10 Easy Ways To Stay Healthy & Fit
The world of nutrition and health can be confusing. The fact that even qualified experts often seem to hold opposing views makes it difficult to determine what to do to improve your health. Though there are a number of disagreements, a number of wellness and health tips have been well researched.
We’ve compiled a few scientifically proven health and nutrition tips for you to stay healthy and fit throughout.
1. Reduce the consumption of sugary drinks
Americans consume most of their added sugar from sweetened drinks such as soda, fruit juice, and sweetened tea.
Many studies indicate that people even without excess body fat are at greater risk of developing heart disease and type 2 diabetes after consuming sugar-sweetened beverages.
Adding sugar to beverages is particularly harmful to children because it can lead to obesity as well as long-term conditions such as type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease, which is usually not diagnosed until adulthood.
The following healthier alternatives are available:
- Drinking water
- Unsweetened teas
- Carbonated water
2. Nuts and seeds are healthy
Nuts are avoided by some people due to their high-fat content. On the other hand, nuts and seeds contain plenty of nutrients. In addition to protein, fibre, vitamins and minerals, they also contain some dietary fibre.
Furthermore, one large observational study pointed to the fact that a low intake of nuts and seeds could be associated with heart disease, stroke, or type 2 diabetes.
3. Eliminate Processed foods From Diet
A food that has been significantly modified from its original form is considered processed. Many of these products contain sugar, highly refined oil, salt, preservatives, artificial sweeteners, colourings, and flavours, among other components.
Here are some examples:
- Soft Drinks
- Fast food
- Frozen meals
- Canned foods
- Packed Chips
The high palatability of ultra-processed foods makes them easy to overeat, triggering reward-related areas of the brain, which contribute to excess calorie consumption and weight
In addition to obesity, type 2 diabetes, heart disease, and other chronic conditions, studies have shown that diets high in processed foods contribute to these problems.
The food lacks various nutrients, including fibre, protein, and micronutrients. Added sugar, inflammatory fats, and refined grains are also prevalent. As a result, none of them is nutritionally beneficial.
4. Caffeine is not a threat
The health benefits of coffee are well known, despite some controversy surrounding it.
There is evidence that coffee consumption can prolong life and help prevent type 2 diabetes, Parkinson’s disease and Alzheimer’s disease, among a host of other conditions.
According to studies, the safe amount to consume is 3–4 cups of tea per day. However, pregnant women should limit their consumption or avoid it altogether. This is because it has been linked to low birth weight.
Moderation is the key when it comes to coffee and caffeine-based products. It is possible for too much caffeine consumption to cause health problems including insomnia and palpitations. Avoid high-calorie, high-sugar additives like sweetened creamer if you want to enjoy coffee in a safe and healthy way.
5. Consume fat-rich fish
The omega-3 fats found in fish make it a healthy fat source. Fish rich in omega-3 fatty acids, such as salmon, as well as other nutrients can reduce inflammation.
Fish consumption has been shown to lower the risk of heart disease, dementia, and inflammatory bowel disease among people.
6. Getting enough sleep is essential
Sleep is one of the most critical things you need to do for your health.
An inadequate amount of sleep can lead to insulin resistance, can disrupt appetite hormones, and can negatively affect your physical and mental wellbeing.
Additionally, poor sleep contributes substantially to weight gain and obesity. Those who don’t get enough sleep have a tendency to choose high fat, high sugar, and high-calorie foods, which can lead to unwanted weight gain.
7. Health Tips – Keep your gut healthy by feeding it
It is estimated that your gut microbiota, a group of bacteria in your gut, are responsible for two-thirds of your overall health.
It has been shown that gut bacteria disruption can result in obesity and a number of digestive ailments.
Taking probiotic supplements, eating plenty of fibre and eating probiotic foods can help you achieve good gut health. Fibre acts as a prebiotic, which means that it provides bacteria in your gut with food.
8. Drink plenty of water
Despite its importance, hydration is often overlooked as a sign of health. Maintaining adequate blood volume and working optimally are both ensured by staying well hydrated.
Staying hydrated should be your top priority since water is free of calories, sugars, and additives.
You should drink enough to satisfy your thirst every day, even though there is no set amount everyone needs per day.
9. Avoid heavily charred meats
Adding meat to your diet can make it more nutritious and healthier. Meat contains considerable amounts of protein and is incredibly nutritious.
Unfortunately, meat that has been charred or burned poses a health threat. When you char meat, you may be more likely to develop cancer-causing compounds.
Avoid cooking your meat in a way that chars or burns it. As a further precaution, reduce your intake of red and processed meats such as lunch meats and bacon, since these foods are linked to both colon and overall cancer risks.
10. Before going to bed, turn off bright lights
Lights that contain blue light wavelengths can prevent you from releasing the sleep hormone melatonin by disrupting the production of blue light in the evening.
If you are using a computer or any digital screen for long durations of time, wearing blue-light-blocking glasses is a smart idea, along with avoiding digital screens 30 minutes to an hour before bedtime.
You may be able to sleep better as the evening progresses if your body is naturally producing melatonin as it gets darker.