At Home Christian Jessen 2014 - 51

| HEALTH TRUTHS|

where the 'eight glasses' thing came from. You get water
from many different sources - not just tea and coffee
(which do count), but also in most of the foods you eat.
In fact, if you drink too much, you can become
overhydrated, leading to an imbalance of electrolytes
in cells, and your digestion being inhibited. Your water
requirement will vary depending on your lifestyle and
how much exercise you do on a regular basis. Generally,
your body will tell you when you need to drink, so don't
get too hung up on getting your 'quota'.
THE TRUTH If your urine is a pale yellow colour
and you have to urinate once every few hours,
your fluid levels are about right. Dark, pungent
urine or infrequent urination is a prompt to
drink an extra glass of water or two.

6

Vitamin and mineral
supplements make you healthy
T HE MYTH:

WORDS: CATHERINE FRANCIS | ILLUSTRATION: GETTY IMAGES

Supplements can be beneficial if you have
particular deficiencies. For instance, calcium can be
helpful for thinning bones; vitamin D (which many
people are deficient in) can lower the risk of cancer and
heart disease; and folic acid helps prevent neural defects
in unborn babies. However, supplements are no
substitute for a balanced diet, which contains essential
elements that can't be replicated in a tablet.
In any case, some vitamins - such as fat soluble ones
- won't be absorbed well unless they are taken alongside
food. A study of 160,000 women by the Women's
Health Initiative in the US found that those taking
vitamins were no healthier than those who didn't.
And several studies (such as one at the US National
Cancer Institute) even found that long-term use of
certain supplements, such as iron and copper, are
associated with premature death - perhaps because
they're toxic when taken in large doses.
THE TRUTH Supplements should be exactly that
- a supplement to a nutritious diet. Concentrate
on eating a balanced diet, and only add
supplements if you feel you have a deficiency
(but check with your doctor first). A general
multivitamin is safer than a cocktail of
individual vitamin supplements.

7

T HE MYTH: Reading
in the dark will
damage your eyes

child makes a habit of it, it may be a sign that they're
short-sighted and therefore need an eye test.
THE TRUTH Eye strain is more likely to occur
in young people, whose eyes are still developing,
so encourage them to read in good light.
However, if you catch them with their nose
in a book in a dim room, don't worry.

DR
CHRISTIAN
SAYS

'Some myths
never go away - I
blame parents!
Propagating myths,
especially ones
that may instil fear
were used to get
children to behave
better. Some myths
have formed
part of many
popular alternative
therapies; like old
food remnants
getting stuck on the
walls of the colon
and needing to be
flushed out with
colonic irrigation.
Any bowel surgeon
(and common
sense) will tell
you this is utter
nonsense.'

On the move
ONE IN EVERY 25
ADULTS IS PRONE
TO NIGHT TIME
WANDERING

If you were ever caught reading under
the covers with a torch, no doubt your
parents warned you it would ruin your
eyesight. Reading in dim light can
cause eye strain, as your visual muscles
get mixed signals - relax to collect light,
and contract to maintain the image at
short distance. This leads to sore eyes,
headaches and blurred vision.
However, according to Professor James Sheedy,
director of the Vision Ergonomics Research Laboratory
at Pacific University Oregon, US, eye strain is a
short-term problem and will have no lasting effects.
Neither will sitting too close to a TV - although if your

8

T H E MY T H: You can 'catch up'
on sleep after a late night

9

Microwaving kills
the nutrients in food

Do you burn the candle at both ends during the
week, and comfort yourself with the knowledge that you
can catch up on your sleep at the weekend? The extra
kip will certainly do you good - but according to studies
in the journal Sleep, you can't recoup several days' of
'sleep debt' by just banking extra hours at the end of
the week. In particular, the concentration and mental
function you lose when you don't get enough rest won't
just bounce back after a couple of nights' extra snooze.
And the results of chronic sleep deprivation can
be serious, increasing your risk of heart disease, stroke,
depression and even Type 2 diabetes.
THE TRUTH Aim for a regular eight hours a
night and, if you do miss out, try to catch up
with a nap the next day, rather than saving
it up for a weekend sleep binge.
T H E MY T H:

Studies at the University of Oslo and Cornell
University in the US found that, far from destroying
vitamins and minerals, microwaving food often retains
more nutrients than conventional cooking. That's
because the cooking time is shorter (many vitamins
and minerals are heat-sensitive) and you're less likely
to use water (nutrients can leach out into cooking water).
The healthiest way to cook vegetables is to steam them,
but microwaving won't do them any harm.
THE TRUTH Feel free to microwave food,
but use a microwave-safe container to avoid
releasing chemicals into it, and don't add much
water. The exception is breast milk for babies
- microwaving it decreases the potency of its
enzymes and immune-boosting antibodies.

10

T H E MY T H: Waking up
sleepwalkers can give
them a heart attack

'Although sleepwalkers can be very disoriented, confused
and agitated if you wake them, it doesn't do them any
harm - and no one's ever died from it!' says Michael
Salemi of the California Center for Sleep Disorders.
Sleepwalkers may, however, be at risk of an accident
during their nocturnal wanderings - some have even
been known to start the car or begin cooking - so get
them back to bed as soon as possible.
THE TRUTH If you find someone in your family
wandering vacantly around the house at night,
guide them gently back to bed without waking
them. However, if they do wake up, don't worry!
www.athomemagazine.co.uk JULY 2014 | 051


http://www.athomemagazine.co.uk

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