Old Wellness Myths Debunked 

Old Wellness Myths Debunked

By D. S. Mitchell

A recent article in the March 2023 AARP Bulletin by Michelle Crouch highlighted 16 well-known health myths. I’m sure you’ve heard most of these common beliefs and perhaps subscribe to one or more of them yourself. However, these long accepted health beliefs fail the test of time and science. So in an effort to limit misinformation, here are some assumptions about wellness that fall flat.

• Myth: If  you are having an actual heart attack you will have chest pain. Recent studies indicate that 42% of women and 31% of men do not experience chest pain even when having a full blown heart attack. Symptoms that are nearly universal to most people having a heart attack are shortness of breath, light-headedness, nausea and perhaps even vomiting, back, neck, jaw, and pain in one arm or both. If you experience any of these symptoms don’t delay, call 911.
• Myth: Everyone should take a daily multivitamin.  In 84 studies by Preventive Services Task Force there was no evidence that multivitamins have any benefit for nonpregnant adults. The best advice experts say is to eat a healthful diet of fruits and vegetables.
• Myth: You need to drink 8 glasses of water a day. Where did this number come from? There seems to be no science behind the number. Like many things the origin of this myth is probably lost to the mysteries of time.  Urologists say you can tell if you are drinking enough water by the color of your urine. The darker and more concentrated the urine color tells you to drink more water. If the urine is very light, nearly clear, you are overhydrated.  Urine color should be light to medium yellow.
• Myth: Running will damage your knees: Recent studies contradict this assumption. One of the largest recent studies indicated running actually protects knees and joints. Runners are half as likely to develop osteoarthritis of the knees as nonrunners. One important reason for this is that runners typically have stronger quadriceps than nonrunners which helps protect the joints.
• Myth: 10,000 steps per day to promote longevity: Current research indicates that as few as 6.000 steps per day will promote longevity. A 2022 found that adults who walk those 6,000 steps can reduce their chance of early death by 50 to 60 percent.
• Myth: Coffee dehydrates you: The research shows that although caffeine is a mild diuretic it can also stimulate your body to produce extra urine meaning liquid coffee counteracts any dehydrating effects. Another study found that people urinate the same amount whether they drink coffee, soda, tea or water.
• Myth: Rest  when you have back pain: Resting for the first day or two after a back injury is fine. However, studies over the last fifty years indicate that you will recover faster if you remain active. Extensive bed rest usually makes most back pain worse. It is important to use your muscles or you will get progressively worse.
• Myth: Avoid exercise if you are sick: Research has shown that mild to moderate exercise when you have an upper respiratory infection may help you feel better sooner. Laying in bed will weaken your muscles and predispose you to pneumonia. Light exercise promotes deep breathing and coughing which stimulates spitting up mucus.
• Myth: Avoid dairy products if you have a cold: The theory that milk increases mucus has been around for several centuries. A recent study found no correlation between ingestion of milk with increased phlegm production or congestion. Another study found no difference in mucus production between cow’s milk or soy milk.
• Myth: Air hand dryers are more hygienic than paper towels: Air hand dryers may save trees but they do not remove germs as well as paper towels. In fact, they may spread germs around.  One study noted that air borne bacteria counts were 27 times greater when jet air dryers were used.
• Myth: A juice cleanse can help you lose weight and clear toxins: The hype promotes weight loss and cleansing. Research however, shows no such benefit. In fact, one recent study found zero benefit in detox diets.
• Myth: You’ll get sick if you go out with wet hair or without a coat: There is no evidence that either of those activities can cause illness. Colds are caused by viruses not cold weather. However, cold weather can lower the immune response in humans, so if you encounter a virus you are more likely to get sick.
• Myth: The flu shot can give you the flu: This claim is totally bogus and biologically impossible according to experts. The vaccine is made from inactive bits of virus. People who say they have gotten the flu after the shot may have picked up a different type of respiratory infection. It takes usually about two weeks for the flu shot to become fully effective.
• Myth: Green or yellow sputum means you need an antibiotic: The green or yellow mucus is evidence that your body in fighting an infection. Most respiratory infections are caused by viruses, not bacteria, and antibiotics don’t work on viruses.
•  Myth: CPR requires mouth to mouth contact: Studies of adults who experienced cardiac arrest outside a hospital found that cardiopulmonary resuscitation involving only chest compressions given by rescuers who were not professionals was just as effective, if not more effective than CPR administered with rescue breathing.
• Myth: Cranberry juice cures urinary tract infections: Cranberries are linked with preventing not treating infections. If you have symptoms of burning while voiding you typically need antibiotics provided by your doctor.

Like most things in life if something is repeated often enough it becomes fact; even when there is no evidence to support the claim. Most of the items discussed in this article are not of life and death concern but when it comes to our health misinformation is potentially dangerous.