When it comes to health and wellness it is possible to get confused.
Also highly trained experts also tend to hold contrary views.
And, amid all the discord, evidence supports a variety of health tips.
Below are ten safe tips for living which are actually focused on sound research.
1.) Get enough sleep
There can be no overestimating the value of having enough quality sleep.
Low sleep can disrupt your appetite hormones, increase insulin resistance, and reduce your physical and mental output.
What’s more, poor sleep is one of the main weight gain and obesity risk factors for individuals. One research related inadequate sleep to an increased risk of obesity in children and adults by 89 per cent and 55 per cent respectively.
2.) Use probiotics and fibre to take care of your gut wellbeing
Collectively called gastrointestinal microbiota, the bacteria in your stomach are extremely critical for optimal health.
A disturbance of gut bacteria is associated with some of the most severe chronic diseases in the world including obesity.
Consuming probiotic foods such as yogurt and sauerkraut, taking probiotic supplements and consuming plenty of fiber are healthy ways to enhance gut health. Fiber notably acts as a fuel for your gut bacteria
3.) Drink some water, especially before mealtime
Drinking enough water will bring many benefits.
Surprisingly it will increase the amount of calories that you are consuming.
Two studies note that over 1–1,5 hours, it can increase metabolism by 24–30 percent. If you drink 8.4 cups (2 litres) of water a day, this will amount to 96 additional calories burned.
During meals is the best time to drink it. One research found that 2.1 cups (500 ml ) of water dropped 30 minutes before each meal increased weight loss by 44%
4.) Do not overcook or combine meat
Meat can be a healthy and nutritious part of your diet. This is exceptionally high in protein and contains other essential nutrients.
Problems occur though when meat is overcooked or burnt. That can contribute to the formation of harmful compounds that increase your cancer risk.
Be sure you do not overcook or burn meat while cooking.
5.) Avoid flashing lights before sleep
This can interrupt your development of sleep hormone melatonin when you’re exposed to bright lights at night.
Another technique is to use a pair of amber-tinted glasses that block evening blue light from getting into your eyes.
This allows for the development of melatonin as though it were fully dark, thereby allowing you to sleep better.
6. Caring about the relationships
Social relationships are extremely important for your emotional well-being as well as your physical health as well.
Studies show that people with close friends and family are happier and live a lot longer than people who are not.
7.) Using a whole host of herbs and spices
There are plenty of extremely good herbs and spices.
Ginger and turmeric, for example, both have potent anti-inflammatory and antioxidant effects, contributing to varying health benefits.
You should seek to incorporate as many herbs and spices as possible in your diet, because of their powerful benefits.
8.) Avoid artificial trans fats
Artificial trans fats are unhealthy, man-made fats which are closely linked to heart disease and inflammation.
While trans fats have increasingly been banned in the U.S. and elsewhere, the U.S. ban has not completely come into effect — and certain foods still contain it.
9.) Lift heavy weights
Some of the best exercises you can do is to lift weights to strengthen your muscles and enhance your body composition.
This also contributes to major metabolic health changes including increased insulin sensitivity.
Lifting weights is the best way but doing bodyweight exercises can be just as successful.
10.) Do not eat much processed carbs
Not all carbs are equal.
Highly processed, refined carbs were used to extract their fibre. These are fairly low in nutrients and can harm your health if consumed excessively.
Studies show that refined carbs are linked with overeating and various metabolic diseases