There's 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 some health and nutrition tips that are actually based on good science:

Sugary drinks are the most fattening things you can put into your body. Liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. When you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.     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.

The microbiota bacteria in your gut, are sometimes referred to as the “forgotten organ.” A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.   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.

Belly fat causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease. 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.

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.

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.

Viral Hepatitis Milk Thistle is widely used in the treatment of viral hepatitis (particularly hepatitis C). However, studies show mixed results. Some studies found improvements in liver function, while others did not. In one study of 16 patients who didn't respond to interferon and ribavirin therapy, Milk Thistle significantly reduced the viral load of hepatitis C. In 7 of the subjects the virus decreased to undetectable levels after 14 days of therapy Cancer Early laboratory studies suggest that Silymarin and other active substances in Milk Thistle may have anti-cancer effects. These substances appear to:     Stop cancer cells from dividing and reproducing     Shorten the lifespan of cancer cells     Reduce blood supply to tumors