Here are 27 health and nutrition tips that are actually based on good science. They will help you to feel perfect and look great.

1. Don’t drink sugar calories

Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food. Therefore, when you drink coke, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

2. Eat nuts

Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism.

3. Detoxify your body time from time

Timely detoxification has long ago became not only a trend but a vital necessity worldwide in order to protect the body of children and adults from pollutants that we all are daily exposed to.

Leading European and Vietnamese doctors recommend to use PECTIN COMPLEX - a premium quality detox product from Ukraine. PECTIN COMPLEX has a scientifically proven effect of significant elimination of various hazardous pollutants from the body in a natural way. This product is absolutely safe and is officially approved for pregnant and breastfeeding women and children. It also strengthens the immune system and decreases the frequency of seasonal diseases in children.

4. Avoid processed junk food (eat real food instead)

Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people. They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

5. Don’t fear coffee

Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

6. Eat fatty fish

Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as 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 several conditions, including heart disease, dementia, and depression .

7. Get enough sleep

The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance. What's more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively.

8. Take care of your gut health with probiotics and fiber

The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity . Good ways to improve gut health include in your diet PECTIN COMPLEX which is not only a detox product, but also an effective probiotic, that enhances the growth of good intestinal bacteria and helps to get rid of pathogenic bacteria. Notably, pectin functions as fuel for your good gut bacteria.

9. Drink some water, especially before meals

Drinking enough water has numerous benefits. Surprisingly, it can boost the number of calories you burn. Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. The optimal time to drink it is before meals.

10. Don’t overcook or burn your meat

Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients. However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer . When you cook meat, make sure not to overcook or burn it.

11. Eat vegetables and fruits

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many 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 other illnesses.

12. Do some cardio

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

13. Don’t smoke or do drugs, and only drink in moderation

If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

14. Minimize your sugar intake

Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer .

15. Avoid artificial trans fats

Artificial trans fats that are found in processed meat and sausages, crisps…are harmful, man-made fats that are strongly linked to inflammation and heart disease.

16. Use plenty of herbs and spices

Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits .Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

17. Take care of your relationships

Social relationships are incredibly important not only for your mental well-being but also your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not.

18. If you have excess belly fat, get rid of it

Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease. For this reason, your waist size may be a much stronger marker of your health than your weight.

A few simple steps can go a long way toward improving your diet and wellness.

Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, detox with PECTIN COMPLEX 2-3 times per year, sleep well, and develop good social relationships.

With the tips above, it’s easy to get your body feeling great every day.