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

13 Easy Yoga Poses for Stress Relief

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Is stress holding you back from living a full life?

Yoga allows you to find an inner peace that is not ruffled and riled by the endless stresses and struggles of life – BKS Iyengar

Stress can quickly creep into your life and can often be hard to shake. Yoga has shown to have a calming effect on the body and many poses have a stress relieving effect. Bridge pose gently stretches the back and legs while reducing backaches, fatigue, and anxiety. Another easy yoga move, cat pose, relieve stress and massage the spine.

Looking to eliminate the feeling of stress from your life? Take a look through this infographic to learn step-by-step instructions on how to perform 13 stress relieving yoga poses as well as their health benefits.

Calming Yoga Poses for Stress Relief

By Health Perch                Read more:  https://upliftconnect.com/yoga-poses-for-stress/

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6 Benefits Of Incense For The Mind, Body And Soul

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If there was one thing that bound all the different, competing religions of the world together, it would be burning incense. Whether it is an altar boy burning frankincense during mass or a priest lighting incense sticks during a puja, the smell of incense is something that we can all immediately identify with. Even outside the realm of prayer, lighting incense has a multitude of benefits that can bring calmness to our souls. If it’s good enough for the gods, it’s good enough for us.


1. Reduces Anxiety And Tension

Certain smells have long been believed to have a very real effect on our body. Perhaps the reason behind the calmness of Buddhist monks is that they inhale incense all day. If you’re ever feeling the pressures of life getting to you, try burning some sandalwood or jasmine incense sticks and feel yourself reach nirvana.


2. It Can Help You Sleep Better

Next time your partner wants to buy you a bouquet of roses, hint that he should buy you a box of rose incense sticks instead. Fragrances like rose and lavender soothe your senses and help you fall asleep much faster. Just be sure to burn the sticks in a safe place or you might just sleep through a raging fire.


3. It Can Make You Better To Sleep With

Fragrances can be a powerful aphrodisiac by heightening your senses and making you more aware. If you find you can’t concentrate on your partner’s new moves because of other worries, burn some cinnamon or vanilla fragrance. These two scents are believed to be extremely effective at heightening arousal. Or making you hungry.

Continue reading “6 Benefits Of Incense For The Mind, Body And Soul”