20 Health and Nutrition Tips That Are Actually Evidence-Based
Maintaining good health is essential for a happy and productive life. However, with so much conflicting information out there, it can be difficult to know what to believe. In this article, we'll explore 20 evidence-based health and nutrition tips to help you live a healthier life.
1. Eat a variety of nutrient-rich foods
Eating a wide range of foods can help ensure that you get all the vitamins, minerals, and nutrients your body needs to function properly. Make sure to include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet.
2. Limit processed and high-sugar foods
Processed and high-sugar foods can contribute to inflammation, obesity, and other health problems. Limiting these foods can help improve your health. Instead, opt for whole, minimally processed foods whenever possible.
3. Drink plenty of water
Staying hydrated is essential for maintaining good health. Aim to drink at least eight glasses of water each day, and more if you're active or live in a hot climate.
4. Eat plenty of fruits and vegetables
Fruits and vegetables are packed with vitamins, minerals, and fiber, making them an important part of a healthy diet. Aim to eat a variety of colors to get a range of nutrients.
5. Choose lean proteins
Opt for lean proteins, such as chicken, fish, and beans, over red meat, which can be high in saturated fat. Eating too much saturated fat can increase your risk of heart disease.
6. Limit alcohol consumption
Drinking too much alcohol can lead to a range of health problems, including liver disease, high blood pressure, and cancer. If you choose to drink, do so in moderation - no more than one drink per day for women and two drinks per day for men.
7. Get enough sleep
Sleep is essential for overall health and well-being. Aim to get at least seven hours of sleep each night, and more if you're a teenager or pregnant.
8. Exercise regularly
Regular exercise can help improve cardiovascular health, build muscle mass, and reduce the risk of chronic diseases. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
9. Manage stress
Chronic stress can have negative effects on your physical and mental health. Find ways to manage stress, such as through exercise, meditation, or talking to a therapist.
10. Get regular check-ups
Regular check-ups with your doctor can help detect health problems early, when they are more easily treatable. Make sure to get regular screenings for things like high blood pressure, high cholesterol, and cancer.
11. Don't smoke
Smoking is a leading cause of preventable death and disease worldwide. If you smoke, quitting is the best thing you can do for your health.
12. Wear sunscreen
Sun exposure can lead to skin damage and increase your risk of skin cancer. Make sure to wear sunscreen with an SPF of at least 30 whenever you're outside, and reapply every two hours.
13. Practice safe sex
Practicing safe sex can help reduce your risk of sexually transmitted infections (STIs) and unwanted pregnancies. Use condoms or other forms of protection every time you have sex.
14. Stay up to date on vaccinations
Vaccinations can help prevent a range of illnesses, from the flu to measles to HPV. Make sure to stay up to date on your vaccinations and talk to your doctor about any concerns you may have.
15. Manage your weight
Being overweight or obese can increase your risk of a range of health problems, including heart disease, diabetes, and certain types of cancer. Make sure to maintain a healthy weight through a combination of diet and exercise.
16. Practice good hygiene
Practicing good hygiene can help prevent the spread of germs and illness. Make sure to wash your hands frequently, especially before eating and after using the bathroom. Cover your mouth and nose when coughing or sneezing, and avoid touching your face.
17. Eat a balanced breakfast
Eating a balanced breakfast can help jumpstart your metabolism and give you energy to start your day. Aim for a combination of protein, fiber, and healthy fats, such as a bowl of oatmeal with nuts and fruit.
18. Choose whole grains
Whole grains, such as brown rice, quinoa, and whole wheat bread, are higher in fiber and nutrients than their refined counterparts. Aim to make at least half of your grain choices whole grains.
19. Include healthy fats
Healthy fats, such as those found in nuts, seeds, avocado, and olive oil, can help improve heart health and reduce inflammation. Just be sure to watch your portion sizes, as fats are high in calories.
20. Practice mindful eating
Mindful eating involves paying attention to your body's hunger and fullness cues, and eating slowly and without distractions. This can help prevent overeating and promote a healthier relationship with food.