In today’s world, information about health is everywhere. From social media to well-meaning friends and family, there’s no shortage of advice on how to live your healthiest life. However, not all of it is based on science. Many popular health myths have been passed down over the years, and even some well-established ideas are being challenged by new research.
In this post, we’ll tackle five of the most common health myths that you’ve probably been believing — and explain the science behind why they’re simply not true. Prepare to be surprised by some of these revelations!
1. Myth: “Carbs Are Bad for You”
Carbohydrates have taken a bad rap in recent years, thanks to the popularity of low-carb diets like keto and Atkins. Many people believe that eating carbs leads to weight gain and poor health. While it’s true that processed carbs (like white bread and sugary snacks) can negatively impact your health, not all carbs are created equal.
The Science:
Not all carbs are harmful. Complex carbohydrates, found in whole grains, vegetables, legumes, and fruits, are packed with fiber, vitamins, and minerals. A 2017 study published in The Lancet found that low-carb diets that eliminated healthy carbohydrates from whole grains and legumes were actually associated with higher mortality rates. On the other hand, fiber-rich carbs are essential for gut health, keeping blood sugar stable, and promoting satiety.
In fact, a diet too low in carbs can lead to nutrient deficiencies, increased fatigue, and decreased athletic performance. The key is to focus on the quality of carbs, choosing whole, minimally processed options that provide essential nutrients.
2. Myth: “You Need 8 Hours of Sleep for Optimal Health”
Most of us have heard the rule: get eight hours of sleep for good health. While sleep is undeniably important, the idea that exactly eight hours is the magic number for everyone isn’t accurate.
The Science:
Sleep needs vary depending on age, lifestyle, and genetics. For most adults, the recommended sleep duration ranges from 7 to 9 hours per night, according to the National Sleep Foundation. However, some people may function just fine on 6 hours, while others may need up to 10 hours to feel fully rested.
What matters more than the exact number of hours is sleep quality. A 2021 study published in Nature and Science of Sleep found that sleep quality—such as having uninterrupted, deep sleep—is more important than the duration of sleep for cognitive performance and overall health.
So, rather than stressing about hitting the eight-hour mark, focus on creating a healthy sleep routine and prioritizing deep, restorative sleep.
3. Myth: “Detox Diets Cleanse Your Body”
Detox diets and juice cleanses are marketed as ways to rid your body of harmful toxins and kick-start weight loss. While these diets often promise rapid results, they don’t have the health benefits that they claim.
The Science:
Your body is equipped with its own built-in detox system — your liver, kidneys, and digestive tract work tirelessly to remove waste and toxins from the body. Research published in the American Journal of Clinical Nutrition in 2015 found that there is no scientific evidence supporting the need for juice cleanses or detox diets to improve toxin elimination or overall health. In fact, these restrictive diets can sometimes lead to nutrient deficiencies or gastrointestinal discomfort.
A healthy, balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains is all your body really needs to support its natural detox processes. Drinking water, eating fiber-rich foods, and getting regular exercise are far more effective ways to support your body’s detox systems.
4. Myth: “You Should Drink 8 Glasses of Water a Day”
The “8 glasses a day” rule has become ingrained in our culture, but it’s an oversimplification that doesn’t apply to everyone.
The Science:
While staying hydrated is essential, the amount of water you need depends on factors like age, activity level, climate, and even diet. A study published in the Journal of the American College of Nutrition found that the daily water needs of individuals vary, with some people needing as little as 2 liters (about 8 cups) while others require up to 4 liters (about 16 cups) of water per day.
Your body also gets water from food (especially fruits and vegetables) and other beverages, such as herbal tea or coffee. So, if you’re getting enough fluids from other sources, you might not need to hit the 8-glass mark.
The best approach is to listen to your body. If you’re thirsty, drink water. If you’re well-hydrated, your urine should be light yellow. Aim for hydration rather than rigidly adhering to a set number of cups per day.
5. Myth: “You Can’t Lose Weight Without Exercising”
Exercise is often touted as the key to weight loss, but for many people, diet plays a much larger role in shedding pounds than exercise alone.
The Science:
While exercise is essential for overall health, a 2018 study in Obesity Reviews revealed that diet is the most influential factor in weight loss, contributing to up to 80-90% of weight loss success. This is because weight loss occurs when you create a caloric deficit — burning more calories than you consume. While exercise can help you burn calories, it’s difficult to out-exercise a poor diet.
For example, a 30-minute jog might burn around 300 calories, but that’s easily undone by consuming a high-calorie snack or sugary drink. In contrast, making healthier food choices — like eating more fruits, vegetables, and lean proteins — can have a more significant impact on weight loss.
However, exercise is still crucial for maintaining weight, improving cardiovascular health, building muscle mass, and boosting metabolism. Combining a healthy diet with regular physical activity is the best strategy for long-term weight management.
Conclusion: Question What You Think You Know About Health
The health world is full of myths and misconceptions, and it’s easy to get caught up in trends or “common knowledge” that isn’t backed by science. But as we’ve seen, many of the beliefs we’ve long held about diet, sleep, and fitness are based on outdated or incomplete information.
To stay healthy, focus on evidence-based practices: prioritize whole, nutrient-dense foods; listen to your body’s hydration needs; get restorative sleep; and, most importantly, don’t fall for one-size-fits-all advice. By taking a more personalized approach and questioning popular health myths, you’ll be better equipped to make choices that truly support your well-being.
Remember, health is complex — what works for one person might not work for another. Stay curious, stay informed, and always keep an open mind when it comes to your wellness journey.
