Every year, October 13th marks World Health Day. As our living standards rise, more people are paying attention to their health and well-being. But there's a fine line between staying healthy and falling into common health myths.

Let's break down the top 10 health myths that might be causing more harm than good. Have you unknowingly stepped into any of these traps?

1. Drinking More Water is Always Better

We've all heard that water is essential for our bodies, but more doesn't always mean better. Adults generally need between 1,500 to 2,500 mL of water per day, but the exact amount varies depending on factors like the weather, activity levels, and health status.

If it's hot and you're sweating more, it's a good idea to drink a bit more. On cold days, however, when you're not sweating as much, cut back on the intake. If you're in a dry environment, like with air conditioning or heating on, increase your water intake. The same goes for factors like body type, age, and your overall diet. For those with kidney issues, heart disease, or other health problems, it's best to follow your doctor's advice to avoid drinking too much.

2. Climbing Stairs is the Best Exercise

While climbing stairs seems like a simple and effective workout, it can actually cause significant damage to your knees. The repetitive motion can strain the knee joints, especially when going downhill, which can increase the risk of injury. If you have knee problems or arthritis, stair climbing might do more harm than good.

3. Bone Broth is a Great Way to Get Calcium

Bone broth has gained popularity as a health food, but does it really boost calcium levels? While animal bones do contain a high amount of calcium, it's not easily absorbed by our bodies. Even after long hours of boiling, the calcium extracted is minimal. For example, one kilogram of boiled bones only releases about 20 mg of calcium, much less than a single cup of milk (around 300 mg). So, don't rely solely on bone broth for your calcium needs.

4. Morning Exercise is the Key to Fitness

Exercising in the morning is often praised as the ultimate way to start your day, but that doesn't mean it's always the best option. For optimal results, a balanced exercise routine should include 5 days of activity and 2 days of rest. Rest days are just as important to allow your body to recover. If you're feeling unwell, like with a cold or flu, it's better to skip the morning workout. Additionally, those with heart or cardiovascular conditions should avoid outdoor morning exercise.

5. Eating Dates Will Improve Your Blood Health

Dates are often touted as a superfood, especially for boosting blood health. However, when it comes to iron, dates aren't all they're cracked up to be. A 100-gram serving of fresh dates contains only 1.2 mg of iron, and dried dates have slightly more at 2.3 mg. Since the iron in dates is non-heme iron (which is harder for our bodies to absorb), relying solely on dates for iron is ineffective.

6. People with High Cholesterol Should Avoid Egg Yolks

Eggs have long been debated in the health world, particularly the yolk, due to its cholesterol content. However, cholesterol levels in the body are largely determined by metabolism, and dietary cholesterol has minimal impact. In fact, egg yolks contain important nutrients like protein, vitamins, and lecithin, which are beneficial, especially for brain health. So, if your cholesterol levels are normal, don't be afraid to enjoy the whole egg.

7. Fruit is Just an Optional Snack

Fruits are not just a snack; they're packed with vital nutrients, including vitamins, minerals, and antioxidants. Regular consumption of fruit can lower the risk of chronic diseases like cancer and heart disease. The antioxidants in fruit help delay cell aging, while the vitamins ensure normal cell function. Fruit is an important part of a balanced diet and can't be replaced by other foods.

8. Drinking Red Wine Helps “Unclog” Your Arteries

While red wine contains resveratrol, an antioxidant believed to benefit heart health, the amount in red wine is minimal. To get any effect, you'd need to drink large quantities, which is not recommended due to the risks associated with alcohol consumption. Even small amounts of alcohol can increase the risk of cardiovascular disease, so relying on red wine to “unclog” your arteries is misleading.

9. Sweating More Means You're Detoxing

It's true that sweating can help regulate your body temperature and remove some waste products, but excessive sweating won't necessarily detoxify your body. In fact, excessive sweating can lead to the loss of essential nutrients like zinc, copper, and iodine, which could be harmful in the long run. Aim for moderate exercise and don't overdo it.

10. Only Eating Fruits and Vegetables Will Help You Lose Weight

A common misconception is that eating only vegetables and fruits can lead to weight loss. While these foods are low in calories, they can also be high in sugars or fats if not eaten in balance. Moreover, cutting out essential nutrients like proteins can lead to muscle loss and other health issues. A healthy diet needs to be balanced with a mix of carbohydrates, proteins, and fats.

It's easy to get caught up in health fads, but it's important to stay informed and make decisions based on what's best for your body. Lykkers, be sure to avoid these health myths and consult with health professionals to create a balanced and realistic wellness routine tailored to your needs.

Remember, the key to staying healthy is balance, not extremes!