Confusion can set in when it comes to health and nutrition. At some point, experts often seem to hold opposing opinions. However, some self-care tips have been agreed upon by all. Such self-care tips include:
Don’t drink sugar calories
Sugary drinks are one of the most fattening items you can put in your body. Therefore, when you drink sodas or soft drinks, you end up taking in more calories. In addition, sugary drinks are strongly linked with obesity, type 2 diabetes, heart diseases, and many other health problems. Note that many fruit juices may have similar or the same effects as sugary drinks. This is because most fruit juices that claim to be 100% fruit contain large amounts of refined sugar, which is very unhealthy when ingested.
Nuts are very high in fat. Despite that, they are incredibly healthy. They’re rich in magnesium, vitamin E, fiber, and various other nutrients. Studies have shown that nuts can help lose weight and help fight type 2 diabetes and heart diseases.
Avoid processed foods
Processed foods are generally unhealthy. These foods uplift your taste buds so much that one of them won’t be enough. They’ve been engineered to trigger your pleasure centers and inadvertently overeat. In fact, some even go as far as causing food addiction. They are usually low in fiber and almost all other essential nutrients but high in refined fat. In addition, they provide the body with no nourishment, and they provide mostly empty calories.
Coffee is a very healthy beverage, as long as it is taken in the right proportion. It is high in antioxidants and has been linked to increased longevity and a reduced risk of cancer, Parkinson’s, and Alzheimer’s disease.
Eat fatty fish
Fish is a great source of healthy fat and high-quality protein. Salmon, in particular, remains one of the best fatty fish as it is loaded with omega-3 fatty acids and numerous other nutrients. In addition, research has shown that those who eat more fish are at lower risk of heart diseases, depression, and dementia.
Sleep, avoid bright light before bed, and drink enough water
The importance of sleep in a human’s life cannot be overemphasized. Lack of sleep can disrupt a lot of body functions. For example, poor sleep can disorganize your appetite hormones, drive insulin resistance, and reduce mental and physical performance. Furthermore, insufficient sleep is one of the strongest individual risk factors for obesity and excessive weight gain. When you’re exposed to bright light, your body is unable to produce melatonin. Melatonin is the hormone responsible for sleep. On the other hand, drinking water has a lot of health benefits. For example, unknown to many, water can increase the number of calories you burn. When you’re exposed to bright light, your body is unable to produce melatonin. Melatonin is the hormone responsible for sleep.
Eat enough protein, vegetables and fruits
Vegetables are loaded with vitamins, prebiotic fiber, minerals, and numerous antioxidants. In addition, studies have shown that those who eat food with more vegetables and/or fruits are likely to live longer. They also have a lower risk of heart disease, obesity, type 2 diabetes, and other illnesses. Protein is essential to attain optimal health. Apart from this, protein increases the body’s metabolism, making it easy to burn up calories and lose weight. Sufficient protein intake also reduces blood pressure and lowers blood sugar.
Do some cardio
Doing aerobic exercise, known as cardio, helps improve your physical performance, as well as your mental health. In addition, it’s effective in reducing the harmful type of fat that builds up around the midsection. Reduced belly fat is equivalent to improved metabolic health.
Use herbs and spice
Herbs and spice are very good. For example, ginger and turmeric a very potent anti-inflammatory and antioxidant effects, which affect the human body positively.
Get rid of excess belly fat
Belly fat is very harmful. It accumulates around your organs and may cause metabolic diseases. Due to this, your waist size is a stronger marker of your health than your weight. Eating more protein and reducing carbs intake is an excellent way of reducing belly fat.
Stay away from refined carbs
Refined carbs have been highly processed to remove fiber. As a result, they’re very low on nutrients and can cause harm to the body when eaten in excess. Researchers have linked most metabolic diseases to high refined carb intake.
Simple self-care tips like these will go a long way in improving your health and wellness. To live a healthier life, don’t just focus on the type of food you eat, exercise, sleep, and social relationship matters too.