Some tried-and-true health guidance we will spot a mile off: get enough sleep, move your body repeatedly, and eat loads of fruit and veggies, for starters. But social media now bombards us with so-called health advice at such a rapid pace that it could actually be hard to know what to concentrate to — and what to disregard.
“There’s some good information out there,” she says, “but the general problem with the Internet is that sometimes it’s hard to distinguish what’s reliable from what’s spread for commercial, political or other purposes.”
People will also be vulnerable to questionable advice because they’re hungry for a fast fix, even when that isn’t possible.
“We’re often looking for a pill-type solution, something we can do to take care of a problem or make our lives easier,” says Dr. Fernandez. “But the solution to most health issues lies in the balance between what you do and what you eat, rather than one specific thing.”
Fiction vs. Reality
Dr. Fernandez breaks down three common wellness myths and offers time-tested ways to enhance your well-being.
1. Myth: Thin is synonymous with healthy.
Truth: It’s not that straightforward. “There’s definitely not just one healthy body type, and I’ve seen a lot of people with a low body weight who aren’t healthy,” says Dr. Fernandez.
In fact, carrying extra weight is related to higher risks of many health problems, including heart disease, diabetes and a few types of cancer, “so it’s not realistic to say that our weight doesn’t affect our health,” she says. “But it’s a distortion to think that body mass index alone gives us a good indication of our current health.”
What you may do: Be physically and mentally lively, irrespective of what your size. “The most important thing is how far we go and how connected and engaged we are,” she says. “Being sedentary is definitely negative for our health, and being overweight is sometimes associated with being sedentary.”
2. Myth: Detoxes and cleanses make you healthier.
Truth: Your body doesn’t need them, they usually can do more harm than good. Maybe your sister swears that detoxes or cleanses help her feel higher by removing toxins and reducing weight. But these tactics won’t show you how to and will even harm you, based on the National Center for Complementary and Integrative Health (NCCIH).
These methods often involve short-term diets and fasting periods, and will call for teas or juices, dietary shakes, or specific supplements or herbs. Detoxes, particularly, are marketed on the premise that they assist the liver “reset” and work more effectively to remove toxins we encounter in food and the environment.
But based on the NCCIH, these products haven’t been proven to supply any health advantages and will be dangerous for older adults, pregnant or breastfeeding women, and a few individuals with underlying health conditions. They can result in excess intake of vitamins and minerals. kidney problems from drinking high-oxalate foods, corresponding to spinach and beet juice; and bacterial infections from unpasteurized products.
Moreover, we naturally do away with toxins through our breath, sweat, urine and feces.
What you may do: “My advice is not so sensational: eating a balanced, highly plant-based diet with less processed foods is better for you than any particular cleanse or detox,” says Dr. Fernandez.
3. Myth: Eating before bed causes weight gain.
Truth: Time doesn’t count as much as what’s in your plate. Popular wisdom dictates that our metabolism slows down at night, routinely turning any evening snack into fat. But while we’re watching TV, chips or ice cream someway trump an apple. It’s no wonder we feel sluggish and doughy within the morning.
“There may be some truth to the fact that our metabolism and insulin secretion changes at night because we’re sleeping,” says Dr. Fernandez. “But I suspect that what you eat, and whether you eat mindfully, matters more.”
What you may do: Include more protein, fiber and complicated carbohydrates in your dinner selections to maintain you feeling full into the evening. If you continue to feel compelled to snack, keep healthy options available for when the cravings strike, corresponding to Greek yogurt and berries or carrots dipped in hummus.
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