When it comes to health myths, it can be difficult to distinguish fact from fiction. With the endless diet and exercise tips and trends bombarding us daily on social media, TV, and the news, how do we know what's true and what's just a passing fad? Health information is often not black and white. What works for one person might not work for you. It’s important to realize that what might be considered a “myth” for some could be a “fact” for others, and vice versa. Below, we’ve debunked some common health myths.
Myth: You Can’t Be Healthy If You Are Overweight
Fact:
Weight is often linked to health, but experts agree that we need to move beyond just focusing on the number on the scale. While weight is an important factor in preventing and controlling various diseases, it’s not the only measure of health. It’s essential to focus on positive health behaviors. In fact, the stigma associated with being overweight can sometimes cause more harm to mental health than the weight itself.
Myth: You Need to Get 10,000 Steps to Be Healthy
Fact:
We’re often told that 10,000 steps a day is the magic number for maintaining health. However, this number is arbitrary. Research has shown that you can reap health benefits by taking half that number of steps. For instance, a study found that women who walked just 4,400 steps per day had a 41% lower risk of death. The key is that it doesn’t matter if you’re walking, cleaning, or running errands — moving throughout the day is what’s most important.
Myth: Stay Away From Gluten to Improve Your Diet
Fact:
Many people have adopted gluten-free diets, and it's easy to think that gluten is inherently bad for health. However, for those without gluten-related disorders, like celiac disease or gluten sensitivity, going gluten-free isn’t necessary for a healthy diet. In fact, many gluten-free foods are not necessarily healthier. What really matters is making good food choices overall, not eliminating gluten.
Myth: Drink 8 Glasses of Water a Day or You Will Get Dehydrated
Fact:
This is a common health recommendation, but it’s not always accurate. While staying hydrated is important, the "8 glasses" rule is not a one-size-fits-all solution. The right amount of water depends on your activity level and individual needs. If your urine is clear or light yellow, you’re likely well-hydrated. Additionally, other beverages and foods contribute to your daily fluid intake.
Myth: You Need to Take a Daily Multivitamin to Be Healthy
Fact:
Multivitamins are often marketed as a quick fix to fill nutrient gaps, but they are not necessary for everyone. Pregnant women may need folic acid to prevent birth defects, and certain groups, like postmenopausal women and vegetarians, may benefit from a multivitamin. However, for most people, the best way to get nutrients is through a balanced, healthy diet. Always consult with your healthcare provider before starting any supplements.
Myth: If You Want to Lose Weight, Make Sure to Eat Breakfast
Fact:
While breakfast helps some people control their appetite, it’s not essential for weight loss. In fact, some studies suggest that skipping breakfast can actually help people consume fewer calories throughout the day. A study from Cornell University found that people who skipped breakfast ended up eating about 400 fewer calories per day, showing that it’s okay to skip the meal if it fits your lifestyle.
Myth: Green Mucus Means You Have an Infection, and You Need Antibiotics
Fact:
Green or yellow mucus doesn’t always mean you need antibiotics. While it can be a sign of a bacterial infection, it could also be part of a common cold. The only way to confirm if an infection requires antibiotics is through a lab test. If you’re unsure whether you have a cold or need antibiotics, it’s best to consult with a healthcare provider.
Myth: A Flu Shot Will Give You the Flu
Fact:
This is a widespread misconception. Flu vaccines contain either inactivated virus or no virus at all, so they cannot give you the flu. Some people may experience mild side effects like a low-grade fever or sore arm, but these symptoms are not the flu and usually go away quickly. It’s important to get vaccinated to help protect yourself from the flu.
Takeaway: Don’t Believe Everything You Hear
When it comes to your health, don’t blindly trust everything you read online or see on TV. Always verify information from reliable sources and talk to your healthcare provider if you have questions about what’s best for your health. They can provide the most up-to-date and accurate advice tailored to your individual needs.
