As a physician who has been in clinical practice for many years, I encounter a wide variety of health problems and patients on a daily basis. In these rich medical practices, I have found that a problem that cannot be ignored is that many patients have an overzealous or even blind belief in "supplementation". Whether it's vitamins, minerals, or traditional supplements, many people believe that more is better. But in reality, excessive or inappropriate "supplementation" is often counterproductive, and not only does it fail to improve health, but can actually bring side effects.
Let me share a practical example. Once, a middle-aged lady came to my office with a pale face and obvious lack of energy. After careful questioning, I learned that she had been taking a large number of various supplements every day for the past few months in order to "improve immunity and replenish blood". However, blood tests showed that her iron levels were well above the normal range, a typical symptom of iron overload. After a series of treatments and adjustments, she stopped taking all unnecessary supplements, and her health gradually recovered.
Common "supplement" misconceptions
Myth 1: Eating more vitamins can make your immunity fully open
Many people believe that eating more vitamins can improve immunity at any time, especially during a cold epidemic. But in fact, vitamin intake should be controlled within a certain range. Although excessive intake of water-soluble vitamins (such as vitamin C) can be excreted in the urine, excessive intake may still lead to indigestion, diarrhea and other problems; Excessive amounts of fat-soluble vitamins (such as vitamins A and D) may accumulate in the body and cause toxicity.
Myth 2: The more calcium, the better
Calcium is an important element for maintaining bone health, but "calcium" is not "more is better". Excessive calcium supplementation is not only difficult for the body to absorb, but can also form kidney stones or cause other mineral imbalances. The correct approach to calcium supplementation should be a combination of dietary intake and possibly sun exposure (which helps the body produce vitamin D to facilitate calcium absorption), rather than relying solely on calcium supplements.
Myth 3: Healthy food can replace medicine
Many health foods on the market claim to have medical benefits, but most of these products have not been scientifically validated. While some products may have an adjunctive effect on specific conditions, they should never be a substitute for medications prescribed by a doctor. Especially when dealing with serious diseases such as high blood pressure and diabetes, relying on healthy foods and neglecting formal treatment can lead to exacerbations.
Myth 4: Supplements are a "panacea"
Many people believe that certain supplements such as ginseng and reishi are the panacea for "strengthening the body". However, the effectiveness of any supplement varies from person to person and may be related to the individual's constitution, existing medical conditions, etc. Not only can it be unhelpful to take it blindly, but it may even interact with other medications that the individual is taking, bringing side effects.
The right way to detoxify
How to perform internal cleansing safely and effectively
Stay hydrated: Staying well hydrated is the easiest and most effective way to help your body get rid of waste. Drink at least eight glasses of water a day, which helps to promote kidney function and flush out toxins from the body through urine.
High-fiber diet: Dietary fiber helps to promote intestinal motility and accelerates the rate at which waste passes through the digestive system, thereby helping to clear the intestines. High-fiber foods, including whole grains, vegetables, fruits, and legumes, are all good options.
Moderate exercise: Moderate physical activity can speed up blood circulation and help the liver and kidneys process toxins in the body more efficiently. For example, 30 minutes of brisk walking or other aerobic exercise every day has a positive effect on the body's natural detoxification process.
Regular perspiration: Perspiration through a sauna or steam bath can help remove toxins that have accumulated in the body. Perspiration not only removes impurities from the surface of the skin, but also excretes some of the body's waste products through sweat.
Reduce your intake of processed foods and toxins: Reducing your intake of these substances can reduce the burden on your liver, allowing it to focus more on dealing with toxins in your body. Try to choose fresh, unprocessed ingredients and avoid alcohol and tobacco.
Indications for detoxification: when to pay special attention
Long-term exposure to high-pressure conditions: Prolonged work stress and life stress can lead to an imbalance in hormone levels in the body, affecting the body's natural detoxification function. In such cases, proper detoxification methods can help the body regain balance.
Irregular lifestyle habits: Frequent nightlife, irregular diet, etc., may lead to an increase in the burden on the liver, and moderate detoxification can help the liver return to normal function.
Signs of fatigue, indigestion in the body: When you feel tired for a long time or have problems with your digestive system, it can be a sign that your body needs to detoxify.
By doing this, we can not only help the body eliminate toxins, but also maintain long-term health by preventing toxin accumulation. Remember, detoxification is not a one-time activity, but a healthy habit that needs to be practiced consistently in your daily life.
Advice on a balanced diet and lifestyle
Dietary advice
Diverse Food Options:
The right mix of protein, carbohydrates, fats and fiber ensures a balanced intake of each nutrient.
A diverse food selection that includes an abundance of vegetables, fruits, whole grains, legumes, nuts, lean meats and low-fat dairy products.
Limit excess intake:
Avoid excessive intake of foods high in sugar, salt, and fat.
Special attention is paid to processed foods and fast food, which tend to contain high amounts of additives and preservatives.
Drink water in moderation:
Maintain an appropriate daily intake of water, generally recommended for adults to drink 2000-3000 ml of water per day, adjusted according to individual activity level and climatic conditions.
Lifestyle modifications
Regular physical activity:
At least 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, swimming or cycling.
Combine muscle strength training at least two days a week.
Get enough sleep:
Get 7-9 hours of quality sleep every night.
Try to go to bed and wake up at the same time each day to establish a regular sleep pattern.
Stress Management:
Learn and practice stress-reducing techniques, such as deep breathing, yoga or meditation.
Maintain social activities and positive social relationships to support emotional well-being.
Quit smoking and limit alcohol:
If you smoke, seek help to quit.
Limit alcohol consumption to no more than two servings per day for men and one serving per day for women.
By implementing these diet and lifestyle recommendations, you will not only be able to help yourself maintain your nutritional balance, but you will also be able to prevent many health problems. Remember, a healthy lifestyle is far more important than just supplementation.