Efficient Natural Health and Nutrition Tips Based on Evidence
If you want to boost your health and well-being, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.
Even qualified experts often seem to hold opposing opinions when it comes to knowing what's healthy. This can make it difficult to figure out what you should actually be doing to optimize your health.
Yet, despite all the disagreements, some wellness tips are well supported by research.
Here are 27 health and nutrition tips that are based on scientific evidence.
1. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary sources of added sugar in the American diet.
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing the risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease
Healthier alternatives include:
- water
- unsweetened teas
- sparkling water
- coffee
Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes
3. Avoid ultra-processed foods
Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well
Examples include:
- snack cakes
- fast food
- frozen meals
- packaged cookies
- chips
UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions
In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.
4. Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some 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.
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight
The most beneficial intake amoHowever, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
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 anti-inflammatory omega-3 fatty acids and various other nutrients
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain
7. Feed your gut bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems
Good ways to improve gut health include eating fermented foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria
8. Stay hydrated
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched
9. Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers
When you cook meat, try not to char or burn it. Additionally, limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk
10. Avoid bright lights before sleep
When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin
Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.
11. Take vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.
12. Eat whole eggs
Despite the constant back and forth about eggs and health, it’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have minimal effect on blood cholesterol in the majority of people, and they’re a great source of protein and nutrients
Additionally, a review involving 263,938 people found that egg intake had no association with heart disease risk
13. Avoid restrictive diets
Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain
This is because overly restrictive diets actually lower your metabolic rate, or the amount of calories you burn, making it more difficult to lose weight. At the same time, they also cause alterations to your hunger and satiety hormones, which make you hungrier and may cause strong food cravings for foods high in fat, calories, and sugar
All of this is a recipe for rebound weight gain, or “yoyo” dieting.
Instead of dieting, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods
14. Occasionally track your food intake
Some people may benefit from working out how many calories they eat is by weighing their food and using a nutrition tracker (75Trusted Source, 76Trusted Source). Tracking can also provide insights into your protein, fiber, and micronutrient intake.
However, while tracking, may help some people manage their weight, there is also evidence it can lead to disordered eating tendencies
Always speak with a doctor before using this strategy.
15. Use plenty of herbs and spices
There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well
There is a variety of herbs and spices For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health
There is a variety of hDue to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.
16. Minimize your sugar intake
Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health
The bottom line
A few simple steps can go a long way toward improving your eating patterns and wellness. Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health.
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