Gems Mixed With Junk
Health advice spreads fast, especially when it's wrapped in buzzwords and shared a thousand times before breakfast. Some ideas sound science-y enough to slip past our filters. Others just bank on being loud. The tricky part is knowing what actually holds up under scrutiny. That’s where this list comes in. We sifted through the noise and separated the useful from the useless. Let's start with 10 health trends that actually live up to the hype.
1. Time-Restricted Eating (Intermittent Fasting)
This one is rooted in ancient cultural practices across the world. Intermittent fasting is a method where you alternate between eating and fasting periods. It's shown to improve insulin sensitivity, help the body get into cellular repair, and it may even turn back the biological clock a bit.
2. 10,000 Steps A Day
It all started with a Japanese pedometer brand in the 1960s. Since then, 10,000 steps has become a global goalpost—and for good reason. Taking those daily strides is tied to a lower risk of heart disease and also supports joint health and glucose metabolism.
3. Cold Plunge
Sure, hopping into freezing water might sound like medieval torture. But your body’s going to love it. Cold showers boost blood circulation and activate brown fat (which helps burn calories). That shocking splash can also spike dopamine, your body's feel-good hormone.
4. Strength Training After 50
For those 50 and beyond, strength training is important. By preserving bone density, it slows muscle loss and keeps mobility and independence in check. Just two 30-minute sessions a week can make a real difference.
5. Blue Zone Diet
Steal a page from the world's healthiest populations—the trendy Blue Zones. Their diets are rich in legumes, whole grains, and mostly plant-based meals. Interestingly, they also consume wine but in moderation as part of social gatherings.
6. Slugging
Slugging is a skincare hack where you apply a layer of petroleum-based product, like Vaseline, overnight on your face. Straight from K-beauty rituals, it's effective for dryness, irritation, or post-treatment healing, and dermatologists back it up.
7. Fart Walk
A simple 10-minute walk after eating supports better digestion and lowers the likelihood of developing type 2 diabetes. It also keeps that pesky energy crash at bay and helps with bloating. So, yes—the viral "fart walk" has real benefits!
8. Fibermaxxing
Fiber-First Eating, aka “fibermaxxing,” is a legit wellness trend backed by nutrition science. By feeding beneficial gut bacteria and stabilizing glucose levels, it strengthens digestive and metabolic health. Fibermaxxing is surprisingly transformative when done right.
9. Finnish Sauna Therapy
It’s true! Finnish men who sauna four times a week have shown lower overall mortality rates. Reduced inflammation and toxin elimination—these are just a few perks of regular sauna sessions. Sweating in a wooden box for 20 minutes is genuinely heart-healthy.
10. Sleepmaxxing
This one’s about improving sleep quality. With solutions like blackout curtains, less screen time, magnesium lotions, and cherry juice, people are seeing real results. While some hacks go overboard, real wins come from cutting down noise and light.
Now that we’ve covered the good stuff, it’s time to flip the script. Not everything trending deserves a spot in your routine.
1. Sungazing
This one might make you squint, literally. Some people are claiming that staring at the sun boosts spiritual energy and vitamin D. In reality, it’s a direct ticket to retinal damage and even permanent vision loss.
Photographer: Sandy Chase. Subject: Daniel Giel. on Wikimedia
2. Cucumber Detox Water
A slice of cucumber in your glass feels spa-worthy, right? But it’s not detoxifying anything. When it comes to clearing out toxins, your liver and kidneys do the heavy lifting. Any claim about “flushing toxins” is just marketing spin.
3. Drinking Apple Cider Vinegar
Having apple cider vinegar every morning might feel hardcore, but it won’t melt fat or supercharge your metabolism. This viral ritual’s claims are mostly hype. What can it do? Wreck your tooth enamel and irritate your gut.
4. Protein Diet Coke
This bizarre beverage trend mixes Diet Coke with protein powder, promoted as a “fun way to hit macros.” In reality, it’s a digestive nightmare—carbonation plus dairy-based protein can cause bloating, nausea, and poor nutrient absorption.
5. Charcoal Smoothies
Activated charcoal binds nutrients and interferes with medications, which is why it's used in hospitals for actual poisoning. Regular use can impair absorption of the very vitamins you’re trying to boost. So while it might jazz up your feed, the smoothie offers no health benefits.
Detox Smoothie | Activated Charcoal | Superfoods | natassiar1 by natassiar1
6. Parasite Cleanse
Unless your doctor says otherwise, there’s no need to chug random herbs to “cleanse parasites.” Over-the-counter parasite cleanses often cause gut disruption and unnecessary worry. Also, most people don’t have parasites. These trends are usually pushed by influencers, not medical pros.
RenewLife ParaSmart Parasite Cleanse by ADD is multitasking
7. Colonic Irrigation
Colonic irrigation flushes the colon with water as a way to “detox.” Even with the lack of medical backing, celebs like Gwyneth Paltrow helped popularize the trend. It’s proof that fame has nothing to do with right or wrong.
What is colonic irrigation and how does it benefit our gut health? by The House of Wellness
8. Oxygen Therapy
Wellness spas tout oxygen therapy as a fix for fatigue and dull skin. However, science isn’t on their side. Your blood’s oxygen levels are already near full, and that post-session buzz is likely a placebo.
Biohackers Love Oxygen Therapy. Does It Work? by The Wall Street Journal
9. Ear Candling
Ear candling involves lighting a wax tube in your ear to “suck out toxins,” but it’s all smoke. The risks include burns and ear damage, with zero proven benefits—yet millions still watch these flaming flops online.
Does Ear Candling Work? by Doctor Cliff, AuD
10. Crystal Healing
As far as medicine goes, crystal healing has no scientific basis—physical or otherwise. While people claim to feel good “energy” shifts, these are almost certainly due to the powerful placebo effect or simply the spa-like atmosphere.
Crystal healing: Fake or fact? | CBC Kids News by CBC Kids News
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