Evidence-Based Health Tips
There is no end to the confusion when it comes to nutrition. People who are qualified experts often seem to have different opinions on the very same thing. What the heck are we to do? We need some evidence-based health tips!
Health tips to try today
Despite all the disagreements, there are a few things that are well supported by science.
Among them, we bring you the top 10 health tips which are actually evidence based to help you make better decisions in your life.
Avoid Excessive Refined Carbs
Truth be told, not all the carbs are created equal. They are usually found in either complex form or refined. When eaten, they both metabolize and break down into sugar or glucose for providing energy to the body.
The only difference is that complex carbs found in whole, unprocessed natural foods has more nutritional value. Whereas, as the refined carbs are the ones stripped off the natural fiber.
So, they are just empty calories with high glycemic index food that promote overeating, obesity and numerous metabolic diseases.
Track Your Food Intake
Scientifically proven, people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet.
Doing so increases a person’s awareness of what, how much and why one is eating. Thus, helping to cut down on mindless munching we all often indulge in. Self-monitoring in weight loss is therefore highly recommended.
So, gift yourself a food diary today or, even better, log on to your personal nutrition tracker like MyFitnessPal.
Don’t Completely Ignore Saturated Fat
The word fat, it scares the hell out of most of the people. In case, you are one among them, it’s important to understand the fact that even if saturated fat raises cholesterol, it also raises HDL (the good) cholesterol.
In fact, saturated fat changes LDL from small to large, which is linked to lower risk of heart disease. So, do not commit the mistake to go on a war with saturated fat, they are absolutely vital to life.
Avoid Synthetic Trans-fats
The artificial trans-fats, also known as the man-made fats are strongly linked to inflammation and coronary heart disease. These fats, are worse than saturated fats and thus should be avoided by at all costs.
Not does it only raise LDH (the bad) cholesterol, but also lower HDL (the good) cholesterol.
Get Quality Sleep
Getting quality sleep every day is as important as exercise and diet, if not more. When your body does not get the required quality sleep, it drives insulin resistance. In turn, throws the appetite hormones out of the balance. Thus, reducing the physical and mental performance of a person.
Meta-analysis of short sleep duration even showed that short sleep is linked to a 89% increased risks of obesity in children and 55% in adults. So, get a good night’s sleep.
Do a Little Cardio, or Just Walk
Doing cardio is one of the best exercises a person can do to stay both physically and mentally fit. It is particularly effective at reducing the belly fat – one of the most harmful types of fat that often builds around the organs.
Reducing it significantly leads to major improvements in metabolic health. Additionally, regular exercise training can prevent regain of the visceral fat for 1 year following weight loss.
So, get on your feet today to at least walk a little.
Take Vitamin D3
Not so long ago, most of the people got their fair share of vitamin D from the sun. But, nowadays the problem is that most people don’t get much sun. They either live where there is no sun or stay inside most of the time.
Well, truth be told, adequate sun exposure is said to improve the bone health, increase strength, and reduce symptoms of depression. So, if you can’t get the minimum amount of sun exposure, make sure to supplement it with vitamin D for greater health benefits.
Supplementing vitamin D with calcium specifically can help reduce cancer risk.
Eat Enough Protein
A lot of experts believe the fact that the recommended daily intake of protein is too low. Therefore, eating enough protein is incredibly important in the everyday diet. It is known to significantly boost the metabolism.
A high-protein diet induces sustained reduction in appetite by making a person feel full to curb the intake of more calories. A lot of bodybuilders consume it pre-workout with human growth hormone supplements to make the most out of them together.
Drink Lots of Water
You might already be aware of the numerous benefits of drinking water, aren’t you? However, one important factor is that it can help boost a number of calories you burn.
This, in turn, can amount to 96 additional calories which can be burned if you drink 2 liters of water per day. One study even shows that half a liter of water, 30 minutes before each meal can increase weight loss by 44%.
Avoid Sugary Drinks
Sugary drinks do not get registered by the brain the same way solid foods do. Thus, it is considered as one of the most fattening things you can put into your body.
Often they are strongly associated with obesity, heart disease, type 2 diabetes and all sorts of health problem. In fact, artificial fruit juices are of no good too. They contain large amounts of sugar and small amounts of antioxidants that do not negate the harmful effects of the sugar.
Yes, health and nutrition can be incredibly confusing… but there are many great sources out there to provide you well-backed health tips.
For the latest research and health tips to implement, you can check out Science Daily.
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