I’ve been a wellness writer for about five years now and throughout that time, I have experimented with so many different fitness programs and diets for the sake of research.
The wellness industry is booming ever since the pandemic that experts predict it will grow to $1.1 trillion by the end of 2023. As the space continues to globally expand, it’s also led the way to theories and myths circulating wellness. Myths that I have come to find out are not only untrue but can cause more harm than good.
The cool thing about what I do is getting the chance to not only experiment with different fitness programs and diets, but I speak with experts in the wellness industry ranging from nutritionists, therapists, coaches, and even doctors. So to save you years of testing, let’s break down some common wellness myths that have circulated in the wellness industry:
1. If you are skinny, you are healthy
This one took a while for me to fully accept. As a Latinx woman with hips, I longed for the days to be super skinny but it turns out even people who seem skinny are not necessarily healthy.
Every person holds fat differently in their bodies and while it’s important to maintain a healthy weight, there is such a thing as being too skinny. People who are underweight can experience constant fatigue, dizziness, and brain fog, and can even be at risk for heart disease or fertility issues. That’s because the body needs fat in order to function day to day.
In fact, research shows that people who are “overweight” can live longer than people with low body weight. Regardless of how your body is built, it’s important to make sure that you are taking care of it the way it needs to be and not to fit into an unhealthy fad.
2. You can’t drink too much water
While the body is made up of 70% water, having too much in your body can cause more harm than good.
Studies have shown drinking too much can make the sodium levels in our bodies drop, causing hyponatremia. Signs and symptoms of hyponatremia include nausea, headache, and vomiting that can even escalate to coma.
So then what is the right amount of water you’re supposed to drink a day? According to The U.S. National Academies of Sciences, Engineering, and Medicine, the daily fluid intake for men is about 15.5 cups, and for women, 11.5 cups. Not the gallon of water we’ve been told to drink.
3. Carbs make you fat
There’s this love-hate relationship with carbs. While it’s part of the three pillars of macros (carbs, protein, fat) so many people stress the diet of high protein and low carbs.
While there are carbohydrates that you should and should not eat, not all carbs are created equal. Some carbs like potatoes, whole grains, vegetables, and fruit, have more nutrients than other foods in the carb list like processed foods and soda.
Studies show how performance athletes should consume carbs to meet the fuel requirements of their training and to optimize the restoration of muscle glycogen. Not all carbs can make you fat most, especially the fibrous carbs as it has the most significant overall health effect.
4. Exercise alone will help you lose weight
I’ve fallen victim to this myth many times: if you exercise hard enough you will lose weight and just eat what you want. I’ve used this excuse for years because what can I say, I like to eat. But let’s get real.
While exercising in high-intensity workouts like CrossFit or a spin class does require you to eat more calories, it still depends on what you are eating. If you are working out and then grabbing a burger every time you finish a workout, you literally did the workout for nothing. Instead, go for healthier options like home-cooked meals or a shake after workouts.
Fitness trainers around the globe all unanimously agree that building a healthy body depends upon the individual’s practice and lifestyle not just in fitness but in nutrition. A good rule of thumb: focus on 30% exercise and 70% on nutrition.
5. You need to have a long workout in order to lose weight
One of the reasons why I never committed to a gym routine is because in my experience, being at the gym felt like I was there for hours. And on some days, I was.
See, I use to think that to get a good workout in I need to spend at least an hour in order to make sure I got a good workout in. But now that I’m a mom and work mainly from home, I don’t have that kind of commitment readily available. Turns out, you don’t have to.
According to research, all a person needs is 30 minutes of physical activity every day. That’s it: 30 minutes of working up a sweat. It can start out small, like walking around your neighborhood or jogging on the treadmill at your local gym.
If you’re not a gym person, there are tons of 30-minute workout videos on YouTube that you can do in the safety of your own home. And the best part about it: it’s free!
6. You need a multivitamin to stay healthy
Who hear remembers growing up with vitamins? If your family was like mine, then you remember taking those Flinestone-looking vitamins as a kid. More than half of American adults take some kind of daily vitamin, but they may just be wasting their money.
While multivitamins may sound like they could help us get those minerals that we might be lacking, there’s actually no strong evidence to back up the belief. In fact, people who are eating a healthy balanced diet don’t need to take a supplement. Why? They’re getting the right amount of vitamins and nutrients from the source itself.
And a balanced diet doesn’t have to be complicated. It can start with small things like home-cooked meals, drinking more water, putting more veggies on your plate, and eating less takeout. However, before you give up vitamins altogether, make sure you consult with your doctor and get your annual physical done. Depending on overall health, vitamins, and supplements can help people diagnosed with osteoporosis, Crohn’s disease, or celiac disease.
In Summary
It’s important to recognize that wellness is a personal experience and that what works for one person may not work for another. There is no one-size-fits-all approach when it comes to wellness, and it’s important to be open to different approaches while also doing your due diligence.
Before trying any wellness product or method, make sure to research and see if those statements hold true. By understanding the good and not-so-good sides of health and wellness, we can learn from the mistakes of the past and make informed decisions about our own wellness today.
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Til next time,
Photo by Kaylee Garrett on Unsplash