Debunking Common Health Myths
We’ve all heard the expression, “Feed a cold, starve a fever” along with a slew of other common health-related myths that often sound like good advice. Repeated as fact, many people just take these expressions to be true. Nowadays, clickbait articles have also made it easier for these medical myths and misinformation to spread. So we’re here to set the record straight about some of the most common health myths you’ve heard.
“Feed a Cold, Starve a Fever”
When you’re feeling feverish, it can be easy to avoid food. A loss or decrease of appetite is the body’s natural defense mechanism against fevers and colds. The immune system needs to focus on fighting pathogens by partially resting the digestive system. The reason is 85% of our immune system is in our digestive tract.
To jump start our immune system focus on having mostly liquids. Your body needs plenty of fluids because the amount you need increases due to sweating or mucus production. You will also need it to restore lost electrolytes.
Fevers develop because they are a part of the immune system’s attempt to beat the infection. The body raises our core temperature, which increases metabolism and results in sweating and extra calories burned. If you have a high fever or persistent cold symptoms lasting several days, you will need even more fluids to prevent dehydrated.
Dehydration also causes mucus in the respiratory tract to dry up. When this mucus hardens, it clogs up the sinuses and make it difficult to breathe deeply and cough. It is actually a good thing to cough! Coughing helps us get rid of the excess mucus and bad bugs. Staying hydrated helps keep the mucus flowing smoothly so our bodies can continue fighting the infection naturally!
Learn more about how to stay hydrated with these tips. Avoid caffeinated beverages, sweet drinks (i.e., fruit juice, Gatorade, soda), milk, and alcohol as they hinder the immune system, increased more mucus production, and worsen your hydration.
Foods To Fight a Cold
Good nutrition helps us strengthen the immune system to feel stronger and fight off the bad bugs.
Focus on having green smoothies, vegetable or bean soup, stews, and steamed vegetables. Increase your food intake as your begin feeling better.
Try to stay away from calorie-rich foods like meats, seafood, baked goods, sugary items, processed foods, and dairy products since they will overwhelm the immune system and cause one to stay sick longer.
Give it a Rest
If you wake up and that cold you felt coming on is now in full bloom, don’t ignore how tired you feel. The most common mistake people make is to not slow down, listen to their bodies, and take care of themselves when they have a cold. It will cause your symptoms to worsen or take longer for you to recover. Take this time to listen to and heal your body. Increased sleep and rest is the key. Not only will you spare others from spreading illness, you will recover much quicker.
"An Apple a Day Keeps the Doctor Away”
Most people will tell you that an apple a day doesn’t technically keep the doctor away, so why does this common expression still exist? The answer is the phrase actually means eating lots of fresh fruits and vegetables each day has lasting health benefits. Apples are a nutritional powerhouse: they are high in fiber and vitamin C, and are a good source of potassium and B6. It is good to eat organic apples. It is even better to eat mostly fresh vegetables with small servings of fruit each day.
To Peel or Not to Peel?
Many people wonder whether it’s actually healthier to eat apple peels or not, especially considering the amount of pesticides and toxins that could be lurking on the surface. If you are the kind of person who likes to peel their apples, it might be worth knowing the health benefits you could be missing. Apples carry most of their nutrients in the skin.
Just to compare a few nutritional points: according to the USDA National Nutrient Database, one medium unpeeled apple has almost double the fiber, 25% more potassium and 40% more vitamin A! Apple peels also contain several other less well known nutritional compounds, polyphenols, pectins, acids, and antioxidants that are good for your body. However, that doesn’t mean you should eat the seeds; they can be toxic!
Are Organic Apples Healthier For You?
Whether they are conventional or organic, fruits and vegetables are inherently nutritious and fight disease. Eating at least two and a half cups each of vegetables and fruits per day has been proven to reduce risk of cardiovascular disease and certain cancers. Currently, we are not consuming enough produce. According to a recent survey by the Centers for Disease Control and Prevention, nearly 40 % of Americans eat fruit less than one time a day.
Everyone should try to reduce their environmental cancer risk by washing conventionally grown produce and, when possible, choosing food grown without pesticides or chemical fertilizers. Choosing organic apples may help reduce your exposure to pesticide residues, but don’t avoid healthy foods like fruits and vegetables just because they’re not organic. The benefit of getting your fill everyday outweighs the potential risks of minimal pesticide exposure.
There are a few things you can do to ensure your produce is as safe to eat as possible:
Whether conventional or organic, wash all produce thoroughly under running water before eating, cutting or cooking
Do not use soap, detergent, or commercial produce washes
To be extra diligent, scrub firm produce such as apples or potatoes with a clean produce brush
Dry your produce with a clean cloth or paper towel to get rid of any lingering pesticide residue
A Couple Interesting Facts to Chew On!
Although evidence doesn’t support eating an apple keeps illness away, a 2015 study concluded that a small fraction of Americans who eat apples daily use fewer prescription medications. Apples are also known as “nature’s toothbrush” because they can help prevent tooth decay. Apples are mildly acidic and high in fiber, therefore they are able to stimulate saliva which help ‘rinse’ your teeth of excess sugar and kill pathogenic microbes that may be lurking in your mouth.
Replacing sugary drinks or processed food with an apple can help reduce your sugar cravings and pave the way to healthier eating habits. However, this doesn’t mean you should be buying apple juice in bulk. Drinking apple juice is not equal to a eating an apple because it lacks the fiber of the full fruit and a large portion of nutrients which are from the skin.
Take Your Health into Your Own Hands
There are many things you can do to increase your immune system. Of course, if you’re already sick and the symptoms worsen or persist, you should go to Dr. Payal Bhandari M.D.
Dr. Bhandari is an integrative functional medicine physician who specializes in the immune system since it is the controller of the other organ systems in your body. She will guide you through how your symptoms or illness can be directly impacted by your lifestyle and other environmental factors. Healthy living for patients is dear to Dr. Bhandari’s heart. She loves to help people take back control of their health through simple tips we can each be empowered by.
AUTHOR
Dr. Payal Bhandari M.D. is one of U.S.'s top leading integrative functional medical physicians and the founder of SF Advanced Health. She combines the best in Eastern and Western Medicine to understand the root causes of diseases and provide patients with personalized treatment plans that quickly deliver effective results. Dr. Bhandari specializes in cell function to understand how the whole body works. Dr. Bhandari received her Bachelor of Arts degree in biology in 1997 and Doctor of Medicine degree in 2001 from West Virginia University. She the completed her Family Medicine residency in 2004 from the University of Massachusetts and joined a family medicine practice in 2005 which was eventually nationally recognized as San Francisco’s 1st patient-centered medical home. To learn more, go to www.sfadvancedhealth.com.