5 health trends that might be doing you more harm than good

This one is for the women!

Now, you may be thinking, “Why would these be harmful? Everybody’s doing it. There’s so much research backing it. Isn’t this what we should be doing?”

And yes, to an extent, they all have amazing benefits.However, as women, we are cyclical beings, meaning we move through a monthly cycle, as opposed to men, who operate on a 24-hour clock.

It’s important to know this because we can find ourselves watching all these influencers online, all the breathwork coaches, the raw foodie coaches preaching that you should be doing "insert health trend".

But that’s just not the case. We as women are very different to men AND we are all unique!

One thing is not always going to be the best for another person.

Below, I’ve compiled a few popular health trends often promoted as the best way to improve your health. I'm giving you the good, the not so good and how to incorporate them into your daily life in a way that supports your body, rather than working against it.

1. Ice baths

The good: Reduces inflammation, aids in faster recovery, boosts circulation, increases the body’s tolerance to deal with stress.

The not so good: If you're already stressed or burnt out, the additional cold exposure can further tax your body's resources. For women, especially, cold exposure can disrupt the natural warmth that the womb thrives on, potentially impacting menstrual regularity and hormonal balance.

My recommendations: Avoid cold exposure before and during your bleed. Although ice baths are popular, they’re not always the most supportive choice for women, especially during menstruation. If you’re craving the benefits of cold therapy, gentle alternatives like river, creek or ocean swims can be just as effective (and far less shocking to the system). Always start warm - think sauna, spa, steam room or a hot shower. You can then alternate between hot and cold to ease your body into the experience. Start slow (30 seconds) and build your way up if it feels good. And honestly... if ice baths don’t feel aligned for you, don’t do them! You know your body best. Trust that.

2. Carnivore diet

The good: High in protein, which supports muscle repair and neurotransmitter production. Naturally low in processed foods and sugars, which can help reduce inflammation and stabilise blood sugar levels.

The not so good: Severely lacking in fiber, which is essential for estrogen metabolism, healthy digestion and microbiome diversity. Lacking carbohydrates which are vital for hormonal health (including thyroid). Animal products (especially non-organic) may expose the body to hormones, antibiotics and an increased risk of pathogens. Not to mention, the high intake of saturated fats. Over time, this can place strain on the liver and kidneys and may increase the risk of chronic conditions like cardiovascular disease or kidney stones.

My recommendations: Extreme diets and anything that cuts out major food groups is kind of a red flag in my books. I know there are a lot of people online swearing by the carnivore diet in healing their gut issues, but what's really going on is that they're just cutting out the foods that trigger the symptoms. They're not healing, they're just band-aiding. That's why when they reintroduce fiber rich foods, their symptoms come back and they blame the food. It's not the food, its their gut. Heal the gut, and you’ll absolutely be able to enjoy a wide variety of foods without discomfort. Your body is designed to thrive with diversity, not restriction.

3. High intensity interval training

The good: Improves cardiovascular health, increases metabolic rate, burns fat, enhances insulin sensitivity, increases aerobic capacity.

The not so good: Similar to ice baths, adding extra stress to the body will increase cortisol, which is not always ideal if you’re already stressed out. Excessive HIIT sessions can disrupt your hormonal balance resulting in unwanted symptoms. 

My recommendations: The first thing I would say is to tune in and listen to your body. If your nervous system feels wired, anxious or just plain exhausted, more intensity might not be the answer. Secondly, I'd recommend tuning into your cycle. The follicular and ovulatory phases (your inner spring and summer) are when energy levels rise and your body is more resilient to stress, making it a better time for higher intensity workouts. In contrast, your luteal and menstruation phases is usually calling for more rest and low intensity movement. Of course, we all have unique cycles and you may find you have more energy in different phases. Another important factor to consider is your diet. If you're under eating and over exercising, your hormones are going to be severely out of whack (eg. no period at all). Ensure you're eating enough and balance it out with gentler forms of movement like walking, strength training or yoga.

4. Fasting

The good: Reduces inflammation, improves insulin sensitivity, reduces body fat and promotes autophagy, a cellular cleaning process that helps remove damaged cells and regenerate new ones.

The not so good: Again, fasting is another stressor to the body. Unfortunately, most studies on fasting have been done on fit healthy males. For women, long periods of fasting can wreak havoc on our hormones. Fasting can also result in binge eating, eating disorders and insufficient nutrient intake if not done properly. 

My recommendations: In the lead up to your bleed, your body actually needs more calories and nourishment, not restriction. If you’re curious about trying fasting, consider a more gentle approach. Rather than skipping breakfast (which can spike cortisol and throw out your blood sugar), try having an early dinner and allowing a natural overnight fast. For example. You can have dinner at 5pm and breakfast at 7am. That’s still a 14-hour fast, without pushing your body into a stress state. As always, tune in to how you feel. If fasting leaves you moody, anxious, tired or binge eating, it’s probably not the right time or method for you.

5. Acai bowls

The good: A delicious way to incorporate a variety of fruits and superfoods into your diet, high in antioxidants and fiber. Can help reduce inflammation and oxidative stress.

The not so good: Although these are fruit based, they are very high in sugar, with minimal protein and fats. Think insulin spike and possible energy crash later on, you may also notice you don’t feel full for long due to the lack of protein and fat. From an Ayurvedic perspective, consuming cold foods can dampen the digestive fire, or “agni,” potentially leading to digestive issues such as bloating or sluggish metabolism.

My recommendations: Acai bowls are best enjoyed during summer or on warm, sunny days when the body naturally craves something cooling. On colder days or during winter, they’re not always the most supportive choice, especially when digestion tends to slow down. During your bleed, I'd also advise to minimise cold, raw foods. In both Ayurvedic and Chinese medicine, staying warm, especially internally is seen as essential for nourishing the womb and supporting overall hormonal balance. As women, our bodies thrive with warmth and grounding during this time. That said, if you're craving one (because they are delicious), try adding some protein powder, nut butter or coconut yoghurt to help balance blood sugar and keep you fuller for longer.

The main takeaway?

What works for others won’t always work for you! And that’s okay! Your body holds deep wisdom and is constantly communicating with you. When you begin to tune in and honour those signals, you’ll start to recognise what truly supports your health and what pulls you out of balance.

If you're needing support in learning how to tap into your body's wisdom, please reach out and book a 1:1 Naturopathic Consultation.