10 Health Myths You Still Believe — And Why They're Wrong!

Health advice is all around us—on social media, from well-intentioned friends and family. But not all of it is true. Misinformation tends to spread like wildfire, causing many of us to think health "facts" that are actually myths. These myths can be anything from old wives' tales to misinterpretations of scientific research. In this article, we'll debunk some of the most common health myths and provide evidence-based facts to help you make informed decisions about your health.

1. Myth: You Need to Drink 8 Glasses of Water a Day

Reality: You do require proper hydration to be well, but the idea that everybody needs precisely eight glasses of water per day is an oversimplification. In fact, your water needs differ depending on factors like body size, activity, climate, and health.

For example, someone who lives in a warm dry environment or someone who does physical activity will need more water than someone living in a cool environment and working out very infrequently. Second, water isn't the only hydration source. Foods such as cucumbers, watermelon, oranges, and even broths contain lots of water content and contribute to your daily liquid

A more effective way to gauge your hydration level is to pay attention to your body. If you're thirsty, it's time to drink some water. Another method in which you can monitor hydration is through the color of your urine—pale yellow will be a sign that you're good to go, but amber or dark yellow will mean you're behind on hydration.

2. Myth: Cracking Your Knuckles Causes Arthritis

Fact: If you've ever been threatened with a visit from arthritis if you cracked your knuckles, you're off the hook. There is no scientific evidence to support this claim. The noise you hear when you crack your knuckles is due to the gas bubbles in the synovial fluid that lubricates your joints being released.

Different studies have compared the prevalence of arthritis among knuckle crackers and non-knuckle crackers. All the studies consistently point to the fact that there is no increased risk of developing arthritis between the two. However, excessive knuckle cracking does lead to stress to the surrounding soft tissues of the joints and may lead to a reduction in grip strength after a while. Therefore, while not harmful, it is advisable not to develop the habit.

3. Myth: You Should Avoid Eggs Because of Cholesterol

Reality: Eggs have been falsely vilified as a source of cholesterol, but the myth has been debunked. True, eggs do contain cholesterol, but for most of humanity, diet cholesterol has a negligible effect on blood levels of cholesterol. Eggs, instead, are a nutrition superstar of excellent-quality protein, vitamins (B12 and D, specifically), and antioxidants lutein and zeaxanthin, useful for eye protection.

For the majority of individuals, eating eggs within a regular diet in moderation doesn't increase heart disease risk. If you do have certain health conditions, such as diabetes or familial hypercholesterolemia, though, you must take your diet recommendations from your physician.

4. Myth: Microwaving Food Kills Off Nutrients

Fact: Microwaving is often criticized for destroying nutrients, but this is a myth. Instead, microwaving is one of the most nutrient-saving methods of cooking. As it cooks food in a matter of seconds and with hardly any water, it preserves water-soluble vitamins like vitamin C and B vitamins, which get destroyed while steaming or boiling.

The key to retaining nutrients when microwaving is not to overheat. Microwave in microwave-safe dishes, cover food to prevent drying out, and stir food occasionally to ensure even cooking. Microwaving can be a fast and healthy way of cooking if done correctly.

5. Myth: You Need a Detox to Cleanse Your Body

Reality: The notion that you require a detox diet or cleanse in order to eliminate toxins from your body is an illusion. Your body has an extremely effective detox system—your liver, kidneys, lungs, and skin work around the clock to filter out waste and toxins.

Detox foods, such as juice cleanses or detox teas, are usually promoted as quick fixes to weight loss or optimum health. However, such foods are actually harmful, leading to dehydration, nutrient loss, and gastrointestinal issues. Instead of relying on detox crazes, optimize your body's own elimination systems through eating a healthy diet of fruits, vegetables, whole grains, and lean proteins, lots of water, regular exercise, and sleep.

6. Myth: You Should Never Eat Fat

Reality: Not all fats are created equal. While it is true that trans fats and excessive saturated fat are not good for you, healthy fats are essential for optimal health. Fats are necessary for brain function, hormone production, and the absorption of fat-soluble vitamins (A, D, E, and K).

Foods like avocados, nuts, seeds, olive oil, and fatty fish (salmon and mackerel) are excellent sources of healthy fats, including omega-3 fatty acids, which are particularly beneficial for the heart. Instead of cutting out fats completely, focus on incorporating healthy fats into your diet while limiting processed and fried foods containing unhealthy fats.

7. Myth: You Can Catch a Cold from Being Cold

Fact: Colds are caused by viruses, not by cold temperatures. Cold temperatures simply cause people to be indoors in close proximity to other humans, where it is more likely for viruses to be transmitted.

Even though becoming cold won't get you a cold, it does weaken your immune system, so you have a better chance of getting one. To lower your risk of catching a cold, wash your hands frequently, avoid touching your face, and don't be around people who have colds.

8. Myth: Cardio Is the Best Way to Lose Weight

Fact:Cardiovascular exercise, such as running or cycling, is generally thought to be the best way to lose weight. Although cardio will burn calories, it's not the only—or even the most effective—way to lose weight. Strength training is also important because it helps to build muscle, which increases your resting metabolic rate. This makes you burn more calories even when you're not doing anything.

The best route to weight loss and fitness is a balanced exercise regimen of strength training and cardio, paired with a healthy diet. Adding exercise like yoga or Pilates will also improve balance, flexibility, and mental stability.

9. Myth: You Shouldn't Eat After 8 PM

Fact: The belief that consuming food after 8 PM causes you to gain weight is a myth. Weight gain is based on the total amount of calories you eat compared to the amount of calories you burn, not the time you consume your food.

That said, late-night snacking can sometimes lead to overeating, especially if you’re consuming high-calorie, low-nutrient foods. If you’re hungry in the evening, opt for a light, nutritious snack like Greek yogurt, a handful of nuts, or a piece of fruit. These options can help stabilize your blood sugar levels and prevent overeating.

10. Myth: Natural Products Are Always Safer

Fact: Just because a product is "natural" doesn't mean it's healthy or safe. There are some dangerous natural substances—poison ivy, for example, is natural but highly irritating to the skin. Natural remedies and dietary supplements can have side effects or interact with prescription drugs as well.

For instance, St. John's Wort, an herbal supplement that can be purchased over the counter to treat depression, will render prescription antidepressants and other drugs useless. It is important to investigate any new supplement or natural remedy before taking it and consult with a healthcare professional to ensure that it will not hurt you.

Final Thoughts: The Importance of Critical Thinking in Health

Health myths endure because they are repeated frequently and seldom questioned. However, believing health myths uncritically may help to make poor health decisions and cause unnecessary distress. The next time you hear or read a health claim, take a moment to check its validity. Look for evidence-based information from reputable sources, such as health professionals, peer-reviewed studies, or reputable health organizations.

By staying informed and questioning health advice, you are able to make choices for yourself. Share this with others so you can contribute to brushing away common health misconceptions and facilitate a culture of critical assessment and evidence-led decision-making. Your health is too important to be made choice based on misinformation.