Five Nutrition and Health Tips Backed by Science
Before making any decisions that will directly affect your health, you should have all the information possible.
It’s easy to spread false news on the internet and through social media.
There is a wealth clinical research available that can help you make the best decisions for your health.
Five nutrition and health tips backed by science to help you live a healthy life:
Avoid “Ultra-Processed” Foods
In food science, “ultra-processed”, is used to describe foods that are heavily processed. They often contain high amounts of sugar, sodium and unhealthy fats.
These are industrially-manufactured food products that are made with 5 or more ingredients, and are generally designed to be highly palatable and have a long shelf-life–without much regard for nutrition and health consequences.
Examples include:
* Snacks mass-produced (cookies and chips)
* Frozen, ready-made, or instant meals
* Pastries
* Breakfast cereals
* Candy
* Cakes, cake mixes
* Hot dogs, sausages, deli meats and other processed meats
* Sugar-sweetened drinks
Studies have consistently shown that eating a lot of ultra-processed food is linked to an higher risk for obesity, diabetes type 2, heart disease and cancer .
Prioritize Plant Based Foods
Growing evidence indicates that fruits, vegetables, whole grains and legumes are the basis of a healthy, plant-based diet.
These foods contain essential nutrients, antioxidants, and fiber and have been shown to reduce chronic disease .
It doesn’t mean that you have to be vegetarian or vegan. You should still make vegetables the main ingredient in your meals, and fill yourself as much as you can with nutritious produce.
Alcohol in small amounts can be dangerous
In recent years, a common misconception has spread that moderate alcohol consumption – one or two drinks daily – can be good for health.
The idea behind this is based on a J curve that appears in some epidemiological data. In some studies, a moderate level of alcohol consumption appears to reduce the risk of death compared to no drinking.
The alcohol industry’s interests in promoting moderate drinking fueled the idea that it is healthy.
Further analysis has revealed that the J shape curve is due to biases and methodological errors in the studies. In these studies, the “Zero Drinks Per Week” group is composed of never-drinkers as well as “sick quitters” (people that stopped drinking alcohol because it had already damaged their health). The inclusion of former heavy drinkers into the “zero-alcohol” group distorted the data and made it appear that moderate consumption was safer than none.
Once these errors are corrected, data shows that there’s no level of alcohol consumption that is safe. Even a few drinks a week can increase your risk for heart disease, cancer and other health issues.
Be Active Everyday
Physical activity can be beneficial without having to run a marathon. Even small movements can have a big impact on your health.
Research has shown that inactivity is a leading cause of chronic diseases , disability and premature death.
Get up and get moving! Take a walk or use the stairs to get up and down. Play with your children or pets outside, or do yardwork. Physical activity is important for everyone, no matter their age or current health condition.
Always Wear Sunscreen Outside
Most people know to put sunscreen on when it’s hot and sunny out. This will protect them from sunburn.
Many people believe that they can avoid sunscreen when it’s cold or overcast. This is not true.
Clouds are not a barrier to the harmful UV rays of the sun. Although you may not burn as easily, your skin is still at risk.
In the United States, skin cancer affects approximately one in five people. The best way to prevent skin carcinoma is by wearing sunscreen whenever you’re outside during the day.
