Book Creator


by Alina Popa

Pages 2 and 3 of 10

Healthier alternatives include:
unsweetened teas
sparkling water
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet .

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat .

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.
Avoid ultra-processed foods

Ultra-processed foods are foods containing ingredients that are significantly modified from their original form.

They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well .

Examples include:

snack cakes
fast food
frozen meals
canned foods
Stay hydrated

Hydration is an important and often overlooked marker of health.

Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient

Drinking water
is the best way to stay hydrated, as it’s free of calories, sugar, and additives.

Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched .
Eat nuts and seeds
Some people avoid nuts because they are high in fat .

However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals .

Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.

Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 .
Get moving
Doing aerobic exercise, or 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 may lead to major improvements in your metabolic health

According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week .
Get enough sleep

The importance of getting enough quality of sleep  cannot be overstated.

Poor sleep can drive insulin resistance, can 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.

People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain .
Take vitamin D if you’re deficient

Most people do not get enough vitamin D.

While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer .

If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.

If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.
Eat plenty of fruits and vegetables

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.

Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses .