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10 Health and nutrition tips actually based on evidence.

December 28, 2018
There are many confusions about health and nutrition. People, even skilled experts, often appear to have exactly the opposite view. In spite of all the differences, however, some things are well supported by research. There are 10 tips on health and nutrition, which are based on good science.

1.Don't drink the calories of sugar

Sugary drinks are the stuff you can put into your body. This is because liquid sugar calories are not recorded in the brain in the same way as solid food calories (1). Therefore, when you drink soda you finally eat more calories (2, 3). Drinks from sugar are strongly linked to obesity, type 2 diabetes, heart disease and all kinds of health problems (4, 5, 6, 7). Keep in mind that fruit juice is nearly as bad as soda. You contain ju

2. Eat Nuts
Nuts are extremely nutritious and healthy, although they are high in fat. Magnesium, vitamin E, fibers and various other nutrients are loaded( 9). Studies show that nuts can help you lose weight and can help fight heart disease and type 2 diabetes( 10, 11, 12). In addition, 10- 15 percent o

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the junk food processed in the diet is the biggest reason why the world is fatter and sicker than ever. These foods were designed to be " hyper-rewarding " and thus make our brains eat more than we need, leading to addiction in some people (15). They also have low fiber, protein and micronutrients (empty calories), but high levels of unhealthy ingredients such as added sugar and refined grains. 

4. Don't Fear Coffee

Coffee has been demonized unjustly. The truth is, it's very healthy. Coffee is high in antioxidants and studies show that coffee drinkers live longer and are less likely to have type 2 diabetes, Parkinson's disease, Alzheimer's disease and many other diseases( 16, 17, 18, 19, 20, 21).

5. Eat Fatty Fish
Everybody agrees that fish is healthy. This applies especially to fatty fish, such as salmon, which is loaded with omega-3 fatty acids and other nutrients (22). Studies show that people who eat the most fish are less likely to suffer from all kinds of diseases, including heart disease, dementia and depression (23, 24, 25). 

6. Get Enough Sleep
The importance of sufficient sleep quality can not be overestimated. It can be as important, if not more, as diet and exercise. Poor sleep can lead to resistance to insulin, remove appetite hormones and reduce physical and mental performance (26, 27, 28, 29). It is also one of the strongest individual risk factors for weight gains and obesity in the future. One study showed that short sleep increased the risk of obesity in children by 89 percent and in adults by 55 percent (30). 

7. Take Care of Your Gut Health With Probiotics and Fiber
The bacteria in your gut, commonly referred to as the gut microbiota, are sometimes referred to as the forgotten organ. These intestinal bugs are very important for all kinds of health aspects. Intestinal disruption is linked to some of the most serious chronic diseases in the world, including obesity (31, 32). A good way to improve gut health is by eating probiotic foods (such as live yogurt and sauerkraut), taking probiotic supplements and eating plenty of fiber. Fiber works as a fuel fo 

8. Drink Some Water, Especially Before Meals

Drinking enough water can be beneficial. An important factor is that it can help to increase your calories. According to two studies, metabolism can be increased by 24 - 30 percent over a 1 - 1.5 hour period. If you drink 2 liters (67 oz) of water per day (35, 36), this can add up to 96 additional calories. Half an hour before meals is the best time to drink water. One study showed that half a liter of water increased the weight loss by 44 percent 30 minutes before each meal (37). 

9. Don't Overcook or Burn Your Meat
Meat can be a healthy and nutritious part of your diet. It contains a high protein content and several important nutrients. When meat is overcooked and burnt, problems arise. This can lead to the development of harmful compounds which increase cancer risk (38). Therefore, eat your meat, don't overcook or burn. 

10. Avoid Bright Lights Before Sleep
In the evening, when we are exposed to bright lights, the production of sleep hormone melatonin is disrupted( 39, 40). An interesting " hack" is to use a pair of amber tinted glasses that block blue light in the evening. This allows the production of melatonin as comp

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