We all know that its's easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which 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 10 health and nutrition tips that are based on scientific evidence.

Introduction 

Findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and diabetes, even in people who are not carrying excess body fat .Sugar-sweetened beverages are also harmful for children, so be careful as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like diabetes, high blood pressure, and non-alcoholic fatty liver disease.

1. Limit Sugary Drinks !

Nuts may help you lose weight and reduce the risk of developing diabetes and heart disease. This is because nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.ne 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 diabetes. So EAT MORE NUTS

2. Eats More Nuts And Seeds ! 

This is kind of food often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.This foods are easily overeaten, and activate reward-related regions in the brain that can lead to excess calorie consumption and weight gain. Ultra-processed food can contribute to obesity, diabetes, heart disease, and other chronic conditions.

3. Avoid Ultra-Processed Foods ! 

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 .

4. Eat Fatty Fish 

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. GET ENOUGH SLEEP PEOPLE !

5. Get Enough Sleep 

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.

6. Stay Hydrated 

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.For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health.Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.

7. Use Plenty Of Herbs And Spices 

Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week.

8. Get Moving !

Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health.If you do any of these actions, consider cutting back or quitting to help reduce your risk for chronic diseases. There are resources available online — and likely in your local community, as well — to help with this. Talk with your doctor to learn more about accessing resources.

9. Don't Smoke Or Use Drugs And Only Drink In Moderation 

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.Studies show that people who have close friends and family are healthier and live much longer than those who do not. LET'S GET HEALTHY TOGETHER EVERYONE

10. Nurture Your Social Relationships 

With the evidence-based tips below, it’s easy to introduce small changes that can have a big impact on your overall health.

There are many effective things you can do to improve your health. Here are 28 health and nutrition tips that are actually based on good science.

10 Health and Nutrition Tips That Are Evidence-Based !

Danial H.