Debunking common wellness myths

Some tried-and-true wellness guidance we can spot a mile away: get enough sleep, move your body regularly, and eat plenty of fruits and vegetables, for starters. But social media now pummels us with so-called health advice at such a rapid pace it can be difficult to know what to heed — and what to ignore.

Much of it is of dubious value. But the reason this counsel is confusing is that many wellness myths contain a grain of truth, says Dr. Leonor Fernandez, a primary care doctor at Harvard-affiliated Beth Israel Deaconess Medical Center.

"There's some good information out there," she says, "but the general problem with the Internet is that it's sometimes hard to distinguish what's reliable from what's being spread for commercial, political, or other purposes."

People can also be vulnerable to questionable advice because they're hungry for a quick fix, even when that's rarely possible.

"We're often looking for a one-pill type of solution, that one thing we can do to take care of a problem or simplify our lives to feel effective," Dr. Fernandez says. "But for most things in health, the solution lies in the balance between what you do and what you eat rather than one specific thing."

Fiction vs. fact

Dr. Fernandez dissects three common wellness myths and offers time-tested ways to improve your well-being.

1. Myth: Thin is synonymous with healthy.

TRUTH: It's not that simple. "There's certainly not just one healthy body type, and I've seen many people with a low body weight who aren't healthy," Dr. Fernandez says.

Indeed, carrying extra weight is associated with higher risks of many health problems, including heart disease, diabetes, and some forms of cancer, "so it's not realistic to say that our weight has no impact on our health," she says. "But it's a distortion to think that body mass index alone gives us a good indicator of our current health."

What you can do: Stay physically and mentally active, regardless of your size. "What matters most, perhaps, is how much we move and how connected and engaged we are," she says. "Being sedentary is definitely a negative for our health, and being heavier is sometimes associated with being sedentary."

2. Myth: Detoxes and cleanses make you healthier.

TRUTH: Your body doesn't need them, and they may do more harm than good. Maybe your sister swears that detoxes or cleanses help her feel and look better by removing toxins and jump-starting weight loss. But these tactics won't help you and may harm you, according to the National Center for Complementary and Integrative Health (NCCIH).

These approaches often involve short-term diets and periods of fasting, and they may call for teas or juices, nutritional shakes, or specific supplements or herbs. Detoxes, in particular, are marketed on the premise that they help the liver "reset" and work more efficiently to remove toxins we're exposed to in food and the environment.

But these products haven't been proven to offer any health benefits and can be dangerous for older adults, women who are pregnant or breastfeeding, and some people with underlying health conditions, according to the NCCIH. They can lead to an excessive intake of vitamins and minerals; kidney problems from drinking juices of high-oxalate foods, such as spinach and beets; and bacterial infections from unpasteurized products.

Moreover, we naturally get rid of toxins through our breath, sweat, urine, and feces.

What you can do: "My advice isn't that thrilling: eating a balanced, highly plant-based diet with fewer processed foods is better for you than any particular cleanse or detox," Dr. Fernandez says.

3. Myth: Eating before bedtime leads to weight gain.

TRUTH: Timing doesn't count as much as what's on your plate. Popular wisdom posits that our metabolism slows at night, automatically converting any evening snacks into fat. But chips or ice cream somehow tend to trump an apple while we're watching TV. It's no wonder we feel sluggish and doughy in the morning.

"There may be some truth that our metabolism and insulin secretion change at night because we're sleeping," Dr. Fernandez says. "But I suspect what you eat, and whether your eating is mindful, matter more."

What you can do: Incorporate more protein, fiber, and complex carbohydrates into dinner choices to keep you feeling full through the evening. If you still feel compelled to snack, keep healthy options available when the urge arises, such as Greek yogurt and berries or carrots dipped in hummus.

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