6 things you should do to decide if a wellness fad is worth it — or if it’s an expensive scam

• Online health information is often misleading and can do more harm than good.
• Protect yourself from false claims by following six simple steps, according to a dietitian.

Online misinformation, dubious diets, and sketchy "wellness" programs have run rampant on social media, but a few simple tips can help you avoid scams and determine whether a health claim is legit, according to registered dietitian Christy Harrison.

Harrison, the author of new book "The Wellness Trap," says health can be an emotional topic, and struggling to find care can make us all vulnerable to misinformation. Her book unpacks how the wellness industry works within structural inequalities like poverty and access to care, and often does more harm than good, especially to marginalized populations such as people with chronic illness.

"Social determinants of health have a profound effect on health and wellbeing. Our system is not set up to acknowledge that and people are made to feel individually responsible for their health and that leads into the wellness trap," she told Insider.

When people feel like conventional healthcare is dismissive or unhelpful, they can seek out unproven alternatives like detox "cleanses," so-called miracle cures, or other bogus health myths.

Harrison says you can avoid falling for faulty wellness info by following six simple steps, based on the SIFT method for assessing online information (originally from Mike Caulfield at the University of Washington). The acronym stands for "Stop, investigate the source, find better coverage, and trace the claims."

Here's how to avoid falling prey to wellness scams.

1. Pause before acting on claims you find online

The first step in evaluating online information, especially about health, is to take a beat before responding, according to Harrison.

"Don't click share or like, don't be activated, don't immediately decide to overhaul your diet," she said. "Notice if you're feeling certain emotions, like lots of anxiety and fear. Do you feel like you're being pulled into acting immediately?"

Online wellness influencers often take advantage of impulsive reactions based on confusion, frustration, or anxiety, especially when traditional healthcare leaves people feeling unheard or invalidated, Harrison said.

"I don't blame people for getting pulled into this, and I myself have been pulled into it. It's almost inevitable in some ways for structural reasons," Harrison said.

2. Think about who shared the information

Before taking action around online info, consider the source's motives and background, and be duly skeptical if their aim is selling you something or pulling you deeper into extremist thinking, Harrison said.

In particular, you should think critically about online influencers that aren't from a reputable organization like like a government website or reputable news outlet. These organizations aren't immune to bias, but most of them do have to follow some regulations around what they can publish.

3. Get a second (or third) opinion

Once you've assessed the source of a claim, a good way to tell if it's accurate is to compare it to other trusted sources, Harrison said.

Consider what experts, media outlets, or other people in the conversation are saying, and whether there's disagreement on the facts to help make an more informed decision.

For health decisions, it's helpful to talk directly to your doctor or even multiple medical professionals about what may be best for your health.

4. Consider the context of certain health claims

When someone uses quotes or data to back up online claims, it's important to verify whether the evidence actually matches, or if it's presented in a misleading way.

"If you see someone making an argument based on what the science says, click through to see if the study really says what they're claiming, or if it has nothing to do with it," Harrison said.

In many cases, online misinformation can sound compelling or contain a kernel of truth, but makes claims far beyond what the evidence really supports.

5. Take a step back from social media

One way to prevent running into misinformation is to be mindful of how much time you spend online, and practice good digital security. Online algorithms are designed to keep you engaged, and interacting or sharing personal info makes it easier for sites to target you with increasingly extreme content.

"Being off social media is really helpful for me," Harrison said. "Build a wall around yourself as much as possible."

6. Allow yourself to change your mind

Be kind to yourself as you're navigating the thorny world of online misinformation, Harrison said. In some cases, extreme thinking can drive people to double-down on misinformation or internalize lifestyle choices as part of their identity, making it hard to backpedal once they've bought into a fad.

Allow yourself to be curious about new information, and don't feel the need to stick to something that isn't working for you, she said.

"We all deserve to get the care we need," Harrison said.