There are 27 health and nutrition tips that are actually backed up by research.

Despite the disputes, science backs up a number of wellness recommendations.

Here are 27 scientifically validated health and nutrition recommendations.

1. Limit your intake of sugary beverages.

The largest source of added sugar in the American diet is sugary drinks including sodas, fruit juices, and sweetened teas.

Unfortunately, multiple studies have found that sugar-sweetened beverages increase the risk of heart disease and type 2 diabetes, even in persons who are not overweight.

Sugar-sweetened beverages are particularly detrimental to children since they can contribute not only to childhood obesity but also to adult-onset illnesses such as type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.

Alternatives that are healthier include:

• water
• unsweetened teas
• sparkling water
• coffee

2. Consume nuts and seeds.

Nuts are heavy in fat, thus some people avoid them. Nuts and seeds, on the other hand, are extremely healthy. Protein, fibre, and a range of vitamins and minerals are all found in them.

Nuts may aid with weight loss and the prevention of type 2 diabetes and heart disease.

Furthermore, a low intake of nuts and seeds was connected to an increased risk of death from heart disease, stroke, or type 2 diabetes in one large observational study.

3. Limit your intake of ultra-processed foods.

Ultra-processed foods contain elements that have been considerably altered from their natural state. Added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colours, and flavours are all common ingredients.

Here are several examples:

• snack cakes
• fast food
• frozen meals
• canned foods
• chips

Ultra-processed foods are highly delicious, making them easy to overeat, and they activate reward-related brain areas, leading to excessive calorie consumption and weight gain. Obesity, type 2 diabetes, heart disease, and other chronic illnesses have been linked to ultra-processed food diets, according to studies.

They're frequently lacking in fibre, protein, and micronutrients, in addition to low-quality components like inflammatory fats, added sugar, and refined carbohydrates. As a result, they largely give empty calories.

4. Don't be afraid of coffee

Despite some disagreement, coffee has a plethora of health benefits.

Coffee is high in antioxidants, and some studies have connected it to longer life and a lower risk of type 2 diabetes, Parkinson's disease, Alzheimer's disease, and a variety of other disorders.

3–4 cups per day appears to be the most optimal dietary amount, while pregnant women should limit or avoid it entirely because it has been associated to low birth weight.

However, coffee and other caffeine-containing products should be consumed in moderation. Caffeine overuse can cause health problems like insomnia and heart palpitations. Keep your coffee consumption to fewer than 4 cups per day and avoid high-calorie, high-sugar extras such sweetened condensed milk.

5. Consume fatty fish

Fish is an excellent source of high-quality protein and omega-3 fatty acids. This is especially true for fatty fish like salmon, which are high in anti-inflammatory omega-3 fatty acids and other minerals.

People who consume fish on a daily basis had a lower risk of heart disease, dementia, and inflammatory bowel disease, according to studies.

6. Get plenty of sleep

It is impossible to overestimate the value of getting adequate good sleep.

sleep deprivation can increase insulin resistance, affect appetite hormones, and lower physical and mental function.

In addition, sleep deprivation is one of the most powerful individual risk factors for weight growth and obesity. People who don't get enough sleep are more likely to eat foods heavy in fat, sugar, and calories, which can lead to undesirable weight gain.

7. Give your gut bacteria something to eat.

The bacteria in your gut, known as the gut microbiota, play a critical role in your general health.

A bacterial imbalance in the gut has been related to a number of chronic disorders, including obesity and a variety of digestive issues.

Eating probiotic foods like yoghurt and sauerkraut, taking probiotic supplements as needed, and getting lots of fibre are all good strategies to boost gut health. Fiber, in particular, is a prebiotic, or a food source for the microorganisms in your gut.

8. Drink plenty of water.

The importance of hydration as a health indicator is often neglected. Staying hydrated ensures that your body is operating at its best and that your blood volume is enough.

Water is the best way to stay hydrated because it contains no calories, sugar, or chemicals.

Although there is no specific amount of water that everyone requires each day, aim to drink enough to satiate your thirst.

9. Avoid eating burnt foods.

Meat can be a healthy and nutritious part of your diet. It has a high protein content and is a good source of nutrients.

When meat is charred or burnt, however, complications arise. This charring can cause the development of hazardous chemicals, which can raise your risk of cancer.

When cooking meat, avoid charring or burning it. Limit your intake of red and processed meats, such as lunch meats and bacon, as these have been related to an increased risk of general cancer and colon cancer.

10. Before going to bed, avoid bright lights.

The production of the sleep hormone melatonin may be disrupted if you're exposed to bright lights — which contain blue light wavelengths — in the evening.

Wearing blue light blocking glasses — especially if you use a computer or other digital screen for lengthy periods of time — and avoiding digital devices for 30 minutes to an hour before going to bed are two methods to help limit your blue light exposure.

As the evening develops, this can help your body create more melatonin naturally, allowing you to sleep better.