From Trustworthy to Tricky: The Evolution of Health Information
In the past, our access to health information was quite limited. We learned about health in school, had brief discussions with doctors, and occasionally read health books or watched TV segments. These sources were few but typically trustworthy.
Now, things have radically transformed. We're bombarded with health, nutrition, and fitness information around the clock, especially through social media. It’s understandable; consulting a health professional can be costly and time-consuming, whereas online information is instantly available and continually appears in our feeds. Just look at you, reading this article right now!
The Appeal and Danger of Misinformation
The problem with online information is that we often get excited about what looks and sounds good, rather than understanding the quality of the information. It's like judging a book by its cover—an attractive cover might hide weak content, while a plain-looking book could contain valuable insights from experts.
This is a new area, and research is limited, but a recent study examined Australian social media influencers with over 100,000 followers. The study analyzed 676 nutrition-related posts and found that 94% were of poor or mediocre quality. Alarmingly, 44.7% of these posts contained inaccuracies. Information on supplements was particularly inaccurate, though weight loss and other nutrition topics also fared poorly. The study is available here.
Interestingly, posts by dietitians or nutritionists generally had higher quality and accuracy scores. However, lower-quality posts often received more engagement, suggesting a link between sensational information and social media popularity. Unfortunately, controversial information, while engaging, is often misinformation.
The Impact of Misinformation
You might wonder why this matters. Shouldn't people be free to read what they want and make their own choices? The issue is that misinformation can have numerous negative impacts on health.
These impacts might be physical, such as when individuals limit their intake of essential nutrients due to restrictive eating patterns. For example, a carnivore-type diet can lead to inadequate fiber consumption. While proponents may argue that fiber is unnecessary, over 50 years of research demonstrates its positive effects on various aspects of health.
The impacts can also be mental and emotional. This impact is more insidious but can potentially be far more harmful. We’ll explore this using an example: consider the common claim that gluten is bad for you and should be removed because it is inflammatory and affects your hormones and gut.
The Gluten Myth
Let's say someone cuts out gluten and notices they lose weight, feel more energetic, and see improvements in their digestion. It might seem that gluten was the problem, but in most cases, it's not the gluten itself.
By cutting out gluten, the person reduced their intake of bread, pasta, cakes, cookies, and other pastries, leading to a significant reduction in calories. This reduction can cause weight loss, initially from water weight, which returns when carbohydrate intake increases.
While the person feels better, the benefits are often due to reducing calories and energy-dense foods, not gluten. Whole grains, often eliminated with gluten, are consistently found to reduce the risk of conditions like diabetes, fatty liver disease, and heart disease. Instead of cutting out gluten, adjusting the types of grains consumed is a common recommendation from evidence-based sources, such as a whole grain bread and pasta.
Again, as noted, there are potential physical harms to this diet because of what the person is restricting, but the mental and emotional harm can be much worse.
Mental and Emotional Harm
Restrictive eating patterns are notoriously difficult to maintain, particularly when they involve foods that are enjoyable and integral to one’s diet (bread and pasta commonly fit this definition as dietary “staples”). When individuals attempt to adhere to strict dietary restrictions and inevitably fall short, it can lead to a range of negative emotions, including guilt, shame, and anxiety. This cycle of restriction and perceived failure can foster a deeply negative relationship with food, contributing to long-term mental and emotional distress.
The Cycle of Restriction and Guilt
When someone decides to eliminate a food group, such as gluten, they often experience initial success. This success can be intoxicating, leading to an emotional high. However, as time goes on, the cravings for restricted foods can grow stronger. Eventually, many people succumb to these cravings, leading to feelings of failure and guilt. These feelings can be intense and may trigger compensatory behaviors, such as even stricter dietary rules or binge eating. This creates a vicious cycle that is hard to break.
Anxiety and Food Preoccupation
As the cycle continues, individuals often become preoccupied with thoughts about food—what they can eat, what they can't, and when they can eat next. This preoccupation can cause significant anxiety, making social situations, family gatherings, and even daily meals stressful and overwhelming. Constantly worrying about adhering to dietary restrictions can take a toll on mental health, leading to increased stress and a decrease in overall quality of life.
Negative Relationship with Food
Over time, these patterns can severely damage an individual's relationship with food. Instead of seeing food as nourishment and a source of enjoyment, it becomes a source of stress, fear, and control. This negative relationship can lead to disordered eating behaviors, such as orthorexia (an obsession with eating foods one considers healthy) or other eating disorders.
Impact on Self-Esteem and Body Image
The guilt and anxiety associated with restrictive eating can also negatively impact self-esteem and body image. When individuals feel they have failed to maintain their diet, they often internalize these feelings, leading to negative self-talk and a diminished sense of self-worth. This can perpetuate a cycle of low self-esteem, making it even harder to maintain healthy habits and a positive outlook on their body and food.
Long-Term Mental Health Consequences
The mental and emotional strain caused by restrictive eating can lead to long-term mental health issues. Chronic anxiety, depression, and stress-related disorders can develop or worsen. The emotional toll of constantly monitoring food intake and dealing with the associated guilt and anxiety can lead to burnout and a sense of hopelessness regarding one's ability to manage their health effectively.
Breaking the Cycle
Breaking free from this cycle requires a shift in perspective and behavior. Instead of focusing on restrictive diets, individuals can benefit from adopting a more balanced approach to nutrition. Working with a qualified health professional, such as a dietitian or therapist, can help individuals develop a healthier relationship with food, one that emphasizes nourishment, moderation, and enjoyment. This approach can lead to improved mental and emotional well-being, fostering a positive relationship with food and oneself.
Empowering Your Health with Quality Information
Wanting to be involved in your health is commendable. The simple act of paying attention and being intentional about our actions can lead to numerous positive effects, such as more balanced nutrition and a greater focus on important health aspects like sleep and physical activity. However, it's crucial to start by assessing the quality of the information being provided. Here are some helpful tips:
Training and Experience Matter
Understanding the background of the person providing health information is vital. While formal training and credentials are not the sole indicators of reliability, they do provide a baseline of expertise. Look for professionals who have relevant education and experience in the field they are discussing.
Consensus with Experts
Check if the views presented align with those of other experts in the field. Reputable health information often reflects a consensus among qualified professionals. Be wary of outliers who make sensational claims that contradict established science without substantial evidence.
Avoid Absolutes
Health is a complex and nuanced topic, and credible sources rarely speak in absolutes. Look for language that reflects this complexity, such as "data suggests," "it depends," or "in certain cases." This kind of cautious and precise language often indicates a thoughtful and evidence-based approach.
Flexibility and Willingness to Change
Science is always evolving, and credible experts demonstrate a willingness to update their views in light of new evidence. Value those who are open to changing their minds and who acknowledge the limitations of their current understanding.
Honesty and Transparency
Trust sources that admit when they don’t know something. No one has all the answers, and honesty about the limits of one’s knowledge is a sign of integrity. Transparency about what is known, what is uncertain, and what is still under investigation is crucial for reliable health information.
By being discerning about your sources of information and focusing on quality rather than the appeal, you can take charge of your health in a way that leads to better outcomes. Paying attention to who you follow and where you consume health information can help you make more informed and beneficial decisions for your well-being.