9 Health And Nutrition Tips That Are Scientifically Verified
There are always disagreements between experts in the field of health and nutrition. However, there are still things that scientific research supports and I present those health and nutrition tips to you! You may already be aware of some if you have been following our blog for quite some time now.
1) Avoid drinking sugar calories
The most fattening things that you can put into your body are sugar loaded drinks. This is so because liquid sugar calories are not registered by the brain in the same manner as calories from solid foods. Sugar loaded drinks are linked with all kinds of health problems like obesity, type 2 diabetes and heart disease.
Drinking juice is just as bad as drinking soft drinks because juice contains the same amount of sugar as that is present in soft drinks.
2) Go nuts!
Nuts are really nutritious and healthy in spite of being high in fat. They have vitamin E, magnesium and fibre along with other nutrients. Nuts also help in losing weight and warding off type 2 diabetes and heart disease. Studies show that eating nuts boosts metabolism.
3) Say no to processed junk food
Thanks to processed junk food, most of us are fatter than ever before! Processed junk food is also responsible for the plethora of diseases people have these days. Such foods trick the brain into eating more than required and some people get addicted to them. They are basically empty calories with loads of sugar and refined carbs! So steer clear of such foods!
4) Consume fish
If you eat non-veg, you should make it a point to have fatty fish in your diet. Almost everyone agrees that fish is good for health. Fish offers omega 3 fatty acids and several other nutrients. People who eat fish have lower chances of getting diseases like depression, heart disease and dementia.
5) Sleep well
There is nothing like a good quality sleep. To maintain good health sleep is just as important as diet and exercise. Lack of sleep can result in insulin resistance, it reduces your physical and mental performance and disrupts your appetite hormones. Poor sleep is linked to 89% increase in the chances of obesity in kids and 55% in adults. So sleep well!!
6) Keep your gut bacteria happy
Your gut flora or the friendly bacteria residing in your guts do a lot for the upkeep of your health. Disruption in gut bacteria is associated with chronic diseases one of which is obesity. You can improve gut health by eating probiotic food like yoghurt. Eat lots of fibre too as it is a fuel for the gut bacteria.
7) Eat sufficient protein
Eating sufficient amount of protein is really very important. Experts feel that the recommended daily intake of protein is quite low. Protein is essential for weight loss in particular. It helps boost metabolism, keeps you full, which means that you will eat lesser calories. It curbs cravings and reduces the desire for mid-night snacks. Protein consumption is also known to lower blood sugar and blood pressure levels.
8) Do not run away from saturated fat
The demonization of saturated fat was a mistake. Yes, it raises cholesterol but the point to be noted is that it raises good cholesterol too and changes bad cholesterol from small to large which lowers risk of heart disease. Latest studies have shown no link between heart disease and consumption of saturated fat.
9) Add spices and herbs to your diet
We Indian do that best, don’t we? All our dishes have a variety of herbs and spices. For instance, ginger and turmeric are a staple in Indian cuisine; they possess antioxidant and anti-inflammatory properties.
How did you find the 9 health and nutrition tips?
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