If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.
When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are based on scientific evidence.
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source
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 (3Trusted Source 4Trusted Source 5Trusted Source
Healthier alternatives include:
water unsweetened teas sparkling water coffee 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 ( 6 Trusted Source 7Trusted Source
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source
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 (9Trusted Source
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 (10Trusted Source
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 (11Trusted Source 12Trusted Source 13Trusted Source 14Trusted Source 15Trusted Source
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.
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 (16Trusted Source 17Trusted Source 18Trusted Source 19Trusted Source
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 (18Trusted Source
However, 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.
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 (20Trusted Source 21Trusted Source
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22Trusted Source 23Trusted Source 24Trusted Source
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, candisrupt your appetite hormones, and reduce your physical and mental performance (25Trusted Source, 26Trusted Source, 27Trusted Source, 27aTrusted Source).
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 (28Trusted Sour
NUTRITION NUTRITION 27 Natural Health and Nutrition Tips That Are Evidence-Based
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source
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 (3Trusted Source 4Trusted Source 5Trusted Source
Healthier alternatives include:
water unsweetened teas sparkling water coffee
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 (6Trusted Source 7Trusted Source
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source
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 (9Trusted Source
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 (10Trusted Source
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 (11Trusted Source 12Trusted Source 13Trusted Source 14Trusted Source 15Trusted Source
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.
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 (16Trusted Source 17Trusted Source 18Trusted Source 19Trusted Source
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 (18Trusted Source
However, 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.
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 (20Trusted Source 21Trusted Source
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease (22Trusted Source 23Trusted Source 24Trusted Source
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 (25Trusted Source 26Trusted Source 27Trusted Source 27aTrusted Source
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 (28Trusted Source 29Trusted Source
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