Health & Nutrition

Health and Nutrition Tips

It’s easy to get confused when it comes to health and nutrition. Even qualified nutritionists often seem to have conflicting opinions. Despite all the disagreements, however, a number of wellness tips are well supported by research. Here are 11 health and nutrition tips that are actually based on good science. We try to share some important tips that collect from World Health Organization(WHO).

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1. No Sugary Drinks

Sugar drinks are among the most fattening elements you can put into your body.

This is cause your brain doesn’t measure calories from liquid sugar the same process it does for solid food.

Accordingly, when you drink soda, you end up eating more total calories.

Drinks with high sugar are solidly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices may be almost as harmful as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not neglet the sugar’s harmful effects.

2. Take Nuts

Almonds are incredibly nutritious and healthy despite being high in fat.

These are magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight and help fight type 2 diabetes and heart disease.

Additionally, your body does not absorb 10-15% of the calories in nuts. Some evidence also suggests that this food may improve metabolism.

In one study, nuts showed a 62% increase in weight loss compared to complex carbs.

3. Avoid Junk Food

Processed junk food is incredibly healthy. These foods are engineered to trigger your pleasure centers, so they drive your brain to overeating – even promoting food addiction in some people.

They are normally low in fiber, protein and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

4. Say Yes For Coffee

Coffee is high in antioxidants and studies have linked coffee drinking to longevity and reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s disease and many other illnesses.

5. Eat Fish

Fish is a strong source of high quality protein and healthy fats.

This is especially true of fatty fish, such as salmon, which are loaded with omega-3 fatty acids and a variety of other nutrients.

From our case study, all people who eat the most fish have a lower risk of a number of conditions, including heart disease, dementia and depression.

6. Need Enough Sleep

The importance of getting adequate quality sleep cannot be overemphasized.

Poor sleep can trigger insulin resistance, disrupt your appetite hormones and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk fact for weight gain and obesity.

One study found that insufficient sleep increased the risk of obesity in children and adults by 89% and 55%, respectively.

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7. Drink Water

Drinking enough water can have numerous benefits.

Amazingly, it can increase the number of calories you burn.

Two lessons note that it can increase metabolism by 24-30% over 1-1.5 hours. If you drink 8.4 cups (2 liters) of water per day, it can burn 96 extra calories. Better time to drink water is before meals. 

A report says that dropping 2.1 cups (500 ml) of water 30 minutes before each meal resulted in a 44% increase in weight loss.

8. Vegetables & Fruits

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals and many antioxidants, a few of which have strong biological effects. Vegetables and fruits will fill up maximum amount of nutrition for your body.

World Health Organization(WHO) reports says that people who eat more vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity and other diseases.

9. Exercise

Exercise helps people lose weight and reduce the risk of many diseases.

By doing exercise regularly reduce a person’s risk of developing some diseases, including obesity, type 2 diabetes, and high blood pressure.

Workout of exercise also can help you to keep your body at a healthy weight. It will help a person keep healthy at any age.

10. Avoid Smoke, Drugs & Alcohol

If you smoke or abuse drugs, solve these problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and if you have a tendency to drink excessively, consider avoiding it altogether.

11. Diet Supplements

Dietary supplements are alternative supplements that contain vitamins and minerals, herbs, amino acids and enzymes that can be taken in tablet, liquid, capsule form. Dietary supplements are designed so that you get more nutrients every day, including vitamins and minerals.

Some of the elements used in dietary supplements are herbal products, amino acids, fatty acids and oils and probiotics. These are all used to burn body fat in your body. However, there is scientific evidence that dietary supplements are beneficial for overall health.

Supplements That Suggested By Nutritionist