You are probably familiar with the concept of an idea being repeated so often that it becomes “fact.” Many people believe “God helps those who help themselves” is a quote from the Bible, but in fact, it is not in the Bible, but enough people have quoted it as such that many now believe it’s a genuine passage.
This applies to health and wellness too. If the scale shows a higher number than you’re used to, you immediately think of a lot of health “truths”: eat at the same time every day, eat no sweets, run every morning, drink lots of water. But how effective are these “truths”?
Here are some examples of “truths” that aren’t as gospel as they have been treated over time. Some pertain to eating and others to activity.
10. Have All Meals at the Same Time Every Day
The number of meals you eat has been drilled into our brains – you must eat three of them. In truth, five to six separate meals are more ideal.
Furthermore, there is no evidence that a regimented schedule is beneficial. The right time to eat is not when the clock reaches a predetermined setting, but when you feel hungry. When your body needs fuel (food), the signal will be clear and obvious. Use that signal instead of the clock.
9. Don’t Drink Water During Meals
We know drinking water is essential for your body to function properly. If your body is lacking the proper amount of liquid, your stomach takes it from your saliva. It is particularly important for a healthy digestive system. Drinking it while eating will make it easier for your stomach to digest and absorb food. No drinking during meals appears to be just a classic “old wives’ tale.”
8. Eat a Big Breakfast
“Breakfast is the most important meal of the day.” Everyone has likely heard this little proverb since childhood. But food is only useful when you really want to eat it. Each person’s body has a specific set of needs. There’s no one magic menu that should be consumed by everyone. If you truly can’t eat much in the morning, drink a glass of water instead.
7. Don’t Eat Sweets
It’s true that fat is not as big an enemy to weight loss as sugar is. At the same time, sweets can be good for the human body because they contain glucose, a key element for proper brain functioning. So you shouldn’t completely eliminate sweets from your diet. But you can try to minimize the amount of sugar you eat. Some sweets are better than others – natural yogurts, hot beverages without sugar, and dried fruits are better than candy and have good, sweet flavors.
6. Don’t Eat Baked Goods
Thanks to allergies to gluten and other things, bread is getting a bad reputation these days. But bread contains a lot of necessary dietary fiber that draws cholesterol and bile acid out of your body. Bread also contributes to the proper workings of the digestive system. Of course, you don’t want to gorge yourself on bread. Eating 200 g a day should be fine.
5. Drink Two Liters of Water
Rather than a set amount like two liters or 64 ounces, you should drink 30ml per kg of body weight (or 0.5 ounces per pound). You should also pay attention to the following factors: weather conditions, humidity, and loss of water during your workouts. Also, drinking juice, coffee or tea WILL help the water balance in your body. You can ignore the hysterical “Nothing counts except WATER!!!” people.
4. Brush Your Teeth After Every Meal
When we consume things like pickles, lemon tea, salad dressings, and the like, our mouths are left with a sour taste. That is a result of the acid in those foods. This acid can damage tooth enamel. Brushing your teeth right after a meal can actually make it worse. Brushing too often can lead to aching and bleeding gums. The marketing your dentist receives, and parrots, demands brushing constantly – at least three times a day. Brushing your teeth in the morning and the evening will be sufficient.
3. Run Every Morning
Now let’s talk about activity “truths” that aren’t necessarily true. One of them is that if you want to run or jog, you must do it early in the morning. Jogging morning or evening is equally effective. Whether the sun is in the East or West is not a factor. Further, your body needs to awaken properly before any strenuous activity. It’s better to eat breakfast and wait for at least 40 minutes before exercising. Otherwise, you could develop a headache, pass out, or develop an irregular heartbeat.
2. Do Extreme Training
Here’s a mantra that trainers the world over love to use: “If your body doesn’t ache the next morning, it means you didn’t properly work out.” It’s as bad as the “No pain, no gain” fallacy. The truth is that muscle soreness after a workout occurs when the strain on your body was too big. It can also be a sign of muscle tissue injury. Your body needs to recover before you get back to your training routine.
1. Sleep for Eight Hours
Your body needs sleep to gain strength and recover during the night. But what is the proper amount? Research performed by the American Academy of Sleep Medicine has proven that a person needs seven hours of sleep for the body to work efficiently and to feel energized during the day. So the “I can live off three hours of sleep” and “You MUST get a full eight hours, or you didn’t sleep at all” crowds are equally wrong. There will be some variation from person to person. But seven hours is a good amount for most people.