In terms of health and nutrition, there is a lot of confusion.
People, even qualified experts, often seem to have completely opposite opinions.
Despite disagreements, there are some things that are well supported by research.
Here are 10 tips for health and nutrition, which are based on good science.
1. Take vitamin D3 if you have little sun
At that time, most people received vitamin D from the sun.
The problem is that today most people do not have a lot of sun. They live either where there is no sun, or they remain in most cases or use sunscreen when they go out into the street.
According to data for 2005-2006, approximately 41.6% of the US population suffers from a deficiency of this critical vitamin (43).
If enough sunlight is not an option for you, adding vitamin D has been shown to have many health benefits.
These include improving bone health, increasing strength, reducing the number of depressive symptoms and reducing the risk of developing cancer. Vitamin D can also help you live longer (44, 45, 46, 47, 48, 49, 50).
2. eat fruits and vegetables
Vegetables and fruits are a “standard” healthy food, and not for nothing.
They are loaded with prebiotic fiber, vitamins, minerals and all kinds of antioxidants, some of which have a strong biological effect.
Studies show that people who eat more vegetables and fruits live longer and are less likely to suffer from heart disease, type 2 diabetes, obesity and all kinds of diseases (51, 52).
3. Make sure you eat enough protein
Consumption of a sufficient amount of protein is extremely important, and many experts believe that the recommended daily intake is too low.
The protein is especially important for weight loss and works through various mechanisms (53).
A high level of protein intake can significantly increase your metabolism, while you feel so full that you automatically consume fewer calories. This can also reduce cravings and reduce the desire to have a snack at night (54, 55, 56, 57).
It has also been shown that consuming large amounts of protein reduces blood sugar and blood pressure (58, 59).
4. Make some cardio, or go still
Exercising aerobics (or cardio) is one of the best things you can do for your mental and physical health.
This is especially effective when reducing fat on the abdomen, such as harmful fat, which accumulates around your organs. Reducing the level of abdominal fat should lead to a significant improvement in metabolic health (60, 61, 62).
5. Do not smoke, do not use drugs and do not drink with moderation
If you smoke or use drugs, diet and exercise are the least of your worries. First, consider these problems.
If you decide to add alcohol to your life, do it only moderately and think about avoiding it if you have alcoholic tendencies.
6. Use extra virgin olive oil
Extra virgin olive oil is the healthiest fat on the planet.
It is filled with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (63, 64, 65).
Extra virgin olive oil has a lot of positive effects on heart health, and people who consume olive oil have a much lower risk of dying from a heart attack and stroke (66, 67).
7. Minimize the added intake of sugar
Added sugar is the worst ingredient in modern diets.
Small amounts are good, but when people eat large amounts, it can destroy metabolic health (68).
High levels of added sugars are associated with many diseases, including obesity, type 2 diabetes, heart disease and many cancers (69, 70, 71, 72, 73).
8. Do not eat a lot of refined carbohydrates
Not all carbohydrates are the same.
Refined carbohydrates were highly processed, and all fibers were removed. They contain few nutrients (empty calories) and can be very harmful.
Studies show that refined carbohydrates are associated with overeating and many metabolic diseases (74, 75, 76, 77, 78).
9. Do not be afraid of saturated fats
The “war” over saturated fats was a mistake.
It is true that saturated fats increase cholesterol, but also increase HDL cholesterol (“good”) and change LDL from small to large, which is associated with a lower risk of heart disease (79, 80, 81, 82).
A new study involving hundreds of thousands of people showed that there is no connection between the consumption of saturated fats and heart disease (83, 84).
10. Take heavy things
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
This also leads to a significant improvement in metabolic health, including increased sensitivity to insulin (85, 86).
The best way is to go to the gym and lift the weight, but body weight exercises can be just as effective.