It’s easy to be overwhelmed when it comes to healthy living. Even a lot of experts often seem to hold opposing opinions, which makes it more difficult to figure out what you should actually be doing to optimize your health.
But, despite all the disagreements, a number of actionable tips we curated for you here are well supported by research. Here are 5 health and nutrition tips that are based on scientific evidence.
Enjoy plenty of fruits and vegetables
This might be easier said than done, especially if you’re accustomed to a certain diet since you’re a child, but it’s vital to eat plenty of fruits and vegetables to achieve a healthy lifestyle.
Experts suggest that you should try to eat at least 5 servings a day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.
Drink plenty of fluids
Adults need to drink at least 1.5 litres of fluid a day! Or more if it's very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavoured. Fruit juices, tea, soft drinks, milk and other drinks, can all be okay - from time to time.
Do exercise and make it a habit
Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health and well-being.
Don’t worry if you get too overwhelmed with exercises that professionals are doing. You don’t have to follow them; a 150 minutes per week of moderate physical activity is advised, and it can easily become part of your daily routine.
Maintaining a healthy body weight
The right weight for each of us depends on factors like our gender, height, age, and genes. Being affected by obesity and being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
However, you can start focusing on maintaining your body weight in order to have a healthy body. It’s vital and highly encouraged by experts to have a more healthy way of living today.
Keep changing gradually
Gradual changes in your lifestyle are easier to maintain than major changes introduced all at once. For three days, you could write down the foods and drinks you consume throughout the day, and make a note of the amount of movement you made. It won’t be difficult to spot where you could improve.
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