We’re all about helping our Somerset West community live healthier, happier lives. But sometimes, the path to good health gets muddled with myths and misinformation that can lead us astray. From old wives’ tales to viral internet claims, health myths are everywhere—and they can be surprisingly hard to shake. That’s why we’re here to set the record straight. Dr. Rinky Vamvadelis and Dr. Deidré Reed have seen their fair share of health misconceptions, and they’re ready to debunk five common myths that might be holding you back from your best health. Let’s dive in and separate fact from fiction!
Myth 1: You Need to Drink Eight Glasses of Water a Day
You’ve probably heard this one a million times: you must drink eight glasses of water a day to stay healthy. It’s become a golden rule of hydration, but here’s the truth—it’s not quite that simple. The idea of eight glasses (about 2 liters) originated from a 1945 recommendation by the U.S. Food and Nutrition Board, but it was never meant to be a strict rule for everyone. The reality is that your hydration needs depend on factors like your age, weight, activity level, and even the climate you live in.
Here in Somerset West, where summer days can get pretty toasty, you might need more water if you’re out hiking in the Helderberg Nature Reserve or enjoying a beach day in Strand. But you also get hydration from foods—like fruits, veggies, and soups—and other drinks, like tea or coffee (yes, coffee counts!). The best way to know if you’re hydrated? Check your urine—it should be pale yellow, not dark. At Helderberg Family Practice, we encourage listening to your body. Thirsty? Drink up. Not thirsty? You’re probably fine. If you’re unsure, chat with us during your next visit, and we’ll help you figure out what’s right for you.
Myth 2: Cracking Your Knuckles Causes Arthritis
Pop, crack, snap—there’s something oddly satisfying about cracking your knuckles, but does it really lead to arthritis? Many of us grew up hearing that it does, often with a stern warning from a parent or grandparent. But let’s put this myth to rest: cracking your knuckles does not cause arthritis. The sound comes from gas bubbles collapsing in the synovial fluid within your joints, not from your bones grinding together.
Studies, like one published in the Journal of the American Board of Family Medicine in 2011, have found no link between habitual knuckle-cracking and arthritis. Arthritis, particularly osteoarthritis, is more often caused by genetics, age, or joint injuries—not by that satisfying pop. That said, if cracking your knuckles becomes a compulsive habit, it might lead to reduced grip strength over time, according to some research. So, while it won’t give you arthritis, it’s not a habit to overdo. If you’re worried about joint pain, Dr. Rinky and Dr. Deidré can help you get to the root of the issue with a thorough check-up.
Myth 3: You Can “Boost” Your Immune System with Supplements
Walk into any pharmacy, and you’ll see shelves stocked with supplements promising to “boost” your immune system. From vitamin C to echinacea, the idea that you can supercharge your immunity with a pill is a popular one—but it’s not entirely accurate. Your immune system is a complex network of cells, tissues, and organs that work together to protect you from illness. It’s not something you can simply “boost” like a video game power-up.
While certain nutrients, like vitamin C and zinc, play a role in supporting immune function, taking excessive amounts won’t make you invincible to colds or flu. In fact, too much of a good thing can be harmful. High doses of vitamin C, for example, can cause diarrhea, and excessive zinc can interfere with your body’s ability to absorb other minerals. A 2013 review in the Cochrane Database of Systematic Reviews found that vitamin C supplements don’t prevent colds in the general population, though they might slightly reduce the duration of symptoms. The best way to support your immune system? Eat a balanced diet rich in fruits, vegetables, and whole grains, get enough sleep, and stay active. If you’re considering supplements, talk to us at Helderberg Family Practice first—we’ll help you make choices that are safe and effective for you.
Myth 4: Going Outside with Wet Hair Will Make You Sick
This one’s a classic, especially if you grew up with a mom who insisted you dry your hair before stepping outside. The idea that going out with wet hair will give you a cold is a stubborn myth, but it’s not true. Colds and flu are caused by viruses, not by being cold or wet. You can’t catch a cold just because your hair is damp, even on a chilly Somerset West morning.
That said, there’s a tiny grain of truth behind this myth. Being cold or wet can lower your body temperature, which might make you feel less comfortable and, in theory, could make your immune system work a bit harder. But it’s not enough to cause a cold unless you’re exposed to a virus. A 2016 study in the New England Journal of Medicine confirmed that rhinoviruses (the main culprits behind colds) spread through contact or droplets, not temperature changes. So, feel free to step outside with wet hair—just maybe bring a hat if it’s windy! If you’re prone to frequent colds, let’s chat about ways to strengthen your overall health.
Myth 5: You Don’t Need Sunscreen on Cloudy Days
Living in the Helderberg area, we’re no strangers to sunny days, but what about those cloudy ones? Many people believe that if the sun isn’t shining brightly, sunscreen isn’t necessary. This myth can lead to some serious sunburns—and worse. Up to 80% of the sun’s ultraviolet (UV) rays can penetrate clouds, according to the Skin Cancer Foundation. That means you’re still at risk for skin damage, even on an overcast day.
UV exposure is a major risk factor for skin cancer, including melanoma, which is one of the most dangerous types. South Africa has one of the highest rates of skin cancer in the world, largely due to our sunny climate and high UV levels. Whether you’re walking your dog in Somerset West or enjoying a picnic at Vergelegen Estate, sunscreen is a must, rain or shine. Look for a broad-spectrum sunscreen with at least SPF 30, and apply it generously—about 30 ml for your whole body—every two hours if you’re outside. Dr. Rinky and Dr. Deidré can also check for any suspicious moles during your next visit, so you can enjoy the outdoors with peace of mind.
Why Debunking Myths Matters for Your Health
Health myths might seem harmless, but they can lead to choices that affect your well-being. Believing you need to chug eight glasses of water a day might leave you feeling overwhelmed, while skipping sunscreen on a cloudy day could put your skin at risk. At Helderberg Family Practice, we’re passionate about giving you the facts so you can make informed decisions. Misinformation can also create unnecessary worry—like thinking your knuckle-cracking habit is ruining your joints—or lead to unsafe habits, like overloading on supplements.
The good news? You don’t have to navigate these myths alone. Dr. Rinky Vamvadelis and Dr. Deidré Reed are here to help you cut through the noise and focus on what really matters for your health. Whether you’re curious about hydration, joint care, immune support, or sun protection, we can provide personalized advice that fits your lifestyle. Living in the Helderberg area gives us plenty of opportunities to stay healthy—whether it’s enjoying fresh, local produce or soaking in the natural beauty of our surroundings—but it all starts with knowing the truth.
Let’s Get the Facts Straight Together
Debunking health myths is all about empowering you to take charge of your well-being with confidence. At Helderberg Family Practice, we’re committed to being your trusted partner in health, whether you’re busting myths or building new habits. If any of these myths have left you with questions—or if you’ve heard other health claims you’re not sure about—we’d love to help clear things up.
Why not make an appointment with Dr. Rinky or Dr. Deidré today, and let’s work together to keep you on the path to better health—no myths allowed!
