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health and well being

12 HEALTH AND NUTRITION TIPS THAT ARE EVIDENCE BASED

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Written by healthphreaks

When it applies to health and diet, it is possible to be misled.
Many, even knowledgeable professionals tend to have contrasting viewpoints.
Yet a variety of health tips are well backed by studies, amid all the differences.

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Here are 11 tips about diet and wellness that are currently focused on solid research.

1. DON’T DRINK ON SUGAR CALORIES

One of the most high in sugar things you can bring into your diet are sugar drinks.
That’s because the mind does not count fluid sugar calories just like it would with solid foods.
Furthermore, while you have soda, you end up consuming more calories in general.

Obesity, type 2 diabetes, heart attack, and several other health conditions are closely linked with sugary beverages.

Remember that, in this sense, certain fruit juices can be just as harmful as soda, as they often include roughly the same amount of sugar. Their tiny levels of antioxidants may not counteract the destructive effects of sugar.

2. AVOID PROCESSED JUNK FOOD

Junk food that is refined is incredibly dangerous.

These foods were designed to stimulate the reward center, so they manipulate the mind into unhealthy eating, even encouraging certain people’s food addiction.

Typically they are low in fibre, calcium, and essential nutrients, but heavy in toxic elements such as extra sugar and processed grains. They therefore provide only hollow calories.

3. EAT NUTS REGULARLY

Nuts are extremely nutritious and balanced, besides seeming high in fat.

Magnesium, vitamin E, carbohydrate, and different other nutrients are filled with them.
Nuts can promote weight loss and can encourage you to combat type-2 diabetes as well as cardiovascular disease, reports suggest.

In comparison, 10–15% of the calorie in nuts is not consumed by the body. Some proof also shows that metabolism can be improved by this substance.
In one research, compared with refined carbohydrates, almonds were seen to improve weight loss by 62 percent.

4 GET ENOUGH SLEEP
It is not necessary to overstate the value of having adequate quality sleep.

Bad sleep can increase tolerance to insulin, interrupt craving hormones, and decrease physical and mental output.

Furthermore, one of the main human lifestyle factors for excessive weight gain is insufficient sleep. One research related inadequate sleep to an elevated risk of obesity of 89 percent and 55 percent in kids and adults, respectively.

5 TAKE CARE OF YOUR GUT HEALTH WITH PREBIOTICS AND FIBER
For optimal health, the microbes in your stomach, usually known as the gut microbiota, are unbelievably essential.

Any of the world’s most extreme chronic illnesses, including obesity, are attributed to a disturbance of gut bacteria.

Consuming probiotic foods such as yoghurt and sauerkraut, consuming probiotic vitamins, and consuming lots of fibre are effective ways of improving gut health. Particularly, for the gut bacteria, fibre serves as food.

6 DRINK SOME WATER BEFORE YOUR MEALS
Drinking ample water may have various advantages.

Interestingly, the amount of calories you burn may be improved.

Two studies notice that in over 1-1.5 hours, it can boost metabolism by 24-30 percent. If you consume 8.4 cups (2 litres) of water a day, this will amount to 96 extra calories burned).

Prior your meals, it is the best time to consume water. One research found that 44 percent improved weight loss by gulping down 2.1 cups (500 ml) of water 30 minutes prior every meal.

7 Increase your Immunity With Supplements & Breathing exercises
For a healthy lifestyle it is important to do breathing exercises and increase the immunity of internal organs in a natural way. These days many immunity builder supplements are available to increase your immunity which helps in fighting COVID 19. Stores like amazon, vitamart have many supplements from various brands. As Amazon prime day sale starts on oct 13th for 2 days this is the best time to stock the supplements and other products

8 MAKE SURE TO EAT ENOUGH PROTEIN
For good wellbeing, eating sufficient protein is important.
Furthermore, for losing weight, this nutrient is extremely important.

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High protein consumption will dramatically improve metabolism thus trying to make you feel complete enough to consume less calories immediately. Cravings and the urge to eat late in the evening will also be minimised.

In order to reduce blood sugar and pressure levels, adequate protein consumption is often shown.

9 USE PLENTY OF HERBS AND SPICES
Several amazingly good herbs and spices exist.

Ginger and turmeric, for instance, both have strong powerful antioxidant health impacts, contributing to different health benefits.

You should strive to use as several herbs and spices as needed in your diet because of their strong benefits.

10 GET RID OF EXCESS BELLY FAT
Especially destructive is belly fat.

It accumulates and is closely related to metabolic disorder across the body.
For this cause, a much better predictor of your fitness than your weight can be your waist height.

Cutting calories and drinking more fibre and calcium are both perfect ways of getting rid of belly fat.

11 DON’T GO ON A DIET
In the long run, diets are highly unsuccessful and seldom perform well.

In addition, one of the best predictors of potential weight gain is fasting.
Try embracing a balanced living instead of being on a diet. Rather than depriving the body, emphasis on nourishing it.

When you move to fresh, healthy foods, weight loss can begin.

12 USE EXTRA VIRGIN OIL
One of the nutritious vegetable oils is extra virgin olive oil.

It is filled with polyunsaturated fats that are heart-healthy and strong potent antioxidants to combat inflammation.

Heart wellbeing results from extra virgin olive oil, since people who drink it have a significantly lower risk of death from heart problems and strokes.

About the author

healthphreaks

HealthPhreaks provides you with informative health contents. Our article cover different area of health-related topics. Our articles are well researched and written by some health professional authors!!!

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