|Here are 10 health and nutrition tips that are based on good science:
1. Drink some water, especially before meals.
Drinking enough water has numerous benefits. Surprisingly, it can boost the number of calories you burn. Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day. The optimal time to drink water is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.
2. Avoid bright lights before sleep.
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. This allows melatonin to be produced as if it were completely dark, helping you sleep better.
3. Make sure to eat enough protein.
Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night. Protein intake has also been shown to lower blood sugar and blood pressure levels.
4. Get enough sleep.
The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.
5. Eat vegetables and fruits.
Vegetables and fruits are loaded with probiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.
6. Minimize your sugar intake.
Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.
7. If you have excess belly fat, get rid of it.
Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease. For this reason, your waist size may be a much stronger marker of your health than your weight. Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.
8. Do some cardio.
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reducing belly fat should lead to major improvements in metabolic health.
9. Use herbs and spices.
Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.
10. Take care of your relationships.
Social relationships are incredibly important not only for your mental well-being but also your physical health. Studies show that people who have close friends and family are healthier and live longer than those who do not
A few simple steps can go a long way toward improving your diet and wellness. If you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important. With the tips above, it’s easy to get your body feeling great every day.