There are many health beliefs that people consider beneficial, but the reality may be uncertain.
Common Health Misconceptions Many People Fall For
Breakfast is the most important meal of the day
The timing of our meals is increasingly recognized as a key factor influencing weight loss.
While the first meal of the day isn’t particularly magical, the timing of our meals is increasingly acknowledged as a crucial factor in weight loss, metabolism, and cardiovascular health. A study on overweight female volunteers showed that those who had a hearty breakfast lost more weight and had a greater reduction in waist circumference compared to those who consumed a low-calorie breakfast and a heavier dinner, even when overall calorie intake was controlled.
Researcher Brady Holmer stated: “Skipping breakfast makes us hungry by the end of the day, leading to overeating. Those who have a hearty breakfast instead of a large dinner also tend to lose more weight, feel less hungry, and can better regulate blood sugar levels.” However, it’s important to note that this benefit primarily applies to those looking to manage their weight. If you can get through the morning with just an apple and coffee, then feel free to continue.
We should walk 10,000 steps every day
Regardless, walking is always good advice.
The figure of 10,000 steps is not based on any scientific foundation when it first emerged in the 1960s. Nonetheless, walking is a good recommendation. A study published in 2022 found that walking can reduce the risk of early death due to cardiovascular diseases and cancer, but the benefits diminish after reaching the 10,000-step mark.
You need to sleep 8 hours each day
Different individuals and circumstances require varying amounts of sleep.
Each person, and even at different times, may have different appropriate sleep durations depending on their health status. Some need 8 hours, while others may find that 7 hours is perfect. In one of the largest sleep studies ever conducted in 2017, participants reported that sleep durations certified by doctors at 7 to 8 hours led to better cognitive function than those who slept more or less, regardless of age.
Red meat is more harmful to health
Red meat remains one of the essential foods for the body.
Typically, red meat has been advised against in large quantities because it contains high levels of saturated fat. Some studies have linked high red meat consumption to increased risks of prostate cancer and heart disease. However, these beliefs have been continuously challenged by new research, as many previous studies did not distinguish between processed meats (such as bacon, sausages, cold cuts, etc.) and unprocessed red meat. Many major health organizations encourage people to continue consuming unprocessed red meat.
You need to drink 2 liters of water every day
Water needs vary from person to person based on biological mechanisms.
Good news for those tired of frequent bathroom trips: staying hydrated is important, but the recommendation to drink two liters of water each day is not based on reliable scientific evidence. So how much water should we drink daily? Similar to sleep, the answer depends on individual biological mechanisms and needs. Water is also found in food, so be sure to account for that in your total fluid intake.
A glass of wine daily is better than abstaining from alcohol
Regular low-frequency alcohol consumption is not ideal.
There have been studies asserting that light drinkers (around 1-2 glasses a day) seem to have a lower risk of certain diseases. However, this has been countered for sociological reasons: moderate drinkers tend to be wealthier, more educated, have better quality of life, and benefit from other factors that heavy drinkers and non-drinkers do not have. Therefore, their health being better taken care of is not surprising.
Recent studies indicate that regular low-frequency alcohol consumption is not ideal. A survey of 36,000 adults found that drinking one or two glasses of alcohol daily could accelerate aging and reduce brain size.
