The amount of conflicting information on social media about health, fitness, nutrition, mindful eating, intuitive eating, building muscle, and… just about… anything is overwhelming. Honestly, just writing that sentence was overwhelming. It can be very frustrating to try to create a plan to pursue health and wellness when you’re bombarded with conflicting information after spending less than two minutes on Instagram. Influencers and wellness brands often fail to mention that there isn’t a universal health fix, especially when they’re trying to sell you to something.
Here are four essential truths about health that the wellness industry doesn’t want you to know.
1: There is no ‘one-size-fits-all’ fix.
Cutting out certain food groups or following a specific exercise regime will not magically repair your relationship with food, movement, or your body. Everyone reacts differently to different ways of eating; while it’s important for everyone to consume a balanced palate of protein, carbs, and fats, extreme diets that promise instant results will not work in the long run. It’s true that protein is essential for muscle mass, carbohydrates are essential for energy, and fats are essential for hormone function, but these basic facts aren’t enough to create a wellness plan that fits the specific needs of every person.
2: Mindful movement is key.
At the Mindful Eating Dietitian, we believe that the most important part of mindful movement is fun. Find a type of movement that you enjoy, whether it’s playing a certain sport, practicing yoga, taking long walks, or lifting heavy weights. Focus on enjoyment and consistency, instead of aesthetics or accomplishment. If you dread going to the gym after work, then find a new activity to pursue. Your body will respond better and you will be much happier.
3: All the macronutrients are essential.
It has been scientifically proven, again and again, that all the macronutrients are necessary for a healthy, balanced diet. I have seen lots of influencers argue in favor of restricting carbohydrates, which is very dangerous. Cutting out or restricting carbohydrates can result in physical and mental fatigue, digestion issues, extreme nausea, and chronic disease. I have also seen content creators advocate for restricting fat intake. Cutting out or restricting fats can result in an impaired immune system, interrupted hormones, and chronic disease. Even though it is less common, I have also seen diets that encourage protein restriction. Restricting protein can result in physical weakness and injury, constant swelling, extreme cravings, and chronic disease. On the flip side, it’s very common to see extremely high protein diets encouraged. Remember that your body digests 20 – 25 grams of protein at a time best; too much protein can result in fatigue and digestion issues.*
*Exercise can impact this; for example, if you are consistently doing intense work outs, you may need closer to 40 grams of protein at meals. Either way, it’s important not to obsess over protein intake at the expense of a balanced diet.
4: Stop scrolling.
I cannot emphasize this one enough. Set a goal to avoid all screens during meal and snack times; this will allow you to eat more mindfully and enjoy your food. Even when you aren’t eating, though, limit your screen time – especially with social media. Don’t scroll while you’re going to the bathroom, sitting at a stop light, or waiting for your food at the restaurant. Try not to get on social media right when you wake up or right before bed – I try to put away my phone at least an hour before bedtime. You don’t need to create a twelve-step morning or night ‘wellness’ routine (you can if you want!), but don’t mindlessly scroll! I try to only open social media apps with a specific purpose, like to find a new recipe or look at a friend’s engagement photos. It’s difficult and do not expect yourself to be perfect, but simply setting the intention to scroll less can be very powerful.
Remember: wellness should be natural, not complicated. Your relationship with food and movement is more important than following trends.
Hannah Fliess
Recent graduate of Florida State University. Hannah plans to pursue a Master of Health Administration. Hannah is incredibly passionate about intuitive eating through gentle nutrition. She loves distance running, matcha lattes, and dark chocolate!