13 Best Health tips based on good science | Best Health Habits 2018 | Stay Fit and Healthy

Being fit and healthy doesn’t mean you have to resign yourself to working out for hours a day and eating nothing but chicken and steamed broccoli for every meal. In fact, there are several more effective (and less painful!) habits you can adopt today that will not only help you get in shape in the short-term but will help you stay that way for the long run as well.

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Here are 13 health and nutrition tips that are actually based on good science.

1. Do some physical exercises

Be physically active for at least half an hour daily. You can do some of the most common and simple workouts.

Physical activities that move the legs and arms are good for the heart. Such activities include brisk walking, running, swimming, bicycling and dancing.

No matter your age or fitness level, doing some regular physical exercises help you keep in shape and lower your risk for the disease.

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism.

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

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3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people.

They are also low in fiber, protein, and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

4. Don't Fear Coffee

Coffee has been unfairly demonized. The truth is that it's actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases.

5. Eat Fatty Fish

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia, and depression.

6. Get Enough Sleep; Make it a priority

The importance of getting enough quality sleep cannot be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.

What's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.

7. Drink More Water; Start your day with Water

Drinking enough water can have numerous benefits.

One important factor is that it can help boost the number of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.

Again drinking water in empty stomach in the morning can be immensely beneficial for the body. It purifies the colon and improves the stomach’s chances to absorb nutrients properly. Drinking sufficient water in the empty stomach also keeps your stomach clear and reduces the risk of a number of diseases.

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8. Avoid being out in the sun

Stay out of the sun, especially between 10 a.m. and 3 p.m. when the sun's harmful rays are strongest.

You are not protected if it is cloudy or if you are in the water — harmful rays pass through both. Use a broad spectrum sunscreen that guards against both UVA and UVB rays, with a sun protection factor (SPF) of 15 or higher. Select sunglasses that block 99 to 100 percent of the sun's rays.

9. Eat Vegetables and Fruits

Vegetables and fruits are the "default" health foods and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.

10. Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.

A high intake of added sugar is linked to numerous diseases, including obesity, type 2- diabetes, heart disease and many forms of cancer.

11. Take Care of Your Relationships

Social relationships are incredibly important, not only for your mental wellbeing but your physical health as well.

Studies show that people who are close to friends and family are healthier and live much longer than those who are not.

12. Don't go on a "Diet"

Diets are notoriously ineffective and rarely work well in the long term.

In fact, "dieting" is one of the strongest predictors for future weight gain.

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.

Weight loss should follow as a natural side effect of better food choices and improved metabolic health.

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13. Eat Eggs, and Don't Throw Away the Yolk

Whole eggs are so nutritious that they're often referred to as "nature's multivitamin."

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease.

What we're left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.