You’re trying to build better health habits when an online video catches your eye: another glowing endorsement for the latest detox. It promises energy, clarity, and a fresh start. You pause and think: Is this just a fad, or something worth trying? In a world full of conflicting advice, knowing what to trust isn’t always easy. Some of the most widely shared health tips sound convincing, but lack scientific grounding and can, at times, do more harm than good.
In this article, we unpack eight common health myths and explore what actually supports long-term well-being.
1. Myth: “You just need more willpower to stick to your goals.”
We’re often told that the key to better physical health is simply trying harder. The implication is that if you can’t stick to a routine, whether it’s going to the gym or eating better, it’s a matter of personal discipline. This belief reinforces the idea that healthy people are just more motivated, and if you’re not succeeding, you’re not trying hard enough.
✅ The facts: Willpower isn’t the secret to better health, consistency and structure are. Research finds that willpower is limited and fluctuates depending on stress, fatigue, and emotional load. That’s why habits often break down at the end of a busy day – not because you’re weak, but because your brain is overwhelmed.
🧠 Example: You plan to cook a healthy meal after work, but by 7 pm, you find yourself exhausted after work, and your brain defaults to the takeaway app.
🔁 Build a healthier pattern: Prepping meals in advance makes it easier to follow through when your energy is low, and removes the need for late-evening decision-making. You can also pair the new habit with something familiar (like meal planning after your Sunday coffee) which is called habit stacking. These small supports reduce reliance on willpower and increase the chance that you’ll stay on track. If you’d like to learn more about sticking to your habits, our online course, Building Better Habits, is a great place to start.
2. Myth: “Cutting out food groups will make you feel better.”
It’s common to hear that eliminating certain foods – like gluten, dairy, or carbs – is the fastest path to feeling energised, less bloated, or more “in control.” This idea is often reinforced by social media influencers sharing their personal health journeys, which can make restriction seem necessary.
✅ The facts: Restrictive eating isn’t always helpful – and can backfire without reason or support. While some people benefit from dietary changes for medical reasons, studies find that cutting out food groups without guidance can lead to nutrient imbalances, digestive issues, and increased anxiety around eating.
🥖 Example: Gluten-free diets are critical for those with coeliac disease or intolerances. But for other individuals, removing gluten without support can potentially reduce fibre intake and disrupt gut diversity.
🔁 Build a healthier pattern: Instead of removing entire food groups, build a habit of noticing what makes you feel energised and nourished. For instance, if bread leaves you sluggish, experiment with whole grains rather than cutting carbs or gluten entirely. Keep a food journal or reflect weekly on how meals affect your energy and mood – this builds both body awareness and dietary flexibility. Want to learn more tips for nutritious eating? Head over to our nutrition hub for more expert tips.
3. Myth: “You need to detox your body regularly.”
From teas to juice cleanses, detox products are often marketed as a quick fix for fatigue, weight gain, or poor digestion. The message is simple: modern life is toxic, and your body needs help to reset. The appeal lies in the idea that you can undo weeks of stress or unhealthy choices with a single plan.
✅ The facts: Your body already detoxifies itself – every single day. Your liver, kidneys, lungs and gut are highly effective at processing and eliminating waste, no supplements or juices required. Many commercial detoxes lack evidence, and some can even be harmful.
🥬 Example: Juice-only diets can cause energy crashes, blood sugar swings, and digestive discomfort, especially if used long-term or without medical supervision.
🔁 Build a healthier pattern: If you’re feeling sluggish, resist the urge to “reset” with restriction. Instead, add a serving of vegetables to your next meal or go for a walk after dinner. These small daily actions support your body’s natural detox systems and can be repeated without side effects. Over time, they become routines you can rely on, without the boom-and-bust cycle of extreme cleanses.
4. Myth: “Everyone needs 8 glasses of water a day.”
You’ve likely heard the “8 glasses” rule repeated so often it sounds like a medical fact. But the origin of this advice is vague, and the number itself isn’t based on individual needs.
✅ The facts: Hydration isn’t one-size-fits-all, with needs varying depending on your size, diet, climate, and how much you move. If you’re eating plenty of water-rich foods like fruit, vegetables, and soups, you may already be getting a substantial amount of fluid from your meals. Drinking more than you need – especially in large volumes over a short time – can, in rare cases, lead to overhydration or an electrolyte imbalance known as hyponatraemia.
💧 Example: If you eat a plant-rich diet and don’t sweat heavily during the day, you may feel well-hydrated with far less than eight glasses. For someone exercising in hot weather, though, fluid needs will increase significantly.
🔁 Build a healthier pattern: Rather than counting glasses, pay attention to your body’s signals. Urine is one of the best indicators: pale yellow suggests you’re well-hydrated, while dark yellow or strong-smelling urine may indicate dehydration. Clear urine consistently could suggest you’re drinking more than necessary. Try drinking a glass of water with each meal, or keeping a bottle at your desk as a visual reminder. Small, consistent cues like these help you build sustainable hydration habits that reflect your actual needs.
5. Myth: “Everyone should take a multivitamin.”
With supermarket shelves stacked full of multivitamins, it’s easy to assume they’re a necessary part of everyday health – a simple way to “cover your bases.” Marketing often frames them as a safety net, especially if your diet isn’t perfect.
✅ The facts: Supplements aren’t inherently good or bad—they’re tools that can be helpful when used wisely. While research finds that many healthy adults can meet their nutrient needs through a balanced diet, the reality is that much of what we eat today is less nutrient-dense than it used to be. In some cases, like B12 for vegans or vitamin D in darker months, supplements are beneficial or even necessary. But they should always be targeted and taken under professional guidance. Taking supplements “just in case,” especially fat-soluble ones like A and E, can lead to imbalances or even harm over time.
💊 Example: Taking a daily multivitamin “just in case” might seem harmless, but over time, excessive doses of certain nutrients could increase health risks, particularly if you’re already getting those nutrients from food.
🔁 Build a healthier pattern: Focus on variety and balance in your meals. Try incorporating a few more colourful vegetables, legumes, whole grains or healthy fats each week. If you’re concerned about a deficiency, speak to a professional and make testing part of your health check-in routine.
6. Myth: “More exercise is always better.”
Health culture often glorifies intensity with “no days off’’ seen as a sign of commitment. The result? Many people come to believe that doing more, sweating harder, and skipping rest is the only path to physical or mental improvement.
✅ The facts: Rest and recovery are essential for both physical and mental well-being. Studies show that overtraining can lead to poor sleep, hormonal disruption, increased injury risk, and burnout/overtraining syndrome. More exercise isn’t always better, especially if it’s crowding out sleep, increasing stress, or becoming compulsive.
🏋️ Example: You start a new intense daily workout challenge and feel great for the first week, but by week two, you’re exhausted, sleeping poorly, and dreading each session. Instead of energising you, the routine starts to wear you down.
🔁 Build a healthier pattern: Swap “more” for “sustainable.” Choose a movement that matches your energy that day – it might be a walk, a stretch, or a strength session. Schedule rest days each week as part of your routine, not a break from it. When you view recovery as productive, you’re more likely to stay active in the long term. Want to learn more about finding an exercise routine that works for you? Check out our fitness match article that will help you decide.
7. Myth: “Healthy means being thin and nothing else.”
In media, fitness culture, and even healthcare settings, thinness is often treated as a sign of health above everything else. It’s a message that many of us have internalised: that a smaller body automatically reflects discipline, energy, and well-being.
✅ The facts: Body size doesn’t tell the full story of someone’s health. Health exists across a spectrum of sizes and shapes, and focusing solely on weight can overlook more meaningful signs of well-being.
⚖️ Example: A friend receives praise after losing weight quickly, but privately, they’re skipping meals, overexercising, and feeling anxious around food. Though the change is visible, the behaviours behind it are unsustainable and mentally taxing.
🔁 Build a healthier pattern: Instead of using weight as your only barometer of health, tune into how you feel. Are you sleeping well? Moving in ways that feel good? Feeling focused and resilient throughout the day? These are more reliable indicators of health than a number on the scale. Try journaling how different habits affect your mood, energy, or stress levels – this can help you build goals around what truly supports you, regardless of body size.
8. Myth: “If it doesn’t feel hard, it isn’t working.”
Many people believe that for a new habit to be effective, whether it’s a workout, mindfulness practice, or nutrition goal, it has to push you outside your comfort zone. There’s a cultural bias towards intensity: if you’re not struggling, sweating, or forcing discipline, then you’re not changing.
The facts: Sustainable habits often feel easy, and that’s the point. Research finds that habits are most likely to stick when they’re simple, repeatable, and rewarding. When something is too demanding, it relies on high motivation, which fluctuates. Feeling exhausted or burnt out isn’t a sign of success; it’s often a sign that the habit needs adjusting.
🏃♀️ Example: You commit to a daily 60-minute workout but drop it after a week because you’re sore, stressed, and out of time. You start to feel guilty, even though your intention was good. The issue wasn’t you, it was the intensity.
🔁 Build a healthier pattern: Start small enough to build momentum, like a ten-minute walk or two-minute breathing exercise. These small steps are easier to repeat, and that repetition is what builds the habit. When a habit feels manageable, you’re more likely to return to it consistently, even on tough days. Over time, small actions compound into meaningful change without overwhelming your nervous system.
Health isn’t about doing more or getting it ‘’perfect,’’ it’s about building small, sustainable habits that work for you. By letting go of quick fixes and challenging myths, you can focus on what genuinely supports your energy, sleep, and mood, and create routines that feel supportive and last over time.
