Drink eight glasses of water per day
There’s so much talk about water these days that leaving the house without your water bottle can induce a state of panic. People who drink gallons of water are often guilty of humble bragging about it, too. But those hourly trips to the bathroom could be in vain: According to Dietitians Canada, women should be drinking about 9 cups (2.2 litres) of fluids per day, which includes milk, tea, coffee (yes, coffee!), broth and juice. Of course, water is always the top choice, and most people aren’t at risk of drinking too much water. If it’s a hot day or you’re exercising, have some extra H2O.
Use vitamin C to prevent the common cold
In the winter we often up our intake of vitamin C to ward off the common cold, but does it really work? According to research, not really, though it could reduce the duration of the symptoms. Because many fruits and veggies are rich in vitamin C (peppers, oranges, strawberries), it might seem like the nutrient itself reduces your risk of getting sick. But it’s probably because eating a healthy, balanced diet is plain old good for your immune system, so that could help reduce your chances of catching a cold. To prevent the common cold, practise good hand-washing hygiene.
Go outdoors without sunscreen to get vitamin D
You might be holding on tight to this old excuse, but it’s just that: an excuse. While being deficient in vitamin D is a legit health concern, a study out of Australia—where rates of skin cancer are highest in the world—showed that there was no significant difference in levels of vitamin D between those who wore sunscreen and those who didn’t. The researchers say this is probably because sunscreen doesn’t completely eliminate the rays from coming in, and we’re never 100 per cent covered from head to toe, so some rays make their way through. So if you want to go out without sunscreen to get a tan, just admit to it; don’t blame it on vitamin D.
Do a juice cleanse to rid your body of toxins
There’s no doubt that drinking a nutrient-packed green juice is good for your health—nowadays, many of us aren’t consuming enough fruits and vegetables, so any way to increase our intake is a good thing. But when people start saying that a juice can help you rid your body of toxins, that’s cause for concern: According to a recent article in the New York Times, there’s no scientific data that proves this. Also, our liver, kidneys and lungs do a fine job already at detoxifying our bodies. Many nutrition experts advise just eating the whole fruit or vegetable, rather than juicing it, so you can get the benefit of fibre, which is not only good for your digestion, but also helps slow down the absorption of sugar in your bloodstream.
To achieve a lean, toned body, you should avoid heavy weights
Wrong. It’s easy to picture ourselves walking around like bodybuilders if we so much as pick up a heavier weight, but it’s just not easy to get to that point because females have lower testosterone than males, as well as different body compositions. In fact, when we lift heavy, over time we build muscle mass, which can boost our metabolisms and blast fat (read: leaner bodies). For best results, make strength training a part of a balanced fitness plan, which includes cardio and mobility training. You can design your own customized plan on the revamped Nike Training Club app.