Misleading health claims and sweeping generalizations — nutrition myths and wellness “secrets” can be complex to guard against. The mindset of “better safe than sorry” and the bandwagon effect often fuel the spread of these rumors. Things like “a simple diet won’t cause fatty liver,” “drinking too much water ruins your kidneys,” or “a daily glass of red wine benefits cardiovascular health” — how many of these have you fallen for?
1. Is drinking more water better for your kidneys?
Many people believe that drinking lots of water helps flush out toxins, maintains skin hydration, boosts cell metabolism, and improves kidney function. However, some studies suggest that excessive water intake might burden the kidneys, especially for individuals with pre-existing kidney conditions. Excessive water intake can cause the kidneys to over-filter the blood, thereby increasing the workload on the glomeruli and potentially impairing normal kidney function.
According to the U.S. National Institutes of Health, the recommended daily water intake for adults should be determined by individual needs and environmental factors, typically ranging from approximately 1.5 to 2.5 liters per day. Moderate hydration is essential for maintaining health. But water needs vary from person to person, so it’s best to adjust your intake according to your body’s specific requirements.
2. Does a simple, plain diet prevent fatty liver?
A simple diet — consisting of light, mild food eaten in small portions and avoiding spicy or greasy dishes — is often promoted as beneficial for the liver and overall health. However, liver health isn’t determined by a single dietary factor. It depends closely on a balanced and varied diet. A plain diet may lack the full range of nutrients the body needs, and without proper nutritional balance, liver function may be compromised, making fatty liver more likely. To support liver health and metabolism, it’s important to consume sufficient protein, healthy fats, vitamins, and minerals.
3. Is drinking red wine daily good for cardiovascular health?
Some people believe that moderate daily consumption of red wine is healthy, thanks to the antioxidants it may contain, which are said to support heart health and slow the aging process. Studies do suggest that compounds like polyphenols and flavonoids found in red wine can be beneficial, as they’re linked to heart protection and anti-aging effects.
However, these beneficial compounds are present in only small amounts. Their actual effects are minimal, while excessive alcohol intake can seriously damage the heart, liver, and other organs, raising the risk of heart disease and cirrhosis. So the downsides of drinking far outweigh the potential benefits. Also, people such as pregnant women, nursing mothers, minors, and those with certain health conditions should avoid alcohol entirely.
4. Is skipping a meal good for your digestive health?
“Not eating after lunch” is a dietary practice that might have unintended adverse health effects.
- Lack of energy: If your lunch isn’t nutritionally rich, skipping dinner may leave you with insufficient energy. This can lead to fatigue, weakness, and a decline in productivity.
- Blood sugar fluctuations: Going too long without food after lunch can cause blood sugar levels to drop, leading to symptoms such as dizziness, headaches, and difficulty concentrating.
- Risk of overeating: The next day, extreme hunger from prolonged fasting can trigger binge eating, increasing the risk of weight gain and digestive issues.
- Nutritional imbalance: Skipping dinner may lead to a tendency to consume high-fat or high-calorie foods while neglecting other essential nutrients, which, over time, can compromise your immune system and overall health.
- Slower metabolism: This habit may disrupt your body’s metabolic rhythm, potentially slowing down your metabolism and making weight loss harder or even leading to weight gain.
5. Does walking more steps make you stronger?
A daily walking routine can improve cardiovascular function, enhance blood circulation, reduce the risk of heart disease, stroke, and diabetes, and help with weight control, muscle strength, and bone density.
However, excessive walking may put too much stress and wear on muscles and joints, potentially leading to injuries like meniscus damage or rhabdomyolysis. What’s more, walking alone isn’t enough to provide a complete workout — it can’t replace other forms of exercise. Instead of blindly chasing step counts or distance, it’s essential to understand your physical condition first and then plan your walking goals accordingly. Generally, 7,000 steps per day are considered a sufficient amount of walking.
If you have special dietary needs or health concerns, it’s always best to consult with a doctor or nutritionist to ensure your eating plan supports your well-being.
Translated by Cecilia and edited by Amanda
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