27 Health and Nutrition Tips That Are Actually Evidence-Based
By Kris Gunnars, BSc
It's easy to get confused when it comes to health and nutrition.
Even qualified experts often seem to hold opposing opinions.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are actually based on good science.
1. Don’t Drink Sugar Calories
Sugary drinks are among the most fattening items you can put into your body.
This is because your brain doesn't measure calories from liquid sugar the same way it does for solid food (1Trusted Source).
Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar's harmful effects (8Trusted Source).
2. Eat Nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They're loaded with magnesium, vitamin E, fiber, and various other nutrients (9).
Additionally, your body doesn't absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).
3. Avoid Processed Junk Food (Eat Real Food Instead)
Processed junk food is incredibly unhealthy.
They're usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
4. Don’t Fear Coffee
Coffee is very healthy.
It's high in antioxidants, and 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 (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).
5. Eat Fatty Fish
Fish is a great source of high-quality protein and healthy fat.
6. Get Enough Sleep
The importance of getting enough quality sleep cannot be overstated.
What's more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).
7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).
8. Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).
9. Don’t Overcook or Burn Your Meat
Meat can be a nutritious and healthy part of your diet. It's very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).
When you cook meat, make sure not to overcook or burn it.
10. Avoid Bright Lights Before Sleep
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
11. Take Vitamin D3 If You Don’t Get Much Sun Exposure
Sunlight is a great source of vitamin D.
Yet, most people don't get enough sun exposure.
In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).
If you're unable to get adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
12. Eat Vegetables and Fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
13. Make Sure to Eat Enough Protein
Eating enough protein is vital for optimal health.
What's more, this nutrient is particularly important for weight loss (52Trusted Source).
High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).
14. Do Some Cardio
Doing aerobic exercise, also called 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 should lead to major improvements in metabolic health (59Trusted Source, 60Trusted Source, 61Trusted Source).
15. Don’t Smoke or Do Drugs, and Only Drink in Moderation
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.
16. Use Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest vegetable oils.
17. Minimize Your Sugar Intake
High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).
18. Don’t Eat a Lot of Refined Carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They're relatively low in nutrients and can harm your health when eaten in excess.
19. Don’t Fear Saturated Fat
Saturated fat has been controversial.
While it's true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78Trusted Source, 79Trusted Source, 80Trusted Source, 81Trusted Source).
20. Lift Heavy Things
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
21. Avoid Artificial Trans Fats
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn't gone fully into effect — and some foods still contain them.
22. Use Plenty of Herbs and Spices
Many incredibly healthy herbs and spices exist.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).
Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
23. Take Care of Your Relationships
Social relationships are incredibly important not only for your mental well-being but also your physical health.
24. Track Your Food Intake Every Now and Then
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It's also essential to make sure that you're getting enough protein, fiber, and micronutrients.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97Trusted Source).
25. If You Have Excess Belly Fat, Get Rid of It
Belly fat is particularly harmful.
For this reason, your waist size may be a much stronger marker of your health than your weight.
26. Don’t Go On a Diet
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 (104Trusted Source).
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 you transition to whole, nutritious foods.
27. Eat Eggs, Yolk and All
Whole eggs are so nutritious that they're often termed "nature's multivitamin."
Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106Trusted Source).
Instead, eggs are one of the planet's most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.
The Bottom Line
A few simple steps can go a long way toward improving your diet and wellness.
Still, if you're trying to live a healthier life, don't just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the tips above, it's easy to get your body feeling great every day.
Reposted with permission from our media associate Healthline.
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By Jacob Carter
On Wednesday, the Department of the Interior (DOI) announced that it will be rescinding secretarial order 3369, which sidelined scientific research and its use in the agency's decisions. Put in place by the previous administration, the secretarial order restricted decisionmakers at the DOI from using scientific studies that did not make all data publicly available.
Science Rising at Interior<p>The rescinded secretarial order is not the only notable victory we have seen from the DOI recently. The Biden administration has moved swiftly to <a href="https://www.nytimes.com/2021/03/02/climate/biden-interior-department-haaland.html" target="_blank">restore consideration of climate change</a> in its decisions, <a href="https://www.nationalgeographic.com/environment/article/biden-expected-to-reverse-trump-order-to-shrink-utah-national-monuments" target="_blank">reverse assaults on our public lands</a>, and <a href="https://www.audubon.org/news/biden-halts-trump-rule-gutted-landmark-bird-protection-law" target="_blank">taken actions to protect our nation's wildlife</a>. These decisions, unlike many made at the DOI over the past four years, have been informed by science—and President Biden's pick to lead the DOI, Representative Deb Haaland of New Mexico, has <a href="https://www.cnn.com/2021/02/22/politics/haaland-confirmation-remarks/index.html" target="_blank">promised in her confirmation hearing</a> to continue to make decisions that are guided by science.</p><p><strong>Saving Migratory Birds</strong></p><p>One of the parting gifts of the prior administration was a <a href="https://blog.ucsusa.org/jacob-carter/outgoing-administration-gave-thumbs-up-to-migratory-bird-massacre-its-time-to-reverse-the-damage" target="_blank">reinterpretation of a long-standing rule that protected migratory bird species</a>. For decades, the <a href="https://www.fws.gov/birds/policies-and-regulations/laws-legislations/migratory-bird-treaty-act.php" target="_blank" rel="noopener noreferrer">Migratory Bird Treaty Act</a> (MBTA) had protected migratory bird species, which are in decline in the US, by allowing the DOI to fine industries that failed to take proper precautions to protect migratory birds. For example, <a href="https://www.fws.gov/birds/bird-enthusiasts/threats-to-birds/entrapment-entanglement-drowning.php#:~:text=An%20estimated%20500%2C000%20to%201,trays%2C%20and%201%25%20spills." target="_blank" rel="noopener noreferrer">not placing proper netting over oil pits</a>, which can result in the death of migratory birds. The rule, however, was reinterpreted by the prior administration such that industries could only be fined if bird deaths were "intentional" and not if they occurred incidentally due to a lack of precautions.</p><p>The prior administration, in its final days, also <a href="https://www.motherjones.com/environment/2021/03/endangered-species-recovery-interior-deb-haaland/" target="_blank" rel="noopener noreferrer">eliminated protections for the northern spotted owl</a>, which is currently listed by the Fish and Wildlife Service (FWS) as a threatened species. More than 3 million acres of the owl's habitat were removed from protection to pave way for timber harvesting. Susan Jane Brown, a staff attorney at the Western Environmental Law Center, <a href="https://www.nytimes.com/2021/03/02/climate/biden-interior-department-haaland.html" target="_blank" rel="noopener noreferrer">stated that she had received</a> "…several calls from wildlife biologists who are in tears who said, 'Did you know this is happening? The bird won't survive this."</p><p>The Biden administration, following the best available science, has delayed the implementation of both rules.</p><p><strong>Restoring Public Lands</strong></p><p>In 2017, two national monuments, Bears Ears and Grand Staircase-Escalante of Utah, <a href="https://www.nytimes.com/2017/12/04/us/trump-bears-ears.html" target="_blank" rel="noopener noreferrer">were reduced in size by some two million acres</a>, the largest reduction of federal land protection in our nation's history. Later, <a href="https://www.nytimes.com/2018/03/02/climate/bears-ears-national-monument.html" target="_blank" rel="noopener noreferrer">internal emails at the DOI</a> would show that these actions were not a product of following the best available science, and were instead guided by a push to exploit oil and natural gas deposits within the boundaries of the protected land. In particular, the decision did not consider the archaeological importance of the protected lands or their cultural heritage. Sidelining these facets of this decision is likely what <a href="https://www.motherjones.com/environment/2021/02/biden-orders-review-of-trumps-assaults-on-americas-natural-treasures/?utm_source=twitter&utm_campaign=naytev&utm_medium=social" target="_blank" rel="noopener noreferrer">prompted a review of the reductions</a> by the Biden administration.</p>
Bringing Science Back Across the Administration<p>Beyond the Interior department, the Biden administration has taken quick steps to bring science back to the forefront of decisionmaking across the federal government. In January, President Biden signed a <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/memorandum-on-restoring-trust-in-government-through-scientific-integrity-and-evidence-based-policymaking/" target="_blank" rel="noopener noreferrer">presidential memo</a> to strengthen scientific integrity and evidence-based decisionmaking. The memo, among many other positive steps for science, has initiated a review process on scientific integrity policies that should be finalized toward the end of the year. Given the <a href="https://www.ucsusa.org/resources/attacks-on-science" target="_blank" rel="noopener noreferrer">unprecedented number of times we documented political interference in science-based decision-making processes</a> over the past four years, such a review, and the subsequent recommendations arising from it, are clearly warranted.</p><p>The Biden administration also has formed multiple scientific advisory groups to help make choices informed by the best available science to protect public health and our environment. This includes advisory groups on critical issues such as <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/01/27/memorandum-on-restoring-trust-in-government-through-scientific-integrity-and-evidence-based-policymaking/" target="_blank" rel="noopener noreferrer">scientific integrity</a>, <a href="https://www.whitehouse.gov/briefing-room/press-briefings/2021/02/10/president-biden-announces-members-of-the-biden-harris-administration-covid-19-health-equity-task-force/" target="_blank" rel="noopener noreferrer">COVID-19</a>, and <a href="https://www.americanprogress.org/issues/green/reports/2021/02/04/495397/mapping-environmental-justice-biden-harris-administration/" target="_blank" rel="noopener noreferrer">environmental justice</a>. The administration also is moving quickly to <a href="https://www.npr.org/sections/biden-transition-updates/2020/12/17/938092644/biden-to-pick-north-carolina-regulator-michael-regan-to-lead-epa" target="_blank" rel="noopener noreferrer">appoint qualified leaders</a> at science-based agencies and has asked the heads of agencies to expeditiously establish scientific integrity officials and chief science officers.</p><p>In addition to rescinding the secretarial order at DOI, the Biden administration has also rescinded several other anti-science actions taken over the past four years. Among the <a href="https://www.whitehouse.gov/briefing-room/presidential-actions/2021/02/24/executive-order-on-the-revocation-of-certain-presidential-actions/" target="_blank" rel="noopener noreferrer">many anti-science executive orders reversed by President Biden are </a>an order that directed agencies to arbitrarily cut their advisory committees by one-third and another that required agencies to cut two regulations for every new regulation they issued.</p><p>There has been a lot of progress for science-based decisionmaking over the past six weeks, with more expected as qualified individuals are appointed to head science-based agencies. And yet we know through our research that <a href="https://www.sciencepolicyjournal.org/uploads/5/4/3/4/5434385/berman_emily__carter_jacob.pdf" target="_blank" rel="noopener noreferrer">every administration has politicized science-based decisionmaking to some extent</a>.</p><p>We will continue to watch, demand, and ensure that science guides the critical decisions being made by the Biden administration. Our health, our environment, and our safety depend on it.</p><p><em><a href="https://blog.ucsusa.org/author/jacob-carter#.YED_bRNKjt0" target="_blank">Jacob Carter</a> is a research scientist for the Center for Science and Democracy at the Union of Concerned Scientists.</em></p><p><em>Reposted with permission from the <em><a href="https://blog.ucsusa.org/jacob-carter/science-wins-at-the-interior-department" target="_blank">Union of Concerned Scientists</a>.</em></em></p>
EcoWatch Daily Newsletter
At first glance, you wouldn't think avocados and almonds could harm bees; but a closer look at how these popular crops are produced reveals their potentially detrimental effect on pollinators.
Migratory beekeeping involves trucking millions of bees across the U.S. to pollinate different crops, including avocados and almonds. Timothy Paule II / Pexels / CC0<p>According to <a href="https://www.fromthegrapevine.com/israeli-kitchen/beekeeping-how-to-keep-bees" target="_blank">From the Grapevine</a>, American avocados also fully depend on bees' pollination to produce fruit, so farmers have turned to migratory beekeeping as well to fill the void left by wild populations.</p><p>U.S. farmers have become reliant upon the practice, but migratory beekeeping has been called exploitative and harmful to bees. <a href="https://www.cnn.com/2019/05/10/health/avocado-almond-vegan-partner/index.html" target="_blank">CNN</a> reported that commercial beekeeping may injure or kill bees and that transporting them to pollinate crops appears to negatively affect their health and lifespan. Because the honeybees are forced to gather pollen and nectar from a single, monoculture crop — the one they've been brought in to pollinate — they are deprived of their normal diet, which is more diverse and nourishing as it's comprised of a variety of pollens and nectars, Scientific American reported.</p><p>Scientific American added how getting shuttled from crop to crop and field to field across the country boomerangs the bees between feast and famine, especially once the blooms they were brought in to fertilize end.</p><p>Plus, the artificial mass influx of bees guarantees spreading viruses, mites and fungi between the insects as they collide in midair and crawl over each other in their hives, Scientific American reported. According to CNN, some researchers argue that this explains why so many bees die each winter, and even why entire hives suddenly die off in a phenomenon called colony collapse disorder.</p>
Avocado and almond crops depend on bees for proper pollination. FRANK MERIÑO / Pexels / CC0<p>Salazar and other Columbian beekeepers described "scooping up piles of dead bees" year after year since the avocado and citrus booms began, according to Phys.org. Many have opted to salvage what partial colonies survive and move away from agricultural areas.</p><p>The future of pollinators and the crops they help create is uncertain. According to the United Nations, nearly half of insect pollinators, particularly bees and butterflies, risk global extinction, Phys.org reported. Their decline already has cascading consequences for the economy and beyond. Roughly 1.4 billion jobs and three-quarters of all crops around the world depend on bees and other pollinators for free fertilization services worth billions of dollars, Phys.org noted. Losing wild and native bees could <a href="https://www.ecowatch.com/wild-bees-crop-shortage-2646849232.html" target="_self">trigger food security issues</a>.</p><p>Salazar, the beekeeper, warned Phys.org, "The bee is a bioindicator. If bees are dying, what other insects beneficial to the environment... are dying?"</p>
Six major U.S. electricity utilities will collaborate to build a massive EV charging network across 16 states, they announced Tuesday.
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By Deborah Moore, Michael Simon and Darryl Knudsen
There's some good news amidst the grim global pandemic: At long last, the world's largest dam removal is finally happening.
A young activist for a free-flowing Salween River. A team of campaigners and lawyers from EarthRights International joined Indigenous Karen communities on the Salween in 2018 to celebrate the International Day of Actions for Rivers on March 14. This year, EarthRights joined communities living in the Eu-Wae-Tta internally displaced persons camp for a celebration in solidarity with those impacted by dam projects on the Salween River. EarthRights International<p>The dam removal project is a sign of the decline of the hydropower industry, whose fortunes have fallen as the <a href="https://www.bbc.com/news/science-environment-46098118" target="_blank" rel="noopener noreferrer">troubling</a> cost-benefit ratio of dams has become clear over the years. The rise of more cost-effective and sustainable energy sources (including wind and solar) has hastened this shift. This is exactly the type of progress envisioned by the <a href="https://www.yumpu.com/en/document/read/17023836/dams-and-development-a-new-framework-for-decision" target="_blank" rel="noopener noreferrer">World Commission on Dams</a> (WCD), a global multi-stakeholder body that was established by the World Bank and International Union for Conservation of Nature in 1998 to investigate the effectiveness and performance of large dams around the world. The WCD released a damning landmark <a href="https://www.un.org/press/en/2000/20001117.dam.pressconferencepm.doc.html" target="_blank" rel="noopener noreferrer">report</a> in November 2000 on the enormous financial, environmental and human costs and the dismal performance of large dams. The commission spent <a href="https://www.un.org/press/en/2000/20001117.dam.pressconferencepm.doc.html" target="_blank" rel="noopener noreferrer">two years</a> analyzing the outcome of the trillions of dollars invested in dams, reviewing dozens of case studies and testimonies from over a thousand communities and individuals, before producing the report.</p><p>But despite this progress, we cannot take hydropower's decline as inevitable. As governments around the world plan for a post-pandemic recovery, hydropower companies sense an opportunity. The industry is eager to recast itself as climate-friendly (<a href="https://www.ecowatch.com/how-green-is-hydropower-1919539525.html" target="_self">it's not</a>) and <a href="https://www.hydropower.org/covid-19" target="_blank">secure</a> precious stimulus funds to revive its dying industry — at the expense of people, the environment and a truly just, green recovery.</p>
Hydropower’s Troubling Record<p>The world's largest hydropower dam removal project on the Klamath River is a significant win for tribal communities. But while the Yurok and Karuk tribes <a href="https://www.karuk.us/images/docs/press/bring_salmon_home.php" target="_blank">suffered</a> terribly from the decline of the Klamath's fisheries, they were by no means alone in that experience. The environmental catastrophe that occurred along the Klamath River has been replicated all over the world since the global boom in hydropower construction <a href="https://www.nationalgeographic.com/environment/article/hydropower" target="_blank">began</a> early in the 20th century.</p><p>The rush to dam rivers has had huge consequences. After decades of rampant construction, only <a href="https://www.nationalgeographic.com/environment/2019/05/worlds-free-flowing-rivers-mapped-hydropower/" target="_blank">37 percent of the world's rivers remain free-flowing</a>, according to <a href="https://www.nature.com/articles/s41586-019-1111-9" target="_blank" rel="noopener noreferrer">one study</a>. River fragmentation has <a href="https://academic.oup.com/bioscience/article/70/4/330/5732594" target="_blank" rel="noopener noreferrer">decimated freshwater habitats and fish stocks</a>, threatening food security for millions of the world's most vulnerable people, and hastening the <a href="https://www.forbes.com/sites/jeffopperman/2020/10/13/freshwater-wildlife-continues-to-decline-but-new-energy-trendlines-suggest-we-can-bend-that-curve/?sh=f9d175a61ee4" target="_blank" rel="noopener noreferrer">decline of other myriad freshwater species</a>, including mammals, birds and reptiles.</p><p>The communities that experienced the most harm from dams — whether in Asia, Latin America or Africa — often lacked political power and access. But that didn't stop grassroots movements from organizing and growing to fight for their rights and livelihoods. The people affected by dams began raising their voices, sharing their experiences and forging alliances across borders. By the 1990s, the public <a href="https://tinyurl.com/y55lnlst" target="_blank" rel="noopener noreferrer">outcry</a> against large dams had grown so loud that it finally led to the establishment of the WCD.</p><p>What the WCD found was stunning. While large dam projects had brought some economic benefits, they had also <a href="https://www.irn.org/wcd/" target="_blank" rel="noopener noreferrer">forcibly displaced an estimated 40 to 80 million people in the 20th century alone</a>. To put that number into perspective, it is more than the current population of present-day <a href="https://data.worldbank.org/indicator/SP.POP.TOTL?locations=FR" target="_blank" rel="noopener noreferrer">France</a> or the <a href="https://data.worldbank.org/indicator/SP.POP.TOTL?locations=GB" target="_blank" rel="noopener noreferrer">United Kingdom</a>. These people lost their lands and homes to dams, and often with no compensation.</p><p>Subsequent research has compounded that finding. A paper published in <a href="https://tinyurl.com/c7uznz" target="_blank" rel="noopener noreferrer">Water Alternatives</a> revealed that globally, more than <a href="https://tinyurl.com/yxw8x7ab" target="_blank" rel="noopener noreferrer">470 million people living downstream from large dams</a> have faced significant impacts to their lives and livelihoods — much of it due to disruptions in water supply, which in turn harm the complex web of life that depends on healthy, free-flowing rivers. The WCD's findings, released in 2000, <a href="https://www.irn.org/wcd/" target="_blank" rel="noopener noreferrer">identified</a> the importance of restoring rivers, compensating communities for their losses, and finding better energy alternatives to save rivers and ecosystems.</p>
Facing a New Crisis<p>Twenty years after the WCD uncovered a crisis along the world's rivers and recommended a new development path — one that advances community-driven development and protects freshwater resources — we find ourselves in the midst of another crisis. The global pandemic has hit us hard, with surging loss of life, unemployment and instability.</p><p>But as governments work to rebuild economies and create job opportunities in the coming years, we have a choice: Double down on the failed, outdated technologies that have harmed so many, or change course and use this transformative moment to rebuild our natural systems and uplift communities.</p><p>There are many reasons to fight for a green recovery. The climate is changing even <a href="https://www.nature.com/articles/d41586-018-07586-5" target="_blank" rel="noopener noreferrer">faster</a> than expected, and some dams — especially those with reservoirs in hot climates — <a href="https://tinyurl.com/w6w29t8" target="_blank" rel="noopener noreferrer">have been found to emit more greenhouse gases than a fossil fuel power plant</a>. Other estimates have put global reservoirs' human-made greenhouse gas emissions each year on par with <a href="https://www.climatecentral.org/news/greenhouse-gases-reservoirs-fuel-climate-change-20745" target="_blank" rel="noopener noreferrer">Canada's</a> total emissions.</p><p>Meanwhile, we now understand that healthy rivers and freshwater ecosystems play a <a href="https://www.environment.gov.au/system/files/resources/b55b1fe4-7d09-47af-96c4-6cbb5f106d4f/files/wetlands-role-carbon-cycle.pdf" target="_blank" rel="noopener noreferrer">critical role in regulating and storing carbon</a>. And at a time when <a href="https://www.un.org/sustainabledevelopment/blog/2019/05/nature-decline-unprecedented-report/" target="_blank" rel="noopener noreferrer">biodiversity loss is soaring</a>, anything we can do to <a href="https://academic.oup.com/bioscience/article/70/4/330/5732594" target="_blank" rel="noopener noreferrer">restore habitat is key</a>. But with <a href="https://www.researchgate.net/publication/271996520_A_Global_Boom_in_Hydropower_dam_Construction" target="_blank" rel="noopener noreferrer">more than 3,700 major dams proposed or under construction</a> in the world (primarily in the Global South, with over <a href="https://news.mongabay.com/2020/08/more-than-500-dams-planned-inside-protected-areas-study/" target="_blank" rel="noopener noreferrer">500 of these in protected areas</a>), according to a 2014 report — and the hydropower industry <a href="https://www.hydropower.org/covid-19" target="_blank" rel="noopener noreferrer">jockeying</a> for scarce stimulus dollars — we must act urgently.</p>
Signs of Hope<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTcxMzUyMS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYxOTcyNTc3OX0.EbqBVPs2kjhrY5AqnZXOb_GX-s6pw4qyJmmeISzKA6U/img.png?width=980" id="a81d0" class="rm-shortcode" data-rm-shortcode-id="87bc79d69f72e9334a78da8e0355e6ae" data-rm-shortcode-name="rebelmouse-image" data-width="1620" data-height="1068" />
Fish catch at the Siphandone on the Mekong River, prior to the completion of the Don Sahong Dam. Pai Deetes / International Rivers<p>So what would a strong, resilient and equitable recovery look like in the 21st century? Let's consider one example in Southeast Asia.</p><p>Running through six countries, the Mekong River is the world's 12th-longest river, which is home to one of the world's most biodiverse regions, and includes the world's <a href="https://www.worldwildlife.org/places/greater-mekong#" target="_blank" rel="noopener noreferrer">largest</a> inland fishery. Around <a href="https://tinyurl.com/y6jrarjo" target="_blank" rel="noopener noreferrer">80 percent of the nearly 65 million people</a> who live in the Lower Mekong River Basin depend on the river for their livelihoods, according to the Mekong River Commission. In 1994, Thailand built the Pak Mun Dam on a Mekong tributary. <a href="https://tinyurl.com/y5ekfp4h" target="_blank" rel="noopener noreferrer">Six years later</a>, the <a href="https://tinyurl.com/yxcvs6up" target="_blank" rel="noopener noreferrer">WCD studied the dam's performance</a> and submitted its conclusions and recommendations as part of its final report in 2000. According to the WCD report, the Pak Mun Dam did not deliver the peaking energy service it was designed for, and it <a href="https://tinyurl.com/y38p3jaw" target="_blank" rel="noopener noreferrer">physically blocked a critical migration route</a> for a range of fish species that migrated annually to breeding grounds upstream in the Mun River Basin. Cut off from their customary habitat, fish stocks plummeted, and so did the livelihoods of the local people.</p><p>Neighboring Laos, instead of learning from this debacle, followed in Thailand's footsteps, <a href="https://tinyurl.com/y4eaxcq2" target="_blank" rel="noopener noreferrer">constructing two dams on the river's mainstem</a>, Xayaburi Dam, commissioned in 2019, and Don Sahong Dam, commissioned in 2020. But then a sign of hope appeared. In early 2020, just as the pandemic began to spread across the world, the <a href="https://www.theguardian.com/world/2020/mar/20/cambodia-scraps-plans-for-mekong-hydropower-dams" target="_blank" rel="noopener noreferrer">Cambodian government reconsidered its plans to build more dams on the Mekong</a>. The science was indisputable: A government-commissioned report showed that further dams would <a href="https://www.theguardian.com/environment/2018/may/16/leaked-report-warns-cambodias-biggest-dam-could-literally-kill-mekong-river" target="_blank" rel="noopener noreferrer">reduce the river's wild fisheries, threaten critically endangered Irrawaddy dolphins</a> and <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1002/2013WR014651" target="_blank" rel="noopener noreferrer">block nutrient-rich sediment from the delta's fertile agricultural lands</a>.</p><p><a href="https://data.opendevelopmentmekong.net/dataset/4f1bb5fd-a564-4d37-878b-c288af460143/resource/5f6fe360-7a68-480d-9ba4-12d7b8b805c9/download/volume-3_solar-alternative-to-sambor-dam.pdf" target="_blank" rel="noopener noreferrer">Studies</a> show that Cambodia didn't need to seek billions of dollars in loans to build more hydropower; instead, it could pursue more cost-effective solar and wind projects that would deliver needed electricity at a fraction of the cost — and <a href="https://www.worldwildlife.org/press-releases/wwf-statement-on-cambodian-government-s-decision-to-suspend-hydropower-dam-development-on-the-mekong-river" target="_blank">without the ecological disasters to fisheries and the verdant Mekong delta</a>. And, in a stunning reversal, Cambodia listened to the science — and to the people — and <a href="https://www.theguardian.com/world/2020/mar/20/cambodia-scraps-plans-for-mekong-hydropower-dams" target="_blank">announced</a> a 10-year moratorium on mainstream dams. Cambodia is now <a href="https://www.voanews.com/east-asia-pacific/cambodia-halts-hydropower-construction-mekong-river-until-2030" target="_blank">reconsidering</a> its energy mix, recognizing that mainstream hydropower dams are too costly and undermine the economic and cultural values of its flagship river.</p>
Toward a Green Recovery<img lazy-loadable="true" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNTcxMzUwOS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY1MTMwMjk0M30.0LZCOEVzgtgjm2_7CwcbFfuZlrtUr80DiRYxqKGaKIg/img.jpg?width=980" id="87fe9" class="rm-shortcode" data-rm-shortcode-id="e6b9bfeb013516f6ad5033bb9e03c5ec" data-rm-shortcode-name="rebelmouse-image" data-width="2100" data-height="3086" />
Klamath River Rapids. Tupper Ansel Blake / U.S. Fish and Wildlife Service<p>Increasingly, governments, civil servants and the public at large are rethinking how we produce energy and are seeking to preserve and restore precious freshwater resources. Dam removals are increasing exponentially across <a href="https://www.americanrivers.org/wp-content/uploads/2020/02/DamsRemoved_1999-2019.pdf" target="_blank">North America</a> and <a href="https://damremoval.eu/wp-content/uploads/2019/03/DRE-policy-Report-2018-digitaal-010319.pdf" target="_blank">Europe</a>, and movements advancing <a href="https://www.rightsofrivers.org/" target="_blank">permanent river protection are growing across Latin America, Asia and Africa</a>.</p><p>We must use the COVID-19 crisis to accelerate the trend. Rather than relying on old destructive technologies and industry claims of newfound "<a href="https://www.hydrosustainability.org/news/2020/11/12/consultation-on-a-groundbreaking-global-sustainability-standard-for-hydropower" target="_blank">sustainable hydropower</a>," the world requires a new paradigm for an economic recovery that is rooted both in climate and economic justice as well as river stewardship. Since December 2020, hundreds of groups and individuals from more than 80 countries have joined the <a href="https://www.rivers4recovery.org/" target="_blank" rel="noopener noreferrer">Rivers4Recovery</a> call for a better way forward for rivers and natural places. This paradigm will protect our rivers as critical lifelines — supporting fisheries, biodiversity, water supply, food production, Indigenous peoples and diverse populations around the world — rather than damming and polluting them.</p><p>The promise of the Klamath dam removals is one of restoration — a move that finally recognizes the immense value of free-flowing rivers and the key role they play in <a href="https://f.hubspotusercontent20.net/hubfs/4783129/LPR/PDFs/Living_Planet_Report_Freshwater_Deepdive.pdf" target="_blank" rel="noopener noreferrer">nourishing both the world's biodiversity and hundreds of millions of people</a>. Healthy rivers — connected to watershed forests, floodplains, wetlands and deltas — are key partners in building resilience in the face of an accelerating climate crisis. But if we allow the hydropower industry to succeed in its <a href="https://www.world-energy.org/article/12361.html" target="_blank" rel="noopener noreferrer">cynical grab for stimulus funds</a>, we'll only perpetuate the 20th century's legacy of suffering and environmental degradation.</p><p>We must put our money where our values are. Twenty years ago, the WCD pointed the way forward to a model of development that takes humans, wildlife and the environment into account, and in 2020, we saw that vision flower along the Klamath River. It's time to bring that promise of healing and restoration to more of the world's rivers.</p><p><em>Deborah Moore is a former commissioner of the <a href="https://www.water-alternatives.org/index.php/alldoc/articles/vol3/v3issue2/79-a3-2-2/file" target="_blank" rel="noopener noreferrer" style="">World Commission on Dams</a>. Michael Simon was a member of the <a href="https://www.hydrosustainability.org/assessment-protocol" target="_blank" rel="noopener noreferrer" style="">Hydropower Sustainability Assessment Forum</a>. Darryl Knudsen is the executive director of <a href="https://www.internationalrivers.org" target="_blank" rel="noopener noreferrer" style="">International Rivers</a>.</em></p><p><em>This article first appeared on <a href="https://truthout.org/articles/damming-rivers-is-terrible-for-human-rights-ecosystems-and-food-security/" target="_blank" rel="noopener noreferrer">Truthout</a> and was produced in partnership with <a href="https://independentmediainstitute.org/earth-food-life/" target="_blank" rel="noopener noreferrer">Earth | Food | Life</a>, a project of the Independent Media Institute.</em></p>
1-Month Hunger Strike: Chicago Activists Fight Metal Scrapper Relocation Into Black and Latinx Neighborhood
Hunger strikers in Chicago are fighting the relocation of a metal shredding facility from a white North Side neighborhood to a predominantly Black and Latinx community on the Southeast Side already plagued by numerous polluting industries.