Nutrition tips to improve health and longevity
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A healthy diet is essential to development and health. According to the World Health Organization, better nutrition can lead to better health in all ages and a reduced risk of disease.
Many sources of nutrition information have different views, making it hydrate confusing for people to understand.
This article provides science-based nutritional tips that can help you lead a healthier life.
Dietary tips
1. Every meal should include protein to stay hydrate
A little protein at every meal helps to balance blood sugar.
According to some studies (Trusted Source), a higher protein diet can help type 2 diabetes.
According to other research, Trusted Source, balancing blood glucose can help with weight loss and cardiovascular health.
2. Oily fish is good for you
According to researchTrusted source, Omega-3 fatty acid in oily fish is essential for cell signaling and gene expression as well as brain and eye development.
According to some studies (Source) omega-3 fatty acid can help reduce the risk for cardiovascular disease.
Other researchTrusted source suggests that the anti-inflammatory qualities of omega-3 can effectively manage early stages of degenerative disease such as Alzheimer’s disease or Parkinson’s disease.
3. Whole grains are best.
The American Heart Association Trusted Source recommends that people consume whole grains instead of refined grains.
Whole grains are rich in nutrients like iron, B vitamins and fiber. These nutrients are vital for the body’s functions, including carrying oxygen through the bloodstream, regulating immunity, and balancing the blood sugar.
4. Eat a Rainbow to stay hydrate
Eat a rainbow is a great way to remind people that they should eat different coloured vegetables and fruits.
The color of plants can provide a variety of antioxidants that are beneficial to health.
5. Eat your greens
Dark green leafy vegetables are a great source of nutrition, according to the USDA, people should avoid trans fats and limit their saturated fat intake.
Unsaturated fats can be found in avocados, oily fish and hydrate vegetable oils.
7. Extra virgin olive oil
According to a health report from 2018, extra virgin olive oils are beneficial for the heart, blood-pressure, and weight.
You can add extra virgin olive oils to your diet by adding them to vegetables, salads, or when cooking at low temperatures.
8. Eat nuts
According to the AHATrustedSource, eating a serving of nuts every day in place of red meat or processed meats, french fries or desserts may be beneficial for health and prevent weight gain over time.
Brazil nuts in particular may help stabilize blood sugar and make you feel more full.
9. You can never have enough fiber
According to AHATrustedSource fiber can improve blood cholesterol and reduce the risk of heart disease.
Eat whole grains, vegetables and legumes to get enough fiber.
10. Plant foods to increase your intake
ResearchTrusted Source suggests a plant-based diet may help to prevent obesity and overweight. Doctors link obesity to many diseases.
According to some research, adding more plant foods to the diet may lowerTrusted Source your risk of developing certain diseases like diabetes and heart disease.
11. Try beans and pulses
For those who follow a plant-based lifestyle, beans and pulses can be a great source of protein. But those who consume meat can still eat them if they have a few meatless days per week.
Beans and pulses contain fiber, vitamins and minerals.
According to some research, the source even claims that hydrate pulses can help you feel fuller.
What to drink for staying hydrate ?
Drinking healthy fluids can have many health benefits. These tips are recommended by health experts:
12. Drink water to stay hydrate
According to the Centers for Disease Control and Prevention, (CDC) Trusted Source, drinking enough water each day can improve overall health and help manage weight.
Water can help prevent dehydration. This can be especially dangerous for older people.
You can also add mint and citrus slices to plain water to make it more appealing.
13. Enjoy coffee
A study from 2017 suggests that a moderate intake of coffee of 3 to 5 cups per day can lower the risk for:
- Type 2 diabetes
- Alzheimer’s disease
- Parkinson’s disease
- Cardiovascular diseases
According to the review, the amount recommended for pregnant women and nursing mothers is reduced to two cups of tea per day.
14. Drink herbal teas
According to researchTrustedSource catechins found in black, green and other herbal teas could have antimicrobial qualities.
Herbal teas such as mint, chamomile and rooibos are caffeine-free, and they help to keep you hydrated all day.
Avoid these foods and beverages:
Reduce the amount of food and drinks that can have negative health effects. A person might want to, for example:
15. Reduce sugar
According to researchTrustedSource, high fructose syrup, dextrose and dietary sugar may increase the risk for cardiovascular disease and metabolic syndrome.
Look out for sugars hidden in foods labeled with names ending “-ose”, such as fructose and sucrose.
Honey and maple syrup are natural sugars that can contribute to weight gain when consumed too frequently.
16. Moderation is the key to drinking alcohol
Dietary Guideline for AmericansTrusted Source advises that alcohol should only be consumed in moderation.
Women are advised to drink up to one glass of alcohol per day, and men up to two glasses per day.
Drinking excessively increases the risk for chronic diseases, violence and can affect short-term and long-term cognition.
17. Avoid sugary drinks
The CDCTrusted source links sugary drinks and:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Kidney disease
- Non-alcoholic liver disease
- Cavities and tooth decay
- Gout is a form of arthritis
Drinking sugary drinks should be limited and water is preferred.
18. Reduce your consumption of red and processed meat
The British Medical JournalTrusted Source published a large prospective study that found Americans who ate more red meat and processed meat to have higher mortality rates.
The study found that participants who substituted meat with other sources of protein, such as nuts, fish and eggs, experienced a reduced risk of mortality over the eight-year period.
19. Avoid processed foods
According to an article in Nutrition, ultra-processed food can increase your risk of cancer, depression, and irritable bowel disease.
Avoid foods that have a long list of ingredients and consume only whole foods instead.
Other Good Health Habits
In addition to eating and drinking healthy foods, there are other steps that a person can do to improve their overall health.
20. Support your microbiome
The review of Nutritions TrustedSource in 2019 suggests that a balanced, high-quality diet can support microbial biodiversity and reduce the risk of chronic disease.
According to the authors, fiber and vegetables are good for your microbiome. Eating too much refined sugar and carbohydrates is also detrimental.
21. Take vitamin D supplements
For adults, the recommended daily allowance of vitamin D is 600 international units or 15 micrograms (Trusted Source) per day.
Vitamin D is found in many foods and some sunlight.
People with darker skin tones, older adults and those in climates that are less sunny, such as winter, may require a vitamin-D supplement.
22. Portion size is important
By being aware of the portion size, you can manage your weight and diet.
USDATrusted source has helpful information on portion sizes for various food patterns.
The guidelines can be adapted to fit the cultural or personal preferences of individuals.
23. Use herbs and spices
Herbs and spices can add flavor to a dish and provide additional health benefits.
According to a review by 2019, Trusted Source, ginger’s active compounds may prevent inflammation and oxidative stress that occur as part of ageing.
According to a researchTrusted source, curcumin in turmeric may have anti-inflammatory effects and protective effects on your health.
Garlic is rich in benefits, including antioxidant, anti-inflammatory and antimicrobial properties.
24. Fasting is a great way to give your body a break.
Fasting intermittently means not eating for a few days or overnight. This can reduce energy intake, which may have positive health effects.
According to 2020 reviewTrusted Source intermittent fasting can improve blood pressure levels, cholesterol and heart health.
25. Keep a food journal
The American Society for Nutrition says that keeping a food diary can help people track their calories, determine how much food they consume, and identify food habits.
A food diary could be helpful for someone who is trying to maintain a healthy weight or wants to eat more healthily.
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26. Fruits and vegetables should be washed.
According to CDCTrustedSource, raw fruits and vegetables may contain harmful bacteria that can make you sick. According to the CDC, Salmonella E.coli, and Listeria are responsible for a high percentage of foodborne illnesses in the United States.
Wash all fresh produce before eating it raw.
27. Plastic containers should not be microwaved
ResearchTrusted Source states that microwaved food in plastic containers may release phthalates which can disrupt hormones.
The experts recommend that you heat food in microwave-safe glass or ceramic containers.
28. Eat varied meals
Most people consume the same meal every day. It is possible to achieve the required nutrition intake by experimenting with different foods.
It can be especially helpful if you want to try a wider variety of vegetables or proteins.
29. Mindful eating
According to a 2017 study by Trusted Source , mindfulness eating helps adults with obesity manage their blood sugar and eat less sweets.
A new study by (Trusted Source) suggests that mindfulness can help people with diabetes become more aware of their food triggers and eating habits.
Summary
People can begin to lead a healthy lifestyle by making small dietary changes.
Exercise and activity, stress management, and adequate rest are all important aspects of good health.
