What Does Evidence Based Mean for Good Health?

Are you ready for a healthier lifestyle but confused about all the different messages for nutrition and fitness that are out there?

It might be tempting to follow fad diets or jump into trendy wellness projects, but if you want truly effective health results, it’s important to know what is what. And that includes knowing what evidence-based practice means.

In this post, we’ll look at what “evidence based” means in terms of getting good health outcomes—separating quick fixes and fads from actual proven practices—and how we can use this information to ensure positive outcomes when it comes to our physical well-being.

What's an Evidence-Based Practice and its Benefits?

Evidence-based practice takes into account the most current and accurate scientific research and findings on various health topics, and comparing that information to real-life experiences, allowing you to make informed decisions about your health.

To make informed decisions, it's essential to base them on the best available evidence. An evidence-based practice means looking at all the existing scientific research on a particular topic and then applying that information to your individual circumstances.

Stephanie Compton, PhD and Registered Dietitian, explains it this way: "Evidence based is a combination of three things: the most relevant and up to date research, your expertise as a professional in your field, and the client or person's expertise in themselves."

Evidence-based practice may best be described as a funneled approach to problem-solving that will yield positive outcomes for clients.

It's more than just relying on anecdotal evidence, personal experience, or opinion - it's about being thorough and considering all the potential risks and benefits to make a decision on what could have the most positive impact on your overall health.

Evidence-based practice can help you make informed decisions about nutrition and fitness programs, ensure safe and effective exercise routines, and identify the best sources of information for healthy eating.

By following evidence-based practices, you can reduce your risk for chronic illness and ensure that any efforts made to improve your health are actually effective. Additionally, it can save you time and money by avoiding ineffective treatments and quick-fix solutions that don't really provide any long-term benefits.

What Does Evidence-Based Practice Mean?

The term "evidence-based nutrition" is tossed around a lot on social media, but what does it really mean? At its core, evidence-based nutrition is about the practical application of scientifically established and proven knowledge to help individuals achieve better health outcomes through food and nutrition.

It provides a framework for evaluating various claims about nutrition and helps discern what information is trustworthy. Evidence-based nutrition is not a one-size-fits-all approach, but rather a process that considers the unique needs and circumstances of each individual.

The Difference Between Evidence-Based and Science-Based

The term ‘evidence-based’ is often confused with ‘science-based’, but the difference is that while evidence-based practice uses existing scientific evidence to inform decisions, science-based practice relies on scientific principles and methods like the scientific method to find data.

Dr. Compton explains that evidence-based practice is about more than just relying on research; "The main difference between evidence-based and science-based is that evidence-based practice should assume the use of all three parts (science, your expertise, and your client's expertise). Science-based can sometimes be used interchangeably for this, but science-based mainly implies only the use of research. It's important as professionals that we don't forget one of the most important parts of working with people - the people."

“It’s important as professionals that we don’t forget one of the most important parts of working with people - the people.”

— Stephanie Compton, PhD, RD

If you think of science based as meal planning and grocery shopping - where you are collecting all of your recipes and ingredients, you can think of the evidence-based approach as being the cooking. This is where you combine your own personal experience and knowledge of cooking and apply it to the recipes and ingredients you have on hand to make a delicious meal for your family.

In short, an evidence-based practice is a process of applying what we know from science based methods, practices and research. It's taking science, a few steps further, and applying it to the real world.

In this way, we can individualize nutrition and fitness recommendations to create plans that work for each unique person while avoiding gimmicks and fad diets.

In Compton's view, "You could have the most science-based, well researched approach, but if the person you are working with cannot or will not use that approach, it will not have the same impact."

And I couldn't agree more.

Fad Diets and Quick Fixes vs Evidence-Based Practices

It's no secret that we live in an era of instant gratification, where we want results as fast as possible. This mindset has given rise to fad diets and quick fixes, promising miraculous results with minimal effort.

MLM companies have made a fortune by promoting products that promise everything from a flat belly to a youthful complexion. But it's important to understand that the products and methods they sell are often based on little to no scientific evidence and can be harmful to your health.

It may not be as exciting as a three-day juice cleanse, but implementing sustainable changes in our diet and lifestyle can lead to lasting results and better overall health.

A good example of the difference between science-based and evidence-based is the fad diet. A fad diet is an eating plan that has become extremely popular due to claims of rapid weight loss and other purported health benefits.

It typically involves a strict set of rules or guidelines, such as cutting out entire food groups or consuming only specific foods, and promises unrealistic results in a short period of time. These diets gain popularity through anecdotal evidence including dramatic before-and-after photos.

While many fad diets are technically science-based (in that the mechanism for weight loss is extreme caloric deprivation) they are not always evidence-based approaches.

The risks associated with trying these diets can include nutritional deficiencies, dehydration and increased risk of heart disease. They are impractical for long term health, and weight regained is almost inevitable once a person goes off the regime. Therefore, they are not recommended as a sustainable or appropriate approach to health.

For example, Beachbody and Optavia, two of the most popular MLM companies, offer their own "nutrition systems" that are advertised to help you lose weight quickly. While these programs may be based on science-based principles like calorie restriction and increased energy expenditure the risk to benefit ratio is not in the favor of the participant.

Crash diets involve high-levels of risk including nutritional deficiencies, increased risk of heart disease, loss of muscle tissue, loss of bone density, gallstones, pathological dieting behaviors, disordered eating behaviors, and psychological distress. Additionally, these are not sustainable programs, with the majority of participants regaining their weight once they stop the program and therefore nulling out any perceived benefits.

Quick fixes often involve drastic and unsustainable changes that can have negative effects on our health or unfounded supplements that may have harmful ingredients. Oftentimes, these methods are not even science-based to begin with, or may be clinging on to one or two cherry-picked studies that are not applicable to the real world. Combined with the risk of potential harm of taking unfounded supplements--such as acute liver injury, kidney damage, heart palpitations, gastrointestinal distress, and even death--quick fixes are best avoided.

In contrast, an evidence-based approach takes into account research studies and clinical trials as well as individual preferences and experiences to help make informed, healthy decisions. This approach seeks to address the root of the problem by focusing on lifestyle changes that promote long term health while staying mindful of potential risks, making it the safest and most effective way to make lasting changes in our diet and lifestyle.

Compton affirmed that, "It's the intersection of research and practice and real-life. It's keeping up with how science changes and keeping up with your clients' preferences. And it's practicing with empathy and science together." When it comes to our physical well-being, evidence-based practices can help us make smart choices, based on how the real world works, and take steps towards lasting positive outcomes.

Types of Research in Evidence-Based Practices

When it comes to determining the best evidence-based interventions, evaluating different types of research is crucial. But with so many research methods out there, how do we know which ones are most reliable?

From randomized controlled trials to case studies, each type of a research design has its own strengths and weaknesses, and determining which is most appropriate for a particular situation requires careful consideration of multiple variables.

The hierarchy of evidence is a way of ranking different types of research so you can figure out which one is the best to use. Different kinds of research look at different things and some are better than others in that they are more reliable, valid and generalizable. The hierarchy helps you to identify the best type of research for a given situation.

At the top of the hierarchy are systematic reviews and meta-analyses, which look at the literature on a topic to determine the best evidence.

Randomized controlled trials (RCTs) are another very reliable source of evidence as they look at the effects of an intervention or treatment on a group of people.

Observational studies, such as cohort or case-control studies, are less reliable than RCTs but still offer valuable insight into the effects of a particular intervention.

Case studies and expert opinions are the least reliable sources of evidence but still offer valuable insights into individual circumstances.

Finally, although temporarily inspiring, it's important to note that anecdotal stories from friends or coworkers about how an MLM product changed their life do not qualify as scientific evidence.

Take the time to look beyond the hype and look into the research to make sure you're making an informed decision.

Once the best evidence is identified, the evidence-based practice (EBP) 5-step model can then be used to transition from science to practice.

The 5-Step Model for Evidence-Based Practice

This model involves defining the problem, searching for evidence, appraising the available evidence, integrating the quantitative evidence together with clinical expertise, and evaluating the process and involves five basic steps:

1) ASK clinical questions

The first step of EBP involves defining the problem through the formulation of clinical questions to understand the specific needs of an individual or population. These questions should be precise, focused, and tailored to the context in order to ensure that the evidence gathered is relevant and applicable.

2) ACCESS relevant evidence

The second step of EBP requires finding and accessing relevant evidence by conducting a thorough review of the available resources and literature. This process involves searching for peer-reviewed literature, systematic reviews, meta-analyses, randomized controlled trials, observational studies, case studies, and expert opinions in order to determine the best evidence for making an informed decision.

3) ASSESS or APPRAISE the evidence

The third step of EBP involves assessing or appraising the evidence retrieved in the previous step. This involves critically evaluating the strength and validity of each piece of evidence to identify which sources are most reliable and applicable to the problem at hand. By combining quantitative evidence with clinical expertise, this step helps ensure that informed decisions can be made based on the best available research.

4) APPLY the evidence to practice

The fourth step in the evidence-based practice (EBP) model is to apply the evidence to practice. This involves using the appraised evidence to develop a plan of action that is tailored to the individual or population's specific needs and resources, taking into account both quantitative evidence and clinical expertise. The goal of this step is to create a plan of care that is both feasible and effective.

5) AUDIT the practice outcomes.

The fifth step of EBP involves auditing the practice outcomes by monitoring, measuring and evaluating how well the plan of care developed in the previous step is working. This process helps to ensure that any necessary adjustments can be made in order to maximize effectiveness and improve patient outcomes.

By following these steps, we can ensure that the research we are considering is of high quality and relevant to our clinical practice. While it may take some extra time and effort, utilizing the 5 step model can ultimately lead to better outcomes for our clients.

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Why Evidence-Based Practice is Essential for Good Health

Living a healthy lifestyle shouldn't mean years of trial and error. You don't have to be a guinea pig when it comes to your health.

Using the framework of an evidence-based program, you use science to take a shortcut in making smart, informed decisions that are tailored to your individual needs.

When you have hard data to rely on, you'll be able to make informed choices that are based on facts rather than guesswork. This means that you can make decisions with more confidence, knowing that you're not just following a whim.

But it's not just decision-making that benefits from evidence-based practice. It also leads to better coordination of interventions, which means more effective care for clients. When multiple health professionals can work together in a coordinated way, clients receive a more well-rounded approach to addressing their health needs.

To that end, it's no surprise that relying on evidence-based programs can help improve a client's overall health.

By using reliable and valid evidence to guide treatment decisions, clients are more likely to see positive results in their health outcomes. This means they can experience a better quality of life, which is always a win in our book!

Another huge benefit of evidence-based practices is that they reduce the risk of harm to clients. When treatment decisions are based on sound evidence, research shows there's less risk of adverse effects or complications.

And last but not least, evidence-based practices save time and money. By relying on evidence, health professionals can avoid wasted resources and can streamline programs. This means that clients can receive the guidance they need without unnecessary delays or complications, which is always a good thing.

How to Make Smart Choices with Nutrition and Fitness Coaching

It's easy to fall into the trap of making choices based on instant gratification and short-term pleasure. Imagine if we told you there's a better way to be your best self. By making smart choices and finding balance, you can feel your best, both mentally and physically.

Finding balance is synonymous with equilibrium for your mind, body, and soul. It is about listening to your body and tending to its physical and emotional needs. The good news is that it doesn't require a complete overhaul of your lifestyle. Small, manageable changes will lead to feeling your best self.

But making these changes consistently can be tough, which is why working with an evidence-based nutrition and fitness coach can be so helpful.

A good coach can help you stay on track, provide guidance and motivation, and help you overcome obstacles using evidence-based practice to keep you on the right path and make positive, sustainable changes.

Compton pointed out that: "Overall, a great example of someone who uses evidence-based practice is someone who stays up to date on their continuing education (which helps them stay up to date on research), who uses their past experience in their job/education/training/past clients to inform how they problem solve, and who uses a client-centered approach to get to know their client and ask them what they would like to do."

When considering the next steps in your health journey, it's important to remember that not all coaches are created equal. Some of the most popular nutrition and fitness programs out there belong to MLM companies such as Beachbody and Optavia — but that doesn't mean they're necessarily effective or evidence-based.

So if you're looking for a coach who can use evidence-based practice to guide your health journey, look for someone who has the experience and credentials specific to your needs. Ask questions about their qualifications, methods, and evidence-based practice philosophy.

Remember: getting results and an evidence-based practice go hand in hand, so make sure you take the time to find the right coach for you. It could be the difference between achieving your goals or falling short of them.

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Conclusion

In conclusion, evidence-based practice is an essential part of any good nutrition and fitness coaching program. When it comes to practical approaches to improving diet and exercise habits for better health outcomes, there's really no substitute for evidence-based advice that has been thoroughly researched and approved.

It can be tempting to take a quick fix or fancy fad diet approach to health, but in the long run you will benefit more from a well-rounded evidence-based nutrition program.

An evidence-based practices provide a safe, reliable roadmap towards lasting health improvements, while reducing risks and promoting sustainable results. So make sure you consider the facts first when making dietary and fitness choices - your body will thank you!

• References

  Connor, L., Dean, J., McNett, M., Tydings, D. M., Shrout, A., Gorsuch, P. F., Hole, A., Moore, L., Brown, R., Melnyk, B. M., & Gallagher-Ford, L. (2023). Evidence-based practice improves patient outcomes and healthcare system return on investment: Findings from a scoping review. Worldviews on evidence-based nursing, 20(1), 6–15. https://doi.org/10.1111/wvn.12621