Hi all,
I had stopped posting any blogs recently, just because, I thought people are okay with whatever is happening around, and not a surprise to know why people are that way, so I stopped bothering myself.
But this blog has sparked a certain necessity and realization that might affect you the way it hit me up so badly.
If you are my close family members or colleagues you might have noticed from what phase I have just come out of, it had actually started to feel like the last days of my life, I couldn't even stand properly at moments, complete exhaustion and felt I am run out of my life.
But, but, but, with all those, I reanalysed and noted my issues, visited a well-qualified doctor and told him all the things, and he prescribed just Vit B12 and Vit D3, typical dose for fatigue but my issues were way beyond.
That's where I keep on taking my supplements but started to do intensive research. Just like you all I also fell into a trap, a YouTube video, aligning the deficiencies to those problems which I myself have, and I ordered few supplements (I am going to take those as for therapeutic dose those are required), but when I churned through more research I found some shocking things.
I am sharing this so you can see how social media and "YouTube University" turn us into suckers. We claim to be literate, educated individuals, yet we act like illiterate fools the moment we fall into these trends—and the worst part is, we don't even care to realize it.
Without taking much time, here comes:
Trend: Avoid wheat its gluten and has high glycemic index
Reality: An umbrella review of meta-analyses concluded that consuming 2 to 3 servings per day of whole grains significantly reduces the risk of type 2 diabetes, cardiovascular disease, and certain cancers (McRae, 2017).
Evidence: Harvard NHS II Cohort: A large prospective study examining over 100,000 individuals without celiac disease showed that long-term gluten consumption was not associated with heart disease risk. In fact, individuals who voluntarily restricted gluten without a medical reason had a slightly higher cardiovascular risk due to dropping whole grain intake (Harvard T.H. Chan School of Public Health, 2017).
My Take: (I had also fallen to this and was consuming more rice or other millet in order to reduce carb to protein ratio, and here I am in pain)
Trend: Replacing Regular Salt with Pink Himalayan Salt for "Health"
Reality: Pink salt is over 98% sodium chloride—virtually identical to regular salt in sodium content. The trace minerals (like iron and magnesium) that give it a pink hue exist in microscopic amounts that yield zero practical health benefit. Worse, swapping out regular salt often leads to iodine deficiency, which is crucial for thyroid health.
Evidence: Gillespie et al. (2020) — "An Analysis of the Mineral Composition of Pink Salt Available in Australia" (Nutrients). Found trace minerals are present in negligible amounts and cannot replace dietary mineral sources or lower sodium risks.
My Take: (I have been eating it for long time now though unknowingly, and in a way it is also responsible for my current health condition)
Trend: Gulping Down "Alkaline Water" to Neutralize Body Acidity
Reality: Your stomach acid (pH 1.5 to 3.5) instantly neutralizes alkaline water the moment it hits your stomach. Furthermore, your lungs and kidneys tightly regulate your blood pH between 7.35 and 7.45. Drinking alkaline water does not alter your body's internal pH; it mostly just neutralizes your necessary stomach acid, which can actually worsen digestion.
Evidence: Koufman & Johnston (2012) — "Potential Benefits of pH 8.8 Alkaline Drinking Water as an Adjunct in the Treatment of Reflux Disease" (Annals of Otology, Rhinology & Laryngology). Demonstrated that alkaline water neutralizes stomach acid/pepsin rather than altering internal bodily pH.
My Take: (I didn't drink these myself, as I already knew these were of no use, but that doesn't mean gulping acidic sodas can help, Unfortunately I have 3 cans in my fridge)
Trend: "Detox" Juices and Teas to "Cleanse the Liver"
Reality: Your liver and kidneys are already a 24/7, highly efficient detox system. Cold-pressed fruit/vegetable juices strip away beneficial dietary fiber, leaving behind concentrated liquid fructose that causes blood sugar spikes. Any rapid weight lost during a juice cleanse is simply water weight and muscle glycogen, not actual fat loss.
Evidence: Klein & Kiat (2015) — "Detox Diets for Toxins Elimination and Weight Management: A Critical Review of the Evidence" (Journal of Human Nutrition and Dietetics). Concluded there is no compelling scientific evidence supporting clinical detox diets for toxin elimination or sustainable weight management.
My Take: (At the office I drink infused detox water. Some nutrients from veggies or fruit surely come with the water, but it should be taken as plain infused water rather than a supplementary juice or tea)
Trend: Vilifying Dairy while Buying Processed Almond/Oat Milk
Reality: Unless someone has diagnosed lactose intolerance or a milk protein allergy, traditional fermented dairy (like homemade dahi-curd or chaas-buttermilk) provides natural probiotics, high-quality protein, and bioavailable calcium. Many commercial plant milks contain only 2% to 10% actual almonds/oats, with the rest being water, added emulsifiers, gums, and synthetic fortifiers.
Evidence: Walther et al. (2022) — "Nutritional Comparison of 27 Plant-Based Dairy Alternatives and Cow’s Milk" (Frontiers in Nutrition). Showed plant-based alternatives (except select soy options) fail to match the essential amino acid profile and natural micronutrient density of dairy milk.
My Take: (I personally take soy milk for the high protein content, but my milk intake is very uneven, so I am not obsessed with the type of milk, but rather whether to drink it at a certain time)
Trend: Taking Biotin Gummies for Hair Fall Without Checking Deficiencies
Reality: True Biotin (Vitamin B7) deficiency is extremely rare because intestinal bacteria synthesize it, and it is abundant in standard diets. Most hair fall in India is driven by Vitamin D deficiency, low ferritin/iron, iodine deficiency, or stress. Mega-dosing isolated Biotin does nothing for these root causes and can actually distort routine laboratory blood tests.
Evidence: Patel et al. (2017) — "A Review of the Use of Biotin for Hair Loss" (Skin Appendage Disorders). Found zero evidence for biotin efficacy in healthy individuals without an underlying clinical biotin deficiency, while noting high doses distort routine blood tests.
My Take: (I remember getting those advertised gummies, and I personally tried a few things to stop hair fall, but now I feel, embracing the change is the real beauty, and I adapted than being anxious)
Trend: High-SPF Sunscreen Craze
Reality: UVB rays (which trigger Vitamin D synthesis in the skin) drop drastically during winter and rainy seasons. Sunscreen with SPF 30+ blocks over 97% of UVB synthesis. Daily application under zero-exposure conditions creates unnecessary chemical exposure and blocks vital cutaneous Vitamin D production without extra anti-aging benefit.
Evidence: Passeron et al. (2019) — "Sunscreen photoprotection and vitamin D status" (British Journal of Dermatology). Confirmed that while mild SPF sunscreen use rarely causes total deficiency in normal outdoor conditions, application of high-SPF(30+) sunscreens in sunlight directly reduces natural Vitamin D production.
My Take: (I am personally on the lower side for Vitamin D, without even applying any sunscreen and usually gets out in real UVB affective sun time (10am-1pm is best for Vitamin D), thus think of individuals with consistent 50+ SPF, I once tried searching for SPF 30+ and couldn't find any, so this is a perfect medical cartel to sell SPF 50+ and sell Vitamin D)
Trend: Layering 5 to 10 distinct products (cleansing oils, to rich creams) to achieve "glass skin."
Reality: Stacking multiple synthetic products introduces dozens of emulsifiers, preservatives, and overlapping active ingredients. This destabilizes the skin’s natural microbiome, clogs pores, and frequently causes contact dermatitis or barrier breakdown.
Evidence: Del Rosso et al. (2016) — "Status Report on Our Understanding of the Structure and Function of the Cutaneous Barrier" (The Journal of Clinical and Aesthetic Dermatology). Demonstrates that over-manipulating the skin with complex chemical stacks destabilizes the stratum corneum.
My Take: (I once applied a Seoul sheet mask, exfoliated my face, and for comparison, I took before and after photos, just oil was gone from face, but same oil is actual protective layer but in conditions like pollution can be washed out with mild cleansing soaps)
Trend: Rose Water: Fragrance Hype vs. Scientific Reality
Reality: Distilled rose water lacks lipids to retain moisture and primarily contains volatile fragrance compounds (like phenethyl alcohol) that trigger cutaneous sensitization without preventing TEWL.
Evidence: Johansen et al. (2011) — "Fragrance Contact Allergy: A Clinical Review" (Contact Dermatitis). Identifies aromatic natural distillates as potential triggers for subtle contact dermatitis and barrier fragility.
My Take: (I used to think, as it is water it might help the skin cells outside and extra moisture would help the skin, but just today I realized, it actually worsens skins natural barrier, I daily wash my face gently 2-3 times and it gives the skin a healthy glow and makes it look smooth and moisturized)
Trend: External Moisturizer is a Must & Serums are Elixirs
Reality: Cosmetic brands and social media marketing push multi-layered product routines—packaging basic water-binding ingredients alongside synthetic emulsifiers and preservatives—to turn simple, natural skin functions into expensive, continuous subscription habits. The outer skin layer (stratum corneum) acts as a hydrophobic barrier designed to keep external substances out, preventing large-molecule serum ingredients from penetrating to deeper dermal layers where structural collagen actually lives. Furthermore, constant humectant and moisturizer application can interfere with the skin's natural lipid signaling, while excessive active serums frequently cause Transepidermal Water Loss (TEWL), micro-inflammation, and contact dermatitis.
Evidence: Mukhopadhyay (2011) — "Cleansers and Their Role in Various Dermatological Disorders" (Indian Journal of Dermatology). Demonstrates that minimal surfactant routines prevent barrier breakdown and preserve epidermal homeostasis compared to aggressive washing regimes.
My Take: (I felt a moisturizer could be better option, but when I had used it in mid 2025, I saw that it worsened my skin to the point that I felt itchiness, a substantial case of clogging of skin pores stopping from skin breathing, and that's when I stopped using it)
So, this way, social media, corporate giants, and falsified reports make us feel anxious about our own bodies and skin. They trick us into doubting ourselves, even though we are already the best versions of ourselves when we eat well, sleep well, appreciate nature, and refuse to fall for these commercial trends.
I never thought I would be able to put my words on all these matters, but thanks to my health condition, I researched and here is the truth that people need to know.
My plan through this is just to advise and not to enforce anyone to eat the chapati or stop oat milk, but "Are the pros of these trends really worth the cons that come with them and wasting our money as well?"
Just think about that,
Signing off,
Shubh_A_M
