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.
A "trash tsunami" has washed ashore on the beaches of Honduras, endangering both wildlife and the local economy.
EcoWatch Daily Newsletter
More long-finned pilot whales were found stranded today on beaches in Tasmania, Australia. About 500 whales have become stranded, including at least 380 that have died, the AP reported. It is the largest mass stranding in Australia's recorded history.
- Annual Whale Slaughter Still a Tradition on the Faroe Islands ... ›
- Hundreds of Pilot Whales Die in Devastating Mass Stranding in New ... ›
- Green Group Tests Facebook With Ad Claiming Conservatives Back ... ›
- Illegal Wildlife Trade Thrives on Facebook, Internet Forums ... ›
- Facebook Loophole Allows Climate Deniers to Spread Misinformation ›
- Facebook Hires Koch-Funded Climate Deniers for 'Fact-Checking ... ›
By Harry Kretchmer
By 2030, almost a third of all the energy consumed in the European Union must come from renewable sources, according to binding targets agreed in 2018. Sweden is helping lead the way.
Sweden is a world leader in renewable energy consumption. Swedish Institute/World Bank
Naturally Warm<p>54% of Sweden's power comes from renewables, and is helped by its geography. With plenty of moving water and 63% forest cover, it's no surprise the <a href="https://sweden.se/nature/energy-use-in-sweden/#" target="_blank">two largest renewable power sources</a> are hydropower and biomass. And that biomass is helping support a local energy boom.</p><p>Heating is a key use of energy in a cold country like Sweden. In recent decades, as fuel oil taxes have increased, the country's power companies have turned to renewables, like biomass, to fuel local 'district heating' plants.</p><p>In Sweden these trace their <a href="https://www.sciencedirect.com/science/article/pii/S0360544217304140#fig3" target="_blank">origins back to 1948</a>, when a power station's excess heat was first used to heat nearby buildings: steam is <a href="https://www.sciencedirect.com/topics/engineering/district-heating-system" target="_blank">forced along a network of pipes</a> to wherever it's needed. Today, there are around 500 district heating systems across the country, from major cities to small villages, providing heat to homes and businesses.</p><p>District heating used to be fueled mainly from the <a href="https://www.sciencedirect.com/science/article/pii/S0360544217304140" target="_blank">by-products of power plants</a>, waste-to-energy plants and industrial processes. These days, however, Sweden is bringing more renewable sources into the mix. And as a result of competition, this localized form of power is now the country's<a href="https://www.sciencedirect.com/science/article/pii/S0360544217304140#fig3" target="_blank" rel="noopener noreferrer"> home-heating market leader.</a></p>
Sweden is using smart grids to turn buildings into energy producers. Huang et al/Elsevier
Energy ‘Prosumers’<p>But Sweden doesn't stop at village-level heating solutions. Its new breed of energy-generation takes hyper-local to the next level.</p><p>One example is in the city of Ludivika where 1970s flats <a href="https://www.buildup.eu/sites/default/files/content/transforming-a-residential-building-cluster-into-electricity-prosumers-in-sweden.pdf" target="_blank">have recently been retrofitted with the latest smart energy technology</a>.</p><p>48 family apartments spread across 3 buildings have been given photovoltaic solar panels, thermal energy storage and heat pump systems. A micro energy grid connects it all, and helps charge electric cars overnight.</p><p>The result is a cluster of 'prosumer' buildings, producing rather than consuming enough power for 77% of residents' needs. With <a href="http://www.diva-portal.org/smash/get/diva2:1232060/FULLTEXT01.pdf" target="_blank" rel="noopener noreferrer">high levels of smart meter usage</a>, it's a model that looks set to spread across Sweden.</p>
<div id="d7bf9" class="rm-shortcode" data-rm-shortcode-id="8757b138d5570bec9d6aad18074a429a"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1273556364263071744" data-partner="rebelmouse"><div style="margin:1em 0">Read more about Western Harbour and book a visit: https://t.co/ujSmVs9rNK 🏡🌳🌊 https://t.co/C5PuPziqIM</div> — Smart City Sweden (@Smart City Sweden)<a href="https://twitter.com/SmartCitySweden/statuses/1273556364263071744">1592474473.0</a></blockquote></div>
Scaling Up<p>A recent development by E.ON in Hyllie, a district on the outskirts of Malmö, southern Sweden, <a href="https://www.eonenergy.com/blog/2019/February/sweden-smart-city" target="_blank">has scaled up the smart grid principle</a>. Energy generation comes from local wind, solar, biomass and waste sources.</p><p>Smart grids then balance the power, react to the weather, deploying extra power when it's colder or putting excess into battery storage when it's warm. The system is not only more efficient, but bills have fallen.</p><p>Smart energy developments like those in Hyllie, Ludivika, and renewable-driven district heating, offer a radical alternative to the centralized energy systems many countries rely on today.</p><p>The EU's leaders have a challenge: how to generate 32% of energy from renewables by 2030. Sweden offers a vision of how technology and local solutions can turn a goal into a reality.</p>
- Sweden to Become One of World's First Fossil Fuel-Free Nation s ... ›
- These Countries Are Leading the Transition to Sustainable Energy ... ›
- Sweden Shuts Down Its Last Coal Plant Two Years Early - EcoWatch ›
By Jessica Corbett
In another win for climate campaigners, leaders of 12 major cities around the world — collectively home to about 36 million people — committed Tuesday to divesting from fossil fuel companies and investing in a green, just recovery from the ongoing coronavirus pandemic.
- Oxford Endowment Ditches Fossil Fuels in 'Historic' Decision ... ›
- Fossil Fuel Divestment Debates on Campus Spotlight Societal Role ... ›
- London and New York Mayors Call on Other World Cities to Divest ... ›