The health and wellness industry has a reputation for being expensive, and many of us are willing to pay a lot of money to improve our health. However, it's worth asking whether these products and services are truly necessary or if we're simply convinced by clever marketing tactics that spending more money is the key to health.
In this article, I will reveal the 7 things you DO NOT NEED to buy to improve your health even though the nutrition industry might be telling you otherwise.
This post is all about money-saving hacks in the health & wellness industry.
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Number 1: Posh Salt
There is no real benefit to using fancy types of salt, such as pink Himalayan salt, organic sea salt, kosher salt, or rock salt. Some people claim that these types of salt contain more minerals than regular table salt, but the truth is that you should not rely on salt for your mineral intake. Salt is salt, and your body processes it the same way, regardless of where it came from. Too much salt can lead to high blood pressure, water retention, and other health problems. Most of us consume more than enough salt without adding any extra to our meals. In fact, the average person in Ireland consumes about 10g of salt per day, which is more than double what we need. If you are trying to reduce your salt intake, switching to a fancy type of salt will not solve the problem.
Number 2: Organic Fruit & Vegetables
Eating more fruits and vegetables is crucial for good health, and the first step to achieving this is to focus on quantity, not quality. Rather than spending more on organic produce, it's better to buy more fresh fruits and veggies. The "organic" label doesn't always guarantee higher quality. It can sometimes hinder people from making the best food choices for their budget, preferences, and situation.
It's important to remember that most research on the health benefits of fruits and vegetables has been done using conventional produce, not organic. So, when you come across headlines linking certain fruits and veggies with various health benefits, know that those studies typically focus on conventionally grown produce. Decades of correlational research show that people who eat more fruits and vegetables generally live longer and healthier lives, regardless of whether the produce is organic or conventional. No matter what kind, eating produce is always good for your health.
Given the rising cost of groceries and inflation, choosing regular fruit and vegetables is often the best option for making your money go further.
Number 3: Food Sensitivity Tests
Numerous over-the-counter tests claim to diagnose food sensitivities or intolerances. They can easily be found in your local pharmacy or on the internet. The marketing of these tests is remarkable. They promise to "Identify Troublesome Foods In Your Diet", "Stop Pain and Discomfort", and "Reduce Bloating". And with 40% of people worldwide suffering from gut issues, it is no wonder these companies make a considerable amount of money. However, the truth is these tests have no scientific basis.
Most of these tests look for IgG antibodies to specific foods in your blood after eating. However, IgG antibodies play a normal and important role in helping maintain our tolerance to food. These antibodies simply confirm that you've eaten the tested food recently and your body is responding normally.
For instance, if you had avocado and toast with a latte for breakfast, these tests would likely tell you that you are intolerant to avocados, wheat, and dairy (basically all the foods you eat regularly). Many people end up in tricky situations where there's nothing left on the list of foods they can eat.
There is also no evidence to support:
- Kinesiology
- Hair Analysis
- The ATCAT (Antigen Leucocyte cellular antibody Test)
- Pulse test
- Vega test
If you think you may have a food allergy or intolerance, seek proper medical advice.
These are evidence-based tests available, and these can be performed by registered health professionals. These include IgE blood tests, skin prick tests, exclusion & reintroduction diets and food challenges.
Be very sceptical of intolerance tests in pharmacies and online.
Number 4: Every Spice On The Ingredient List
Have you ever tried to adopt a new healthy lifestyle and looked up several new recipes to try? Then you go to the store and spend a considerable amount of money on different spices and ingredients, only to find yourself a year later with all those barely used items taking up space in your kitchen. If this sounds familiar, don't worry; you're not alone!
Here's a little secret that I love to remember: "Cooking is an art; baking is a science." This means that when cooking, you can often make substitutions and use alternative ingredients without affecting the outcome too much. For example, suppose you don't have a particular spice. In that case, you can search for "alternative spice to e.g., garam masala" and find something similar that will work. However, baking requires precision and following the recipe closely to get the desired result. It's like a science experiment where even a small mistake can ruin the final product.
So remember, when cooking, you can go a little more off track and cut corners, saving some cash along the way.
Number 5: Random Vitamin And Mineral Supplements
I'm not against taking vitamin and mineral supplements. In an ideal world, getting all the nutrition we need through food would be great, but studies suggest that we cannot. For example, one in three Irish people don't eat fish. If you think about the essential nutrients in fish, such as iodine, vitamin D and omega 3, not eating fish can lead to nutritional gaps in the diet. We also know that many people need more vitamin D, and telling people to stand in the sun isn't the safest advice. So, we are fortunate to have great vitamins and mineral supplements available now to help us fill these nutritional gaps.
But what I see time and time again is that people often take random concoctions of different vitamin and mineral supplements without fully understanding what's in each and why they are taking them. They are usually double-dosing on certain things, which can be dangerous. And often, the supplement concoction doesn't even contain what would benefit them!
So, when taking a multivitamin, people need to know their goals and what they want to achieve.
Instead of wasting money on many supplements every month that you're not 100% sure about, you might be better off seeing a dietitian once to find out what's worthwhile or even safe for you to take.
Number 6: Greens Powders
What are Greens Powders?
They are powdered greens made from a blend of various:
- Antioxidant-rich F&V
- Leafy greens like spinach
- Edible grasses like wheat grass & barley
- Spirulina
- Green tea extract
- algae
- Flaxseed
- Probiotics
- Digestive enzymes
- Fibre (psyllium, inulin, etc.)
- Adaptogenic herbs (e.g., ashwagandha, Rhodiola)
The ingredients are dehydrated and ground into a fine powder that you can quickly dissolve in water or add to smoothies, shakes, etc. Each greens powder has a slightly different recipe and list of ingredients.
Their health claims include:
- energy boosting
- detox
- immune support
- digestive health
- essential nutrients
The reality is that green powders can help you reach some of your vitamin and mineral needs. They might also aid digestion due to the prebiotics and probiotics (in some formulas). But they're not a replacement for fruits, veggies and healthful foods. They are expensive multivitamins.
The research behind them is also lacking; some studies have shown they have lowered blood pressure, but these studies have been done by the companies selling the product, so they're prone to bias.
Many of the promoted benefits come from the actual ingredients in the powder, not the powder itself. But we often need to find out exactly how much of each ingredient is in these supplements. Many of them are "Proprietary blends", meaning the amounts of each ingredient are secret (like a special recipe), so we can only report what is in each blend but not how much. So, we need to determine whether the amount of each ingredient present is enough to support optimal health or have any meaningful effect. Most of the functional ingredients listed on labels have clinical doses of 1-10 grams each, and since a scoop of powder is generally in the 10-15 gram range, it's doubtful you're getting clinically relevant doses of most of the ingredients.
Number 7: Protein Powder
You DON'T need protein powders, but you do NEED protein.
When working with clients, I recommend that they include a source of protein with all meals to help with fullness and satiety. Many people don't need protein powder to do this, and they can easily meet their protein requirements through food.
Conclusion
And that sums up the seven things you can save money on this year! I am a big advocate of investing in your health. However, the nutrition industry is an expert in misleading us in exchange for cash. I hope you enjoyed this article! Please let me know in the comments which point surprised you the most!
More about the author:
Hi there! My name is Maria, and I am a Registered Dietitian practising in Ireland and Bermuda. I have extensive experience in helping clients improve their health through the power of good nutrition. I hope you enjoyed this article. If you have any questions or concerns, please do not hesitate to contact me. Additionally, if there are nutrition topics or recipes you would like me to make in future posts, please let me know. I would be more than happy to help.
Stay happy and healthy 💚
Your Registered Dietitian
Maria xoxo
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🎥 Visit my YouTube Channel to learn more about my approach to eating.
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