Five Myths About Good Health
From the TI archives — originally published September 2014, reviewed and updated.
"Exercise only works on the body."
Exercise does its heaviest work upstairs. Aerobic activity reliably improves mood, sleep, and cognitive function, and it's associated with brain-health markers like higher BDNF — the growth factor linked to the brain's plasticity. The 2014 claim that exercise "grows brain cells" was overeager; what the evidence does support is that a fit mind and a fit body travel together.
"A glass of wine a day is healthy."
The 2014 version of this story was the In Vino Veritas trial, presented at the European Society of Cardiology congress, which found wine improved HDL ("good") cholesterol — but only in participants who exercised at least twice a week. Note what that study did not show: protection against heart disease itself.
The story has since moved decisively. Large-scale analyses — including the 2018 Global Burden of Disease study on alcohol — concluded there's no clearly safe level of drinking, and current guidance no longer recommends wine for heart health. Exercise remained the protective factor; the wine was never doing the heavy lifting.
"Three to four days of exercise is plenty."
Three to four days is plenty, if the total adds up. Today's guidance (WHO): at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week, spread across the week — which four 40-minute sessions comfortably meet. The 2014 "six days a week minimum" was stricter than the evidence required. And yes: menstruation isn't a reason to skip; movement often eases cramps and the lethargy.
"Potatoes are bad for you."
A potato is not white flour. One medium potato runs about 110 calories and brings vitamin C, potassium, and fiber — and it keeps you full for hours. The problem was never the potato; it was the deep fryer and the butter.
"Brown sugar is healthier than white sugar."
No. Brown sugar is white sugar with molasses coloring — nutritionally identical for all practical purposes. Both are added sugars, and added sugar remains one of the most reliable enemies of weight control and metabolic health. The sugar that's genuinely good for you comes from fruit and vegetables, packaged with fiber.
Originally written by Suchitra Sharma. General information only, not medical advice.
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