The science on what keeps us healthy changes constantly: Here’s what’s right and what’s just plain wrong. It seems every week there’s a new study or report that contradicts everything you know about how to manage your health.
In the past few years alone, we got more evidence that coffee isn’t a cause of cancer and the debate over the health effects of sugar became even more heated.
To help you parse out what works from what’s merely myth, we compiled the definitive (at least for now) answers to some of the most pressing health questions, based on the book “Your Health: What Works, What Doesn’t.”
Here’s what the science has to say.
Does sugar make you hyper?
Short answer: No The National Institutes of Health has made it pretty clear that additives and dyes added to food have effects that are “small and do not account for most cases of ADHD.” The myth started back in the 1970s when a doctor wrote into the American Academy of Pediatrics that he had become aware that sugar was a leading cause of hyperactivity. But research has shown otherwise: A 1995 meta-analysis of sugar studies found that it didn’t have an effect on the behavior or cognitive performance of children.
Does cough syrup work?
Short answer: No It’s been a while since doctors came to agree that most over-the-counter cough medicines don’t work. In 2014, Australian researchers published similar conclusions that the syrups typically contain doses of codeine and antihistamines that are too small to be effective and can be harmful for children. And in April 2017, the Food and Drug Administration restricted the use of cough syrup that has codeine in it, saying children under 12 should not use the medication. Prescription cough suppressants such as levodropropizine, however, might have a better shot.
Does olive oil prevent heart disease?
Short answer: Yes As if you need more of an excuse to put olive oil on everything, scientists have found a connection between eating more olive oil and a lower risk of coronary artery disease. Studies that are happening right now are testing out how a Mediterranean diet rich in olive oil compares to low-fat diets when it comes to heart disease recurrence. In general, olive oil’s antioxidant and anti-inflammatory effects have also been well documented. And in a study of older women published in 2015 in the medical journal JAMA, Spanish scientists found that a Mediterranean diet supplemented with extra olive oil appeared to help reduce the participants’ risk of breast cancer when compared with two other groups of women on a low-fat diet and a Mediterranean diet supplemented with nuts.
Do sugary soft drinks lead to diabetes?
Short answer: Yes Sugary drinks are associated with type 2 diabetes, according to a 2010 analysis of studies on the relationship. Compared with those who had less than one sugary beverage a month, those who had about one to two servings a day had a 26% greater risk of developing Type 2 diabetes, the analysis found. And it’s not just diabetes —excessive sugar consumption can lead to a host of problems. For example, sugar-sweetened beverages are also associated with weight gain and diabetes, a 2006 review that looked at 50 years worth of studies found. In fact, one professor of medicine wrote that he’d choose a diet soft drink over one with sugar, based on sugar’s link to weight gain and obesity.
Do I need sunscreen with more than 30 SPF?
Short answer: No The difference between SPF 15, 30, and 50 isn’t as linear as you might expect. SPF 15 blocks out 93% of UVB rays, while bumping up to 30 gives you 97% protection (not necessarily double). Going up to 50 boosts you up to 98% protection. And, once you get past that point, it’s only going to give you incrementally better protection. The Food and Drug Administration, which is in charge of regulating sunscreen, says the more important factor is going for a sunscreen labeled “broad spectrum.” That means the sunscreen’s protection against ultraviolet A rays, or UVA, is proportional to protection against ultraviolet B rays. Yes, you can go up to 50 SPF and be safer, but as long as you stay above SPF 15 with the broad spectrum, you should be set. Just be sure to reapply frequently (the FDA suggests every two hours or so). Another way to think about what SPF to use: “If you burn after 10 minutes of sun exposure, and you put on SPF 30, then that should give you 300 minutes of sun protection,” Dr. Melissa Piliang, a dermatologist at the Cleveland Clinic, told Business Insider in 2016.
Is the MSG in Chinese food likely to give you a headache?
Short answer: No MSG, a savory food additive that some say causes headaches, chest pain, flushing, and numbness, has never been scientifically proved to cause any of those symptoms. A 2006 analysis found that while there had been reports of MSG sensitivity, in placebo-controlled studies the sensitivity has never been demonstrated.
Do nuts make you fat?
Short answer: No Unless you’re eating pounds of almonds every day, nuts most likely won’t make you fat. A cup of almonds has 3.4 grams of saturated fat, above the FDA’s standard of less than 2 grams allowed to be considered healthy. But almonds and other nuts are filled with other types of fat that are considered helpful in lowering bad cholesterol. They also have heart-healthy omega-3 fatty acids, protein, and fiber. So while they may not be allowed to be called “healthy,” they certainly won’t make you fat if eaten in moderation. For reference, this photo shows what a portion of almonds looks like.
Is walking as effective as running?
Short answer: Yes But really, it depends on what effect you’re looking for. If you’re going for heart health, yes, there’s no difference. If you’re going for weight loss, vigorous exercise might be better. As for your knees, going for a run might actually do more to help than previously thought, according to a 2011 meta-analysis of running and knee joint studies.
Is drinking fruit juice as good for you as eating fruit?
Short answer: No You don’t want to lose the fiber that’s in the peels and pulp of the fruit — and let’s face it, most of us don’t get enough fiber as it is. A 2014 study comparing orange juice to oranges, however, suggested that the juice form might be able to unlock nutrients like flavonoids and carotenoids compared with whole oranges, though that doesn’t overrule the lack of fiber. So if you’re looking for the best of both worlds, opt in for pulp so you at least get a little bit.
Are all wheat breads better for you than white bread?
Short answer: No Not all wheat breads are created equal, so take note. Though most white bread is made with refined grains that skip out a lot of the fiber and nutrients, there are whole-wheat white breads that are just as healthy as whole-wheat breads.
Tech: The definitive, scientific answers to 20 health questions everyone has
