The Truth Behind Six Health and Wellness Myths

Katy Weniger, IIN Content Writer

You’ve likely heard a claim about a food, exercise regimen, or wellness trend, and shared it with others, only to find out later that it’s either inaccurate or flat-out untrue. Few fields are as rife with misinformation as health and wellness.

The overlap between sound scientific research and the emotional component of personal health leaves the space wide open for misinterpretation, which isn’t a bad thing. However, companies will take advantage, especially when looking to sell you a product that will miraculously solve all your health concerns! Learning to discern whether claims are valid or have truth to them will take time and practice, and we’re here to help.

How to tell fact from fiction

With social media, ideas and claims reach large audiences super quickly, and it’s good to be skeptical of claims that sound too good to be true. Before trusting information, make sure it’s legitimate.

Consider the source. Click away from the story to investigate the site it originated from, including its mission and other articles.

Read beyond the headline. Headlines are written to grab your attention, but often don’t tell the whole story. Make sure to read the entire article, not just take the headline at face value.

Research the author. Is the author (or group) credible? Have they written about this kind of information before? Do they have any ties to businesses sponsoring them or the piece they’ve written? Are they real?

Where’s the support? Make sure any claims are backed up by real, credible evidence from reliable sources. Click on provided links to explore the information they give as support.

Check the date. Old information – especially in the health and wellness community – can have been proven wrong. Outdated facts and figures can tell a completely different story than current information provides.

Six Health and Wellness Myths and the Truth Behind Them

Health and wellness myths range from slightly suspicious to downright dangerous. These six health and wellness myths have been circulating for years – let's break down the myths and explore the facts instead.

Myth #1: Eggs are bad for you

Few foods have as controversial a history as the incredible, edible egg. Long an affordable, protein-rich staple of diets around the world, the egg has been maligned for its high cholesterol content in recent decades.

High cholesterol is a serious health issue. Cholesterol is a waxy substance naturally produced by your liver; in excess, it can clog arteries and cause stroke and heart attack. For many years, the US government’s dietary guidelines have cautioned against eating foods like shrimp and eggs, citing older, observational studies that found that eating yolks and other cholesterol-rich foods caused a rise in cholesterol levels.

Myth Busted: In recent years, scientists and doctors have been calling these studies into question. Research now shows there’s only a weak relationship between the amount of cholesterol a person consumes, and their blood cholesterol levels. In a now-infamous study from Harvard, researchers found that eating about an egg a day was not associated with a higher risk of heart disease.

Myth #2: Drinking lemon water in the morning causes weight loss

Lemon water – especially first thing in the morning – is touted as a near-miracle by influencers and everyday people alike. Proponents claim that drinking lemon water kick-starts weight loss, improves digestive health, clears skin, and increases energy levels.

Myth Busted: While upping your water intake can help improve your gut health, provide clearer skin, increase energy levels, and help with weight loss, it’s just one part of the puzzle. Weight loss is achieved through a combination of diet and exercise and is not recommended to be done in dramatic or dangerous ways. Plus, too much citric acid – what makes lemon sour – can erode tooth enamel and increase your chances of developing heartburn through increased gastric acid production.

Myth #3: Cracking your knuckles leads to arthritis

Arthritis develops when cartilage within the joint breaks down and allows the bones to rub together. Your joints are surrounded by a synovial membrane, which contains synovial fluid that lubricates them and prevents them from grinding together. When you crack your knuckles, you’re pulling your joints apart. This stretch causes an air bubble to form in the fluid, which eventually pops, creating that familiar sound.

Myth Busted: The sound of knuckles cracking is simply a release of gases from between the joints. Joints may creak, crack, and pop, but those noises typically have nothing to do with your risk of arthritis. Just because the practice doesn’t cause arthritis, many say it’s still a good idea to avoid popping joints when possible. Chronic knuckle-cracking may lead to reduced grip strength.

Myth #4: You only have to use sunscreen on sunny days

Skincare is essential, especially on days you’re spending time outdoors. And it sort of makes sense – the sun is out, so we need to wear sunscreen. The sun is strongest between the hours of 10 AM and 4 PM, and the sun’s UVA and UVB rays can even penetrate windows that don’t have a UV protection layer on them.

Myth Busted: Sunscreen on sunny days is a good start, but dermatologists recommend wearing sunscreen every single day. Skin cancer is the most common form of cancer in the United States, with one in five adults affected in their lifetimes. And though most people think we need sun exposure to get vitamin D, certain foods can contribute up to 20% of our daily vitamin D requirements.

Myth #5: Natural sugars are better for you than refined or added sugars

Sugar seems like a swear word these days! The introduction of more types of refined sugar into the market in recent years has only intensified the discussion around its impact on health. Within the category of refined sugars are added sugars, including high fructose corn syrup (HFCS), cane sugar, dextrose, malt sugar, fruit juice concentrates, and more. Natural sugars are those that occur naturally within food (has not been added) and include fructose (in fruits) and lactose (in dairy).

Myth Busted: While sugar can contribute to weight gain, obesity, diabetes, and cancer, research shows that your body cannot differentiate between naturally occurring sugars and added sugars. This doesn’t make an apple and a cookie nutritionally equivalent, only that sugar is sugar. However, you must consider the other ingredients present. For example, an apple is high in sugar, but it’s also full of essential nutrients like fiber.

Myth #6: Organic produce is pesticide-free

Conventional farming can use genetically modified crops that are resistant to disease and pests, as well as use pesticides to do the same. Pesticides are chemicals sprayed onto crops that help prevent disease and pests, too. Organic produce is defined by the USDA as produce “certified to have grown on soil that had no prohibited substances applied for three years before harvest,” as has long been considered the gold standard for produce.

Myth Busted: Organic produce does use pesticides. While these levels are lower than conventionally farmed produce, it doesn’t guarantee that they are free from pesticides and other processes to protect the plants while they grow. And if organic produce is grown alongside conventional farms, it can be exposed to airborne pesticides.

The Bottom Line

If you ever hear a claim that sounds too good to be true, it probably is. Be sure to use common sense, be skeptical, and always back up your information with reliable sources. And remember that what works for you may not work for others, and vice versa. IIN calls this bio-individuality: the idea that everyone has their own path to health and happiness.

Food and Your Mood: Its Impacts on Mental Health

Katy Weniger, IIN Content Writer

Good mental health translates to good physical health – and the inverse is also true. Being physically well affects mental health. Research shows that proper nutrition and regular exercise play an enormous role in supporting mental well-being. It’s also harder to keep mentally well when you’re eating less-than-nutritious foods. Studies show that fast food (a convenient, easy choice for those struggling with their mental health) can lead to feelings of depression and higher levels of anxiety.

So how does diet actually impact your mood? Let’s travel to the gut and find out!

The Two-Way Connection of Nutrition and Mental Health

Mental illness is one of the most common conditions that affect people worldwide. According to research published in June 2022 by the World Health Organization (WHO), nearly a billion people around the globe suffer from some form of mental disorder. The figure gets even grimmer when you realize that it includes nearly one in seven teenagers worldwide.

The WHO also found that rates of depression and anxiety have skyrocketed 25% since the beginning of the COVID-19 pandemic. And according to WHO director-general Tedros Adhanom Ghebreyesus, “Good mental health translates to good physical health.... Investment into mental health is an investment into a better life and future for all.”

If you have a mental illness, struggle emotionally, or have mental health concerns – or know someone who does – there are ways to get help. Organizations like CheckPoint, HelpGuide, and the National Institute of Mental Health all offer resources to find help for you, a friend, or a family member.

The relationship between the food you eat and your gut

Have you ever been nauseated before important events? Do feelings of anxiety send you running to the restroom? The gastrointestinal (GI) system is highly sensitive to our emotions – there’s a reason it’s known as a “gut feeling.”

Your GI tract is home to trillions of bacteria that influence the production of neurotransmitters, which are chemical substances that work around the clock to carry messages from the gut to your brain (and then back to the gut – it's a feedback loop). A well-rounded diet promotes the growth of bacteria that improve neurotransmitter function, while a poor diet can lead to inflammation and slow down production of neurotransmitters. Two chemicals integral to good mental health – dopamine and serotonin – are part of this process as well. Serotonin, in particular, is mainly manufactured in the GI tract, which means that feeding your healthy gut bacteria leads to proper production of this feel-good hormone.

This connection between gut and brain has become clearer over the years, with research revealing that they are intricately linked. Poor gut health has even been reported as one possible cause for several mental disorders, including anxiety and depression. Stress can exacerbate digestive problems, and digestive upset contributes to stress levels. Managing mental health and gut health are nearly one and the same.

Six Foods to Boost Your Mental Health

Certain foods and food groups have the potential to improve your mental health, working as a complement to appropriate coaching, psychological counseling, and any medications your care team determines necessary.

Whole grains

Whole grains are digested more slowly than processed grains, reducing blood sugar spikes that can cause inflammation and, therefore, spikes in anxiety. The creator of the Anti-Inflammatory Diet and Food Pyramid, Andrew Weil, MD, recommends eating at least three to five servings of whole grains each day to improve inflammation levels. Whole grains include brown rice and wild rice, barley, steel-cut oats, and quinoa.

Fermented foods

Fermented foods are key to a healthy digestive system and gut, as they balance the ratio between good and bad bacteria. They have both probiotics and prebiotics, which are crucial for gut health. An Oxford University study shows that eating prebiotics – foods that feed probiotics to create a healthy gut – reduces cortisol (the stress hormone) response, improving emotional well-being. Fermented foods include kimchi, sauerkraut, pickles, kombucha, and kefir.

Leafy greens and cruciferous vegetables

Leafy greens, such as kale, spinach, collards, and Swiss chard, are high in folate, which helps your body manufacture the mood-regulating chemicals serotonin and dopamine. Higher levels of these “happy hormones” correlate to lower levels of cortisol in the bloodstream.

Cruciferous vegetables like broccoli, cauliflower, and cabbage contain high levels of fiber, a key component in supporting gut health. Researchers found that a diet including enough fiber “potentially lowers inflammation by modifying both the pH and the permeability of the gut.” Lower levels of inflammation can then alter neurotransmitter connections and reduce symptoms of depression.

Foods high in omega-3s

Research shows that rates of depression are lower in countries where the populations consume higher amounts of fish. It’s thought that the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – which help develop brain tissue – can prevent depression and anxiety. Foods high in omega-3 fatty acids include salmon and cod, chia seeds, walnuts, and flaxseed.

Garlic and onions

Members of the allium family, garlic and onions are rich in prebiotics, delivering fiber and nutrition to your gut microbiome. Allium flavanols have anti-inflammatory effects and can prevent oxidative stress that’s been linked to depression and anxiety.

Foods high in vitamin D

Rates of depression are higher in people who have a vitamin D deficiency. It’s also thought to play a role in seasonal affective disorder, or SAD – depression that commonly starts in the fall, lasts through winter, and subsides in the sunnier spring and summer months. Our bodies produce vitamin D after sun exposure, but too much sun exposure can lead to an increased risk of developing skin cancer. Foods high in vitamin D include eggs, mackerel, mushrooms, and vitamin D–fortified milk.

The Bottom Line

The principles of nutritional psychology tell us that psychiatry and nutrition are tied. Psychologist and IIN visiting faculty member Drew Ramsey, MD, emphasizes this connection and recommends focusing on nutrient-dense food as a way to find balance when dealing with food and mental health.

But nutrition is just one part of ensuring mental well-being. Protecting your mental health also involves learning coping skills, allowing yourself to say no when the situation calls for it, practicing meditation and grounding techniques, drinking enough water, and seeking help from professionals when you need to.

IIN takes an integrative and holistic approach to wellness, embracing and teaching the concept of integrative nutrition. Integrating all aspects of well-being – from adequate nutrition to fostering positive relationships to having a fulfilling career – helps to create a well-rounded, satisfying life.

Our taste buds can help us be more healthy!

A little bit of a lecture then some good stuff!  Life and health are so intertwined in our lives, you really can’t have one without the other.  Although our goals in this century have been focused on youth and beauty, as I mentioned in my last blog, it fades through passages of life.  The resilience of living is about awareness of your health, what you put in your mouth, how well you eliminate, what exercises you do to move the blood and chi through your body.  If you are in relatively good health, you were given a gift - treat your body like that.  As you know, our foods today are geared toward our tastes (which can change if you want it to!).  The elements of taste to pay attention to from TCM:

The five elements of taste in Traditional Chinese Medicine (TCM) are salty, sweet, bitter, sour, and pungent. 

Salty 

1. A cooling, moistening, and detoxifying flavor that enters the kidney channel

2. Purges and softens hardness and phlegm

Sweet 

1. A tonifying, harmonizing, and decelerating flavor that influences the spleen, stomach, and pancreas

2. Strengthens and reinforces the body in cases of fatigue or deficiency

Bitter 

1. A cleansing flavor that dries dampness and promotes urination

2. Clears heat and edema

3. A common flavor of herbs that support the circulatory and nervous system

4. Bitter flavors can warn us of potentially toxic substances

Sour 

1. An astringent and absorbing flavor that holds in fluid and stops discharge

2. Associated with the liver and gallbladder, the wood element, green, and spring season

3. Examples include lemon, vinegar, and fermented food

Pungent

1. A flavor that disperses and promotes the circulation of Qi and Blood 

2. Associated with metal and autumn, pungent foods are said to benefit the colon and lungs 

Each element enhances your health but excess over any of them is detrimental, which leads to imbalances! 

Be aware of how each taste, in balance, feels and incorporate them in your meals for a balanced health!

Live long, Live healthy!