7 Evidence-Based Recommendations for Nutrition and Health

 When it comes to nutrition and health, it's simple to become perplexed. It might be challenging to determine what you should do to improve your health because, despite their qualifications, certified professionals frequently appear to have divergent viewpoints.

Nevertheless, despite all the disputes, evidence does support a handful of wellness recommendations.

Here are seven recommendations for good health and nutrition that are supported by science.

1. Limit sugary drinks

The main source of added sugar in the American diet is sweetened beverages including soda, fruit juice, and tea.

Unfortunately, research indicates that even in those who do not have excess body fat, drinking sugar-sweetened beverages increases the risk of type 2 diabetes and heart disease.

Sugar-sweetened beverages are particularly detrimental for kids since they can cause illnesses including type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease, which typically do not manifest in children until maturity.

Healthy substitutes include:

•  water
• unsweetened teas
• sparkling water
• coffee

2. Eat nuts and seeds

Due to its high fat content, some people avoid nuts. On the other hand, seeds and nuts are highly nourishing. They include a lot of fibre, protein, and several vitamins and minerals.

You may be able to lose weight and lower your risk of heart disease and type 2 diabetes by eating nuts.

A significant observational study also found that a low diet of nuts and seeds may be associated with a higher risk of dying from heart disease, a stroke, or type 2 diabetes.

3. Eat fatty fish

A fantastic source of high-quality protein and good fat is fish. The anti-inflammatory omega-3 fatty acids and other minerals found in fatty fish like salmon make this especially true.

According to studies, those who frequently consume fish had a lower risk of developing a number of diseases, such as heart disease, dementia, and inflammatory bowel disease.

4. Get enough sleep

It is impossible to overestimate the value of getting adequate good sleep.

Insufficient sleep can worsen insulin resistance, mess with your appetite hormones, and impair both your physical and mental performance.

Furthermore, a weak individual risk factor for weight growth and obesity is getting too little sleep. People who don't get enough sleep prefer to choose foods that are higher in fat, sugar, and calories, which could result in unintentional weight gain.

5. Use extra virgin olive oil

One of the healthiest vegetable oils you may use is extra virgin olive oil. Heart-healthy monounsaturated fats and potent antioxidants with anti-inflammatory qualities are abundant in it.

According to some data, extra virgin olive oil may be good for the heart because those who eat it have a lower risk of dying from heart attacks and strokes.

6. Minimize your sugar intake

Modern foods and beverages frequently contain added sugar. A high intake is connected to type 2 diabetes, heart disease, and obesity.

The World Health Organization advises reducing added sugars to 5% or fewer of your daily calories for optimal health, whereas the Dietary Guidelines for Americans advise keeping added sugar intake below 10% of your daily calorie intake.

7. Keep up your relationships with other people

Social connections with close friends, relatives, and other people you care about are crucial for both your emotional and physical health.

According to studies, persons who have close friends and family tend to live longer and in better health.

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