Health and nutrition go hand in hand. One without the other does not work. You cannot get into shape without having a balance between a healthy diet and exercise.
While maintaining a healthy diet may feel like quite a task, it does not have to be so. Whether you want to take control over your gut health or prevent life-threatening diseases, these evidenced-based nutrition tips from experts are for you. Consult a private GP in Fitzrovia Near London if you are looking for ways to stay healthy.
So, brace yourself for a list of the best pieces of nutrition advice!
Sweetened beverages are a big NO
Sugary beverages are the primary source of sugar. Not only do they contribute to obesity in children but they can also lead to conditions like Diabetes Type II, non-alcoholic fatty liver, and high blood pressure, among others.
Several studies have confirmed that consuming sugary beverages contributes to heart disease and Diabetes Type II. They are not even ideal for those with limited body fat. Instead of drinking sugary drinks, opt for sparkling water, coffee, water, and unsweetened teas, among others.
Gut bacteria are your friend: feed them
When you take charge of your health, the first thing you want to ensure is that your gut bacteria stay full and healthy at all times. How do you do that? The answer is – by eating plenty of fibre and probiotic foods including yoghurt or taking probiotic supplements.
Water is your lifesaver
We cannot emphasize the importance of drinking plenty of water to stay hydrated. When your body is hydrated, it can perform optimally, improving blood flow and volume.
Avoid consuming heavily burnt meats
Being a rich source of nutrients and protein, meats can be a healthy part of your diet. Try not to char or burn your meat while cooking. And also, do not consume processed meats.
Include vegetables and fruits in your diet
Studies suggest that those who consume more fruits and vegetables live longer than those who do not. This is because these two sources possess a healthy dose of fibre, minerals, vitamins, and antioxidants, among others.
Your sugar intake should be as minimal as possible
A high intake of added sugar leads to obesity, heart disease, and Diabetes Type II. Nutritionists recommend cutting down added sugar intake to 10% of one’s daily calorie intake.
If you want to take your fitness to the next level, there is no better way to do that than by including exercise in your daily routine. It helps reduce one’s belly fat and improves metabolic health.
Reap the benefits of extra virgin olive oil
Extra virgin olive oil is loaded with heart-friendly monosaturated fats and antioxidants with anti-inflammatory properties. Those who consume extra virgin olive oil have a lower risk of heart attacks.
Curb refined carbs
Research shows that a diet high in refined carbs can lead to issues related to overeating, weight gain, heart disease, and Diabetes Type II.
Lift some weight
If you are someone looking to improve your muscle buildup and overall body composition, strength and resistance training are for you. When you do it religiously, your body is in a better position to manage blood sugar levels.
Social relationships are important for your mental and physical well-being. According to studies, those who have close friends, and family are more likely to live longer and healthier than those who do not.
Steer clear of artificial trans fat
Experts believe that artificial trans fat are man-made fats that are harmful to the human body. They are linked directly to heart diseases and inflammation.
Eat herbs and spices
A wide variety of herbs and spices are at our disposal, nowadays. Make sure you include them in your daily diet to reap their anti-inflammatory and antioxidant benefits.
Track your food intake
Without tracking, how do you know your progress after implementing these nutrition strategies in your day-to-day life? tracking your food intake means you have a better insight into how much protein, micronutrients, and fibre you eat. Studies revealed that those who track their food intake can manage their weight better than those who do not.
Watch your lifestyle choices
If you are into smoking and abusing alcohol or drugs, it is high time for you to kiss goodbye to this deadly habit. This, in turn, reduces one’s risk of developing chronic diseases.
Excess belly fat is of no use
Let’s face it! We all hate it when there is fat in our abdomen. On top of it, excessive abdominal fat adds to the risk of cardiometabolic diseases. Consuming more protein, and cutting refined carbs can help you keep a check on your belly fat.
Restrictive diets are not for you
Diets do not work long-term, and this is true for most people. The truth is, dieting is one of the contributors to future weight gain. Restrictive diets lower one’s metabolic rate, making it harder to lose weight. Moreover, they increase one’s craving for foods rich in calories, sugar, and fat.
Unveil the power of meditation
We may not realize it often – but stress has an adverse impact on our physical health. Make sure you find healthy ways to manage your stress. Fortunately, you have meditation at your disposal. So, why not use it in your best interest?
Starting small can go a long way toward improving your lifestyle. Hopefully, these research-based tips have cleared some of your doubts related to health and nutrition. Make sure you take baby steps and introduce these small changes to your life patiently. After all, that is the only way to go about it. Consult a private GP doctor under the Fitzrovia district to make it work.