We Asked a Doctor About Some of the Most Common Black Health Myths: Here’s What She Wants Us to Know

Black Americans have long shared health information through word of mouth. From diagnoses to good old-fashioned DIY remedies, we’ve passed down knowledge to family members, friends and neighbors for generations. That cultural influence runs deep – affecting how we understand our health and how we treat it. And while that can be empowering, it can also interfere with our understanding of how to prevent disease and get timely care.

The Root spoke with Dr. Nijuanna Irby-Johnson, a Michigan internist, about some of the most common health myths that exist in our culture. Dr. Irby-Johnson helped us separate fact from fiction and shared tips that can help you and your loved ones maintain good health.

‘If I Don’t Have a Headache, My Blood Pressure is Fine’

If you’re waiting for a headache to tell you that your blood pressure is high, you’re playing with fire. There’s a reason hypertension is called “the silent killer.”  The condition often has no symptoms until it warrants an ER visit, Irby-Johnson said.

Hypertension, or high blood pressure, is the leading cause of death in America. In 2022, Black Americans were 85 percent more likely to die from it than the overall population, according to the Office of Minority Health.  

“Once you start to notice a headache or blurry vision, your blood pressure is dangerously high,” Irby-Johnson said. High blood pressure can damage the heart, kidneys, eyes and other organs. She recommends aiming for a blood pressure below 130/80.

‘Diabetes Runs in My Family, So I’ll Get it, Too’

Having a parent or sibling with Type 2 diabetes increases your risk, but it doesn’t mean you’ll develop the disease. “If you live a healthy lifestyle, you may never develop it,” Irby-Johnson said.

The CDC reports that early action can reverse prediabetes or delay Type 2 diabetes.

‘Smoothies and Juices Have the Nutrients You Need’

Making a smoothie or juicing your favorite fruits and veggies may seem like an easy way to get nutrients. Still, Irby-Johnson said the more fruit is processed, the more you’ll lose its natural properties, including vitamins, nutrients and fiber.

“You always want to eat the whole fruit before you jump to juices or smoothies,” she advised.

‘Fat-Free Is Healthy’

Don’t let those “fat-free” or “no carb” labels fool you. Irby-Johnson warns that when manufacturers remove fat or carbohydrates, they replace them with sugar or other ingredients to add flavor and prevent the food from tasting like cardboard.

Irby-Johnson has a simple rule of thumb for reading labels. “The fewer ingredients, the better,” she said.

‘You Need to Detox Your Body’

Detox teas, colon cleanses and other extreme resets are often marketed as necessary, but they can’t do what the body is already designed to do. “Your body can naturally clean itself,” Irby-Johnson said, pointing to the liver and kidneys as the body’s built-in filtering systems. But years of habits that strain the body can interfere with those natural systems, she said. Balanced eating, rather than extreme cleanses, is a better long-term approach.

‘Skipping Meals Helps You Lose Weight’

Fasting or skipping meals may lead to short-term weight loss, but Irby-Johnson said it can be hard to sustain and may backfire. “Sometimes when people do intermittent fasting, they end up binge eating during one meal, which isn’t helpful,” she said.

Instead, she recommends eating regularly to support weight loss, health and cognitive function. Meals can follow a Mediterranean-style approach, with 50 percent vegetables, 25 percent carbohydrates and 25 percent protein, plus fruit and nuts.

‘I’m Just Big-Boned’

Many people believe being “big-boned” accounts for higher weight, but Irby-Johnson said bone structure only accounts for a few pounds, not 10-, 20- or 30-pound differences.

‘BMI Doesn’t Apply to Black People’

Irby-Johnson acknowledged that BMI has real limitations, as it doesn’t always account for fat distribution or muscle mass, especially in athletes and bodybuilders. But she emphasized it’s still a useful screening tool for Black people, even if it’s not perfect.

‘Black Women Don’t Need to Worry About Osteoporosis’

Black women have a lower risk of osteoporosis than white and Asian women, in part because of differences in bone density and development. But Irby-Johnson explained that lower risk doesn’t mean no risk. Conditions like lupus and sickle cell anemia can increase risk.

Screening is a bigger problem. “We don’t screen as often,” she said. “When we are diagnosed with certain diseases, including osteoporosis, it may be worse.”

‘Black People Don’t Need Sunscreen’

Melanin offers some protection against the sun. Although it’s powerful, it is not a force field. Irby-Johnson said the belief that melanin provides enough protection can lead to overlooking changes in their skin, making it harder to notice new or changing moles. Bob Marley’s death from melanoma is a reminder that Black people get skin cancer, too.

Irby-Johnson recommends using SPF 30 or higher year-round, especially on the face and other exposed skin.

‘Bundle Up Before You Catch Cold’

If you grew up in a Black family, you got the orders. “Put on your coat.” “Cover your head.” “Don’t go outside with wet hair.”

Irby-Johnson confirmed that exposure to cold air does not cause colds. Viruses and bacteria are the real culprits, spreading through respiratory droplets and close contact.

Still, the advice isn’t completely off base. Prolonged exposure to cold can stress the body and suppress the immune system. “If your body is stressed because you’re freezing, your immune system becomes suppressed,” Irby-Johnson said, and that can lead to illness.

‘Sweat Out That Fever’

Think you can bring down a fever by piling on blankets and sipping hot tea? Not so fast. “You can’t sweat out a fever,” Irby-Johnson said.

A fever is part of the body’s way to fight illness, so these attempts can raise body temperature even more, sometimes making the situation worse.