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10 HEALTH AND NUTRITIONAL TIPS THAT ARE EVIDENCE BASED

HEALTH

There is a high need to understand the relationship between health and nutrition. This is because the two variables are directly proportional meaning that both depend on each other. For you to have a good health, you must check on you nutrient intake and at the same time good nutrition leads to a healthy life. A lot of research has been carried out to prove how the two relate and also helps to reduce confusion to the general public who may not have privileged to study either of the two at higher level. Below are well explained health and nutritional tips that will make you have a different view on the two.

Fibers help to maintain your gut health

Fibers (soluble and insoluble) refer to the portion of plants that do not get digested with other foods mostly found in fruits, vegetables, whole grains and legumes. It is well proven that fibers play a major role in maintaining the bowel health.

It normalizes bowel movements through increasing the weight and size if you fecal matter and softens it. This lead to smooth movement in the bowel and hence no constipation.

High fiber diet lowers your risk of developing hemorrhoids and small pouches in the colon.

Avoid sugar calories and junk foods

Highly refined sugars ant the junk foods are the leading causes of obesity and over nutrition in the current generation. This is to their nutritional content which is composed so much energy but very or at times no nutrients. This is to mean that, if you consume these kinds of foods you will be pumping your body with so many calories (which are responsible weight gain) and little or no nutrients that are required to maintain physiological functions of the body. They are also termed as empty-calorie diets.

Do not fear coffee as it is crucial to health

For a long time coffee drinking has been viewed as slow killer or a self-destruction act. However, according to studies drinking coffee has more health benefits which are still unknown to many people.

It increases the attentiveness and the energy levels. Consuming coffee makes one feel less tired and more active .This is due to the caffeine that is in the coffee which is a stimulant. These caffeine is a psychoactive element which is absorbed directly in the blood stream and then to the brain where it initiates several physiologic processes leading to its effects.

It is an important ingredient in all commercial fat burning supplements as it helps in burning fat.

It lowers the risk of type II Diabetes

Drinking coffee can improve your physical performance drastically due to stimulation of the nervous system by the caffeine.

The health benefits of drinking coffee are many and the remaining thing is for you to change you mentality toward coffee consumption.

Drink enough water

Water has plenty of advantages to your health. It is known to a medium through which all the chemical processes in the body are carried out and also the medium through which nutrients are distributed in the body. The body composition of water which is70% clearly indicates the need of water for body to function properly. Several studies that that have been carried out indicates your body needs water to function properly.

Enough water brain functioning and energy levels. Studies have shown that the human brain contain 90% water by composition. Therefore hydration status of the brain may affect its functioning. In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches.

Drinking enough water helps to avoid and treat headaches .A study carried out showed that increased water intake to dehydrated people reduced headaches.

Adequate intake of water with proper intake of dietary fibers can helps reduces constipation.

Eat more Vegetables and Fruits

Vegetables and fruits are by far the healthiest foods ever known to man since creation. There is no researcher or a health professional who have ever condemned consumption of vegetable and most of them encourages people to take more. This is due to their benefits to your health. The Dietary Guidelines for Americans advise people to eat a lot of vegetables; half of your plate should contain vegetables.

Green leafy vegetables are loaded with vitamins, minerals and other micro nutrients such as zinc Manganese and many more. It’s actually the vegetables that are the best sources of B-Vitamins. Fruits also contain a lot of micronutrients mostly the vitamins.

Fruits and vegetables contain fiber which has numerous benefits to the body including maintenance of the bowel health through preventing constipation.

Fruits and vegetables are known to provide satiety with provision of little nutrients. This helps to prevent excessive weight addition and thus prevent obesity.

Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.

Reduce Intake of added sugars

Added sugars has high calories and high intake of added sugar may lead to unwanted weight gain which later leads to obesity. High intake of sugars has been associated with the increasing lifestyle diseases such as Obesity, type II Diabetes and heart diseases.

Avoid highly refined Carbohydrates

These types of carbohydrates have been highly processed and fibers removed. This is to mean the nutritional qualities of these kinds of carbohydrates are low.

Develop a habit of eating the ‘whole’ egg

For a long time, eggs have been associated with increasing the cholesterol levels in the body. The studies has proven that egg mostly the yolk do not have effect on the blood cholesterol. The advantages of the egg surpass its disadvantages. It is a good source of protein and vitamins.

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease

Do not over-cook Vegetables

Vegetables are loaded with vitamins which are heat sensitive. Overcooking destroys these vitamins and people who have a habit of consuming over cooked vegetables are at high risk of vitamin deficient diseases.

Increase your consumption of the nuts

Other than providing oils, nuts contain other nutrients such as fiber, vitamins and other nutrients. Studies also shows that nuts can help you in weight reduction and prevention of diseases such as obesity.

Author Bio: Hamza Shahzad is a freelance writer, Blogger and a social media coach. Currently, He’s working with smiletutor.sg which provide tuition jobs. Furthermore, Hamza assist in business creation and social media planning.

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