At some level in your life, you might have in all probability been served heaping scoops of greens as a result of “they are good for health and digestion”. However, Gleneagles Hospital gastroenterologist Dr Gwee Kok Ann dispels the dated perception saying “it is nothing further from the truth because they are indigestible”.
Vegetables, particularly uncooked ones, include insoluble fibres like cellulose that can not be damaged down by digestive enzymes and digestive juices in your abdomen or small gut. The end result? Excessive fuel and bloating.
There are many misconceptions about our health which have been perpetuated from era to era and it’s time to separate truth from fiction as soon as and for all. Read on as medical doctors debunk widespread myths surrounding health and train.
STARTING ON YOUR FITNESS JOURNEY
Myth: HIIT is for everybody
To get in form, extra and extra individuals are leaping into high-interval depth coaching (HIIT) exercises within the hope of constructing muscle and torching fats in a shorter time period.
However, Dr Reginald Liew, heart specialist from Gleneagles Hospital, doesn’t suggest this trending exercise for newbies who aren’t used to common train, as it may possibly trigger accidents similar to pulled muscle tissue. On a extra critical observe, sudden strenuous train may even trigger a coronary heart assault for these with underlying health circumstances similar to a weak coronary heart muscle.
“[It is] better to ease the body into it — gradually [building] up your stamina and resistance, and making sure your body can take such a strenuous workout,” he says. “On a general note, it’s good to gradually increase your heart rate when you exercise, particularly for those who are starting to exercise for the first time in a long while, and not suddenly go straight for the hardest workout or push themselves, thinking they [get] the maximum benefit that way.”
STRIKING A BALANCE WITH EXERCISE
Myth: The extra you train, the upper your testosterone ranges
All males want some degree of testosterone of their our bodies. Not solely does the hormone have an effect on their sexual growth, but it surely retains their bones and muscle tissue wholesome as properly.
From the age of 30, testosterone ranges slowly dip at a median price of 1 per cent a yr. Excess belly fats across the waist may trigger a drop in testosterone ranges. “The size of a man’s waistline is inversely proportionate to the amount of testosterone he may have… testosterone is stored in our body after it has been produced, and it tends to be trapped and made useless in our fat cells,” explains Dr Ho Siew Hong, a urologist from Gleneagles Hospital.
While common train stimulates the manufacturing of testosterone to keep up hormone ranges, extreme train can have the inverse impact, inflicting a big lower in testosterone as a substitute.
“Anything extreme [leads your body] into a breakdown situation. If that happens, the brain will not stimulate more testosterone [production]. The factories in our bodies have certain natural limitations… exercise, in terms of stimulating natural testosterone production, also has to be moderated so [that] it’s at the level where it stimulates and not destroys,” says Dr Ho.
Myth: Too a lot testosterone makes you go bald
Although the correlation is oblique, Dr Ho says there have been instances the place extreme quantities of testosterone have led to hair loss — significantly male sample balding.
Taking performance-enhancing testosterone dietary supplements with out supervision may additionally result in a variety of undesirable unintended effects, such because the thickening of blood, which tends to coagulate and type undesirable blood clots that may block blood stream to the center or mind, resulting in coronary heart assaults or strokes.
“It is particularly catastrophic if a 20-year-old man desiring quick results in the gym takes excessive testosterone. [Over] a long a period of time, [it] can permanently affect his ability to produce good-quality sperm,” he says.
FINDING THE RIGHT FUEL FOR YOUR BODY
Myth: Exercising within the morning induces diarrhoea
Dr Gwee means that one potential reason for diarrhoea throughout or after train is ischaemia, a situation through which blood stream is restricted or decreased in part of the physique. Placing additional calls for in your physique via intensive train can have an effect on blood stream to the intestine, resulting in irritation in a key a part of the digestive system.
Pre-workout consuming habits may affect bowel perform. “One of my patients [typically] eats a lot of fruits at night, followed by a cup of coffee in the morning before his run. [This diet] builds him up for a good poo in the morning,” he says.
Many individuals usually expertise morning bowel actions. Dr Gwee recommends that those that begin their day with a exercise get up earlier for breakfast and to clear their bowels earlier than leaving the home. Skipping each steps may result in constipation.
Myth: The ketogenic weight loss program is a long-term weight reduction resolution
The ketogenic weight loss program (keto for brief) is gaining widespread consideration the world over. Many Hollywood celebrities are proponents of the strict dietary programme, which restricts your consumption of carbohydrates and replaces it with fats. This discount in carbohydrates induces a course of referred to as ketosis the place your physique breaks down saved fats as a substitute of glucose.
In roughly one to 2 years, you could expertise dramatic weight reduction outcomes. But medical doctors like Dr Liew don’t suggest keto diets for the long term.
“[Cardiologists like myself] want people to have good heart health, and reduce their risk of heart attack and stroke. The keto diet hasn’t shown to [be able to] do that,” he says. Without a health care provider or nutritionist’s steering, the high-fat keto weight loss program may doubtlessly result in coronary heart issues and even diabetes.
Sustaining an excessive weight loss program as you proceed to deprive your physique of the energy it wants may additionally pose a problem. He provides: “It might be better to take the standard recommended Mediterranean diet, where you have more vegetables, more fish, less red meats and less oily food.”