Some of the Worst pieces of Health Advice you should NEVER follow!
When it comes to being healthy, you’re just trying to do your best. But it can be tricky to know what you should and shouldn’t do when you’re constantly being bombarded with health advice from all directions. Turns out, some of the common and age-old advice you’ve heard or read all over the internet is actually...wrong!
Today I’d like to shed some light on some of the *worst* pieces of health advice you should never follow - and why.
Before I get started, I hope you enjoyed last week’s newsletter on “Altruism and how being kind has been proven to improve your life in many unexpected ways”. If you missed it, you can use this link, here.
OK, hold on, let’s bust some of those health myths you’ve wondered about 🧐
You should try an elimination diet to lose weight:
Wrong. An elimination diet is just what it sounds like! It involves eliminating certain foods from your diet. But it's designed to help figure out if you have any food intolerances or allergies - not to lose weight.
For weight loss, focus on exercise over diet:
People have argued this for years, but research actually suggests the opposite is true. The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 500 to 700 daily calorie deficit you'd need to lose a pound in a week through working out. That doesn't mean exercise isn't important - absolutely it is! But it's crucial to eat well when weight loss is your goal.
Don't eat before bed to avoid weight gain:
Nope, you actually don't need to worry so much about taking this advice. Several studies suggest the opposite, that eating a snack before bed can help you feel more satiated and eat less overall. But there's no real convincing data to prove that eating just before bed is a significant factor in weight gain - or weight loss for that matter. Follow your hunger cues and eat when you need fuel.
Do a body wrap to lose weight fast:
People claim that body wraps can help you drop pounds fast, but it's not the kind of weight loss you're after. Body wraps could make you look thinner and may even cause you to lose a few pounds, but it will all be due to losing water weight - and therefore will be temporary.
Detox teas are safe and effective for weight loss:
There are *tons* of teas on the market that claim to help you de-bloat and flush toxins out of the body, and help you drop pounds fast. Pause: These sips tend to feature ingredients with laxative or diuretic properties, meaning they really just make you have to poop or pee. (So, you might feel lighter in a sense, but you won't really lose weight in a meaningful, long-term way.) These teas also have not so pleasant side effects a lot of the time, like painful gas, diarrhea, nausea, and more. Steer clear.
MY WEIGHT LOSS ADVICE:
If you want to lose weight, you're not alone — approximately 70% of American adults are obese or overweight. Even with healthy lifestyle changes, regular exercise and a balanced diet, losing weight can still be a challenging prospect for many of us. That’s why our health centers offer several medical weight management solutions, including semaglutide, which can make your weight loss journey easier while reducing the risk of future health complications. Make an appointment at the front desk if you are ready to lose weight once and for all…
To kick a hangover ASAP, chug a sports drink:
Certain drinks “might” help replace electrolytes - sodium, potassium, phosphorus, chloride, calcium, and magnesium - and generally help regulate fluid levels in the body. But most hangovers aren't linked to an electrolyte imbalance. So, while sports drinks might help you rehydrate, they're unlikely to magically cure your hangover.
MY HANGOVER ADVICE:
Most of us are familiar with the unmistakable symptoms of a hangover; headache, nausea, sweating, a rapid heartbeat, shaking and feeling altogether rotten. The causes of these symptoms are simply due to the toxic effects of alcohol and its’ metabolites on both the brain and the body.
When alcohol is metabolized (broken down) in the body it is formed into a substance called acetaldehyde, a substance that is toxic at high levels and can be a major cause of your hangover symptoms.
Our body naturally tries to neutralize these toxic compounds through a powerful antioxidant called Glutathione. If we drink alcohol in greater amounts or over an extended period of time then Glutathione becomes depleted and toxic damage accumulates. Our body’s ability to detoxify is then compromised and in turn its’ ability to make the immune cells that protect us from colds and infections. Hence why many of us get sick during periods of drinking alcohol.
We can help to neutralize this toxic situation by adding external sources of Glutathione. You can buy Glutathione online, although the quality of the product, the dose and its delivery system are very important. No product can eradicate the damage excessive drinking causes, but we can at least offset some of this damage. Please ask the front desk if you have questions about Glutathione.
You should clean yourself with wipes after going number two:
The skin around your anus is actually super sensitive, so you don’t want to over-clean it. Wiping too much and using scented, packaged wipes can also cause irritation or even microscopic tears (fissures) or leave the area too moist, and in turn, making it a breeding ground for bacteria. When it comes to cleansing your tush, just use a minimal amount of toilet paper and rinse the region with warm water thoroughly in the shower.
Douche to clean your vagina:
Your vagina is like a self-cleaning oven. It has a delicate microbiome that works hard to keep itself healthy. Douching messes with this and can actually raise your risk of developing certain infections. So, take a pass.
Use a jade egg to strengthen your vagina:
Please ignore this fake news. A jade egg is an egg-shaped weight that you insert and hold inside your vagina. The egg has been said to strengthen your pelvic floor, by requiring those muscles to clench to keep it in place. But because the eggs are made of stone, they're porous and can absorb bacteria - bacteria that you can't fully remove during cleanings. It can also be hard to remove them because they're slippery. All in all, definitely take a pass.
MY PERSONAL HYGENE ADVICE:
Just like the skin on your face, your anus and private parts are covered in good and bad bacteria, which work together to find homeostasis and keep your privates in tip-top condition. With wet wipes and douching, you wipe away the good bacteria and the balance becomes a problem. When there's an imbalance, you can wind up with irritation, rashes, or fungal or bacterial infections. When the homeostasis in the biome is altered, bad bacteria starts to populate fungus or irritation. Even wet wipes that are "chemical-free" will do this. Keep your privates balanced by not introducing foreign objects or products.
Drink apple cider vinegar when you have a cold:
People claim that drinking a diluted solution of apple cider vinegar will change your body’s pH levels to create an environment where bacteria and viruses can't live.
Most colds are caused by viruses - not bacteria - which means it's not going to do much anyway.
Don't worry about getting the flu more than once:
Unfortunately, this is not the case. There are several strains of the flu that circulate on any given year and, even if you caught one strain of the flu, it doesn't mean you're not able to catch another strain.
MY COLD AND FLU ADVICE:
Most over-the-counter medications only treat the symptoms of viral infections; and don’t actually help the immune system fight the infection. The following are some natural modalities you can utilize to both address symptoms, as well as boost your immune system, if you do come down with an illness:
Self-care: When battling upper respiratory infections, top priorities are plentiful hydration and rest. Drink plenty of fluids; homemade vegetable or bone broths are also extremely beneficial. Various herbal teas/hot drinks can help with hydration and reducing symptoms; good choices include peppermint, ginger, eucalyptus, chamomile, and hot water with lemon, honey, and cinnamon.
Sore throats: Salt water gargles are excellent for loosening mucus and helping fend off bacterial throat infections. Hot teas and lozenges containing slippery elm are excellent demulcents (to relieve minor pain and inflammation of mucous membranes) for soothing irritated sore throats. Two tablespoons of honey in hot water can also help to soothe and decrease throat inflammation and pain. Chamomile and peppermint teas are also helpful for soothing irritated sore throats, as are teas or infusions made from marshmallow root and licorice root, both of which can act as soothing demulcents.
Respiratory congestion & sinuses: For respiratory congestion, use a humidifier, vaporizers, or steam inhalers, spend time in steamy baths or showers. For a respiratory cough make sure to use a massage gun to percuss the lung field (most helpful). Vaporizers and inhalers can also be used with decongestants or essential oils such as eucalyptus, menthol, peppermint, or frankincense. Nasal irrigation using a net pot or nasal irrigation bottle are very beneficial. Buffered saline is easy to make or can be purchased in packets and eliminates any irritation to delicate, irritated mucous membranes.
SUPPLEMENTS, NUTRIENTS, AND FOODS TO SUPPORT IMMUNE FUNCTION
There are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness. For preventing and treating viral upper respiratory infections, consider some of the following:
Vitamin C: Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory.
Vitamin D: Vitamin D, known as the “sunshine vitamin,” is one of the most important and powerful nutrients for supporting the immune system. Numerous studies have shown that it helps reduce the risk of colds and flu. Unfortunately, a high percentage of the population is deficient, so daily supplementation (ideally in the form of vitamin D3) offers the best protection.
Vitamin A: For short-term use and particularly for those with moderate vitamin A deficiency, supplementation can be extremely helpful in supporting the body’s ability to fight infections, particularly with regard to respiratory infections.
Zinc: Zinc plays a significant role in boosting immunity. Often available as lozenges, zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset.
Selenium: Selenium, a key nutrient for immune function, is also an antioxidant that helps boosts the body’s defenses against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts.
Honey: Honey, preferably raw, is a good demulcent (it relieves minor pain and inflammation of mucous membranes), has antioxidant properties, and has some antimicrobial effects. It is helpful for coughs and sore throats and can be added to hot tea.
Garlic: Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
Probiotics: Probiotics contain “good bacteria” that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children.
Come in, or call the office if you aren’t feeling well. We can help you get some relief, or get your immune system balanced to keep you strong!
It's better to drink alkaline water than regular water:
Alkaline water is water that falls around 8 or 9 on the pH scale, about 1 to 2 levels above regular water's neutral pH (7). Fans say that alkaline water prevents your body's pH from becoming too acidic, by counterbalancing anything that would bring down your pH. But there's really no conclusive evidence that alkaline water is any better than plain old water. It is much more important to drink clean, filtered, non-chemical laden, water. If possible, stay away from tap water and drink spring water stored in glass containers (or at least stored in non-BPA plastic).
It’s important to eat foods with probiotics added to them:
While it likely can't hurt, getting your probiotics this way likely isn't doing much. Many of the probiotic strains added to foods are chosen because they're safe and can be manufactured cheaply and easily. Basically, they're not necessarily the best ones for your health. Instead, eat foods with naturally occurring probiotics (kimchi, kombucha, or fermented active foods), or speak to the front desk about a suggested supplement.
You absolutely need to take a multivitamin:
Not everyone needs to take a multivitamin. If you eat a well-balanced diet with lots of fruits and vegetables in it, you may be getting sufficient amounts of vitamins and other nutrients already. Before you waste your money, talk with us about your eating and lifestyle habits to help gauge whether a multivitamin makes sense for you and would actually fill a nutritional deficiency.
MY NUTRIENT BALANCING ADVICE:
Everything you need to know about the state of your health can be determined from within. There are specialized diagnostic testing, which observes markers of disease and function throughout the entire body. Functional Medicine optimizes your health and identifies the root cause(s) of any symptoms that you may be experiencing. Our goal is to recognize deficiencies and imbalances within your system. Once those deficiencies are identified, our doctors will prescribe a personalized treatment plan designed to help you correct any imbalances so you can achieve your health and feel better.
You should worry about your genetics first when it comes to Alzheimer’s risk:
Yes, having a family member with Alzheimer's disease may increase your risk of developing it yourself down the road. But, lifestyle factors also play a huge role! Diet, exercise, and sleep can help you slow or even stave off the brain degeneration associated with Alzheimer’s - and those are factors you actually have control over.
MY ALZHEIMER’S ADVICE:
There's good evidence that a healthy lifestyle can help reduce your risk of developing dementia when you're older.
A healthy lifestyle can also help prevent cardiovascular diseases, such as stroke and heart attacks, which are themselves risk factors for Alzheimer’s disease and vascular dementia (the 2 most common types of dementia).
Research has proven that by modifying our risk factors we are able to change, our risk of dementia could be reduced significantly.
What's good for your heart is also good for your brain. This means you can help reduce your risk of dementia by:
Eat a healthy, balanced diet - Too much sugar is linked to type 2 diabetes and our previous research has identified type 2 diabetes as a risk factor for dementia. This study backs up this evidence, suggesting that excess sugar can increase our risk of Alzheimer's disease, and all types of sugar – from fruit juice to lemonade – have the same impact. What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.
Maintain a healthy weight - Packing on the pounds as you pile on the years? Midlife obesity accounts for 7 percent of Alzheimer's cases in the U.S.
Exercise Regularly - follow the recommended guidelines of doing at least 150 minutes of moderate-intensity aerobic activity each week (brisk walking, cycling or dancing) add in strengthening exercises at least twice a week, such as gardening or yoga.
It's also important to sit and nap, LESS, so try to get up and move around regularly. For example, take the stairs, walk up escalators, and make phone calls while standing up. A recent study has found that older adults who regularly nap for more than an hour a day had a 40% higher risk of developing Alzheimer's disease.
Keep alcohol to a minimum - if you must, keep it to one glass of wine 2-3 times per week, spread it out among several days, not all at one time
Get quality Sleep - sleep isn't just good for your memory; it can actually reduce your risk of dementia - and death. Although it has been known for some time that individuals with dementia frequently have poor, fragmented sleep. Read these studies explaining that if you don't get enough sleep, you are at increased risk for dementia
Stop smoking
Keep Learning - get serious about keeping your brain sharp. Engage in new learning throughout your lifetime.
Keep your blood pressure at a healthy level
The Bottom Line
As you can see, many of these health myths are outdated and wrong.
But, when it comes to health myths, how do we separate fact from fiction?
We all want a quick fix to be healthier, and there are a multitude of diet and exercise tips and trends bombarding us daily on social media, TV ads, and making headlines.
But how do we know what’s true, and what’s just a scheme or fad? When it comes to health information, how do you separate fact from fiction?
Keep in mind that health tips are not always black and white. What may work for your neighbor or sister, may not work for you. It’s important to realize that what may be a “myth” for some, may be a “fact” for you, and vice versa.
I hope that today’s newsletter has cleared up some of the confusing information out there; and that the Functional Medicine approach we use here in our offices can offer you clear insight as to the root causes of many health issues.
Feel free to come talk to us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
Remember, the (5) Essentials we talk about at Ferguson Life Health Centers are…
Mindset
Nerve Supply
Nutrition
Exercise
Minimizing Toxins
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…
This is life changing!
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