27 Natural Health and Nutrition Tips
Sugary drinks like sodas, fruit juices, and
sweetened teas are the primary source of added sugar in the American diet
Unfortunately, findings from several studies
point to sugar-sweetened beverages increasing risk of heart disease and type 2
diabetes, even in people who are not carrying excess body fat
Sugar-sweetened beverages are also uniquely
harmful for children, as they can contribute not only to obesity in children
but also to conditions that usually do not develop until adulthood, like type 2
diabetes, high blood pressure, and non-alcoholic fatty liver disease Healthier
alternatives include:
- water
- unsweetened
teas
- sparkling
water
- coffee
Some people avoid nuts because they are high in fat.
However, nuts and seeds are incredibly nutritious. They are packed with
protein, fiber, and a variety of vitamins and minerals
Nuts may help you lose weight and reduce the
risk of developing type 2 diabetes and heart disease
Additionally, one large observational study
noted that a low intake of nuts and seeds was potentially linked to an
increased risk of death from heart disease, stroke, or type 2 diabetes
3.
Avoid ultra-processed foods
Ultra-processed foods (UPFs) are foods
containing ingredients that are significantly modified from their original form.
They often contain additives like added sugar, highly refined oil, salt,
preservatives, artificial sweeteners, colors, and flavors as well.
Examples include:
- snack
cakes
- fast
food
- frozen
meals
- packaged
cookies
- chips
UPFs are highly palatable, meaning they are
easily overeaten, and activate reward-related regions in the brain, which can
lead to excess calorie consumption and weight gain. Studies show that diets
high in ultra-processed food can contribute to obesity, type 2 diabetes, heart
disease, and other chronic conditions.
In addition to low quality ingredients like
refined oils, added sugar, and refined grains,
they’re usually low in fiber, protein, and micro nutrients. Thus, they provide
mostly empty calories.
Despite some controversy over it, coffee is
loaded with health benefits.
It’s rich in antioxidants, and some studies
have linked coffee intake to longevity and
a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and
numerous other illnesses
The most beneficial intake amount appears to
be 3–4 cups per day, although pregnant people should limit or avoid it
completely because it has been linked to low birth weight
However, it’s best to consume coffee and any
caffeine-based items in moderation. Excessive
caffeine intake may lead to health issues like insomnia and
heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake
to less than 4 cups per day and avoid high-calorie, high-sugar additives like
sweetened creamer.
Fish is a great source of high-quality protein
and healthy fat. This is particularly true of fatty fish, such as salmon,
which is loaded with anti-inflammatory omega-3 fatty acids and various other
nutrients Studies show that people who eat fish regularly
have a lower risk for several conditions, including heart disease, dementia,
and inflammatory bowel disease.
The importance of getting enough quality sleep cannot
be overstated.
Poor sleep can drive insulin resistance, can
disrupt your appetite hormones, and reduce your physical and mental
performance.
What’s more, poor sleep is one of the
strongest individual risk factors for weight gain and
obesity. People who do not get enough sleep tend to make food choices that are
higher in fat, sugar, and calories, potentially leading to unwanted weight
gain.
The bacteria in your gut, collectively called
the gut microbiota,
are incredibly important for overall health.
A disruption in gut bacteria is linked to some
chronic diseases, including obesity and a myriad of digestive problems. Good
ways to improve gut health include eating fermented foods like yogurt and
sauerkraut, taking probiotic
supplements — when indicated — and eating plenty of fiber.
Notably, fiber serves as a prebiotic, or a food source for your gut bacteria
Hydration is an important and often overlooked
marker of health. Staying hydrated helps ensure that your body is functioning
optimally and that your blood volume is sufficient.
Drinking water is
the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone
needs per day, aim to drink enough so that your thirst is adequately quenched.
9.
Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of
your diet. It’s very high in protein and
a rich source of nutrients.
However, problems occur when meat is charred
or burnt. This charring can lead to the formation of harmful compounds that may
increase your risk for certain cancers.
When you cook meat,
try not to char or burn it. Additionally limit your consumption of red and
processed meats like lunch meats and bacon as these are linked to overall
cancer risk and colon cancer risk.
10.
Avoid bright lights before sleep
When you’re exposed to bright lights — which
contain blue light wavelengths — in the evening, it may disrupt your production
of the sleep hormone melatonin.
Some ways to help reduce your blue light
exposure is to wear blue light
blocking glasses — especially if you use a computer or other
digital screen for long periods of time — and to avoid digital screens for 30
minutes to an hour before going to bed .This can help your body better
produce melatonin naturally
as evening progresses, helping you sleep better.
11. Take vitamin D if
you’re deficient
Most people do not get enough vitamin D. While
these widespread vitamin D inadequacies are not imminently harmful, maintaining
adequate vitamin D levels can help to optimize your health by improving bone
strength, reducing symptoms of depression, strengthening your immune system,
and lowering your risk for cancer.
If you do not spend a lot of time in the
sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have
your levels tested, so that you can correct your levels through vitamin D
supplementation if necessary.
12. Eat plenty of fruits and vegetables
Vegetables and fruits are
loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of
which have potent health effects.
Studies show that people who eat more vegetables and
fruits tend to live longer and have a lower risk for heart disease, obesity,
and other illnesses.
Eating enough protein is
vital for optimal health, as it provides the raw materials your body needs to
create new cells and tissues. What’s more, this nutrient is particularly
important for maintenance of a moderate body weight.
High protein intake may boost your metabolic
rate — or calorie burn — while making you feel full. It may also reduce cravings and
your desire to snack late at night.
Doing aerobic exercise, or cardio,
is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly
fat, the harmful type of fat that builds up around your organs. Reduced belly
fat may lead to major improvements in your metabolic health.
According to the Physical Activity Guidelines
for Americans, we should strive for at least 150 minutes of moderate intensity
activity each week.
15.
Don’t smoke or use drugs, and only drink in moderation
Smoking, harmful use of drugs, and alcohol abuse
can all seriously negatively affect your health.
If you do any of these actions, consider
cutting back or quitting to help reduce your risk for chronic diseases.
There are resources available online — and
likely in your local community, as well — to help with this. Talk with your
doctor to learn more about accessing resources.
16. Use extra virgin
olive oil
Extra virgin
olive oil is one of the healthiest vegetable oils you can use.
It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants
that have anti-inflammatory properties.
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence.
17. Minimize your
sugar intake
Added sugar is
extremely prevalent in modern food and drinks. A high intake is linked to
obesity, type 2 diabetes, and heart disease The Dietary Guidelines for
Americans recommend keeping added sugar intake below 10% of your daily calorie
intake, while the World Health Organization recommends slashing added sugars to
5% or less of your daily calories for optimal health.
Not all carbs are
created equal.
Refined carbs have been highly processed to
remove their fiber.
They’re relatively low in nutrients and may harm your health when eaten in
excess. Most ultra-processed foods are made from refined carbs, like processed
corn, white flour, and added sugars.
Studies show that a diet high in refined carbs
may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes
and heart disease.
Strength and resistance training are some of the
best forms of exercises you can do to strengthen your muscles and improve
your body composition.
It may also lead to important improvements in
metabolic health, including improved insulin
sensitivity — meaning your blood sugar levels are easier to
manage — and increases in your metabolic rate, or how many calories you burn at
rest.
If you do not have weights, you can use your
own bodyweight or resistance bands to create resistance and get a comparable
workout with many of the same benefits.
The Physical Activity Guidelines for Americans
recommends resistance training twice per week.
20.
Avoid artificial trans fats
Artificial trans fats are
harmful, man-made fats that are strongly linked to inflammation and heart
disease. Avoiding them should be much easier now that they have been completely
banned in the United States and many other countries. Note that you may still
encounter some foods that
contain small amounts of naturally occurring trans fats, but these are not
associated with the same negative effects as artificial trans fats.
21.
Use plenty of herbs and spices
There is a variety of herbs and spices at
our disposal these days, more so than ever. They not only provide flavor but
also may offer several health benefits as well.
For example, ginger and
turmeric both have potent anti-inflammatory and antioxidant effects, which may
help improve your overall health.
Due to their powerful potential health
benefits, you should aim to include a wide variety of herbs and spices in your
diet.
22.
Nurture your social relationships
Social relationships — with friends, family,
and loved ones you care about — are important not only for your mental
well-being but also your physical health.
Studies show that people who have close
friends and family are healthier and live much longer than
those who do not.
23. Occasionally track
your food intake
Some people may benefit from working out how
many calories they eat is by weighing their food and using a nutrition
tracker. Tracking can also provide insights into your protein,
fiber, and micronutrient intake.
However, while tracking, may help some people
manage their weight, there is also evidence it can lead to disordered eating
tendencies.
Always speak with a doctor before using this
strategy.
24. Get rid of excess
belly fat
Excessive abdominal fat, or visceral fat, is a
uniquely harmful type of fat distribution that is linked to an increased risk
of cardio metabolic diseases like type 2 diabetes and heart disease. For this
reason, your waist size and
waist-to-hip ratio may be much stronger markers of health than your weight.
Reducing refined
carbs, eating more protein and fiber, and reducing stress (which can
reduce cortisol, a stress hormone that triggers abdominal fat deposition) are
all strategies that may help you get rid of belly fat.
Diets are generally
ineffective and rarely work well long term. In fact, past
dieting is one of the strongest predictors for future weight gain. This is
because overly restrictive diets actually lower your metabolic rate, or the
amount of calories you burn, making it more difficult to lose weight. At the
same time, they also cause alterations to your hunger and satiety hormones,
which make you hungrier and may cause strong food cravings for foods high in
fat, calories, and sugar.
All of this is a recipe for rebound weight
gain, or “yoyo” dieting.
Instead of dieting, try adopting a healthier
lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should
follow as you transition to whole, nutritious foods — which are naturally more
filling while containing fewer calories than processed foods.
Despite the constant back and forth about eggs
and health, it’s a myth that
eggs are bad for you because of their cholesterol content. Studies show that
they have minimal effect on blood cholesterol in the majority of people, and
they’re a great source of protein and nutrients. Additionally, a review
involving 263,938 people found that egg intake
had no association with heart disease risk.
Stress has a negative effect on your health.
It can affect your blood sugar levels, food choices, susceptibility to
sickness, weight, fat distribution, and more. For this reason, it’s important
to find healthy ways to manage your stress.
Meditation is one such way, and it has some
scientific evidence to support its use for stress management and improving
health.
In one study involving 48 people with high
blood pressure, type 2 diabetes, or both, researchers found that meditation
helped lower LDL (bad) cholesterol and inflammation compared with the control
group. Additionally, the participants in the meditation group reported improved
mental and physical wellness.
A few simple steps can go a long way toward
improving your eating patterns and
wellness.
Still, if you’re trying to live a healthier
life, do not just focus on the foods you eat. Exercise, sleep, and social
relationships are also important.
With the evidence-based tips above, it’s easy
to introduce small changes that can have a big impact on your overall health.
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