There is a lot of confusion all around when it comes to nutrition and health, even qualified experts hold opinions opposite to each other. Specifically, if we talk about these two years (2020-2021), these are the pandemic years when health and nutrition have become all the more important. It is not false to say that a balanced diet cannot only help us adopt a better life style but also makes us healthy and strengthens our immune system.
However, there are some tips which are validated by research which may help us to live a healthy life. Some of them are listed below:
1- Don’t drink sugar calories:
Sugary drinks are the most un-healthy items we can put into our body, this is because our brain doesn’t measure sugar calories from liquid in the same it does from solid food. Therefore, sugary drinks or sodas contain more calories than solid food. Sugary drinks are closely associated with Type 2 diabetes, obesity and many other health hazards.
It should also be kept in mind that same is the case with some fruit juices and they contain just as much sugar as soda, the meagre amount of it do not shake off the harmful effects of sugar.
2 – Eat nuts:
Although they are high in fat, but nuts are extremely nutritious and they contain healthy fats which are essential for the development of our body. They are loaded with magnesium, fiber, zinc, vitamin E and other nutrients. Moreover, nuts may help in weight loss and fighting type 2 diabetes.
Some research also shows that 10-15 percent of the calories from nuts are not absorbed by the body. Almonds are also found to increase weight loss by 62 percent compared with complex carbs.
3- Eat organic and natural:
Processed junk food is incredibly unhealthy. These manufactured foods which are engineered to satisfy your food cravings trick the brain into over-eating and reduce the feeling of satiety and fullness and we end up eating more calories and that too unhealthy, which ultimately leads to obesity, heart problems and other diseases. They are usually low in fiber and other nutrients and high in unhealthy and refined carbs and grains, thus, providing empty calories.
4- Eat fatty fish:
Fish is a rich source of high-quality protein and healthy fats. It is specifically true about fatty fish such as Salmon, which is rich in omega-3 fatty acids.
Research shows that people who eat fatty fish have a lower risk of several conditions such as heart diseases and obesity.
5- Get enough sleep:
Not getting enough sleep is found to lead to several conditions such as insulin sensitivity, hormonal imbalances and reducing physical and mental performance. Thus, the importance of getting enough and quality sleep cannot be overstated. Poor sleep is also linked with an increased risk of obesity both in children and adults.
6- Drink lots of water:
Drinking enough water throughout the day is extremely necessary. Surprisingly, it also helps us burn more calories and boosts up our metabolism.
Studies show that drinking 8.2 cups of water a day can help us burn 96 more calories. The optimal time to drink water is before meals. We should make a habit of drinking at least 2 glasses of water before every meal.
7- Take vitamin D3 if you don’t get enough sun exposure:
Although, sun light is a rich source of vitamin D3 yet many people don’t get enough sun exposure.
About 50% of Pakistan’s population most of whom are women are deficient in this crucial vitamin. So, if you are not getting enough sun exposure you should get vitamin D3 supplements in order to fulfil your body needs. Its benefits include improved bone health, reduced symptoms of depression and increased strength. It may also help you to live longer.
8- Eat vegetables and fruits:
Vegetables and fruits are full of essential vitamins, minerals and many anti-oxidants. They are also low in calories and are known to reduce the risk of obesity and type 2 diabetes.
9- Exercise or do some cardio:
The importance of exercise in undeniable, it not only improves your physical health but also have positive effects on your mental health. Aerobic exercises called cardio are known to help release stress. They also keep our body in movement and slow down the process of ageing. Not only this but exercise also reduces our body fat, cardio in particular helps in reducing belly fat which builds up around your organs and is simply the most stubborn fat.
10- Use plenty of herbs and spices:
God has not made anything use less, it is not only a famous proverb but its truth lies in the fact that even spices which are sometimes counted calorie less are full of macronutrients and health benefits too.
For example, ginger and turmeric both have plenty of health benefits and are full of anti-inflammatory properties and anti-oxidants. Thus, due to their powerful use spices and herbs should be part of our diet.
11- Eat eggs, yolk and all:
Some years back, eggs suffered a bad reputation and had always been a controversial food. Some thought that they cause weight gain and cholesterol while other thought them as healthy.
However, the truth is that eggs are undoubtedly the healthiest food to eat on earth. It’s a myth that eggs are bad for you because of their cholesterol content in fact, they help you to raise GDL (Good Cholesterol). Though, some studies show that eggs have no effect on cholesterol level.
They also do not cause any heart disease but are most nutritious.
Egg yolks contain all the healthy compounds. And we should prefer to include whole eggs in our diet.
Bottom line
A few changes in your life style can help you go a long way. Still, along with focusing on the food you eat you should also be careful about your sleep and exercise routine as all these things work together in close coordination in making up a good health.
