This article focuses on “health hacks”, through the lens of evidence-based medicine and health psychology critically analysing their scientific foundations and practical relevance. While some are grounded in physiology and behavioural science, others require nuance and careful interpretation.
1.0 Never Take Medicine with Cold Water
The claim that cold water “slows absorption” of medication is largely unsupported. According to Guyton and Hall’s Textbook of Medical Physiology (2021), drug absorption primarily depends on chemical properties of the medication, gastric motility, and intestinal blood flow—not the temperature of water consumed with it.
While extremely cold liquids may slightly affect gastric emptying in some individuals, there is no strong clinical evidence suggesting that cold water significantly delays drug absorption under normal circumstances. The NHS (2023) advises taking medication with water mainly to ensure proper swallowing and reduce oesophageal irritation.
Key point: Water temperature has minimal clinical impact compared with adherence to dosage instructions.
2.0 Do Not Lie Down Immediately After Meals
This advice is scientifically supported, particularly for individuals prone to acid reflux or gastro-oesophageal reflux disease (GORD). Lying down after eating can facilitate acid backflow into the oesophagus due to gravity loss (Katz et al., 2022).
Light walking after meals can improve digestion and glucose metabolism. Research indicates that even short post-meal walks reduce postprandial blood sugar spikes (DiPietro et al., 2013).
Practical example: A 10–15 minute gentle walk after dinner may reduce bloating and support metabolic regulation.
3.0 Calls on the Left Ear Are Safer
The suggestion that using the left ear is safer for the brain lacks credible scientific support. According to the World Health Organization (WHO, 2022), mobile phone radiation exposure remains within international safety standards when devices are used normally.
There is no evidence that one side of the head is biologically safer than the other. However, limiting prolonged exposure and using speaker mode or earphones can reduce direct contact.
Important distinction: Blue light and sleep disruption are more evidence-based concerns than radiofrequency radiation at regulated levels.
4.0 Avoid Calls When Battery Is Below 10%
The idea that radiation spikes when battery levels are low is not supported by mainstream telecommunications research. Mobile phones adjust signal strength depending on network coverage—not battery percentage (WHO, 2022).
However, using phones in areas with poor signal may increase radiofrequency output temporarily. Therefore, signal strength—not battery level—is the more relevant factor.
5.0 Earphones at Full Volume: Hearing Risk
This recommendation is strongly evidence-based. Prolonged exposure to sound above 85 decibels can cause noise-induced hearing loss (WHO, 2021). Listening to music at maximum volume through earphones increases risk, especially over extended periods.
The “60/60 rule”—listening at no more than 60% volume for no longer than 60 minutes at a time—is commonly advised by audiologists.
Conclusion: This hack is medically justified.
6.0 Keep Your Phone Away from Your Pillow
While radiation concerns may be overstated, placing a phone near the pillow can disrupt sleep through notifications, light exposure, and psychological stimulation. Blue light suppresses melatonin production, delaying sleep onset (Walker, 2017).
Health psychology emphasises the importance of sleep hygiene, including reducing electronic device use before bedtime (Taylor, 2021).
7.0 Stretch Every Hour If You Sit Too Long
Prolonged sedentary behaviour is linked with cardiovascular disease, musculoskeletal strain, and metabolic dysfunction (WHO, 2023). Interrupting sitting with short activity breaks improves circulation and posture.
For office workers, simple movements—such as shoulder rolls or standing stretches—can reduce neck and back discomfort.
8.0 Avoid Heavy Meals Late in the Evening
While the “5 PM rule” is arbitrary, evidence supports the importance of aligning meals with circadian rhythms. Late-night eating is associated with impaired glucose tolerance and increased weight gain risk (Garaulet and Gómez-Abellán, 2014).
Key message: Moderation and consistency matter more than rigid timing.
9.0 Fruit on an Empty Stomach
The digestive system efficiently processes mixed meals, and there is no strong scientific requirement to eat fruit on an empty stomach. However, fruit consumption is associated with reduced cardiovascular risk and improved gut health (WHO, 2023).
Fibre content slows digestion naturally, regardless of meal context.
10.0 Avoid Reusing Cooking Oil
Repeated heating of oil, especially in deep frying, produces oxidative by-products and potentially harmful compounds (Choe and Min, 2007). Oils rich in polyunsaturated fats are particularly susceptible to degradation.
Therefore, frequent reuse of oil at high temperatures is not advisable.
11.0 Do Not Chug Water During Meals
There is limited evidence that drinking water during meals harms digestion. Gastric acid production adjusts dynamically (Guyton and Hall, 2021). However, drinking excessively large amounts may cause temporary discomfort or bloating.
Moderation is key.
12.0 Breakfast as Essential Fuel
The importance of breakfast varies among individuals. Some benefit cognitively and metabolically, while others maintain health with intermittent fasting patterns (Betts et al., 2014). There is no universal requirement, but balanced nutrition remains critical.
13.0 Avoid Endless Scrolling in the Dark
This advice is strongly supported. Exposure to blue light at night suppresses melatonin and delays sleep (Harvard Health Publishing, 2020). Furthermore, excessive screen time is associated with increased anxiety and reduced attention span.
Limiting digital exposure before bedtime enhances both sleep quality and mental wellbeing.
14.0 Drink Water Especially in Heat
This recommendation is fully evidence-based. Dehydration impairs cognitive function, mood, and thermoregulation (NHS, 2023). Increased fluid intake during hot weather reduces risk of heat exhaustion and heatstroke.
Overall Evaluation
Many of these “life hacks” contain elements of truth, particularly those related to:
- Sleep hygiene
- Sunlight exposure
- Physical activity
- Hydration
- Hearing protection
- Balanced nutrition
However, other claims—particularly regarding radiation, ear choice during calls, and water temperature effects—lack strong scientific support.
Health psychology reminds us that sustainable behaviour change depends on consistency, evidence-based knowledge, and realistic habits rather than isolated viral advice (Marks et al., 2024).
While simplified health tips can raise awareness, they should not replace professional medical advice. The most reliable approach to wellbeing remains grounded in:
- Regular physical activity
- Balanced diet
- Adequate sleep
- Moderate alcohol intake
- Responsible technology use
- Evidence-based decision-making
Critical thinking and consultation of reputable sources such as the NHS and WHO remain essential in navigating modern health information.
References
Betts, J.A. et al. (2014) ‘The causal role of breakfast in energy balance and health’, American Journal of Clinical Nutrition, 100(2), pp. 539–547.
Choe, E. and Min, D.B. (2007) ‘Chemistry of deep-fat frying oils’, Journal of Food Science, 72(5), pp. R77–R86.
Garaulet, M. and Gómez-Abellán, P. (2014) ‘Timing of food intake and obesity’, Physiology & Behavior, 134, pp. 44–50.
Guyton, A.C. and Hall, J.E. (2021) Textbook of medical physiology. 14th edn. Philadelphia: Elsevier.
Harvard Health Publishing (2020) ‘Blue light has a dark side’. Available at: https://www.health.harvard.edu.
Katz, P.O. et al. (2022) ‘Guidelines for the diagnosis and management of gastroesophageal reflux disease’, American Journal of Gastroenterology, 117(1), pp. 27–56.
Marks, D.F., Murray, M., Locke, A. and Annunziato, R.A. (2024) Health psychology: Theory, research and practice. London: Sage.
NHS (2023) ‘Dehydration’. Available at: https://www.nhs.uk.
Walker, M. (2017) Why we sleep. London: Penguin.
World Health Organization (2021) ‘Deafness and hearing loss’. Available at: https://www.who.int.
World Health Organization (2022) ‘Electromagnetic fields and public health’. Available at: https://www.who.int.
World Health Organization (2023) ‘Physical activity guidelines’. Available at: https://www.who.int.
