1. Myth: I need to drink 8 glasses of water daily.
The “8 glasses” rule is a general guideline, but hydration needs vary by individual. The Institute of Medicine suggests about 3.7 liters (125 ounces) of total water intake for men and 2.7 liters (91 ounces) for women, including all beverages and food. The key is to listen to your body—drink when you’re thirsty, and adjust based on your activity level and climate.
2. Myth: Cracking your knuckles leads to arthritis.
Answer:
There is no scientific evidence supporting the notion that cracking your knuckles leads to arthritis. A pop sound caused by gas bubbles in the joint may be heard while cracking knuckles, but this does not lead to arthritis. In fact, studies have found that there is no further permanent damage associated with cracking one’s knuckles. However, repeated cracking with force or habit can cause irritation to joints or weaken grip strength over time.
3. Myth: You should never eat any fats to have a healthy diet.
Answer:
Not all fats are bad! Healthy fats like those found in avocados, nuts, seeds, and olive oil are essential for your body’s functions, including brain health, hormone production, and cell structure. The key is to focus on unsaturated fats and avoid trans fats and limit saturated fats.
4. Myth: You can lose weight by only doing cardio.
Answer:
Caloric burn from a cardiovascular exercise activity, such as running or cycling is matched by weight lifting, that is, caloric burn from a strength training. Muscle building enables you to lose more calories and burn them too when you rest. A perfect combination of a cardio and a strength training has been proven effective for overall fitness as well as loss of fat in body.
5. Myth: “Eating too late at night causes weight gain.”
Answer:
What you eat, rather than the timing of when you eat, contributes to weight gain. Consuming more calories in the morning, afternoon, or night will result in weight gain. For some individuals, late-night eating may disrupt sleep, but total caloric intake and balanced eating habits help to control weight.
6. Misconception: If you aren’t sore afterwards, you’re not working your body hard enough.
Muscle soreness (Delayed Onset Muscle Soreness, or DOMS) is not an accurate indicator of workout intensity or effectiveness. While some level of soreness can happen, it’s not necessary to experience pain to see progress. In fact, too much soreness could mean you’ve overdone it and may need rest. Regular progressive training (gradually increasing intensity) is more important than just chasing soreness.
7. Myth: Sugar causes hyperactivity in children.
Answer:
Despite the popular belief, there is no scientific evidence that sugar causes hyperactivity in children. Research has proven that sugar intake does not have a direct impact on children’s behavior or cognitive performance. However, excessive sugar can lead to weight gain and other health problems, so it is essential to maintain a balanced diet.
8. Myth: You should avoid carbs to lose weight.
Answer:
Carbohydrates are a source of energy, mainly for the brain and muscles. Instead of eliminating carbs, concentrate on the carbs you consume. Whole grains, fruits, and vegetables contain fiber, vitamins, and minerals essential for health. Limiting refined carbs, such as sugar and white bread, is more crucial than eliminating carbs.
9. Myth: A lot of protein will make you bulky.
Answer:
While it is true that protein is the basis of muscle repair and growth, increased protein alone does not build up muscle. The process requires both resistance training and a proper caloric surplus. For most, an adequate amount of protein from a balanced diet will suffice to keep one healthy and muscular.
10. Vaccines cause autism.
Answer:
This myth comes from a discredited study done in 1998, and there is no proof for it. Vaccines are safe and necessary to prevent serious diseases. Various scientific studies and extensive research reveal that there is no link between vaccines and autism. Vaccination is one of the most vital public health measures to protect individual and community health.
These myths have lived on through the years, but science and research help us debunk these myths. And always, always seek out evidence-based information when it comes to health and wellness!
