MYTH Nº 1: YOU MUST DRINK 8 GLASSES OF WATER A DAY = NO
We have been told over and over again that drinking 8 glasses of water a day helps the kidneys to remove toxins, leads to smoother, younger looking skin and prevents cancer.
- There's no evidence to suggest that lots of water improves the kidneys' detox function - what's more, too much water may even decrease the kidneys' ability to filter toxins.
- Studies comparing water consumption and bladder cancer have come up with inconsistent results.
- As far as skin tone goes, one small study did find increased blood flow to the skin after 2 cups of water were ingested but the researchers didn't manage to discover if this improved skin tone.
- If you have a healthy balanced diet and that includes drinking water, coffee, tea and juice you will be sufficiently hydrated.
- There is nothing against drinking as much water as you like (although a huge amount is not advisable), it just isn't a necessity as the myth suggests.
MYTH Nº 2: GREEN TEA AIDS WEIGHT LOSS = HALF TRUE
Green tea was heralded as the healthy way to boost weight loss. It was publicized that drinking green tea instead of coffee would make people lose body fat to the tune of 10 pounds in six weeks.
- The truth is green tea contains an antioxidant called epigallocatechin gallate (EGCG) which has been shown to boost metabolism and fat burning in lab tests.
- Researchers discovered that subjects in a study burned more energy over a 24 hour period when consuming EGCG plus caffeine than those subjects taking caffeine alone.
- However, when data collected from 13 such studies were analyzed, subjects taking EGCG plus caffeine over a 3 month period lost only 1-3 pounds more than subjects taking placebo. The difference was so slight it was deemed "not clinically relevant".
- A note of warning: the long term safety of green tea supplements taken on an empty stomach is in doubt. In more than 24 cases, it has been linked to liver damage. It is a better idea to stick with beverages instead of pills.
MYTH Nº 3 MILK IS NECESSARY FOR STRONG BONES = NO
Well we've all heard this one from our childhood - it has been drummed into us from the very beginning. However:
- On the whole, research has failed to prove that consumers of dairy produce have fewer bone fractures. 6 cohort studies - including one which followed 70.000 nurses over a 26 year period - found that women who drank the most milk had no fewer hip fractures.
- Yes, milk contains calcium, but it isn't very bio available. Other good sources of calcium are tofu, canned salmon or sardines (bones included) and leafy green vegetables.
- In countries such as Japan and India, where dairy produce intake is low, incidence of bone fractures are also relatively low. Which tells us that bone health is determined my more than just the amount of dairy products consumed. Genetics, physical exercise, body size and hormone levels also play an important role.
- Vitamin D is also important to bone health. We can obtain this from our diet but sun exposure is very important as it has the greatest potential.
- A word of warning: be wary of experts who insist that bone health is impossible without 3 servings of dairy a day.
MYTH Nº 4: FISH OIL PREVENTS HEART DISEASE = YES
Oily fish such as salmon, mackerel, trout, sardines and tuna are rich in Omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and have been found to be cardio protective. Studies suggest that they relax blood vessels, reduce blood pressure, prevent abnormal heart rhythms and lower blood fats called triglycerides.
- Omega-3 has also been shown to improve brain function. So all of us should be eating oily fish at least twice a week. People with heart disease are recommended to consume twice as much (1.000 mg/day EPA + DHA combined). To lower triglyceride levels you would need 3.000 - 4.000 mg/day.
- If you are not a great fish eater, fish oil supplements are a good source - however, check the label to make sure you are getting the right dose of EPA+DHA.
- Krill oil has been found to work well as it is water soluble so more readily absorbed by the body.
MYTH Nº 5: EGGS ARE BAD FOR YOUR HEART = NO
In 1984 Time magazine published an article holding eggs responsible for high cholesterol levels which lead to heart disease.
How many times have we been told that to eat eggs every day is dangerous to our health? Well, since that Time magazine article in 1984, researchers have conducted several long-term cohort studies on eggs and heart disease, collectively following several hundred thousand people. On the whole, this research has found eggs to be "not guilty" and that eating up to 6 eggs a week seems un-harmful for most healthy people.
- Eggs are associated with high cholesterol. The majority of our cholesterol is made by the liver, which accelerates production when we consume saturated and trans fats. However, cholesterol from food doesn't have much impact on cholesterol levels in the blood. Some people are affected - they are called hyper-responders - studies have shown there can be an increase in HDL or good cholesterol together with LDL or bad cholesterol, this increase in HDL helps offset any increased risk.
- Eggs are relatively low in saturated fat, they also contain unsaturated fats which may be beneficial. They are also a good source of protein, vitamins and minerals, and they are certainly a healthier alternative to muffins, bagels and sugary cereals.
- However, some people are negatively susceptible to consuming eggs. Several studies have linked egg consumption to heart disease and premature death, among people who have diabetes, there is no clear reason as to why, so if you are a diabetic it is probably a good idea to watch your intake.
- On the whole, the biggest problem with eggs is how they are cooked - fried is the the least healthy, and what accompanies them; bacon, beans, fried bread, etc..
