Discover 7 health and nutrition recommendations that are supported by scientific evidence.

There are a multitude of natural and at-home remedies that can aid in boosting your overall health and wellness. From skipping charred meats and added sugars to practicing meditation, the options are endless.
It can be challenging to determine what is truly healthy when even qualified professionals have differing opinions. Despite this, there are a plethora of wellness tips that are supported by scientific research.
In fact, here are 27 health and nutrition tips that are backed by evidence.
The primary source of added sugar in the American diet is sugary drinks like sodas, fruit juices, and sweetened teas (1).
Regrettably, numerous studies have demonstrated that sugar-sweetened beverages increase the risk of heart disease and type 2 diabetes, even in those who are not overweight (2).
Children are especially vulnerable to the detrimental effects of sugar-sweetened beverages, which can contribute to obesity and conditions that typically do not manifest until adulthood, such as type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease (3, 4, 5).

Healthier alternatives include:

• water
• unsweetened teas
• sparkling water
• coffee

Although some individuals avoid nuts due to their high-fat content, they are actually quite nutritious. Nuts and seeds contain protein, fiber, and a range of vitamins and minerals. They may aid in weight loss and help to lower the risk of developing type 2 diabetes and heart disease. In fact, a large observational study found that those who consume low amounts of nuts and seeds may face an increased risk of death from type 2 diabetes, stroke, or heart disease. On the other hand, ultra-processed foods (UPFs) are foods that have been modified from their original form and often contain additives such as added sugar, salt, refined oil, preservatives, artificial sweeteners, colors, and flavors.

Examples include:

• snack cakes
• fast food
• frozen meals
• packaged cookies
• chips

Ultra-processed foods (UPFs) are easily overeaten due to their high palatability, activating reward-related regions in the brain and leading to weight gain. Studies reveal that consuming a UPF-rich diet can contribute to chronic conditions like heart disease, type 2 diabetes, and obesity. These foods usually contain low-quality ingredients like refined oils, added sugar, and refined grains, and are low in fiber, protein, and micronutrients, offering mostly empty calories.

Coffee, on the other hand, has been linked to several health benefits, despite some controversy. It is loaded with antioxidants and has been associated with longevity, reduced risks of Parkinson's and Alzheimer's diseases, type 2 diabetes, and other illnesses. Experts recommend a daily intake of 3-4 cups for the maximum benefits. However, pregnant individuals should avoid or limit coffee consumption due to a potential link to low birth weight. It is important to consume coffee and other caffeine-based items in moderation to avoid health issues like heart palpitations and insomnia.

Creamer that has been made sweeter.
Fatty fish, like salmon, are an excellent source of healthy fats and protein. They are also rich in omega-3 fatty acids which are known to reduce inflammation and provide various other nutrients (20, 21). Research indicates that individuals who consume fish regularly have a lower likelihood of developing heart disease, dementia, and inflammatory bowel disease (22, 23, 24).

The importance of getting enough quality sleep cannot be overstated.

Inadequate sleep can cause insulin resistance, disrupt appetite hormones, and decrease physical and cognitive abilities (25, 26, 27, 27a). Additionally, it is a major contributor to weight gain and obesity, with those who get insufficient sleep more likely to consume foods high in fat, sugar, and calories, resulting in undesirable weight gain (28, 29).

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

Research has shown that certain chronic illnesses, such as digestive issues and obesity, are linked to an imbalance of gut bacteria (30, 31). To promote a healthy gut, it's recommended to incorporate fermented foods such as sauerkraut and yogurt, probiotic supplements when necessary, and fiber-rich foods which act as a prebiotic to feed your gut bacteria (32, 33).

Additionally, hydration is a crucial but often neglected aspect of overall health. Keeping yourself hydrated aids in maintaining optimal body function and adequate blood volume (34).

Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.

Make sure to drink enough water to quench your thirst, even though the amount needed may vary from person to person. Meat is a good source of protein and nutrients; however, charring or burning it can create harmful compounds that increase the risk of certain cancers. Avoid overcooking meat and limit your intake of processed and red meats like lunch meats and bacon, which are associated with increased cancer risks. Exposure to blue light from bright screens in the evening can disrupt the production of the sleep hormone melatonin. To reduce this exposure, consider wearing blue light blocking glasses and avoiding screens for at least 30 minutes before bedtime, especially if you use digital devices for long periods of time.

This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

A lot of people don't receive adequate amounts of vitamin D, which can lead to health issues. Though it's not immediately harmful, maintaining the right levels of this vitamin can do wonders for your body, such as improving bone strength, boosting your immune system, reducing depression symptoms, and lowering your risk of cancer (44, 45, 46, 47). If you're not exposed to much sunlight, your vitamin D levels may be low. It's a good idea to get your levels tested so that you can add vitamin D supplements if necessary.

Fruits and veggies are chock-full of prebiotic fiber, vitamins, minerals, and antioxidants that can have a profound impact on your health. Studies show that people who consume more of these foods tend to live longer and have a lower risk of obesity, heart disease, and other illnesses (48, 49). Protein is another crucial nutrient that plays a role in maintaining optimal health. It provides the building blocks your body needs to create new cells and tissues (50), and is especially important for maintaining a healthy weight.

Consuming a diet high in protein has the potential to increase your metabolic rate, which can lead to greater calorie burn and feelings of fullness. This type of diet may also help curb your cravings and decrease the likelihood of late-night snacking. On the other hand, engaging in aerobic exercise is a fantastic way to improve both your mental and physical health. This type of exercise is particularly effective at reducing harmful belly fat, which can, in turn, improve your metabolic health. To achieve optimal health benefits, follow the Physical Activity Guidelines for Americans and aim for 150 minutes of moderate intensity activity each week. Finally, smoking, drug use, and excessive alcohol consumption can have severe negative effects on your health. If you engage in any of these behaviors, consider reducing or eliminating them to lower your risk of chronic illness. To get help, explore online and local resources or speak with your doctor to learn more. Lastly, when cooking, consider using extra virgin olive oil as one of the healthiest vegetable oils available. This type of oil contains heart-healthy monounsaturated fats and potent antioxidants that have anti-inflammatory effects.

Some evidence suggests that consuming extra virgin olive oil can reduce the risk of dying from heart attacks or strokes, indicating a potential benefit to heart health (57). Foods and beverages in modern times often contain a significant amount of added sugar, which has been linked to obesity, type 2 diabetes, and heart disease (1, 2, 58). The Dietary Guidelines for Americans suggest limiting added sugar intake to less than 10% of daily calorie intake, while the World Health Organization recommends reducing it to 5% or less for optimal health (59, 60).

Not all carbs are created equal.

Processed carbohydrates undergo a refining process that removes their fiber content, making them less nutrient-dense and potentially harmful when overconsumed. Many ultra-processed foods are made with refined carbs like processed corn, white flour, and added sugars, which studies have linked to weight gain and chronic diseases like type 2 diabetes and heart disease. Resistance training is an effective way to build muscle and improve body composition, along with metabolic health benefits like better insulin sensitivity and an increase in metabolic rate. If you don't have weights, bodyweight exercises or resistance bands can provide a similar workout. The Physical Activity Guidelines for Americans recommends doing resistance training twice a week. Artificial trans fats, which are man-made fats, have been strongly linked to inflammation and heart disease.

The complete ban of artificial trans fats in the United States and other countries has made avoiding them easier, although small amounts of naturally occurring trans fats may still be present in some foods without the same harmful effects (69). An abundance of herbs and spices is now available, providing not only flavor but also potential health benefits such as the anti-inflammatory and antioxidant effects of ginger and turmeric (70-72). Including a wide variety of herbs and spices in your diet is recommended due to their powerful potential health benefits. Social relationships with loved ones are crucial for both mental and physical well-being, as studies have shown that those with close relationships are healthier and live longer (73, 74). Weighing food and using a nutrition tracker may be beneficial for some individuals to monitor their calorie intake (75, 76).

Keeping tabs on the amount of protein, fiber, and micronutrients you consume is essential. Nevertheless, monitoring your food intake can have its drawbacks as studies have shown that it may trigger unhealthy eating habits (74, 77, 78, 79).

Always speak with a doctor before using this strategy.

Excess fat in the abdomen, known as visceral fat, is a dangerous form of fat distribution that raises the risk of heart disease and type 2 diabetes (80). Consequently, your waist size and waist-to-hip ratio are better indicators of health than your weight. To reduce belly fat, try consuming less refined carbohydrates, increasing protein and fiber intake, and minimizing stress, which can cause cortisol, a stress hormone that stimulates abdominal fat storage (81, 82, 83, 84). Diets are typically ineffective and offer only short-term results. In reality, prior dieting is among the strongest predictors of future weight gain (85). This is due to the fact that overly restrictive diets decrease your metabolic rate, or the number of calories you burn, making weight loss more difficult. At the same time, they alter your hunger and satiety hormones, causing increased hunger and cravings for high-fat, calorie-dense, and sugary foods (86, 87).

All of this is a recipe for rebound weight gain, or “yoyo” dieting.

Rather than focusing on dieting, consider adopting a healthier lifestyle centered around nourishing your body with whole, nutritious foods. This can lead to weight loss, as these foods are naturally filling and lower in calories than processed options (14).

Despite debates around eggs and health, the cholesterol they contain does not necessarily make them bad for you. Studies show that they are generally not harmful to blood cholesterol levels and are an excellent source of protein and nutrients (87, 88). Furthermore, a review of over 260,000 people found that eating eggs did not increase the risk of heart disease (88).

Stress can have several negative impacts on your health, including affecting your blood sugar levels, food choices, weight, and more. That's why it's crucial to find healthy ways to manage stress (88a). Meditation is one option with scientific evidence to support its use for stress management and improving overall health (89, 90). Researchers found that in a study of 48 people with high blood pressure, type 2 diabetes, or both, meditation helped reduce LDL (bad) cholesterol and inflammation when compared to the control group.

According to research, individuals who participated in a meditation group experienced an improvement in both their mental and physical well-being (91). To enhance your eating habits and wellness, implementing a few uncomplicated measures can make a significant difference. However, it's crucial to remember that a healthy lifestyle encompasses more than just food intake. Adequate exercise, rest, and social connections are also vital components. By following the scientifically proven suggestions mentioned earlier, you can easily incorporate minor modifications that can positively affect your overall health.

Just one thing

Give it a shot today: This list is packed with tips to boost your well-being, however, it's advisable to implement only one or two at a time in order to avoid exhaustion. Gradually, as these healthy practices turn into habits, you can incorporate additional ones into your daily routine.