27 Health and Nutrition Tips That Are Actually Evidence-Based By Healthline

It’s easy to get confused when it comes to health and nutrition.

Even qualified experts often seem to hold opposing opinions.

Yet, despite all the disagreements, a number of wellness tips are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

27 Health and Nutrition Tips
1. Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body.

This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1Trusted Source).

Therefore, when you drink soda, you end up eating more total calories (2Trusted Source3Trusted Source).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source5Trusted Source6Trusted Source7Trusted Source).

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).

2. Eat nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9).

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10Trusted Source11Trusted Source12Trusted Source).

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).

In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs (14Trusted Source).

3. Avoid processed junk food (eat real food instead)

Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people (15Trusted Source).

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

4. Don’t fear coffee

Coffee is very healthy.

It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source17Trusted Source18Trusted Source192021Trusted Source).

5. Eat fatty fish

Fish is a great source of high-quality protein and healthy fat.

This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23Trusted Source24Trusted Source25).

6. 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 (26Trusted Source27Trusted Source28Trusted Source29Trusted Source).

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 (30Trusted Source).

7. Take care of

Seasonal affective disorder (SAD)

Seasonal affective disorder (SAD)

2-minute read

Seasonal affective disorder (SAD), which is only experienced at certain times of the year, usually in autumn and winter, has an negative impact on your mood. Treatment can often make a big difference.

What is seasonal affective disorder (SAD)?

SAD is a type of depression that comes and goes according to the season. People with SAD have symptoms of depression or mania at roughly the same time each year.

SAD usually develops in autumn and winter, then disappears in spring and summer. In some people, the symptoms develop in spring and early summer.

People with mental illness might find their symptoms change at different times of the year. For example, some people with bipolar disorder find they are more likely to experience mania in spring and summer and depression in winter.

What are the symptoms of SAD?

Symptoms usually start out mild and get worse as the season progresses. When the season changes, people normally become completely well again.

Symptoms of SAD in winter include:

  • lack of energy
  • sleeping too much
  • finding it hard to wake up in the morning
  • feeling very tired all the time
  • overeating and craving carbohydrates
  • gaining weight
  • losing interest in normal activities

Symptoms of SAD in summer include:

What causes SAD?

SAD is thought to be caused by changes to the body’s circadian rhythms (its ‘body clock’) at certain times of the year. It may also happen because in winter the body produces less of the

READ MORE HERE: https://www.healthdirect.gov.au/seasonal-affective-disorder