8 Myths About Diet, Exercise And Sleep

These eight diet, exercise, and sleep assumptions need to pass the sniff test.


Myth #1: Popular Diets Exist Everywhere, So They Must Work

Lose weight fast. Although it’s tempting, the most popular fad diets, and even more well-known ones like Keto, emphasize limiting nutritional intake. This is often done by banning whole food groups. Keto, for example, excludes all grains, legumes, and fruits except for a few berries. Lopping off essential micronutrients isn’t healthy, and restrictive diets “tend to fail in the long run,”


Study shows that changing your diet can add 13 years to your lifespan.

Nina Taylor, Education Manager at the National Alliance for Eating Disorders, stated that this restriction leads to weight gain and not weight loss over the long term.
Weight cycling is also known as the yo-yo diet. Studies have shown that this eating style increases the likelihood of sudden cardiac death and coronary heart disease in women.
Research has shown that eating a plant-based diet, limiting sugar intake, and restricting mindless eating are all great ways to extend your life.


Myth # 2: You Can Take Your Phone To Bed

Study finds that sleep exposure to light can lead to obesity and other serious health problems.
One last glance at their social media feeds before the lights go out is something everyone wants. Research shows that nighttime smartphone use is linked to difficulty falling asleep, decreased sleep duration, and even mood disorders.

Your phone is illuminating your eyes with blue light. This reduces the production of melatonin, the hormone that regulates your body’s clock. Experts recommend avoiding any LED spectrum light for one hour before going to sleep.
The bottom line is don’t take your cell phone or its harmful blue light to bed. To help you get up, use an old-fashioned alarm clock.


Myth # 3: Social Media Can Motivate You To Exercise And Diet

Research shows that young people believe that watching diet and fitness videos on TikTok or Facebook will help them become a better version, Taylor stated.
Taylor stated that they believe this will make them more motivated to exercise or lose weight. However, this can lead to body dissatisfaction, social comparisons, and many concerns about weight and body. These are all risk factors that can lead to eating disorders.

Taylor stated that experts fear body dysphoria could have increased in the wake of the pandemic. This is because more people use social media while being isolated and faced with disrupted routines.
She said that disordered eating could be used as a coping mechanism. It’s a way to control your emotions and cope with them.
Experts believe intuitive eating is a natural way to listen to your body’s signals about hunger and fullness. It can lead you to a healthier way of eating. It is sometimes called the “anti-diet.”


Myth # 4: You Can Get More Sleep By Hitting The Snooze Button

These myths about sleep may prevent you from getting a restful night.
As morning approaches, your body is nearing its last fast eye movement or “dream” cycle. Hit the snooze key, and your brain immediately goes into a new sleep cycle. Experts say. You’ll likely be in the middle of the cycle when the alarm sounds a few more minutes later and feel groggy the following day. You will feel more tired.
Tip: Keep the alarm off to the side of your bed so you can turn it off. You can’t tell Alexa or Google to turn it off. That’s cheating.)


Myth # 5: Crunches Can Help You Lose Belly Fat

Exercise burns fat everywhere, not just in the areas you are trying to target.
Dr. Angela Smith, former president of the American College of Sports Medicine, stated that you could exercise to increase strength but not to reduce fat.
Experts recommend increasing cardio to lose fat. You can achieve a balanced workout routine by mixing up the intensity of your training to include both high- and low-intensity.


Myth 6: When You Cannot Sleep, It’s Better To Stay In Bed And Close Your Eyes

Experts say staying in bed for over 20 minutes when you aren’t sleeping is the worst thing you can do. This causes your brain to associate the bed and a lack of sleep. Chronic insomnia can result from this behavior.
“It’s counterintuitive, but spending time in bed awake transforms the bed into a dentist’s chair,” Michael Grandner (a sleep expert and clinical psychologist) told CNN.
Instead, get up and do something boring until you fall asleep. Keep the lights on and off, and do not check your phone or laptop.


Myth # 7: To Change My Body Type, I Need To Exercise Or Eat Right Away

Taylor stated that there is a belief that exercise or diet can alter your body type. Taylor said that, especially among younger people, the belief is that if you eat better or exercise more, your body will look a certain way. However, everyone is normal and healthy.
Genetics and other factors can make our bodies come in many shapes and sizes.
Smith stated that genes are vital to understanding how exercise may affect your body. She said that if your parents are over 6′ tall, you won’t be able to compete in gymnastics. Some of this may be due to muscle size and shape, while some might be determined based on hormonal balances you were dealt at birth.
Taylor stated that he doesn’t believe anyone can gain or lose weight or get a body like he says. Taylor said that there will always be body diversity. We wouldn’t say, “You should have a taller body” or “You should have a shorter one,” right?


Myth 8: The Bodybuilding Supplements Promoted On Social Media Work

According to Dr. John Xerogeanes of Emory Orthopaedic & Spine Center, the chief of sports medicine and professor of orthopedics, high school, and college-aged youth might feel they need weight training supplements.
“The greatest issue I have with patients is supplemented,” Xerogeanes stated. “Some influencer has marketed something completely illegitimate, and suddenly the child says, ‘Hey! I can take this supplement, and it will give me abs.’

He said this is a problem because the US Food and Drug Administration needs to regulate the supplement industry.
Xerogeanes stated that although the label may say one thing, you must know what it contains. “The manufacturers may add other minerals or stimulants to their mix. This is why some high school and college athletes get positive drug tests.”

He said he worked with college teams and told them: “I tell them, If you’re going do any supplement, we have to see the supplement, and we have to have it independently tested.”

Studies show that supplements are unlikely to be needed if you eat a well-balanced, healthy diet unless you’re pregnant, elderly, or have a dietary restriction.