25 Evidence-Based Tips for Natural Health and Nutrition
If you want to stay healthy, there are lots of natural and home remedies you can try. Some examples include avoiding burnt meats and too much sugar, as well as doing meditation.
Sometimes, experts disagree on what’s best for your health, which can be confusing. But there are some tips that science supports and can help you feel better.
Here are 25 easy health and nutrition tips backed by science to help you stay healthy.
1. Opt for Healthier Hydration
Cutting down on sugary drinks like sodas, fruit juices, and sweetened teas is a significant step towards improving your overall health. These beverages are often loaded with added sugars, which can have detrimental effects on your well-being. Research from several studies has highlighted the adverse impact of sugar-sweetened beverages on health, linking them to an increased risk of heart disease and type 2 diabetes, even among individuals with healthy body weights.
Moreover, the negative effects of sugary drinks extend beyond adults; they can pose serious health risks for children as well. Consumption of these beverages in childhood has been associated with a higher likelihood of obesity and an elevated risk of developing conditions such as type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease later in life.
To make healthier choices, consider replacing sugary drinks with alternatives that offer hydration without the added sugars. Water is always an excellent choice, providing essential hydration without any additional calories or harmful additives. Unsweetened teas and sparkling water are also refreshing options that can satisfy your thirst without contributing to excess sugar intake. Additionally, black coffee, when enjoyed without added sugars or creamers, can be a flavorful beverage choice that provides a caffeine boost without the drawbacks of added sugar. By making these simple swaps, you can support your health and well-being while still enjoying satisfying and refreshing drinks.
2. Embrace the Nutrient Powerhouses: Nuts and Seeds
Despite concerns about their fat content, nuts and seeds are nutritional powerhouses that offer a wide array of health benefits. Packed with protein, fiber, and essential vitamins and minerals, they are a valuable addition to any diet.
Including nuts and seeds in your diet may actually aid in weight loss and lower your risk of developing type 2 diabetes and heart disease, contrary to common misconceptions. In fact, numerous studies have highlighted the positive impact of incorporating nuts and seeds into your eating habits.
Moreover, findings from a large observational study have suggested that individuals with a low intake of nuts and seeds may face an increased risk of death from heart disease, stroke, or type 2 diabetes. This underscores the importance of including these nutrient-rich foods in your daily meals.
By incorporating a variety of nuts and seeds into your diet, such as almonds, walnuts, chia seeds, and flaxseeds, you can reap the numerous health benefits they offer. Whether enjoyed as a snack, added to salads or smoothies, or used as a crunchy topping for yogurt or oatmeal, nuts and seeds provide a delicious and convenient way to support your overall health and well-being.
3. Steer Clear of Ultra-Processed Foods
Ultra-processed foods (UPFs) undergo extensive modifications from their original form, often containing additives like added sugars, highly refined oils, salt, preservatives, and artificial sweeteners, colors, and flavors. Examples of UPFs include snack cakes, fast food, frozen meals, packaged cookies, and chips.
These foods are designed to be highly palatable, triggering reward-related regions in the brain and leading to overeating. Consuming diets high in ultra-processed foods has been linked to various health issues, including obesity, type 2 diabetes, and heart disease.
Furthermore, UPFs are typically lacking in essential nutrients like fiber, protein, and micronutrients, offering mostly empty calories. By minimizing your intake of ultra-processed foods and opting for whole, minimally processed alternatives, you can support your overall health and well-being. Choose whole foods like fruits, vegetables, lean proteins, and whole grains to nourish your body with nutrient-rich options that promote long-term health.
4. Embrace the Benefits of Coffee
Despite some debate, coffee offers a plethora of health benefits that shouldn’t be overlooked. Rich in antioxidants, coffee consumption has been associated with longevity and a decreased risk of various diseases, including type 2 diabetes, Parkinson’s and Alzheimer’s diseases.
Studies suggest that consuming 3–4 cups of coffee per day may offer the most benefits. However, pregnant individuals should exercise caution, as excessive coffee intake has been linked to low birth weight.
Like many things, moderation is key when it comes to coffee consumption. Consuming too much caffeine can lead to issues like insomnia and heart palpitations. To enjoy coffee safely and healthily, aim for less than 4 cups per day and avoid adding high-calorie, high-sugar ingredients like sweetened creamer.
5. Incorporate Fatty Fish into Your Diet
Fatty fish, such as salmon, is not only a delicious source of high-quality protein but also packed with beneficial omega-3 fatty acids and essential nutrients. These omega-3 fatty acids have anti-inflammatory properties, making fatty fish an excellent addition to your diet for overall health.
Research indicates that individuals who consume fish regularly may have a reduced risk of various health conditions, including heart disease, dementia, and inflammatory bowel disease. By incorporating fatty fish into your meals on a regular basis, you can reap the numerous health benefits it offers and support your well-being in the long term.
6. Prioritize Adequate Sleep
Ensuring you get enough quality sleep is crucial for your overall health and well-being. Poor sleep can disrupt your body’s insulin sensitivity, affect your appetite hormones, and diminish both your physical and mental performance.
Furthermore, insufficient sleep is closely linked to weight gain and obesity. Individuals who don’t get enough sleep often tend to make poorer food choices, opting for items higher in fat, sugar, and calories, which can contribute to unwanted weight gain over time. By making sleep a priority and aiming for the recommended 7-9 hours per night, you can support your body’s health and maintain a healthy weight.
7. Support Your Gut Health
The bacteria living in your gut, known as the gut microbiota, play a vital role in your overall health. An imbalance in these gut bacteria has been linked to various chronic diseases, including obesity and digestive issues.
To promote a healthy gut, incorporate fermented foods like yogurt and sauerkraut into your diet. These foods contain beneficial probiotics that can help restore balance to your gut microbiota. Additionally, consider taking probiotic supplements if recommended by your healthcare provider.
Another essential aspect of gut health is fiber intake. Fiber acts as a prebiotic, providing nourishment for your gut bacteria and supporting their growth and diversity. Make sure to include plenty of fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and legumes, to keep your gut bacteria thriving. By prioritizing gut health, you can support your overall well-being and reduce the risk of chronic diseases.
8. Maintain Hydration
Staying hydrated is crucial for maintaining overall health, yet it’s often overlooked. Adequate hydration supports optimal bodily functions and ensures that your blood volume remains sufficient.
Water is the best choice for staying hydrated, as it contains no calories, sugar, or additives. While there’s no specific daily requirement that applies to everyone, aim to drink enough water to satisfy your thirst and keep your body well-hydrated. Pay attention to your body’s cues and drink water regularly throughout the day to maintain hydration levels and support your well-being.
9. Be Mindful of Meat Preparation
While meat can be a valuable source of protein and essential nutrients, it’s important to be mindful of how it’s cooked. When meat is charred or burnt during cooking, harmful compounds can form, increasing the risk of certain cancers.
To minimize your exposure to these compounds, avoid charring or burning meat when cooking. Additionally, consider limiting your consumption of red and processed meats, such as lunch meats and bacon, as these have been linked to an increased risk of overall cancer and colon cancer.
By choosing healthier cooking methods and moderating your intake of certain types of meat, you can enjoy the nutritional benefits of meat while reducing potential health risks associated with its preparation and consumption.
10. Minimize Bright Light Exposure Before Bedtime
Exposure to bright lights, particularly those containing blue light wavelengths, in the evening can disrupt the production of the sleep hormone melatonin. To promote better sleep quality, consider implementing strategies to reduce your exposure to blue light before bedtime.
One effective approach is to wear blue light blocking glasses, especially if you spend extended periods using digital screens like computers or smartphones. Additionally, aim to limit your use of digital devices for at least 30 minutes to an hour before going to bed.
By minimizing exposure to blue light in the evening, you can support your body’s natural production of melatonin as bedtime approaches, facilitating a more restful night’s sleep.
11. Consider Vitamin D Supplementation if Deficient
Many individuals have insufficient levels of vitamin D, which can have implications for overall health. While mild deficiencies may not cause immediate harm, maintaining adequate vitamin D levels is important for optimizing various aspects of health.
Adequate vitamin D levels can contribute to improved bone strength, reduced symptoms of depression, strengthened immune function, and a lowered risk of certain cancers. If you don’t spend much time in sunlight, your vitamin D levels may be particularly low.
Consider having your vitamin D levels tested to determine if supplementation is necessary. By addressing any deficiencies through targeted supplementation, you can support your overall health and well-being.
12. Prioritize a Variety of Fruits and Vegetables
Fruits and vegetables are packed with essential nutrients like prebiotic fiber, vitamins, minerals, and antioxidants, all of which play crucial roles in supporting overall health.
Research consistently demonstrates that individuals who consume ample amounts of fruits and vegetables tend to live longer and have a reduced risk of various diseases, including heart disease, obesity, and other chronic illnesses.
By incorporating a diverse array of fruits and vegetables into your diet, you can provide your body with the essential nutrients it needs to thrive. Aim to fill your plate with colorful fruits and vegetables at every meal to reap the numerous health benefits they offer.
13. Ensure Adequate Protein Intake
Getting enough protein is essential for supporting overall health, as it supplies the building blocks necessary for the creation of new cells and tissues within the body.
In addition to its role in cellular growth and repair, protein plays a key role in weight management. Consuming adequate protein can help maintain a moderate body weight by increasing metabolic rate and promoting feelings of fullness. Moreover, a high-protein diet may reduce cravings and late-night snacking, contributing to better overall dietary habits.
By prioritizing protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, legumes, and dairy products, you can ensure that your body receives the nutrients it needs to function optimally while supporting your weight management goals.
14. Stay Active for Better Health
Engaging in aerobic exercise, also known as cardio, is highly beneficial for both your mental and physical well-being.
Regular aerobic exercise is particularly effective at reducing visceral fat, the type of fat that accumulates around your organs and is associated with various health risks. By reducing belly fat, you can significantly improve your metabolic health and reduce the risk of chronic diseases.
According to the Physical Activity Guidelines for Americans, it’s recommended to aim for at least 150 minutes of moderate-intensity activity per week. Incorporating activities like brisk walking, jogging, cycling, or swimming into your routine can help you meet this target and reap the numerous benefits of regular physical activity.
15. Avoid Smoking, Drug Use, and Excessive Drinking
Smoking, drug abuse, and excessive alcohol consumption can have detrimental effects on your health and increase the risk of developing chronic diseases.
If you engage in any of these behaviors, consider reducing or quitting altogether to protect your health and well-being. There are numerous resources available online and in your local community to support you in making positive changes. Speak with your doctor to explore these resources and develop a plan to address any harmful habits. By taking steps to avoid smoking, drug use, and excessive drinking, you can safeguard your health and improve your quality of life.
16. Incorporate Extra Virgin Olive Oil
Extra virgin olive oil stands out as one of the healthiest vegetable oils available. Rich in heart-healthy monounsaturated fats and potent antioxidants with anti-inflammatory properties, it offers numerous health benefits.
Regular consumption of extra virgin olive oil may support heart health, as evidenced by studies showing a lower risk of death from heart attacks and strokes among individuals who include it in their diet.
By using extra virgin olive oil as a primary cooking oil and dressing for salads, you can enhance the nutritional quality of your meals and promote overall well-being.
17. Reduce Added Sugar Consumption
Added sugar is commonly found in many processed foods and beverages, and its excessive consumption is associated with various health risks, including obesity, type 2 diabetes, and heart disease.
To promote better health, it’s recommended to limit your intake of added sugars. The Dietary Guidelines for Americans advise keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization suggests reducing added sugars to 5% or less of your daily calories for optimal health.
By minimizing your consumption of foods and drinks high in added sugars and opting for healthier alternatives, you can support your overall well-being and reduce the risk of chronic diseases.
18. Reduce Consumption of Refined Carbohydrates
Carbohydrates come in different forms, and not all are beneficial for health.
Refined carbs undergo extensive processing, resulting in the removal of their fiber content. These carbs are often low in nutrients and can have adverse effects on health when consumed in excess. Many ultra-processed foods, including products made from processed corn, white flour, and added sugars, contain refined carbs.
Research suggests that a diet high in refined carbs may contribute to overeating, weight gain, and the development of chronic diseases such as type 2 diabetes and heart disease.
To support better health, aim to limit your intake of refined carbohydrates by choosing whole, minimally processed foods whenever possible. Focus on incorporating whole grains, fruits, vegetables, and legumes into your diet to provide your body with nourishing carbohydrates that promote overall well-being.
19. Incorporate Strength Training into Your Routine
Strength and resistance training are highly effective exercises for building muscle strength and enhancing body composition.
Engaging in strength training can lead to significant improvements in metabolic health. It can enhance insulin sensitivity, making it easier to manage blood sugar levels, and increase your metabolic rate, resulting in greater calorie burning even at rest.
If you don’t have access to weights, you can still perform resistance exercises using your own body weight or resistance bands, which offer similar benefits.
According to the Physical Activity Guidelines for Americans, incorporating resistance training into your routine twice a week is recommended. By prioritizing strength training exercises, you can improve your overall health and fitness levels while enjoying the numerous benefits of resistance training.
20. Steer Clear of Artificial Trans Fats
Artificial trans fats are synthetic fats that pose serious health risks, including inflammation and heart disease.
Fortunately, avoiding these harmful fats has become easier following their complete ban in the United States and many other countries. While you may still encounter foods containing small amounts of naturally occurring trans fats, these are not associated with the same detrimental effects as artificial trans fats.
By being mindful of food labels and opting for products that are free of artificial trans fats, you can protect your heart health and overall well-being. Choose whole, minimally processed foods whenever possible to reduce your exposure to harmful fats and support better health.
21. Incorporate Herbs and Spices into Your Diet
Herbs and spices not only add delicious flavor to your meals but also offer numerous potential health benefits.
For instance, ginger and turmeric are known for their potent anti-inflammatory and antioxidant properties, which can contribute to improved overall health.
To maximize the health benefits of herbs and spices, aim to include a diverse range of them in your diet. Experiment with different combinations and flavors to enhance the nutritional value of your meals while adding a burst of delicious taste. By incorporating plenty of herbs and spices into your cooking, you can boost both the flavor and healthfulness of your meals.
22. Cultivate Strong Social Connections
Maintaining meaningful social relationships with friends, family, and loved ones is crucial for both mental and physical well-being.
Research indicates that individuals who have close social connections tend to be healthier and live longer compared to those who lack strong social support systems.
To nurture your social relationships, prioritize spending quality time with friends and loved ones, engaging in meaningful conversations, and participating in activities together. Building and maintaining strong social connections can have profound positive effects on your overall health and longevity.
23. Consider Periodic Food Tracking
Occasionally tracking your food intake, particularly through methods like weighing food and using a nutrition tracker, can offer valuable insights into your calorie, protein, fiber, and micronutrient intake.
For some individuals, tracking may aid in managing weight and promoting healthier eating habits. However, it’s important to recognize that excessive tracking can potentially lead to disordered eating tendencies.
Before implementing a food tracking strategy, it’s advisable to consult with a healthcare professional, such as a doctor or registered dietitian, to ensure it aligns with your individual health goals and needs. By approaching food tracking mindfully and with guidance, you can harness its benefits while minimizing potential risks to your overall well-being.
24. Target Excess Belly Fat for Better Health
Excess abdominal fat, known as visceral fat, poses a significant health risk and is associated with an elevated likelihood of cardiometabolic diseases such as type 2 diabetes and heart disease.
Measuring your waist size and waist-to-hip ratio can provide valuable insights into your health status, often serving as stronger indicators than body weight alone.
To reduce belly fat and improve health outcomes, consider implementing strategies such as reducing intake of refined carbohydrates, increasing consumption of protein and fiber-rich foods, and managing stress levels. Chronic stress can elevate cortisol levels, a hormone associated with abdominal fat deposition, making stress reduction an important component of belly fat loss efforts.
By adopting these lifestyle changes, you can target excess belly fat and enhance your overall health and well-being.
25. Practice Meditation for Stress Management and Health Benefits
Stress can significantly impact various aspects of your health, including blood sugar levels, food choices, susceptibility to illness, weight management, and more. Therefore, finding effective ways to manage stress is essential for overall well-being.
Meditation is a proven technique for stress management, supported by scientific evidence highlighting its potential health benefits. In a study involving 48 individuals with high blood pressure, type 2 diabetes, or both, meditation was found to lower LDL (bad) cholesterol and reduce inflammation compared to the control group. Additionally, participants in the meditation group reported improvements in both mental and physical wellness.
Incorporating meditation into your daily routine can offer valuable tools for coping with stress and promoting better health outcomes. By dedicating time to quiet reflection and mindfulness practices, you can enhance your overall well-being and resilience in the face of life’s challenges.