It seems as if everyone who is into fitness has a ‘magic’ health or nutrition tip that will change your world forever. Many of the tips your friends and acquaintances offer are based merely on hearsay and/or personal preference. If you want to improve your health, you need evidence-based advice.

Below is a list of 20 research-based health and nutrition tips with actual science behind them. Feel free to go online and check each of them for yourself.

1. Get Plenty of Sleep

It is proven that the body needs at least 7-8 hours of restful sleep to function normally and to repair itself when things go wrong.

2. Exercise Every Day

Exercise is as important to maintain good health as is diet, and just 20 minutes of brisk walking each day can work wonders.

3. Avoid Sugary Drinks

It is seen that adults who drink at least one sugary drink each day are 27% more likely to be in the obese or overweight category than those adults that do not drink them.

4. Avoid Processed Foods

Processed foods cause us to eat more because they don’t make us feel as full as we should. You can always delve into the world of Indian spices to get the flavor you are looking for.

5. Drink Coffee

Coffee does get some bad press, but drinking coffee without sugar or cream is quite beneficial to health.

6. Eat Meat

Lean meat, such as chicken or turkey, is an excellent source of protein and other nutrients that our bodies need.

7. Eat Fatty Fish

Certain kinds of fatty fish, such as salmon or cod, are very high in omega-3 fatty acids, which happen to be very good for you.

8. Drink Plenty of Water

Make sure to drink plenty of it, especially before meals. Six to eight glasses of water per day is the recommendation.

9. Eat Nuts

Nuts are not only very nutritious but they also have the ability to increase metabolic rate.  As well as this, they are an extremely good source of protein and healthy fats.

10. Eat Fruits and Vegetables

Fruits and vegetables are the default foods for high nutritional value.

11. Use Extra Virgin Olive Oil

Extra virgin olive oil is found to be the dietary staple for some of the world’s fittest population and reduce the chances of inviting chronic inflammation, cardiovascular diseases, Alzheimer, cancer, etc.

12. Don’t Smoke, Use Drugs, or Drink Excessively

All three are bad for you.  Don’t smoke or do drugs at all, and control your alcohol intake to lead a healthy and sober life.

13. Eat Saturated Fats in Moderation

Saturated fats increase the level of cholesterol in the body, and hence, should be kept within 30 grams per day for men and 25 grams for women.

14. Avoid Artificial Trans Fats

Artificial trans fats are not good and could raise the level of cholesterol in blood.  Avoid them as much as possible.

15. Track Your Food Intake

Tracking your food intake helps in identifying poor food choices and helps you to refocus on your eating habits.

16. Avoid Dieting

Dietitians recommend that developing healthy eating habits is far better than yo-yo dieting. Avoid dieting unless directed by a doctor.

17. Focus Weight Loss on Belly Fat

Studies show that the worst kind of fat is belly fat.  Focus any weight loss program on getting rid of it first.

18. Avoid Refined Carbohydrates

Refined carbohydrates add very little nutritional value to the diet, and they contribute to excess weight gain.

19. Learn Ways to Relax and Unwind

Studies show that stress is not good for overall health.  Learn to unwind and relax to relieve stress.

20. Invest in Personal Relationships

It has been observed that people with solid personal relationships are happier and healthier.  Good relations can improve your health and enhance longevity.

Healthy living is a choice all of us can make.  These 20 research-based tips and tricks will get you moving in the right direction.  If you can master all 20, you will be a lot healthier than you are right now.