It’s easy to confuse when it comes to health and nutrition. Even qualified professionals often have conflicting opinions, so it can be difficult to understand what people need to do to improve their Clean Health. However, despite all the controversies, many health tips are well supported by research; here are some of the science-based health and nutrition facts.
Limit sugar intake
Sugary drinks, such as sodas, fruit juices, and sweetened teas, are the main sources of added sugar in the diet. Unfortunately, several studies have shown that sugared drinks increase the risk of heart disease and type 2 diabetes, even in people without excess fat. Sugary drinks are detrimental to children because they can contribute to obesity in children, as well as conditions that usually do not develop into adulthood, such as high blood pressure, diabetes 2, and nonalcoholic fatty liver disease.
Eat seeds and nuts
Few people avoid nuts because of their high-fat content; however, nuts and seeds are incredibly nutritious. They are rich in protein, fiber, vitamins, and minerals. Nuts can help you lose weight and reduce the risk of type 2 diabetes and heart disease. Additionally, an observational study found that eating fewer nuts and seeds could increase your risk of heart disease and stroke.
Coffee is allowed
Despite some controversy about this, coffee has health benefits. Rich in antioxidants, some studies have linked coffee consumption with longevity and a reduced risk of type 2 diabetes, Parkinson’s, Alzheimer’s, and many other diseases. The most useful dose is 3-4 cups per day, but pregnant women are associated with low birth weight and should be limited or avoided altogether.
However, coffee and caffeinated foods are best consumed in moderation. Excessive consumption of caffeine can lead to health problems such as insomnia and increased heart rate. To enjoy coffee safely and healthily, limit your intake to no more than four cups a day and avoid high-calorie and sugary additives such as sweetened cream.
Get some sleep
The importance of getting enough sleep cannot be overemphasized; sleep deprivation can cause insulin resistance, interfere with appetite hormone production, and impair physical and mental function. Furthermore, lack of sleep is one of the strongest individual risk factors for weight gain and obesity. People who don’t get enough sleep tend to choose foods that are higher in fat, sugar, and calories, which can lead to unwanted weight gain.
Water intake is an important health indicator that is often overlooked. Staying hydrated helps ensure optimal functioning of the body and adequate blood volume. Drinking water is the best way to stay hydrated as it is free from calories, sugar, and additives. Not everyone needs a specific amount per day, but try to drink enough to quench your thirst.
Take Vitamin D
Most people don’t get enough vitamin D. While this common vitamin D deficiency is not imminent, maintaining adequate levels of vitamin D can help optimize health by improving it. Improves bone strength, reduces symptoms of depression, boosts the immune system, and reduces the risk of disease for cancer.
If people don’t spend a lot of time in the sun, their vitamin D levels may be low; for additional information, visit Clean Health. If they have access to it, they should have their levels checked so that their levels can be adjusted by taking vitamin D supplements if needed.
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