The wellness industry is booming. Everywhere we look, there’s a new diet, supplement, or fitness regimen promising to transform our health overnight. Social media influencers swear by them, celebrities endorse them, and companies make billions selling them. But let’s be real—if these extreme wellness trends worked long-term, wouldn’t we all be at our healthiest already? The reality is, many of these trendy diets and wellness fads come with hidden dangers. Some may lead to short-term weight loss or improvements, but at what cost? 

Wellness industry marketing is no different than that of any other industry. First, marketers make you believe you have a problem: You have too much of something — body fat, wrinkles, cellulite, gray hair — and not enough of something else: energy, beauty, and time. Then they appeal to your desires and fears. This product or service will make you happier and healthier; this particular diet holds the key to longevity.

So, you buy in. One product leads to another, and once you’re hooked on the quest for wellness, logic doesn’t apply. It doesn’t matter that the last trend you tried didn’t make you feel any better or happier, because there’s always the next thing that promises to be the genuine article. Worse still, the results the industry promises are almost always impossible to attain, ensuring consumers never stop seeking them.

What can go wrong?

With so many components to physical and mental wellness, the pressure to constantly practice only the best wellness hygiene can cause stress, anxiety, and depression. There are simply too many choices, too many conflicting dogmas, too much pressure to find the “right” solution, and too little evidence to validate any single practice as the right one.

Juice Cleanses: The Starvation Solution

Juice cleanses claim to “detox” the body and reset digestion, but let’s bust that myth right now—your liver and kidneys already do a phenomenal job of detoxing your system without the help of overpriced, sugar-laden juices. While drinking only juice for several days may result in quick weight loss, most of that weight is water, muscle, and glycogen—not fat.

That said, juicing can be beneficial when done right. It’s an easy way to get in extra greens without adding too many calories, but it should be used as an adjunct to a balanced diet—not a meal replacement. Some naturopaths incorporate juicing into cleanses, but the key is ensuring they are not loaded with sugar and still provide essential nutrients.

The Keto Craze: Short-Term Gains, Long-Term Consequences?

The ketogenic (keto) diet took the world by storm, promising rapid fat loss by putting the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. While keto has been proven beneficial for certain medical conditions like epilepsy, the long-term effects of extreme carbohydrate restriction on the general population remain questionable.

One major issue? Most people are not doing keto correctly. Many make poor choices when it comes to fats and meats, relying on processed options instead of nutrient-dense sources. Done right and under the guidance of an expert, keto can be effective, but it’s not for everyone. Over time, keto can lead to micronutrient deficiencies, increased LDL cholesterol (the “bad” cholesterol), and potential negative impacts on gut health due to a lack of fiber.

Detox Teas and Supplements: Expensive Hype with Dangerous Side Effects

Many so-called detox teas and supplements promise weight loss, glowing skin, and a “reset” for your body. In reality, most of these products contain little more than laxatives, diuretics, and stimulants that can lead to dehydration, electrolyte imbalances, and even heart complications. Several studies have found that these detox products are often contaminated with harmful substances or unregulated ingredients. Plus, there’s no solid scientific evidence proving their effectiveness beyond short-term water weight loss.

The truth? Your body has its own natural detoxification system. Rather than relying on gimmicks, you can support this process by working with specialists who ensure you’re detoxing safely and effectively.

Are social media wellness trends really that dangerous?

While most people want to be well, the degree to which we pursue wellness may actually be making us sicker, if not physically, then certainly mentally. There is significant emotional consequence to obsessively controlling every aspect of one’s well-being, from diet and exercise to pain management, blood sugar, and sleep. Sometimes, the fixation on health symptoms and preoccupation with finding answers can lead us down a rabbit hole of potentially dangerous, unregulated treatments or pursuing unnecessarily restrictive lifestyles. When you’re convinced that a certain food, substance, or product is toxic, the anxiety you feel when around that product and the lengths you go to avoid it can be what’s actually harming you, or at least exacerbating any real effects. Wellness culture preys on our existential anxiety “by promising to stave off death”

While anyone can experience pressure to achieve unrealistic body ideals or attach morality to their health status, people socialized as female, people of color, sexual minorities, people in larger bodies, and people with disabilities often face the brunt of these pressures. The pressures themselves emanate from systems of patriarchy, racism, ageism, and ableism. Consider what’s held up as the ideal body: it’s often young, thin, white (or with Eurocentric features), abled, cisgender, and free of disease.

Diet culture tells us that body size is completely within your control. Wellness culture tells us that health is completely within your control. By diet culture’s logic, it’s your fault if you don’t have the ideal physique. By wellness culture’s logic, it’s also your fault if you have health problems. These assumptions are flat-out false. You cannot determine someone’s health or habits by looking at them. Most of us know people who are naturally thin, despite eating nothing but fast food and sitting on the couch all day. On the flip side, there are plenty of people who are naturally larger, even if they run marathons and primarily eat nutritious foods. There are people who are thin with lots of health problems, and others who are fat with excellent health markers. Most of us know that health is complex. No matter how much spinach you eat, you can’t control for genetics, early childhood environment, or the stress of discriminatory systems. Not everyone has access to quality health care or a safe environment in which to be physically active. These, and numerous other factors, affect our health.

The appeal of alternative wellness trends is amplified by the high cost of healthcare in the U.S. In 2023, per capita healthcare spending was $14,570, while social media offers virtually free and accessible health advice at any time and almost anywhere.

The Plan B Pregnancy Test Challenge

This challenge calls for breaking open a basic over-the-counter pregnancy test and swallowing the tablet inside the test believing that it is a Plan B^® drug. The hope is that they purchased a combination product—both a test and an emergency contraceptive sold together.  One of the reasons a combination product is not sold is because it would not work. Plan B^® needs to be taken soon after sex to prevent pregnancy, and a pregnancy test cannot detect a pregnancy until weeks later when it is too late to take Plan B^®.  

The tablet found in a pregnancy test is put there to absorb moisture and keep the contents dry. These moisture-absorbing items come in a variety of sizes and forms such as tablets, packets, and canisters and are used in packaging of vitamins, medicine, electronics, shoes, and many other products. Silica gel is the most common chemical used for this purpose and in most cases is not harmful. However, if swallowed it can be a choking hazard.

The Nutmeg Challenge

This challenge is when a person swallows the spice nutmeg in an attempt to get high. Often it’s people who are incarcerated or young adults that use nutmeg when they can’t get other preferred drugs. Nutmeg, and a variety of other spices and herbs, contains a naturally occurring chemical called myristicin. When taken in larger amounts it can cause stomach pain, nausea, vomiting, blurred vision, fast heart rate, agitation, and hallucinations. Other severe effects such as seizures and death can occur. The amount of myristicin in nutmeg varies between products, making it is easy for a person to take too much. Some people have even been hospitalized from this trend.

The Salt Challenges

There are many social media challenges trending connected to salt. They include hiding a spoonful of salt in food to prank someone into eating it, swallowing salt before working out, or pouring large amounts of salt into their mouth as punishment after losing a bet.⁹

Table salt consists of two elements put together, sodium and chloride. Both of these are needed for the body to function properly, but too much can be dangerous. Swallowing large amounts of salt can quickly cause nausea, vomiting, and diarrhea. As salt is absorbed more fully in the body, sleepiness, brain swelling, and seizures can occur. Since we use salt in food every day, many people do not realize how dangerous it can be.  As little as a tablespoon in children and teens can be very harmful.

The Tide Pod Challenge

The Tide Pod challenge is when a person eats a laundry detergent packet as part of a dare. Laundry packets contain detergents and chemicals that are highly concentrated. This makes the detergent very irritating in small amounts. When eaten, they can cause nausea and vomiting. Also, when a packet “pops” in a person’s mouth, they can accidentally inhale some of the detergent into their lungs which can affect their ability to breathe normally. Eating laundry packets has caused hospitalizations and deaths.

The Benadryl Challenge

This challenge occurs when a person takes more than normal amounts of Benadryl (diphenhydramine) in order to hallucinate. Diphenhydramine helps with symptoms of allergies but if too much is taken, it has side effects such as hallucinations, high blood pressure, high body temperature, agitation, and seizures. Several teenagers have needed hospitalization, and at least one death has occurred from this challenge.

The Cinnamon Challenge

This challenge encourages people to eat a spoonful of ground cinnamon without drinking any water. This results in coughing, choking, and irritation of the mouth, nose, and throat. Some people find it entertaining to watch. However, serious effects can happen when a person coughs and chokes on the powdered cinnamon and then accidentally inhales it into their lungs. Cinnamon can irritate the lungs and even cause pneumonia. Some people engaging in this challenge have required hospitalization to help them breathe.

The key to long-term health isn’t found in restriction, starvation, or extreme dietary rules—it’s in balance, consistency, and sustainability. Instead of chasing the latest wellness trends, focus on:

• Whole, nutrient-dense foods: Prioritize lean proteins, healthy fats, fiber-rich carbs, and a variety of colorful fruits and vegetables.
• Mindful eating: Listen to your body’s hunger and fullness cues instead of following rigid diet rules.
• Movement you enjoy: Exercise shouldn’t be punishment—it should be something you love and can stick with.
• Adequate rest and stress management: Chronic stress and lack of sleep can sabotage even the best diet and exercise routine.
• Seeking expert guidance: If you’re unsure about the best approach for your body, working with a qualified specialist can provide personalized guidance, ensuring you achieve sustainable health goals safely and effectively.