27 Evidence-Based Natural Health and Nutrition Tips
If you want to boost your health and wellbeing, there are many natural remedies to choose from—ranging from avoiding charred meats and added sugars to practicing mindfulness through meditation. However, knowing what’s truly healthy can be confusing, even for experts. With all the conflicting opinions, it’s hard to figure out what to do to optimize your health.
Despite the disagreements, many wellness tips are strongly backed by scientific research. Below are 27 health and nutrition tips supported by evidence to help you improve your overall wellbeing.
1. Limit Sugary Drinks
Sugary beverages like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet. Research shows that these drinks increase the risk of heart disease and type 2 diabetes, even in people without excess body fat.
Healthier alternatives: Water, unsweetened teas, sparkling water, and coffee.
2. Eat Nuts and Seeds
Nuts and seeds are rich in protein, fiber, and essential vitamins. They may help reduce the risk of type 2 diabetes and heart disease. A study also linked low nut and seed intake to a higher risk of death from heart disease, stroke, or diabetes.
3. Avoid Ultra-Processed Foods
Foods like fast food, frozen meals, and packaged snacks are high in harmful additives, refined oils, and sugars. These foods often lead to overeating, obesity, and chronic diseases like type 2 diabetes.
4. Don’t Fear Coffee
Coffee is rich in antioxidants and has been linked to a reduced risk of numerous diseases, including Parkinson’s, Alzheimer’s, and type 2 diabetes. Moderate consumption—3 to 4 cups per day—can be beneficial, but excessive caffeine can lead to issues like insomnia and heart palpitations.
5. Eat Fatty Fish
Fatty fish like salmon are high in omega-3 fatty acids and other nutrients that help reduce the risk of heart disease, dementia, and inflammatory bowel disease.
6. Get Enough Sleep
Poor sleep can disrupt your hormones, impair mental performance, and contribute to weight gain. Aim for sufficient, high-quality sleep to optimize your physical and mental health.
7. Feed Your Gut Bacteria
Your gut microbiota plays a crucial role in overall health. Eating fermented foods like yogurt, taking probiotics, and consuming fiber can improve gut health and reduce the risk of chronic diseases.
8. Stay Hydrated
Hydration is essential for optimal body function. Drink enough water to quench your thirst and support your body’s physiological needs.
9. Don’t Eat Heavily Charred Meats
While meat is a nutritious protein source, charred or burnt meat can form harmful compounds that increase the risk of certain cancers. Avoid overcooking meat and limit red and processed meats.
10. Avoid Bright Lights Before Sleep
Exposure to blue light from screens can interfere with melatonin production, disrupting your sleep. Reduce screen time before bed to improve sleep quality.
11. Take Vitamin D if You’re Deficient
Vitamin D is crucial for bone health, immune function, and reducing the risk of certain diseases. If you have limited sun exposure, consider taking supplements to maintain optimal levels.
12. Eat Plenty of Fruits and Vegetables
Rich in fiber, vitamins, and antioxidants, fruits and vegetables support long-term health and reduce the risk of chronic diseases like heart disease and obesity.
13. Eat Adequate Protein
Protein is vital for tissue repair and maintaining a healthy weight. It can also boost metabolism and reduce cravings, helping with weight management.
14. Get Moving
Aerobic exercise is effective for reducing harmful belly fat and improving metabolic health. Aim for at least 150 minutes of moderate-intensity exercise per week.
15. Don’t Smoke or Use Drugs, and Only Drink in Moderation
Smoking and excessive alcohol or drug use can lead to chronic health problems. Quitting or reducing these habits can significantly improve your health.
16. Use Extra Virgin Olive Oil
Extra virgin olive oil is rich in heart-healthy fats and antioxidants. Studies suggest it can help reduce the risk of heart disease and improve overall health.
17. Minimize Your Sugar Intake
Added sugar contributes to obesity, type 2 diabetes, and heart disease. Aim to keep added sugars below 10% of your daily calorie intake, or even lower for better health.
18. Limit Refined Carbs
Refined carbohydrates, such as white flour and processed sugars, can lead to weight gain and chronic diseases. Focus on whole grains and fiber-rich carbs instead.
19. Lift Weights
Strength training helps build muscle, improve metabolic health, and increase calorie burn. Resistance exercises, even without weights, offer similar benefits.
20. Avoid Artificial Trans Fats
Artificial trans fats are linked to heart disease and inflammation. Opt for natural fats like olive oil instead, and avoid foods with artificial trans fats.
21. Use Plenty of Herbs and Spices
Herbs and spices like ginger and turmeric have potent anti-inflammatory and antioxidant properties. Incorporating a variety of them into your diet can enhance your health.
22. Nurture Your Social Relationships
Having strong social connections with friends and family not only improves mental health but also contributes to physical well-being and longevity.
23. Occasionally Track Your Food Intake
Tracking your food can provide insights into your calorie, protein, and nutrient intake. However, it’s important to avoid becoming obsessive about it and consult a healthcare provider if needed.
24. Get Rid of Excess Belly Fat
Excess abdominal fat is linked to serious health issues. Focus on reducing refined carbs, eating more fiber, and managing stress to help reduce belly fat.
25. Avoid Restrictive Diets
Rather than following restrictive diets that often lead to rebound weight gain, focus on adopting a healthy, balanced lifestyle with nourishing, whole foods.
26. Eat Whole Eggs
Despite concerns about cholesterol, whole eggs are a nutritious source of protein and essential nutrients. Studies have found no significant link between egg consumption and heart disease risk.
27. Meditate
Stress can negatively impact your health, leading to problems like high blood pressure and weight gain. Meditation is a scientifically-backed method to manage stress and improve overall health.
The Bottom Line
Making small, evidence-backed changes to your lifestyle—such as improving your diet, getting enough sleep, exercising, and nurturing social connections—can have a profound impact on your health and longevity. These simple steps can pave the way for a healthier, more balanced life.
