Evidence-Based Health Tips

Evidence-Based Health Tips | Dr. Ali Ghahary

When it comes to finding different ways to ensure you have optimal health, not everything is always backed by science or evidence. Even health experts don’t always share the same opinions when it comes to deciding what does and doesn’t work in terms of different aspects of healthcare and lifestyle habits (i.e. dieting and exercise.) However, despite this, there are many things that are widely supported as a result of research. Dr. Ali Ghahary shares some of those below.

1. Avoid Processed Foods
What you eat plays a major factor in your overall health. If you’re going to eat junky, processed, high-fat foods, then you’re more likely to feel unwell and gain weight – especially if processed or high-fat foods are things you eat regularly. As a strong advocate for healthy eating, Dr. Ali Ghahary encourages his patients to adopt healthy lifestyles which includes having a healthy diet. Processed foods contain little to no nutritional value, and they’re also low in fibre. What they are high in, however, is refined grains and added sugar, which you should stay away from. Instead, make sure you’re eating 3 healthy meals per day that consist of plenty of fruits and vegetables, and protein. For a more specific low-carb diet, or a diet that may help promote weight loss, Dr. Ghahary recommends trying the Paleo or South Beach diets.

2. Drink Water
As a family physician, Dr. Ali Ghahary cannot stress enough the importance of drinking water. It can not only maximize your physical performance and boost energy levels, but it also helps prevent headaches, constipation, and even treat kidney stones. Water doesn’t just have to come from a tap or bottle, either. You can get a large amount of water from some of your favourite fruits and vegetables such as lettuce, watermelon and raspberries – with water content of these foods ranging anywhere from 87% to 96%.

3. Exercise
There are many, many benefits that come along with getting regular exercise – and it doesn’t have to be much. As little as 30 minutes of exercise each day can be enough to significantly improve your health. If you’re not used to regular physical activity then it can be difficult to start, but once you get into the routine of working out it definitely gets easier – and it can be fun, too. By adding fitness to your everyday routine, you’re not only improving your heart health and decreasing the risk of things like heart attack, stroke and diabetes, but you’re also improving your mental health. Exercise also promotes weight loss and weight maintenance. Examples of easy-to-do exercise include walking, jogging, swimming, and yoga. If you’re more advanced in the athletic department, the Grouse Grind and other fitness spots are great ways to get in a good workout.

4. Don’t Overcook Meat
With summer finally here, so is BBQ season. However, when cooking or consuming food on or from the bbq, it’s important to make sure that food – meat, especially – isn’t overcooked. Overcooked meat can actually increase the risk of cancer due the formation of harmful compounds. Click here to find out more about healthy eating during the summer.

If you’ve read about a new health trend but are unsure about it or have any questions, it doesn’t hurt to reach out to your family physician for their own expertise.