Debunking social media health and wellness trends
At a glance
- Taking health advice from social media comes with risks
- Small, sustainable changes are more successful
- Find inspiration and what fits best in your lifestyle
If you’ve scrolled social media in the past year, you’ve likely seen someone detailing what they ate that day, drinking powdered super greens in the morning or working through any number of intense fitness challenges.
For those looking to improve their health, these posts can spark inspiration or motivation to try something new. But they can also encourage unhealthy behaviors — not just for our physical well-being, but also our mental health.
‘What I eat in a day’
While it may be interesting to see what others eat — especially if we’re bored with our own meals — be leery of “what I ate today” videos, says Chelsey Lindahl, RDN, CD, health promotion and wellness manager for MultiCare’s Center for Health Equity and Wellness.
Pay attention to how and what these posts show and the messages they’re trying to send, she says.
“I recommend people implement changes in small increments — one small change at a time that you can and want to sustain long term. If it’s something you can only do for a short period, it’s probably not the best option for you.”
Limiting language like “cutting carbs” or “reducing calories” — or excluding entire food groups — has the potential to promote unhealthy views and relationships with food.
But showing a variety of foods or well-balanced meals with a range of nutrients, or even destigmatizing cultural foods or those typically viewed as treats, can be a positive influence, Lindahl adds.
If the content creator’s focus is on what you can add to a meal to make it more nutritious and well-balanced, that can have a great impact on your mindset, she says.
Food should be viewed as neutral. It’s about providing your body with what it needs so you can feel your best and experience joy with eating, Lindahl says. What is best and nourishing for someone else may not be best for you, your budget or your schedule.
Quick ‘fixes’ and powders
Adding supplements and vitamins to your diet is typically seen as smart, but these should be tailored to what your body needs — just like your meals, Lindahl says.
Quick-fix powders or supplements are often not FDA regulated, which means you may not know what’s in them and what your body will get out of them, she adds.
“When you’re using a powder, you’re not getting the full benefits that fruit or vegetable has to offer,” she says. “The general rule of thumb is that nutrition should come from our food. I’m suspicious of any product that makes drastic health claims.”
Many social media posts are promoted through paid sponsorships, and products may not always be third-party tested for safety, or shown as effective at producing their promised outcomes, Lindahl adds.
If you want to spend your money on these items, they likely won’t hurt, but she encourages a stronger focus on building a well-balanced diet and supporting your relationship with nutritious food.
Of course, people with specific medical conditions may require certain supplements, but those should be taken at the direction of a doctor or other health care provider. Consult your provider, pharmacist or dietician before adding supplements to your diet.
Not every challenge is fit for life
From the variety of 30-day plank, squat or burpee challenges, to the 12-3-30 treadmill trend, to more intense lifestyle changes — like pushing yourself to complete two workouts each day and cut out certain foods for a set amount of time — social media is flooded with ideas about how to improve your physique and reach physical goals quickly.
Just like any other trend, though, these challenges should be approached with caution.
“Challenging yourself to try something new to support health goals is a great way to increase motivation, but only if it’s something that works for you,” Lindahl says. “I recommend people implement changes in small increments — one small change at a time that you can and want to sustain long term. If it’s something you can only do for a short period, it’s probably not the best option for you.”
Weight cycling, or repeatedly losing and gaining weight, is harmful to our health. When you take on intense fitness challenges or suddenly limit what you consume, your metabolism loses trust in you, Lindahl adds. When it doesn’t know what to expect, your body tries to maintain what it can, which may be the opposite of what you want.
It’s also important to recognize the physical risks of such challenges. The risk of injury increases if you’ve never done the moves before or your body isn’t used to them. Consult with your provider, physical therapist or trainer before jumping into a new workout regimen.
Aim for a lifestyle that supports your goals, aligns with your schedule and budget, is food neutral, helps you stay conscious of your body’s needs, and can be sustained long term, Lindahl says.
