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Everything You Need to Know About Malaria

Malaria causes, symptoms and preventionEvery year on April 25th, the globe comes together to observe World Malaria Day. For 2026, the theme is a powerful call to action: “Driven to End Malaria: Now We Can. Now We Must.” With modern tools, treatments, and preventive measures, ending malaria in our lifetime is no longer just a hopeit is a tangible reality. However, defeating this disease requires all of us to stay informed, vigilant, and proactive.

Whether you are travelling, living in a high-risk area, or simply want to protect your family, here is everything you need to know about malaria.

What is Malaria?

Malaria is a serious, life-threatening, and sometimes fatal disease spread by infected female Anopheles mosquitoes. The disease is caused by a single-celled parasite called Plasmodium.

There are five species of Plasmodium that can infect humans:

  1. Plasmodium falciparum (P. falciparum): The most dangerous strain. Severe infections can lead to liver and kidney failure, convulsions, and even coma. It is widely found across most parts of India.
  2. Plasmodium vivax (P. vivax): Also common in India. While generally less severe than falciparum, these parasites can remain dormant in the liver for months, causing symptoms to reappear long after the initial infection.
  3. Plasmodium malariae (P. malariae): Commonly found among tribal populations and in forested or hilly regions of India.
  4. Plasmodium ovale (P. ovale): Also causes dormant liver infections, though it is generally not found in India.
  5. Plasmodium knowlesi (P. knowlesi): A zoonotic malaria that primarily affects macaques but can infect humans.

Spotting the Symptoms

Malaria presents a wide spectrum of symptoms that usually begin 10 to 15 days after the mosquito bite.

Common Symptoms:

  • High fever accompanied by shaking chills and heavy sweating
  • Persistent headache and body aches
  • General weakness and fatigue
  • Nausea and vomiting

Severe Complications: If left untreated, complicated malaria can affect major body systems, leading to severe anaemia, kidney failure, seizures, cardiovascular collapse, or dangerously low blood sugar.

Modes of Transmission

The primary way humans contract malaria is through the bites of infected female Anopheles mosquitoes.

However, because the malaria parasite directly affects red blood cells, it can also be transmitted through exposure to infected blood. This includes:

  • Transmission from a mother to her unborn child during pregnancy.
  • Through contaminated blood transfusions or shared needles.

Treatment and Recovery

Malaria is highly treatable if caught early. It is treated with specific prescription anti-malarial drugs designed to kill the parasite. The type of medication and the duration of the treatment depend heavily on:

  • The specific type of malaria parasite causing the infection.
  • The severity of the symptoms.
  • Whether the patient is pregnant.

Pro-Tip: People recovering from malaria should drink plenty of fluids. While hydration will not cure the disease, it significantly reduces the severe side effects associated with fever-induced dehydration.

Preventive Measures: How to Protect Yourself 

Undeniably, the best way to treat malaria is to never catch it in the first place. Avoiding contact with mosquitoes is crucial. Here are simple yet highly effective ways to protect yourself:

  • Use Insecticide-Treated Nets (ITNs): Sleeping under a treated net drastically reduces nighttime mosquito contact.
  • Indoor Residual Spraying (IRS): Spraying the inside of housing structures with insecticides once or twice a year is a powerful way to reduce community transmission.
  • Apply Insect Repellent: Use EPA-registered repellents on all exposed skin.
  • Dress Defensively: Wear clothing that covers most of your skin and opt for closed shoes. Tuck your shirt into your pants, and your pants into your socks to avoid bites around the ankles. Treating clothes with insecticides like permethrin offers even more protection.
  • Eliminate Breeding Grounds: Ensure water is not allowed to stagnate in or around your house, as this is where mosquitoes breed. Keep your surroundings dry and clean.

The WHO ‘ABCD’ Tool for Travellers

The World Health Organization (WHO) has developed a simple, 4-letter tool to help travellers safely prepare for ventures in any corner of the world:

  • A – Awareness of Risk: Before you travel, research if your destination has a risk of malaria.
  • B – Bite Prevention: Whether headed to a high or low-risk area, take proactive steps to avoid mosquito bites.
  • C – Chemoprophylaxis: In high-risk areas, consult your doctor about taking anti-malarial medication before you travel to reduce your risk of contracting the disease if bitten.
  • D – Diagnosis: Prompt diagnosis ensures you get the right treatment exactly when you need it, ultimately improving your chances of a full recovery.

Although malaria can be a deadly disease, illness and death can usually be prevented if you are prepared for it.

Did we miss out on anything? Would you like to know more? Then subscribe for personalised health coaching and get the right guidance and information from a certified expert here.

Frequently Asked Questions (FAQs)

  1. What are the most common symptoms of malaria?
    Common symptoms of malaria include high fever, shaking chills, heavy sweating, persistent headache, body aches, general weakness, nausea, and vomiting. Symptoms usually appear 10 to 15 days after an infected mosquito bite.
  2. How is malaria transmitted?
    Malaria is primarily transmitted through the bites of infected female Anopheles mosquitoes. Because the parasite lives in red blood cells, it can also be transmitted through exposure to infected blood, such as from a mother to her unborn child or through contaminated blood transfusions.
  3. What is the WHO ABCD tool for malaria?
    The WHO ABCD tool is a checklist for travellers: Awareness of Risk (know your destination’s risk level), Bite Prevention (use nets and repellents), Chemoprophylaxis (take preventative anti-malarial medication if advised by a doctor), and Diagnosis (seek prompt testing if symptoms appear).

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Disclaimer: The content provided in this blog is for educational and general informational purposes only and should not be construed as professional medical advice, diagnosis, or treatment. Malaria is a serious and potentially life-threatening disease. Always consult with a qualified healthcare provider or a certified medical professional before travelling to malaria-endemic areas, starting any preventive medication (chemoprophylaxis), or if you experience any symptoms such as high fever, chills, or body aches. Do not ignore professional medical advice or delay in seeking it because of something you have read in this blog.

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Can You Die From Pneumonia? 6 Serious Complications You Should Know

pneumoniaPneumonia is an infection of the lungs which can be caused by bacteria, fungi or a virus. It can range from mild to life threatening – when you require medical intervention at the earliest. When the air sac of one or both lungs are filled with some fluid or pus, it leads to inflammation which causes chest pain while breathing, cough with phlegm or pus, fever, chills and difficulty in breathing. Newborns up to 2 years of age and older people above 65 yrs of age are more prone to pneumonia as their immunity is not strong enough to fight the infection.

Types Of Pneumonia 

There are four types of Pneumonia.

  • CAP (Community Acquired Pneumonia): It is a type of pneumonia that occurs outside the hospital or other healthcare facilities and is caused by bacteria, bacteria like organisms, fungi or a virus like COVID-19 as well.
  • HAP (Hospital Acquired Pneumonia): This type of pneumonia occurs during a hospital stay and can be serious as the person is already sick.
  • Health Care Acquired Pneumonia: This type of acquired pneumonia occurs when patients stay for a long term in hospitals or go to outpatient clinics for dialysis or chemotherapy.
  • Aspiration Pneumonia: This type of pneumonia occurs when you inhale food, liquid, saliva or vomit in your lungs and that causes an infection and it also occurs when there’s a brain injury.

What Are The Complications That Occur? 

Even with treatment, some people with Pneumonia, who have other health ailments, suffer complications. Here are some of them: 

  1. Bacteremia: When infection is caused by bacteria, it travels down to the bloodstream and can lead to septic shock that lowers the blood pressure and the heart cannot pump blood into the organs and organs may stop working altogether. So, if you are having symptoms like fever with chills, low blood pressure, stomach upset, fast breathing with a fast heart rate, you need to consult a doctor immediately.
  2. Lung Abscesses: Sometimes, due to pneumonia, pus pockets are formed in the lungs and give rise to fever, fatigue, weight loss, loss of appetite and coughing. This basically happens when a person is having bacteremia, gum disease, weakened immune system and regular intake of alcohol.
  3. Pleural Effusions, Empyema and Pleurisy: There are two types of layers surrounding your lungs called pleura. One from the outer side and one lines the part of your chest where the lungs sit. They help the lungs to move smoothly when one breathes. Sometimes, pain occurs while breathing and this is because the pleura swells and sometimes a fluid forms in between the layers and that is known as PLEURA EFFUSION. And if the fluid gets infected it leads to EMPYEMA.
  4. Respiratory Failure: With pneumonia, your lungs get infected and they will not be able to transfer oxygen to organs and won’t be able to get rid of carbon dioxide from the body which leads to this condition. Symptoms are fast breathing, irregular heart rate, anxiety, fatigue, losing consciousness or bluish tint on your skin, fingertips or nails.
  5. Kidney Failure: It’s not a common complication of pneumonia but when you are having bacteremia or septic shock, your heart may not be able to pump enough blood to your kidneys and they might stop functioning. Chances of kidney failure are high if it is coupled with other metabolic disorders.
  6. Heart Failure: Chances of heart diseases are higher if you have pneumonia as the heart may not be able to pump enough blood and oxygen as the heart itself doesn’t have enough supply. 

All the complications of pneumonia are not to be taken casually. If you experience any of the above symptoms or complications, seek medical help immediately. You can also track symptoms such as low blood oxygen, low blood pressure, increased heart rate and high body temperature with Smart Devices from GOQii. Tracking these symptoms early can help you avoid any unnecessary complications and get medical assistance on time.

We hope this article helps you. For more on Pneumonia and other medical conditions, check out Healthy Reads or ask your GOQii Coach directly by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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5 Simple Lifestyle Changes To Manage Hypertension

manage hypertensionBy now, anyone conscious about their health is aware of hypertension. In case you’re unfamiliar, hypertension is simply another name for high blood pressure. Blood pressure is the force exerted by blood against the walls of the blood vessels. This force depends on vascular resistance and how hard the heart has to work. Hypertension is a major risk factor for cardiovascular diseases, including stroke, heart attack, heart failure, and aneurysm.

An optimal blood pressure level is a reading under 120/80 mmHg, while a reading over 140/90 mmHg is generally considered high. It is crucial to keep blood pressure under control, and lifestyle management is the first-line treatment for hypertension.

5 Lifestyle Changes to Manage Hypertension

1. Cut Down on Alcohol & Quit Smoking
Drinking too much alcohol can raise blood pressure to unhealthy levels. Having more than three drinks in one sitting temporarily spikes blood pressure, and frequent drinking can lead to long-term increases. Heavy drinkers should gradually reduce their alcohol intake over 1-2 weeks to prevent sudden blood pressure surges.
Similarly, smoking can raise blood pressure immediately after each cigarette. Quitting smoking helps to normalise BP, reduces the risk of heart disease, and significantly improves overall health.

2. Managing Stress Effectively
Your body produces stress hormones when faced with pressure or anxiety, causing your heart to beat faster and blood vessels to narrow—leading to temporary blood pressure spikes. While these return to normal once stress subsides, frequent episodes of high stress can damage blood vessels, the heart, and kidneys.

          How to manage stress:

    • Exercise regularly—30 minutes, 3-5 times a week, helps reduce stress.
    • Try yoga & meditation—Deep breathing and mindfulness can help regulate stress levels.
    • Get enough sleep—Quality rest is essential for keeping BP under control.
    • Maintain social connections—Engaging in enjoyable activities and staying socially active reduces stress.

3. Reduce Sodium Intake:
Even a small reduction in sodium can significantly improve heart health and lower blood pressure by 5-6 mmHg in hypertensive individuals.

          Recommended Daily Sodium Intake:

    • Limit sodium to 2300 mg per day (ideal for general adults)
    • 1500 mg per day is ideal for those with high BP (less than one teaspoon of salt)

          How to reduce sodium:

    • Read food labels and choose low-sodium options
    • Avoid processed & packaged foods (e.g., noodles, soups, crisps, biscuits)
    • Use herbs & spices instead of salt to add flavour
    • Gradually reduce salt intake so your palate adjusts over time

4. Increase Fruit & Vegetable Intake
A diet rich in whole grains, fruit, vegetables, and low-fat dairy—while avoiding saturated fats and cholesterol—can lower blood pressure by 11 mmHg.

This approach is called the DASH (Dietary Approaches to Stop Hypertension) Diet, which emphasises:

  • Fruits & vegetables—Great sources of potassium, which counteracts sodium.
  • Whole grains—Support heart health and lower BP naturally.
  • Low-fat dairy—Helps regulate blood pressure.
  • Beetroot—A powerhouse for reducing BP (add it to smoothies!).

⚠ If you have blood sugar concerns, consult your doctor before consuming beetroot.

5. Exercise Regularly
Making exercise a habit is one of the best ways to naturally lower BP. You don’t need to hit the gym—just ensuring regular movement is enough.

Engage in moderate exercise (e.g., brisk walking, jogging, cycling, swimming) for 30 minutes a day, at least 5 days a week. Even small activities—taking the stairs, stretching, or walking short distances—help maintain heart health. Always consult a doctor or health coach before starting a new fitness routine if you have high BP.

By incorporating these five simple lifestyle changes, you can effectively manage hypertension while improving overall health. Making small but consistent changes in your diet, exercise, and stress management will lead to long-term benefits for your heart and well-being.

Which lifestyle change has worked best for you? Share your experience in the comments below!

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Improve Sleep and Sleep Quality with these Lifestyle Changes

Improve sleep and sleep qualityWhile sleep requirements vary slightly from person to person, most healthy adults need between 7-9 hours of sleep per night to function at best. It has been estimated that more than half of the working population in India have experienced some or the other form of sleep deprivation or alteration during their lifetime.

Globally, the prevalence of insomnia ranges from 10-15%.

Sleep deprivation reduces your cognitive processes like thinking, learning, attention, concentration, etc. Chronic sleep deprivation increases the risk of heart disease, high blood pressure, diabetes, irregular heartbeat, etc. Over time, lack of sleep can contribute to symptoms of depression and kills your sex drive. And yes, lack of optimum sleep can make you gain weight.

How to Improve Sleep and Sleep Quality

1. Stay away from gadgets
Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. The more electronic devices a person uses in the evening, the harder it is to fall asleep or stay asleep. Using TV, tablets, smartphones, laptops or other electronic devices before bed delays your body’s internal clock, suppresses the release of sleep-inducing hormones & makes it difficult to fall asleep. Along, with increase in alertness at the time you should sleep, it, in turn, delays the onset of REM (Rapid Eye Movement) sleep and compromises energy levels the next morning. Over time, these effects can add up to a significant chronic deficiency in sleep.

2. Take a Lukewarm Bath Before Bed
Taking a bath or shower before bedtime is a well-known sleep remedy. This is because a warm bath can help us relax. Our body temperature tends to drop after a warm bath, which can induce better sleep. Research suggests that the best time for taking a shower is 1-2 hours before going to bed. The duration of the bath does not need to be longer than 10 min. This will improve blood circulation and stimulate “temperature circadian rhythm” helping you fall asleep, improving sleep and sleep quality.

3. Perform Deep Breathing Before Sleep
Breathing strongly influences physiology and thought processes including moods. By simply focusing your attention on your breathing and without doing anything to change it, you can move in the direction of relaxation. The 4-7-8 breathing exercise also called “the relaxing breath” promotes better sleep. Here are the steps:

  1. Exhale completely through your mouth, making a whoosh sound.
  2. Close your mouth and inhale quietly through your nose to a mental count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth making a whoosh sound to a count of eight.
  5. This is one breath. Repeat 20 times.

4. Sleep Inducing Foods
There are certain foods which can help induce better sleep.

  • A glass of warm milk is a perfect beverage to induce sound sleep. Milk contains tryptophan, an amino acid that converts into serotonin. Serotonin is known to have soothing effects in the brain and helps you sleep well. Adding a pinch of nutmeg, cardamom and some crushed almonds will improve taste and sleep.
  • Chamomile tea: Refreshing, revitalizing and fragrant chamomile tea has soothing effects on nerves and helps induce sleep.
  • Almonds could help you support sound sleep. Almonds also contain tryptophan and magnesium which are helpful in keeping your heart rhythm steady.
  • Avoid tea, coffee, alcohol and other stimulating foods after dusk.

5. Eat Your Dinner Early
When you eat late, you are unable to sleep because of improper digestion. An early dinner is good for digestion, helps in reaching your satiety value earlier and the body is able to utilize the food better and induce sleep. Eating late at night leaves the body on a high alert state which interferes with the circadian rhythm. Minimum 2-3 hours of gap between Dinner and sleep is good.

We hope these tips help you improve sleep and sleep quality! Do leave your thoughts in the comments below.

For more on sleep, check out Healthy Reads or get these tips directly from your GOQii Coach, by subscribing for Personalised Health Coaching here.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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