are “presumptuous” foods and are healthy for everyone and their causes are evident. They contain probiotic fiber, vitamins, minerals and all kinds of antioxidants, some of which have biological effects. Researchers have shown that people who eat more fruits and vegetables have a longer life expectancy and lower risk of heart disease, type 2 diabetes, obesity, and all kinds of diseases.
13 Make sure you eat enough protein
Excessive protein intake is very important, and many experts believe that the recommended daily levels are very low. Protein is especially important for weight loss and acts through different mechanisms. Excessive protein intake can dramatically increase metabolism and at the same time make you feel satire until you use fewer calories. It can also eliminate craving and reduce the tendency to eat late-night snacks. Research has shown that eating large amounts of protein reduces blood sugar and blood pressure.
14 Do aerobic exercises or walk a bit more
Performing Aerobic Exercises is one of the best ways you can do your physical and mental health. These exercises are especially effective in reducing abdominal fat (a type of harmful fat that builds around body organs). Lowering abdominal fat also leads to increased metabolic health.
15 Avoid Smoking and Drug Abuse
If you use tobacco or drugs, nutrition and exercise are your least worries, because you must first solve more serious problems. If you use alcohol and add it, leave it completely discarded.
16 Use high-purity olive oil
Olive oil with a high purity is the world’s healthiest oil. This oil contains unpolluted oils and powerful antioxidants that can fight inflammation. Extremely pure olive oil has many beneficial effects on heart health and the risk of death from heart attacks or stroke is much lower in those who use olive oil.
17 Reduce the amount of added sugar
Sugar is the worst substance in the diet of the present age. A small amount of this material is good, but when people use a lot of sugar, they damage their metabolism. Excessive sugar intake is also associated with many diseases, such as obesity, type 2 diabetes, heart disease, and many types of cancers.
18 Do not use too much-refined carbohydrates
Not all carbohydrates are produced in the same way. Modified carbohydrates have been heavily processed and all the fibers in them are separated. Their nutrients are low (empty calories) and can be extremely harmful. Studies have shown that modified carbohydrates lead to overweight and multiple metabolic diseases.
19th Do not be afraid of saturated fats
The battle over saturated fats is wrong. It’s true that fat increases cholesterol saturation, but also increases HDL cholesterol (also called “good” cholesterol) cholesterol and changes the size of LDL cholesterol (small cholesterol) from small to large, which has been proven to reduce the risk of heart disease is related. New studies on hundreds of thousands of people have shown that there is no relationship between saturated fat and heart disease.
20 Lift up heavy objects
Weightlifting is one of the best ways you can strengthen your body and improve the composition of your body parts. It also has a significant improvement in metabolic health, including increased insulin sensitivity. The best thing to do is to go to the club and weigh it, but performing weight training is equally effective.
21 Do not use artificial trans fats
Synthetic trans fats, which are human fats, are highly harmful and are linked to inflammation and heart disease, and it is best to avoid them as much as possible.
22 Use plenty of herbs and spices
For example, ginger and turmeric have both antioxidant and anti-inflammatory effects and many health benefits. You should use herbs and spices as much as possible, as many of them have powerful and powerful effects on your health.
23 Be careful of your relationships
Social relationships are very important and not only mental health, but also physical health. Research has shown that people who have close relationships with friends and family are healthier and have longer lives than others.
24 How often do you register and evaluate your food
The only way you can understand exactly what you eat is to register your feeds and use nutrition tracking services such as my fitness pal or Cron-o-Meter. This is important because you can figure out how much calories you’re eating. Also, be sure to nourish protein, fiber, and micronutrients. Studies have shown that those who track and evaluate their diets have a better performance in reducing their weight and adhering to healthy eating. Basically, whatever increases your awareness of what you consume will help you succeed. Personally, I personally register and evaluate everything I eat every single month, in a few days. That way, I know exactly what I need to do to achieve my nutritional goals.
25 If you have a lot of abdominal fat, get rid of it
Body fat is different. In fact, your abdominal fat is causing problems. This fat is made around the organs of the body and is strongly linked to metabolic diseases. For this reason, your waist size may be a better measure of your weight to find out about your health. Reducing carbohydrates, eating more protein, and eating plenty of fiber are all the best ways to get rid of abdominal fat.
26 Do not take a diet
Diets are obviously inefficient and rarely affect your long-term diet. In fact, “dieting” is a powerful predictor of overweight in the future. Instead of getting the diet, adjust yourself to a healthier lifestyle and focus on nutrition instead of imposing a deprivation on your body. Losing weight should be followed by side effects and natural dietary choices and improved metabolic health.
27 Eat eggs and do not spoil it
All parts of the egg are so nutritious that it is referred to as “multivitamin of nature.” It’s a myth that eggs are harmful to the body due to the cholesterol in it. Studies have shown that eggs in most people have no effect on increasing cholesterol levels. In addition, the review of a systematic study of a total of 263938 people has shown that the egg structure has nothing to do with increasing the risk of heart disease.
Eggs are one of the most nutritious foods available to us, and wherever they are yolks, almost all of the nutrients are there. This sentence, which tells people to throw away egg yolk, is one of the worst possible recommendations in the history of nutrition.