Health and nutrition tips

10 Health tips That Are Actually Evidence-Based

There are times when it becomes easy to get confused when it comes to nutrition and health. Even qualified experts often seem to hold opposing opinions that make it tough to figure out what you must do to optimize your health.

Apart from all the disagreements, several wellness tips can be supported by research. Here are ten health and nutrition tips based on scientific evidence.

Avoid bright light before you sleep

When you get exposed to the bright lights that contain blue light wavelengths in the evening, it may disrupt the production of the sleep hormone melatonin.

Few ways that can help to reduce the blue light exposure is to wear blue light blocking glasses-usually if you use any digital screen like a computer for a longer duration. You must avoid digital screens 30 minutes to one hour prior before you go to bed. It is helpful for your body to produce melatonin naturally with the progression of the evening. It helps you to sleep better.

Avoid heavily charred meats

Meat can be healthy and nutritious part of your diet. It is a rich source of nutrients and very high in proteins. However, problems are bound to occur when the meat is burnt or charred. The charring sometimes leads to form harmful compounds that may increase the risk for specific cancers.

While you cook meat, try not to burn or char it. Additionally, it is better to limit your consumption of processed and red meats like bacon and lunch meats as these are linked to colon and overall risk of cancer.

Stay hydrated

Keeping yourself hydrated is an essential and often overlooked marker of health. Hydration is helpful to make sure that your body functions optimally well and the blood volume is sufficient.

Drinking water is one of the best ways to stay hydrated, as it is free of additives, sugar, and calories.

Feeding your gut bacteria

The bacteria in your gut is known as the gut microbiota. It is incredibly essential for your overall health. A disruption in gut bacteria is linked to few chronic diseases like digestive problems and obesity.

One of the best ways to improve gut health includes eating probiotic foods like sauerkraut and yogurt. You can also take probiotic supplements and eat plenty of fibers. Fibers serve as a prebiotic or a food source for your gut bacteria.

Get proper sleep

Quality sleep is an essential thing and must not be overstated. Poor sleep can reduce your mental and physical performance, disrupt your appetite hormones and drive insulin resistance.

Poor sleep is one of the individual risk factors for obesity and weight gain. People who lack enough sleep tend to make food choices high in calories, sugar, and fat, leading to unwanted weight gain.

Eat fatty fish

Fish is one of the good sources of healthy fat and high-quality protein. It is true for fatty fish like salmon. The reason is that it is loaded with anti-inflammatory omega-3 fatty acids and many other nutrients.

Studies show that people who eat fish have less risk of several conditions like inflammatory bowel disease, dementia, and heart disease.

Coffee is sometimes good

Even after the ongoing controversy over coffee, we can’t deny that it comes loaded with health benefits. It is rich in antioxidants, and few studies have linked the intake of coffee for the long term helps to reduce the risk of type 2 diabetes, Alzheimer’s and Parkinson’s diseases, and other illnesses.

The most beneficial intake amount appears to be three to four cups per day, although pregnant women must avoid or limit it because it is linked to low birth weight.

However, it is best to consume any caffeine-based items or coffee moderately. Excessive caffeine intake could lead to possible health issues like heart palpitations and insomnia. If you want to enjoy coffee healthily and safely, keep your intake to less than four cups per day and avoid high-sugar additives like sweetened creamer and high-calories.

Avoid ultra-processed foods

Ultra-processed foods are the ones that contain ingredients with significant modification from their original form. They often contain additives like flavors, colors, artificial sweeteners, preservatives, salt, highly refined oil, and added sugar.

Ultra-processed foods include:

  • Chips
  • Canned foods
  • Frozen meals
  • Fast food
  • Snack cakes

Eat seeds and nuts

Few people avoid nuts because they are high in fat. Seeds and nuts come with incredible nutrition. They are packed with a variety of minerals and vitamins, fiber, and protein. They help you lose weight and reduce the risk of developing heart disease and type 2 diabetes.

Limiting sugary drinks

Sugary drinks like sweetened teas, fruit juices, and sodas are the primary source of added sugar in the American diet.

Unfortunately, several studies point to sugar-sweetened beverages that increase the risk of type 2 diabetes and heart diseases, even in people who do not carry excess body fat.

Like adults, sugar-sweetened beverages are also uniquely harmful to children. There are chances for them to develop obesity or other health conditions like liver disease, high blood pressure, and type 2 diabetes.

Healthier alternatives include: 

  • Coffee
  • Sparkling water
  • Unsweetened teas
  • Water


A few simple steps can help to get a long way to improve wellness and eating patterns. These ten health tips will help you to live a healthier life. Apart from food, try to focus on social relationships, sleep, and exercise.

With these evidence-based tips above, it is easy to introduce small changes. These small changes can have a huge impact on your overall health.

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