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27 Health and Nutrition Tips


27 Health and Nutrition Tips
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1. Don't Drink Sugar

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Drinks containign sugar are the most fattening things you can put into your body. Because liquid sugar calories don not get registered by the brain in the similar as calories from solid foods.

Thant's why, when you drink soda, you are eating more total calories. Fruit juices are almost as bad as soda in this regard. They contain as much sugar, and the small amounts of antioxidants do not negate the harmful effects of the sugar.

Sugary drinks are strongly associated with obesity, type two diabetes, heart disease and many sorts of health problems.

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you to lose weight, and may help fight type two diabetes and heart disease.

Additionally, about 10 to 15% of the calories in nuts aren not even absorbed into the body, and evidence suggests that they can boost metabolism.

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

3. Avoid Processed Junk Food

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be hyper-rewarding, so they deceive our brains into eating more than we need, even leading to addiction in some people. 

They are also low in fiber, protein and micro-nutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

4. Don't Fear Coffee

Coffee has been unfairly demonized. The truth is that it is actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a less risk of type two diabetes, Parkinson's disease, Alzheimer's and numerous other diseases.

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5. Eat Fatty Fish

Everyone agrees that fish is healthy. This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.

The American Heart Association recommends eating fatty fish at least two times a week. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

6. Get Enough Sleep

The importance of getting enough quality sleep can not be overstated. It may be just as important as diet and exercise. 

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance. It is one of the strongest risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.

To sleep longer and better sleep, set a regular bedtime. Your body craves consistency, plus you're more likely to get enough sleep if you plan (schedule) rest like your other important tasks. 

7. Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the "forgotten organ."


These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity.

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