Debunked Health Myths

Disclaimer:

The information provided in this post is based widely accepted scientific knowledge. However, it is not intended to replace professional medical or nutritional advice. Before making any major changes to your diet or lifestyle, always consult with a healthcare provider.

Have you ever wondered how where our lifestyle habits come from? Perhaps you've considered that much of what we eat and how we eat it - are habits passed down to us through many generations past.

It's ok to wonder - why do we do that? Is it still relevant to me? Some habits have been recently debunked.

Here are three of these myths that were most impactful to me after changing my habits. I hope this will empower other parents to discover the secrets that have been holding society back.  

Habit 1 - You Need Three Meals a Day

Early 1800's Origin: Eating three times a day is thought to have originated during the early 1800’s when structured meal times fit the rigid schedules of factory workers in Britain. It quickly became a societal norm.

The Myth: There’s no magic number of meals. What we call “Fasting” (consuming fewer meals or only eating within a certain time window) was normal a long time ago when our bodies were used to eating less. There are times we NEED three meals (or more!) but it depends on

• your age

• whether your pregant or breastfeeding

• your activity level

• any medical conditions you have

We have been conditioned to eat three meals a day throughout life but many of us are discovering that "fasting" helps us access the second energy pathway: Ketogenesis.

Fasting done safely can help improve energy levels, weight control, improved metabolism & even manage symptoms of IBS. The truth is, the ideal meal frequency depends on the individual, not a rigid schedule.

But why do we get hungry and tired if we don’t eat three meals?

The short answer is conditioning. Our bodies adapt to their environment, so if we've been doing something all our lives, changes are it won't know how to handle a sudden change - reducing meals for instance. The good news is, we can change when we want to and it begins with listening or bodies and noticing how it feels after certain activities and meals.

It took me a month or two to adjust. After that I noticed a bunch of positive changes including:

-       No more cramping, bloating or diarrhea

-       No more afternoon slump

-       Improved mood

-       Increased focus

Experts to learn more from:

·          Dr. Mindy Pelz - Fast Like a Girl

·          Dr. Jason Fung - The Obesity Code

·          Dr. Valter Longo - The Longevity Diet

Habit 2: “Breakfast Is the Most Important Meal of the Day”

"Never skip breakfast” is something many of us were raised hearing. We’ve been told for ages that breakfast is key to jump-starting metabolism and fueling the day ahead.

Mid 1900's Origin: This idea was in fact introduced by heavily marketed by companies like Kellogg’s, who found it good for business to promote breakfast foods as essential to good health.

The Myth: While breakfast is important for many, it should not be treated as a rule for all - keep in mind that each person's needs and body are different. Many studies have found that skipping breakfast doesn’t necessarily link to poor health or weight gain. For some, skipping breakfast boosts focus and energy.

Quote: "Breakfast is no more important than any other meal—it’s about what and when you eat, not whether you eat breakfast." – Dr. David Ludwig, Harvard Nutrition Expert.

Experts to learn more from: Harvard Health on Breakfast Myths 

Habit 3   - The Food Pyramid

A weird thing happened. Until very recently, carbohydrates sat at the foundation of the food pyramid: a widely recognised and reffered to diagram which helath professionals like nutritionist and dietitians refer to when making diet plans and adivce.

The original food pyramid has carbohydrates at the bottom – meaning they should be consumed the most.  Millions of people around the world began eating much more refined carbohydrates. Here's what happened…

Late 1900's Origin: The first USDA food pyramid of the 1990s was created by a board of nutritionists and health professionals released a set of recommendations more similar to the mediterranean diet. However, a petition by the Agricultural and Food industry saw a heavier emphasis on carbohydrates pushed through. A new set of recommendations was released with grains and refined carbohydrates placed at the foundation.

The Myth: The claim that bodies run well on large quantities of refined carbohydrates and that ALL fats should be consumed in very small quantities is a myth. We now know there are bad and good types of fats & carbs and we can create a healthier diet by incorporating more of the 'good' kind.

Read more:

Luise Light, MS, Ed – A former USDA Director of Dietary Guidance and Nutrition Education Research was one of the first people to point out that the food pyramid was influenced by lobbying efforts, leading to an overemphasis on carbohydrates.

Other myths

-       “Food Additives Are Completely Safe” – We simply don’t know the long-term effects of many food additives. Some (sweeteners and food dyes) have been linked to hyperactivity in children and even cancer in high doses. It has recently been acknowledged that sulfites and additives can harm gut health. But we really don’t know yet.

"We need to re-evaluate some of the food additives marketed as 'safe.' The science shows us a different story." – Dr. Michael Greger, Nutrition Expert.

-       “Detox Diets Cleanse Your Body” - Detox diets aim to "flush out toxins." The truth is our bodies are equipped to detoxify themselves without the need for extreme diets. Simply avoid eating sugary and high fat foods & alchohol and let your body do the rest.

Read more: Harvard School of Public Health- "Detox Diets"

"Your body detoxes itself every day—there’s no need for expensive diets or products to do it for you." – Dr. Rhiannon Lambert, Registered Nutritionist.

Final Word

Health professionals are moving away from a “one size fits all” approach to more individualized choices.

As science continues to understand our individual needs for optimal health, we gain knowledge that wasn't available to our parents. We can make better choices and habits for ourselves and our families now.

It's important to teaching our children to question long-held beliefs. This will help them continue to be well informed throughout life and empower them to take charge of their own health. Our children also watch us and earn how to care for their own bodies through our example.