When it comes to health and nutrition, it is easy to get lost. Even trained professionals often have opposing views.
Despite the controversy, science supports a number of health recommendations.
Here are 5 scientifically proven health and nutrition guidelines.
1. Get enough sleep
The importance of a good night’s sleep cannot be overstated.
Lack of sleep can increase insulin resistance, affect appetite hormones, and affect physical and mental performance.
Furthermore, lack of sleep is one of the most important individual risk factors for weight gain and obesity. People who don’t get enough sleep are more likely to eat foods high in fat, sugar, and calories, which can lead to unwanted weight gain.
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2. Feed your gut bacteria
The bacteria in your gut, known as gut microbiota, play a critical role in your overall health.
Bacterial imbalances in the gut have been linked to a number of chronic diseases, including obesity and various digestive problems.
Eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements as needed, and getting plenty of fiber are good strategies for improving gut health. Fiber, in particular, is a prebiotic or food source for microorganisms in the intestines.
3. Stay hydrated
The importance of hydration as a health indicator is often overlooked. Staying hydrated will ensure that your body is functioning at its best and that you have adequate blood volume.
Water is the best way to stay hydrated because it doesn’t contain any calories, sugar, or chemicals.
While there aren’t a set amount of water everyone needs on a daily basis, try to drink enough to quench your thirst.
4. Don’t eat heavily charred meats
Meat can be a nutritious and healthy part of your diet. It is rich in protein and a good source of nutrients.
However, complications arise from charring or burning meat. This charcoal can lead to the production of dangerous chemicals that increase the risk of cancer.
When cooking meat, avoid scorching and burning the meat. Limit your consumption of red and processed meats, such as B. Meat and bacon for lunch, as they are associated with an increased risk of colon and colon cancer.
5. Avoid bright lights before sleep
The production of melatonin, a sleep hormone, can be affected by exposure to bright light containing blue light waves at night.
Wearing blue light-blocking glasses, especially if you use a computer or other digital display for a long time, and using digital devices for 30 minutes – an hour before bed – are two ways to limit your light exposure. Blue.
As the night progresses, it can help your body make more melatonin naturally so you can sleep better.
Read also: 5 evidence-based recommendations for health and nutrition
