Are wellness trends out there really promise what they say, or are they just empty promises? Read on to be better informed should you find yourself at the end of a tirade on supposed efficacy.
Wellness trends such as detox diets, collagen supplements, and sustainable wellness products have surged in popularity, often promising transformative health benefits.
However, many of these trends lack robust scientific backing with questionable information from different ‘experts’. This article explores several prevalent wellness myths, examining the evidence—or lack thereof—behind them, and aims to debunk these misconceptions.
The Rise of Wellness Trends
Coming out of the COVID-19 pandemic to endemic, the global wellness market has ballooned to an estimated $1.8 trillion, driven by consumer interest in health and well-being. This growth has led to a proliferation of wellness trends, from dietary fads to fitness regimes, many of which are marketed with little scientific validation.
As consumers become more discerning, they increasingly question the efficacy of these trends and seek evidence-based solutions. These trends could be baseless fads arising from heresay, becoming popular from a social media influencer or been endorsed by a celebrity, and have little or no medical or scientific source.
Common Wellness Myths
Myth 1: Detox diets
Detox diets claim to cleanse the body of toxins and promote weight loss. However, the human body is naturally equipped with organs like the liver and kidneys that effectively eliminate toxins.
Research indicates that detox diets often lead to temporary weight loss due to calorie restriction rather than any actual detoxification process. Also, many detox products can be harmful, leading to nutrient deficiencies and other health issues if consumed long-term.
Hence, the age-old adage of wholesome foods, less alcohol, and more water, is still the best detox.
Myth 2: Cold plunges for recovery
Cold plunges and cryotherapy have gained popularity among athletes and wellness enthusiasts, purportedly aiding muscle recovery and reducing inflammation. While some studies suggest that cold exposure can reduce soreness after intense exercise, the overall evidence is mixed.
Many experts argue that the body’s natural recovery mechanisms are sufficient and that excessive cold exposure may hinder muscle repair and growth, leading to slower muscle growth. After completing your training or workout session, wait for two hours before taking a cold plunge.
Myth 3: Collagen supplements for skin health
With all the hype of collagen supplements recently, do you actually know what collagen is? Collagen is the most abundent protein in your body, accounting for 30% of total protein. It is the primary building block of skin, muscles, bones, tendons and ligaments, and other connective tissues, as well as found in organs, blood vessels, and intestinal lining. It’s main roles is to provide structure, strength, and support throughout your body.
Collagen supplements are marketed as a solution for youthful skin and joint health. While collagen is an essential protein in the body, studies show that the effectiveness of oral collagen supplements is limited. The body breaks down collagen into amino acids during digestion, which may not necessarily lead to increased collagen production in the skin. Instead, a balanced diet rich in vitamins C and E may be more effective for skin health, as these vitamins are needed to help produce collagen.
Myth 4: Celery juice as a miracle cureCelery juice has been touted as a miracle drink for various ailments, from weight loss to improved digestion. However, there is little scientific evidence to support these claims. While celery is nutritious, drinking it in juice form often means losing beneficial fibre, which is essential for digestive health.
Juicing has more vitamins and minerals due to decreased fibre content, but to get full nutritional benefit, eating celery whole is still the best. Overall, a varied diet rich in fruits and vegetables is far more beneficial than relying on any single food item, as it is better for portioning on sugar intake. With better portion control, you will be able to absorb nutrients at a reasonable rate that will not harm your body.
Myth 5: Biohacking for longevity
The odds are you’re participating in biohacking unknowingly. Daily rituals such as meditation, increased caffeine intake, or red light therapy in facials, are all biohacking. Self-experimented practices also include activities such as intermittent fasting and L-theanine supplementation to enhance health and longevity.
However, biohacking often lacks scientific support. While some biohacking techniques may show promise, many are based on anecdotal evidence rather than rigorous scientific research. Experts caution that extreme measures can lead to adverse health effects and recommend a balanced approach to health and wellness in a more natural and safer way if practised mindfully.
Mindfulness Apps
Together with physical biohacking, mindfulness and meditation apps have surged in popularity, with claims that they can alleviate stress, anxiety, and depression. While mindfulness practices can be beneficial for mental health, the effectiveness of these apps varies widely among individuals. Some studies suggest that while they can be helpful, they should not replace professional mental health treatment when needed.
Fitness Trackers
Fitness trackers are often marketed as essential for achieving health goals, with the collected data such as heart rate, blood oxygen level often used for associated mindfulness apps. However, reliance on these devices can lead to an unhealthy obsession with metrics rather than fostering a holistic approach to fitness.
Research indicates that while fitness trackers can motivate some individuals, they may not significantly improve overall health outcomes for everyone. Do not be too reliant on these as they only show approximated numbers as a rough indicator. Engaging in regular physical activity and maintaining a balanced diet should remain the primary focus since these devices cannot advise on proper workouts.
One fitness tracker that could be a daily part of your life is the Garmin Venu SQ – Music Edition smartwatch. As the name says, it is a health and wellness monitor, a music player, a payment aggregator all in one. With up to 6 days of battery life looking sleek on your wrist, seize the chance while it’s on promotion, going at just $303.20 for AA Singapore Members!
Get it here at https://aas.com.sg/product/garmin-venu-sq-music-edition-smartwatch/.
Myth 6: Sustainable wellness products
The trend towards sustainable wellness products such as ‘non-toxic’ and ‘eco-friendly’ shower gels and shampoos is commendable, yet many products labelled as ‘sustainable’ may not be genuinely eco-friendly. The wellness industry is rife with greenwashing, where companies exaggerate their environmental efforts. Consumers should seek transparency and verify claims through reputable certifications to ensure they are making truly sustainable choices.
Better be Wary than Sorry
As the wellness industry continues to evolve, consumers must approach wellness trends with a critical eye. Many popular practices lack substantial scientific evidence, and relying on them can lead to disappointment or even harm.
By prioritising evidence-based approaches to health and wellness, individuals can make informed choices that genuinely enhance their well-being. Read online editorials that are cross-referenced by medical doctors to make informed choices.