Black Health Matters: 5 Conditions We Can’t Keep Ignoring (And What to Do About Them)
- genesis ali
- Oct 13
- 4 min read
It’s Black History Month. And while I’m not always a fan of the label, I am a fan of using this moment to talk about things that actually matter to our communities, like our health.
Let’s be real: too many of us are walking around normalizing things that shouldn’t be normal.“I’m big because I’m Black and it runs in my family.”Nah. You’re big because of portion sizes, stress, and habits we inherited but never questioned. That’s not shade, that’s facts. Culture is beautiful. But not everything passed down is a blessing. Some of it is just bad habits in disguise.
I once said to someone, “Being big doesn’t run in your family — bad habits do.”Silence. Then laughter. Because deep down, we know it’s true.
And speaking of habits, I used to joke that my mother-in-law’s cooking had just two ingredients: salt and love. Meanwhile, I grew up where we seasoned everything. And while that food hits, the truth is too much salt, too much oil, too much of everything it adds up. We can keep the flavour and tweak the formula.
This isn’t about “selling out” your culture to get healthier, it’s about understanding how to work with it instead of letting it work against you. Fufu and pap slaps. Jollof is sacred. Fried dumplings? Chef’s kiss. But maybe just maybe we can celebrate the flavour and still switch up the portions or the cooking oil.
So today, let’s talk. As a nutritionist and wellness speaker, I see patterns. And when it comes to the health of Black people especially Black women there are five big red flags we can’t keep ignoring.The good news? You’re not powerless.Let’s break them down what they are, why they hit us harder, and what we can actually do, starting now.
1. Type 2 Diabetes – “Sweet Tooth or Sugar Trap?”
We all know someone who calls diabetes “a little sugar.”Let me be clear: there’s nothing “little” about it. It’s not just a blood sugar issue, it’s a whole-body condition that, if unmanaged, can lead to kidney failure, blindness, amputations.Scary? Yes. But also preventable.
Why it hits us harder:
Carb-heavy staples: rice, fufu, yam, dumplings
Sugary drinks (even “just juice”)
Stress (which spikes blood sugar), lack of sleep
Underlying insulin resistance
Scientific backup:Black people are nearly twice as likely to develop type 2 diabetes (CDC) and face higher complication rates. Genetics may play a role, but lifestyle is the key driver.
What to do:
Shrink carb portions, bulk up veggies and lean protein
Drink more water — hydration helps regulate blood sugar
Swap sugary drinks for infused water or tea
Prioritize sleep + manage stress (yes, that’s part of the cure too)
2. High Blood Pressure – “Seasoned to the Heavens, Salted to Death”
Someone once said, “I don’t measure salt — I feel it with my spirit.”Yeah, and your arteries feel it too.
Why it hits us harder:
Salty seasoning cubes, smoked meats, processed foods
Chronic stress and racism — both elevate blood pressure
Less access to safe exercise environments
Science check:Black adults are more likely to have high blood pressure earlier in life and at more severe levels, leading to stroke, heart disease, and kidney damage. (American Heart Association)
What to do:
Cut back on seasoning cubes — go natural with garlic, ginger, thyme
Read food labels — aim for less than 1500mg sodium/day
Walk, dance, move — it’s not just for weight; it lowers BP
Breathe. Meditate. Laugh. (No, seriously — stress kills)
3. Reproductive Health (PCOS, Endo, Fibroids) – “Not Just Bad Periods”
Ever hear someone say, “She’s just dramatic — it’s a period, not labour”?Nah. It might be PCOS, endometriosis, or fibroids — all disproportionately affecting Black women, often undiagnosed or ignored.
Why it hits us harder:
Hormone imbalances from diet, stress, endocrine disruptors
Higher rates of vitamin D deficiency (melanin slows absorption)
Medical racism: pain often dismissed, misdiagnosed
Science check:Black women have higher rates of fibroids, more severe PCOS symptoms, and worse reproductive health outcomes overall. (NIH)
What to do:
Cut back on sugar and processed foods (they wreck hormones)
Get your vitamin D levels checked — supplement if needed
Track symptoms, advocate for care — your pain is real
Consider anti-inflammatory foods: berries, leafy greens, turmeric
4. Sickle Cell Disease – “It’s in the Bloodline”
People hear “genetic” and think, “Nothing I can do.” Wrong.Sickle cell isn’t about blame — it’s about knowing your status and managing the condition before it manages you.
Why it hits us harder:
Passed down through African, Caribbean, and some South American lineages
Lack of awareness or testing
Poor support for pain management and long-term care
Science check:About 1 in 13 Black babies are born with sickle cell trait, and 1 in 365 with the disease. (CDC)
What to do:
Get tested if you haven’t — especially before starting a family
Stay hydrated — dehydration triggers sickle crises
Anti-inflammatory foods, oxygenation (exercise, breathwork) help
Talk about it. Break the silence. Educate the family
5. Obesity – “It’s Not Just Big Bones”
Look we’re told “thickness” is the goal because ‘Thick thighs save lives.@ And yes, body diversity is beautiful.But when the scale is creeping up and energy is low, it’s not always about “culture” — it’s often about chronic habits passed down, then amplified by stress, poor sleep, and diet.
Why it hits us harder:
Cultural attitudes toward size
Food as comfort and identity
Lack of access to gyms, parks, or time for self-care
Higher stress levels = higher cortisol = fat storage
Science check:Black women have the highest rates of obesity in the U.S. It increases risk for diabetes, heart disease, certain cancers, and more. (CDC)
What to do:
Start small: swap one food, add one healthy thing per week
More protein, less ultra-processed carbs
Move in ways you enjoy: walking, dance, lifting kids
Don't chase skinny. Chase strong, energized, thriving
Final Word: Keep the Culture, Ditch the Damage
You can be proud of your roots and question what’s hurting your health.Not everything Grandma did needs to stay. Some things like the belief that "a big belly = good living" — need to go the way of dial-up internet.
This isn’t about losing your identity. It’s about choosing your future.
Which one of these health topics do you want me to go deeper on next?Got a question about your own health, habits, or family history?Drop it in the comments or DM me. Let’s break the cycle — together.
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