Many natural remedies can improve your health. These include avoiding charred or sugared meats and adding sugar. You could also try meditation.

Even experts with a high level of expertise often have opposing views about what is healthy, making it difficult to determine what to do to improve one’s health.

Research has shown that a few wellness tips can be backed up by science.

Here are 27 tips for health and nutrition that are based on scientific evidence.

1. Limiting sugary drinks

The primary Source of sugar added to the American diet is sweetened drinks such as sodas, fruit juices and teas (1TrustedSource).

Even people with no excess body weight who drink sugar-sweetened drinks are at risk for heart disease and type 2 diabetes.

The sugar-sweetened drinks are particularly harmful to children. They can cause obesity and conditions like type 2 diabetes that do not usually develop until adults, such as high blood pressure or non-alcoholic fatty hepatitis (3TrustedSource, 4TrustedSource, 5TrustedSource).

Healthier alternatives include:

• Water
• Unsweetened tea
• Sparkling water
• Coffee

2. Nuts and seeds

Some people avoid nuts because of their high-fat content. Nuts and seeds can be incredibly nutritious. Nuts and seeds are rich in protein, fibre, vitamins and minerals.

Nuts can help you lose weight and reduce your risk of heart disease and type 2 diabetes (8Trusted Source).

A large observational study also found that a low intake of nuts and seeds could be linked to an increased risk of death due to heart disease, stroke or type 2 diabetes (9TrustedSource).

3. Avoid ultra-processed food

Foods that have been ultra-processed (UPFs) contain ingredients that have been substantially modified from their original state. These foods often contain added sugar, highly processed oil, salt and preservatives. They may also include artificial sweeteners or colours.

Examples include:

• snack cakes
• Fast food
• frozen meals
• Packaged cookies

UPFs have a high palatability, making them easy to overeat. They also activate reward-related brain regions, which can cause excess calories and weight gain. Ultra-processed foods can cause obesity, type-2 diabetes, heart disease and other chronic diseases.

They are usually low in micronutrients, fibre, and protein. They are mainly empty calories.

4. Coffee is not a fear

Coffee is a great source of health benefits, despite some controversy.

Coffee is rich in antioxidants. Some studies have shown that coffee consumption can lead to a longer life and reduced risk of Parkinson’s disease, Alzheimer’s disease, and other diseases (16TrustedSource, 17TrustedSource, 18TrustedSource, 19TrustedSource).

It is recommended that pregnant women limit or completely avoid this food because of its link to low birthweight (18TrustedSource).

It’s better to drink coffee in moderation. Caffeine can cause health problems such as insomnia and heart palpitations. To enjoy your coffee in a healthy and safe way, avoid high-calorie and high-sugar coffee additives, such as sweetened creamer.

5. Fatty fish is good for you

Fish is an excellent source of protein and healthy fat. Salmon, for example, is a rich source of omega-3 fatty acids, which help to reduce inflammation and other nutrients (20TrustedSource, 21TrustedSource).

Studies have shown that people who regularly eat fish have a reduced risk of several diseases, such as heart disease, dementia, and inflammatory bowel disorders (22Trusted Source, 23Trusted Source, 24Trustedsource).

6. Sleep enough

It is impossible to overstate the importance of getting enough good quality sleep.

Sleep deprivation can lead to insulin resistance and can affect your body’s ability to perform (25TrustedSource, 26TrustedSource, 27TrustedSource, 27aTrustedSource).

Poor sleep is also a major risk factor for obesity and weight gain. People who don’t get enough sleep make more food choices that are high in sugar, fat, and calories. This can lead to weight gain.

7. Feed your gut bacteria

Gut microbiota is a collective term for the bacteria that live in your gut. They are extremely important to overall health.

Some chronic diseases, such as obesity and digestive issues, are linked to a disruption in gut bacteria (30TrustedSource, 31TrustedSource).

Fermented foods such as yoghurt and sauerkraut are good for gut health, along with taking probiotics supplements when necessary. Also, consuming plenty of fibre is a great way to improve your gut’s health. Fibre is a prebiotic or food source for gut bacteria.

8. Stay hydrated

It is important to remember that hydration is a key indicator of good health. Staying hydrated ensures that your body functions optimally and your blood volume is adequate (34Trusted Source).

Water is the best hydration method since it contains no sugar or calories.

There is no standard amount of water that you should drink per day. However, it’s important to make sure that you are sufficiently quenched.

9. Avoid eating meats that are heavily charred

Meat is a healthy and nutritious part of your diet. It is a great source of protein and nutrients (36TrustedSource).

The problem occurs when the meat is charred. The charring of meat can cause harmful compounds to form, which may increase the risk of certain cancers.

Try not to burn or char your meat when you are cooking it. Limit your intake of processed and red meats, such as lunch meats, bacon, and ham, which are associated with colon cancer and overall cancer risks (38TrustedSource, 39TrustedSource, 40TrustedSource, 41TrustedSource).

10. Avoid bright lights when sleeping

Bright lights’ blue spectrum can disrupt the production of melatonin, the hormone that helps you sleep (42TrustedSource).

Wearing blue-light-blocking glasses is one way to reduce your exposure to blue light, especially if you are using a digital screen or computer for long periods. Another option is to avoid digital screens 30 minutes to 1 hour before bedtime (43TrustedSource).

You can sleep better by helping your body produce more melatonin as the evenings progress.

11. Take vitamin D if you’re deficient

The majority of people are deficient in vitamin D. Although this is not immediately harmful, it can improve your health. It will strengthen your bones, reduce symptoms of depression, boost your immune system and lower your cancer risk (44TrustedSource, 45TrustedSource, 46TrustedSource, 47TrustedSource).

Vitamin D levels can be low if you don’t spend much time in the sun.

It’s worth getting your vitamin D levels checked if you have the opportunity. This will allow you to correct them if needed by taking vitamin D supplements.

12. Fruits and vegetables are good for you

Fruits and vegetables are rich in prebiotic fibres, vitamins, minerals, and antioxidants, many of which have powerful health benefits.

Studies have shown that people who consume more fruits and vegetables tend to live longer and have lower risks of heart disease, obesity, and other diseases (48 Trusted Source, 49 Trusted Source).

13. Eat adequate protein

Consuming enough protein is important for optimal health, as it gives the body the raw materials needed to create new tissues and cells (50TrustedSource).

This nutrient also plays a crucial role in maintaining a healthy body weight.

It may also reduce cravings and your desire to snack late at night (51Trusted Source, 52Trusted Source, 52aTrusted Source). It can also help reduce your cravings and the desire to snack at night. (51TrustedSource, 52TrustedSource, 52aTrustedSource).

14. Get Moving

Cardiovascular exercise is one of the best ways to improve your physical and mental health.

This is especially effective in reducing the dangerous type of belly fat that accumulates around your organs. Reduced belly weight may improve your metabolic health. (53TrustedSource).

The Physical Activity Guidelines for Americans recommend that we aim for 150 minutes of moderate-intensity exercise per week (54TrustedSource).

15. Do not smoke, use drugs or drink excessively.

Smoking, drug abuse, and alcohol abuse all have a negative impact on your health.

Consider quitting or reducing your consumption if you are a smoker. (54aTrusted Source, 54bTrusted Source)

You can find resources online and in your community to assist you. Speak to your doctor about resources.

16. Extra virgin olive oil

Extra virgin olive is the healthiest oil you can use. It is loaded with monounsaturated fatty acids and antioxidants, which have anti-inflammatory effects (55Trusted Source, 56Trusted Source).

Some evidence suggests that extra virgin olive oil can be beneficial to heart health. People who consume it are less likely to die from strokes and heart attacks (57Trusted Source).

17. Minimize your sugar intake

Sugar is a common ingredient in many modern foods and beverages. High sugar intake has been linked to obesity and type 2 diabetes (1TrustedSource, 2TrustedSource, 58TrustedSource).

Dietary Guidelines for Americans recommend limiting added sugar intake to less than 10% of daily calories. In comparison, the World Health Organization suggests reducing added sugar intake to 5% of daily calories or less for optimal health. (59Trusted source, 60Trusted source).

18. Limit your intake of refined carbohydrates

Not all carbohydrates are the same.

The fibre has been removed from refined carbs. Overeating them can be harmful to your health because they are low in nutrients. The majority of ultra-processed food is made up of refined carbohydrates, such as white flour, processed corn and added sugars.

A diet rich in refined carbohydrates may lead to obesity, type 2 diabetes, and other chronic diseases (61TrustedSource, 62TrustedSource, 63TrustedSource, 64TrustedSource).

19. Lift weights

Strength and resistance exercises are among the best ways to improve your muscle strength and body composition.

This may lead to improvements in metabolic health, including increased insulin sensitivity, which means your blood sugar levels will be easier to control, and an increase in your metabolic rate or the number of calories you burn when at rest (65TrustedSource, 66TrustedSource).

If you don’t have weights, you can create resistance using your body weight or resistance band. This will give you a similar workout and many of the benefits.

Resistance training is recommended twice a week by the Physical Activity Guidelines for Americans (67Trusted Source).

20. Avoid artificial trans fats

Artificial trans fats, also known as artificial trans fats, are linked to heart disease and inflammation (68Trusted Source).

Now that they are banned in many countries, including the United States, it should be easier to avoid them. Some foods contain small amounts of naturally occurring trans fats, but these are not as harmful as artificial trans fats.