Feeling Overwhelmed with Medical Advice? Start Here

e😵‍💫 Feeling overwhelmed with medical advice? Start Here. 👇

Hi Friends,

Welcome to this week’s edition of Simple Health. In this newsletter, we simplify complex medical topics so you can easily understand them—no medical degree, supercomputer, or extra coffee needed!. ☕🧠

Today, we're tackling the big question: "How do I know which medical advice to trust and actually follow?" Because let's face it, between Facebook posts about miracle herbs and juice cleanses on Instagram, it's starting to feel like you need a PhD just to figure out what to eat for breakfast! 🥣🤔

🤷‍♀️ The Big Question: How Do We Know What's Actually Helpful? 🤷‍♂️

If you've ever found yourself lost in the never-ending maze of health advice, this is for you. Let's break it down so you can make smart health choices without losing your mind—or your taste buds.

1. 🏆 Start with the Basics (Spoiler Alert: They Really Work!)

Sleep, nutrition, and exercise are the holy trinity of good health. Nail these basics before you try more complex lifestyle changes! You know that stuff your mom kept nagging you about? Turns out, science agrees with her (moms: 1, rest of us: 0). 🔬👩‍🔬

😴 Sleep: Your Superpower in Disguise

Studies show that aiming for 7–8 hours of sleep can reduce your risk of chronic diseases, such as diabetes, heart disease and pain disorders¹ . Clearly, sleep is an important pillar of health.

But instead of dropping cash 💸 on gadgets that'll make you obsess over your REM cycle, focus on the basics first. Start with old-school sleep hygiene:

• 🕰️ Go to bed at the same time every night - yes, even on weekends. (I know, I'm a party pooper. 🎉🚫)

• 📵 Ditch the screens an hour before bedtime. (Netflix will still be there tomorrow, I promise. 🍿)

• 🦇 Turn your room into a cool, quiet sleep cave. (Batman approves this message. 🦇👍)

🥗 Nutrition: It's Not Rocket Science

Ah, nutrition. You don't need a degree in biochemistry to figure out that whole foods are the way to go. Start by eating real, unprocessed foods—think colorful fruits 🍎🍌, veggies 🥕🥦, proteins 🥩🍳, and healthy fats 🥑. Studies show that eating a diet rich in whole foods can reduce the risk of heart disease by 30%! ²

Once you nail the basics, you can start tailoring your diet to your goals. Want to build muscle? Add more protein 💪. Need to manage your blood sugar? Keep an eye on carbs 🍞. But don't worry about mastering all the details right away. Just start with the basics—your body will thank you.

🏃‍♀️ Exercise: Move It, Move It!

Here's the truth: you don't need to sign up for a marathon to get fit. In fact, just 150 minutes of moderate exercise per week (that's like 20 minutes a day) can reduce your risk of everything from heart disease to depression³ . And guess what? Walking counts! 🚶‍♀️

So, whether you're power-walking through the grocery store (bonus points if you're racing other shoppers to the last avocado 🥑💨) or hitting the gym 🏋️‍♀️, just move. You can always level up later with specific workouts to address specific concerns, but for now, remember: motion is lotion for your body. 🏃‍♂️💪

🔬 Fancy Gadgets or Supplements? May Help, But Not Necessary...

As we discussed above, the core principles of health are sleep, nutrition, and exercise. Flashy health tech gadgets might look cool, and supplements can have their place, but they're the cherry on top—not the sundae itself. 🍒🍨

2. 🕵️‍♀️ Check the Credentials—Not All "Experts" Are Created Equal

We all love a good life hack, but when it comes to your health, make sure you're not taking advice from someone whose main qualification is "has a lot of Instagram followers." 📱🙅‍♂️

Quick Tip: Look for actual medical degrees and certifications. 🎓👨‍⚕️👩‍⚕️

A study in the Journal of the American Medical Association showed that only 12% of health-related videos on TikTok were posted by medical professionals.⁴ So next time you're tempted to try that viral health trend, remember: Just because it's trending doesn't mean it's true. Your body deserves better than to be a guinea pig for the latest TikTok challenge! 🐹🚫

3. 🏆 Small Wins Are Big Wins

Ever feel like you need to overhaul your entire life overnight? Good news: You don't! Small, consistent changes are the secret sauce to long-term health. It's like compounding interest, but for your body! 📈

• Studies show that making micro-changes – like adding just 10 more minutes of walking to your day – can significantly improve your health over time. 🚶‍♀️➕

• For example, a study found that adding just 15 minutes of moderate exercise to your daily routine increases life expectancy by 3 years.⁵  ⏱️➕🎉

• Another study found that people who made small, consistent changes to their diet – like eating one extra serving of fruits or vegetables per day – had a 4% lower risk of heart disease over 20 years.⁶  🍎➕❤️

So start small:

• 💧 Drink one extra glass of water

• 🚶‍♂️ Take the stairs instead of the elevator

• 🥤➡️🧊 Swap out a soda for sparkling water

Remember: Sustainable changes are key. Cutting out all carbs might work for a week, but unless you plan on ghosting pasta forever (the horror! 🍝😱), it's probably not a long-term solution. Focus on changes you can stick with, like having a slightly smaller dessert 🍰➖ or adding an extra veggie to your plate 🥦➕. These changes will build up, and your future self will thank you!

4. 👂 Listen to Your Body (It's Smarter Than You Think!)

Here's a revolutionary idea: Your body knows stuff! 😮

If something doesn't feel right – whether it's a new supplement 💊, a trendy diet 🥗, or a workout routine 🏋️‍♀️ – trust your gut (literally and figuratively). Just because everyone else is raving about the benefits of something doesn't mean it's right for you.

And science backs this up!

• A study in the journal Nature Genetics found that different people can have vastly different blood sugar responses to the same foods. 🍽️🧬

• Another study showed that even identical twins can have different reactions to the same foods. ⁷ 👯‍♀️🍎

So if that trendy diet isn't working for you, it's not you – it's the diet! 🚫🥘

Your body is unique and complex. Listen to it, respect it, and let it guide your way. 🧘‍♀️

📝 In Summary:

1. Sleep 😴, nutrition 🥗, and exercise 🏃‍♀️ are the real MVPs. They're simple, backed by science, and don't require a user manual.

2. Credentials matter 🎓 – make sure your health guru has more qualifications than just "looks good in yoga pants."

3. Small changes lead to big results 🐣➡️🐔 – no need to become a health superhero overnight.

4. Listen to your body 👂 – it's been with you since day one and probably knows a thing or two.

Bonus: Your Action Step

Okay, real talk: doctors can prescribe meds, give advice, and throw in some pep talks, but when it comes to actually making changes, you’re the one in the driver's seat. Think of them as your life coach, but you’re the one running the laps. 🏃‍♀️

So, let’s hear it! What’s one small change you’re going to make this week? Whether it’s swapping out a soda for water or finally getting to bed before midnight, every little bit counts. 💪

Until next week, may your spirits stay high, and may your inflammation remain low! ✨

Cheers,
Iqra Aftab

P.S. If this newsletter made you chuckle, think, or both, pass it on to a friend!

You can read last week’s edition of the newsletter here: https://simplehealth.beehiiv.com/

References:

1.        https://www.amwa-doc.org/our-work/initiatives/sleep/the-impact-of-sleep-on-chronic-disease/

2.    https://www.eatingwell.com/the-planetary-health-diet-can-lower-your-risk-of-early-death-by-30-percent-8663056

3.    Blond K, Brinkløv CF, Ried-Larsen M, et al. Association of high amounts of physical activity with mortality risk: a systematic review and meta-analysis. British Journal of Sports Medicine 2020;54:1195-1201.

4.         D'Ambrosi R, Bellato E, Bullitta G, Cecere AB, Corona K, De Crescenzo A, Fogliata V, Micheloni GM, Saccomanno MF, Vitullo F, Celli A; SICSeG (Italian Society of Shoulder, Elbow Surgery) Research Committee. TikTok content as a source of health education regarding epicondylitis: a content analysis. J Orthop Traumatol. 2024 Mar 23;25(1):14. doi: 10.1186/s10195-024-00757-3. PMID: 38521890; PMCID: PMC10960784.

5.        Wen CP, Wai JP, Tsai MK, Yang YC, Cheng TY, Lee MC, Chan HT, Tsao CK, Tsai SP, Wu X. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. Lancet. 2011 Oct 1;378(9798):1244-53. doi: 10.1016/S0140-6736(11)60749-6. Epub 2011 Aug 16. PMID: 21846575.

6.        Wang X, Ouyang Y, Liu J, Zhu M, Zhao G, Bao W, Hu FB. Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies. BMJ. 2014 Jul 29;349:g4490. doi: 10.1136/bmj.g4490. Erratum in: BMJ. 2014;349:5472. PMID: 25073782; PMCID: PMC4115152.

7.        https://www.nature.com/articles/d42473-022-00018-z

Disclaimer: This newsletter is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed through this newsletter. The use of information in this newsletter is at the user's own risk. The content of this newsletter is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.