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Get enough sleepThe importance of getting enough quality sleep cannot be overstated.Poor sleep can drive insulin resista...
19/01/2023

Get enough sleep
The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance (25Trusted Source, 26Trusted Source, 27Trusted Source).

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain

Eat fatty fishFish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, s...
19/01/2023

Eat fatty fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients (20Trusted Source, 21Trusted Source).

Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease

Don’t fear coffeeDespite some controversy over it, coffee is loaded with health benefits.It’s rich in antioxidants, and ...
19/01/2023

Don’t fear coffee
Despite some controversy over it, coffee is loaded with health benefits.

It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).

The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight (18Trusted Source).

However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.

Avoid ultra-processed foodsUltra-processed foods are foods containing ingredients that are significantly modified from t...
19/01/2023

Avoid ultra-processed foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well (10Trusted Source).

Examples include:

snack cakes
fast food
frozen meals
canned foods
chips

Eat nuts and seedsSome people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious...
19/01/2023

Eat nuts and seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals (6Trusted Source, 7Trusted Source).

Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease (8Trusted Source).

Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes (9Trusted Source).

1. Limit sugary drinksSugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar i...
19/01/2023

1. Limit sugary drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet (1Trusted Source).

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat (2Trusted Source).

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3Trusted Source, 4Trusted Source, 5Trusted Source).

Healthier alternatives include:

water
unsweetened teas
sparkling water
coffee

It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opin...
19/01/2023

It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health.

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