Daily basics
  • Move150 mina week
  • Sleep7–9 ha night
  • Plants30kinds a week
  • Eyes20-20-20screen rule
  • Daylight10 mineach morning
  • Strength2×a week
  • Sitting30 minthen stand up
  • Fibre30 ga day
Friday, October 30

Health news without the noise

New research, honest food advice and small everyday habits — checked, trimmed and written for people who would rather feel better than read another hot take.

Read today's top story The Sunday letter
Wellness Guide Beyond Bars: Pojoaque Tribal Court Celebrates Recovery Through Restorative Justice Tech Tools The Invisible Leak In Your Office Workflow Health News Unvaccinated Populations Drive Surge in Rare Measles Outbreak Across Minnesota Food Fighting Chronic Disease With the Grocery List: A New Push for Nutrition in Philly
Find your way in

Pick a topic

Six corners of everyday health. Start with whatever is on your mind this morning.

Research & headlines

Health News

The studies, recalls and policy changes that touch your daily life — explained in minutes, not jargon.

All health news
Still worth a read More from the newsroom →
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The everyday basics

Tiny routines, big returns

Trends come and go every week. These four habits keep showing up in the research year after year — and none of them needs an app, a gym or a budget.

General wellbeing tips, not a substitute for medical advice.

Open Daily Habits
  1. 01

    Same wake-up time

    A steady alarm — weekends included — anchors your body clock, so falling asleep at night gets easier on its own.

  2. 02

    Ten-minute walk after meals

    Light movement after eating helps muscles soak up blood sugar and takes the edge off the afternoon slump.

  3. 03

    Half a plate of plants

    Fill half of lunch and dinner with vegetables, beans or fruit. Fibre and variety do quiet, long-term work for your gut.

  4. 04

    A screen-free wind-down

    Put the phone away half an hour before bed. Dim light and a slower pace tell your brain the day is done.

Kitchen table

Food

What is actually on the label, what to cook on a Tuesday and which diet trends deserve a second look.

All food stories
Daily targets · quick estimate

What does your body ask for today?

Enter your weight and pick the kind of day you have planned. The cards update with common starting points for healthy adults.

Water Start here
– litres, from drinks and food
Protein
– grams, spread over meals
Steps
– a realistic daily goal
Movement
– minutes of brisk activity
Sleep
– hours to aim for tonight
Fibre
– grams from plants
Plant variety
– different plants a week
Cups
– glasses of water (250 ml)
WHO · 150–300 min / week 7–9 h sleep

Rough starting points for healthy adults, rounded for readability. Pregnancy, kidney or heart conditions, medication and age all change the numbers — check with your doctor.

Body & mind

Wellness Guide

Sleep, stress, energy and movement — practical guides you can start tonight.

See all
Out of office

Travel

Trips that leave you rested, not wrecked — jet lag, packing, eating well on the road.

See all
Tech Tools

Gadgets that earn their place

Wearables, health apps and smart-home helpers, tested against one question: does it make an ordinary day healthier?

  • Useful after the first week, not just day one
  • Clear about what happens to your data
  • Worth the price — or there is a free option
Browse the toolkit
Free · every Sunday

The Sunday Check-up

One calm email to start the week: the health stories that mattered, one habit worth trying and the viral claim we fact-checked so you don't have to.


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    • 3stories worth your coffee
    • 1small habit to try this week
    • 0miracle cures or sales pitches