27 Health and Nutrition Tips Backed by Science

If you want to improve your health and feel your best, there are many simple and natural ways to do it. Now you can start making slight changes in your lifestyle and how you feel—from a good diet to sleeping more. The thing is, there is a lot of health advice, from experts even (maybe even especially), and it can all be difficult to interpret what really is good for us.

Fortunately, there are some health tips that we all know are grounded in science. They are easy tips and will contribute to improving our foods.

Here are 27 easy-to-understand health and nutrition tips that are supported by science:

1. Cut Back on Sugary Drinks

Other notable sources are sugary drinks such as sodas and fruit juices. If you drink too much of it, you can develop heart disease and type 2 diabetes. Although it can happen even if you are not overweight. Overconsumption of sugary drinks can result in adult conditions like obesity (in children), hypertension, or diabetes.

Healthier options include:

• Water
• Unsweetened teas
• Sparkling water
• Black coffee

2. Eat More Nuts and Seeds

Nuts and seeds are rich in many nutrients, including protein, fiber, vitamins, and minerals. Many people do not consume them because they are too high in fats, but these are the good fats that the body needs. The intake of nuts and seeds reduces your likelihood of developing heart disease and type 2 diabetes.

3. Stay Away from Ultra-Processed Foods

Ultra-processed foods, such as fast food, cookies, or chips, contain high levels of added sugars, refined oils, and artificial flavors. They are intensely appealing and easy to overeat, which could contribute to weight gain and even more severe health problems such as heart disease and diabetes. Make a conscious effort to eat whole, natural foods instead of highly processed ones.

4. Don’t Be Afraid of Coffee

Coffee can be good for you if you drink it in moderation. Antioxidants fill the beans-which is associated with a decreased risk of several diseases, including type 2 diabetes and Alzheimer’s. Three to four cups a day is probably okay, but if you’re expecting, you may want to cut back or eliminate it. Just remember to forego the sugary creamers!

5. Eat Fatty Fish

Fatty fish, including salmon, would provide healthy fat in the diet that would have high levels of omega-3s. These should reduce inflammation and thereby decrease your chance of suffering from heart disease and improve brain function.

6. Get Enough Sleep

Sleeping is one of the most important things you need for your health. A level of sleep not sufficient for your body can affect your mood, memory, and even weight. Humans who do not get enough sleep tend to have unhealthy cravings and thus gain weight. Sleep for 7–8 hours at night to keep everything right in your body and mind.

7. Take Care of Your Gut Health

Those have something to do with your overall health and gut bacteria. A healthy gut is said to boost digestion and the immune system. By keeping the gut healthy through the consumption of foods like yogurt, sauerkraut, and foods with lots of fiber, you can keep it healthy.

8. Drink Enough Water

Hydration is the key to feeling your best. Make sure to drink water daily because it makes your body work properly and keeps your energy level up. Learn to drink often, especially when you feel thirsty. It’s the healthiest beverage choice you’ll have in the long run since there’s no calorie or sugar in sight.

9. Avoid Burnt or Charred Meat

Meats are good sources of protein and minerals, but when you burn them or get them charred due to overcooking, this can form potential cancer-causing chemicals in them. Try to avoid charring your meats, and limit your intake of processed meats like bacon and hot dogs.

10. Turn Off Bright Lights Before Bed

Exposure to bright lights in the evening, especially blue light from screens, can wreak havoc with your natural sleep cycle by reducing the hormone melatonin. Avoid or use blue-light-blocking glasses an hour before bedtime. It will make your sleep better.

11. Take Vitamin D if You’re Not Getting Enough Sunlight

Vitamin D is great for your bones, your immune system, and your mood. Most people are not getting enough because they’re not spending enough time in the sun. If that’s you, a vitamin D supplement might be in your best interest. Of course, always discuss this with your doctor first.

12. Eat Lots of Fruits and Vegetables

Fruits and vegetables are nutrient-rich. They contain all the nutrients that help a body achieve overall health. They also contain a large amount of fiber, which helps to digest foods. Taking high amounts of fruits and vegetables can reduce the risks of diseases such as heart disease and obesity.

13. Make Sure You Eat Enough Protein

A protein helps to build and repair tissues in your body, but it also keeps you feeling fuller longer so you don’t overindulge. Try to add a good protein source to every meal possible, fish, eggs, dairy, or beans and tofu.

14. Get Moving

Exercise is one of the best things you can do for your health. Doing physical activity regularly improves your mood and lifts your energy, helping maintain your health relating to weight. It is just a walk of 30 minutes a day for a huge difference.

15. Avoid Smoking, Drugs, and Excessive Alcohol

Smoking, drug use, and overindulgence in alcohol are bad for your health. Quitting these addictions reduces your chances of serious health conditions, such as heart and liver damage, or lung problems. If you need help quitting, there’s no shame in seeking it.

16. Use Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats you can use. It is full of heart-healthy fats and antioxidants that reduce inflammation. Use it to cook or as a salad topping.

17. Cut Down on Added Sugar

Consumption of excess sugar leads to obesity, type 2 diabetes, and heart disease. Reduce added sugars that sneak up in so many packaged foods and drinks. Instead, focus on naturally sweet foods like fruits.

18. Limit Refined Carbs

Refined carbohydrates like white bread and pasta have most of their fiber and nutrients taken off. These foods raise blood sugar levels in the body fast, making a person feel hungry or have an urge to take more food and end up adding pounds. Use whole grains like oats, brown rice, and quinoa.

19. Lift Weights or Do Strength Exercises

Strength training -weightlifting or body-weight exercises- builds your muscles and keeps your bones strong. Strength exercises increase your metabolism too, so you’ll be burning more calories even when you’re inactive. Goal: do strength exercises a couple of times a week.

20. Avoid Trans Fats

Trans fats are unhealthy and are also known to cause heart diseases. Although many countries have banned trans fats, there is no assurance that you will not find them in processed food items. Read those labels carefully and do not buy products containing “partially hydrogenated oils.”

21. Use Herbs and Spices

Here are some herbs and spices that can add flavor to your food as well as make you healthier. Turmeric and ginger are powerful anti-inflammatories. Try using a variety of herbs and spices in your cooking so that your meals will become healthier and tastier.

22. Maintain Strong Social Connections

In the short term, time spent with friends and family can contribute to good mental and physical health. Close social relationships are associated with longer survival and lessened mental problems. Make time to build relationships.

23. Occasionally Track What You Eat

Monitoring what you eat may be a good way of ensuring that you are taking in the right amount of calories and meeting your nutrient requirements. Do not, however, get carried away with monitoring; just remember that the end goal is awareness of your eating habits and healthier choices.

24. Reduce Belly Fat

Too much abdominal fat increases the likelihood of diseases such as type 2 diabetes and heart disease. Diet: Increase protein and fiber, reduce refined carbs, reduce stress, and exercise regularly.

25. Avoid Fad Diets

Rigid or extreme diets can make you lose weight quickly, but they certainly will not save you long-term. They can cause you to slow down your metabolism and, even worse, allow you to regain the weight after you have dieted. Don’t diet; focus on a wholesome, healthy diet and lifestyle changes that you can maintain.

26. Enjoy Whole Eggs

Eggs are a good source of protein, vitamins, and healthy fats and are also quite affordable. Contrary to what most people would have you believe, some cholesterol is not raised by eating eggs in most people. They make a great addition to a healthy diet.

27. Try Meditation

One of the best and easy-to-apply stress management techniques that will also impact your physical health is meditation. Meditation can reduce your blood pressure, help with the improvement of your mood, and even strengthen your immune system. You can take just a few minutes per day for meditation; things will begin to change in your health.

The Bottom Line

It does not have to be complicated, just these small little changes. Drinking more water, eating more fruits and vegetables, or even just getting proper sleep is enough to make all the difference. Remember, it is not just the food you fill within your body; you have to care for your body, your mind, and relationships while living life healthier.