10 Must-Know Health and Wellness Tips Based In Science

3 min

Are you always looking for new ways to improve your health?

With the vast number of articles on the internet, it’s tough to know which wellness tips are based in science, and which are not. It can be confusing.

Without doing a lot of fact-checking, how can you know what’s real?

Don’t worry. We’ve taken care of that for you and compiled ten fairly simple and science-backed tips to help you get started on your journey to wellness.

1. Minimize Sugar and Refined Carbs

Added sugar is the scourge of the modern diet and large amounts can harm your metabolic health. In fact, high sugar intake is linked to numerous ailments, including type 2 diabetes, heart disease, and many forms of cancer.

Furthermore, consuming a lot of refined carbs can also have an ill effect on your health. Because they’re low in nutrients and stripped of fiber, they can lead to overeating and other metabolic diseases.

So swap out the white pasta for whole wheat. And avoid that extra spoonful of sugar in your coffee.

2. Embrace Optimism

No one can be optimistic all of the time. But the more optimistic you are, the better your overall health.

As found in a study by scientists at Harvard and Boston Universities, optimists often have lower blood pressure, which reduces the risk of coronary artery disease. Plus, optimists tend to have healthier behaviors – such as diet and exercise – that contribute to longevity.

3. Drink Plenty of Water

Water is the body’s natural elixir.

One of it’s most notable benefits is that it helps all of your organs function properly – particularly the kidneys. So not drinking enough can lead to constipation, asthma, allergies, and migraines.

Dehydration can also have a negative impact on your mood and energy levels.

Furthermore, your muscles and joints require water in order to stay energized, lubricated, and healthy. Plus, drinking water helps the body maintain its natural pH balance.

So it really is absolutely essential.

4. Spice up Your Diet

Spicy doesn’t have to mean “hot.” In fact, there are many incredibly healthy herbs and spices that’ll boost both the flavor of your food AND your health.

For example, turmeric and ginger have a distinct flavor profile that won’t leave your mouth burning. Plus, they both have potent anti-inflammatory and antioxidant effects leading to various health benefits.

So consider tossing in a few herbs and spices in your next meal. You might be surprised how much they add.

5. Understand the Skinny on Fat

There’s a lot of buzz around the fact that saturated fat raises cholesterol levels. But it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles. All of this is linked to a lower risk of heart disease.

New studies looking at the connection between saturated fat intake and heart disease have confirmed this. So you don’t need to rid your diet of saturated fats altogether. Moderation is key.

Meanwhile, you DO want to avoid artificial trans fats. These harmful, man-made fats are heavily linked to inflammation and heart disease.

6. Eat Enough Protein

Eating enough protein is key for optimal health. Sufficient protein intake lowers both blood sugar and blood pressure levels.

It also boosts metabolism significantly while leaving you feeling full and reducing cravings. These are key to weight loss.

One of the healthiest and easiest sources of protein is an egg. Despite the myth that they’re unhealthy because of cholesterol, studies show that they have no effect on blood cholesterol in the majority of people.

And don’t skip the yolk because that’s where you’ll find almost all of the healthy compounds. In fact, eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

7. Good Sleep Is Essential

Do you have trouble sleeping?

Studies show that exposure to any form of light before or during sleep suppresses the secretion of melatonin – the hormone that encourages the circadian rhythm. However, blue light coming off devices is especially powerful.

Turn the TV off and shut down your phone at least half an hour before you go to bed. If that seems impossible, then consider wearing a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This will allow for melatonin to be produced as if it were completely dark and can help you sleep better.

8. Avoid Sugary Drinks

While we mentioned scaling back on sugar in your foods above, you may want to avoid sugary drinks altogether. Especially given the fact that your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

When you drink soda or even fruit juices, you end up taking in more total calories. So it’s no surprise that these beverages are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

9. Enjoy the Benefits of CBD

In case you’re not familiar, CBD refers to cannabidiol – one of the most active ingredients of the cannabis plant. This shouldn’t be confused with THC though, which is another cannabinoid.

Unlike THC, CBD has no psychoactive properties. In other words, you won’t get you high. But it does appear to offer many potential health benefits.

Since the time it’s been legalized for medical use in many states, the government has been able to fund research on CBD. Among other findings, there is now scientific evidence of its neurological benefits.

CBD products that can be purchased from various dispensaries and cannabis experts feel that CBD is truly a miracle compound.

10. Fitness Is Key

For a healthy body and mind, aerobic activity – or cardio – is crucial. A regular fitness routine optimizes your body’s ability to use oxygen while building muscular strength, endurance, and flexibility and reducing harmful belly fat.

You don’t need to log in countless hours at the gym though. A study of adults found that walking at least four hours a week reduced their risk of cardiovascular disease hospitalizations.

So strap on your walking shoes and get started!

Take Advantage of Science-Backed Wellness Tips

The above wellness tips are just ten relatively easy ways to get you moving toward better health. Once they become a regular part of your daily living, you’ll see how simple it is to stay healthy.

For more inspirational and informative articles, keep checking back with us!

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