August 2026 edition
Twelve new guides · Dhaka
The Journal
Practical, evidence-led guides on movement, food, sleep and the mind, written for everyday life in Bangladesh and updated as the research evolves.
Lead story · Mind & Sleep · 8 min read
Eight hours in bed is not eight hours of good sleep. Late screens, evening cha and irregular schedules, and how to fix them. We look at what the research says about consistent wake-up times, caffeine, light and late dinners, and which warning signs mean tiredness needs a doctor rather than a new routine.
Latest guides
Everything published this edition
Each article carries a reading time and an updated date. Corrections are noted at the end of the piece.
Nutrition · 8 min
You do not need to give up bhat to eat well. Rebalance the everyday plate with more vegetables, better protein and portions that match how active you really are.
Fitness · 7 min
Traffic, heat and long office hours make exercise feel impossible. A realistic plan for the recommended weekly activity without a gym.
Nutrition · 6 min
Fluid needs, oral saline, warning signs of heat illness and safe drinking water during the hottest months.
Fitness · 9 min
No gym and no equipment. A structured month that takes complete beginners from wall push-ups to confident full-body sessions.
Mind & Sleep · 7 min
Five simple, research-supported practices for your desk, your commute and your bedtime.
Programme · 30 days
Four gentle weeks that bring movement, plate balance, hydration and sleep together into one simple, trackable plan.
Also in this edition
Everyday health, explained
Monsoon training, smarter snacks, blood pressure, posture, diabetes prevention and healthier evenings with your phone.
Fitness · 7 min
Waterlogged streets and week-long downpours derail walking routines every July and August. A practical indoor and between-showers plan to keep moving safely through the monsoon.
Nutrition · 7 min
The 4 PM cha break is a Bangladeshi institution. You do not have to give it up; a few simple swaps can cut fried food, salt and sugar without losing the pleasure of the moment.
Wellness · 8 min
High blood pressure often has no symptoms, yet it is a leading risk factor for stroke and heart disease in Bangladesh. Learn what the readings mean, how to measure at home and which habits make a real difference.
Fitness · 7 min
Eight hours at a laptop and two hours hunched over a phone in traffic leave many office workers with stiff necks and aching backs. A practical guide to workstation set-up, movement breaks and stretches.
Nutrition · 8 min
South Asians tend to develop type 2 diabetes earlier and at lower body weights than many other groups. The encouraging news: everyday changes to food, movement and sleep can lower the risk considerably.
Mind & Sleep · 7 min
Late-night scrolling feels relaxing but often leaves us wired, anxious and short of sleep. A realistic, step-by-step approach to reclaiming your evenings without giving up your phone.
Browse by topic
01
Weekly movement maps, gym-free strength plans, stair workouts and how to stay safe in the heat.
02
The balanced Bangladeshi plate, pantry staples, meal prep, Ramadan eating and hydration.
03
Sleep checklists, evening routines, breathing and journaling tools and when to seek help.
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What should we research for the next edition?
Many of our most useful guides began as a single reader question. Tell us what you are struggling with, a claim you have seen online, or a habit you would like help building. We read every message, and while we cannot give personal medical advice, we can point you towards trustworthy information.