There is a lot of
confusion when it comes to health and nutrition.
People, even qualified
experts, often seem to have the exact opposite opinions.
However, despite all
the disagreements, there are a few things that are well supported by research.
Here are 27 health and
nutrition tips that are actually based on good science.
Sugary drinks are the
most fattening things you can put into your body.
This is because liquid
sugar calories don't get registered by the brain in the same way as calories
from solid foods.
For this reason, when
you drink soda, you end up eating more total calories.
Calories are strongly associated with obesity, type 2
diabetes, heart disease and all sorts of health problems.
Keep in mind that fruit
juices are almost as bad as
soda in this regard. They contain just as much sugar, and the small amounts of
antioxidants do NOT negate the harmful effects of the sugar.
They are loaded with
magnesium, vitamin E, fiber and various other nutrients.
Studies show that nuts
can help you lose
weight, and may help fight type 2 diabetes and heart disease.
Additionally, about
10-15% of the calories in nuts aren't even absorbed into the body, and some
evidence suggests that they can boost metabolism.
All the processed junk
foods in the diet are the biggest reason the world is fatter and sicker than
ever before.
These foods have been
engineered to be "hyper-rewarding," so they trick our brains into
eating more than we need, even leading to addiction in some people.
They are also low in
fiber, protein and micronutrients (empty calories), but high in unhealthy
ingredients like added sugar and refined grains.
Coffee is high in
antioxidants, and studies show that coffee drinkers live
longer, and have a reduced risk of type 2 diabetes,
Parkinson's disease, Alzheimer's and numerous other diseases.
Pretty much everyone
agrees that fish is healthy.
This is particularly
true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and
various other nutrients.
Studies show that
people who eat the most fish have a lower risk of all sorts of diseases,
including heart disease, dementia and depression.
It may be just as
important as diet and exercise, if not more.
Poor sleep can drive
insulin resistance, throw your appetite hormones out of whack and reduce your
physical and mental performance.
What's more, it is one
of the strongest individual risk
factors for future weight
gain and obesity. One study
showed that short sleep was linked to 89% increased risk of obesity in
children, and 55% in adults.
The bacteria in your
gut, collectively called the gut Microbiota, are sometimes referred to as the
"forgotten organ."
These gut bugs are
incredibly important for all sorts of health-related aspects. A disruption in
the gut bacteria is linked to some of the world's most serious chronic
diseases, including obesity
A good way to improve
gut Health, is to eat probiotic foods (like live
yogurt and sauerkraut), take probiotic
supplements, and eat plenty of fiber. Fiber functions as fuel for the gut
bacteria.
One important factor
is that it can help boost the amount of calories you burn.
According to 2
studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This
can amount to 96 additional calories burned if you drink 2 liters (67 oz) of
water.
The best time to drink
water is half an hour before meals. One study showed that half a liter of
water, 30 minutes before each meal, increased weight loss by 44%.
Meat can be a nutritious and
healthy part of the diet. It is very high
in protein, and contains various important nutrients.
The problems occur
when meat is overcooked and burnt. This can lead to the formation of harmful
compounds that raise the risk of cancer.
So, eat your meat,
just don't overcook or burn it.
When we're exposed to
bright lights in the evening, this disrupts production of the sleep hormone
melatonin.
An
interesting "hack" is to use a pair of amber-tinted glasses that block
blue light from
entering your eyes in the evening.
This allows melatonin
to be produced as if it were completely dark, helping you sleep better
Back in the day, most
people got their vitamin D from the sun.
The problem is that
most people don't get much sun these days. They either live where there is no
sun, or they stay inside most of the day or use sunscreen when they go out.
According to data from
2005-2006, about 41.6% of the US population is deficient in this critical
vitamin.
If
adequate sun exposure is not an option for you, then supplementing with vitamin
D has
been shown to have numerous benefits for health.
This
includes improved bone health, increased strength, reduced symptoms of
depression and a lower risk of cancer, to name a few. Vitamin D may also help you live
longer.
They
are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants,
some
of which have potent biological effects.
Studies show that
people who eat the most vegetables and fruits live longer, and have a lower
risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.
Eating enough
protein is
incredibly important, and many experts believe that the recommended daily intake is too
low.
Protein is
particularly important for weight loss, and works via several different
mechanisms.
A
high protein intake can boost metabolism significantly, while making you feel
so full that you automatically eat fewer calories. It can also cut cravingsand
reduce the desire for late-night snacking.
Eating plenty of
protein has also been shown to lower blood sugar and blood pressure levels.
Doing aerobic exercise
(or cardio) is one of the best things you can do for your mental and physical
health.
It is particularly
effective at reducing belly fat, the harmful type of fat that builds up around
your organs. Reduced belly fat should lead to major improvements in metabolic
health
If you're a tobacco
smoker, or abuse drugs, then diet and exercise are the least of your worries.
Tackle those problems first.
If you choose
to include alcohol in your life, then do so in
moderation only, and consider avoiding it completely if you have alcoholic
tendencies.
It is loaded with
heart-healthy monounsaturated fats and powerful antioxidants that can fight
inflammation.
Extra virgin olive oil
leads to many beneficial effects on heart health, and people who consume olive
oil have a much lower risk of dying from heart attacks and strokes.
Small amounts are
fine, but when people eat large amounts, it can wreak havoc on metabolic
health.
A high intake of added
sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart
disease and many forms of cancer.
Refined carbs have
been highly processed, and have had all the fiber removed from them. They are
low in nutrients (empty calories), and can be extremely harmful.
Studies show that
refined carbohydrates are linked to overeating and numerous metabolic diseases.
It is true that
saturated fat raises cholesterol, but it also raises HDL (the "good")
cholesterol and changes the LDL from small to large, which is linked to a lower
risk of heart disease.
New studies that
included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart
disease.
Lifting weights is one
of the best things you can do to strengthen your body and improve your body
composition.
It also leads to
massive improvements in metabolic health, including improved insulin
sensitivity.
The best approach is
to go to a gym and lift weights, but doing body weight exercises can be just as
effective.
Artificial trans fats are harmful, man-made fats that are strongly linked to
inflammation and heart disease.
It is best to avoid
them like the plague.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading
to various health benefits.
You should make an
effort to include as many different herbs and spices as you can. Many of them
can have powerful beneficial effects on your health.
Social relationships
are incredibly important. Not only for your mental wellbeing, but your physical
health as well.
Studies show that
people who are close with friends and family are healthier and live much longer
than those who are not.
The only way to know
exactly what you are eating, is to weigh your foods and use a nutrition tracker
like MyFitnesspal or Cron-o-meter.
This is important to
know how many calories you are eating. It is also essential to make sure that you're
getting in enough protein, fiber and micronutrients.
Studies show that
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.
Basically, anything
that increases your awareness of what you are eating is likely to help you
succeed.
I personally track everything I eat for a few days in a row, every few
months. Then I know exactly where to make adjustments in order to get closer to
my goals.
Not all body fat is
equal.
It is mostly the fat
in your abdominal cavity, the belly fat, that causes problems. This fat builds
up around the organs, and is strongly linked to metabolic disease.
For this reason, your
waist size may be a much stronger marker for your health than the number on the
scale.
Cutting carbs, eating
more protein, and eating plenty of fiber are all excellent ways to get rid of
belly fat.
Diets are notoriously
ineffective, and rarely work well in the long term.
In fact,
"dieting" is one of the strongest predictors for future weight gain.
Instead of going on a
diet, try adopting a healthier lifestyle. Focus on nourishing your body,
instead of depriving it.
Weight loss should
follow as a natural side effect of better food choices
and improved metabolic health.
Whole eggs are so
nutritious that they're often referred to as "nature's multivitamin."
It is a myth that eggs are bad for you because of the cholesterol. Studies
show that they have no effect on blood cholesterol in the majority of people.
Additionally, a
massive review study that included 263,938 individuals found that egg
consumption had no association with the risk of heart disease.
What we're left with
is one of the most nutritious
foods on the planet, and the yolk is where almost
all of the nutrients are found.
Telling people to
throw away the yolk is among the worst pieces of advice in the history of
nutrition.
