We’ve scoured diet and wellness research to find the most valuable lessons for eating and living healthy in the new year. Here are the top 6 tips for
Diet is out. Contains mindful meals.
Ever been shocked by how much popcorn you can put away in a movie? The latest research on healthy eating isn’t about avoiding certain foods, but about eating consciously. In Savor: Mindful Eating, Mindful Life, authors Lilian Cheung and Thich Nhat Hanh discuss eating without distractions, using your senses, serving moderate portions, and eating slowly to avoid overeating. It discusses mindful eating success stories, such as eating. The more mindful you are about what you eat, the more likely you are to make healthy choices.
Buy a juicer already.
Drinking fruits and vegetables is one of the fastest and easiest ways to get these beneficial nutrients into your body. Smoothies usually come to mind, and although even home-made ones are often loaded with sugar, they’re made from leafy greens like spinach and kale, and hydrating foods like celery and cucumber. Brewed juices offer endless health benefits (chlorophyll alone can help strengthen the immune system and control inflammation). You can also add herbs and fruits (pears and green apples work well) for added stimulation.
Eat more fermented foods.
A diet rich in fermented foods such as kimchi, pickles, yogurt and kombucha increases microbial diversity in the gut and reduces signs of inflammation at the molecular level, according to researchers at Stanford Medical School. And we know that a healthier gut leads to a healthier body (and possibly a healthier brain).
What you eat can affect your mental health.
There’s a new field of research called nutritional psychiatry that suggests there’s a connection between the foods we crave and our overall mental health. Foods that are high in sugar and often high in fat (pizza, cakes, hamburgers, French fries) that make you feel better when you eat them have been shown to be the least likely to make you feel better in the short or long term. Sweets can impair the body’s insulin regulation, impair brain function, and exacerbate depression. Overall, a diet rich in fruits, vegetables, nuts, fish and fermented foods is best.
Now, have a second cup of joe.
A new study published last year in the European Journal of Preventive Cardiology confirms what we Java enthusiasts have been waiting for. Using data from approximately 450,000 adults, the study found that coffee consumption (2-3 per day), not to mention its potential for protection against Parkinson’s disease, type 2 diabetes, liver disease, heart attack and stroke. cups) and reduced premature death. They found that drinking-associated coronary heart disease, congestive heart failure, and stroke risks were “significantly reduced.” Consumption of ground caffeinated coffee had the greatest reduction in mortality risk – 27%t. Previous studies have also linked Black His coffee with a lower risk of Alzheimer’s disease and prostate cancer. drink up.
eat more plants
A plant-based diet is nutritious and rich in fiber, healthy fats, protein, vitamins and minerals. Not vegan or vegetarian. You can eat eggs, fish, chicken, and even beef in moderation, but about two-thirds of your diet should come from legumes, nuts, and non-animal foods.
tribune news service
