As Nigeria joins the global community in celebrating World Health Day (WHD) 2026, a public health physician, Dr Omolade Falade, has warned against common harmful health myths.
Falade, of Bethel Specialist Hospital, Ibadan, said in an interview with reporters on Tuesday that the public should adopt evidence-based lifestyle changes.
World Health Day is celebrated every April 7, with the 2026 theme, “Together for Health: Stand with Science.”
The specialist debunked the myth that cutting out carbohydrates is key to weight loss.
“Carbohydrates are a major source of energy and fibre. The challenge lies in the type of carbohydrates we eat.
“Unrefined or minimally refined carbohydrates—such as oats, fruits, Ofada/Abakaliki rice, millet, guinea corn, yam, sweet potatoes, cassava, and wheat—are healthy and should be consumed in moderate amounts.
“However, refined carbohydrates found in white flour products such as cakes and puff-puff, as well as sugary drinks, should be avoided or taken only occasionally,” she said.
Falade also warned against diet fads such as skipping meals to lose weight, noting that while it may seem effective initially, it often leads to weight gain.
“This is due to increased hunger and a slowdown in metabolism,” she said.
According to her, not all fats are unhealthy.
“Fats and oils from certain fish, such as mackerel, as well as nuts and olive oil, are healthy and essential for proper brain function and hormone production.
“The focus should be on reducing the intake of unhealthy fats such as refined vegetable oils, butter, margarine, full-cream milk, and palm oil,” she said.
She added that while food supplements have their place, they should only be taken on the advice of health professionals.
“Supplements do not replace balanced meals, which provide essential nutrients from different food groups needed for optimal body function.
“Not all ‘natural’ or herbal products are safe. Some may have harmful effects due to poor processing, unknown components, or excessive use,” she said.
Falade also debunked the myth that thin people are always healthy.
“This is a dangerous misconception, as it may lead to a careless lifestyle and neglect of routine medical checks.
“Everyone should undergo regular health checks, including measurement of weight and height, Body Mass Index calculation, blood pressure checks, and laboratory tests such as blood sugar,” she said.
She recommended gradually reducing the intake of processed foods, unhealthy fats, and salt, while increasing the consumption of fruits, vegetables, and water.
“We should drink at least three liters of water daily, avoid sugary drinks, stop smoking, and significantly reduce alcohol intake.
“Nigerians, particularly those in higher socioeconomic groups, should incorporate walking into their daily routines.
“Walk short distances instead of using transport, park farther from destinations, and take every opportunity to walk,” she advised.
Falade also stressed the importance of routine medical check-ups, ideally once a year, and cautioned against self-medication and harmful substances such as tobacco, excessive alcohol, and illicit drugs.
She noted that unmanaged stress could contribute to hypertension, heart disease, anxiety, depression, and poor sleep quality.
She recommended coping strategies such as meditation, deep breathing, social interaction, exercise, and seeking professional help when necessary.
Falade described brisk walking as an effective and accessible form of exercise.
“Brisk walking for 30 minutes, five days a week, can make a significant difference. It is affordable, safe, sustainable, and highly effective,” she said.
She also emphasized the importance of sleep, recommending at least seven hours daily for adults.
“To improve sleep quality, maintain a consistent sleep schedule, sleep in a dark, quiet, and cool room, and avoid screens 30 to 60 minutes before bedtime.
“Avoid heavy meals, caffeine, and alcohol at night, and engage in regular but moderate exercise,” she said.
Falade urged Nigerians to encourage group physical activities, promote home gardening for fresh produce, and support one another in adopting healthy habits.
She noted that the theme of the day highlights the importance of protecting the health of people, animals, plants, and the environment through the One Health approach.
“The One Health approach promotes collaboration across human, animal, and environmental health sectors to achieve optimal outcomes.
“It recognizes that human health is closely linked to animal and environmental health.
“As we celebrate World Health Day, governments, health workers, development partners, and individuals should not only celebrate progress but also share experiences that highlight the role of science in disease prevention and building a healthier future,” she said.
