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10 Science-backed Nutrition Tips

10 Science-backed Nutrition Tips

Peter Coss |

Nutrition Tips


Nutrition is defined as the process of obtaining food or nourishment necessary for health and growth. Nutrition as a science is interesting in that it can be observed as a pure science as well as a social science. As a pure science it examines how the body uses nutrients. As a social science it studies the relationship between food and people within their environment. A social experiment is more interested in how and why people eat. But healthy living is more than just nutrition. 

  1. Avoid Ultra Processed Foods: Over processed foods can be incredibly dangerous to a person's health because they tend to lead to eating more sugar, salt, and fat then we should. Packaged/ processed come with an added issue that they create a separation between people and their food. This leads to overeating unhealthy foods, sometimes without even knowing. Many processed foods contain high levels of sugars even though the food itself may not taste overly sweet. Foods such as spaghetti sauce, salad dressing, ketchup, coleslaw and tea all contain surprisingly high amounts of sugar. The dietary regulations for Americans suggest getting less than 10% of calories from added sugar. Some ways to avoid ultra processed foods are to cook at home more often, bring packed lunch to school or work, snack on whole foods as opposed to pre-packaged snacks, check labels for sugars, saturated fats and sodium.
  2. Feed Your Gut: Gut flora is defined as the bacteria and organisms that live inside the small intestines and help digest food. The bacteria in your gut is one of the most important microbiomes in your body. Some of their responsibilities are supplying essential nutrients to the body, synthesizing vitamin K, and aiding in the digestion of cellulose. But poor lifestyle choices such as heavy drinking, cigarette smoking, lack of probiotics, lack of sleep, antibiotic use, poor diet, lack of exercise, and antibiotic use can all harm your gut bacteria. Low levels can lead to autoimmune diseases, thyroid issues, skin rashes and allergies, sleep issues and sugar cravings. Some ways to heal your gut are lower stress levels, get enough sleep, eat slowly, stay hydrated, take pro/prebiotics, eat a varied diet and check for food intolerances. 
  3. Stay Hydrated: The human body is made up of about 60% and is a primary part of a healthy lifestyle. Water helps carry important nutrients through the body, it helps remove waste, keeps eyes, mouth and joints lubricated, and protects your spinal cord as well as vital tissues. According to the US National Academy of Sciences, engineering and Medicine, the proper fluid intake for men is 15.5 cups and for women it's about 11.5 cups. Water deficiency can lead to symptoms such as fatigue, dry mouth/ cough, headache, confusion, dizziness, muscle cramps, loss of appetite, and flushed skin.
  4. Take Vitamin D3 K2: Vitamin D is an essential nutrient responsible for helping the body absorb and retain calcium and phosphorus. This vitamin is essential for building bones and has even been connected to reduced cancer cell growth, help with infections and reduced inflammation. Lack of vitamin D in the body can lead to fatigue, hair loss, bone pain or achiness, lowered immune system, depression or sadness, lack of appetite, and sleep issues. If your Vitamin D levels are too low it can cause bones to become thin misshapen and brittle. Whenever taking Vitamin D it is essential to take Vitamin K along with it. It is crucial these vitamins are taken together because the Vitamin K helps the body use calcium for strengthening bones as opposed to depositing it dangerously on arteries and soft tissue. Due to this important nutritional relationship, it is highly recommended that these vitamins be supplemented together as opposed to consuming through diet alone. 
  5. Eat Plenty of Fruits and Vegetables: We all know the importance of eating lots of fruits and vegetables. Vegetables and fruits are full of vitamins, minerals, antioxidants, and fiber all essential to a healthy lifestyle. Studies have shown that people who eat more fruits and vegetables live longer, and have a lower risk of heart disease, obesity and other illnesses. Federal guidelines recommend around 4-5 servings of both fruit and vegetables per day for a healthy diet.
  6. Include Protein: With so much emphasis on fruits and vegetables it’s important not to forget about protein. Every cell in the human body contains protein, the most basic structure of protein being amino acids. Proteins are essential for helping your body make new cells and repair old ones. Proteins help with recovery, build lean muscle, curb hunger and help you maintain a healthy weight. Some of the healthiest sources of protein are eggs, quinoa, poultry, fish, legumes and beans, cottage cheese, mushrooms and tofu. If you are concerned your diet doesn’t include all the Essential Amino Acids needed for a healthy diet, they can also be supplemented for a healthier lifestyle. 
  7. Healthy Sleep: Sleep is a vital bodily function necessary for rest and recovery. But studies show it also has a major impact on proper nutrient absorption and maintaining a healthy weight. Lack of sleep may negatively influence hunger regulating hormones which help manager cravings for sugar, fat, sodium. Increased amounts of these types of foods have been shown to lead to serious health issues such as diabetes, cancer and heart disease. If you need sleep support, try our Sleep Stack
  8. Adequate Exercise: Exercise should be a regular part of everyone’s day. Unfortunately, between work and daily responsibilities, it can sometimes drop in the priority list. It has been shown, regular physical activity can lead to improved brain health, reduced risk of disease, strengthen bones, and help manage and maintain a healthy weight. Failing to exercise can lead to heart disease, obesity, high blood pressure, Type 2 diabetes, and high cholesterol. 
  9. Stop Smoking and Limit Alcohol: Everyone knows that drinking and smoking are bad for your vital organs, but did you know they can also negatively impact your nutrition? Smoking affects circulation by narrowing blood vessels which can lead to blockage and affect the body's ability to transport nutrients. Vitamins and minerals such as calcium, Vitamin C and Vitamin D are largely impacted. Smoking is also largely associated with other unhealthy obesity related habits. Smoking can also cause loss of appetite which can impact a well balanced diet. Similarly, alcohol can affect the body’s ability to absorb nutrients by damaging the cells lining the stomach and intestines which help to transport nutrients throughout the body. Alcohol also inhibits the breakdown of nutrients by decreasing the digestive enzymes from the pancreas. 
  10. Limit Stress: There is no question that high stress levels can affect every area of your life from sleep quality to mood. Physical symptoms of high stress levels can include headaches, high blood pressure, chest pains and digestive issues. But there may be added ramifications for nutrients. Chronic stress raises the body’s metabolic needs which can lead to an increased use of many nutrients. This can lead to vitamin deficiencies. In addition, it has been shown that during times of high stress people tend to increase foods high in sugar, salt and fat. Control your stress and cravings with Maca Root, known to support energy, mood, fatigue tolerance and stress.