Health Information Matters: Debunking Common Health Myths and Misconceptions

We are living in an age of information explosion. Today, we can effortlessly access knowledge on almost any topic, from anywhere in the world. This abundance of information is undeniably a gift, yet it comes with a hidden challenge: the risk of misinformation. Even without intending to, we can easily spread the wrong message, creating confusion and uncertainty.

While much inaccurate information may seem harmless, some types cannot be ignored, especially when it comes to our health. Health-related misinformation has the power to cloud our understanding of crucial topics, leading to poor decisions, misguided actions, and the development of unhealthy habits. In a world where information is at our fingertips, discernment has become just as important as access.

Health Beliefs and Myths

Below is a list of ten common health myths and misconceptions that continue to circulate today. The aim: to separate fact from fiction and to clear the ambiguity that surrounds them.

1. Does cold weather really make you sick?

This is one of the most debated health topics, which is why it claims the top spot on our list. We’ve all noticed that colds and the flu seem to strike more often in winter. While chilly weather certainly feels like a culprit, the reality is more complex than simply blaming the thermometer.

Research shows that cold weather itself does not directly cause viral illnesses. After all, a virus must be present to trigger a cold or the flu. Instead, it’s a combination of factors associated with colder temperatures that makes us more susceptible to getting sick, especially if the virus is already lurking in our bodies.

Some of the key factors that make winter the season of sniffles and coughs include:

• Spending more time indoors. Being in close spaces makes it easier for viruses to jump from one person to another.

• Cold, dry air. Some cold viruses actually survive and thrive better in winter conditions.

• Weakened defenses. Breathing in cold, dry air can disrupt the antimicrobial properties of mucus and the tiny cilia lining the respiratory tract. This reduces the effectiveness of our body’s first line of defense, giving viruses a better chance to take hold.

  
  

On top of this, cold temperatures can worsen pre-existing respiratory conditions, such as asthma or COPD, making winter a particularly challenging season for some.

To catch a viral infection, the virus must come into direct contact with your body.

2. How much water should we really be drinking each day?

The human body has a remarkable ability to adapt to both internal and external environments. While it’s well known that staying hydrated is essential for overall health and wellbeing, it’s not necessary to count every cup or measure the exact volume of water you drink. Many of the foods and beverages we enjoy throughout the day already contain fluids, contributing to our hydration in ways we might not even notice.

According to the Centers for Disease Control and Prevention (CDC), there isn’t a strict rule for how much plain water one should consume each day. Instead, recommendations focus on total daily fluid intake, which includes water from foods, plain drinking water, and other beverages, amounting to roughly 2.7 litres for women and 3.7 litres for men.

The reason there’s no one-size-fits-all guideline is that water needs vary from person to person. Factors like age, gender, activity level, and climate all influence how much we should drink. Hydration, therefore, isn’t just about numbers, it’s about listening to your body and adjusting accordingly.

Fortunately, our bodies are remarkably good at giving us signals when we need water. You don’t need to carry a log or set alarms for hydration; your body will nudge you with early warning signs of dehydration, such as:

• Feeling thirsty

• Having more concentrated urine

• Decreased frequency of urination

• Feeling lethargic or light-headed

• Headaches

• Dry lips, mouth, or tongue

Paying attention to these signals and responding mindfully is often the best guide to staying properly hydrated and healthy.

When it comes to daily water intake, there’s no one-size-fits-all rule; hydration is deeply personal and depends on your body, lifestyle, and environment.

3. Is it true that knuckle-cracking leads to arthritis?

For many, cracking your knuckles is a simple, almost instinctive habit; one that can be oddly satisfying. But while it might give a fleeting sense of relief, frequent or vigorous knuckle-cracking can sometimes lead to swelling, discomfort, or pain in your fingers and hands over time.

That unmistakable popping sound isn’t your bones rubbing together, as some might think. Instead, it comes from tiny bubbles in the synovial fluid, which is the natural lubricant around your joints, bursting under pressure when the joint is stretched. So, while it’s generally harmless in moderation, overdoing it could leave your fingers feeling less than happy.

Despite the familiar sound and occasional raised eyebrows, there is no evidence that cracking your knuckles causes arthritis.

4. Do deodorants and anti-perspirants really cause cancer?

For years, people have worried that regular use of underarm deodorants and anti-perspirants might increase the risk of cancer, especially breast cancer. This concern comes from the fact that some of these products contain aluminium-based compounds and parabens, which in laboratory studies have shown weak oestrogen-like activity. Oestrogen is a hormone that helps regulate growth, development, and the female reproductive system, including breast tissue; because oestrogen can influence breast tissue, it’s easy to see why the idea raised alarm.

However, research in real-world settings tells a very different story. According to the National Cancer Institute (NCI), studies have consistently found no evidence linking the use of deodorants or anti-perspirants to the development of breast cancer. In other words, while lab studies may suggest a theoretical risk, the evidence from people does not support any connection.

Current science shows that everyday use of these products is considered safe, with no evidence linking them to cancer.

5. Does exercise alone result in weight loss?

It’s no secret that exercise plays a vital role in our health. Regular physical activity brings a host of benefits; from boosting heart health and supporting mental wellbeing to strengthening muscles and bones and helping manage stress. Yet, when it comes to shedding pounds, the picture is a bit more complex. Effective weight loss typically requires more than just moving more; it also calls for a calorie-conscious approach to eating.

Diet is a key piece of the puzzle for achieving lasting results. Without it, the risk of “rebound weight gain” increases, as our bodies often compensate for the extra energy burned during exercise by craving more calories. By combining regular exercise with a balanced, lower-calorie diet, we can achieve a more sustainable approach to weight management and set ourselves up for long-term success.

Exercise alone, without adjusting calorie intake, has only a minimal impact on weight loss.

6. Is it true that we only use 10% of our brains?

The idea that we use only 10% of our brains has existed for decades, lingering in popular culture despite remarkable advances in neuroscience. Although the origin of this myth remains unclear, the claim itself is simply untrue. Numerous studies examining and analysing brain function have shown that we use far more than a mere 10% of our mental capacity.

Brain activity is exquisitely organised, orchestrated by a complex network of signals that assign specific tasks to different regions. Almost every part of the brain is active, with nearly the entire organ engaged at almost all times. Even during rest, when it seems as though we are doing nothing, no part of the brain falls completely silent, unless there is severe brain damage. Our brains are, in a sense, always alive, quietly humming with activity beneath the surface of our conscious awareness.

Despite decades of detailed research, scientists have yet to discover the so-called ‘non-functioning’ 90% of the brain.

7. Can we really damage our vision by reading in dim light?

Curling up with your favourite book in a dimly lit room might make it harder to focus and can leave your eyes feeling strained or dry. This happens because your eye muscles work harder to focus in low light. But does this mean your eyesight is ruined? Not at all. Experts reassure us that these effects are temporary. Once you take a break, your eyes quickly recover, with no lasting damage in sight.

For more comfortable reading, try adding a small reading lamp or adjusting your posture to reduce strain.

Reading in dim light won’t harm your eyes or your vision; it might just make you squint a little.

8. Does shaving hair make it grow back faster, darker, or coarser?

Another surprisingly common belief is that shaving hair can make new growth thicker and stronger. While this idea might sound appealing, especially to those hoping for fuller hair, the reality is quite different.

Research has shown that shaving has no impact on the thickness or growth rate of hair. So why does freshly shaved hair sometimes feel coarser? One reason is that unshaven hair naturally tapers at the ends, giving the impression of fine, delicate strands. After a shave, the blunt ends of new hair make it feel thicker. Additionally, newly grown hair has yet to be exposed to sunlight or everyday chemicals that can lighten it, so it often appears darker than before, and adding to the illusion of increased density.

Shaving your hair does not make it grow back faster, darker, or coarser.

9. Is stopping a sneeze harmless?

It’s easy to see why anyone might want to stifle a sneeze. Sneezes can sound bizarre, appear with little to no warning, and often strike at the most inconvenient moments. Add to that the fact that a sneeze can travel at an astonishing 120 to 160 km/h and propel microbe-laden droplets from the mouth and nose, and it’s no wonder people sometimes try to hold them in.

Sneezing, however, is one of the body’s natural defence mechanisms. It occurs when the delicate lining of the nose detects a foreign substance, triggering a reaction that builds up considerable air pressure in the lungs. The result is the forceful expulsion of a mixture of air, water, and mucus from the nose and mouth, all in an attempt to clear the intruder.

Holding a sneeze in may seem harmless, but the consequences of forcing that pressurised air back into the body can be surprisingly serious, including:

• Middle and inner ear damage, including ruptured ear drum.

• Middle ear infection.

• Diaphragmatic injury.

• Ruptured blood vessels in the eyes and nose.

• Brain aneurysm.

• Ruptured oesophagus.

• Broken ribs.

Whenever possible, steer clear of things that might trigger a sneeze; and most importantly, let your body sneeze when it needs to.

10. Can sweating really help us flush out toxins from our bodies?

Sweating is our body’s natural air-conditioning system. When sweat is released from the sweat glands and evaporates from the skin, it helps cool us down, keeping our body temperature in check.

What sweat is made of can vary depending on factors like diet, hydration, metabolism, overall health, the part of the body it comes from, and even medications. In general, however, sweat is mostly water, sprinkled with small amounts of minerals such as sodium, potassium, calcium, and magnesium. It also contains metabolites like lactate, ammonia, and urea, and sometimes traces of unmetabolised medications.

Contrary to popular belief, sweat is not a vehicle for flushing out toxins. The idea that we can detox our bodies simply by sweating is a myth. Instead, the liver, kidneys, and intestines are the real champions of detoxification, quietly working behind the scenes to keep our bodies healthy.

The body does not detoxify through sweating.

Fact Over Fiction

Health-related myths are surprisingly common, often arising from tradition, misunderstanding, or a mix of both. Many of these myths have been passed down through generations and continue to circulate across the globe today. While some may contain a kernel of truth, the vast majority are entirely inaccurate and lack any scientific or medical evidence.

Exploring the origins of these myths can be intriguing, but more importantly, debunking them is essential. By separating fact from fiction, we not only promote accurate information but also help people place their health beliefs in the proper context, empowering them to make informed decisions about their wellbeing.