Connect with us

Fitness

Busting 5 common wellness myths

Published

on

Busting 5 common wellness myths

During one of my recent doom-scroll sessions on the ‘Gram, I came across a fitness influencer who sticks “yoga teacher & nutritionist” against her name, has 236,000 followers, and in one of her videos was claiming to teach us how to ‘naturally’ increase our height.

The first exercise to increase your height, according to the influencer, is three sets of hanging from a bar for 30 seconds. I have been a monkey all my life and hanging from a bar is something I started doing as a kid and, firmly in my 40s now, I still do it. Since forty years of hanging from a bar failed to do anything for my height, it got me thinking how much of such ‘fitfleuncer’ content is actually factual and scientific.

While I shall save the question of whether one should follow fitness, health, wellbeing, and nutrition advice from someone with vague credentials on a social media platform for another day, for now let’s explore how much water some popular health myths hold.

A spoon of ghee/butter in coffee is good for health:This is a topic of debate in the health and wellness world, says Shalini Garwin Bliss, executive dietician at Manipal Hospital in Gurugram. She notes that proponents of this argue that the healthy fats in ghee or butter can provide a slow-release source of energy and promote satiety. However, Chandni Haldurai, the head nutritionist at Cult Fit, warns against doing this, no matter how delicious it sounds.

Advertisement

“Coffee with ghee or butter may sound delicious, but it’s not always a good idea. Although these fats can give you a brief energy boost, their high-calorie content quickly adds up. This tendency may not be helpful for people seeking to control their cholesterol or weight,” says Haldurai. It’s crucial to remember that this extra fat contributes to increased calorie intake, potentially hindering weight management efforts, adds Bliss.

Apple cider vinegar is good, helps burn fat:This idea is big these days as not only influencers but gym trainers and coaches also support the idea of having daily doses of apple cider vinegar. While there are several potential health advantages of apple cider vinegar, including improved digestion and prevention of increases in blood sugar, it is not a miracle cure for weight gain, says Haldurai.

“There is no magic bullet for weight loss. Simply consuming apple cider vinegar daily is unlikely to lead to significant weight loss without complementary lifestyle changes like a balanced diet and exercise,” says Bliss.

A comprehensive strategy for weight management that incorporates nutrition, exercise, and lifestyle modifications is the only efficient way to achieve and maintain weight loss. Alas, it’s common to exaggerate claims of miracle weight loss without making the necessary efforts, say coaches and nutritionists.

Jaggery and demerara sugar are safe:Sugar is the top enemy of anyone even mildly invested in health. But many simply replace refined sugar in their diet with jaggery and demerara sugar. Next time you put that second spoon of jaggery or demerara sugar in your tea or coffee, you should remember that despite being less processed than refined sugar, both are still sugars and can have an impact on blood sugar levels.

Advertisement

“Due to their low processing and trace nutrients, they might be marginally preferable solutions, but people with prediabetes or diabetes shouldn’t choose them. Anyone ingesting these alternatives needs to practice moderation and keep an eye on their blood sugar levels,” warns Haldurai. Moderation is all sugar and sugar substitute intake is the key, warns Bliss.

Freshly squeezed and cold-pressed juices are healthy:It is indeed true that fruit juices that have been freshly squeezed or cold-pressed retain more nutrients than packaged juices. But all such juices have little to no fibre. Due to their high fibre content, which helps slow down the absorption of sugar, whole fruits provide the most advantages, says Haldurai. However, if you must have your fruits in liquid form, smoothies that are made with whole fruits, yoghurt, or vegetables are preferable, since they retain fibre and offer a more well-balanced vitamin profile.

Hanging leads to height gain:Saved the best for last. If only hanging from bars actually led to height gain, many of us would have been giants. There is no good evidence or study to support these claims, says Dr. (Prof.) Amite Pankaj Aggarwal, directorand head of the department for orthopaedics, Fortis Hospital, Shalimar Bagh in New Delhi.

“It’s amyth that certain exercises or stretching techniques, such as pull-ups and hanging from a rod, can make you grow taller,” says Aggarwal, dismissing the tall claim.

Height gain depends on a lot of factors, from one’s genetics to diet to muscle strength, explains Dr. Poonam Sidana, neonatologist and paediatrician, CK Birla Hospital, NewDelhi.“Those who go out and play sports such as basketball are more likely to grow stronger because they are actually running around and are able to use all their bigger muscles. So, it really is a combination of things and cannot be attributed to a single activity,” adds Sidana.

Advertisement

Shrenik Avlani is a writer and editor and the co-author of The Shivfit Way, a book on functional fitness.

Fitness

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Published

on

Applying the Stoic Cardinal Virtues for Both Optimal Performance and Longevity

Making healthy, sustainable choices for our health and fitness can often feel like a secondary goal, always on the back burner. The philosophy of Stoicism, originating in Greece and refined in Rome, offers a timeless framework for living well. Its four cardinal virtues, taught by philosophers such as Plato, are wisdom, courage, justice and temperance. These virtues can help you navigate health, wellness and fitness decisions with clarity and purpose by helping you:

  • Make healthier choices (moderation in food/drink; exercise)
  • Reduce stress through focusing on what’s controllable
  • Push outside your comfort zone to grow
  • Act responsibly for our community
  • Find peace by accepting mortality

Together, these lead to a more virtuous, less anxious, and purposeful life, which inherently supports well-being and longer, better living. 

Wisdom (Understanding/Learning)

Wisdom starts with learning, but it also requires understanding what is truly within your control: your judgments, actions and responses. Working out for an hour a day is the easy part of the fitness goal. The other waking hours of making healthy choices are the more challenging parts of the goal. In health and fitness, this means focusing on your habits and mindset rather than worrying about uncontrollable outcomes such as genetics or trendy social media posts from fitness influencers selling supplements. In a nutshell, use wisdom in these three ways to improve health, fitness and wellness: 

  • Control what you can control. Do this especially when faced with setbacks, such as a missed workout or a slip in diet. Redirect your energy toward what you can do next, not what you cannot change.
  • Seek facts, not opinions. Approach nutrition, exercise plans and wellness advice with an objective mind that is based on science. Avoid emotional reactions and look for evidence-based information.
  • Make sound choices. Use reason to evaluate what’s beneficial or harmful for your training and nutrition, avoiding extreme diets or fad workout routines. 

 

Courage (to Push Outside Your Comfort Zone)

Courage is not just about bravery. Courage is more about enduring discomfort and doing the right thing, especially when it’s hard. In your fitness journey, this means pushing through challenges and facing fears, such as trying a new activity or simply walking into a gym for the first time. The courage to challenge yourself with activities you are new to or not good at doing will help you become a well-rounded exerciser with performance and longevity goals. Try these three ways to add courage that enables you to make better decisions:

  • Accept the discomfort that comes with growth, whether it’s physical strain in exercise or emotional struggle in changing habits.
  • Remain focused on your goals and health commitments. Prioritize sleep, rest or recovery, and along with not skipping training days, even when external pressures tempt you otherwise.
  • Act objectively and see your circumstances as they are, not how you wish them to be, and respond realistically to challenges. Assess your progress regularly.

Justice (Fairness and Kindness)

Justice is about treating others and yourself with fairness, kindness and respect. In fitness, much is passed down from the older generation to the younger. Be that person who shares what you know with the next generation. This means supporting a positive training environment, whether at the gym, in group classes or among friends and family.

  • Treat others well by showing encouragement to people at every stage of their health journey, regardless of ability or background. This is powerful in people’s lives and makes you feel good, too.
  • Serve others by sharing knowledge, motivating workout partners, family members, and contributing to a supportive culture of activity to help others build the habit of fitness. Justice is also holding each other accountable.
  • Teach and communicate about your experiences, failures, and successes with humility. Having others learn from your mistakes and experiences is a smart way to communicate with the younger generation and beginners to fitness.

Temperance (Moderation and Discipline)

Temperance is discipline. None of these works can be done without discipline. We must learn to manage desires, impulses and habits to avoid excess in anything. In fitness and wellness, this virtue is vital for long-term success and well being. Training needs to be balanced with recovery, and this takes discipline to make some days easier than others. Too much of any good thing becomes a bad thing.

  • Avoid too much food, social media, supplements or even exercise. Balance is key to optimal performance, longevity and long-term goal achievement.
  • Manage impulsive responses to stress, frustration or temptation, choosing actions that keep you on track with your values and goals.
  • Practice discipline by doing things that are good for you, even when you do not want to.  Working out daily is often the easy part. The rest of the day, when food choices are tempting us to cheat on our diet, is the hardest for most people.

For many who find comfort in making the easy options or cheating on diets, you can also experience the same comfort (dopamine hit) by not doing it and choosing the healthier choice. These four virtues work together to flip the switch on how your body responds to new disciplined actions. For example, justice requires wisdom to discern the right action. Then, it takes courage to act on those insights and push yourself outside the comfort zone. Finally, deciding to be disciplined and hold firm is the temperance that avoids selfishness or excess. In your health journey, applying all four virtues helps you stay resilient, make thoughtful choices, and build a sense of purpose and connection.

You can also use the Military.com Fitness Section to aid your health, wellness, and fitness journey. There are thousands of articles and videos full of practical tools for building resilience, mitigating stress and disciplined living for optimal performance and longevity. By focusing on what you can control, acting with courage and kindness to others, and practicing self-discipline, you create a foundation for lasting health and wellness, not just for yourself, but for the wider community as well.

Want to Learn More About Military Life?

Whether you’re thinking of joining the military, looking for fitness and basic training tips, or keeping up with military life and benefits, Military.com has you covered. Subscribe to Military.com to have military news, updates and resources delivered directly to your inbox.

Advertisement

Story Continues

Continue Reading

Fitness

This is the best budget-friendly fitness tracker we have tested this year

Published

on

This is the best budget-friendly fitness tracker we have tested this year

Why you can trust Live Science


Our expert reviewers spend hours testing and comparing products and services so you can choose the best ones for you. Find out more about how we test.

If you’re looking to get back into exercising, or are just starting out, the Xiaomi Smart Band 10 may be the best fitness tracker for you. This fitness tracker does a great job of tracking your workouts and summarizing the data in an easy-to-understand format, without overcomplicating anything. The interface is user-friendly, and even those who aren’t into tech should be able to navigate around this smartwatch in no time at all.

While this is a budget fitness tracker, that doesn’t mean it’s lacking in features. You can do more than just track your workouts with this smart band: you can also track your sleep, stress levels, heart rate and so much more. There’s also no shortage of sports modes — with 150+ to choose from, you’re bound to find the workout you want on this watch.

Continue Reading

Fitness

Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

Published

on

Fitness coach says ‘just cardio isn’t enough’; shares 1 exercise women over 35 must do to stay strong and healthy

As we age, our bodies naturally start losing muscle mass and bone density, which can affect strength, metabolism, and overall health. Many women over 35 notice changes in energy levels, weight distribution, and endurance, making it essential to adopt exercises that not only tone but also strengthen the body.

Fitness coach urges women over 35 to incorporate strength training. (Freepik)

Tara LaFerrara, fitness coach and personal trainer, shares in her September 22 Instagram post why women over 35 should start incorporating strength training into their routines and how it can transform both body and health. (Also read: Doctor with 25 years experience warns ‘ghee-loaded meals, sugary chai’ harm South Asians’ health; shares 6 key insights )

Why does muscle loss matter after 35

If you are a woman over 35 and not doing any sort of strength training, Tara warns you’re in for a rude awakening. “I’m talking the moment that your body starts to slow down, get weaker, and feel like you hurt more,” she shares.

“It is not just ageing, it is muscle loss, and it starts way earlier than you think. After the age of 35, we start losing muscle every single year. And that muscle is so important because it is your metabolism, your bone density, your energy, and just the ability to bounce back when life throws things at you,” says Tara.

Advertisement

Can cardio and pilates alone keep you strong

She emphasises that cardio and Pilates alone aren’t enough. “You need to lift, squat, push, pull, and press. It’s not about getting bulky and muscular, it’s about getting strong enough to handle ageing on your own terms.”

Her advice is simple: “So if you’re tired of feeling like your body is working against you, start working with it. Pick up some weights. Your future self will thank you.”

Strength training after 35 isn’t just about aesthetics; it’s about maintaining health, mobility, and resilience. As Tara highlights, incorporating resistance exercises into your routine is one of the best ways to support your body through the natural changes that come with age.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

Advertisement
Continue Reading

Trending