There is a wealth of health-related information available. Unfortunately, there is also a great deal of disinformation. There are a lot of misconceptions out there, and they could be hindering you from genuinely living well. Whether it's a fad diet, flawed study, or just a popular notion that seems to make sense but has been scientifically disproved, there are a lot of them.
Here are six health myths to debunk—and the reality to help you live a healthier life...
Myth #1: Fattening Foods = Fattening Foods
Persons began to associate fat in meals with fat in people at some point along the route. While fatty foods such as chips, burgers, and fried foods contribute to weight gain, not all fatty foods are unhealthy.
Dietary fat is vital because it supports various biological functions, according to the Mayo Clinic. The secret is to consume the proper fats. Saturated and trans fats, such as those found in fried and processed foods, should be avoided. Monounsaturated and polyunsaturated fats, as well as Omega-3 fatty acids, are better choices. Olive, safflower, and canola oils, nuts and seeds, and seafood all include these fats.
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Myth #2: Being overweight is unhealthy.
Weight and health are frequently associated in today's society. “You can be...healthy and a little overweight,” says Carol Garber of Columbia University. In fact, according to a 2010 study published in the European Heart Journal, as many as 10% of Americans may have "normal weight obesity."
The accuracy of the body mass index (BMI) in determining health has long been questioned by medical practitioners. The truth is that some persons who are labelled as obese by the BMI are actually at a healthy weight for their body. Better indications of true health are lifestyle, exercise level, food, and general appearance.
Myth #3: Taking a daily multivitamin is required.
Although vitamins are an important part of a balanced diet, they do not necessitate the use of a daily multivitamin. Certain vitamins may be required to supplement the diets of some persons. Pregnant people, for example, require additional folic acid to avoid birth abnormalities. However, for the majority of people, the goal should be to receive a diverse range of vitamins and nutrients from diet rather than taking a daily multivitamin.
There is such a thing as a vitamin overdose, according to WebMD's Dr. David T. Derrer, and too much of some vitamins or nutrients can be deadly. Pay attention to the daily intake recommendations for your gender and age, and consult your doctor or a health professional before taking any supplement, especially if you have a medical problem.
Myth #4: Crunches = Flat Abs Sit-ups are the most common abdominal workout, but completing hundreds of them won't always give you a flat tummy. According to Wayne Westcott, Ph.D., a professor at Quincy College, fat loss is more crucial than crunches for a flat stomach. Crunches can help tone your abs, but only after you've lost weight and trimmed your waistline.
A combination of aerobic and core exercise is the most effective strategy to lose belly fat. Alternate between high- and low-intensity cardio to burn fat storage, and practise strength exercises like planks and bridges to target the entire stomach, from buttocks to shoulders. If you want to add in some crunches, make sure you do them correctly; otherwise, you'll harm your back or neck instead of toning your stomach.
Myth #5: Exercising takes a lot of time.
It's difficult enough to find time to eat and sleep, let alone go to the gym, with work, family, friends, and errands. Smaller gym sessions may benefit people as much as or more than longer workouts, according to study from Arizona State University. People who took three 10-minute walks had lower blood pressure than those who took just one 30-minute walk, according to a 2010 study.
Longer bursts of cardio are still necessary for weight loss, but any activity is better than none at all. You don't need to spend an hour sweating at the gym to get the stress-relieving and health-promoting advantages of exercise. Take a walk around the neighbourhood, or even around your house or office. Aim for 30- to 60 minutes of exercise every day, but don't feel obligated to complete it all at once.
Myth #6: Bulk = Weights
This one is for the ladies: Lifting weights does not guarantee that you will gain muscle mass. Strength training is an important aspect of a well-rounded workout, but many women avoid or minimise it because they are frightened of looking like a bodybuilder. Women have lower testosterone levels than men, making them less prone to gaining weight.
Lifting weights may, in fact, be a necessary aspect of losing weight. Muscle enhances metabolism, allowing you to burn calories even when you aren't exercising and so assisting weight loss, according to research from Boston University School of Medicine. Study participants who did a combination of diet, aerobic exercise, and weight lifting shed much more fat—about 20 pounds in 12 weeks—than those who only dieted or did a combination of diet and aerobic activity.