10 More Health and Nutrition Tips That You Need to Know - Arena District Athletic Club Skip to main content

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Bill Brown
Jul 25, 2018

10 More Health and Nutrition Tips That You Need to Know

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There is a lot of confusion when it comes to health and nutrition.

Qualified experts often seem to have opposite opinion. However, despite all the disagreements, there are many things that are well supported by research.Here are 10 more health and nutrition tips that are actually based on good science.

  1. Take Vitamin D3 If You Don’t Get Much Sun

Most people used to get their vitamin D from the sun but most people don’t get much sun these days. According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin.

If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health. This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.

  1. Eat Vegetables and Fruits

Vegetables and fruits are the “default” health foods, and for good reason – nutrition. Fruits and veggies are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, and obesity.

  1. Make Sure to Eat Enough Protein

Eating enough protein is incredibly important for balanced nutrition. Many experts believe that the recommended daily intake is too low. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking.

  1. Do Some Cardio, or Just Walk More

Doing cardio exercise is one of the best things you can do for your mental and physical health. Regular cardio is 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.

  1. Don’t Smoke or do Drugs, and Only Drink in Moderation

If you’re a tobacco smoker, or abuse drugs, then nutrition and exercise are the least of your worries. Tackle those problems first. If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.

  1. Use Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on the planet. It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.

  1. Minimize Your Intake of Added Sugars

Small amounts of sugar are fine, but when people eat large amounts, it can wreak havoc on metabolic health. Numerous diseases are linked to a high intake of added sugar, including obesity, type 2 diabetes, heart disease and many forms of cancer.

  1. Don’t Eat a Lot of Refined Carbohydrates

Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrition and can be extremely harmful.

  1. Don’t Fear Saturated Fat

The “war” on saturated fat was a mistake. Saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, lowering the risk of heart disease.

New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.

  1. Lift Heavy Things

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

It also leads to massive improvements in metabolic health, including improved insulin sensitivity. The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.

Article by: Authority Nutrition

The Arena District Athletic Club is more than just a gym, it’s a premier fitness facility located in the heart of the Arena District in downtown Columbus. We provide convenience and quality, featuring top-of-the-line equipment, top-notch personal trainers, spa-like locker rooms and a wide variety of free group fitness classes daily including Cardio, Spinning, Barre Fusion, Yoga, Boot Camp and more. We offer free 2-hour parking and convenient contract-free memberships, to fit your healthy lifestyle needs. Don’t just join, belong.

CATEGORIES: Blog

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