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At the heart of this year's BIEDAW theme is the idea that wellbeing is best supported by evidence, not myths, trends, or unrealistic expectations. It invites us to consider what genuinely works for us as individuals and to make choices that align with our needs and circumstances.
At a time when health misinformation is thriving online and with a wellness industry worth trillions of dollars, health advice is everywhere, but evidence isn’t always. Let's take a closer look at some of the most common wellness myths and separate what's supported by science from what's simply good marketing.
The good news is your body is already equipped with highly efficient and effective detoxification systems, which include your liver, kidneys, lungs, and digestive system.1
The bad news is when it comes to questionable wellness claims and products, the word “detox” is a repeat offender. Detox products and diets can be ineffective at best, and harmful at worst.
There is very little high-quality clinical evidence to support the use of detox diets, detoxification practices, or commercial detox products, nor is there convincing evidence that they improve health outcomes.
The limited studies that are available lack definitive proof of their effectiveness, with many being encumbered by small sample sizes, methodological limitations, lack of peer review, or have not been validated in human clinical trials.1
Detoxes may seem appealing to many because they are marketed as a simple explanation and an equally simple solution. Supporting your body's natural detoxification systems through adequate sleep, well-balanced nutrition, regular movement, and hydration is encouraged instead.
The term ‘natural’ is surprisingly vague, especially in the context of wellness, where it’s used with different, and sometimes contradictory, ways. More often than not, it evokes images and ideas of purity, simplicity, and a return to nature.
In some cases, ‘natural’ is be used to refer to things that come from or are derived from nature such as dietary and herbal supplements.2 However, a product's natural origin does not guarantee that it is safe or effective. Researchers and health authorities have repeatedly cautioned that some natural products can cause adverse effects, interact with medications, pose health risks, or fail to provide the health benefits they claim.3
The word natural can also be used to imply the absence of additives or chemicals. This can be misleading because everything is made of chemicals, including water, fruit, vegetables, and the human body itself.9 While some chemicals can be harmful, many are essential for life. A product does not become safer simply because it is described as natural, just as a product does not become dangerous simply because it contains chemicals.2, 3
The term also appears frequently in discussions about food and eating. Ideas such as clean eating, organic, whole foods, unprocessed foods, and non-GMO foods are often grouped together under the broader concept of eating naturally and are commonly perceived by people as healthier choices.4
However, researchers have also highlighted the language of "clean" eating has the potential to moralise food by implicitly categorising foods as either clean or not clean, good or bad.4 This black-and-white approach to food can promote unnecessary restriction and may contribute to disordered eating attitudes and behaviours among some individuals.4
With so many different interpretations of the word, the blanket claim that ‘natural = healthy’ can be misleading. Natural products can still have powerful biological effects, cause harm, interact with medications, or lack evidence of effectiveness.
The most important thing to remember is that natural is often a marketing term rather than a scientific one. It does not guarantee safety, effectiveness, quality, or health benefits. Instead of asking whether a product is natural, a better question is whether it is supported by credible evidence and appropriate for its intended use.
While this one seems harmless, this claim speaks to the human desire to look for simple, universal rules to improve their individual health.
We know that hydration is important. Water is essential for survival, and we need it to help our bodies perform a wide range of vital functions. However, the recommendation of drinking ‘at least eight glasses a day’ is not supported by any solid scientific evidence, and its origin remains unclear.5
Individual hydration requirements vary from person to person. Factors such as age, activity levels, climate, diet, and overall health influences how much fluid an individual requires.6
It’s also important to remember that hydration doesn’t come exclusively from drinking water. Fluids from foods and other drinks, excluding alcoholic beverages, also contribute to our daily fluid intake.6
Paying attention to thirst, activity levels, weather conditions, and individual needs is often more helpful than strictly adhering to a one-size-fits-all rule.
Carbohydrates have had negative connotations for decades; a perception that has only intensified with the rise of social media, and popularity of high-protein fad diets.
The truth is carbohydrates are one of the body's primary sources of energy and play an important role in supporting everyday bodily functions, including brain function and moving your body. Rather than being inherently harmful, carbohydrates are a core component of a balanced diet.7
Similarly, while protein is essential for growth, repair and immune function, it is no more important than carbohydrate or fat. All three macronutrients play important and complementary roles in supporting health.7
Problems can arise when we start labelling foods as strictly "good" or "bad". Maureen Moerbeck, senior dietitian at InsideOut, notes that portraying "carbs as the villain" oversimplifies nutrition and can contribute to guilt, restriction, and a poorer relationship with food.7
The most important thing to remember is that food serves many purposes beyond nutrition alone. It can provide energy, nourishment, enjoyment, comfort, culture, and connection.
Questioning health advice is not a problem. In fact, asking questions and seeking evidence are essential parts of good science. However, health misinformation often presents itself as "secret knowledge" that doctors, scientists, or pharmaceutical companies don't want the public to know.8
Rather than relying on robust, verifiable evidence, these claims prey on the distrust of institutions, experts, and established healthcare systems.8
It’s important to acknowledge that some mistrust of the medical and pharmaceutical industries can stem from real historical injustices, personal experiences, and legitimate concerns. However, some individuals and businesses also use conspiracy-style messaging as a powerful marketing tool, to peddle unproven treatments, supplements, or wellness products for financial gain.8
Before accepting a claim that is cloaked in this kind of messaging, ask yourself: who benefits?
Genuine medical breakthroughs are rarely kept a secret, and reliable health claims are supported by transparent research that can be tested and verified by others.
As we have covered in many of these myths, health misinformation thrives on absolutes and universal truths — a blanket rule for everyone. In reality, health and wellbeing is incredibly individualised. This year's BIEDAW theme reminds us that wellness is rarely about following rigid rules or chasing perfection. Instead, it's about making informed choices based on evidence, context, and what supports your unique needs, values, and relationship with your body.