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13 Health and Nutrition Tips That Will Supercharge You Back into Shape

exercise fitness health motivation well-being Jun 14, 2021

With so much information out there, it’s hard to keep up with professional and qualified advice. You can find yourself in a crossfire of opposing opinions.

Yet, despite all the back and forth opinions, here are 13 health and wellness tips that can supercharge your wellness journey.

  1. Put Down the Sugar Drinks

Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

  1. Have Some Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients.

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.

  1. Say No to Processed, and Eat Real Food

Processed junk food is incredibly unhealthy.

These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

  1. Coffee is Not Your Enemy

Coffee is very healthy.

It’s high in antioxidants, and 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.

  1. Who said Fatty Fish is Bad?

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 omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

  1. Sleep, Sleep, Sleep

The importance of getting enough quality sleep cannot be overstated.

Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively.
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  1. Gut Health Matters too!

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.

A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

  1. Drink More Water Before Meals

Drinking enough water can have numerous benefits.

Surprisingly, it can boost the number of calories you burn.

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day.

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

  1. Avoid overcooking or burning your meat

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer.

When you cook meat, make sure not to overcook or burn it.

  1. Avoid bright lights before sleep

When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin.

One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

  1. Chose Foods high in vitamin D

Vitamin D helps to increase bone mineral density and reduce the likelyhood of Osteoporosis and reduces symptoms of depression, and can lower the risk of cancer.
Sunlight is a great source of vitamin D. However we certaiknly need to be mindful of how much we receive with an ever increasing risk of skin cancer. Therefore it is worthtrying to have shorter exposure periods during the early morning or late evening when the harmful rays are reduced (UV index below 3.). Also consider these Vit D packed foods to boost your intake - fatty fish like salmon, herring and mackerel, and eggs.

  1. Vegetables and Fruits are REALLY your Friends

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

  1. Thumbs up to More Protein

Eating enough protein is vital for optimal health.

What’s more, this nutrient is particularly important for weight loss.

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night.

Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Doing the small simple things over time will reap more benefits for you. We all deserve to live longer and healthier lives. Remember it's not where you are on your journey, it matters more when you start and how consistent you can be!

Need some help?

A support network is a great way to change a habit and achieve your health and fitness goals. As a Personal Trainer, I can help by building you a strength training plan that is tailored to your goals and provide motivation and guidance along the way.

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