27 Natural Health and Nutrition Tips That Are Evidence-Based

Want to boost your health and wellbeing? There are many natural and home remedies to try. These include avoiding charred meats and added sugars, and practicing meditation.

Figuring out what’s healthy can be tough. Even experts often disagree. This makes it hard to know what to do for your health.

But, some wellness tips are backed by solid research.

Here are 27 health and nutrition tips that are based on scientific evidence.

1. Limit sugary drinks

Sugary drinks like sodas, fruit juices, and sweetened teas are full of added sugar. They’re a big part of the American diet .

Studies show these drinks can raise heart disease and type 2 diabetes risk. This is true even for people who aren’t overweight

For kids, sugary drinks are especially bad. They can lead to obesity and diseases like type 2 diabetes and high blood pressure. These diseases usually show up in adulthood.

Healthier choices include:

• water
• unsweetened teas
• sparkling water
• coffee

2. Eat nuts and seeds

Some people think nuts are too fatty. But they’re actually very nutritious. They’re full of protein, fiber, and vitamins and minerals .

Nuts may help you lose weight and lower your risk of type 2 diabetes and heart disease .

One big study found that eating fewer nuts and seeds might increase heart disease and type 2 diabetes risk. This is concerning .

3. Avoid ultra-processed foods

Ultra-processed foods (UPFs) are heavily modified from their natural state. They often have added sugar, refined oil, salt, preservatives, artificial sweeteners, colors, and flavors .

Examples include:

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

UPFs are very tasty but can be too tempting to eat too much of. They make our brain’s reward centers happy, leading to eating more calories and gaining weight. Eating too much of these foods can cause obesity, diabetes, heart disease, and other health problems

These foods often have bad ingredients like refined oils, added sugar, and refined grains. They are low in fiber, protein, and nutrients. So, they give us mostly empty calories.

4. Don’t fear coffee

Despite some debate, coffee has many health benefits.

It’s full of antioxidants. Some studies show it can help you live longer and lower the risk of diseases like type 2 diabetes, Parkinson’s, and Alzheimer’s .

Drinking 3–4 cups a day is the best amount. But, pregnant women should avoid it because it might cause low birth weight .

But, it’s important to drink coffee and caffeine in moderation. Too much can cause problems like insomnia and heart palpitations. To stay safe, drink less than 4 cups a day and skip sugary additives like sweetened creamer.

5. Eat fatty fish

Fish is a good source of protein and healthy fats. Fatty fish like salmon are especially good. They have omega-3 fatty acids and other nutrients that are good for you .

Studies show that eating fish regularly can lower the risk of heart disease, dementia, and inflammatory bowel disease .

6. Get enough sleep

Getting enough quality sleep is very important.

Poor sleep can make you resistant to insulin, mess with your hunger hormones, and lower your physical and mental performance .

Also, not getting enough sleep can lead to weight gain and obesity. People who don’t sleep well often choose foods high in fat, sugar, and calories. This can cause them to gain unwanted weight .

7. Feed your gut bacteria

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

Changes in gut bacteria can lead to diseases like obesity and digestive problems .

To improve gut health, eat fermented foods like yogurt and sauerkraut. Also, consider taking probiotic supplements when needed. And don’t forget to eat plenty of fiber. Fiber acts as a prebiotic, feeding your gut bacteria .

8. Stay hydrated

Drinking enough water is key to good health. It keeps your body working right and your blood flowing well .

Water is the best drink because it has no calories, sugar, or additives.

There’s no one-size-fits-all water intake. Just drink enough to quench your thirst .

9. Don’t eat heavily charred meats

Meat is good for you if eaten right. It’s full of protein and nutrients .

But, charring meat is bad. It can make harmful compounds that raise cancer risk .

When cooking meat, avoid charring. Also, eat less red and processed meats. They’re linked to cancer and colon cancer risks.

10. Avoid bright lights before sleep

Evening bright lights can mess with your sleep hormone, melatonin .

Wear blue light blocking glasses to cut down on blue light. Also, avoid screens for 30 minutes to an hour before bed .

This helps your body make melatonin naturally, leading to better sleep.

11. Take vitamin D if you’re deficient

Most people don’t get enough vitamin D. This isn’t immediately harmful. But, having enough vitamin D can boost your health. It can make your bones stronger, help with depression, and strengthen your immune system. It also lowers cancer risk .

If you don’t get much sunlight, your vitamin D might be low.

Getting your levels checked is a good idea. This way, you can take supplements if needed.

12. Eat plenty of fruits and vegetables

Fruits and vegetables are full of fiber, vitamins, and minerals. They also have antioxidants that are good for you.

People who eat more vegetables and fruits live longer. They also have a lower risk of heart disease and obesity .

13. Eat adequate protein

Eating enough protein is key for your health. It helps your body make new cells and tissues .

It’s also important for keeping a healthy weight.

High protein intake can help you burn more calories. It also makes you feel full. This can reduce snacking at night .

14. Get moving

Doing aerobic exercise, or cardio, is great for your mind and body. It’s especially good at reducing belly fat, the bad kind that harms your organs.

Reduced belly fat can greatly improve your metabolic health .

The Physical Activity Guidelines for Americans say we should aim for 150 minutes of moderate activity each week .

15. Don’t smoke or use drugs, and only drink in moderation

Smoking, harmful drug use, and alcohol abuse are bad for your health. If you do these things, cutting back or quitting can help prevent chronic diseases.

There are resources online and in your community to help. Talk to your doctor to find out more.

16. Use extra virgin olive oil

Extra virgin olive oil is a healthy vegetable oil. It’s full of heart-healthy fats and antioxidants that fight inflammation .

It may also help your heart health. Studies show people who use it have a lower risk of heart attacks and strokes .

17. Minimize your sugar intake

Added sugar is everywhere in today’s food and drinks. Too much of it can lead to obesity, type 2 diabetes, and heart disease .

The Dietary Guidelines for Americans suggest keeping added sugar intake under 10% of daily calories. The World Health Organization advises cutting down added sugars to 5% or less for better health .

18. Limit refined carbs

Not all carbs are the same.

Refined carbs are highly processed, lacking in fiber. They offer little nutritional value and can harm your health if consumed too much. Most ultra-processed foods are made from these carbs, like processed corn, white flour, and added sugars.

Eating too many refined carbs may lead to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease .

19. Lift weights

Strength and resistance training are excellent for strengthening muscles and improving body composition.

They also boost metabolic health, including better insulin sensitivity and increased metabolic rate .

If you don’t have weights, you can use your bodyweight or resistance bands for a similar workout.

The Physical Activity Guidelines for Americans suggest doing resistance training twice a week .

20. Avoid artificial trans fats

Artificial trans fats are harmful, man-made fats linked to inflammation and heart disease .

Avoiding them is easier now that they’re banned in the U.S. and many countries. Some foods still contain small amounts of naturally occurring trans fats, but these are not as harmful as artificial ones .

21. Use plenty of herbs and spices

Today, we have more herbs and spices than ever before. They add flavor and may boost health too .

Ginger and turmeric are great examples. They fight inflammation and are full of antioxidants. This can improve your health a lot .

So, try to use lots of different herbs and spices in your meals.

22. Nurture your social relationships

Good relationships with friends and family are key for both your mind and body.

Research shows that people with strong social bonds are healthier and live longer than those without .

23. Occasionally track your food intake

Some people find it helpful to track their calories by weighing food and using a nutrition tracker . It can also show how much protein, fiber, and micronutrients you’re getting.

But, tracking can also lead to unhealthy eating habits .

Always talk to a doctor before starting to track your food.

24. Get rid of excess belly fat

Too much belly fat, or visceral fat, is bad for your health. It raises the risk of diseases like type 2 diabetes and heart disease .

Your waist size and waist-to-hip ratio are better health markers than your weight.

Cutting down on refined carbs and eating more protein and fiber can help. Reducing stress also helps, as it lowers cortisol, a hormone that leads to belly fat

25. Avoid restrictive diets

Diets are not very effective and don’t work well over time. In fact, dieting in the past is a big reason for weight gain later on .

Restrictive diets slow down your metabolism, making it harder to lose weight. They also mess with your hunger and fullness hormones. This makes you hungrier and crave foods high in fat, calories, and sugar .

This leads to weight gain again, known as “yoyo” dieting.

Instead of dieting, aim for a healthier lifestyle. Focus on feeding your body well, not starving it.

Losing weight happens naturally as you switch to whole, nutritious foods. These foods are more filling and have fewer calories than processed ones .

26. Eat whole eggs

Despite the debate, it’s a myth that eggs are bad for you because of cholesterol. Most studies show they have little effect on blood cholesterol. Eggs are a great source of protein and nutrients .

A review of 263,938 people found no link between egg intake and heart disease risk .

27. Meditate

Stress can harm your health in many ways. It can mess with your blood sugar, what you eat, and even your weight. Finding healthy ways to manage stress is key .

Meditation is a good way to handle stress. It has science backing it up for better health and stress control .

A study with 48 people showed meditation’s benefits. It lowered bad cholesterol and inflammation. The meditators also felt better mentally and physically .

The bottom line

Making a few simple changes can greatly improve your eating habits and health.

But, remember, a healthy life isn’t just about food. Exercise, sleep, and friends are crucial too.

With these tips, you can make small changes for a big health impact.