It is quite obvious to get confused when it comes to health and nutrition. Even experts have a different opinion on health and nutrition. But despite all, there are various tips which are supported by scientists and researcher. Today we are going to discuss 5 topmost health and nutrition tips which support a healthy lifestyle. But coming to our main topic, let’s discuss what health is?
Health is a state of physical, mental, socially well- being in which disease and infirmity are absent. And it is our immune system which helps us to live a healthy life. The immune system of the body fight with the disease-causing agent and protect us from their side effect.
5 Health And Nutrition Tips
Here are 5 health and nutrition tips that are based on good science and these are
1. Avoid Drinking Sugar Calories
Sugar drinks are one of the most fattening items you can consume. It is because the human brain does not measure calories from liquid sugar the same way it does for solid food (1). Therefore when you drink soda or other sugar drink, you end up eating more total calories (2, 3).
Sugar drinking is also associated with a metabolic disorder like type 2 diabetes, heart diseases, and many other issues associated with human health (4, 5, 6, 7). However, you can drink fruit juice but be careful as some of the fruit juices may be as harmful as soda (8).
2. Don’t Fear Coffee
Coffee is very healthy for human health as it is rich in antioxidants. Several studies have linked coffee to the longevity, and along with that, it also reduces the chance of type 2 diabetes, Parkinson’s and Alzheimer’s diseases (9, 10, 11). Apart from these benefits, coffee also protects us from various kinds of health diseases.
3. Eat Fatty Fish
Fish is an excellent source of high quality and protein and healthy fat. It is true for fatty fish such as Salmon which is loaded with omega-3 fatty acids and other kinds of nutrient (12). Researches show that people who eat fatty fish regularly have less chance of various health condition such as heart attack, dementia, depression and many others (13, 14, 15).
4. Get Enough Sleep
Getting enough and quality sleep is essential, and it can not be denied. As during sleep, our body repairs themselves. Thus it is advised to get proper sleep of 6-7 hours. Poor sleep can drive insulin resistance, disrupt your appetite hormone, and reduce your physical and mental performance (16, 17, 18, 19).
Poor sleep is also one of the strongest individual risk factors for weight gain and obesity. One study found that poor or insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively (20).
5. Take Care For Your Gut Health
Gut health is essential for overall health. The bacteria in our gut called gut microbiota are incredibly important for our overall health. A disruption in the gut bacteria is linked to one of the world’s most serious chronic disease, including obesity (21, 22).
Thus it is advised to take care of your gut. And this can be done by eating probiotic foods like yogurt and sauerkraut, taking a probiotic supplement, and by consuming high concentration fibre. Fibre act as the fuel for gut bacteria (23, 24).
All the above health and nutrient tip are crucial for living a healthy life. There is a more critical factor, like drinking water. Drinking sufficient amount of water is related to numerous health benefits. The more important is that it increase the number of calories you burn daily.
Two separated studies reported that drinking sufficient amount of water increase metabolism by 24-30% over 1-1.5 hours (25, 26). It means that if you consume 2 litres of water, then you can burn 98 more calories daily.
One other study showed that drinking 500ml water 30 minutes before having your meal increase the weight loss by 44% (27). Thus it helps get healthy body weight. A healthy body supports a good and healthy lifestyle.