25 mitos da saúde que você precisa para parar de acreditar

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Poucas áreas da vida são tão cheias de informações erradas e falsas quanto a saúde pessoal. É uma arena onde o friamente científico e o emocional se sobrepõem, por isso não é surpreendente que algumas coisas fiquem distorcidas ou deturpadas. Adicione os milhões de dólares que podem ser obtidos com uma nova moda na dieta, e é inevitável que ouviremos algumas dicas questionáveis ​​e fatos alternativos sobre dieta e exercício. Para ajudá-lo a separar fatos da ficção, consultamos vários especialistas em saúde sobre alguns dos mitos mais comuns sobre saúde.

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Fato : Nem todo o colesterol faz mal ao seu corpo. "A quantidade total de colesterol no sangue (AKA 'colesterol total') não é tão importante quanto a quantidade de cada tipo que você possui no sangue", explica Lynne Wadsworth uma treinadora de saúde holística. fundador da Holistic Health & Wellness, LLC. Embora excesso de colesterol LDL possa estar associado a um risco aumentado de doença cardíaca, o colesterol HDL – o bom tipo – ajuda a manter os níveis de LDL sob controle e, portanto, ajuda a manter a saúde do coração, como explica a American Heart Association.

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Fato : "As gemas são recomendadas para todos, a menos que sejam alérgicos – mesmo pessoas com doenças cardíacas", diz o médico de família Mashfika Alam médico com plataforma de consultoria de saúde on-line iCliniq. "Eles são carregados com HDL, que é um bom colesterol e, na verdade, neutraliza os efeitos do colesterol ruim".

 Pessoa na balança que verifica seu peso "width =" 1024 "height =" 683 "data-recalc-dims =" 1 "data-lazy-srcset =" https://i0.wp.com/bestlifeonline.com/wp-content/uploads/2019/11/checking-weight-scale.jpg?resize=1024%2C683&ssl=1 1024w, https://i0.wp.com/bestlifeonline.com/wp-content/uploads/2019/11/checking-weight-scale.jpg?resize=500%2C333&ssl=1 500w, https://i0.wp.com /bestlifeonline.com/wp-content/uploads/2019/11/checking-weight-scale.jpg?resize=768%2C512&ssl=1 768w, https://i0.wp.com/bestlifeonline.com/wp-content/ uploads / 2019/11 / checks-weight-scale.jpg? w = 1200 & ssl = 1 1200w "tamanhos de dados preguiçosos =" (largura máxima: 1000 px) 100vw, 1000px "data-preguiçoso-src =" https: // i0.wp.com/bestlifeonline.com/wp-content/uploads/2019/11/checking-weight-scale.jpg?resize=1024%2C683&is-pending-load=1#038;ssl=1 "srcset =" data : image / gif; base64, R0lGODlhAQABAIAAAAAAAP /// yH5BAEAAAAALAAAAABAAEAAAIBRAA7
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Fato : Morrer de fome pode parecer uma estratégia eficaz para perder muito peso rapidamente. Na realidade, porém, uma mudança radical na sua alimentação – mesmo que leve a um déficit calórico – pode ter o efeito oposto.

"Comer muito pouco ou passar fome é uma péssima idéia, e na verdade leva ao aumento do peso. ganho ", diz Alam. "Coma uma dieta equilibrada e de baixa caloria – que ajudará você a perder peso."

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Fato : Embora o expurgo de toxinas por meio de uma limpeza ou desintoxicação possa parecer algo saudável, esses métodos de "perda de peso" não são realmente tem todos os benefícios para a saúde. "Nossos rins e fígado cuidam da remoção das toxinas que estão em nosso corpo; portanto, a menos que você tenha problemas com esses órgãos, não haverá algum tipo de grande acúmulo", explica Julie Lohre. , um personal trainer certificado e especialista em nutrição.

E mesmo que você tenha perda de peso durante uma desintoxicação, é improvável que dure. "A maioria dos regimentos usados ​​em uma desintoxicação típica desidrata o corpo e pode causar problemas intestinais como diarréia; portanto, a perda de peso que você vê em alguns dias é tipicamente causada pela perda de água". Em vez de uma desintoxicação, Lohre sugere simplesmente beber mais água e consumir mais vegetais.

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Fato : Embora associamos frequentemente o peso de uma pessoa à sua saúde, registramos a psicóloga Angela Grace observa que os dois nem sempre estão conectados. "Precisamos parar de focar no peso e, em vez disso, focar na predisposição genética combinada com comportamentos positivos de saúde."

Além disso, Grace observa que, quando estigmatizamos o fato de sermos maiores, colocamos os indivíduos com sobrepeso em maior risco de problemas de saúde mental. Estar no final do estigma relacionado ao peso causa preocupações mais devastadoras à saúde mental do que realmente ter mais carne no corpo: "Sentir-se gordo é pior do que ser gordo", diz Grace.

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Fato : "A base desse mito deriva da idéia de que a cafeína no café pode ser a causa da osteoporose, uma deficiência de vitamina D que torna os ossos frágeis. No entanto, após numerosos estudos, nenhuma descoberta conclusiva foi feita para sugerir uma relação entre o consumo de café e o crescimento prejudicado ", diz Kristen Scheney especialista em nutrição da CCS Medical. Quando se trata de crianças que bebem café, o A única coisa com que você deve se preocupar é o excesso de cafeína, causando distúrbios no sono ou aumento dos níveis de ansiedade.

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Fato : As empresas de água engarrafada podem divulgar os benefícios de saúde de seu produto e os teóricos da conspiração m avisá-lo sobre o flúor que o governo adiciona à água da torneira, mas o fato é que, exceto por um desastre ocasional como o de Flint, Michigan, a água da torneira na maioria dos municípios é totalmente segura e saudável.

"A maioria dos municípios a água é bastante segura e, se for agradável, pode ser retirada diretamente da torneira. Muitas vezes contém minerais úteis, magnésio e cálcio ", explica Morton Tavel MD, autor de Health Tips, Myths and Tricks: A Physician's Advice . Além disso, Tavel explica que a torneira para beber a água pode eliminar despesas e ajudar imensamente o meio ambiente Ignore esse mito da saúde: beber água da torneira é uma vitória por toda parte!

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Fato : Embora quebrar as juntas dos dedos possa resultar em pessoas que não querem sentar perto por um período prolongado de tempo, não causará artrite de início precoce, como alguns podem fazer você acreditar. "O 'crack' é simplesmente o estalo de bolhas no fluido que lubrifica as mãos, conhecido como fluido sinovial", diz Scheney.

No entanto, embora essa prática não cause artrite, Scheney adverte que pode causar outro lado negativo efeitos "Isso pode levar à redução da força de preensão e do inchaço nas mãos", observa ela.

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Fato : enquanto o seu batimento cardíaco é menor Como um indicador importante de quão intenso é o seu treino, você pode não querer confiar no que uma máquina ou monitor diz. "O pulso do dedo não é tão preciso quanto o pulso arterial, portanto, use apenas a leitura da freqüência cardíaca da máquina como guia", diz Meghan Kennihan um personal trainer e instrutor de fitness certificado pela Academia Nacional de Medicina Esportiva. "Se você deseja um verdadeiro indicador de intensidade, use um monitor de batimentos cardíacos que amarre no peito."

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Fato : Qualquer pessoa que use um FitBit ou dispositivo de rastreamento semelhante provavelmente já foi usada para definir "10.000 etapas" como meta para um determinado dia. Mas "10.000 passos, como 8 copos de água, foi uma diretriz arbitrária escrita por uma pessoa que calculou quantas calorias andavam 10.000 passos queimados e determinou que esse era um bom número". Janis Isaman proprietária da Calgary- My Body Couture, explica. Ela aponta para a pesquisa de 2004 publicada em Sports Medicine que classifica 10.000 passos por dia como "ativos" apenas em "adultos aparentemente saudáveis". Para indivíduos mais velhos, bem como aqueles que vivem com uma doença crônica, são necessárias mais etapas para serem consideradas ativas.

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Fato : "A construção da força do núcleo com um exercício específico de abdominais é excelente, mas se você mantiver uma camada de gordura corporal sobre os músculos abdominais, você nunca veja seu pacote de seis ", diz Lohre. "Se você realmente quer um núcleo definido e definido, combine exercícios de fortalecimento com um plano nutricional super limpo que equilibre vegetais, proteínas, carboidratos complexos e gorduras saudáveis".

 mitos sobre saúde no chocolate "width =" 1024 "height =" 683 "data-recalc-dims =" 1 "data-lazy-srcset =" https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/10/shutterstock_510742150.jpg?w=1024&ssl=1 1024w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/10/shutterstock_510742150.jpg?resize=500%2C333&ssl=1 500w, https://i2.wp.com/bestlifeonline .com / wp-content / uploads / 2017/10 / shutterstock_510742150.jpg? resize = 768% 2C512 & ssl = 1 768w, https://i2.wp.com/bestlifeonline.com/wp-content/uploads/2017/10/ shutterstock_510742150.jpg? redimensionar = 60% 2C40 & ssl = 1 60w "tamanhos de dados preguiçosos =" (largura máxima: 1000px) 100vw, 1000px "data-preguiçoso-src =" https://i2.wp.com/bestlifeonline. com / wp-content / uploads / 2017/10 / shutterstock_510742150.jpg? resize = 1024% 2C683 & está com carregamento pendente = 1 # 038; ssl = 1 "srcset =" dados: image / gif; base64, R0lGODlhAQABAIAAAAAAA P /// yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
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Fato : Uma caixa de chocolates é sempre uma boa ideia no dia dos namorados. No entanto, quaisquer efeitos estimulantes que esse presente possa ter não têm nada a ver com o próprio chocolate. Como explica a Clínica Mayo, "a pesquisa mostrou [chocolate] ser amplamente ineficaz na produção de uma resposta sexual em homens ou mulheres".

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Fato : O chocolate é frequentemente culpado pelas espinhas das pessoas. Mas, em um estudo crucial de 1969, cientistas da Faculdade de Medicina da Universidade da Pensilvânia estudaram os efeitos do chocolate sobre a pele, alterando a pele, em 65 indivíduos, e descobriram que aqueles que comiam barras com 10 vezes a quantidade típica de chocolate não pareciam diferentes daqueles que comeram barras sem chocolate.

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Fato : As vacinas contra a gripe são feitas com uma cepa enfraquecida ou inativa do vírus da gripe, ou nenhum vírus. "Isso significa que você não ficará gripado ao tomar a vacina", explica Chad Masters diretor médico regional da MedExpress Urgent Care.

"No entanto, pode haver alguns efeitos colaterais menores. Os mais comuns dor, vermelhidão, inchaço no local da injeção, febre baixa, dor de cabeça e dores musculares.É fácil para alguns confundir esses sintomas com a gripe, motivo pelo qual esse mito pode persistir, mas são efeitos colaterais longe rapidamente ".

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Fact: Speaking of the flu, Masters adds that the old a phorism "starve a fever, feed a cold" is nonsense. "With rare exception, one of the best things to do when you have a fever is to maintain a regular diet as best as you can," he says. "Even though you may not feel like eating, your body actually requires more calories when you're sick so that it can heal properly and quickly."

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Fact: "I tell my patients that the only way you can get sick is from infections caused by bacteria or viruses," says Masters. "However, mom and dad weren't completely wrong when they told you to put on a hat before venturing outside with wet hair. Water carries heat away from the body much faster than air does, so you lose heat more quickly when you or the clothing you're wearing is wet. And when you lose heat quickly, you're more at risk for hypothermia and frostbite."

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Fact: "No matter what the weather is like, you should be diligent about applying sun protection all year round," says Joel Schlessingera board-certified dermatologist and contributor to RealSelf. "Each morning you should be applying a broad spectrum sunscreen to all exposed areas of skin and reapplying your sun protection at least every two hours."

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Fact: Your loofah probably isn't as clean as you think it is. "Loofahs can harbor bacteria, mold, and yeast, among other harmful things," says Schlessinger. "Make sure you allow your loofah to dry completely each time and replace it frequently."

The same goes for washcloths. "If you cleanse with a washcloth, grab a fresh one every day and don't use it on your face," advises Schlessinger. "This is very irritating to the skin and ends up causing dry areas, breakouts, and even sores."

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Fact: While the latest diet fad might make headlines and gain an army of evangelizers seemingly overnight, that doesn't mean it's actually good for you. "If [diets] are used as a quick fix for weight loss, they can become obsessive and lead people down the path of eating disorders," warns Grace. "Severely restricting food for weight loss, which is often touted by the diet and fitness industry, can be harmful and trigger disordered eating."

She emphasizes that it is important to use food "for fuel" and "not to restrict important nutrients" in order to attain a certain look. "We have to remember that new research is coming out that our bodies need high quality fat, which 20 years ago were touted as the 'enemy' and caused a host of health issues in otherwise healthy people," Grace adds.

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Fact: When you hear stories of the 10,000-calorie diets that some professional athletes follow, it can seem like an active, calorie-burning lifestyle removes the need to pay attention to what you eat. However, "this could not be further from the truth," says Kennihan. "Our individual metabolism determines how many calories we burn at rest and while we exercise. If we eat more calories than we burn on a consistent basis, our bodies will accumulate these extra calories as fat—regardless of the amount of exercise that we do."

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Fact: Becky Kerkenbusha clinical dietician at Wisconsin's Watertown Regional Medical Center, says she often has patients tell her that they avoid sugar because it is bad for them. "They don't realize that there are different types of sugar, [and] that natural sugar can be found in fruit, vegetables, dairy products, and grains," she explains.

When patients approach her about a "low-sugar" diet, Kerkenbush says that she emphasizes limiting sugar intake rather than eliminating it altogether. "A teaspoon of sugar is 4 grams of sugar. If a cereal has 12 grams of sugar, that is equal to 3 teaspoons. Now imagine a 10-ounce can of soda with 40 grams of sugar—that's 10 teaspoons of sugar!" she explains.

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Fact: "The gluten-free diet is only healthier for people with gluten-related disorders such as celiac disease or gluten intolerance," says Kimberly Hershensona New York City-based therapist who specializes in eating disorders. "Individuals who have celiac disease require a gluten-free diet because gluten causes an adverse reaction in the body that damages the intestines and can lead to serious health problems."

And ultimately, most gluten-free alternatives aren't much healthier than their regular counterparts. This gluten-free flour, for instance, contains 25 grams of carbohydrates per 1/4 cup serving, while this regular one contains only 22 grams for the same serving size. The gluten-free option has even more carbs!

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Fact: "Regular exercise has great health benefits, but fitting in a workout every single day is not often feasible or even recommended," says Hershenson. "Everyone needs a rest day to let the body recover. Additionally, any activity is good activity, even if it's a 15-minute walk. Don't cheat your body out of moving a bit because you think you don't have enough time for a full workout."

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Fact: Women tend to wo rry about pumping too much iron and bulking up. However, personal trainer Kennihan says there's no need to worry.

"Due to the fact that women do not, and cannot, naturally produce as much testosterone as males do, it is impossible for a woman to gain huge amounts of muscle mass by merely touching some weights," she explains. "Women who conduct weight training without the use of steroids get the firm and fit cellulite-free looking body that you see in most fitness/figure shows these days."

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Fact: "Muscle and fat are two totally different types of tissue," says Kennihan. "What happens many times is that when people decide to go off their weight-training programs, they start losing muscle due to inactivity and they also usually stop their healthy diet."

Bad eating habits combined with a lower metabolism due to inactivity and reduced muscle mass give the impression that a person's muscle is being turned into fat. In reality though, "what is happening is that muscle is being lost and fat is being accumulated," Kennihan explains.

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