HEALTH & CARE JOURNAL

Useful health reading, twice each week.

Every article explains one common topic, simple actions and when professional help may be appropriate. Sources support the guidance without making readers decode a research abstract.

Food & nutritionMovement & sleepMedicine safetyEveryday prevention

Medicinal plant science

Cinchona and quinine: from plant to medicine

Quinine was isolated from Cinchona bark. A standardized prescription medicine can treat malaria in certain situations; raw bark and herbal extracts are not equivalent to a prescribed dose.

Try this

Learn the botanical source of quinine
Use malaria testing and a clinician-selected medicine when malaria is suspected
Check current malaria guidance for the region and parasite species

Malaria can become life-threatening. Do not self-treat with Cinchona bark, tonic water or unregulated extracts.

Published 2026-11-03 · MedlinePlusSources & further reading ↗

Breathing health

Small choices can reduce everyday smoke exposure

Outdoor pollution cannot be controlled by one person, but indoor smoke from tobacco, incense, cooking or poor ventilation can sometimes be reduced.

Try this

Keep indoor spaces tobacco-free
Use ventilation while cooking when outdoor air allows
Check local air quality before strenuous outdoor activity

New severe breathlessness, blue lips, chest pain or confusion needs urgent medical help.

Published 2026-10-30 · World Health OrganizationSources & further reading ↗

Seasonal health

Dengue prevention begins around the home

Mosquitoes that spread dengue breed in small collections of water. Weekly checks around coolers, pots, tyres and containers can remove breeding places.

Try this

Empty, scrub or tightly cover water containers
Use suitable clothing, screens and repellents
Track warning symptoms during fever

Severe abdominal pain, repeated vomiting, bleeding, marked weakness or breathing difficulty during or after fever needs urgent care.

Published 2026-10-27 · World Health OrganizationSources & further reading ↗

Hydration

Use routine and body signals to stay hydrated

Regular drinks through the day are easier than trying to catch up at night. Needs change with heat, activity, illness, pregnancy and some medical conditions.

Try this

Keep water visible and drink with meals
Drink more during heat, exercise or fever when appropriate
Notice persistent dark urine, dizziness or unusual thirst

People with heart, kidney or fluid restrictions should follow their clinician's specific fluid advice.

Published 2026-10-23 · NHSSources & further reading ↗

Everyday health

Tiredness has many causes—anaemia is one possibility

Anaemia can cause tiredness, weakness or breathlessness, but these symptoms are not specific. A proper assessment can identify whether iron deficiency or another cause is involved.

Try this

Keep the complete blood report, not only haemoglobin
Include iron-rich foods as part of a varied diet
Ask whether further tests are needed before taking supplements

Do not start high-dose iron solely because of tiredness; too much iron can be harmful.

Published 2026-10-20 · World Health OrganizationSources & further reading ↗

Diabetes

Glucose numbers make more sense with their context

A glucose value should be read with its date, whether it was fasting or after food, symptoms and the laboratory range. One number alone should not be used to change treatment.

Try this

Label readings as fasting, before food or after food
Keep the report date and printed range
Prepare questions for your clinician instead of changing medicine yourself

Severe weakness, confusion, vomiting, breathing difficulty or loss of consciousness needs urgent help.

Published 2026-10-16 · World Health OrganizationSources & further reading ↗

Medicine safety

A medicine list is useful only when it stays current

Keep the medicine name, strength, dose, timing and reason together. Include non-prescription products and supplements so your care team sees the full picture.

Try this

Update the list after every prescription change
Use reminders for confirmed schedules
Take the list to every consultation

Do not stop, double or share prescribed medicine without advice from the prescriber or pharmacist.

Published 2026-10-13 · World Health OrganizationSources & further reading ↗

Sleep

A steadier sleep routine starts before bedtime

Regular sleep and wake times, a quieter evening and less late caffeine can support sleep. One poor night is common; persistent problems deserve attention.

Try this

Keep wake time reasonably consistent
Dim bright screens and lights before bed
Record snoring, daytime sleepiness or repeated waking

Discuss persistent insomnia, loud snoring with pauses, or dangerous daytime sleepiness with a clinician.

Published 2026-10-09 · US National Heart, Lung, and Blood InstituteSources & further reading ↗

Heart health

High blood pressure often gives no warning

You can feel well and still have high blood pressure. A properly taken reading and follow-up over time are more useful than guessing from symptoms.

Try this

Sit quietly before a home reading
Use the correct cuff size and keep the arm supported
Save dated readings to discuss with a clinician

Very high readings with chest pain, weakness, confusion, severe headache or breathing difficulty need urgent assessment.

Published 2026-10-06 · World Health OrganizationSources & further reading ↗

Movement

More movement can begin with short, repeatable walks

Physical activity does not have to start with a difficult workout. Short walks, standing breaks and ordinary household movement can help reduce long periods of sitting.

Try this

Start with a pace at which you can still talk
Break long sitting periods with a few minutes of movement
Increase duration gradually rather than suddenly

Stop and seek medical advice for chest pain, fainting, severe breathlessness or a new physical limitation.

Published 2026-10-02 · World Health OrganizationSources & further reading ↗

Food and nutrition

Build a balanced Indian plate without giving up familiar food

A practical meal can combine vegetables, dal or another protein, and a sensible portion of rice, roti or millet. Variety and portion size matter more than labelling one familiar food as good or bad.

Try this

Make vegetables the largest part of the meal
Add dal, beans, curd, egg, fish or another suitable protein
Choose water instead of a sugary drink

Medical conditions, pregnancy and prescribed diets may need individual advice.

Published 2026-09-29 · ICMR–National Institute of NutritionSources & further reading ↗

Medicinal plant science

Cinchona and quinine: from plant to medicine

Quinine was isolated from Cinchona bark. A standardized prescription medicine can treat malaria in certain situations; raw bark and herbal extracts are not equivalent to a prescribed dose.

Try this

Learn the botanical source of quinine
Use malaria testing and a clinician-selected medicine when malaria is suspected
Check current malaria guidance for the region and parasite species

Malaria can become life-threatening. Do not self-treat with Cinchona bark, tonic water or unregulated extracts.

Published 2026-09-25 · MedlinePlusSources & further reading ↗

Breathing health

Small choices can reduce everyday smoke exposure

Outdoor pollution cannot be controlled by one person, but indoor smoke from tobacco, incense, cooking or poor ventilation can sometimes be reduced.

Try this

Keep indoor spaces tobacco-free
Use ventilation while cooking when outdoor air allows
Check local air quality before strenuous outdoor activity

New severe breathlessness, blue lips, chest pain or confusion needs urgent medical help.

Published 2026-09-22 · World Health OrganizationSources & further reading ↗

Seasonal health

Dengue prevention begins around the home

Mosquitoes that spread dengue breed in small collections of water. Weekly checks around coolers, pots, tyres and containers can remove breeding places.

Try this

Empty, scrub or tightly cover water containers
Use suitable clothing, screens and repellents
Track warning symptoms during fever

Severe abdominal pain, repeated vomiting, bleeding, marked weakness or breathing difficulty during or after fever needs urgent care.

Published 2026-09-18 · World Health OrganizationSources & further reading ↗

Hydration

Use routine and body signals to stay hydrated

Regular drinks through the day are easier than trying to catch up at night. Needs change with heat, activity, illness, pregnancy and some medical conditions.

Try this

Keep water visible and drink with meals
Drink more during heat, exercise or fever when appropriate
Notice persistent dark urine, dizziness or unusual thirst

People with heart, kidney or fluid restrictions should follow their clinician's specific fluid advice.

Published 2026-09-15 · NHSSources & further reading ↗

Everyday health

Tiredness has many causes—anaemia is one possibility

Anaemia can cause tiredness, weakness or breathlessness, but these symptoms are not specific. A proper assessment can identify whether iron deficiency or another cause is involved.

Try this

Keep the complete blood report, not only haemoglobin
Include iron-rich foods as part of a varied diet
Ask whether further tests are needed before taking supplements

Do not start high-dose iron solely because of tiredness; too much iron can be harmful.

Published 2026-09-11 · World Health OrganizationSources & further reading ↗

Diabetes

Glucose numbers make more sense with their context

A glucose value should be read with its date, whether it was fasting or after food, symptoms and the laboratory range. One number alone should not be used to change treatment.

Try this

Label readings as fasting, before food or after food
Keep the report date and printed range
Prepare questions for your clinician instead of changing medicine yourself

Severe weakness, confusion, vomiting, breathing difficulty or loss of consciousness needs urgent help.

Published 2026-09-08 · World Health OrganizationSources & further reading ↗

Medicine safety

A medicine list is useful only when it stays current

Keep the medicine name, strength, dose, timing and reason together. Include non-prescription products and supplements so your care team sees the full picture.

Try this

Update the list after every prescription change
Use reminders for confirmed schedules
Take the list to every consultation

Do not stop, double or share prescribed medicine without advice from the prescriber or pharmacist.

Published 2026-09-04 · World Health OrganizationSources & further reading ↗

Sleep

A steadier sleep routine starts before bedtime

Regular sleep and wake times, a quieter evening and less late caffeine can support sleep. One poor night is common; persistent problems deserve attention.

Try this

Keep wake time reasonably consistent
Dim bright screens and lights before bed
Record snoring, daytime sleepiness or repeated waking

Discuss persistent insomnia, loud snoring with pauses, or dangerous daytime sleepiness with a clinician.

Published 2026-09-01 · US National Heart, Lung, and Blood InstituteSources & further reading ↗

Heart health

High blood pressure often gives no warning

You can feel well and still have high blood pressure. A properly taken reading and follow-up over time are more useful than guessing from symptoms.

Try this

Sit quietly before a home reading
Use the correct cuff size and keep the arm supported
Save dated readings to discuss with a clinician

Very high readings with chest pain, weakness, confusion, severe headache or breathing difficulty need urgent assessment.

Published 2026-08-28 · World Health OrganizationSources & further reading ↗

Movement

More movement can begin with short, repeatable walks

Physical activity does not have to start with a difficult workout. Short walks, standing breaks and ordinary household movement can help reduce long periods of sitting.

Try this

Start with a pace at which you can still talk
Break long sitting periods with a few minutes of movement
Increase duration gradually rather than suddenly

Stop and seek medical advice for chest pain, fainting, severe breathlessness or a new physical limitation.

Published 2026-08-25 · World Health OrganizationSources & further reading ↗

Food and nutrition

Build a balanced Indian plate without giving up familiar food

A practical meal can combine vegetables, dal or another protein, and a sensible portion of rice, roti or millet. Variety and portion size matter more than labelling one familiar food as good or bad.

Try this

Make vegetables the largest part of the meal
Add dal, beans, curd, egg, fish or another suitable protein
Choose water instead of a sugary drink

Medical conditions, pregnancy and prescribed diets may need individual advice.

Published 2026-08-21 · ICMR–National Institute of NutritionSources & further reading ↗

Medicinal plant science

Cinchona and quinine: from plant to medicine

Quinine was isolated from Cinchona bark. A standardized prescription medicine can treat malaria in certain situations; raw bark and herbal extracts are not equivalent to a prescribed dose.

Try this

Learn the botanical source of quinine
Use malaria testing and a clinician-selected medicine when malaria is suspected
Check current malaria guidance for the region and parasite species

Malaria can become life-threatening. Do not self-treat with Cinchona bark, tonic water or unregulated extracts.

Published 2026-08-18 · MedlinePlusSources & further reading ↗

Breathing health

Small choices can reduce everyday smoke exposure

Outdoor pollution cannot be controlled by one person, but indoor smoke from tobacco, incense, cooking or poor ventilation can sometimes be reduced.

Try this

Keep indoor spaces tobacco-free
Use ventilation while cooking when outdoor air allows
Check local air quality before strenuous outdoor activity

New severe breathlessness, blue lips, chest pain or confusion needs urgent medical help.

Published 2026-08-14 · World Health OrganizationSources & further reading ↗