Debunking 5 wellness myths

In today’s social media-fueled world, “health and wellness advice” travels at lightning speed. However, sometimes speed and virility supersede accuracy, blurring the line between fact and fiction. One post tells you to drink celery juice as a cure-all, while another swears by a particular detox. And because so many myths contain a sliver of truth, they can be surprisingly convincing. 

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The real deal? Sustainable wellness is rarely about a single pill, powder, or trick. It’s about balance, consistency, and habits that actually support your mind and body over time. Yes, some basics never go out of style, such as getting enough sleep, staying active, and eating your veggies. However, knowing how to filter out the noise is key to making the best decisions for you.

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For National Wellness Month, Allara’s Registered Dietitians debunk five common wellness myths.

Myth #1: Eating fat makes you fat

‘Does eating fat make you fat?’ For years, a low-fat diet was considered the gold standard for weight loss and health, and that advice primarily targeted women. Now we know that eating fat doesn’t automatically lead to weight gain, and may actually help you manage your weight.

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“Fat is an essential part of everyone’s diet,” says Brittany Smith, RD. “Not only does it keep you fuller longer, it also plays a crucial role in absorbing fat‑soluble vitamins like A, D and K,” she adds.

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The key is the type of fat you’re eating. The types of fat you should avoid are saturated and trans fats, found in lard, palm oil and fast foods. Healthy fats like polyunsaturated and monounsaturated fats can help lower your LDL cholesterol (the type that leads to heart disease). The ‘good’ fat can also support hormonal health. In one study, omega-3 had a positive impact on improving lipid and hormonal profiles.  

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Opt for healthy sources of fat such as avocados, olive oil, nuts, seeds, fatty fish, and even grass‑fed meats. Additionally, you still need to keep an eye on your overall fat consumption: “About 20% to 35% of your daily calories should come from healthy fats,” counsels Smith. 

Myth #2: You need high-intensity workouts like HIIT for weight loss

Regular physical activity is one of the most beneficial habits for long-term health and wellness. A quick rundown of the evidence-backed benefits of exercise:

• Improves overall health and longevity
• Strengthens the cardiovascular system and boosts circulation
• Boosts mood and mental health by reducing stress, anxiety, and depression symptoms
• Increases energy levels and reduces fatigue
• Helps manage chronic conditions such as diabetes, hypertension, and high cholesterol

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It’s safe to say that exercise is one wellness staple that’s not a myth. The problem is thinking you have to do long, high-intensity exercise to reap the benefits. “Some people think that they have to put in crazy hours at the gym or push past their limit, but that can be dangerous,” explains Julia Baldwin, RD. 

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As with everything, moderation is key. A recent study even found that, compared to sedentary, active and highly active lifestyles, a moderately active lifestyle was associated with a 7% lower risk of mortality. 

Myth #3: You should swap coffee for matcha 

The Matcha girlies have taken over the internet! And with good reason, matcha has L-theanine (an amino acid known to promote relaxation), meaning it may be a good choice for people who don’t like the feeling of coffee.

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However, if you’re trying to ditch caffeine, matcha isn’t the right alternative, as they both contain caffeine, and a cup of matcha can actually rival or even surpass coffee, depending on the amount of powder used. “Matcha tastes great, but it’s still got about 30mg of caffeine per 1 gram of powder,” explains registered dietitian Sarah Stroup. While an espresso typically has as much as 200mg of caffeine, that doesn't make coffee the ‘bad guy.’ 

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“It’s really about what works for you,” Stroup counsels. “Some people tolerate caffeine better, while others are more sensitive; that’s why we tend to stay away from blanket recommendations as dietitians,” she continues.

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But is matcha really better for you? There’s evidence that it has antioxidant and anti-inflammatory properties, but that doesn’t mean you have to make the switch. Do what’s right for you!

Myth #4: Castor oil packs are a wonder cure

Castor oil, a vegetable oil derived from castor beans, was once a very popular at-home remedy used to treat a wide range of conditions, including constipation and the common cold. The 21st-century version is the castor oil pack, which is touted as a natural cure for pain relief, a sleep aid, and a digestive aid, among other claims.

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The claims are not entirely without merit, according to research: it has antibacterial and antimicrobial properties and may work as a mild anti-inflammatory. But is it everything people claim it to be? “Everyone should be careful when a product claims to be a cure-all,” cautions Stroup. 

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More importantly, you should thoroughly research anything before you try it– “wellness” doesn’t automatically mean it’s good for you. “Drinking castor oil can cause abdominal pain, vomiting and even dizziness, and it is NOT recommended for pregnant women,” warns Stroup. “Some studies have even shown that it’s a potential trigger for allergic contact dermatitis, so approach with caution,” she continues.

Myth #5: Wellness is just about what nutrition and exercise

What’s keeping you well? Is it pilates or your daily green smoothie? Supplements or the proper weekly meal prep? How about going out dancing with your friends or mastering your daily to-do list? 

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“I counsel my clients to think of wellness holistically,” Stroup shares. “It doesn’t matter how many gallons of water you chug every day if you’re chronically stressed or lack a support system,” she continues. Wellness is about meeting your physical, mental and emotional needs.

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Wellness can be anything from de-cluttering your apartment to keeping up with your medical appointments (like Allara’s at-home virtual care!). It’s about consciously creating habits and routines that support an optimal state of health. That won’t look the same for everyone, and that’s ok! Identify what you need to be well and start there. 

Putting The ‘well’ in ‘wellness’ with supportive virtual women’s health care

Wellness isn’t always about the picture-perfect moments we see online. Sometimes it’s doing your taxes or taking 30 minutes to get real answers about what’s going on in your body. Face masks and green juices can be lovely, but true wellness means prioritizing the actions that really move the needle for your health. 

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This National Wellness Month, challenge yourself to think beyond the trends and invest in care that truly supports you, starting with a visit to Allara. Book your virtual appointment today and take the first step toward feeling your best.

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