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10 Evidence-based Health and Nutrition Tips
It’s easy to get puzzled when it comes to health and nutrition.
Even experts often have sometimes contradicting opinions.
Yet, despite all the fuss, a number of health tips are well-founded.
Here are 10 Bigg Boss 14 4th October 2020 full episode tips that are actually based on good science.
1. Sugar calories are bad
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 Bigg Boss 14 4th October 2020 full episode (1Trusted Source).
Therefore, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted 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. Nuts are good
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9Trusted Source).
Studies Bigg Boss 14 4th October 2020 full episode that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10Trusted Source, 11Trusted Source, 12Trusted 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. Junk food, No!
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. Coffee? A big yes!
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 Bigg Boss 14 4th October 2020 full episode, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted 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 Bigg Boss 14 4th October 2020 full episode which is loaded with omega-3 fatty acids and various other nutrients (22Trusted Source).
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23Trusted Source, 24Trusted Source, 25).
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 Source, 27Trusted Source, 28Trusted Source, 29Trusted 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 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).
7. Take care of your gut health with probiotics and fiber
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 of the world’s most serious chronic diseases, including obesity (31, 32Trusted Source).
Good ways to improve gut health include eating Bigg Boss 14 4th October 2020 full episode like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).
8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).
9. Don’t overcook or burn your meat
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is Bigg Boss 14 4th October 2020 full episode or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).
When you cook meat, make sure not to overcook or burn it.
10. Bright lights Don’t let you sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin (39Trusted Source, 40Trusted Source).
Bigg Boss 14 4th October 2020 full episode is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, helping you sleep better (41Trusted Source).
Follow these tips and I assure you of results.