With social media becoming a popular way for people to search, apps such as TikTok have become the go-to for answering questions as well as sharing trends, ideas and advice. A recent survey revealed that 56% of Gen Z respondents use TikTok for wellness and diet advice – and with one in three not verifying the information they see on TikTok, it is more important than ever to ensure what we are searching for is factually correct.
Below, an expert at Simple Online Pharmacy will discuss some of the trends that are currently circling TikTok to help shed some light on what is helpful, and what is simply a waste of time.
12-3-30: Strut your Stuff!
For avid gym bunnies or those starting out, this is a challenge that can be added to any workout routine if you have access to a treadmill, and with the hashtag on TikTok having been viewed over 70 million times, it is a trend that is hitting gyms across the world.
This workout involves walking on a treadmill for 30 minutes with an incline of 12% and at a speed of three miles per hour, essentially a power walk. Walking on an incline results in your body using your hamstrings and glutes and will elevate your heart rate without having to run, making this a low-impact workout that people of varying fitness levels can try!
75 Hard Challenge: A Tough Nut to Crack
A trend that was inspired by the Ironman competition, this is not just a fitness challenge but is a “transformative mental toughness programme”. This challenge is far from easy, and is intended to push people to step out of their comfort zones, essentially boiling down to five rules that you must follow for 75 days:
- Choose a diet and stick to it strictly with no alcohol.
- Drink a gallon of water each day.
- Take a daily progress photo.
- Complete two 45-minute workouts daily, one of which must be outdoors.
- Read 10 pages a day of a self-improvement book.
While the challenge can be motivating for some, it’s important to approach it with caution. The creator himself has a disclaimer on his site which states “You should consult your physician or other health care professional before starting 75 HARD™ or any other fitness program to determine if it is right for your needs.”
Some critics argue that it’s unsustainable and can lead to unhealthy relationships with food and exercise, as the diet part of the challenge is very restrictive and does not permit ‘cheat days’. For research-backed ways to make changes to your life, such as using MHRA-approved weight loss pens, speak to your doctor or pharmacist to discuss your options.
Laura Perez, the Lead Dietician at Simple Online Pharmacy, says that “Setting goals and tracking habits can indeed foster motivation and consistency, which are essential for creating lasting change. However, the intensity of the 75 HARD™ program can be overwhelming for many.“
“Attempting to adopt such a comprehensive set of rules all at once may lead to burnout or discouragement, as sustaining these habits can prove difficult over time.”
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Chia Seed Water: A Hydration Hype?
One of the latest health trends hitting social media is downing Chia Seed Water in an attempt to lose weight. Despite the concoction being given the nickname of “tadpole water” due to its consistency, there are millions of viewers who are watching recipe videos on TikTok to see if the hype is worth it.
The recipe consists of mixing chia seeds with water and allowing the seeds to soak for up to 10 minutes. It is because of this that people are downing the infused water, seeds and all to help lose weight by feeling fuller for longer. In addition, chia seeds are full of antioxidants and therefore have a range of other health benefits.
Laura’s take on this trend? “Chia seeds are rich in essential nutrients, including omega-3 and omega-6 fatty acids, soluble dietary fibre, proteins, and various phytochemicals. These elements contribute to their reputation as a superfood, known for potential health benefits such as reducing the risk of obesity, hypertension, cardiovascular diseases, cancer, and diabetes. The fibre content can promote a feeling of fullness, which might help curb appetite when combined with a balanced diet.“
“However, the idea that simply consuming chia seed water or increasing chia seed intake will lead to significant weight loss is misleading. While chia seeds can support overall health and aid in digestion, they are not a magic solution for weight loss when consumed in isolation.”
Sleepy Girl Mocktail: Sweet Dreams or Sugar Rush?
Mocktails have been a popular trend on TikTok, particularly those that have supposed health benefits.
One Mocktail that has taken the trends by storm is the easy DIY Sleepy Girl Mocktail, which is reputed to act as a natural sleep aid. Credited to Gracie Norton, who first posted the Sleepy Girl Mocktail recipe in March of 2023, the principal ingredients of this regal red drink are:
- Tart cherry juice,
- Carbonated water
- Magnesium powder
Best poured over ice and drank through a straw, this drink is claimed in the original video by its creator to be “a match made in heaven for good sleep”.
Tart cherries are known to contain melatonin, which is a hormone that regulates sleep, and higher levels of magnesium in the body are associated with better and longer sleep cycles, as well as feeling less tired during the day; however, the effectiveness of this mocktail as a sleep aid is debatable.
“While the ingredients may offer some benefits, it’s essential to recognise that there is no magic potion for a good night’s sleep. Many people search for quick fixes or shortcuts, but sustainable sleep hygiene is built on a solid foundation. Establishing a bedtime routine, maintaining a balanced diet, and avoiding caffeine in the afternoon or evening are far more impactful strategies in the long run” says Laura.
“It’s also worth noting that the amount of melatonin in tart cherries is relatively small, and the sugar content in the drink could be counterproductive if consumed close to bedtime. While magnesium can be beneficial, excessive intake can lead to side effects, such as gastrointestinal discomfort.”
With many people looking to TikTok for advice, it is important to research trends and to make sure that you are consulting with your doctor before making any changes to your diet or workout regime that you aren’t fully comfortable with.
Although some trends are relatively harmless and can be seen as a bit of fun, verifying information with a clinical expert can make sure you’re not putting yourself at risk – or, at least, not wasting your time.
