Your guide to trending health habits, and what they actually mean.
While taking your daily scroll through social media, you’ve likely come across phrases like “how to improve your gut health,” “clean eating,” “detox your body,” and so on. It can be overwhelming to navigate what these claims mean and if they’re worth your time, so let’s break some of them down.
Detox
“Detoxing” and “cleanses” are often pursued through certain supplements, smoothies, diets, and exercises with the promise of removing “toxins” from the body and improving health. In actuality, this is a job your organs already take on naturally. For example, our kidneys remove waste and extra fluid from the body and the liver filters blood by removing any harmful substances and aids in storing essential vitamins and minerals. If someone has kidney, liver, or other health problems, this may result in the body being unable to perform these natural functions – but this is when a trained medical professional should be stepping in. Overall, detoxes can be dangerous and deprive the body of proper nutrients. Limiting your alcohol intake, getting plenty of sleep, and drinking enough water are far more beneficial practices.
Clean Eating
The term “clean eating” is not federally regulated in the US, so it’s definition can widely vary. It typically refers to consuming foods that are close to their natural state with minimal chemical additives and preservatives. This can consist of fresh fruits and vegetables, eggs, single ingredient meats like chicken breast and ground beef, and whole grains like oats and brown rice. Clean eating is associated with promoting health and wellness but needs to be managed realistically. Extreme interpretations can lead to diets that develop nutrient deficiencies. The key is balance. Fruits and vegetables are certainly beneficial, but not all artificial food additives are harmful to your health.
Gut Health
The “gut” refers to the entire gastrointestinal system, spanning from the mouth all the way through the large intestine. Generally speaking, a “healthy gut” consists of a variety of microbiome and limited digestive issues. Microbiomes are the various bacterial species that live in the body to help with digestion and even influence aspects of your immune system. When “gut health” is discussed on social media, it’s usually in reference to consuming foods that are high in fiber or contain probiotics, exercising, limiting stress levels, and reducing intake of processed foods and high amounts of sugar. These are great habits, but it’s also important to keep in mind that true “gut issues” can be complex and include a range of digestive disorders such as lactose intolerance, Crohn’s disease, Celiac disease, and even certain types of cancer.
Immune Boosting
The immune system is a network of organs, tissues, and cells that protect the body from harmful substances, like viruses and bacteria, and heal the body from infections and injuries. You’ve likely come across products that claim to strengthen and support immunity. While vitamins and supplements can have an impact on some components of immune function, more so in those with deficiencies, there is no evidence that immunity is boosted to the point of better protection from infection and disease. Your best bet is to maintain a balanced lifestyle that consists of nutritious foods, regular exercise, necessary vaccinations, adequate sleep, and low stress, as that is what will maintain a functional immune system.
As you’ve likely gathered, your greatest health benefits come from maintaining a well-rounded diet, getting enough sleep, exercising, remaining hydrated, and managing your stress levels. How to achieve a balanced lifestyle varies from person to person, and it’s essential to use reliable resources when obtaining further information on these habits. When in doubt, reach out to your doctor!