One week we read that drinking coffee is bad for your health, and the next week coffee is healthy because of the antioxidants in the coffee bean; drink up! One week the carnivore diet is the end all be all and then the next week we hear that plant based is the ONLY way to go.
With all this contradiction, you may feel getting healthy is too difficult and too confusing; so you throw your hands up before you actually get started.
I hear you!
I want you to know that it isn't as difficult as it seems. You just need the right tools to make sense of the misinformation and information overload.
The first step to this is to understand the information overload is to learn the underlying problems. Wellness can indeed be confusing, and there are several reasons for this.
- Myths with a snippets of truth: Many wellness myths contain a grain of truth, which makes them confusing. For instance, advice like “get enough sleep” or “eat plenty of fruits and vegetables” is well-known and valid. However, social media bombards us with so called health advice at a rapid pace and it makes it challenging to know what is truth and what’s not.
- Individual variation: Wellness isn’t the same for everyone. Factors like age, gender, and personal circumstances influence how we perceive it. For a young adult wellness might revolve around career, finances and athleticism. As we age, health and disease prevention/management seems to be more of a goal.
- Nutritional confusion: Nutrition guidelines can be puzzling for sure. People often follow recommendations but still face health problems. It shouldn’t require a college degree in nutrition to shop for healthy foods. Health-washing is a form of marketing used by the food industry. Taglines like “fat-free,” “low-sugar,” and “heart healthy” are all used to make consumers think they’re making healthy choices, when they might actually be buying inflammatory, sugary, ultra-processed and chemical-laden foods. Years ago I remember thinking I was making a healthy choice by drinking Special K protein shakes, which contain gums, artificial sweeteners, and canola oil. Like many, I was tricked by the marketing and branding. I know now that wellness is found in minimally processed foods, and products that enhance the body’s natural functions as opposed to manipulate them. Remember this: millions of dollars are spent on triggering associations between food and feelings (like attractiveness, fun or even indulgence).
- Mixed Messages: Truths and falsehoods are often presented similarly. For example, “Vitamins are magical substances that will make you healthier if you’re deficient!” is true. However, “Supplements are magical that will make you healthier,” sounds similar but is not. I take supplements but I am very picky about the brand, and when I take them. I prefer to get my vitamins and nutrients from food. It's a good practice to focus on food rather than supplements. Case in point, researchers used to think that vitamins E and A may protect against disease if supplemented. Dozens of trials later, it turns out that both may slightly lower lifespan or cause a bit more disease. One reason is that nutrients from food work together — eating a healthy diet where the foods naturally have a variety of nutrients is probably a better idea than relying on supplements to save you from a crappy diet. It's more important to eat a natural diet that includes healthy plants and animal protein.
The lessons here are ones you probably knew already: Eat smart, move often, sleep 7-9 hours a night, reduce your stress levels, nourish your relationships and think critically when someone tries to sell you a diet or a lifestyle. Do your own research, challenge your bias, and be willing to change your mind.
Finally, and most importantly, remember that what works for you may not work for someone else. Wellness is a personal thing, it is never a one-size-fits-all science.