With few exceptions, minimizing misinformation is a very good thing. And that’s exactly what the following wellness “myths” are – misinformation that unfortunately has withstood the test of time; inaccurate assumptions and statements that continue to find their way into our social feeds and our conversations.
Some were originally rooted in and supported by science – but science evolves, and so does our understanding of wellness and nutrition.
Others have been perpetuated by well-intentioned-yet-misinformed individuals – and occasionally by the not-so-well-intentioned, looking to capitalize on our insecurities, self-doubt, or sheer desire to be (or look or feel) healthier.
Ultimately, it doesn’t matter the reason. What matters is that we take the time to educate ourselves on what really matters. Make a conscious choice about how and where we choose to spend our energy and focus as it relates to nutrition and wellness.
Here are 8 wellness myths that we hope to put to rest:
Breakfast is the Most Important Meal of the Day
Brands like Kellogg’s and General Mills have used variations of this statement as marketing slogans to promote their breakfast cereals for decades, though no one is quite certain about just how this definitive statement got its start.
Regardless, as the body of research on intermittent fasting continues to support a multitude of benefits from the practice, the ‘must eat breakfast’ doctrine is worth reconsidering.
Depending on the timing of one’s fasting and fueling windows, there may or may not be a traditional ‘breakfast’ meal as a part of an intermittent fasting regimen.
Peer-reviewed studies show improvement in health markers like weight, waist circumference and body composition, along with blood pressure, cholesterol, and glucose and insulin levels. There are also benefits of intermittent fasting that tend to be less quantifiable, like energy levels and mental clarity, along with gut health and brain health.
And ironically, for those who do opt to eat breakfast, cereal is actually one of my least favorite breakfast recommendations. Most are high in carbs with minimal protein, and often minimal fiber as well. Instead, I prefer a protein-rich breakfast, including something along the lines of eggs, Greek yogurt or a produce-packed protein smoothie.
Fresh Is Always Better
Fresh is great, but fresh can also mean a shorter shelf life and higher price tag, especially when we’re talking about produce. Don’t get us wrong – we love our seasonal produce from local farmers – but we also don’t want you to feel bad about also incorporating frozen fruits and vegetables. “Frozen produce is typically harvested and frozen within hours, whereas fresh produce can take an extended time to reach us, especially when we’re talking about typical supermarket produce,” says Lauren Berry, RDN, LDN, Supervisor of Lifestyle Nutrition with Ochsner Health. “Fruits and vegetables start losing nutrients as soon as they’re picked – plus there’s travel time and exposure to elements like heat and light, all of which can deplete nutrients further.”
There’s also less waste: “With frozen produce, we use what we need and freeze the rest, we’re not risking spoilage. We’re also not discarding parts that we may otherwise not use, like stalks, cores and leaves,” says Berry.
A Glass of Wine A Day Is Good for You
It’s easy to justify regular drinking with the rationale that a drink a day is good for our hearts. Turns out, however, that the negative health consequences of alcohol at any level appear to outweigh any benefit.
A 2023 analysis of 107 studies involving nearly 5 million participants over four decades found no health benefit of alcohol, at any level.
In fact, data shows that consuming even a small amount of alcohol poses a level of risk to our heart health. And as little as one drink a day can increase our risk of issues like breast, colon, rectal and throat cancer. Two drinks daily significantly raises our risk of oral cancers, traffic injuries and violence-related injuries, and is also associated with premature shrinkage in our brains, an occurrence that is typically seen primarily with aging.
And quite possibly the most ironic of all: we often turn to alcohol to relieve stress, sipping wine or a cocktail to unwind. The reality, though, is that consuming alcohol on a regular basis actually revs up our anxiety response. It leaves us feeling more stressed, so we’re likely turn to alcohol to decompress, which in turn fuels more anxiety. It’s a vicious cycle.
Fortunately, the zero-proof movement has been gaining momentum, making it easier (and more socially acceptable) to sip a booze-free drink at restaurants, bars and social events. And of course (shameless plug), our Ochsner Eat Fit team has “Craft: The Eat Fit Guide to Zero Proof Cocktails,” a beautiful resource for those looking for recipes and inspiration to make elevated cocktails sans the alcohol.
High Cholesterol Foods Are Bad for Our Heart
So here’s the thing: we’re talking about two different things. There’s cholesterol in our food, and then there’s cholesterol in our bodies.
“Foods high in cholesterol aren’t inherently ‘bad’ for us because dietary cholesterol has a limited impact on blood cholesterol levels for most people,” says chef-dietitian Leah Sarris, MBA, RDN, LDN, CCMS, Director of Culinary Marketing and Education for Wild Hive communications firm.
“Research points to factors like trans fats and animal-based saturated fats, also refined carbohydrates and added sugars, that play a more significant role in heart health.” So while foods like eggs and shrimp are high in cholesterol, they’re also very low in saturated fat, with no trans fats, added sugars or processed or refined carbohydrate. Plus, notes Sarris, these foods are also rich in essential nutrients that support healthy brains and bodies.
We Need Eight Cups of Water Every Day
Some recommendations say 8 eight-ounce cups, others suggest we sip 100 ounces of water daily. The reality, though, is that our fluid needs can vary widely.
To determine your optimal hydration level, simply divide your weight (in pounds) by two, and that’s approximately how many ounces of fluid you should aim for as your baseline (plus another 16-24 ounces to replace every pound of sweat lost during exercise).
And it doesn’t have to be just water – any (alcohol-free) fluid counts. For years it was assumed that beverages like coffee and tea were dehydrating, but science has proven otherwise. While the caffeine itself is a diuretic, the amount of liquid in beverages like coffee or tea serves to offset caffeine’s diuretic effects.
New Orleans-based dietitian Amy Davis, RDN, LDN, also points out that foods like fruits, vegetables, soups and smoothies have a high water content and also ‘count’ toward our daily fluid goals.
Salt Is Bad for Us
For many, a high-sodium diet can exacerbate hypertension. But cutting back doesn’t mean we need to go entirely salt-free.
Salt isn’t all bad. We need it for our muscles, nerves and brain to function properly, also to maintain our blood pressure levels. Some of us need to add more salt when we lose large amounts of sweat, either working or exercising out in the heat.
Talk with your healthcare provider. If a lower-sodium diet is the best fit for you, this may look like 1500 milligrams of sodium, perhaps up to 2300 milligrams daily. A registered dietitian can help to design a plan to fit within these parameters, and keeping a food log (I like Cronometer.com) can help to identify areas for improvement.
Creatine Is Just for Body Builders
For years, we thought that creatine was a supplement best suited for football players and body builders looking to gain lean mass. Over the past decade or so, however, science has shown that creatine can also provide significant benefit for “older” individuals (50-plus), women and endurance sports athletes. Supplementing with creatine can help to reduce age-related muscle loss, boost bone health and brain health, and enhance post-workout muscle recovery.
Our bodies produce creatine in small amounts; it’s also available in meat and fish, but again in relatively small amounts. The most efficient source of creatine is via supplementation; typical recommended dosage is 3-5 grams of creatine per day. Mix it into water, electrolyte drink or smoothie once a day. Caffeine appears to reduce the effectiveness of creatine, so avoid taking creatine around the same time as coffee or other caffeinated products.
Creatine monohydrate has the most research supporting it, and Creapure® is a trademarked ingredient considered the gold standard for creatine. Creapure® is used in a variety of creatine brands, including Scientiffic Nutrition and FitnessLabs.
Side effects of creatine are typically minimal. We used to think that cramping was an issue, but most studies now show otherwise. In people with healthy kidneys, long-term creatine supplementation is safe, though there are currently no long-term creatine studies in people with kidney issues.
We Should Stop Drinking Coffee
This one really hits home for me. Admittedly, I love a cup of good coffee. It’s so simple, natural, unprocessed. It also brings me joy to share that coffee is one of those surprising sources of antioxidants with a long list of evidence-based health benefits including better mood, focus and mental performance, lower incidence of depression, lower risk of diabetes, Alzheimer’s, Parkinson’s and gallbladder disease, plus potential for increased metabolism and enhanced athletic performance.
So it makes me sad when coffee is vilified, unnecessarily.
Too much, of course, can leave us feeling irritable, raise blood pressure and interfere with sleep. Plus, so many of our favorite coffee drinks are loaded with sugar.
Most major health organizations say that up to 300-400 milligrams of caffeine daily is fine for most adults – that translates to about 3 cups of coffee a day. Exceptions include women who are pregnant or breastfeeding and people with hypertension or other cardiovascular issues.
A few notes/caveats: Keep it low in sugar. Sip it hot or iced, black or with a splash of milk, half and half or plant-based milk or creamer. For a frozen coffee, blend coffee concentrate or iced coffee with protein or collagen powder for a protein-rich pick-me-up that can pull double-duty as a snack on the go.
Have a nutrition question or other myths you’d like to clarify? Email Molly at wellness@myneworleans.com
