No one with an Internet connection is immune. Between the cleansing and juicing crazes, the macrobiotic-raw-gluten-free diets, and a bikini-clad Hilaria Baldwin head-standing in elevators and at the ATM, visions of perfect health are everywhere. Sure, these images can serve as motivation to hit the gym or resist that second (or third) glass of wine, but they can also make it difficult to distinguish between healthy and dangerous habits. “The underlying trait in people who are obsessed with health is perfectionism,” Bethany Marshall, PhD, a Beverly Hills-based psychotherapist, tells Yahoo Health. “On the surface, this trait seems admirable but it’s rooted in self-criticism and feelings of inadequacy. That person who can’t miss one workout or skips dinner with friends because they’re serving pasta — that’s often a soft sign of a bigger pie we call anxiety. If it spirals, it can become a full-blown anxiety disorder.”
A too-healthy regime can also lead to serious physiological problems. For example, air-popped popcorn is often touted as a low-cal alternative to salt-and-fat-laden potato chips and a major source ofpolyphenols, an antioxidant found in fresh produce. However, kernels in the microwave version contain compounds that cause lung diseaseand hamper immune function in kids when downed in frequent, large quantities. And turkey slices are an excellent source of lean protein, but many processed deli meats are loaded with salt and nitrates, which increases the risk of heart disease.
Eating too cleanly could also trigger more salt and fat cravings than usual, says Pinzone. That’s because back in caveman days, our ancestors — who consumed simple, high-fiber and high-protein foods — couldn't anticipate when their next meals would come. So when faced with highly caloric foods, it was hard to resist. Plus, it’s easy to convince ourselves that if a food is healthy, we can eat a lot of it. For example, almonds are a great source of heart-healthy, monounsaturated fat but one extra handful can exceed your fat intake for the day.
Even nutritional mainstays such as fruits and vegetables require aren't a magic bullet for weight-loss. One recent study conducted by the University of Alabama Birmingham found that despite the classic recommendation that eating lots of produce can help you drop pounds it simply isn’t true. "Across the board, all studies we reviewed showed a near-zero effect on weight loss," Kathryn Kaiser, an instructor in the School of Public Health at the University of Alabama at Birmingham, said in a press release. "So I don't think eating more [fruits and vegetables] alone is necessarily an effective approach for weight-loss because just adding them on top of whatever foods a person may be eating is not likely to cause weight change.”
And hitting the gym too hard isn't good either. Overly vigorous exercise not only strains the heart, it can cut lives short. Researchconducted by the University of South Carolina found that while regular jogging raises life expectancy, runners who clock more than 20 miles per week — that’s just 2.85 miles per day — have a higher rate of death from various causes than more moderate runners. “I see people who come to the gym multiple times per day or at odd hours of the night,” Jay Cardiello, celebrity fitness trainer and nutrition expert, tells Yahoo Health. “But the body needs rest in order to function at its best. Take weight training — many people don’t realize that lifting destroys your muscles; during rest, the body is building strength. That’s why taking breaks from exercise is crucial.”
The key? Good old-fashioned moderation. “We live in a social media-heavy world where we feel like we’re never doing enough,” says Pinzone. “But taking the time to be mindful and balanced — asking yourself, ‘Is it more important to run that extra mile or see an old friend?’ — is the key to truly being happy and healthy.”
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