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It’s easy to get confused when it comes to health and nutrition.

Even qualified experts often seem to hold opposing opinions.

Yet, despite all the disagreements, a number of wellness tips are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

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 (1Trusted Source).

Therefore, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).

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 (9Trusted Source).

Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10Trusted Source, 11Trusted Source, 12Trusted Source).

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).

In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs (14Trusted Source).


3. 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 (15Trusted Source).

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.

4. 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 (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).

5. 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 (22Trusted Source).

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23Trusted Source, 24Trusted Source, 25).


6. 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 (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).

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 (30Trusted Source).

7. 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 (31, 32Trusted Source).

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).

8. Drink some water, especially before meals
Drinking enough water can have 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. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).

9. 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 (38Trusted Source).

When you cook meat, make sure not to overcook or burn it.

10. Avoid bright lights before sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin (39Trusted Source, 40Trusted Source).

One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better (41Trusted Source).

11. Take vitamin D3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.

Yet, most people don’t get enough sun exposure.

In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).

If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).

12. 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 (50, 51).

13. Make sure to eat enough protein
Eating enough protein is vital for optimal health.

What’s more, this nutrient is particularly important for weight loss (52Trusted Source).

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).

Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels (57Trusted Source, 58Trusted Source).

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14. 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 (59Trusted Source, 60Trusted Source, 61Trusted Source).

15. 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.

16. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils.

It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (62Trusted Source, 63Trusted Source, 64Trusted Source).

Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes (65Trusted Source, 66).

17. Minimize your sugar intake
Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health (67Trusted Source).

High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).

18. Don’t eat a lot of refined carbs
Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases (73Trusted Source, 74, 75Trusted Source, 76Trusted Source, 77).

19. Don’t fear saturated fat
Saturated fat has been controversial.

While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78Trusted Source, 79Trusted Source, 80Trusted Source, 81Trusted Source).

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease (82Trusted Source, 83Trusted Source).

20. Lift heavy things
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity (84, 85).

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

21. Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (86Trusted Source, 87Trusted Source, 88Trusted Source, 89).

While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

22. 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 (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

23. 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 (94, 95, 96).

24. Track your food intake every now and then
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.

It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97Trusted Source).

25. 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 (98Trusted Source, 99).

For this reason, your waist size may be a much stronger marker of your health than your weight.

Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat (100, 101Trusted Source, 102, 103Trusted Source).

26. Don’t go on a diet
Diets are notoriously ineffective and rarely work well in the long term.

In fact, dieting is one of the strongest predictors for future weight gain (104Trusted Source).

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.

Weight loss should follow as you transition to whole, nutritious foods.

27. Eat eggs, yolk and all
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”

It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people (105Trusted Source).

Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106Trusted Source).

Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.

The bottom line
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, sleep, and social relationships are also important.

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

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Written by Kris Gunnars, BSc on June 7, 2019

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Bugzilla is an open-source tool used to track bugs and issues of a project or a software. It helps the developers and other stakeholders to keep track of outstanding problems with the product.

It was written by Terry Weissman in TCL programming language in 1998.

Later, Bugzilla was written in PERL and it uses the MYSQL database.

Bugzilla can be used as a Test Management tool since it can be easily linked with other test case management tools like Quality Centre, ALM, Testlink, etc.

Bugzilla provides a powerful, easy to use solution to configuration management and replication problems.

It can dramatically increase the productivity and accountability of an individual by providing a documented workflow and positive feedback for good performance.

Regardless of your version of true happiness, living a happier, more satisfied life is within reach. A few tweaks to your regular habits like getting more sleep and exercise can help you get there.

Daily habits

The following daily habits may help you achieve more happiness in your life.
1. Smile

You tend to smile when you’re happy. But it’s actually a two-way street.

We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.

While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.

That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
2. Exercise

Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.

Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.

The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).

Consider these exercise starters:

Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Start your day with 5 minutes of stretching.

Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.
3. Get plenty of sleep

Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.

No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.

Here are a few tips to help you build a better sleep routine:

Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing. You can also try using an app to track your sleep.
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.

If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.
4. Eat with mood in mind

You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source

For example:

Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.

If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.

For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.
5. Practice gratitude

Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.

You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.

As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.

But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.

With a little practice, you may even become more aware of all the positive things around you.
6. Give a compliment

Research shows that performing acts of kindness may also help promote your overall well-being.

Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.

Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.

If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.
7. Breathe deeply

You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.

Instinct may tell you to take a long, deep breath to calm yourself down.

Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.

The next time you feel stressed or are at your wit’s end, work through these steps:

Close your eyes. Try to envision a happy memory or beautiful place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.

If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the unhappy moments

A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.

If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.

Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.

Would a deep breathing exercise help? A long walk outside? Talking it over with someone?

Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
9. Keep a journal

A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.

It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.

Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.
10. Face stress head-on

Life is full of stressors, and it’s impossible to avoid all of them.

There’s no need to. Stress isn’t always harmful, and we can even change our attitudes about stress. Sometimes, there’s an upside to stress.

For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.

Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.

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