Neem For Diabetes: How Does The Wonder Herb Help Manage Blood Sugar Levels

If the estimates by WHO are to be believed, 1.6 million deaths are directly attributed to diabetes each year globally. The WHO has also claimed that by the year 2030, diabetes would be the seventh largest killer globally. Diabetes is a chronic, metabolic disease characterised by elevated levels of blood glucose (or blood sugar), which, if left untreated may also pose serious damage to the heart, blood vessels, eyes, kidneys, and nerves.Lack of awareness and late diagnosis often makes it difficult to manage diabetes. Diabetics need to be extra cautious of their diet. Sugary goods, drinks, trans-fats are a strict no-no for diabetics. An ideal diabetes diet should be a balanced mix of high-fibre foods, complex carbs and proteins. There are many healing herbs and spices that could help play a role in sustainable diabetes management too. For instance, fenugreek seeds are known to bring down elevated blood sugar levels. Neem is also one such herb that is fast gaining a name for itself in the realm of diabetes management.

Neem is a tropical plant that grows extensively across India. Neem trees are nearly 30-50 feet high, and almost every part of the tree is profuse with antiseptic and healing properties.  Neem has been an integral part of Indian and Chinese medicine since time immemorial. Almost all parts of the neem tree- leaves, flowers, seeds, fruits, roots and bark have been used traditionally for a variety of treatments; be it inflammation, infections, fever, skin diseases or dental disorders. Some studies have claimed that certain compounds of Azadirachta indica (Neem) could be of benefit in diabetes mellitus in controlling the blood sugar. According to a study published in the Indian Journal of Physiology and Pharmacology, neem may also prove helpful in preventing or delaying the onset of the disease. In the journal Studies on Ethno-Medicine, neem leaf powder was found to control diabetic symptoms on non-insulin dependent male diabetics too. 

Read also: 6 Workout And Weight Loss Diet Tips From Bollywood's Favourite Fitness Trainer Prashant Sawant

Some more studies are required to validate the evidence that neem can lower blood sugar levels. But experts are mostly in favour of the wonder herb. If you have diabetes, you can have neem sharbat daily, or just chew into a handful of neem leaves. Make sure you do not overdo it and do consult your diabetologist before including neem in your diet. Overeating neem leaves may have hypoglycaemic effect.

Neem leaves are loaded with flavonoids, triterpenoid, anti-viral compounds and glycosides, which may help manage blood sugar levels and ensure there is no surge in glucose.

How To Make Neem Water For Diabetes:

Diabetics are often recommended bitter foods to regulate their blood sugar levels. According to experts, neem juice has a few active substances with anti-diabetic properties.

1. Boil about 20 neem leaves in half a litre of water for about 5 minutes.

2. You would see that the leaves have begun to appear soft. The water will gradually turn deep green in colour.

3. Strain and store this water in a container. Drink this decoction at least twice a day. 

Dr. Shikha Sharma, Wellness Expert and Founder of NutriHealth, also suggests a healthy mix to manage high blood sugar levels. According to her, "One can make a healthy concoction of neem powder, fenugreek powder, jamun seed powder, and karela powder, all in equal proportions. Consume about 1 teaspoon of this mix, half an hour before lunch and dinner along with water."

Diabetes management is no cakewalk, but wise and healthy choices could ensure that you do not have a hard time with your blood glucose levels. We would like to reiterate again that none of the above information should be seen as a substitute to your ongoing medication. Before making any major alteration in your diet, do consult an expert. 

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6 Workout And Weight Loss Diet Tips From Bollywood's Favourite Fitness Trainer Prashant Sawant

Bollywood celebrity trainer Prashant Sawant has been credited for the unbelievably toned abs of some of the biggest A-listers in the industry. From Shah Rukh Khan to Varun Dhawan, Ajay Devgn, Karthik Aryan, and more recently, Salman Khan's brother-in-law Aayush Sharma, Sawant has taken credit for sculpting some of the fittest bodies in the industry. Sawant has quite a presence on social media as well and on Instagram he boasts of almost 70 thousand followers. Sawant keeps sharing incredibly inspiring workout videos of himself as well as his notable clients on Instagram, encouraging his followers to achieve their body goals. But apart from sharing fitness and workout inspiration and advice, Prashant Sawant is also often seen sharing diet advice. Sawant is a firm believer of a healthy diet, which he believes is as important as workouts and exercise.

A lot of Prashant's Instagram posts are about the value of consuming the right kind of meals, which compliment your workouts, and how devastating eating the wrong food can be, to the progress you have made in the gym.

Here are some diet tips, straight from celebrity trainer Prashant Sawant:

1. Best Foods For Muscle Gain: According to Sawant, you can look like your favourite Bollywood celebrity in as little time period as just eight weeks! In an Instagram post, he talked about the best foods for muscle gain, which include eggs, cottage cheese or paneer, chicken and tuna, as well as whole grain cereals and fruits and vegetables. While eggs, cheese, chicken and tuna are all rich in protein, whole grains and fruits and veggies are important to provide your body with fibre for gut health and good carbs for muscle repair and an energy boost.

2. Bottle Gourd Juice For Weight Loss: Prashant Sawant recommends adding bottle gourd juice to your breakfast, in order to lose pounds quickly. Bottle gourd juice is one of the best fat burning juices. This is because of the high-fibre content of this low-calorie veggie. It also contains zero fat and essential minerals and vitamins like C, B, K, A, E, iron, folate, potassium and manganese.

3. Almonds For A Healthy Snack: Nuts are considered to be one of the healthiest snacks out there, especially if you're looking to lose weight fast. Prashant Sawant recommends snacking on some almonds to stave off hunger pangs. "When hunger pangs tempt you to reach out for a quick bite, choose almonds! Almonds are among the richest sources of health-benefiting nutrients and will curb your hunger. Keep some close for the perfect after-work out snack", Sawant said on Instagram. He also warned against slipping up and eating a calorie-dense dessert for snack, as it may negate your workouts.

4. Cocoa Extract For Fat Burn: Prashant Sawant advises adding two tablespoons of cocoa extract to your pre-workout protein shake. This is because cocoa is rich antioxidants and has been known to be a fat burner and something that boosts physical performance in athletes. A 2016 study published in the Journal of Sports Nutrition concluded that eating a little dark chocolate every day before cycling, significantly improved oxygen uptake by the body's cells, improving their performance. So the next time you feel like munching on some chocolate, do so right before your workout, or simply add some cocoa extract to your protein shake, like Sawant suggests. However, mind those calories by making sure your chocolate brand contains more cocoa and less sugar.

5. Soy Milk Over Regular Milk: Milk from cows and buffaloes normally rules the roost in the Indian diet, as it's often referred to as 'a complete milk'. However, Prashant Sawant recommends switching your regular dairy milk with soy milk, owing to its rich nutrient profile and benefits for people who wish to lose weight and gain lean body mass. Tofu or soy is very rich in protein and a lot of fitness experts recommend consumption of chocolate soy milk after workouts for quicker muscle repair.

6. Cinnamon For Weight Loss: Dalchini or cinnamon has been long known for its weight loss benefits and it seems like even Prashant is on board with the benefits of this magical spice. Cinnamon not only helps in burning fat and effecting weight loss, but also in controlling blood sugar levels and regulating levels of insulin hormone.

Read Also: CRAZY HEALTH TRICKS THAT REALLY WORK

So there you have it! If you were having difficulty finding the motivation to kick-start your body transformation journey till now, we're sure that after reading these tips and going through Prashant Sawant's profile, you'll be compelled to get on that treadmill and start eating healthy from right this moment!

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CRAZY HEALTH TRICKS THAT REALLY WORK

CRAZY HEALTH TRICKS THAT REALLY WORK

Many methods to improve your health are pretty straightforward: to lose weight, eat less and exercise more; to boost your energy, get more sleep; to prevent dehydration, drink more water. Others, however, are totally counterintuitive. The following 12 tips really do work—but they may leave you scratching your head.

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DRINK COFFEE TO HAVE A BETTER NAP

In a Japanese study that examined how to make the most of a nap, people who took a "coffee nap"—consuming about 200 milligrams of caffeine (the amount in one to two cups of coffee) and then immediately taking a 20-minute rest—felt more alert and performed better on computer tests than those who only took a nap.
Why does this work? A 20-minute nap ends just as the caffeine kicks in and clears the brain of a molecule called adenosine, maximizing alertness. "Adenosine is a byproduct of wakefulness and activity," says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine. "As adenosine levels increase, we become more fatigued. Napping clears out the adenosine and, when combined with caffeine, an adenosine-blocker, further reduces its effects and amplifies the effects of the nap."

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FOR HEALTHY TEETH, DON'T BRUSH AFTER EATING

Don't brush your teeth immediately after meals and drinks, especially if they were acidic. Acidic foods—citrus fruits, sports drinks, tomatoes, soda (both diet and regular)—can soften tooth enamel "like wet sandstone," says Howard R. Gamble, immediate past president of the Academy of General Dentistry. Brushing your teeth at this stage can speed up acid's effect on your enamel and erode the layer underneath. Gamble suggests waiting 30 to 60 minutes before brushing.


TO WEAR A SMALLER SIZE, GAIN WEIGHT

Muscle weight, that is. If two women both weigh 150 pounds and only one lifts weights, the lifter will more likely fit into a smaller pant size than her sedentary counterpart. Likewise, a 150-pound woman who lifts weights could very well wear the same size as a 140-pound woman who doesn't exercise. The reason: Although a pound of fat weighs the same as a pound of muscle, muscle takes up less space, says Mark Nutting, fitness director of SACO Sport & Fitness in Saco, Maine. "You can get bigger muscles and get smaller overall if you lose the fat," he says. "The bulk so many women fear only occurs if you don't lose fat and develop muscle on top of it." Cut back on calories and add weight to your workout to lose inches.


TO EAT LESS, EAT MORE

Grabbing a 100-calorie snack pack of cookies or pretzels may seem virtuous, but it's more likely to make you hungrier than if you ate something more substantial, says Amy Goodson, RD, dietitian for Texas Health Ben Hogan Sports Medicine. "Eating small amounts of carbohydrates does nothing but spike your blood sugar and leave you wanting more carbs." Goodson recommends choosing a protein such as peanut butter or string cheese with an apple. "They are higher in calories per serving, but the protein and fat helps you get full faster and stay full longer—and you end up eating fewer calories overall," she says.

SKIP ENERGY DRINKS WHEN YOU'RE TIRED

Energy drinks contain up to five times more caffeine than coffee, but the boost they provide is fleeting and comes with unpleasant side effects like nervousness, irritability, and rapid heartbeat, says Goodson. Plus, energy drinks often contain high levels of taurine, a central nervous system stimulant, and upwards of 50 grams of sugar per can (that's 13 teaspoons worth!). The sweet stuff spikes blood sugar temporarily, only to crash soon after, leaving you sluggish and foggyheaded—and reaching for another energy drink.

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DRINK WATER WHEN YOU'RE BLOATED

When you feel bloated, drinking water sounds as if it would only make matters worse, but it can often help, says James Lee, MD, gastroenterologist with St. Joseph Hospital in Orange, Calif. If you're on a high-fiber diet, for instance, then your body needs more water to work more efficiently, says Dr. Lee. "Water mixes with water soluble fiber and makes it into a gel like substance. This affects the motility of the gut and reduces the symptom of bloating." Drinking more water also relieves bloating caused by dehydration. When you're dehydrated, your body clings to the water your body does have, causing you to puff up.

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Eight tips for healthy eating

These eight practical tips cover the basics of healthy eating, and can help you make healthier choices.

The key to a healthy diet is to:

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight. 
• Eat a wide range of foods to ensure that you're getting a balanced diet and that your body is receiving all the nutrients it needs.

It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.

Base your meals on starchy carbohydrates

Starchy carbohydrates should make up just over one third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose wholegrain varieties (or eat potatoes with their skins on) when you can: they contain more fibre, and can help you feel full for longer.

Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content, for example oil on chips, butter on bread and creamy sauces on pasta.

Eat lots of fruit and veg

It's recommended that we eat at least five portions of a variety of fruit and veg every day. It's easier than it sounds.

Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

Unsweetened 100% fruit juice, vegetable juice and smoothies can only ever count as a maximum of one portion of your 5 A DAY. For example, if you have two glasses of fruit juice and a smoothie in one day, that still only counts as one portion.

Eat more fish – including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease. 

Oily fish include:

• salmon
• mackerel
• trout
• herring
• fresh tuna
• sardines
• pilchards.

Non-oily fish include:

• haddock
• plaice
• coley
• cod
• canned tuna
• skate
• hake

If you regularly eat a lot of fish, try to choose as wide a variety as possible.

You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.

Cut down on saturated fat and sugar

Saturated fat in our diet

We all need some fat in our diet, but it's important to pay attention to the amount and type of fat we're eating. There are two main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

The average man should have no more than 30g saturated fat a day. The average woman should have no more than 20g saturated fat a day, and children should have less than adults.

Saturated fat is found in many foods, such as:

• hard cheese
• cakes
• biscuits
• sausages
• cream
• butter
• lard
• pies.

Try to cut down on your saturated fat intake, and choose foods that contain unsaturated fats instead, such as vegetable oils, oily fish and avocados.

For a healthier choice, use just a small amount of vegetable oil or reduced-fat spread instead of butter, lard or ghee. When you're having meat, choose lean cuts and cut off any visible fat. 

Sugar in our diet

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks, including alcoholic drinks, are often high in energy (measured in kilojoules or calories), and if eaten too often, can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Many packaged foods and drinks contain surprisingly high amounts of free sugars. Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices.

Cut down on:

• sugary fizzy drinks
• alcoholic drinks
• sugary breakfast cereals
• cakes
• biscuits
• pastries

These foods contain added sugars: this is the kind of sugar we should be cutting down on, rather than sugars that are found in things such as fruit and milk.

Food labels can help: use them to check how much sugar foods contain. More than 22.5g of total sugars per 100g means that the food is high in sugar, while 5g of total sugars or less per 100g means that the food is low in sugar.

Get tips on cutting down sugar in your diet.

Eat less salt – no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you don’t add salt to your food, you may still be eating too much. About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces.

Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Get tips on cutting down on salt in your diet.

Get active and be a healthy weight

Eating a healthy, balanced diet plays an essential role in maintaining a healthy weight, which is an important part of overall good health.

Being overweight or obese can lead to health conditions such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Check whether you're a healthy weight by using our Healthy weight calculator.

Most adults need to lose weight, and need to eat fewer calories to do this. If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet will help: aim to cut down on foods that are high in saturated fat and sugar, and eat plenty of fruit and vegetables.

Don't forget that alcohol is also high in calories, so cutting down can help you to control your weight. 

Physical activity can help you to maintain weight loss or be a healthy weight. Being active doesn't have to mean hours at the gym: you can find ways to fit more activity into your daily life. For example, try getting off the bus one stop early on the way home from work, and walking.

Being physically active may help reduce the risk of heart disease, stroke and type 2 diabetes. For more ideas, see Get active your way.

After getting active, remember not to reward yourself with a treat that is high in energy. If you feel hungry after activity, choose foods or drinks that are lower in calories, but still filling.

If you're underweight, see our page on underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

Don't get thirsty

We need to drink plenty of fluids to stop us getting dehydrated – the government recommends 6-8 glasses every day. 

This is in addition to the fluid we get from the food we eat. All non-alcoholic drinks count, but water and lower-fat milk are healthier choices. 

Try to avoid sugary soft and fizzy drinks that are high in added sugars and calories, and are also bad for teeth. 

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day – which is a small glass.

For example, if you have 150ml of orange juice and 150ml smoothie in one day, you'll have exceeded the recommendation by 150ml.

When the weather is warm, or when we get active, we may need more fluids.

Don't skip breakfast

Some people skip breakfast because they think it will help them lose weight. In fact, research shows that people who regularly eat breakfast are less likely to be overweight.

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

A healthy breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals we need for good health.

A wholegrain, lower-sugar cereal with fruit sliced over the top is a tasty and nutritious breakfast.

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27 Health and Nutrition Tips That Are Actually Evidence-Based

27 Health and Nutrition Tips That Are Actually Evidence-Based

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

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

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


NEWSLETTER



NUTRITIONEvidence Based
27 Health and Nutrition Tips That Are Actually Evidence-Based

Written by Kris Gunnars, BSc on March 24, 2015
There is a lot of confusion when it comes to health and nutrition.

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that 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 the most fattening things you can put into your body.

This is because liquid sugar calories don't get registered by the brain in the same way as calories from solid foods (1).

For this reason, when you drink soda, you end up eating more total calories (2, 3).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7).

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8).

2. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).

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

Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism (13).

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

3. Avoid Processed Junk Food (Eat Real Food Instead)

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people (15).

They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

4. Don't Fear Coffee

Coffee has been unfairly demonized. The truth is that it's actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases (16, 17, 18, 19, 20, 21).



5. Eat Fatty Fish

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients (22).

Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression (23, 24, 25).

6. Get Enough Sleep

The importance of getting enough quality sleep can not be overstated.

It may be just as important as diet and exercise, if not more.

Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance (26, 27, 28, 29).

What's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults (30).


7. Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the "forgotten organ."

These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity (31, 32).

A good way to improve gut health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria (33, 34).

8. Drink Some Water, Especially Before Meals

Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day (35, 36).

The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44% (37).


9. Don't Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer (38).

So, eat your meat, just don't overcook or burn it.

10. Avoid Bright Lights Before Sleep

When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin (39, 40).

An interesting "hack" 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 (41, 42).

11. Take Vitamin D3 If You Don't Get Much Sun

Back in the day, most people got their vitamin D from the sun.

The problem is that most people don't get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin (43).

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 (44, 45, 46, 47, 48, 49, 50).

12. Eat Vegetables and Fruits

Vegetables and fruits are the "default" health foods, and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of 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 all sorts of diseases (51, 52).

13. Make Sure to Eat Enough Protein

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss, and works via several different mechanisms (53).

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 (54, 55, 56, 57).

Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels (58, 59).

14. Do Some Cardio, or Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

It 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 (60, 61, 62).

15. Don't Smoke or do Drugs, and Only Drink in Moderation

If you're a tobacco smoker, or abuse drugs, then diet 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.

16. 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 (63, 64, 65).

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 (66, 67).

17. Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health (68).

A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer (69, 70, 71, 72, 73).

18. 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 nutrients (empty calories), and can be extremely harmful.

Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases (74, 75, 76, 77, 78).

19. Don't Fear Saturated Fat

The "war" on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the "good") cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease (79, 80, 81, 82).

New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease (83, 84).

20. 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 (85, 86).

The best approach is to go to a gym and lift weights, but doing body weight 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 (87, 88, 89, 90).

It is best to avoid them like the plague.

22. Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (91, 92, 93, 94).

You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

23. Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.

Studies show that people who are close with friends and family are healthier and live much longer than those who are not (95, 96, 97).

24. Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you're getting in enough protein, fiber and micronutrients.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet (98).

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.

25. If You Have Excess Belly Fat, Get Rid of it

Not all body fat is equal.

It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease (99, 100).

For this reason, your waist size may be a much stronger marker for your health than the number on the scale.

Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat (101, 102, 103, 104).

This article lists 6 evidence-based ways to lose belly fat.

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 (105).

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 a natural side effect of better food choices and improved metabolic health.

27. Eat Eggs, and Don't Throw Away The Yolk

Whole eggs are so nutritious that they're often referred to as "nature's multivitamin."

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people (106).

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease (107).

What we're left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.

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