Drink water with lemon, tea with agave syrup, salt Lunches and dinners pink Himalayan salt and believe that you care about your health? Alas, no. And science has proved it.
The website Tonic.Vice.com dedicated to health and medical research. We found a series of articles Wellness Lies, debunks popular myths about the benefits of juice detoxes, activated charcoal and fad diets and decided to translate them. Since all these topics are of great public interest, the site tries to stay in the field of evidence-based medicine and no one believes a word. Only science, only hardcore! They are based on facts and results of clinical trials. What these studies are (many of them), you can read the link.
In today’s issue – the first top five Wellness myths with their full (or partial) exposure.
1. Lemon water improves metabolism
Woke up, drink a glass of water with half a lemon, say Wellness gurus. You will immediately improve mood, increase immunity, decrease acne and reduce the risk of arthritis. You will gain some courage for the day and quickly lose weight. And you will happen detox the liver – is this not wonderful?!
Gisele Bundchen does it every day. Be like Gisele Bundchen!
Water with lemon that cures all, perhaps, the most famous myth in the world of Wellness. So, go through the points.
Water with lemon helps to lose weight and increase metabolism?
No more than water without lemon. It contains no calories, but the body needs to expend effort to digest — and for heating will have to spend their calories. Not much, but still – good.
And if you add citrus?
It’s not so simple. Yes, a study on mice, conducted in 2010, shows that rodents are resistant to insulin (which is a condition that precedes diabetes) lost a little weight after they were injected with polyphenols from lemons. But will the result be the same? Unknown: this research was conducted.
Water-filled stomach sends a signal to the brain, and he decides that the body is satiated. Lemon? This is better, but the effect is the same.
Will water with lemon for digestion?
This idea came from Ayurvedic medicine, which believes that acidic food causes the intestines to get rid of excess. What really? Large doses of vitamin C work great as a laxative. So digestion is not going to help. But forced to go to the toilet more often.
What about detox? Will water with lemon the morning after the party at the pub?
Alas, no. For detox we have kidneys, liver, intestines, and skin. “The kidneys remove excess urine, intestines with feces, liver filters the blood, says Niket Sonpal, a gastroenterologist from new York. – Water hydrates and the lemon gives it a taste.” That’s all!
But in the season of colds lemon protects – because it has vitamin C! Right?
And then – not quite. First, vitamin C include citrus fruits, broccoli, beets and cranberries. Secondly, its effectiveness in strengthening of immune system is not clearly proven.
Yes, there is evidence that vitamin C can reduce the symptoms already started a little cold and reduce its duration (8% adults, 14% in children), but to prevent the disease beyond him. As his own healing.
Let’s count the lemons. Recommended daily dose of vitamin C is 65 to 90 mg. In that study, which showed a small reduction in the duration of colds, the subjects consumed 1-2 g of vitamin (i.e. 1000-2000 mg). In one lemon – 30 mg. it Turns out that pain a little less, a day you need to eat 33 of lemon.
But to drink water with lemon is not harmful?
No, if you are not the way tooth enamel. If the daily drink water with lemon, will increase the sensitivity of the teeth because it damage the enamel. To avoid this, dentists are advised to immediately rinse your mouth with clean water for 30-60 seconds, and then another 30 seconds with a dental elixir, which is composed of fluoride.
- Read more about the benefits of water with lemon.
2. Pink Himalayan salt is no better than conventional
Surely you ever hung out at the shelves with spices, choosing between a plain white salt (for the price – about a penny per tonne) and beautiful pink – several times more expensive.
Wellness experts are presented with pink salt as a cure-all: it saves about insomnia, provides detox and even cure asthma!
Is it true? Let’s face it. Pink Himalayan salt has more nutrients than the usual us white. But in General, their number is so small, that simply can not have a significant impact on health. This says Geoff McGrath, a clinical dietitian medical center of Westchester, hospital medical College of new York.
And the beautiful pink hue of the salt “due to iron oxide, also known as rust”, thanks for the clarification Catherine Brennan , a dietician from Rhode island, USA. Vkusnota!
In favor of the lead salt of the supposedly incredibly rich in iodine. But Brennan and McGrath refutes this statement: in the salt of iodine is very little, but there is uranium and arsenic (and sometimes lead). But these micronutrients are not beneficial, especially in large doses.
So well Himalayan salt is dangerous for health? Basically no micronutrients in the composition, as we have said, nothing at all. Unless, of course, is not it packs.
But, alas, the pink salt does not make the chips and popcorn in a healthy meal.
What else you need to know about her? The fact that it is produced in the state Khewra salt mine in Pakistan. Per tonne mined salt miner receives the equivalent of 160 rubles. For iHerb it will cost you about 400 rubles per pound.
- Read more about pink Himalayan salt.
3. Probiotics do not heal and not raise the spirits.
Probiotics are open as long as bacteria, but they were first recognized in the early twentieth century. Biologist Ilya Ilyich Mechnikov believed that the “good bacteria” that produce lactic acid, prolong life. He recommended to drink milk products on a daily basis.
Not all biologists agree with Mechnikov, however, the first ever probiotic, Yakult, went on sale in 1935. And it can still be found in stores.
It took another 80 years, probiotics have become part of our life. According to a study conducted in 2012 by the National Institute of health, USA 3.9 million Americans consumed some form of probiotics or prebiotics (dietary fiber, which feed the friendly bacteria you have to the intestines).
Probiotics are credited with the ability to help with mood disorders, to improve reproductive health, prevent colds and even cancer.
According to Ben Lebwohl, gastroenterologist and Director of clinical research at the center for the study of celiac disease at Columbia University, the popularity of probiotics is associated with overuse of antibiotics. Having experienced their unpleasant consequences, people are looking for ways to restore health, but not to hurt your microbiome. (Just in case: the microbiome – the trillions of bacteria that live on our skin and inside the body and help to maintain his health. And antibiotics kill these bacteria along with the infections.)
Proven probiotics have effect only on the reduction of symptoms of bloated intestines, which, according to various estimates, observed in 11% of the population. They also help with diarrhea caused by taking antibiotics.
But the impact on mood probiotics do not have (of course, if you do not suffer from diarrhea or syndrome bloated bowel). “There are studies that indicate the possible Association of prebiotics and reduce anxiety, says Ben Lebwohl. — However, not been conducted clinical blind tests, where the enriched yoghurt was tested along with placebo.”
There is also no direct evidence that probiotics help with a yeast infection. For cancer, alas, too. Moreover, for a person with a depressed immune system, as it happens in Oncology, probiotics even harmful: there is evidence that they can disrupt the absorption of anticancer drugs and cause infections up to sepsis. This is evidenced by the results of a study conducted in 2017.
Warning on the same subject posted on the page of the cancer center The Memorial Sloan Kettering.
There is also no reason to take probiotics for prevention of colds. In 2010, the yogurt is Danone, who claimed the opposite, was banned in the United States, and the company was forced to pay 21 million dollars for research on this issue.
Finally in 2015 the evidence for the usefulness of probiotics for health was presented at the national Institute of Health USA, but there they found “weak and unconvincing”.
The conclusion makes a familiar Ben Lebwohl: “the Healthy man does not need to take probiotics. They won’t hurt, but don’t pay”.
- Read more about probiotics.
4. Kombucha mushroom tea Kombucha is not a panacea
Promise that it cures cancer, diabetes, AIDS, heart disease, strengthens the immune system is the prevention of herpes.
But, according to microbiologist Heather Hallen-Adams, assistant Professor, Department of food and food processing industry at the University of Nebraska-Lincoln, “a tool that promises to cure all does not heal anything.”
Well, almost anything. Because the benefits Kombucha – lactic acid bacteria belong to probiotics. And about the benefits of probiotics we have already written: they are a good help in the treatment of syndrome bloated bowel and diarrhea caused by taking antibiotics. But in other diseases virtually useless (or useful – but it still needs to prove).
Despite the fact that in the infusion Kombucha is slightly more polyphenols (antioxidants that restore damaged cells), their number is still too small to have a significant impact on our health. A couple of cups of black and green tea gives the same effect. And unlike Kombucha, tea does not contain alcohol.
Of course, it’s quite a bit less than 0.5%, but for people with alcohol intolerance, and taking medication with which alcohol is contraindicated, and that may be enough.
- Read more about mushroom tea.
5. Agave syrup and coconut sugar is not refined useful.
Sugar is the cornerstone of a healthy lifestyle. Use regular brown or even fans of proper nutrition will not. They are looking for a healthy alternative like honey, maple syrup and brown rice syrup. These products really better?
No, answers Guoping Lee , Director of the center nutricology at the University of California: “no Matter do you use granulated sugar, cane or any other plant. Sugar is sugar!”.
We are mistaken when we believe that sugar is “safe because of the natural” (and therefore, it is possible to add more, more!). Alas, when you put it in your tea or granola, it’s exactly the same calories and nothing at all useful substances.
Well honey? It is antioxidants! Yes, a little bit there. But the key word is “little.” The key idea that scientists want to convey, is this: if honey is the health benefits, it is minimal.
As for agave syrup, it is very rich in fructose, not very good for the liver. However, in a small amount gives neither much harm nor significant benefit.
Another argument in favor of natural sugars – they have a lower glycemic index. That is, the level of sugar in blood after their reception does not rise as sharply as after refined sugar. But in practice, it is unclear what exactly causes it to rise: it affects not only the sugar but also proteins, fats, and stress levels.
“My patients I say: if you want to eat sugar, no matter what shape he’s in, concludes Guoping Lee. – The main thing to remember: if you need to eat less sweet, this applies to everything: sugar and syrups, and honey”.
- Read more about natural sakharozameniteli.
You the evidence convincing? Or do you think that science doesn’t know everything? Please share your opinions!