Busting 5 common health myths

According to the influencer, the first exercise to increase your height is to do three sets of hanging on a bar for 30 seconds. I’ve been a monkey since I was born, and hanging out at bars is something I started doing when I was a kid and still do it now that I’m in my 40s. Hanging on a bar for 40 years didn’t do anything for my height, so it makes me think about how factual and scientific such “fit flouncer” content actually is. became.

Leaving the question of whether or not you should follow fitness, health, wellbeing and nutrition advice from someone with vague qualifications on a social media platform for another day, here are some common health myths. Let’s find out which only contains the truth.

Adding a spoonful of ghee/butter to your coffee is good for your health.Shalini Gurwin Bliss, a registered dietitian at Manipal Hospital in Gurugram, says this is a controversial topic in the health and wellness world. She points out that proponents argue that the healthy fats in ghee and butter can provide a slow-release source of energy and promote satiety. But Chandni Haldurai, chief nutritionist at Cult Fit, warns against doing this, no matter how delicious it may seem.

“Coffee with ghee or butter may sound delicious, but it’s not necessarily good. These fats provide a temporary energy boost, but their high calorie content quickly adds up. “This trend may not be helpful for people trying to control cholesterol or weight,” says Hardurai. “It’s important to remember that this extra fat can contribute to increased caloric intake and hinder your weight management efforts,” Bliss added.

Apple cider vinegar is effective and helps burn fat.The idea has gotten a lot of attention lately, as not only influencers but also gym trainers and coaches are supporting the idea of ​​consuming apple cider vinegar daily. Apple cider vinegar may have some health benefits, including improving digestion and preventing high blood sugar levels, but it’s not a miracle cure for weight gain, says Haldurai.

“There is no magic bullet for weight loss. Without complementary lifestyle changes, such as a balanced diet and exercise, simply consuming apple cider vinegar daily is unlikely to lead to significant weight loss.” says Bliss.

A comprehensive weight management strategy that incorporates nutrition, exercise, and lifestyle modifications is the only effective way to achieve and maintain weight loss. Sadly, coaches and nutritionists say it’s common to exaggerate miracle weight loss without putting in the necessary effort.

Jaggery and demerara sugar are safe:Sugar is the biggest enemy of anyone who is even remotely invested in their health. However, many people simply replace refined sugar in their diet with jaggery or Demerara sugar. The next time you add a second cup of jaggery or demerara sugar to your tea or coffee, remember that even though they are less processed than refined sugar, they are still sugar and have no effect on blood sugar levels. You have to remember that you can give.

“While they may be a slightly preferable solution because they are less processed and contain no micronutrients, people with prediabetes or diabetes should not choose them. Anyone consuming it should practice moderation and watch their blood sugar levels,” warns Haldurai. Moderation is all about sugar, Bliss warns, and consuming sugar substitutes is key.

Freshly squeezed cold-pressed juices are healthy.Indeed, freshly squeezed or cold-pressed fruit juices retain more nutrients than packaged juices. However, such juices contain little or no fiber. Whole fruit has the most benefit, says Haldurai, because it’s rich in fiber, which slows the absorption of sugar. However, if you must consume fruit in liquid form, smoothies made with whole fruit, yogurt, or vegetables are preferred, as they retain dietary fiber and provide a more balanced vitamin profile. .

Hanging leads to increased height:I saved the best for last. If we could actually grow taller just by hanging from a bar, many of us would be giants. There is not enough evidence or research to support these claims, says Dr. Amite Pankaj Agarwal, professor and head of the department of orthopedic surgery at Fortis Hospital, Shalimar Bagh, New Delhi.

“It’s a myth that certain exercises and stretching techniques, such as pull-ups and hanging from a bar, will make you taller,” says Agarwal, dismissing the lofty claims.

Height growth depends on many factors, from genetics to diet to muscle strength, explains Dr. Poonam Sidhana, a neonatologist and pediatrician at CK Birla Hospital in New Delhi. “People who go out and play sports like basketball are more likely to grow taller.” They get stronger because they’re actually running around and can use all their big muscles. So it’s really a combination of things and not a single activity,” adds Sidana.

Shrenik Avlani is a writer and editor. How to do Shivfit, A book about functional fitness.