Health myths and facts: Debunking common misconceptions

Generations pass on folktales as much as they hand down their most believed facts about health. While some of these could be backed by science, others might just be worthy of being declared as health myths. It is imperative that we distinguish amongst which can be supported by evidence and which once back in the past emanated as a personal belief. 

Debunking health myths: Evidence-based facts

To give yourself the right direction to maintain your health, here are a few health myths exposed- 

All fats are bad for you:

For the longest time, fats have been blamed for contributing to weight gain. While fatty foods are delicious, this isn’t the only function of fats. Saturated fats found in butter, cheese, coconut oil, red meat and trans fats found in cookies, cakes, potato chips, fries should be avoided and limited. Healthy fats such as monounsaturated and polyunsaturated fats found in salmon, nuts, avocados and olive oil are essential for our body to reduce cholesterol levels, hormone production, cell growth and nutrient absorption debunking nutrition myths against fats.

Drink 8 glasses of water: 

Haven’t your parents told you that drinking 8 glasses of water is necessary every time they find your bottle full? However, this is a suggestion more than a scientific fact. While drinking enough water is essential for hydration, it depends on individual needs according to body size, height, age and activity level. It is also imperative to consider the water we get from other beverages like caffeinated drinks and foods. 

Eggs are bad for your heart:

Egg yolks are deemed to contribute in increasing cholesterol levels. Current research shows that eggs don’t have a significant role in hiking cholesterol levels. Eating eggs in moderation, such as 1-2 per day while keeping a close watch of the cholesterol amount in your meals is considered safe.

Organic produce is healthier:

This is one of the most common health myths ever. Organic produce is grown without synthetic pesticides, fertilisers, or genetically modified organisms. These practices are indeed sustainable but they don’t justify organic produce being healthier than conventionally grown produce. 

Eating food after 7 pm or 8 pm can lead to weight gain:

It is true that metabolism slows down during sleep but what matters more is what you’re eating and how many calories it carries. Eating late in the evening or at night will cause you little trouble if your snack is healthy and you can balance its portions. 

Unrefined sugars such as honey, maple syrup or coconut sugar are healthier than refined table sugar:

While unrefined sugars retain more nutrients but this amount is so minimal that it barely makes any difference. Both unrefined and refined sugars get broken down in the same way and have a significant content of calories. 

Fruits and vegetables should be peeled before consumption:

Heavily stocked in your kitchen, fruits and vegetables are the basis of every healthy meal but have you ever wondered, what about their peels? Conveniently we end up peeling our fruits and vegetables but these peels are a huge source of fibres, antioxidants, minerals and vitamins busting a heavily believed health myth. 

Cracking your joints can lead to arthritis:

It might not be pleasant to hear someone around you crack their joints but it doesn’t put them at the risk of arthritis. The crack sound that you hear is due to the low pressure in the joint that allows the gases to form bubbles. The bursting of these bubbles is what creates the crack sound.

A detox diet can cleanse your body:

Here is another trending health myth exposed, science provides little evidence of detox diets being useful in cleansing the body of the toxins. Human body with the help of the liver and kidneys has a well defined system to cleanse itself. All you need to do is to eat whole foods, drink enough water, exercise regularly and avoid the intake of processed foods. 

Feeling cold can make you catch a cold:

Convenient to blame the cold weather when you catch a cold, isn’t it? You’ll be surprised to know that this is your top health myth debunked because the winters are not to be blamed, it is the viruses that infect us with cold. Although viruses survive better in lower temperatures, it is not the cold weather that is solely responsible. 

How to identify health myths: Tips for better health information

It is always easy to believe what we’ve always heard, differentiating between health myths and facts becomes a rather difficult job. To follow accurate health information, here are a few ways of identifying and debunking nutrition myths - 

1. Consider the source of the health information. The information must be published by reputed health organisations or put together by trusted health professionals. 
2. An accurate and flawless research will always be backed by evidence and data. You must always look out for supporting claims and proofs.
3. Science and health are ever evolving studies with numerous health myths busted over time. Look out for recent researches and check the dates before you start following anything.
4. While you try to find solutions to your health problems, beware of any unrealistic cures or promises that might swoon you. 
5. Cross check information between websites and organisations to confirm your facts, debunking any nutrition myths that might come your way.  
6. In the desperation of selling health products, there might be websites that provide false claims while being biassed to certain brands. Look out for genuine reviews and recommendations before you make your next buy. 
7. Consult a health expert to ensure that your health solution guide isn’t made up of health myths. 

Conclusion

Next time you follow something that a fellow relative or colleague tells you, ensure that you always cross check it with reliable sources. Common health myths don’t take long before they become health trends, watch out for the right ones!

Frequently Asked Questions

What are some common health myths?

Some common health myths include drinking 8 glasses of water everyday, eggs being bad for your heart, detox diet cleansing your body and eating food after 7 pm or 8 pm leading to weight gain.

How can I tell if a health claim is a myth or fact?

Look out for reliable sources and organisations who conduct researches with reliable evidence. Cross check between such sources and consult a health expert to confirm a health claim. 

What are the top nutrition myths debunked?

Top nutrition myths debunked include fruits and vegetables being peeled before consumption, drinking 8 glasses of water everyday, eggs being bad for your heart, detox diet cleansing your body, eating food after 7 pm or 8 pm leading to weight gain and unrefined sugars being healthier than refined table sugar. 

Where can I find reliable information to debunk health myths?

The best places to get reliable information to debunk health myths include websites of WHO (World Health Organisation), government health agencies, educational institutions that conduct researches, medical journals and works of healthcare professionals. 

Why is it important to debunk health myths?

It is important to debunk health myths because anything wrong that you might end up following can affect your health negatively. When such myths become a trend amongst society, the health of multiple people is at risk. One wrong step against your body can have severe repercussions, thus, ensuring the credibility of health information is a must.