22 Health Myths to Stop Believing in 2022

The start of a new year is often a time when we pause and reflect on our lives, and often set an intention for what we want to achieve in the year to come. It’s always a great idea to try to take better care of our health and wellbeing, however health-related New Years’ Resolutions are often unrealistic or unachievable. Health related goals like losing weight, eating better and exercise are common at the beginning of a new year, however failure rates for these resolutions are high. A better approach can be to focus on improving our health-related habits and behaviours, and that begins with correct and reliable health information. This New Year, consider letting go of some persistent, false health myths so that you and your loved ones can enjoy a happier, healthy 2022.

Health Myth 1: Carbohydrates should be avoided or limited

Carbohydrates have gone in and out of fashion in the health and fitness world many times over the decades. The recurring popularity of low-carbohydrate diets such as Atkins and the ketogenic diet have caused some to believe that carbohydrates are inherently ‘bad’ for health or weight loss. The evidence available paints a very different picture, with low carbohydrate diets having no definitive advantage for weight loss over other approaches like low fat or Mediterranean diets. Carbohydrates are often found in highly nutritious foods such as grains, vegetables and fruit, and so limiting these over a long period of time may have greater health risks than benefits. Carbohydrates are also the body’s preferred energy source, and have an important role in maintaining blood glucose levels. Individuals with conditions such as diabetes should always seek medical advice before making drastic changes to their diet or carbohydrate intake. 

Health Myth 2: Therapy Is Only for People With Mental Health Issues

Society’s dialogue around mental health has come a long way, however some stigma and misconceptions remain prevalent. Namely, the idea that only people suffering from serious or debilitating mental health issues can benefit from therapy. Contrary to this belief, mental health support such as counselling can benefit anyone, and may prevent mental health issues from becoming more serious. Preventative therapy can be of particular benefit to people who are under a lot of stress, such as unpaid caregivers who take care of an older person or someone with disabilities or chronic health issues. 

Health Myth 3: Restrictive Diets Are a Good Way to Get Healthier

When we talk about making changes to our diet to improve our health, we often focus on all the things we are going to cut out. Sugar, white bread, pasta, and takeout are often some of the first to be eliminated. However, this can often lead to a progressively more restrictive diet in which a person cuts out more and more food groups in an effort to ‘eat clean’. Unfortunately, this may end up doing more harm than good. The human body thrives when it has a broader variety of foods, as this supports a strong and resilient gut microbiome. Eliminating entire food groups when there is no medical reason to do so (such as a confirmed allergy or intolerance), can actually limit the body’s ability to digest these foods correctly, causing discomfort or other symptoms. Furthermore, cutting out food groups can lead to malnutrition, which is dangerous for anyone, but especially for frail, older individuals who may struggle to meet their nutritional needs. The good news is that a better way to improve your diet is to find ways to add nutritious ingredients, rather than focusing on what you should cut out. A diverse, vibrant array of foods each day is the best way to keep your body functioning optimally.

Health Myth 4: Older People Do Not Need Much Sleep

Sleep difficulties and insomnia can become more of a challenge as we get older, however the idea that older people need less sleep is a myth. The amount of sleep required for optimal wellbeing and energy varies between individuals, yet stays relatively consistent over time. The sleep required does not change much from the time adults are in their twenties until they are in their older age. Some older people may start to notice that they get tired earlier in the day than they used to, however they often also notice they are waking up earlier. Insufficient sleep can have serious consequences for how we feel and function, so don’t be afraid to reach out for help if you or a beloved older person in your life is struggling to get enough rest.

Health Myth 5: Dementia Is an Inevitable Part of Ageing

Dementia is a neurological condition that affects cognitive function, memory and/or behaviour. It often occurs in later life or older age, however it is not a normal part of healthy ageing. Dementia can have a range of causes, signs and symptoms, and usually becomes more significant over time. Dementia impacts a person’s cognitive abilities well beyond what is normally seen in older age. There is currently no cure available for dementia, however certain lifestyle factors such as staying active and avoiding smoking may be preventative. It’s important to keep an eye out for signs and symptoms, and to reach out for medical support or dementia care early if you suspect it is needed. Early detection and management can help improve outcomes for you or a loved one experiencing dementia.

Health Myth 6: Older People Should Not Exercise

The idea that as we age, physical activity becomes less important or even dangerous has been around for many years. This is not that surprising, as in some cases it is advisable to reduce high impact or vigorous exercise in later life. This is particularly true if there is a high risk of falls or injury in the specific physical activity. However, there is no reason to resign to being sedentary in our golden years altogether. Remaining physically active is actually a fantastic way to support healthy and active aging, and may help prevent physical and mental health issues as we age. It’s important to choose the exercise that is safe, comfortable and appropriate for the individual’s age, fitness level, and health status. Some older people may also feel more comfortable exercising in the privacy of their own home, rather than going to a public gym or fitness centre. 

Health Myth 7: Depression and Loneliness Is Inevitable for Older People

It is an unfortunate misconception that we are destined to become isolated and lonely as we age. Remaining socially connected and supported is actually very important for our physical health, as well as our social and emotional satisfaction and wellbeing. In our later life, we may notice we have a reduced ability to participate in some previous activities due to mobility challenges or chronic health conditions. However, this does not mean we can’t find other ways of staying in touch with our loved ones. Scheduling regular opportunities to spend time with those near and dear to us can make a huge difference to our quality of life. If you struggle to get out and about, or have family and friends who live far away, technology can help bridge physical divides and keep you connected and socially engaged. There is no reason to accept loneliness as an inevitable part of aging. 

Health Myth 8: If a Family Member Has Alzheimer’s Disease, I Will One Day Have It Too

It is never easy to receive the news that a loved one has Alzheimer’s disease. You may feel worried about your loved one’s well being and the impact on your relationship with the individual. If the person is a family member, you may even fear that their diagnosis means you are also destined to develop the disease. Even though evidence does suggest a genetic factor in Alzheimer’s, having a family member with the diagnosis is not a guarantee that you will have it too. Staying aware of the risk factors and symptoms can help you stay alert to any signs of Alzheimer’s, whilst engaging in healthy lifestyle habits like exercising and not smoking may help reduce your risk of acquiring Alzheimer’s in the future. 

Health Myth 9: Only older women need to worry about osteoporosis

Osteoporosis is a condition which affects the density and strength of bone tissue. Loss of bone density and osteoporosis becomes more common with age, and affects women more frequently than men. However, anyone can be at risk of developing this illness, which can pose a serious risk of fractures or injury as a result of falls. Taking care to maintain healthy bones is important for everyone in order to reduce our risk of osteoporosis. Some preventative measures include avoiding smoking, enjoying a varied diet rich in calcium sources, limiting alcohol consumption and managing your stress levels. 

Health Myth 10: Every Older Person Will Experience Arthritis

Similarly to dementia or loneliness, too often people assume arthritis is a guaranteed part of the aging process. In reality, not all older people experience arthritis, and in most cases, there are management and pain relief strategies that can make a big improvement to your quality of life. Arthritis is not one disease, but a collection of conditions that affect the joints in the body. These conditions affect people in a range of ways, but often leads to pain, swelling or stiffness. Lifestyle factors like eating a healthy diet, managing stress levels, and staying active may in some cases help prevent arthritis, or slow its progression and enable a better quality of life.

Health Myth 11: Healthy or Diabetic-Friendly Snacks Don’t Taste as Good as the ‘Real Thing’

Diabetes is a common cause of ill health for older people, both in Australia and globally. Diabetes can have serious consequences for a person’s well-being, and often requires significant lifestyle and dietary changes to manage diabetes symptoms. Luckily, there are now far greater options for delicious, nutritious and diabetic-friendly options that everyone can enjoy. From low-sugar cakes and bakes, to great supermarket finds, to restaurants with dedicated diabetic-friendly options, there is no longer any reason to miss out on the foods you love whilst still taking good care of your health. Check out our handy list of diabetic-friendly, indulgent treats to find your new favourite snack or delicious meal.

Health Myth 12: Vaping Is Healthier Than Smoking

Vaping, or using e-cigarettes, has become increasingly popular in recent years, often marketed as a healthier, lower-risk alternative to smoking combustible cigarettes. Unfortunately, the evidence in this area is still quite limited. The safest option is to avoid smoking or vaping altogether, especially for vulnerable young people who may be at greater risk of health and developmental effects of vaping. Always speak to your trusted healthcare professional to find out safe, effective ways to reduce or quit smoking rather than turning to e-cigarettes as an alternative. 

Health Myth 13: I Only Need to Go to the Doctor When I’m Ill

Nobody likes the inconvenience of travelling to the doctor’s office and sitting in the waiting room for long periods of time. However, avoiding the doctor or only going when you are seriously ill can pose health risks. Routine checkups are an important way of staying aware of your health status, and may help to catch signs of illness earlier to help treat them more effectively. If you have trouble getting to the doctor, consider ways to make this easier for yourself, such as enquiring about telehealth appointments, or engaging a professional registered nurse to provide care and screenings from the comfort of your home. Prevention is always the best cure, so don’t wait until you are very unwell before reaching out for help. 

Health Myth 14: People With Mobility Challenges Can’t Go Out and Have Fun

Many people in Australia live with disabilities, including those that affect their mobility and physical capacities. Inclusion and accessibility has come a long way, however there is still a lot of work to be done. Unfortunately, many people still assume that people who use a wheelchair for example, must stay at home all day, every day. Luckily, nothing could be further from the truth. Socialising and getting out and about is just as important and possible for people who use mobility aids as it is for anyone else. Often, it simply requires a little bit of extra preparation and planning to ensure the destination or activity is accessible and inclusive. If you are interested in getting out into nature with a loved one who uses a wheelchair, feel free to check out our list of wheelchair-accessible trails in Melbourne.

Health Myth 15: I Don’t Need a Nourishing Diet if I Take a Daily Supplement

The vitamin and supplement industry is a booming and lucrative one, however, not all supplements are created equal. Some supplements are poorly regulated, and in most cases are a poor substitute for food-sources of essential nutrients like vitamins and minerals. Relying solely on a multivitamin to meet your nutritional needs may place you at risk of nutrient deficiencies. On the other hand, taking highly concentrated supplements can lead to a condition called hypervitaminosis – a condition where dangerously high levels of certain vitamins are stored in the body. If in doubt, always speak to a trusted medical professional about how to ensure you are receiving adequate and appropriate nutrition on a daily basis.

Health Myth 16: The Cleanliness of My Home Doesn’t Affect My Health

Maintaining a tidy, neat and clean home is not always at the top of our list of priorities. When balancing the demands of supporting our family, work, medical appointments and other pressing matters, it’s easy for housekeeping to be forgotten or delayed. However, the impacts of our home environment on our health may be more severe than you think. Keeping a tidy, clean home can help prevent physical health complications, and can even improve our social and emotional well being. If you are struggling to maintain a clean home due to a busy schedule or declining physical capacity, Homage can help by providing high quality domestic assistance from the comfort of your home.

Health Myth 17: I Should Cut Out All Fats in My Diet

There has been much heated debate about whether low-carbohydrate or low-fat diets are most optimal for weight management, disease prevention, and overall health and wellbeing. However, it’s likely that the quality of the fats and carbohydrates you consume are more important than the quantity. Everyone responds differently to different dietary approaches, there is no one-size-fits all. However, diets that are overly restrictive in fat sources may create more health risks than they prevent. Limiting intake of saturated and trans-fats is recommended, but ultra-low fat diets may actually increase the risk of conditions like high blood pressure and cholesterol. Diets devoid of healthy fats like avocado, nuts and olive oil can be tasteless and bland, making them hard to stick to. Finding a balanced approach with a fat intake that works best for you is likely to be the best option in the long-term.

Health Myth 18: Protein Is Only Important for Bodybuilders

Despite being one of the three macronutrients essential for energy production and physical wellbeing, many people focus on carbohydrates and fats and ignore protein altogether. However, protein is an essential nutrient that serves many purposes even if you are not a regular gym goer. Protein helps maintain, build and repair tissues in the body, supports immune function and helps maintain a healthy fluid and pH balance. Older people may even need a higher amount of protein intake per day as they age, to help mitigate the loss of lean muscle tissue and protein stores in the body. Older adults may benefit from consuming as much as 1.0grams of protein per kilogram of bodyweight to protect their physical wellbeing.

Health Myth 19: Alternative Sweeteners Are Good for Me

Whilst being mindful of ultra processed, refined sugars can be a good way to maintain a healthy weight, don’t always assume that alternatives like stevia or sucralose are healthy. Whilst research on the safety of artificial sweeteners is still limited, some studies have suggested regular use of artificially sweetened beverages are linked with higher rates of dementia and stroke. If you have questions about the safety of artificial sweeteners for your individual circumstances, always speak with your doctor.

Health Myth 20: Sunscreen Is Only Important in the Summer

Many Australians grew up being constantly reminded of how important it is to slip, slop, slap during the hot summer months. However, using sunscreen and other sun protection is important all year round. Even on mild, cool, or colder days, the UV rating in Australia is often high enough to cause sun damage throughout winter. Wearing a hat, sunglasses, long sleeves and pants and regularly reapplying a quality high SPF sunscreen is important whenever you spend long periods of time outside to prevent skin damage, sunburn and skin cancers. 

Health Myth 21: Hitting Snooze on the Weekend Is a Good Way to Catch Up on Sleep

We all know how important adequate sleep is for our mental and physical health. Poor sleep is associated with a range of poor health outcomes, and can make us feel lethargic, stressed, and foggy throughout the day. It can be tempting to try to ‘make up’ for sleep debt on the weekends by sleeping in a little longer, but this may not actually work the way you want it to. Sleep timing variability may reduce the quality of your sleep due to its disruption of the circadian rhythm and our natural sleep-wake times. This disruption can have flow-on health effects such as poor glucose regulation, insulin resistance, increased caloric intake and other metabolic issues. Over time, this could contribute to diseases like type 2 diabetes, metabolic syndrome and obesity. The best approach is to have as consistent a sleep schedule as possible, regardless of the day of the week. This allows your body to adjust and get used to your schedule, leaving you feeling more refreshed than if you had hit snooze. 

Health Myth 22: If My Unhealthy Habits Haven’t Caused Disease by Now, There Is No Point in Quitting

Despite all we now know about the risks of certain behaviours such as smoking cigarettes or excessive alcohol consumption, there are some who resist the idea of change. Some older people may be particularly averse to quitting these habits, holding the mentality that it hasn’t hurt them so far, so it must be fine. This could not be further from the truth, especially when it comes to cigarette smoke. Regardless of how long you have been a smoker, your health can start to improve the moment you quit. Some health effects of smoking may take many years to become apparent, and can make your later life much more uncomfortable and risky than it needs to be. Always speak to your doctor or reach out for support to quit smoking and start leading a healthier and happier life. 

Conclusion

With all of the rapidly changing and often conflicting health advice available in the mainstream media and online, it is no wonder that we can end up confused or unsure of how to best lead a healthy lifestyle. Whenever in doubt, always speak to your trusted health care professional, and be cautious of health claims made by unknown people online. This is your life and your health, so don’t be afraid to ask questions and take control over your wellbeing. 

Start taking charge of your health this year and provide the best care to your loved one today! Get a free consultation with our Care Advisory team at 0480 093 788.