Generally, the debate about health and nutrition is a never ending one with even experts differing with one another about the merits and demerits of these two subjects. However, despite all the disagreements, matters that are supported by research findings and empirical data leave no room for doubt.
Here are a few health and nutrition tips that are based on scientific research and findings.
- Stop drinking sugar calories – Sugary drinks are probably the worst health hazard that you can take. Liquid sugar calories do not get registered by the brain and hence you can end up with more calories from a can of soda than solid food. Sugary drinks are strongly linked to heart disease, obesity, type 2 diabetes and a host of other health issues.
- Eat nuts – Nuts are universally known to be high in fats but they are also very nutritious and healthy as they are loaded with fibre, Magnesium and Vitamin E. Nuts have been proved to help lose weight as well as fight heart disease and type 2 diabetes. Further, nuts boost metabolism with 10 to 15 per cent of calories not being absorbed by the body.
- Keep away from processed food – Processed foods are known to be low in protein, fibre and micronutrients and high in sugar and refined grains. They are thus one of the reasons of people being more obese today than before. Further, these foods trick the brain into eating more than needed and are even known to be addictive in many cases.
- Eat fatty fish – It has been proved that those who eat fish have lower possibilities of picking up a variety of ailments such as dementia, depression and heart disease. Fish is definitely a must have in your diet, especially fatty fish like salmon which is full of omega-3 fatty acids and a lot of other nutrients. Fish oil too is very healthy and nutritious.
- Vitamin D3 supplements – If you do not get much sun since you stay indoors throughout the day, you should add Vitamin D supplements to your diet. There are numerous benefits to it. Vitamin D improves strength and bone health, reduces risk of cancer, and lowers symptoms of depression. It is also known to add to longevity.
- Take plenty of fruits and vegetables – Not for anything is fruits and vegetables known as “default” health foods. They are loaded with vitamins, minerals, pre-biotic fibre and a large number of anti-oxidants, all of which combine to reduce the risk of heart disease, obesity and type 2 diabetes. Fruits and vegetables have potent biological effects and help to increase life span.
- High protein intake – Taking enough protein is extremely important as it boosts metabolism while making you feel full. You will thus eat less and imbibe fewer calories. It is thus a very important component of any weight loss programme. A high protein intake lowers blood sugar and blood pressure levels.
Follow these tips for a long and healthy life.