21 Health and Nutrition Tips That Are Actually Evidence-Based

April 25th, 2019 by Athletic Mentors Staff
  1. Don’t Drink Sugar Calories
    Sugary drinks are the most fattening things you can put into your body. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.
  2. Eat Nuts
    Despite being calorie dense, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients.
  3. Avoid Processed Junk Food (Eat Real Food Instead)
    All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before. These foods have been engineered to be “hyper-rewarding,” so they trick our brains into eating more than we need.
  4. Don’t Fear Coffee
    Coffee has been unfairly demonized. The truth is that it’s actually very healthy and high in antioxidants.
  5. Eat Fatty Fish
    Especially fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.
  6. Get Enough Sleep
    The importance of getting enough quality sleep can not be overstated. It may be just as important as diet and exercise, if not more. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.
  7. Drink Plenty of Water, Especially Before Meals
    Drinking enough water can have numerous benefits. One important factor is that it can help boost the number of calories you burn. According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours.
  8. Don’t Overcook or Burn Your Meat
    Meat can be a nutritious and healthy part of the diet. It is very high in protein and contains various important nutrients. The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer.
  9. Avoid Bright Lights Before Sleep
    When we’re exposed to bright lights in the evening, this disrupts the production of the sleep hormone melatonin. An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
  10. Eat Vegetables and Fruits
    Vegetables and fruits are the “default” health foods and for good reason.They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects. 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.
  11. Do Some Cardio, or Just Walk More
    Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health. It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.
  12. Don’t Smoke or do Drugs, and Only Drink in Moderation
    If you’re a smoker or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first. If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.
  13. Minimize Your Intake of Added Sugars
    Added sugar is the single worst ingredient in the modern diet. It can wreak havoc on metabolic health. A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.
  14. Don’t Eat a Lot of Refined Carbohydrates
    Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
  15. Don’t Fear Saturated Fat
    The “war” on saturated fat was a mistake. It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.
  16. Lift Heavy Things
    Lifting weights is one of the best things you can do to strengthen your body and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity. The best approach is to go to a gym and lift weights, but doing bodyweight exercises can be just as effective.
  17. Avoid Artificial Trans Fats
    Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. It is best to avoid them like the plague.
  18. Use Plenty of Herbs and Spices
    There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.
  19. Take Care of Your Relationships
    Social relationships are incredibly important. Not only for your mental wellbeing but your physical health as well. Studies show that people who are close to friends and family are healthier and live much longer than those who are not.
  20. Don’t go on a “Diet”
    Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it. Weight loss should follow as a natural side effect of better food choices and improved metabolic health.
  21. Eat Eggs, and Don’t Throw Away The Yolk
    Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.” It is a myth that eggs are bad for you because of the cholesterol.