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10 health myths busted

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Eggs are bad for your heart: Omelet lovers, rejoice. Eggs can form part of a balanced diet, despite their perceived ‘bad’ reputation due to their cholesterol content. Eggs do contain some saturated fat, but the butter on your toast or the bacon that may come with your eggs will probably make a more significant contribution to your overall intake. Eating an egg or two a day doesn’t raise the risk of heart disease in healthy people. What’s more, eggs have nutrients, like omega-3s, that may lower the risk of heart disease. Being cold gives you a cold: No matter what your grandma might've told you, spending too much time in the cold air doesn’t make you sick. One study found that healthy men who spent several hours in temperatures just above freezing had an increase in healthy, virus-fighting activity in their immune systems. In fact, you’re more likely to get sick indoors, where germs are easily passed. You need a daily multivitamin: You may have heard that a multivitamin can make up for nutrients that aren't in your diet. Researchers don’t all agree on that point. The best way to get your nutrients is to eat a diet filled with fruits, vegetables, whole grains, nuts, and healthy oils. Sugar makes children hyperactive: Every parent has seen it happen: take a group of young children, add sugar, then stand back and watch them bounce off the walls. But although many parents will find it hard to believe, sugar does not cause hyperactivity.  A 1996 review of 12 blinded studies, where no one at the time knew which kids had received sugar and which a placebo, found no evidence to support this notion. This is true even for children with ADHD or whose parents consider them to be sensitive to sugar (Critical Reviews in Food Science and Nutrition, vol 36, p 31) In fact, one of these studies concluded that the sugar effect is all in parents’ minds. Drink 8 glasses of water a day: There is no need to count glasses. Research shows people who gulp a glass of H2O when they’re thirsty get enough to stay healthy and hydrated. Water-rich foods like soup, fruit, and vegetables and drinks like juice, tea, and coffee all help you get your fill. You might need to drink more water if your urine is dark yellow, you're very active, or you live in a hot climate. When you eat junk food, you can just burn it off: It's not that simple. The quality of what you eat matters—a lot. And the damage from unhealthy food simply can't be undone with a tough workout. A 2015 study, for example, found that artificial additives from processed foods may raise a person's risk of developing autoimmune diseases. Trying to compensate for poor diet choices with exercise is actually a double whammy: Physical activity puts stress on the body, and without adequate nutrition to recover from the wear and tear, you can become weaker rather than stronger. A balanced, whole foods diet is important for everyone. And if you’re regularly active, it’s even more important, not less. Eating fat makes you fat: Despite the best attempts of nutrition experts to dispel the notion that eating fat makes you fat, fat phobia still exists. People still avoid avocado, or choose low-fat salad dressing because they’re watching their waistlines. Eating the right fats, however, is actually a smart strategy for weight loss. Healthy fats are incredibly satiating. They keep you fuller longer, and research shows that plant-based fats like olive oil, avocado, and nuts increase appetite-suppressing hormones. Plant fats have also been shown to reduce inflammation and boost metabolism, and they can be rich sources of antioxidants. You need to wait an hour after eating to swim: The theory behind this seems to be that digesting food will draw blood to your stomach, meaning that less blood is available for your muscles, making them more likely to cramp. But there's no evidence to support this claim. Cramps do happen frequently when swimming, but they aren't caused by what's in your stomach. If you do get one, the best policy is to float for a minute and let it pass. You lose 90% of heat through your head: Not really. You lose body heat through anything that's uncovered, and your head is more likely to be exposed than other areas of your body. Most of the time when we're outside in the cold, we're clothed. If you don't have a hat on, you lose heat through your head, just as you would lose heat through your legs if you were wearing shorts. Starve a fever, feed a cold: A tiny and largely misinterpreted study in 2002 fanned the flames of this myth, but limiting your caloric consumption may actually hurt your immune system more than helping it. Instead, doctors say to go ahead and eat if you can and make sure to drink plenty of fluids. 
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