12 Health Myths That Need to Be Debunked
Superfoods are packed with nutrients but possess no magical properties; a balanced intake is essential.
Protein isn't just for young bodybuilders; older adults also need it for muscle repair.
You shouldn't cut back on water intake when dealing with water retention; doing so actually worsens the problem.
Few people likely still believe the literal saying that "an apple a day keeps the doctor away." However, when it comes to larger, more popular myths, it can be difficult to decide what to believe and what to dismiss.
The human body is incredibly complex, and many theories surrounding it lack any factual basis. Here, we shed light on the truth behind some of these unfounded theories.
1. Myth: Superfoods have "superpowers"
Fact: While they offer specific benefits, they possess no magical qualities. "Superfood" simply refers to a nutrient-dense food that provides a higher level of nutrition compared to others; however, relying solely on them is not enough. One must maintain a balanced intake based on the body's specific needs.
2. Myth: Protein is only for young bodybuilders
Fact: Protein is often misunderstood. It is essentially a source of amino acids that aids in muscle repair and is efficiently absorbed by the body. Protein supplements are not prescribed solely for the purpose of building muscle mass. It might also be provided to meet the body's protein requirements, given that Nepali meals are primarily carbohydrate-based.
As one ages, protein needs increase, and the rate of muscle loss accelerates. It is crucial for the elderly to include appropriate protein supplements in their diet, as these help with muscle repair and the maintenance of strength and stamina. This is not merely a post-workout supplement; it can be consumed with any meal to meet daily protein requirements.
3. Myth: Drinking water while eating destroys nutrients.
Fact: This is also a myth. Think of your stomach like a blender that mixes food and prepares it for absorption. If the meal consists of items like lentils (dal), vegetable broths, or buttermilk, you might manage without extra water. However, dry foods require fluids for digestion. Water is essential alongside food for proper digestion.
4. Myth: You should drink less water if you have water retention issues.
Fact: Water retention is caused by protein deficiency, electrolyte imbalance, or other medical conditions. If you drink less water, the body begins to hoard it because it needs water to transport nutrients throughout the body and perform vital processes. Consequently, the body conserves water, and the problem worsens.
5. Myth: Fats are always bad.
Fact: It is a mistake to completely avoid fats in an attempt to get very thin. Fats are not the enemy of the body. We need healthy fats—such as olive oil, almond oil, rice bran oil, extra virgin coconut oil, and ghee—as well as fruits that are good sources of Omega-3.
However, processed meats, processed foods, and high-sodium packaged foods are not good for health and should be eliminated from your diet.
6. Myth: Restaurant food is bad for those on a diet.
Fact: Following a diet is not a punishment; rather, it is about making improvements to your lifestyle. It does not mean you have to stop attending social gatherings that involve eating and drinking. There are many healthy options available to choose from when dining out. You can opt for green salads, clear soups, mixed vegetables, or other healthy dishes.
7. Myth: Fruit juice helps with weight loss.
Fact: Fruit juices are beverages packed with calories. It takes 4–5 oranges to make a single glass of orange juice, whereas one could simply eat a single orange. Furthermore, an important point to understand about fruit juice is that the fiber is separated during the juicing process, leaving a drink that is rich in fructose. For those dieting or trying to control calorie intake, eating the whole fruit—fiber and all—is a better choice than drinking juice.
8. Myth: To lose weight, you should cut out carbohydrates and eat only protein.
Fact: Even the healthiest diet can prove detrimental if you do not know the proper portions or balance. You cannot survive on eggs and sprouts alone, nor can you lose weight in a healthy manner by doing so. The body requires a balance of nutrients. Losing weight healthily and maintaining that state calls for a sensible, practical lifestyle and a healthy diet plan.
9. Myth: Bathing in hot water is relaxing.
Fact: From a skin health perspective, this habit can be quite harmful. Long, hot showers can strip the skin of its natural oils, making it dry and hypersensitive, and aggravating itching. Instead, it is better to take short showers using lukewarm water.
10. Myth: Bananas, rice, and potatoes cause weight gain.
Fact: These foods are part of a natural, healthy diet and should not be classified as junk food. Singling out potatoes and rice for criticism is misguided—especially if you are otherwise consuming high-sodium snacks and drinking beer. Fruits, vegetables, and carbohydrates provide a combination of vitamins and minerals that the body needs, even in small amounts. A balanced diet should include a variety of foods.
11. Myth: Drinking water before a workout makes you sick....can be done.
Fact: It is beneficial to drink water before, during, and after exercise because it keeps you hydrated. However, the amount of water to drink depends on age, gender, height, weight, and the intensity and duration of the workout.
12. Myth: Weight training makes women's bodies bulky.
Fact: Women have higher levels of estrogen, which prevents the body from bulking up quickly. Men build muscle faster because they have testosterone. Strength training helps women reduce body fat, increase lean muscle mass, and burn calories effectively.
