As a normal teen, I fall victim to the typical “doom scrolling” where I can spend hours of my time on TikTok. Not my proudest moment, but when I do scroll, I sometimes come across viral health trends creators are promoting that are pretty enticing to try. Sometimes the benefits they claim the product has may be bait to buy the product from TikTok shop, but what if there’s true benefits? Or just a scam! Here are some of the health trends that have been going viral and let’s determine if it’s real or fake!
1. Mouth Tape
Now, mouth tape has been a big one for creators wanting to make commission off of TikTok shop. However, among scientists, it’s quite controversial.
Mouth taping has gained traction on TikTok, with creators promoting it as a miracle fix for better sleep, reduced snoring, and even improved facial structure. But does the science back it up, or is it just another viral gimmick?
How Does Mouth Taping Work?
The idea behind mouth taping is simple: By sealing your lips shut with medical tape or specially designed strips, you force yourself to breathe through your nose while sleeping. This practice is based on the premise that nasal breathing is superior to mouth breathing for oxygen intake, sleep quality, and overall health.
The Science of Nasal vs. Mouth Breathing
🔬 Nasal Breathing Benefits
- Increases Nitric Oxide (NO) Production: Your nasal passages produce nitric oxide, a molecule that improves oxygen absorption in the lungs, increases blood flow, and even has antimicrobial properties. Mouth breathing bypasses this process.
- Better Air Filtration: The nose acts as a natural filter, trapping allergens, bacteria, and dust particles before they enter the lungs.
- Optimal Oxygen Exchange: Studies show nasal breathing improves oxygen-carbon dioxide balance, preventing hyperventilation and stabilizing breathing patterns.
⚠️ Risks of Chronic Mouth Breathing
- Lower Oxygen Absorption: Mouth breathing can lead to shallow, inefficient breaths, reducing oxygen uptake in the bloodstream.
- Increased Risk of Sleep Disorders: Chronic mouth breathing is associated with worse sleep apnea, higher stress levels, and poorer sleep quality.
While the logic of encouraging nasal breathing makes sense, the scientif opinions on the effectiveness of mouth taping are mixed.
- A 2022 study tested mouth taping on mild obstructive sleep apnea (OSA) patients and found a small improvement in breathing patterns but no significant change in oxygen levels or sleep efficiency. It’s important to note that these patients has mild conditions, and mouth tape isn’t the universal fix.
Final Verdict: Science-Backed or TikTok Hype?
The science behind nasal breathing is solid, but mouth taping itself lacks strong clinical evidence and carries risks, especially for those with existing breathing issues.
A better approach? If you struggle with mouth breathing, consider seeing a sleep specialist, improving nasal airflow, or trying OMT exercises instead of jumping on the TikTok bandwagon.
2. The Carnivore Diet
The Carnivore Diet has taken social media by storm, with influencers claiming it’s the ultimate solution for weight loss, inflammation, and even mental clarity. One of the most famous advocates is Brian Johnson, better known as the Liver King on TikTok, who has built an entire lifestyle brand around consuming raw meat and living ancestrally. But is this all hype, or is there science to support it?
What is the Carnivore Diet?
At its core, the Carnivore Diet is as extreme as it sounds: it involves eating only animal-based foods. No fruits, no vegetables, no grains—just meat, fish, eggs, and some dairy. The idea behind this diet is that eliminating plant-based foods removes common dietary irritants and provides optimal nutrition from animal products alone.
The Science Behind It
🔬 Potential Benefits
- Eliminates Common Allergens: By removing plant-based foods, you eliminate potential irritants like gluten, lectins, and fiber that some believe contribute to digestive issues.
- Promotes Ketosis: The high-fat, low-carb nature of the diet can put the body into ketosis, which may aid in fat burning and energy regulation.
- Rich in Bioavailable Nutrients: Animal-based foods provide highly bioavailable forms of protein, iron, and B vitamins essential for muscle growth and cognitive function.
⚠️ Potential Risks
- Nutrient Deficiencies: Without plant foods, you miss out on essential fiber, antioxidants, and vitamins like C and E, which are crucial for long-term health.
- Gut Health Concerns: A lack of fiber can negatively impact gut microbiota, potentially leading to digestive issues and inflammation.
- Increased Heart Disease Risk: The high intake of saturated fats and cholesterol may contribute to cardiovascular issues in some individuals, though research is mixed.
Final Verdict: Revolutionary or Risky?
While the Carnivore Diet may work for some, long-term data on its effects are lacking. If you’re considering it, consult a healthcare professional to ensure you’re meeting your nutritional needs. Instead of following social media trends blindly, focus on a balanced, personalized approach to nutrition that prioritizes sustainability and overall well-being.
3. OZEMPIC
Ozempic has been making waves on social media, with influencers and celebrities touting it as a game-changing weight loss drug. But is it truly a miracle fix, or just another fleeting trend?
What is Ozempic?
Originally developed for managing type 2 diabetes, Ozempic (semaglutide) is an injectable medication that mimics a hormone called GLP-1, which regulates blood sugar and appetite. Recently, it has gained traction for its weight loss effects, leading to increased demand and widespread media coverage.
The Science Behind Ozempic
🔬 Potential Benefits
- Appetite Suppression: Ozempic helps regulate hunger by slowing digestion and increasing feelings of fullness, leading to reduced calorie intake.
- Weight Loss: Clinical trials show that patients on semaglutide experience significant weight loss, often more than 10% of their body weight.
- Blood Sugar Control: Originally designed to help diabetes patients, Ozempic stabilizes blood glucose levels, reducing the risk of insulin resistance.
⚠️ Potential Risks & Side Effects
- Gastrointestinal Issues: Many users report nausea, vomiting, and diarrhea, which can be severe and lead to dehydration.
- Long-Term Unknowns: Since Ozempic is relatively new for weight loss, its long-term effects remain uncertain.
- Rebound Weight Gain: Once the medication is stopped, many users regain the lost weight, highlighting the need for sustainable lifestyle changes.
Final Verdict: Breakthrough or Bandwagon?
Ozempic is a scientifically backed medication with promising results, but it’s not a magic bullet. While it can be an effective tool for weight management, it should be used under medical supervision and in combination with a healthy lifestyle. If you’re considering Ozempic, consult a healthcare professional to weigh the risks and benefits before jumping on the trend.