11. Breast cancer has reached epidemic proportions in young women.
Actually, this isn't true. While breast cancer is the most frequently diagnosed cancer among Canadian women, with the exception of nonmelanoma skin cancer, few of these cases involve young women. With an average of 407 Canadian women diagnosed with breast cancer each week — and approximately 102 dying each week as a result — it's no wonder that women of all ages, particularly young women, are concerned. The reality is, however, that breast cancer is much more common in older women. Only 22 per cent of cases occur in women under 50 and only five per cent in women under 40.
12. Vegetarians don't get adequate protein in their diets.
You don't necessarily have to eat meat to get adequate amounts of dietary protein. But to get enough protein, vegetarians do need to eat a wide variety of foods, including legumes, dried peas, beans, chickpeas, kidney beans, whole grains, nuts, seeds and soy products. Whether you're a lacto-ovo vegetarian (who eats dairy products and eggs), lacto vegetarian (who eats dairy products) or vegan (who eats no animal products), you may wish to consult a registered dietitian or nutritionist for an eating plan that ensures you're also getting enough calcium, iron, vitamins B12 and D, and zinc.
13. It's impossible to drink too many fluids while exercising.
You may think it's safe to drink as much water as you want when you're sweating, but studies of athletes show that drinking more than 500 millilitres of water per hour can lead to hyponatremia, or water intoxication. This condition — though rare — can occur when blood becomes so diluted that it doesn't contain enough salt for adequate brain, heart and muscle function. In a worst-case scenario, water intoxication can result in coma and even death. Some people with water intoxication have no symptoms; others have symptoms similar to those of dehydration (apathy, confusion, nausea, fatigue). However, water intoxication is usually associated with long-distance running and cycling. It's important to drink a lot when you're exercising in the heat, but instead of drinking a lot of water all at once, drink smaller amounts — say 125 to 175 millilitres at a time. And while sports drinks that contain sugar and calories are OK if you're exercising for four hours or more (such as in a marathon or cycling event) or working out in a hot environment, water is generally the best choice. Whether it's bottled or comes from a tap is up to you.
14. Cracking your knuckles will cause arthritis or big knuckles.
Cracking your knuckles occasionally may annoy those around you and make your joints sore, but there's no evidence that this directly causes arthritis, a disorder characterized by sore and swollen joints. If you crack your knuckles all the time, however, you could injure the cartilage and cause the joints to swell. Keep this up and eventually it may lead to degenerative joint disease, such as arthritis.
15. Fresh fruits and vegetables are always more nutritious than frozen or canned.
It depends. If fresh fruits and vegetables have been languishing in the fridge for a week, some of the vitamins may have been lost — just as they can leach out into cooking water. In that case, fresh produce may not have the same nutritional value as canned or frozen fruits and vegetables. Similarly, if you leave cut-up fruits or vegetables on a kitchen counter for more than 20 minutes, exposure to air may rob them of some of their vitamins. Generally speaking, however, frozen or canned fruits and vegetables are just as vitamin-rich as fresh.
