Redefining Wellness: Terms and practices that belong in the past
I'll admit it: I hate wellness culture (even though, by default, I'm part of it). And I don’t mean the desire to be healthier, that’s perfectly normal. What bothers me are the questionable wellness trends that lack scientific evidence, relying instead on random anecdotes. I also can’t stand fitness and health influencers who build their business models around selling guilt. They profit from your insecurities by marketing products that supposedly fix what was never broken in the first place (or something that is unlikely to be fixed by whatever they are selling).
That's why, this year, I've decided to write more and more about dubious wellness practices (even if it means risking being roasted on the internet). So, let's start with seven overhyped "wellness" terms and practices that I think we should leave in the past where they belong.
1.Beach body/ Bikini body/ Summer body
I keep seeing this one from time to time, especially from fitness coaches selling fitness plans. Please, let’s make it stop. I can’t stand it when people profit by making others feel bad about their bodies and appearance. Everyone has a beach body. People do not need to look a certain way to enjoy the beach or any part of their lives.
This summer and beyond, remember that your worth and ability to enjoy life have nothing to do with your body shape or size. You deserve to enjoy the beach exactly as you are.
2. Detox programs, juices and supplements
Spoiler alert: Your body already has a highly efficient detox system: it's called your liver and kidneys! The idea that you need a special detox diet, juice cleanse, or supplement to rid your body of toxins is mostly marketing fluff, especially when someone's trying to sell you a 3-day "reset" juice or ‘’detox pills’’. Here's the truth: your liver, kidneys, lymphatic system, and even your skin work non-stop to filter out toxins. No restrictive diet or juice cleanse can enhance what your body is already built to do.
In fact, many detox diets can do more harm than good, potentially leading to nutrient deficiencies and electrolyte imbalances. And that quick weight loss people talk about? It's often due to severe calorie restriction and water loss: not actual fat loss. When you go back to eating normally, the weight typically returns ¹.
3. Nature’s Ozempic
I’ve written an in-depth article on this topic here, discussing berberine, green tea, and yerba mate as supposed alternatives to Ozempic and other GLP-1 medications. The verdict? Nothing comes close to Ozempic. Stop chasing the idea of a miracle natural supplement for weight loss. It doesn’t exist.
Also, be cautious about believing everything you read online. There’s no hidden secret to weight loss, and the truth is often the same straightforward and boring advice: address the root cause of the weight gain, commit to sustainable lifestyle changes such as sleep, stress management, eating, and movement, and prioritize long-term health rather than short-term goals.
4. Guilty pleasure
It’s time to drop the guilt. No one eats chocolate, crisps, or M&Ms for their health benefits; we enjoy them because they bring us joy, energy, and satisfaction. And that’s okay! A healthy relationship with food means allowing yourself to eat for pleasure while maintaining overall balance in your food choices. If your general eating pattern is nourishing, the occasional cookie, piece of chocolate, or bag of crisps won’t harm your health.
In fact, stressing over every bite of food can do more damage than indulging in a treat ever could. Chronic stress is far worse for your health than a few pieces of chocolate or a handful of crisps. So, let go of the guilt, focus on having a good relationship with food, and don’t let it consume you.
5. Coffee enemas
It turns out the claims about enemas…are full of crap (and there is no scientific evidence to support them). I thought it was a joke until I realized it's a big trend in the wellness world. There are even companies selling enema kits. Apparently, people use enemas as a detox therapy for constipation or bowel cleansing. Please don’t. There are many dangers involved, including proctocolitis, rectal perforation, infection, and electrolyte imbalances ² . Your bowel doesn’t need cleansing. What it really needs is fiber. Lots of it. Eat more fruits, vegetables, whole grains, nuts, seeds, prebiotics, and probiotics. And don’t forget to drink plenty of water because dehydration is one of the major causes of constipation. Diets high in fiber are linked to lower cancer mortality, reduced heart disease mortality, and a decreased risk of all-cause mortality. They will also lower your risk of colon cancer ³ ⁴.
And you know what else you can do to support detoxification? Let your body and organs do their job by pooping, peeing, sweating, breathing, and more. Help them out by avoiding things like alcohol, which puts a strain on your liver. Get at least seven hours of sleep each night. Give your gut a break by leaving at least 12 hours between dinner and breakfast. Eat foods rich in sulforaphane, like broccoli, cabbage, and cauliflower, along with antioxidant-packed fruits, vegetables, green herbs and oads of spices.
You don’t need to shove coffee up your 🍑. Trust me, your morning latte works way better in a mug than as a DIY enema.
6. Quick weight loss
Let’s be honest, wanting to lose weight quickly is completely understandable. I am not here to judge; I get it. Even as a nutritionist, I have fallen into that trap. Take me, for example. I recently spent six amazing weeks in South America, creating incredible memories, collecting some souvenirs, and gaining 4 kg (8-9 lbs) along the way. What can I say? The food and wine was incredible, and I indulged every single day. No regrets! But when I stepped on the scale back home, I'll admit I panicked a little. I wished I could magically lose that weight instantly. But here is the thing: the weight I gained did not happen overnight. It took weeks of enjoying amazing food and experiences. Expecting to reverse that in just a few days is not realistic.
Programs that promise quick weight loss might sound tempting, but they are not sustainable in the long term. Most people end up regaining the weight because they return to their old habits. It is also worth mentioning that many weight loss programs focus on cutting carbs, which leads to a quick drop in weight. This happens because your body uses up stored glycogen (also known as stored carbohydrates), and glycogen holds water. The initial weight loss is mostly water weight, not fat.
As frustrating as it might be to hear, the truth is that sustainable weight loss is not a one-size-fits-all, one-month weight loss program.
7. Cortisol face / moon face
Cortisol is released in a rhythm throughout the day, like a wave. It’s part of our body’s natural clock. When we face immediate stress (like a sudden danger: think of a wild animal chasing you or your mother-in-law calling again), cortisol levels quickly rise to help us respond. This is known as the fight-or-flight response. However, if stress continues for a long time (chronic stress), the way our brain and hormones work starts to change. Cortisol stays elevated for too long, which is no longer helpful. Instead of protecting us, it can cause harm, increasing the risk of developing various health problems like weight gain and heart problems ⁵ ⁶.
That being said, “Cortisol face” is not a recognized medical term. While excess cortisol can be harmful, cortisol itself is essential for the body to function properly. It’s not inherently a bad thing; without cortisol, the body wouldn’t operate as it should. Still, excess cortisol is not usually the reason someone might have a “puffy face” or facial swelling*. Such appearances could be due to factors like allergies, high salt intake, medications, lack of sleep, or certain medical conditions. It’s also worth noting that some people, myself included, naturally have a plump, round face, which has nothing to do with cortisol and is simply due to genetics.
*An exception to this is Cushing's syndrome, a medical condition where cortisol levels are abnormally high due to specific causes like adrenal tumors or prolonged corticosteroid use.
P.S. Looking for a sustainable approach to weight management, gut health, and overall wellness? As a registered nutritionist (ANutr) with a BSc in Human Nutrition, I’m here to help!
I look forward to helping you thrive!
Mia
Want to dive deeper into wellness myths and truths? These articles break down more topics that will keep you informed:
References (to geek out further):
1.Obert, Jonathan, et al. “Popular Weight Loss Strategies: A Review of Four Weight Loss Techniques.” Current Gastroenterology Reports, vol. 19, no. 12, 9 Nov. 2017, link.springer.com/article/10.1007/s11894-017-0603-8, https://doi.org/10.1007/s11894-017-0603-8.
2.Son, Heejung, et al. “The Safety and Effectiveness of Self-Administered Coffee Enema.” Medicine, vol. 99, no. 36, 4 Sept. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7478478/, https://doi.org/10.1097/MD.0000000000021998.
3.Arayici, Mehmet Emin, et al. “Soluble and Insoluble Dietary Fiber Consumption and Colorectal Cancer Risk: A Systematic Review and Meta-Analysis.” Nutrition and Cancer, 2 Dec. 2021, pp. 1–14, https://doi.org/10.1080/01635581.2021.2008990.
4.Mirrafiei, Amin, et al. “Total and Different Dietary Fiber Subtypes and the Risk of All-Cause, Cardiovascular, and Cancer Mortality: A Dose-Response Meta-Analysis of Prospective Cohort Studies.” Food & Function, vol. 14, no. 24, Nov. 2023, pp. 10667–10680, pubmed.ncbi.nlm.nih.gov/37997693/, https://doi.org/10.1039/d2fo04024g.
5.Russell, Georgina, and Stafford Lightman. “The Human Stress Response.” Nature Reviews Endocrinology, vol. 15, no. 9, 27 June 2019, pp. 525–534, https://doi.org/10.1038/s41574-019-0228-0.
6.Knezevic, Emilija, et al. “The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders.” Cells, vol. 12, no. 23, 29 Nov. 2023, pp. 2726–2726, www.ncbi.nlm.nih.gov/pmc/articles/PMC10706127/, https://doi.org/10.3390/cells12232726.